3 Scientifically Proven Ways to Increase Your Metabolism

[@sharonp.6505]

I am a 65 year old, female, competitive mountain cyclist. I was a whole food, vegan athlete for about 15 years. I did not eat junk or processed vegan foods. My daily protein hovered around 50 to 60 grams/day. I was never overweight and always had very good health metrics. I've always done strength training as well. About 3 years ago I started noticing that my very muscular glutes and quads were shrinking. My jeans started feeling loose and baggy. My weight hadn't really changed but my belly size was definitely increasing. My blood sugar gradually started climbing. I finally figured out that my vegan diet was deficient in quality protein and that the vegan protein I was eating was not fueling my lean muscle. I made the switch to a plant strong omnivore diet (added fish, chicken, eggs, yogurt and soy protein) several months ago (about 110g/day) and my muscle to fat ratio has already improved dramatically. I've added a half inch to my quads and lost 2 inches on my waist. I feel better, look better and am not fighting constant hunger. Everything about my performance has improved. The bottom line is I was headed into full blown sarcopenia. As aging women, we need to adjust our diet and lifestyle to stay ahead of the dreaded wasting process of our lean muscles and bones. Higher (quality) protein is necessary for older people who are athletes or very active.

[@stephaniealex1852]

Off topic, I am the same age and find his content very helpful but the cursing is distracting. Is this done for a purpose do you think, and I’m just old😂

[@rw717]

Very very common to lose muscle and strength living off vegan proteins.Simple..

[@yvonnesimonds7226]

I like that you remind us about the activity we were doing when we were younger and then we age and think it is a metabolic rate issue. Yes, you can slow down your activity as you get older and then wonder why you’re gaining weight and it won’t come off. The inactivity is huge along with eating differently or more. Huge!

[@jennifermoffitt4635]

it's so hard to have energy as you age and i'm only 48... i used to be the energizer bunny until about 35 -- Now it's very hard to be motivated.

[@yvonnesimonds7226]

@@jennifermoffitt4635 true, true, true. I think there is something to “action” gets you motivated for more action. Sometimes I really have to push myself for more movement or steps or working out. But as I continue to push myself, I want to “keep it going.” I’m 10 years older than you.🥰let’s do this!

[@Red_pine]

​@@jennifermoffitt4635 how often do you stare at a screen? Try stopping all screen time for a week or even a month and behold the difference

[@darcyferrigno]

Remember how as kids our lunch hour was devouring our food so that we could get outside to recess and run, kick a ball, play on the gym equipment. Now, we eat whilst we sit at our desks, online shopping or catching up on emails. It is just not even close to the same.

[@yvonnesimonds7226]

@@Red_pine I just got off of a 2 week no FB and no IG, the things you can do with those hours

[@eileenmarquez7504]

Your content is Amazing! I wanted to thank you for being such a guiding light for my husband and I. After our 13 month old son, Luke Jaxon, passed away in December, we decided it's time to get on track with our health. 💙💪

[@jeffreysmith4383]

Thoughts and prayers with you and your family at this difficult time

[@carakrell7166]

This was super helpful … I’ve heard so many times about your metabolism decreasing as you age .. but just like you pointed out .. we are moving so much less as we age so of course our metabolism would seem slower. It makes total sense but was nice to see and hear it pointed out and explained so well!

[@mariachiararizzi8023]

Extremely clear and interesting. Love the Q&A at the end - especially the hunger/thirst cues, there's lots of misinformation about that. Jordan's videos and IG content are so helpful and hugely entertaining :)

[@bbflux1]

I love your content, and follow you on instagram!!! I'm a physician and avid fitness enthusiast. This is the absolute BEST simplified explanation of metabolism and thermogenesis I've heard. Forwarding this to all my friends. Thank you! 😃

[@kristi94]

I have been diagnosed with hypothyroidism years now, I was prescribed medications for it. I also take a bunch of meds for my mental health, and I also got diagnosed with MS two years ago. While depression,the meds and the hypothyroidism didn't help I'm finding that fixing my mindset as much as I can makes it easier to have a healthy relationship with food. Because on top of all of these I was sleeping badly,eating without any discipline( eating little food with mostly sweets and carbs) and drinking too. I also stopped moving due to depression and always having no energy and sometimes my body feels super weak perhaps due to the Multiple Sclerosis. However even the smallest step (even if it's just adjusting our mindset ) can help. Sometimes the mind is a bigger obstacle than the conditions we have. Of course everyone's experience is different and some people struggle more than others. I just want to say that accepting our selves,not comparing to others and giving our selves credit for the little victories,makes it much easier to implement those changes little by little in our every day life.

