{"product_id":"how-to-boost-your-metabolism-jeff-walters-9798244351033","title":"How to Boost Your Metabolism: A science-backed 12-week plan to boost metabolism, increase metabolic rate, fix slow metabolism, and break weight-loss p","description":"\u003cp\u003eStill doing \"everything right\" and your progress feels stuck? If you've ever wondered how to speed up metabolism without living on salads and punishment workouts, this book is the reset.\u003c\/p\u003e\u003cp\u003eI wrote \u003ci\u003eHow to Boost Your Metabolism\u003c\/i\u003e for people who want clarity and a plan, not hype. You'll learn what metabolism actually is, why it slows down, and how to rebuild it step by step using nutrition, training, recovery, and simple tracking you can do at home.\u003c\/p\u003e\u003cp\u003eFirst, we get \u003cb\u003emetabolism explained\u003c\/b\u003e in plain English. You'll run a quick \"metabolic audit\" to estimate your \u003cb\u003eresting metabolic rate (RMR)\u003c\/b\u003e, \u003cb\u003etotal daily energy expenditure (TDEE)\u003c\/b\u003e, the \u003cb\u003ethermic effect of food (TEF)\u003c\/b\u003e, and your \u003cb\u003eNEAT metabolism\u003c\/b\u003e, the daily movement that quietly makes or breaks fat loss.\u003c\/p\u003e\u003cp\u003eThen we tackle the part nobody warns you about: \u003cb\u003eadaptive thermogenesis\u003c\/b\u003e. Crash dieting can push your body to conserve energy, making it feel like you have to eat less and less to see results. You'll learn how I use \u003cb\u003ediet breaks\u003c\/b\u003e, a \u003cb\u003erefeed\u003c\/b\u003e, and \u003cb\u003ereverse dieting\u003c\/b\u003e when needed, plus a clear \u003cb\u003eweight loss plateau fix\u003c\/b\u003e decision tree.\u003c\/p\u003e\u003cp\u003eFrom there, we build the engine: \u003c\/p\u003e\u003cul\u003e\n\u003cli\u003e\u003cp\u003e\u003cb\u003eProtein intake for fat loss\u003c\/b\u003e, including the \u003cb\u003eleucine threshold protein dosing\u003c\/b\u003e approach so meals actually support muscle\u003c\/p\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cp\u003eCarbs for \u003cb\u003emetabolic flexibility\u003c\/b\u003e, with \u003cb\u003ecarb cycling\u003c\/b\u003e strategies that support training instead of triggering fear\u003c\/p\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cp\u003eFats that support hormones, satiety, and steady energy\u003c\/p\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cp\u003e\u003cb\u003eCircadian rhythm meal timing\u003c\/b\u003e and \u003cb\u003etime restricted eating metabolism\u003c\/b\u003e principles you can adapt to real life (including shift work)\u003c\/p\u003e\u003c\/li\u003e\n\u003c\/ul\u003e\u003cp\u003eTraining is treated like a lever, not a chore. You'll see how I \u003cb\u003ebuild muscle to boost metabolism\u003c\/b\u003e using \u003cb\u003estrength training metabolism\u003c\/b\u003e principles, a practical \u003cb\u003ehypertrophy program for fat loss\u003c\/b\u003e, and conditioning that does not wreck recovery. We compare \u003cb\u003eHIIT vs Zone 2 cardio\u003c\/b\u003e, explain the \u003cb\u003eEPOC afterburn effect\u003c\/b\u003e, and lay out \u003cb\u003emitochondrial health metabolism\u003c\/b\u003e upgrades without overdoing \"more.\"\u003c\/p\u003e\u003cp\u003eBecause the body is not a calculator, we keep hormones in the room. You'll learn how \u003cb\u003ecortisol stress weight gain\u003c\/b\u003e patterns show up, how \u003cb\u003esleep and insulin sensitivity\u003c\/b\u003e interact, and what \u003cb\u003ethyroid support T3 T4 conversion\u003c\/b\u003e basics look like so you know when to seek labs rather than guessing.\u003c\/p\u003e\u003cp\u003eYou'll also get evidence-aware guidance on: \u003c\/p\u003e\u003cul\u003e\n\u003cli\u003e\u003cp\u003eBrown fat with \u003cb\u003ecold exposure\u003c\/b\u003e and \u003cb\u003esauna\u003c\/b\u003e style heat sessions (with realistic expectations)\u003c\/p\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cp\u003e\u003cb\u003eGut microbiome metabolism fiber\u003c\/b\u003e habits that make digestion and appetite easier\u003c\/p\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cp\u003e\u003cb\u003eSupplements for metabolism\u003c\/b\u003e like \u003cb\u003ecreatine\u003c\/b\u003e, \u003cb\u003ecaffeine\u003c\/b\u003e, and \u003cb\u003egreen tea\u003c\/b\u003e, plus what I skip\u003c\/p\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cp\u003eWearables, \u003cb\u003eHRV\u003c\/b\u003e, and \u003cb\u003eCGM metabolic tracking\u003c\/b\u003e so data helps you, not controls you\u003c\/p\u003e\u003c\/li\u003e\n\u003c\/ul\u003e\u003cp\u003eFinally, we handle real-world nuance. There are smart modifications for \u003cb\u003einsulin resistance metabolism\u003c\/b\u003e, \u003cb\u003ePCOS metabolism cycle based training\u003c\/b\u003e, \u003cb\u003emenopause perimenopause metabolism\u003c\/b\u003e shifts, and men's metabolism factors like \u003cb\u003etestosterone visceral fat metabolism\u003c\/b\u003e. And once the fat loss phase is done, you'll get a \u003cb\u003emaintenance prevent weight regain\u003c\/b\u003e strategy that is sustainable.\u003c\/p\u003e\u003cp\u003eIf you want a complete \u003cb\u003e12 week metabolism plan\u003c\/b\u003e that helps you feel strong, eat like an adult, and stop fighting your body, you're in the right place.\u003c\/p\u003e\u003cbr\u003e\u003cbr\u003e\u003cb\u003eAuthor:\u003c\/b\u003e Jeff Walters\u003cbr\u003e\u003cb\u003eISBN-13:\u003c\/b\u003e 9798244351033\u003cbr\u003e\u003cb\u003ePublisher:\u003c\/b\u003e Independently Published\u003cbr\u003e\u003cb\u003eLanguage:\u003c\/b\u003e English\u003cbr\u003e\u003cb\u003ePublished:\u003c\/b\u003e 01\/17\/2026\u003cbr\u003e\u003cb\u003ePages:\u003c\/b\u003e 290\u003cbr\u003e\u003cb\u003eFormat:\u003c\/b\u003e Paperback\u003cbr\u003e\u003cb\u003eWeight:\u003c\/b\u003e 0.86lbs\u003cbr\u003e\u003cb\u003eSize:\u003c\/b\u003e 9.00h x 6.00w x 0.61d","brand":"Jeff Walters","offers":[{"title":"Paperback","offer_id":49083996111103,"sku":"9798244351033","price":18.95,"currency_code":"USD","in_stock":true}],"url":"https:\/\/www.whiterainbookhouse.com\/products\/how-to-boost-your-metabolism-jeff-walters-9798244351033","provider":"WR Book House","version":"1.0","type":"link"}