Understanding your metabolism is not just a health buzzword; it’s crucial to making informed health choices. This checklist will help you identify where you are in your metabolic journey and what steps you can take to support it.
But wait – what is your metabolism, actually?
Your metabolism is your body’s engine—it’s the process that turns the food you eat into the energy you need to move, think, recover, and thrive. A well-functioning metabolism plays a key role in helping you build a strong body, maintain a lean physique, and feel your best every day. Contrary to what many believe, boosting your metabolism doesn’t mean spending endless hours in the gym or obsessing over meal prep. It’s about making smart, sustainable choices that support your energy systems—like strength training, eating enough protein, staying active throughout the day, and getting quality sleep. When you focus on becoming healthy from the inside out, your body starts to reflect that change. This is what we’re all about at Bravus Fitness: helping you align your habits with your goals so you can live a fitness-focused lifestyle that’s effective, empowering, and realistic. You have the power to take charge of your metabolism and create lasting results—starting now.
To support a strong, healthy metabolism, your daily habits matter more than you think. Drinking enough water keeps your body functioning efficiently, while regular activity—even outside the gym—helps keep your metabolic engine running. Quality sleep is when your body repairs, recovers, and resets, making it essential for both fat loss and muscle building. Your nutrition habits—like eating enough protein and whole foods—fuel your body without the crash of processed junk. Managing stress levels is key too, as chronic stress can slow your metabolism and drain your energy. And of course, strength training builds muscle, which naturally increases your metabolic rate and helps you burn more calories even at rest. When all these pieces work together, you’re not just chasing fitness—you’re living it.
What Is Your Age Group
Under 18: Your metabolism is naturally higher at a younger age. Focus on balanced nutrition and regular activity to support your growth.
18-30: You’re at a prime age for maintaining a high metabolism with regular exercise and a balanced diet.
31-45: Metabolism can start to slow slightly. Incorporate strength training to maintain muscle mass.
46-60: Focus on cardio, strength training, and a nutrient-dense diet to support metabolism.
61 and above: Stay active with low-impact exercises and ensure adequate protein intake to support muscle health.
Your Water Intake Matters
Less than four glasses: Try to drink a bit more to reach optimal hydration levels.
More than four glasses: You’re doing well. Keep it up.
10 or more glasses: Excellent! Staying well-hydrated is great for your metabolism.
Your Daily Activity Matters
Sedentary (little to no exercise): Consider incorporating more physical activity into your daily routine. Aim for at least 30 minutes of moderate exercise most days.
Lightly active (light exercise or sports 1-3 days a week): Try to increase the intensity or duration of your workouts to boost your metabolism.
Moderately active (moderate exercise or sports 3-5 days a week): Maintain your routine, and consider adding more strength training to build muscle.
Very active (hard exercise or sports 6-7 days a week): Great job! Ensure you’re fuelling your body with enough nutrients to support your activity level.
Super active (very hard exercise, physical job, or training twice a day): You’re very active! Pay attention to recovery and nutrition to avoid burnout.
Your Sleep Habits Matter
Less than 5 hours: Prioritize sleep as it’s crucial for a healthy metabolism. Aim for 7-9 hours per night.
5-6 hours: Try to increase your sleep duration. Even an extra hour can make a difference.
7-8 hours: You’re in the optimal range for supporting your metabolism. More than 8 hours: Excellent! Keep maintaining your good sleep habits.
How Often You Eat Matter
1-2 times a day: Consider spreading your meals more evenly throughout the day to maintain energy levels.
3-4 times a day: This is a good balance. Ensure each meal is nutrient-dense.
5-6 times a day: Frequent meals can work well if they are balanced. Avoid overeating.
More than 6 times a day: Ensure that your frequent meals are small and healthy.
If you need help developing a solid nutrition plan, send us a message for our Nutrition Coaching Programs.
Your Stress Levels Matter
Very low: Great! Keep managing stress effectively.
Low: You’re doing well. Continue with your stress management techniques.
Moderate: Try incorporating more relaxation techniques like yoga or meditation.
High: High stress can negatively impact metabolism. Focus on stress-reduction activities.
Very high: Consider seeking professional advice to manage stress effectively.
Your Strength Training Matters
Never: Start incorporating strength training to boost metabolism.
1-2 times a week: Increase the frequency if possible for better results.
3-4 times a week: You’re on the right track! Keep it up.
5 or more times a week: Excellent! Ensure you’re allowing time for recovery.
Our Comprehensive Lifestyle Program gives you a completely tailored fitness and nutrition program, designed to meet you where you are at while helping you reach your goals of where you want to go. If you’re struggling to get into a good routine with your fitness or nutrition, this is the best program to start with!
In Conclusion
A strong, healthy metabolism isn’t about doing everything perfectly—it’s about staying consistent with habits that support your body from the inside out. When you prioritize movement, fuel, rest, and recovery, you’ll start to feel more energized, confident, and in control of your health. Remember, fitness is a lifestyle, not a quick fix. Follow us on Instagram @BravusFitnessCoaching for fitness tips, motivation, and real-life strategies to help you thrive. And if you’re ready for personalized fitness or nutrition programming tailored to your goals, don’t hesitate to reach out—we’re here to guide you every step of the way.
Contact us today to learn how we can help you.
Our Comprehensive Lifestyle Coaching Program is the perfect way to get started!