1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:10,600 --> 00:00:15,240 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. Okay, 3 00:00:15,560 --> 00:00:17,360 Speaker 1: so we all have that friend. You have that friend, 4 00:00:17,400 --> 00:00:21,120 Speaker 1: he or she seems like they can eat or drink 5 00:00:21,200 --> 00:00:24,320 Speaker 1: whatever they want and they don't gain weight. And you say, 6 00:00:25,079 --> 00:00:27,480 Speaker 1: it just has a really high metabolism. She just has 7 00:00:27,520 --> 00:00:30,840 Speaker 1: a really high metabolism. Well, guess what. That's not the science. 8 00:00:30,920 --> 00:00:36,000 Speaker 1: The science is that it's more likely, most likely something 9 00:00:36,000 --> 00:00:40,000 Speaker 1: that is known as NEAT. It is an acronym N 10 00:00:40,159 --> 00:00:42,800 Speaker 1: E A T. I'm gonna tell you what that is. 11 00:00:43,159 --> 00:00:46,479 Speaker 1: So when it comes to total daily energy expenditure, the 12 00:00:46,479 --> 00:00:49,800 Speaker 1: amount of calories, the amount of energy our bodies burn 13 00:00:49,960 --> 00:00:55,040 Speaker 1: and consume, they are three buckets, okay, three primary ways 14 00:00:55,160 --> 00:00:59,840 Speaker 1: that the body utilizes energy. First and foremost, it's your 15 00:01:00,160 --> 00:01:03,520 Speaker 1: basal metabolic rate, which is also known as you're resting 16 00:01:03,520 --> 00:01:06,440 Speaker 1: metabolic rate. And that's the amount of energy your body 17 00:01:06,560 --> 00:01:10,000 Speaker 1: uses to support the functions to keep you alive, your 18 00:01:10,160 --> 00:01:13,920 Speaker 1: organs and your physiological systems. Okay, and that's about six 19 00:01:15,720 --> 00:01:20,280 Speaker 1: of your total daily energy expenditure. Then there's the thermic 20 00:01:20,319 --> 00:01:24,440 Speaker 1: effect of food, around ten percent of your total daily 21 00:01:24,560 --> 00:01:29,319 Speaker 1: energy expenditure. Then finally, there is the thermic effect of 22 00:01:29,400 --> 00:01:34,280 Speaker 1: physical activity how many calories you burn while moving, and 23 00:01:34,319 --> 00:01:37,800 Speaker 1: that is broken down into two different categories. There is 24 00:01:38,319 --> 00:01:44,560 Speaker 1: exercise and they use the acronym eat exercise activity thermogenesis. 25 00:01:44,640 --> 00:01:52,120 Speaker 1: And then people there is neat okay, non exercise activity thermogenesis, 26 00:01:52,360 --> 00:01:55,640 Speaker 1: and that is a larger contributor to your total daily 27 00:01:55,760 --> 00:02:00,640 Speaker 1: energy expenditure than calories burned through exercise for the vast 28 00:02:00,720 --> 00:02:03,840 Speaker 1: majority of people, unless you even if you are running 29 00:02:03,880 --> 00:02:07,400 Speaker 1: ultra marathons, doing iron Man triathlons, working out two times 30 00:02:07,400 --> 00:02:11,840 Speaker 1: a day, the calories you burn while moving doing seemingly 31 00:02:12,000 --> 00:02:17,079 Speaker 1: trivial physical activities throughout the day that increases your metabolic 32 00:02:17,200 --> 00:02:24,720 Speaker 1: rate substantially. Okay, walking to work, typing, doing housework, all 33 00:02:24,760 --> 00:02:26,680 Speaker 1: those things that you've read about, all those things that 34 00:02:26,720 --> 00:02:29,799 Speaker 1: I have said for many years, and the media often says, well, 35 00:02:29,800 --> 00:02:32,360 Speaker 1: give us something else that's not a big it's a 36 00:02:32,400 --> 00:02:35,960 Speaker 1: big deal. I was at the bus stop years ago 37 00:02:36,240 --> 00:02:38,799 Speaker 1: with the kids and and a bunch of the parents 38 00:02:38,840 --> 00:02:40,880 Speaker 1: waiting for the bus to arrive, and one of the 39 00:02:40,919 --> 00:02:47,880 Speaker 1: mothers said, Tom, stop moving, and I realized that I bounce, 40 00:02:48,000 --> 00:02:50,800 Speaker 1: I move, I'm constantly, the body is in motion. I 41 00:02:50,840 --> 00:02:53,600 Speaker 1: think it's connected to the exercise I've done over the years, 42 00:02:53,760 --> 00:02:58,480 Speaker 1: and that's our bodies preferred state of being. We are 43 00:02:58,520 --> 00:03:01,959 Speaker 1: not meant to be still. So this is such great news. 44 00:03:03,200 --> 00:03:04,720 Speaker 1: You don't have to go to the gym. How many 45 00:03:04,760 --> 00:03:06,800 Speaker 1: times have I said that? And how many shows? And 46 00:03:06,919 --> 00:03:09,720 Speaker 1: yes it's important, Yes we still need to do our exercise. 47 00:03:09,919 --> 00:03:12,320 Speaker 1: But when it comes to weight maintenance, and when it 48 00:03:12,320 --> 00:03:16,560 Speaker 1: comes to things we can control non exercise activity, thermogenesis, 49 00:03:16,560 --> 00:03:19,880 Speaker 1: the amount you move, fidgeting. You have that fidgeting friend. 