Adding More Cardio Won't Make You Leaner

[@nicholaskeith6614]

As someone who used to work overnights, mornings, afternoons, & late evenings all in the same week with no consistent work schedule, I can absolutely tell you that bad sleep makes it much harder to eat healthier.

[@joejo4549]

Eating at the right time is so hard without consistency

[@theketaminekid1241]

But I don't like sleep.. 😟

[@matthewlarsen2089]

I recommend Dr. Mike’s video where he chats about sleep - I think it might be the ‘gain muscle / lose weight’ video. The studies he discusses were shocking - about how the body stores and consumes fat and muscle differently, depending on whether someone is sleep deprived. It was an eye opener. I have literally been one more intentional about my bed time since hearing that.

[@alexfranjul525]

But not impossible. People can choose to eat healthier.

[@andyboy198577777]

Well ya for sure. Meal prepping must be impossible without a routine. I feel you 100%. That’s when a good meal prepping company has to be deployed.

[@NG77880]

I view cardio as something I do for cardiovascular health, and losing fat is just a bonus

[@dredlifts]

Word. I definitely do cardio for cardiovascular health first, second & tertiary.

[@dick-gs9tb]

I do it for fat loss and tell people I do it for cardiovas-whatever.

[@neelparmar252]

Yup

[@franknstein5376]

Also, it can be really fun

[@KhyrstyneMcLenaghan]

Yes, I do cardio for hearth health and to keep up with my toddlers lol

[@Rickyp0123]

I realized the most basic form of this discussion when I started trying to lose weight. When I realized that it would take an entire hour of running uphill to induce the same 400 cal deficit that simply not eating one cookie could also induce, it became clear to me that diet work was completely necessary and not replaceable by exercise.

[@butch4410]

Or you're just lazy

[@joshuafranklin5867]

Honestly two things can be true at once. You can just do both. Cardio is fun too.

[@Rickyp0123]

@@joshuafranklin5867 oh yeah I do both! I definitely benefit from cardio’s effects on cardiovascular health, stamina, metabolism, appetite suppression, and general psychology. But it is absolutely not my main modality when it comes to maintaining a calorie deficit.

[@42ZaphodB42]

You're absolutely right. The first thing you need to do is change your diet. If you use up more calories then you eat, you will lose weight, it's as simple as that. So either change your or reduce your diet, then think of exercise. The bonus of exercise is that it also makes you feel much better (you're probably depressed from the reduced caloric intake anyway).

[@Rickyp0123]

@@42ZaphodB42 yep totally agree with that! It can also help keep your metabolism from tanking due to the energy deficit.

[@awreckingball]

1. **Additive Model of Energy Expenditure**: - The traditional model assumes that increasing physical activity directly adds to the total daily calorie burn. - This model is overly simplistic and doesn't account for how the body compensates for increased activity. 2. **Constrained Energy Expenditure Model**: - The body adapts to increased exercise by reducing energy expenditure in other areas, leading to less overall calorie burn than expected. - The more exercise you do, the more the body compensates, making additional exercise less effective for increasing total calorie burn. 3. **Research by Herman Pontzer**: - Studies of highly active populations, such as hunter-gatherers, show that despite high physical activity levels, their total energy expenditure is not significantly higher than that of sedentary populations. - This suggests that the body maintains a stable energy expenditure through metabolic adjustments. 4. **Exercise and Weight Loss**: - Exercise is crucial for overall health but is not a highly effective tool for weight loss on its own due to the body's compensatory mechanisms. - Exercise can help regulate appetite and improve overall well-being, making weight loss more manageable. 5. **Nonlinear Relationship**: - The effect of exercise on appetite and calorie burn is nonlinear. Moderate exercise can improve appetite regulation, but excessive exercise may lead to diminishing returns. 6. **Practical Approach to Weight Loss**: - Combine moderate physical activity with dietary management for effective weight loss. - Exercise should be viewed as a tool for health rather than solely for increasing calorie burn. 7. **Misinterpretations**: - The constrained energy expenditure model does not suggest that exercise is useless; it emphasizes that exercise alone is not enough for significant weight loss. 8. **Efficiency and Metabolic Adaptation**: - As the body adapts to increased physical activity, it becomes more efficient, burning fewer calories per unit of exercise, especially at lower intensities. 9. **General Recommendation**: - Aim for a moderate to moderately high level of physical activity (e.g., 8,000 to 12,000 steps per day) to support health and assist with weight management, but do not rely solely on exercise for weight loss.

[@NekoJoker]

Thank you man. I appreciate the clarifications

[@PeterMoore-q5k]

Brilliant. I wish Kurzgesagt had given that message instead of "Exercise doesn't help you lose weight."

[@christinasteele5110]

THANK YOU 🙏🏾

[@morubaby]

So basically I just need a vibe check myself into being lean. Thanks coach!

[@briansouth9325]

You also have to remember he works for a guy that pushes the evolution narrative because that's where the money is.

[@kevinnistor1954]

​@briansouth9325 you outted yourself as crazy

[@PowerFit.Pro.]

@@briansouth9325there is waaaaay more money on creating a random diet with 800 calories, name it, and sell it. Fuck the health of those who buy it. That’s where the money is

[@BrendanMichael]

@@kevinnistor1954shut up

[@newuser689]

@@briansouth9325mfw the physics narrative allows me to post cringe on the internet 👁️

[@Miros_Blumel]

Fuck, you are an excellent interviewer! The way you frame questions to steer the conversation into a less scientific based language and help the listeners understand what's being said without taking away the complexities of it is astonishing, and greaty appreciated. Thanks!

[@Highcaloriegrappling]

I knew it! I'm fat because I work out too much.

[@chrisweidner4768]

I got so hung up with gains, that all of a sudden noticed that I was becoming a fat fuc. Trying to undo and adjust now.

[@theeggreat4]

No but I can tell Whenever I ramp up cardio too much I overeat

[@PheonixT-ki8rx]

@@theeggreat4 yep, i only ever do 30 mins of cardio, max 40mins. Just enough to get your metabolism into the fat burning zone. Then i just lift. I lost tons of weight while maintaining and building mass. But its key to workout in the morning BEFORE eating anything so you burn stored fat and not just calories you already ate. It sucks because energy gets zapped but i chug black coffee to keep me going.

