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3 episodes with thermic effect
2 episodes with thermic effect
2 episodes with thermic effect
2 episodes with thermic effect
2 episodes with thermic effect
In this episode of Help Me Understand, JK shares education and information about Total Daily Energy Expenditure (TDEE), explaining its significance in fitness and nutrition. He breaks down the components of TDEE, including Basal Metabolic Rate (BMR), Non-Exercise Activity Thermogenesis (NEAT), the Thermic Effect of Food (TEF), and Exercise Activity Thermogenesis (EAT). JK also shares his perspective that while exercise is important, it contributes the least to overall calorie expenditure compared to other factors. This episode aims to simplify the understanding of energy expenditure and guide listeners on where to focus their efforts for better health and fitness outcomes.----Have a question or topic you'd like JK to talk about in a future episode? Submit it HEREConnect with JK on Instagram: @coachjkmcleodEmail JK: jk@themusclefeed.comSubscribe on YouTube:@CoachJKMcLeodJoin JK's weekly email list: subscribe hereCheck out Feed Your Habits* apparel here(code: JKFYH for 10% off)*available in the US only at this time----00:00 Introduction to TDEE and Podcast Overview03:00 Understanding Total Daily Energy Expenditure (TDEE)08:46 The Four Components of TDEE Explained17:31 The Importance of Non-Exercise Activity Thermogenesis (NEAT)22:29 The Thermic Effect of Food (TEF) and Its Role27:57 Exercise Activity Thermogenesis (EAT) and Its Impact32:00 Conclusion and Key Takeaways
If you've been slashing your calories and doing endless cardio but your metabolism is still stalling, you may be doing more harm than good! In this episode, we're breaking down the biggest mistakes that are slowing your metabolism and how to fix it without wrecking your hormones.☕ Grab your coffee and join us for a deep dive into how to boost your metabolism, balance your hormones, and burn fat effectively—without overtraining or starving yourself.
Nutrition, Fitness, and the Outdoors: An Insightful Chat with Whitney Tramel In this episode of the Okayest Cook Podcast, hosts Chris Whonsetler and Andy Heiser are joined by special guest Whitney Tramel, who runs the Wild Strength Podcast. Whitney shares her background as a strength and conditioning coach, primarily working with military personnel, and discusses the physical demands of the outdoors. The conversation explores the similarities in training for combat and hunting, the importance of nutrition and fueling the body properly, and the challenges of setting and maintaining New Year's goals. Whitney offers valuable tips on hydration, portion control, and understanding macros, and provides advice on adjusting workouts based on daily energy levels. The episode also features a discussion on notable meals, including venison roast and gnocchi. Whitney's insights provide a deeper understanding of health, fitness, and nutrition tailored for hunters and the general population alike. Connect with Whitney: https://www.instagram.com/wildstrengthpodcast?igsh=MXg3bHlqcGF2OTJxdw== https://www.instagram.com/whitneytramel_?igsh=MXAwczZxYjVkMml4MQ== 00:00 Getting Started: Setting the Scene 00:38 Meet Whitney Tramel: Newest Addition to the Okayest Network 02:12 Whitney's Background: Strength and Conditioning 02:56 Fitness and Hunting: A Unique Connection 04:31 New Year's Resolutions: Sticking to Goals 05:19 Balancing Fitness and Life: Personal Stories 11:59 Workout Timing: Morning vs. Evening 16:02 Nutrition and Fuel: Eating Right for Your Body 37:38 Portion Control and Mental Tricks 39:31 Thermic Effect of Food and Meal Timing 41:20 Personalized Nutrition and Fasting 48:56 Listening to Your Body 50:05 Red Light, Green Light Training Approach 54:50 Notable Meals and Recipes 01:03:27 Final Thoughts and Social Media Crew: Chris Whonsetler Email: Chris@OkayestCook.com Web: ChrisWhonsetler.com Instagram: @FromFieldToTable & @WhonPhoto Andy Heiser Email: Andy@OkayestCook.com Web: RakeDevelopment.com Instagram: @andheiser
How many calories do you burn up just eating and digesting the food you eat? It's an interesting question and the answer depends on what kind of food you are eating. Listen as I reveal the basics of what is called the Thermic Effect.https://www.revolution-pts.com/blog/understanding-the-thermic-effect-of-food The amount of data being collected about you every hour is staggering – detailed, intimate data. What may be more shocking is how that data is used to psychologically target you. Joining me to explain what that is and how it works is Sandra Matz. She is a professor at Columbia Business School and has an informative TED talk about the use of psychological targeting (https://www.youtube.com/watch?v=MkI_TrPmKgA). She is also author of the book Mindmasters: The Data-Driven Science of Predicting and Changing Human Behavior (https://amzn.to/4gGaTCc). In most of our everyday interactions, our questions are fairly shallow: “Hi, are you?” “What's going on?” “What kind of work do you do?” etc. Yet, if you go a little deeper and get a bit more curious with people, it can pay off for you in a very big way. This is according to Scott Shigeoka. He is a leading expert on the topic of curiosity. He is a lecturer at the University of Texas at Austin and author of a book called Seek: How Curiosity Can Transform Your Life and Change the World (https://amzn.to/4gQDbKr). Are you one of those people who cherishes the few extra minutes of sleep the snooze alarm gives you? Listen as I reveal some interesting facts about the snooze and why you may not want to use it too much https://www.rd.com/article/why-is-snooze-9-minutes/ Learn more about your ad choices. Visit megaphone.fm/adchoices
Think all calories are created equal? Think again! This episode dives deep into debunking the oversimplified 'calories in, calories out' concept and explores why this approach to managing weight and health might be misleading. We'll unravel the Thermic Effect of Food (TEF), revealing how different types of calories have distinct effects on our body's metabolic rate. Alongside, we'll touch on the set point theory, which helps explain why our bodies tend to resist weight change over the long term, despite our best efforts in calorie counting. Join me for an enlightening discussion that shifts the focus from calorie quantity to the quality and effects of what we eat. Change the way you think about calories!" Keto/Low Carb Recipes and Support Community: https://www.facebook.com/groups/1993303330779537 Email: trina@trinakrug.com Please note that the content provided in this podcast is for informational purposes only and is not intended as professional advice. The views expressed by the hosts and guests are their own and should not be taken as expert guidance. While we strive to provide accurate and up-to-date information, we do not guarantee the completeness, reliability, or accuracy of this information. Listeners are encouraged to consult with a professional in the relevant field for any specific advice or information they may need. The creators of this podcast disclaim any liability for actions taken based on the content of this podcast.
Unlocking Metabolic Efficiency: How PNOE Testing Can Transform Your Training and Nutrition Podcast Show Notes: In this episode of The Coach Debbie Potts Show, we dive into the fascinating world of metabolic efficiency and fat-burning optimization through PNOE metabolic testing. Discover how leveraging cutting-edge data can revolutionize your approach to training, nutrition, and lifestyle for sustainable energy, improved performance, and optimal health. What You'll Learn in This Episode: Understanding Your Metabolic Rate: Learn the components of metabolic rate: Resting Metabolic Rate (RMR), Thermic Effect of Activity (TEA), and Thermic Effect of Food (TEF). Discover how a higher metabolic rate supports weight management, energy efficiency, and overall health. Using PNOE Data to Guide Improvement: Baseline RMR: Identify whether your metabolic rate is lower or higher than predicted. Fuel Utilization: Optimize fat and carbohydrate burn with tailored strategies. Training Zones: Use RER (Respiratory Exchange Ratio) data to fine-tune your training intensity for maximum results. Boosting Metabolic Rate with Training: Strength Training: Build muscle to increase RMR and overall caloric expenditure. High-Intensity Interval Training (HIIT): Learn how to maximize post-exercise calorie burn (EPOC) and improve hormonal health. Enhancing Fat-Burning Efficiency: Explore the importance of mitochondrial health and metabolic flexibility for endurance and overall energy. Strategies for improving fat-burning through low-intensity steady-state training (Zone 2), HIIT, and optimized nutrition. Lifestyle Hacks for Metabolic Health: Timed eating, meal timing, and cold exposure techniques to promote fat adaptation. Sleep, stress management, and sunlight exposure to support mitochondrial repair and function. By combining targeted exercise, personalized nutrition, and supportive lifestyle interventions, you can optimize your metabolism, enhance fat-burning efficiency, and achieve long-term health and fitness goals. Resources Mentioned: Learn more about PNOE metabolic testing: www.debbiepotts.net Connect with Debbie Potts on social media "Coach Debbie Potts Register for group or individual coaching for metabolic health optimization. Subscribe & Share: Don't forget to subscribe to The Coach Debbie Potts Show for more tips on optimizing health and performance. Share this episode with friends and athletes who want to thrive!
How many calories should you be eating each day as a triathlete? I'm asked this question constantly, but it's not as simple as just giving you a number. There are so many factors to consider and a lot of misinformation that can confuse things. Don't worry though! This week, I'm breaking down the topic of calories and giving you simple straightforward advice that can enhance you're training and performance. As a triathlete, your caloric needs are unique and far greater than the general population. You're not just training for one sport, but three, which means your body requires more energy to sustain those training hours. Unfortunately, many triathletes underestimate how much they need to fuel their bodies properly, which can hinder performance. Every triathlete is unique, and your caloric intake should reflect that. Your daily caloric needs are impacted by various factors such as age, gender, body composition, and most importantly, your training intensity and duration. For example, the caloric demands of an Ironman competitor will vastly differ from someone preparing for a sprint race or in the off-season. To determine your caloric requirements, it's essential to grasp the concept of Total Daily Energy Expenditure (TDEE), which includes: 1. Basal Metabolic Rate (BMR): The amount of energy required for your body to function at rest, making up about 60-75% of your needs. 2. Non-Exercise Activity Thermogenesis (NEAT): Energy expended through daily activities such as walking or household chores. 3. Thermic Effect of Food (TEF): Calories burned through the digestion process, accounting for about 10% of your TDEE. 4. Exercise-Associated Thermogenesis: Calories burned during training sessions, varying greatly depending on the intensity and type of activity. When consuming calories, focus not just on the quantity but the quality. A total caloric target compounds into the macronutrient distribution: carbohydrates, proteins, and fats. Carbohydrates are the primary source of energy for triathletes, while proteins aid in muscle recovery and repair. Fats offer high caloric density but are vital for their anti-inflammatory benefits. Instead of following a static number, it's crucial to periodise your nutrition in keeping with your training phases. Adjust your intake over the course of a week, month, or year as training loads vary. There will be times to drive a slight caloric deficit for body fat loss, and others when maintaining or slight surplus is necessary. Lastly, it's important to listen to your body's cues. Being consistently hungry or frequently sick might indicate that your nutritional strategy requires tweaking. Remember, achieving balance in properly fuelling your body translates into increased training availability, thereby enhancing your overall performance. If you wish to delve deeper into understanding your personalised caloric needs and how to optimally meet them, consider joining the Triathlon Nutrition Academy, where we provide personalised support to help you achieve your performance objectives. Remember, a well-nourished triathlete is a successful triathlete. LINKS: Support the TNA Podcast: https://www.dietitianapproved.com/legend Check how well you're doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist Start working on your nutrition now with my Triathlon Nutrition Kickstart course: dietitianapproved.com/kickstart It's for you if you're a triathlete and you feel like you've got your training under control and you're ready to layer in your nutrition. It's your warmup on the path to becoming a SUPERCHARGED triathlete – woohoo! Join the waitlist for our next opening of the Triathlon Nutrition Academy www.dietitianapproved.com/academy Website: www.dietitianapproved.com Instagram: @Dietitian.Approved @triathlonnutritionacademy Facebook: www.facebook.com/DietitianApproved The Triathlon Nutrition Academy is a podcast by Dietitian Approved. All rights reserved. www.dietitianapproved.com/academySee omnystudio.com/listener for privacy information.
In this episode, Dr. Rena Malik, MD welcomes Dr. Gabrielle Lyon to discuss the crucial role of dietary protein in optimizing muscle health. Dr. Lyon shares her extensive expertise on the optimal amount of protein intake, dispelling common myths about protein digestion, its impact on kidneys, and its necessity for those who aren't regular gym-goers. They explore the significance of protein distribution throughout the day and the importance of maintaining skeletal muscle mass, especially as we age. Listeners will acquire actionable insights to enhance their dietary habits, support muscle health, and ultimately, improve their quality of life. Become a Member to Receive Exclusive Content: renamalik.supercast.com Schedule an appointment with me: https://www.renamalikmd.com/appointments ▶️Chapters: In this episode, Dr. Rena Malik, MD welcomes Dr. Gabrielle Lyon to discuss the crucial role of dietary protein in optimizing muscle health. Dr. Lyon shares her extensive expertise on the optimal amount of protein intake, dispelling common myths about protein digestion, its impact on kidneys, and its necessity for those who aren't regular gym-goers. They explore the significance of protein distribution throughout the day and the importance of maintaining skeletal muscle mass, especially as we age. Listeners will acquire actionable insights to enhance their dietary habits, support muscle health, and ultimately, improve their quality of life. Thanks for watching!! Download my top 10 guide to maximizing pleasure - Better Sex,Better Life: https://renamalikmd.com/morepleasure Become a Member to Receive Exclusive Content: https://renamalik.supercast.com Schedule an appointment with me: https://www.renamalikmd.com/appointments ▶️Chapters: 00:00 Dietary Protein 01:05 Amino Acids Necessity 03:27 Protein Misconceptions 04:36 Protein and Kidneys 07:09 Protein for Aging 08:35 Protein and Willpower 14:50 Thermic Effect of Protein 16:13 Importance of Last Meal Don't forget to check out Dr. Gabrielle Lyon: Forever Strong Book https://a.co/d/71aoSGO Website https://drgabriellelyon.com/ Instagram https://www.instagram.com/drgabriellelyon/ YouTube https://www.youtube.com/c/DrGabrielleLyon Let's Connect!: WEBSITE: http://www.renamalikmd.com YOUTUBE: https://www.youtube.com/@RenaMalikMD INSTAGRAM: http://www.instagram.com/RenaMalikMD TWITTER: http://twitter.com/RenaMalikMD FACEBOOK: https://www.facebook.com/RenaMalikMD/ LINKEDIN: https://www.linkedin.com/in/renadmalik PINTEREST: https://www.pinterest.com/renamalikmd/ TIKTOK: https://www.tiktok.com/RenaMalikMD ------------------------------------------------------ DISCLAIMER: This podcast is purely educational and does not constitute medical advice. The content of this podcast is my personal opinion, and not that of my employer(s). Use of this information is at your own risk. Rena Malik, M.D. will not assume any liability for any direct or indirect losses or damages that may result from the use of information contained in this podcast including but not limited to economic loss, injury, illness or death. Learn more about your ad choices. Visit megaphone.fm/adchoices
Hello everyone, In today's episode, I delved into a simple yet often overlooked aspect of weight loss and energy enhancement: hydration with water. As a board-certified family and lifestyle medicine physician, I've seen firsthand how proper hydration can transform lives. Here's a summary of what we covered: Key Points Discussed: Cellular Hydration and Metabolism: Proper hydration aids cellular functions, enhancing metabolic activities like protein synthesis and lipid metabolism, which boosts energy expenditure. Thermic Effect of Water: Drinking water temporarily increases energy expenditure as the body works to heat the ingested water to body temperature. Studies show that 500 mLs of water can increase metabolic rate by about 30% for over an hour. Hormonal Balance and Appetite Regulation: Adequate hydration helps regulate hunger and satiety hormones, preventing the misinterpretation of thirst signals as hunger, thus reducing caloric intake. Kidney Function and Toxin Removal: Hydration supports kidney function, aiding in the efficient removal of waste products and toxins, reducing the risk of kidney stones, and maintaining metabolic balance. Influence on Physical Performance: Proper hydration is crucial for maintaining blood volume, muscle function, and thermoregulation during physical activity, thereby enhancing physical performance and calorie expenditure. Practical Tips for Staying Hydrated: Increase Daily Water Intake: Aim for 8 to 10 ounces per hour during the first 8 to 10 hours of your day. Start Your Day with Water: Begin your morning with a glass of water to set the right tone for the day. Enhance Water Flavor: If you dislike plain water, consider adding frozen fruit or opting for herbal teas. Consume Water-Rich Foods: Include fresh fruits and vegetables with high water content in your diet. Drink Slowly: Avoid gulping down water to prevent frequent urination, especially at night. Additional Advice: Monitor Your Symptoms: If you experience persistent fatigue or other issues, consult your doctor. Avoid Overhydration: Spread your water intake throughout the day to avoid hyponatremia, a condition caused by drinking too much water too quickly. I also shared insights on my signature framework for weight loss and metabolism mastery, and how I've helped thousands of people achieve their health goals. If you're interested in learning more, check out my free masterclass on the five steps to master your metabolism and the common mistakes in weight loss journeys. Thank you for joining me today. I hope you found this episode helpful. Sending you love, joy, peace, and healing. Have a wonderful rest of your day! To work with me: https://www.drmarbas.com/ A Big Thank You To Our Sponsors: If you want to work with the best Whole Foods plant-based body recomposition coach, I highly recommend checking out what www.fitvegancoaching.com offers. I did their program and was able to lose 7% of body fat, build lean muscle, and improve my running time. As a loyal subscriber, you get $250 savings on their coaching services. To learn plant-based cooking and get your medical questions answered, join The Healing Kitchen, taught by Brittany Jaroudi and me! Click here to learn more: https://www.drmarbas.com/the-healing-kitchen
Zählen Kalorien aus Salat genauso wie Kalorien aus Pommes? In dieser Folge erfährst du, welche wichtige Rolle Ballaststoffe, Proteine und der Thermic Effect of Food bei der Verwertung von Kalorien spielen. Egal, ob beim Abnehmen, beim Zunehmen oder einfach um das Wohlfühlgewicht zu halten – Kalorien spielen immer eine wichtige Rolle. Hier kannst du unser Buch über Proteine vorbestellen: https://amzn.eu/d/4LlnxRb Unser kostenloser Newsletter: https://gesundernewsletter.de
Adding extra WODs or runs won't get you the results you're after. Today, Coach Justin breaks down why more exercise isn't the answer and what will really help—like focusing on nutrition, building muscle, and boosting your metabolism. Learn how your body burns calories and how simple changes can make all the difference. 00:00-00:48 E.A.T of Workout 00:48-01:44 Thermic Effect of food for body you want 01:44-02:40 NEAT of the Body You Want02:40-03:46 BMR of Calories Burning for the Body You Want03:46 -04:48 Building more muscles for the Body You Want04:48-06:28 OutroThe CBG Radio Team-YouTube: CBG YouTube-Instagram: CBG InstagramJoin our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribeWant to lose body fat, build muscle, and look like you Crossfit?Book a Call With Us!
