5 Simple Steps To A Faster Metabolism | Mind Pump 2372

00:00 Defining what metabolism means?
01:38 The complexity of our metabolism.
04:45 Survive and thrive.
07:44 Why a fast metabolism is an advantage in a modern society.
5 Steps to a Faster Metabolism
13:27 #1 - Strength train.
19:29 #2 - Eat more protein and food.
25:00 #3 - Get good sleep.
27:07 #4 - Balance hormones.
31:54 #5 - Walk after meals.
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[@graceohanesian106]

I went from eating 500-1000 calories a day all the way up to 3000+ with the help you guys. Thank u for all the advice and guidance over the years

[@kyrar8657]

Please explain how omg!

[@aarnilapsi9336]

​@kyrar8657 How tall is the original commenter and how tall are you? I'm 5'4 and my normal maintenance is 2300-2600 calories with gym 6 times a week and 2-4 hours of walking.

[@brennand933]

holy cow 500 cals a day?! I bet that was miserable

[@kyrar8657]

@@aarnilapsi9336 not sure about original commenter but I am 5 ft tall and maintaining (a very low weight) on 1700ish (macros spit out 2kcal, but I eat a very high fiber diet so a lot of the carbs are fiber predominant) walking 25k+ steps a day and lately, about 3 or 4 subpar lifting days a week.

[@aarnilapsi9336]

@@kyrar8657 Ok, sounds like you can get up to 2200 with additional muscle.

[@juliewheaton641]

Twenty-six minutes in...uh-oh, I better go to sleep and finish this in the morning! No more late night KZbin!

[@emmanuelmendoza8453]

Step 1 strength train Step 2 up your protein intake Step 3 get a good night sleep Step 4 balance hormones Step 5 walk after a walk

[@jenc6965]

Having done shift work for 25+ years, the struggle to get good and sufficient sleep is VERY real. I wish I could have a consistent sleep schedule not one that changes every 2 weeks. Everything I've learned and implemented from this show has benefited me greatly. I just can't get enough sleep consistently and I know it's holding me back!!!

[@aimeehilbrands9466]

I went from 1200 calories a day up to 2350!! My struggle was binge eating and over exercising. Love the education on MP and I also had the support and guidance from a coach!!

[@markcafebrown2883]

This is best podcast not just in the fitness space but over all. You 4 click so well together

[@leannebahuaudbradley569]

What an important discussion! I spent my 20s with fasted cardio, and circuit training all focused on the calorie burn. After discovering MindPump I trusted the process, switched gears to heavy lifting, with walking for cardio. Diet and training aren’t enough for me to lean out though. I notice that sleep is the missing link for me. When I am sleeping well the weight melts off.

[@dez6278]

I'm insulin resistant and I lose 2x as much weight when I'm sleeping good. I've found phosphatidylserine helps me sleep so much better. I didn't know it lowers your cortisol, had taken it for another reason. We make it naturally but I guess I was short on it.

[@isaaccooper4083]

Been listening for several months now, have watched so many of your old videos that I’ve finally made it to the new ones! Happy to be here and comment for my chance to win the giveaway :)

[@CaptainAustralia64]

Glad I found you guys, I have been binge watching and learnt so much. Turning 60 in a couple of weeks and the last 6 months has been a game changer following your advice

[@raemariesauerhoefer5211]

As someone that has struggled with losing weight and not eating enough for the day, I appreciate your videos. They have really changed the way I think of food and exercising.

[@mihapirnar8915]

Eat, sleep, tran, repeat! I love those single topic episodes. You guys rock!.

[@amandauelmen3467]

What is simple doesn't always equate to easy...that is where discipline comes in. We have been blessed with these physical bodies, it is our duty to take care of them. Period. Do the hard shit now. Mind Pump, you consistently deliver the content that we need to hear!❤

[@nashvillianfoodie3066]

Love everything yall talk about! Im 1 month into maps strong while eating 2,500 calories and man am I seeing results. Im only working out 2 days a week while also doing cardio 2 days a week running 2 miles around my house per cardio day, so all in all im getting in 4 days of exercise. My work schedule is all over the place so it’s what I can do realistically right now. Ive gone from a 36 to a 34 and ive cut down so much stubborn belly fat while still maintaining muscle! Once I get down to 215 “im 223 right now, I started the program at 230 a month ago” im going to switch to 3 days a week lifting and 1 day of cardio. Thank yall for helping me have a strategy when I go into the gym! It really makes a difference! Laying down the foundation! Happy Fourth!

[@kanoabuilt]

Aloha Mind Pump, Thanks for making us better physically and mentally everyday!!!

[@JohnnyHinojosa007]

Thanks guys. Love y’all

[@ktj9110]

Love everything you guys put out. Keep giving the people the info they need you guys are the real mvps!

