Few bodily processes are as focused on and as misunderstood as metabolism. It seems like just about everyone wants to “boost” or “speed up” their metabolism in the hopes of burning more calories and, as a result, losing body fat. In reality, this is not an easy task, but you wouldn’t know that from the countless TikToks claiming it’s as simple as taking a shot of apple cider vinegar, hopping into an infrared sauna, or braving a cold plunge.

The truth? Many of these supposed hacks don’t have much research backing them up, and the ones that do won’t meaningfully move the needle when it comes to your weight. Improving your metabolism actually boils down to a few basic tenets that aren’t flashy or sexy but can have long-term benefits for your overall health and well-being. We’ll get into all that, but first, a little background on what your metabolism even is.

What is your metabolism, exactly?

Metabolism is commonly thought of as the mechanism that controls your weight. Having a “fast” metabolism means your body burns calories rapidly, making it easier to maintain or lose weight, while having a “slow” metabolism means you gain pounds more easily and have a harder time taking them off. This isn’t wrong, per se, but it doesn’t tell the whole story. Your metabolism is the way your body turns food into energy. This energy is then used to power your heart and lungs, build and repair tissue, regulate hormones, and perform other critical functions.

Put more succinctly, “metabolism is all the chemical processes that keep our body alive and functioning,” explains Jonathan Gabison, MD, an assistant professor of family medicine at the University of Michigan who is board-certified in obesity medicine.

For example, about 20% of the energy your metabolism provides goes to your brain, building neurotransmitters and keeping signals going, so having an efficient metabolism is critical for cognitive health.

Can you “boost” your metabolism?

In short, yes. Your metabolism is influenced by loads of factors, from genetics and age to weight. But that doesn’t mean your metabolism is fixed. It’s actually highly modifiable, says Shebani Sethi, MD, a clinical associate professor of psychiatry and behavioral sciences at Stanford University and the founding director of the world’s first academic metabolic psychiatry clinical program.

That said, taking shots of apple cider vinegar in the morning or picking up “metabolism-boosting” supplements won’t do the trick. Research shows that improving your metabolism requires consistent long-term habits. Here are five that can make an impact.