50 00:03:20,000 --> 00:03:21,960 Speaker 1: You have that friend who seems to be able to 51 00:03:22,000 --> 00:03:24,760 Speaker 1: eat whatever they want. I guarantee you they are a fidgetter. 52 00:03:25,120 --> 00:03:29,080 Speaker 1: I guarantee you they never really stop moving, because that, 53 00:03:29,639 --> 00:03:34,320 Speaker 1: over time has been shown. Here's a study quickly, uh. 54 00:03:35,560 --> 00:03:38,200 Speaker 1: Need has been shown to to be able to offset 55 00:03:38,240 --> 00:03:41,720 Speaker 1: fat gain. I'm quoting now during periods of overfeeding. In 56 00:03:41,760 --> 00:03:44,839 Speaker 1: one study, when subject consumed one thousand cowies per day 57 00:03:44,880 --> 00:03:50,360 Speaker 1: above their maintenance needs, fat gain very ten times between subjects. 58 00:03:50,840 --> 00:03:53,800 Speaker 1: And in short, they say need can act to mitigate 59 00:03:53,840 --> 00:03:58,760 Speaker 1: the additional calories. It's a snowball effect. The more we weigh, 60 00:03:58,840 --> 00:04:01,880 Speaker 1: the less we move, the less we burn throughout the day. 61 00:04:01,960 --> 00:04:06,160 Speaker 1: The more we weigh, the less good we feel about ourselves. 62 00:04:06,200 --> 00:04:10,080 Speaker 1: I did that show exercise and depression and NEAT can 63 00:04:10,200 --> 00:04:14,240 Speaker 1: act to mitigate this. Okay, so it's a slippery slope, 64 00:04:14,280 --> 00:04:16,720 Speaker 1: it's a snowball effect. Our bodies were meant to move. 65 00:04:16,880 --> 00:04:18,880 Speaker 1: And there's even those studies that have said if you exercise, 66 00:04:18,880 --> 00:04:21,480 Speaker 1: you're gonna gain weight. What they're saying is if you 67 00:04:21,560 --> 00:04:24,120 Speaker 1: work out too hard, you're infrequent. You know, it's not 68 00:04:24,200 --> 00:04:27,040 Speaker 1: excessive moderation, you're doing a lot a little bit rather 69 00:04:27,080 --> 00:04:29,440 Speaker 1: than a little bit a lot. If this doesn't support 70 00:04:29,480 --> 00:04:33,320 Speaker 1: my excessive moderation theory, neat, holy cow. But what they 71 00:04:33,360 --> 00:04:36,400 Speaker 1: show with some people who do, you know, really strenuous activity, 72 00:04:36,640 --> 00:04:38,479 Speaker 1: then they go to the couch and they don't move, 73 00:04:38,839 --> 00:04:41,479 Speaker 1: so they burn less cowards throughout the day. So the 74 00:04:41,520 --> 00:04:46,839 Speaker 1: answer is excessive moderation NEAT. And the question is is 75 00:04:46,839 --> 00:04:49,839 Speaker 1: it spontaneous or do you do it? I think the 76 00:04:49,920 --> 00:04:53,320 Speaker 1: more we move, the healthier we get, the healthier foods 77 00:04:53,360 --> 00:04:57,920 Speaker 1: we eat, we do more activity throughout the day. So 78 00:04:57,960 --> 00:05:02,640 Speaker 1: there you have it, all right, Higher levels of exercise 79 00:05:03,320 --> 00:05:07,640 Speaker 1: aren't necessarily what you need if it's weight maintenance. It's neat, 80 00:05:08,120 --> 00:05:13,920 Speaker 1: it's moving throughout the day, fidgeting, keeping active. We're not 81 00:05:14,000 --> 00:05:16,800 Speaker 1: meant to sit, We're meant to move, and that goes 82 00:05:16,880 --> 00:05:19,080 Speaker 1: a long way to being as healthy as we can 83 00:05:19,120 --> 00:05:22,599 Speaker 1: be and being the healthiest weight we were meant to be. 84 00:05:23,839 --> 00:05:28,320 Speaker 1: Non exercise activity thermogenesis. There you have it. I am 85 00:05:28,360 --> 00:05:31,320 Speaker 1: Tom Holland. This is Fitness Disrupted. Thank you for listening. 86 00:05:31,360 --> 00:05:33,280 Speaker 1: If you haven't rated the show, please do so. If 87 00:05:33,320 --> 00:05:36,359 Speaker 1: you have, thank you very much. I totally appreciate it. 88 00:05:36,680 --> 00:05:38,479 Speaker 1: If you want to leave a comment, I appreciate that 89 00:05:38,520 --> 00:05:41,400 Speaker 1: as well. Tom h Fit is my Instagram, Tom h 90 00:05:41,440 --> 00:05:43,840 Speaker 1: Fit Twitter. Go to Fitness disrupted dot com if you 91 00:05:43,839 --> 00:05:46,400 Speaker 1: want to email me a question. We do listener mail 92 00:05:46,440 --> 00:05:49,680 Speaker 1: bag shows I do pretty frequently, so leave me a question. 93 00:05:49,960 --> 00:05:59,520 Speaker 1: Thank you for listening and believe in yourself. Fitness Disrupted 94 00:05:59,600 --> 00:06:02,440 Speaker 1: is a pre deduction of I Heart Radio. For more 95 00:06:02,480 --> 00:06:05,719 Speaker 1: podcasts from My Heart Radio, visit the I Heart Radio app, 96 00:06:05,920 --> 00:06:09,360 Speaker 1: Apple Podcasts, or wherever you listen to your favorite shows.