Figure 1: Exercise in the fresh air boosts the metabolism and brings the soul into balance.
Many people want to lose weight and are left disappointed and frustrated after gruelling diets when they experience the yo-yo effect. This effect is the body’s natural response to periods of starvation, when after prolonged food deprivation it activates a survival programme and tries to provide for the future. Reduction diets put the body into a state of emergency during which it exhausts its energy reserves. This affects both carbohydrate and protein stores. What many do not know is that muscle proteins are also used, resulting in muscle loss.
That is exactly why starvation diets are not only ineffective but also harmful. If you aim for long-term weight reduction, it is therefore better to stimulate the metabolism.
But how exactly does that work? And what is specifically needed to kick-start the metabolism? In this article you will learn the ten most important aspects.
How can I activate my metabolism?
To understand more deeply how the metabolism can be stimulated, you must first know what the metabolism actually is.
Simply put, metabolism is the process by which the body converts food and drink into energy.
In this process, the calories in foods and drinks combine with oxygen to produce the energy the body needs. All our energy is thus obtained from the metabolic processes of our body. And what exactly are those processes?
Many different metabolic processes take place in the body. For example, there is carbohydrate metabolism, which describes all processes involved in the utilisation of sugar. Protein metabolism involves the breakdown of proteins by enzymes to provide energy. Fat metabolism refers to the breakdown, utilisation and synthesis of fats (also called lipids) in the body. Fat metabolism is also crucial for energy production. Also important are anabolism (building metabolism) and catabolism (breakdown metabolism).
When it comes to activating the metabolism, the body’s energy expenditure must be increased. This leads to higher calorie burning and, in the long term, to the desired weight. In Germany alone about 58% of people are overweight and even 16 million suffer from severe obesity. Additional comorbidities may include reduced life expectancy, osteoarthritis, fatty liver, thromboses, atrial fibrillation, heart attack and stroke. [1]
Therefore the yo-yo effect is not only a cosmetic problem but also a health issue for people with overweight and obesity. Quality of life also suffers, since the extra pounds are often accompanied by high blood pressure, exhaustion, tiredness and social rejection. Add to that medications and their unwanted side effects. All this leads directly into a negative spiral. To escape it requires, on the one hand, the right knowledge about metabolism and, on the other, the desire to take life into your own hands and to focus on stimulating your metabolism.
Tip 1: Exercise – the most important metabolic activator
You may have observed this too: people who move a lot are usually slim. Whether aerobic exercise such as running, swimming, cycling or strength training – regular physical activity stimulates the metabolism. Physical activity requires the body to use additional energy to move and maintain muscles. This in turn increases energy expenditure and helps to burn more calories, which stimulates the metabolism.
At the same time, regular exercise helps build and maintain muscle mass. Muscles have a major advantage over fat: muscle is metabolically active tissue that uses more energy at rest than fat tissue. Therefore increasing muscle mass raises the basal metabolic rate. The body thus uses more energy even when at rest.
Exercise also helps improve insulin sensitivity. As a result, cells can respond to insulin more effectively and take up glucose from the blood. This means blood sugar levels are better regulated and the metabolism is optimised.
Moreover, physical fitness can improve hormonal balance and bring hormones such as insulin, leptin and ghrelin—which are involved in regulating appetite and energy expenditure—back into balance.
"We are born to walk and run."
Melanie Hümmelgen, Christian Sturm, Helge Riepenhof
The Movement Docs - Exercise as Medicine
Therefore: movement is one of the most important factors for activating the metabolism.
Tip 2: Nutrition: eating right for an active metabolism
Nutrition is the most direct way you can influence your metabolism. A healthy diet is essential if the pounds are to come off.
Overweight is always a sign that the food the body has been receiving so far, in its composition and energy content, does not match actual needs. Unwanted substances are stored. Bread, pastries, refined flour, baked and fried foods, animal fats, sugar, coffee and alcohol—all of these ultimately appear around our hips. Wrong nutrition and too much of it cannot be processed by our metabolism. Add to that the many additives in industrial convenience foods!
In its distress, the body breaks down excess proteins into amino acids. These are converted into organic acids (ketone acids together with saturated fatty acids and excess sugars). The problem is that these cannot be metabolised and therefore are stored. This clogs connective tissue and even the finest blood vessels. This has consequences, as deposits can cause inflammation especially in capillaries, but also in the joints, the liver and the connective tissue of the brain substance. [2]
An excess of protein—whether plant or animal—can worsen metabolic diseases. Protein-rich food can also pose a heavy acid load for the kidneys. [3]
One way to counteract this and stimulate the metabolism is to switch to living, plant-based fresh food (raw food) – according to Dr Bircher-Benner this is the most effective method of all.
