How to Build a Faster Metabolism at Any Age

G'day Legend,

I’m sitting in the 6th arrondissement of Paris, espresso in hand, watching locals devour croissants, butter, and cheese like it’s a competitive sport — and it got me thinking about metabolism. We’ve been on a performance kick lately, but I wanted to share why your metabolism isn’t fixed. You can actually train it, shape it, and build it — just like your muscles. And the best part? No matter your age, you can build yours too. Here’s how…

In this week’s Newsletter (4 min read):
🔥 Why muscle is your metabolic engine
🚶 The hidden calorie-burner you’re ignoring
🥗 How to fuel your system without gaining fat
 

If you’ve got a mate who thinks metabolism is “just genetics”… make sure you send them THIS link and make sure they accept to get a referral prize :)

🔥 Muscle: Your Metabolic Engine

I’ve always had what people call a “fast metabolism” — sometimes to my detriment when I needed to bulk up for rugby. But here’s the truth: it’s not about how often you train, it’s about how you train.

Think of your body like a car. A V8 burns more fuel at idle than a V4 because it has more cylinders demanding power. Muscles work the same way — lean tissue requires more energy at rest than fat. Each kilo of muscle burns roughly 13–22 calories per day while you do nothing. Add 5–7 kilos and suddenly you’re torching an extra 70–150 calories daily without trying.

And this isn’t reserved for athletes. Research shows just two well-structured strength sessions per week can increase your basal metabolic rate, build lean muscle, and keep your engine running stronger at any age.

✅ Plan of Attack

• Train twice a week, full-body focus. Prioritize compound lifts (squats, deadlifts, presses, rows).

• Stick to the 6–12 rep range — the sweet spot for hypertrophy. This is where I lived for rugby strength and metabolism gains.

• Progress weekly. Add a little more weight, one rep, or an extra set. Small wins compound over time.

🚶 NEAT: The Hidden X-Factor

There’s a reason I’ll take the stairs at the airport even with a suitcase in hand. Most people assume their biggest calorie burn happens in the gym. Reality check: it doesn’t. The real driver is NEAT — Non-Exercise Activity Thermogenesis. That’s every calorie burned outside of workouts: walking, fidgeting, cleaning, even standing.

NEAT can account for 15–50% of your daily burn. For two people the same size, eating the same food, the difference can be 500–800 calories a day — the equivalent of an extra workout.

Picture it:

• Person A drives, takes elevators, eats at their desk, then watches TV (~200 calories NEAT).

• Person B walks part of their commute, takes stairs, runs errands, tidies the house (~700–1,000 calories NEAT).

That’s a weekly gap of 3,500–5,600 calories — basically a pound of fat — without changing workouts. And while NEAT doesn’t “speed up” your metabolism directly, it keeps you active enough to preserve and build lean muscle, which does.

✅ Plan of Attack

• Move on purpose. Stairs over elevators, short trips on foot, carry groceries.

• Layer micro-movements. Stand during calls, stretch while coffee brews, tidy for 5 minutes.

• Rethink the other 23 hours. Training is 1 hour — what are you doing with the rest?

NEAT is the hidden lever. Build it into your day, and you’re not just burning more — you’re keeping your metabolism switched on.

🥗 Fueling Right: Train the System

Here’s the confusing part: everyone wants to “boost their metabolism,” but the approach isn’t the same for everyone. Should you cut weight first or add more muscle? The answer depends on your starting point.

• If you’re carrying extra weight, focus on small, sustainable deficits with strength training to lose fat while preserving muscle.

• If you’re lean but struggling to add size, aim for a controlled surplus—enough food to build muscle without piling on fat.

Either way, the principle is the same: eat with metabolic intention. You’re not just eating food—you’re teaching your body what to do with it. Too little, and your body panics, slowing recovery and growth. Too much of the wrong food, and it defaults to fat storage. The sweet spot is fueling in line with your goal, so your metabolism learns to prioritize muscle.

Plan of Attack:

1. Set Your Direction. Decide: lean out (deficit + lifting) or build muscle (surplus + lifting).

2. Keep Protein High. 25–30% of calories from protein supports both fat loss and muscle gain.

3. Track, Then Transition. Use a 4–6 week tracking phase to dial in, then shift to intuitive eating once habits lock in. Im excited to share a massive announcement in next weeks newsletter on this, something I have been building. If you want to get a sneak peak… click the link HERE and download it :)

Metabolism isn’t built by eating more or less in isolation—it’s built by aligning your nutrition with your current goal, so your body uses fuel for muscle, not fat.

Recipe: Protein Pancakes

These pancakes are a classic I love to smash while building muscle and staying lean. They’re gluten-free, but sub for flour if you want.

Quick Notes

🏃🏻‍♂️ Officially less than 3 weeks out from my sub-3 hour attempt in Berlin. Been documenting my training and nutrition — head to YouTube to WATCH.

📊 Next week’s newsletter is going cover why tracking macros is overrated and what to do instead, so share THIS link with a mate who might be interested.

#EatGoodFeelGood