In this episode we discuss:
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An alternative framework to CICO for conceptualizing fat loss
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Why eating less and exercising more is not the best solution for fat loss
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Why excess energy does not cause fat gain and instead leads to fat loss
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How you can get stuck in a cycle of weight gain, undereating, and constant hunger, and how to get out of that cycle
Free Energy Balance Food Guide: https://jayfeldmanwellness.com/guide
Free Energy Balance Mini-Course: https://www.jayfeldmanwellness.com/energy/
Check out the Energy Balance Solution program here: https://www.jayfeldmanwellness.com/solution/
Click here to check out the show notes: https://www.jayfeldmanwellness.com/ep-124-forget-about-cico-a-smarter-approach-to-fat-loss/
Timestamps:
0:00 – intro
1:06 – recapping the problems with CICO
5:02 – the Energy Balance approach as an alternative to CICO for fat loss
12:12 – why calories do not equal energy and considering the possible fates of the food we consume
17:39 – efficient mitochondrial function as a central piece that determines whether substrate will be stored as body fat
19:39 – the amount of food you eat does matter
21:46 – conceptualizing Energy Balance with numerical units
24:00 – fat gain as a consequence of impaired mitochondrial function
29:01 – how you can lose fat while eating more
33:12 – the effects of energy availability on hunger and stress hormones
36:41 – how stress hormones, along with energy deficits, cause the body to break down muscle, bone, and skin for energy
43:16 – the benefits of having an energy surplus: improved sleep, immune function, digestion, cognitive function, and more
46:20 – comparing the Energy Balance approach with CICO and the major cost of the advice to “eat less and exercise more
