March 2025 | How to Build an Efficient Metabolism
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Resources Mentioned:
Calculating TDEE (maintenance calories) . Needed for increasing metabolism.
KEY NOTES:
if tracking adequate calories feels overwhelming to you — just focus on hitting protein goal only for nutrition, movement, and sleep. These will have a drastic impact!
Consistency is KEY. You cannot be doing this only a few days a week and expect results. This is the thing though, you will feel incredible and want to keep going!
What is required to have an efficient Metabolism:
Nutrition — 1) regular meals/meal windows 2) eating 1g per lb of goal body weight
Movement — 1) regular strength training at least 2-3x per week 2) Eliminate frequent high intensity exercise 3) Increase steps to 8,000-10,000 steps per day
Sleep — 1) adequate duration 2) sleep hygiene
Remember:
Focus on what you can control. For example, you may be in a season you can’t control your sleep schedule, but you can work to optimize it by having a proper nighttime routine, magnesium blend at night, etc. Then focus heavily on movement and nutrition.