Endurance Exercise Slows Your Metabolism. Here’s How to Fix It

[@LR6092]

Do you formulate all of your viewpoints too support your shortfalls and failures? Your "metabolism" "slows down" as you get smaller because you require less food....because your smaller. The reason people might then gain weight, is because they get injured and hold the same diet or eat more. It's easy tarren. Your metabolism isn't slowing. Your just lowering your calorie requirements because your vehicle is smaller and more fuel efficient.

[@henrywilkins3789]

Truth! So much misinformation in this video.

[@User42121]

I totally disagree!!!

[@LR6092]

@@User42121 you'd be wrong Read the comments, people are waking up

[@magdalenawalton1215]

Yep exactly what I thought. He’s looking for excuses for his weight gain.

[@User42121]

@@LR6092 I'm trying to troll but don't have the personality :)

[@smb06]

Taren you need to present accurate science if you're going to make claims. Endurance training will slow metabolism IF you're lowering your lean body mass in addition to fat mass, yes, because you have less LBM (muscle) for the same reason a body builder with 100 lbs of muscle on his body will burn more calories sitting on a couch than a average joe with only 50 lbs of LBM (even if they're the same height / weight). Calories in calories out is what matters. Metabolic slowing can occur if you lose muscle OR you're eating far too little for a long period of time this happens regardless of if you're doing endurance or not.. which is why people often suggest 1lb fat loss per week or 500 calorie deficit per day, but the slow down occurs over a long period of time. This would happen to a body builder if they tried to cut weight too fast as well - simply because your body is going to break down muscle if you're in too high of a deficit in addition to using its fat stores. The leaner you are the more difficult it becomes to preserve the muscle.

[@EverythingIsPhotogenic]

Your assessment is not entirely accurate here. Metabolic slowing does NOT require one to lose weight. Metabolic slowing happens naturally, even at a stable weight, but we can agree that is a tautological point that isn't really relevant to your objection. The body does want to conserve energy and can, during the extreme swings that Taren is referencing, enter a metabolic panic mode by lowering your BMR to conserve calories. If the body *thinks* that it is starving, it will do whatever it needs to do to conserve calories - the body isn't always smart, it can think it's starving with ample calories to meet the BMR and activity level, this is usually a function or poor nutritional density, which can be a huge component in binge eating and obesity. He pretty explicitly referred to people who ramp up quickly and cause a calorie deficit or diet aggressively. There is plenty of science to show that crash dieters do damage to their metabolism that is not as simple as their BMR is reduced because they carry less weight. This is especially prevalent in women, some of them measuring BMRs between 1000 and 1200 calories which unless your under 100 lbs which MOST women are not, is an untenable diet to maintain and will inevitably lead to weight gain even in the most conscientious eater. This can happen even if they don't successfully lose weight in an appreciable way (e.g. 3 days of virtual starvation diet offset by a day or two of binging essentially micro-level yo-yoing). Sure there will be small changes in the scale day-t-day that would be tough to capture with hydration levels, but we are talking overall meso and macro levels. You can get the same physiological effect in endurance sport. From a biological level, the metabolic abuse *can* be very similar. I feel like this video might read as a foregone conclusion for athletes rather than a potential pitfall, owever, I don't read that as the intended message at the end of the day. I don't think Taren presented this well, but the point he is trying to make is not invalid. The lens of this video should be that people new to endurance sport should be cautious of extreme calorie deficits, volatility in nutrition and training, and understand that body composition changes - much like fitness - may start aggressively then become more difficult over time, even controlling for all other variables e.g. calories and output. I also would have liked to have seen him speak to body composition regarding lean mass vs body fat in the same overall mass, this is something that is not as simple as calories in/calories out.

[@FrankSorbaraTriathlon]

saw title and scrolled right to the comments section somehow knew there'd be some fireworks lol.

[@JeffRElliott]

"burning fewer calories during exercise when you are in shape" You might burn less calories over a specific distance, but you can cover more distance over a period of time so it balances out. I assert that two hours in zone 2 based on HR will be roughly the same calories but you would cover more distance when you are more efficient/in better shape.

[@aliro1]

I want to lose weight through exercise but I'm worried about adaptation and lower matabolism. Like as I get fitter will I need to eat less

[@briang1561]

I agree 💯. Depending upon your physical level of fitness and your knowledge of fitness, will Taren discussions only help you understand what he is talking about. To start this conversation you are going to need to be lab tested for max heart rate. Plug in your number accordingly base of the 5 heart rate zones. Zone 3 is your prime zone and most energy efficient source of fuel for long distances racing. Unfortunately this energy comes from fat in the body. This is were people go wrong. You need good quality training to make your body be very efficient in burning fat in a zone 3 heart rate. If speed is your primary concern in racing what needs to happen first is you need to train your base cardio which comes from zones 1 and 2. If your not worried about speed and just want to lose weight. Then jump right in to zone 3. So as endurance athletes we spend alot of time in zone 3. We can not forget to do interval training that takes are heart zone all the way up to zone 5. I've cycled with older men who have belly and yet have great endurance. I'm guessing they don't train intervals or eat properly. Yes your body will become more efficient and will adapt to its environment. Thats why we have a saying called couch potato physics. Your body adapts to its environment. If you train right and apply the right applications yes you can back down on your calories probably a small amount to maintain a rip physic. But the compounding complexity to all is this. Everyone's body is different based off of age, genetics, diseases and level of fitness. We all come into fitness at different points in our lives. You have to take this information with a grain of salt. Taren has spent probably close to 10 years into endurance sports. His knowledge, experience and understanding has grown tremendously. He's done a 70.3 in 4:30 something that's a highly respectful time from a guy who's has an average physic and didn't spend his time being athletic all his life like Michael Phelps.