Chapters 00:00 Training While Tired 05:23 Understanding the Thermic Effect of Food 08:27 Enjoying Food While on a Trip 19:53 Prioritizing Health and Fitness 25:29 Heart Rate During Weightlifting 34:01 Proper Form for Deadlifts
What is Metabolism? Metabolism refers to the biochemical processes in which our bodies convert food and drink into energy. This energy is then used to fuel bodily functions such as breathing, circulating blood, and repairing cells. Metabolism is divided into two categories: Catabolism: Catabolism is the set of metabolic pathways that break down molecules into smaller units to release energy. It involves the breakdown of complex molecules such as carbohydrates, fats, and proteins into simpler ones like glucose, fatty acids, and amino acids. This breakdown process releases energy, which is captured in the form of adenosine triphosphate (ATP), the primary energy carrier in cells. In simple terms, catabolism is the breakdown of molecules to obtain energy. Anabolism: Anabolism is the set of metabolic pathways that construct molecules from smaller units. These biosynthetic processes require energy, which is often derived from ATP produced during catabolic reactions. Anabolism is responsible for the growth and repair of tissues, the storage of energy, and the production of molecules necessary for cellular functions. In simple terms, anabolism is the synthesis of compounds needed by the cells. How Does Metabolism Maintain Weight? Our body weight is determined by the balance between the calories we consume and the calories we expend. Metabolism plays an important role in this balance: Basal Metabolic Rate (BMR): This is the amount of energy expended while at rest. It accounts for about 60-80% of daily calorie expenditure and includes the energy required for vital functions like breathing and keeping the heart beating. Thermic Effect of Food (TEF): This is the energy required for digestion, absorption, and removal of ingested nutrients. It accounts for about 10% of daily energy expenditure. Physical Activity: This includes all movements, from exercise to daily activities like walking or cleaning. It can vary greatly among individuals and is the most variable component of our energy expenditure. What Happens to Our Metabolism When We Lose Weight? When we lose weight, several changes occur in our metabolism: Reduction in BMR: Loss of Lean Body Mass: During weight loss, especially if it's rapid or involves severe calorie restriction, some of the weight loss can be from lean muscle mass. Since muscle tissue is more metabolically active than fat tissue, a decrease in muscle mass leads to a reduction in BMR. Smaller Body Size: A smaller body requires fewer calories to maintain. As you lose weight, your body mass decreases, and thus the energy required to sustain basic bodily functions also decreases. Adaptive Thermogenesis: Metabolic Adaptation: The body responds to caloric restriction and weight loss by becoming more energy-efficient. This means that for a given level of activity, the body will burn fewer calories. This adaptive thermogenesis is believed to be a survival mechanism developed during periods of food scarcity in human history. Decreased Energy Expenditure from Physical Activity: Reduced Body Mass: When you weigh less, the energy cost of physical activities decreases. For instance, walking or running requires less energy if you are lighter. Why Steady Weight Loss is Better than Rapid Weight Loss Steady, gradual weight loss is generally considered more effective and sustainable than rapid weight loss for several reasons we just mentioned: Preservation of Lean Muscle Mass: Slow weight loss helps preserve lean muscle mass, which is crucial for maintaining a higher metabolic rate. Sustainable Habits: Gradual weight loss encourages the development of healthy, sustainable habits rather than quick fixes that are difficult to maintain. Also, keep in mind that rapid weight loss can lead to nutrient deficiencies, as it often involves restrictive diets that may lack essential nutrients. This can cause deficiencies that may impact overall health, energy levels, immune function, and more. It's imperative that we focus on adequate intake of lean proteins, healthy fats, and complex carbohydrates in addition to vitamins and minerals to maintain our metabolism. Also, slow, steady weight loss is associated with a lower risk of regaining the lost weight compared to rapid weight loss. How GLP-1 Receptor Agonists Affect Metabolism GLP-1 (glucagon-like peptide-1) receptor agonists, such as semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro, Zepbound) help with weight loss and affect metabolism. They work by: Increasing Insulin Secretion: GLP-1 agonists increase insulin secretion in response to meals, which helps regulate blood sugar levels. Reducing Appetite: These medications help reduce appetite and increase feelings of satiety, leading to lower calorie intake. Slowing Gastric Emptying: GLP-1 agonists slow the emptying of the stomach, which prolongs the feeling of fullness after eating. When we lose weight, it can have both positive and negative effects on metabolism: Positive Effects: Improved insulin sensitivity Lowered risk of chronic diseases such as diabetes, heart disease, and high blood pressure Improved insulin sensitivity allows cells to more efficiently take up glucose from the bloodstream, which is then used for energy production. This process helps maintain stable energy levels throughout the day. When insulin sensitivity is high, excess glucose is effectively stored as glycogen in the liver and muscles. This stored glycogen can be used during periods of increased energy demand, such as exercise. Improved insulin sensitivity also helps keep blood sugar levels in check, preventing hyperglycemia (high blood sugar), which can damage blood vessels, nerves, and organs over time. When cells respond well to insulin, the pancreas does not need to produce as much insulin to achieve the same effect. Lower insulin levels reduce the risk of developing insulin resistance and type 2 diabetes. Lower insulin levels can also reduce fat accumulation and promote fat breakdown. Also, the body can more efficiently break down stored fats for energy, especially during periods of fasting or exercise. Improved insulin sensitivity helps regulate hunger and satiety hormones, such as leptin. This regulation can lead to better appetite control and reduced cravings, supporting weight management efforts. Efficient glucose uptake and utilization prevent the energy crashes and hunger pangs that can occur with insulin resistance, leading to more stable eating patterns. Insulin is an anabolic hormone, meaning it promotes protein synthesis and muscle tissue growth. Improved insulin sensitivity enhances this effect, helping to maintain and build muscle mass, which is metabolically active and boosts overall metabolic rate. Insulin resistance is associated with chronic low-grade inflammation, which can impair metabolic functions. Improved insulin sensitivity helps reduce inflammation, supporting better metabolic health. Negative Effects: Potential loss of lean muscle mass if weight loss is too rapid (decreases our BMR) Ways to Boost Metabolism While metabolism is largely determined by genetics, age, and sex, there are several ways to boost it: Build Muscle: Engaging in strength training exercises helps build muscle mass, which can increase BMR. Stay Active: Regular physical activity, including both aerobic and anaerobic exercises, helps burn calories and maintain a healthy weight. Eat Protein-Rich Foods: Protein has a higher thermic effect compared to fats and carbohydrates, meaning it requires more energy to digest. Stay Hydrated: Drinking water can temporarily boost metabolism, especially if the water is cold, as the body uses energy to heat it to body temperature. Get Enough Sleep: Poor sleep can negatively affect metabolism and increase the risk of weight gain. Manage Stress: Chronic stress can lead to hormonal imbalances that negatively affect metabolism and appetite. Thanks again for listening to The Peptide Podcast. We love having you as part of our community. If you love this podcast, please share it with your friends and family on social media, and have a happy, healthy week! We're huge advocates of elevating your health game with nutrition, supplements, and vitamins. Whether it's a daily boost or targeted support, we trust and use Momentous products to supercharge our wellness journey. Momentous only uses the highest-quality ingredients, and every single product is rigorously tested by independent third parties to ensure their products deliver on their promise to bring you the best supplements on the market.
Christina & Marissa give you all the details on why your body might be fighting fat loss. If you're hitting all the basics and still not seeing results, this episode is for you! S4E28 (0:00) - Intro (2:45) - Dialing In The Details (12:15) - Thermic Effect of Food (18:20) - Accurate Tracking (22:54) - Your Dieting History Matters (28:05) - Maybe There Isn't Much To Lose (33:40) - The Mental Part Follow us on Instagram: @barbelllifestylepocast Hosted by: @marissaroyfitness &` @christilynnfit
Sports Dietitians, Leah Higl and Aidan Muir, discuss the impact of meal timing on fat loss. They explore both the theoretical and practical aspects involved and provide their overall recommendations. (0:00) - Introduction (1:05) - Insulin (2:06) - Breakfast vs No Breakfast (5:58) - Differences in the Thermic Effect of Food Across the Day (7:41) - Small Frequent Meals & Metabolism (9:19) - Intermittent Fasting (11:48) - Protein Distribution & It's Impact on Muscle vs Fat Ratio (13:58) - Outcomes of Different Meal Timing (16:02) - Downsides of Large Eating Windows (17:21) - Why Does the Research Look So Mixed? (20:43) - Summary WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en Our dietitians
Welcome to the Calorie Burning Series!Would you believe me if I told you that the type of food you eat can contribute to the number of calories you burn in a day? In part three of our Calorie Burning Series, I am diving into the thermic effect of food (TEF), and how you can use this information on your health journey. I'm going to cover what the thermic effect of food is, how much of an impact it has on the number of calories you burn per day, and how you can influence your TEF through the food choices you make and the eating habits you have.Tune in and learn how to fuel your metabolism, no matter your health goals. Let's dive in!
Welcome to the Calorie Burning Series!Have you ever heard people say things like ‘take the stairs' or ‘park further away and walk' when it comes to losing weight? You might be wondering if these little changes make a difference when it comes to burning calories, and in this episode, I will show you why they do. In part two of our calorie burning series, we delve into our second category of daily energy expenditure with a focus on daily activity—or what I like to call 'TEA,' the thermic effect of activity. I cover the two different categories that fall into it and how much of an impact TEA has on the amount of calories you can burn per day. Spoiler alert: This is going to be pretty surprising! Last but not least, we're going to talk through how you can use TEA or activity in general to your advantage no matter your goal. So tune in to find out how increasing your daily movement can be a game-changer for your health and weight loss goals.
Wer den Stoffwechsel beschleunigen will, greift häufig zu merkwürdigen Methoden oder teuren Pillen – aber das muss nicht sein. In dieser Folge bekommst du 6 wissenschaftlich fundierte Tipps, wie du deinen Stoffwechsel natürlich anregen kannst, um fit zu bleiben, dein Gewicht zu halten oder sogar abzunehmen. Es geht um Bewegung, Muskeln, Protein und den Thermic Effect of Food. Außerdem werden die gängigsten Stoffwechsel-Mythen gecheckt. Können Ingwer, Chili, Kaffee & Co. den Stoffwechsel auf Touren bringen? Jan's Verdauungs-Ratgeber und Blähbauch-Guide*: https://amzn.to/3tWPy4u Hast du eine Frage zum Thema Ernährung (z. B. Kohlenhydrate, Kalorien, Fett, Protein, Verdauung, Darmgesundheit, Blähbauch, Diäten, Abnehmen, Fasten, Supplements etc.), dann schreib uns an: heisserpodcast@gmail.com *Das ist ein Affiliate-Link. Es entstehen für dich keine Mehrkosten, allerdings hilfst du uns, weiterhin wöchentlich kostenlose Podcast-Episoden aufzunehmen und unsere Kosten zu decken.
Questions, comments? Shoot me a text.Ever wondered why some people seem to lose weight effortlessly while others struggle to drop even a single pound? We're peeling back the layers on the calorie conundrum, giving you the lowdown on how these energy units affect your weight loss journey. Dive into the fascinating world of Basal Metabolic Rate (BMR), Thermic Effect of Food (TEF), and the stealthy calorie-burner, Non-Exercise Activity Thermogenesis (NEAT). We're not just talking about hitting the gym; learn how every little movement counts in your quest to shed those unwanted pounds. Plus, we'll explore why your waistline might expand as you age and what roles muscle mass and daily activity play in this maddening trend.Say goodbye to fleeting fad diets and hello to a lasting transformation with our Hangry to Healthy Weight Loss coaching program. Discover how balancing your body and tweaking your metabolism is the secret sauce to feeling energetic and keeping digestive woes at bay. Whether you're a fasting fanatic or a macro-tracking master, we'll show you how to craft a personalized weight loss formula that sticks. We're also rolling out the red carpet for our listeners eager to join us this April; let's embark on this healthful journey together, armed with starter food lists and fat-burning insights, all designed to help you achieve that effortlessly balanced body you've been dreaming of.Protein Snack Challenge: Get It HereWeight Loss Coaching Program: Hangry to Healthy™Get Your Food Audit HereWhat to Eat Guide: Healthy Food ListSchedule Your Free Consult: Lose Weight For The Last TimeWebsite: The Simplicity of WellnessFollow Me on Instagram
It's quiz time! Today, Lou is bringing you a fun and interactive episode: a quiz designed to test your knowledge on key concepts related to fat loss. Lou covers topics such as calorie deficit, macronutrients, exercise thermogenesis, and the importance of accountability in achieving fat loss goals. Listeners are encouraged to participate and submit their scores for a chance to win a free place in Lou's upcoming six-week challenge. KEY TAKEAWAYS The law of thermodynamics states that in order to lose weight, one must be in a calorie deficit. Building muscle through strength training is crucial, especially for women approaching menopause to maintain bone density. Non-exercise activity thermogenesis (NEAT) plays a significant role in daily caloric burn and can be increased through simple movements like walking or fidgeting. Protein, carbohydrates, and fats are the three main macronutrients essential for the body, with protein being the most satiating. Accountability is a key factor in achieving fat loss goals, whether through a coach, community, buddy, or tracking system. BEST MOMENTS "The law of thermodynamics means that calories in should equal calories out in order to just maintain weight." "Body recomposition - If you want to build a bit of muscle and lose a bit of fat all at the same time, you can sort of sit around maintenance calories and that will help you build muscle and lose fat at the same time." "You've got your BMR, your TEF, your NEAT, and your EAT. So BMR is your basal metabolic rate. You've got your TEF, which is your Thermic Effect of Feeding. You've got NEAT, which is Non-Exercise Activity Thermogenesis. And you've got EAT, which is your Exercise Activity Thermogenesis." VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.
