Can You Change Your Metabolism?
[[Scientific American]] article by [[Emily Willingham]] explains that you cannot sustainably or substantially 'boost' your metabolism; basal metabolic rate is the energy cells use at rest and is mainly determined by body composition and lean mass. Building muscle raises resting energy use modestly, while increased exercise often triggers compensatory reductions in other activities and appetite, limiting weight-loss effects. Extreme calorie restriction has been linked to persistent metabolic changes in contestants on [[The Biggest Loser]], though findings are not broadly replicated. The thermic effect of food — higher for protein — and choosing protein- and fiber-rich foods can modestly increase daily expenditure and satiety. Metabolic rate tends to decline slowly with age, mainly after about 60; maintaining sleep, hydration and lean mass are practical ways to preserve metabolic health.