How to Reset Your Metabolism Naturally

Resetting your metabolism naturally is not about quick fixes or fad diets, it’s about working with your body, not against it. As someone who’s spent years coaching people through metabolic challenges, I can tell you that the path to a healthy metabolism is both science-backed and deeply personal. Your body is unique, and so is your journey. Here are some natural, practical ways to reset your metabolism and get it working optimally again.

Start with What You Eat

What you put on your plate has a direct impact on your metabolism. Focus on whole, nutrient-dense foods that provide lasting energy and support your body’s natural processes. Protein is key, it takes more energy to digest, helps build muscle, and keeps you full longer. Think red meat, eggs, chicken, fish, or plant-based sources like lentils and quinoa. Pair those with healthy fats like avocado, nuts, seeds, and olive oil, plus plenty of fiber-rich vegetables.

Also, don’t fear carbs, they’re not the enemy. It’s about choosing the right ones: sweet potatoes and fruits. These give your body the fuel it needs without the blood sugar rollercoaster. Balancing your meals with protein, fats, and fiber helps keep your insulin levels steady, which is crucial for metabolic health.

Hydration is Non-Negotiable

Your metabolism can’t function without water. Dehydration slows everything down, including the way your body burns calories. Start your day with a tall glass of water, bonus points if you add a squeeze of lemon for a gentle detox boost. Aim for half your body weight in ounces daily, and more if you’re active or live in a hot climate. I love to add LMNT electrolytes (Watermelon Salt is my favorite). This definitely helps with maintaining hydration to another level.

Move Your Body Intentionally

Exercise is important, but it doesn’t have to be overwhelming. Strength training is my go-to recommendation because muscle is metabolically active, it burns more calories even at rest. If you’re new to lifting, start small. Bodyweight exercises like squats, push-ups, and planks are a great place to begin.

Add some form of movement daily, whether it’s walking, yoga, or a short dance session in your living room. Even small bursts of activity, like taking the stairs or parking farther away, can boost your metabolism throughout the day.

Prioritize Sleep Like It’s Your Job

Sleep is one of the most underrated factors in metabolic health. Poor sleep throws off your hunger hormones (hello, late-night cravings) and makes it harder for your body to recover. Aim for 7–9 hours of quality sleep each night. Create a calming bedtime routine, turn off screens, dim the lights, and try some deep breathing or prayer to wind down.

Manage Stress Before It Manages You

Stress wreaks havoc on your metabolism. Chronic stress keeps your cortisol levels high, which can lead to fat storage, especially around the midsection. Find ways to actively manage stress. For me, prayer and journaling are non-negotiables. Spending even 5–10 minutes talking to God, writing out my worries, or meditating on scripture can bring me back to center.

Other great options include deep breathing exercises, walks in nature, or anything creative that helps you relax. Remember, stress management isn’t a luxury, it’s a necessity for your health. 

My favorite supplement to help me get an edge over stress is Cort-Ease by NuEthix. It has been my go to for about 3 years now! 

Support Your Gut Health

Your gut is the foundation of your overall health, including your metabolism. Feed your gut the good stuff: probiotics from fermented foods like yogurt, kefir, or sauerkraut, and prebiotics from foods like garlic, onions, and bananas.

If your digestion feels off, focus on eating slowly, chewing your food thoroughly, and avoiding processed junk that can disrupt your gut microbiome. A happy gut equals a happy metabolism.

Eat Mindfully and Stop Dieting

Restrictive diets can tank your metabolism over time. Instead of cutting calories to the extreme, focus on nourishing your body with real, whole foods. Pay attention to hunger and fullness cues, and eat when you’re hungry, not out of boredom or stress.

Mindful eating can be a game-changer. Sit down, savor your meals, and give thanks for the food in front of you. This simple act not only helps you feel more satisfied but also reduces the likelihood of overeating.

Resetting Your Metabolism Takes Time

Resetting your metabolism naturally isn’t a one-day fix. It’s a gradual process of making consistent, healthy choices. Be patient with yourself, celebrate small wins, and remember that every step you take is a step toward better health.

If you’re feeling stuck or unsure where to start, I’m here to help. Whether it’s a personalized plan, accountability, or just some encouragement, let’s work together to get your metabolism back on track. Your body is resilient, and with the right support, it can heal and thrive.

To learn more about Gut Health, listen HERE! (Also, available on Spotify and Apple Podcasts)