Bitesize Biohack 3 Ways to Burn More Fat!

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Apr 17, 2025

Discover simple daily upgrades to enhance fat burning without extreme diets. Learn how non-exercise activities like walking can significantly boost your metabolism. Understand why muscle is crucial, burning more calories even at rest. Get tips on the thermic effect of protein, helping you melt fat just by eating. Shift your focus from calorie slashing to building lean muscle for sustainable fat loss, starting with a high-protein breakfast to stabilize energy and cravings. Practical, science-backed strategies await!

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ADVICE

Boost Fat Burn with Movement

Increase your daily movement through simple habits like walking, using stairs, and regular breaks.
These small actions can boost your fat burning by enhancing NEAT (non-exercise activity thermogenesis).

INSIGHT

Power of NEAT Movement

NEAT can contribute up to 20% of daily calorie burn, compared to 10% from exercise.
This means spontaneous physical activities significantly impact your metabolism and fat loss.

ADVICE

Strength Train for Muscle Growth

Start strength training with three full-body workouts per week to build muscle efficiently.
Use progressive overload by gradually increasing weights or intensity to continue muscle growth and fat burning.

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What if the secret to burning more fat wasn’t a fancy diet or punishing workout, but a few simple daily upgrades you could start today? In this solo Bite Size Biohacks episode, Angela answers your most asked question—how to get leaner and boost fat loss in time for summer. Whether you're looking to shift a little or a lot, she shares exactly how to turn your body into a fat-burning machine—without resorting to extreme measures.

From muscle-building strategies to protein timing and the underrated power of NEAT (non-exercise activity thermogenesis), Angela reveals the three core principles that will elevate your metabolism, reshape your physique, and keep your energy levels steady all day long. Expect practical, science-backed tips you can implement immediately—and the mindset shift that will make it sustainable.

KEY TAKEAWAYS:

Master NEAT Movement: Non-exercise movement like walking and even fidgeting can boost daily fat burn by up to 20%.
Why Muscle is Metabolic Gold: Muscle burns 2–3x more calories than fat—even at rest—making strength training non-negotiable.
Protein is a Fat-Burning Accelerator: Protein has a thermic effect up to 30%, helping you burn more calories simply by eating it.
Don’t Diet—Build Muscle Instead: Sustainable fat loss comes from increasing lean muscle, not slashing calories or fasting windows.
Fuel Your Day with the Right First Meal: A high-protein breakfast stabilises blood sugar, cuts cravings, and boosts morning energy.
Strength After 40 is Non-Negotiable: As we age, we lose insulin sensitivity and muscle—especially around menopause—so strength training is crucial.

TIMESTAMPS AND KEY TOPICS:

0:00 – Introduction

1:31 – 3 principles for becoming a fat-burning machine

2:14 – Why simple movement can double your metabolic rate

3:28 – What is NEAT and how it helps fat loss

6:02 – Easy lifestyle habits to boost daily activity

6:39 – Why strength training transforms your metabolism

8:41 – How to start a strength training routine

10:01 – Why protein is essential for fat loss

12:15 – How much protein you really need per meal

13:12 – 3 high-protein breakfast ideas

16:04 – How to get your free health score

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

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ABOUT THE HOST

Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine.

Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out.

The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode.

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Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast.