December 14, 2019
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How to Fix a Slow Metabolism | Lose Weight Now

Hi. I’m Dr. Zyrowski and I’m gonna teach
you how to fix a slow metabolism.
If you’re new to the channel and you want
to excel your health and your life, be
sure to subscribe and hit the little
bell notification and you’ll be well on
your way. So in this video we’re talking
about how to fix a slow metabolism. This
is a problem that so many people face
and there’s so many people out there who
feel that every time they take a bite of
food they’re just starting to gain more
weight and if they come even the
slightest bit off a strict diet that
they’re following they start to gain
more weight. And it’s because they have a
sluggish metabolism. Now one of the
things that’s important about your
metabolism is, you know, when we look at
the basic physiology of it, it’s all
about a hormone called insulin and when
insulin is present we cannot burn fat, we
cannot cut that fat off, that extra fat
off our body so that we can start to
lean up. So we want to make sure that
we’re keeping insulin levels low. That’s
the key to fixing your metabolism. So
this whole video is really going to be
talking about how we can go in and keep
insulin levels low to boost your
metabolism. So let’s go ahead and jump
right into all the things you need to
know in order to fix your metabolism. Now the
first big one is stop dieting. Now the
reason that so many people have a
sluggish metabolism is because they’re
following crazy strict diets that go and
put them in huge calorie deficits that
wrecks their metabolism. In order to lose
weight we need to come in as a calorie
deficit but we want to come in at a
minor calorie deficit, not huge massive
calorie deficits that are just
destroying your metabolism. When we look
at people who follow these big
huge calorie deficit diets, they lose a
ton of weight but the problem is they
gain it all back. The show of The Biggest
Loser is an absolute prime example of
this. All these people lost all this
weight in the short period of time but
then what happened is that after the
show they gained it all back and some. So
make sure that you’re you’re following a
good quality sustainable diet and not
coming in at a huge calorie deficit
because that is what is going to destroy
your metabolism. So stop dieting and
follow a good quality nutrition plan. Our
heal yourself cookbook, the one that my
wife and I wrote actually teaches you
how to do this. It’s a
nutrition plan that is based on 50% good
fats, 40% protein, and 10% carbohydrates.
This is a nutrition plan that is
anti-inflammatory. It is able to help
balance your hormones. It helps detox the
body and it helps heal. And the best part
about it is it’s sustainable for a
lifetime. It’s something that you can
just stay on and your body is just
becoming healthier and healthier because
you’re following a
nutrition plan that is constantly
healing the body. So this nutrition plan
is sustainable and it’s going to help
you lose weight and boost your
metabolism. Now the next big thing that
we want to talk about is good fats. You
want to increase good fats and I’ll tell
you why. So first of all, good fats are
very sustainable. They give you a good
source of energy and the other reason
that they’re great is because they don’t
raise insulin levels hardly at all. They
don’t raise blood sugar hardly at all.
And so when we look at these different
good fats, it’s important to eat a lot of
them in order to actually feel good and
fix your metabolism. Now the other thing
that’s important to mention about good
fats is so many people have heard that
fat will make you fat and not only is
this unfortunate because I think this
has caused neurological damage in so
many people who have taken fat out of
their diet for years. I think this is
where a lot of these neurological
conditions are coming from, amongst other
things of course. But the other reason
that it’s unfortunate is because people
have been given such a terrible
misinformation that is causing them to
become fat and here’s why. When we look
at fats, I said they barely raise insulin
levels, but the other thing that they do
is they actually buffer the insulin
levels and keep them low so if we eat an
egg, for instance, if we take the egg yolk
out of it, it’s going to increase our
insulin levels much higher. So all these
people eating egg whites in order to
stay lean, they’re not doing themself any