[@benharding7376]

You guys are my favorite part of my relaxing time in the evening. Keep putting out that good content

[@wild_child]

Love you guys, really easy to implement piece of advice you're giving here 💪🏻

[@katiemoynahan7340]

You guys are my absolute favorite group of men to watch and listen to about the fitness space. Thank you for all the information and guidance. ❤

[@Rewilding.Daniella]

I love your show! Following and liking! ❤

[@harshitboss]

The best and honest source of Health and Fitness information on Earth

[@Dogboon-]

Actually the best was/ is broadcast from somewhere in the Alpha Centauri system around 4.2 million years ago, and you can still catch the final Season if you tune in.

[@Aimee-iv2zr]

Seriously one of the best podcasts out there. Adam, I liked your house analogies, too!

[@IntegraDIY]

I slowed my metabolism down so bad 😥 the thing that was the worse was being in a calorie deficit for almost a year. my body see’s 1500 calories as maintenance calories

[@TheSTGChannel]

That’s amazing.

[@alexishawthorne]

Great timing! I was just thinking of figuring out how to improve my metabolic flexibility. Happy fourth, guys! 🎆

[@miltonowen6118]

Excellent description in layman terms!! Super easy to grasp and accurate information! You guys are really a gift and very appreciated !!

[@KyleBattisNH]

Great episode guys.i had definitely damaged my metabolism from past dieting with lack of full understanding what i was doing. Now im excited and looking forward to going into a calorie surplus!

[@josephregel1]

Thanks for all the advice. Great show guys.

[@btrendi]

You help and advice helps me start me day right! ❤

[@bonniephillips5933]

Thanks for continually drilling this info out. Intellectually I understand everything, but my brain keeps going back to what I was taught growing up...eat less, workout harder & more often. It's so hard to get out of that loop. Thanks guys! Stay strong! 💪

[@Fitlocdlatina]

Very informative per usual!!

[@sonyaferguson9105]

Learning so much important information from your podcasts.

[@Faceitwithdee]

Started my first Maps program this week trusting the process and staying consistent- the podcast definitely helps me maintain focus and stay motivated

[@meisterlukey]

Legends thanks so much for all you do for genuine fitness people who want to learn and mature.

[@tatianagiourina8133]

My absolutely favorite podcast that I can listen to 24/7!!! Thank you for your effort!!! ❤ I just have a question, if anybody can recommend me, is there a video on the topic of the "appropriate strength training"???

[@danbailey3457]

Another fantastic pod!

[@rossfarmer2472]

Metabolism is crazy. What a work in progress! Great show thanks!

[@julieryan4812]

I needed this as a reminder to track my protein. I feel I have the strength training on track due to following your programs. You were definitely talking about me regarding tracking protein religiously, I definitely under consume some days. I try to have a high protein breakfast but struggle midday as I am so full from breakfast. I do ensure my evening meal is protein loaded. My other struggle is to get enough calories. I have now started to walk after my evening meal.

[@user-dc9zx8nq8e]

This one I'm defo sharing, I have so many friends who would benefit from this info.. Thanks guys 👍

[@annaalm18]

Every time I listen to these guys I lern something. Just got Maps bands and am excited to get started🎉

[@khanky2]

Thank you! Good information!

[@joehanrahan1870]

Thanks Guys. Thoroughly well explained. Currently going through the exploration of finding my base…then the reduction of kcal so as to not go into ‘preservation’ mode which feels like my body does easily. Totally clarified the situation for me.

[@dominicklanzo12]

Love the show!!!

[@tracycowan1336]

You guys are the best!!! I'm on phase 2 of Anabolic. Feeling stronger but haven't noticed any gains yet. Guess that comes with time of I stick with it

[@methuselah9365]

I'm so glad I've had these guys introduced to me wish I had this at 16 but I'm in my early 20s and their advice has helped so much, appreciate the work guys💪

[@pinnick]

Love the podcast!

[@dozer7752]

Thank you !

[@YUDONO22]

Great topics!

[@armandor4256]

Straight to the point guys! Another metabolism update video and the points stay the same 👍🏼 I did miss the conspiracy theories or how being a parent is fun on this episode 😂

[@ashleylutter8210]

I just started weight training! Hoping to build my metabolism 🤞🏾 Love the podcast

[@IdeaCollector]

Good content, gents. I appreciate your insight. Fingers crossed on the MAPS Aesthetic.

[@dez6278]

I'm insulin resistant and I lose 2x as much weight when I'm sleeping good. I've found phosphatidylserine helps me sleep so much better. I didn't know it lowers your cortisol, had taken it for another reason. We make it naturally but I guess I was short on it.

[@FitnesswithTara]

Great video!

