Adaptive Thermogenesis
ฝัง
- เผยแพร่เมื่อ 22 ก.ย. 2020
- #AdaptiveThermogenesis #Nutrition #Biolayne
pubmed.ncbi.nlm.nih.gov/32599...
Adaptive thermogenesis (AT) is a process whereby the body regulates energy expenditure based on various parameters including energy intake. If you consume more energy, your AT goes up. If you consume less energy, your AT goes down. Previously research has indicated that there are short and long term AT thresholds that occur during dieting. The first being during the first few initial weeks of calorie restriction and that this decrease in AT is associated with decreases in glycogen content. The long term changes in AT are thought to be regulated based on the amount of weight lost itself.
A new study sought to determine whether or not short term changes in AT predicted long term AT outcomes. They restricted people to 50% of maintenance calories (ouch!) and examined the subjects after 1, 3, and 6 weeks of caloric restriction. They found that 1 week of a severe caloric restriction caused a 178 calorie reduction in AT and that this reduction predicted 2kg less weight loss after 6 weeks. Interestingly, no associations were found between hormonal concentrations of leptin, T3, T4, FGF21 and weight loss. This indicates that short term changes in AT may predict long term differences in weight loss.
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Great content Layne. This is a very interesting study break down. Thanks for the educational content. Super helpful to understand to accomplish my own fitness/nutrition goals.
You would be willing show off yer hairy beaver?
this video cured my cancer
You are a great educator Layne and a man of integrity in a realm of charlatans. I really do appreciate all of your content.
Very interesting. This really adds to the point of making thoughtful weight loss plans. It seems the body can resist measures to create energy imbalances. Great content.
Clear and concise, love it!
This is a great piece of content, buddy! I can’t tell you how much of a difference your videos and podcasts have made for me.
Tracking all my daily metrics and looking at them in a week to week overview (steps, fat lost, lean lost, weight lost, blood pressure, calories eaten, etc.) shined some light on my own metabolic weirdness.
My metabolism blows up once every 3-4 weeks, then gradually slows down until it blows up again. On average, for my Müller prediction, my metabolism is running a little over 100% prediction, even after losing 35lbs since December.
I’ve also lost less than 3lbs of lean mass (taken with a box of salt: electrical impedance smart scale), but visually (progress photos) I can see a good share of weight lost was fat.
I’ve done this by eating around my metabolism’s fluctuations. On weeks I predict my metabolism will jump up, I eat a little more food per day than my budget (200-300kcal) and train a lot harder for hypertrophy and HITT. The following weeks I take my set volume down, bump up the weight for strength increases, switch to a 45/35/20 protein/carb/fat diet and tack on LISS cardio instead.
It has worked great, and even my low metabolic rate weeks are within 10% of my predicted metabolic rate.
I consider this a valid option for ME to choose over the Matador or fat loss sprint methods because I’m showing both sustained weight loss and metabolic protection.
I’d love to see this applied to more than one person (and anecdotally), but I don’t know how common this kind of metabolic cycle is. If it’s common, then you could randomize groups, but if I’m an outlier… yeah… inference is all that’s possible.
I’m sure my eating also influences my metabolic changes (surges in calories and the proportion of them HAS to have some impact), but I tracked them for a little over a month and a half before adopting this model of working out and eating while dieting.
Thanks again for your videos. They’ve done more to shatter my old eating disorders (former boxer, so I know exercise induced anorexia and binge eating really well) and put me on track to really master my diet than any amount of counseling I’ve had.
You’re a prince of a man.
Highly interesting content and results. Thank you!
your videos deserve millions of views !!!!!! shame that people just follow biceps and ass.... they are greatly missing out. Wish you all the success you are getting and more and thank you for your continuous free content.
Sound video, I agree that a drop in steps shows a higher adaptive response. Also I can spot with client that when dieting they leaning on objects more often.
That's a truly great one! Thank you for posting it!
Loved this! It will be interesting to see what info we start finding out regarding the real world application to this info.
Fortunately I had a dog whom is good at giving the guilt trip so when I recently lost 20% of my weight, he still got his 2 walks a day totaling 4 miles. There were a lot of days that I didn’t feel like going out but the walks ensured that my NEAT would not go down. I also always felt better after the walk.
Love your knowledge.. thank you..
