In this episode, Benji and Chris discuss why your metabolism is “broken”, the basics of how your metabolism works, and what you can do to fix it.
- What is broken metabolism and how people destroy their own metabolism with certain dieting and exercise decisions (1:15)
- Understanding the 4 components of the metabolism or total daily energy expenditure (TDEE) (3:16)
- Benji and Chris share how they increased the amount of calories it took to maintain their bodyweight by THOUSANDS of calories (4:50)
- Getting to the point where you can’t gain weight if you are purposely trying to. (6:45)
- Adaptive thermogenesis - your metabolism adapts to eating very little calories, but it also adapts to eating many calories too(8:07)
- Understanding BMR or Basal Metabolic Rate. How to burn more calories at rest when you are literally doing nothing (8:55)
- People who lift weights are leaner then the people who are on the cardio machines all day (11:02)
- Why you shouldn’t do cardio for fat loss (12:25)
- Understanding NEAT or Non-Exercise Activated Thermogenesis and how you can leverage it to burn hundreds of more calories throughout the day (17:04)
- Tips to get more steps in throughout the day (18:51)
- Lifestyle tips to increase your NEAT and burn more calories (24:00)
- Understanding EAT or Exercise Activated Thermogenesis and how to exercise so that you can burn more exercise at rest (25:59)
- How commercial gym marketing impedes your results and contributes to a broken metabolism (28:45)
- Understanding TEF or Thermic Effect of Food and how to increase the amount of calories you are burning while you are eating food. (30:52)
- A step-by-step to fixing your broken metabolism. How to gradually eat more food without gaining excess fat (34:01)
- Why age isn’t a reason to not follow this strategy to boost your metabolism (38:17)
- Why you don’t need to worry about gaining excess fat (39:03)
- You don’t need to sweat for hours on end while doing cardio to build your dream physique (43:32)
Related Links:
