1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted a production of My Heart Radio. 2 00:00:11,920 --> 00:00:17,799 Speaker 1: I am Tom Holland and this is Fitness Disrupted The 3 00:00:17,840 --> 00:00:25,520 Speaker 1: Biggest Loser. I remember being shocked, shocked at the name 4 00:00:25,600 --> 00:00:29,560 Speaker 1: of that show when I first learned what it was about. 5 00:00:30,960 --> 00:00:35,920 Speaker 1: Just the negative connotation that it initially had resonated with me. 6 00:00:37,600 --> 00:00:44,360 Speaker 1: Play on words, I get it of sorts, and it's 7 00:00:44,400 --> 00:00:50,440 Speaker 1: not a fan. It's not a fan and had a 8 00:00:50,479 --> 00:00:52,800 Speaker 1: couple of connections to the show, and way back then 9 00:00:52,840 --> 00:00:54,040 Speaker 1: when it first came out, I think it was two 10 00:00:54,080 --> 00:00:57,200 Speaker 1: thousand four. You know, many people said Tommy should get 11 00:00:57,240 --> 00:01:02,080 Speaker 1: on that show, and it's like, not a chance. And 12 00:01:02,240 --> 00:01:04,760 Speaker 1: you know, like so many things in my life where 13 00:01:05,480 --> 00:01:09,279 Speaker 1: even if I had been able to get on the show, 14 00:01:09,520 --> 00:01:11,440 Speaker 1: I wouldn't have done it. You go, of course you would. 15 00:01:12,040 --> 00:01:19,360 Speaker 1: M hm. It wasn't the right way. What was it 16 00:01:19,480 --> 00:01:24,680 Speaker 1: teaching people and being the world's toughest trainer? How hard 17 00:01:24,760 --> 00:01:30,360 Speaker 1: is that? Screaming of people making them do things? I 18 00:01:30,360 --> 00:01:32,800 Speaker 1: would argue so many of the things pictured on the show, 19 00:01:34,240 --> 00:01:38,760 Speaker 1: we're really really bad when it comes to exercise science 20 00:01:38,840 --> 00:01:40,959 Speaker 1: and what we should do with certain people at certain 21 00:01:41,319 --> 00:01:47,960 Speaker 1: fitness levels and weights. It was not a fan because 22 00:01:48,000 --> 00:01:50,080 Speaker 1: I would have had to do things that were totally 23 00:01:50,360 --> 00:01:58,760 Speaker 1: contradictory to my beliefs and my education. But it was 24 00:01:58,840 --> 00:02:05,680 Speaker 1: hugely popular. I will give you this. I did like 25 00:02:06,000 --> 00:02:09,920 Speaker 1: one thing about the show. One thing now came with 26 00:02:10,000 --> 00:02:14,680 Speaker 1: a lot of caveats. The one thing I liked about 27 00:02:14,680 --> 00:02:17,320 Speaker 1: the show was it show that you could lose weight, 28 00:02:18,680 --> 00:02:21,200 Speaker 1: showed that it could be done. The ways in which 29 00:02:21,240 --> 00:02:28,160 Speaker 1: they did it completely problematic, unrealistic, and unsustainable. So right 30 00:02:28,200 --> 00:02:35,200 Speaker 1: there you go, Well, then what's the point? Unrealistic, oftentimes dangerous, 31 00:02:35,240 --> 00:02:40,160 Speaker 1: and unsustainable. So what's the takeaway? Are you gonna go 32 00:02:40,200 --> 00:02:45,600 Speaker 1: exercise for ten hours straight for weeks on end? You know? Confined? 33 00:02:47,320 --> 00:02:51,960 Speaker 1: Are you gonna be restricted to what you eat? And 34 00:02:51,960 --> 00:02:57,760 Speaker 1: that was so rarely shown? Right, there's so many issues 35 00:02:57,840 --> 00:03:01,760 Speaker 1: with that show, but it did. Then there you know, 36 00:03:02,160 --> 00:03:07,919 Speaker 1: that was bad enough. That was bad enough. But then 37 00:03:07,960 --> 00:03:11,560 Speaker 1: you had the study and some of you, well know 38 00:03:11,560 --> 00:03:13,080 Speaker 1: what I'm talking about. And even if you don't know 39 00:03:13,120 --> 00:03:16,640 Speaker 1: the specific study, you read the headlines. They were everywhere, 40 00:03:19,120 --> 00:03:25,520 Speaker 1: and what it was basically saying was that when they 41 00:03:25,600 --> 00:03:30,799 Speaker 1: followed the biggest loser people years later checked in with them, 42 00:03:30,919 --> 00:03:35,840 Speaker 1: many had regained the weight, some had regained more. Was 43 00:03:35,880 --> 00:03:38,920 Speaker 1: that shocking? Was that shocking when you got taken out 44 00:03:38,920 --> 00:03:42,920 Speaker 1: of this completely artificial and unsustainable environment that you're going 45 00:03:43,000 --> 00:03:46,840 Speaker 1: to regain the weight? No, that that that wasn't surprising, 46 00:03:47,360 --> 00:03:54,040 Speaker 1: not to people like me. Really, you know, it made 47 00:03:54,040 --> 00:03:56,400 Speaker 1: for great visuals. And that was one of my huge 48 00:03:56,400 --> 00:04:01,000 Speaker 1: problems with the show was that the exercise is and 49 00:04:01,000 --> 00:04:09,560 Speaker 1: and lifestyle that that demographic should be engaging in the 50 00:04:09,600 --> 00:04:11,640 Speaker 1: type of exercise and stuff doesn't make for good TV. 51 00:04:12,440 --> 00:04:17,480 Speaker 1: Walking like, yeah, no, but making someone who is carrying 52 00:04:17,480 --> 00:04:20,200 Speaker 1: around a lot of excess