If you've ever tried to lose weight and struggled to move the scale, you may have wondered if you have a slow metabolism and how to get a fast metabolism.

While we often look for quick fixes for how to boost metabolism, the first step is to actually look at the factors impacting your metabolism. From there, you can incorporate ways to boost your metabolic rate effectively.

not sure where to start? Let’s take a look at the top FAQs about metabolism and metabolic rate, the six factors slowing your metabolism, and the best steps to take if you're struggling with yours!

How to Get a Fast Metabolism: 7 FAQs on Metabolism

Here are seven of the top FAQs about metabolism and their answers.

1. What is metabolism? What does it really mean?

When we think of metabolism, we often automatically think of weight. But from a biological standpoint, metabolism is simply the process used by your body to convert the foods and drinks you consume into energy.

The process is rather complex and involves combing calories and oxygen to create energy in order for your body to function.

2. What is basal metabolic rate (BMR)?

Your basal metabolic rate (BMR) is the number of calories your body needs to function while at rest. This is the minimum number of calories you’d need to consume each day to maintain your current weight, if you didn’t incorporate movement into your day.

3. What is slow metabolism?

A slow metabolism simply refers to the fact that your body burns calories more slowly than someone with a fast metabolism. That means your body needs less calories to perform its daily functions than someone with a faster metabolism.

4. What are slow metabolism symptoms?

Because a slow metabolism requires more energy, it often results in fatigue and lethargy. Additionally, you may find that because you burn calories more slowly, you experience unintended weight gain or have trouble losing unwanted weight.

5. What is high, or fast, metabolism?

Having a fast metabolism means your body burns calories faster than someone with a slow metabolism. As a result, your body needs more calories to perform its basic functions.

6. What are fast metabolism symptoms?

Because your body burns calories at a faster rate, having a fast or high metabolism often results in easier weight loss or generally lower body weight, higher heart rate, and sometimes feeling hot throughout the day.

7. How do you get a fast metabolism?

If you’re wondering how to get a fast metabolism, the key to keep in mind is that you’re looking to burn more calories while at rest (or increase your BMR). To do so, you can incorporate a few lifestyle changes, such as exercising more, eating more of the foods known to require more energy to digest (more on that below), and getting enough sleep.

6 Major Factors Impacting Your Metabolism

Now that we’ve discussed the top FAQs around how to get a fast metabolism, let’s take a look at the most common factors impacting your metabolism.

What lifestyle factors can you change in your search for how to get a fast metabolism? And for the ones that are beyond your control, is there anything you can do? Keep reading to learn!

1. Diet

If you’re searching for how to get a fast metabolism, you’ll be glad to know that you can give your metabolism a little boost through your dietary efforts.

There are certain foods that require more effort to digest, such as protein. In fact, according to a 2014 study, consuming protein could increase your metabolic rate by up to 30 percent! [1]

If you’re interested in boosting your metabolism through your diet, consider consuming more plant-based sources of protein, such as nuts, seeds, lentils, beans, mushrooms, and even quinoa.

Why plant-based? Studies have shown that swapping animal proteins for plant proteins supports cholesterol levels and increases both fiber and healthy fat intake! [2]

2. Amount of exercise

In your quest for how to get a fast metabolism, it’s important to consider the amount you exercise.

The truth of the matter is that incorporating movement into your day has been shown to increase your metabolic rate. And while high-intensity interval training (HIIT) is known to be incredibly effective, studies have shown other forms of exercise work, too!

According to a 2015 study, walking at alternating speeds can increase your metabolic rate quite effectively. [3]

Personally, I like to practice interval walking to improve overall fitness and cardiovascular health. Plus, it’s great for weight management and stress reduction!

Want a tailored walking program based on my own personal walking regimen? Click here for more info!

3. Gender

While there isn’t much you can do about this factor, it’s important to know that your gender at birth has a direct impact on your BMR.

The truth is that men tend to burn, on average, anywhere from an additional 750 to 1,000 calories per day. [4]

Ladies, if you’ve ever had the same dietary and lifestyle habits as a male significant other and found that you gain weight more easily than he does, this explains it!

4. Age

Another reason you may be searching for how to get a fast metabolism is that you may have noticed a slight weight gain as you’ve gotten older. And you’re definitely on to something.

Research has shown that metabolism steadily slows after the onset of puberty, and once you hit 20 years old, you can expect a 2-percent decrease in your metabolic rate every 10 years. But there’s more

By the time you reach age 30, your metabolism has slowed to the point that you automically burn about 200 calories less each day than you did at 20! [5] And this number only increases each year.

While you can’t do much about your chronological age, the great news here is that you canimprove your metabolic age, which is your biological age based on your lifestyle and current state of health!

