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Metabolic Renewal Review: Pros, Cons, and How It Works

Written by Melissa Mitri, MS, RD

Published on February 8, 2021

Our Expert Rating:


About This Rating
The average rating of this product is calculated based on the evaluation of the following factors:
  • Evidence-Based:2.0
  • Easy to Follow:3.0
  • Customization:4.0
  • Sustainability:4.0
  • Safety:3.0
  • Value for the Price:2.0
  • Accountability:3.0

Metabolic Renewal is a weight loss program designed to optimize metabolism. But it is very restrictive and has limited research to support its claims.

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Metabolic Renewal Review: Pros, Cons, and How It Works


  • Emphasizes a whole foods diet
  • Flexible meal options and recipes
  • Facebook support group for accountability


  • Short-term program
  • Not science-based
  • Too restrictive in carbs
  • Risk for weight regain once the program is stopped

How the Metabolic Renewal Works

Metabolic Renewal is a weight loss program designed to optimize female metabolism.

The principles are based on a 4-part framework designed by Naturopathic Medicine Physician and Personal Trainer, Dr. Teta. Whole foods and minimally processed foods are promoted on this diet plan.

The biggest claims are that this program will help you:

  • Enhance fat loss (particularly around the belly area)
  • Keep your heart, bones, and mind strong
  • Boost energy
  • Improve sleep
  • Balance your mood
  • Control hunger and cravings
  • Maintain an ideal weight

This program is promoted as tackling hormonal changes throughout the lifespan, working with your hormones rather than against them.

Dr. Teta says based on his research, most women fall into one of 7 unique hormone types. However, there are no studies to back this claim up.

The Metabolic Renewal program embodies a “4M” framework, listed in order of importance:

1. Mindset

Techniques are provided to reduce stress, balance hormones, and adopt a more positive mindset.

I do agree that the right mindset is an important component of weight loss success, and it’s something I coach my clients on as well.

2. Movement

This area focuses specifically on non-exercise types of movement, otherwise known as non-exercise associated thermogenesis (NEAT).

While dedicated exercise time provides many benefits, it’s also equally as important to get in more movement throughout the day. For example, increasing your step count and daily activities.

3. Meals

An individualized diet plan and meal ideas are provided based on your identified “hormone type.”

Prior to purchasing this program, you complete a quiz that is supposed to tell you what hormone type you are and subsequently, what types of foods and schedule you’re supposed to follow.

Meal plans and recipes are provided.

4. Metabolics (Exercise)

Regularly scheduled exercise is an important part of this program. However, the program advises to work smarter, not harder, and are termed “intelligent” workouts.

The requirement is only 3, 15-minute workouts per week. Proponents claim that these workouts continue to give you results up to 48 hours later by revving your metabolism.

A 12-week workout plan is provided.

Metabolic Renewal’s Scorecard

The Metabolic Renewal weight loss product was objectively evaluated by a dietitian based on the following criteria:

  • Evidence-Based: 2/5
  • Easy to Follow: 3/5
  • Customization: 4/5
  • Sustainability: 4/5
  • Safety: 3/5
  • Value for the Price: 2/5
  • Accountability: 3/5
  • Overall Rating: 3.0/5

Foods to Eat and Avoid

Metabolic Renewal doesn’t restrict any foods completely, but it does promote a particular diet according to your specific hormone type.

Meal plans are provided based on what Dr. Teta calls a 3-2-1 diet. The plan provides 3 meals per day, 2 of which contain only protein and vegetables, and 1 which allows a small portion of starch.

While low carbohydrate diets may initially result in faster weight loss and may promote satiety, they are typically not sustainable.

Foods to Eat:

  • Meat: beef, lamb, and pork
  • Fish: salmon, cod, mackerel, sardines, and halibut
  • Poultry: chicken, turkey, and duck
  • Vegetables: essentially all vegetables
  • Fruit (in moderation): apples, oranges, kiwi, melons, berries, peaches, and plums
  • Grains (in moderation): quinoa, couscous, rice, oats, and buckwheat
  • Fats and oils (in moderation): olive oil, coconut oil, avocados, ghee, and butter
  • Beverages: water, black coffee, and unsweetened tea
  • Herbs and spices: turmeric, cinnamon, black pepper, cumin, and garlic

Foods to Limit:

  • Processed foods: fast food, frozen meals, breakfast cereal, granola bars, and microwave popcorn
  • Sweets: cake, cookies, candy, and baked goods
  • Salty snacks: crackers, pretzels, and potato chips
  • Sugar-sweetened beverages: soda, sweet tea, sports drinks, and energy drinks
  • Added sugars: honey, table sugar, maple syrup, and brown sugar

Can It Help You Lose Weight?

Some research shows that lower carbohydrate diets like Metabolic Renewal can be effective for short-term weight loss.

However, most studies on low-carb diets are only done for up to 6 months. With this, it is possible that the amount of weight loss dwindles over time.

It is also possible that cardiovascular disease risk increases with very low carb diets where a higher percentage of your diet may be from fat.

Additionally, there are no studies to date that show a need for a specific diet based on hormone type, or that there are actually 7 different hormone types women can have.


The Metabolic Renewal diet is restrictive in that it only allows a small amount of carbs at one meal per day. Plus, it is only a 12-week program.

There is always a risk of gaining the weight back after those 12 weeks and resorting back to old habits, and I’ve seen this time and time again with my clients who have followed short-term diets in the past.

Also, some reviews say some of the recipes provided are time-consuming to prepare.


There is access to a private Facebook community when purchasing the program. This can be helpful in addressing questions or if more support is needed.

However, it is a large group of over 55,000 people which would make it difficult to get any type of personalized guidance. I’m not sure who runs the group or what the group entails, as there are not any specifics on the website.

If you want to just know what to do and be able to ask an occasional question, this level of accountability may be enough for you. But if you want more personalized guidance and support, this program likely cannot provide that.

Value for the Price

There are two options for purchase – an online version or a DVD plus an online version. The cost ranges from $37–$67. It is reasonably priced as this is a one-time fee.

There is a 90-day money-back guarantee if you purchase directly from the program website. It is also sold on Amazon for a similar price.

However, the program’s effectiveness is unknown so I wouldn’t pay anything for it.


There are no direct studies on the Metabolic Renewal protocol to confirm its safety.

I disagree with the 3-2-1 diet protocol as it is too restrictive in carbs. We all need a certain amount of healthy carbs for proper energy and optimal brain function.

I would certainly not recommend it for anyone with a history of disordered eating or diabetes, as following it may lead to increased cravings, low blood sugar, and trigger disordered eating behaviors.

How It Compares

The Metabolic Renewal program is fairly similar to other low-carbohydrate diets.

One difference is the amount of exercise that is recommended. It is a lot less than most other weight loss programs.

I wonder if this is because the amount of carbs recommended is so low, that you wouldn’t have much energy for longer-duration workouts.

The biggest difference is that this is one of the few programs that target specific hormone types.

The Bottom Line

I do appreciate that Metabolic Renewal is not a one-size-fits-all approach, as flexibility and customizability increase the likelihood of success on a program.

However, there is a lack of research to prove this program actually balances your hormones.

I’m also concerned with the very low amount of carbohydrates recommended, as there are plenty of healthy carbs you can eat that support your weight loss goals.

If you’re struggling with hormonal symptoms such as night sweats, unexplained weight gain, fatigue, and muscle pain or weakness, speak to your medical provider.

Start with a well-balanced diet and exercise routine that works for you, and seek the help of a Registered Dietitian if you need it.

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