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Hello, and welcome to the get lean and eat clean podcast. My name is Brian grin. I'm a certified health coach, trainer and author. And this podcast is for middle-aged men and women looking to optimize their health and get their bodies back to what it once was 10 to 15 years ago. I will give you simple, actionable items to get long-term sustainable results. Thanks for listening and enjoy the show. Right. Welcome to the get lane, eat clean podcast. My name is Brian grit and hope you had a great weekend. Maybe enjoyed some of the NCAA tournament, perhaps your teams in the final four.
0 (42s): My team is not, that would be Indiana. They lost in the first round, but we won't talk all about that. And hopefully you listened to my interview with Dr. Grant Tinsley. He's a researcher and does a ton of great research around intermittent fasting and resistance training, et cetera. So definitely check out that interview with grant Tinsley, really enjoyed that. And today I want to touch on a study that was done a while back. Actually, I was listening to another podcast with Dr. Kevin Hall on he's a researcher as well. And back when they had the biggest loser, you remember the biggest loser? I think it was on like ABC season eight.
0 (1m 22s): He did a study. And if you notice with, with the biggest loser of these contestants lost a significant amount of weight doing this, you know, eat less, move more sort of like mantra that was taught to them through the show. And they ate a lot less. I think they averaged eating about a thousand to 1200 calories per day, which is not a lot. And they exercise like they were, you know, they were crazy people, right? Going crazy exercising. So moving more, eating less would this wreck their metabolism. And so Dr. Kevin Hall did this study and found that they, most of the contestants regained the weight became even heavier and wreck their metabolisms.
0 (2m 6s): Six years later, I thought this was even though this was done a while back, I think it's an important study to bring up because this doesn't work moving more, eating less in the long run will not work. It might, you might lose some weight early on like these contestants did. They did, you know, they made some great results and it's not about it wasn't necessarily their fault. It was just a system that they were following. And so with this study, their Bazell metabolisms dropped and that he found out they were burning about 800 calories less per day than before the show. So the resting metabolic rate was dropping. And you would think maybe after this, that it would eventually get back to its original metabolic rate.
0 (2m 48s): But unfortunately this was six years later, this study was done. So what, what can we learn from this that we can apply to our own lives? Pretty much that cutting major calories and exercising like a crazy person doesn't work. It might work in the short term, but it creates this vicious cycle of under eating. You know, you might lose some weight, but what's happening is your metabolism is slowing and you're increasing hunger. And it's just this re this vicious cycle that'll keep going and you'll keep doubling your efforts, but your keeps you're wrecking your metabolism. So eventually you just can't keep up with that pace. And what'll happen is what happened to these contestants is eventually your metal, your metabolic rate and your metabolism metabolism is wrapped.
0 (3m 33s): So the question is, and I had Dr. Jason Fung on the show, definitely listened to that one. We touch a little bit on this, but he talks, he talks a while back about body set weight. It's almost like your internal body weight thermostat. So like, I'm sure you noticed that. And I noticed with myself, there's a, there's sort of this weight that you always find yourself going to suppose your body's set. Let's just, I'll give you an example. Suppose your body's set. Weight is 200 pounds, right? And let's say you restrict calories, okay? You leave all your macro nutrients, the same, meaning your carbs, your proteins and your fats. That's all the same, but you restrict the calories.
0 (4m 13s): And in the short term, you lose weight. You might get your weight down to 180, but what's happening is, is your body is going to try its hardest to get your body set weight back to your original 200 pounds. If you notice that a lot of people yo-yo diet, right? They'll restrict calories, maybe start exercising, get their body set, get their body weight down. But their body set weight. It's almost like this internal body weight thermostat. It'll always end up going back up to what it's used to being. Yeah. Your body wants to work in this homeostasis. So, and it'll do this by increasing ghrelin, which is your hunger hormone and suppressing some of your to satiety hormones like amylin, peptide, YY, et cetera.
0 (4m 57s): So, you know, it's, it can be puzzling, right? You think yourself, dad, I'm not, I'm eating less. So I lost weight, but I'm just going back to my original weight all the time. So what's happening is your total energy expenditure is slowing down, resulting in metabolism, slowing down. Your body will, will sort of like your body temp drops. Your heart rate could drop blood pressure, heart volume decreases all this to conserve energy. And so by solely focusing on calorie restriction, we ignore the fact that fat loss weight loss in this method will result in the body desperately, desperately trying to get back to its body weight up to its original 200 pounds.
0 (5m 40s): So the question is, how do we get out of that? How do we get our body set weight, which in this example was 200 pounds. Let's say we want to get to 180, our bodies, that weight. It's almost like setting the temperature in your house if you're, if it's at 70 and it's a really cold day. Yeah, it might go down a little bit, but eventually it's going to come back up to 70. So one thing you should know is cutting calories will put you into this sort of starvation mode and result in wrecking your metabolism. So what can we do to lose weight while maintaining our metabolism, not wrecking it and possibly even increasing it. Well, you hear it all the time on my show. And I talked about it a ton with grant Tinsley, with Dr.
0 (6m 24s): Jason Fung fasting. And there's a difference and I won't get into every little thing, but the, but the main hormonal effects of fasting out do calorie restriction. Cause your body senses that you're getting no food and the following will occur. Growth hormone could surge, which will help maintain your lean muscle mass nor adrenaline surges. So these counterregulatory hormones are working in your favor, not working against you when you calorie restrict. So noradrenaline will surge, which will keep your metabolism up and insulin, most importantly will drop. And so these so-called like I mentioned, counterregulatory hormones, these are natural reactions to fasting.
0 (7m 7s): So we must access our fat stores. And the only way to get there is by lowering insulin levels and fasting is the most efficient way to lower insulin levels, which allows for lipolysis or what's called fat burning. There's been some studies done on alternate day fasting that Maizel Bazell excuse me, Bazell metabolism. Doesn't shut down your fasting. Doesn't shut down during fasting. It's maintained. Okay. So in order to fix, if we have a broken metabolism, we need to allow access to our fat stores and the easiest, not the easiest might not be always the easiest, but the best way to do that is through fasting. It lowers insulin maintains metabolism and calorie restriction does the opposite.
0 (7m 52s): So that's the point I wanted to make today is moving more, eating less doesn't work in the longterm might move and work in the short term, like the study on the biggest loser that I mentioned contestants of season eight, and I'm working to get Kevin Hall on the podcast to talk more about this and some of the other research that he's done through the years. So look out for that, but either way, the bottom line is let's start doing some type of fasting, even if it's skipping snacking throughout the day and having three whole meals, you are fasting between meals and just have some water sparkling water in between, and you will put yourself on the right track. And eventually we'll get into some maybe long or, you know, maybe some more time restricted eating windows.
0 (8m 36s): So hope this helps. If you want to check more about learning about fasting, I do have a challenge. It's a 21 day fasting challenge.com. Email email@example.com. If you've got any questions regarding that or anything else. And yeah, I appreciate you listening. And I look forward to talking with you on Friday. Thanks so much. Thanks for listening to the get lean, eat clean podcast. I understand there are millions of other podcasts out there and you've chosen to listen to mine. And I appreciate that. Check out the show firstname.lastname@example.org for everything that was mentioned in this episode, feel free to subscribe to the podcast and share it with a friend or family member. That's looking to get their body back to what it once was.
0 (9m 19s): Thanks again, and have a great day.