7 SCIENCE-BACKED Tips To Boost Metabolism

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VIDEOS MENTIONED:
THE SCIENCE OF METABOLISM: • The Science of Metabol...
METABOLIC DAMAGE: • METABOLIC DAMAGE...The...
REVERSE DIETING: • REVERSE DIETING...Can ...
BROWNIE PROTEIN BALLS: • Video
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HELPFUL RESOURCES:
pubmed.ncbi.nlm.nih.gov/20962...
www.ncbi.nlm.nih.gov/books/NB...
bodyrecomposition.com/muscle-...
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[@withrowwrites8331]

SMART: specific, measurable, attainable, relevant, time-based

[@abbypollock]

Thank you 🤣💛

[@GaaraSands16]

I learned it as Specific, Measurable, Achievable, Realistic, and Time Based.

[@Annie_hou]

Lol I just learned that in DBT

[@DGginGxxwaifu]

hey i learned that in entrepreneurship

[@watermelonely2248]

I learned this on my prof ed ㅠㅠ

[@mekenaharvey]

When I open KZbin and see you've posted I literally say out loud "love her, love her"

[@abbypollock]

😂💛 this made me smile

[@loraleenewton1926]

So glad I watched this, I love cardio and have been feeling like the messages I'm receiving are negative towards cardio Yay I'm going to enjoy my cardio even more now

[@Turn2paige28]

I used to follow you on Instagram YEARS ago. And it’s crazy because I was talking about you today and how you were always an inspiration for me when I workout at the gym, and here your KZbin is! So so happy to see you here!

[@katiecaputo5391]

Hey Abby! I just wanted to let you know that I LOVE your videos, you really gave me a lot of insight in many areas but especially as a first time runner! I started running in June and fell COMPLETELY in love with it! I was so happy with everything I was accomplishing and felt amazing about myself! However for a little over month I haven’t been able to run to do ITBS, shun splints and collapsing arches. I feel and felt horrible, I had to give up everything, lifting, cardio, walking, everything! It’s even harder too because all of the sudden I got and “all or nothing” mindset which I never dealt with before. Then I just started eating complete crap and having big binge days almost every day since then, maybe 7 days I didn’t eat bad or something but still. I think the hardest part of feeling horrible about yourself and feeling like she will never win. I hate the way I look and it’s starting to effect how I do certain things or if I wear certain pieces of clothing. I’ll eat good for 2 days but then the third day comes around and I don’t eat good because “I don’t want to restrict” even though I have to do that to some extent if I want to stay on track. It’s just been a very hard month ;(.

[@oreonae]

Good job breaking down what it actually takes to build muscle and the real contribution it has to metabolism. Nutrition, challenging weights, progressive overload and intensity techniques need to be on point. It is HARD work...especially for intermediate/advanced lifters. Oh and SMART goals...life changing. I use them for work, learning guitar and in the gym.

[@abbypollock]

SMART goals are game changing 🙌 simple not easy, but 100% possible if you keep showing up consistently!

[@Nikki-bs4nv]

Thank you for always putting out such great content. Even if things like moving more is something we know a reminder never hurts! 👌🏼

[@karliyoung6065]

i love how you explain each thing you say with science backed knowledge! such a breath of fresh air. also, your hair never ceases to amaze me

[@abbypollock]

THANK YOU. The curly hair has been having a moment these past few days…will likely be a nest soon but we’re grateful for what we get 🤣💛

[@xxladybug94]

Thank you for using actual scientific research to back everything up! There’s soooo much misinformation out there. You are one of the few youtubers who actually provide real and reasonable long term fitness solutions.

[@StarGuardianKassadin]

I used to be on an "only protein" diet that my coach had given me. I had to stop because I was burning away my kidneys. I literally ONLY had meat and Greek yogurt. Carbs were allowed 30g per day. Looking back on it it's absolutely crazy that I believed this was alright...

[@999sgirl]

If you don't mind me asking how did you realise your kidneys started to develop an issue?

[@Kasumi10074]

That’s not enough protein I think that’s something when you have a snack. You may need to eat real food thank having snacks with protein. I consider yogurt as a snack it’s great your eating meat. You need to be considerate what you need to include in your nutrition without dieting. Increase your fiber as it can help with losing weight it includes vegetables, eat fruits over desserts as everyone knows, limit on junk food, and eat foods and drink water for your metabolism.

