4 Ways To BOOST Your METABOLISM

Summary

This video script offers four practical strategies to boost metabolism, debunking the myth that a 'broken' metabolism is the sole reason for weight issues. It explains that metabolism consists of BMR, NEAT, TEF, and EAT, and suggests increasing muscle mass, altering lifestyle for more movement, consuming more protein for higher TEF, and incorporating strength training and cardio for better EAT. The script emphasizes that metabolism isn't 'broken' but can be improved through body composition, diet, and daily activities.

Takeaways

• 🔍 Metabolism is commonly misunderstood as just BMR (Base Metabolic Rate), but it's actually a combination of four components.
• 🔑 BMR accounts for about 70% of metabolism and represents the calories burned at rest for basic bodily functions.
• 🚶‍♂️ NEAT (Non-Exercise Activity Thermogenesis) makes up approximately 15% of metabolism and includes all activities not related to structured exercise.
• 🍲 TEF (Thermal Effect of Food) is about 7% of metabolism and refers to the calories burned during the digestion of food.
• 🏋️‍♀️ EAT (Exercise Activity Thermogenesis) also contributes 7% to metabolism and is the energy expended during deliberate workouts.
• 💡 The notion of a 'broken metabolism' is a myth; what people often have are broken habits or a lack of muscle mass.
• 💪 Building muscle is crucial for increasing BMR, as it raises the number of calories burned at rest.
• 🐾 Adopting a more active lifestyle, such as getting a dog, can significantly boost NEAT and overall metabolism.
• 🥚 Consuming more protein can increase TEF, as the body burns more calories to digest protein.
• 🏃‍♂️ Incorporating cardio or strength training into a routine can enhance EAT and contribute to a higher metabolism.
• 📈 Prioritizing strength training over cardio may be more beneficial for long-term metabolism and body composition improvements.

Q & A

What is the common misconception about metabolism according to the video?

The common misconception is that metabolism is simply the Base Metabolic Rate (BMR), which is the number of calories an individual burns at rest. However, metabolism is actually made up of four different components.

What are the four components of metabolism mentioned in the video?

The four components are BMR (Base Metabolic Rate), NEAT (Non-Exercise Activity Thermogenesis), TEF (Thermal Effect of Food), and EAT (Exercise Activity Thermogenesis).

What percentage of metabolism does BMR typically account for?

BMR typically accounts for about 70% of an individual's metabolism.

What is NEAT and how does it contribute to metabolism?

NEAT stands for Non-Exercise Activity Thermogenesis and it is the calories burned from activities other than deliberate workouts, such as walking, typing, or even gesturing. It contributes to about 15% of metabolism.

How does the Thermal Effect of Food (TEF) affect metabolism?

TEF is the process by which the body burns calories to digest the food consumed. It contributes to about 7% of metabolism and increases when more protein is eaten.

What is the role of EAT in metabolism and how can it be increased?

EAT stands for Exercise Activity Thermogenesis, which is the calories burned from direct workouts. It can be increased by engaging in more cardio sessions or lifting weights.

What does the video suggest as a lifestyle change to increase NEAT?

The video suggests getting a dog, as it naturally increases daily movement and steps, contributing to a higher NEAT.

Why does the video emphasize the importance of building muscle to increase BMR?

Building muscle is important because it increases the BMR, which in turn burns more calories at rest, contributing to a higher overall metabolism.

How does protein intake affect the TEF and overall metabolism?

Protein intake affects the TEF because it takes more calories to digest protein, thus increasing the calories burned and contributing to a higher overall metabolism.

What does the video say about the concept of a 'broken metabolism'?

The video refutes the concept of a 'broken metabolism,' stating that what people perceive as a broken metabolism is actually a result of poor lifestyle choices and habits.

What historical examples does the video mention to support the idea that metabolism is not 'broken'?

The video mentions the Minnesota Starvation Experiment and the Holocaust as examples where people did not have a 'broken metabolism' but rather a broken body due to extreme conditions.

