Metabolic Adaptation: What Does the Science Actually Say?

[@bigxxl7896]

This is turning into my favourite channel. Looking forward to being one of those people "I remember when you only had 20k subs, I was here from the start" honestly, your videos are brilliant mate, you deserve a million subs easy.

[@BenCarpenter]

Haha, thank you very much! I think this channel started in something ridiculous like 2012, so I don't think I will be closing in on a million anytime soon (maybe Instagram will get a bit higher than KZbin).

[@bigxxl7896]

@@BenCarpenter Really?! 2012?! Well your videos are some of the best no BS vids I've seen on you tube, and they're very well put together. They're great to watch to brush up on some basics, and consolidate what I already know as a PT. Keep up the great work.

[@brindmusicnerd]

well said - completely agree!

[@supwphilosophy8375]

What proportion of these studies were done on women? As I understand it, metabolic adaptation kicks in after 3-4 days for females and after 1-2 months for males. Thanks for clarifying some stuff with this video, curious what you have to say about this sex difference.

[@kapitalidea]

If people valued information over entertainment you’d have a million subscribers! Thank you for all your time!

[@BenCarpenter]

That is very kind, thank you :)

[@Chill_billie]

"F%&!nuggets" lol Lots of usable content here, including that word. Thumbs up.

[@Otrunyte]

Hi Ben, I was always wondering how much metabolic adaptation actually correlated to a loss in muscle mass? With Big Loser style diets, I imagine there would be muscle mass lost along with bodyfat, which would perhaps explain a lower basal metabolic rate? Or simply the fact that walking around at a much lower weight all day might be less demanding on the body and therefore require less energy? What are your thoughts? I did watch the video, so sorry if you already explained it!

[@cutabove9046]

The reason that the two big studies on metabolic adaptation are always quoted is because they are long term. Most studies that show little on no adaptation are all under two months. The body isn't stupid and won't reduce RMR until a few months have passed. Most dieters know this and call it the dreaded plateau or sticking point. But the RMR reduction in those two cases long terms studies is around 15% of RMR. The rest of the 39/40 percent reduction is the result of mass/weight lost and of course since you're eating less the TEF (thermic effect of food) is much lower. Those two last items make up the balance of the 40%.

[@venuss.7218]

The realest KZbinr ever 😂 I lost it at "have you taken a shit or not" 😂

[@Pierluigi-ns4ms]

Quick question: I was not losing weight, even though I was consuming 1,800 calories. Then, a coach told me "Because, you are experiencing a metabolic adaptation. We should increase your consumption to 2,100 calories". This suggestion is nonsense; right?

[@loongpancoast]

Wow bro, just watched your vid. Finally an objective science based explanation on this topic . Legend 🔥

[@MonsterGurra]

On the picture in the beginning it os more accuret if you swap place on exercise and thermic effect of food otherwise very nice video

[@Diana-zl3ue]

So I shouldn’t worry once I reach my goal physique at a certain caloric intake say 1500. If I start increasing slowly, (100 cala every month or so) I SHOULDNT fear weight regain due to my metabolism adapting to 1500? (This is what my understanding has been with coaches I’ve worked with)

[@aliablackwell8311]

I worry about this too!

[@marcozr3138]

Can the metabolism be fixed

[@WILLPOWR_]

Hmm why is it that when i plateau in my weight loss and decide to have a cheat day (about 300 cals above maintenance) the next day i wake up heavier. BUT the following days after that my body is quicker to lose weight and break through the weight stall?

[@ggverity7632]

Great explanation!

[@HeavyMetalGirl23]

I can listen to you allllll day….and I in fact might just do that…It’s rest day and no work either Woo! Gonna be a goOoOoOd day!

[@BenCarpenter]

Thank you very much. I appreciate that :)

[@boxerfencer]

True enough!

[@imatreebelieveme6094]

If I'd be in the calorie deficit needed to achieve Biggest Loser-level weight loss I sure as hell wouldn't have a lot of energy left for non-exercise activity.

[@Marathon-not-Snickers]

Interesting

[@kapitalidea]

Damn good video!

[@usash19]

I had a really hard time understanding this video

[@Jackjack1978.]

Yeah, there didn't seem to be a great conclusion to everything or a solid takeaway. He had me all the way through the video and then just felt on the value proposition 🤔

[@arthurasatrian9044]

In few words, there was a show where ppl were losing their weight extremely, after six years they were studied and it was found out that their metabolism rate was cut in twice because of lossing weight 6 years ago. In 2020 scientists found that it was because the measurement of the initial metabolic rate was produced when they were doing activities in the show (he calls it energy balance) that is why the measurement was wrong - there was no cut in twice, they had initially 200% of metabolism.