When your metabolism is working with you instead of against you, losing weight—and keeping it off—becomes so much easier. Nicole, a fat-loss coach for women over 40 who has helped thousands transform their bodies, recently shared her four non-negotiables for firing up your metabolism. And according to her, these aren’t complicated hacks or fad tricks. They’re simple, science-backed steps you can start doing today.
Struggling With Sleep? This Rechargeable Sound Machine Is A Total Game-Changer
1. Get Enough Sleep
Sleep may not sound fun, but it’s one of the most underrated drivers of a fast metabolism. Nicole explains that getting 7–8 hours of quality sleep per night is crucial.
Poor sleep leaves you exhausted, which means you’ll have less energy for workouts, more cravings for junk food, and a harder time sticking to your nutrition goals. Studies back this up—chronic sleep deprivation has been shown to disrupt hormones like leptin and ghrelin, which regulate hunger and fullness.
Nicole puts it bluntly: “If you’re exhausted, your body isn’t going to want to show up and do the damn thing.”
2. Walk More (and Do It Consistently)
Forget overcomplicating cardio. Nicole says walking is “so freaking underrated” and one of the easiest ways to rev up your metabolism while taking care of your body.
She recommends setting a daily step goal that builds from where you are now. If you average 2,000 steps a day, don’t suddenly try to hit 10,000. Instead, add small increments until you can consistently land between 8,500–10,000 steps a day.
Research shows that steady walking not only boosts calorie burn but also helps regulate blood sugar, reduce inflammation, and improve cardiovascular health. The “magic” isn’t in hitting a specific number, Nicole says, but in moving your body consistently, day in and day out.
3. Strength Train (and Lift Heavy)
To really fire up your metabolism, you need more muscle. Nicole emphasizes that lifting weights multiple times per week is the only way to add lean mass that keeps your metabolism humming—even at rest.
She advises following a progressive overload program, which means gradually increasing weights, reps, or intensity over time. Combined with proper protein intake, this builds muscle, creates that toned look many women want, and increases your metabolic capacity.
Research confirms that strength training improves body composition and helps maintain long-term fat loss results.
4. Prioritize Protein
Finally, Nicole says protein is the foundation of a metabolism-boosting diet. “Please stop treating it like it’s optional,” she insists.
Eating enough protein sustains and maintains muscle mass while keeping you fuller longer.
Nicole recommends aiming for 0.7 to 1 gram of protein per pound of body weight (or per pound of goal body weight if you have more than 50 pounds to lose). For example, if your realistic goal weight is 150 pounds, aim for 105–150 grams of protein per day. Protein not only supports muscle growth when paired with strength training, but it also has a higher thermic effect of food (TEF), meaning your body burns more calories digesting it compared to fats or carbs.
The Bottom Line
Nicole keeps it simple: master these four habits—get enough sleep, walk consistently, strength train, and eat enough protein—and your metabolism will be “lit on fire.” They may sound basic, but when done consistently, they’re powerful. “This works every single time,” she says. “No gimmicks. No BS. Just science and consistency.”