Outlines

00:00

🔍 Understanding Metabolism's Components

The video begins by clarifying misconceptions about metabolism, explaining that it's not just the base metabolic rate (BMR) but consists of four parts: BMR, which accounts for 70% and represents the calories burned at rest; NEAT (Non-Exercise Activity Thermogenesis), about 15%, includes calories burned through daily activities not related to structured workouts; TEF (Thermal Effect of Food), roughly 7%, is the calories burned during digestion; and EAT (Exercise Activity Thermogenesis), also about 7%, is the calories burned during deliberate exercise. The speaker emphasizes that a 'broken metabolism' is a myth, often resulting from poor lifestyle habits rather than a physiological issue.

05:02

💪 Boosting Metabolism Through Muscle Building

The first method to increase metabolism, particularly BMR, is by building muscle through strength training. As muscle mass increases, so does the BMR, leading to more calories burned at rest and an improved physique without unnecessary fat. The speaker suggests that getting to the gym and lifting heavy weights is the best way to achieve this, emphasizing the importance of muscle for both aesthetics and metabolic health.

🚶‍♂️ Enhancing NEAT with Lifestyle Changes

The second strategy for boosting metabolism focuses on NEAT by changing daily habits to incorporate more movement. Suggestions include getting more steps through activities like walking to the car, gesturing, and tapping feet at the desk. The speaker also recommends adopting an active lifestyle with hobbies like gardening, playing sports, or even owning a dog to naturally increase daily steps and overall movement, contributing to a higher non-exercise activity thermogenesis.

🥚 Increasing TEF with Protein Intake

The third method discussed is to increase the Thermal Effect of Food (TEF) by consuming more protein. Protein requires more energy to digest, thus burning more calories post-consumption. The speaker recommends higher protein intake not only for its muscle-building benefits and satiety but also for its role in boosting metabolism through the calories expended in digestion.

🏋️‍♀️ Incorporating Cardio for EAT Improvement

The final method for increasing metabolism is through dedicated cardio sessions or additional lifting exercises. While the speaker prioritizes strength training for its impact on BMR and body composition, they acknowledge that any form of exercise contributes to the Exercise Activity Thermogenesis (EAT) part of metabolism. They encourage finding enjoyable activities to incorporate into a routine, whether it's running, biking, or swimming, to increase overall calorie expenditure and metabolic rate.

Keywords

💡Metabolism

Metabolism is the process by which the body converts what we eat and drink into energy. It's a complex system that involves several components, including the base metabolic rate (BMR), non-exercise activity thermogenesis (NEAT), the thermal effect of food (TEF), and exercise activity thermogenesis (EAT). In the video, the speaker clarifies misconceptions about metabolism and emphasizes that it is not just about BMR but a combination of factors that determine how many calories we burn daily.

💡Base Metabolic Rate (BMR)

BMR refers to the number of calories a body needs to maintain basic physiological functions at rest. It's often misunderstood as the only component of metabolism. The video script explains that BMR makes up about 70% of our metabolism and is crucial for understanding how many calories the body burns while at rest, without any physical activity.

💡Non-Exercise Activity Thermogenesis (NEAT)

NEAT represents the calories burned during everyday activities that are not structured exercise. It accounts for about 15% of our metabolism. Examples from the script include typing, walking to the car, gesturing, and tapping your foot, which all contribute to increasing the overall metabolism without the need for formal workouts.

💡Thermal Effect of Food (TEF)

TEF is the energy expended by the body to digest, absorb, and store the food we consume. It's estimated to be around 7% of our metabolism. The script points out that while not as significant as BMR or NEAT, TEF still plays a role in the total energy expenditure, emphasizing that calories are burned even when we eat.

💡Exercise Activity Thermogenesis (EAT)

EAT refers to the calories burned during planned physical activities like gym workouts, running, or attending fitness classes. It's another 7% of our metabolism. The video script explains that engaging in regular exercise directly contributes to a higher metabolism by increasing the calories burned during these activities.

