Supercharge your metabolism (aka your body’s calorie burning machine🤓) with these science-backed habits by increasing your BMR and TEF 🔥 To make your browsing more mindful, try Opera Air:
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Watch Pt. 1 of the mini series: 13 Small Habits To Boost Your Metabolism WITHOUT Exercising
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00:00 Hi
00:30 What is metabolism
01:29 Sun extract
02:06 Nose over mouth
02:57 Breathe
05:02 30+
05:42 Cucumber for the win
06:13 George Clooney approved
07:07 Spicy
07:50 Meal planning 1
09:01 Meal panning 2
09:40 Eat more
10:00 Eat early
10:28 Vinegar
11:37 Good morning
12:07 Just do it
Business inquiries: hello@hannahmalu.com
SOURCES (excerpt)
Belza A, Toubro S, Astrup A. The effect of caffeine, green tea and tyrosine on thermogenesis and energy intake. *Eur J Clin Nutr*. 2009;63(1):57-64. doi:10.1038/sj.ejcn.1602901
Cherta-Murillo A, Pugh JE, Alaraj-Alshehhi S, Hajjar D, Chambers ES, Frost GS. The effects of SCFAs on glycemic control in humans: a systematic review and meta-analysis. *Am J Clin Nutr*. 2022;116(2):335-361. doi:10.1093/ajcn/nqac085
Dulloo AG, Geissler CA, Horton T, Collins A, Miller DS. Normal caffeine consumption: influence on thermogenesis and daily energy expenditure in lean and postobese human volunteers. *Am J Clin Nutr*. 1989;49(1):44-50. doi:10.1093/ajcn/49.1.44
Forouhi NG, Luan J, Cooper A, Boucher BJ, Wareham NJ. Baseline serum 25-hydroxy vitamin d is predictive of future glycemic status and insulin resistance: the Medical Research Council Ely Prospective Study 1990-2000. *Diabetes*. 2008;57(10):2619-2625. doi:10.2337/db08-0593
Mooventhan A, Khode V. Effect of Bhramari pranayama and OM chanting on pulmonary function in healthy individuals: A prospective randomized control trial. *Int J Yoga*. 2014;7(2):104-110. doi:10.4103/0973-6131.133875
Pittas AG, Lau J, Hu FB, Dawson-Hughes B. The role of vitamin D and calcium in type 2 diabetes. A systematic review and meta-analysis. *J Clin Endocrinol Metab*. 2007;92(6):2017-2029. doi:10.1210/jc.2007-0298
Reis JP, von Mühlen D, Miller ER 3rd, Michos ED, Appel LJ. Vitamin D status and cardiometabolic risk factors in the United States adolescent population. *Pediatrics*. 2009;124(3):e371-e379. doi:10.1542/peds.2009-0213
Salehpour A, Hosseinpanah F, Shidfar F, et al. A 12-week double-blind randomized clinical trial of vitamin D₃ supplementation on body fat mass in healthy overweight and obese women. *Nutr J*. 2012;11:78. Published 2012 Sep 22. doi:10.1186/1475-2891-11-78
Whiting S, Derbyshire E, Tiwari BK. Capsaicinoids and capsinoids. A potential role for weight management? A systematic review of the evidence. *Appetite*. 2012;59(2):341-348. doi:10.1016/j.appet.2012.05.015
DISCLAIMER:
Some of the links in this description box are affiliate links, which means I may get a small commission if you make a purchase via that link with NO extra cost to you.
The content I share on this channel is based on my own experience and knowledge. When I talk about health related topics, I’m not giving medical advice but do so for entertainment. If you want to try out health related tips I share, please consult with a health professional in person before doing so.
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Better way😅
Who’s seeing this in 2026
Other than improving metabolism, what other benefits does nasal breathing have
I am so grateful for your content! I feel much less pressure when the tips actually seem achievable, and not something overwhelming. It is often that people who speak about weight loss or healthier lifestyle give tips that are always 0 to 100.
I do pilates,yoga and 2x a week cardio low impact is that good,cuz Iam a person that struggles with Skinny fat and feel insecure Abt my face ( acne )and body weight.
