#190 - Eric Trexler - Do You Really Have a Slow Metabolism? Why You’re Not Losing Fat!

Most busy professionals believe their metabolism is “broken” or that fat loss becomes impossible after 30. But is that actually true?

In this episode, I’m joined by Dr. Eric Trexler — researcher, coach, and expert in metabolic adaptation — to break down what really happens to your metabolism during fat loss, why plateaus occur, and what you can do both during and after a diet to sustain results.

We dive into the science of how your body conserves energy, adjusts hunger, and adapts to calorie deficits — and then translate that into clear, practical takeaways you can apply even with a busy lifestyle. Whether you’re training 3–4 hours a week, stuck at the same weight despite eating “poverty calories,” or worried about regaining after a diet, this episode will give you clarity and confidence.

Topics Covered:

What “metabolic adaptation” actually means (and what it doesn’t)

The truth behind “slow metabolisms” and starvation mode myths

Why plateaus happen and how to break through them

How fat loss impacts BMR, NEAT, TEF, hormones, and hunger

The role of strength training, protein, and refeeds in minimizing adaptation

Does food quality matter for calorie burn and metabolism?

The relationship between sleep, stress, cortisol, and fat loss

How much your calorie needs drop with every % of bodyweight lost

The ideal rate of fat loss for busy professionals

Reverse dieting vs. returning straight to maintenance

Why some people regain weight more easily — and how to prevent it

Metabolic adaptation is real, but it’s not a roadblock.

By the end of this episode, you’ll know exactly how to work with your body — not against it — and sustain results without wrecking your metabolism.

Where to Connect with Eric Trexler: 👉 MASS Research Review 👉 Instagram

Where to Connect with Adrian: 👉 Instagram: @AdrianMcLifestyleFitness 👉 Learn about 1:1 Coaching