To begin with, let's understand what metabolism is and what it affects. 

In its simplest form, metabolism is the chemical reactions in the cells of the body that convert food into energy. Our body needs this energy to perform all its functions, from movement to thinking and growth. 



Body size, gender, and genes all play a role in the speed of your metabolism. 

Muscle cells require more energy to maintain life functions than fat cells. Therefore, people with more muscle tissue than fat tissue usually have a faster metabolism.


In general, men usually have a faster metabolism because they have more muscle mass, heavier bones, and genetically less fat tissue than women.

As for the impact of genes on metabolism, this question is not fully understood. What is known is that genes play a role in muscle size and the body's ability to build muscle, both of which affect metabolism.


Contrary to popular myth, age has a very slight effect on metabolism. Recent studies have shown that metabolism reaches its peak at around 1 year of age when infants burn calories 50% faster than adults. It then gradually decreases by about 3% per year until around 20 years old. From this point, metabolism plateaus, remaining almost unchanged until around 60 years old when it slowly starts to decrease again, but very insignificantly — less than 1% per year. These results were published in the journal Science



People trying to lose weight often blame a slow metabolism, but there is little evidence to support this claim.

Studies actually show that people with excess weight have a faster metabolism than leaner individuals. Larger bodies require more energy to perform basic bodily functions.

It's essential not to confuse the comprehensive concept of metabolism, which includes maintaining all basic body functions, with simple calorie burning. Everything is much more complex. 

A fast metabolism helps the body perform its functions better, allows cells to renew, and, in general, makes us feel better. 

So, to understand how to improve metabolism, it's not enough to focus solely on losing fat tissue and gaining muscle.    



  • Physical Exercise 

Exercise not only burns calories but also helps build muscle mass. The more muscle you have, the faster your metabolism, as muscles are very active tissues that require a lot of energy from your body. 

However, if you are not a professional powerlifter, the metabolic impact of exercise will be relatively small. Physical exercise is only part of the effort to improve metabolism, although an important one, it is not the main one. 

  • Proper Nutrition

A balanced diet where your body receives necessary micronutrients can help improve metabolism even more effectively than sports. But it's crucial to focus on a balanced diet rather than chaotic diets where you ruthlessly burn calories without considering what will happen when the diet ends.   

After gaining weight, your body feels comfortable in its new size. When you start losing weight, your body begins to adapt because it realizes that changes are happening at home. These adaptations manifest in hormonal changes, leading to feelings of hunger, making weight maintenance difficult.

The irony is that as you lose weight, you actually need fewer calories to maintain the new figure. This is where metabolism comes into play. Since your body is smaller, your metabolism adapts to the new size. You find yourself in a situation where you are both hungry and need less food to maintain bodily processes simultaneously. Moreover, incorrect eating during weight loss can lead to muscle loss, affecting metabolism.

Extreme diets also increase the risk of heart disease. 

Therefore, if you want to approach metabolism improvement through nutrition correctly, consult a dietitian who will create an individual nutrition plan for you. 

Some of the best dietitians in Western Europe, who develop metabolism improvement programs for celebrities, work in Switzerland

Swiss clinics offer various nutrition programs based on individual indications and patient characteristics, helping not only improve metabolism but also achieve a stable metabolic state.

  • Establishing a Sleep Routine and Adequate Rest 

The role of sleep in maintaining good metabolism is invaluable. Try to sleep for 7 to 9 hours every night. If you have sleep problems, you can try to develop healthy habits before bedtime. Avoid caffeine after noon, create a relaxing ritual before bedtime: read a book, watch ASMR videos, meditate. Most importantly, resist the temptation to scroll through email or social media an hour before bedtime. Also, be cautious about consuming alcohol before sleep, as it can disrupt restorative sleep.

What if illness is the cause of metabolism problems: Treatment in Switzerland. How to restore good metabolism with diabetes 

Switzerland has long studied and successfully practiced the treatment of metabolic disorders. The effectiveness of metabolic disorder treatment in Swiss clinics is significantly higher than in other countries. 

The most resonant treatment method is beta-cell transplantation, most commonly applied to people with diabetes. With the help of new technologies and competent specialists, the problem of metabolic disorders in diabetes is solvable. Patients are transplanted with new beta cells, and insulin production in the body is restored. 

In most cases, lifestyle changes help improve metabolism, and the key to health truly lies in our hands. 

However, if you feel that you may have a problem that does not respond to lifestyle changes, be sure to consult a doctor.