1.<\/span>Your basal metabolic rate (BMR),<\/strong>\u00a0which refers to the energy required for your body to maintain basic function. This includes breathing, digesting food, pumping blood throughout the body, maintaining strong hair and nails, the generation of energy, etc.<\/p>\n This accounts for 65% to 70% of your total daily expenditure \u2014 making it the largest contribution to the energy expenditure equation. Increasing your metabolic rate is one of the best ways to make weight loss and maintenance more sustainable in the long run. You can increase your BMR and this is advantageous for weight loss!<\/p>\n 2.<\/span>Nonexercise activity thermogenesis \u2014<\/strong>\u00a0NEAT (body movements outside of planned exercise, like fidgeting, doing laundry, etc.). Calories burned from NEAT will vary A LOT. More active individuals (higher daily step counts) will burn more calories due to higher levels of NEAT. Dr. Levine has shown that NEAT can vary by up to 2,000 calories per day between two individuals of the same size!<\/p>\n 3.<\/span>Exercise,<\/strong>\u00a0the energy your body uses for planned physical activity, whether that is strength training, playing sports or a cardio session. You actually don’t burn many calories during a strength training session \u2014 and the goal isn’t to burn calories. The goal is to elicit a muscular adaptation to then increase the amount of lean mass (muscle) you have, and thus increase your metabolism.<\/p>\n 4.<\/span>Thermic effect of food (TEF) \u2014<\/strong>\u00a0The amount of calories your body uses to digest the food you consume.<\/p>\n<\/div>\n There\u2019s been a lot of debate about the \u201ccalories in vs. calories out\u201d model for weight loss, and for good reason. Dr. Fatima Cody Stanford, an obesity specialist and professor at Harvard Medical School, shared this powerful critique:<\/p>\n \u201cThis idea of \u2018a calorie in and a calorie out\u2019 when it comes to weight loss is not only antiquated, it\u2019s just wrong,\u201d says Dr. Fatima Cody Stanford, an obesity specialist and assistant professor of medicine and pediatrics at Harvard Medical School.<\/p>\n \u201cThe truth is that even careful calorie calculations don\u2019t always yield uniform results. How your body burns calories depends on a number of factors, including the type of food you eat, your body\u2019s metabolism, and even the type of organisms living in your gut. You can eat the exact same number of calories as someone else, yet have very different outcomes when it comes to your weight.\u201d<\/p>\n She\u2019s absolutely right \u2014 there\u2019s nuance here! Factors like your metabolism, hormones, and even gut health all play a major role in how your body uses energy. The types of foods you eat can even influence how many calories your body burns.<\/p>\n But here\u2019s the key takeaway: While energy balance isn\u2019t as simple as \u201cjust eat less, move more,\u201d it still does apply. Extra energy (calories) that your body doesn\u2019t need doesn\u2019t just disappear \u2014 it\u2019s stored as fat. This is why understanding your metabolism is so important.<\/p>\n If your metabolism isn\u2019t functioning optimally \u2014 due to poor habits, chronic dieting, or hormonal imbalances \u2014 your calorie-burning capacity will be significantly lower. And that means weight loss becomes much harder, even if you\u2019re eating \u201chealthy\u201d foods.<\/p>\n So, what\u2019s the solution? You have to meet your metabolism where it\u2019s currently at. Instead of slashing calories or overtraining, focus on gradually improving your metabolic health over time. This patient, intentional approach helps your body adapt and become more efficient at burning energy, setting you up for sustainable success.<\/p>\n Food doesn\u2019t just \u201cpoof\u201d into thin air \u2014 it\u2019s either used as energy, stored for later, or helps rebuild and repair your body. The key is to optimize how your body processes that energy, so you can feel great and achieve your goals without constant frustration.<\/p>\n Save This Article for Later – Get the PDF Now Meet Anna. She’s maintaining her weight at 1,600 calories daily. To lose weight, she’d need to drop to ~1,200 calories \u2014 that’s less than what most children need! It’s like trying to run a marathon on an empty stomach.<\/p>\n Not only is it unsustainable, but it’s also setting yourself up for a cycle of restriction, binge eating, and frustration. Sound familiar? Now, let’s flip the script.<\/p>\n Instead of jumping straight into restriction, Anna decides to invest 3 to 6 months in boosting her metabolism. Through strategic changes in her lifestyle and nutrition (more on these amazing tricks coming up!), she gradually increases her maintenance calories to 2,300 per day. That’s right \u2014 she’s now maintaining her weight while eating 700 more calories daily!