weight run really fast intervals 53 00:04:20,720 --> 00:04:23,760 Speaker 1: and then stepped to the side on a treadmill, which 54 00:04:23,839 --> 00:04:26,360 Speaker 1: I don't recommend anyone do when you're doing intervals. You know, 55 00:04:26,520 --> 00:04:28,640 Speaker 1: when you're doing interval work, you want to keep moving 56 00:04:29,240 --> 00:04:32,599 Speaker 1: even during your rest for blood circulation issues and so 57 00:04:32,640 --> 00:04:41,719 Speaker 1: you don't faint. That's a problem. That's a problem. And so, yeah, 58 00:04:42,000 --> 00:04:46,920 Speaker 1: many issues with the show. And then when the study 59 00:04:46,960 --> 00:04:50,880 Speaker 1: came out and basically said give up, that was the 60 00:04:51,000 --> 00:04:54,120 Speaker 1: that was the light takeaway because these people gained the 61 00:04:54,160 --> 00:04:58,800 Speaker 1: weight back, and then they went to step further. They 62 00:04:58,839 --> 00:05:04,120 Speaker 1: looked at their metabolis and they started using fancy terms 63 00:05:04,200 --> 00:05:10,919 Speaker 1: like metabolic adaptation constrained model of human energy expenditure will exist. 64 00:05:13,000 --> 00:05:16,960 Speaker 1: But what does that mean? What they were telling you was, 65 00:05:18,480 --> 00:05:22,320 Speaker 1: I'm gonna tell you after the break, quick break, We'll 66 00:05:22,320 --> 00:05:35,760 Speaker 1: be right back, and we are back talking about the 67 00:05:35,760 --> 00:05:38,520 Speaker 1: Biggest Loser on several levels, but specifically a couple of 68 00:05:38,520 --> 00:05:43,000 Speaker 1: studies that came out when I'm sure you are somewhat 69 00:05:43,040 --> 00:05:45,240 Speaker 1: familiar with even though again, as I said earlier, you 70 00:05:45,320 --> 00:05:48,360 Speaker 1: may not know it. You heard the gist of it, 71 00:05:50,080 --> 00:05:55,839 Speaker 1: and back the crazy exposure, crazy exposure, but there have 72 00:05:55,920 --> 00:06:01,599 Speaker 1: been two follow ups, several but two that all right, 73 00:06:02,279 --> 00:06:05,359 Speaker 1: note worthy, you're not gonna hear that much about it, 74 00:06:05,760 --> 00:06:11,039 Speaker 1: some of it some, but not half as much because 75 00:06:11,040 --> 00:06:16,160 Speaker 1: it's not as sexy as the original. That again, the 76 00:06:16,200 --> 00:06:20,200 Speaker 1: gist of which was well, when we looked at the 77 00:06:20,200 --> 00:06:27,599 Speaker 1: Biggest Loser contestants years later, their metabolisms had slowed. Their 78 00:06:27,640 --> 00:06:32,520 Speaker 1: metabolisms that slowed down. So what is that the takeaway? 79 00:06:32,760 --> 00:06:35,799 Speaker 1: It's not worth losing weight because you're gonna lose weight. 80 00:06:37,360 --> 00:06:40,400 Speaker 1: Metabolism is gonna slow down, and you can't do it. 81 00:06:42,920 --> 00:06:49,920 Speaker 1: Your body is protecting itself, and so weight lost his 82 00:06:50,000 --> 00:06:55,160 Speaker 1: futile not true, Like, let's just go to the obvious 83 00:06:55,200 --> 00:06:58,440 Speaker 1: starting point. Then how would anyone lose weight? And how 84 00:06:58,480 --> 00:07:02,680 Speaker 1: would people keep it off over time? And I'm gonna 85 00:07:02,720 --> 00:07:08,880 Speaker 1: get to the takeaway or the finding that we often 86 00:07:08,920 --> 00:07:12,840 Speaker 1: come back to with these studies, but it's buried if 87 00:07:12,840 --> 00:07:16,040 Speaker 1: it's spoken about at all. And so again, one of 88 00:07:16,080 --> 00:07:18,920 Speaker 1: the headlines was after the Biggest Loser their bodies thought 89 00:07:19,000 --> 00:07:23,440 Speaker 1: to regain weight, thought to regain it. Wow, that sounds horrible, 90 00:07:25,000 --> 00:07:28,400 Speaker 1: not thought to keep it off, thought to regain it. 91 00:07:30,280 --> 00:07:36,440 Speaker 1: How most people won't read pass that, okay? And then 92 00:07:36,480 --> 00:07:38,520 Speaker 1: I just pulled from a I was gonna give you 93 00:07:38,560 --> 00:07:40,680 Speaker 1: like twenty different headlines, but that's the chest that was 94 00:07:40,720 --> 00:07:45,440 Speaker 1: one of the better ones. And then here's just a 95 00:07:45,440 --> 00:07:48,600 Speaker 1: couple of lines from one of those articles. The Biggest 96 00:07:48,640 --> 00:07:52,200 Speaker 1: Loser study provide some insights as to why maintaining weight 97 00:07:52,240 --> 00:07:56,480 Speaker 1: loss can be so difficult. That's fine. Often we blame 98 00:07:56,520 --> 00:07:59,840 Speaker 1: our willpower, lack of exercise and motivation for our inn 99 00:08:00,000 --> 00:08:03,760 Speaker 1: ability to make consistent progress towards our weight loss goals. 100 00:08:04,160 --> 00:08:06,320 Speaker 1: In the case of weight loss, your body could be 101 00:08:06,360 --> 00:08:12,720 Speaker 1: working against your best interest. I will shortly talk about 102 00:08:12,760 --> 00:08:16,320 Speaker 1: how some of these researchers talk about biology and evolution. 