Episodit
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I am joined by Dr Eric Trexler for a deep dive into some of the reasons why we struggle to lose weight even when we increase our physical activity and how our bodies evolved to constrain our overall energy expenditure.
Here are the core themes of the discussion:Constrained Energy Expenditure Model:
Dr. Eric Trexler explains the constrained energy model, which shows that even with high levels of physical activity, total energy expenditure doesn’t increase indefinitely. This model is seen in both highly sedentary and physically active populations.Energy Compensation in Weight Loss:
The conversation dives into how the body adapts during calorie restriction and high activity levels, compensating by reducing energy expenditure in other areas. This compensation occurs in both structured exercise scenarios and everyday physical activities like walking.Metabolic Adaptation and Efficiency:
Metabolic adaptation, including improved mechanical efficiency and hormonal changes, helps the body manage energy during high activity with low energy intake. This is seen in athletes and populations like hunter-gatherers, where even extreme activity doesn’t lead to excessive calorie expenditure.Exercise and Appetite Regulation:
Exercise not only impacts energy expenditure but also plays a critical role in regulating appetite. Physically active individuals generally have better control over their hunger, which aligns their energy intake more closely with their energy needs.Exercise in Weight Loss Programs:
While exercise alone may not cause significant weight loss, it’s essential for long-term weight management. Exercise helps maintain fat-free mass, improves appetite regulation, and enhances overall well-being, making it a key component of successful weight loss strategies.Limitations of Exercise in Driving Weight Loss:
The constrained energy expenditure model suggests that the effectiveness of exercise in driving weight loss is less than one might expect. However, exercise is still beneficial when combined with dietary changes, as it supports better long-term outcomes by maintaining muscle mass and promoting healthier habits.The Role of Non-Exercise Activity Thermogenesis (NEAT):
A substantial focus is on NEAT, which encompasses all physical activities outside of formal exercise. Maintaining step counts or general activity levels is seen as crucial for preventing metabolic slowdowns during weight loss, though there are inevitable declines in energy efficiency.Physiological Limits to Energy Expenditure:
The human body has a practical and possibly physiological ceiling for sustained energy expenditure, generally 2.5 times an individual's basal metabolic rate (BMR). This limit is seen in both elite athletes and everyday scenarios, such as pregnancy.Exercise’s Broader Benefits:
Beyond weight loss, exercise has a range of health benefits, including improved mental health outcomes, such as reduced depression and anxiety, better cardiovascular health, and enhanced sleep quality. The importance of clustering healthy behaviors, such as regular exercise, good sleep, and better food choices, is emphasized.Visit us at macrosinc.net to enroll in our fitness and nutrition coaching program!
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On this episode of the podcast we do a deep dive into supplements, including creatine, caffeine, beta-alanine, collagen, and a host of other popular supplementsVisit us at macrosinc.net to enroll in our fitness and nutrition
coaching program! -
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[0:00] - Introduction
[0:43] - Effect of Weight Loss on Diabetes Remission
[5:13] - Trends in Sugar and Non-Sugar Sweetener Intake
[14:53] - The Reasons People Struggle to Gain Muscle
[23:15] - Being "Balanced" is a Lie
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[0:00] - Introduction
[0:43] - Is Exercise Useless for Weight Loss
[15:38] - Ultra Processed Foods
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On this episode of the podcast we are joined by Dylan Miller to talk about the genetics of obesity and how our environment shapes how we gain and lose body weight. Visit us at macrosinc.net to enroll in our fitness and nutrition
coaching program! -
[0:00] - Intro
[0:42] - Fish Oil and Heart Disease
[5:53] - BREAKING NEWS! COFFEE SAVES YOUR BRAIN!
[9:30] - The Built Environment and Obesity
Prevalence MapFood Intake MapPhysical Activity Map[16:38] - Coaching is About Being the Best Version of Yourself
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On this episode of the podcast Dylan Miller joins us to talk all about calories!Visit us at macrosinc.net to enroll in our fitness and nutrition
coaching program! -
[0:00] - Introduction
[0:40] - Tests of Energy Balance
[1:12] - Energy Manipulation and Direction and Magnitude of Weight Loss/Gain
[1:48] - Bortz 1968 paper
[2:41] - Bouchard et al. 1990 Paper
[4:23] - Direct Manipulations of Dietary Factors
[9:38] - Covert Energy Losses and Energy Balance (SGLT paper 1 and 2)
[12:58] - Patience and Consistency
Stubbs and Prentice Citations
Stubbs R J, Prentice A M (1993). The effect of covertly manipulating the dietary fat:carbohydrate ratio of isoenergetically dense diets on ad lib intake in 'free- living' humans. Proceedings ofthe Nutrition Society 52: 341A.
