How To Increase Your Metabolism (Eat More, Lose More)

[@JeffNippard]

This is a video I've wanted to make for a while. It seems to me that there is one group of people who think metabolic rates are completely set in stone, while another large group of people continue to believe in thoroughly debunked "metabolic boosters". There is misinformation on both sides of the debate, so I hope that this video brings some clarity to the discussion. The research and editing on this one took me WAY longer than expected, so that's the main reason for the slightly longer delay between uploads. My next goal content-wise is to finish the (still ongoing) ultimate push/pull/legs series before the end of the month (latest: early July). I've got some really thorough training content on the way soon! Appreciate you all! Peace!

[@МариоХристов-ь5ц]

Great vid, but it's the exact opposite of what I need.

[@grayandgray]

I've always wondered if a "fast metabolism" could just be inefficient digestion compared to another person. I wouldn't think every person processes the same meal with the same efficiency. Or is digestion the one system that's uniform for everyone? Hard to think that's the case. Some lucky person has to eat twice as much to actually net the same calories as me for their body?

[@robchurchill6206]

Jeff - Can you explain your thoughts on training 1RM? Does this differ from your personal actual max? Does your advice differ based on levels of advancement for the lifter? Thanks!

[@johnnyfnblaze]

😢😮😢😮😅😮😅😮😮

[@beastfr0meast93]

And did they measure the calories in that study? Who calculated the amount of food? So many questions pop up in my mind 😅

[@YugiWhite]

🎯 Key Takeaways for quick navigation: 00:00 *🔄 Metabolism Overview* - Metabolism varies among individuals. - Understanding metabolism aids weight management. 02:49 *💧 Water and Metabolism* - Drinking cold water slightly boosts metabolism. - Optimal water intake for benefits: 8 to 12 glasses/day. 04:00 *🍵 Green Tea and Metabolism* - Limited evidence supports green tea's metabolic boost. - Long-term fat loss benefits are inconclusive. 04:43 *🌶️ Spicy Food and Metabolism* - Spicy food induces modest metabolic increase. - May aid weight loss through increased satiety. 05:55 *🧖 Sauna and Metabolism* - Sauna's calorie burn impact is minimal. - Effectiveness in boosting metabolism is doubted. 07:02 *💪 Building Muscle and Metabolism* - Muscle mass significantly boosts metabolism. - Effective for increasing basal metabolic rate. 07:58 *🔄 Reverse Dieting* - Gradual calorie increase post-diet is debatable. - Direct transition to maintenance calories recommended. 08:53 *🍽️ Meal Frequency and Metabolism* - Meal frequency's impact on metabolism is minimal. - No significant difference in energy expenditure. 09:36 *🏃 Cardio and Metabolism* - Cardio increases calorie burn despite energy compensation. - Effective for burning calories. 11:02 *🏋️ Weighted Vests and Metabolism* - Weighted vests potentially boost metabolism. - Considered effective for increasing calorie expenditure. 12:00 *📉 Avoiding Very Low Calorie Diets* - Aggressive calorie cutting may lower metabolism. - Slow dieting is advisable for metabolic health. 12:28 *🚶 Non-Exercise Activity Thermogenesis (NEAT)* - Increasing non-exercise activities aids metabolism. - Small lifestyle changes support long-term metabolic health.

[@HalP-fz3iy]

Thank you so much

[@ACswe91]

Thaaaank youuuuu!!!!!!!!!!!

[@--RBuo84]

U da real MVP

[@PickDaNick]

❤

[@andrewtanczyk4009]

Yoooooooooooooo, that was the comment I was looking for!

[@arkonos4406]

Really appreciate you waiting til the end of the video to plug your app. It actually made me want to listen, instead of skipping in 2 mins in.

[@musoehcr]

I wish Jeff posted more often he’s a gold mine of education and entertainment.

[@51909relapseminem]

Quality, not quantity my friend. He doesn't post often, but his posts are always gold when he does post.

[@favoritaco]

I wish he doesn't. You don't get to post videos like this posting more than 1x a week.

[@keefahh]

Yeah I agree with the other commenters. I used to watch AthleanX but you can tell that posting 3x a week really hurts the quality of the content

[@musoehcr]

@@keefahh yea same here I can’t believe how far he fell

[@musoehcr]

@@51909relapseminem good point

[@SkantaSWTOR]

About a year ago I wanted to get fit. You were 1 of 2 KZbinrs I watched bunch of video's off. Now 10 months later I am in my second fat loss phase and went from 94 to 82 kgs. I also gained alot of muscle. I am now fit and full off energy. I just wanted to give you a shout out, since your video's really helped me. Thanks for all the free advice.

[@EbiAtawodi]

What were the biggest changes you made to hit your goals?

[@blissweb]

Well done, I've been on a similar journey.

[@blissweb]

@@EbiAtawodi for me cutting diet soda and sugar (incl white bread) from my Mon - Fri. Made a huge difference and reset something. Also, I try not to eat after 7pm (not one bite) which gives the body a good 12 hours of rest, not quite a proper fast, but seems to help and you can do it everyday without much effort.

[@Kznnick]

The goat of fitness YT. Love u jeff, look forward everyday to watch and learn from your channel.

[@RapidBlindfolds]

As a personal trainer working with women who want to lose fat but are terrified of touching weights, think they’re going to look bulky etc. the explanation of muscle as being metabolically active is tremendously useful

[@Moccalocca100]

lol

[@notreallyhim]

If you're a pt, you should know that already bruh

[@RapidBlindfolds]

@@notreallyhim it wasn't on my course unfortunately

[@SayCheeseAndDie01]

It’s funny that they think it’s as easy as picking a weight up and putting it down. They don’t get that guys be training for years to have a good natural physique

[@TheBaumcm]

@@notreallyhimhe probably does but might be pointing to the way it is explained here as more easily understandable to the noob.

[@denarendall]

I love how straight up and easily digestible your videos are. There is so much conflicting info in the industry, and you do a great job at giving us the facts without the extra frills which tend to cause confusion.

[@egotrips4810]

Same, I've been lifting for half a year and learned a ton from Nippard. My only gripe was not watching him sooner as I confused his name for AthleanX's (also named Jeff), who i heard was uploading more misleading/misinformed content over the years, so I inadvertently avoided Jeff Nippard 😂

[@davehall17]

Was "digestible" an intentional pun?

