Want to know the hidden reason your fat loss might be stalling—even if you're eating clean and working out? It's called NEAT: Non-Exercise Activity Thermogenesis. And it could be your secret weapon or your biggest downfall.
In this episode, JJ Virgin breaks down:
🔹 What NEAT is and why it matters
🔹 How your body adapts to calorie restriction or intense workouts by lowering NEAT
🔹 Why tracking your daily steps is non-negotiable for fat loss
🔹 How NEAT can vary by up to 2,000 calories a day between individuals
🔹 Simple tips to boost NEAT without spending more time at the gym
👟 Your first step? Get to 8,000 steps a day—every single day. Then level up to 10k… 12k… and beyond.
Whether it's walking after dinner, taking the stairs, or setting an hourly movement timer, small actions add up. JJ shares how to keep your total daily energy expenditure (TDEE) high by staying active outside of workouts.
Timestamps:
00:00 – Why NEAT is your metabolic secret weapon
00:22 – How your body compensates during dieting or intense training
00:45 – Step #1: Track your steps (start with 8,000/day)
01:09 – Walking after meals and other simple NEAT boosters
01:56 – Total daily energy expenditure and why it matters
💥 Want to age powerfully, build muscle, and lose fat without wrecking your metabolism? It starts with NEAT.
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I’m JJ Virgin – a triple-board-certified health expert, fitness hall of famer, and four-time New York Times best-selling author. With over four decades of innovation in wellness, I’m here to help you take control of your health, build lean muscle, and optimize your metabolism – no matter your age.
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