Boost your metabolism
What the science really says about energy expenditure, and the practical levers that melt fat without costing you muscle.
Fat loss · Intake · Plateaus
PDF ebook · 44 pages · English
Coffee, spices, supplements, smartwatches. Everyone promises to speed up your metabolism, and almost no one explains what that means. The fast or slow metabolism people talk about doesn't really exist. What you do have is far more levers than you think to raise how much your body burns.
This guide explains how your body spends its energy, how to measure what you burn and read your results, and which levers actually work, with the real size of each effect. Sleep, strength training, protein, everyday movement, and what is mostly marketing.
You'll also learn how to build a reasonable deficit, why your weight eventually stalls and what to do when it does, so you lose fat without losing muscle and without putting it all back on.
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The guides give you the guidelines. In one-to-one coaching, I adapt them to your body, your test results and your daily life, with support every day on WhatsApp. I also run coaching groups in French, English and Portuguese.