service. And then the same thing goes
with yogurt for instance. If you take the
fat out of yogurt and then essentially
what will happen with that too is that
you take that buffer out and you’re
getting a massive amount of protein
that’s going to increase your insulin
levels and also increase your blood
sugar. So nature has a good way of
knowing that we need
fat within the food that we’re eating
and that’s why it’s like that. So when we
start isolating the different components
of it, it doesn’t do us any good. So
increase your good fats in order to fix
your metabolism and leave those good
fats in your foods because it keeps the
insulin levels and blood sugar levels
lower. Next big one is apple cider
vinegar. So you’ve probably heard me talk
about this a lot, but you can take a
teaspoon of apple cider vinegar, put it
into a cup of water and drink that
before every meal and it’s going to help
keep your blood sugar low and keep your
insulin levels low. So use apple cider
vinegar as a tool to help fix your
metabolism. Next big thing that we need
to do is we need to decrease cortisol.
Cortisol is a stress hormone that comes
from the the terrible lifestyle that
most people are living. Just stressed out
all the time, not getting enough sleep.
You know, pushing themselves to the max
and when we have a high amount of
cortisol, it does some really bad things
for us. First of all it likes to store
fat. It also likes to dump a lot of blood
sugar into our sugar, into our
bloodstream. It likes to increase insulin
levels. It also likes to increase
visceral fat. It also likes to increase
inflammation and it also likes to
actually go and start to break down our
muscle. When we break down our muscle it’s
breaking our muscle down into sugar
which is increasing our insulin and also
increasing our blood sugar levels. And so
we have to decrease cortisol. For people
who have high amounts of cortisol. And
when I work with my different clients
what I’ll do is I’ll have them take our
adrenal revive formula on an empty
stomach in the morning and then it’ll
help start to balance that cortisol
throughout the day. So make sure you’re
working to decrease cortisol and
decrease stress. Next big one is sleep. So
sleep is a time when our body kind of
resets. Our hormones balance and most
people are not getting enough sleep at
night. So whether you have a hard time
falling asleep or you have a problem
with waking up in the middle of the
night. If you can identify those issues
and start making some changes it’ll be
very important to fixing your metabolism.
Because if your hormones aren’t
resetting, they aren’t rebalancing and
you’re not getting enough sleep, you’re
not only going to increase your cortisol
levels, but your your body just isn’t
going to function as it should. So make
sure you’re getting adequate amounts of
sleep at night.
Last if, not least, I’m going to share a
bonus tip with you. So intermittent
fasting is a huge way to help fix your
metabolism as well. And the reason that
it works so well is because what it
essentially does is it keeps your
insulin levels very low for a long
period of your day.
So intermittent fast, an example of it,
would be too fast for 16 hours and then
eat your meals within an 8 hour period.
During those 16 hours of fasting your
insulin levels are gonna stay completely
low. And then what you would I recommend
with intermittent fasting is you have
two big meals. You have a big meal at
lunch and you have a big meal at dinner.
But you don’t go in graze in between.
Because what you want to do is you want
to have that big meal and then go back
into that fasted state and then have
that big next big meal and then go back
into that fasted state. And that keeps
your insulin levels low at all times
and once again, intermittent fasting is
not about calorie deficits it’s also not
about eating less food. It’s just about
being strategic in the way that you’re
eating food. And of course I recommend
eating a high quality diet while
intermittent fasting. As a matter of fact
I have a super powerful video that
teaches you all the ins and outs of
intermittent fasting and so definitely
check that out. So if you want to fix
your metabolism, go ahead and incorporate
these things into your lifestyle. They’re
going to be absolutely huge game changer
going to be a huge game-changer. And if
you have any questions go ahead and post
in the comment section below. Give the
video a thumbs up. And until next time
folks, you make it an incredible day

