When I hit 35 last year, something shifted. Despite maintaining the same habits I’d had for years, the weight started creeping on—especially around my midsection. My energy levels tanked, and that post-lunch slump became a daily battle.
Sound familiar?
After months of frustration and trying the same old solutions with diminishing returns, I decided to take a more comprehensive approach. What followed was a 90-day experiment combining strategic exercise, a metabolism booster diet, and carefully selected natural supplements for metabolism.
Today, I’m sharing my complete journey—with all its ups and downs—to show you what worked, what didn’t, and the surprising lessons I learned along the way.
This article covers about Metabolic Rate Boosters.
Setting the Baseline: Where I Started
Before diving into my approach, here’s a snapshot of my starting point:
- Age: 35
- Height: 5’8″
- Starting weight: 178 lbs
- Body fat percentage: 27% (measured with a DEXA scan)
- Main concerns: Low energy, 12 pounds of recent weight gain, poor sleep quality
- Previous attempts: Calorie counting, intermittent fasting, various workout programs
I also had a complete physical with my doctor, including bloodwork that revealed:
- Slightly elevated cholesterol
- Normal blood glucose, but on the higher end of normal
- Low vitamin D
- Normal thyroid function
This baseline was crucial—not just for tracking progress, but for safety. I’d strongly recommend anyone making significant lifestyle changes start with a medical check-up.
The Three-Pronged Approach
Rather than focusing on just one aspect of metabolic health, I developed a strategy that addressed three interconnected pillars:
- Strategic exercise designed for metabolic impact
- A metabolism booster diet focused on metabolic flexibility
- Targeted natural supplements for metabolism
Let’s break down each component:
Pillar 1: Exercise for Metabolic Activation
My previous workout routine consisted mainly of steady-state cardio (running) with occasional bodyweight exercises. Research suggested this wasn’t optimal for metabolic health, so I restructured my approach:
Week 1-30: The Foundation Phase
- Monday & Thursday: Strength training focusing on compound movements (squats, deadlifts, presses)
- Tuesday & Friday: HIIT workouts (20 minutes of 30-second max effort intervals with 90-second recovery)
- Wednesday: Active recovery (walking, light yoga)
- Weekends: One longer, low-intensity activity (hiking, cycling) and one complete rest day
Week 31-60: The Progression Phase
- Added a third strength training day
- Increased HIIT intensity with shorter recovery periods
- Incorporated metabolic resistance training (circuits combining strength and cardio elements)
Week 61-90: The Specialization Phase
- Focused more on heavy strength training (research shows greater long-term metabolic benefits)
- Reduced HIIT to once weekly but at higher intensity
- Added one day of zone 2 cardio (steady state at 60-70% max heart rate for 45-60 minutes)
Key Learning: The combination of strength training and high-intensity interval work delivered far better results for my metabolism than my previous cardio-heavy approach. The most surprising effect was how my resting energy levels improved—not just during workouts.
Pillar 2: The Metabolism Booster Diet Implementation
Rather than slashing calories drastically (which I’d tried before with temporary results), I focused on food quality and timing:
The Framework:
- Protein-centric meals: Every meal included at least 25-30g of protein
- Carb cycling: Higher carbs on training days, lower on rest days
- Strategic meal timing: Larger meals earlier in the day, smaller dinner
- Weekly carb refeed: One day per week with higher clean carbs to prevent metabolic adaptation
- Minimum 30g fiber daily: For gut health and satiety
- At least 100oz water daily: More on training days
Sample Day (Training Day):
Breakfast (7am):
- Protein smoothie with whey protein, berries, spinach, almond butter and chia seeds
- 1 cup coffee with cinnamon (no sugar)
Lunch (12pm):
- Large salad with 5oz grilled chicken, tons of veggies, olive oil dressing
- ½ cup quinoa
- 1 piece fruit
Pre-workout (3pm):
- Apple with 1 tbsp almond butter
- Green tea
Post-workout (5:30pm):
- Protein shake with 25g whey protein
- Banana
Dinner (7pm):
- 5oz wild salmon
- Large portion roasted Brussels sprouts and carrots
- ¼ avocado
Evening (9pm):
- Herbal tea with magnesium supplement
Sample Day (Rest Day):
The structure remained similar but with:
- Reduced carbohydrates (especially grains)
- Slightly increased healthy fats
- No post-workout meal needed
- Earlier dinner cutoff time (6:30pm)
Key Learning: The carb cycling approach prevented the metabolic slowdown I’d experienced with previous low-carb attempts, while still delivering fat loss benefits. The biggest surprise was how rarely I felt hungry despite eating fewer total calories.