[@huckthatdish]

@@PheonixT-ki8rxthere isn’t evidence that meal timing like that has a significant impact on fat loss. There’s some moderate effects of protein timing on muscle gain. But for fat loss there’s no real data backing that up

[@PheonixT-ki8rx]

@huckthatdish common sense, dude. If you haven't eaten and you are at a calorie deficit every day, where else do you think your body gets the energy to be active? You just woke up, no food in your system. It's common sense that the only source for energy is to burn already stored energy in the form of fats or other sources already in your body. Scientists also didn't have proof that body recomposition worked until recently, but I did just that over 10 years ago with amazing results. If you know basic biology and how calories and metabolism work, you can achieve good results. While its ok to use scientific research and studies for guidelines, you shouldn't just follow it religiously. Sometimes, these scientists don't think of everything. Like mentioned earlier about body recomposition. Just because it isn't measurable yet doesn't mean it doesn't work. I lost 35lbs in 6 weeks with body recomposition while increasing weights and all natural no gear or creatine even. So that's already evidence enough that I was losing fat and not muscle. If I was losing muscle, I wouldn't be able to increase my weight load. I'd be decreasing it. I went down 2 shirt sizes also. 2hr workouts 6 days a week.

[@hellenberger4236]

That happened to me. I used to dread the gym. I didn’t know how to use the machines. I felt weird and stupid. I thought it was a waste of time. After menopause, I needed to lose weight and had metabolic syndrome so my doctor put me on GLP-1. O learned how to strength train with an online program so not to lose muscle mass. I have been losing weight slowly but I have maintained my muscles, changed my diet, reduced my portions, increased my protein intake and now I easily exercise from my home for 30 minutes a day, 6 days a week, without that affecting my personal or professional life. Now I feel capable of controlling my health, my food intake and my exercise routine. And I don’t need a gym or gym clothes or driving to the gym. I just need basic dumbbells, weights and some space in my home office. This was absolutely life changing and I plan to continue working out like this until 90 years old. 🙂

[@Addigalia]

you go girl. I am just figuring this out myself. so stories like yours give me hope 😊

[@AlexWayneTV]

One of the benefits I noticed after implementing a little bit of interval training & increasing daily steps, instead of ignoring it completely, was that I could handle high reps much better and not be out of breath nearly as much as before. I want to avoid ending up like some of my friends who are in their mid-20s and can only walk up a stairwell if they get out of breath. So, regardless of your fitness goals, you should incorporate some form of cardio into your routine. The amount of cardio you do should depend on your specific fitness goals. I paused the video before writing this comment, and now I'm going to listen to Mike and Eric.

[@Em-7Add11]

running out of energy before running out of strength is the fucking worst. its why i cant superset

[@andreashansen5313]

Your friends can only walk up stairs when they are out of breath? That sounds horrible...(I get that you meant to say "without getting out of breath", I just thought it was funny)

[@lphtahoe]

Running out of breath climbing up a set of stairs is a strength issue not a cardio issue.

[@NoR3m0rs3]

@@lphtahoe dumb

[@davereid-daly2205]

@@lphtahoe No its not

[@Pr4Hypertrophy]

24:22 "not just wrong..." New quote for life and as a fitness professional 👌 😅. I cannot get enough of these two.

[@rjevans2728]

LITERALLY thought that was bald Jeff Nippard with glasses! 😂😂

[@MEDIUMHOMIE]

Have we seen this guy and Jeff Nips in the same room?

[@BHFFS]

It's like the hair on his head was migrated to his beard.

[@pau3464]

Dudeeeee hahahhahaaha so true

[@anishphi1]

I can't unsee it now

[@valiiii777]

lmao me too XD

[@TimCee2.0]

As much as I am not a fan of Greg Doucette, I can testify that walking is the #1 way I got below 10% bodyfat. Trained for 10+ yrs and could never do it until I added 10k steps daily. Plus it doesn't give me ravenous hunger like other forms of cardio. Team Walk 4 life!!!

[@somebody825]

They do say that 8k,10k, 12k, steps a day are completely fine. They were looking at the people and communities that were doing 20k,30k steps daily

[@andyvirus2300]

Looks like we found the meat brain. How about watching the video ?

[@LeastBeastHowdydoodle]

I’m the same way. I added 10K steps a day and added the same amount of calories I would theoretically burn doing that light cardio and my weight dropped faster

[@TimCee2.0]

​@andyvirus2300 I guess the other 53 thumbs up are meatheads too. Atleast were not a damn virus like yourself. You started it!

[@fogijay]

18:37

[@FilipCodes]

I can already hear Greg screaming harder than last time

[@paulwoodford1984]

i can’t believe anyone takes any advice from a walking dead man like mike. he’s 40 and looks like crap. he looks 50 plus easy! He’s a walking heart attack. i am 40 and he makes me look like i am his son. He’s a f ing moron

[@dag1704]

He already did, the kurzgesagt video is already out :D

[@paulwoodford1984]

don’t take any advice from mike who looks like he does. he is 40 but looks 50 plus and will be dead in 5 years

[@kailron]

@@dag1704second one is on the way

[@osbellgarcia7065]

CALORIES IN, CALORIES OUT!

[@NatalieSpain]

I didn't break past my fat loss plateau until I started to understand this. It initially sucked to realize that my original "deficit" was about 400 kcals too high, but the weight fell off once I calculated macros/calories appropriately. The caloric adjustment had a bigger impact than the 3 hours of increased activity I was doing before, when I was at the higher amount of calories.

[@JBBII]

Great interview with Trex. The fact that Pontzer added Dr. Trexler to his staff shows he’s that much closer to making real world recommendations derived from his research. Keep up the good work!

[@thebrizzy]

Exercise is subjected to the law of diminishing returns but that doesn't erase the weight loss benefit of exercise.

[@thebrizzy]

@@paulc5389 theres a limit to calorie deficit

[@butch4410]

​@@paulc5389because the moment you go too low in calories your training suffers, and you lose muscle mass because you are nutrient and carb depleted. Feel like shit, look like shit, instead of just adding in cardio which is inheritently beneficial for cardiovascular health, and it allows you to eat more and not feel hungry all the time.