Randall Smitham



  1. Rachel Schade Posted on March 11, 2018 at 6:41 pm

    Great information!

  2. Eximius Chiropractic Posted on March 12, 2018 at 12:44 pm

    Thank you for doing this video. It explains why so many people suffer from weight loss.

  3. Samantha Merkau Posted on March 12, 2018 at 11:09 pm

    These videos keep getting better and better. Wow excellent information.

  4. Linda ola Posted on March 30, 2018 at 2:44 pm

    Hello I would like too order your cookbook and the adrenal supplements thank you

  5. Deepthi Devagudi Posted on April 21, 2018 at 7:20 pm

    Very informative video…

  6. Keto King Posted on April 25, 2018 at 5:27 am

    Thank you for a great and informative vid,,,,

  7. Léa Harvey Posted on April 25, 2018 at 6:44 pm

    I have a sleep disease called narcolepsy. Because of that, I don’t sleep very well at night. Without medication, I cannot sleep more than 2 hours at night. Now, with medication, I am able to sleep about 5 hours per night. Is it still possible for me to lose weight if I apply all the other strategies?
    Also, can you make a video on how increase the leptin hormone, and how to decrease the ghreline? Narcolepsy has a bad effect on these hormones so that doesn’t help me…

  8. Retropee 22 Posted on April 26, 2018 at 4:47 pm

    Hie😀like your channel thank u….can I eat sweet potatoes and still loose weight on keto as my carbs

  9. Kalki Dan Posted on April 26, 2018 at 5:41 pm

    Thank you so much Dr. Nick, for uploading such informative video.
    It really helps.

    New subscriber 😃

  10. Tony Crawford Posted on April 27, 2018 at 1:55 am

    i take acv and baking soda. and tell us the good effects of taking creatine for muscle loss Parkinson disease and brain cognitive effects. Thanks doc. Respectfully the sarge.

  11. Sandra Lachance Posted on April 27, 2018 at 12:49 pm

    Thank you , Doc! As always, very good info! You speak about calories deficit, big or modereate… What would be a suitable deficit? 20%?

  12. B Posted on April 27, 2018 at 6:04 pm

    Does body fat count as a good fat?

  13. welshdragon2008 Posted on May 5, 2018 at 6:28 pm

    To boost metabolism. Intermittent fasting, Apple cider vinegar, healthy fats, and HIIT exercise!

  14. Sandra Lachance Posted on May 11, 2018 at 2:21 pm

    Just to let you know, fun fact : the French health community (Canadian French, at least) are SOOO retrograde and ill informed!!! You would'nt belive what I can read about us! 10 years (at least) behond… Too restrictive, exclude too much food groups, not enough fibers, too much saturated fats, not sustainable in the long run, no proof it works or it's safe… Thanks god, I can speak english and listen to people who's informed!

  15. arwa elshayegi Posted on May 25, 2018 at 9:23 pm

    May you plz tell us some examples of high quality fats food?
    Also what is the amount of calorie dificit we should deduct from our daily calorie intake 2 loose body fats?

  16. Brian Walker Posted on May 31, 2018 at 11:01 pm

    Nick Zyrowski is a doctor of chiropractic, not an M.D.

  17. Mousa Monieb Posted on June 4, 2018 at 7:59 am

    Dr. Nick I'm fasting from 3:00am to 6:30pm having no food or drink . So what do you suggest for me hiit about 4pm everyday or 5 day week and I break fasting at 6:30pm

  18. Sue G Z Posted on June 4, 2018 at 8:13 am

    Great vedio, thanks Dr Nick! This Nutritional Diet you are talking about sounds like the Keto, would it be OK for someone with familial high Cholesterol be able to do a diet with 50% fat (whether including butter or not), or that would be more harmful? Appreciate your views.

  19. Trump is Puto Posted on June 4, 2018 at 2:47 pm

    I've made all these changes minus the sleeping. Still can't sleep longer than a couple hours at a time

  20. J S Hansen Posted on June 5, 2018 at 6:12 am

    HI doc is it true that cortisol also reduces testosterone?

  21. ScilexGuitar Posted on June 12, 2018 at 7:51 am

    Can I eat Breakfast, lunch and dinner while doing IF? In a span of 8 hours?

  22. Nikki Mctouton Posted on June 20, 2018 at 6:41 am

    I do IF and I have a 4 hour feeding window, I just never seem to be able to eat more that about 1000 calories how do I do that, fatty things can make me feel sick in my stomach, I do try to eat like avocado and seeds and nuts, but really fatty meats make me sick. I do eat eggs though. I it bad be eating 1000 calories a day. I do the apple cider thing.

  23. J Fraizer Posted on June 21, 2018 at 3:40 am

    Will coffee and MCT oil break a fast?