[@scottgibson474]

“If you’re training well and getting fitter you will actually be burning less calories than when you were fit” Your missing a key point here, >at the same effort or speed/power< As you get fitter you are also able to run faster or push higher watts which will in turn burn more calories. That’s why you need to build periodisaton into your training. Or as Greg would say, TRAIN HARDER THAN LAST TIME! Of course there are some extreme cases where hardcore athletes may over train and just be in a deficit for too long, but for the vast majority of people they would benefit from losing a couple kgs and shouldn’t be paranoid about ruining their metabolism. How do you lose weight without damaging your metabolism? Easy, just lose weight slowly. SLOWER THAN LAST TIME I reckon it’s great your doing some collaborations with Greg, but you should really watch more of his videos.

[@pingpong6113]

This is what I meant about Taren needing to stick to his swim lane. Great for beginner triathletes, awful for nutrition. I like him better when he’s going for a slow jog with a mouth full of water.

[@matriaxpunk]

Also, your body adapts but up to a certain point. It's not like you are going to end up burning 0 calories during a run, no matter how relatively easy the pace is.

[@danalmasan]

EPOC is only 10%. If you are super fit maybe you can burn 600 cals in a HIT workout. As an example, 3 sets of 13 repetitions of 30 seconds @ 150% FTP burns 600 cals for a 75kg man. The extra 60cals you burn after the workout do not matter. Most people cannot burn 300cals in a HIT workout. Not to mention the carbs you need to ingest prior to the workout in order to complete it. What you have to eat before HIT is more than EPOC: And do not tell me you can do proper HIT fasted. It may feel HIT, but it is not

[@josephmoore8864]

I agree with this completely. I need a lot of carbs to do high intensity. But this might vary for some because I see it blasted all over youtube how "great it is to workout fasted" - I don't believe them but I see enough to question that it might be different for some people.

[@timobrien256]

Interesting.....I am now 65 years old and am 6 foot 175 lbs....when I graduated high school I was 6 foot 175 lbs.....I am a long time endurance athlete and my weight has only varied +/- 5 lbs over those years. For me it has always been calories in / calories out. As I age I do less distance, more speed and more strength and mobility, sleep more and eat better.

[@hebrews11vs5]

That's really something. That's a lot of long term commitment. I hope I can say the same thing as you are in 25 years.

[@henrywilkins3789]

Oh ffs, where did you get your Internet science degree? The college of Ben greenfield?

[@kevinn9069]

EPOC, or the "afterburn", usually accounts for a negligible amount of calories. I've studied this in Uni. Also, you really don't need to worry about protein deficiency so long as you eating 1500+ calories per day. Human body needs 0.5g/Kg to sustain itself, but 1.0g/Kg is good enough for athletes to allow recovery. I bet you no one is struggling to get in 60-80g of protein if they're eating 1600+ cals/day

[@LR6092]

100% If anything, athletes are deficient in carbs the majority of the time. Which leads to fatigue and in many cases, injury. And then the weight gain comes, and then videos such as these where we blame "gut bacteria".

[@henrywilkins3789]

But honesty hurts my feelings and puts the blame on me for my personal decision to eat more than I need. Listening to taren makes me feel better and confirms that it is not my fault for being overweight....

[@josephmoore8864]

Many people do not eat enough protein period. It is hard to do. The rest I agree with though. I've tried the "normal protein by diet" procedure and made horrible or negative gains during working out. I am a heavy set person though and my body loves catabolizing muscle for some terrifying reason. Protein is key but so is a balance of carbs to go along with the energy requirements.

[@LR6092]

@@josephmoore8864 no one is protein deficient. Have you ever heard of someone being diagnosed with low protein Protein may be the most filling of all nutrients and the protein molecule does signal the brain that your appetite is satisfied more so then carbs or fats. But to underconsume protein would be impossible for anyone who isn't in a famine

[@kevinn9069]

@@josephmoore8864 LOL do you know what protein deficiency looks like? Google Kwashiorkor

[@chrisbrunskill1399]

Also... matter absolutely can evaporate. Evaporation and destruction of matter are not synonymous. Water is made of matter and water evaporates.

[@BrandoWilkoZ]

Low carb mixed with glycolytic excercise for long periods of time slows metabolism. Oh wait isn't that what happened to you? How come all elite endurance athletes are lean machines?

