5 Proven Tips to Boost Your Metabolism FAST! 🔥 (No Fads, Just Science)

Want to burn more calories and boost your metabolism? In this episode of Healthspan Digest, Aaron Shaw delivers five science-backed tips to fire up your metabolic rate in just five minutes! Skip the fads—these are research-driven, real-world strategies that you can start using today.

You’ll learn how to:

1.Build muscle with strength training 💪

2.Increase protein intake for maximum fat burn 🍗

3.Stay hydrated to fuel your metabolism 💧

4.Add high-intensity interval training (HIIT) for rapid results 🏋️‍♂️

5.(Bonus!) Why strength training is the key to long-term metabolism success.

If you’re ready to tap into your body’s natural fat-burning potential, hit play now! Don’t forget to share this video with a friend who wants to boost their metabolism, and subscribe for more actionable tips on living your healthiest, most vibrant life.

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Transcript

Aaron Shaw (00:00)
Do you want to boost your metabolism? That means burning more calories? Well, I've got five tips for you in five minutes. And this is about research, no fads, this just straight up science.

Welcome to HealthSpan Digest. I am HealthSpan coach Aaron Shaw, and I have nearly three decades of experience in the rehab and fitness industries. I practice as an OT, a hand therapist, strength coach, competitive athlete, and a HealthSpan coach. do consultations and I have some clients that I've worked with continuously for many, many years, all focused on the concept of their healthspan, Specifically, healthspan is the duration of time within our lifespan.

that we are healthy, active, vibrant, and free of disease, ideally free of diseases that are preventable. And I can certainly get long -winded about HealthSpan, all things related to HealthSpan, but not today. Today is five minutes, don't start your watch yet, but this is going to be five minutes, five tips to boost your metabolism. These are actionable, real life things you can do. The five pillars of HealthSpan, which I talk about in my other episodes and

on social media and with my clients include exercise, nutrition, sleep, emotional wellbeing, and preventative care. These are the essence of things that will help us live a long, vibrant life. Here are five concise, actionable tips on boosting your metabolism. That means burning more calories. These are calories that we are probably storing in our midsection and on our hips.

everywhere else on our body. But the key here is boosting your metabolism. How can you do that? Here we go. Five tips in five minutes starting now. Tip number one, build muscle with strength training. So incorporating resistance training two to three times per week, ideally at least three times per week, will boost your metabolism.

Resistance training requires, your muscles will adapt, your muscles will grow and those muscles need fuel. So it will necessarily start pulling fuel, pulling calories from your body and therefore boosting your metabolism. What is not strength training? What is not resistance training is yoga is not, does not count. Pilates does not count. Going for a walk does not count. Hiking does not count. Those are all great things to do. So certainly do those.

Do not confuse those activities with building muscle for strength training. This is resistance training. has hands down the best, the most powerful impact on your metabolism and boosting your metabolism. Build some muscle. Number two, increase your protein intake. Increasing your proteins or making sure you have high quality sources of protein at every meal has been shown to have an effect.

positive effect on your metabolism. has a higher thermic effect than carbs and fats, meaning that your body literally needs to burn more calories to digest the protein that you're eating. So it's kind of a win -win scenario. think about focusing on the macros of any given meal. And there's plenty of apps out there and you can look at things online. I would suggest taking a week or even just a couple of days and documenting what you eat and seeing what the

distribution of fat, carbohydrates, and protein is. And after you assess it, take a look, think, is there a way you can bump up that protein intake a little bit more? Because that will have, again, a thermic effect on your body. So your body's going to to turn up the heat, turn up the thermos to utilize that protein. So give that a shot. Tip number three, stay hydrated. So there's research that shows that increasing your, or having a high

intake of water can increase your metabolic rate. So what I really suggest for my clients is wake up in the morning, have a full glass of water as soon as you wake up. I'm in the habit now of I have an electrolyte mix in my morning water, but it is waking up and literally pounding a glass of water with an electrolyte mix. Do that upon waking because again, you haven't been consuming any water all night long. Drink a full glass of water before you have lunch.

and drink another full glass of water before eating dinner. So oftentimes that can help satiate what we often feel is I'm hungry, I'm starving, I got to eat a bunch of food and really kind of consume too many calories. Oftentimes that is really like a craving or a response to not being hydrated well enough. So stay hydrated. It'll boost your metabolism. Tip number four, add high intensity interval training into your weekly workouts.

get a couple of sessions per week and high intensity. mean, this is, these are exercises just as it sounds. is very. Effortful, pretty quickly safe, but pretty quickly paced exercises. And that could be that these exercise routines would include things that are often like running, jumping, you know, integrated with some, some weight lifting, although you're not going to be lifting weights quickly. It's still going to be safe, but it's really making sure you get your heart rate up and your heart rate stays up.

Similar concept of this would be doing interval training on a, on a bike or running where you're going very, very hard, resting a little bit, going very, hard again. The sum total is after the, after 20, 30, 60 minutes of doing high intensity interval training, your metabolism really gets fired up and will stay sustained for hours after you're done. even after you're done doing high intensity interval training, your body is still burning through all.

All of your stored fat, all of your energy stores, and you are literally burning more calories even at rest from doing this high intensity interval training. Tip number five, I'm going to repeat tip number one. Yes, it's kind of cheating. So it's actually four tips plus another, plus a repeat one. Strength training. If you do nothing else for your health, if you do nothing else for your healthspan, for your emotional wellbeing, for your cognitive benefits, for your metabolic benefits, for your self -esteem,

for managing blood sugar, for speeding up your metabolism. It is strength training. Please add strength training a couple of days per week into your daily routine. And if you don't know how to start, please message me, let me know, at some of my other, look at my stuff online on YouTube, check out other podcasts, but please, if nothing else, to boost your metabolism, strength train. And there, my friends, is five minutes, five tips in five minutes.

Please share this episode with someone who you love, who really wants to boost their metabolism. Arguably, we all have some extra stores of calories that we store as fat, and that's often like the main thing that people focus on. instead of trying to starve yourself away and try to get your body to utilize that extra stored energy, your body needs a reason to use that energy in muscles, having muscles.

is exactly what consumes all of those stored calories. The more muscles you have, the higher your metabolism, because your muscles need that fuel. So please share this episode with somebody who could use a little tip, some tips about their metabolism. And of course, feel free to message me if you want my help with boosting your metabolism. So thanks for listening. Until next time, cheers.