To learn more about how to do this, and to get a true calculation of your current metabolic age, click here.

5. Body composition

One factor that may be standing in your way of how to get a fast metabolism is body composition. Luckily, that’s something you can have an impact on.

According to a 2019 study, having a lean body composition, meaning more muscle and less fat, was positively associated with consuming protein and fat in women. [6]

But how does that translate to an increased metabolism?

Well, did you know that a pound of muscle burns about three times the calories that a pound of fat does?

The translation here? The more muscle you have, the higher your BMR. In fact, research has shown that 80 percent of your BMR is dependent up on how much lean mass you have. [7]

So, if you’re looking for how to get a fast metabolism, increasing your muscle mass is a great place to start. And this doesn’t mean you have to spend hours at the gym.

You can try other strength-training workouts, such as yoga or Pilates. The key is to find what works for you and stick with it.

6. Genetics

Many people often think that having a slow metabolism runs in the family. But the great news here is that this information doesn’t carry the weight we tend to think it does.

Researchers have discovered that heritable factors influence only about 10 percent of your BMR! [8] That means the majority of your metabolic rate is in your control and primarily depends on lifestyle factors.

How wonderful is it to hear that you have the ability to take control of your own health and metabolism through your individual choices? The power to achieve the life you want is in your hands.

So, what do you do next in your quest on how to get a fast metabolism? Take the points above and decide which ones are most doable for you first and create a plan. Then, take it one day at a time and begin with small, achievable goals.

And remember, if you need help, inspiration, guidance, or more, you can always reach out to me and schedule a health consultation where I can learn more about your individual situation and guide you as you reach your health goals!

You’ve probably heard the term gaslighting, a form of manipulation that makes you question your own judgement or even your own reality. But have you ever heard of—or even worse, experienced—medical gaslighting?

Unfortunately, it happens far more frequently than many of us realize. And it’s a very real problem in the medical community.

Today, I want to lift the veil on this very real, very prevalent issue and discuss the signs of medical gaslighting, who's most at risk of experiencing it, top signs and examples, and—most importantly—what you should do if it happens to you!

What is Medical Gaslighting?

Some doctors may make you feel like your physical symptoms are in your head (due to stress, lack of sleep, etc.)—a denial known as medical gaslighting.

In fact, medical gaslighting is one of the most common experiences reported to me in my health consultation offerings.

Fortunately, some patients are starting to recognize the signs and are seeking more supportive practitioners when their guts tell them to keep digging and not ignore their body's signals that something just isn't right.

I get it, because I’ve been there myself—a few times.

As a child, I often complained of stomachaches. They were so severe, I hated to eat. Instead of my doctors listening to me and taking my claims seriously, they assumed I had anxiety and possibly an eating disorder.

Eventually, we discovered that I was allergic to dairy, which caused extreme and chronic constipation. If the doctor had only listened, I could’ve found relief years earlier. That, my friends, is medical gaslighting.

Another example took place in my early 30s. My husband and I were ready to start a family, and I wanted to make sure I was healthy and my body was prepared to carry and nourish a baby. So, I went to see my doctor to ask for a full workup.

Instead, I was brushed off and simply told, “You are young; you are healthy.” No bloodwork was ordered. I was sent on my way, left feeling unsure of whether or not we would be successful in conceiving a child.

Fortunately, it worked out and I now have two healthy, thriving sons. But once again, I experienced medical gaslighting. Instead of following my lead and honoring my wishes, my doctor brushed me off and left me feeling like my request was ridiculous given my age.

You’re supposed to be able to trust your doctor. But how can you trust someone who doesn’t listen to your fears or concerns? How can you trust someone who practices medical gaslighting?

The simple answer? You can’t.

5 Signs and Examples of Medical Gaslighting

So, how do you know if you’ve been a victim of medical gaslighting?

If your doctor has ever made any of these comments to you, I'm sorry to say that you've experienced medical gaslighting, my friend. This is what it looks like:

1. "It's just in your head."
2. "There's no such thing as _______."
3. "You're just stressed."
4. "I'm the expert."
5. "Stop searching the web for answers."

This list is by no means comprehensive, but it gives you a solid idea of what medical gaslighting can sound like.

And even if your doctor doesn’t make these statements to you, if you leave your appointment feeling brushed off or you’re made to feel “crazy,” there’s a high likelihood you’ve just experienced medical gaslighting.

And there are still strong biases in medicine—both gender- and race-based, which means that certain elements of who you are can increase your likelihood of experiencing medical gaslighting.

In fact, one study revealed that women who went to the ER complaining of severe stomach pain were made to wait about 33 percent longer than men who presented with the very same symptoms! [1]

I don’t know about you, but as a physician and a woman, I find this appalling and completely unacceptable. So, what are we do to? Keep reading to get my insight on how to respond if you’re in a situation similar to the examples above.

