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