Stubbs R J, Murgatroyd P R, Goldberg G R, Prentice A M (1993a). The effect of covert manipulation of dietary fat and energy density on ad libitum food intake in humans. Proceedings of the Nutrition Society 52: 35A.
Stubbs RJ, Ritz P, Coward W A, Prentice A M (1993b). The effect of covert manipulation of dietary fat and energy density on ad libitum food intake in 'free-living' humans. Proceedings of the Nutrition Society 52: 348A.
Stubbs R J, Harbron C G, Murgatroyd P R, Prentice A M (1995a). Covert manipulation of dietary fat and energy density: effect on substrate flux and food intake in men feeding ad libitum. American Journal ofClinical Nutrition 62:
316-329.
Stubbs R J, Ritz P, Coward W A, Prentice A M (1995b). Covert manipulation of the
dietary fat to carbohydrate ratio and energy density: effect on food intake and energy balance in free-living men, feeding ad libitum. American Journal ofClini- cal Nutrition 62: 330-332.Visit us at macrosinc.net to enroll in our fitness and nutrition coaching program!
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On this special episode of the podcast we talk about the difference between building strength and building muscle.Visit us at macrosinc.net to enroll in our fitness and nutrition
coaching program! -
[0:00] Introduction
[0:40] - Diet Archetypes
[3:27] - The Efficacy of Different Diets and Diet Archetypes
[7:25] - How Diets Work
[17:00] - Why Diets Work Until They Stop Working
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[0:00] - Intro
[0:42] - Introducing Insulin and What it Does
[6:00] - Primer on Insulin Resistance
[11:10] - How Prevalent is Insulin Resistance Actually
[13:00] - Do I Need a Specific Diet to Improve Early Insulin Resistance
[15:00] - The Benefits of Exercise on Insulin and Glucose
[17:10] - Are Glucose Spikes from Eating a Bad Thing?
[19:15] - Should You Use a Continuous Glucose Monitor (CGM)
[22:20] - PCOS and Insulin Resistance
[25:20] - How Does Insulin Resistance Show Up on Lab Work?
[27:25] - Birth Control and Insulin Resistance
[28:40] - Fruit and Sugar Free Candy and Diabetes
[33:45] - Hypoglycemia and Body Weight Regulation
[34:35] - How to Handle Reactive Hypoglycemia
[37:20] - Exercise and Glucose Utilization
[38:45] - Can You Reverse Insulin Resistance
[42:10] - How to Determine Your Carbohydrate Need
[44:15] - Menopause and HbA1c
[49:00] - Will Blood Sugar Spikes Cause Insulin Resistance
[50:18] - How to Get Results with PCOS and Insulin Resistance
[51:40] - What Are Optimal Insulin Levels
[53:50] - Does Carb Cycling Help Regain Metabolic Flexibility
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[0:00] Intro
[0:42] How to lose that final 5 pounds
[4:05] Body recomp and toning
[9:00] Thrifty metabolism and the constrained energy model
[18:30] Appetite suppressant supplements
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[0:00] - Intro
[0:43] - Upper limits of protein digestion, absorption, and utilization
[9:00] - Effects of protein on weight loss and fat loss
[20:45] - Application of these concepts in nutrition coaching
Studies Cited
Trommelen J, van Lieshout GAA, Nyakayiru J, Holwerda AM, Smeets JSJ, Hendriks FK, van Kranenburg JMX, Zorenc AH, Senden JM, Goessens JPB, Gijsen AP, van Loon LJC. The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans. Cell Rep Med. 2023 Dec 19;4(12):101324. doi: 10.1016/j.xcrm.2023.101324. PMID: 38118410; PMCID: PMC10772463.Weigle, D. S., Breen, P. A., Matthys, C. C., Callahan, H. S., Meeuws, K. E., Burden, V. R., & Purnell, J. Q. (2005). A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. The American Journal of Clinical Nutrition, 82(1), 41–48.Visit us at macrosinc.net to enroll in our fitness and nutrition coaching program!
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[0:00] Intro
[0:42]. House Keeping
[2:15] Fish oil supplementation modifies the associations between genetically predicted and observed levels of blood lipids.
[8:16] Thermal facial image analyses reveal quantitative hallmarks of aging and metabolic diseases
[13:20] Listener Mail/Q&A
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Show Sponsor: Hey Everyone, It’s Brad here, before we get started with the show just wanted to take a minute and let you know about our coaching program we run here at Macros Inc. We believe that every person on the planet deserves to live their healthiest and best life. A qualified nutrition coach and personal trainer can be the key to living that life. At Macros Inc we provide fully customized 1-on-1 nutrition coaching and online personal training that has changed the lives of 7,000 people and counting. We offer a two week free trial for our nutrition coaching and you can get started, risk free, today. Just go to macrosinc.net/services and sign up!