<\/p>\n Your maintenance calorie intake is not a set number, it is a range of calories. Below the bottom end of that range, you lose weight, above the top end of that range, you gain weight. But again, the cool thing is that you can shift that range up by improving your metabolism!<\/p>\n Here’s where it gets exciting: When Anna decides to start her fat loss journey from this higher maintenance calorie intake, she can eat at a much more reasonable calorie level. No more surviving on lettuce leaves and coffee! She can enjoy satisfying meals while still making progress toward her goals.<\/p>\n Think of it like upgrading your body’s engine. By improving how your metabolism and thyroid system function, you’re essentially turning your body into a more efficient calorie-burning machine. The result? When you do decide to lose fat, you can do it while eating more food, feeling more energized, and actually enjoying the process.<\/p>\n Remember: Your body is incredibly adaptable, but it needs time and patience. The journey from Point A to Point B isn’t a sprint \u2014 it’s a strategic process that sets you up for lasting success. Ready to learn how to make this transformation happen? Let’s dive into the exact steps you need to take.<\/p>\n Boosting Your Metabolism \u2014 Your Step-by-Step Guide What I’m about to share with you is a proven roadmap that has worked not just for me, but for countless others in our course, Rooted in Resilience.<\/p>\n Here’s the key: Think of these steps as building blocks. Just like you wouldn’t put the roof on a house before laying the foundation, each step builds upon the last. Master one before moving to the next \u2014 this isn’t a race, it’s about creating lasting change. Let me walk you through these five game-changing steps:<\/p>\n \u2022Step 1: Break free from the quick-fix trap \u2014 Let’s talk about something we’ve all been tempted by \u2014 those alluring quick-fix diets that promise dramatic results overnight. You know the ones: “Cut all carbs and watch the pounds melt away!” But here’s what those flashy promises don’t tell you.<\/p>\n Sure, eliminating carbs might show you a lower number on the scale initially. But here’s the reality check: what you’re mostly losing is water weight from dropping stored glycogen, and sometimes even precious muscle mass (definitely not what we’re aiming for!). It’s like cleaning your house by shoving everything into a closet \u2014 it looks good temporarily, but you haven’t solved the real problem.<\/p>\n I’ve seen this pattern hundreds of times in our course. The story usually goes something like this: “I tried keto and lost weight quickly … but then I gained it all back, plus some extra pounds.” These aren’t isolated cases.<\/p>\n When you restrict entire food groups, you’re not just affecting your weight \u2014 you’re disrupting your hormones, slowing down your metabolism, and worst of all, setting yourself up for an exhausting cycle of restriction and binging.<\/p>\n Here’s a truth that might surprise you: Cutting carbs isn’t some magical key to fat loss. Yes, some people lose weight on low-carb diets, but that’s simply because they’re eating fewer calories overall \u2014 not because carbs are the enemy.<\/p>\n Your body is perfectly capable of burning fat while enjoying carbohydrates. In fact, a balanced approach that includes all macronutrients often leads to better, more sustainable results.<\/p>\n Remember this: Your body is smarter than any trending diet. Instead of looking for the next quick fix, let’s focus on what really works \u2014 building a stronger metabolism and creating healthy, sustainable habits that stick around long after the latest fad diet has faded away.<\/p>\n \u2022Step 2: Know your numbers \u2014 they tell your story \u2014 You’ve heard the saying “what gets measured, gets managed,” right? Well, when it comes to improving your metabolism, this couldn’t be more true. Think of it like trying to follow a map without knowing your starting point \u2014 pretty tricky, right?<\/p>\n This is why your first crucial step is simple but powerful: Start tracking your weight and food intake. Consider this your metabolic GPS \u2014 it tells you exactly where you’re starting from and helps guide your journey forward. Why is this so important? Because without knowing your baseline:<\/p>\n \u25e6You can’t accurately gauge your maintenance calorie needs<\/p>\n \u25e6You won’t know if you’re making real progress or just seeing normal fluctuations<\/p>\n \u25e6You might be eating far less (or more) than you think<\/p>\n \u25e6You’ll miss important patterns in how your body responds to different foods and portions<\/p>\n The easiest way to get started? Download an app like Cronometer and begin logging your meals. Don’t worry about changing anything just yet \u2014 simply observe and record. Weigh yourself consistently (ideally first thing in the morning) and track these numbers too.