[@yurydmorales]

*How To Increase Your Metabolism (Eat More, Lose More)* 00:00 - ❓ This video addresses if you can speed up your metabolism and how various factors like drinking water, building muscle, and eating spicy food might contribute. 00:42 - 🧬 Metabolism refers to your metabolic rate or total energy expenditure, which is the number of calories your body burns per day. People with fast metabolisms burn more calories, allowing them to eat more, while those with slow metabolisms burn fewer calories. 01:25 - 📊 Metabolic rates vary greatly among individuals, even those of the same sex, height, and weight. A study showed that at the same body weight, calorie burn could range from 1,400 to 5,700 calories per day. 02:21 - 🔄 The video aims to explore whether people with slow metabolisms can speed them up to eat more calories without gaining weight, and how this impacts diet satisfaction, gym performance, and muscle retention. 02:47 - 💧 Drinking more water can slightly increase metabolism. Cold water burns about eight extra calories per glass, but the overall impact on long-term fat loss might be minimal. 03:59 - 🍵 Green tea might give a small metabolic boost, but studies show it doesn't significantly affect long-term fat loss. Hence, it is considered not very effective. 04:39 - 🌶 Spicy food containing capsaicin can increase energy expenditure by about 69 calories per day in overweight individuals. However, its main benefit might be in increasing satiety rather than significantly boosting metabolism. 05:47 - 🧖‍♂ Sitting in a sauna slightly increases calorie burn but not enough to make a significant difference. It is categorized as probably ineffective for boosting metabolism. 06:18 - ❄ Ice baths increase metabolism by causing shivering, but the calorie burn is minimal. Therefore, they are also categorized as probably ineffective. 06:51 - 💪 Building muscle significantly boosts metabolism since muscle burns more calories than fat. Adding 30 pounds of muscle over five years can increase daily calorie burn by 180 calories, making this strategy effective. 07:43 - 🔄 Reverse dieting involves gradually increasing calories after a diet to rebuild metabolism. While some cases show maintaining body weight with higher calorie intake, the method is debated, and the video suggests going straight to maintenance calories instead. 08:41 - 🍽 Meal frequency doesn't seem to impact metabolism. Studies show no significant difference in energy expenditure between eating more frequent smaller meals versus fewer larger meals. 09:34 - 🏃 Cardio burns calories but also leads to energy compensation, where the body subconsciously reduces other calorie-burning activities. Diet is preferred for creating a caloric deficit, with cardio as a secondary tool. 10:50 - 🎽 Wearing a weighted vest can trick the body into thinking it weighs more, thus burning more calories. However, more research is needed to confirm its effectiveness. 11:55 - ⏳ Slow dieting is mentioned as a less sexy but effective metabolic strategy.

[@bill2174]

I would say the weight vest works, NOT because it tricks your body into thinking you are heavier, but simply because you have to exert more effort to do everything carrying an extra 30lbs.

[@kylecameron9526]

100% agree. It always seem to come down to the work involved, no magical “tricks”.

[@briankeltsch8932]

I'm interested in this method.

[@silvermine2033]

I love weighted vest. But, since I have knee issues, I only use it once per week for any cardio.

[@fallensach]

yea its just thermodynamics. more weight = more energy needed to move the same distance. but walking around with 30 extra lbs for a whole day would probably be too straining

[@silvermine2033]

@@fallensach 30 pounds of weight on your shoulders is very straining. I can’t wear a vest anymore than an hour or two at a time.

[@joshuah3691]

By playing Old School Runescape

[@ProjectileGrommet]

Underrated comment

[@Riktamorty]

Hhahahaahahah

[@MTXY91]

Studies show that 1-tick granite mining burns 500kal/h and about 1 friend/year

[@kdzirkalis4293]

Where that meathead Torvesta at?

[@voldyriddle3337]

Rsgloryandgold?

[@oesyps3]

These videos are literally incredible. Not only do they provide top notch research, but the cutting is perfect, the sound mixing is immaculate and super consistent; Jeff is also very congenial. Thanks for the content!

[@Blexg]

Yeah these videos are so concise and professional and brief that they should genuinely be government resources shown at school health classes, the amount of information conveyed in like 15 minutes is like 5 years of my own research and experience

[@EuropeDominate]

He confuses TDEE with BMR. He misread the research.

[@ashm9953]

I am curious about the recommended water intake. He mentioned only 2-3 litres which I think is very low. I am assuming most people here are taking creatine everyday and for creatine users the recommended amount is 4 to 5 litres. I do hate having to drink that much water so I'm wondering if it's safe to drink only 2-3 litres while taking creatine.

[@sellyourmania6028]

word, such good work my god bravo!!

[@yellomellow9481]

​@@EuropeDominateehhh..kinda..bmr is your base if you were just laying down all day. Since most of us here are gym goers, TDEE will refer to the activity level and effort. Some of us go yo school and workout so our activity levels are lower, hence why our TDEE is lower and so on..

[@data5461]

Dayum, imagine eating 5000 cal at 80kg bodyweight and still LOSING weight

[@Szymeksys]

Life would be a dream

[@Lolyeah283]

Must be a swimmer

[@wasegamer2003]

he is an athlete probably

[@miguelpfeffermann]

@@Szymeksysnot really. Probably an endurance athlete. I tell you pushing in that much food in between sessions oftentimes isn’t about enjoyment + you frequently have stomach problems.

[@ArtGuides]

The study doesnt show metabolism difference the way you think, its just how many calories different people burned, with different lives. The 5500 person burned much more because they moved much more, and the opposite is true for the 1400 person

[@ellenyan5916]

2:41 I watched this at least 5 times. That dance is just too good

[@lmack6596]

😂

[@yurydmorales]

