5 Steps to Optimize Your Metabolism to Stay Lean for Life
In this episode of Get Sculpted, hosts Marilynn, Tijana, & Jordanna discuss why crash dieting doesn't work and what you can do to reset your metabolism.
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Are you tired of the endless loop of crash dieting and feeling like you're fighting an endless battle with your metabolism? You’re not alone – people often approach weight loss by severely restricting calories and doing endless cardio, only to find themselves right back where they started–or worse!
The truth is, crash diets and extreme approaches work against your body's natural fat-burning mechanisms. Your metabolism is smarter than you think, and it will adapt to whatever you throw at it. Today, we’re breaking down the science behind resetting and optimizing your metabolism to get the lasting results you want.
In this episode, we cover:
Why crash diets that restrict calories to 1200 or less per day actually slow your metabolism and lead to metabolic adaptation
How building muscle through progressive overload helps you burn more calories, even at rest
How to determine your optimal protein intake and practical strategies for hitting your daily protein goals
Why maintaining calories as high as possible during fat loss phases helps prevent metabolic slowdown, excessive hunger, and rebound weight gain
Why alcohol negatively impacts metabolism and practical strategies for reducing alcohol consumption
Whether you're just starting your fitness journey or looking to level up your results, you'll learn exactly how to fuel your body and reset your metabolism for good. Get ready to discover how you can finally break free from the crash diet cycle and create lasting results you’ll be proud of!
Muscle makes you look toned. We know that. But it is also metabolically active tissue, meaning you will burn calories 24/7. So even when your body is resting, even when you're sleeping, the more muscle you have, the more calories your body will burn at rest. So this is why if someone wants sustainable fat loss, building muscle has to be non-negotiable.
- Marilynn
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Links & Mentioned Resources
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More about the Get Sculpted Podcast
Welcome to Get Sculpted, the podcast designed for women ready to transform their bodies and level up their lives with science-based strategies and actionable advice.
We dive into the essentials of fat loss, muscle building, and metabolism optimization by helping you work smarter, not harder.
This isn’t about quick fixes or fad diets; it’s about creating sustainable habits and stacking wins. We’ll help you fuel your body, strengthen your mindset, and build your 2.0 sculpted self from the inside out.
We’re your hosts, Jordanna, Marilynn, and Tijana. We have over 20 years of collective experience in the training, nutrition, and body transformation business, with over 1000 transformations and counting.
Ready to get stronger, more empowered, and embrace a healthier, more resilient you? Join us every week and start sculpting the life you deserve!
The unedited podcast transcript for this episode of the Get Sculpted podcast follows:
Breaking Up With Crash Diets
[Tijana] Welcome back to the Get Sculpted podcast. It is January, which means we know you've got diets on your mind. So we’ve got a great episode teed up for you today. We’re going to talk about how to break up with crash diets and how to actually optimize your metabolism so you can stay lean for life.Here’s the thing, none of us wants to diet for the rest of our lives, but that’s what happens when we rely on quick fixes. If you’ve tried 75 Hard, keto, Dr. Bernstein, or any other diet that’s only focused on the short term, it’s a crash diet. You’ll do them again and again, feeling like a failure because you can’t stick to it long term.
I want you to consider this: what would it take for you to become the type of person who sustains a lean, fit, and athletic body year-round? That’s what we want to reverse engineer. Not just how to lose 10 pounds in a month, but how to be fit for life.
Today, we’re going to talk about why 90% of diets fail and how you can be part of the successful 10%.
Why Crash Diets Fail
[Jordanna] Crash diets fail because you’re trying to hack the process. You’re focusing on super low calories—like 1200 a day, which is toddler-level intake. You might lose weight fast, but it won’t last. You end up slowing down your metabolism, feeling hungry and exhausted, and then rebounding.Your body is brilliant and adapts to whatever you do. When you eat too little, your body downregulates, and your metabolism slows. This leads to more fat storage over time, especially through perimenopause and beyond.
Science-Backed Strategies for a Lean, Strong Body
We’ve established that crash dieting doesn’t work. So how do we break the cycle and build a lean, strong body for life?
Step 1: Build More Calorie-Burning Muscle
[Marilynn] Building muscle is key to sustainable fat loss. Muscle is metabolically active tissue, meaning the more muscle you have, the more calories you burn at rest—even while sleeping.Instead of defaulting to endless cardio, focus on strength training. Compound movements like squats, deadlifts, presses, and rows are your foundation. Use progressive overload—gradually increasing weight, reps, or sets—to continuously challenge your body and build muscle.
By increasing muscle mass, you raise your resting metabolic rate, allowing you to eat more without gaining fat.
Step 2: Prioritize Protein—The Metabolism Multiplier
[Tijana] Protein is crucial for muscle growth and repair. It also has the highest thermic effect of food, meaning you burn more calories digesting protein than carbs or fats. Plus, it keeps you feeling full and satisfied.Aim for about 0.8 to 1 gram of protein per pound of body weight. Batch-cook lean proteins, add protein powder if needed, and focus on high-protein snacks like turkey pepperettes, jerky, Greek yogurt, and cottage cheese.
Protein helps you maintain and build muscle, which in turn boosts your metabolism and makes fat loss easier.
Step 3: Keep Calories as High as Possible
[Jordanna] Don’t starve yourself. Instead, coax the fat off by maintaining the highest possible calorie intake while still in a slight deficit. This approach prevents metabolic slowdown, reduces cravings, and keeps your energy levels stable.Start by not skipping meals and building balanced plates. If you need to cut calories further, do it gradually—by about 100 calories at a time—and monitor your progress. Track your food intake temporarily to understand what you’re really eating.
The goal is to lean out while still giving your body the fuel it needs to thrive.
Step 4: Optimize Your Sleep Environment
[Marilynn] Sleep is an underrated tool for a healthy metabolism. Poor sleep disrupts hunger hormones, making you crave more and burn less fat.Good sleep helps regulate cortisol levels, enhances recovery, and improves overall function. Set a consistent bedtime and wake-up time, create a cool, dark sleep environment, and minimize phone usage before bed. Consider reading or meditation to unwind.
Prioritize sleep just like you prioritize your workouts and nutrition. Your metabolism will thank you.
Step 5: Reduce or Remove Alcohol
[Tijana] Alcohol is empty calories that disrupt sleep, impair fat burning, and hinder muscle recovery. Cutting back or eliminating alcohol can dramatically improve your metabolism and overall health.If it’s ingrained in your social life, start by setting limits, adding water between drinks, or choosing mocktails. Visualize how you want to feel the next day—energized, clear-headed, and ready to crush your goals.
Recap: Five Steps to Optimize Your Metabolism
Build More Muscle: Focus on strength training and progressive overload. Prioritize Protein: Aim for 0.8 to 1 gram per pound of body weight and choose high-quality sources. Keep Calories High: Avoid deep deficits; coax the fat off and track your progress. Get Quality Sleep: Consistent bedtime, cool/dark room, and no screens. Sleep is non-negotiable. Reduce Alcohol: It’s empty calories that hurt your progress. Cut back or cut it out to see rapid improvements.
Next Steps and Final Thoughts
If you follow these five steps, you’ll be well on your way to optimizing your metabolism and breaking free from crash diets.Before we wrap up, we want to mention that we understand January can be tough—seasonal depression and low moods can set in. In our next episode, we’ll talk about how to combat low moods and thrive during the winter.
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Let’s build that 2.0 version of you together. See you next time!