418. Why "Calories In, Calories Out" Is Bullsh*t
Elite Coaching Cast
Unpacking Metabolism: Myths and Realities of Weight Loss
This chapter explores the complexities of metabolic health, challenging traditional weight loss perspectives. It highlights the significance of nutrient intake and biochemical processes for maintaining a healthy metabolism without resorting to extreme measures.
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 We explore why this approach to weight loss and metabolism is outdated, ineffective, and, in some cases, even harmful.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.
Links & Resources:
Follow Me On Instagram: @jmihaly_
Follow "Grow or Die" On Instagram: @growordiepodcast
Work With Me: https://www.togethermorefit.com/founder
Join Substack For More Exclusive Content: https://justinmihaly.substack.com/
Join Patreon For More Exclusive Content: https://patreon.com/JustinMihaly?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink
Sign Up For The Together More Elite Mentorship: https://togethermorefit.com/elitepurchase
Sources:
1. PMID: 20613890
2. https://www.nature.com/articles/s42255-023-00782-2
3. https://fireinabottle.net/torpor-sloth-and-gluttony-scd1-causes-humans-to-store-fat/
4. PMID: 31908267
5. https://www.nature.com/articles/s42255-023-00782-2
6. PMID: 18137629
7. PMID: 20475077
8. https://fireinabottle.net/wp-content/uploads/2021/05/YearbookofAgriculture1939FoodAsLife-1.pdf
9. https://www.cell.com/cell-metabolism/fulltext/S1550-4131(21)00166-2
10. PMID: 30017356
11. PMID: 31430205
13. PMID: 18137629
14. PMID: 20475077
15. https://fireinabottle.net/wp-content/uploads/2021/05/YearbookofAgriculture1939FoodAsLife-1.pdf
16. Heckscher, Eli F., Sveriges ekonomiska historia från Gustav Vasa, Bonnier, Stockholm, 1935-1949
17. https://archive.org/details/economichistoryo0095unse/page/n10/mode/1up
18. PMID: 30484738
19. doi:10.1186/1475-2891-3-9
20. https://youtu.be/mif1GaSN13A?si=8povT619mM7TiCWj
21. https://doi.org/10.1186/1550-2783-1-2-21
22. https://www.jbc.org/article/S0021-9258(18)76564-2/pdf
23. https://in.nutrition.org/article/S0022-3166(23)12919-1/abstract
24. PMID: 6693988
25. https://www.jbc.org/article/S0021-9258(18)44892-2/pdf
26. http://raypeat.com/articles/articles/sugar-issues.shtml
27. https://www.sciencedirect.com/science/article/abs/pii/0304416586900164
28. PMID: 21367944
29. https://www.ers.usda.gov/data-products/chart-gallery/gallery/chart-detail/
31. PMID: 14962692
32. PMID: 31031634
33. https://www.researchgate.net/publication/236821460_The_Influence_of_Dietary_Fatty_Acids_on_Hibernation_by_Golden-Mantled_Ground_Squirrels_Spermophilus_lateralis
34. PMID: 26616007
35. https://jamanetwork.com/journals/jama/fullarticle/199765
36. https://onlinelibrary.wiley.com/doi/10.1111/j.0954-6820.1960.tb06642.x
37. https://www.nature.com/articles/0801270
38. PMID: 35721911
39. PMID: 22486171
40. https://jamanetwork.com/journals/jama/fullarticle/199765
41. https://www.ncbi.nlm.nih.gov/books/NBK500006/
42. https://www.sciencedirect.com/science/article/pii/S0014579314002701
43. https://care.diabetesjournals.org/content/24/12/2149
44. https://www.jbc.org/article/S0021-9258(18)94385-1/pdf
45. https://en.m.wikipedia.org/wiki/Cushing's_disease
46. https://www.sciencedirect.com/science/article/pii/S1550413117306150
47. https://agsjournals.onlinelibrary.wiley.com/doi/10.1111/j.1532-5415.1963.tb00071.x
48. https://www.thieme-connect.com/products/ejournals/abstract/10.1055/s-2005-870240
49. PMID: 36237192
50. PMID: 7149777
51. https://www.kidney-international.org/article/S0085-2538(15)33538-9/pdf
52. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6970002/
53. https://www.nature.com/articles/0801270
54. PMID: 31430205
55. https://www.nytimes.com/2016/05/02/health/biggest-loser-weight-loss.html
56. PMID: 27136388
57. PMID: 26832439
58. https://youtu.be/MESSyNAIAag?si=c-h08QPhhiL72B5m
59. PMID: 9026527
60. https://doi.org/10.1016/bs.mcb.2022.05.003
61. https://doi.org/10.1016/j.freeradbiomed.2013.03.022
62. https://deniseminger.com/2015/10/06/in-defense-of-low-fat-a-call-for-some-evolution-of-thought-part-1/
63. PMID: 19531645
64. PMID: 16476868
65. https://www.cell.com/cell-metabolism/fulltext/S1550-4131(21)00166-2
66. PMID: 30017356
67. PMID: 20573247
68. https://www.universityofcalifornia.edu/news/fight-diseases-aging-scientist-makes-aging-itself-target
69. https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.118.037137
70. https://www.npr.org/sections/health-shots/2016/06/13/481590997/millennials-may-be-losing-their-grip
71. https://academic.oup.com/inci/article/109/8/diw322/3053481
73. https://www.nih.gov/news-events/news-releases/rates-new-diagnosed-cases-type-1-type-2-diabetes-rise-among-children-teens
74. https://www.pnas.org/doi/10.1073/pnas.1718793115
75. https://www.sciencedirect.com/science/article/abs/pii/S0160289607000463
76. https://academic.oup.com/humupd/article/23/6/646/4035689
The AI-powered Podcast Player