*How To Increase Your Metabolism (Eat More, Lose More)* - Spanish Takeaways 00:00 - 📝 Introducción: El video aborda cómo acelerar el metabolismo, incluyendo temas como beber más agua, construir músculo, beber té verde, comer comida picante, el uso de saunas, la exposición al frío, el cardio y la dieta inversa. 00:42 - 📚 Definición de metabolismo: En el contexto del fitness, el metabolismo se refiere a la tasa metabólica o el gasto energético total, es decir, cuántas calorías quema el cuerpo por día. 01:16 - 🔍 Variabilidad del metabolismo: Las tasas metabólicas son extremadamente individuales. Un estudio de 2022 mostró una gran variabilidad en el gasto energético diario entre personas con el mismo peso corporal. 02:21 - 🔥 Pregunta clave: ¿Es posible acelerar el metabolismo de una persona con un metabolismo lento para que pueda comer más calorías? 02:47 - 💧 Agua: Beber más agua fría puede aumentar el metabolismo, pero el efecto es pequeño, quemando alrededor de 8 calorías por cada vaso de agua fría. 03:59 - 🍵 Té verde: Aunque hay estudios que sugieren un pequeño aumento metabólico con el té verde, la mayoría no muestra un efecto significativo a largo plazo en la pérdida de grasa. 04:39 - 🌶 Comida picante: La capsaicina en los chiles puede aumentar el gasto energético en aproximadamente 69 calorías por día, pero solo en personas con un IMC superior a 25. 05:47 - 🧖‍♂ Sauna: Estar en una sauna aumenta ligeramente el consumo de oxígeno y la frecuencia cardíaca, pero la diferencia calórica es mínima. 06:18 - ❄ Baños fríos: Los baños de hielo pueden aumentar el consumo de oxígeno y causar temblores, lo que indica un aumento metabólico, pero el impacto es pequeño, alrededor de 14 calorías adicionales. 06:51 - 💪 Construir músculo: El músculo quema más calorías que la grasa. Un aumento de 30 libras de músculo puede aumentar el gasto energético en 180 calorías por día. 07:43 - 🔄 Dieta inversa: Aumentar gradualmente las calorías después de una dieta puede ayudar a mantener el peso, pero no es necesario hacerlo lentamente; ir directamente al nuevo mantenimiento puede ser más efectivo. 08:41 - 🍽 Frecuencia de comidas: Estudios no muestran diferencias significativas en el gasto energético o pérdida de grasa entre comer más frecuentemente versus menos veces al día. 09:34 - 🏃‍♂ Cardio: Aunque el cardio quema calorías, también puede causar compensación energética, donde el cuerpo quema menos calorías en otras actividades no relacionadas con el ejercicio. 10:50 - 🦺 Chalecos con peso: Usar un chaleco con peso puede aumentar el gasto energético al engañar al cuerpo para que piense que pesa más, pero se necesita más investigación para confirmar su efectividad. 11:55 - ⏳ Dieta lenta: Evitar dietas rápidas y optar por una pérdida de peso gradual puede ser más efectivo para mantener el metabolismo y evitar la recuperación del peso.

[@sdbgg]

Jeff's videos are literally SO good. The best at what he does on KZbin.

[@sdbgg]

@@StevieRayGamingI’m not gonna bite ;-)

[@prakharanand7012]

@@sdbgg i will if you dont :3

[@axelsylvian]

Incredibly informative and well put together, I'm striving to create quality content like this one day, you're a huge inspiration Jeff!

[@blakewescott3664]

I loved that you covered the cardio bit. Through my own experiences I had a feeling our bodies kind of adapted to extra cardio. For example I'm a server at a restaurant and on my feet the whole time, you'd think the extra walking would be enough cardio, however I've never noticed much difference on the scale with that cardio alone. it's not until I add extra cardio that I see results.

[@rulofmg]

yeah we need to do "another" cardio on top of what we usually do to make a difference. I was student who sits most of day, and when I start taking part time job at logistic warehouse walking 15k+ steps every night I lose like 10kg weight.

[@Sesio0]

Depends on how much you ate in both scenarios

[@HoloScope]

@@rulofmg Same thing happened to me, I was losing close to 4 pounds per week while following roughly the same diet. After two months I lost 25 pounds. My body has since then adapted to the cardio of my job. God patched the bug 😥 now I need to do even more cardio on top of the one at my job.

[@MrYoyocap]

It's also easy to subconsciously eat more from the strain caused by cardio, at least in my own experience and several people I've talked to. Or even choose unhealthy foods right after a cardio session because you feel too tired and hungry to make something, and go for the quick and easy (and unhealthy) option. Hell, I've even had meal preps and still chosen a pizza over it because I'm so hungry after the cardio...

[@HoloScope]

@@MrYoyocap I try to do cardio before I go to sleep so that way I go straight to sleep, sort of helps I think

[@terminatormik]

on the cold baths. i did a little experiment on that. I calculated the mass of water in the tube and i measured the temperature of the water before and after i took the bath. from the heat energy loss i calculated around 200kcal of thermal loss. This is including doing a control experiment where I filled the tub tot he same level and measured the temperature change with no one in it (environmental losses energy removed from my total energy loss from my experiment). Additionally i ensured the ambient temperature of my house was within a couple degrees of my body temperature when leaving the tub (therefore negating any environmental thermal energy input back into the body) So i just have a difficult time understanding where the 28 kcal loss came from unless you take a hot shower immediately aftewards. Do a cold bath for 15 min, and let your body come back up to temp naturally. that thermal energy has to come from your body's metabolism

[@ranjan_v]

Jeff has taught us so many things, big thanks to

[@lucasvarley9764]

I love this vid! Super educational and helpful. I'm curious, have you ever used Next Level Diet? I got a personalized muscle-building meal plan from them and I love it.

[@gandalf3453]

I think there's another factor to consider. If you're somebody who has a very strong cardiovascular system (you are conditioned by exercise and cardio), I feel as though that could have a pretty considerable impact on your metabolism simply because your body utilizes oxygen far more effectively than say someone who doesn't condition themselves. It makes it easier to move around more and work out harder which equates to more calorie burn throughout the day and during workouts.

[@matthewhann1337]

This is a great point, the whole metabolic differences study seems to lack a lot of context, because there are so many more factors to address.

[@bocabretts123]

Also, the increases in catecholamines from cold plunges puts you in a much easier state to move and do more. As well as the fact that increases in these neurotransmitters has a significant blunting effect on appetite.

[@MrWhite2277]

To play devils advicate you could argue that the more efficient you become with those exercises and movements the less calories burned as adapation takes place. I know of plenty of decent runners that are still over weight, they just eat too much. And not much increases appetite like a decent leg day.

[@rabbychan]

@@MrWhite2277 You are correct.

[@jmlightning8045]

I can support this from personal experience. I had been a competitive runner in highschool but dropped off. I definitely noticed how it became more difficult to do even small efforts compared to when I was in shape. When I got back into running, at first this stayed the same. However, there was a point where I passed some barrier and suddenly small efforts became trival again. For reference for those curious, I started with running around 3 miles, trying to get to 5 days a week. Then I worked on making my runs range from 3-5 miles. Only then did I look at pace. During the 3-5 mile phase, there was a point where the 3 mile runs went from workouts to simply runs, then once I worked on pace, slower runs actually felt easy. It was only once I hit that point where 3 mile runs were no longer workouts that I got back the same freedom of exhersion that I had once had. A small jog or a quick sprint where no longer a problem. After this I started doing other phisical activies because they where no longer tiring to participate in, leading to massive increases in metabolic rate. I got to the point where I was burning nearly 5000 cal a day on average. I've pulled back from that a bit since as it was alot, but I still easily burn 4k in a day that I'm being active. The moral of the story is that getting to a certain level of cardiovascular health can help tremendously in getting more active as it will make smaller expenditures of energy go from a reasonable amount of effort to a near effortless task. I would personal recommend getting to running 3-5 miles 5 days a week as I think that that is where the tipping point is. And don't worry about pace, that only matters if you want to get better at running, which is optional. P.s. For those starting out or who have been out of the game for a while, I've discovered that striding in circles on a trampoline is a suprisingly effective way to prep your body for the rigors of running as well as increasing metabolic rate. It is a easy task that you can do for long periods and trains all the muscles that you will need once you start running. Personally I enjoyed going out and jumping for hours while listening to audio books, and this burned a ridiculous amount of calories. You will feel this in your calves though.

