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episode #287

Study: Preserve Lean Body Mass for Sustainable Weight Loss!

September 18, 2023 in Podcast


This week I discuss a  paper titled - Beyond Appetite Regulation, Targeting Energy Expenditure, Fat Oxidation and Lean Mass Preservation for Sustainable Weight Loss.

This paper is relevant because a lot of people try extreme dieting to lose weight for a wedding or an upcoming event and they regain all of the weight that they lost, and then their metabolic rate is suppressed for years upon end. Yo-yo dieting can lead you to be skinnier and skinnier, have less and less lean mass, more and more fat. Your body composition shifts. It turns out that about 30% of the weight that's lost when you diet and do excessive amounts of cardio comes from muscle tissue, but not just muscle. Your heart, liver, kidneys and pancreas actually decrease in size, which impacts your resting metabolic rate. This paper highlights the fact that we want to preserve lean muscle mass by focusing on resistance training and prioritizing protein.


Christoffersen, B. Ø. et al. Beyond appetite regulation: Targeting energy expenditure, fat oxidation, and lean mass preservation for sustainable weight loss. Obesity 30, 841–857 (2022). 

Brian (1s):

Hello and welcome to the GETLEAN and Eat Clean podcast. My name is Brian Gryn. 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, All, right. Welcome to the GETLEAN E Clean podcast. My name is Brian Gryn. I hope you had a great weekend and happy Tuesday if you're listening to this on Tuesday.

Brian (41s):

Hopefully you listen to episode 2 86, my interview with Ashley Armstrong, her and her sister, which they call themselves the strong sisters. They run a regenerative farm and are passionate about nutrition, weight training, cooking for yourself, bringing quality food to the masses. And it was an interesting interview. We touched on how she overcame her autoimmune issues such as rena's and the importance of digestion and eating quality saturated fats, along with the purpose of measuring body temp and pulse and much, much more. So if you haven't already, check it out. Episode 2 86, And.

Brian (1m 21s):

now on today's micro podcast, we are gonna touch on a paper. I'll leave a link in the show notes if you wanna read the entire thing. I'm just gonna give you the sort of the abstract of it, what you can take from it. And let me just share my screen really quick so you can take a gander if you wanna see. And the title of the paper is called Beyond Appetite Regulation Targeting Energy and Expenditure fat oxidation and lean mass preservation for sustainable weight loss. So a really interesting paper, it gets a little bit into sort of these weight loss drugs that have been coming out. We're not gonna touch so much on that. I'm gonna get into more of just the lifestyle interventions that you can make And what to take from this paper.

Brian (2m 5s):

So it also gets a little bit into a brown Fat and how that can help promote weight loss as well. But I will hit on that on another episode. Just wanted to touch on some of the high level things that you can do on a day-to-day basis. So that's that. I'm gonna stop sharing my screen so you could come back. and we are gonna get into this because when it comes to losing body Fat or keeping it off, it's important to recognize that there's been a lot of strategies that can help Preserve, Lean, muscle Mass, as well as activate what's called brown adipose tissue. I'll get into that a little bit more maybe on another micro podcast.

Brian (2m 46s):

But we're gonna draw upon, like I mentioned, that review article that I just showed you up on the screen, if you're watching on YouTube, and again, the, the title of the paper is called Beyond Appetite Regulation Targeting Energy Expenditure fat oxidation and Lean Mass Preservation for Sustained Weight Loss. And I think that's the key is like, you know, you can, people can lose weight really quick if they, you know, do something that's sort of extreme, but it's all about Sustainable weight loss and sort of avoiding the sort of yo-yo dieting that goes on and on because some people lose weight because of a wedding or an upcoming event and then they end up regaining it, you know, the second that event ends and wrecking their metabolic rate.

Brian (3m 28s):

We saw this with like the biggest loser study where, you know, this has been talked about probably too much, but not, not too much, but the fact that, you know, these, these people went on extreme diets, extreme workout regimens, lost a bunch of weight and then five years later came back and put weight back on mainly as Fat and wrecked their metabolic rate. So you got, you sort, you sort of wanna be diligent about going about this and not just sort of just go extreme. And I think it's important first and foremost that you wanna know where you're at in this process. If you wanna Preserve Lean Mass and lose Fat Mass, which would be the goal, well, where are we at?

Brian (4m 11s):

Right? Maybe check out like a DEXA scan or like there's people that do whole body MRIs or other strategies. you know, you can even do caliper testing, whatever it is to sort of get an idea where your Fat Mass and Lean Mass is. I love DEXA scans. They're easy. It takes not even 10 minutes. So hopefully you have one in your area for all my clients, this is something that we do right out, right starting out. And so this way we can sort of monitor and measure where we're at through the process. But you, you gotta know where your body Fat percentage is it, I'm not saying that's the end all But. it also does a great job of showing you the Dexus scan, it Lean, Mass and also different areas of your body that might need more Targeting than others.

