Why We Get Slow Metabolisms & Should You Reverse Diet? Science Discussion ft. Dr. Eric Trexler

[@JeffNippard]

So many great topics covered in this video. Feel free to hop around with the timestamps below and you can also listen on The Jeff Nippard podcast on iTunes/Stitcher. 0:00 - Intro and topics summary 5:13 - What is metabolic slowdown/adaptation? 9:02 - Do bigger/fatter people have "slower metabolisms"? 17:28 - How to reduce metabolic slowdown when dieting 19:04 - Do refeeds and diet breaks help? 28:45 - Rate of weight loss (how fast to lose) 32:48 - Misleading/inflated "maintenance calories" 36:17 - Rapid fat loss/ crash dieting 40:11 - How should you train in a deficit? (Decrease load or volume?) 44:40 - Starvation mode 50:58 - Metabolic damage 59:20 - Reverse dieting

[@abhinavpal1185]

Thanks

[@rudylabsilica2286]

OMG This is like a whole college semester! Taking notes, there might be a test after.. Thank you!

[@michaelbelmont3512]

Will we ever see this type of sweetness on the very popular app, Spotify? The one with the sideways, green and black adidas logo

[@george7451]

jeff im very interested in the effects of intermittent fasting. multiple day long fasts and keto based refeeds interest me the most. i have seen that my metabolism in fact goes up massively at the end of fasting and i wondered if there was any truth to this

[@deejayspillz]

Jeff Nippard check out the audiobook “Healing Back Pain” by Dr. Sarno. Life changing! Older book, but way before it’s time. Just check out the Amazon reviews and you’ll be sold.

[@anareis8770]

I have a 4-year degree in Nutrition Sciences (equivalent to being a dietitian in the US) and I can honestly say that Jeff's videos have taught me more about the practicality of that science than my degree. What you do is a public service. Thank you so much

[@shoutxiao5459]

I felt uni is totally waste money compare to Jeff's video

[@laurynfromtheLAB]

The 4 year degree is to get your feet wet. Similar to learning physics, it’s just the bare minimum. Imagine being told everything you were just taught isn’t the reality and if you really want to know physics you have to keep studying it. Same thing with nutrition, it’s better to keep studying and doing studies

[@theastuteangler]

@@laurynfromtheLAB lol what? 4 years of physics is absolutely not “the bare minimum”. The comment above demonstrates two things: quantity of education does not correlate with intelligence or even knowledge, and that the education system is simply a business and their business is to sell degrees and books.

[@laurynfromtheLAB]

@@theastuteangler I’m not disagreeing, just adding more reasoning to why a 4 year degree doesn’t mean you’re not educated in a topic

[@LiveLifeWithLove]

Well it maybe you had low GPA then 🤣 .. no punn intended ,😲

[@caelenow2829]

A doctor, professional bodybuilder, and a trainer?!? This dude is badass

[@emprolken7082]

Lol 69

[@bestboy007]

so what does he say about reverse diet? summary please. yes or no?

[@Sixdays_aweek]

Dream guy

[@mandalorian4620]

@@bestboy007 Jump to 59th minute, they talk about it there.

[@Zetsuke4]

Caelen OW boring

[@OurFitFamilyof7]

This is something where listening to it once is not enough. Grab a pen a paper take notes and listen to over and over again. Thank you Jeff always enjoy these deep dives!

[@northwestmodernpestcontrol6020]

Our FitFamily Take Notes!

[@milicakalinic]

Our FitFamily I was actually taking notes and then I saw this comment 😂

[@uBmaniac]

Share your notes! (Please)

[@christiandefosse]

Tottaly agree!

[@igloo8439]

I got a question I'm hoping someone can help me with. When they talk about fat loss from a weight percentage standpoint, are they talking about your current weight or your starting weight?

[@zntpt]

Oh man, long Jeff Nippard diet video. Time to grab some extra butter popcorn and learn how to be healthy

[@zntpt]

@Zechs Marquise hell maybe I'll swap the popcorn out for fried sugar cubes

[@MikeGubisch]

Zack Nusser Training sugar cubes dipped in chocolate and fried *

[@jordanpike5816]

I got diabetes just reading these comments. Time to go make some fried sugar cubes I guess

[@wyattbarefoot5411]

I believe fried butter, then roll it in the sugar cubes would be better 😂

[@cordlefhrichter1520]

@@wyattbarefoot5411 Everything you guys are listing sounds very unhealthy! If you're so interested in health what are you doing eating fried sugar cubes!