[@StarGuardianKassadin]

@@Kasumi10074 what i'm trying to say is that I had about 500+ g of meat everyday if not more, both lunch and dinner, I had greek yogurt as a snack and for breakfast I had eggs. The only occasion where I had carbs was by adding 30g of potatoes to the meat at dinner. Never pasta o rice, never bread. How's that not "enough" protein?

[@StarGuardianKassadin]

@@999sgirl I went for a routine blood and urine check

[@melr1287]

@@StarGuardianKassadin Yikes! Maybe alternate with plant protein as it has a potential to improve kidney health. Eat some meat like fish, eggs and chicken as it will less likely damage your kidneys.

[@jeanshelbybooks4154]

This was really helpful! I recently added cardio back into my routine and am seeing results! This is after so many people saying not to do cardio. The best thing is: I’ve really missed it.

[@abbypollock]

And that is the key … moving in a way that works for YOU! I’m so happy you’re getting back to what you enjoy 💛

[@TiaBanana]

Drop sets are my fav to add to any routine. Specifically "Seth sets" from Seth Feroce.

[@Amy-xs6ie]

You are so knowledgeable, can’t believe I just found you! 🙌🏻🙌🏻

[@companymen42]

I purchased a rower a few months ago to get started my fitness journey. Something that has really helped is to associate exercise with something positive or enjoyable. So when I row I turn on travel videos, my favorite KZbinr or cooking/baking competition. Another thing, since I am a software engineer working from home and for my job all I do is sit in a chair, when my code is building I try to do something like planks, or dumbbells.

[@kaitlincrane_]

You are my #1 source for fitness! 😍 Love your videos!! Could you do a video where you talk about fitness clothing? I love your outfits. Sometimes I want to buy myself a new workout outfit, but there are so many brands out there!!

[@dearinsomniadontletthebedb9237]

I just found this channel and i just wanna say i really love your energy. I hope you're havig a great day/ evening, God bless💕💕

[@hairyfrankfurt]

I looovvveee habit stacking! I use it for my rehab movement (a simple hip hinge for my back after surgery). Every time I boil the kettle- I do my hinges. I know I'm boiling the kettle first thing in the morning (great time for healthy movement) and right before my bed time routine (great time for healthy movement). Nothing special about the kettle, it's just a cue, a gentle reminder and a place where I can do it. To combine the 2 habits I made sure my broomstick was in the same area as my kettle and it's just become a routine now!

[@abbypollock]

YES! I love this example. It has been game changing for me, especially when life gets busy 🙏💛

[@Peppapigussy]

I just got a DB method machine & I’m super out of shape so I can’t stay on more than a couple minutes. I’ve been trying to get on it like 5 times a day and do the few minutes I can last, I was worried there was no point so it’s nice to hear that my broken up work out is still helpful!

[@abbypollock]

Every movement counts 🙌 and the more often you move, the easier it becomes to keep moving. You got this mama!

[@cristinajordan8981]

This video was so so helpful. I always noticed the more high protein high fibre foods I include in my diet the more fat I shed around my waist and it was interesting to learnt the science behind it !

[@jdmingioni]

One of the best videos I’ve seen. Thank you !

[@enchantedapelingmobile]

great info! thanks for this awesome content!

[@MamaSwole]

omg that blue set looks so good on you!!

[@abbypollock]

Thank you!! 💛

[@MetallicrealitE]

Great info, Thanks, I had forgotten about SMART, I like the sandwich habit idea, I might try that.

[@HasiMustafa]

Abby! Great video ! Have you ever come across the mindpump podcast? They’re right up your alley !

[@caitlinlarkins6118]

Love your videos! Love how you break things down into simple terms but keeping the science in it! -that tomato freaks me out though lol are all tomatoes in the US that big??

[@123michette]

lmao I’ve lived in the US for 21 yrs and have never seen a tomato that big 😅

[@noonebossesthegarnet2890]

No lmao. They come in different shapes and sizes.