[@thefraseman]

With the amount of mental gymnastics in this video, Taren must have burnt 1000's of calories

[@thomasjmaclean]

I don’t want to hate on this guy, his content has helped me a lot as a new triathlete. BUT, he chases fads like my dog chases squirrels. I wouldn’t take diet or nutrition advise from anyone on KZbin, but if I was going to, they would look like Jeff Cavaliere

[@joselozano7475]

Exactly how I feel

[@nicholi1246]

I don’t even know where to start man this is awful advice for endurance athletes

[@thefraseman]

I think Taren underestimates how much his audience loves him and feels so awful to see absolute junk advice. Imagine Taren's training on carbs, I would love to see him succeed.

[@JesseRitchey]

6:27 Dude you can’t in one breathe say the effects noted in short term studies don’t apply long term and then say it’s not really possible to have a study for the long term. If you can’t have a study then this is an opinion and belittling others for having different opinion (internet scientists, bro-science, not wanting to learn) is cringe inducing.

[@chrisbrunskill1399]

Another issue.. your RMR can decrease over time through endurance sport, and calories burned in a specific workout can decline, but Taren doesn't note that endurance exercise enables more (& harder) endurance exercise. Run 10km a day at the same pace on the same course is entirely different than extending your workouts and running longer.

[@matriaxpunk]

If you run 10 km everyday at the same pace and you eat the same ammount of calories, I promise you that you aren't going to suddenly start getting fatter because your body has become "adapted". Try it (but actually track your pace/distance and calories). I pretty much do that and I stay lean year round. Adaptation just means that to get leaner than you currently are you nead to do more exercise or eat less calories. But once you've reached your goal, you can easily stay there if you keep doing the same things that you did to get there.

[@chrisbrunskill1399]

Title should read: Internet Scientist Taren Explains Caloric Efficiency to Internet Scientists.

[@ricoenmas9681]

@Taren, watch Dr. Eckberg and Dr. Fung's videos if you want a deep dive on this. They have the explanation. One thing you missed to talk about is insulin resistance, which most people have developed. And the people who haven't will contradict you because what you said never happened to them.

[@chrisgilligan4968]

Endurance exercise doesn't automatically slow your metabolism - in fact in many cases it actually speeds up the metabolism. But in the circumstance where you are trying to lose weight and you are intentionally not meeting your daily caloric output in an effort to lose weight in this case your RMR can dip. Adding some weight training in has definitely been shown to increase your RMR - but not by massive amounts. I'm not sure there is an easy way to "quickly" lose weight. My personal experience is that the best way you can "trick" your system is to lose the weight at a moderate pace...slow and steady wins the race. I did it once when I was younger - although I was trying to drop muscle from years of chasing big muscle in the gym. It took me effectively 2 years to bring the weight down from a muscled-up 190 (I'm 5' 6") to 150 lbs where I spent the next 10 years as by all rights a decent masters long distance runner. After some years of a deteriorating hip, and subsequent hip surgery. I am back trying to recapture my endurance abilities. Although this time I'm 52 and needing to shed about 25 lbs of fat instead of muscle....and of course feel like the clock is ticking on me due to my age. I am new to the channel....but am interested in your approach - and encouraged by your results. I definitely will be following along to see what advice I can glean out of your experiences to help me get back into shape.

[@RubberDuckyDude1]

I say don't stress too much on time ticking or 'extra weight' lingering, just focus on being healthy! Keep on though you sound like a beast

[@chrisgilligan4968]

@@RubberDuckyDude1 Thanks man. I'm plugging away. The riding has gotten me to a certain point on its own, all our gyms and pools are closed due to COVID here in southern Ontario. I think when I can add the swimming in, I will be able to see the weight start to come down again. I did have an unmet running goal from back in the day. I'm not sure it will ever be attainable at this point due to my age....but only one way to find out!!!

[@communicationiskey-]

Excellent and very comprehensible information! It’s actually basic understanding of “we are is what we eat” with a spin on excel using. The fast food industry has mixed things up so much over the last 30 years that most people do not understand anything about food anymore. Thank you for your input. Back to basics…

[@MaxRothFitness]

Just stop eating so much. You are over complicating it dude. Come on

[@TC2drumlist]

My One Weird Trick to lose weight is: when your training schedule says “4 hour Zone 2 ride”, if you do a 4 hour Zone 2 ride you lose weight. If your schedule says “4 hour Zone 2 bike” and you decide “Nah, I’ll film myself doing 25 minutes of gentle kettlebell exercises instead”, you don’t lose weight. Why anyone would take advice from this guy, when in every video it’s obvious that he’s fallen out of love with swim, bike and run and isn’t following his own training plan baffles me.

[@matriaxpunk]

Do you remember that time a cyclist got so efficient at cycling that he did a 4 hour ride and burned 0 calories? Oh, wait, that never actually happened...

[@DriveandThrive]

Being more efficient is a good thing. It’s lack of muscle that is killing our metabolism. Slight caloric surplus, weight training, a little more muscle and the problem is solved. Easier said than done but there is the solution

[@polski1986]

I gained weight not only muscle when I started cycling... when I was pure runner I was the leanest... long hours on bike made me somehow softer..