CrossFit vs. marathon running? Yoga vs. pilates? Does the fitness world always have to be a battleground, or is there a middle ground that everyone can agree on? Dr. Layne Norton is a former powerlifting champion and professional bodybuilder. He is the founder of Biolayne LLC and the co-founder of Carbon Diet Coach. In this conversation Layne and Steven discuss topics such as, the truth about calories, sugar addiction, growing muscle three times faster, and why people can't lose weight. (00:00) Intro (02:04) Making Fitness Accessible to Everyone (13:46) My Bullying Experiences Is My Driver to Help People (16:39) How to Overcome Our Food Addiction (14:39) Finding the Psychological Ways That Stop Us from Achieving What We Want (18:02) How to Build Motivation and Discipline (24:33) Setting Big Goals Stop You from Achieving Them (27:14) The Psychology of Taking Small Steps Really Work (29:23) What Takes for a Person to Decide to Lose Weight or Go to the Gym? (35:00) Calories In/Calories Out (37:53) Thermic Effect of Food (41:49) Metabolic Adaptation (44:02) Can You Lose Weight in Calorie Surplus? (52:58) Artificial Sweetness (59:49) Is Sugar Addictive? (01:06:07) Craving Sugar (01:08:02) How Sweeteners Affect Our Gut (01:09:16) What Supplements Do You Recommend? (01:14:25) Whey Protein (01:18:03) Caffeine (01:19:08) Intermittent Fasting (01:20:16) Does Fasting Help When You're Ill? (01:24:24) Can You Lose Belly Fat? (01:27:40) Is Exercise Useful for Weight Loss? (01:30:40) Exercising Helps Having a Balanced Diet (01:35:07) Keto Diet (01:39:21) Fat Loss and Fat Oxidation (01:41:55) The Importance of Failure in Success Rate (01:49:53) Ozempic (01:53:10) What Are the Downsides of These Drugs? (02:00:36) What Do You Think of the Fitness Industry? (02:08:05) Resistance Training (02:09:16) How to Grow Big Muscles (02:17:21) Last Guest Question Follow Layne: Twitter - https://bit.ly/4ch4nA0 Instagram - https://bit.ly/3PlE0PI Watch the episodes on Youtube - https://g2ul0.app.link/3kxINCANKsb Follow me: https://beacons.ai/diaryofaceo Sponsors: Vodafone V-Hub: https://www.vodafone.co.uk/business/sme-business/Steven-Bartlett-Digital-SOS?cid=psoc-ent_li_ebu_/brnd/Stevenbartlett01/aws/11.23/SB ZOE: http://joinzoe.com with an exclusive code CEO2024 for 10% off Studies mentioned in the episode: Obesity Risk for Female Victims of Childhood Sexual Abuse: A Prospective Study: https://www.researchgate.net/publication/6230287_Obesity_Risk_for_Female_Victims_of_Childhood_Sexual_Abuse_A_Prospective_Study Successful weight loss maintenance: A systematic review of weight control registries: https://pubmed.ncbi.nlm.nih.gov/32048787/ Creatine for the Treatment of Depression: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6769464/ Discrepancy between self-reported and actual caloric intake: https://pubmed.ncbi.nlm.nih.gov/1454084/ Non-nutritive sweetened beverages versus water after a 52-week weight management programme: a randomised controlled trial: https://www.nature.com/articles/s41366-023-01393-3 Short-term consumption of sucralose with, but not without, carbohydrate impairs neural and metabolic sensitivity to sugar in human: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7784207/ A randomized controlled trial to isolate the effects of fasting and energy restriction on weight loss and metabolic health in lean adults: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7784207/ Evidence for sugar addiction: Behavioral and neurochemical effects of intermittent, excessive sugar intake: https://www.sciencedirect.com/science/article/abs/pii/S0149763407000589 The NutriNet-Santé Study https://classic.clinicaltrials.gov/ct2/show/NCT03335644 Relation between caloric intake, body weight, and physical work: studies in an industrial male population in West Bengal: https://pubmed.ncbi.nlm.nih.gov/13302165/ GLP-1 Receptor Agonists and the Thyroid: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3281535/ Learn more about your ad choices. Visit podcastchoices.com/adchoices
Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2481: Sam Lynch of Fitnitiative.co.uk demystifies the concept of Total Daily Energy Expenditure (TDEE), explaining its critical role in the weight management equation. Lynch breaks down the components of TDEE—Resting Metabolic Rate, Non-exercise Activity Thermogenesis, Exercise Activity Thermogenesis, and Thermic Effect of Food—offering actionable advice on how to optimize each for better health outcomes. This episode empowers listeners with the knowledge to impact their weight loss or maintenance efforts effectively. Read along with the original article(s) here: https://fitnitiative.co.uk/2021/07/29/what-is-your-tdee-and-how-can-you-impact-it/ Quotes to ponder: "NEAT can be a powerful tool because it accounts for up a massive 30% of your TDEE and is something that you can directly impact." Learn more about your ad choices. Visit megaphone.fm/adchoices
Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2481: Sam Lynch of Fitnitiative.co.uk demystifies the concept of Total Daily Energy Expenditure (TDEE), explaining its critical role in the weight management equation. Lynch breaks down the components of TDEE—Resting Metabolic Rate, Non-exercise Activity Thermogenesis, Exercise Activity Thermogenesis, and Thermic Effect of Food—offering actionable advice on how to optimize each for better health outcomes. This episode empowers listeners with the knowledge to impact their weight loss or maintenance efforts effectively. Read along with the original article(s) here: https://fitnitiative.co.uk/2021/07/29/what-is-your-tdee-and-how-can-you-impact-it/ Quotes to ponder: "NEAT can be a powerful tool because it accounts for up a massive 30% of your TDEE and is something that you can directly impact." Learn more about your ad choices. Visit megaphone.fm/adchoices
Ever wondered why not all calories are created equal? Or whether animal-based proteins are superior to plant-based alternatives? In this episode of the Primal Shift Podcast, we're going to take a deep dive into the complex world of macronutrients (protein, fat and carbohydrates) and discuss their unique roles in human metabolism. Along the way, we'll debunk some pervasive myths and drill down to the truth about what it really takes to maintain a healthy body composition. Believe it or not, I overeat every day but still maintain 8% body fat. Yes, you read that right: I consume significantly more calories than I burn without gaining fat. And I'm excited to share how that's possible. This episode is packed with information that can revolutionize your approach to nutrition. So join me as I share recommendations and key takeaways that will help you make informed choices about your diet — whether you're looking to lose weight, gain muscle or simply live a healthier life. In this episode: 00:00 - Key Takeaways 01:40 - Introduction to Macronutrients and Caloric Intake 02:43 - The Role of Protein in Human Metabolism 05:20 - The Importance of Fat for Body Function 06:31 - Carbohydrates: Energy Source and Their Role 06:46 - Essential vs. Non-Essential Macronutrients 07:28 - Debunking Common Nutrition Myths 09:02 - Protein: Consumption, Digestion, and Myths 09:52 - The Thermic Effect of Food and Caloric Absorption 12:09 - Consequences of Macronutrient Deficiencies and Overconsumption 19:55 - Recommendations for Daily Nutritional Routine 23:41 - Closing Thoughts Thank you to this episode's sponsor, OneSkin! OneSkin's lineup of topical skin health products leverage the power of the company's proprietary OS-01 peptide to remove dead skin cells, improve collagen production, increase skin hydration and more. Check out my before and after photos in my OneSkin review, or visit OneSkin here. More From Michael Kummer: Use code “primalshift” to save 15% on your MK Supplements order at https://shop.michaelkummer.com Website: https://michaelkummer.com YouTube: https://youtube.com/@MichaelKummer Instagram: https://instagram.com/mkummer82
Kalorienverbrauch ist nicht gleich Kalorienverbrauch. In dieser ROC-TV-Folge zeige ich Dir, woraus sich unser täglicher Kalorienverbrauch zusammensetzt. Das Wissen darüber kann Dir beispielsweise im Rahmen einer Diät helfen, da Du damit die wichtigsten Stellhebel identifizieren kannst. Hier sind die wichtigsten Inhalte in diesem Video: 00:00 - Warum dieses Thema wichtig ist 01:09 - Meine Wenigkeit 01:21 - Die Basis des Ganzen 02:44 - Wie sich unser Kalorienverbrauch zusammensetzt 03:32 - RMR - "Resting Metabiolic Rate" 06:02 - TEF - "Thermic Effect of Food" 08:16 - EAT - "Exercise Activity Thermogenesis" 09:35 - NEAT - "Non Exercise Activity Thermogenesis" 11:06 - Das große Ganze Ich freue mich auf Dein Feedback zu diesem Thema und sende feinste Grüße aus dem ROC-Studio, Chris "The ROC" #rocsports #rocprinzip #kalorienverbrauch #kalorienbilanz
Summary: What the heck is your TDEE? This total daily energy expenditure is how our body burns and utilizes calories - it can be broken down into four different categories which we will discuss today. We've also created a PDF download for you of The Science of Daily Calorie Burn for you to feast your eyes on as you listen! Chapters: 00:00 The Science of Daily Calorie Burning 00:58 Basal Metabolic Rate (BMR) 04:20 Non-Exercise Activity Thermogenesis (NEAT) 08:34 Thermic Effect of Food (TEF) 11:20 Exercise Activity Thermogenesis (EAT) 16:11 Building Muscle and Weight Measurement If you'd like to support us outside of the podcast here are a few links and descriptions of ways to work with us + brands we love Social Media: @kyliethedietitian Ways to Work with Us Captivating Change: got the nutrition stuff locked in but need extra support from an exercise front? Captivating Change Exercise Guides offer 12 weeks of exercise programming done for you! MMM University: DIY Self Paced Program with Kylie's 3 phase method - for highly motivated, busy women who want to feel confident, comfortable and strong in their body through realistic nutrition and exercise & can't commit to a weekly live call. Mindset, Metabolism & Movement: 12 weeks of group coaching with a proven 3 phase method that allows you to understand the whole picture of your metabolism. It first starts with stacking your mindset, learning the biology of your metabolism and tops off with learning how to move your body to support your metabolism. Brands We Love Thorne (vitamins + supplements): https://www.thorne.com/u/kyliethedietitian Chomps: KYLIETHEDIETITIANCOM15
Let's continue our deep dive into METABOLISM and how to improve it as we age! What are the terms related to energy expenditure in the context of metabolism. Resting Metabolism (RMR): Resting metabolism, also known as Resting Metabolic Rate (RMR), is the amount of energy (calories) your body needs at rest to maintain basic physiological functions, such as breathing, circulation, and cell production. RMR represents the largest component of total daily energy expenditure and is influenced by factors such as age, gender, body composition, and genetics. Even when you are at rest, your body requires energy to sustain essential bodily functions. Total Daily Energy Expenditure (TDEE): Total Daily Energy Expenditure (TDEE) is the total amount of calories your body needs in a day, taking into account all forms of energy expenditure, including RMR, physical activity, and the thermic effect of food. TDEE is the sum of RMR, the calories burned through physical activity (exercise), and the calories expended during digestion (TEF). Calculating your TDEE is important for understanding your overall energy needs and can help with weight management. To maintain weight, you would aim to consume calories equal to your TDEE. Non-Exercise Activity Thermogenesis (NEAT): Non-Exercise Activity Thermogenesis (NEAT) refers to the calories burned through activities that are not intentional exercise. This includes activities such as walking, fidgeting, gardening, and other non-exercise movements. NEAT can vary significantly among individuals and can contribute significantly to total daily energy expenditure. Increasing NEAT, such as by incorporating more movement into your daily routine, can have an impact on overall energy balance and weight management. Thermic Effect of Food (TEF): The Thermic Effect of Food (TEF) represents the energy expended during the digestion, absorption, and storage of nutrients from the food you eat. Each macronutrient (protein, carbohydrates, and fats) has a different TEF. Protein generally has the highest TEF, followed by carbohydrates and then fats. TEF is a component of TDEE and is considered when calculating the total calories your body requires. Understanding these terms and their interplay can be helpful for individuals who are looking to manage their weight, optimize their diet and exercise routine, or make informed decisions about their overall energy balance. Save at Kion with our code LOWCARBATHLETE https://www.getkion.com/blogs/all/the-ultimate-guide-to-kion-aminos
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We all have moments when our gut is a little off. In this episode I am sharing a few reasons why you may experience bloating or nausea around training and how you can best support a healthy, balanced, and well fueled gut! If you enjoyed this episode please leave me a review! I love hearing your thoughts on each episode. Resources: Elite Fuel 1:1 Coaching: Get started with a free discovery call today! The Thermic Effect of Food: A Review PMID: 31021710. Probiotics
One of the most frequent questions I get as a coach besides how to lose weight is how to boost metabolism. We've learned so much about hormones and metabolism over the past 30 years especially with women and how much lifestyle affects these areas. In our first educational episode, I want to cover and define metabolism, introduce the concept of reverse dieting if you are unfamiliar with it, how to boost your metabolism, and so much more! Time Stamps: (0:22) Metabolism and Reverse Dieting (1:03) Quick Story About My Bikini Competition (3:05) Defining Metabolism (4:28) Your Basal Metabolic Rate (4:50) Defining NEAT, TDEE, and Thermic Effect of Food (8:25) Why Most Men Can't Give Women Weight Loss Advice (9:43) Stress and Weight Loss (13:30) Where Reverse Dieting Comes In (14:15) Defining and Benefits of Reverse Dieting (16:30) Our Client Jenna Example (19:53) Looking At Protein (23:00) Meeting in the Middle of the Spectrum (23:50) Ways to Measure Improvement During a Reverse Diet (26:30) Ways to Boost Metabolism (28:18) Fiber and Water (30:15) Recapping (33:00) Please Share, Rate, and Review ---------- Follow Me on Instagram ---------- Join Our Free Body By Balance Facebook Community ---------- Learn More about Body By Balance Coaching
Have you heard of the ketogenic diet or ever considered trying it for yourself? The keto diet is widely ostracized for misconceptions about what it means and how it impacts the body. Today's guest will address those misconceptions and fill you in on how to fill yourself for high energy and radiant health without giving up on the foods you enjoy the most! I have the honor of presenting Maria Emmerich, one of the biggest names in the ketogenic diet space. She struggled with her health and weight throughout childhood which led her to become a passionate nutrition expert. Maria specializes in brain neurotransmitters and how food can improve mental wellness – which is one of the things I love about her because that's one of my favorite topics! Her expertise has sent her around the world speaking about ketogenic diets and I was fortunate enough to accompany her on a group trip to Italy in 2017 where we instantly hit it off. Maria has helped thousands to not only lose weight but also get healthy and reduce and eliminate medications, normalize hormonal issues, heal diabetes, mood problems, high blood pressure, autoimmune disorders, skin problems, anxiety, depression and even MS. She has also cooked with Halle Berry and writes for Halle's website and is one of the most prolific authors I know with over 20 cookbooks! Find Maria's resources, books and programs at https://amyfournier.com/keto-adapted/ and use my code "AMY" to receive a special discount on her eBook! Some of the fascinating topics we cover today include: Misconceptions about the ketogenic diet Preventing and reversing osteoporosis and osteopenia The true way to gain weight The main benefits of exercise The carb-depression anxiety link Gluten, dairy and autoimmune disorders Plant anti-nutrients The gout-fructose link The challenges of being an entrepreneur AMAZING tips for people who don't like to cook or don't have time! If you love learning about food and nutrition, you're going to LOVE the following Awakening Aphrodite episodes... 124. Thriving in a World of GMOs: Essential Facts on the US Food Industry, Glyphosate, Allergies, Autism & Healing Your Gut with Zen Honeycutt, Activist & Founder of Moms Across America 128. Finding Freedom in Discipline: The Devotional Journey Of Your Life's Purpose With Wade Lightheart of BiOptimizers 131. Ancestral Nutrition for the Modern Appetite: Organ Meats, Picky Eaters and Conscious Cooking with Celebrity Chef James Barry, Creator of Pluck Seasoning 165. Is The Anti-Meat Narrative Legit? Understanding The Food System with Paleovalley Co-Founder, Autumn Smith TIME STAMPS 00:00:00 Episode Begins 00:11:39 Welcoming Maria 00:14:48 Living in the Feminine 00:20:17 Maria's Story 00:21:52 Misconceptions about Keto 00:25:06 Dialing in Your Energy Source 00:26:49 Thermic Effect of Food 00:32:08 Love Your Exercise 00:34:51 Carbs and Mental Health 00:36:44 Healing Autoimmune Issues with Diet 00:41:16 Three Types of Estrogen 00:44:20 Plant Anti-Nutrients 00:48:33 The Hidden Cause of Gout 00:51:47 Imperfect Perfection 00:56:35 "I'm Too Busy to Cook" Solved 01:00:53 The Prolific Chef 01:05:47 How to Find Maria Subscribing and sharing your kind thoughts & feedback in a review on iTunes is the ULTIMATE way to support me and help me bring Awakening Aphrodite to you so thank you in advance!:) Jump on Amy's email list for her personal updates and tips and leave a comment or follow at @FitAmyTV. Find out more at amyfournier.com and watch this episode on YouTube at Awakening Aphrodite Podcast/FitAmyTV! For special discounts on Amy's FAVORITE products, visit her estore.
Have you heard of the ketogenic diet or ever considered trying it for yourself? The keto diet is widely ostracized for misconceptions about what it means and how it impacts the body. Today's guest will address those misconceptions and fill you in on how to fill yourself for high energy and radiant health without giving up on the foods you enjoy the most! I have the honor of presenting Maria Emmerich, one of the biggest names in the ketogenic diet space. She struggled with her health and weight throughout childhood which led her to become a passionate nutrition expert. Maria specializes in brain neurotransmitters and how food can improve mental wellness – which is one of the things I love about her because that's one of my favorite topics! Her expertise has sent her around the world speaking about ketogenic diets and I was fortunate enough to accompany her on a group trip to Italy in 2017 where we instantly hit it off. Maria has helped thousands to not only lose weight but also get healthy and reduce and eliminate medications, normalize hormonal issues, heal diabetes, mood problems, high blood pressure, autoimmune disorders, skin problems, anxiety, depression and even MS. She has also cooked with Halle Berry and writes for Halle's website and is one of the most prolific authors I know with over 20 cookbooks! Find Maria's resources, books and programs at https://amyfournier.com/keto-adapted/ and use my code "AMY" to receive a special discount on her eBook! Some of the fascinating topics we cover today include: Misconceptions about the ketogenic diet Preventing and reversing osteoporosis and osteopenia The true way to gain weight The main benefits of exercise The carb-depression anxiety link Gluten, dairy and autoimmune disorders Plant anti-nutrients The gout-fructose link The challenges of being an entrepreneur AMAZING tips for people who don't like to cook or don't have time! If you love learning about food and nutrition, you're going to LOVE the following Awakening Aphrodite episodes... 124. Thriving in a World of GMOs: Essential Facts on the US Food Industry, Glyphosate, Allergies, Autism & Healing Your Gut with Zen Honeycutt, Activist & Founder of Moms Across America 128. Finding Freedom in Discipline: The Devotional Journey Of Your Life's Purpose With Wade Lightheart of BiOptimizers 131. Ancestral Nutrition for the Modern Appetite: Organ Meats, Picky Eaters and Conscious Cooking with Celebrity Chef James Barry, Creator of Pluck Seasoning 165. Is The Anti-Meat Narrative Legit? Understanding The Food System with Paleovalley Co-Founder, Autumn Smith TIME STAMPS 00:00:00 Episode Begins 00:11:39 Welcoming Maria 00:14:48 Living in the Feminine 00:20:17 Maria's Story 00:21:52 Misconceptions about Keto 00:25:06 Dialing in Your Energy Source 00:26:49 Thermic Effect of Food 00:32:08 Love Your Exercise 00:34:51 Carbs and Mental Health 00:36:44 Healing Autoimmune Issues with Diet 00:41:16 Three Types of Estrogen 00:44:20 Plant Anti-Nutrients 00:48:33 The Hidden Cause of Gout 00:51:47 Imperfect Perfection 00:56:35 "I'm Too Busy to Cook" Solved 01:00:53 The Prolific Chef 01:05:47 How to Find Maria Subscribing and sharing your kind thoughts & feedback in a review on iTunes is the ULTIMATE way to support me and help me bring Awakening Aphrodite to you so thank you in advance!:) Jump on Amy's email list for her personal updates and tips and leave a comment or follow at @FitAmyTV. Find out more at amyfournier.com and watch this episode on YouTube at Awakening Aphrodite Podcast/FitAmyTV! For special discounts on Amy's FAVORITE products, visit her estore.
