Before we dive into today's show, I want to let you know that since we are in the throes of winter right now,

we want to make sure that you keep your vitamin D level strong. And that means taking from most

adults about 4,000 to 5,000 IUs, which is equivalent to the new 100 to 125 micrograms dosage.

And all this week while supplies last, we want to ship you a

bottle completely free on all qualifying orders over at Equal Life. So head on over to

Stephen Cabral.com slash shop to get your free bottle of vitamin D3 to keep your immune system,

your bones, and your metabolism strong all

winter long. Now, enjoy the show. Welcome to the Cabral concept, where board certified

doctor of naturopathy, Dr. Stephen Cabral shares with you exactly how you can reverse aging,

take back your health, and live a life full of energy and passion, with new 20-minute

episodes every single day to keep you healthy and engaged. Now, here's your host, Dr. Stephen

Cabral. All right, everybody, great to have you back here today on this Cabral concept.

We're going to be talking about finding your basal metabolic rate, why that

even matters, and also a very simple online calculator that is going to do the math for you to

allow you to figure out how much, how many calories you need per day in order to be able to keep up

with your resting metabolic rate. We'll talk about that. How much more you need to calculate it in

terms of your daily expenditure. And then if you want to lose weight or gain weight, how to manipulate

those numbers. So by the end of this show in about 10 minutes from now, you will know exactly

what you need in order to be able to hit your weight loss or weight gain goals. So for me,

this was extremely important many years ago. I actually remember meeting with a really great nutritionist when I

was in college and I was trying to do natural bodybuilding and all these things to make my body

get to 200 pounds naturally, which is really no easy feat. And the reason is I'm only, let's say,

...