[@raindopsonros3s]

Walking while watching educational YT or listening to Podcasts is one of my favorite things! Helps get steps in so much because I’m less focused on the time or steps.

[@erinthomson8308]

The age + reduced activity makes SO MUCH sense. Never thought of it that way before tbh. Also, can’t believe you crushed that workout in your jeans. 😂

[@ericaelliott2662]

Super stoked to hear the current research saying our metabolism doesn’t slow until after the age of 60! Also grateful of the reminder that its not our metabolism but rather our lack of activity that affects us as we get older as well as the knock on mobility issues many people experience👏 👏

[@kyleehoerner7920]

Jordan, thank you for providing all of your knowledge with the world! It’s much appreciated! I’ve put so much emphasis on the “workouts” I’m doing without giving too much thought about the rest of my movement throughout the day. Your video does a wonderful job explaining metabolism and how to increase it, even as we age.

[@amandacastellano6924]

I also want to say that people perceive others as having a fast metabolism from observing one meal a person eats. Watching a person eat a burger, fries and desert on a night out at a restaurant does not mean that person eats like that all the time. I see people comment "wow you are going to eat all that? You must have a fast metabolism" When in reality that person is probably active and keeps their calories in check 80%-90% of the time. You also don't know if that person has a healthy relationship with food or not, and it makes me cringe when I hear someone comment on weight, body size, or food consumption. It really is what you do most of the time! Loving the regular content Jordan!

[@anastasiabale222]

I love that you always break it down in simple terms! You're always a refreshing change from the majority of the fitness community.

[@jkrebs24]

I love Jordan’s thorough no nonsense approach to health and fitness… no hype just concise easy to understand great information

[@HollieMarie711]

What a fantastic video from start to finish! I want to thank you for touching on the subject of the thyroid. As a person who has has both hyperthyroidism and hypothyroidism I can attest to everything you said. After I had my son almost 13 years ago I lost a huge amount of weight in a very short period of time and was very sick. Levels were within range and I went back to feeling normal. Previous to that I was very overweight. My weight started creeping back up very uncontrollably (my nutrition definitely wasn’t in check). It was then I found out I was hypo. After many different doses of medication we had successfully found the right one. Fast forward to 4 years ago and I decided to take my weight loss journey and successfully went from 252 the highest weight to today at 140. It absolutely makes a fucking huge difference on your metabolism simply being properly medicated. Now I get my levels checked once a year to make sure my dose is correct and can healthily maintain my weight loss. I’d love to actually discuss this one day with you on your podcast if that’s ever an option! I’d love to reach as many people on this subject as possible! That was just a brief summary! Thank you Jordan for all you do!

[@angieanderson8084]

Thank you for easing my mind a bit. Due to injury, stupid ice, I have been unable to lift weights. I can still ride my bike, but felt like I was going to lose momentum. Grateful to know the muscle-calorie connection isn't nearly as big as I had previously believed!

[@cheryluhlmeyer7808]

Turning 60 in May. Thank you for reminding me that I am in control! It's (mostly!) up to me; I can decide to be in charge of my health and wellness. What a gift!

[@susanbecker343]

Whenever my mind starts screwing with me, all it takes is listening to Jordan’s video to straighten me out. So much of things I know but need to bring it back to the forefront and his simplicity of explaining always does the trick. The best part is that feeling of empowerment when I walk away, not to mention always taking away something new👍.

[@christenbuckler812]

Once again hitting it out of the park with this easy to understand presentation! Thank you Jordan. :)

[@chrissi7408]

Thank you for discussing how we tend to move less as we get older and with the impact of Covid and how that gets misinterpreted as a decrease in metabolism. I used to believe I was stuck being overweight and now I know I have control!

[@cristinasalmon7959]

Having a much lower NEAT due to injury and then 2 knee replacements in 5 months, has definitely added lbs!! Working on changing that NEAT & actual exercise to help balance it out. It’s a journey not a destination! Thanks J!

[@zxmx847]

Just want to thank you for the content. The effort and work you put in. In the past few years I had completely lost touch with all the fitness and active lifestyle or healthy eating habits. Due to many reasons like covid and 2 back to back pregnancies and taking care of kids. I am finally at a point where I have decided to get a hold of my life, my body, my mental and physical health. But didnt know where to start, felt so lost. Found your youtube channel, watched a few videos and I have just the motivation and boost I needed. Thank you for the push and for giving me a much needed direction and showing me the right mindset to get into it.