Have you heard of the ketogenic diet or ever considered trying it for yourself? The keto diet is widely ostracized for misconceptions about what it means and how it impacts the body. Today's guest will address those misconceptions and fill you in on how to fill yourself for high energy and radiant health without giving up on the foods you enjoy the most! I have the honor of presenting Maria Emmerich, one of the biggest names in the ketogenic diet space. She struggled with her health and weight throughout childhood which led her to become a passionate nutrition expert. Maria specializes in brain neurotransmitters and how food can improve mental wellness – which is one of the things I love about her because that's one of my favorite topics! Her expertise has sent her around the world speaking about ketogenic diets and I was fortunate enough to accompany her on a group trip to Italy in 2017 where we instantly hit it off. Maria has helped thousands to not only lose weight but also get healthy and reduce and eliminate medications, normalize hormonal issues, heal diabetes, mood problems, high blood pressure, autoimmune disorders, skin problems, anxiety, depression and even MS. She has also cooked with Halle Berry and writes for Halle's website and is one of the most prolific authors I know with over 20 cookbooks! Find Maria's resources, books and programs at https://amyfournier.com/keto-adapted/ and use my code "AMY" to receive a special discount on her eBook! Some of the fascinating topics we cover today include: Misconceptions about the ketogenic diet Preventing and reversing osteoporosis and osteopenia The true way to gain weight The main benefits of exercise The carb-depression anxiety link Gluten, dairy and autoimmune disorders Plant anti-nutrients The gout-fructose link The challenges of being an entrepreneur AMAZING tips for people who don't like to cook or don't have time! If you love learning about food and nutrition, you're going to LOVE the following Awakening Aphrodite episodes... 124. Thriving in a World of GMOs: Essential Facts on the US Food Industry, Glyphosate, Allergies, Autism & Healing Your Gut with Zen Honeycutt, Activist & Founder of Moms Across America 128. Finding Freedom in Discipline: The Devotional Journey Of Your Life's Purpose With Wade Lightheart of BiOptimizers 131. Ancestral Nutrition for the Modern Appetite: Organ Meats, Picky Eaters and Conscious Cooking with Celebrity Chef James Barry, Creator of Pluck Seasoning 165. Is The Anti-Meat Narrative Legit? Understanding The Food System with Paleovalley Co-Founder, Autumn Smith TIME STAMPS 00:00:00 Episode Begins 00:11:39 Welcoming Maria 00:14:48 Living in the Feminine 00:20:17 Maria's Story 00:21:52 Misconceptions about Keto 00:25:06 Dialing in Your Energy Source 00:26:49 Thermic Effect of Food 00:32:08 Love Your Exercise 00:34:51 Carbs and Mental Health 00:36:44 Healing Autoimmune Issues with Diet 00:41:16 Three Types of Estrogen 00:44:20 Plant Anti-Nutrients 00:48:33 The Hidden Cause of Gout 00:51:47 Imperfect Perfection 00:56:35 "I'm Too Busy to Cook" Solved 01:00:53 The Prolific Chef 01:05:47 How to Find Maria Subscribing and sharing your kind thoughts & feedback in a review on iTunes is the ULTIMATE way to support me and help me bring Awakening Aphrodite to you so thank you in advance!:) Jump on Amy's email list for her personal updates and tips and leave a comment or follow at @FitAmyTV. Find out more at amyfournier.com and watch this episode on YouTube at Awakening Aphrodite Podcast/FitAmyTV! For special discounts on Amy's FAVORITE products, visit her estore.
Es gibt so manche Mythen rund um das Thema Eiweiß & Co. Fakt ist: Unser Körper braucht Proteine, damit sämtliche Körperfunktionen ablaufen können. Aber kann man eigentlich auch zu viel Eiweiß zu sich nehmen? Was steckt hinter dem Thermic-Effect of Food? Und wo liegt der Unterschied zwischen veganen und tierischen Proteinpulver? Auf diese und weitere Fragen weiß die Juniorprofessorin Dr. Juliane Heydenreich, durch ihren Forschungsschwerpunkt Ernährung und Sport, eine Antwort. Hier geht's zur Homepage der Jun.-Prof. Dr Juliane Heydenreich: https://sport.uni-mainz.de/ernaehrung-und-sport/
Today´s solo session I am talking what is affecting to your metabolism and 3 most effective ways how to boost it.I am talking how to know if you are actually in weight loss plateau and what options you have to get out of it. Because I know how frustruating it can feel when you are working so hard but seeing so little results.If you want to hear increbile transformation stories from my clients who used principles I talked in this episode, please listen Silvia´s story (EP 49/22), Lukas Story (EP 8/21), Nerma´s Story (EP 34/22) If you feel that you need a coach to help you at this point of your journey, you can apply to my Coaching by filling out the application HERE
The age old claim of eating many small meals throughout the day for a faster metabolism is a MYTH. This week you'll learn all about the Thermic Effect of Food, how to leverage it, and what to base your daily meal frequency and schedule on.A consistent eating schedule doesn't just improve adherence (AKA better results!). It also effects your hormones, digestion, and even your metabolism (we mention a study that showed a 27% difference between irregular vs consistent meal patterns).So, does eating frequent small meals 'fire the metabolism'? Not really.However you WILL benefit from more structure and consistency in your daily nutrition ;)Related blog:https://odysseycoachingsystems.co/thermic-effect-of-food/Study mentioned:https://pubmed.ncbi.nlm.nih.gov/34555151/Timestamps:0:00 Introduction05:31 The myth of ‘eating many small meals fires the metabolism' 08:08 2022 study on irregular vs consistent meal patterns 09:35 Why it's important to be consistent with your meals15:21 How meal timing affects your hormones, and more21:12 At the end of the day, it's personal preference24:50 Outro More from Talking Nutrition and Odyssey Coaching Systems
Huberman Lab Podcast Notes Key Takeaways Food has to be broken down and systematically put into forms the body can use for energyExercise is the hack – “Exercise is the only thing you can do to actually improve your biomarkers of health without even losing weight.” – Dr. Layne NortonCreating a new identity: people don't just eat because they're hungry – there are major social and psychological elements to eating that need to be addressed when becoming healthier; in extremes, you may need a new communityThe best diet is the one you can stick to forever – pick the form of restriction that feels least restrictive to you – this could be time-restricted or calorie restrictedWhat we know about gut health: (1) more diversity is better; (2) soluble fiber is positive and acts as a prebiotic; (3) prebiotics work better than probiotics; (4) some evidence that saturated fat is not good for microbiota (this theory is in its infancy); (5) exerciseProtein is the biggest lever you can pull for lean body mass – try making small changes to increase protein to existing meals and reach your daily goal (~1.6g-2.6g/kg body weight)Don't fall into the trap of looking at an acute response to something and assuming that is what the long-term outcome will be – anything is bad for you in the wrong doseIt's possible to hit protein targets using plant protein sources but most are packaged in carbohydrates and/or fat so may be difficult to maintain calories and macrosIt's no mystery – the obesity epidemic is a result of increased caloric intake and reduced physical activityFocus less on sugar and more on fiber: sugar doesn't have any positive health benefits but if you're controlling calories and maintaining fiber intake you will likely achieve balance – don't go wild on sugar but don't focus on restriction because you'll likely end up bingingThe more adipose tissue you have, the more aggressively you can diet without consequences to lean mass or health because the body doesn't need to metabolize lean tissue“If you do what's easy in the short term, your life will be hard; if you do what's hard in the short term, your life will get easier.” – Dr. Layne NortonBottom line on seed oils: you're better off monitoring oil intake from a caloric standpoint but there doesn't seem to be enough evidence to demonize seed oilTip: keep saturated fats within 7-10% of daily caloric intakeThere's no hack for doing hard things! You can't out-supplement hard training and eating well – enjoy the processRead the full notes @ podcastnotes.orgMy guest is Layne Norton, Ph.D. — one of the world's foremost experts in nutrition, protein metabolism, muscle gain and fat loss. We discuss the science of energy utilization and balance, the efficacy of different diets (e.g., ketogenic, vegan, vegetarian, carnivore, omnivore), and how best to build lean muscle mass and lose fat. We also discuss optimal protein and fiber intake, the best sources of protein, the correlation between appetite, satiety signals and exercise, along with male and female-specific needs. Dr. Norton also explains how to support a healthy gut microbiome and offers insight into sugar and artificial sweeteners, processed, cooked, and raw foods, supplements, seed oils, and the relationship of LDL/HDL levels to cardiovascular health. This episode serves as a master class in nutrition, metabolism and exercise and is sure to benefit people of all ages and with different health and fitness goals. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://www.drinklmnt.com/huberman ROKA: https://www.roka.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Huberman Lab Premium https://hubermanlab.com/premium For the full show notes, visit hubermanlab.com Timestamps (00:00:00) Dr. Layne Norton, Nutrition & Fitness (00:02:53) LMNT, ROKA, InsideTracker, Momentous (00:06:50) Calories & Cellular Energy Production (00:12:35) Energy Balance, Food Labels, Fiber (00:15:19) Resting Metabolic Rate, Thermic Effect of Food (00:19:04) Exercise & Non-Exercise Activity Thermogenesis (NEAT) (00:25:49) Losing Weight, Tracking Calories, Daily Weighing (00:29:24) Post-Exercise Metabolic Rate, Appetite (00:35:04) AG1 (Athletic Greens) (00:36:19) Exercise & Appetite, Calorie Trackers, Placebo Effects & Beliefs (00:43:46) Exercise & Satiety Signals, Maintain Weight Loss & Identity (00:56:32) Weight Loss & Maintenance, Diet Adherence (01:03:33) Restrictive Diets & Transition Periods (01:08:03) Gut Health & Appetite (01:16:23) Tool: Supporting Gut Health, Fiber & Longevity (01:23:59) LDL, HDL & Cardiovascular Disease (01:30:31) Leucine, mTOR & Protein Synthesis (01:37:31) Tool: Daily Protein Intake & Muscle Mass (01:44:24) Protein & Fasting, Lean Body Mass (01:55:38) Plant-Based Proteins: Whey, Soy, Leucine, Corn, Pea (02:04:28) Processed Foods (02:11:54) Obesity Epidemic, Calorie Intake & Energy Output (02:17:33) Obesity, Sugar & Fiber, Restriction & Craving (02:25:57) Artificial Sweeteners & Blood Sugar (02:38:55) Artificial Sweeteners & Gut Microbiome, Sucralose, Blood Sugar (02:50:19) Rapid Weight Loss, Satiety & Beliefs (02:58:13) Seed Oils & Obesity, Saturated Fat, Overall Energy Toxicity (03:08:15) Females, Diet, Exercise & Menstrual Cycles (03:14:05) Raw vs. Cooked Foods (03:16:32) Berberine & Glucose Scavenging (03:19:12) Fiber & Gastric Emptying Time (03:21:00) Supplements, Creatine Monohydrate, Rhodiola Rosea (03:30:33) Hard Training; Challenge & Mental Resilience (03:36:12) Carbon App (03:47:11) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media Disclaimer: https://hubermanlab.com/disclaimer Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com
Huberman Lab Podcast Notes Key Takeaways Food has to be broken down and systematically put into forms the body can use for energyExercise is the hack – “Exercise is the only thing you can do to actually improve your biomarkers of health without even losing weight.” – Dr. Layne NortonCreating a new identity: people don't just eat because they're hungry – there are major social and psychological elements to eating that need to be addressed when becoming healthier; in extremes, you may need a new communityThe best diet is the one you can stick to forever – pick the form of restriction that feels least restrictive to you – this could be time-restricted or calorie restrictedWhat we know about gut health: (1) more diversity is better; (2) soluble fiber is positive and acts as a prebiotic; (3) prebiotics work better than probiotics; (4) some evidence that saturated fat is not good for microbiota (this theory is in its infancy); (5) exerciseProtein is the biggest lever you can pull for lean body mass – try making small changes to increase protein to existing meals and reach your daily goal (~1.6g-2.6g/kg body weight)Don't fall into the trap of looking at an acute response to something and assuming that is what the long-term outcome will be – anything is bad for you in the wrong doseIt's possible to hit protein targets using plant protein sources but most are packaged in carbohydrates and/or fat so may be difficult to maintain calories and macrosIt's no mystery – the obesity epidemic is a result of increased caloric intake and reduced physical activityFocus less on sugar and more on fiber: sugar doesn't have any positive health benefits but if you're controlling calories and maintaining fiber intake you will likely achieve balance – don't go wild on sugar but don't focus on restriction because you'll likely end up bingingThe more adipose tissue you have, the more aggressively you can diet without consequences to lean mass or health because the body doesn't need to metabolize lean tissue“If you do what's easy in the short term, your life will be hard; if you do what's hard in the short term, your life will get easier.” – Dr. Layne NortonBottom line on seed oils: you're better off monitoring oil intake from a caloric standpoint but there doesn't seem to be enough evidence to demonize seed oilTip: keep saturated fats within 7-10% of daily caloric intakeThere's no hack for doing hard things! You can't out-supplement hard training and eating well – enjoy the processRead the full notes @ podcastnotes.orgMy guest is Layne Norton, Ph.D. — one of the world's foremost experts in nutrition, protein metabolism, muscle gain and fat loss. We discuss the science of energy utilization and balance, the efficacy of different diets (e.g., ketogenic, vegan, vegetarian, carnivore, omnivore), and how best to build lean muscle mass and lose fat. We also discuss optimal protein and fiber intake, the best sources of protein, the correlation between appetite, satiety signals and exercise, along with male and female-specific needs. Dr. Norton also explains how to support a healthy gut microbiome and offers insight into sugar and artificial sweeteners, processed, cooked, and raw foods, supplements, seed oils, and the relationship of LDL/HDL levels to cardiovascular health. This episode serves as a master class in nutrition, metabolism and exercise and is sure to benefit people of all ages and with different health and fitness goals. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://www.drinklmnt.com/huberman ROKA: https://www.roka.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Huberman Lab Premium https://hubermanlab.com/premium For the full show notes, visit hubermanlab.com Timestamps (00:00:00) Dr. Layne Norton, Nutrition & Fitness (00:02:53) LMNT, ROKA, InsideTracker, Momentous (00:06:50) Calories & Cellular Energy Production (00:12:35) Energy Balance, Food Labels, Fiber (00:15:19) Resting Metabolic Rate, Thermic Effect of Food (00:19:04) Exercise & Non-Exercise Activity Thermogenesis (NEAT) (00:25:49) Losing Weight, Tracking Calories, Daily Weighing (00:29:24) Post-Exercise Metabolic Rate, Appetite (00:35:04) AG1 (Athletic Greens) (00:36:19) Exercise & Appetite, Calorie Trackers, Placebo Effects & Beliefs (00:43:46) Exercise & Satiety Signals, Maintain Weight Loss & Identity (00:56:32) Weight Loss & Maintenance, Diet Adherence (01:03:33) Restrictive Diets & Transition Periods (01:08:03) Gut Health & Appetite (01:16:23) Tool: Supporting Gut Health, Fiber & Longevity (01:23:59) LDL, HDL & Cardiovascular Disease (01:30:31) Leucine, mTOR & Protein Synthesis (01:37:31) Tool: Daily Protein Intake & Muscle Mass (01:44:24) Protein & Fasting, Lean Body Mass (01:55:38) Plant-Based Proteins: Whey, Soy, Leucine, Corn, Pea (02:04:28) Processed Foods (02:11:54) Obesity Epidemic, Calorie Intake & Energy Output (02:17:33) Obesity, Sugar & Fiber, Restriction & Craving (02:25:57) Artificial Sweeteners & Blood Sugar (02:38:55) Artificial Sweeteners & Gut Microbiome, Sucralose, Blood Sugar (02:50:19) Rapid Weight Loss, Satiety & Beliefs (02:58:13) Seed Oils & Obesity, Saturated Fat, Overall Energy Toxicity (03:08:15) Females, Diet, Exercise & Menstrual Cycles (03:14:05) Raw vs. Cooked Foods (03:16:32) Berberine & Glucose Scavenging (03:19:12) Fiber & Gastric Emptying Time (03:21:00) Supplements, Creatine Monohydrate, Rhodiola Rosea (03:30:33) Hard Training; Challenge & Mental Resilience (03:36:12) Carbon App (03:47:11) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media Disclaimer: https://hubermanlab.com/disclaimer Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com
In this week's episode, we're talking all things protein. Most individuals don't get enough protein in their diets either due to being uninformed or because of myths surrounding protein. Protein is an essential macronutrient and has A TON of activities it is responsible for in the body. WIthout it, we surely wouldn't function! *Note: My brain was a little ADD with this podcast, lol. Enjoy the rambles and sorry in advance! Time Stamps:(0:10) Down and Dirty Talking About Protein(1:01) The 4 Macronutrients(2:06) Benefits of Protein(3:20) Please Forgive My ADD Brain(3:45) Hair, Skin, and Nails(4:42) Protection Against Viruses and Infections(6:28) Thermic Effect of Food and Protein(7:18) How Do I Eat This Much Protein?(7:43) High Protein Breakfast(11:30) Body Fat Percentage and Daily Protein Intake(13:45) Myths on Protein Consumption and Kidney Health(15:30) Protein Sources(21:00) Where to Find MeRegistration for #FITIN6 will kick off next week! Registration ends 11/21 and we will begin 11/28! For more information, get on the interest list here: https://info.thebigdaynutrition.com/FITIN6Waitlist
Huberman Lab Podcast Notes Food has to be broken down and systematically put into forms the body can use for energyExercise is the hack – “Exercise is the only thing you can do to actually improve your biomarkers of health without even losing weight.” – Dr. Layne NortonCreating a new identity: people don't just eat because they're hungry – there are major social and psychological elements to eating that need to be addressed when becoming healthier; in extremes, you may need a new communityThe best diet is the one you can stick to forever – pick the form of restriction that feels least restrictive to you – this could be time-restricted or calorie restrictedWhat we know about gut health: (1) more diversity is better; (2) soluble fiber is positive and acts as a prebiotic; (3) prebiotics work better than probiotics; (4) some evidence that saturated fat is not good for microbiota (this theory is in its infancy); (5) exerciseProtein is the biggest lever you can pull for lean body mass – try making small changes to increase protein to existing meals and reach your daily goal (~1.6g-2.6g/kg body weight)Read the full notes @ podcastnotes.orgMy guest is Layne Norton, Ph.D. — one of the world's foremost experts in nutrition, protein metabolism, muscle gain and fat loss. We discuss the science of energy utilization and balance, the efficacy of different diets (e.g., ketogenic, vegan, vegetarian, carnivore, omnivore), and how best to build lean muscle mass and lose fat. We also discuss optimal protein and fiber intake, the best sources of protein, the correlation between appetite, satiety signals and exercise, along with male and female-specific needs. Dr. Norton also explains how to support a healthy gut microbiome and offers insight into sugar and artificial sweeteners, processed, cooked, and raw foods, supplements, seed oils, and the relationship of LDL/HDL levels to cardiovascular health. This episode serves as a master class in nutrition, metabolism and exercise and is sure to benefit people of all ages and with different health and fitness goals. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://www.drinklmnt.com/huberman ROKA: https://www.roka.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Huberman Lab Premium https://hubermanlab.com/premium For the full show notes, visit hubermanlab.com Timestamps (00:00:00) Dr. Layne Norton, Nutrition & Fitness (00:02:53) LMNT, ROKA, InsideTracker, Momentous (00:06:50) Calories & Cellular Energy Production (00:12:35) Energy Balance, Food Labels, Fiber (00:15:19) Resting Metabolic Rate, Thermic Effect of Food (00:19:04) Exercise & Non-Exercise Activity Thermogenesis (NEAT) (00:25:49) Losing Weight, Tracking Calories, Daily Weighing (00:29:24) Post-Exercise Metabolic Rate, Appetite (00:35:04) AG1 (Athletic Greens) (00:36:19) Exercise & Appetite, Calorie Trackers, Placebo Effects & Beliefs (00:43:46) Exercise & Satiety Signals, Maintain Weight Loss & Identity (00:56:32) Weight Loss & Maintenance, Diet Adherence (01:03:33) Restrictive Diets & Transition Periods (01:08:03) Gut Health & Appetite (01:16:23) Tool: Supporting Gut Health, Fiber & Longevity (01:23:59) LDL, HDL & Cardiovascular Disease (01:30:31) Leucine, mTOR & Protein Synthesis (01:37:31) Tool: Daily Protein Intake & Muscle Mass (01:44:24) Protein & Fasting, Lean Body Mass (01:55:38) Plant-Based Proteins: Whey, Soy, Leucine, Corn, Pea (02:04:28) Processed Foods (02:11:54) Obesity Epidemic, Calorie Intake & Energy Output (02:17:33) Obesity, Sugar & Fiber, Restriction & Craving (02:25:57) Artificial Sweeteners & Blood Sugar (02:38:55) Artificial Sweeteners & Gut Microbiome, Sucralose, Blood Sugar (02:50:19) Rapid Weight Loss, Satiety & Beliefs (02:58:13) Seed Oils & Obesity, Saturated Fat, Overall Energy Toxicity (03:08:15) Females, Diet, Exercise & Menstrual Cycles (03:14:05) Raw vs. Cooked Foods (03:16:32) Berberine & Glucose Scavenging (03:19:12) Fiber & Gastric Emptying Time (03:21:00) Supplements, Creatine Monohydrate, Rhodiola Rosea (03:30:33) Hard Training; Challenge & Mental Resilience (03:36:12) Carbon App (03:47:11) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media Disclaimer: https://hubermanlab.com/disclaimer Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com