[@judibon8207]

This was such a helpful video, Abby! Thanks!😊

[@abbypollock]

I’m happy to hear it! 💛

[@crichter13]

First off your amazing! Love your science based facts, love your energy, just love it all. I’ve watched a lot of your videos and you've mentioned the weight you lost and the difficulties and all the lessons you’ve learned then you show us what you are eating now. When you feel your weight loss journey was working were you eating the same as you do now or was it different? I’ve always been a relatively small person but I’ve gone up and down in weight +/- 10-15 lbs from age 18 to now (let’s just say 10 ish years). Whole foods, proteins, whole grains, lots of veg has been my diet most of my life. Of course I indulge in treats and eating out but mostly in moderation. My weight goes up every time I indulge a little more so I scale it back, stay active, and slowly I return to my more fit version. It’s ALWAYS been a slow go for me because if I cut food too much I cannot sleep. Like AT ALL! My heart races and I wake up constantly. And yes I’ve tried just about every sleep tip you can find on the internet and in books. Now I’m in my 30s and my weight is stuck! Like I said I’ve never cut calories to an extreme so I can’t imagine I have metabolic damage. So what the heck!! why can’t I sleep and why can’t I drop any fat despite having a diet full of protein, complex carbs and vegetables while still moving and staying active. And by active I definitely don’t mean killing myself or doing anything extreme. Like literally everything you’ve said in your videos I am following. Who’s got advice or ideas?

[@crichter13]

@Abby Pollock

[@priyankakurlawala8413]

Thank you so much this is so helpful

[@clamcc1315]

Your skin is glowing btw any advices ?

[@jordanbell2717]

I am learning so much!!

[@Atheria444]

I had an epiphany while on a Cumbres & Toltec train ride recently with a friend who is overweight (but she's lost A LOT). I'm naturally hyperactive as heck. I cannot sit still and it's not intentional. I must have burned off 1,000 calories jumping up to take pictures while she did not move AT ALL the entire train trip. NEAT is a real thing.

[@kristelschellenberg9874]

I know this is an older video but i just wanted to say how helpful it was! Thank you! I have never actually seen the science behind exactly how much muscle increases your calorie burn and it was definitely less than I thought it would be!

[@gugapilar3135]

Toop o material! Continue firme com os videos!

[@anthonyalvarez124]

Awesome video! I like how said talk like normal people, your logic is better then most conversations I had people! Always learn something new watching your videos, with science behind the fitness! Looking amazing as always! 🔥 🙌 Keep up the awesome job with putting out knowledgeable, good content! 😎👍

[@abbypollock]

😝 I’m glad you found this one helpful! Simple but effective is key with these!

[@Isabella-vm3ir]

Your videos are literally the best and SO educational!!!!!! Thank you for these!!

[@abbypollock]

Thank you for watching 🤗💛

[@farmgirl7891]

Omg I’m obsessed with ur Chanel so much!!!!!do u have tips to get rid of social anxiety?😭🙏

[@kita_8]

I love sharing these videos with my mom. She is a fitness instructor, and loves learning the science! Btw, have you removed your 10 min cooldown video on purpose? It seems to be gone. I can only find the warmup video.

[@abbypollock]

This makes me so happy to hear 💛 and yes! I did some channel cleanup as I’ve now posted improved videos to my second channel “the team plans”. The mobility and recovery flows there are amazing!

[@LunaGem98]

Nothing to do with the content of the video but your skin is amazing! It's so glowy! Drop your skincare routine!!

[@Chosengirl1]

Great tips👏🏾

[@CourtneyyMorriss]

I'm in love with your hair😍

[@pineapplegal0304]

Thanks for the tips! I have been having the darndest time trying to lose weight and gain muscle. I’m vegetarian so I don’t eat much protein at all, but I’m gonna try my best to incorporate as many protein sources as I can😊🙌

[@makeupxgod782]

Uhhh girl I’m vegan and I can tell you there are so many foods that have so much more protein than meat …. Just incorporate chickpeas, Lentils, tofu, quinoa ect and have fun with it 🙃 first I thought the same as I became vegetarian but that is not a problem at all … wish you the best on your journey 👍🏻

[@avalonbluee]

@@makeupxgod782 omg have you tried wagamamas vegan spicy ribs? mushroom and soya protein... literally amazing

[@lexi404]

Theres a girl on KZbin natalie matthews, she has video on high protein vegan diets

[@pineapplegal0304]

@@lexi404 Thank you so much!!