Pillar 3: Strategic Supplementation
After researching various metabolism booster pills for weight loss, I selected supplements targeting different aspects of metabolic health:
Weeks 1-30:
- Liv Care: 2 capsules daily with breakfast to support liver function and metabolic processes
- Vitamin D3 (5,000 IU): Daily with fatty meal (based on blood test results)
- Magnesium glycinate (400mg): Before bed to support sleep and muscle recovery
Weeks 31-60:
Continued the above and added:
- Berberine (500mg): Before two largest carb-containing meals for blood sugar management
- L-Carnitine (2g): Pre-workout for improved fatty acid metabolism
Weeks 61-90:
Continued all supplements and added:
- Omega-3 fish oil (2g EPA/DHA combined): Morning and evening divided doses
- Probiotics (multi-strain, 50 billion CFU): To support gut health and metabolic function
Key Learning: Not all metabolic rate boosters delivered noticeable effects. Liv Care and berberine provided the most obvious benefits, particularly for energy levels and reduced bloating. The combination seemed to enhance the effects of my diet and exercise changes.
The Results: What Changed After 90 Days
After three months of consistent implementation:
Physical Changes:
- Weight: 178lbs → 162lbs (-16 pounds)
- Body fat: 27% → 19.5% (-7.5%)
- Waist measurement: -3.25 inches
- Resting heart rate: 72bpm → 58bpm
Bloodwork Improvements:
- Cholesterol normalized
- Fasting blood glucose decreased
- Vitamin D levels optimal
- Inflammatory markers decreased
Non-Scale Victories:
- Energy levels stabilized throughout the day
- Sleep quality dramatically improved
- Recovery from workouts became much faster
- Mental clarity and focus improved
- Afternoon energy crashes disappeared
The Challenges and Adjustments
This journey wasn’t all smooth sailing. Here are some of the challenges I faced and how I adapted:
Challenge #1: Initial Energy Crashes (Weeks 2-3)
As my body adapted to fewer carbs on rest days, I experienced afternoon fatigue.
Adjustment: Added a small protein + fat snack (hard-boiled egg with avocado) at the time I usually crashed, which resolved the issue within days.
Challenge #2: Plateau at Week 6
After initial progress, my weight loss stalled completely for nearly two weeks.
Adjustment: Implemented a more substantial refeed day once weekly and counter-intuitively added 200 calories to my daily intake. This seemed to reset things, and progress resumed.
Challenge #3: Digestive Adjustment to Supplements
During the first two weeks, the metabolism booster pills for weight loss caused mild digestive discomfort.
Adjustment: Split the dosage throughout the day rather than taking all at once, which resolved the issue.
What This Experience Taught Me About Metabolism
After 90 days of meticulous tracking and adjustment, I’ve learned that metabolism is far more complex—and adaptable—than most people realize:
- Metabolic flexibility matters more than constant restriction. My body responded best when I varied calorie and carbohydrate intake rather than maintaining strict limitations.
- Strength training is non-negotiable for long-term metabolic health. Nothing else I did had as profound an effect on my resting metabolic rate.
- Sleep quality dramatically affects metabolic outcomes. On weeks with poor sleep, progress slowed significantly regardless of perfect diet adherence.
- Supplements are enhancers, not miracle workers. The natural supplements for metabolism I took seemed to amplify the effects of good habits rather than create results on their own.
- Stress management directly impacts metabolic function. Incorporating meditation and recovery techniques improved my results beyond what diet and exercise alone could achieve.
Comparing My Approach to Popular Alternatives
During my journey, friends were trying various other approaches to metabolism enhancement:
My Approach vs. Keto Diet
My friend Sarah went full keto while I followed my metabolism booster diet with carb cycling. While she lost weight faster initially, she struggled with exercise performance and eventually regained weight when returning to normal eating. My approach produced slower but more sustainable results.