[@butch4410]

@@paulc5389 I could argue you're putting your body under just as much stress by lowering calories, than just doing cardio. Low intensity exercise expends energy and isn't fatiguing, I've successfully lost weight/stayed in a deficit by eating at maintance, and adding in low intensity exercise coupled with intense weight training. I feel great, am never hungry, never fatigued as opposed to be a lazy person like the majority of this comment section, and dropping calories and valuable macro/micro nutrients

[@Tangers3345]

​@@paulc5389Idk, I like to do cardio and get my steps and eat food and I feel and look great. Sometimes we gotta look at the bigger lifestyle/fitness picture beyond optimizing energy balance.

[@PeterMoore-q5k]

💯

[@jacoblion]

Greg is gonna have yet another field day with this one.

[@kwerby3285]

Avoiding cardio harder than last time? 😂

[@HUGEFLYINGWHALE]

😂

[@austinsultenfuss7661]

He didn’t say “zero cardio”. Only exercise works for a healthier lifestyle. And if it helps you lose weight, more won’t necessarily equate to more weight loss.

[@Damian_Materowski]

And this time he may be actually right - well, let's be honest, Greg knows much better how to be crispy shredded and peeled than Mike and he showed it multiple time at stage.

[@electricant55]

@@austinsultenfuss7661 nobody cares about their health and if they do they’re not gonna come to a steroid junkie for advice

[@ddman1354]

It's incredible to have sources of information like this so easily available. People like to joke in these comments, but this really is awesome stuff.

[@jordixboy]

Basically diet is the primary factor to loosing weight... we already know this for about 50 years, whats new about this?

[@zachd4693]

@@jordixboy That's all you got out of this 25 minute video between two doctors?

[@MichaelBennett000]

you lot nailed the social side of this, most people i know who want to manage their mass don’t want to adjust their nutrition

[@druncle1977]

Being hungry is a bitch.. I kinda get it.

[@MichaelBennett000]

@@druncle1977 yeah i get not wanting to be hungry but i bet most Westerners would need to run a 300 kCal deficit for a while before they even noticed (definitely true for me when i am above about 20%)

[@douggieharrison6913]

What we really want is to eat anything we want with no consequences lol some people are better at managing it and some like myself have a full blown food addiction

[@Monsieur2068]

@@druncle1977 Sure, but a lot of people do not realize they are not hungry they are usually just thirsty. I dropped 60lbs from mid January this year and took over a lot of what I eat, I eat a pretty "normal" amount of food, and everyone who see's me asked how I lost all that weight and it's diet and exercise I tell them, most want me to say Ozempic or something like that. Being hungry is ok, as was discussed people eat a lot as a "reward" themselves all the time.

[@muellernikolai8630]

@@Monsieur2068 I don't buy that anyone can "confuse" hunger with thirst, that really sounds like total broscience

[@Pacificstar1]

I started working on my weight about 5 weeks ago, and this has rang true for me. Weight lifting 3x a week, went from walking ~500 steps a day to ~4,000, and limited by gross calories to 150 cal deficit made me lose 4lbs of fat and 0.6lbs muscle. Small changes go a long way

[@BearWithoutHair]

What does this ~ symbol mean? Sorry I’m an idiot, but I am trying to learn AND get gains lol, so bare with me

[@channelchannel1848]

@@BearWithoutHair~ means approximately

[@Lord_Swoledemort]

How is it possible to only walk 500 steps per day?

[@BearWithoutHair]

@@channelchannel1848 ❤️

[@jerryfox143]

@@Lord_Swoledemort not leaving the house totally doable if you work remotely

[@shortguy45acp12]

Diet is crucial. Exercise is great. You will see benefits. I'm a short guy. Was on 2 different meds to control BP & heart rate. 230 lbs. Felt like crap. I introduced calisthenics, walking & rowing. I also went to a ketogenic diet and then carnivore. Down to 142 lbs. Feel great. BP is good & no meds. It's amazing how normalized we can become to feeling like garbage. Frog in the pot of water on the stove, I guess. I'm never going back.

[@kennethchan9861]

Just curious, how tall are you?

[@robotempire]

how’s your cholesterol? :)

[@hhaste]

@@robotempire Probably fine.. there's good and bad cholesterol.. canivore is good cholesterol.

[@TheFoxyKevinT]

Absolutely badass, man. 244lbs > 144lbs for me. Nutrition is underrated.

[@SuperDurv]

Hello future congestive heart failure

[@williamquigley852]

I am a test result of this podcast. I am 6'1" and was 205lbs in 2004. I worked out pretty hard (mostly cardio but with weights 2 days a week). One day (actually it was one night but whatever) I got annoyed with being heavy and decided to cut my calories to 1,250 per day. No rhyme or reason for that number other than the fact that I read normal people needed 2,000 calories of food a day and I was like I'm going to reduce that even more. At the time I was eating about 3,500 calories a day. The day I started my reduced calorie intake I got a note pad and decided to record every calorie I consumed per day. That meant I needed to figure out the calorie count of everything. In 2004, that was often a guess. I wound up with a new rule. If I could not easily determine the calorie count of a something, I would not eat it. Side note, I was surprised to learn that each lifesaver (piece of candy) had 25 calories. I often ate a pack of lifesavers (10 pieces) in a day. After 18 months my weight dropped from 205lbs when I started to 148lbs at the low point. My daily exercise dropped about 25% (on average) over this 18 months for various reasons not simply because I was lacking energy. In fact, I never felt tired or low in energy as a result of the 1,250 daily calorie restricted diet. My blood work by the way was exceptional. With one caveat. My cholesterol has always been high - 350> - and there was virtually no drop in that level while on my (mostly keto like) 1,250 calorie daily diet. I stopped the 1,250 calorie diet after 18 months. I wound up gradually gaining back weight over the next 5 years (getting up to 185lbs). But I had learned that 165lbs was ideal for me (could maintain that weight well with normal diet (i.e. 2,000 to 2,500 daily calories). I lost a lot of weight again in 2020. Dropping from 185lbs to 155lbs over 3 months by calorie restricting to about 800 to 1,000 calories per day. My takeaway from these calorie restriction experiments convinced me that calorie reduction beats exercise of any intensity.

