8 Simple Daily Routines To Improve Your Metabolic Health in 2025
Dear Amazing Member!
Welcome to 2025, where the focus on health and wellness has never been more prominent. I want to help you make this year your healthiest and strongest yet.
I hope you’re gamed!
As a society, we have come to understand the value of caring for our bodies and minds to live fulfilling lives. In this day and age, one of the key aspects of overall health is metabolic health.
Metabolic health refers to the body's ability to process and utilize energy from food efficiently. It plays a crucial role in maintaining a healthy weight, preventing chronic diseases such as diabetes and heart disease, and even impacting our mood and cognitive function.
Fortunately, improving your metabolic health doesn't involve drastic changes or fad diets. Incorporating simple daily routines into your lifestyle can significantly impact your metabolic health and overall well-being.
So, let's take control of our health and start implementing these 10 simple daily routines to improve our metabolic health in 2025.
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1.Stay Hydrated
Drinking enough water throughout the day is essential for maintaining a healthy metabolism. A study by Michael B. and colleagues examined the effects of water intake on energy expenditure and substrate oxidation rates. The study was conducted with 14 healthy, normal-weight individuals (7 men and 7 women), who were assessed using whole-room indirect calorimetry.
The participants were asked to drink 500 ml of water, and their energy expenditure and substrate oxidation rates were measured. Adipose tissue metabolism was also assessed using the microdialysis technique. The effect of beta-adrenoreceptor blockade on energy expenditure with water consumption was also evaluated.
The results showed that drinking 500 ml of water increased metabolic rate by 30% within 10 minutes, reaching a maximum after 30-40 minutes. The total thermogenic response was equivalent to 100 kJ, with around 40% of the effect coming from warming the water from 22 to 37 C. Interestingly, men primarily used lipids as an energy source, while women predominantly utilized carbohydrates.
The study concluded that drinking two liters of water daily could increase energy expenditure by approximately 400 kJ. This finding suggests that drinking adequate amounts of water can help boost your metabolism, making it an easy and accessible routine to incorporate into your daily life.
2. Increase Protein Intake
Protein is an essential macronutrient that is crucial in maintaining metabolic health. It helps build and repair tissues, produces enzymes and hormones, and aids in transporting vital molecules throughout the body.
Protein also plays a crucial role in maintaining muscle mass, vital for a healthy metabolism. A study by Oscar B. and colleagues aimed to investigate the impact of healthy dietary patterns combined with physical activity on metabolic health in middle-aged and older men and women.
The ORUDIET study was a 16-week randomized controlled trial with three arms: a Healthy Diet, a Healthy Diet plus Physical Activity, and a control group. The trial was open-label, meaning the participants knew about their assigned intervention. Participants aged between 55 and 70 with a BMI below 35, low fruit and vegetable intake, and noncompliance to physical activity guidelines were eligible for inclusion.