How to Boost Your Metabolism & Burn Fat

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 AG1:
https://drinkag1.com/perform Momentous:
https://livemomentous.com/huberman LMNT:
https://drinklmnt.com/perform Parker University:
https://parkerseminars.com 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 Learn more about your ad choices. Visit
megaphone.fm/adchoices