[@osse1n]

Screw Netflix, here you have a documentary. Jeff, maybe you should start doing documentaries? Maybe hire a crew.

[@JasM3dia]

For sure he should! His voice fits it so nicely too! 🙌

[@garrysanon3415]

Ok

[@CarlosMedina-jc3nu]

This reminds me that Veritasium did a documentary on vitamins, if Jeff does one on macronutrients and metabolism I'll definitely watch it.

[@centroverge]

i'm a filmmaker im down to do this

[@magicmoonart]

People said that about his girlfriend's video Stephanie Buttermore

[@samwaite1421]

Knees weak arms are heavy. Dom Mazetti

[@MasturbaterPlaysMC]

His legs spaghetti

[@housinauthority5258]

He's nervous

[@johnsontan345]

Mom's spaghetti

[@theivious]

....cant u feel it guys??? there u go, its the vernal equinox! we cant do legs day today

[@ThebirdmanTrainer]

.....But his metabolism sped up already, he lost pounds, but he keeps on sweating, belly not gone down.....

[@emidarabderrahmane5893]

Jeff would hate me for that but anyway, lets make your life easier "badasse's" : 5:40: metabolic adaptation 9:00: do smaller people have fast metabolism and bigger people dont? 10:35: NEAT concept 12:05: leptin hormon and low testostern during metabolic adaptation 14:25: individual differences in quicker metabolic adaptation 17:35: can diet breaks fix metabolism adaptation 24:45 : how to attenuate the causes of low metabolism 29:24: the best rate of weight loss 37:20 : loosing fat without losing muscle 40:15: in a caloric deficit diet shift weight volume into more reps 45:00: starvation mode and losing weight 49:12: water retention and losing weight 51:36 : metabolic damage is recoverable 59:00: have plenty of recovery time 1:00:00: maintening your physic after your diet is ended

[@laureng2820]

Thank youuu God bless

[@Tyler-ei7gn]

Love you

[@alenawildner]

Emidar Abderrahmane it’s all in the bio already I guess he won’t have a problem with it😂

[@robertog2053]

Alena lmao

[@alicetinoco9113]

UP!

[@michelleuk4788]

52:50 I can relate to this! Took me 12 months to get my menstrual cycle back to normal! This was due to PROLONGED low calorie diets! I am now eating wey more, lifting more & finally getting lean but in a healthy and sustainable way with a fully functioning cycle 👍👍🎊🎉🎊🎉💗💗💗💗🍩🍩🍩🍩✌😘

[@TheCsePower]

How long was your diet and what was the calorie deficit?

[@7thCobweb]

Chung David y'all insane askin these personal questions

[@michelleuk4788]

@@7thCobweb Haha no it's fine, basically I started listening to my body and getting in tune with it, being sure to eat enough healthy fat, a lot of carbs, enough protein and fruit & veg. Limited cardio to 10-15 min and weights to 30-45 min to limit stress on my body and km too sore I dont go. So basically I focus on my overall health and nourishing my body as opposed to killing myself and starving myself. Hope that helps. Meggan Grubb my biggest inspo xx

[@iluvjimin2782]

Michelle UK did you do 30-45, and 10-15 a week or a day?

[@JNM9397]

What did you do I was on a low diet and under eating and doing to much cardio 7 days a week. I up my calories from 1000 to 1700and now I’m gaining weight weight training 4 days a week . My lowest when I lost my period I was 135 and now I’m at 152 but don’t want to go back to 195 when I was very unhealthy at that time

[@RoadRageRadio]

Possibly the best information on weight loss I've ever seen. Nice work fellas.

[@de1deonlyPs3]

Cardio isn't just negative calories, it is also a recovery burden... light bulb moment there.

[@housinauthority5258]

Then why are 100 metre sprinters so jacked and ripped? Obviously the anabolics play a part, but it is not just that.