[@DaiColoriaiSapori]

Good tips! Thank you! Greetings from italy 🥰

[@abbypollock]

I’m happy to help! 🤗

[@misterblox90]

I really like your content, very good! 🤍

[@abbypollock]

Happy to help!

[@Kasumi10074]

I have medical conditions including diabetes, insulin resistance, asthma, and PCOS what workouts are best for me? And I’m a depressive person because it matters to my mental and physical health too.

[@picsnics9606]

You are THE INSPIRATION 👍

[@abbypollock]

💛🤗 appreciate you

[@Goatly02]

Can you please talk about how to reach your protein goal on a vegan diet? For me it‘s quite hard to actually reach it every day, despite even eating more than what my body needs. I do eat some protein bars or drink a shake from time to time but I don’t want to do it on a daily basis. That would be great for all the vegans in your community plus it‘s maybe a nice environmental friendly alternative for the carnivores on this channel☺️ Thank you!

[@abbypollock]

I should still have a couple vegan videos up on my channel but this would be a fun topic for a future vid as well! 😻💛

[@trishaallison6073]

Hey! I am also vegan. I've found that if I'm eating whole foods, I can easily get in my protein. Beans, tofu, and tempeh help a lot. When eating whole foods, the protein really starts to add up. Try tracking what you eat for a week, including measuring things out.

[@denisseh3946]

Greg doucette has a vegan anabolic cook book I think. Or it may be both vegan and vegetarian. Not too sure. But his recipes are loaded with protein. He’s a youtuber. Look him up!😄

[@raylight4238]

This is a great idea 😍

[@JustSimplyEm92]

Do you have a video on your critiques/pros/cons of the apple watch? Would love to see!

[@abbypollock]

Yes-ish! A few months back “I Let My Apple Watch Control My Life For 24 Hours” 🤗

[@loraineteffeteller1465]

I love Women’s Best protein powders. The vegan cookies and cream is my favorite. It is the only kind that doesn’t hurt my stomach.

[@abbypollock]

🙏🙏 SAME. No bloating and one of the few vegan proteins that doesn’t taste like sticks.

[@Peppapigussy]

Hmmm I might have to try that, cookies n cream sounds yummy!!

[@AzzyC25]

Have you ever considered starting a podcast? Not sure if I speak for anyone else, but would love to hear more of your content while going about my day. ❤️

[@abbypollock]

It’s something I’m hoping to do in the next year as I’d love to do longer form than what I can fit here! I’ve got a few big projects I need to get out of the way before I commit to this but it’s definitely on the list 💛

[@brennayoung9602]

the N.E.A.T component of it was super true! pre-covid in college I would walk on average 12-20K steps a day without even working out at all just from walking back and forth to classes and stuff (no car and no roads on my campus so you literally have to walk and the campus is fish-bowl shaped so from the dorms to class is downhill then uphill then from class back to the dorms is downhill then uphill so quite literally "walked uphill both ways" lol). During covid i realised that was a huge component of my health and have really had a hard time finding a way to get that back

[@ltmt6142]

Does anyone else feel uncomfortable by how the tomatoes look?? 😅😅

[@lisaseifert3649]

Yeees! 😂

[@mashroom2927]

If you played JAUNITO ARCADE MAYHEM you be shocked and terrified 🥲

[@owenevans5061]

Awesome video peace and love ✌️🤍☮️😊

[@OhNoBob]

Your natural brows are great, I don't know what crazy person told you they weren't.

[@Kasumi10074]

I have one problem even though I have medical conditions is my phobia of time. No one talks about this and I need to know how to combat dealing with the phobia of having not enough time throughout the day, and I know how to time manage.

[@kellik5453]

I love your hair!

[@abbypollock]

Thank you!!

[@emilietravels3848]

You hair so gorgeous 😭😍

[@abbypollock]

Thank you 🥺💛

[@asmaa_vlog_85]

When I get a notification that you have uploaded a video, my happy time begins 📸❣️🍊♥️🥳😘🥰🤩❤️

[@abbypollock]

I’m happy to have you here 💛

[@justshadow4799]

Omg, you’re the “that is a scarecrow” dude!!!😭😭

[@KaylaNoelle1]

What are your thoughts about devices like the cubii? So you can just mindlessly pedal while doing computer work? I feel like it would work for people like me who tend to fidget anyway but it is expensive.