"It is the therapy of the cause and therefore the only possibility to reliably and permanently cure obesity and underweight. Rheumatic inflammatory foci heal, arteriosclerosis regresses, insulin resistance decreases, blood lipid levels normalise, cellular energy improves, Alzheimer’s disease is prevented: degeneration becomes regeneration, becomes new joie de vivre: a path worth taking."
Dr med. Andres Bircher
Less sugar, more proteins
Sugar makes you feel full quickly, but the feeling of hunger usually returns just as quickly once insulin levels fall. There are even studies claiming that carbohydrates can be omitted completely. [4]
Proteins, on the other hand, also make you feel full quickly and the feeling of satiety lasts longer than with sugar. That makes proteins ideal helpers for long-term weight loss and that is why many common guides on stimulating the metabolism recommend focusing on proteins. This is partly true. Protein-rich foods such as lean meat, fish, eggs and legumes require a much greater amount of energy for digestion than carbohydrates or fats. Specifically, 20 to 30 percent of the calorie content of proteins is immediately invested in digestion, which does indeed temporarily increase the metabolism.
It becomes clear that a protein-rich diet (from plant sources) is very supportive for activating the metabolism. [5]
Fats yes, but the healthy ones
Fats are also important and are wrongly demonised. The body urgently needs them, just not in excess. Fats are essential for the body’s energy production and, similar to proteins which are broken down into amino acids, are broken down into individual fatty acids. The liver and gallbladder as well as the first part of the small intestine are responsible for this in the body. That is why it is so important to cleanse the liver if you want to activate your metabolism.
When consuming fats, it is important that omega-3 and omega-6 fatty acids are present in the right ratio. Too much omega-6 fatty acids promote inflammation, high blood pressure, thromboses, rheumatism or depression, while omega-3 fatty acids (EPA and DHA) support the brain, heart, nerve cells, vessels and thyroid. [Cf. Dr med. Helena Orfanos-Boeckel. Nutrient Therapy] Good sources of omega-3 oil are fish oil, krill oil and algae oil.
All these oils can accelerate the metabolism and thereby increase calorie burning.
Tip 3: Nutrients for the metabolism
Even though many people believe otherwise – a healthy diet alone is no longer sufficient today to cope permanently with stress and increasing environmental burden. On the one hand, the nutrient content of fruit and vegetables has drastically decreased and on the other they are much more contaminated with pollutants than in the 1980s. [6]
Moreover: although it is generally known that certain nutrients are vital for good metabolic function, this knowledge is still lacking in conventional medicine. Dr med. Orfanos-Boeckel emphasises that metabolism can be restored to good function through nutrients.
"If you want to achieve an optimal supply of nutrients so that cellular metabolism functions as well as possible, this cannot be achieved by diet alone. Certainly not from the age of 40–50 onwards."
Helena Orfanos-Boeckel
Orfanos-Boeckel’s aim is to restore a healthily functioning metabolism by means of nutrients so that diseases find it hard to develop. In doing so she distinguishes in the assessment of laboratory values between sick and healthy ranges – a very interesting perspective.
Supply yourself daily with vital nutrients. Vitamins support metabolism, for example, in the processing of carbohydrates and proteins. They also ensure their conversion and help with energy production. In particular, B vitamins support activation of the metabolism. But iodine, minerals and many enzymes are also important for a fit metabolism and to remain slim in the long term.
Tip 4: Drink plenty of water
Figure 2: Often too little is drunk, but the quality of drinking water is also crucial.
Water is not only the basis of all human life but also the most important transport and solvent and therefore the component for detoxification and metabolic activation that is far too often neglected. Water penetrates every body cell and regulates all metabolic processes, including digestion and the cardiovascular response.
Yet far too little is often drunk, waste products cannot be transported away and this leads to an acidic shift in the body's internal milieu – to acidosis. This provides the ground for further diseases ("The microbe is nothing; the milieu is everything" – milieu theory according to Antoine Béchamp, French physician, chemist)
The fact is that water is essential for the body’s detoxification and cleansing. As a simple calculation it is recommended to take in 0.03 litres of fluid per kilogram of body weight – depending on normal weight. (You calculate normal weight as height minus 100 cm. So, for example, at a height of 1.70 metres you arrive at a normal weight of 70 kg.)