[@drip369]

You three are invaluable

[@mirandaharo6242]

I was just looking for mind pump videos on this topic! 🎉

[@leandinienaber]

So glad I stumbled on this specific episode this morning. Thank you for the fabulous information with your podcasts.. So let's see what maps Aesthetic can do with this 46 year old metabolism 11:37 that's at a standstill

[@ankursharma574]

Top content

[@michaelschiller9570]

Happy and safe 4th for everyone... 🎉

[@dallasfenstermaker2462]

I need to start keeping track of my calories. I can guarantee that I am way lower than I think. And my protein as well. Thank you for doing this it has improved me immensely.

[@cesarolivero6137]

El balance hormonal en mi caso es increíble. Por favor tengan en cuenta este gran consejo

[@Fabulously_fit]

I’ve gotta get these hormones balanced - I’m certain that’s the missing key. Finishing up week 3, Phase 2 of Muscle Mommy and feeling stronger, would love to look a leaner

[@saf1999]

Yeah I have to get back on it!! Just 25 pounds more to go. Inshallah

[@SpencerTheMenacer]

Good/consistent sleep along with adequate nutrients/vitamins has been known to completely kill people’s cravings for strange foods, in my opinion it’s literally the OG Ozempic but better since you’re actually forced to change your lifestyle

[@rob644]

lost 26lbs of mostly fat with maps anabolic. would love to get aesthetic to try and further my progress. Thank you so much!

[@StevefromCincinnati]

Let's go let's go!

[@drip369]

Of course you can march in place for 10 minutes or use one of those table bikes on the floor for 10 minutes but you aren't going to get the same effect as going for a 10-minute walk after a meal. I've been doing that very thing for soon to be 3 years and my goodness are there so many benefits. Of course you get the improved digestion because you have your core muscles contracting and relaxing around the stomach, allowing the food in your stomach to get a little softer, also, since you are moving your entire body you are sending so many signals to every area your body can pump blood to to send signals back of where these nutrients need to go. Of course you get the reduced bloating, which reduces fatigue, it also reduces inflammation, it resets your stomach hormones so that you aren't craving a little bit later, per se you don't start your day with carbohydrates, you are also getting that insulin resetting affect while at the same time getting more nitric oxide into the body if you can spend the 10 minutes breathing through your nose, deeply in a rhythm. Of course if you do this barefoot or Minimalist Shoes, you will get more brain activity which will also burn more calories (and fat)

[@Reppintimefitness]

🔥 metabolism 🔥

[@brandonyoung4910]

Was maintaining on 3800 a day and went up to 5000 a day without gaining weight. Crazy how adaptive we are

[@dclaw294]

Does a fast cellular metabolism have an impact in the biological aging process of the cell?

[@MrCox2121]

Ruptured my Achilles last year and was no weight bearing for 3.5 months. Lost a ton of muscle.

[@jadebates9990]

How much deep sleep is considered good amount when aiming for a good night sleep?

[@nathanielsotelo5928]

🦅🇺🇸HAPPY 4TH OF JULY!!! RAH🇺🇸🦅

[@trent3788]

How much cardio do you guys do daily?

[@mildlyhot1]

When bulking for more than I should to gain strength or muscle mass I swear I feel much different than on a maintenance or cut. Too much intake for a long period of time is not healthy and I can feel it

[@360FreshHypnosis]

Let's talk about the fact the doctors are very reluctant to test woman's hormones. You basically have to beg. Then the "normal range" is not necessarily normal for that individual. I'm glad to hear you have a resource for testing!

[@brianaj2320]

Curious of your opinions on petite people and if we actually need to eat/train differently compared to an average person? I keep seeing it more and more and being 5'3" it makes me wonder if I should actually listen to those talking about petite dieting and training.

[@michaelmouser8256]

How can you hit your protein intake if you are doing intermittent fasting? Only eating two meals a day between 11:30-6.

[@IntegraDIY]

6oz of baked chicken breast is 39g of protein at only 180 calories. What’s your TARGET weight? There’s also a lot of other high protein foods that will help reach your goal or almost reach it

[@juliewheaton641]

I have been weight lifting for a little over a year and finally in the last month have started to lose weight. I am eating about 1,300-1,500 most days and getting at least 100 grams of protein. I have about 70 pounds to lose and am at the minimum amount of calories I can eat and still feel okay about it. When you cut too low, it just makes life miserable!

[@rubenmatossoto6801]

Seems Too low protein considering you have 70 pounds to go. Unless your target appropriate weight is not between 100-110 pounds, 100g of protein may seem too low. Avoid losing muscle mass

[@juliewheaton641]

@rubenmatossoto6801 Yes, my goal is 145 grams, but I find it hard to hit that consistently. I am happy when I get 100. It is so hard to find that balance of keeping calories low to lose weight and keeping protein high.