<\/p>\n Remember: This isn’t about judgment or restriction \u2014 it’s about gathering information. Think of yourself as a scientist collecting data about your own body. This baseline data will become your roadmap for making informed decisions about your nutrition and metabolism going forward.<\/p>\n \u2022Step 3: Become the chef of your metabolic success \u2014 Want to know one of the most powerful ways to boost your metabolism? It’s simpler than you might think: Start cooking your own meals. This isn’t just about saving money or knowing what’s in your food (though those are fantastic bonuses!) \u2014 it’s about giving your body the precise fuel it needs to fire on all cylinders.<\/p>\n Think of your metabolism like a high-performance engine. Sure, it might run on regular gasoline, but it performs best with premium fuel. When you cook your own meals, you’re in control of that fuel quality.<\/p>\n Restaurant meals and processed foods often come with a hidden metabolic cost: they’re typically loaded with both carbs and fats (think french fries \u2014 high carb and deep fried), rich in inflammatory PUFAs (processed vegetable oils), and surprisingly low in the micronutrients your body craves.<\/p>\n But here’s the good news: You don’t need to become a gourmet chef or never eat out again. Even cooking most of your meals at home (while still enjoying the occasional restaurant meal) can make a huge difference. Why? Because you’re:<\/p>\n \u25e6Avoiding those sneaky preservatives, gums, and fillers that can wreak havoc on your gut health<\/p>\n \u25e6Controlling your ingredients to support energy production<\/p>\n \u25e6Choosing foods that help balance your hormones<\/p>\n \u25e6Building a foundation for a stronger metabolism<\/p>\n Remember, every meal you cook is an investment in your metabolic health. Start simple, focus on whole foods, and watch how your body responds when you fuel it with care. Your metabolism will thank you!<\/p>\n \u2022Step 4: Develop a well-rounded exercise and movement routine \u2014 Here\u2019s the thing: you don\u2019t need to go overboard with exercise to improve your metabolism, but staying active is essential. Humans are built to move! Regular activity isn\u2019t just about burning calories \u2014 it supports a healthy metabolic response, helping your body function at its best.<\/p>\n Science backs this up. Studies show that people who move consistently throughout the day \u2014 not just during a quick workout \u2014 maintain better body composition and higher metabolic rates than those who are more sedentary.<\/p>\n In fact, sitting all day after a workout can cancel out some of the health benefits of that workout. Yup, even if you crushed it in the gym, being sedentary the rest of the day means your body isn\u2019t reaping the full rewards, like improved fuel utilization. So, what\u2019s the sweet spot?<\/p>\n \u25e6Strength train 2 to 3 times per week \u2014 Why? Muscle is the most metabolically active tissue in your body. Building and maintaining muscle helps boost your metabolism long-term.<\/p>\n \u25e6Aim for 8,000 to 12,000 steps per day \u2014 Think light walks, active breaks, or just incorporating more movement into your daily routine.<\/p>\n The goal is to blend intentional workouts with regular movement throughout the day. This balanced approach maximizes the benefits of exercise, promotes fat loss, and supports overall health \u2014 without the burnout of overtraining. Let\u2019s keep it simple: Move more. Lift weights. Feel amazing. You\u2019ve got this!<\/p>\n \u2022Step 5: Gradually increase your calorie intake \u2014 Now that you\u2019ve spent a few weeks learning how to track and understand your calorie intake, it\u2019s time to take the next step \u2014 slowly increasing your calories. Why? Gradual increases help your body adapt, improving your metabolism without unwanted weight gain. Here\u2019s how to do it:<\/p>\n \u25e6Split your calories into 3 balanced meals per day (breakfast, lunch, and dinner), plus a snack if needed.<\/p>\n \u25e6Start small \u2014 Increase your daily calories by just 10 to 30 calories per week. For example, if you\u2019re starting at 1,800 calories in week one, aim for 1,820 to 1,830 in week two, and so on.<\/p>\n \u25e6Track bodyweight trends \u2014 Weigh yourself 3 to 7 times per week and compare weekly averages. The goal is to increase calories while keeping your weight stable. A small bump at the beginning is normal, but we don\u2019t want to see a continuous upward trend.<\/p>\n Why so slow? This gradual approach gives your body time to utilize the extra energy effectively, boosting your metabolic rate (a.k.a. improving your \u201ccalories out\u201d) without storing it as fat. Think of it as training your metabolism to work smarter, not harder. What\u2019s the payoff?