103 00:08:18,600 --> 00:08:21,320 Speaker 1: But let me start with get it out of the 104 00:08:21,320 --> 00:08:25,120 Speaker 1: way again, how did these people lose weight ridiculously fast 105 00:08:26,680 --> 00:08:28,440 Speaker 1: and in a way that no one in the real 106 00:08:28,480 --> 00:08:32,480 Speaker 1: world will do so? Right then and there, it's problematic, right. 107 00:08:32,559 --> 00:08:35,199 Speaker 1: We could talk about how, yes, we look at extremes 108 00:08:35,600 --> 00:08:38,720 Speaker 1: and and can you know, find many takeaways and lessons 109 00:08:38,800 --> 00:08:43,240 Speaker 1: and and look at that type of research, But no 110 00:08:43,240 --> 00:08:47,520 Speaker 1: one's gonna do it the way they did it, Thank goodness, 111 00:08:48,320 --> 00:08:53,959 Speaker 1: Thank goodness. Right, this is not normal weight loss. It's TV. 112 00:08:55,360 --> 00:08:56,920 Speaker 1: But it doesn't mean we can't look at these people, 113 00:08:56,920 --> 00:09:00,640 Speaker 1: want to learn something from them. Okay, me read you 114 00:09:01,880 --> 00:09:06,440 Speaker 1: two quotes from an obesity researcher at Columbia University. It's 115 00:09:06,440 --> 00:09:09,480 Speaker 1: extremely difficult to keep weight off because your body doesn't 116 00:09:09,480 --> 00:09:12,400 Speaker 1: want to do it, and on top of that, your 117 00:09:12,480 --> 00:09:18,719 Speaker 1: desire to eat increases. The second line is the important one. 118 00:09:20,120 --> 00:09:23,240 Speaker 1: The second line is the is the true important one 119 00:09:23,240 --> 00:09:29,000 Speaker 1: of them getting way ahead of myself. Okay, but again, 120 00:09:29,080 --> 00:09:33,080 Speaker 1: let's pull that apart right away. Your desire to eat increases. 121 00:09:35,400 --> 00:09:39,240 Speaker 1: So we'll do the math shortly about the slow metabolism. 122 00:09:39,280 --> 00:09:42,680 Speaker 1: But when we're talking about eating more, remember the math 123 00:09:42,720 --> 00:09:44,719 Speaker 1: that I keep bringing up over and over again, carries in, 124 00:09:44,800 --> 00:09:46,760 Speaker 1: carries out, and people keep saying, Oh, it's not about 125 00:09:46,760 --> 00:09:50,559 Speaker 1: that eating more. You're desired to eat more, your hunger. Oh, 126 00:09:50,559 --> 00:09:53,760 Speaker 1: we're gonna end up there, aren't we. Okay, The same 127 00:09:53,840 --> 00:09:58,120 Speaker 1: researcher continues, the difficulty in keeping weight off reflects biology, 128 00:09:58,400 --> 00:10:03,880 Speaker 1: not a pathological lack of willpower. Now, Hm, I've never 129 00:10:03,880 --> 00:10:06,160 Speaker 1: said it's pathological. I don't know why we go there, 130 00:10:06,559 --> 00:10:10,400 Speaker 1: affecting two thirds of the USA, He said, Um, again, 131 00:10:10,520 --> 00:10:14,160 Speaker 1: let's go back to evolution and biology. Uh, did we 132 00:10:14,240 --> 00:10:21,400 Speaker 1: evolve to carry around fifty extra pounds? Did we evolve 133 00:10:21,480 --> 00:10:25,319 Speaker 1: to sit all day long? Did we evolve to eat 134 00:10:25,520 --> 00:10:30,360 Speaker 1: the foods and the process foods that we eat? I 135 00:10:30,360 --> 00:10:35,600 Speaker 1: would argue that our bodies evolved to move, to move 136 00:10:35,679 --> 00:10:40,480 Speaker 1: frequently at a healthy way. Our bodies don't work well 137 00:10:41,520 --> 00:10:46,960 Speaker 1: when there's excess weight. That is science. That is something 138 00:10:47,000 --> 00:10:52,280 Speaker 1: I will be hammering home over and over. Our bodies 139 00:10:52,400 --> 00:11:00,800 Speaker 1: did not evolve to carry around significant excess weight. Yes, 140 00:11:01,160 --> 00:11:03,600 Speaker 1: we can talk about like when food was scarce and 141 00:11:03,679 --> 00:11:07,600 Speaker 1: things like that, but the numbers don't lie, and we're 142 00:11:07,600 --> 00:11:09,160 Speaker 1: gonna do the numbers in a second. When it comes 143 00:11:09,160 --> 00:11:13,559 Speaker 1: to that metabolism, all right. So one of the studies 144 00:11:15,040 --> 00:11:21,319 Speaker 1: two thousand sixteen obesity August persistent metabolic adaptation six years 145 00:11:21,360 --> 00:11:27,200 Speaker 1: after the Biggest Loser competition. Okay, and again, what this 146 00:11:27,280 --> 00:11:32,520 Speaker 1: whole Biggest Loser initial research was throwing out there was 147 00:11:33,440 --> 00:11:36,840 Speaker 1: that when you lose weight, especially quickly, that's a huge 148 00:11:36,840 --> 00:11:42,079 Speaker 1: part of it. Though you're gonna regain weight, your metabolism 149 00:11:42,120 --> 00:11:45,520 Speaker 1: is going to slow down. And this is the line 150 00:11:45,720 --> 00:11:49,320 Speaker 1: that was thrown out over and over, so futility of 151 00:11:49,360 --> 00:11:51,840 Speaker 1: attempting long term weight loss. And when I talk about 152 00:11:51,880 --> 00:11:56,840 Speaker 1: on this show, at the end of every show, what 153 00:11:56,960 --> 00:11:59,240 Speaker 1: we control, how much we move with what