[@LR6092]

Bikers are notorious for overestimating calorie expenditures. Which then leads to the common bikers entitled attitude towards loose diet choices like stuffing down croissants and other baked goods along their rides. Bikers also have the luxury of carrying food on them where a runner requires aid stations for longer efforts. I am also a runner and awaiting my bike now but there is no chance it will make me any less lean. Infact I plan to only become more fit because of it, of course.

[@unclelee743]

Weight training absolutely key for endurance athletes to stay lean - however, will be detrimental to calorie efficiency on long events

[@the1gofer]

@@unclelee743 There is a balance to be had. Most of us are never going to be so muscular it makes a significant difference.

[@DublinDapper]

Cyclists routinely stop for coffee and cakes during their rides😂

[@LR6092]

@Trex Me I have a Salomon vest and flip belts as well. I used to put food in for 15/20 miles but that was long ago. I don't even bring water on 20 miles now. It is my 1 long run in the week but I like to train not to require food or water as much as possible

[@larrypfister7096]

Awesome. Helps explain my weight loss plateau. The learning never ends. Thank you.

[@SBoots29]

Thank you Taren, I look at all information and try some. As an age group Triathlete my biggest goal is not get injured. As an older athlete(+60) just want to stay mobile and constant weight watch is alway and will be there. Life is a balance. Keep up the good work.

[@joselozano7475]

In my opinion, wrong endurance training can lower your metabolism. It doesn't matter if you are training for a sprint or for an ultra triathlon, the body need to work on different zones. Once your body adapts to a training session is time to change it

[@matriaxpunk]

This is just nonsense, adaptation doesn't work that way, exercise will always burn calories no matter what. You can adapt to a certain stimulus, become more efficient and burn less calories than the first time you applied that same stimulus. But the difference is not that big. If you run 10k everyday at the same pace, you are going to burn pretty much the same ammount of calories no matter how addapted you are.

[@basssorc]

Taren, are you trying to join the band of youtubers who tell their viewers BS, so they can make excuses why they dont reach their goals?

[@BiggieTall_06]

Thanks Taren - I’m so glad that you have taken the time to dive into all these topics and most of all remove as much of the noise, conflicts, and confusions with both dieting and proper training methodologies. Total “man crush”.

[@heypauly2002]

Matter can be turned into bile acids. While acids can just go out your rear end. That is one way you lose energy without doing anything at all.

[@The_Cptn_Louk]

Im just wondering why none of endurance athletes do not have good looking body with muscle, and If is this possible, like could Nick Bare be an Eliten Triathlete with this kind of Muscle ?

[@elclaudiosanchez]

when i was lifting weights i had a six-pack but could not run 5k or swim half mile, 2 years and 12 pounds later I have 3 triathlons, 1 marathon and 5 half marathon, I would not change the feeling of getting to the finish line for a six pack and low Vo2max.

[@lukerussell2828]

I like this. People who crash diet need to see this. BUT my one thing is- endurance athletics doesn’t NECESSARILY mean you’re in a deficit. For the extremes- ofc. Cam Hanes is probably in a deficit quite a bit. But for someone who maybe trains 8-12 hours a week and makes a concerted effort to eat enough- should be fine.

[@MrTerron01]

Hey Taren, i would recommend you focus more on producing good times in triathlon, then being hellbent on lowering your weight, who cares how you look without a shirt, lose some stress man :P

[@lawathlete]

Yeah but weight relates to speed

[@MrTerron01]

@@lawathlete It does, but dropping weight and keeping the power is not a given. it's not like just changing to lighter wheels, weight loss is not a free gain. In my opinion one should try to have healthy eating habits + train well, then your body is going to settle into the best body composition for the job. as far as I can tell, taren is doing that, so maybe it's all about accepting yourself now :)

[@mattoniy2840]

@@MrTerron01 dropping weight whilst doing high cardio activity is easy if you count calories.. no excuses.

[@relauraba]

I'm so high and this is so long. I feel like I touched the void.

[@kahlis]

I remember seeing a study recently where they studied, as I remember, partisipants running across America, and found out kind of the same. At first they were using huge amounts of calories but then it came down to, as I recall, 4000kcal/day. I'd have to look it up cause I might remember the numbers incorrectly, but the point is that it happend.

[@DublinDapper]

Taren you are clearly struggling with your relationship with food. Concentrate on that please

[@matriaxpunk]

You are overcomplicating things. I run the same distance at the same pace pretty much everyday, I eat the same ammount of food and I stay lean year round, it's that simple. Adaptation doesn't mean that you become so efficient that you suddenly stop burning calories, that's nonsense. You just have to find the level of activity and the ammount of food that allows you to mantain the weight and body composition that you want. Obviously, if you want to get leaner than what you are now, you have to do more exercise or eat less calories, but once you achieve your target bodyweight you can keep doing pretty much the same thing without worrying too much about your body suddenly becomming "adapted". I'm talking from a pure wieght loss perspective, not from a performance perspective.