I think you’re onto something with the adaptive metabolism. I find personally that whether I want to lose or gain weight, it’s not really that difficult and my steps, fidgeting etc don’t seem to change hardly. Went from ~185 lbs 20%+ BF to ~152 single digit BF and my Apple Watch active calories for non-exercise is basically the same. I think other ppl who have “slow metabolisms” are more susceptible to adaptation as they lose weight. Great vid.
Thanks Layne. Love it. You mean the steps get lower in a deficit automatically because you try "subconsciously" to save some energy and move a little less?
Gosh really fascinating video. I have read several articles exploring this topic and many podcasts as well. Thank you for breaking this down further. Really interesting point about the walking and tracking steps. One thing I'm curious about is if your metabolic adaption in a calories surplus is strong indicator of how your body will handle a deficit...from my own experience I would think it might be similar at least but I haven't seen anyone compare that specifically. Well done content maybe I appreciate it!
Thank you for the intro.
Layne "even my blinking slowed down" Norton
Great info!
Great content as always.
Right on Layne..
💯💯love this thank you great information we can apply for sure 👌
You are a legend
Layne! You need to do a study on former wrestlers. We all have a very adaptive metabolism due to all the weight cutting during our wrestling years. I myself am a perfect example. I’ve stumped trainers and Doctors for years on how little I can eat and gain weight. My body fights hard.
I lost 40-50 lbs in 4 months just by creating a deficit of almost 2k calories and did an intermittent fast of 24 hours. Went from 280 down to roughly 230-240 without any visits to the gym. I have since kept the weight down for 2 years.
Commenting for channel growth
This video was honestly all over the place
I bought your book fat loss forever
Hello Layne,
Another video you discussed a study that showed that those who dieted aggressively, when reaching their target weight and going to maintenance calories, had a resting metabolic rate about 100 calories lower than it should be, but recovered in less than a year.
I've gone from 284 pounds to 182 in thirteen months.
I'm about 18 % fat, in caloric deficit of about 2000 calories and still losing till I get to 13 to 15%.
When I reach my goal, if my maintenance is 2500 calories and it should be 2600, I don't care.
I'm 240, and when I lose 30 it seems I regain unless I stay at 1500 calories. Which is why I'm still 240.
saw some stuff how water fasting 1-3 days tends to have lowe impact on adaptive metabolism then normal caloric restriction, i did 1500 and 1000 restriction to lose 6-10kgs like 2 times, and i feel like water fasting where i literaly eat nothing seems to be better for me by quite alot i do 5eat-2water fast first day of eating just 40mins 130-150bpm cardio 2nd 160-170bpm + 1h weightliftin 3rd 40min 140bmp cardio + weightlifting 4-5 days just cardio 130-140 , diet is mostly meat+fat with greens, altho first day i usualy eat some carbs instead of fat, i dont seem to lose musle if anything i gain it slowly.
the forever diet... it's the only one that works. calorie cycling is not very conducive to weight loss. Diet down if you need to, but try and maintain a constant weight from there
Layne, can you talk a little about maintaining strength in sports that require you to be pretty lean all the time?
NEAT
Layne "orange tongue" Norton
How about taking some DNP to make up for the lesser NEAT?
Great content as ususal... Can you please release fat loss forever on Audible.
That sounds like not just dropping carbohydrate but the other macros as well, which would probably drop it more. It still can be done to drop your calories in half but not volume at all. Like if they dropped volume in half or more, surely that is going to have a bigger difference than not dropping volume. Interesting study, but it's like did they do this, did they do that
Layne where is that shirt from?
Really cool. I'm researching this and seems i need to fidget more >:3 that'll be easy as someone with ADHD.
Can your metabolism rev up again after and extreme diet calorie deficit
Gotta refigure my diet... only consumed 435 calories today, and according to my fitbit I burned 4,889 calories
Layne. Doesn't bodyfat play a factor in all of this . What I mean is wouldn't the affect of going on a massive calorie deficet be less severe for an obese guy with 100lbs to lose as opposed to someone with only 20lbs to lose due to fat availability
Keto is caloric restriction? I guess I have been doing it wrong all this time
You might have buried the lead, instead of looking at what they were focused on maybe look at the frightful data! Per Table 1: DEXA baseline to 2 weeks post restriction weight dropped from 247.06 to 216.48 lbs (total loss 30.58 lbs) 21.34 lbs (69.78% of total loss) was loss of LEAN MASS. Figure 2: At the end of the restrictive diet (6 weeks) 8.7kg average loss, average loss of FFM 5.7kg. (65.51% of the loss was loss of FFM) Most supplemented water fast studies "only" show FFM as 50% total loss @ 6 weeks. And unlike very low carb diets - this one was 58% carbohydrate so I don't know if someone can claim it was the loss of glycogen/water.