[@Greysprunkiyay]

that's a lot of words to say you're lazy

[@mitchellradspinner4491]

The video isn’t saying don’t do 30k steps it’s just saying there are diminishing returns even as you raise the count. 12:48 and 17:40

[@highstax_xylophones]

It summarizes that with the low intensity of how those 30,000 steps were achieved had the body in a not fully understood more efficient fat burn. It's like driving a car and gasoline: moderate push of pedal gets great gas mileage and the engine working efficiently, way designed, versus balls to wall shortcut that makes engine wear and tear. Possibly the low eficciency usage of fat burn makes sense that nature would have us burn fat for long travels where high expenditure for hunts or running away uses different processes in our body. Learn to mimic the better model for better results

[@kadentharbaugh]

So it's clickbait

[@sugonmaballs]

​@@kadentharbaughHow? It's the opposite of click bait, in that they're explaining the title's conclusion in the video.

[@tiernanastronskas261]

@@kadentharbaugh It's not only clickbait, but it can really easily be misinterpreted and start to taint a lot of peoples view on exercise. This was a BAD video.

[@Real_Renegade_Gaming]

The fact that Mike didn't make like a thousand silly jokes during this interview just shows how much he respects Dr. Trexler

[@brianowens889]

Even his body language compared to that dickhead “don whatever - trainer of the staaaars”. Haha Trexler’s a beast apparently.

[@chrishekman6179]

He is just off cycle and less anxious

[@ImKong]

Not really. If you've been watching this channel long enough, you would've realised that Mike making jokes is just a part of his personality and has little to do with how much respect he has for others.

[@boshirahmed]

There are newer u tube guys doing horrible jokes with fitness content. Dr Mike keeps it clean with just a few soft jokes.

[@Folisaa]

Loved that bit! Occasional joke is..fine, but in many videos he blabbers something pervy 80% of the video while totally losing focus on an important topic.

[@skouval7843]

Looks like we won't be getting Mike Israetel doing cardio before GTA 6

[@mjb6446]

It seems like this whole video is just stubborn cope and denial from Mike, not wanting to take responsibility for his failure to get lean enough to win that last show he did.

[@JustChill-zd4ib]

@@mjb6446 Same could be said for your biases and coping to support them which is hypocritical

[@Greysprunkiyay]

@@JustChill-zd4ib why does he need to prove a negative? Mike hasn't won jackshit and still spouts all this "science" lol

[@tommycheng4276]

24:42 "You're not randomly wrong, you're orthogonally wrong!" My favorite quote of 2024 thus far!

[@Bunn.B]

The equation here is diet. I do cardio and do not eat back my calories. It makes me much more leaner than if I did no cardio at all. The fat melts off me it feels like. It's been a game changer for resistance training as well. I am able to do more reps and sustain holds longer than before I was doing dedicated cardio. It doesn't mean you can start binging all day, but it does give you a teensy bit of leeway.

[@NotMe-vy7bb]

Random question, I started lifting in the last 2 months but do a decent amount of cardio and eat a low number of calories. Even if i'm getting 100g of protein a day will I struggle to build muscle?

[@tree4104]

@@NotMe-vy7bb Im assuming your eating low calories because your overweight and trying to loose fat. Because you are still starting out its likely you will still see a noticable increase in muscle, but not nearly as much as if you were in a calorie surplus. Your body simply doesnt like to build energy-using tissue if its in a energy shortage (calorie deficit in order to loose weight).

[@bengreenbank]

Yep. You simply have to get your diet in check or you won't lose weight. But cardio will help you lose more provided your diet remains the same.

[@osbellgarcia7065]

​@NotMe-vy7bb dont focus in your bodyweight, focus in your leanness and body far, I don't agree with the things the say, to much of disinformation.

[@MSEDable]

by curiosity, what type of cardio do you do? and how much of it?

[@druncle1977]

VERY happy about mikes clarification about Erics comment about health and exercise. I work as a bricklayer, I lift heavy stuff, move about a lot, etc, but if people ask if I excise, I say no. I do bouldering from time to time, but I don't feel like that's excise either, it's more like a hobby really.

[@FormerlyKnownAsAndrew]

Imagine Dr. Mike as a Kurzgesagt animation.

[@thefraw]

just a big fucking jacked bird flirting with all the camera birds

[@LittleMissPeppi]

​@@thefrawThis mental image just made my day 😂😂😂

[@C0d0ps]

@@thefraw Male camera birds*

[@matthewgalvano7248]

Now I can introduce my 6 year old to "Uncle Mike"!!

[@noiseworks]

like a mr potato head in a leotard

[@George-ph5pz]

Mike, the key to your success has less to do with your enterprise,physique or fashion sense. You know how to advance a conversation efficiently, and stay on point. Very rare skill.

[@dyderich]

I started training for a charity 5k. Started slow and easy. Progressive overload until I could run the entire thing. Overtime I learned that I actually liked running when I wasn't trying to kill myself. I discovered I'm an endurance runner. Slow and steady 10k's and half-marathons are my jam now.

[@patrickworrall5582]

There's a lot of things to like about Mike's approach, but chief among them is that he has a properly scientific outlook - he isn't afraid to admit that there are things he doesn't know, and he isn't too proud to admit that he may have been wrong in the past. It's a rare, valuable thing.

[@BombsGaspan]

Fascinating video. Thanks! I've managed to lose 70kg (154lbs) over 10 months through adapting my calorie intake combined with long power walks and gym resistance training. I've always felt it was the power walking that was making the weight loss difference which led me to increase the amount of the walks starting from 8k steps to 10k, 12k, 15k and now 20-30k. Maybe I didn't need to extend the time I was walking for the weight loss benefits. It does feel like it did make a world of difference to my mental state of mind as well as general physical health.

[@brainharrington]

This is a really solid discussion, my family was not fit growing up and we did not eat well growing up and I think alot about how simply watching alot of content like this and getting the knowledge can begin to start to make wider trend changes

[@Ssjgnolan]

I own a commercial cleaning company and do PPL split 6x a week, I get 20-30k steps a day. It’s awesome to literally experience the things you are talking about first hand.

[@Will-tm5bj]

I've worked in restaurants forever. We routinely hit 25,000 plus

[@italiana626sc]

This was a great convo with an absolute WEALTH of information. Phenomenal stuff.

[@DTsoumpas]

Such a great video, love the simmer analogy. It has to be sustainable, even post diet I’ve found regulating appetite and maintaining physical activity has kept me grounded and optimized the results of my diet and continued to produce fantastic results. Mike was on point with the difference between exercise and physical activity too 🔥🔥🔥

[@robotempire]

8:12 Hey guys don’t worry about explaining why a doubly-labeled bottle helps with this situation, or what a doubly-labeled bottle even is!