💡Muscle Building

Muscle building is the process of increasing muscle mass through resistance training or strength exercises. The script highlights that building more muscle is essential for increasing BMR because muscles require more energy to maintain, thus burning more calories even at rest.

💡Lifestyle Changes

Lifestyle changes refer to modifications in daily routines and habits that can influence metabolism, particularly NEAT. The video suggests getting more steps in, engaging in after-work activities, and even getting a dog to increase movement throughout the day, which in turn boosts metabolism.

💡Protein Intake

Protein intake is the consumption of foods high in protein, which are vital for muscle repair and growth. The script explains that eating more protein can increase TEF since it takes more energy for the body to digest protein, thereby slightly increasing the metabolic rate.

💡Cardio Sessions

Cardio sessions involve aerobic exercises that increase heart rate and respiratory rate, such as running, biking, or swimming. The video mentions that while strength training should be prioritized for its impact on BMR and body composition, cardio sessions are also important for increasing EAT and overall metabolism.

💡Minnesota Starvation Experiment

The Minnesota Starvation Experiment was a study conducted during World War II to understand the effects of semi-starvation on human health. The script uses this historical reference to refute the idea of a 'broken metabolism,' showing that even under extreme conditions, metabolism adapts rather than breaks.

💡Body Composition

Body composition refers to the proportion of different components that make up the body, such as muscle, fat, and bone mass. The video script discusses how increasing muscle mass through strength training can improve body composition and, consequently, boost metabolism by increasing BMR.

Highlights

Metabolism is often misunderstood as just BMR, but it consists of four parts: BMR, NEAT, TEF, and EAT.

BMR accounts for about 70% of metabolism, representing the calories burned at rest.

NEAT, or non-exercise activity thermogenesis, makes up around 15% of metabolism and includes daily activities not involving deliberate exercise.

TEF, or thermal effect of food, is estimated to be around 7% of metabolism and involves calories burned during food digestion.

EAT, or exercise activity thermogenesis, also about 7%, represents the calories burned from direct workouts.

The concept of a 'broken metabolism' is debunked; instead, issues lie with body composition and lifestyle habits.

The Minnesota starvation experiment and historical events like the Holocaust show that metabolism adapts but is not 'broken'.

Building muscle is key to increasing BMR, thus boosting metabolism.

Lifting weights and engaging in strength training can enhance muscle mass and metabolism.

Changing lifestyle habits, such as getting more steps and being more active, can increase NEAT.

Owning a dog can serve as a natural motivator for increasing daily movement and NEAT.

Protein intake can boost TEF by requiring more calories for digestion, thus slightly increasing metabolism.

A high-protein diet not only aids in muscle building but also contributes to a higher metabolic rate.

While cardio can burn calories, strength training is prioritized for its impact on BMR and body composition.

Combining strength training with cardio can maximize the benefits on metabolism and fat loss.

The video emphasizes that metabolism is not something that can be 'fixed' with a pill but is a result of lifestyle and body habits.

Encourages viewers to consider the practical steps outlined for genuinely improving metabolism through lifestyle and diet.

