How to 'reboot' a stalling metabolism:

Years of stress, poor sleep, skipped workouts, and inconsistent nutrition cause your body to downshift. It’s like driving around with the emergency brake on. You’re moving, but every yard forward is a grind.

Here are some of the biggest metabolism killers I see every week with clients:

• Sleep debt. Less than 7 hours per night consistently will crush testosterone, recovery, and fat-burning ability.

• Chronic dieting. If you’ve been under-eating for months, your body adapts by slowing calorie burn and holding fat tighter.

• Stress overload. Constant cortisol spikes signal your body to store more fat (especially around the midsection).

• Muscle neglect. Muscle is metabolically expensive. If you’re not lifting, you’re lowering your burn rate every year.

• Low movement. Less than 5,000 steps per day is basically “sitting disease.” Your body adapts to the level of activity you give it.

The good news? You can reverse all of this in the next 60–90 days without crash diets, endless cardio, or a cocktail of supplements.

Here’s how:

1. Prioritize recovery. Aim for 7–8 hours of quality sleep. Please start actually taking your sleep seriously. It's the catalyst for everything else. 

2. Eat enough (the right way). Instead of slashing calories, build meals around protein + whole food carbs + healthy fats. This fuels energy and keeps metabolism firing.

3. Lift with intent. Strength training 3–4x per week protects muscle mass and drives up calorie burn—even while you rest.

4. Walk more. Add 2–3k steps to your baseline each week until you’re averaging 10–12k daily. Small, consistent wins compound.

5. De-stress daily. This doesn’t mean meditating on a mountain. A 10-minute walk after dinner, journaling, or playing with your kids does the trick.

None of this is flashy. It’s not “lose 20 lbs in 14 days.”

But it works.

Your metabolism can feel like it’s stuck in neutral. With the right inputs, you can shift it back into drive; and in the next 60–90 days, see fat loss, muscle gain, and energy levels that feel years younger.

If you’ve been spinning your wheels, the first step is to find out what’s actually stalling your metabolism.

That’s exactly what I help men uncover with my Metabolic Assessment. You’ll walk away with a clear plan to reboot your system, and the option to execute it on your own or work with me to get it done.

👉 [Take the Metabolic Assessment here]