There’s two models to explain the rapid increase in body weight over the last 20 years. We discuss the strengths and weaknesses of these models.
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—————————————–Show Notes————————————–
0:00 Intro
01:35 Physicians are taught that weight loss is only triggered by caloric restriction. It is the traditional energy balance model.
02:00 The traditional energy balance model does not consider your circadian rhythm or phenotypes, like those of us who over-excrete insulin, have epigenetic factors, or have adaptive thermogenesis.
02:20 Cyclical dieting down regulates your resting metabolic rate, adaptive thermogenesis.
03:20 The carbohydrate/insulin model of obesity is centered around insulin.
05:35 Cellular semi-starvation: In a high sugar/high insulin state, fat cells accumulate energy intended for the now insulin resistant muscles. Your brain believes that your critical tissues are starving.
06:40 Hormones surge in this state of cellular semi-starvation; there is a surge of adrenaline, noradrenaline, and cortisol.
07:10 In drugs that increase insulin, insulin signaling caused fat gain of up to 5 pounds in a 2-month period.
07:35 The energy balance model considers all calories as metabolically equal.
08:05 Hyperpalatable ultra-processed high glycemic foods lend themselves to overconsumption and hormone alteration.
08:20 Energy intake is regulated by insulin, hunger satiety cues from the brain, leptin, ghrelin, and habits. A few nights of poor sleep increases hunger.
09:00 The more lean muscle mass you have, the more you increase your resting metabolic rate.
13:50 Biggest Loser 6 year follow up study revealed that many participants continued to gain wait after their participation in the program’s rapid weight loss.
15:45 The energy balance model works best for young fitness competitors and bodybuilders.
16:40 A high glycemic diet increases levels of glucose in the blood, causing alterations in gut hormones and the insulin to glucagon ratio.
17:10 To get into a fat burning physiologic state, you need low glucose, low insulin and elevated glucagon.
20:00 Weight centered approaches to weight loss does not lead to lasting improvements in muscle mass or cardio-respiratory or favorable changes in overall health risk.
20:43 Sustainable changes are made when focusing on improving fitness, strength, muscle mass, sleep quality, HRV lead, independent of weight loss.
21:00 Physically fit people, no matter their weight, have a significant reduction in all-cause mortality compared to unfit individuals of the same body weight category.
22:34 Weightlifting and interval training are better ways to reduce all-cause mortality and risk for severe C*19, improve cardio-respiratory fitness and better way to help with fat loss.