Am new to your channel. Been researching fitness and nutrition for almost 6 years, and find your info up to date and compatible with most recent reputable academics scientists and meta studies, not just "fitness influencers" . Thank you for your efforts and wish your channel grows more!
I was wandering why do you say that eating breakfast balances cortisol levels especially in women, is there a difference in the cycle of cortisol in male bodies?
1:30 Please don't just randomly take vitamin D supplements without having talked with your doctor! Like vitamins E, K and A, vitamin D is a fat soluble vitamin so your body can't eliminate it via the kidneys like water soluble vitamins (vitamins B and C) so it will be stored in fat tissue. Excessive amounts of vitamin D can actually harm the body so you need to know IF you have a vitamin D deficiency and HOW MUCH you should take since there are supplements with unnecessarily high doses.
the funniest moment is that getting 10min of sunlight daily is quite impossible in my country 😀 ….. I will see it again in spring
11:59 so that’s why I get so tired at 4 🥲
Hi 🙂 thank you for the video 🙂 I have a question though. Doesn’t coffee dehydrate more? I am curious. Because as far as I know caffeine is diuretic and when over consumed it can even cause inflammation?
Breathing: this mouth taping comes from the Buteyko method. 10/10 can recommend!
I have been loving watching you channel and learning how my body actually works instead of people just telling me "do this, do that" without giving me a single clue of WHY. I feel so much more into trying to take care of myself. and it is not easy!!! sleep is the hardest for mr, I guess. and exercising, but at least I can try to take care of the rest. eating protein, finding some fiber I can eat so I can boost my body with thr right stuff, eating more veggies, some fruits, that is a little on the harder side for mr too, and using food smartly. also not starving in general, and I wanna try to eat breakfest (i don't… ever…), and would like to drink coffee (but I don't know… I don't like it ×.×), also wanna walk my dog more often so I can have a 10-20 minute walk with him 3 times a week when I get homr from classes. 💙 thank you so much for all the knowledge you bring to us and all the reasons why that is important. I want lower cortisol levels and higher metabolism!!!! 💙💙💙✨️
I didn't expect so much new info
It’s always surprising to me when nutrition coaches who clearly think a lot about health still include animal products like eggs, fish, and chicken in their diet. There’s extensive research linking meat to increased cancer risk – the WHO has even classified processed meat as a Group 1 carcinogen, in the same category as tobacco and alcohol. Most animal products also contain antibiotics and hormones, which can disrupt gut microbiota and hormone balance. Additionally, studies show that animal proteins tend to increase gut permeability and contribute to inflammation in the digestive tract. It’s crazy how these risks are often overlooked in the wellness world.
What is your take on vegan/vegetarian proteins? When you talk about protein can I take veggie protein? Like chickpeas, spinach etc?
Pls do a skincare video you look lovely!!
So doing a calorie deficit reduces our metabolism?
Thank you Hannah for the quality information. As well as debunking social media trends.
Question for you: does it matter if I take my shot of ACV before or after a carb rich meal? I tend to prefer to have it following my meal as I feel it aids with digestion. Thanks!
It’s amazing how no one talks about the Undiscovered Diet website, even though it has changed lives and helped millions of women lose weight, myself included.
you're a life saver Hannah, thank you
How do uhandle the viniger taste?
Very clear and well-explained! I like the format you use for your videos, great editing! XX
The chewing one depends on what food you are eating, softer foods such as banana or cooked potato won't need as much chewing as bread and steak.
Dental tech here- why do you say to drink water AFTER brushing versus before? I recommend patients to try not to eat or drink anything after brushing so they can keep some of the fluoride on from their toothpaste (if you rinse the toothpaste off right after brushing you're not getting the true benefits of the fluoride!).
🐢 🫡 I knew your YouTube channel would make it! 🫶🏽
Hi,
I want to work out in the mornings due to my schedule. I thought about eating greek joghurt with banana as a pre-work out meal after getting up and then have my breakfast afterwards. How much time should I wait after eating the joghurt till working out to give my stomach enough time ?
Your videos are so well-researched, helpful and also fun!
Hey just a question about the breakfast advice: I'm doing intermittent fasting and usually only start eating around 12pm, should I stop doing that or is it okay if I don't eat breakfast because of fasting?
i love youuuuu aaaa ur my big sister that i need 🥹🤍