As we move through our 20s and into our 30s (and beyond), many of us notice changes in how our bodies respond - especially when it comes to metabolism. The good news? It doesn’t have to slow down as you age.

Here are five simple yet powerful things you can start doing today to support a faster, more efficient metabolism and avoid the dreaded middle-aged spread:

1. Eat ENOUGH protein every day - and at every meal

Protein plays a key role in maintaining muscle mass and keeping your metabolism firing. Everyone has a different protein requirement based on their body and goals, so it’s important to learn how much you need in grams per day. Don’t just aim for a little here and there - get consistent and eat enough at each meal.

2. Eat over your personal BMR

Your Basal Metabolic Rate (BMR) is the number of calories your body needs at rest to function. If you’re consistently eating below this number, you may actually slow down your metabolism. Nourish your body properly by meeting - and exceeding - this baseline with well-balanced meals.

3. Nail your macro split

Eating the right balance of carbohydrates, fats, and proteins for your body and goals is essential. A proper macro split helps regulate energy, hormones, muscle growth, and fat burning. It’s not about cutting carbs or going fat-free - it’s about eating smarter for your metabolism.

4. Eat a variety of nutrients

Don’t fall into the trap of repetitive or overly restricted eating. A wide variety of foods ensures your body gets the full range of vitamins, minerals, and nutrients it needs to function optimally. Nutrient deficiencies can lead to cravings and energy dips - willpower alone won’t save you!

5. Stop skipping meals and restricting foods you love

Skipping meals or cutting out entire food groups may seem like a shortcut to weight loss, but it usually backfires. It can slow your metabolism and lead to overeating later. Instead, focus on creating balanced, satisfying meals you enjoy so that you can sustain your progress long term.

Improving your metabolism isn’t about extremes - it’s about fueling your body with what it needs consistently and intelligently. Start with these five habits and you’ll be setting a strong foundation for lifelong health and energy!