Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters

Metabolism 101 (The Science Behind Fat Loss and Muscle Building) | Ep 421

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Jan 2, 2026

Discover how metabolism isn't just genetics but a dynamic system influenced by various factors. Explore the four components of energy expenditure and how habits like NEAT can significantly aid fat loss. Learn why muscle mass is your greatest ally for sustainable weight management and strength. Uncover the pitfalls of chronic dieting and the importance of recovery for optimizing your metabolism. Plus, a simple habit that can add up to 9,000 extra calories burnt monthly without extra effort!

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INSIGHT

Metabolism Is Adaptive Energy Allocation

Metabolism is the total rate your body expends energy and how it allocates incoming energy under constraints.
It adapts daily to intake, activity, and physiology rather than being a fixed genetic gift.

INSIGHT

Basal Metabolism Tracks Lean Mass

Basal metabolic rate (BMR) is the largest TDEE component and mainly driven by fat-free mass.
BMR rises with more lean mass and energy availability, and falls during dieting and energy restriction.

INSIGHT

Protein Raises Digestive Calorie Burn

Thermic effect of food (TEF) varies by macronutrient with protein having the highest cost.
Increasing protein modestly raises expenditure and can help with fat loss and maintenance.

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Why do some people eat more and stay lean while others diet nonstop and still struggle? Is your metabolism actually slow, or have you trained it to fight you?

I dive into the real science of metabolism, body recomp, and why most weight loss strategies fail long-term. The focus shifts away from eating less and toward building a body that can lose fat, build muscle, and handle more food without constant plateaus. I explain why chronic dieting backfires, how strength training reshapes metabolic behavior, and why metabolism is adaptive, not fixed.

I cover the four components of metabolism, why NEAT quietly drives fat loss, and why muscle is the biggest long-term lever for fat loss, muscle building, and strength training over 40. You’ll also hear about a zero-time habit that can add up to 9,000 calories of monthly burn without changing your schedule.

If you want evidence-based nutrition that actually works, this is where it starts.

Today, you’ll learn all about:

0:00 – Why metabolism isn’t genetics
3:02 – What metabolism really is
7:20 – The four components explained
11:55 – Why NEAT drives fat loss
18:34 – How muscle changes metabolism
24:19 – Why dieting backfires long term
28:12 – Recover before cutting
32:13 – Build metabolic capacity
39:03 – The zero-time calorie burn habit

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