are you doing a 2day fast with me on this chilly Tuesday?


The linked podcast is titled:

Dr. John Berardi: How to Optimize Your Metabolism – The Art of Manliness



  • Total daily energy expenditure (TDEE) is the total amount of energy you burn in a day; it’s the sum total of our metabolism.It’s made up of:
    • Resting metabolic rate– the functions of everything keeping us alive (i.e., heart rate)
    • Activity levels– any movement (i.e., fidgeting – not just exercise) (but if you exercise more, TDEE increases)
      • Fidgeting falls under the bucket of NEAT (non-exercise activity thermogenesis)
    • The thermic effect of feeding(i.e., digesting food, chewing, etc.)
  • The majority of your TDEE is made up of your resting metabolic rate
  • Resting metabolic rate is primarily determined by body size. If you’re a bigger person, it’s larger.
    • This is why when you lose weight, your metabolism slows. For this reason, when you’re dieting down and start to lose a few pounds, it might make sense to wear a weight vestthat accounts for the weight you’ve lost.
  • Practicing time-restricted eating increases the body’s metabolic flexibility
  • To optimize your metabolism speed, mix up the type of exercise you do
  • Stress and a lack of sleep both increase the chance of weight gain
  • To take control of your metabolism:
    • Exercise daily
    • Get adequate sleep
    • Manage your stress
    • Optimize your nutrition

Optimize your nutrition

  • Eat adequate protein and omega-3 fats (most don’t!)
  • Drink enough water
  • Eat nutrient-dense foods
  • The simplest thing you can do: don’t overeat
    • How? – Eat slowly and chew your food (eat until you’re satisfied, not stuffed)



Let’s figure it out!  The Fasting Motivation podcast is not medical advice.


read John Berardi

for the rest of the story


I remember my parents telling me this:

I CAN eat slowly,

I CAN chew my food

I CAN enjoy every morsel


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