[@carlagriesch6438]

Another great video! It makes me realize that even though I want to build and preserve muscle, the biggest impact I can make on metabolism is through NEAT. Is there an upper limit, though, to NEAT? I mean once you get your steps you can add activity based on the time you have left in the day.

[@g.hansen1561]

One of the most sane and empathetic around.

[@larissaadams9013]

I love that all your most talked about points from Instagram content are in one place, and gone into more detail. So helpful, and encouraging!

[@mabus1232]

Loved this. Constantly preach all of these to clients, but I made sure to share it so they can hear it from another source. Thanks for making it digestible

[@fldhkybnva]

NEAT is so fascinating to me and explains so much of the metabolism confusion. My dad has always been the exact same weight for at least my 37 years of life and eats incredibly calorie dense foods nearly daily. But, he just never sits down. It's always go go go go go. And, as someone who previously had a very severe eating disorder including excessive exercise - it takes a significant fraction of a day to burn enough calories from active exercise to be able to "eat as much as you want." It was a literal full time job. Thanks for this video, it simplifies something that is incredibly complicated for more to understand.

[@miam9715]

Such a great video, Jordan! I love how you explain everything in simple easy to learn terms. My biggest take-a-way is that simply just moving more, overall, whatever that looks like for me, will be most beneficial. Not just for metabolism but for overall health. Now hearing that, I'm going to take a walk in my office parking lot!

[@katied207]

Awesome educator! Thanks Jordan!

[@hollykominsky-rn7gb]

Thank you! My March goal is to figure out my protein and calories to reach my goal weight AND more importantly track them! You answered all the metabolism questions for me and validated my efforts to walk 10,000 steps a day!

[@TheHotpocket79]

Love, love, love that movement was the key takeaway here. Most people do move less & less as they age. I love how you call that to our attention in a very kind & thoughtful way. Jordan, you rock and share amazing content! 👏 Mitch, you're an amazing filmer! 🙌🤟

[@MindyTunnell]

Thank you J, lovin' your being back to KZbin helping us all for free.

[@jessicavitolo1557]

These videos are so helpful and motivating. Thank you!

[@geofflitwin9020]

Saw you say how you walk around in your rest times and started doing that too. Helped me focus on the next reps/set instead of staying stationary and being on my phone or just staring into space. It also obviously helped my NEAT a lot.

[@sharonbrannigan9197]

This was a great easy to follow video. Thanks so much.

[@eslysofiamartinez266]

Your daughter is soooo cute!!! When is baby #2 coming? Lol thank you for the vid! So helpful and practical. Thann you for making this information so simple and easy to understand. Saludos desde México

[@salatalita]

Thank you so much for being so straightforward with your explanation. It sounds so simple and easy to follow. My questions are 1. how fiber does contribute to weight loss?.... understanding that weight loss comes from caloric deficit. 2. Is there any strategy that helps fighting craving food, assumingis not hunger?

[@loriglynn657]

I am loving catching up with these videos!

[@CoachTinksFemaleFitness]

Literally the best advice ever. Golden. as a trainer only pass 4 years ago I learning all the time. I'm the sponge your the water and I absorb all your information. Thank you for this video hope baby is well and daddy getting sleep! Love from UK x

[@kimmaloney5778]

Loved this video! You truly have a gift of breaking everything down into its simplest form. Thank you.

[@LisaSweet-jz2dm]

This was the most understandable explanation of metabolism I have ever heard or read. Thank you! I need to make some changes as I'm approaching 57 and want to stay active as long as possible.

[@janiceN4Nugs]

Been walking extra steps every day for a month and can already see the changes without changing too much on the food side

[@Lastchanceadventures36]

Thanks Jordan! If nothing changes, Nothing changes ❤

[@CStevenson67]

As someone with a desk job the reminder that all those little bits of extra movement impact me more than my workout at the end of the day was fantastic. Even though I knew that in the back of my mind from a variety of sources, seeing this breakdown about metabolism really drove home the importance of getting up every so often.

[@TheEnte008]

Jordan, Thanks for putting in so much work and still giving it out for free!! I am so thankful . You have teached me so much.

[@MosesEnos]

You always make feel better. You take a really logical approach and that just sinks in for me. Out of all the fitness influencers I follow, you make the most sense.

[@jordansyatt]

Thank you so much! Also just FYI...you win a FREE month in The Inner Circle! Email me [e-mail] and I'll get you set up.

[@MosesEnos]

@@jordansyatt omg thank you so much!!!!

[@leishaadkins2688]

Great breakdown of the types of energy. I heard alot about Neat lately and had no idea what it meant. Thanks.