Introduction: Hey Everyone, I am Brad Dieter, the COO of Macros Inc, a nutrition and fitness coaching company and this is MI Take, a podcast that discusses current events in nutrition, the business side of the health and fitness industry, and a little of everything in between. Let’s dive into it.
[0:00] - Introduction
[0:43] - Do Genetics or Lifestyle Determine Obesity Risk?
[16:05] - Is Precision Medicine Based Nutrition Advice Worth it?
Visit us at macrosinc.net to enroll in our fitness and nutrition coaching program!
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Show Sponsor: Hey Everyone, It’s Brad here, before we get started with the show just wanted to take a minute and let you know about our coaching program we run here at Macros Inc. We believe that every person on the planet deserves to live their healthiest and best life. A qualified nutrition coach and personal trainer can be the key to living that life. At Macros Inc we provide fully customized 1-on-1 nutrition coaching and online personal training that has changed the lives of 7,000 people and counting. We offer a two week free trial for our nutrition coaching and you can get started, risk free, today. Just go to macrosinc.net/services and sign up!
Introduction: Hey Everyone, I am Brad Dieter, the COO of Macros Inc, a nutrition and fitness coaching company and this is MI Take, a podcast that discusses current events in nutrition, the business side of the health and fitness industry, and a little of everything in between. Let’s dive into it.
First Topic: VO2 Max as a marker for longevitySecond Topic: The point of no return and putting diabetes into remission
Third Topic: Getting enough protein in as a vegan without going over carbohydrates
Visit us at macrosinc.net to enroll in our fitness and nutrition coaching program!
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On this episode of the podcast we discuss nutrition and cancer risk, why its not about the creamer in your coffee, and the the problem with the way most people think about longevity.Visit us at macrosinc.net to enroll in our fitness and nutrition
coaching program! -
Show Sponsor: Hey Everyone, It’s Brad here, before we get started with the show just wanted to take a minute and let you know about our coaching program we run here at Macros Inc. We believe that every person on the planet deserves to live their healthiest and best life. A qualified nutrition coach and personal trainer can be the key to living that life. At Macros Inc we provide fully customized 1-on-1 nutrition coaching and online personal training that has changed the lives of 7,000 people and counting. We offer a two week free trial for our nutrition coaching and you can get started, risk free, today. Just go to macrosinc.net/services and sign up!
Introduction: Hey Everyone, I am Brad Dieter, the COO of Macros Inc, a nutrition and fitness coaching company and this is MI Take, a podcast that discusses current events in nutrition, the business side of the health and fitness industry, and a little of everything in between. Let’s dive into it.
Nutrition Insights: Is plant based meat really better for you?
Business Insights: The only thing you are guaranteed in business is that you have to keep solving problems and getting better. The analogy of the horse farm
Learning Lesson: Its about developing habits that stick, regardless of environment.
Visit us at macrosinc.net to enroll in our fitness and nutrition coaching program!
-
Show Sponsor: Hey Everyone, It’s Brad here, before we get started with the show just wanted to take a minute and let you know about our coaching program we run here at Macros Inc. We believe that every person on the planet deserves to live their healthiest and best life. A qualified nutrition coach and personal trainer can be the key to living that life. At Macros Inc we provide fully customized 1-on-1 nutrition coaching and online personal training that has changed the lives of 7,000 people and counting. We offer a two week free trial for our nutrition coaching and you can get started, risk free, today. Just go to macrosinc.net/services and sign up!
Introduction: Hey Everyone, I am Brad Dieter, the COO of Macros Inc, a nutrition and fitness coaching company and this is MI Take, a podcast that discusses current events in nutrition, the business side of the health and fitness industry, and a little of everything in between. Let’s dive into it.
Nutrition Insights: Listener Mail including how to boost your metabolism, if being shorter makes you stronger, the long awaited "what would I do with unlimited science money" and the details on food noise.
Visit us at macrosinc.net to enroll in our fitness and nutrition coaching program!
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Show Sponsor: Hey Everyone, It’s Brad here, before we get started with the show just wanted to take a minute and let you know about our coaching program we run here at Macros Inc. We believe that every person on the planet deserves to live their healthiest and best life. A qualified nutrition coach and personal trainer can be the key to living that life. At Macros Inc we provide fully customized 1-on-1 nutrition coaching and online personal training that has changed the lives of 7,000 people and counting. We offer a two week free trial for our nutrition coaching and you can get started, risk free, today. Just go to macrosinc.net/services and sign up!
Introduction: Hey Everyone, I am Brad Dieter, the COO of Macros Inc, a nutrition and fitness coaching company and this is MI Take, a podcast that discusses current events in nutrition, the business side of the health and fitness industry, and a little of everything in between. Let’s dive into it.
Listener mail questions:
What is metabolic adaptationWill I eventually adapt to my NEAT levelsIs organic actually betterVisit us at macrosinc.net to enroll in our fitness and nutrition coaching program!
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