[@rubenmatossoto6801]

@@juliewheaton641 you can reach your protein target with one protein shake per day in addition to your normal food intake.

[@laurenceb3515]

Hi guys, how do I know if I eat enough ?I'm currently eating 1600 calories a day not restricting, i'm a woman 5'1 with 20 pounds to lose, should I cut first or try to increase calories (like a reverse diet) ? I'm not restricting and have a hard time eating more!

[@kellyfennessey404]

I want to be able to eat more…. Ugh, my “maintenance “ is 1,900

[@TheTruthfulDozen48]

Hi! Im new here.

[@MarwaRakha]

I would love to win 😅🎉❤

[@2ndstreetmarvel]

💪🏿💪🏿

[@laylacristina822]

I dont agree that most negative effects of bad foods will disappear. At a cellular level they are detrimental and can cause oxidation and early cell death not to mention the nutrients and minerals lacking. Longer and more indepth studies would have to take place in order to verify this

[@SIMBOLMUSIC-vw5oz]

What’s the code for half off? Thanks

[@drip369]

11:26

[@soniczforever5470]

I am gaining one kilo a week with 7 hour exercise consisting of 6 hours walk basketball and swimming since my doctor cut my eltroxin as i was a bit underweight. Im now afraid of getting a spare tyre and very upset. Im no longer taking the eltroxin and have cut intake to 450. May also cut to 400. I do faint on and off. Mild epilepsy suspected cause. I know doctor should not have cut my meds as a kilo a week with that level of intake is ridiculous. I just dont bother anymore. I feared she hoped shed make it eeally slow so id gain weight fast. Thats bad for bone mass. I got osteoporosis from that. Its muscle gain i want. Prior to that id gained 4kg of lean muscle and looked slimmer so i didnt care. This is fat and not healthy. I gained 20lb of solid fat last time this happened and got osteoporosis as it lowered my bone density and i will not walk around with a spare tyre. Ive a six pack and im keeping it.

[@jamiepatton9334]

46 year old women. Lifting 5 days a week for 1 year, lifting heavy for me at least, and have put on so much weight. Tons of muscle, of course, but too much fluff on top of those muscles....idk what to do because I'm starving. I've been keto for 5 years, and I did carnivore for a year... but lifting is putting on the fat... how do I lean down..without tracking 😅

[@ordinaryhuman5645]

Easy Strength for Fat Loss is a good approach IMO. The amount of lifting is pretty reasonable for a deficit. If you really want to burn the calories, add a weighted backpack to some of the walks 2x or 3x each week

[@JohnnyHinojosa007]

For me I think it would balance out if I worked out like I want to. I’ve become lazy at 42

[@WatchingPlanesnbirds]

That guy did 381 days under dr supervision. He had supplements too. He did not eat and lost the weight

[@Amir_Nassir]

I was imprisoned here during Hurricane Katrina. i ate nothing but bacon, eggs, steak, shrimp, corn, cheese, butter, hambugarm, chckien, cheese, butter, corn, hotdog

[@Dogboon-]

The misconception is that metabolism is the process of burning fat.

[@koma7778]

Sal looking so puffy

[@Szilvia_Szilvia]

Taking thorough history and correcting for daily factors like nutrition, light exposure, stress management & activity level should come first. There's no need to run to ph@rma right away (unless you have sponsors, right?....). Own physiology first, before introducing any meds that are actually unnecessary and have the potential to mess up the person down the line.

[@rckarrh]

Adam, stop advertising for Rolex. Go buy yourself an Orient if you're going to wear a Rolex. They're both mass produced models.

[@marceldhaini3363]

Hey sal your head looks like an egg shape with moustache 🥚

[@gambonelaw]

Why are you all so anti real cardio despite constantly saying that you're not anti cardio (not "bodybuilder" cardio (aka walking 3.5 mph or walking your dog). Do you really think 4-5 days of 40-50 minutes of moderate intensity is going to burn up all of your muscle or somehow make things worse? Come on, you aren’t going to lose muscle. Cardio is hard and we need to stop looking for ways we don’t need it and thinking weights will do everything. There is nothing sadder than seeing a person who looks good but can’t make it up a few flights of steps or some hills without gasping for air. Who wants to look like Tarzan and play like Jane? Its like same crowd who talks about the "benefit" of cheat meals/day (aka refeeds) There are no physical benefits! If you want the cake, fast food or ice cream, eat it, but don't try to say it is somehow going to help you meet fitness goals, make you look better or cause your body to burn fat!

[@MindPumpShow]

Listen to episode 2375 this Sunday. It's a single topic that will be all about cardio for health, performance, weight loss, etc.