In this RAW episode, Marty Gallagher, J.P. Brice, and Jim Steel unpack why metabolism slows and what you can realistically do about it. We separate basal metabolic rate (BMR), non‑exercise activity (NEAT), thermic effect of food, and training effects, then outline diet quality, protein intake, sleep, stress management, and strength training as levers you control. We compare steady‑state cardio, zone‑2 work, and intervals for calorie burn and recovery, and translate it into week‑by‑week planning for home gyms and commercial facilities. The team also highlights practical gear for circuits and conditioning sessions that raise energy expenditure without beating you up. Full episode list and resources: https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep113
ABOUT THIS EPISODE: Co-hosts Marty Gallagher, J.P. Brice, and Jim Steel explain how metabolism actually works and where to focus if you feel “stuck.” They outline the components of daily energy expenditure, then connect training and nutrition to sustainable fat loss: prioritize protein to support lean mass and satiety, lift 2–4 days per week to preserve or build muscle, and blend zone‑2 cardio with short interval sessions for conditioning. Recovery (sleep, stress control, sensible progression) is positioned as the governor that lets you train hard consistently. We close with straightforward equipment picks that allow repeatable circuits—kettlebells, dumbbells, fan bikes, rowers, and self‑powered treadmills—plus programming ideas for busy people and facility operators.
Related training guides:
https://www.ironcompany.com/blog/bodybuilders-amping-up-metabolism?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep113
https://www.ironcompany.com/blog/anabolic-burst-creating-metabolic-amnesia?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep113
https://www.ironcompany.com/blog/cardio-training-periodization?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep113
WHAT YOU’LL LEARN
The components of metabolism (BMR, NEAT, TEF) and how training influences each.
How to pair strength training with zone‑2 and interval cardio for sustainable fat loss.
Practical weekly templates for time‑crunched lifters and gym operators.
Equipment choices that support high‑output circuits without excessive joint stress.
KEY TOPICS
Protein intake, sleep, stress, and their impact on energy expenditure
Strength training for lean mass and resting metabolic rate
Picking the right conditioning tools for adherence and recovery
QUICK ANSWERS
Q: What’s the fastest way to “boost” metabolism?
A: There’s no switch; combine adequate protein, progressive strength work, and regular movement (NEAT) with 2–3 weekly cardio sessions to raise total daily energy expenditure.
Q: HIIT or steady state—what’s better for fat loss?
A: Both work; use mostly zone‑2 for volume and recovery, then add brief intervals 1–2 times weekly if sleep and stress are managed.
Q: Do I need special supplements?
A: No. Emphasize whole‑food protein, fiber, and hydration; train consistently and sleep 7–9 hours before considering add‑ons.
SHOP THE EPISODE
Xebex AirPlus Runner Smart Connect Curved Treadmill
https://www.ironcompany.com/xebex-airplus-runner-smart-connect-curved-treadmill-acrt-01?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep113
Concept2 SkiErg
https://www.ironcompany.com/skierg-concept2?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep113
Xebex AirPlus Expert Bike 3.0
https://www.ironcompany.com/xebex-airplus-expert-bike-3-0-xebex-abvr-3l?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep113
IRON COMPANY Premium Powder-Coated Kettlebells
https://www.ironcompany.com/premium-powder-coated-kettlebells-iron-company-ic-ppck?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep113
IRON COMPANY Urethane Hex Dumbbells
https://www.ironcompany.com/urethane-hex-dumbbells-iron-company-ic-u-hex?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep113
FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep113