What is metabolism and how to speed it up?

Have you ever heard someone say that they have a “slow metabolism” and that’s why they can’t lose weight? Or, that someone “burns everything they eat” because they have a fast metabolism? These expressions are very common in everyday life, but do you know what metabolism really means — and how it directly affects your physical health?

Metabolism is a set of chemical reactions that happen in your body every day to keep you alive and functioning. It’s what transforms food into energy, regulates body temperature, helps with digestion, breathing, circulation and even brain function. When it’s balanced, your body has more energy, maintains a healthy weight and functions more efficiently. But when it’s slow, it’s as if everything works in slow motion — including your health.

And the good news is: there are simple and natural ways to stimulate your metabolism and improve your quality of life. By understanding how it works, you gain autonomy over your own body.

Types of metabolism

Did you know that there are different types of metabolism? Although the concept is the same, it can present itself differently in each person, and this is linked to factors such as genetics, age, sex, diet, physical activity and even sleep.

A fast metabolism is one that works faster. People with this type tend to have an easier time maintaining their weight, feel less fatigued and even deal better with digestion. A slow metabolism, on the other hand, is associated with a slower calorie burn. This can lead to fat accumulation, excessive fatigue and difficulty losing weight.

No type is necessarily "better", but a slow metabolism can indicate that the body needs help. The World Health Organization (WHO) indicates that 39% of the world's adult population is overweight, which can be linked to an unbalanced metabolism — in addition to eating habits and a sedentary lifestyle.

Identifying your type of metabolism is the first step to taking better care of yourself and making smarter choices for your health.

Energy metabolism

Energy metabolism refers to how your body uses the food you eat to generate energy. It transforms carbohydrates, proteins and fats into fuel for all cells. This process is vital for maintaining the functioning of muscles, organs and internal systems.

The more efficient this process is, the more energy you will have to live your day with energy and well-being. However, when energy metabolism is compromised, it is common to feel tired, lack of focus and even mood swings.

According to a study published in the scientific journal Cell Metabolism, a person's metabolic rate can vary by up to 25% between different individuals of the same age, depending on their lifestyle, diet and exercise. In other words, even if two people have the same age and weight, their bodies can metabolize energy in very different ways.

The good news? It is possible to stimulate your energy metabolism with simple practices such as: staying hydrated, having an adequate sleep routine, consuming quality proteins and practicing regular physical activities.

Basal metabolism

Have you ever heard of basal metabolism? It represents the minimum amount of energy your body needs to maintain vital functions while at rest. In other words, even when you are lying down, doing nothing, your body continues to work — your heartbeat, breathing, body temperature and brain function never stop.

The basal metabolic rate varies according to age, weight, height, biological sex and muscle mass. The greater the lean mass (muscles), the higher the basal metabolic rate. This means that investing in strength training, such as weight training or Pilates, can be an excellent way to speed up your metabolism, even when you are resting.

According to Harvard Medical School (All articles | Harvard Medical Review), approximately 60% of the energy you expend daily comes from your basal metabolism alone, which reinforces the importance of taking care of your metabolic health even when you are not at the gym or eating.

In addition, basal metabolism naturally slows down with age, especially after the age of 30. Therefore, maintaining healthy habits throughout life is essential to preserve the proper functioning of the body.

Metabolism and physical health: the direct impact

Metabolism is not only related to weight — it directly influences your physical health as a whole. A well-regulated metabolism improves digestion, sleep, mood, disposition and even the immune system. A slow metabolism, on the other hand, can be behind problems such as obesity, type 2 diabetes, hypertension and chronic fatigue.

Did you know that, according to the Ministry of Health, more than 9% of the Brazilian population has diabetes, with the majority of cases being type 2, which is directly related to lifestyle and metabolism? This shows how taking care of your metabolic health is not a question of aesthetics, but rather of well-being and prevention.

An important point is the frequency of meals. Going for many hours without eating can slow down the metabolism, as the body goes into “economy mode”, using less energy to preserve itself. The ideal is to eat 3 to 6 times a day, respecting your hunger, your nutritional needs and your lifestyle. Eating regularly helps to maintain stable energy levels and promotes an active metabolism.

How to speed up your metabolism naturally?

You don't need miracles to speed up your metabolism — you just need consistency. Small changes in your routine can make a big difference over time. Here are some strategies that work:

• Practice physical exercise regularly, especially those that increase muscle mass.

• Get plenty of sleep: lack of sleep affects hormones that control hunger and energy expenditure.

• Stay hydrated: water is essential for all metabolic reactions.

• Include proteins in every meal, as they require more energy to digest.

• Avoid very restrictive diets, which slow down your metabolism to save energy.

These simple actions get your body moving, speed up your metabolism, and improve your health from the inside out. It's a process — and you can start today.

Take it a step further: get to know Mitolyn

If you want to further enhance your metabolic health, Mitolyn may be the ideal ally on this journey. This is a patented blend developed to support the body's metabolism and energy balance.

With carefully selected ingredients, Mitolyn acts on the mitochondria — which are like the “power plants” of your cells. It was designed to help the body transform nutrients into energy more efficiently, which contributes to more energy, active metabolism and a better quality of life.

It is not a miracle, but a supplement that works as intelligent support, especially when combined with healthy habits. If you feel that your metabolism is slow, Mitolyn may be the help you need to regain control of your body and your health.

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Thank you for reading!

Taking care of your metabolism means taking care of yourself completely — with more energy, health and balance. I hope this content has helped you better understand your body and how to boost your health in a practical way.

See you next time! 😊