Hey, hey ! Happy Monday!

Quick reminder: your metabolism isn’t broken, damaged, or in need of a reset.

It’s just adapted to your current environment and lifestyle. And the good news? You can change that.

Here’s how you support your metabolism so it works for you, not against you:

1. Build muscle...

Muscle is metabolically active; it takes calories to maintain it. The more you have, the more energy you burn, even at rest. Strength training is your BEST investment here.

Muscle tissue plays a HUGE role in your body's metabolic rate, burning more calories at rest compared to fat tissue. 

This makes building and maintaining muscle mass a highly effective strategy for long-term weight management and overall health.

2. Eat enough protein...

Aim for 0.7–1g per pound of bodyweight daily. If you’re 160 lbs, that’s 110-160 grams of protein.

This matters because:

Protein is the raw material your body uses to repair and build muscle. No protein, no gainz!! And we don't want that!

It helps keep you fuller, longer because it digests slower than carbs or fat. That means less snacking and fewer cravings.

It also has a higher thermic effect your body burns more calories just digesting protein compared to carbs or fat.

So, hitting your protein target doesn’t just support muscle, it directly supports your metabolism too!! 

STRONG friend, this is one of the most underrated “hacks” out there.

3. Sleep...

Less sleep = hormone imbalance = increased cravings and decreased energy.

STRONG friend, prioritizing 7–9 hours of quality sleep each night is a STRONG pillar of a healthy metabolism and overall wellness.

It's not just about feeling rested; it's about giving your body the essential time it needs to regulate hormones, restore energy, muscle recovery and function like a BOSS… sharp, energetic, and metabolically efficient.

Prioritizing sleep is not a luxury; it's a non-negotiable investment in your health and vitality.

4. Manage stress...

High stress can lead to increased hunger by stimulating your appetite, reducing calorie burn, and promoting fat storage. And if you are a woman of a particular age, that new fat often shifts straight to your midsection.

You can’t completely erase stress, but you can train your body to better handle it. 

Movement, walking prayer, breath work, meditation, coping strategies, and boundaries… saying no more often, unplugging from tech, or protecting your downtime.

5. Move more outside the gym...

NEAT (non-exercise activity thermogenesis) adds up! 

Daily walks, walkie snacks (5-10 minutes throughout the day), chores, standing while working, pacing during meetings, physical activities you enjoy, just to name a few, all contribute to boosting daily burn.

When these five work together, your metabolism does its thing, you feel STRONG, and you’ve got more energy for life.

That’s it. No gimmicks. No magic reset. Just consistent habits that actually work.

And STRONG friend, if you want to drop body fat, muscle is your insurance policy. It lets you eat more in a deficit while protecting the muscle you’ve worked so hard to build. That’s the real “metabolism booster.”

If you’re tired of guessing and want a clear plan to build strength, muscle, and a metabolism that performs STRONG, let’s talk. 

Book your STRONGER You Connection Call here!

In Strength & to Your Success,
Xo
Coach Candace