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How to Build a Faster Metabolism (That Lasts) — with Elite Performance Coach Brian Parana

Sep 6

3 min read

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We’ve all been tempted by quick fixes—low-calorie crash diets, endless cardio, even the latest weight-loss injections. But what if the real secret to fat loss and metabolic health isn’t deprivation, but sustainable daily choices?

In this episode of the Shine In & Out Podcast, I sit down with Brian Parana, an elite fitness and performance coach who has spent over 23 years helping people unlock sustainable results. Brian is not about gimmicks—he’s about habits, physiology, and mindset that make change last.


Fat Loss Beyond “Eat Less, Move More”

Brian calls out the biggest myth in health: that fat loss is just about cutting calories. In reality, he teaches his clients to eat as many calories as possible while still losing weight. Why? Because muscle is longevity, and starving yourself only sets you up for rebound weight gain and hormonal chaos.

Instead, he builds nutrition on what he calls the Simple Six:

  1. Calories (match your goals)

  2. Protein (preserve muscle, control hunger)

  3. Fiber (steady energy, gut health)

  4. Conscious fats (measure oils, nuts, butters)

  5. Carbs with awareness (portions + timing)

  6. Minimal simple sugars (planned, not accidental)

“Muscle is longevity. Protect it when you diet.” — Brian

The Power of NEAT and Movement

Not every calorie burned comes from the gym. Brian highlights NEAT (non-exercise activity thermogenesis): steps, fidgeting, standing, and other small daily movements that quietly burn energy. Pair that with 2–3 weekly strength sessions and consistent hydration, and you’ve already set the stage for long-term metabolic health.


Stress, Sleep, and Metabolism

If you’ve ever struggled to lose fat despite working hard, stress and sleep might be the missing pieces. Less than six hours of sleep raises ghrelin (the hunger hormone) and makes fat loss an uphill battle. Stress keeps cortisol high, signaling your body to hold onto fat.

Brian emphasizes that real results come from recovery as much as training. Sleep, hydration, and stress management are non-negotiables.


Rethinking Habits and Social Scripts

Lasting health isn’t just biology—it’s psychology and community. Brian reminds us:

  • Define your deeper why. Aesthetics fade; playing with your grandkids lasts.

  • Communicate your changes. Friends may resist at first, but often it’s their own discomfort.

  • Reintroduce yourself. Let people know who you’re becoming and invite them along.

Consistency, not novelty, builds transformation. The most successful clients repeat the “boring basics” until they become second nature.


Guest Spotlight: Coach Brian Parana

Brian isn’t just theory—he lives this work with thousands of coaching hours under his belt. His new program, 30 Tips in 30 Days, gives you one actionable tip per day to simplify nutrition, fitness, and lifestyle without overwhelm.

👉 Get started here: go.brianparana.com/30days🌍 Learn more at: brianparana.com📲 Social: @coachbrianparana


Shine In & Out Community

If you’re craving a supportive space to share wins, struggles, and growth, join the Shine In & Out Community. It’s not about pretending to have it all together—it’s about walking the journey together.

💬 Join us on Facebook

Links & Resources

From Brian

From Shine In & Out


Final Takeaway

Fat loss isn’t about tricks or punishment—it’s about protecting your muscle, managing stress, and repeating the foundations until they’re who you are. As Brian says, “Successful people do the boring things, consistently.”

If this episode gave you an aha moment, share it with a friend who’s ready to stop the yo-yo cycle and step into real metabolic health.


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