[@RoadRageRadio]

@SpaceForceGames If you are going crazy in the weight room and doing cardio as if you are training for a marathon something has to give.

[@jimbersmcimbers]

@Brian Campbell you are overtraining. Either cut back on the cycling or train legs less frequently and see what that does for you.

[@KingNimby]

@@housinauthority5258 if I had to guess it's that sprinters train by sprinting. I'm assuming that's what the majority of their training is dedicated to , so they arent doing a ton more "cardio" on top of that to inhibit recovery ? Just a guess here

[@housinauthority5258]

@@KingNimby Yes, you are guessing; sprinters do all kinds of plyometric drills which are extremely taxing from a cardiovascular point of view.

[@fredsonii5966]

I‘m normally in bed by ten, even on a weekend. Decided to delay that for once in order to listen to the interview. It’s 11:15pm now but it was totally worth it. Very informative and enjoyable at the same time. The chemistry between the two of you was so good. I hope Eric will be back on your podcast at some point. Thanks, Jeff!

[@deejayspillz]

Fredsonii Graf X2 speed chipmunk mode lol. Watched it in just over 30 minutes. :)

[@uBmaniac]

@@deejayspillz underrated comment

[@theexipureteam3460]

What i noticed after an aggressive cut was that no matter how much i ate, id still be starving. It literally felt like i could eat anything at any point. Another thing was just overall fatigue after the diet and lack of libido for a long time. Probably fine for obese individuals though. P.S: See the solution’’ on my’’chan’n’el - A newly discovered bizarre tropical fat-dissolving loophole that has NOTHING to do with dieting or exercise... (in fact eating your favorite foods is recommended!).

[@jacquelinearthseed76]

Thanks for this Jeff. I love that you have real academics on here to get through the NOISE on social media. We need to be prioritizing “evidence-based” thinking in all fields but especially in fitness. Ideally it happens when scholars and real practitioners come together.

[@camillecalderwood8837]

I am a physician. A Urogynecologist specifically. I am into fitness. I would love to know how many of these studies are in perimenopause and post menopause, because we still have huge unknowns on helping women navigate the landscape of their metabolic health during this timeframe.

[@julietamagnetto7357]

I was getting anxious because I'm about to finish my diet and wasn't sure if to reverse diet or not and then this video comes up in my recommended. Thanks algorithm lol

[@detectivejonesw]

Ikr, it came just at the right time for me too to implement a diet break

[@Apollo2112x1]

Hahahaha 39:40 "I want to be as muscular as possible, with as little far as possible.... While still being alive"

[@Chris-yf2zs]

18:31 go for a slower rate of weight loss, smaller deficit. Body responds better in terms of metabolic rate, hormones and loss of lean tissue. Refeeds and diet breaks are also an option. ***1:01:00 slow rate of weight loss plus go to maintenance every fourth week 21:45 sustainable weight loss 27:30 cardio not the answer while cutting 30:00 lose around 1% of weight a week 52:00 time to heal metabolic damage 58:20 harder if you don’t give time in between cuts

[@Magnulus76]

I hope in the future the weight loss industry gets the message. The reason short term weight loss doesn't work is it "destroys your metabolism", esp. the loss of lean muscle mass. This is especially a problem for people that are just moderately overweight or skinny fat, dieting can set them down a dangerous road headed towards cardiometabolic risk factors.

[@americandemon7626]

Jeff has a fanboy smile through the whole thing. He's so excited about this and it's so wholesome.

[@MrGflan]

This was so monumentally helpful for me Jeff. I’m stuck at 150 pounds and I think I may just be lacking sleep and too much cortisol, stress. I’ll look into the thoughts provided here. Thank you fellas.

[@kaylaknoxxx4834]

Loved all of this! until 46:40 when you say "people who are actually starving" this is only referring to marasmus, when you see pictures you will also see bloating. This is called kwashiorkor, caused by a sever lack of protein. Then in America the homeless (I was homeless myself at one point) will go days without food, and then be given pizza, or fried food from the food pantry, with no where to store food you have no other choice than to eat what is given to you, whenever it is given to you. This causes it's own problems. Before I was homeless I was practicing martial arts 5 days a week, and I saw serious changes to my metabolism during my homelessness. I think it is important to understand malnutrition is indeed rampant in every country. That being said, as I am not homeless anymore and very interested in this topic, so I will continue, this is still a wonderful video.

