How can I speed up my metabolism?

On Ep. 108, Nikkiey explains that muscle raises your basal metabolic rate (BMR), the calories your body needs just to breathe, circulate blood and repair cells. The more muscle you carry, the more you burn at rest. On Ep. 21 she uses herself as the example: she estimates her BMR went from around 1,300 calories to at least 1,600 over eight years of strength training. Ep. 98 describes muscle as an almost covert calorie furnace, which matters because metabolism tends to slow with age and through menopause.

Don't judge a lifting session by your watch. On Ep. 93, Nikkiey points out that strength workouts often don't show many calories burned, but afterward your body gets to work repairing and building muscle, spreading that burn across the rest of the day. Cardio, she says, tends to push the body to conserve energy instead. On Ep. 21 she adds that you can raise exercise calorie burn by increasing the frequency, intensity or duration of your workouts, so put real effort behind them and challenge yourself.

The other half is food. On Ep. 108, Nikkiey warns that some women eat at or below their BMR range, then wonder six months later why nothing is working. They simply aren't giving their body enough, especially while asking it to strength train. On Ep. 93 she explains that feeding your body appropriately and eating more throughout the day while you build muscle helps speed up your metabolism. Ep. 21 also notes that sleep and stress management have a significant impact on your results.

If years of eating less and doing more cardio haven't worked, your metabolism isn't the problem. The plan was. Lift consistently, fuel the muscle you're building, and give it time.