Podcast Release Date: 06/06/2022
Podcast Duration: 33:03
4 Key Takeaways
People with more muscle mass usually have a faster metabolism
Dieting cannot "ruin" your metabolism
The body will burn primarily stored fat during a caloric deficit (eating fewer calories than your body uses in a day)
Ultra processed foods cause people to overeat
What is metabolism?
The complex sequence of chemical reactions inside every cell of our body that harnesses the flow of energy and matter to basically create all that we are and all that we do
The process in which food is converted into energy in the body
3 Fuels in the Food that we Eat
Three Macro-nutrients
Carbs
4 calories per gram
Fats
9 calories per gram
Proteins
4 calories per gram
Our Metabolism has different chemical steps to process each macro-nutrient
The product of the metabolic chemistry is Energy (ATP) to power the body and nutrients that build and maintain your bodies organ systems
Energy
Measured in calories
To your body, a calorie is a calorie
It doesn't matter what kind of food was broken down to make it
Most people think that the body uses most of its energy for movement
This is FALSE
Energy demands are highest for:
Keeping our heart beating
Building cells
Digestion
Brain function (20% of energy needs)
Basal Metabolic Rate (BMR)
The number of calories a person burns in a day to take care of the basic bodily processes (Does not include calories burned during exercise)
Variables that alter BMR:
Body size (greatest impact)
Age
Toddlers have highest metabolic rate
Elderly people have the slowest
Pregnancy
Gender
Are there people that have faster metabolisms than others? YES
Faster metabolism is not linked to having a thinner body
Muscle is metabolically demanding (requires a lot of energy)
Ketogenic vs Plant Based Diet for Metabolism
Slight difference on the animal protein plan
Burned marginally more calories than the plant based diet (less than 100 calories a day)
Keto diet is not a “trick” for burning more body fat
If you eat more fats, your metabolism will burn more fats, but not necessarily the fat on your body
Metabolism will only burn stored fats if you are eating fewer calories than your body needs (caloric deficit)
Ultra Processed Foods
No one diet is better or worse than another EXCEPT diets that are high in ultra processed foods
Foods that are high in calories, fat, sugar, salt and low in nutrients
These foods cause people to overeat for several reasons:
They have low satiety levels (not filling)
Release "happy chemicals" in the brain making them addicting
Usually cheap and come in large portions
Affected behavior
Unprocessed foods
People ate slightly less than normal
Ultra processed foods
People ate more than normal
Noteworthy: You cannot BOOST your metabolism…but you can SLOW it down
Study on the contestants of the Biggest Loser
People that lost the most weight
Greatest decrease in metabolism
Long term effects
The more weight a contestant regained, the more their metabolism rate increased
People that kept more weight off had a slower metabolic rate
They burned fewer calories at rest
Myth bust: you cannot wreck your metabolism at efforts of weight loss
Too Much Activity
Overtraining syndrome (not giving your muscles time to recover between workouts):
Can slow metabolism
Immune and reproductive system crashes
Women stop menstruating
Injuries take longer to heal
Illness takes longer to get over
Assumption: more activity/movement in a day= more calories burned
This is not true when overtraining
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