[@huldagblack]

Love the clear focus. Jordan always brings it in real east to understand fashion.

[@jennagan-lg5hn]

Thanks for all the info. A good reminder to start walking more again. It’s been cold this winter so I fell out of it

[@lissettekelly1883]

Thank you so much for this!! I am 42 and developed hypothyroidism when I was pregnant 5 years ago. I’ve been on medication the whole time to level out my hormones but I often come up with the excuse that I’m not losing fat as quickly as I would like because of my “slow metabolism”. I needed this video to set my ass straight to give up the excuses and to be fucking honest with myself. I live for your videos and your no bullshit approach on how the body actually functions. Huge science nerd over here. Thanks again Jordan!

[@heatherheshiser6080]

Just thanks for explaining so I can understand!!!

[@brianareinecke2119]

❤❤ you make an amazing teacher- extremely engaging and informative

[@careychristensen9403]

Love it!! Easy to understand and so informative!! I love the reminder that EAT isn’t the big chunk of our daily burn! Thank you for this content!!

[@evanmoser901]

Jordan, the inclusivity of your comments about people in wheelchairs/limited mobility is so refreshing to hear! Thank you for this clear, simple explanation of metabolism. Fantastic video!

[@sylviakuijf1524]

Again clear information and your video motivates as well Jordan! Thank you and big hug for your beautiful daughter ✨

[@SsRr79]

The voice of sanity. ..😀 Thank you for always being so straightforward and clear with the way you explain things.

[@bobbiemorris8542]

Old Abe is so cute!!! Great info on this video!

[@adityamishra9634]

Hey Jordan, Aditya Mishra from India here ......just want to share how your videos are helping me to keep my weight off while enjoying every party and event i want to ........in 2019-20 i lost around 60 kgs of weight, My starting point was 144kgs and I currently weigh between 83-86 kgs ..... thank you for making such practical content in fitness industry......🙌🏻🙌🏻🙌🏻🙌🏻🙌🏻🙌🏻🙌🏻🙌🏻

[@leahmcpheeters4389]

I like how no matter how much detail your videos go into for various topics, fat loss always comes down to calorie deficit. It really holds the individual accountable and takes away excuses. If course metabolism is relevant; however, will always boil down to calorie deficit!

[@amandatiberi4680]

I have never focused on protein. I’m excited to add this as a focus. Thanks for breaking this down for simple understanding. 😊

[@colleenfradette3209]

Scientific but easy to understand and a great moderate approach - love it all. And also that baby is so cute❤

[@nicolemoore4477]

Thank you for your no bs reminders

[@tashianabostick8071]

Baby Abe is getting so big! Great video.

[@kellygmann]

Great info, I’m 58, post menopausal and happy to hear it’s not too late for me 🤣Been working on my daily step count and strength training but definitely need to get in more protein every day.

[@carolmcmahon6781]

Very informative! Thank you!

[@SAument16]

I did not know that about the sweats when eating a lot of meat, food wise. Thank you for the content!! 💪🏻

[@NikkiPrussman]

This was a great video. It's refreshing to hear the actual science behind a lot of the terms you're using. You say it in a way that it all makes sense.

[@hlhnow]

Great information. For me, the benefits of strength training is, it makes me feel better physically. The better I feel physically, the more movement I have. I am also more likely to nourish my body in a way that's best for me when I am feeling strong.

[@melissagoetz8417]

I love how you made sure to emphasize the benefits of all of these to general health and not simply fat loss!

[@movsess]

Man I love learning stuff from your videos

[@juliebelzer-qr1jk]

Finally realized how important protein is! Great video

[@alicia.discovers]

Soley based on observations, I believe the research about metabolism being relatively the same between ages 20-60. I think to myself all the time when I hear people say "I'm 35 now and have a slower metabolism," no, you're just not as active as you were in high school like constantly walking through the school building or doing all of the physical after-school activities.

[@amandaguilfoyle7087]

Abe is the cutest baby! Love this family! #innercircle 💪🏼

[@lalonso815]

Great video!! Always learn so much

[@clw150]

You make everything make sense. I love your very honest/straightforward way of explaining everything.

[@kimberquirky]

This was so informative. I went from about 25 grams of protein to 125g in the past 6 months or so… I think I could scale back to about 85g or so and add back some other macros! Thank you! This also explains my slight weight gain/stall as I was “rebuilding my metabolism.” This was SO HELPFUL!! Thank you, subscribing!! QUESTION: do you eat back your calories if using Cronometer or Lose it? How do you set it up? Thanks!