My guest is Layne Norton, Ph.D. — one of the world's foremost experts in nutrition, protein metabolism, muscle gain and fat loss. We discuss the science of energy utilization and balance, the efficacy of different diets (e.g., ketogenic, vegan, vegetarian, carnivore, omnivore), and how best to build lean muscle mass and lose fat. We also discuss optimal protein and fiber intake, the best sources of protein, the correlation between appetite, satiety signals and exercise, along with male and female-specific needs. Dr. Norton also explains how to support a healthy gut microbiome and offers insight into sugar and artificial sweeteners, processed, cooked, and raw foods, supplements, seed oils, and the relationship of LDL/HDL levels to cardiovascular health. This episode serves as a master class in nutrition, metabolism and exercise and is sure to benefit people of all ages and with different health and fitness goals. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://www.drinklmnt.com/huberman ROKA: https://www.roka.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Huberman Lab Premium https://hubermanlab.com/premium For the full show notes, visit hubermanlab.com Timestamps (00:00:00) Dr. Layne Norton, Nutrition & Fitness (00:02:53) LMNT, ROKA, InsideTracker, Momentous (00:06:50) Calories & Cellular Energy Production (00:12:35) Energy Balance, Food Labels, Fiber (00:15:19) Resting Metabolic Rate, Thermic Effect of Food (00:19:04) Exercise & Non-Exercise Activity Thermogenesis (NEAT) (00:25:49) Losing Weight, Tracking Calories, Daily Weighing (00:29:24) Post-Exercise Metabolic Rate, Appetite (00:35:04) AG1 (Athletic Greens) (00:36:19) Exercise & Appetite, Calorie Trackers, Placebo Effects & Beliefs (00:43:46) Exercise & Satiety Signals, Maintain Weight Loss & Identity (00:56:32) Weight Loss & Maintenance, Diet Adherence (01:03:33) Restrictive Diets & Transition Periods (01:08:03) Gut Health & Appetite (01:16:23) Tool: Supporting Gut Health, Fiber & Longevity (01:23:59) LDL, HDL & Cardiovascular Disease (01:30:31) Leucine, mTOR & Protein Synthesis (01:37:31) Tool: Daily Protein Intake & Muscle Mass (01:44:24) Protein & Fasting, Lean Body Mass (01:55:38) Plant-Based Proteins: Whey, Soy, Leucine, Corn, Pea (02:04:28) Processed Foods (02:11:54) Obesity Epidemic, Calorie Intake & Energy Output (02:17:33) Obesity, Sugar & Fiber, Restriction & Craving (02:25:57) Artificial Sweeteners & Blood Sugar (02:38:55) Artificial Sweeteners & Gut Microbiome, Sucralose, Blood Sugar (02:50:19) Rapid Weight Loss, Satiety & Beliefs (02:58:13) Seed Oils & Obesity, Saturated Fat, Overall Energy Toxicity (03:08:15) Females, Diet, Exercise & Menstrual Cycles (03:14:05) Raw vs. Cooked Foods (03:16:32) Berberine & Glucose Scavenging (03:19:12) Fiber & Gastric Emptying Time (03:21:00) Supplements, Creatine Monohydrate, Rhodiola Rosea (03:30:33) Hard Training; Challenge & Mental Resilience (03:36:12) Carbon App (03:47:11) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media Disclaimer: https://hubermanlab.com/disclaimer Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com
EPISODE 13 LEVERAGING THE THERMIC EFFECT OF FOOD: HOW FOOD QUALITY, NUTRIENT TIMING, MEAL TIMING, INSULIN SENSITIVITY, AND BODY FAT LEVELS IMPACT TDEE WEEKLY CATCH UP 1. FACTORS THAT IMPACT TEF 2. HOW FOOD PROCESSING IMPACTS TEF. WHOLE FOODS VERSUS PROCESSED FOODS 3. HOW NUTRIENT AND MEAL TIMING IMPACTS TEF 4. THE IMPACT OF EATING BREAKFAST HAS ON YOUR TDEE 5. HOW INSULIN SENSITIVITY AND BODY FAT IMPACT TEF? Please rate us on iTunes and Spotify. If you all would share us too we would love it as it helps us a lot since we are grassroots gents at heart. Where to find us and engage with us :) Follow Brandon on IG: https://www.instagram.com/brandondacruz_/ Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblack Follow Ironhouse on IG: https://www.instagram.com/ironhousestrengthconditioning Follow Relentless Forever on IG: https://www.instagram.com/relentless.forever/
In this episode I discuss 5 benefits of protein when it comes to fat loss. 1. Why it fills you up.2. How it helps you stick to your fat loss plan.3. Thermic Effect of Food and Protein. 4. How it reduces your cravings. 5. Retaining lean muscle mass. Follow me on IG by clicking here.Sign up to 'Mandy's Motivational Mails' by clicking here.
Take it from someone who was on the team no days off for a few years… rest days are not only important, they are essential to your progress and weight loss. I want to explain from a few perspectives why rest and recovery plays such an important role in our health and what you can do on your rest days instead of going to the gym! Time Stamps: (0:07) Rest and Recovery (0:48) Team No Days Off (5:00) Struggling with Dieting (5:58) Our BMR (6:24) Thermic Effect of Food (10:00) Alleviate Muscle Soreness (11:30) Glycogen Stores (19:38) What to Do with Your Rest Day (20:40) Where to Find Me ---------------- Follow Me on Instagram! - https://www.instagram.com/laceeiskk/ ---------------- We have helped over 800 women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://form.typeform.com/to/WKxPkc
Marketing has been convincing us that we're able to hack the natural journey that fat loss should take for decades. Now they even tell you that you can lose it with surgery in just a few hours but as many people that have both taken fat burner supplements and had bariatric surgery the weight finds its way back onto your belly and your butt! Knowing how and what to supplement is a good idea but also being smart and safe so you don't steal time, energy and health from the future.In this episode I cover:Common stimulants included in fat burning supplementsFat access chemicals and extracts that allow more fat burningWhether or not taking fat burners are a good idea of you***Send the word ‘PROGRAM' to Matty right here: https://m.me/mattylansdown***SOCIAL MEDIA--MATTY LANSDOWNJoin the Busy Mum's Facebook Group: https://mattylansdown.com/BusyMothersFBgroupInstagram: [deplatformed]... instead, join our Uncensored email list here--Intro/Outro track Tropic Love by "Diviners feat. Contacreast"
In this episode Sam explains what the Thermic Effect of Food (TEF) is and how it can help you with your fat loss goals.
Breakfast might be the most controversial meal of the day! Truth is, we all break our fasts at some point -- how and when are two of the questions we tackle in this episode! We'll talk about making breakfast foods ahead of time, and how what we choose will affect our blood sugar (hello, glycemic index and load!) If your breakfast game (or your blood sugar levels) needs some love, this episode is for you! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information Coach Carolyn on Clubhouse: @stepstowellness wellnesswhilewalking@gmail.com RESOURCES AND SOURCES (some links may be affiliate links) BREAKFAST The Sleeping Brain: Harnessing the Power of the Glymphatic System Through Lifestyle Choices, www.ncbi.nlm.nih.gov 7 Amazing Things That Happen to Your Body While You Sleep, health.qld.gov.au The Thermic Effect of Food: A Review, pubmed.ncbi.nlm.nih.gov Protein-Packed Breakfast Prevents Body Fat Gain in Overweight Teens, sciencedaily.com Facts About Mealtime Sugar Spikes, webmd.com Data-Driven Fasting Program – Marty Kendall/Optimising Nutrition Tasty Ideas for a Low-Carb Breakfast, levelshealth.com 10 Worst Foods for Blood Sugar, levelshealth.com Glycemic Load and Glycemic Index Beneficial Effects of Higher Protein Breakfast…in Late Adolescent Girls, www.ncbi.nlm.nih.gov Study: Eat Protein in the Morning, theatlantic.com Leftovers Particularly Good For Breakfast Salmon and vegetables Any burger on top of veggies Add protein to leftover veggies: an egg, some mackerel, etc. Stir-fry or soup with protein and veggies Cauliflower fried rice with egg Cauliflower rice with almond milk, protein powder, cinnamon BREAKFAST CATEGORIES and MAKE-AHEAD RECIPES 1) Eggs BST Egg Bites (modify as desired – I omit the cheese; can be frozen) BST Breakfast Salad (add a hard-boiled or fried egg on top if desired) Starbucks Bacon Gruyere CopyCat Recipe Starbucks Bacon Gruyere Sous Vide Egg Bites Ingredient List Egg Muffins (with good discussion of overall best recipe structure) Individual Spinach Souffles Keto Cheddar-Spinach Souffles 2) N'Oatmeals/Oatmeal Alternatives/Oatmeal Tweaks Kelly LeVeque's Warm Triple Seed Pudding recipe + how to make real oatmeal potentially less glycemic N'Oatmeal Three Ways Recipe + info on making it ahead Low Carb Cauliflower Oatmeal Cauliflower Rice Pudding recipe – be careful of sweeteners here/try using only half the banana, skipping the syrup and garnishing with some berries and nut butter instead Low-Carb Cauliflower Rice Oatmeal Cauli Hot Cereal Cups by Purely Elizabeth - read label What to Add to Oatmeal to Try to Blunt Effect on Blood Sugar, per Levels Health blog: Nut butters (we love almond butter) Nuts Seeds, such as chia, flax, hemp, or pumpkin Unsweetened protein powder Natural sweeteners, such as monk fruit or allulose Unsweetened coconut flakes Spices, such as cinnamon and nutmeg Low-glycemic fruit, such as apple, pear, blueberries, and blackberries Coconut oil Grass-fed butter 3) Another Popular Breakfast Category Coming Next Episode!! **NEW** JOIN THE EMAIL LIST TO GET THE NEW WELLNESS WHILE WALKING NEWSLETTER Be in the know! Sign up by sending an email to wellnesswhilewalking@gmail.com HOW TO SHARE WELLNESS WHILE WALKING Wellness While Walking on Apple Wellness While Walking on Spotify Link for any podcast app: pod.link/walking Wellness While Walking website Or screenshot a favorite episode playing on your phone and share to social media or to a friend via text or email! Thanks for sharing! : ) DISCLAIMER Neither I nor many of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking. Thanks for listening to Wellness While Walking, a walking podcast and a "best podcast for walking"!
Hello my friends! This episode is part of the 2022 Protein Series and we are talking about Introducing the brand new TONE Device! Struggling to lose weight or reach your fitness goals? The TONE is a new breath acetone meter which lets you know if your body is burning fat! Pre-order the TONE here. Now shipping worldwide!! Follow @optimalproteinpodcast & @ketogenicgirl on Instagram to see visuals and posts mentioned on this podcast. Try the FREE calorie & macro calculator HERE Try the High Protein Keto Meal Plans & Coaching: https://www.ketogenicgirl.com Special thank you to Fast Keto sponsors: Try Athletic Greens! ONE tasty scoop of Athletic Greens contains 75 vitamins, minerals and whole food-sourced ingredients, including a multivitamin, multimineral, probiotic, greens superfood blend and more, that all work together to fill the nutritional gaps in your diet, increase energy and focus, aid with digestion and supports a healthy immune system, all without the need to take multiple products or pills. Visit www.athleticgreens.com/ketogenicgirl and join health experts, athletes and health conscious go-getters around the world who make a daily commitment to their health every day. Again, simply visit www.athleticgreens.com/ketogenicgirl and get your FREE year supply of Vitamin D and 5 free travel packs today. Pregnant or nursing women should seek professional medical advice before taking this or any other dietary supplement. - This episode is brought to you by ButcherBox™ ! They make sure their members are taken care of! This holiday, ButcherBox is proud to give new members the New Years Bundle! New members receive 2 lbs ground beef, 3 lbs chicken thighs and a 3+lb pork cut for FREE in their first box. Just go to ButcherBox.com/FASTKETO to sign up. That's ButcherBox.com/FASTKETO! - Prior to beginning a new diet you should undergo a health screening with your physician to confirm that a new diet is suitable for you and to rule out any conditions and contraindications that may pose risks or are incompatible with a new diet, including by way of example: conditions affecting the kidneys, liver or pancreas; muscular dystrophy; pregnancy; breast-feeding; being underweight; eating disorders; any health condition that requires a special diet [other conditions or contraindications]; hypoglycemia; or type 1 diabetes. A new diet may or may not be appropriate if you have type 2 diabetes, so you must consult with your physician if you have this condition. Anyone under the age of 18 should consult with their physician and their parents or legal guardian before beginning such a diet. Use of Ketogenic Girl videos are subject to the Ketogenicgirl.com Terms of Use and Medical Disclaimer. All rights reserved. If you do not agree with these terms, do not listen to, or view any Ketogenic Girl podcasts or videos.
The calories in calories out model that explains energy balance seems simple on the surface but there's more to the "calories out" side of the equation. Today's episode is exploring those factors including BMR, TDEE, Thermic Effect of Food, and more. Topics include: - Fat Loss Fallacy Episode - Calories Out Side of the Equation - Psychological Factors - Basal Metabolic Rate - TDEE and Thermic Effect of Food - Your Obligation as a Content Creator - Rate, Share, and Review ---------- Elevate your coaching game, level-up your impact and your income with our no cost 5 day metabolism school video training series for coaches: www.metabolismblueprint.com/free ---------- Stay Connected: Website for Coaching Education: www.sammillerscience.com Instagram: @sammillerscience Audiobook for Coaches: www.Metabolismblueprint.com/audio ---------- Join our no-cost Nutrition Coaching Collaborative Community to grow your knowledge and connect with other like-minded coaches: https://www.facebook.com/groups/nutritioncoachingcollaborative/ ---------- Check out Revive Supplements and Use Code SAM (or use this link and the code is automatically added to the cart) to Save 15% Off your Total Order - https://revivesups.com/discount/SAM ---------- Check out Raw Nutrition and Use Code SAM to Save 15% Off your Total Order - https://getrawnutrition.com ---------- Check Out Cured Nutrition and use code: SCIENCE for Free Shipping on Any Order - https://www.curednutrition.com ---------- Check Out ReviveDX Medical for Your Testing Needs Including the Dutch Test Mentioned in this Episode. Use Code SAM to save on your purchase - https://medicine.revivedx.com ---------- “This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast and the show notes or the reliance on the information provided is to be done at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment and is for educational purposes only. Always consult your physician before beginning any exercise program and users should not disregard, or delay in obtaining, medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions. By accessing this Podcast, the listener acknowledges that the entire contents and design of this Podcast, are the property of Oracle Athletic Science LLC, or used by Oracle Athletic Science LLC with permission, and are protected under U.S. and international copyright and trademark laws. Except as otherwise provided herein, users of this Podcast may save and use information contained in the Podcast only for personal or other non-commercial, educational purposes. No other use, including, without limitation, reproduction, retransmission or editing, of this Podcast may be made without the prior written permission of Oracle Athletic Science LLC, which may be requested by contacting the Oracle Athletic Science LLC by email at team@sammillerscience.com. By accessing this Podcast, the listener acknowledges that Oracle Athletic Science LLC makes no warranty, guarantee, or representation as to the accuracy or sufficiency of the information featured in this Podcast.”
Hi friends! This episode is all about how much protein to eat to get lean compared to the RDA, is the amount needed related to weight or age, exploring the thermic effect of protein, muscle protein breakdown rates as we are younger and as we grow older and more! This episode is part of the special Protein Series we are featuring with some of the TOP experts in the world on protein! Study mentioned in this episode: Dietary leucine requirement of older men and women is higher than current recommendations: https://pubmed.ncbi.nlm.nih.gov/33330915/ Follow @ketogenicgirl on Instagram to see visuals and posts mentioned on this podcast. Try the FREE calorie & macro calculator HERE Get Your FREE ebook on keto here: https://www.ketogenicgirl.com/pages/free-ebook Try the High Protein Keto Meal Plans & Coaching: https://www.ketogenicgirl.com Special thank you to Fast Keto sponsors: Try Athletic Greens! ONE tasty scoop of Athletic Greens contains 75 vitamins, minerals and whole food-sourced ingredients, including a multivitamin, multimineral, probiotic, greens superfood blend and more, that all work together to fill the nutritional gaps in your diet, increase energy and focus, aid with digestion and supports a healthy immune system, all without the need to take multiple products or pills. Visit www.athleticgreens.com/ketogenicgirl and join health experts, athletes and health conscious go-getters around the world who make a daily commitment to their health every day. Again, simply visit www.athleticgreens.com/ketogenicgirl and get your FREE year supply of Vitamin D and 5 free travel packs today. Pregnant or nursing women should seek professional medical advice before taking this or any other dietary supplement. - This episode is brought to you by ButcherBox™ ! They make sure their members are taken care of! This holiday, ButcherBox is proud to give new members Bacon For Life + up to $100 off. Just go to ButcherBox.com/FASTKETO to sign up. That's ButcherBox.com/FASTKETO to receive Bacon For Life + up to $100 off in your first box! - Prior to beginning a ketogenic diet you should undergo a health screening with your physician to confirm that a ketogenic diet is suitable for you and to rule out any conditions and contraindications that may pose risks or are incompatible with a ketogenic diet, including by way of example: conditions affecting the kidneys, liver or pancreas; muscular dystrophy; pregnancy; breast-feeding; being underweight; eating disorders; any health condition that requires a special diet [other conditions or contraindications]; hypoglycemia; or type 1 diabetes. A ketogenic diet may or may not be appropriate if you have type 2 diabetes, so you must consult with your physician if you have this condition. Anyone under the age of 18 should consult with their physician and their parents or legal guardian before beginning such a diet. Use of Ketogenic Girl videos are subject to the Ketogenicgirl.com Terms of Use and Medical Disclaimer. All rights reserved. If you do not agree with these terms, do not listen to, or view any Ketogenic Girl podcasts or videos.