we put 154 00:11:59,240 --> 00:12:01,480 Speaker 1: into our mouths and our atitudes. That ties into everything 155 00:12:01,480 --> 00:12:06,560 Speaker 1: here and everything I do is to bring you the 156 00:12:06,600 --> 00:12:14,839 Speaker 1: information that contradicts with science, this message the futility of 157 00:12:14,880 --> 00:12:19,760 Speaker 1: attempting long term weight loss. And if I have to 158 00:12:19,840 --> 00:12:25,640 Speaker 1: throw a really bad yet, I would argue powerful TV 159 00:12:25,760 --> 00:12:33,200 Speaker 1: show to contradict The Biggest Loser. It was Survivor. Not 160 00:12:33,320 --> 00:12:37,840 Speaker 1: a Survivor watcher, but when it first came out, watched 161 00:12:37,840 --> 00:12:43,200 Speaker 1: a couple of episodes, and what happens on Survivor, by 162 00:12:43,240 --> 00:12:49,840 Speaker 1: and large, every single person loses weight over time. They're 163 00:12:49,840 --> 00:12:53,160 Speaker 1: not dropping a hundred pounds over the course of the show. 164 00:12:54,160 --> 00:12:58,880 Speaker 1: They're not dropping thirty pounds a week or thirty pounds. Yeah, 165 00:12:59,040 --> 00:13:02,400 Speaker 1: crazy amounts on the Biggest Loser. No, they're moving more 166 00:13:02,640 --> 00:13:04,520 Speaker 1: and they don't have access to the food that they 167 00:13:04,559 --> 00:13:08,240 Speaker 1: normally have. And every single body type by and large, 168 00:13:10,040 --> 00:13:18,360 Speaker 1: loses weight. Do their metabolism slow down? Probably? Does it 169 00:13:18,440 --> 00:13:21,480 Speaker 1: slow down to the point where they don't lose weight? No? 170 00:13:23,320 --> 00:13:30,880 Speaker 1: Oversimplifying yet not people. Okay, the takeaway from the most 171 00:13:30,960 --> 00:13:36,840 Speaker 1: recent study, Okay, they've been several This was obesity November, 172 00:13:38,000 --> 00:13:40,520 Speaker 1: super recent. But you're probably not hearing too much about it, 173 00:13:40,520 --> 00:13:45,400 Speaker 1: are you. Energy compensation and metabolic adaptation the Biggest Loser 174 00:13:45,520 --> 00:13:53,040 Speaker 1: study reinterpreted mm hmm. Science is always changing. Remember we 175 00:13:53,080 --> 00:14:00,760 Speaker 1: talked about that, and so same researcher of the two 176 00:14:01,200 --> 00:14:09,920 Speaker 1: six follow up followed up again and here is one 177 00:14:09,960 --> 00:14:15,520 Speaker 1: of his quotes. Put this study in perspective. He says, 178 00:14:15,559 --> 00:14:18,240 Speaker 1: after you lose weight, your body's metabolic great will slow down. 179 00:14:20,640 --> 00:14:23,480 Speaker 1: One more sentence though, in other words, the number of 180 00:14:23,560 --> 00:14:27,000 Speaker 1: calories that your body requires in order to maintain life 181 00:14:27,040 --> 00:14:32,080 Speaker 1: is going to decrease. That line is not talked about 182 00:14:33,600 --> 00:14:37,400 Speaker 1: almost ever. When we talk about your metabolism when people 183 00:14:37,400 --> 00:14:40,440 Speaker 1: say they have slow metabolisms, and wait till we get 184 00:14:40,480 --> 00:14:46,120 Speaker 1: to that. It's going to be the final kind of 185 00:14:46,160 --> 00:14:51,400 Speaker 1: mind blowing contradictory finding from this most recent study. But 186 00:14:51,680 --> 00:14:53,520 Speaker 1: let me read it again. The number of calories of 187 00:14:53,520 --> 00:14:57,480 Speaker 1: your body requires in order to maintain life, that's what 188 00:14:57,520 --> 00:15:02,920 Speaker 1: you need. When we gain weight, we are taking in 189 00:15:03,000 --> 00:15:07,040 Speaker 1: more than we need to maintain life. Now, you can 190 00:15:07,120 --> 00:15:09,600 Speaker 1: enjoy life, and should enjoy life, and should enjoy foods. 191 00:15:10,200 --> 00:15:12,840 Speaker 1: But let's not misinterpret what our bodies are doing and 192 00:15:12,880 --> 00:15:16,880 Speaker 1: what you can do to lose weight. We need to 193 00:15:16,920 --> 00:15:21,360 Speaker 1: take in what we need. Food is plentiful, way more 194 00:15:21,400 --> 00:15:23,560 Speaker 1: than it used to be. So yes, we will end 195 00:15:23,640 --> 00:15:27,640 Speaker 1: up there well, end up with hunger, end up with choices. 196 00:15:28,960 --> 00:15:31,640 Speaker 1: And it's hard to put out there because it is 197 00:15:31,680 --> 00:15:36,880 Speaker 1: about choices. I don't call it willpower. It's called science. 198 00:15:40,760 --> 00:15:44,560 Speaker 1: It's knowing what your body needs. And when we have 199 00:15:44,680 --> 00:15:52,320 Speaker 1: that added hunger, how about we satiate ourselves with healthy foods. 