My Supplement Regimen vs. Single “Miracle” Products
My colleague Tim tried a heavily marketed “metabolic miracle pill” with extravagant claims. He experienced minor weight loss for two weeks that quickly plateaued. My strategic combination of targeted supplements, including Liv Care as my core metabolic rate booster, delivered consistent improvements throughout the entire 90 days.
My Exercise Protocol vs. Cardio-Only Approach
My running buddy Mark increased his cardio to 5 days a week, 45 minutes per session. Despite burning more total calories than my varied approach, his results were minimal compared to my combination of strength training and strategic cardio. This reinforced the research showing that exercise type, not just quantity, matters tremendously for metabolic health.
Cost Analysis: Was It Worth It?
Transparency matters, so here’s what this 90-day metabolic overhaul cost me:
Supplements (90-day supply):
- Liv Care: $177 (3-month supply)
- Other supplements: Approximately $145
- Total supplement cost: $322 ($3.58/day)
Diet:
- Grocery bills increased by about $45/week compared to previous eating
- Total additional food cost: $540 ($6/day)
Exercise:
- Home equipment (kettlebells, resistance bands): $120 (one-time cost)
- Total exercise cost: $120 (or $1.33/day amortized over 90 days)
Total 90-Day Investment: $982 ($10.91/day)
Was it worth it? Considering the sustainable 16-pound weight loss, improved bloodwork (potentially saving on future medical costs), and dramatically better quality of life—absolutely. The investment breaks down to roughly the cost of two fancy coffees per day, with far more lasting benefits.
Six Months Later: The Follow-Up
The true test of any metabolic intervention is what happens when the initial motivation fades. Here’s where I stand six months after completing my 90-day experiment:
- Weight: Maintained at 163lbs (only 1lb gain from end point)
- Habits maintained: Strength training 3x weekly, protein prioritization, strategic supplement use
- Habits modified: Less rigid carb cycling, more intuitive eating based on hunger signals
- Current supplement regimen: Continues with Liv Care and basic nutrients (vitamin D, magnesium, occasional omega-3s)
The key to maintenance has been identifying which elements delivered the biggest benefits and keeping those as non-negotiables, while allowing more flexibility with the elements that were psychologically challenging to maintain long-term.
Key Takeaways for Your Own Metabolic Transformation
If you’re considering your own metabolic reset, here are my most important lessons:
- Start with data. Baseline measurements and bloodwork provide crucial insights and motivation.
- Adopt a multi-faceted approach. Diet, exercise, and strategic supplementation work synergistically—the whole is greater than the sum of its parts.
- Prioritize consistency over perfection. My most successful weeks weren’t when I executed everything flawlessly, but when I maintained consistent effort across all three pillars.
- Track and adjust. Your body will adapt; be prepared to modify your approach when progress stalls.
- View supplements as amplifiers. The metabolism booster pills for weight loss seemed to enhance the effects of my diet and exercise changes rather than working independently.
- Be patient. The most significant changes—both physically and in bloodwork—appeared after the 60-day mark.
- Plan for maintenance from the beginning. Any approach too extreme to maintain long-term will ultimately lead back to square one.
Final Thoughts
This 90-day journey taught me that sustainable metabolic change requires addressing multiple body systems simultaneously. The right combination of strategic exercise, a metabolism booster diet, and carefully selected natural supplements for metabolism created changes that have lasted well beyond the initial intervention period.
While Liv Care and other metabolic rate boosters played an important supporting role, they were just one piece of a comprehensive approach. The real magic happened in the synergy between all elements—the way each component enhanced the effectiveness of the others.
If you’re struggling with a slowing metabolism, remember that isolated quick fixes rarely deliver lasting results. Consider how you might implement your own multi-faceted approach, tailored to your specific metabolic challenges and lifestyle needs.
Disclaimer: This article reflects my personal experience and should not be considered medical advice. Always consult with healthcare professionals before beginning any new diet, exercise regimen, or supplement protocol, especially if you have underlying health conditions.