Brian (4m 56s):

Typically for males, this is the midsection, right? This is where visceral Fat comes into play. And so that's where a lot of times we're Targeting. So it's important to recognize that prioritizing the maintenance of and Preservation of Lean skeletal muscle is so important. And so one of the things that I sort of learned from this paper that I, I actually didn't really know much about or didn't know, that essentially 30%, a lot of times 30% of the weight that's lost when you're on a diet and you do excessive amounts of, let's just say cardio and calorie restriction is from muscle tissue, right? You're actually losing 30% muscle, not just, not just muscle, but also from Your heart, your liver, your kidney, and your pancreas.

Brian (5m 42s):

They actually decrease in size as well, which is gonna impact, impact your resting metabolic rate, which is probably why we saw those results with the biggest losers, you know, excessive cardio, calorie restriction, and they end up sort of losing weight and losing weight quick, but they end up putting it back on because essentially they're not only losing muscle tissue, but they're decreasing the size of their heart, liver and other metabolically active tissues like the pancreas in the kidney. And this is gonna lead to long a long duration and suppression of resting metabolic rate. So when people start yo-yo dieting and doing extreme calorie deprivation and over exercising, this is when this could be an issue.

Brian (6m 27s):

I actually talked a little bit about this with Ashley and how, you know, you, you're hearing a lot of, you know, individuals that have come by my Podcasts from sort of this pro metabolic approach and it's more or less just figuring out ways to speed up metabolic rate as opposed to slowing it down. And when you do extreme de calorie deprivation in the long, in the long term, you, you are gonna, eventually your hormones will take a hit and you'll start slowing your metabolic rate. So what you wanna do is, instead of that you wanna focus on resistance training, right? And this paper goes a little bit into that as far as focusing on weight training because when you're doing resistance training, you're preserving Lean, muscle Mass, even if you're at a bit of a calorie deficit, right?

Brian (7m 18s):

'cause you see people at the gym and And, you know, obviously God, I used to belong to a place called Mid not Midtown East Bank, which is in the city. And if you saw the cardio room, you'd be like, you know, there's a reason why there's 8 million different ellipticals is because people love doing it. But really is that, is that, is that really what we wanna be doing? Right? Well from this paper, it's just talking about the fact that focusing on resistance training, preserving Lean muscle Mass, because if you're just running all the time, you're on the exercise bike, you know, burning all these calories and not doing resistance training, this is, yes, you might lose some weight, but you're also gonna lose muscle Mass as well.

Brian (8m 6s):

So you gotta make sure that you're getting your weight training in as well. And, and if you have limited time, you know, if you're someone that has a couple hours or hour and a half and you wanna do some cardio, that's fine, but also leave time to do weights. But if you, if, if you have limited time, you wanna Preserve focus on preserving Lean muscle Mass, not just losing overall weight and Fat. So fo if you're just focusing on cutting calories and burning calories at the gym, we wanna really focus on resistance training, priming those muscles, improving your anabolic response in the body, and also optimizing protein so you don't have to go crazy with protein.

Brian (8m 48s):

If you wanna focus on about 0.8 grams per pound of body weight or desired body weight, that would be a good place to start. I've talked to Dr. Don Lehman about this and so I'm gonna show you a quick diagram if you're watching on YouTube that I thought would be sort of cool thing to show, which just sort of encapsulates, encapsulates what I've been talking about. Here it is. And in this diagram it's showing on the top people that just calorie restrict And. what happens is you actually increasing your desire to eat. So if you're always restricting, that's not good and you're decreasing your energy Expenditure.

Brian (9m 32s):

And it sort of shows these diagrams of maybe an overweight individual, not necessarily even losing much weight, but also her hurting their hunger hormones and hurting their thyroid hormone and things like that. So this is not a place we wanna be. They talk a little bit about Appetite suppressing drug, we won't talk about that, but we wanna Preserve Lean, muscle Mass. And what'll happen with that is our energy Expenditure goes up, our desire to eat actually will come down a bit. And so diagram C as you can tell, shows an individual who's h you know, h a healthy way of losing weight as opposed to wrecking metabolism and overdoing things, which sometimes people can do.

Brian (10m 17s):

So I thought that was a cool little diagram. And so that's, that's pretty much what I wanted to touch on today is focus on Fat loss, Lean, Mass, Preservation, and you, you eventually, over time the goal is long-term weight loss ma maintenance rather than just like trying to lose a bunch of weight in a short period of time, which a lot of people do because they have might of an event or something coming up. So that's what I wanna touch on today. Maybe on the next micro podcast I'll get into Brown Fat app, brown Fat activation with some cold exposure, I do some cold exposure. So I will go, I will touch on that next, next week.

Brian (10m 59s):

And if you have any questions, feel free to email me Brian at Brian Gryn dot com. If you haven't already, my Stepladder system book is out, so check that out. You can go on my website and Brian Gryn dot com, it's there. Or Stepladder system.com. So that's all I wanna touch on today. Let's Preserve that Lean Mass and, and it'll be a lot better in the long haul. So thanks so much for listening, have a great day, and I will talk to you on Friday with another great interview. Thanks for listening to the GETLEAN E Clean podcast. I understand there are millions of other Podcasts out there and you've chosen to listen to mine and I appreciate that.

Brian (11m 40s):

Check out the show notes at Brian Gryn dot com 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. Thanks again and have a great day.

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