How to Respond to Medical Gaslighting

Here’s the major problem with medical gaslighting: It can have disastrous consequences, possibly even resulting in a life-or-death matter in certain situations!

The truth of the matter is that medical gaslighting shouldn’t even exist. As we’ve discussed before, your doctor’s most important role is as a teacher.

Your doctor’s job isn’t to be “smarter” than somebody else or to be a “know-it-all.”

Instead his or her job is to listen, educate, motivate, and help guide you to proper health decisions based on a deep understanding of how your body works.

And, finally, your doctor’s job is to look out for your best interest while making sure you understand the “why” behind what’s happening. This requires a solid doctor-patient relationship built on mutual respect and trust.

After all, studies have shown that when doctors focus on calming patients’ feelings of anxiety and vulnerability and display understanding, patients are more likely to attend future appointments adhere to treatment plans. [2]

So, if your doctor doesn’t provide this level of support for you, it’s time to find one who does. Finding the right fit for you is absolutely critical for your overall health and well-being.

Get a second opinion, but only after you’ve interviewed the doctor to ask about his or her style, methods, philosophies on doctor-patient relationships, and more.

Don’t settle for less than you deserve. And you deserve a physician who will listen to your concerns or situation, take you seriously, and help guide you to the best solution for you.

Why would someone look for ways to naturally lower cortisol?

When you're constantly under stress, your cortisol levels can remain high, resulting in a myriad of health concerns ranging from inflammation to weight gain, anxiety, depression, diabetes, heart disease, and more.

So, the obvious question here is: Are there ways to naturally lower cortisol levels?

The answer is YES—but there are some details you don't want to miss. While I go into great detail in my book, Total Health Turnaround, there are some big-picture items you need to know about today!

Keep reading to learn how you can get your cortisol levels under control to support your overall health.

4 Ways to Naturally Lower Cortisol Levels

Here are four of the best ways to naturally lower cortisol levels and support your health and well-being.

1. Eat a plant-based diet.

Studies have long demonstrated that eating a plant-based diet is one of the top ways to naturally lower cortisol levels. [1]

But how does it work? Simply put, eating a meat-heavy diet puts stress on your body.

And anytime your body is under stress, it calls on your adrenal glands to produce more cortisol.

Now, that doesn’t mean you have to cut out all meat. I recommend making plants at least 75 percent of your diet in order to support your body’s stress response and therefore support normal cortisol levels.

If you’re looking for guidance on how to incorporate more plants into your regular diet, check out my article on 10 Steps to Eating a Plant-Based Diet.

2. Supplement with stress-reducing nutrients.

Another one of the great ways to natural lower cortisol in your body is to supplement with nutrients and herbs known to support your body’s stress response.

Some of my favorites, such as L-theanine, passiflora, rhodiola, Schisandra berry, and phosphatidylserine are known to promote sleep, boost mood, and reduce anxiety by supporting your body’s ability to adapt to stress. [2, 3, 4]

Specifically, the herb ashwagandha not only your adrenal glands, but also the symptoms arising from adrenal fatigue.

Ashwagandha is a gentle herbal tonic and can calm an overactive nervous system, lower blood pressure, calm anxiety, and more. It can also suppress stress-induced increases of dopamine receptors and the output of cortisol. [5]

For a more comprehensive list, click here.

3. Prioritize your mental health.

This is one area I’m passionate about but sadly find that it’s often overlooked in healthcare.

One of the best ways to naturally lower cortisol is to consider the emotional aspect of healing—the mind-body connection.

The truth off the matter is that what you consume on an emotional level has just as much of an impact as the food you eat.

So, how do you prioritize your mental health and the mind-body connection? Practice the following:

• Meditation.
• Reframing your situation.
• Self-love.

For more on these points, click here.

4. Incorporate regular movement.

Finally, practicing stress-relieving exercises is one of the top ways to naturally lower cortisol. Options include yoga, walking, tai chi, dancing, and more.

So, how effective is it?

According to a 2018 study of 52 middle-aged women, just 12 sessions of yoga significantly decreased their levels of depression, anxiety, and stress. [6]

Additionally, a 2008 study revealed that walking for just 20 minutes each day can reduce symptoms of fatigue by 65 percent and increase energy by 20 percent! [7]

Looking for more guidance or an exact protocol to follow? Check out my brand-new Walking for Weight Loss eBook.

I hope you’ve found these tips for ways to natural lower cortisol helpful. If you need more guidance on the importance of reducing your cortisol for whole-body health, grab a copy of my book, Total Health Turnaround and begin supporting your body’s stress response and living the life you were meant to enjoy today!