[@devidia]

Taren, you don't have a monopoly on the truth. Just because someone doesn't agree, they are not automatically mindless broscientists. It's also kinda funny that in thesame video you refer to Doucettte, who is on of the biggest broscientists on KZbin. You are not as smart as you think you are Taren. Also, shredded? Yeah that's not shredded, take it a notch down on the auto felatio mate.

[@LR6092]

I feel the same. His delusions begin in that he feels he was super fit at his fittest point. Which in fact was fluffy.

[@henrywilkins3789]

And the funny/ironic thing about when he was “shredded” he was doing around 20 hours per week of endurance training. His metabolism must have been completely messed up and I’m sure he was only able to eat 1000 calories a day to get so so lean....complete bs.

[@Thomas-qy4dm]

Especially in nutrition there is so many theories and thesis. He keeps picking what fits him best at any stage. If you would watch all nutrition vids he released over the years it would be highly contradicting.

[@oliviaraymond8496]

I don't understand the bad comments, what you are saying is pretty standard and does not mean that you do not burn calories, you are just more efficient that someone else, every experts is saying this forever.... being efficient at preserving energy is paramount to go faster for longer....I don't see what the big deal is....obviously during the effort per say you will burn more calories than someone who is not adapted as you will do more distance in the same amount of time, you will be less fatigue even use fat for energy if you are the GOAT and it becomes effortless for you in terms of taking in oxygen so you become a calorie burning machine.....BUT at rest you are more efficient than someone else......simple really...why all the hate???

[@sgrouts]

Just subscribed. Love your channel. Keep up the great work!

[@cayennepeppa707]

This is pretty cool. You did a nice job of explaining the Athena and Clydesdale classes in Tri. Nice job!

[@SprayIgniteBoom]

Cool to know bro! Glad to see SOMEONE isn’t pushing high protein low fat and minimal carbs. That will get you results...but is NOT SUSTAINABLE. Our nervous system runs on sugars, our organs on carbs and our muscles receive signals from them. Hydrate, carbs, ‘clean’ proteins and balance is key 🔑. Thanks again Taren~

[@thomasjmaclean]

kzbin.info/www/bejne/Y4G1f414rJaJm8k

[@thomasjmaclean]

Just wait 5 minutes, he'll flip again and "push" something new...

[@sylvainnoel1907]

Hey Taren, I all ! I don't know if I'm allowed to do it here but, on that same kind of topic, I highly recommend a book (why not an podcast with him) from Dr Marc Bubbs (he's Canadian by the way... ;) ...) titled "PEAK; health, nutrition, recovery, mindset. The new science of athletic performance that is revolutionizing sports".

[@murraywanner4767]

Your metabolism does not slow as fitness increases. As well, you were recently preaching LCHF and now it's high protein, high carb and moderate fat. Your nutrition advice is contradicting itself. It seems you're experimenting yet speaking as an expert. Please be aware your advice is affecting others' health and wellness.

[@laurenbloom3158]

I love Natacha Oceane here on KZbin and she has said many of the things you mentioned too. Great stuff.

[@danalmasan]

This is so wrong. If you do 200W unfit you will burn more calories and have a higher HR compared to doing 200W when you are fit. But if you stay at the same HR you will burn the same amount of calories in both scenarios, because when you are fit you can do more W at the same HR:

[@derkong7114]

He is talking about metabolic rate. Endurance trained athletes carry less muscle thus they have a lower daily basic burn. Doesnt mean you can be shredded it only means you must work out to burn callories vs sitting around

[@EverythingIsPhotogenic]

You misunderstand how calories are burned. YOU are wrong. Maintaining 200 watts for 60 minutes burns the IDENTICAL number of calories for a fit and an unfit person. Calories are expended based on kilojoules expended full stop. 1 kilojoule is equal to 1,000 joules. 1 joule is equal to 1 watt X 1 second. One Calorie is equal to 4.184 kilojoules. Due to the fact that we are only 25% efficient at the transfer of energy, 75% of that 4.184 kilojoules is lost by way of heat so measured at the power meter that remaining ~1 kilojoule equates to one calorie. Gross metabolic efficiency can vary between 20 and 25% within athletes, but the gold standard is to calculate based on 25% unless GME is tested at a different rate. If you hold 200 watts for one hour you expend 720 kilojoules Math: 200 watts X 3600 seconds (the number of seconds in an hour) = 720,000 joules -> 720,000 joules = 720 kilojoules and using the 1:1 ratio of kJs at the power meter to calories a person will burn ~720 calories. It doesn't matter the person's height, weight, heart rate, fitness, or bubble gum flavor, they will ALWAYS burn that same number of calories with a small margin of error for GME. You CANNOT break the laws of thermodynamics. Energy cannot be created or destroyed. Heart rate is not energy, it is a measurement of STRAIN. Power and output are energy. Taren is talking about the factual impact that endurance sport and activity can have on BMR which is not the same as calories burned during exercise. Taren did not make his statement specific enough when he said you burn more calories because you are more fit, it's not "fitness" it's the increased output that comes from becoming a stronger and fitter athlete -fitness is a term used too broadly and cal lead to confusion, but we are splitting hairs on semantic, that doesn't negate the actual point.