[@learntonganwithandrew]

I can't tell for sure, but it seems like you're being sarcastic. Thanks for being sarcastic, it's very funny.

[@niicedave]

Is this a well known thing? I've never heard of it and Mike is making me feel like thats my fault.

[@youtubenamenoodles]

I think it is used for metabolism tracking

[@matthewcrumpton1063]

Try Google...

[@Neotenico]

Entirely anecdotal observation, but it sort of parallels what Dr. Trexler is saying: I often take the train to work and the walk from the station to the plant is about 1 mile. Wanting to be sure I made the train on time (but not wait too long out in the northeast summer heat), I timed my walks to and from the station and found it took about 20 minutes at a relatively easy pace. When I started seriously tracking my calories to maintain a daily 1000 kcal deficit in March (I was like 200 lbs, 27% BF), I noticed that while my walk *to* work in the morning after a solid breakfast was fine, the walk back to the station (after 8 hours of work with only a ~400 kcal lunch) would actually be fatiguing at the same pace. I got a serious burn in my tibialis anterior and some cramping in the soles of my feet. It would get painful enough that I had to either slow up the pace or change my gait to alleviate it. And I'm almost certain it wasn't from dehydration because I was drinking around 5L of -water- *fluids per day, alternating between a sugar-free electrolyte drink and water.* (edit for clarity) As of June I'd lost 30lbs and started going to the gym again, so I put my calories much closer to maintenance for a recomp phase, including an extra meal during my workday. Ever since I brought my intake back up, I don't feel that same burning/cramping anymore. I'm curious if this was my body trying to make these expenditure adaptations Dr. Trexler is talking about.

[@mrgraco3887]

5L is quite alot, you might have overhydrating yourself which screws up your electrolytes

[@danielcruzado9354]

5liters! Damn!

[@Neotenico]

@@mrgraco3887 A large amount of that was being sweat off at work in the chemical plant. I typically alternate between a 0 calorie electrolyte drink (All my blue collar folks know about them Sugar-Free Sqwinchers) and plain water to try to keep those in balance.

[@Neotenico]

@@danielcruzado9354 lol it gets to like 110°F in the reactor room at the plant. You lose a shitload just existing, let alone working.

[@kolst]

I would guess it's still just electrolytes. I don't know what electrolyte drink you're having, but if it's just like Gatorade or Powerade, then you're mostly just getting Sodium - hardly any Magnesium, Potassium, etc. You would just be getting Mg, K, etc. from food. So if you start harshly decreasing your food intake without changing anything else, then you're decreasing your intake of those electrolytes as well.

[@axlz1990]

Loved the more chill and serious tone of Dr Mike in this one. Really loved this video.

[@albertgammon118]

Adding more steps definitely made me much leaner then I ever have been.

[@freezalo7521]

They're just arguing that after like 12k steps the more you put in the less effective it would be so you can't just rely on exercise to drop weight with diet being the most important part of getting lean. They both advocate for more daily steps and or cardio if able.

[@albertgammon118]

@@freezalo7521 I have dropped down to 6-7 pcnt body fat after I increased my steps to 25k and above. What they are advocating I dont agree with

[@batataComPolvo]

@@freezalo7521 except the name of the video fucks everything up and its a bad message. It also does not take into account that you can also run and sprint and you can do more and more potent cardio. You can increase muscle mass that in turn increases the metabolism. Yeah, you can eat more after but even then it will get to a point where eating more wont matter and your body will adapt. That is why athletes are always lean, even when they eat a ton of food.

[@guitarguygreg]

@@freezalo7521 Right, they're just arguing diminishing returns. More steps is definitely more effective, especially for someone who is sedentary, but after a point it's just redundant.

[@Dwhizzle]

@@batataComPolvoit’s almost like the thumbnail has a big 20K with a cross through it

[@Pr4Hypertrophy]

Also!!...I am digging the new set up for interviews! 🙌 P.s. Doc always explains things well but just in case; N.E.A.T ( *non-exercise* *activity* *thermogenesis* ) and E.A.T ( *exercise* *activity* *thermogenesis* ). What you burn during your mobile daily life and the other would be during exercise. I am not talking down just for folks who may not know all the terminology.

[@MacSpartan913]

So excited to hear Dr Mike consulted on that Kurzgesagt video!

[@jnbovee]

How did Coach Greg say it? "KurGESS-guh-s-sh-jeck" or something

[@LilithBlack-s4y]

This makes perfect sense! The more fit and conditioned in a certain activity, the more efficient you will be. Seems light smart design. Great explanation, thank you!

[@zeroelus]

The thing about "you exercise more, sleep well and you get better about eating" rings true to me. Long story short after a few months of diet/exercise I planned a break around a vacation to an all inclusive resort but came back sick and with post-covid recovery being what it is, it's been 3 weeks and I'm only now getting back into the groove and back to my pre-break loads/set and reps. What surprised me was my food cravings. While on vacation I ate smart and moderating the portion sizes came shockingly easily, and I had cravings but for filling healthy foods. In the weeks recovering from covid, oh fast food cravings where in full effect. This has been the first week that I've been back on it with diet and exercise and I'm back to being able to not care for fast food as before. Lack of sleep and anxiety also lead me to intense cravings of snacks.

[@luciea7201]

Whenever you have fast food cravings take an apple instead ❤ it is great for appetite mitigation and tasty 🤗😘

[@zeroelus]

@@luciea7201 Thanks for the tip!

[@nickithink]

Being a really long time fan of kurzgesagt and a decent time fan of RP its so cool to find out they worked together!

[@kaligrownbudz6200]

To set the record straight……. I just started doing 20,000 steps a day combined with a 500 calorie deficit + eating a very high protein diet and guess what has been happening………I’m losing fat fast!!!

[@brsvideos8143]

You'd lose a lot of weight with the 500 calorie deficit alone, that's insane. What are you down from?

[@kaligrownbudz6200]

@@brsvideos8143 I started a 3 month bulk at 180lbs 12% body fat and ended the bulk at 196lbs. I just finished a 1.5 month cut and I’m at 185lbs now 12% body fat. It was worth it to walk a lot. It made the fat come off very fast.