<\/p>\n After just 3 months of small weekly increases, you could be eating 240 to 360 more calories per day! That\u2019s extra fuel for your body without sacrificing progress. Many people can continue to increase for several more weeks (since most people have severely downregulated their metabolisms due to years of restrictive diets!)<\/p>\n But remember: You can\u2019t increase calories indefinitely. At some point, you\u2019ll reach the upper end of your maintenance calorie range, where adding more calories leads to weight gain. If that happens, adjust slightly down and stay at that sweet spot. The longer you maintain at the upper end of your calorie window, the better your body will adapt.<\/p>\n This is about more than calories \u2014 it\u2019s about building a stronger, more efficient metabolism while giving your body the fuel it needs to thrive.<\/p>\n Summary Here\u2019s the good news: eating at maintenance can reset your metabolic baseline, restore your mental energy, and build the momentum you need to crush your future fat loss goals. And for some people, these changes alone \u2014 better habits and a stronger routine \u2014 can even lead to weight loss as their “calories out” increases, creating a natural calorie deficit.<\/p>\n But the benefits don\u2019t stop there. A maintenance phase can also repair your relationship with food. Long-term dieting often damages our hunger cues, makes it harder to trust our instincts, and turns eating into a mental battle. Imagine a life without constant food anxiety, restrictive rules, or fear of eating \u201ctoo much.\u201d<\/p>\n Instead, picture yourself eating with satisfaction and abundance, free to focus on your passions and goals. Resetting your metabolism isn\u2019t just about physical health \u2014 it\u2019s about creating the freedom to live fully, without the weight of dieting holding you back.<\/p>\n Transform Your Health \u2014 One Step at a Time It is so good that I am using the core of their program to teach the many Health Coaches that I am in the process of training for the new Mercola Health Clinics I am opening this fall. It took these women working nearly full-time on this project for a year to create it.<\/p>\n This has to be one of the absolute best values for health education I have ever seen. If you want to understand why you struggle with health problems and then have a clear program on how to reverse those challenges, then this is the course for you.<\/p>\n It is precisely the type of program I wish I would have had access to when I got out of medical school. I fumbled around for decades before I reached the conclusion they discuss in the course and share with you so you can restore your cellular energy production and recover your health.<\/p>\n Use reverse dieting to increase your calories without gaining weight and tanking your metabolism, all while improving your energy levels<\/p>\n Select and eat the right foods to heal your metabolism and improve glucose utilization<\/p>\n Balance your hormones to help reduce anxiety, weight gain and sleep disturbances<\/p>\n Heal your gut for proper immune function, mood and weight management<\/p>\n Tweak your diet and lifestyle habits to improve your mindset and mental health<\/p>\n Crush your fitness goals with ease and get your life back on track<\/p>\n Master the most essential habits for health with bonus guides, including tons of meal plans to take the stress out of meal time planning and shopping, and so much more!<\/p>\n![\"Calorie](\"https:\/\/www.tomgrimshaw.com\/tomsblog\/wp-content\/uploads\/2025\/01\/Calorie_Expenditure.jpg\")
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\nUnderstanding Your Metabolism \u2014 A Game-Changing Perspective
\nPicture this: You’re planning to drive cross-country. Would you start that journey with a car that’s barely running, or would you first make sure your engine is in top condition? When it comes to fat loss, your metabolism is that engine \u2014 and its condition makes all the difference. Let me paint you a picture with a real-world scenario:<\/p>\n
\nNow that you understand why improving your metabolism is so crucial, you’re probably wondering: “Okay, but how exactly do I do this?” Let’s break down the process of increasing your BMR (basal metabolic rate) \u2014 or in simpler terms, how to rev up your body’s natural calorie-burning engine.<\/p>\n
\nAnd that\u2019s a wrap, folks \u2014 five steps to improve your metabolism! Taking time to focus on a maintenance phase can do wonders for your body and mind. Dieting endlessly wears down your metabolism, leads to mental fatigue, and makes it harder to stick with any plan. When you\u2019re constantly bouncing in and out of dieting cycles, it\u2019s easy to lose the belief that you can actually succeed at sustainable fat loss.<\/p>\n
\nAshley and her sister Sarah have put together a truly groundbreaking step-by-step course called \u201cRooted in Resilience.\u201d They have compiled what clearly is the best application of Dr. Ray Peat\u2019s work on Bioenergetic Medicine that I have ever seen.<\/p>\n