Understanding Metabolism: Concepts and Quantitative Measures

In this episode of the Self Selecting podcast, I sit down with Sam Miller, a renowned expert in metabolism, health, and fitness. Sam shares his journey from overcoming a significant head injury to becoming a leader in the health and fitness industry. With over 17 years of experience, he has worked across various levels of the fitness world, from gym floors to mentoring health professionals worldwide.

We dive deep into what it means to have a healthy metabolism, discuss the importance of individual health markers like insulin sensitivity and thyroid function, and explore how lifestyle changes can bridge the gap between conventional fitness and metabolic health.We also tackle common misconceptions around fat loss plateaus, how to address client frustrations when progress stalls, and the impact of dietary fatigue. Sam provides valuable insights into how metabolic adaptation can affect overall health and performance, sharing strategies to help clients stay motivated, improve adherence, and overcome roadblocks.

Timestamps:

- [00:40] – Sam’s introduction and his journey into fitness after a head injury.

- [01:46] – Transition to working with general population clients with metabolic issues.

- [02:53] – The increasing prevalence of complex metabolic cases and how Sam helps bridge the gap between traditional fitness and metabolic health.

- [04:17] – Defining a healthy metabolism and the role of stress and energy regulation.

- [06:15] – Quantitative markers for tracking metabolic health: insulin, thyroid function, and inflammation.

- [09:11] – How to address client frustrations when they believe they cannot lose weight.

- [10:34] – The importance of starting with a food log and movement tracking for fat loss plateaus.

- [11:50] – How lab testing can reveal deeper metabolic issues affecting progress.

- [12:40] – Common adherence issues and how lifestyle factors affect client behavior.

- [14:22] – Identifying deeper issues like hormonal imbalances or inflammation when fat loss stalls.

- [17:20] – The role of dietary fatigue and when to adjust a client’s training or nutrition.

- [19:10] – Sam’s insight on non-needle-moving activities that can hinder progress.

- [22:44] – Using the “SHREDS” framework (Sleep, Hunger, Recovery, Energy, Digestion, Stress) to track client biofeedback.

- [24:26] – Signs of metabolic adaptation: sleep impairments, increased stress, and hunger during caloric restriction.

- [25:36] – How dieting affects digestive health, including potential issues like gut dysbiosis.

- [30:12] – How to adjust training based on metabolic adaptation and client feedback.

- [32:24] – Understanding adherence: When clients are tempted to go off-plan and how to help them stay on track.

- [34:13] – Recognizing the early signs of dietary fatigue and how to address them before they lead to burnout.

- [35:17] – The importance of building awareness in clients about their eating habits and environment to prevent adherence issues.

- [36:44] – How to help clients identify triggers that lead to non-adherence and how to manage them effectively.

- [38:49] – The psychology behind adherence: How to help clients stay disciplined during challenging phases.

- [43:16] – Sam's insight on contest prep culture and the need for balance between health and performance.

- [45:06] – Discussing how rigid adherence for contest prep differs from lifestyle goals and structured flexibility.

- [47:12] – Final thoughts on how to balance metabolic health with physique goals.

Links and Resources:

Sam Miller Instagram: @sammillerscience

Work With Sam: www.sammillerscience.comhttps://coryfit.com/

Coaching: Let's Chat⁠ https://calendly.com/coryfit-coaching/15min

⁠Consults: Book a Call⁠ https://calendly.com/coryfit-coaching/one-time-consultation

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