[Cf. Ingo Froböse. The Turbo Metabolism Principle]
The simplest thing you can do for your metabolism is to drink enough water.
Tip 5: Stimulate the lymphatic system
The activation of the lymphatic system is also important for metabolism, because it transports dead cells, protein and foreign-body deposits, bacteria, fats and other metabolic end products out of the body. The lymphatic system is important for the transport of fats absorbed in the gut to the bloodstream. If this transport is disturbed, e.g. by too many protein deposits, lymphatic congestion can occur. Digestive disorders, unwanted weight gain and reduced absorption of nutrients can also be a consequence.
The better toxins are transported out of the body, the better you feel.
The best method to stimulate lymph flow is physical movement, in particular stretching and compressive movements of body areas near the lymph vessels and lymph nodes. When this tissue is compressed, e.g. by yoga exercises, lymph flow is redirected and congestion can be relieved.
Tip: Therefore – stretch and extend yourself in bed first thing in the morning. In the evening, before going to bed, gently stroke your lymphatic pathways along the inner sides of the legs and arms as well as the groin and armpits.
Tip 6: Bitters stimulate the metabolism
Figure 3: Bitters primarily support bile production. Shown here: common mugwort.
Traditionally, medicinal herbs are also used to stimulate the metabolism. Dandelion, artichoke or wormwood are rich in bitter compounds, which stimulate bile production. Include them regularly in your meal plan. Bile is important for fat digestion. It ensures that dietary fats are broken down and can thus be more easily metabolised.
Many plants contain bitter substances that can activate the metabolism. Gentian, wormwood, mugwort contain abundant bitters, as do artichoke leaves, milk thistle or dandelion. In the past every cucumber contained enough bitter compounds, but these have increasingly been bred out in favour of a better taste. Bitter substances are anything but tasty. And that makes sense, because many plants that taste bitter are also inedible or toxic to humans. Nevertheless they are important in small amounts. They begin to activate the metabolism already in the mouth by stimulating the salivary glands. They also cause certain digestive hormones and bile juices to be released – a great help for weight loss!
Tip: Include bitter plants in your diet in the form of teas, tinctures or vegetables.
Tip 7: Integrate enzymes into your diet
Figure 4: Natural enzymes, such as bromelain from pineapple, are crucial helpers for the digestion of food.
The human metabolism would not function without them: enzymes are vital! They are catalysts for all synthetic and breakdown processes in the body. More than a thousand enzymes are involved in metabolism alone. Without them there would effectively be no metabolism and your body could not absorb nutrients.
Enzymes control digestion, respiration, growth and even body detoxification. If there is an imbalance, inflammation can occur.
Particularly interesting for metabolic activation are the enzymes supplied from outside via food, the exogenous enzymes. These help the body break food down into its components. Exotic fruits such as papaya, kiwi, banana, figs and pineapple are especially rich in enzymes. But apples and pears also have a high enzyme content.
Vegetables are also rich in enzymes, provided you eat them raw. Therefore tomatoes, cucumbers and broccoli should not be missing from your diet.
Fermented products such as sauerkraut are also rich in valuable enzymes.
But caution: exogenous enzymes from food do not survive cooking; they are destroyed from 43°C upwards.
Tip 8: Avoid toxic substances and acidosis
Not only the environment but also food now contains many toxic substances. Whether glyphosate in conventional vegetables, medication residues in drinking water or the numerous additives in industrially processed foods – the list is long and causes additional burdens on your metabolism. This can, beyond diet, cause your body to become acidic and prevent efficient removal of waste products. Detoxification and alkaline nutrition should therefore also be part of your metabolism-activation programme.
Tip: Pay attention to what you drink and eat.
Tip 9: Activate your mitochondria
Did you know that mitochondria are also important in activating metabolism? Mitochondria—what were they again? Exactly. They are the little powerhouses of our cells that produce energy (ATP) from nutrients and oxygen. Our body needs this energy for metabolic processes, for example.
However, our mitochondria can be impaired in their function by many environmental influences such as heavy metals, pesticides, plasticisers or electromagnetic pollution (mobile phone radiation, Wi‑Fi, PCs). Infections, medications, stress or missing micronutrients can also affect mitochondria and produce so‑called mitochondriopathies. In short: our mitochondria then do not function as they should and metabolism can be impaired.