200 00:15:52,800 --> 00:15:55,000 Speaker 1: I'm not saying you shouldn't need I'm not saying you 201 00:15:55,000 --> 00:15:59,040 Speaker 1: should need a lot. Let's eat a lot of good foods, 202 00:15:59,480 --> 00:16:03,720 Speaker 1: all right, all right, A couple more quotes of this 203 00:16:03,760 --> 00:16:07,720 Speaker 1: study because it is, in my opinion, super important, and 204 00:16:07,760 --> 00:16:10,840 Speaker 1: you won't hear as much about it now. A new 205 00:16:10,880 --> 00:16:14,960 Speaker 1: scientific analysis of the show and it's aftermath, published last month, 206 00:16:15,400 --> 00:16:19,520 Speaker 1: as I said, suggests many beliefs about the Biggest Loser 207 00:16:19,760 --> 00:16:25,240 Speaker 1: may be misconceptions. The analysis tries to untangle what really 208 00:16:25,280 --> 00:16:29,000 Speaker 1: happened to the contestants metabolisms and why some of them 209 00:16:29,200 --> 00:16:34,440 Speaker 1: kept weight off better than others. Final break and then 210 00:16:34,440 --> 00:16:36,120 Speaker 1: I'm gonna get to these points. Trying to get to 211 00:16:36,200 --> 00:16:42,600 Speaker 1: these things quicker for you. It's important, though. I gotta 212 00:16:42,680 --> 00:16:46,680 Speaker 1: set this up, gotta give you the background, and then 213 00:16:47,480 --> 00:16:54,800 Speaker 1: the new reimagined was the word reinterpreted study. We'll be 214 00:16:54,880 --> 00:17:09,159 Speaker 1: right back, okay, So get right to it. The biggest 215 00:17:09,200 --> 00:17:10,920 Speaker 1: losing people lost a lot of weight in short amount 216 00:17:10,960 --> 00:17:15,080 Speaker 1: of time. Yes, when people drop lots of weight in 217 00:17:15,080 --> 00:17:19,000 Speaker 1: short periods of time, what happens. Yes, your metabolism is 218 00:17:19,040 --> 00:17:24,960 Speaker 1: affected negatively. And I have seen this in my experiments 219 00:17:25,000 --> 00:17:29,120 Speaker 1: of many over the years with clients. I had one 220 00:17:29,160 --> 00:17:32,800 Speaker 1: client and she was so motivated she did every diet 221 00:17:32,840 --> 00:17:36,080 Speaker 1: known to man and was successful with all of them. 222 00:17:36,080 --> 00:17:38,639 Speaker 1: In the time that she did them. I would argue 223 00:17:39,760 --> 00:17:46,600 Speaker 1: that was negative, negatively affected her metabolism, but it still 224 00:17:46,960 --> 00:17:50,120 Speaker 1: didn't mean that she couldn't lose weight. But we want 225 00:17:50,160 --> 00:17:54,720 Speaker 1: to do it the right way. Okay, we'll get there. 226 00:17:55,640 --> 00:17:59,399 Speaker 1: Uh So back to the study, the effect was believed 227 00:17:59,440 --> 00:18:02,520 Speaker 1: to be called caused the slowing of the metabolism, right, 228 00:18:02,800 --> 00:18:05,640 Speaker 1: one of the mechanisms, and if you've listened to my shows, 229 00:18:05,640 --> 00:18:08,560 Speaker 1: ties into everything. So they believed what I've said this 230 00:18:08,600 --> 00:18:11,840 Speaker 1: many times. When you lose weight on a restrictive diet, 231 00:18:11,880 --> 00:18:14,360 Speaker 1: you lose body fat, you lose water, and you lose 232 00:18:14,440 --> 00:18:18,520 Speaker 1: muscle mass. Muscle mass is more metabolically active than fat 233 00:18:18,640 --> 00:18:21,159 Speaker 1: mass fat tissue, so we want as much muscle to 234 00:18:21,359 --> 00:18:24,240 Speaker 1: boost our metabolisms naturally twenty four hours a day, seven 235 00:18:24,280 --> 00:18:26,679 Speaker 1: days a week. And so the effect was believed to 236 00:18:26,680 --> 00:18:30,800 Speaker 1: be in part caused by loss of muscle tissue during dieting. 237 00:18:31,160 --> 00:18:34,200 Speaker 1: And so this doctor Hall and his colleagues wanted to 238 00:18:34,240 --> 00:18:36,600 Speaker 1: see if that was the case, and so in a 239 00:18:36,600 --> 00:18:39,159 Speaker 1: study from two thousand fourteen, they compared thirteen men and 240 00:18:39,200 --> 00:18:42,280 Speaker 1: women who had lost massive amounts of weight by cutting 241 00:18:42,280 --> 00:18:46,600 Speaker 1: calories thanks to gastric bypass surgery, and then thirteen contestants 242 00:18:46,600 --> 00:18:50,240 Speaker 1: from the biggest loser whose weight loss extreme weight loss 243 00:18:50,520 --> 00:18:54,000 Speaker 1: involved exercise as well as dieting. Very cool. Not huge 244 00:18:54,359 --> 00:18:58,159 Speaker 1: number of subjects, but you know thirteen and thirteen and 245 00:18:58,200 --> 00:19:01,119 Speaker 1: so some gastric bypass or dree and the other one 246 00:19:01,160 --> 00:19:05,800 Speaker 1: is worth the contestants from the biggest loser. And this study, 247 00:19:06,000 --> 00:19:09,119 Speaker 1: metabolic adaptation following massive weight loss is related to the 248 00:19:09,160 --> 00:19:14,640 Speaker 1: degree of energy imbalance and changes in circulating leptin. This 249 00:19:14,680 --> 00:19:21,200 Speaker 1: is obesity December fourteen. What is leptin, It's hunger hormone. Okay, 250 00:19:21,359 --> 00:19:30,200 Speaker 1: leptin and grilling, hunger fullness. These are things that inevitably 251 00:19:30,240 --> 00:19:33,199 Speaker 1: we get back to over and over, and that's a 252 00:19:33,240 --> 00:19:38,960 Speaker 1: good thing. Okay. So in this study, the bypass group 253 00:19:39,000 --> 00:19:42,160 Speaker 1: shed muscle as well as fat, while the biggest loser 254 