With this HUGE deficit 2A shows at end of 1st week 3 subjects basically didn't lose any fat at all and amazingly 3 subjects GAINED FAT. 2C shows at the end of 6 weeks 1 subject's lean mass was virtually identical to before they started the trial, & although the average loss was 8.7kg one subject only lost 2.5kg. If this wasn't a CLOSED TRIAL you'd have people screaming "non-compliance!".
(and using the lowest TDEE reported, 50% would be a caloric deficit of >31,000 kcal/6 weeks.) The narrative claims all subjects lost weight at end of week 1 but it looks like 1 subject didn't (2A).
If I'm interpreting the data correctly calorie deficits ranged from 827 to 1423. They claimed the subjects were "overweight" but using the starting BMI of 40.2 on average they were MORBIDLY OBESE. (the heaviest subject was more than 100 lbs heavier than the lightest subject, at least 1 subject had TWICE as much FFM as 1 subject) This data is from the Journal pre-proof, if the data is different in your copy or you feel I've misrepresented anything please let me know.
@ScienceUnbiased So if I read you correctly, if I sum up what you wrote, this study shows that fatloss over a long period of time is basically impossible for many people? 69.78% of lean mass lost is downright scary/crazy.
@@throwacnt7603 Not at all - basically no one should try the method used in THIS STUDY to achieve weight loss.
Back in the 80's it was generally accepted that on average 25% of scale loss was from lean, if you look at studies from 2000-2010, that average has crept up to ~33%. (studies by Eric Westman, the POUNDS LOST trial, as examples) Believe it or not, there was a year long diet trial done in one of the southern states not too long ago, in one sub group > 100% of the weight loss was loss of lean. (the paper shrewdly avoided mentioning that in their narrative, but looking at body comp data they lost weight but had less lean at the end of the year & more body fat)
Until evidence shows otherwise, I'm of the opinion that long term fat loss is possible IF lean loss is kept at an acceptable level, which a research group claims is
Back to Topic. Thanks for doing this. Anytime I've needed to drop body fat I've always setup a Routine to keep more active and increased my Cardio ever since I watched this TED Talk: th-cam.com/video/vuIlsN32WaE/w-d-xo.html The Mathematics of Weight Loss. On a Calorie restriction I feel run down about 4 hours earlier in the day than normal. When I fast for several days I actually seem to feel Energized at about the 16 hour mark and it lasts until about 50 or 60 hours and then I feel run down again, so I stop the fast and eat my normal calories for several days and then repeat the fast until I hit my goal fat loss. Calorie restriction does not make me feel more hungry "IF" I stay active. When Fasting I'm never feeling hungry after I'm 12 to 14 hours into it.
First at being 2nd
Ok, this is now the 3rd video I've seen lately where his Tongue is ORANGE Colored. What is he drinking or eating to turn his tongue ORANGE before doing these videos? I was so distracted by it I had to re-watch parts of the video. rofl ;~)
Lol
Diet=hibernating.
I do not believe that Keto or fasting are exempt from Adaptive Thermogenesis. I have seen too many people on fasting or keto boards start to hit a plateau. I think it simply comes down to who you are. Some people have efficient bodies and some people do not. So if you do a study with fasting or keto and a lot of people your testing are inefficient it will appear there is no effect.
First
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I'd say that Biolayne is hitting on why diets don't work permanently. I show the permanent way. Maybe that's why I'm so unpopular.
I'm not saying diets don't work. You're putting words in my mouth
@@biolayne1 Sorry, I thought you took that position. Haven't you spoke against CICO?
And isn't it clear that diets don't work
Dude, your trolling attempt is just comimcal, it doesn’t seem as if you’ve seen any of Layne’s work
@@TheMortalShell I've seen a little.
Sorry, but all these jump cuts are annoying.
Your language is deceiving