Not all calories are created equal. The thermic effect of food is one of the ways our bodies use energy throughout the day.The effect of food varies from person to person. If you eat whole, nutritious foods, you should be just fine. Processed and packaged foods are where efforts get torpedoed.
In today's episode we answer common fitness, diet, and health questions that can often be overlooked, yet still commonly asked. What are the best habits for better posture? What are the top 5 weight loss foods? How can I lose belly fat? What is the best way to increase cardiovascular endurance? Some of the answers may be disappointing, but knowing these fundamentals is key to getting in the right mindset for long-term success. Thanks for listening! * We had some technical difficulties (forgetting to plug in my mic :) ) The volume/mic plug in improves at 7:30min mark. Thanks to our sponsors: Coastal Strength & Fitness: www.coastalfitnessva.com Coastal Nutrition Coaching: Instagram: https://www.instagram.com/coastalnutritioncoaching Website: bit.ly/coastal-nutrition-coaching Social: Garys Instagram: https://www.instagram.com/garydeagle Wills Instagram: https://www.instagram.com/grillshively Time Stamps: 2:20 - Best Habits for Better Posture 3:45 - Strength Training and Posture 4:50 - Shoes and Posture 5:30 - Posture is Fluid 7:10 - Daily Movement 8:07 - 5 Most Weight Loss Friendly Foods 9:00 - Thermic Effect of Protein 11:30 - Protein and Fiber 13:55 - Are Pomegranates Practical 15:40 - Can You Freeze Fat Off? 18:00 - Spot Reducing 19:30 - Best Time of Day to Workout 21:00 - Surgery is Scary 23:08 - Increasing Cardiovascular Endurance 27:00 - Should We Cut Out Sugar? 28:30 - Restricting and Bingeing 29:30 - Why Do We Call Them "Hot Dogs"? 32:50 - Meal Planning on $40/Week
The answer lies beyond the quick fix solution you've been desperately searching for. I want to explain in this episode why you need to be looking at multiple areas in your life if you want to achieve the body and health that you want instead of a quick fix like "speeding up your metabolism." Time Stamps: (0:00) A Fast Metabolism Isn't the Answer (3:48) Nutrition Has Become Politics (6:56) Being Research Oriented (10:37) Your Process (13:32) Biofeedback (18:15) Lifestyle (24:40) Thermic Effect of Food (32:43) Fit and Fierce Program -------------------- Check out my Free Video Series: The 3 Step Weight Loss Framework for Women over 40 - https://www.carolcovino.com/masterclass-3-step-weight-loss-women-over-40/?fbclid=IwAR2qA7D7FyJtgn2zjdpAi0dETx-3oD19suXWYIJplHGqCKhjCGR8QYe8F88 -------------------- Click here to Apply to the Fit and Fierce Club - https://carolcovino.typeform.com/to/uYzX5c -------------------- Follow my Facebook Page where I go Live Every Week along with My Assistant Coaches with New Educational Information to Help You Live Your Best Life - https://www.facebook.com/covinofitness -------------------- Follow me on Instagram! - https://www.instagram.com/carolcovinofitness/
I didn't even know about macros in my 30's and part of my 40's until someone brought it up in a group fitness class I was teaching. If you're new the world of macros, this is the episode for you. I explain what macros are, how to track and learn about them, and what pitfalls to avoid so you'll be able to use macros with confidence and ease. Time Stamps: (1:13) Starting in the Fitness Industry (6:28) Carbohydrates, Fats, and Protein (7:25) Thermic Effect of Food (9:27) Going Right to the Percentages (14:16) Tracking with No Background Knowledge (20:20) Certain Foods (22:51) Starting Macros Aren't Forever (24:16) Being Perfect (26:30) Macro Goals (27:45) Reverse Dieting (32:00) Recap (36:00) Building Out Macros and Lifestyle Changes (39:40) Asking for 2 Favors -------------------- Click here to Apply to the Fit and Fierce Club - https://carolcovino.typeform.com/to/uYzX5c -------------------- Follow my Facebook Page where I go Live Every Week along with My Assistant Coaches with New Educational Information to Help You Live Your Best Life - https://www.facebook.com/covinofitness -------------------- Follow me on Instagram! - https://www.instagram.com/carolcovinofitness/
In this episode, I sit down and talk about how calories are burned. I talk about the science behind burning calories and Total Daily Energy Expenditure.Episode Summary1:57 Introductions 4:00 Total Daily Energy Expenditure (TDEE) 5:57 Types of energy expenditure 6:56 Non-Exercise Activity Parthenogenesis (NEAT) 9:32 Actual Physical Activity 13:48 Basal Metabolic Rate (BMR) 18:25 Thermic Effect of Food (TEF)The CBG Radio TeamInstagram: @cbg_online_sportsJustin's Instagram: @jrome_cbgJoin our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribeGmail: consistencybreedsgrowth@gmail.comMusic: The New Idea StoreFB: The New Idea StoreGmail: thenewideastore@gmail.com
Joe Klemczewski, PhD, founder of The Diet Doc, LLC, began teaching macronutrient tracking as a diet method more than 25 years ago to give his clients the flexibility to eat the foods they like without restrictive, harmful dieting practices. Writing for top fitness magazines and coaching the world's best physique competitors, Joe's version of tracking macros spawned an entire industry shift and became known as Flexible Dieting. Known as the Godfather of Flexible Dieting, Klemczewski has spent much of the last two decades certifying, licensing, and training nutrition coaches around the world. The Flexible Dieting Institute is a project to define and teach the methods that have given millions of people fat-loss and food freedom. As a coach, a client, or a health-minded person who loves food, we welcome you to join the movement! https://www.flexibledietinginstitute.com MORE INFORMATION: PODCASTS: The Diet Doc Life Mastery Podcast: https://www.youtube.com/playlist?list... Joe Klemczewski, PhD, is joined by health psychologist Kori Propst, PhD, to discuss real-world nutrition, physique, health, and mental health topics to give you a winning edge in every facet of life! Contest Prep University: https://www.youtube.com/playlist?list... Joe Klemczewski, PhD, has joined Adam Atkinson, founder of See You Later Leaner, to bring you the science of Peakology in an informative topical video catalog! Learn how to master the stage from the coach who pioneered the contest prep coaching industry! The Diet Doc, LLC, resources, articles, and videos: https://thedietdoc.com SUBSCRIBE TO THIS CHANNEL: https://www.youtube.com/user/thedietdocweightloss?sub_confirmation=1 HOW WE CAN HELP YOU IN YOUR FITNESS CAREER! * Become an exclusive license owner with The Diet Doc: https://thedietdoc.com/join-our-team * Become a National Academy of Metabolic Science Certified Nutrition Consultant: https://namscert.com/ * Become a National Academy of Metabolic Science Physique Sport & Transformation Coach: https://namscert.com/ * Join the Nutrition Coaching Global Mastermind: https://www.nutritioncoachingglobal.com * Let Dr. Joe help you develop your own coaching brand through his Apex Coach Business Development Mentorship program: https://thedietdoc.com/join-our-team LET'S CONNECT! Website: https://www.thedietdoc.com Facebook: http://www.facebook.com/TheDietDoc Twitter: http://www.twitter.com/dietdocglobal Instagram: http://www.instagram.com/joeklemczewski Podcast: https://soundcloud.com/thedietdoc
Di episode ini akan dibahas bagaimana penelitian di 2020 membahas bahwa plant-based diet itu dapat meningkatkan Thermic Effect of Food (TEF), dan bagaimana olahraga juga berperan dalam mempercepat metabolisme tubuh bahkan sesudah kamu olahraga. Jadi manfaat olahraga itu bukan hanya saat kita olahraga, tapi setelah itu pun tubuh masih "membakar" kalori yang lebih. Semoga informasinya bermanfaat. Enjoy listening!
Bryan and Aaron provide their take on the protein range debate. Is 0.8 grams of protein per pound of bodyweight sufficient? Is there any beneficial potential in eating up to 1.5 grams of protein per pound of bodyweight. Are those upper ranges superfluous or is there any merit? What are the important contextual considerations that warrant a lower protein intake vs. the higher end ranges.Questions Explored:What is your ultimate goal / importance of contextConsiderations when trying maximize hypertrophy both with and without concern for fat accumulationCan you lower protein if you are eating at a maintenance level intakeIs a higher protein intake more beneficial during a calorie deficitHow protein impacts the overall Thermic Effect of FeedingGluconeogenesisDietary limitations and restrictionsFood SensitivitiesReligious and moral commitments and how these can impact what may or may not be realistic for higher protein intakesProtein "overfeeding" studieshttps://jissn.biomedcentral.com/articles/10.1186/1550-2783-11-19https://jissn.biomedcentral.com/articles/10.1186/s12970-015-0100-0High protein intake, the relation with renal function and kidney safetyNutrition Coaching with Aaron ⬇️https://strakernutritionco.comInstagram: @aaron_strakerFollow Bryan's Gym Programming ⬇️https://evolvedtrainingsystems.comInstagram: @bryanboorsteinEat Train Prosper Socials ⬇️Instagram: @Eat.Train.Prosper YouTube: EAT TRAIN PROSPER PODCAST
Keep on imagining, because all of this is a mirage. The reality is no food can directly cause fat loss. (Some foods are more conducive to fat loss than others, but that’s not the same as causing fat loss. More on this soon.) “What about foods that boost your metabolism, though?” you might be thinking. And that’s what brings us to the topic of this podcast: the thermic effect of food. Fitness magazines and “miracle diet” hucksters claim that eating foods with a high thermic effect is the secret to getting the body of your dreams. If only it were that simple. The thermic effect of food does play a role in your metabolism and weight loss and weight gain, but not in the way that many people would have you believe. That is, the foods you eat do affect your metabolism and the speed at which you lose or gain weight, but they aren’t the primary determinants. And in this podcast, we’re going to break it all down. By the end, you’re going to know what the thermic effect of food is and several science-based ways to use it to help improve your metabolism and achieve your fitness goals. 4:23 - What is the thermic effect of food? 8:26 - What happens when you eat and how does it relate to fat burning? 15:12 - What are the best foods for weight loss? 20:29 - Does eating more frequently boost your metabolism and help you lose weight faster? 23:17 - Can you raise the thermic effect of food? Mentioned on The Show: Legion VIP One-on-One Coaching: https://legionathletics.com/coaching/ Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
In today's episode of the ATP Project we have Matt and Steve in the studio again for another prodcast! This time it's on the new Immune RX, the immune and anti-inflammatory support product from our range. The guys go into its benefits and ingredients with great detail, so, if you wanted to know more on this gem before taking the leap and adding to your supp staples, be sure to give it a listen! As always, this information is not designed to diagnose, treat, prevent or cure any condition and is for information purposes only - please discuss any information in this podcast with your health care professional before making any changes to your current lifestyle. Check out ATP Science's range of products at our online store
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/ Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter In this episode, Rachel breaks down metabolic adaptation, the importance of nutritional periodization, how to bust through fat loss plateaus and more! “When you lose weight, your metabolism downregulates as a response to you eating fewer calories and your body getting smaller or lighter. You don't have a 'broken metabolism' -- you're just experiencing metabolic adaptation.” Rachel Gregory Todays Questions: How long can someone be in a calorie deficit for weight loss before it's no longer effective? I’m 65 pounds down with keto but can't get below 200 ever. I’m doing CrossFit and watching calories? What do I do? I feel sick when I try to eat higher carbs to get metflex. Do I gradually increase carbs? Have you researched eating based on your menstrual cycle? Top Takeaways: A common misconception about metabolism Six reasons why metabolic adaptation occurs Telltale signs it might be time for a diet break How to strategically increase carb intake after long term keto/low carb Show Notes: [0:00] Welcome back to MetFlex and Chill! Today is a solo Q&A for you all! Thank you Ketobrick for sponsoring the Friday episodes of MetFlex and Chill for the month of October! [0:00] Use the code METFLEXLIFE when you purchase at ketobrick.com to be entered to win a free month supply of keto bricks! [0:30] Question: How long can someone be in a calorie deficit for weight loss before it's no longer effective? [1:00] The concept of nutritional periodization [4:30] The Thermic Effect of Food: #1 Reason All Calories Are NOT Equal [11:30] Signs it may be time to take a diet break [17:00] Question: I’m 65 pounds down with keto but can't get below 200 ever. I’m doing CrossFit and watching calories? What do I do? [20:30] Do I Need To Track Macros To Lose Weight? And Common Mistakes When Tracking Macros [23:30] In order to build muscle you should be following a program that includes hypertrophy training [24:30] Episode 56: Clearing Up The Cardio Confusion: Implementing Cardio for Fat Loss, Performance, and Overall Health [25:30] Check out Rachel’s exercise programs at metflexlife.com [25:30] Question: I feel sick when I try to eat higher carbs to get MetFlex. Do I gradually increase carbs? [26:00] Episode 21: The Science of Metabolic Flexibility with Dr. Mike T Nelson [29:30] Consuming naked carbs could be contributing to ill feelings [31:00] Question: Have you researched eating based on your menstrual cycle? [31:30] Episode 9: Stress and Fat Loss, Hormone Balance, and Carb Cycling with Ali Miller or Episode 48: Hormones, Birth Control, Carb-Ups, Sleep Hygiene, Resistance Training, & More! with Dr. Jaime Seeman [33:00] Shout out to Ketobrick for sponsoring MetFlex and Chill for the month of October! Use the code METFLEXLIFE when you purchase to be entered to win a free month supply of keto bricks! [33:30] If you’re enjoying this podcast the best way to help grow it is to take a screenshot and share it to your instagram story and tag @rachelgregory.cns or if you want to be really helpful you can leave a review on the Itunes podcast app! THINGS MENTIONED IN THIS EPISODE: The Thermic Effect of Food: #1 Reason All Calories Are NOT Equal Do I Need To Track Macros To Lose Weight? Common Mistakes When Tracking Macros Episode 56: Clearing Up The Cardio Confusion: Implementing Cardio for Fat Loss, Performance, and Overall Health Episode 21: The Science of Metabolic Flexibility with Dr. Mike T Nelson Episode 9: Stress and Fat Loss, Hormone Balance, and Carb Cycling with Ali Miller Episode 48: Hormones, Birth Control, Carb-Ups, Sleep Hygiene, Resistance Training, & More! with Dr. Jaime Seeman --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).
Vad är den bästa maten för att tappa fett? Finns det mat som bränner fett åt dig? Vad är Zero calorie food?I detta avsnitt lär vi dig allt du behöver veta om en viktig del av din totala ämnesomsättning, som du möjligen kan påverka. Vi pratar om dietär termogenes, eller mer känt som Thermic Effect of Food (TEF).Detta är del 2 av Metabolismserien.Skriv upp dig på vår VIP-lista för utskick om hur du på ett smartare sätt ska optimera din träning, kost och hälsa. Du kommer få tips, tricks och nyheter från oss först av alla. Allt är såklart gratis och du binder dig inte till något.Skriv upp dig här: https://mailchi.mp/33d02a03a25d/signup.Följ oss på Instagram: https://www.instagram.com/smartarefitness/.Följ oss på TikTok: https://vm.tiktok.com/J8XbrUU/.
In today's podcast we discuss the concept of Thermic Effect of Food and how we can be influence this effect for best results in our nutrition!
Shifting your nutritional habits are pretty difficult when you are shooting in the dark. We usually think nutrition for weight loss management is pretty black and white, but that is the biggest lie you've probably ever been sold! Your optimal nutrition timing and nutrient break down MATTERS. Your body uses and processes nutrients on a case by case basis ruled by the thermic effect of food, the energy values within food! This is important to know so I am releasing this valuable training I made for my Foxy Ladies in the Academy to you all! There is a time for intuitive eating, but I teach my ladies to back their intuition with INTENTIONAL eating that fulfills their needs always, from the beginning of their journey where we are focused on re-learning and tracking macronutrients and calories, to the end where we are sustaining and maintaining the body health and composition enjoyably with intention backed intuitive eating habits based on these very principles. If you are ready to be coached by me to get to this point in your journey, leave a comment or message me on my socials to apply! Was this helpful?? I'd love for you to leave a voice message on my anchor to feature you on my next podcast, feel free to leave something motivating or a question to cover next time! --- Send in a voice message: https://anchor.fm/findyourfoxpodcast/message
This was supposed to be part of our short series on the Thermic Effect of Food but once we got into the episode we realized there was a lot to talk about. Everything we said led us down another rabbit hole. If you want to understand your metabolism, why and how it works take the time to listen to this.
Can you loose weight simply by eating certain types of foods? Learn about the thermic effect of food (TEF), also called Specific Dynamic Action (SDA).
Did you know that you actually burn calories by eating? That's right, your body needs energy to break down the food that you consume, which accounts for approximately 10% of your daily caloric expenditure. Learn more about the process and whether specific food groups help you burn more energy in today's episode!