[@TheHaiku2]

Yeah, so Kayla. You understand that he wasn't saying people couldn't starve right? Or that homeless/starving people don't exist, right? He was only saying that the term "starvation mode" as it's used in the fitness community isn't really a thing. Such that, it's never true that that the reason a person isn't losing weight is because they're not eating enough. People don't lose weight because they're eating too much.

[@ellize1998]

not every country tho, but it is in america yes because capatalism is basically a religion there

[@devonott3]

This video was so refreshing, informative, and interesting!! It would have been really helpful to hear Dr. Trexlor elaborate more about amenorrhea, especially the best way to recover from that for female athletes who aren’t necessarily competing or at a scary low body fat - just training really hard. For its prevalence in the fitness community, it’s hardly ever talked about and I think that should change.

[@lemonpledge7093]

51:36 "Nothing's permanent, Jeff." Yet Harambe is lost to us forever. 😔

[@jahmd8377]

Until he is cloned.

[@johnccena6005]

Ah I miss these days when harambe was the only problem

[@WTFIWFYDB]

Only two certain things in life ...

[@mhwelsh3551]

this comment was like YEARS after Harambe's death you are a baller and i appreciate you so much

[@yegetatariku6222]

My notes, ladies and gents, hope it helps. Also, I recommend you listen to it yourself. Not only is it possible that I made mistakes but also it's a great informative video so yeah check it out. Components of metabolism: TOTAL DAILY ENERGY EXPENDITURE aka Metabolic rate= Resting metabolic rate + Specific dynamic action/thermic effect of food/or dietary induced thermogenesis+ none-exercise-activity thermogenesis (NEAT) + exercise-activity thermogenesis. Smaller people have a lower metabolic rate. Leaner people have lower metabolic rates. Diets that result in weight-loss lower metabolic rates. Leptin, the most influential hormone when it comes to determining metabolic rate, decrease dramatically within the first four or five days and then continues to do so but linearly for the rest of the duration of the diet. Another things, like the production of reproductive hormones like testosterone, slows down as the diet goes on. Some people's metabolism adapts amazingly; these people are weight-gain resistant and the doctor speculates that these are the same people who don't struggle as much when losing weight. Question: is there a way to limit the adaptation to continue weight-loss and break through weight plateaus? No matter whether one is of the type whose metabolic rate adapts fast or slow, the goal should be to control this rate. So we can either deal with the causes or effects. The causes are: how big the energy deficit is; how long one has been dieting; how lean one is. Therefore, to deal with the causes, one can slow down their weight-loss rate by lowering their energy deficit or implement two refeed days in a row or implementing diet brakes. Take your time, if you can afford to, to get to a body-weight that is maintainable. The effects include loss of lean mass and performance decrements. A slower rate of weight-loss with appropriate distribution macros helps maintain lean mass and performance. Also, train smarter; train in a way that means giving time for proper recovery. Cardio is a recovery burden; therefore, avoid doing an excessive amount of cardio and also strength-training. Doc recommendations of a rate of weight-loss: lose 1% of body weight-loss per week. For a more linear approach 0.5% of body weight-loss per week especially towards the end of the diet. More than 1% if you are starting with a high body fat percentage. 15 to 20% of a caloric deficit. 300 to 400 calorie slash. NOTE: these are estimates. see what works and doesn't work and adjust accordingly. Crash Dieting: it is not absolute suicide especially if you are not going down to extremely low body fat percentage. It's a viable option especially when the goal isn't to be as lean as possible with the most body muscle and the least body fat. If there is no necessity to do so though, don't crash diet. Training in a deficit: When a point in training where glycogen levels are low and recovery isn't as it used the be, lower reps and increase volume. The opposite could be true as well. Starvation mode: this is a dramatic way of referring to metabolic adaptation. There is no mode where the lack of weight loss or weight gain can be explained by eating less or starving. If one is for sure in a caloric deficit and not losing any weight, other explanations are at play. Other explanation: NEAT drop and water-retention. Cortisol induces water-retention. Cortisol= weight training, dieting, cardio + stress. Solution: take a break and recover; eat maintenance-level calories and skip the gym. Metabolic damage: this is reversible. One can recover. The more rigorous the down-regulation, the more effort and time the recovery requires. Recovery is muti-facilitated. However, given a reasonable rate of down-regulation, recovery should start happening in the first four to six months. Maintenance of a good but not crazy physique: slow rate weight loss and diet breaks namely eat maintenance every fourth week. Linearly eat maintenance or for example, to accommodate a big cook-out where you will be overeating, having a low-calorie day or days before it. When maintaining, you can also increase your intake slowly while keeping your eyes on body-weight and body fat. Reverse dieting: For Competitors: YES! Recovery Diet. Increase calorie carefully though; there are a lot of factors that go into re-feeding and recovery. For the rest of humanity: a recovery diet is not necessary when the body fat percentage is not too low and therefore maintainable. Slowly introduce more and more calories, this will mean less recovery but it's fine you don't need it as you haven't done anything that needs recovering from, to re-establish a maintenance level.