  24. Mary Perry Posted on July 1, 2018 at 1:21 am

    Should you have a healthy fat with each meal?

  25. Jennifer S Posted on July 2, 2018 at 1:42 am

    Wow! We were so misled for so many years! This explains why I lost and gained 20 pounds about 10 different times following Weight Watchers eating practically zero fat.

  26. Azi Hassanzadeh Posted on July 11, 2018 at 6:47 am

    Thank you for all videos but please talk a bit slowly 🙏🏻🙏🏻🙏🏻🙏🏻

  27. GERAlynz Posted on July 26, 2018 at 4:52 pm

    It is more convincing than others uploading there videos and talk to much thing that is useless .

  28. michele Phelps Posted on August 7, 2018 at 12:46 pm

    I have been on a plethora of weight loss diets since elementary school, I am now approaching 60. My focus is shifting to optimal health 1st, wt loss 2nd. Nevertheless wt loss is still important to me. During the process of healing my slow metabolism, should I expect some weight gain initially? I’ve been following a low carb/ Ketogenic way of eating for 2 yrs and it seems like I get to a certain weight and stall. Then I go up a few pounds, drop down to that same weight and stall. This has been going on for over a year despite multiple adjustments.

  29. Margie Mistretta Posted on August 9, 2018 at 1:50 pm

    I'm learning so much from you ..I'm prepared to start today. I have purchased a whole of greens and bone broth. I have apples and avocados . Unfortunately could not afford the vitamins yet. But I need to know again what are good days. Olive oil and avocados and eggs what else yummy that falls into that category. Thanks for your help

  30. P Chan Posted on August 13, 2018 at 12:18 am

    Like your enriched video information.

  31. Chamanlal Sharma Posted on August 19, 2018 at 7:00 pm

    Great video

  32. asuta gajere Posted on September 4, 2018 at 7:46 pm

    Thank u for this great video

  33. Marksman Only Posted on September 6, 2018 at 5:24 am

    Hey Dr. Nick Zyrowski I've been doing OMAD for a while now I can say without a doubt I haven't been eating proper OMAD meals but I've just hit a plateau to the point I'm just maintaining my body weight.. I understand that it could be probably because I haven't been eating proper OMAD meals but I'm pretty sure I have a under active thyroid that hasn't been diagnosed.. it runs in the family; is their anything other than the obvious to just go to a doctor and get my thyroid under control? As well is their any health concerns doing OMAD with a under active thyroid? Thanks.

  34. Tammy Davis Posted on September 19, 2018 at 10:13 am

    So, I had thyroid disease probably 10 years ago. My thyroid was removed. I take a thyroid replacement. I started intermittent fasting a little over a week ago and went to a carnivorous diet. Is it a problem for people without a thyroid? I can't find any information on my situation. Thanks!

  35. Jen cortez Posted on October 3, 2018 at 2:47 pm

    Wow, just wow i was trying to figure out my metabolism! And you're video is perfect. Thank you Dr. You're blessed thank you again.💖💚💛💙🧡💝 sending love from Wyoming too you and your wife💃

  36. Random Salty Person Posted on October 19, 2018 at 4:42 am

    So you are teaching more or less a Keto diet along with intermittent fasting…which I agree with and is the only way to eat for me! I simply love this lifestyle! I pretty much do Keto/worrior and omad depending on which way my day is going…such a flexible way to eat!

  37. Cofefe Posted on October 19, 2018 at 9:43 am

    Slow metabolism is caused by insulin resistance. This does nothing about insulin resistance.

  38. Jj Kiko Posted on October 19, 2018 at 7:36 pm

    Dr.Nick could you please do a video on just Cortisol. Thank you so much love all you're videos.

  39. Plus Bonus Posted on October 22, 2018 at 7:27 am

    Yeah but the high carb low fat people say the opposite ; who am I to believe?

  40. trick is a trick Posted on October 31, 2018 at 10:32 am


  41. Phil Powell Posted on November 4, 2018 at 12:58 pm

    I used to be a personal trainer and what your saying about good fats
    Is so true thank you for speaking truth! Other people on YouTube
    Don't give good information like you do !

