In this episode, I discuss science-supported methods to boost metabolism and maintain sustainable fat loss. I explain the key components of total daily energy expenditure (TDEE) and why some people seem to stay naturally lean with little effort. Using the three I’s—Investigate, Interpret, and Intervene—I explain how to assess your metabolism and make changes to improve it. I describe various behavioral, exercise, nutrition, and supplement-based approaches to enhance metabolism in both the short and long term.
I also explain how factors such as age, gender, and body composition impact metabolism and discuss the underlying mechanisms, helping you better evaluate products that claim to “speed up metabolism.” Even if fat loss isn’t your goal, increasing metabolism offers numerous health and longevity benefits for people of all ages and fitness levels.
The full show notes for this episode are available at performpodcast.com).
Thank you to our sponsors
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Timestamps
00:00:00 Boost Your Metabolism
00:04:08 Fat Loss, Long-Term Metabolic Health
00:08:27 Speed Up Metabolism?, Driving Analogy
00:11:32 Body Composition, Fat, Muscle; Total Daily Energy Expenditure (TDEE)
00:14:37 4 Components of TDEE
00:19:07 Sponsor: Momentous
00:20:46 Exercise Activity Thermogenesis (EAT), Non-Exercise Activity Thermogenesis (NEAT)
00:25:17 Thermal Effect of Food (TEF); Fat vs Carbohydrates vs Proteins
00:31:11 Resting Metabolic Rate (RMR) vs Basal Metabolic Rate (BMR)
00:35:06 Investigate: RMR & BMR; Lab Tests, Wearables, Prediction Equation
00:42:29 Sponsors: LMNT, Parker University
00:45:18 Investigate: NEAT & EAT, Wearables, Heart Rate Monitors
00:47:35 Interpret: RMR, Age, Controllable vs Uncontrollable Factors, Tool: RMR Table
00:54:17 Intervene: TDEE Acute vs Chronic Factors
00:57:23 Acute Changes, EAT, Endurance, Strength & High-Intensity Interval Training, EPOC
01:06:09 NEAT, Standing & Treadmill Desks, Walks
01:09:20 TEF, Calories, Tool: Increase Protein Proportion
01:13:48 Sponsor: AG1
01:15:29 RMR: Spicy Foods; Water Intake; Air Temperature
01:25:22 RMR: Caffeine, Nicotine, Green Tea, Thermo-Regulators Stimulants
01:31:13 RMR: Quality Sleep; Tools: Protein, Walks, Naps
01:35:49 Does Age Impact Metabolism?, Muscle Mass
01:37:18 Chronic Changes, TEF & Gut Microbiome; NEAT, EAT
01:43:05 RMR: Sleep, Body Weight, Metabolic Dysfunction
01:49:29 RMR: Fish Oil; Muscle Mass
01:53:42 RMR: Exercise, Strength & Mixed Training; Eat More
01:57:53 Losing Weight & Effect on TDEE, Plateaus
02:00:35 Summary, Tool: Combining Approaches
02:12:14 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter
Disclaimer & Disclosures)
