How to Understand & Take Control of Your Metabolism

Education is power and understanding your metabolism can be a game-changer, especially for long-term weight management. Knowing that you have some control over your metabolism is not only empowering but also highly motivating. Small, intentional actions can improve how efficiently your body burns calories, supports muscle, and regulates energy balance.

Here’s how you can start taking control of your metabolism today.

1. Move More With NEAT

Nonexercise activity thermogenesis (NEAT) is the energy you burn outside of structured exercise. It’s things like walking, cleaning, gardening, shopping, or even fidgeting. NEAT can account for 15–20% of daily energy expenditure, which is a meaningful contribution to overall calorie burn.¹

Increasing daily movement with simple, low-impact activities can prevent metabolic slowdown and support long-term weight management.

Tip: Set alarms to get up and move throughout the day, especially if you have a desk job. You can also park farther from the store, take the stairs, or do quick household chores like organizing a cabinet, to naturally raise your calorie burn.

2. Build Lean Muscle

Muscle is a metabolic powerhouse. It burns more calories at rest compared to fat tissue. The combination of strength training plus increased protein intake can help you add or maintain lean muscle at any age.

Clinical studies show that 30 grams of high-quality protein per meal, plus additional protein during or after a workout, supports muscle protein synthesis (muscle growth) and helps preserve lean mass during weight loss.^2,3

3. Prioritize Protein at Every Meal

Protein not only builds muscle, it also has the highest thermic effect of food (TEF), meaning your body burns more calories, digesting and processing protein compared to carbs or fats.⁴

Eating protein first during meals can:

• Support satiety and appetite control
• Increase calorie burn through digestion
• Help stabilize blood sugar

Studies confirm that higher-protein diets improve metabolic outcomes, promote weight loss, and help maintain lean muscle.

Tip: Aim for 30 grams of high-quality protein at meals, starting with protein first before carbohydrates or fats. If you find it difficult to get 30 grams at mealtimes or have trouble digesting meat, protein shakes can help bridge the gap in meeting your daily protein goals.

How You Can Take Action Today

You don’t need drastic changes to boost your metabolism. Small, consistent choices such as moving more throughout the day, adding strength exercises for building lean muscle, and prioritizing protein can add to a healthier, more efficient metabolism.

And when it comes to protein, quality matters. High-quality protein from Unjury^® provides the essential amino acids your body needs to build muscle, stay energized, and support long-term metabolic health.

References

1. Levine JA. Physiol Endocrinol Metab. 2004;286(5):E675-685.
2. Hudson JL et al. Nutrients. 2020;12(5):1441.
3. Paddon-Jones D et al. Am J Clin Nutr. 2015;101(6):1339S-1345S.
4. Halton TL et al. J Am Coll Nutr. 2004;23(5):373-385.
5. Smedegaard S et al. Am J Clin Nutr. 2023;118(2):391-405.