The Exact System That Increases Women's Metabolism By 50% in 90 Days

Summary

The presenter argues that chronic calorie restriction, excessive exercise, and stress can contribute to low energy, persistent hunger, feeling cold, and stalled weight loss. He proposes a 90-day approach aimed at increasing what he calls “metabolic capacity”—the amount a person can eat while maintaining or losing fat.

His promised “around 50%” increase is the presenter’s claim, illustrated with client examples; the subtitles do not establish it as a guaranteed or medically validated outcome.

Key strategies

• Move away from “eat less, move more.” The presenter’s central idea is to address under-fueling and high stress rather than respond to a plateau by cutting food further or adding cardio.
• Prioritize recovery and a sense of safety.
  • Protect sleep, reduce evening stimulation, and set a firm work cutoff.
  • Add boundaries and lower unnecessary pressure.
  • Use morning light, gentle walks, and breathing or movement to support relaxation.
  • Before making food or training decisions, name your emotional state; avoid reacting impulsively when highly stressed or anxious.
• Increase food gradually.
  • The suggested pace is about 75–100 calories per week, primarily from carbohydrate sources, while keeping meals at fairly consistent times.
  • The presenter favors easy-to-eat carbohydrate foods such as rice, sourdough, fruit, potatoes, and honey. He advises keeping fats moderate and not sharply increasing protein, vegetables, or fiber.
  • He suggests adding one or two higher-carbohydrate days on demanding training days, especially lower-body sessions.
• Strength train and keep everyday movement manageable.
  • Lift with controlled technique and full range of motion, building toward roughly four or five sessions a week as intake rises.
  • Increase steps and take walks, including a morning walk.
  • He recommends reducing cardio done specifically to “burn off” food, particularly when someone is already training hard and eating little.
• Track more than scale weight. Record energy, sleep, mood, body temperature, digestion, hunger, training performance, and how clothes fit. He suggests limiting weigh-ins if they provoke anxiety.
• Treat fear and setbacks as information, not commands.
  • A temporary scale increase or feeling puffy after adding carbohydrates may reflect water, food volume, menstrual-cycle timing, salt, or sleep—not necessarily fat gain.
  • If digestion feels difficult, he suggests holding or stepping back gradually rather than making abrupt changes.
  • If progress stalls, review sleep and stress before cutting food further.
• Work on beliefs about food and body image. The presenter’s three-part psychological method is:
  1. Notice the thought or fear.
  2. Ask where the belief came from and whether it still serves you.
  3. Gather evidence for a more helpful belief—for example, changes in energy, warmth, sleep, food intake, or clothing fit.

He also recommends writing about the identity and daily life you want to build, and revisiting that vision each morning.

The proposed 90-day outline

• Days 1–30: Lower stress, improve sleep, establish regular meals, and begin gradually increasing calories through carbohydrates. Track well-being measures and focus on controlled strength training.
• Days 31–60: Continue increasing intake toward a new baseline. Add higher-carbohydrate days on harder training days, strengthen work and evening boundaries, and track clothing fit alongside the earlier measures.
• Days 61–90: Hold the higher intake rather than cutting, focus on progressive strength-training performance, and look for evidence that the new routine is sustainable. The presenter suggests considering a small deficit only after this period.

The presenter includes examples of women who increased their food intake and changed body composition, but those are individual testimonials, not a guarantee of similar results. A plan involving calorie increases, weight changes, or training adjustments may not suit everyone. Anyone with a history of disordered eating, missed periods, significant fatigue, or a health condition should seek guidance from a qualified healthcare professional or registered dietitian rather than rely on a video plan.

Presenter and source

• Josh Brice — presenter and channel source, as identified in the video metadata.