[@lucygarcia805]

Thoughts on using the Apple Watch to calculate our TDEE? It displays my daily resting and active calories but I don’t know how reliable those numbers would be

[@abbypollock]

Probably not the best idea 🤗 you’d be better using it as a relative rather than exact measure. I explain more in this vid kzbin.info/www/bejne/aqe3p5uqn9ufd8U

[@weisscoaching]

Great points about NEAT!

[@minkyoungkim5717]

Can we grow muscles with our maintenance calories? I’ve been just adding 50cal, but just wanted to ask if that is a possibility? Or would we have to be in “bulk” and if so how much to add?

[@katric1544]

you don't need to bulk in order to grow muscle! as long as you progressive overload lifting weight you'll add muscle.

[@minkyoungkim5717]

@@katric1544 I’ve been eating at my maintenance calorie for 4 months while overloading but I don’t see much changes with my body..

[@jayhulrs1435]

What is considered very active for steps per day?

[@sadieb27]

I'd say above 10k

[@chrispat7]

I go to Orange Theory a few times per week and they have had Drop sets in the workouts a few times recently. I really need to pick heavier weights for the first set though.

[@abbypollock]

You got this 🙌💛

[@oressa]

a scientific queen

[@scikat7730]

I used to do powerlifting (for 4 yrs) and wonder why I wasn't burning more fat. Your breakdown of muscle burning fat is the best evidence of why it just wasn't working. HIIT and compound lighter lifts always help me lose more. Will subscribe.

[@hannahmiles1324]

Great shoulders and content of course 😉

[@maricel0602]

Can you tell us where you got your outdoor mat?

[@abbypollock]

It’s actually a sample so no official details yet 🙈

[@nicoleseo1887]

I've always wanted to try their protein powder but it has Sucralose in it...... which is a big nono for me :(

[@MissLady074]

not related but where's your black zip up from? :D

[@judehey2971]

That tomato was huuuuge!

[@conquer2duality847]

Hey ms perfect , 😍.

[@queenb9668]

When I heard building muscle builds metabolism I was thinking you could burn up to 300 extra calories per day after like 2 years of training. Didn't know it would take your entire life and that number STILL be cut in half for woman .. damn . Still going to keep lifting and getting these gains though 😎

[@texRebecca]

is that knife very small or that tomato very big?

[@jordanapalmer2557]

Heirloom tomato

[@hannahx212]

Only 147 calories/day for 25 pounds muscle?? I thought it would be WAYY more

[@lesliepenado9494]

Everyone keeps saying to lift weights and stuff to boost your metabolism but I can’t lift weights due to my heart problems 😤

[@ilana8153]

You can't just say "there's drama in the next car" and not tell us what the drama is 🤨 / \

[@socialnoob4853]

i’m sorry but when you’re in the kitchen it’s a little hard to hear you with the music and the echo. it may also be the fact that i have bobs burger playing in the background actually

[@belenalonso399]

im trying to move more, like going for a walk daily

[@abbypollock]

Walking is great 🙌

[@kaytee789]

You look the girl from Taylor swift all too well video😮

[@danifestit]

Tip #1: being a teenage boy

[@ndoina_]

Your arms are immaculate

[@nataliabennett8157]

I fucking hate that men in the gym think its okay for a drop set to mean throw, slam and let go of their weights and literally drop their set and not complete it at its best even at failure.

[@robinkc7929]

damn girllll look at those deltoids!!!

[@dia4805]

i feel like everytime i use weights (not even heavy ones; just 3kg. not to mention im a teen girl) my arms seem to be getting bigger even my mum points out how weights make my shoulders bigger and it really makes me not wanna use weights because i want to SLIM my arms down not broaden them. any advice?

[@coffeeisdrugs]

stretching helps

[@jesus_isourcreator5734]

Hey you, Jesus is real! He loves you and died for you. You are never too far gone to accept Him in your heart! :) Have a good day!!💝

[@6boysilove]

Khe es ese tomate???!😳😳

[@persephonnevanity787]

First

[@abbypollock]

Almost 😝

[@persephonnevanity787]

@@abbypollock 😂😂😂

[@jonathanl.hotaling5440]

I have sent you a message regarding to your KZbin channel. I hope it will add value for your channel. Anyway I am looking forward to kind response.