00:19:42,200 --> 00:19:47,359 Speaker 1: contestants kept most of their muscle and primarily dropped fat. 255 00:19:47,760 --> 00:19:52,480 Speaker 1: That's a great important lesson and I've said this over 256 00:19:52,520 --> 00:19:55,760 Speaker 1: and over again. That's why you want to continue strength 257 00:19:55,800 --> 00:19:58,840 Speaker 1: training throughout your life, Fountain of Youth for so many 258 00:19:58,880 --> 00:20:06,080 Speaker 1: reasons functional strength, injury prevention, quality of life, metabolism. Okay, 259 00:20:06,119 --> 00:20:09,920 Speaker 1: and when you only diet as the bypass group did, 260 00:20:10,800 --> 00:20:13,480 Speaker 1: they lost muscle, they're gonna lower the metabolism but here's 261 00:20:13,480 --> 00:20:15,600 Speaker 1: the crazy thing that the study found, Just to throw 262 00:20:15,640 --> 00:20:22,400 Speaker 1: a little confusion in there, everyone's resting metabolic rate dropped 263 00:20:22,440 --> 00:20:26,560 Speaker 1: and to about the same extent, whether they remained well 264 00:20:26,640 --> 00:20:30,399 Speaker 1: muscled or not. That's confusing, that's contradictory. We're gonna have 265 00:20:30,440 --> 00:20:33,960 Speaker 1: to look into that longer. And even Dr Hall said, yes, 266 00:20:34,040 --> 00:20:41,399 Speaker 1: they were surprised. Most of the contestants regained weight and 267 00:20:41,960 --> 00:20:48,199 Speaker 1: the metabolisms for both groups were slow. Okay, so it 268 00:20:48,359 --> 00:20:59,639 Speaker 1: might not be just the muscle, all right, and the 269 00:20:59,680 --> 00:21:03,240 Speaker 1: content stands. Let's throw it in a number five calories 270 00:21:03,800 --> 00:21:07,760 Speaker 1: per day. Their metabolisms had slowed down the biggest loser contestants. 271 00:21:09,160 --> 00:21:10,920 Speaker 1: And so you may go, that's a lot. That's a 272 00:21:11,000 --> 00:21:15,480 Speaker 1: pound a week if everything remained normal. But I'm gonna 273 00:21:15,520 --> 00:21:21,080 Speaker 1: go back to what are metabolisms are meant to do 274 00:21:21,480 --> 00:21:26,320 Speaker 1: sustain life? Right, So we have a number we're supposed 275 00:21:26,440 --> 00:21:29,439 Speaker 1: to have that's not taking into the grill and then 276 00:21:29,520 --> 00:21:32,400 Speaker 1: left and in the hunger hormones, and that's what's really 277 00:21:32,400 --> 00:21:37,800 Speaker 1: connected here. And five hundred calories. First of all, how 278 00:21:37,880 --> 00:21:42,280 Speaker 1: much did they weigh when they when they started to 279 00:21:42,320 --> 00:21:47,159 Speaker 1: lose the weight? What did they weigh when these numbers 280 00:21:47,160 --> 00:21:49,040 Speaker 1: were done. I'm not throwing those numbers out to you 281 00:21:49,080 --> 00:21:53,000 Speaker 1: specifically because they don't need to be right now. Five 282 00:21:53,240 --> 00:21:59,560 Speaker 1: dred calories, that's like one big cookie. This is where 283 00:21:59,320 --> 00:22:04,119 Speaker 1: the number come in the math. It's really important. And 284 00:22:04,160 --> 00:22:07,560 Speaker 1: that's why when you're somewhat aware of the cowies you 285 00:22:07,600 --> 00:22:13,160 Speaker 1: take in, you know, a Lotte done a certain way 286 00:22:13,320 --> 00:22:22,040 Speaker 1: at a certain establishment, eight nine hundred calories. It's math. 287 00:22:23,119 --> 00:22:25,920 Speaker 1: So while five calories can be a lot for someone 288 00:22:25,960 --> 00:22:31,920 Speaker 1: who weighs less, the more you weigh fives becomes less 289 00:22:31,920 --> 00:22:36,919 Speaker 1: and less impactful, not long term, and again that creep 290 00:22:37,000 --> 00:22:44,200 Speaker 1: over time, of course, but it's also what our bodies need. Okay. 291 00:22:44,280 --> 00:22:48,000 Speaker 1: So yes, if you continue to eat the same way, 292 00:22:49,080 --> 00:22:55,679 Speaker 1: you know, what someone who is significantly overweight consumes is 293 00:22:55,760 --> 00:23:00,400 Speaker 1: way above what they should consume, especially when they've weight. 294 00:23:01,119 --> 00:23:07,160 Speaker 1: It's not talked about enough. So yes, you need to 295 00:23:07,200 --> 00:23:14,920 Speaker 1: eat less and less bad food, more healthy food not 296 00:23:15,000 --> 00:23:20,359 Speaker 1: talked about enough. Hungry, get it? I get it hungry too, 297 00:23:20,520 --> 00:23:24,679 Speaker 1: and you know what, more often than not, it's the 298 00:23:24,760 --> 00:23:31,280 Speaker 1: healthy foods Okay, So let's just bring this all home. 299 00:23:33,160 --> 00:23:39,960 Speaker 1: The takeaway from this new study is that it's about exercise. 300 00:23:40,960 --> 00:23:44,800 Speaker 1: It's about exercise. Okay, that's the difference in such a 301 00:23:44,880 --> 00:23:50,639 Speaker 1: unique way for this study. Okay, so yes, when you 302 00:23:50,720 --> 00:23:56,160 Speaker 1: lose weight really quickly, it sends your metabolic rates plunging. 