[@oliviawilder7540]

Yegeta Tariku thanks a ton!

[@Always4448]

Youre amazing, thank you!!!

[@SKY13.]

Me eating less than 1k calories for 2 weeks gained 1.5lbs... wtf... idk what else to do.

[@matthewnash8556]

I LOVE these long discussion style videos, such great content. Keep it up Jeff!

[@wasbii22]

Jeff's slow metabolism still faster than mine :(

[@SchuyFit]

lol 😂😂

[@karadambra7139]

Hey Jeff, just wanted to ask, I’m part of the group that is on a deficit just to cut down not for any specific thing and doing it slowly...Would you do diet breaks(1-2 weeks maintenance) as well as a one or two refeed days while Dieting slowly or would you just choose one or the other?

[@jiwoos19]

Just diet slowly. You don't need diet breaks or refeed days if you are taking it properly slow, like less thab 1 percent bodyweight loss per week.

[@Danreks]

The number of ads on this video is crazy

[@christopherbrickey3514]

Literally one every 4 minutes. It's crazy.

[@stevenswisher4339]

Theres the comment I was looking for 🤣

[@IgniteSlickGamer]

Literally what I thought upon clicking it, worse than a TV channel 😅😅

[@chrisrock219]

Skip to the very end of the video then press replay.. you're welcome ;)

[@lifeonthesweeterside]

I’m not getting any ads?

[@spotsill]

When recovering from an eating disorder metabolism damage is real and psychologically regaling fat to your body set point is definitely a struggle

[@Dan-zg8wr]

Hey Jeff, the mentioning of cortisol levels got me thinking about CBD and the reduction of cortisol levels. Have you come across any literature that supports the use of CBD while training?

[@tyler-path]

For us normal folks trying to walk around ~10%, best bit at 59:30

[@aldrindeguzman963]

hey tyler 😚

[@btostanowski]

Jeff’s got a crush on this guy. I have a crush on both of them.

[@laylarahman11]

Am I the only person who gets just really good energy vibes from Jeff Nippard? He's just such a great guy.

[@Cop954]

So the best is to do the refeed-day on 2 days beyond each other. But what I could not understand is, how many days/weeks calorie-deficit-days should I do between those refeed-days?

[@stigie007]

Amazing content man!! Could you do a video on posture? I think good posture really. affects your aesthetics. Really curious about the science and proper way to improve posture. Thanks

[@ClayLud]

You guys know WAY more than I do bout this stuff BUT I know that for MY body, the only way I can lose fat is by running. As soon as I restrict any calories, nothing happens. I had 2-4 pounds I wanted to lose to get the six pack and dieting got me nowhere. I even did a 5 day fast and didn’t lose ANYTHING!..... the only way I lost it was eating normally and then running. I ran 20 miles a week. Presto... abs. I was even eating sugar and bread again... still worked. Crazy, crazy, crazy .... and I’m 47

[@jamesbenz3228]

Only way to fast for 5 days and not lose weight is if you're dead. Or you somehow break the law of thermodynamics.

[@bbdo5626]

@@jamesbenz3228 unfortunately this is wrong.. it takes longer fasting to loose in 5 days you might loose water.. to start having cetosis it takes more.