[@fogijay]

Summaries 4:16 13:27 ( 15:39 16:17 17:18 ) 18:37 ( 20:14 ) 20:38

[@Brent-o9l]

I’ve been lifting for a year and I went from 210 down to 175 and then back up to about 185. I had some stubborn fat on my abs that wasn’t going away and then I started a job where I am walking 20-24k steps a day and it melted the fat off.

[@diegoh7506]

interesting, are you sure you havent lost a few pounds? i remember reading somewhere that LISS cardio like walking burns mostly fat so it could very well be you lost weight, even if just a few pounds, as pure fat that finally allowed your six pack to show

[@chrisburton3571]

All of the studies show that you have to find balance. If you do too much cardio, your NEAT calories will decrease, negating the cardio. People also have to watch what they’re eating because with the increased step count, most people will get hungrier than normal with less steps. Our bodies are a very efficient machine and it will figure out how to conserve energy if it thinks you’re putting your health in jeopardy.

[@freezalo7521]

Unless you gained equal muscle to losing fat weight wise there's no way you didn't lose weight that weight being mostly fat

[@justinlex2473]

@@chrisburton3571no one really over do cardio nowadays most of the people just too lazy to do cardio

[@723kwrenn]

What job has you walking 24k steps a day?

[@mosubekore78]

17:40 that makes sense, because if we excercised more and could lose weight easily by doing that, we would've extincted hundred thousand years ago. The body should be smart enough to regulate energy with little or no food, with moderate physical activity.

[@N22883]

An in-depth look at the calories in calories out model would be hugely appreciated! For example, Calories in: Food intake, mediated by satiety factors, which can be impacted by sleep quality, emotional states, environment, etc. Also the anti or pro-hunger properties of food. Calories out: BMR, NEAT, exercise, digesting food I'm wondering what percentage of those factors can be influenced, to what degree, and how much each of them matters for weight loss. More questions: - What exactly is metabolism, can someone really change their metabolism to a significant degree with anything other than bodyweight changes? Does going from 18% to 12% body fat, but keeping the same weight, change metabolism to a significant degree?

[@eatingchaos]

I love this content. I mean, I love watching people go ape in the gym and yet another video with Milo on lengthened partials, but this was some nerdy stuff with bonus Kurzgesagt crossover, and I'm totally here for it.

[@Shredder-ug1fu]

I walk 25-30k steps everyday since 2019 and I'm not shredded, but very lean. I like to eat a lot, and thanks to such high ammount of steps I Can eat 3300-3500 and still maintain being lean. By eating more you also get more nutrients

[@abujunayed]

Makes sense

[@shadowynz]

I could eat at as breakfast

[@ElijsDima]

Where do you get the spare 2 hours to do that every day?

[@GoGoGadgetGiveadamn]

How do you do that? You’d need to be walking all day to do this. I get 30-35k in a day when on vacation exploring, don’t see how it’s possible every day at home.

[@GoGoGadgetGiveadamn]

2 hours won’t even be close to that amount of steps. More like 6 hours+

[@SlyIfrit]

I had a feel for some of these things from my own experiences, but I still think this was one of the most interesting videos I've watched on appetite and exercise. RP tends to be focused more on muscle building specifically, but it feels like this is important info for *everyone* to know about losing weight.

[@Rickyp0123]

“You’re not randomly wrong. You’re orthogonally wrong.” Gonna use that

[@dc4334]

What a wonderful interview between two very intelligent and down to earth guys. Loved it!

[@YouGotPropofol]

It’s amazing how people get duped every time for extreme stuff. Extreme exercise extreme diets. That includes fasting and keto and marathon running and body building. No carbs, no meat, no daily, veggies only, fruits only. Etc etc. anything other than having a moderately mixed diet and a good moderate daily activity level of health. People who live longest never follow extreme diet or exercise plans. Balance is key in emerging to life. Diet, exercise, work… everything.

[@uioplkhj]

People want quick solutions. I can sympathise, I'm obese and I'd want to lose 10kg in a month

[@petermullenix]

I like your videos a lot, but I think this was my favorite one. That guest was awesome. That last five minute segment on mental approach is so good.

[@MorganTiller]

The evolutionary anthropology crossover is exactly what my dreams are made of

[@caseykellyfit]

Such an interesting topic and video. Thanks guys!

[@Rob02138]

Great discussion and much appreciated. So in essence it all boils down to: abs are made in the kitchen. 👍🏼😁

[@carlosgael6292]

This is the most wholesome version of Dr. Mike I've seen. Great episode

[@rogerhughes4128]

On his best behavior and I was weirded out by it😂

[@joshvillen]

I feel like being an extreme endurance athlete pretty much guarantee's weight loss, try doing tempo-threshold intensity for over 3 hours and tell me you want to eat....eating is the last thing you want, that appetite suppression can be extreme. Trying to re balance that loss afterwards is pretty hard

[@EricSmith-dx1ll]

Idk, I did extremely endurance cardio (mostly cycling) for over a year and a half. I usually ate and drank 2k+ calories on the bike just to stay fuled to perform. Didn’t really lose weight until I controlled my diet of the bike.

[@JulietNewton-db2tw]

Agreed! Last thing you want after a long run is food. Let alone junk food.

[@astrothelad]

how is this channel so good...

[@madhusudan]

I just yesterday added a long, slow, leisurely walk to my exercise routine of lifting 3x/week and brisk, fast 1hr walks on rest days. I know it's going to reduce my weight (fat) though because my diet is strict - same exact things, measured, at certain times. So, pretty much no fail will work.

[@rayortiz6189]

The paradigm adjustment for regarding exercise as general health instead of weight loss is a big point. Thanks for this info.

[@anominous838383]

More cardio has absolutely worked for me previously with only a few necessary ingredients, sadly it doesn't help in my current circumstance though. What it took was simply a) A job that is primarily cardio, this was bike messengering pre-internet and about 30-40 miles per day of sprints in SF. b) Said job pays barely enough to eat, this was messengering on only coffee until lunch, then a half sandwich and some noodles with a couple eggs for dinner + 1/2 gallon of beer for carbs. Do that for a year and you will lose all the weight easy peasy. Once you can afford food and don't spend 8 hours a day on cardio you're gonna gain it all back but why worry about the future, start a new career and get lean now.