303 00:23:56,440 --> 00:24:03,120 Speaker 1: Sure more than would be expected are many researchers when 304 00:24:03,200 --> 00:24:07,880 Speaker 1: you drop weight gradually. Hall said that when the researcher 305 00:24:08,040 --> 00:24:11,919 Speaker 1: main researcher in these studies, your metabolic changes tend to 306 00:24:12,000 --> 00:24:17,520 Speaker 1: be less drastic, excessive moderation. Why we want to lose 307 00:24:17,520 --> 00:24:20,159 Speaker 1: weight slowly one to two pounds a week. See how 308 00:24:20,200 --> 00:24:22,360 Speaker 1: these themes keep coming back. I'm not just pulling these 309 00:24:22,359 --> 00:24:27,320 Speaker 1: out of nowhere. This is why I say, and I 310 00:24:27,320 --> 00:24:29,560 Speaker 1: mean it, that I don't want didn't want clients to 311 00:24:29,600 --> 00:24:32,720 Speaker 1: lose eight ten pounds in a week. There's a reason 312 00:24:32,760 --> 00:24:36,120 Speaker 1: for that, but it's not the end of the world. 313 00:24:36,200 --> 00:24:40,280 Speaker 1: Doesn't mean you can't do it means makes things different, 314 00:24:41,200 --> 00:24:45,960 Speaker 1: all right. The wine they use that can be problematic 315 00:24:46,200 --> 00:24:52,199 Speaker 1: is exercise will be and I quote both ally and 316 00:24:52,359 --> 00:24:56,040 Speaker 1: underminer in your efforts to keep those pounds at bay. 317 00:24:57,640 --> 00:25:01,639 Speaker 1: What do I mean by that? So? Hall found in 318 00:25:01,680 --> 00:25:05,720 Speaker 1: this most recent study that frequent exercise kept contestants resting 319 00:25:05,720 --> 00:25:13,280 Speaker 1: metabolic rates low, but it also helped them stave off 320 00:25:13,480 --> 00:25:18,560 Speaker 1: fat regain. The contestants who worked out the most wound 321 00:25:18,640 --> 00:25:23,640 Speaker 1: up adding back the least. Even though they are here 322 00:25:23,640 --> 00:25:25,520 Speaker 1: we go. This is where we're bringing it all home. 323 00:25:26,720 --> 00:25:34,760 Speaker 1: Even though they sported the slowest resting metabolism relatively speaking, 324 00:25:37,359 --> 00:25:40,479 Speaker 1: that doesn't make sense to people. Right Wait a minute, 325 00:25:41,520 --> 00:25:47,760 Speaker 1: Their metabolism slowed down more than people who didn't exercise. 326 00:25:49,880 --> 00:25:54,600 Speaker 1: Let me say that again. Everyone gained back some weight. 327 00:25:55,000 --> 00:26:00,680 Speaker 1: Everyone's metabolism slowed down. Those people who continue to exercise, 328 00:26:01,760 --> 00:26:04,560 Speaker 1: by the way, not three five hours a day like 329 00:26:04,600 --> 00:26:09,960 Speaker 1: they did on the show, had the slowest resting metabolisms, 330 00:26:10,840 --> 00:26:15,720 Speaker 1: but added the least amount of weight back on. Why 331 00:26:15,840 --> 00:26:19,240 Speaker 1: is that? Let me read to you a great quote. 332 00:26:21,200 --> 00:26:26,320 Speaker 1: This study is confirmatory that physical activity is really the 333 00:26:26,440 --> 00:26:32,200 Speaker 1: key to long term weight loss maintenance even six years after. 334 00:26:32,280 --> 00:26:34,920 Speaker 1: So this is different. Um so this with the first one. 335 00:26:35,000 --> 00:26:39,359 Speaker 1: Even people who have lost of their weight can maintain. 336 00:26:40,920 --> 00:26:44,600 Speaker 1: It's good news. People. I've been waiting to do the 337 00:26:44,720 --> 00:26:47,440 Speaker 1: show and wondering how deep I should go into the numbers, 338 00:26:50,359 --> 00:26:52,520 Speaker 1: but we always come back to the same place. It 339 00:26:52,560 --> 00:26:57,080 Speaker 1: can be done. Your metabolism, as slow as it may be, 340 00:26:58,440 --> 00:27:02,000 Speaker 1: means two things. You need to take in the cowaries 341 00:27:02,000 --> 00:27:05,000 Speaker 1: you need to take in and you need to move. 342 00:27:05,920 --> 00:27:08,679 Speaker 1: And I love that he said physical activity in that 343 00:27:08,760 --> 00:27:13,239 Speaker 1: quote and say exercise, We need to move. It's going 344 00:27:13,280 --> 00:27:16,880 Speaker 1: to give you the two thousand and twelve study showing 345 00:27:16,920 --> 00:27:20,800 Speaker 1: that highly active hunter gatherers in Tanzania burnabout you. Don't 346 00:27:20,840 --> 00:27:24,000 Speaker 1: You don't need to know that. There's only so much 347 00:27:24,040 --> 00:27:26,280 Speaker 1: and so much time. You have so much information that 348 00:27:26,359 --> 00:27:30,000 Speaker 1: you can take in. The takeaway is that that original 349 00:27:30,040 --> 00:27:32,879 Speaker 1: study in the Biggest Loser that told you couldn't do 350 00:27:32,920 --> 00:27:35,119 Speaker 1: it and how hard it was going to be because 351 00:27:35,240 --> 00:27:37,200 Speaker 1: your body wants to be the set weight. Everybody was 352 00:27:37,240 --> 00:27:42,359 Speaker 1: always trying to get back to that set point. Leapt 353 00:27:42,440 --> 00:27:48,600 Speaker 1: In Grellan hunger. So call it what you will, getting 354 00:27:48,600 --> 00:27:55,840 Speaker 1: tough love, this is just science. Are you gonna be hungrier? 