How loneliness hurts your metabolism

According to a recent survey, 33% of adults experience loneliness at least once a week. Not only will these emotions feel heavy, but they can actually push you down at a biological level. Although we often see metabolism as something that is only affected by the way we eat or move, science proves that our social connections play a surprisingly important role in the effectiveness of our bodies.

In other words, your metabolism is not only about food, but also about friendship.

This is where long-term loneliness affects your metabolic health, plus five innovative summer preparation strategies to promote your social life and metabolism.

First, how does loneliness affect emotional health?

Neuroscientist, wellness coach, and founder of Manifest Wellness Jamesy Maniscalco explains, “When we feel persistently disconnected from others, the brain interprets this as a form of social threat. This activates our stress response system, especially areas like the amygdala, which increases anxiety and sensitivity to rejection. At the same time, the brain’s reward centers, such as the ventral striatum (a hub for dopamine reward/pleasure/motivation signal), becomes less active – meaning that even pleasant moments may feel flat or unmotivated. “Over time, this imbalance can lead to emotional consequences such as depression and withdrawal, while causing metabolic damage to the body.

When you are alone, your body enters a delicate but lasting state of stress. This then triggers an increase in cortisol levels, the main stress hormone in your body. “Although cortisol can help in a short period of time (for example, to help you manage short-term stressful events), sustained rises can lower the internal rhythm of the body over time,” Maniscalco said. When these levels are high over the long term, it can lead to:

• Increase fat storage (especially around the abdomen)
• Insulin resistance
• Craving for high sugar, high fat foods
• Sleep breaks, which slows down metabolism
• Inflammation can inhibit metabolic function

He added: “When cortisol stays high, it tells your liver to release more glucose, making it harder for your muscles and fat cells to absorb it. This leads to higher blood sugar, more cravings (especially comfort foods), and increases the risk of insulin resistance.” Loneliness can also reduce the motivation to stay active or eat nutritious foods, such as high-protein foods, triggering irritability, fatigue, and mood swings. Studies have shown that people who feel socially isolated are also at higher risk of obesity, type 2 diabetes and metabolic syndrome.

1. Begin small

According to Maniscalco, the best thing you can do to improve your mental health is small. “Contact with a trusted friend, join a reason for something you like (such as art, action, or book) or voluntary to make people feel meaningful. These environments naturally “express” the pressure of socially “expression” and provide a common purpose, which makes connection easier.” He also says that short, daily interactions, such as talking to a barista, neighbor or peer walker, can “turn your brain toward openness and connection.” These miniature moments then lead to an increase in the sense of belonging while promoting our overall mood.

2. Reconnect with sports-based activities

Group fitness classes, walking clubs, paddle-style parties – these are more than just workouts. They are also experience in community building. Social activities have the benefits of dual metabolism: it can increase heart rhythm while reducing the sense of isolation, which triggers stress-related metabolic slowdowns. Pairing it with a protein powder like Hum’s core strength can help retain lean muscle, especially when adding physical exercise. Additionally, complete proteins such as core strength help relieve fatigue after workouts, so you have more energy to stay social and active than to collapse after a fitness class or a long trek.

3. Add GLP-1 booster to support fullness and gut health

Your gut plays an important role in metabolic health, and Hum’s Flatter Me Fiber GLP-1 booster supports the body’s naturally produced hormones. Our fiber-based supplements are designed to enhance the body’s natural GLP-1 production. Intestinal hormones help regulate blood sugar and signaling, which are key to healthy metabolism and weight management.

A healthier gut not only supports metabolism, but is also associated with better mood regulation and brain function, which can help reduce loneliness and encourage you to get involved in society.

4. Start the “meal” tradition

Eating with others is not only more fun, but also good at your biology. Shared meals are associated with improved digestion, slow diet (enhanced fullness) and stronger relationships. Whether it’s a Sunday dinner with friends or a dinner with everyone at home, dedicated to having regular social meals can help regulate your hunger hormones and support a more balanced metabolism.

5. More often than not (even if it’s not outside your comfort zone)

The social momentum is real. The more you say about low-pressure social invitations, i.e. dining tables, outdoor movies, local events, the more natural the social feeling. Every positive experience can connect your brain to pleasure rather than stress.

This lower stress hormone not only increases cortisol, but also strengthens oxytocin and dopamine, two feel-good chemicals that also help regulate your appetite and cravings.

Social health is metabolic health. By prioritizing connections, especially through exercise, dining and shared routines, you can naturally support your metabolism and feel more energetic around you. With the help of scientifically supported supplements such as Humnrition’s GLP-1 booster and amino acid formula, you will be better able to make you the most connected, vibrant summer.

Because it feels good, not just the stuff on the plate, it’s also about who is on the table with you.

FAQ

Will loneliness really slow down my metabolism?

Yes. Chronic loneliness increases stress hormone levels, which affects everything from insulin sensitivity to fat storage. It can also lead to unhealthy habits such as overeating, poor sleep and inactivity.

I’m introverted – Can I still benefit from socializing?

Absolutely! You don’t need to attend parties every weekend to get social time. Investing in small, meaningful connections, whether it’s walking with friends, phone calls, or even volunteering can provide powerful metabolic and emotional benefits.

Will I see improvements in my metabolism after I become more active in society?

Everyone’s body is different, but people often report better sleep, increased energy, and reduced cravings within weeks of reducing loneliness, exercise, and social connection. Pairing it with support supplements can speed up the benefits.