It’s that time of year. Suddenly, the holiday season is upon us, meaning more parties, more indulgence, and less time for our usual wellness rituals. Here’s the good news, there are some tried and tested ways to stimulate your metabolism that will help you glide through the holidays and keep you feeling fresh and festive.  

HIIT - the “Afterburn” Isn’t a Myth 

High-Intensity Interval Training (HIIT) is not just efficient when it comes to building your fitness; it also gears up your metabolism for hours (and possibly up to 24 hours) after you’ve stopped exercising. This post-exercise metabolic boost is due to a phenomenon called Excess Post-Exercise Oxygen Consumption (EPOC), also known as the “afterburn effect.” 

What is the science saying: 

This means you can still fire up your metabolism on a tight schedule.  Carve out 10–20 minutes in your morning routine for a quick HIIT workout. Even a short session (sprints, kettlebell swings, burpees) can generate a strong EPOC response. Pairing this with strength or circuit-style training amplifies the effect.  

Protein First Thing in the Morning 

You’ve heard it before, but starting your day with a protein-rich breakfast is more than just satiating, it actively stimulates metabolism. Protein has a high thermic effect, meaning it takes more energy to digest and metabolise than fats or carbohydrates. (3) A protein-rich meal helps stabilise blood sugar, reduce insulin spikes, and support lean muscle mass, all of which are beneficial for resting metabolic rate. 

What is the science saying: 

 
Make your first meal of the day protein-forward: eggs + greens, a high-protein smoothie, Greek yogurt with nuts, or plant-based protein sources (tofu, tempeh). Aim for 20–30g of protein. 

Stay Active Throughout the Day to Boost NEAT 

While proper workouts are powerful, NEAT, (Non-Exercise Activity Thermogenesis) the small, consistent movements you do day to day might be one of the biggest untapped levers for increasing your metabolism. A structured 30–60 minute workout can significantly increase metabolic rate, but if you’re then sedentary all day, metabolic activity drops sharply. 

What is the science saying: 

Set a timer to stand, stretch, or take a quick walk every hour. Choose the stairs over the lift whenever you can. Turn phone calls into walking meetings, and weave in simple desk-friendly movements - calf raises, chair squats, shoulder rolls, gentle twists. None of these actions feel dramatic in the moment, but together they create a powerful cumulative effect. Over time, these micro-bursts of movement raise your daily NEAT, helping you maintain a more metabolically active baseline.  

Increase Your Fibre intake  

If protein is the queen of satiety, fibre is king. A diet high in fibre is the best way to naturally manage appetite, energy intake, and make your blood sugar work for you. Whilst fibre itself doesn’t boost your metabolism, it does feed that beneficial bacteria that do.  

What the science is saying: 

Add Metabolism-Boosting Foods  

While no single “magic bullet” food will wildly transform your metabolism, certain foods and spices do have modest but measurable thermogenic and metabolic-regulating effects. When layered with other metabolic habits, they can contribute meaningfully to your energy balance. 

Green Tea and Matcha contain Catechins, which may inhibit the enzyme that breaks down noradrenaline, which keeps sympathetic nervous activity and thermogenesis elevated. A systematic review of 15 studies (499 participants) found that green tea catechin supplementation (especially epigallocatechin gallate, or EGCG) modestly influenced metabolic parameters such as the respiratory quotient (RQ), suggesting increased fat oxidation. (7) 

Incorporating mild capsaicin (through chilli, cayenne, or capsinoid supplements) may modestly boost metabolic rate, especially by increasing fat oxidation and supporting energy expenditure during calorie deficit. In a crossover trial, a lunch containing capsaicin increased GLP-1 (a satiety hormone) levels and tended to lower ghrelin (hunger hormone) compared to a control meal. (8) 

When it comes to ginger, cinnamon and turmeric, the human evidence for these spices is less robust than for green tea and capsaicin, mechanistic and preliminary clinical data suggest real metabolic potential. A narrative review on food thermogenesis highlights that ginger (gingerol), cinnamon, and turmeric (curcumin) all contain bioactive compounds that may enhance thermogenesis, improve insulin sensitivity, and support metabolism. (9) 

Our bestseller Metabolic Fix features green tea extract, cinnamon and other metabolic heroes such as Berberine and Inositol.  

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