[@elizabethwalline6042]

I appreciate how much research and science you back up all your videos with! I love watching your channel and also really appreciate that you’re not just shooting stats for males and including females as well! Can’t wait to hear your next video on reverse dieting. I can’t imagine how much work goes into each of your videos, but I want you to know as a viewer it shows!

[@blissweb]

yes, he's not just preaching, he's got the research to back it up and understands how to analyze it.

[@ailo14]

Just appreciating the effort put into this video

[@The_True_Label]

Everyone should watch this video. It unpacks and debunks all the misinformation in weight loss and gain. Great video man. Appreciate you

[@joshhaddock88]

Just want to say thanks for the amazing content. I've been watching your videos religiously ever since I began my fitness journey several years back and you've been invaluable. Truly, you're out here changing lives❤️

[@TheRodriguezMan]

Love the videos Jeff. Could you do one touching the topic of lifting for taller people vs shorter? Thanks!

[@sh7bby]

thats actually a brilliant video idea!! he needs to do this

[@lololol924]

More to do with limb lengths, but the general gist is the longer your arms or legs are for a press or squat respectively, the "worse" leverages you have. It means you use more effort to move the weight as it travels a longer distance than it would for a lifter of shorter limb lengths. This is actually a blessing if you train for hypertrophy since you get "more" out of less weight and volume.

[@joshhayes5895]

Lol that's actually funny tbh considering how short Jeff is .

[@chrisw8011]

That's a great idea for a video. Somehow I doubt there is much literature on this though. I've heard for tall people it makes sense to cut the range of motion shorter to maximize time under tension. I notice this myself on lat pull-downs for example, at the very top and very bottom the tension transfers away from lats and towards biceps and upper back, so when I'm targeting lats specifically I stay in the middle of the range. I also feel for biceps at full extension it becomes a forearm exercise with no bicep contraction

[@kozmo7]

@@chrisw8011 I don’t feel this way at all, how tall are you if you don’t mind me asking? I’m just 6’3 but I think my limb lengths are all proportional to my body

[@LukeSkil10]

been using macro factor for almost 2 months now and just wanted to say that it has really helped me. I've been training for just over a year now and hadn't tracked my food before using it and since using the app I've felt a lot better and eaten properly, I now recommend the app to all my friends because of how well it has worked for me. Honestly thank you so much for your content and the things you do for the industry.

[@Ernireg3]

I have to say, Jeff; I've discovered your channel through Will Tennyson and Jesse James West and I can't even put into words how extraordinarily useful your content has been. With just only 3 videos of yours, I have learned soo much. Thank you so much for your service!

[@amko.m]

I recently stumbled upon an ebook titled 'How to speed up your metabolism ebook,' and let me tell you, it completely changed my perspective on metabolism. Following its advice, I managed to shed 2kg in just seven days, which is absolutely incredible for me.

[@jamesnesran2348]

what were the best advice pieces from that book?

[@mhd112211]

Nice add, very clever

[@Oly1y]

Fuck off with the ad

[@amko.m]

@@jamesnesran2348 type in google "How to speed up your metabolism eBook - Fitspart"

[@erastvandoren]

That's all shit

[@smirbelbirbel]

Paying attention to hydration definitely helped me, in two ways. I felt more energised in general, which boosted my NEAT a bit. And I used to crave food when what my body actually needed was some water. So my snacking went way down when I started drinking enough water. All in all, it's not that water boosted my metabolism, it's that dehydration indirectly slowed it down.

[@sxhrgvs]

That was so much sensible and useful info in 15 mins. The only thing I’d add which has worked for me is going for extra walks, which I find especially useful when working from home (when I can end up with less than 2000 steps in a day if I don’t go for a walk). Not only are walks good for an extra 400 cals but they are also great for mental health.

I recently started doing this (and I also work from home). I walk about 6km (not every day but 4 to 5 times a week) at a moderate pace, and after 3 weeks, I can see and feel a difference in my body (I'm working out 4 times a week but no cardio at the gym).

[@dominicdecoco7950]

I’ve been on a weight loss journey for 2 years having been overweight/ obese for my entire life. This is the exact video I still needed even after 2 years

[@kamxladi]

accurate

[@NiechoBGCSL]

Same here! And keep at it! 😊

[@kozmo7]

Never give up, doing it the right way feels so damn good once you get there all the best 😊

[@ArchieMackintoosh]

Cold exposure works great in the long term. You don't burn many more calories during the actual cold bath/shower itself, but your body burns more afterwards to bring your temperature back up, and in the long term repeated cold exposure stimulates brown fat growth which some studies have shown to raise metabolism by roughly 500 calories a day.

[@joshcastle9257]

This was fantastic, especially the info on NEAT fluctuating based on doing extra cardio. Watched it twice first time around to try and absorb everything and will be watching it again in a few days, looking forward to the next one.

[@wisdom-foundation]

For me personally - and probably for a lot of people - I'm finding that stress (cortisol) is a massive lever for weight loss. If you are chronically stressed or your sympathetic nervous system is overly active, that affects a large cascade of metabolic hormones, especially insulin, leptin and ghrelin. Long story short, if you activate your parasympathetic nervous system regularly (via meditation, breathwork, yoga, etc), you will increase insulin sensitivity, increase leptin sensitivity, and decrease ghrelin. All of those factors together dramatically decrease your hunger and cravings, making it way easier to eat less calories and lose fat. It's working for me.

[@adriannejohnson2536]

💯

[@S_wali]

But stress can do the opposite on gherkin , so might not work for everyone. Which is why u see people gain weight or loose weight during exam season

[@tientruong2007]

Really depends on how you deal with stress. Stress actually burns alot of calories. But if you're a stress eater then that will have the reverse effect.

[@maxenthoven7011]

Cold plunges work for white fat to brown fat conversion and easier consumption as fuel, and the euphoria from one really has you running around a bit more the next few hours. Food for thought

[@raya74]

Youre right weight loss is purely hormonal

[@Rakyr]

I found that just going for a 45 minute brisk walk a day was a game changer, it somehow just made dieting easier. Another big thing was making sure I roughly knew how much olive oil/butter I use for cooking as they can catch you out easily!

