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How to Boost Metabolism, Burn Fat & Build Sustainable Habits | Coach Brian Parana on Shine In & Out What if fat loss wasn’t about eating less and moving more—but about building strength, stabilizing your metabolism, and living in alignment with your biology?In this episode of **Shine In & Out**, I sit down with **Coach Brian Parana**, an elite per
Time: 57:56
What if fat loss wasn’t about eating less and moving more—but about building strength, stabilizing your metabolism, and living in alignment with your biology?In this episode of **Shine In & Out**, I sit down with **Coach Brian Parana**, an elite performance coach with over 23 years of experience helping people create results that last. Together, we explore the science of sustainable fat loss, why muscle is the real key to longevity, and how stress, sleep, and daily habits can either work against you or become your greatest allies.**What you’ll learn in this episode:*** Why crash diets and extreme restriction backfire* How to protect muscle mass while losing fat* Brian’s “Simple Six” framework for nutrition & metabolism* The role of NEAT (non-exercise activity) in boosting energy burn* How stress and sleep directly impact fat storage and hunger* The power of consistency, community, and redefining your “why”**About Brian:**Brian Parana has helped thousands of clients shift from short-term fixes to lifelong transformation. His **30 Tips in 30 Days** program delivers one simple, actionable step each day to help you eat better, move smarter, and feel your best without overwhelm.👉 Join the challenge: [go.brianparana.com/30days](https://go.brianparana.com/30days)🌍 Learn more: [brianparana.com](https://brianparana.com/)📲 Follow Brian: **@coachbrianparana****Resources & Links:**✨ All Shine In & Out links: [linktr.ee/samanthastoltz](https://linktr.ee/samanthastoltz)🎧 [Shine In & Out on Spotify](https://open.spotify.com/show/0NA8aGsNDQypREyXMvoEen)📺 [Watch on YouTube](https://www.youtube.com/@SammyStoltz)🌐 [Coaching Website](http://shineinandoutcoaching.com)🌀 [Your Best Life’s Dashboard](http://ShineInAndOut.com)📸 Instagram: [@shine.in.n.out](https://instagram.com/shine.in.n.out)🎵 TikTok: [@sammy.stoltz](https://www.tiktok.com/@sammy.stoltz)📘 [Join the Shine In & Out Community on Facebook](https://www.facebook.com/share/g/1YThzpe2Fw/?mibextid=wwXIfr)If this episode inspired you, share it with a friend and let’s keep building a community where science meets soul.
GUID: 13232b76-985e-4951-a79a-834adc7b5a14
Release Date: 16/09/2025, 14:30:00
Description This podcast empowers you to discover, embrace, and embody your best self to shine from the inside out. This show is your go-to resource for unlocking your true potential, building a life that aligns with your values, and becoming the person you’ve always dreamed of being.
Each episode offers advice, strategies, and fresh perspectives to help you know yourself on a deeper level. Through powerful mindset shifts and self-discovery tools, we’ll explore what it really means to be your ideal self, overcome obstacles, and take meaningful steps toward a happier, healthier, and more fulfilled life.