[@henrywilkins3789]

But wait....that doesn’t explain why I am gaining weight. It isn’t my fault. Am I tracking my calories? Well no, I just know that taren tells me it is my metabolism. Do I eat more than I should or need? Maybe but even if I didn’t it wouldn’t matter because all the endurance training I’ve been doing has messed up my metabolism which leads to me being hungry all the time so I eat sleeves of Oreos. The Oreos aren’t making me fat, it is the biking and lower muscle mass which screwed up my metabolism. I’m going to stop endurance training and just do some kettlebell training and eat what I want to lose weight.

[@EverythingIsPhotogenic]

@@henrywilkins3789 I'm not sure if you think your trolling is funny, but it's rather pathetic. If you have a critique of Taren's content, then put up a valid rebuttal, otherwise, you just look like a small pathetic man, who has little else to do but denigrate others with pretty paltry sarcasm. If you insist on reacting with satire, at least make sure you're good at it.

[@josephmoore8864]

@@EverythingIsPhotogenic Um, heart rate does matter science splainer. If you are unfit your body has to work harder at any frigging exercise even if the watts are the same or time factor is the same. This is why you have to change things up as you get fitter and why it gets harder and harder to have even a small % increase in fitness as you get fitter. Strain means shit has to work harder. That means heart has to pump higher which burns more energy. Your little calorie counter for watts x time doesn't matter when someone who is an athlete at jogging puts the same numbers as someone who is 500lbs. The 500lb person is A) either dead after workout B) burnt 5lbs of fat. Athlete is out there doing jumping jacks still with a heart rate of 90.

[@drc3857]

I feel like people complicate things on weight loss, dwelling too much on the science. I don’t count calories nor do intermittent fasting, I stay active (i.e. run at least 40 to 50 miles a week) and avoid highly processed and inflammatory foods and that work just fine and sustainable (at least from my perspective). Nonetheless, great 👍 discussion.

[@nicholasburnett4139]

I mean.....aren't you an internet scientist, too?

[@jakehudgins6938]

Taren, please please, on behalf of everyone that has studied or researched exercise or nutrition science.... just stick to triathlon tips. I know you’re trying to be helpful and clearly passionate about learning about the science, but your lack of detailed knowledge in the field is setting you up to present misinformation. Your tri tips are great, but the falsehoods you’re presenting aren’t helpful for those who are ignorant to the details you’re missing.....

[@Sunnydaypicnic]

Clearly he is working through his own struggles and prolly best he keep in antidotal.

[@briang1561]

Your obviously not an endurance athlete.

[@jakehudgins6938]

@@briang1561 what about my comment provided you evidence that I am not? Lol Genuinely interested because I do in fact do triathlon. Also, *you’re

[@briang1561]

@@jakehudgins6938 you said you studied it? Or on behalf of people you have learned from? Where is your facts? I just studied rocket science do you believe me? If I can't put any meat or potatoes (has far as facts goes) on the plate what proof or facts do I have to give you to chew on?

[@Mike0]

A fitter athlete is putting out more kJ/Watts/calories per hour for the same intensity, therefore more calories per hour. Same with running, the faster pace is higher calories per hour. If you don't increase your pace/power you will burn less calories, unless you're not getting fitter

[@matriaxpunk]

Up to a point, otherwise one could run a marathon without burning any calories, and that just doesn't happen. Adaptation also platews. Running a certain distance is always going to burn a certain ammount of calories. Again, there's no such thing as free energy, you can get more efficient but just to acertain point.

[@magdalenawalton1215]

🤦‍♀️Yep I always think that when I watch Seth James DeMoor.

[@stefanpalm4182]

Sorry, not very convincing.

[@chrisbrunskill1399]

Poor explanation aside, it is true that over time your body will become more efficient and burn fewer calories in endurance sport. However, Taren infers this is somehow bad by stating that "to combat this" one must add muscle mass. Efficiency is good in endurance sport. I assume he means that if you don't compete and instead just want to lose weight, adding muscle mass is useful "to combat this."

[@matriaxpunk]

Also, your body becomes more efficient up to a point. Otherwise, you would end up burning 0 calories during exercise, and that just doesn't happen.

[@winalldayeveryday]

A lot of this does make sense. Once I started ramping up aerobic activity for long course Tri, I immediately dropped significant weight. However, I’ve noticed my weight loss has plateaued and I’ve actually gained some weight back despite an INCREASE in training volume. Very interesting stuff.

[@JeffRElliott]

I do appreciate the focus on fiber and protein

[@hebrews11vs5]

I'm here in the comments looking for Greg Doucette.

[@decafcoffee73]

I have a question or thought. I have a bro who says why are you using gatorade, scratch etc while running. That's what made your stomach fat. Thoughts? I run Bout 30 to 40 miles a week. 48 yrs old

[@heredianos]

Lionel Sanders drinks like 3 litters of Gatorade per day... No stomach fat tho

[@nancypulham9493]

@@heredianos Lionel Sanders has also studied his sweat output (he is a very heavy sweater). He also runs more than 40k a week with hundreds of bike kms with more than 10,000 yards of swim thrown in for fun lol. Therefore, there is no comparison.