[@fran2911]

Spraying olive oil is a good way to not worry about that too much :)

[@Rakyr]

@@fran2911 It sounds a bit pedantic but I literally weighed a spoon of olive oil once, and now that is what I use pretty much. In the beginning I was not calculating it so fat loss was slow in the beginning, rookie error!

[@christoph8630]

@@fran2911 That´s the most american thing one can do, as a european I was really shocked when I saw that the first time🤣

[@fran2911]

@@christoph8630 I’m not American, I’m not even from an English speaking country and we have canned oil lol. Europeans don’t have canned oil?

[@jaxhillhome]

Love how Jeff explaines science so everyone understands, but what i Love even more is BroSplit Jeff in the B Roll clips

[@craigcasseycoaching5542]

This video is fantastic. Couldn’t stop watching, learned some actually applicable practices, and appreciate the straight forward sharing of research - thanks!

[@ColinDeWaay]

Woah. I’m in a Jeff Nippard video how cool! Thanks man 😊 with regards to reverse dieting I think it’s highly misunderstood for increasing metabolism. It helps undo the suppression from dieting, but it won’t help your calories get higher than your normal genetic potential at least outside of potential muscle built during.

[@marcdean4311]

Anecdotally the weighted vest idea makes a lot of sense to me. I’ve gotten into multi day hikes over the last year and I’ve noticed that I want to eat way less than I would’ve expected for carrying a 40lbs pack 10 miles everyday.

[@globesurfer122]

Isn't that evidence that it actually slowed down your metabolism? Lol

[@philthyphil3324]

​@@globesurfer122only to the extremely simple minded

[@Chikto-et3un]

Mfs will look for anything besides exercise to boost their metabolism( im Mfs)

[@Nino_Row]

Hi MFa😂😂

[@Ahmed-vv4ft]

Here’s a structured summary of the video: 1. Understanding Metabolism • Definition: Metabolism, in fitness terms, refers to total energy expenditure-how many calories your body burns daily. • Fast vs. Slow Metabolism: Individuals with a fast metabolism burn more calories, allowing them to eat more, while those with a slow metabolism burn fewer calories and may need to eat less to lose weight. 2. Individual Differences in Metabolic Rates • Metabolic rates vary greatly even among people with the same height and weight. • A 2022 study shows that daily calorie expenditure can range from 1,400 to 5,700 calories, depending on metabolism. 3. Strategies That Might Work • Water Intake: Drinking cold water burns a small amount of extra calories (around 8 calories per glass), but its overall impact is minimal. • Green Tea: While some research suggests a slight increase in calorie burn, most studies do not show a significant long-term fat loss effect. • Spicy Foods: Capsaicin (found in chili peppers) can boost metabolism slightly, burning around 20 calories per meal, but its main benefit is improving satiety. • Cold Exposure: Sitting in an ice bath can burn extra calories through shivering, but only around 14 additional calories per session. • Reverse Dieting: Gradually increasing calories after dieting may help rebuild metabolism, though more research is needed to confirm its effectiveness. • Weighted Vests: Wearing a weighted vest can trick your body into burning more calories, but this is still under investigation. 4. Strategies That Probably Don’t Work • Saunas: Sitting in a sauna burns only about 5 extra calories per 10 minutes-too minimal to be significant. • Meal Frequency: Eating more meals per day does not increase metabolism, as shown in multiple studies. 5. Effective Strategies for Boosting Metabolism • Building Muscle: Muscle burns more calories than fat, with every pound of muscle burning about 6 calories per day at rest. Gaining muscle can lead to a significant boost in metabolic rate. • Cardio: While cardio burns calories, the body compensates by reducing energy expenditure elsewhere (non-exercise activity), so the net burn is less than expected. However, cardio is still an effective fat-loss tool. 6. Additional Tips • Avoid Extreme Dieting: Slow dieting, aiming to lose 0.5-1% of body weight per week, helps preserve metabolic rate. • Increase Non-Exercise Activity: Small movements like taking the stairs or parking farther away can contribute to calorie burn throughout the day. 7. Conclusion • Key Takeaway: While there are small boosts from things like water, spicy foods, and cold exposure, the most effective ways to boost metabolism are through building muscle, doing cardio, and staying active.

[@andrewtw69]

Saved me 14 minutes, thank you.

[@jaykross8156]

thank you so much jeff...its nice to hear the way you deliver your knowledge and studies...

[@ufcprophet40]

Man, the quality of your production is top notch . It's pleasure to watch it

[@isaacberger2561]

The difference muscle mass makes on Claire burn is even greater than expressed by Jeff. The numbers used where in regards to a body at rest. But when moving or using muscle tissue to move weight, the difference in calories burned or recruited is increased by an even greater extent. Muscle mass is truly one of the most guaranteed ways to “increase metabolism.” I always say “cardio’s good for losing weight, but weight lifting is good for keeping it off.”

[@garrettbaratheon567]

Was going to mention this myself. By Jeff’s formula, you would only expect a pro bodybuilder to be able to eat an extra several hundred calories more than the average person, but those guys can maintain bodyweight at 4000-5000 calories a day, maybe more.

[@MelissaJetzt]

The main reason I’m interested in reverse dieting is because my calorie needs are so low (at least, compared to my husband) that I have to pretty carefully track to not gain weight. It’s really annoying. I just want to be able to eat more freely, not necessarily eat a ton more.

[@scott-88]

I just wanna eat a ton more

[@hanes4]

dude how didnt i find u sooner!!! u didnt say anything if u cant relate to a study or a scientific research. Damn i feel like u know what u r doing without giving empty hope. RESPECT!!!

[@ostiedestrie2155]

3:39 "You can develop water intoxication, or *hyponatremia* ... **war flashback** ...'hypo' meaning 'low', 'natre' referring to the Latin word for 'sodium,' and '-emia' meaning 'presence in blood.' 'Low sodium presence in blood.'"

[@gabemorales3118]

Jeff your editing skills never fail to impress me. Great job

[@TheCameltotem]

1400 a day. Thats me right there. Once I accidently ate a candy and gained 2 kgs.

[@lexs7218]

aint no way

[@lexs7218]

must have been water

[@maidamasoud776]

This is me, just by looking at chocolate 🍫 I gain a kilo 😅

[@plm2612]

Same, I fell mouth open on a cake…

[@thomasmyers6641]

I think TheCameltotem was jesting.