[@thundercheeks1989]

I did this job in Philadelphia from 07-13, its good to hear that messengers across the country were running on the exact same diet. Zero idea how I did it and never felt tired or alcoholic. Felt strong and healthy as an ox. And we dont have the hills yall have out there. Sheesh.

[@anominous838383]

@@paulc5389 Poverty alone won't help, like just eating protein won't make you Ronnie Coleman. It's essential that the entirety of your meager income comes through cardio.

[@GutsBatman]

Really enjoyed that. Confirmed some things and feeling that I have been getting. I work in a distribution warehouse for a convenience store chain about 9-10 hours a day, rarely taking a break or lunch because I don't really need it and I'd rather just work, and end up with around 25,000 steps. I am always moving, picking stuff up, putting stuff down, stacking pallets, unstacking pallets, etc. There's always talk about how doing "this" job will induce weight loss, but I haven't found it to be true. That has been especially so after I seriously amped up my lifting 4 years ago from typical gen pop lifting to powerbuilding. I have maintained about 290 for this stretch after the initial weight loss from August 2020 being 305ish to 275 a year later. I think if I didn't lift as heavy as I do there might be some more weight loss there, but I know I'd be a worse human. I find exercise really helps my mental and emotional health. I'm guessing I'm not mainlining cortisol production the way a lot of the people who work in the same place as I do end up doing. Place is a terrible place to work. Everybody is just a freaking stressball. 14:12 is something that I have been experiencing a lot lately. Over the last 18 months, especially the last 4, I have training my body to get hungry at the times I want it to get hungry enough to tell me to eat something. Big carb load in the morning, nothing at work during the day, big meal when I get home from work if time allows before training. I am considering a protein shake midway through the day. Just gotta find the right one. I find most of them detestable in terms of taste. Not the point of them, but still. I learned how effective water can be to either drive off grellin completely or make it manageable. Result has been a maintenance phase in terms of body weight though there are signs of leaning up in places (stretch marks on abdomen, etc) while I make gains in strength and muscular development. I told my training partner about my strategy and he employed it for a few weeks until the supervisors told everyone be sure to take lunch again. He said his body was getting used to not eating a lot and wasn't hungry until he started eating lunch (which is at 8 am) again. That confirmed what I had been experiencing and thinking. The exercise the job forces me to do is probably the bigger of the two factors at play in my strategy by suppressing my appetite. The other is that my discipline holds me to the belief that "it is okay to be hungry." I can successfully deal with a lot of grellin in the system.

[@Pr4Hypertrophy]

You can tell *Doc* is so excited to talk to *Dr. Eric* 😊. I love it when you can see the giddiness come out in *Dr. Mike* when someone challenges his brain. This is a great duo, and they really have great conversational chemistry. P.s I freakin love "people just want *yes* and *no* "...I felt that! A lot of folks do not have it in them to listen the the whole explanation.

[@MasoNowa]

They should ask someone else then lol

[@Pr4Hypertrophy]

​@MasoNowa ...maybe it is a me thing buuut...I don't see the corelation between my comment and yours 😅

[@Pr4Hypertrophy]

​​@@MasoNowaoh wait...I got it...😅 it was a me thing. You are on my side. Thank you though, because yes they should. I love teaching people but if they know they don't want a long explanation then they shouldn't waste people's time and food nature...probably what you were saying? Lol

[@xxxxxxpat]

Michael I cannot believe I have to ask a youtuber to do this, and I never comment on KZbin so you know this is important. Please give us merch. I need an RP lifting shirt so bad.

[@JFatGlentract]

Raising aerobic threshold has obvious reductions in calories burned from low intensity exercise. Basic physiology

[@majordtom]

So succinct, this video could have been an email.

[@NoR3m0rs3]

Very demure

[@Yupppi]

I wish they had you doing science for the last 20 years, all these questions could've been solved so easily. Just basic maths.

[@MechAdv]

Learned this in health class back in 9th grade. I believe they even used lance armstrong as the example because his resting heart rate and VO2 max were statistical outlier tier. Basically at peak conditioning, he burns fewer calories walking up a flight of stairs than an average person does just sitting on a medicine ball.

[@ksyodeb]

Which is why I'm not skipping on m cardio

[@jP-nw7nm]

This guys the real deal! Love how he brought up the desk job junkies

[@samalmond2321]

There is no way in hell this was not intentionally timed to antagonise greg Doucette.

[@mikaeldoust]

Was looking for this comment...

[@lawrence09151]

That’s what I was thinking lol. 3 hours of cardio for prep when you’re not lean enough!

[@premonemo]

This more intense than Drake v Kendrick 😭

[@warrenmorgan1681]

Thanks brother

[@lamarckleland5731]

I don't think so. This stuff is probably recorded in advance then sent to editing and Greg's video on Kurzgesagt was two days ago.

[@GamerKiwi]

That part about exercise helping moderate appetite is very true for me and it's the first time I've seen someone else actually speak about that. I absolutely lack the willpower to diet when I'm sedentary, but I do have the willpower to hit the gym, and if I'm lifting regularly, I will eat at least kinda healthy and eat in moderation, and I can much more easily maintain a caloric deficit. What usually throws me off track is not cravings, but something keeping me out of the gym like an injury or travelling somewhere there isn't a gym and I let myself go.

[@Usiris23]

About to see another Greg Doucette re-react video about this, again.

[@leonkennedy9739]

The thing is you WILL see it lmao. People complain about drama then check back in daily.

[@hooktraining3966]

​@@leonkennedy9739i complain about drama and I actively tell KZbin to stop recommending that channel and I will still see it

[@electricant55]

@@leonkennedy9739 it’s not drama to correct shit advice

[@Peayou...]

Please explain ​@@electricant55

[@polycrystallinecandy]

Who is Greg Douchebag?

[@FuerstKenpachi]

These interview style videos are really great. Love seeing more experts.

[@XamGaming123]

The video starts at 0:01

[@LauraTryUK]

Incredible interview! Thank you 🙏

[@Enpious]

Spoiler free video begins at 0:28

[@anathardayaldar]

I love the phrase "hedonic eating". It is my primary motivator .

[@blackbacon4146]

Video ends at 25:51

[@sd5540]

Thanks!

