How to Reduce Your Energy Expenditure

While we continue preparing to get our next season up and running, we’re replaying Episode 77, which is all about troubleshooting weight loss plateaus.

In this episode from the SBSPOD archive, Eric and Greg discuss topics including metabolic adaptation, energy compensation, and a long list of factors that may lead us to overestimate energy expenditure or underestimate energy intake. The discussion yields several practical, evidence-based tips for overcoming challenges and breaking through plateaus when pursuing a weight loss goal. 

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TIME STAMPS

Intro/Announcements (0:00)

Road to the Stage / Road to Athens (2:27)

Feats of Strength (8:14)

• https://www.reddit.com/r/powerlifting/comments/t2ugyj/jimmy_kolb_benches_1302_lbs590_kg/
• https://www.youtube.com/watch?v=W8BaujIRRZY

Coach’s Corner: Troubleshooting weight loss plateaus (24:47)

• https://pubmed.ncbi.nlm.nih.gov/20935667/
• https://www.strongerbyscience.com/metabolic-adaptation/
• https://pubmed.ncbi.nlm.nih.gov/34385400/
• https://pubmed.ncbi.nlm.nih.gov/34453886/
• https://pubmed.ncbi.nlm.nih.gov/34816627/
• https://pubmed.ncbi.nlm.nih.gov/34334719/
• https://pubmed.ncbi.nlm.nih.gov/34977570/
• https://pubmed.ncbi.nlm.nih.gov/29289613/

The general approach (28:39)

Issues with “tough love” in coaching (31:19)

• https://pubmed.ncbi.nlm.nih.gov/20980707/

How to conduct an “energy audit” (38:42)

Drawing conclusions and planning solutions (54:35)

To Play Us Out: Unbelievable 40-yard dash times at the 2022 NFL combine (1:04:48)

• https://www.cbssports.com/nfl/news/nfl-scouting-combine-2022-tracker-measurements-top-individual-performances-from-nfl-draft-prospects/

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.

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• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.