# How to Boost Your Metabolism & Burn Fat

Page: https://stenobird.com/podcast/perform-with-dr-andy-galpin-6754078/how-to-boost-your-metabolism-burn-fat
Text version: https://stenobird.com/podcast/perform-with-dr-andy-galpin-6754078/how-to-boost-your-metabolism-burn-fat.md
Podcast: [Perform with Dr. Andy Galpin](https://stenobird.com/podcast/perform-with-dr-andy-galpin-6754078)
Published: 2025-02-05T09:00:00+00:00
Episode link: https://performpodcast.com/how-to-boost-your-metabolism-burn-fat
Audio file: https://traffic.megaphone.fm/SCIM3046868535.mp3?updated=1738734743
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JSON: https://stenobird.com/v1/public/podcasts/perform-with-dr-andy-galpin-6754078/episodes/how-to-boost-your-metabolism-burn-fat
Duration seconds: 8018

## Resource

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 M…

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## Transcript

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