[@newbeginnings1543]

Hi I have been following you for years. I like your common sense approach and straightforward thinking! I am a bottom line type person. Thank you 😊

[@kimv.7822]

I definitely need to increase my protein intake……what are some of your easy/quick/on the go protein snacks for busy lifestyles? Thanks for taking the time to share your knowledge with us all 💜

[@joansprinkle5999]

Great info Jordan. I love learning and it only took hearing you say and explain calorie deficit a thousand times before it clicked!!! Got it now.

[@kamisundstrom6277]

Thank you for another great video!! You have completely changed my relationship with all things diet/exercise, I now think of them as fitness/nutrition!!

[@maryruth6668]

This was so helpful without being difficult to understand. I like that you put some of those old “myths” to rest!

[@dorygoebel5099]

Great content. I have learned so much from your Instagram and these videos. The information you provide is clear, concise and informative.

[@Northwindbreeze]

Syatt, thanks for the great video again. I have been eating lesser than what I am supposed to eat. I ride my bike for at least 100 miles weekly and also do strength training once or twice a week. I cannot get my body fat below 24 %. I am 47 years old and have always been active in my life. I just dont get why I do not drop my weight. Thanks for your help.

[@kittykatz123456789]

I can answer this. You cannot break the laws of thermodynamics and you are not in a calorie deficit, even if you think you are. I would increase strength training to 3 or 4 time a week and reduce the miles on the bike. I used to fall in the same trap of doing endless cardio but it always left me ravenously hungry and eating way more than I’m supposed to.

[@Northwindbreeze]

@@kittykatz123456789 cool thanks. But I have done stuff like intermittent fasting before, which led me to eat less. I did years ago keto as well, which did put me down on weight but once I ate my regular carbs, I just bounced back. And, honestly, the time when I ate the most regularly was when my weight went down. I might have the impression that my cortisol has been too high from long rides without proper food, cortisol generated from long aerobic exercise, and stress at home. The best result I got was when I said ´this is enough´I will just eat more and more frequently (good quality stuff like meat and sweet potatoes) but now, again, I am still stuck at 83 kg being 1,73 endomorph. True, weight training is where I performed best: lost weight, and felt good... on the other hand, long rides just made me weak, tired, and probably fat... I gotta consider your suggestion.

[@BrookeEggers-xu6up]

Thank you so much for these videos! I love learning more about how the body actually works and truly starting to understand the "why" behind how and why certain things work and don't for fat loss and body change.

[@annettecomati4346]

I"m addicted to your content. Never thought it made sense with regard to hunger/water. Sure never played out in my life

[@sirpurplej4364]

Your videos are always so informative. They make me want to move more and make me realize we overcomplicate things for no reason. You’re awesome

[@pilarelena203]

Thank you for breaking this down in such a relatable and understandable way! Always helps to hear explanations that can be passed along to those who don’t speak “fitness”!

[@kimjenkins6545]

Love all things Jordan and Susan! Thanks for helping us all work through the hard, but simple solutions!

[@tiffinesanchez5415]

And just like that, I have an actual understanding of what metabolism is. I appreciate the educational point of view opposed to opinion based.

[@sabrinathisdelle8451]

Thank you so much for this break down. Currently in physio to fix back issues due to muscles tightness and can't wait to get back into the gym and to improve my neat!!!

[@stitchingintexas]

Interesting information! Thanks.

[@1547Frank]

Thank you Jordan for your wisdom and straight forwardness! Love baby Abe!

[@terrystevens9106]

Thanks for talking about the age factor and how much building muscle actually burns. Clears up a few questions I had . I appreciate all your videos. Thank you.

[@daizaga1228]

Love how clear and informative you teach every subject. According to the protein calculation I should get close to 100 GMA. Currently I’m not getting 70. If I want to increase and stay within my calorie range, should I decrease carbs or fat? Thank you Jordan!!

[@melissamackinnon1982]

Another great resource. Thanks Jordan. Learning the real meaning of metabolism was an eye opener. I didn’t know about the 3 systems-I focussed on exercise as the big expenditure of energy. Now I’ll try to move more.

[@DawnMcKenzie444]

LOVE that you said my metabolism won't slow down till I am 60. 🥰🥰🥰🥰🥰

[@kahlonicline9587]

Great info! Thank you!

[@victoriamelcher6425]

Thank you for breaking things down in a way that's easy to understand!

[@rebeccawise4113]

The way you explain it so I GET IT is simply awesome.

[@thearianarox]

Love this! So increase NEAT, eat adequate protein and lift weight! Such great info! I’m 56, so taking this seriously ❤you and your gorgeous family!!