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.