[@alcazar123456]

The weighted vest theory is fascinating! I want to see more on that…

[@theskull1030]

The problem with the water one is that the amount of energy needed to heat up 1gr of water 1°C is the definition of a cal (lowercase C), but what you find in food labels is actually Cal (capital C) a.k.a. kcal, which are equal to 1000cal. So the amount of water you need to spend one extra Cal per °C of different between its and your body's temperature is not 1 gram, it's 1 kilogram or 1 liter.

[@bekcoh631]

Hey Jeff, would you consider maybe doing a deep dive on supplements for health (not just muscle gain) and maybe have Steph in it on the women’s hormone perspective? I really value your scientific and evidenced based takes!

[@thetackontitan5654]

Do a video on static streching. What are most effective streching exercises for each body part? I think a lot of bodybuilders have problems just because they skip streching. Great videos. Thank you.

[@urgamecshk]

Bodyweight warrior has a great 15 minute routine

[@thetackontitan5654]

thanks

[@jmlightning8045]

Just wanted to throw in my personal experience here. I think that cardio also helps in making other smaller physical efforts go from Exercise to NEAT, allowing for increased physical activity. Personally, trivial For reference for those curious, I started with running around 3 miles, trying to get to 5 days a week. Then I worked on making my runs range from 3-5 miles. Only then did I look at pace. During the 3-5 mile phase, there was a point where the 3 mile runs went from workouts to simply runs, then once I worked on pace, slower runs actually felt easy. It was only once I hit that point where 3 mile runs were no longer workouts that I got back the same freedom of exertion that I had once had. A small jog or a quick sprint where no longer a problem. After this I started doing other physical activities because they where no longer tiring to participate in, leading to massive increases in metabolic rate. I got to the point where I was burning nearly 5000 cal a day on average. I've pulled back from that a bit since as it was a lot, but I still easily burn 4k in a day that I'm being active. The moral of the story is that getting to a certain level of cardiovascular health can help tremendously in getting more active as it will make smaller expenditures of energy go from a reasonable amount of effort to a near effortless task. I would personal recommend getting to running 3-5 miles 5 days a week as I think that that is where the tipping point is. And don't worry about pace, that only matters if you want to get better at running, which is optional. P.s. For those starting out or who have been out of the game for a while, I've discovered that striding in circles on a trampoline is a surprisingly effective way to prep your body for the rigors of running as well as increasing metabolic rate. It is a easy task that you can do for long periods and trains all the muscles that you will need once you start running. Personally I enjoyed going out and jumping for hours while listening to audio books, and this burned a ridiculous amount of calories. You will feel this in your calves though.

[@TheSpecialJ11]

Exactly. I see all these videos and blogs like "Cardio barely burns any calories!" and I'm sitting here thinking, "Well, yeah. You're out of shape and can barely run two miles. My runs burn 1000 calories in an hour and I'm not even exhausted the next day because I'm conditioned."

[@maegnificant]

Dude where will I get the time to go running and weight lifting 5 times a week if I want to maintain other hobbys and go to work at the same time?

[@m.filmtrip]

Running two miles is out of shape? 😢

[@jmlightning8045]

@@m.filmtrip Depends on where you are and where you've been. I was a very competitive cross-country athlete before, and even when out-of-shape, my body still remembers and maintains some of that fitness. Not to mention that that note at the end of that comment was there for a reason. When I was coming back to running after a few years of no real exercise, I started off by simply jogging in circles on a trampoline to train the stability and support muscles up in a low impact environment. Only after a few months of that did I start running again (though I could have started earlier, I just like trampolining), and with that prior training I could definitely run 3 miles off the bat. Regardless, For you, out of shape may mean you can only run half a mile. That's completely okay. What matters is building up, first in terms of days a week, then in mileage. If that means running half a mile 5 days a week, go for it. you can still work up to getting 5 miles a day, it will just take you longer as you've not trained your body to do that before, it's new. Fun fact: All the crazy elite athletes that run crazy miles didn't get there overnight. They have spent years slowly and steadily building up mileage year after year. People like Eliud Kipchoge or Kelvin Kiptum have been running consistently for upwards of 15 years straight at minimum to attain their ridiculous weekly mileage stats. Details on how to do that: The only thing you need to keep in mind is monitoring your heart rate and slowly increasing your mileage. For heart rate, check out the MAF 180 formula to find your aerobic threshold, and make sure your harder runs are between threshold and 10 minus threshold(if the threshold wat 155, hard runs would range from 145 to 155 bpm). As for mileage, start with a maximum increase in weekly mileage of 10-20 percent. This process is the initial phase of base training; once you've been at it for a while (ideally 3-6 months), you can start incorporating runs exceeding your aerobic threshold. Note: Don't worry about pace. If you have to do periods of walk and rest, that's okay. The biggest factors here are time working out/miles traveled and heart rate. As long as you aren't increasing miles/time too quickly and you are keeping your heart rate below threshold, pace will slowly start coming over the course of those first months. Only once you've gotten to that 3-5 mile a day threshold should pace become a consideration, and only to the extent that you start including interval training and/or strides a little bit (no more than 20% of your total mileage in any given week). Good luck with getting into shape if you wish to do so!

[@d1c186]

@@m.filmtripnah you’re doing fine at 2 miles just you might start to feel so good you begin to go farther it can begin to be fun if you aren’t obsessing

[@SirJaymesDAudelée]

11:47 weighted vests!!! Amazing idea. Imma have to try that one. Thx Jeff 🙏

[@jayonthemoney]

i used to burn fat like nothing. i was skinny bones all my life especially with playing basketball, football, and track. once covid hit as a freshmen in highschool i came back my sophomore year with gained 40lbs and from there i saw gradual increase in weight especially once i quit all sports my junior year. it sucks having to diet now when i used to eat whatever i wanted to eat. at it doesnt make sense how my metabolism was affected that much but i do come from a family with thyroid problems and hopefully i havent developed anything. i now weight 205lbs at 5’10. i weighed 127lbs as i was entering freshman year in highschool

[@baderalhousainy]

I truly love the effort you put into this video, lots of valuable insights and for those who wonder, yes consistency is the key 🔥

[@tfrickindizzle]

Another great video Jeff! I’ve learned so much from your videos during my fitness journey! Keep up the great work dude!

[@dragonslayer_fitness]

Epic video tbf 🙌 the only thing I feel you may have missed out on is that being fit/doing cardio has the added benefit (obviously of being ridiculously healthy and VO2 max being a life predictor) the more you do, the easier it gets, the less you'll compensate by moving less because you're fit and enjoy moving. Also, cardio gets easier, and you can easily burn more calories in the same time. Definitely easier to predict weight loss using nutrition and knowing what you eat though 💯 agree. Being fit is still amazing though.

