🎙️ Metabolic Reboot: Transforming Your Health with Marc Overton | Stay on Course with Julie Riga
In this powerful episode, Julie Riga sits down with Marc Overton, high-performance coach and metabolic health expert, to uncover how you can rewire your metabolism for lasting energy, fat loss, and vibrant health.
Marc shares his personal journey from chronic over-exercising and carb dependency to mastering metabolic flexibility—your body's ability to efficiently burn fat for fuel. He breaks down his proven Metabolic Reboot Program, offering actionable strategies for nutrition, exercise, sleep, and mindset that busy professionals can implement immediately.
🔥 Key Takeaways You'll Learn:
🔹 From Sugar Burner to Fat Burner
• Why most people are unknowingly carb-dependent (and the energy crashes/cravings it causes)
• How metabolic flexibility stabilizes energy and reduces hunger
🔹 The Truth About Modern Diets
• Top 3 inflammatory foods to eliminate now (industrial seed oils, processed sugars, grains)
• Why you need to "flip the food pyramid" (prioritize meat, veggies & healthy fats)
🔹 The Metabolic Reboot Blueprint
✔️ Step 1: Reduce carbs without the "low-carb flu"
✔️ Step 2: Use intermittent fasting + nutrient-dense meals
✔️ Step 3: Swap exhausting cardio for fat-burning Zone 2 training
🔹 Sleep & Circadian Rhythm Hacks
• How sleep hygiene impacts hormones and metabolism
• The digital detox trick to boost melatonin naturally
🔹 Smarter Exercise = Better Results
• Why huff-and-puff cardio backfires (and what to do instead)
• Optimal movement: Walking, strength training, low-intensity cardio
🔹 "Planned Deviation" Cheating
• How to enjoy guilt-free indulgences without derailing progress
💡 Key Habits for Metabolic Health
✅ Eat Real Food: Ditch processed junk—focus on proteins, healthy fats, fiber
✅ Move Wisely: Daily steps + strength training chronic cardio
✅ Sleep Deeply: 7-9 hours + reduce blue light at night
✅ Mindset Shift: Ditch diets for sustainable lifestyle changes
👥 Connect with Marc Overton:
🌐 LinkedIn: Metabolic Marc (Free 30-min consultations!)
🎧 About Stay on Course with Julie Riga
Julie Riga is a certified coach, trainer, and speaker with 20+ years in health & performance. Each week, she brings you actionable conversations with experts to help you upgrade your health, mindset, and productivity.
🔗 Website: www.julieriga.com
🔔 Subscribe & Turn on Notifications: [YouTube Channel Link]
⏱️ Timestamps:
00:00 - Intro
02:15 - Marc's health transformation story
08:30 - What is metabolic flexibility?
15:45 - Top 3 worst inflammatory foods
22:10 - The Metabolic Reboot steps
30:20 - Sleep & circadian rhythm hacks
38:05 - Exercise myths busted
45:50 - "Planned deviation" strategy
52:00 - Q&A & closing thoughts