  42. Phil Powell Posted on November 4, 2018 at 1:03 pm

    Your videos are awesome best information about weight loss and living a healthy lifestyle !

  43. सार्वजनिक संडास सिर्फ 2 रुपये Posted on November 20, 2018 at 8:20 pm

    does increase muscle volume increases metabolism ?

  44. Judith Byberg Posted on December 3, 2018 at 8:27 am

    Hi Nick, great video !! I suffer from gastritis and esophagitis. I can drink the apple cider vinegar drink ? In the Keto diet I can eat chia seeds, pumpkin and goji berries. Thanks a lot and great day too !! Hi Judith

  45. Terri Foster Posted on December 5, 2018 at 5:06 pm

    At what age is it OK to start IF, or OMAD?

  46. Adriano A. Mendonça Posted on December 11, 2018 at 1:38 pm

    Can you talk about hypothiroidism and intermitent fast. I take levothiroxine at 6 am , is it break the fast ?

  47. Dennis 3809 Posted on December 17, 2018 at 10:42 pm

    oh fucking keto!

  48. Reema Deo Posted on December 25, 2018 at 7:24 am

    Hi Doc,
    Iam a new subscriber. I find your videos very informative. Thanks for sharing your knowledge and expertise. Much appreciated.
    Thank you

  49. Waiki Boy Posted on January 7, 2019 at 4:36 am

    You lost me on 'have 2 big meals…'


  50. Billy Babu The Story teller Posted on January 12, 2019 at 7:43 am

    Very Logical Dr. Thank you for sharing this information.
    I am fasting for 23hrs daily (most days). No more hunger or craving and I go to the gym in fasted state of about 20hrs. I get a good night's sleep and my skin is soft and glowing .
    Blessings from Wolverhampton England to you all.

  51. Annette Fowler Posted on January 14, 2019 at 12:08 am


  52. Setishma Sharma Posted on January 17, 2019 at 10:54 am

    Thanks you. What about while intermittently fasting? How can we increase metabolism?

  53. Jihyun Joanne Park Posted on February 6, 2019 at 10:58 pm

    omg golden info !!!👌🏻
    i been eating literally 500 calories a day for months and not losing any weight
    i was always super stressed
    now i know why after your info!!!
    my cortisol level was always super high plus i didnt sleep much!!
    now i know what to do!!
    thank you so much 🤩🙌🏻
    i will totally follow this

  54. Ria Xhigne Posted on February 8, 2019 at 3:31 am

    My metabolism so slow I need to take biofit tea everynight to have normal🚽 every morning bcz If I don't drink my tea it takes few days for me to 💩😢 I already tried so many ways to make it normal but doesn't work. I am now on my IF.

  55. Donald Grandy Posted on March 27, 2019 at 1:30 pm

    What would you recommend for recovery food after exercising for 3-4 hours?

  56. Christine Clark Posted on April 16, 2019 at 12:57 pm

    I'm thrilled I found you it makes me want to delete every other subscription I have because you are information the way you deliver is so straight to the truth I do have one question please I watched one of your videos and it told me a hundred healthy carbs a day and this video told me 10% which that would be 30 carbs for me I'm just a little confused please help me I respect you

  57. 전유정 Posted on May 17, 2019 at 12:51 am

    Thank you. I hope my metabolism gets speedy ♡

  58. Love Light Posted on May 19, 2019 at 2:46 am

    Do you have a vegan diet plan with same balance?

  59. machomp 123 Posted on June 9, 2019 at 8:08 pm

    Other ways of cortisol reducing, pls????

  60. Jay Ahmed Posted on July 5, 2019 at 9:34 am

    This guy makes the best videos

  61. gemma bryer Posted on July 14, 2019 at 11:26 am

    Can you drink flavoured waters whilst fasting?

  62. Saffinaz Chand Posted on July 19, 2019 at 9:55 pm

    Thanks for that very informative video

  63. Elhadji Niang Posted on July 26, 2019 at 8:34 pm

    Very good.u always make good video