[@heredianos]

@@nancypulham9493 Yeah exactly, Gatorade doesnt make a fat belly, that's what I'm saying, 3 litters of Gatorade per Day is insane tho

[@bertenericasalembier-kieke2172]

there is so much complete and utter nonsense in this, i don't even know where to begin. this should be illegal, this guy doesn't know the first thing about any one of the topics he's throwing around randomly. really looks the part too ... would be funny if it wasn't sad AND dangerous for those actually listening to this 'expert' on nutrition and ecrinology.

[@glenngoysens8372]

Hi Taren, interesting video. I was wondering if you should strive for a higher metabolism if you're a long course athlete? Keeping your metabolism high to keep weight down seems like a good thing, but I'm not sure if a high metabolism is still desired in a 12 hour race? Or is it possible to have a high metabolism and still have a high fat burning rate as well? Thanks!

[@ebhkkc1]

Ok Taren your channel used to be really good then Covid hit and it’s gone South !! I’ve subscribed again but now I’m going to unsubscribe Blah blah

[@dekkerotero4]

Thanks for the advise in this video.

[@t1g3r8]

Which option do you recommend for triathlon training treadmill versus curved woodway treadmill

[@magdalenawalton1215]

I’m curious if Greg would agree to that.

[@maxe6538]

So...metabolic efficiency lmao most of us want to be metabolically inefficient. I guess just saying “endurance makes your metabolism slower” is inherently true but a misguided way of saying it

[@AmyStone]

Yup The word choice is a bit ...weird...clickbait-ish...

[@jalalbaydoun8185]

Very informative video... Thank you Tarren

[@gabrielminville738]

Wtf is this?!

[@Mike0]

Yes

[@gijoe5508]

Diet is too sophisticated to me. I avoid sugar except desserts from mom and I drink a lot of water. Climbing mountain road on a bike with some weight is not so bad. Anyway, I increase my muscles and then I burn faster my fat so I do what I can on the moment. The best fat burner is 4km swimming each day in 1:h30 after gym workout. Now, I dig a basement or pool with a shovel. I only work cardio and pushup with my covid-19 restrictions.

[@triathlonlab4340]

a new level of misleading....if by metabolism you mean metabolic rate then show these slowdowns per kg of total and lean mass at rest fasted.

[@tropicalcycling]

This was great! Thanks Taren.

[@mohabi544]

Well done 👍, great content as usual

[@mitchbeck3863]

Poor choice of words to explain a simple concept.

[@nickd8719]

I'm not sure about this

[@thru_and_thru]

I stay lean because I am too busy to eat a shit tonne of calories throughout the day. To lose weight just get a job that requires you to be on your feet all day and barely have time to take a piss 😂

[@CharlesReedPi]

There isn't enough content on this

[@nenetsusa6566]

No offence tarren, I love you and your channel mate, but you eat so much shit bars, powders and supplements. They are not real food, I thought you would know better. I hope you find your answer mate, but eating supplements to me isn’t healthy.🙃

[@KTList]

Awesome video - fascinating stuff

[@koolrabi768]

Thermodynamics has nothing to do with your weight, wood (as in: trees) has a caloric value but does not make you fat. Hormones have everything to do with your weight. You can't out-run a poor diet that rises your insulin and blocks fat burning. Look into keto to lower your fat-storing hormones.

[@craigcooper1776]

Wtf is that sideways kettlebell swing move???

[@pedroalvares7031]

Lower heart rate = less calories burn. If you dont believe that is your problem 😂 Could be active or rest heart rate, doesnt metter. Nice video!

[@unclelee743]

Good video !!

[@GiantOfTheNorth]

8:50 Whoa whoa whoa. This is just goofy. Let's say I run a 10min/mile right now. According to calculators let's say I burn 330 calories during a 5k. After a 12 week training routine, I'm not going to be running 10 min miles! But sure, if when I'm fitter and more efficient and I run a 10 min mile 5k, my body would burn less calories. But I'd be running 9-10 miles at whatever, 8-9 min/mile. How do we combat this?! Train hard!!!

[@matriaxpunk]

If you run the same distance at the same pace, you are going to burn pretty much the same ammount of calories no matter how fit you are. Is not like you burn 300 calories when you are unfit and 10 calories when you are fit. That's nonsense. Your body gets more efficient, but the difference is not that big. Otherwise you would end up burning 0 calories, and that just doesn't happen.

[@kentyoung6405]

Great. Thank you!