[@Prashik_ft11]

Tbf?

[@dragonslayer_fitness]

@Prashik_ft11 hey man, tbf = to be fair

[@suliertitan1532]

This was so informative and I randomly stumbled across it! Very insightful and I like that you use real research and studies!

[@Racemouze]

Great video - very informative and useful. Why the socks in the sauna though? :D

[@kaybizzlebee1127]

You deserve a lot of credit for this mats - the fitness industry is pretty saturated now which makes it a challenge to upload Original, engaging new content - but you've smashed it here!! This has answered some burning questions I've had about metabolism and weight loss gimmicks for years!

[@ThePoopooface1]

This is very fair and balanced as always Jeff, a great review.

[@Tideful]

The quality of these videos will need be topped Jeff! I started watching you in January of 2022 and now I’m forever passionate about lifting and nutrition. Thank you for the insane content like this.

[@FiddiTwo]

no one can compete with Jeff's video presentations

[@ts5546]

Thanks for underlining the arguments with studies. Great work!

[@SuaveToday]

I love videos like these deep diving into a fitness concept and expanding how we view them. Really great stuff!

[@ketetefid1825]

This was extremely informative. Most of people's problems are associated with fat loss so more content in this area is greatly beneficial.

[@Lucius-z6e]

Finally a fitness guru straight to the point...I'm learning so much. I'm on 6th week and awesome results 😎

[@kevinparnell4147]

Great video king, I'm just doing maintenance right now after finishing my 200lb cut (365 > 163) so a lot of your tips have been helpful for me.

[@shawnhumphreys3504]

Congrats to your cut! Crazy hard work! 💪

[@nomandad2000]

How long did it take to lose that? Did it leave you with a lot of loose skin?

[@espenstoro]

That's an epic achievement. Congrats!

[@kozmo7]

Good shit man, respect

[@kevinparnell4147]

@@shawnhumphreys3504 Thanks! was well worth it

[@HannaPramholt]

I've only just got the macro app, but so far I have to say, it's incredibly in depth and feels way more professional than any app I've ever used for tracking. I'm looking forward to trying it :)

[@boba-bd7fs]

Great video! I do wish you mentioned the role of brown fat production from long term regular cold exposure, since I believe there are studies that show this does increase base metabolic rate

[@TheBaumcm]

Yeah, but as with all studies, sample size and demographics matter, and the results may not have been statistically significant enough for him to consider.

[@Deathst4lker]

Top quality content as always, Jeff. Thank you.

[@darkrose00]

I love watching your videos! This is exactly the topic of conversation I have been having lately. Thanks, this info is super helpful.

[@SingersSkyBlue]

Best channel I've watched on the Tube, top man. Big respect from the UK 💪🏻❤️

[@ConnorSt]

That slow dieting part was a bit of a revelation to me. I used to be a wrestler in highschool, and I would cut my calories by as much as 1400 a day when I needed to cut weight, so I have been doing that to lose weight now that I'm into body building, but noticed that it goes far worse for burning fat than it did for just losing pounds for wrestling. Great video.

[@entspannter_hase]

I'd maybe move the cold exposure to "it works" because of the increased conversion of white fat tissue into metabolically active brown fat tissue, if you do cold exposure regularly. However, worth noting that ice baths probably inhibit the hypertrophy response if done in the hours after lifting.

[@MERADDD1]

Insane content as always, thanks Jeff for the video

[@BonytoBeastly]

Hey Jeff, I think you forgot to factor in the energy spent carrying the extra muscle around. I was chatting about this with Greg Nuckols the other day. I quickly guessed that a pound of muscle would burn 15 calories per day overall. He did a much deeper calculation and arrived at closer to 10-12 calories. That would mean 30 pounds of muscle would burn more like 300-360 calories per day. It might also be worth noting that if someone is bulking up, and they're gaining fat along with muscle, carrying around that extra fat will burn far more than just 2 calories per day, too. It also supports your idea of wearing weighted vests. You burn quite a lot of calories carrying the extra weight around.

[@roido6614]

Broke through my weight loss plateau at 100kgs. Took about a month. Working towards Blasting ALL of my remaining belly fat and Pubic fat. My weight and body during College was 76kgs. College body of Low Percent body Fat and abs of Steel...I'm coming for you!!

[@Mark-nu3us]

From ages 15-30 I was 6'0 and 144lbs, I just couldn't gain weight, even ate 6k calories a day for 6 months and ended up LOSING weight... After a certain medication made me balloon up to 240lbs in less than a year (yes you read that correctly!) I eat UNDER 2k calories a day and still can't lose weight!! My body went from one extreme to another. The water method might not 'work' in that way though, if it's water vs pop or more foods, then that 0cal water is FAR more beneficial than not, IF you're trying to burn more calories/consume less calories. And YES, you can drink too much water!!!! Whether you're a beginner on zero medications or a pro on medications, there are SO many ways to drink too much water! LASTLY, a BIG thing that people tend to confuse is HUNGER vs THIRST. I know it sounds stupid and people always think they know they want food or liquid right, but you'd be surprised how often you WANT to eat vs your body signaling for just water. So anything you're hungry, drink a glass of water, wait 20min (that's how long it takes for your stomach to tell your brain it's full!) if you're still hungry, eat. If not, take a mental note of THAT FEELING and what your body was actually telling you! Also, if you think you're hungry and you don't want to cut out food like that, then drink a glass of water and eat something like an apple. If the IDEA of an apple doesn't sound good, it's probably because you're not actually hungry, just thirsty. And if you were hungry, hey you ate an apple instead of whatever other unhealthy food was readily available, so it's a win-win-win!! The same thing with green tea. It's the same that I just said, but it's flavored water that adds a negligible amount of calories, but also let's you consume more water, along with the other things like EGCG (Which -MAY- help things like blood pressure, mood, cognition, etc) or alkaloids including caffeine, theobromine, and theophylline. I won't recommend spicy foods, only because I know FAR too many people with stomach problems that they just cannot handle spicy foods, from ulcers, to IBS, you name it, we've all got stomach issues, and spicy foods seem to trigger ALL of them! But, don't let that stop you from enjoying spicy food if you do, just like with all things, in moderation!! Sauna, for burning calories, it's a no. A sauna CAN help relax you, reduce stress, help your heart rate, and relieve pain/reduce inflammation. Again if you're on ANY medications, talk to your doctor first!! Don't do it if you're preggers, or if you have respiratory issues! AND ONLY EVER for 10-20 minutes!! Ice baths are getting more and more negative results for things it seems, especially in terms of recovery. It just doesn't seem worth it without more study, but like with all things, if you enjoy it, go for it! (in moderation) Building muscle, yes, no question. Muscle takes more calories to maintain than fat, there's no science that says otherwise. Meal frequency it depends on you and your eating habits, and what you prefer, that's all. Some people prefer to not eat for 18 hours at a time, others prefer to eat every 3 or 4 hours... There's no study I've seen yet that shows a difference because of how different everyone is, there's no control to be measured against. Cardio is VERY strange, it benefits me, but that's because I'm ADHD and fidget all the time, so that cardio just helps, but for others, their NEAT may lower or stop. So again, it's individualistic. Wearing weights, DOES work, but it's also because you're body IS burning more calories and under more physical stress JUST for basic movements, and even just while sitting, your muscles, tendons, and bones are compensating for the weight. It would be no different that if you had suddenly lost or gained 20lbs of weight, YES it has a DIRECT reaction to your body, muscles, calories burned, etc.