Anti-Aging Lifestyle - Longevity, Aesthetics, Health, and Beauty
In episode 23 of the Anti-Aging Lifestyle I do another deep dive into your metabolism and how to optimize your fat burning potential.Some highlights from the episode:Metabolism Defined: What exactly does it mean when you talk about someone’s metabolism?Metabolic Factors: Age, food intake, and muscle mass are some of the biggest factors that regulate your metabolism.Muscle Misconceptions: The difference between fat mass and muscle mass. What it means to be “toned.” Female Body Fat: Why do females typically carry more body fat than men?HIIT Cardio: Burn fat all day with EPOC on your side.Lifting Weights: Burn fat all day by making your muscles work for you 24/7 to torch body fat.Functional Circuits: An amazing way to boost your metabolism while making it fun.Gentle Fat Burners: Using a little something is ok, don’t go overboard here or your body will fight back.Stay Away from Steroids: Most of the time a terrible idea that will come back to hurt you.Thermic Effect of Food: How you can get a little metabolic boost depending on which macronutrients you’re eating more of.Clay Analogy: Warming the clay takes time. Boosting your metabolism is a process, but it builds a much stronger, more stable foundation of fat loss and health.I finish the episode with Tomko Tip #23 where I talk about the evolution of fitness goals as you go through life, gain perspective, and mature.If you enjoyed this episode, please leave a 5-star review for me on Apple Podcasts or follow me on Spotify. Both of those really help me grow the show and spread my message! I appreciate you!
Flow State of Mind Podcast | Health | Fitness | Physique | Psychology | Business
SO... you want to diet? Great! We think going into caloric restriction has an insane amount of benefits, both from a physiological, and psychological standpoint. We wanted to do a deep dive into the 6 critical parts to consider before you go into a diet phase. We talk about Erin's current diet protocol as well to give you a real life example. If you are ready to nerd out and take notes, you won't be dissapointed! Topics Covered: Jordan's 5 Part Cutting Email Series Transform 2gether Wait List Erin's Current Dieting Protocol Health Benefits of Dieting TDEE Thermic Effect of Food NEAT When to Diet? Last Time You Dieted? What's Your Goal? Biofeedback Beyond Dropping Calories Please make sure to follow Erin at @erindimondfitness, Jordan at @duggaestetics, and the official Flow State of Mind Podcast page @flowstateofmindpodcast. Subscribe & Review in iTunes Are you subscribed to our podcast? If you’re not, we encourage you to do that today. We don’t want you to miss out on any episode. Click here to subscribe in iTunes! If you’re a true badass, we’d be super grateful if you left us a review over on iTunes, too. Those reviews help us climb the podcast ranks and extend our listenership and reach. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let us know what your favorite episode was.
Peak Human - Unbiased Nutrition Info for Optimum Health, Fitness & Living
Marty Kendall is an engineer, a speaker, and a writer. He’s analyzed a bunch of data and built some cool, free technology. He’s also brought a lot of people together who are working on cutting edge, practical information. He runs a group where some of the smartest people in nutrition are interacting daily, sharing information and studies and clinical experience. This includes Dr. Ted Naiman who was my first guest and who we bring up a few times in this episode. These are not anti-carb people, they aren’t dogmatic, they don’t let other interests or beliefs enter the picture. They're after information and truth and are working towards healing people and changing lives. They’re coming at this from all sides and from all over the world. Some are doing the research, some are just interpreting it and thinking about it from new angles. Ted is in the clinic daily, putting it into practice and reversing diabetes. Marty is building tools and thinking about it from his engineering perspective. I love people who think about it this way - I’m like a broken record, because I’m an engineer too. We need to stop thinking that only a doctor can be an expert on nutrition. Why would they be? They have extremely little or no nutrition specific training. They are brilliant when it comes to a million other things, but they aren't the end-all be-all of nutrition They can be though. But so can an engineer who dedicates years of their life to researching a topic. Not everyone who does this will be smart or correct, but some are. These are the people I get on the podcast. Ivor Cummins, Tucker Goodrich, Gabor Erdosi, Dave Feldman soon, and now Marty Kendall. There’s many more as well, and I’ll continue to find them. Enough of my ranting - just a quick word on the Food Lies documentary. It’s going really well and being pushed forward daily. I just booked our trip to Maryland to film with Dr. Bill Schindler. Go back to listen to that episode if you missed it. There’s only about 11 days left on the Indiegogo.com crowdfunding page. Please go there to preorder the film. There’s a link in the show notes in your podcast app and on peak-human.com. You also can search for Food Lies on Indiegogo or go to FoodLies.org to learn more. Now please take a listen to Marty and I talk about my favorite topic - nutrient density. http://indiegogo.com/projects/food-lies-post Show Notes Marty Kendall runs the great site http://optimisingnutrition.com and the facebook group https://www.facebook.com/groups/1419823171384689/ Ted Naiman, Robb Wolf, Luis Villasenor, and Tyler Cartwright (ketogains) all collaborate with him to figure this nutrition stuff out What is nutrient density? Matt Lalonde’s presentation at AHS 2012 https://youtu.be/HwbY12qZcF4 Cronometer is a great app to track food and nutrients https://cronometer.com Nutrient dense foods are less insulinogenic, more satiating, and less energy dense Try to quantify things because nutrition is confusing enough I disagree with Joel Fuhrman’s nutrient density scoring system His version of nutrient density is variable and is based on what you personally aren’t getting enough of If you’re getting enough micronutrients, you’re very likely to be getting all the protein you need Can’t make a perfect diet because too many factors - season, cost, preference, etc. Some of the most nutrient dense and satiating foods are leafy greens, fish eggs, seafood, liver We’ve always sought after nutritious foods throughout history, with or without knowing it He mentions my recent episode with Tucker Goodrich https://www.peak-human.com/home/tucker-goodrich-on-vegetable-oils-being-at-the-heart-of-modern-disease on seed oils and how unnatural and energy dense they are Modern foods are engineered to trick us - they tastes delicious, but have no nutrition The book The Dorito Effect chronicles this https://www.goodreads.com/book/show/22609354-the-dorito-effect?from_search=true It’s a cliche for a reason - eat real foods Trying to formulate a low insulin diet for his wife with type 1 diabetes that is also nutrient dense What are the most nutrient dense foods? Amazing benefits of seafood Modern food is dog food - stuffed with cheap grains and vegetable oils with huge profit margins for big food manufacturers at the expense of the consumer’s health Satiety Used 587,000 day worth of publicly available food data from MyFitnessPal to do some data crunching Fed state, glucagon, and type 1 diabetes closed system insulin pump How to eat less and manage hunger? Holt satiety study in 1995 https://www.researchgate.net/publication/15701207_A_Satiety_Index_of_common_foods Carbs and fat together gives you the highest calorie intake HIs in-depth article on satiety https://optimisingnutrition.com/2018/10/09/calculating-satiety/ They have an app that helps you only by satiating foods in the grocery store Cian Foley has a book called Don’t Eat for Winter https://www.goodreads.com/book/show/34616334-don-t-eat-for-winter?from_search=true Protein leverage hypothesis Nutrient leverage hypothesis Crops losing nutrition - USDA data shows nutrients going down as obesity goes up right at the point where Big Agriculture begins Vitamin A, B12, and protein levels dropped as we avoided animal foods We need mixed farming methods that include ruminants that put nutrients back in the soil Graph of highest and lowest intakes of food and macro ratios https://twitter.com/tednaiman/status/977992445387448320 Thermic Effect of Food (TEF) https://en.wikipedia.org/wiki/Specific_dynamic_action Unifying Theory of Nutrition Potato hack diet https://visualimpactfitness.com/potato-hack-for-rapid-fat-loss/ Holt study from 1995 plain baked potato had the most perceived satiety The potato hack and a juice fast may work temporarily but they are ill-advised Best thing to do is eat a nutrient dense diet - my view is that if you can gradually adjust your lifestyle and preferences towards this you never worry about counting calories or being hungry Marty notes the advantages of tracking and being mindful for many people Building positive habits around healthy choices when shopping or eating Watercress is at the top of his satiety and nutrient density data I’m developing a practical version of nutrient density and satiety focused foods that people can look at and make meal choices from it If we want to eat like (some) our ancestors (for some periods of history) and eat a carnivore diet, you need to actually eat like them by eating nose to tail Ideas on how our ancestors eating whole foods diets had well-formed jaws, wide dental arches, and great dental health (along with amazing health in general) His trip to Vanuatu and their amazing tasting, fresh food that they can’t really afford (or maybe prefer) so they sell it and then buy oreos and vegetable oil Dr. Gary Fettke has to go over there and amputate limbs due to the new epidemic of diabetes from these western foods He personally witnessed the striking difference between the people eating the modern foods and the isolated people eating the native whole foods - the isolated people had amazing teeth, well-formed jaws, and perfect health, while the ones in the main city were having a ton of problems Carbohydrate-insulin model of diabesity and the adipose centric model - see the graphic and the full article here https://optimisingnutrition.com/2018/05/03/ted-naimans-dam-fat-storage-insulinographic-explained/ Don’t overeat energy Can do ok on a bivalve plant based diet - still getting nutrient dense animal foods Personal fat threshold We can store a limited amount of protein and carbohydrate, but almost unlimited fat Professor Roy Taylor study - normal weight individuals with type 2 diabetes https://www.ncbi.nlm.nih.gov/pubmed/25515001 Thin on the Outside, Fat on the Inside (TOFI) - how do they get like this? One more description of the dam analogy (everyone should check out the full article linked above) Bolus vs. basal insulin in type 1 diabetics - why a low carb diet is good How to keep insulin in check in general - strength training, some HIIT His Nutrient Optimizer app and Never Hungry Diet app - free tools to help you eat more nutrient dense foods, fill in gaps in micronutrients you are lacking, and shop for more satiating foods while in the store https://nutrientoptimiser.com All of diet is so context specific, you can’t recommend just one way of eating He’s off to Low Carb Down Under to do a presentation on Satiety Preorder the film here: http://indiegogo.com/projects/food-lies-post Film site: http://FoodLies.org YouTube: https://www.youtube.com/c/FoodLies Sapien Movement: http://SapienMovement.com Follow along: http://twitter.com/FoodLiesOrg http://instagram.com/food.lies http://facebook.com/FoodLiesOrg Theme music by https://kylewardmusic.com/
Welcome to part two of the MetaShred diet deep dive series, the series that provides you with an insider's glimpse of the philosophy, mission, and components that make the MetaShred diet an effective way to lose weight quickly. On today's episode, I'm debunking some of the most common myths and misconceptions about weight loss, nutrition, and exercise and explain the three fundamental strategies that make the MetaShred diet a practical, effective way to lose weight and optimize your health. I explain the difference between the cumulative and constrained theories of total energy expenditure, what a reasonable energy gap is and how it impacts your ability to lose weight, and the true impact of “cheat meals” on your metabolism. I also explain the importance of increasing the amount of protein you eat in your diet and how the hierarchy of carbohydrates can help you create a diet plan that meets your nutritional needs while helping you achieve your weight-loss goals. “There is no way that a ‘cheat meal' is actually going to boost your metabolism to help you lose weight.” - Dr. Mike Roussell This week on the Dr. Mike Show: Why “just running off” extra calories does not always work when trying to lose weight. The age when your metabolic resiliency begins to deteriorate. The difference between the cumulative theory of total energy expenditure vs. the constrained theory. Why increasing your level of activity may not help you lose more weight or burn more calories. What it means to maintain a reasonable energy gap and how it helps you lose weight faster. Why “cheat meals” do not help boost your metabolism. How to continue enjoying “cheat meals” without affecting your weight-loss plan. The Thermic Effect of Food and its impact on your ability to lose weight. The three foundational components of an effective fat-loss plan. Why regular protein intake is critical to losing weight effectively. How much protein you should eat with each meal. The hierarchy of carbohydrates and how it can help you create a diet plan to achieve your weight-loss goals. The connection between diet and exercise and why exercise should be an interval component of any weight-loss plan. Resources Mentioned: Episode 004 - Weight loss, Meditation, and How to Have 6 pack abs at 50 with special Guest Bill Hartman Episode 005 - What Research REALLY Says About Protein, Satiety, and How it Impacts Weight Loss, with Special Guest, Dr. Heather Leidy Episode 008 - MetaShred Diet Deep Dive Part 1: Goals and Diet Philosophy leanOS The Dr. Mike Show is Brought to You by Neuro Coffee Neuro Coffee is a high octane brain supplement infused into great coffee. It contains a patented extract from the coffee fruit, which has been clinically shown to increase levels of brain derived neurotrophic factor (BDNF) after taking. BDNF acts to grow and repair neurons in the brain and the body. As we age, BDNF decreases. Age related diseases of the brain (e.g. age related memory loss) are often associated with low levels of BDNF. Aging in general, stress, and lack of sleep also negatively impact BDNF. Coffee drinkers never miss their morning cup of coffee, and now with Neuro Coffee you can enjoy that morning ritual even more knowing that it is helping your brain health. Neuro Coffee is roasted in small batches. Click here to start getting your monthly supply of Neuro Coffee. Dr. Mike Show listeners can use the coupon code DRMIKE10 to save 10% on their first order. Love the show? Let us know! Thanks for tuning into the Dr. Mike Show! If you enjoyed this episode, please head over to iTunes to leave us a rate and review. Subscribe to the show so you never miss an episode and don't forget to share your favorite episodes on social media. Be sure grab your copy of Men's Health The MetaShred Diet: Your 29-Day Rapid Fat-Loss Plan. Simple. Effective. Amazing. book, visit our website for even more tips and strategies to quickly and effectively lose weight while optimizing your health, and connect with us on Facebook, Twitter, and Instagram!