[@yrussq]

Well, an attitude like "if you don't want to learn it's not my problem" is just showing the lack of scientific proof in your non-scientific rant with logical holes. "You body don't want to change" but you admit the humongous change/improvement at the start. Makes sense - i don't want to change so i change like crazy in the beginning. Logic 101 and you've missed the class, buddy. "You body don't want to change" but you can't see the difference between slow metabolism and effective metabolism. Using 100kcal to walk 4km instead of just 1 km, is showing that your body DID change, it adapted and increased it's effectiveness. The fact that you can't give it enough work to keep the needed calorie burn is your personal problem. You forced it to be more effective - it is now. And so on and so forth. In other words you have no idea what you are talking about here. Very disappointed with your arrogance. I think i'm not the only one who seriously considered unsubscribing after such an unprofessional approach. If you don't know things for sure please stop presenting your logically and factually flawed rants as an ultimate truth.

[@villamartignoni]

Yes! Thank you!

[@philipthomas6]

Great video! Thanks for putting all of that together.

[@MT-ys6ju]

It's true.. I was slim and toned when i used to do crossfit.. since i started triathlon i gained weight and cannot loose it

[@MT-ys6ju]

@@cleveranwitty811 I had more muscle but i had less fat.. I was more lean.. this is what I meant by slim.. I have a tendency to weight gain fat easily and with triathlon I find it a lot harder to loose weight..

[@mattoniy2840]

@@MT-ys6ju arr you eating more for triathlon though?

[@MT-ys6ju]

@@mattoniy2840 Yes, I try to eat calories for enough energy and try and keep a 300-400 calorie deficit but I fail very often.. I am so hungry all the time!

[@mattoniy2840]

@@MT-ys6ju yeah I do have the same thing but considering the deficit is often at much higher calories when youre training a lot you can manage it. Just make you can get the most bang for your buck and stick to filling healthy foods and you can eat plenty.

[@Pian0Mon]

Taren was talking, but all I heard was "PIZZA PIZZAAAAAAAA!!!! Pizza pizza"

[@LR6092]

I heard a bunch of excuses

[@2boys1man4me]

Always dishing up great stuff and keeping it real, Thanks You!

[@LR6092]

Don't listen to this ridiculousness

[@smb06]

There's a lot of misinformation here. I agree previously he used to give good info for new triathletes, but he's not presenting a fully accurate picture here.

[@HereThereBackAgain]

As always, good stuff. Appreciate the video Taren!

[@stefanweilhartner4415]

that calorie deficit slows down the metabolism is really not proven at all. and you should know that because you know what medium intensity training on the limit of aerobic anaerobic heart rate border does regarding damage. cortisol goes up, lean tissue breaks down protein to release the amino acids to be converted into glucose and burned off to make ATP. this, exactly this has been done in in the biggest loser show. their goal was NOT to lose the most body fat, their goal was to lose the most body weight. with constant high cortisol because of medium intensity exercise to maximize calorie burning (NOT fat burning!!!), they completely fucked up the body!. it is the same thing that happens with tour de france cyclists. they lose not only body fat but a huge amount of lean tissue from everywhere! muscle including heart muscle, kidney, liver, all organs, maybe even the brain, also bone density. and the same thing can happen with diet alone also. everything that raises basal cortisol for a longer time fucks up the metabolic rate. and this has nothing to do with calories directly! however, the is a inverse correlation between calorie intake and high cortisol. but if you have all the hormones in the right place, you can stay on a caloric deficit longer without rising cortisol. as you announced it, what you are doing here is bro science. and you don't have to mock people who try to explain where the difference between correlation and causation is coming in this case.

[@JamesBond-ny3cb]

Good video T

[@gerardomarmolejo-daher6958]

Okay so: high protein, high fiber, low carbs, moderate fat ?

[@andrewhelms1373]

🧢🧢🧢

[@zepols86]

TRUTH, thank you for dropping science

[@mikecallihan5063]

Well crap... Exercise and get fat, don't exercise and get fat.

[@BenjaminBriu]

That was a lot to digest!! But great information!! 👍🏽👍🏽👍🏽

[@sandymann5056]

Very informative Taren. Love it! :).

[@richardgibbs4677]

Jeeeeezz

[@Shevock]

Anybody who says 'calories in, calories out' has a body that's naturally thin and has never effectively lost weight over the course of years and decades. What's worse is my friends who say this nonsense while eating more calories every week and doing far less exercise than I do.

[@trepidati0n533]

Well it is calories in/calories out...the problem is you most people don't know what affects their "metabolism" as taren stated thus how the "out" works can result in interesting results. I have been yo'yoing for the past 20 years. I finally hit a weight I can "sustain" but it is rough because my metabolism is fighting me. Homeostasis is a mother fucker....but, with the ability to actually measure your baseline metabolic rate for less than $40 at most universities these days makes it a viable input for people to dial in their calorie consumption and then they can try and mess with their metabolism.

[@andrewlancefield3730]

Utter nonsense it's calories in calories out and i lost over 100lbs

[@LR6092]

Uhhh. I did! I was 230lbs at 5'10" and now I'm 158lbs at like 9 or 10% bf. Thanks to cico, along with a diverse diet. It takes hard work, dedication and persistence over years but it's what it takes. Don't make excuses

[@basssorc]

1. Step: Stop lying to yourself, take responsibility for yourself instead of putting others down and devaluing their achievements

[@Shevock]

Lying trolls are out en masse on this page. Poison.