Transcripts

in today's video I'm going to go over

four ways to increase your metabolism

the first place I think we need to start

is just by going over exactly what your

metabolism is I think there are a lot of

misconceptions or false definitions out

there where most people think your

metabolism is simply your BMR or your

base metabolic rate so people say oh I

have a low metabolism or I have a slow

metabolism they think it's just your BMR

or what calories you burn out rest but

really your entire metabolism is made up

of four different parts we have your BMR

or your base metabolic rate which is yes

the majority of your metabolism about

70% but that is just the calories you

burn at rest so that's simply just if

you sat on a couch all day how many

calories you would you burn for your

body to function for you to breathe for

you to carry the mass that you currently

have right next up we have is neat which

is going to be about 15% so the second

biggest portion of your entire

metabolism and that is your nonexercise

activity thermogenesis or calories you

burn outside of any direct workout or

train sessions that's going to be things

like typing a computer that's going to

be things like uh walking to your car

before work that's going to be things

like gesturing using hand motions

tapping your foot at your desk anything

that isn't a deliberate or even talking

anything that is not a deliberate cardio

session or workout next we have our TEF

and E A I think these are both this

depends I mean once again all these

percentages do vary from person to

person but these are probably around

split evenly for the last 15% of

metabolism I said around 7% each your

TEF or your thermal effect of food is

your body actually burning calories to

digest the food that you intake so yes

when you eat food you actually burn

calories obviously not nearly as many

calories as you're consuming but you do

burn calories when you consume food and

lastly we have eat or our fourth

component of our entire metabolism and

that is the exercise activity

thermogenesis and those are the calories

you actually burn from a direct workout

whether it be an f45 class going for a

run weight train sessions in the gym a

CrossFit class Pilates whatever it is

it's a direct calorie burn from a

specific time dedicated to a workout and

that is your metabolism so once again a

lot of people get confused and think

it's just their BMR but when you talk

about metabolism it's all of these

things and just a quick FYI no one has a

truly broken metabolism people get

thrown that I think all the time like oh

I'm going to fix your metabolism I'm

going to prime your metabolism I'm going

to um heal your metabolism you don't

have a broken metabolism you have a

broken body and broken habits you don't

have a broken metabolism all you have to

do go look up the Minnesota starvation

experiment I'll throw up a couple photos

here but basically they purposely

actually put people in Starvation mode

where once again you would expect a

broken metabolism to occur at very low

calorie marks for a long period of time

and not a single one didn't lose weight

and didn't become skin and bones and

also sadly the Holocaust is an example

none of those people had a quote unquote

broken metabolism after being fed

extremely low amounts of food and

working all day long it just simply they

became Skin and Bones so you don't have

a broken metabolism you have a broken

body a broken lifestyle or broken habits

and that's what we're going to get into

about how to increase your metabolism

and not fix it but boost your overall

metabolism through four different

sections the first way we can boost or

increase our metabolism and specifically

our BMR is going to build more muscle

this is absolutely key and pretty much

the only way to increase our BMR now

everyone has a different BMR set point

but as you build more muscle your BMR

will increase and you will burn more

calories at rest you will also burn more

calories if you have some more fat on

your body because you just naturally

takes calories to sustain a heavier body

but building more muscle will give you

that aesthetic physique as well as

increase your overall metabolism

hopefully without adding any unnecessary

fat and having that extra adapost tissue

that no one really wants on their body

so best way to increase your metabolism

or specifically your BMR portion of your

entire metabolism is to get in the gym

lift heavy and build more muscle and the

second way to increase your metabolism

specifically the neat portion or your

non-exercise activity thermogenesis is

going to be to change up your lifestyle

get more steps in and get a dog yeah I I

said get a dog it'll help you burn more

calories and the reason why is all these

things add up to increasing our movement

throughout the day right if we change

our lifestyle style if we're someone who

simply sits at a desk all day working at

9: to 5 if we happen to come home and

also sit on the couch when we get home

we're not really getting much movement

it we start to change our lifestyle

maybe have afterwork activities say

volleyball golf just getting outside

moving our body that's naturally going

to have you burn more calories we're

changing our lifestyle right we're going

from sitting all day long to sitting for

work maybe even get a standing desk or a

walking pad and increase your steps and

then outside of work we're getting

outside we're being active like I

mentioned pickleball playing golf

anything that will get you outside even

gardening right doing things around the

house is going to get you moving so