This can be recognised, for example, by a lack of energy. Mitochondriopathies can also affect the brain, skeletal muscles and the heart muscle. These tissues contain particularly many mitochondria.
To activate metabolism via the mitochondria, regular exercise is a very good factor as are certain nutrients. Your metabolism loves good circulation as this enables optimal exchange of substances. Especially through aerobic training such as jogging, brisk walking or cycling the heart and lungs work harder and the body’s oxygen consumption increases. The oxygen taken up supports the metabolism of fats and glucose. In this way you boost fat burning.
Increased oxygen uptake activates energy metabolism down to the cellular level. With oxygen-rich endurance training the mitochondria begin to multiply and produce more energy.
Tip: Endurance training gives the mitochondria power.
Tip 10: Reduce stress to activate the metabolism
We intuitively know that stress leaves its traces on the body. Chronic stress can actually have a negative effect on metabolism, because it raises the hormone cortisol. This in turn increases appetite. Cravings occur that can promote fat accumulation. Those who go to bed very late in stressful periods should also know that lack of sleep can disturb the hormonal balance, which in turn negatively affects the metabolism.
Tip: Therefore it is so important to address the causes of stress, free your life from chronic stress and ideally sleep between seven and nine hours.
Conclusion
Give yourself time to boost your metabolism. You can trade the short‑term successes of common diets for long‑term success. Of course there is nothing against a cleansing cure in spring. Nevertheless the success factors for a more active metabolism are: aerobic training, optimised drinking behaviour, the inclusion of bitters and the consumption of enzyme‑rich and, where possible, organic food. The era of diets is then over!
Disclaimer
If you suffer from obesity or metabolic disorders, seek advice from your naturopathic doctor or practitioner. Nutritional counselling can also provide support. This article presents the state of current studies and books; it is not intended for self‑diagnosis or self‑treatment.
Biography
Jannyn Sass is a freelance medical journalist, holds a degree in communications, is an author and mother of three children. She worked as a communications expert in design and software agencies as well as for a tech investor in Berlin.
Since her youth she has been fascinated by the larger contexts that can lead to illness or health in a person’s life. Jannyn studied business communication to discover systemic connections and the facets of interpersonal communication.
During her studies and an intensive experience in Australia, it became clear to her that there must be more in life. She began studying alternative medical disciplines, spent three years learning Traditional Chinese Medicine in Berlin and trained as a health coach.
Her main interest lies in researching the effects of consciousness techniques and natural substances on the body, mind and soul of people, animals and plants. In particular she is concerned with meditation therapy. Privately she loves crossing mountains and valleys, bathing in cold rivers and discovering the magic of nature.
Recommended books on the subject:
Recipes for transitioning to a fresh‑food diet:
Gena Hamshaw. Choosing Raw
Why exercise improves health and activates the metabolism:
Hümmelgen, Sturm, Riepenhof. The Movement Docs - Exercise as Medicine
The discovery of the 4th phase of water and its importance for cells:
Pollack, Dr Gerald H. Water - Much More Than H2O
Explanations of fat metabolism, proteins and what illness really means. A highly recommended, comprehensive detox guide:
Robert Morse. The Detox Miracle
Mitochondria – an exciting topic in energy deficiency:
Christian Dittrich‑Opitz. Mitochondria
How to read blood values correctly and recognise nutrient needs:
Dr med. Helena Orfanos‑Boeckel. Nutrient Therapy
Dr med. Helena Orfanos‑Boeckel. Nutrient Therapy - The Practical Guide
Sources:
[1] Whoever wants to be permanently slim and healthy.: Medical Centre Bircher‑Benner
[2] Whoever wants to be permanently slim and healthy.: Medical Centre Bircher‑Benner
[3] A high‑protein diet for reducing body fat: mechanisms and possible caveats - PMC
[4] Misunderstandings Regarding Carbohydrates in Human Nutrition | American Antiquity | Cambridge Core
[5] A critical examination of the available data sources for estimating meat and protein consumption in the USA | Public Health Nutrition | Cambridge Core
[6] Our foods are missing up to 40% of their important nutrients
Figure 1: dotshock/shutterstock.com; Figure 2: fizkes/shutterstock.com; Figure 3: beru4ng; Figure 4: Kotcha K/shutterstock.com
16 February 2025
