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.
Read the full show notes for this episode:
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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
#Science #Health #Metabolism
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Thanks for tuning in! If you liked this episode, please do me a big favor and give it a "thumbs up" and subscribe to the channel on YouTube. This helps us a lot! If you have any questions or comments about the show or topics for future episodes, put those in a comment below. Thanks so much! – Andy
All great advice but I think cutting a little bit here and there wouldnt work for most women over 40. I achieved my goals after 15 years of being overweight by cutting about 400 kcal, adding more steps a day, 3 gym sessions a week with weights and eating more protein. With all of that I still didnt lose weight consistently. There were weeks when I lost a pound but also weeks when a lost nothing.
What can I say?? Excellent information. Is good to get science backed information that helps us wellness providers in our goals to better the health of our clients. As a health coach, I'm glad ai found you. Thank you!
Much ado about very little.
Basically, a little bit more muscle helps, a bit more moving around helps. Mostly, don't overeat and when do, try to make it protein. Sleep enough. The end
Damn I love it! Thank you so much for sharing this valuable information ❤❤
I really wish someone knowledgeable would make a guide on how to SLOW the metabolism because genuine hard gainers do exist, and it can be quite frustrating force feeding yourself every day just to start moving the needle up again.
Often, I have to eat so much that I feel nauseous to remain in a surplus, and if I get sick, I lose that 10lbs I worked so hard to gain in just a week.
True Masterclass! Thanks a lot for this!
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Kudos, I wonder about allostatic load. If we are stressed due to metabolic disorders, we should be able to increase our daily energy expenditure by addressing the causes of stress. We just can't be unrealistic to expect our performance improvement to be boundless. We are evolutionary constrained by our genetics.
Thanks!
Wannabe Andrew Hubernan
Thank you Doc! Great podcast!
Can anyone recommend a good supplemental source of fish oil
OMG ! GOLD!
way too many words. Sure could use footnotes or even a flow chart
really nice one
The research he mentioned regarding fish oil describes the 3g of fish oil as 2g of EPA and 1g of DHA. From what I see on Amazon the cheapest and most convenient choice is Nordic Naturals Ultimate Omega Xtra Liquid Lemon Flavor. One teaspoon gives you 97.5% of 2g of EPA & 1g of DHA for less cost and less calories than the other choices. It’s also recommended by Consumer Labs.
What's your understanding of the effect of hypothyroidism on BMR?
Huberman says that NEAT isnt modifiable. Why do you think he claims this?
I was in high school in the 80's and they taught us about NEAT, they didn't call it that but it was described.
It's not new.
Can you speak about the difference in obesity epidemic between countries, for example like Asian countries like Japan and China vs the US and even Canada? Why is the obesity rate so different? Soy, seed oils, and carbs are vilified in America but people in Asian countries consume loads of those and have for centuries. I have a feeling that we have almost all the scientific knowledge we need to fix the problem but a lot of the problem lies on the behavioural side.
Here are my thoughts on what the biggest issues are, what do you think?
1) American cities are built for car dependency and sprawled so wide that even with a car, it takes a lot of passive travelling to get from one place to another while most Asian countries have excellent quick public transit between cities but also within the city so it allows people to commute on foot or by bike and stay on their feet more. In most cities in the world with excellent public transit (even in the US), the obesity rate is much lower.
2) Asian culture is far more fearful of being overweight than Western culture and that in itself leads to people doing things to prevent being overweight and/or doing something way earlier if they do become overweight.
3) Medical BMI criteria for overweight in most Asian countries is around 23 and obesity starts at 25 (Japan) to 28 (China). They say that Asians tend to become unhealthy at a lower BMI but is this in part because they are more proactive in prevention that they are catching a lot more people?
4) America seems to be the country in the world that has been the most vocal in promoting tolerance for being overweight and unhealthy. While many countries have high obesity rates, few of them are more medically and socially accepting of it than the US.
This was amazing. Hope more people get to this info the way you presented it to have a complete picture of the whole situation and be able to take better actions.
Awesome podcast and very actionable information. Just as a funny detail – it got interrupted by an ad for junk food 😂😂😂😂😂
What’s neat?
Please make more content touching on the perimenopause and menopause effects on weight and performance. I’m sure you want to be reaching a wider audience than just men.
May I ask how to combat hunger? The more HIIT or strength training I do weekly, the more hungry I am.. I mean this is a good thing that my metabolism is good. But my lord I am never satisfied… Do you think its not enough protein in my diet?
Thanks for this episode. I have a bunch of friends who do a weight loss competition every year, trying to lose as much weight as possible in a short period of time just to win some money. After it’s over, of course they put the weight back on and then some. They assume body weight = health with no other factors considered.
I refuse to participate.
How can I create a competition for them that incorporates the principles in this episode that is easy to track, measure, and provides better outcomes? We are all in our late 40s. I hate that they continue to do this to themselves.
I’ve implemented most of this and still no loss. I’ve been training for bike races and lifting. Cut calories by 500. Sleep good. No dining out weigh and measure. My weight just goes up and down. I’m now going to try low carb.
The best ❤
Would I get a higher thermal effect from protein in the firm of meat vs something like whey protein?
Brilliant helpful info, thanks so much Dr Andy
Does it matter if the green tea is decaffeinated?
So thankful for you Andy.
What a time to workout at the gym while listening to a podcast that was uploaded days or hours ago by greats like you and others in the field of health and fitness.
Most comprehensive, clear and logically ordered presentation I've heard on the subject – and for free. Thank you!
Do you have a summary?
Wow- thank you so much for sharing all this for free. 🙏🏽 if only I could give more than just one thumbs up. 😊