change your lifestyle and it'll increase

your overall metabolism obviously steps

go along with that so parking further

away at the grocery store right you can

park right next to the door or you can

park at the end of the lot by parking

further away you're going to get some

extra steps in by also once again going

for daily walks getting out in the sun

you're going to get some more steps in

now yes those might be like dedicated

train sessions but like cuz you dedicate

time to go for a walk but you also have

to dedicate time to anything right if

you want it to get done you have to set

aside time for it but it's not like an

actual workout session you know what I

mean so definitely getting more steps in

and then kind of leading into that is

having a dog it is probably one of the

greatest things it's a probably a

natural alarm clock in the morning it's

going to wake you up you're going to

have to take it outside to get some

steps in my dog right here Maisie is

laying on the ground I'm going to take

her on a WK later uh because I want her

to get outside I want to get outside

it's going to get me more steps so a

little bit of a cheat code so I think

it's kind of a fun one if I ever have a

client that gets like a new dog or they

have dogs I'm like oh perfect your step

Count's already going to be up you're

taking your dog on a wlk three or four

times a day that's fantastic because

they have to use the restroom you got to

get outside even when it's raining

you're probably going to get a few more

steps in if you have a dog so highly

recommend getting a dog it'll increase

your neat it'll increase your metabolism

and it'll just increase your overall joy

and happiness in life which no one can

get enough of right so get a dog if you

don't have one and then if you do have

one love it treat it right and it'll

help you increase your metabolism as

well the Third third way to increase

your overall metabolism specifically

your TEF or the thermal effect of food

is more protein eating more protein

actually causes your body to burn more

calories cuz protein takes more calories

to digest so along with the protein

being the building blocks for muscles

having more satiation per calorie it

also actually burns more calories when

you consume more protein so that's why I

always say every client I've ever worked

with anyone I've ever talked to it's if

they don't have enough protein that is

one of the very first things we try to

aim for more protein more building

blocks for your muscles more satiation

and more calories burned from consuming

more protein so if you don't have a high

protein diet already here's another sign

to increase your protein intake because

it will actually also increase your

metabolism and the fourth and final

option to increase your metabolism is

going to do cardio sessions or lift more

now in my opinion we should prioritize

strength training first if we're short

on time so if you only have time for

let's say three workouts per week we you

should definitely prioritize strength

training as it's going to have a little

bit more of an impact on the building

muscle aspect of things as well as

having a better body composition as far

as once again typically when people want

to lose weight they obvious want to

improve their health but also typically

want to look a little bit better and if

all we do is cardio and lose weight we

might lose some muscle mass and we're

not going to be looking as good so if I

had to pick it would be to lift more if

you're already lifting 3 four 5 days a

week then great then we can add some

cardio sessions in that be directly

linked with trying to burn calories in

the sense of okay hey our goal is to

increase our metabolism yes I think you

should do things you enjoy whether it be

running biking swimming whatever it is

that you prefer but any dedicated cardio

sessions will increase your exercise

activity thermogenesis which is a

contributor to overall metabolism so big

thing there is I would say you still

want to prioritize lifting first as far

as a fat loss specific goal but they

both increase your metabolism we

probably don't burn as many calories

lifting but lifting has a better impact

on our overall metabolism because it

helps us increase our BMR as well as the

shape and structure of our body but

those are the four ways to increase your

metabolism or those are I guess four

ways to increase each section or part of

your metabolism you guys have any

questions definitely leave them down in

the comments below but remember you

don't have a broken metabolism if

somebody's telling you a course or a way

to fix your metabolism and it doesn't

include something like this where they

break down okay what's your body

composition what are you actually

putting into your body what are you

doing with your body on a daily basis

all that kind of stuff if it's a pill or

something like that to fix your

metabolism your metabolism is not broken

once again I refer back to the Minnesota

starvation experiment go check that out

the whole like starvation mode is not a

real thing it is simply a broken body

because you don't have enough muscle or

a broken lifestyle cuz you're eating

like crap you're not moving your body

and you're not getting to the gym but

that is how to increase your metabolism

if you guys do like videos like this

make sure to let me know drop a like and

a comment and other topics you want me

to cover let me know without further do

make sure to like comment subscribe if

you haven't already I'll see you guys

next time peace you can see

Maisy the best work partner ever

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