355 00:27:56,800 --> 00:27:59,920 Speaker 1: I would argue at the start, of course, you're going 356 00:28:00,040 --> 00:28:03,119 Speaker 1: from eating a certain amount and a certain quality food. 357 00:28:03,840 --> 00:28:07,480 Speaker 1: I need to give it time to transition to slowly 358 00:28:07,520 --> 00:28:12,639 Speaker 1: find those healthy foods you enjoy. We're all gonna get hungry. 359 00:28:14,560 --> 00:28:16,119 Speaker 1: We still need to take in a certain amount of 360 00:28:16,160 --> 00:28:22,359 Speaker 1: calories based on what our bodies need, our metabolisms. We 361 00:28:22,400 --> 00:28:23,879 Speaker 1: want that food to be as healthy as possible, as 362 00:28:23,920 --> 00:28:29,960 Speaker 1: often as possible, but to study contradicts in a certain 363 00:28:30,000 --> 00:28:36,920 Speaker 1: way those headlines. The people who had the slower metabolisms 364 00:28:37,800 --> 00:28:44,640 Speaker 1: lost more weight, kept it off when they exercised, because 365 00:28:44,680 --> 00:28:50,200 Speaker 1: it's all connected. Because we're talking about hunger hormones. We're 366 00:28:50,200 --> 00:28:53,480 Speaker 1: talking about behaviors. When we go back one more time, 367 00:28:54,560 --> 00:29:02,520 Speaker 1: where is that quote, it's about eating, right, Yeah, the 368 00:29:02,560 --> 00:29:06,080 Speaker 1: obesity researcher at Columbia University, it's extremely difficult to keep 369 00:29:06,080 --> 00:29:07,760 Speaker 1: weight off because your body doesn't want to do it, 370 00:29:08,000 --> 00:29:10,320 Speaker 1: and on top of that, your desire to eat increases. 371 00:29:10,720 --> 00:29:14,160 Speaker 1: On top of that, your desire to eat increases. That 372 00:29:14,320 --> 00:29:23,680 Speaker 1: is a behavior that is not blaming your metabolism. And 373 00:29:23,760 --> 00:29:26,400 Speaker 1: I want you to eat, and I want you to 374 00:29:26,440 --> 00:29:31,560 Speaker 1: eat frequently, and I want you to occasionally enjoy your indulgence. 375 00:29:34,840 --> 00:29:38,920 Speaker 1: But I am so happy that we have this new study. 376 00:29:39,160 --> 00:29:41,840 Speaker 1: And I know that you won't see it or hear 377 00:29:41,880 --> 00:29:47,320 Speaker 1: about it in many places because it doesn't get those clicks, 378 00:29:47,400 --> 00:29:53,160 Speaker 1: the same way that the horrible advice that it's not 379 00:29:53,360 --> 00:30:02,000 Speaker 1: in your control that those articles get metabolism slow down. 380 00:30:04,880 --> 00:30:08,400 Speaker 1: We need to keep moving. You need to eat healthy foods, 381 00:30:08,760 --> 00:30:10,960 Speaker 1: and you can be at your healthy weight and you 382 00:30:11,000 --> 00:30:14,200 Speaker 1: can do it without depriving. You should do it without depriving. 383 00:30:14,600 --> 00:30:17,680 Speaker 1: That's what this is telling you. And even if you've 384 00:30:17,720 --> 00:30:21,880 Speaker 1: done it that way, but very few have done it 385 00:30:21,960 --> 00:30:26,840 Speaker 1: the biggest loser way, Thank goodness, you still can maintain 386 00:30:26,840 --> 00:30:33,120 Speaker 1: a healthy weight. Thank you for listening again. Tom h 387 00:30:33,200 --> 00:30:36,440 Speaker 1: Fit is Instagram, Tom h fit is Twitter. You can 388 00:30:36,480 --> 00:30:40,200 Speaker 1: email me through Fitness disrupted dot com as well. I 389 00:30:40,280 --> 00:30:48,560 Speaker 1: love to hear questions, comments, success stories, my favorite. Please 390 00:30:48,760 --> 00:30:52,440 Speaker 1: rate the show, follow the show, share the show with 391 00:30:52,480 --> 00:30:54,920 Speaker 1: your friends. My goal is to bring you the best 392 00:30:54,920 --> 00:31:00,600 Speaker 1: information so you can live your best life. It's out there. 393 00:31:00,640 --> 00:31:03,600 Speaker 1: I'm gonna find it. I'm gonna break it down hopefully 394 00:31:03,680 --> 00:31:08,680 Speaker 1: quickly and get it to you. But you have to 395 00:31:08,720 --> 00:31:15,880 Speaker 1: be honest and you have to know that yes, unfortunately 396 00:31:16,040 --> 00:31:18,440 Speaker 1: or fortunately, whichever way you want to look at it, 397 00:31:19,200 --> 00:31:24,080 Speaker 1: we control our movement, what we put into our mouths, 398 00:31:24,760 --> 00:31:29,240 Speaker 1: in our state of mind. They're all connected, as all 399 00:31:29,280 --> 00:31:32,680 Speaker 1: of these studies are showing you, and when you do 400 00:31:32,800 --> 00:31:36,040 Speaker 1: all of them a little bit, you will live your 401 00:31:36,040 --> 00:31:41,000 Speaker 1: best life. I am Tom Holland this is Fitness Disrupted. 402 00:31:41,600 --> 00:31:48,320 Speaker 1: Believe in yourself. Fitness Disrupted. Is a production of I 403 00:31:48,520 --> 00:31:52,040 Speaker 1: heart Radio. For more podcasts from my heart Radio, visit 404 00:31:52,040 --> 00:31:55,360 Speaker 1: the i heart Radio app, Apple Podcasts, or wherever you 405 00:31:55,440 --> 00:31:56,880 Speaker 1: listen to your favorite shows.