418. Why "Calories In, Calories Out" Is Bullsh*t
Elite Coaching Cast
Intro
This chapter explores the limitations of viewing weight management as merely a balance of calories in and out. It emphasizes the intricate relationship between metabolism, individual health, and the drawbacks of crash dieting, illustrating the need for a more nuanced understanding of weight loss.
In this eye-opening episode of the *Grow or Die* podcast, I take a deep dive into the oversimplified concept of "Calories In, Calories Out" (CICO). We explore why this approach to weight loss and metabolism is outdated, ineffective, and, in some cases, even harmful. I break down the science behind metabolism, dispelling common misconceptions and explaining how factors like basal metabolic rate, hormones, and nutrient absorption play critical roles in achieving and maintaining a healthy weight.
You'll hear about real-world examples, like the contestants from The Biggest Loser and their struggles with weight regain, as well as the impact of severe caloric restriction on metabolism. We also cover the importance of understanding metabolic pathways, the role of polyunsaturated fatty acids, and how crash dieting can lead to long-term metabolic damage. Whether you're looking to optimize your health or curious about the science behind metabolism, this episode has the information you need to rethink how you approach weight loss.
Timestamps:
- [00:28] – Sneak peek into the episode.
- [1:41] – What is CICO, and why is it an oversimplification of human metabolism?
- [2:41] – Why most people following CICO are unaware of metabolic dysfunctions.
- [4:10] – How biofilms in the gut can impair nutrient absorption and affect metabolism.
- [5:05] – The dangers of decreasing calories to unhealthy levels and how this impacts your metabolism long term.
- [6:18] – The decline in metabolic rate over the last century and its contribution to rising obesity rates.
- [8:09] – Explaining the second law of thermodynamics and why "a calorie is not a calorie" when it comes to metabolism.
- [9:46] – The role of macronutrients in producing ATP and how different foods impact metabolism.
- [11:54] – Debunking the idea that all fats and oils are created equal: Why polyunsaturated fatty acids may slow metabolism.
- [14:07] – Lessons from historical diets and why past generations could eat more and maintain lower body weights.
- [17:02] – The alarming rise in omega-6 intake and its negative effects on thyroid health and metabolism.
- [20:36] – Why crash dieting leads to weight regain and long-term damage to basal metabolic rate.
- [21:50] – How the body conserves energy during times of severe caloric restriction, and why this is counterproductive for weight loss.
- [23:41] – The role of hormones in regulating metabolism, and how improper macronutrient ratios can harm thyroid health.
- [27:16] – The benefits of prioritizing carbohydrates and lowering protein intake in certain health phases to boost metabolic function.
- [31:00] – Why the majority of adults experience hypothyroidism and how modern blood tests miss the signs of metabolic dysfunction.
- [35:12] – Actionable steps to improve metabolic health, including avoiding polyunsaturated fats, supporting liver function, and balancing hormones.
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