[@blackbacon4146]

@@sd5540 no prob bro

[@micahjoshua8827]

Good thing you told me or i wouldn't have known it was over

[@xxxxxxpat]

Michael, I never knew that I would have to ask a creator to do this and I rarely comment on KZbin that’s how important this is. Please give us merch. I need an RP lifting shirt so bad.

[@mosotheshowstarta7183]

To save you folks 25 min here is the break down: -increased exercise has diminishing returns - everyone should be participating in some level of exercise for general health -increased physical activity does not mean you can consume extra calories, if your goal is weight loss -for weight loss moderate exercise is acceptable but to truly benefit from it your diet has to be modified

[@MindOfVacuity-gv4vy]

A strength-focused online fitness expert who defies mainstream narratives by delivering contextually substantiated, evidence-based science-because apparently, in this age of idiocracy, that's a radical concept. Mike, thank you for your invaluable contribution to the well-being of all. You are transforming the landscape of popular fitness and health science.

[@mr_wright_official_]

Dr Trexler just chilling with the dogs out

[@mcso9166]

Great guest Dr. Mike, Dr. Trexler has great insight and knowledge and delivers it in a great way. Similar to you.

[@mossyslopes]

Love these chats- two super intelligent guys sharing knowledge 👊

[@darkydoom]

Just the first 4min proving that the body compensates. Thank you.

[@larslrs7234]

...body compensates by utilizing the fork.

[@mekullag]

Mike: Let me try to pronounce this german word *summons old god*

[@Moose92411]

“You’re not just wrong, you’re the opposite of right” Oh I LOVE that line! 24:31

[@grillmaster95]

Skipping cardio harder than last time

[@jaymzOG]

Hearing a lot of stuff towards the end of the discussion that I've sort of accidentally realized on my own weight loss journey. Small steps, small adjustments, not trying to absolutely torch yourself in the gym, things like that. I've lost 15lbs over a few months just making minor diet changes and doing very minor/relaxed exercises around the house. Pull up bar in my bedroom doorway, started at barely being able to do 1 or 2, now I'm up to 12. Calf raises while I'm swishing mouthwash before bed. Working through an adjustable grip strengthener at work. Basically just doing the bare minimum throughout my daily activities but trying to improve each time I do those bare minimums. Still pushing myself, just in small ways. I've got a neurological disorder that leaves me pretty drained of energy so for the longest time, as Mike said, I was of the mindset of "that's for those other folks." Which obviously changed when I finally started making progress. It's not blazing fast progress, but it's steady progress I can stay committed to - which I think is one of the most important factors. The diet or exercise plan doesn't matter if you can't stay committed to it.

[@rjevans2728]

The trouble is that people are going to take this to mean cardio burns fewer and fewer calories as it compounds, but really the offset is hunger hormones and reduced NEAT.

[@frydac]

They also said that this isn't completely true. Even when NEAT is really high (as per proxy the high stepcount), there seems to be not the high total energy expenditure one would expect, on a linear scale. They also said that 1 reason for this is that low intensity activity seems more efficient and needs less energy, but also said there was more research needed to explain it.

[@jenniferheyden4843]

So a few years back I was 220 and went to a trainer, I did the whole change my diet and workout thing. I was getting in great shape but I hard plateaued at 180. I was kind of grooving on the working out though (doing Tough Mudder's and rock climbing. It was allowing me to do fun stuff). I went to my trainer and said "hey let's just chill here for a bit... Not too concerned about continuing to push weight loss". She continued to encourage me to increase my workouts. At the end I was working out 6 days a week (3 strength and 3 cardio with one cardio day being super long hikes or 5k (or longer)) runs. We continued ramping my physical activity with little weight loss (lowest I got was 176 ) until inevitably I had shin splints, vertigo, and started missing a workout. Missed one then another... It eventually stops. Last year (starting at 212) I started on Ozempic. I am now 157 without having started working out. I wanted to ride the weightloss on the ozempic until I hit plataeu before starting a workout regime and I am just about there. I will say... I feel way more ready to start working out now. I have more energy... I am in a better headspace. I am almost done setting up my home gym... I just feel better knowing I am working out not to push a scale number but purely for health. I often wonder where I would be if I had just continued to my workouts to make myself healthy and not skinny?

[@pablochocobar123]

"You Can't Out Train A Bad Diet "

[@brad064]

"You can't piss in my ass"

[@Yrch16]

Waiting for the whole episode! So much in information in a few minutes... Great interview

[@dreadchamp292]

Please help me 7:07 "doubly labeled water" WTF am I hearing?!? I'd like to know what this best way to measure energy use, but I don't know what your saying.

[@samalmond2321]

Ok so I did some research myself. Essentially it is the idea that you are injecting labelled hydrogen and oxygen isotopesinto the body. These isotopes then reach equilibrium with other non labelled oxygen and hydrogen in the body so they comprise an even ratio throughout the body. The oxygen and hydrogen are then used in metabolic processes such as respiration which uses Glucose and oxygen and produces CO2 and water. Due to the supposed even distribution of the labelled particles we should expect a certain ratio of the water molecules to come out of these processes to be "doubly labelled" and thus we can multiply the rare of excretion of these doubly labelled water by its relative ratio to the regular water in the body to calculate a rate of energy expenditure throughout the day. Apologies for the wordiness but it's quite confusing to explain and I'm sure I've missed something or not explained it completely but this is the best understanding I can convey.

[@dreadchamp292]

@@samalmond2321 holy shit, this is the same feeling I had when I tried to "easily" understand how muscles process carbohydrates - that feeling is stupidity. I mean I've read what you said, 2-3 times now, and I feel dumber each time.

[@x0tek]

They put in a type of water that they can track, using special chemistry. It spreads all through the body, like water normally does. Everything your body does to expend energy uses some amount of water. But now, it uses the special water too. And they can track it! Then, they do some math, and how fast the special water is removed from your body can tell you (roughly) how much energy your body is using. ​@@dreadchamp292

[@TheChris403]

This was your most informative video in a long time. I'll be watching this one again.

[@Mark-ks9jj]

Brilliant & where is the rest? It feels like you cut this off short.... I want more of the geek discussion upon GLP-1's etc - YES they work amazingly in helping to radically change both the body & the mental space around seeing gains in the gym.

[@RenaissancePeriodization]

More to come!

[@antonibielewicz6887]

This interview is soo cool! Anthropology + modern fitness looks like such a cool equation. Dr Mike do more of that!