Constrained Model of Energy Expenditure and The Compensation Theory (Breather Episode with Brad)

Did you know we humans have an upper limit on the amount of energy we can burn each day? Not only that, but we will engage in assorted mechanisms to stay under this limit when we try to bust out more calorie burning with ambitious workouts (in pursuit of fat reduction, for example).

An amazing recent study of the primitive living Hadza in Tanzania has cast more light on this subject. Our primitive counterparts who walk many miles and engage in many hours of physical labor each day burn around the same amount of calories (by sex and bodyweight) as a typical lazy modern human! 

These insights have tremendous application to how you balance assorted forms of stress in your life. If you are trying to drop excess body fat, you best turn your attention to hormone optimization by lowering insulin production in your diet and kick starting the burning of stored body fat. The truth is, before you even think about how you’re going to go about losing weight, you’ve got to change your diet first. Then you can focus on calorie burning patterns, and start to simply MOVE. The more you move in everyday life, the better your body is at burning fat. 

Not only that, but cognitive function improves when you move, so giving yourself regular breaks from work to just get up, take a walk outside, do some calisthenics, whatever it is that breaks up periods of stillness, is essential and incredibly helpful for refreshing your mind. We all know what it’s like when you’re in the zone, and you can’t stop working on whatever it is that you’re doing, and before you know it, it’s been over an hour, and you’ve barely moved! There’s nothing wrong with going with the flow when you get a good idea, but also remember this scary statistic: Just twenty minutes of sitting is known to increase insulin resistance and glucose sensitivity. Yes, sitting for long periods of time literally makes your body crave carbs and stop burning fat! So, try to find a good balance between accomplishing your tasks and avoiding prolonged periods of stillness. Just move when you can, wherever you can!

To summarize: 

 

1) Cut nasty processed carbs out of your diet 

 

2) Move more throughout everyday life

 

3) Incorporate fitness into your life: comfortably paced cardio exercises and briefly paced, explosive workout efforts are best, but the most important thing is just to MOVE.

Always remember to be mindful of overdoing it. Focus on a strategic blend of comfortably paced cardio, brief, explosive strength training sessions, and occasional all-out sprints, and you’ll be pleasantly surprised at how quickly the fat starts to melt off! 

TIMESTAMPS:

What happens when we go out there and expend a lot of physical energy is our body finds ways to compensate when we're at rest. [04:00]

When we burn a bunch of calories at strenuous exercise, is that the best way to reduce excess fat? [06:04]

The true path to fat reduction is through hormone optimization, primarily lowering insulin production. [09:56]

Move more every day. [12:00]

As you plunge into chronic patterns, when you overdo it, over exercise, your body finds assorted ways to slow down, eat more food, burn fewer calories. [14:13]

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