4 Ways to Increase Your Metabolism by 500 to 1000 Calories per Day | Ep 236

Are you tired of cutting calories to stay lean? Are you wondering how some people eat more while staying fit? Philip ( @witsandweights ) shares simple, effective ways to help you burn an extra 500-1,000 calories daily—all through sustainable lifestyle tweaks. Learn how to fire up your metabolism, feel more energized, and efficiently work towards your fitness goals. Philip breaks down four key areas that increase calorie burn. He’ll guide you through small, realistic steps like adding more protein, moving more throughout the day, and building steady habits that make a big difference over time. 👥 To connect with other listeners who are applying these evidence-based approaches to their fitness journey, join our free Wits & Weights Facebook group here or search “Wits & Weights” on Facebook. Today, you’ll learn all about: 5:23 Strength training for calorie burn 8:25 Impact of NEAT on Metabolism 10:37 Nutrition's role in metabolism 12:15 Daily lifestyle activity boost 14:34 Listener feedback on nutrition coaching 15:01 Recovering from metabolic adaptation 16:12 How sleep affects your metabolism 18:03 Sustainable strength training tips 19:27 Adding more steps easily 28:07 Outro Episode resources: Try MacroFactor free with code WITSANDWEIGHTS – Apple/iPhone or Google/Android Related episodes: 7 Surprising BMR Facts (Your Metabolism Isn't Broken) How to Allocate 1200, 2000, & 3000 Calories in Your Meal Plan (Plus Hit Your Protein!) Support the show 📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN ). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 Ask a question or find Philip Pape on Instagram