[@joshuahenderson1987]

Great Video Jeff! I recently moved to Colorado from Florida was wondering what the science was behind elevation training and also how does it affect someone with asthma and the strength of their lungs! Appreciate ya Bro! 💪

[@Respondifyourbadattrolling]

Why did you move from Florida to Colorado

[@joshuahenderson1987]

@@Respondifyourbadattrolling have you been to FL

[@joshuahenderson1987]

@@Respondifyourbadattrolling and have you been to CO

[@Respondifyourbadattrolling]

@@joshuahenderson1987 yes to Florida no to Colorado, I assume you went there cause of the weed 😅

[@Respondifyourbadattrolling]

@@joshuahenderson1987 ok yeah makes sense now cause Florida a shit hole and you gotta pack up your things every September cause of hurricanes

[@itsrorymurphy]

Incredible video as always Jeff, keep it up! ❤

[@zacmason]

Epic video Jeff, always appreciate your in-depth reviews on topics and the no BS no hype approach.

[@Samma_c]

I love these types of videos. They are essentially literature reviews in video form, with the articles referenced for further reading, so much more beneficial than random fitness influences sprouting BS and myths claiming they are facts!!!

[@Qwuiplash]

meal frequency has worked immensely for me. Used to eat 3 large meals a day to make up around 2500 calories and sat around 20% BF. 3-4 months after changing to 5 smaller meals a day i now sit around 12% BF and feel and look really good. An added bonus of eating 5 meals a day while trying to build muscle is that i'm giving myself more chances throughout the day for muscle protein synthesis, meaning my muscles have more chances to grow than a person on a standard 3 a day meal plan.

[@jhy1473]

This sounds like a lot of bro science

[@scott-88]

It has worked by reducing your caloric intake. Nothing more.

[@Qwuiplash]

@@scott-88 I never said this isn't the reason as to why this works but increasing meal frequency is fantastic for satiation while In a calorie deficit.

[@forwardmoving8252]

​@Qwuiplash then your comment is bogus and you missed the point of everything he said in the video 😂 also the "more chances for protein synthesis" is actual nonsense you just made up

[@anarivera3669]

I love your videos. They are so easy to understand and helpful! ❤

[@panizzutti]

I was 130 lbs at the start of my gym journey, now at 170lbs almost 3 years later (12% bf) my metabolism increased by almost 1000 cals, so yeah its definetely possible

[@username8644]

Your metabolism didn't increase, you just weigh so much more that your body requires more calories. Your metabolism is likely exactly the same.

[@ZaxledHD]

@@username8644 yep don’t understand how his comment got likes

[@Blujay188]

@@username8644 yeah but I'm sure he has gained a significant amount muscle which would then up his metabolism since it burns more calories than fat. Jeff literally had this scenario in this video: 6:55

[@username8644]

@@Blujay188 Your metabolism doesn't get faster. You just have a higher baseline number of calories. You can't change your rate of metabolism for the most part, this isn't rocket science. Edit: and this is a dumb video I wouldn't trust Jeff on this topic. All the stuff he listed for the most part is just stuff and activity that burns calories, it isn't effecting your metabolism.

[@panizzutti]

@@Blujay188 thats wt i meant

[@Владимир-я1з5ш]

Great work, thanks for so many insights.

[@rameezmilk]

One of the best videos on the internet!!!!

[@NatrajChaturvedi]

If you dont sleep well, then the first thing you should fix is that. It helps enormously in 'fixing' your metabolism and your eating habits too.

[@IridescentW]

Silly me I forgot to push that magic button that gives you perfect sleep. Good thing insomnia isn't real, and there's no incurable medical conditions that cause it like CPTSD.

[@NatrajChaturvedi]

@@IridescentW if only you knew whom your talking to. I too have grappled with insomnia and other sleep issues for YEARS and YEARS. Now in my late 30's, its finally getting better for me. You work on your mental health and sleep also starts to come back. It did for me at least.

[@observer5864]

​@IridescentW running in the mornings help. I understand your frustration tho😅... I felt powerless for a long time. Also, journal before bed amongst the other great stuff you already know

[@DerKinGGonZo]

I laughed my bottom of when I saw Jason Blaha at @1:25

[@alexanderjohansson4215]

Awesome video as always! Maybe I missed it, but did the metabolism study include training? Or was it your "natural" expendature? Metabolism used among "normal" people tend to include only how much you burn without taking training into consideration, so that would be interesting to know.

[@peyos.ytchannel]

Definitely did

[@stvinney]

At this stage of my fitness journey, this checks out Im 155 pounds, just a tad under 10% bf and since ive gotten so lean i find i can't seem to put on body fat. Ive been tracking for 2 years but it wasn't till i got below 10% that people began to think i was starving myself (winter clothing now, really makes me seem super skinny) Anway my bmr is around 1600 and i regularly take in between 2500-3100 calories. My weight doesn't move When i was 250 if i took in a calorie surplus like that I'd be guaranteed to gain weight It doesn't happen anymore ***One caveat - i do have an addiction to walking. I need to be outside. But that only accounts for 250-300 calories burned daily.

[@astaganaga1906]

Thanks Jeff your videos are always so informative

[@Biggelz06]

0:24 who thaught he was taking a shit ?

[@Paulster2]

One of the things about water (which I don't think you mentioned - forgive me if you did) is if your goal is to lose weight, you have to be hydrated. The reason for this is in how the body stores energy: it dehydrates the energy (Adenosine triphosphate (ATP)) to store it in cells more efficiently. In order to pull that energy back out, it has to be rehydrated. Without the water, you won't lose the weight.

[@myspaceimnic]

Still waiting for that "do more plates = more dates" jeff 👀