 All right first question is from Kylie Schransey. You have mentioned that the more muscle you have the faster your Metabolism can be can you please explain this a little bit further? Yes. Yes. I I'm sorry I'm cutting you off. No go for it and the reason why I want to start because this one I've got into it with people online many times over the way I explain this because and this is a another one of those examples Where I talk about how it annoys me when fitness professionals and Academia do this where we we get into arguing over semantics on who's more right about the science Because I one of the best ways to explain this to the average clients They understand and get the concept is to kind of break down like how many calories more this muscle burn per day versus Fat and that I used to you and there's all kinds and where the debate comes from is there's all kinds of research and study to show How drastically different that is for person to person which that's where it can get really muddy and confusing when trying to explain to The average person but the way I would explain it to somebody is this for every extra pound of muscle That you have on your body So for every pound of muscle we build on your body your body burns an additional 30 to 50 calories a day now that where that's where the argument is oh, that's too high Oh, that's not high enough like oh, that's not the studies show that it's way less than that Here's the deal that the idea is to get the point across so people understand not get hung up on the exact percentage of the exact calorie Mount the idea is for you to understand as a as a client that if I can get you to add Five pounds of muscle on your body Then I potentially have got your metabolism Burning an additional two to three hundred extra calories every single day without doing any extra activity It's because muscle is an expensive tissue It requires more calories to sustain to stay on your body more than fat does you add fat It doesn't take a lot of calories to keep fat on your body It does take more calories to keep muscle. So as we build more muscle, it's more expensive It needs more calories to stay that's how it speeds up the metabolism and the number is what's debatable But I did to me I used to just give that 40 to 60 calories extra per pound to put it in a perspective for a client that Hey, listen, we can keep your scale the same And I could actually add five pounds of muscle to your body and lose Body fat and you would stay the same on the scale because you've added five pounds of muscle Your body is now burning an additional X calories per day Right. So it gets even more interesting than that because there's the obvious you have more active tissue That active tissue requires more calories just to maintain fat is you know fat is still an active tissue But it's far less active Then muscle sort requires less calories to maintain one of the most expensive tissues on the body's the brain Utilizes quite a bit of calories for the amount size it is in your organs as well But muscle is it is a relatively expensive tissue So that's the simple way of explaining it and it's if look bottom line is more muscle means you'll burn more calories That's the bottom line, but there's more to it It also goes this far that there's a bit of metabolic flexibility within the amount of lean mass that you have on your body So what I mean by that is you could have a hundred and fifty pounds of lean mass on your body and your body could run off of 2,000 calories or 2800 calories with the same amount of lean body mass now How does that happen? Well, there's the body can make itself without necessarily changing the amount of lean tissue What not the it can change the efficiency of how you utilize calories now One of the way one of the ways to speed up the metabolism is to reduce that efficiency and one of the best ways to Do that is to send a signal to the body that says I have ample calories coming in and I need to get stronger So increasing your calories by the way just bumping your calories a little bit will actually speed up your metabolism a little bit Regardless, I don't care who you are you eat a little bit more your body burns a little bit more now How much more it burns depends on the individual depends on the other signals that you're sending your body But ample calories sends a signal that says we don't need to be as efficient Then the other signal is am I sending a signal to my body that says I need to get stronger and build muscle Even if I kept my lean body mass the same if I start lifting weights and tell my body I need to get stronger and I need more muscle just that signal alone reduces Efficiency or the the thriftiness that your body has with calories and we've seen this with the people that we've trained I've had clients I've worked with who have only gained a couple pounds of muscle But the calories that they burn more doesn't make any sense. You gain two pounds of muscle. You're burning 800 more calories I know two pounds of muscle just sitting there isn't burning 400 calories the environment you create That's it. That's it. It's not burning 400 more calories per pound So there's there's there's other things that happen there that we don't quite understand But I've observed it time and time again I know other coaches coaches that work with competitive at you know physique competitors bodybuilders and bikini competitors like Lane Norton He talks about this all the time. We don't exactly know what's going on But we've observed it and you make your metabolism faster by both building muscle and by sending the signals to your body It say we don't need to be thrifty you do those two things and you do them consistently and you do it the right way and Appropriately and you'll see a pretty steep ramp up of the calories. I've been blown away many times by it Well, just behaviorally like seeing you know if your body if you're focused more on building muscle and you know going in That direction just what kind of activity that promotes overall in you know comparison to You know, you're lean by miss like and and you're you're optimizing your your fat storage like so just the behavior of You know acquiring more muscle is going to create more calorie burn. Well, yeah, it's the two major factors factor one To have more to have more muscle on your body requires more energy to keep it there So it needs more calories than fat does so that's factor one And then factor two if you're telling the body by lifting weights to build more muscle It needs more calories to build the muscle. It doesn't build it out of thin air Yeah, so it needs calories there also So it's not just having more muscle speeds of the metallurgy. It's also the act of trying to build muscle is also requiring more calories The combination of those two factors is what results in what I've observed in my time roughly somewhere between 30 to 50 calories per pound of lean body mass or pound of muscle that you add to your body give or take because there is a Variance per person, but it's a really good number to give come people a kind of an idea of like wow if I really Make an effort to build muscle and I could just put on five or six pounds of muscle and focus that way I potentially could speed my metabolism that much that's a significant difference It is and look, you know a while ago one of the first actually the first time we interviewed What I consider to be one of the smartest professional bodybuilders in the world Ben Pekolsky, you know up until that point up until we met him I thought that one of the the genetic deciding factors one of the factors that determined whether or not Somebody could become a pro bodybuilder besides the fact that they could build lots of muscle and they respond well to exercise and that they You know that their body responded to all the drugs One of the factors that I thought was they probably had incredible Digestion to be able to consume all the calories that it that their body needed to build so much muscle I mean some of these guys are coming in shredded 270 pounds that's what I thought so when I interviewed Ben and I told him this he said it's the opposite He said pro bodybuilders are able to eat less and build tons of muscle They actually can walk around with tons and tons of muscle their body and not have this huge Metabolism spikes one of the reasons why they can carry so much muscle imagine if you were you know 250 pounds you have to consume 10 or 12,000 calories every day It's gonna kill you and yet some of these guys are walking around 5,000 calories 4,000 calories Able to maintain it so there's a bit of a genetic component You know that's influenced there as well But if you want to speed up your metabolism build muscle and then send the signals that tell your body You don't need to be thrifty with calories. That's going to speed up your metabolism How much it speeds up that can be determined on your genetics and some of your past, but that's how you speed it up That's the most effective way I've seen