You've all heard about the Ketogenic Diet. In this podcast we talk about some of the finer details of what constitutes a Ketogenic Diet and how it works. Bio: Craig Emmerich graduated in Electrical Engineering and has always had a systems approach to his work. He followed his wife Maria Emmerich into the nutrition field and has since dedicated his time researching and looking at nutrition and biology from a systems perspective. Over the last 8 years he has worked with hundreds of clients along side Maria to help them heal their bodies and lose weight leveraging their biology to make it easy. Time Stamps: 0:16 – Energy Pod Plug 6:26 – How did you get into LC & Keto 8:19 – Did you face backlash going Keto? 9:57 – People who influenced your journey 13:21 – How do research for your book and stay on top of science? 16:27 – Fastest way to die by ketosis? 16:52 – Stages of Keto, adaption and mitochondrial growth 20:37 – How excessive sugar intake can speed up aging 22:10 – Can eating an avocado help mitochondrial function? 23:07 – Fat storage & feedback loop 26:03 – What exactly is inflammation and what causes it? 27:52 – Do various types of carbs, fats and proteins impact insulin differently? 28:52 – Why carbs raises insulin more than other macronutrients? 30:49 – Why can we hold only 4g of glucose in the bloodstream? 33:32 – What is the “Thermic Effect” of food? 37:19 – Protein requirement for protein sparing modifying fast? 39:55 – How do nutrition labels translate into actual calories? 42:58 – Flax seeds and estrogen 43:41 – Do calories matter? 47:53 – What is fat flux? 52:41 – Is there a limit to how much fat you can have in blood stream? 53:48 – Alcohol, oxidative priority and weight loss 1:02:14 – Best way to raise and lower insulin? 1:03:40 – How do you start fasting? 1:06:26 – Electrolyte requirements on a Ketogenic diet 1:10:28 – Electrolyte deficiency symptoms 1:11:51 – What are anti-nutrients and what do they do? 1:13:15 – Nutrient density of animal vs. plants 1:16:28 – Animal propensity for eating organ meats 1:17:36 – Bioavailability of various foods 1:24:55 – Final Plugs Links: Shop Energy Pods: https://ketogeek.com/collections/energy-pods Shop Ghee: https://ketogeek.com/collections/alchemy/products/ghee Ketogeek Newsletter: https://ketogeek.com/pages/sign-up Craig & Maria Blog: http://mariamindbodyhealth.com/ Craig & Maria Support site: http://keto-adapted.com/ Craig & Maria Facebook: https://www.facebook.com/ketoadapted Book: https://www.amazon.com/Keto-Complete-Ketogenic-including-Simplified/dp/1628602821
Legendary Life | Transform Your Body, Upgrade Your Health & Live Your Best Life
You’ve been walking the straight and narrow—eating healthy, working out—and yet you’re not dropping pounds or getting fitter. What gives? The answer may be hiding out amid the random things you do over the course of an average day—those little habits that have seemingly no connection to weight loss, but may in fact be sabotaging your best get-fit efforts. Listen to this episode to find out why and what to do about it. So you started out by making a decision to clean up your diet and to begin an exercise program. At first the results come fast. A few weeks go by and you’re down a pounds on the scale. Your muscles feel much stronger and you ‘re starting to see a difference in the mirror. You think, “Wow, why didn’t I do this before. In another few months, I’ll be looking like one of those fitness magazine models!” Except, that never happens. A few months in and your results have stalled. You think, “I need to exercise more and eat ‘cleaner’.” So you start doing more exercise and only eat whole foods…with an occasional indulgence in some junky goodness. But you’re STILL not seeing much of a difference. In fact, you’re not sure if you see any difference at all even though you’re doing more exercise than before. You, my friend, have hit the dreaded plateau. You think to yourself, “I’m doing everything right. Maybe I hit the limit of my genetic potential. Or maybe my metabolism isn’t as fast as it used to be in my 20s. Maybe I’m just too old to get into great shape.” Well, like the saying goes, I’ve got good news and bad news. The good news is that your fat loss plateau is NOT due to a your 40-plus-year-old metabolism or hormone levels or endocrine disrupting chemicals in the environment. Maybe those play a part but none of them are the reason you’ve hit a plateau. And the best news is that you definitely can break through your plateau and start getting results again. Now for the bad news… You’re going to have to do things differently because you’re program isn’t good for you anymore. In fact, I’m wagering that you’ll also have to change what you think you know about burning fat and getting lean. How do I know? Well, I’ve been in the health & fitness industry for over 18 years. I know how confusing it can be to weed through all the misinformation and B.S. to figure out what you actually need to do to get in shape. Hell, I’ve been in the industry for nearly two decades and studied pre-med/biology in university and I’ve still had a problem vetting all the claims and new findings to figure out what would give my clients (and myself) the best results. I’ve spent thousands of dollars and thousands of hours taking courses and attending seminars, hiring coaches and speaking 1-on-1 with some of the best and brightest researchers, nutritionists, strength coaches, medical doctors and more on my podcast Legendary Life. If you relate to any of the above statements then you’re going to appreciate what I’m about to teach you about the #1 key to weight loss, why it’s so hard to lose fat, your metabolism, how fat loss works and how to apply what you learn in this article to get results! Why It’s So Hard To Lose Fat Most people hear about the skyrocketing rates of obesity and just assume that being overweight is some unexplainable phenomenon. My dad even asked me why being overweight is such a problem in America--especially since there are so many diet books, gyms, health blogs, etc. ALL about how lose weight. He was dumbfounded. In fact, the and more than doubled in the US since 1980. While some people argue that it’s the sugar, endocrine disrupting chemicals, genetically modified foods or disrupted gut microbiomes that has caused us to get fatter, the more likely answer is much more simple. To answer this question, let’s check out a graph from one of my favorite super scientists who are helping the fight against obesity. His name and he is neurobiologist and obesity researcher. (And in case you’re wondering what the heck a neurobiologist is doing studying obesity, I highly recommend you check out .) In the graph below, Stephan plotted calorie intake (green line) the prevalence of obesity (the blue and red lines) in the US from 1960 to 2009. As you can see, the amount of food we eat has steadily risen decade after decade as has our waistlines. Just to be clear, I’m also concerned about gut dysbiosis, endocrine disrupting chemicals, stress, poor quality sleep and other factors that are likely contributing to obesity and poor health. But I ‘m always concerned with the most influential factor, the biggest bang for your buck, and it’s clear that overeating and a sedentary lifestyle are the biggest culprits of the modern world’s obesity crisis. Why Hunter-Gatherers Don’t Have New Year’s Resolutions One of my favorite for 4 days and 4 nights. They lived outdoors without tents, walked about 25,000 steps per day, were active for 5-6 hours and ate around 1747 calories per day. What were the results? Every single one of them: Lost weight Lost body fat Lost visceral fat Increased their muscle mass Improved their blood biomarkers for metabolic health …In just 4 days! Do you think that the men in the study may have thought the same thing about their metabolism, hormones, age, etc. for being the reasons that they were getting fatter? I’d bet money on it. But they got impressive results in just 4 days. What going on? Modern Life Makes You Fat For the majority of human history, we have lived like hunter-gatherers. And it’s been well documented that as people move from natural-living cultures to modernized lifestyles, the rates of common Western diseases start to increase. Obesity and weight gain also increase. We don’t even have to go back that far to see how much life has changed here in the US. In 1890, more than 70% of the work force had jobs involving manual labor and 43% were farmers. Walmart, Costco, Whole Foods, refrigerators, electric ovens, washing machines, and HD televisions didn’t exist. Owning a car was rare and reserved for the wealthy. Procuring and preparing our food took hard work and life itself was exercise. Fast forward to today where the majority of us have cars, TVs, cable subscriptions, a laundry list of shows we love to watch, most of us work at desks and many of us don’t even cook our meals anymore. While the massive technological advancement has freed us of the hardships of our pre-industrial past, there has been a price to pay for progress. We don’t move enough, we are surrounded by abundant sources of food and our brains are wired to eat like we’re not sure if the food in the fridge will be there when we wake up in the morning. Scientists call this a gene-environment mismatch. That simply means that our bodies are programmed to survive in an environment that doesn’t resemble our modern world. And our health and waistlines are paying the price. It’s a lot to take in but there are plenty of things you can do to take charge of your health, lose fat and prevent disease without moving back into the woods and living like a hunter-gatherer. The #1 Key To Losing Weight I can sum this up in two words: energy balance. You need a certain amount of energy (in the form of calories) to stay alive and to move around. You get this energy from food or from the stored energy on your body (i.e. your body fat). Getting more energy out of the environment than you spend to get it is the story of survival for all animals—including us. The theory for applying energy balance to weight loss is simple: If you eat less energy than you burn, you will lose weight If you take in more energy than you burn, you gain weight Energy In – Energy Out = Changes in your body weight Scientists breakdown our body into 2 parts: Lean body mass (water, muscle, organs, bone, and everything else that isn’t fat) Fat mass (stored energy) While the energy balance equation determines body weight, it doesn’t tell us much about body fat levels and muscle mass which are influenced by things like your exercise habits (especially lifting weights), your macronutrient proportions (especially protein), sex hormone levels (especially testosterone), your genes (number of myosatellite cells) and age to name a few. Many people get frustrated with the energy balance equation (aka calories in/calories out) doesn’t work out like they straightforward math they were expecting. And it’s totally understandable because the numbers don’t often add up—especially if some of the above details aren’t taken into consideration. However, it doesn’t mean that calories in/calories out is wrong. It means that it’s misunderstood. And the equation is much more complicated than it seems. And as I’ve mentioned earlier, many factors affect energy balance. In addition to that, your metabolism is “adaptive”. In the not-too-distant-past, people said, “to lose 1lb of fat you need to burn 3500 calories”. But if it were that simple, it would be easy to starve to death—especially in the past where there wasn’t a Whole Foods to go buy your non-GMO, organic, gluten-free granola and a food shortage or famine was just a matter of time. The 4 Parts Of Your Metabolism Although our metabolism is complex and in constant flux, there are four key parts to this complicated system. Resting Metabolic Rate (RMR) RMR is the number of calories you burn each day at rest. That’s right. Just staying alive is how you burn about 60 percent of your ‘energy out’ part of the equation. Your RMR also depends on your bodyweight, sex, age and more. Another fun fact is that your brain demands around 20 percent of your RMR—which has led to . A key player in why weigh loss stalls for many people is that, in general, a bigger body has higher RMR. When you lose weight, your RMR slows just because you’re carrying around less mass. This goes counter to what most people think about fatter people having a slower metabolic rate. On top of that, . So you and that person next to you doing dumbbell curls might be burning more (or less) calories while putting in the same effort. Thermic Effect Of Food (TEF) TEF is how many calories you burn by eating and digesting your food. It surprises many people when I tell them that eating food actually burns calories and that digestion is a metabolically intensive process. If you’ve ever felt hot after eating, you’ve experienced this firsthand. That’s why eating right before bed can interfere with your sleep if you’re one of those people (like me) who can’t sleep when it’s too hot. Another important fact to mention is that than carbohydrates and fats (around 5-6% for each). This is another reason why higher protein diets are superior for fat loss. Thermic Effect of Exercise (TEE) Of course you knew this one. This is why people who work out have an easier time keeping the fat off than those who don’t. To be clear, when we talk about TEE, we’re referring to purposeful workouts and hard training. Not going for a light walk in the park. In general, the harder and longer you workout, the more calories you burn. That’s why building strength and a high work capacity can help keep you lean. It’s also important to keep in mind that overdoing exercise can lead to injuries and overtraining. That’s why having an appropriate workout for your current fitness level is important. Long-term consistency beats two months of hard workouts that end up injuring you. Non-Exercise Activity Thermogenesis (NEAT) NEAT is the calories you burn through all non-exercise activities. This includes everything from fidgeting, standing upright, and jumping up explosively from the couch when your favorite team scores a touchdown. NEAT can vary greatly from person to person. Some people seem more inclined to fidget and have a hard time staying still while others have a hard time doing anything but lounging around. Although NEAT isn’t as sexy as a hard deadlift workout or HIIT session, it’s really the greatest opportunity for burning more calories during the day without putting hard stress on your joints. Getting up from your seat every hour, using a treadmill or standing desk and other strategies can help you burn potentially many more calories than you could with a hard hour of exercise in the gym. So keep this in mind and find more opportunities to move around. Personally, I love to . It’s free and simple to set up and use. And let’s be real—you may forget your Fitbit but you’ll always have your phone with you, won’t you ;-) 5 Reasons You’re Not Losing Fat (Even Though You Eat Right And Exercise) Now let’s examine the reasons that you’re not losing fat—even though you’re working out in the gym and doing your best to eat well. You’re eating too much Specifically, you’re eating too many calories. Why don’t I say you’re eating too much food? I think this picture says it all. While it’s not the size and calories aren’t that accurate, the point is clear: different foods have different levels of calorie-density. Vegetables take up a lot of space but they’re very low in calories. Fats like coconut oil or olive oil take up very little space but are very calorie-dense. I know you’ve probably been told that calories don’t matter. But I’m here to tell you that 100 years of metabolic ward research are very clear that calories are the #1 thing that matters for weight/fat loss. If you want to learn more then I highly recommend my 7 Fat Loss Lies That You Need To Stop Believing article. What to do: So what should you do if you’re eating too many calories? The first thing I recommend is that you keep a food journal. You can use an app like . It’s free and will let you log your food while showing you the calorie and macronutrient breakdown of what you eat and track for 7 days. If you’re not tech-savvy and want to do things old school, use a paper journal and record 7 days of what you eat. Make sure you get the amounts of what you eat as well as you’ll use that to calculate your calorie intake. After you see how many calories you’re eating per day, you can start to cut that by 10-15% to start to see some weight loss. And if you want me to take you through the entire process and save you hours of work and hassle, then sign up for my Legendary Lean body transformation group here. You’re not eating enough protein Aside from making sure you’re in a calorie deficit, your protein intake is the next most important factor. Why? Protein does amazing things including: - . - - (has a higher TEF) - so you don’t overeat So making sure your protein intake is on the high side or you’ll miss out on all the fat burning and muscle-sparing benefits. What to do: “How much protein should I have?” should be your next question. The debate about this rages on and new research comes out regularly. The typical bodybuilding recommendation is to have 1 gram of protein per a pound of bodyweight. However, when you’re eating in a caloric deficit, it’s best to keep your protein intake a bit higher if you’re on the lean side at 1.2g per lb. A found that: “Protein needs for energy-restricted resistance-trained athletes are likely 2.3-3.1g/kg of FFM [1 – 1.4 grams per pound of fat free mass] scaled upwards with severity of caloric restriction and leanness.” If you’re obese, then keep your protein and on the moderate side at 0.8g per lb. If you know your body fat percentage, because you’ve had it measured accurately, you can also eat 1g per lb of lean body mass. So if you’re a 200lb person who is 40% body fat, then you have 120lbs of lean body mass. Therefore, you’d shoot for 120 grams of protein per day when you’re on a calorie-restricted diet for fat loss. You’re not working out as hard as you think This is especially for two types of people: 1) People who are lifting heavy (i.e. 5 reps and under per set) 2) People who are lifting too light (over 12 reps per set) What’s the issue with these two approaches while you’re trying to lose fat? Let’s start with lifting heavy. Lifting in the 5 reps and under range means that your sets are short and you’re taking long rest periods beneath them. That’s NOT ideal for training for fat loss. You don’t use up a significant amount of glycogen (stored carbohydrate in your muscles) while doing this type of training so you don’t cause much metabolic stress i.e. you’re burning less calories with this approach—unless you’re spending 90-120 minutes in the gym. And that becomes difficult to do in a calorie deficit. Lifting in the lighter rep range—let’s say over 125 reps—can also be an issue. Although you may feel like you’re getting a great workout, pump and sweat with 15 or more reps per set, I find that it’s not ideal for maintaining or building muscle for the majority of my clients. Although this type of training creates a lot of metabolic stress that makes your muscles burn, and there is saying that high reps work just fine for building muscle, I find the tension isn’t optimal after experimenting with numerous clients on fat loss diets. What to do: The workouts I have my clients do while following fat loss diets are usually in the 6-12 rep range. I particularly like 6-8 reps per set as I find that range provides the optimal level of tension and metabolic stress in the muscles—while avoiding unnecessary systemic stress hat higher reps would cause. If you’ve been performing low reps (5 or under) or high reps (15 or more), try changing to either the 6-8 or 10-12 rep range for a month and see what happens. You don’t move much unless you’re at the gym One of the harshest realizations I had during my 18-year fitness career was that even though I went into the gym and crushed weights 4-6 times per week, I was still quite sedentary. Especially when compared to natural living cultures. Sure, I worked out hard for hours every week. But when I wasn’t at the gym I was sitting on my butt. Even when I trained clients I would often sit during our sessions. And what I’m getting around to is that you’re a lot more sedentary than you think. We all are. If you spend most of the day at work and home sitting, lying down, binging on Netflix, playing video games, surfing the web, reading and returning email, driving automobiles, and reading then you are living a predominantly sedentary lifestyle. And it’s affecting your fat loss. Most people mistakenly think that they need to hit some HIIT or cardio sessions to burn fat. The reality is that we need to be more active in general. In other words, you need more NEAT—which stands for non-exercise activity thermogenesis. In fact, I’m here to tell you that you can burn many more calories with NEAT than hard HIIT training or standard cardio exercise. Declining levels of NEAT have played a major role in the obesity epidemic that the modernized world is experiencing. —all from activities that aren’t all-out work or exercise. You see, before agriculture, industrial and digital revolutions we used to spend all our time procuring and preparing food—in addition to all the other physical tasks we had to perform just to survive. I want to again remind you of the study I mentioned above where the participants lived in simulated Paleolithic conditions for 4 days outdoors without tents. The daily hiking performance was about 24963 steps per day and were active for about 5.5 hours per day. They lost an average of 10% body fat, 13% of their visceral fat, gained some muscle and improved their biomarkers for metabolic health—in just four days! No HIIT. No steady state cardio. No lifting weights. What to do: No, you don’t have to move into the wilderness or go to “Paleo Camp” to get more movement in. What I recommend that you do is download a free step-tracking app () or get yourself a Fitbit and track how many steps you’re getting in per a day. I recommend that you start with the free app as most of us wouldn’t be caught dead without our phones but a wearable might be a pain to remember. The common recommendation is 10k per day. But I find that’s a lot for most people. I have my coaching clients track a week to see what their weekly average steps are, then I have them make a goal to increase them to lose more fat. This works very well. Your metabolism has slowed down This is for the people who are reading who have lost a few pounds but have hit a plateau. If you haven’t been on a diet recently then stick with the 4 reasons I mentioned above. So you lost a few pounds making some nutrition and exercise tweaks. But now you’ve hit the dreaded plateau where you just can’t seem to lose any more weight. You’ve tried to push a little harder with your workouts or do a bit more but it’s not working. You’ve tried “cleaning up” your diet and that’s not working either. Or maybe you’ve tracked your calories and you don’t understand why the calorie-restricted plan that got you to lose weight in the beginning has stopped working. And let’s assume you’ve been doing everything right and you’re not one of those people who are underestimating their snacking or overdoing their “cheat” meals. And you’ve been keeping track of your steps to make sure your NEAT hasn’t declined. As I mentioned earlier, some studies have shown up to 60% of changes in your total daily energy expenditure (TDEE) are due to NEAT in response to changes in energy balance. This can be huge in terms of fat loss. In this case, your metabolism may have slowed down. And it’s completely normal. This happens because of two reasons: You weigh less and a lighter body burns less calories. Contrary to what most people think, heavier individuals have a higher metabolic rate compared to lighter individuals. And this makes perfect sense. Which vehicle would burn more gas idling? A Cadillac Escalade or a Mini Cooper? It goes without saying that the bigger vehicle, in general, with use more gas than the smaller one. The same goes for human beings. A lighter body burns less energy. Period. Metabolic Adaptation One reason why the calories in/calories out hypothesis drives people crazy is that the calories out side will change. You see, your body cares about one thing: survival. And it doesn’t care about getting a swimsuit-ready body for summer. And this is a good thing. If you dropped your food intake but your metabolism stayed the same, it would be much easier to starve to death. It’s hard to appreciate that if you’re living in the modernized world of grocery store chains and food delivery but malnutrition is still big deal in other parts of the world. In fact, the in 2014-2016. So to protect you during times of less food (aka dieting in the modern world) your body adapts to protect you. This is called adaptive thermogenesis and it’s responsible for the hormonal side of the slowed metabolism. It’s understood that adaptive thermogenesis is caused by changes in energy expenditure, autonomic nervous system function, and neuroendocrine function. Here are a few of the things that happen: A decrease in the leptin, satiety hormone. A decrease in thyroid hormone levels (conversion of T4 to T3 is impaired on a calorie-restricted diet) . A drop in sympathetic nervous system activity It seems that . Unfortunately, injecting . So it’s not an option for many of us. I should also mention that the so save your money. What to do: If leptin supplements don’t work and injecting letpin is expensive and has side effects, then what should you do? The answer is simple: take a diet break. The next question should be how long of a diet break should you take. While the science isn’t definitive on how long you should take a diet break to ramp up your metabolism after hitting a plateau, I use 1-2 weeks for my clients. This is partly determined by how they feel psychologically. Some people have a hard time being off a diet for 2 weeks and feel like they might lose their motivation and self-control. But I recommend at least taking a week off then tweaking from there. What should you eat on your diet break? This is another important question. The most important factor is to eat enough to allow your body to return to its normal metabolic state before you started your diet but not so much that you start gaining fat. I say fat specifically because when you start eating more food—particularly carbohydrates—you’ll start to gain water weight as you begin storing carbs in your muscles as glycogen. For every gram of carbohydrate that you store, you’ll also store around 3 grams of water. So it’s normal when the scale goes up a few pounds when you begin eating more food. However, it’s also necessary that you eat more—especially carbohydrates. Why? Because . Fat doesn’t have any effect. I should also mention that so keep that in mind as well. Conclusion Notice how I didn’t mention that it’s your age, low testosterone, endocrine disrupting chemicals in the environment or GMOs that are the reason that you’re not getting results even though you’re exercising and eating “clean”? And—unlike some bodybuilding idiots who say it’s only about calories and macros—it’s not that I don’t care about those things either. But I like to focus on the big principles that give you big results. I’ve noticed this terrible trend in the fitness industry to make fat loss all about sexy sounding reasons like eating testosterone boosting foods or doing special workouts. However, the TRUTH is less sexy. And I write for the people who want to be told the truth—regardless of how unglamorous it is. So if you’re finding yourself in a fat loss plateau even though you’re working out regularly and making solid nutrition choices, go through this list of reasons and match them up to what you’re doing. I guarantee that one of these reasons is behind your lack of progress. Here they are again: You’re eating too many calories You’re not eating enough protein You’re not working out as hard as you think You’re not moving much outside the gym Your metabolism has slowed down And make sure you follow my recommendations to fix the situation.
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