[@MikiDoodleMom]

I think answered at 50:00. I've just made the changes. Staying away from the gym (back tomorrow, after 4 days off), and not obsessing. Trying to lower cortisol.

[@travisedwards6837]

ya water fasting freaking almost 30 lbs in 30 day how if it dose slow it not that much.

[@jamesswedergold2221]

Someone better be an OG and writes notes in the comment section after it

[@taylabubeck_]

This was one of the most interesting / informative youtube videos i have watched in a very long time - thank you both!

[@shanealarcon7928]

👍🙏👋

[@bluewaters3100]

I was hoping he would talk about intermittent fasting and very low carb diets and metabolism. It took me 8 weeks to loose 10 pounds. I still have 15 to go. I have lost 30 pounds in 4 months. I just took a week long break and now an getting back to low carb 2 meals a day again. I am not weighing myself. I find it better for me if I weigh only once a month.

[@xtraOrdinaryAthletes]

Great topic! Often get asked about metabolic slowdown and related issues, both online and with clients. Can't wait to see you guys go through this in such detail!

[@brittanyevans4974]

This is amazing Jeff. Refeed for 2 weeks after my weightloss stalled. After losing 23kg (in 18months) I have 7kg to go to my goal of 70kg and this knowledge is so great for doubts and the fustration that comes with getting to that first goal. Love these scientific videos you and Steph do. X

[@NoName-to5xl]

Hey lost 25kg in 18 months at 1800 calories as well!!! I am stalled for 1.5 months. I am refeeding at 2100 calories. How did your refeed work?

[@bodhisattva6308]

@@NoName-to5xl I have been on 1800 since August 2021 and lost 15-18 lb. I took breaks in between. No break in diet since Jan 2022. My progress is slow now at half lb loss per week. I am at 21 % body fat male. Should I refeed? any thoughts

[@TheSyedraiyan]

@@bodhisattva6308 yes

[@lorie_a_]

I was looking for a long, well-explained video on reverse dieting and not one of those shorter ones. Not that they're necessarily bad but I like to understand so I was hoping you'd pop up in the results and oh how happy am I that you did! This was an amazingly well-informed, informative video!

[@brokenhero6828]

We got this Lorie! We gon be fit like NCT and BTS 🫡 I found that resetting my diet has been helping a lot

[@viperlee44]

Why is human body so dumb? Breakfast You: eats food Body: store as fat for later!! You: but I need energy now I'm kinda tired... Body: meh Lunch You: eats food Body: store as fat for later You: no you did that with breakfast I need energy now.... 2-3pm crash zzzz Body: shhhh store more for later he's sleeping. Repeat...... Wtf

[@SuperBrendan3]

Body can’t store energy it doesn’t have.

[@SnowyBlizzardMC]

Username he wasn’t being totally serious... it was set up to be a joke lol

[@raidersandkingsfan]

I’m a textbook case of someone with a crazy adaptive metabolism in both directions. Back in college I used to eat like total garbage. I would binge eat an entire 2000 calorie pack of Oreos just as a snack on many days and that was on top of all my other meals from the cafe. Despite this, I never got above 230 lbs. I was definitely overweight, but I should’ve weighed way more based on how much I was binging. Fast forward a few years and I got in great shape, lost probably 50 pounds of fat, gained maybe 20 pounds of muscle and was six pack lean. I lost a lot of this fat right before going on vacation to an all you can eat and drink resort so my metabolism was at the end of a diet. It was a 7 day trip and in those 7 days I gained 20 pounds. Even after losing the water weight from the trip, I was still up 15 pounds in 7 days and that weight didn’t come off. My abs were completely gone. Yes I was eating out a lot but there was no way I was eating 10,000 calories per day on that trip. That experience alone was enough to prove to myself that metabolic adaptation is very real.

[@startariot5648]

Quick question: what's a good method to combat the tiredness caused by being in a calorie deficit? I'm in like a 300 calorie deficit (i'm 5 ft female) but my weight loss has still been pretty slow I guess, and it's been like 9 months now (lost around 8kgs) and I'm getting pretty exhausted all the time now, and I unfortunately can have only a very small amount of caffiene a day because I have a low tolerance to it which causes migraines :( (not even 1 cup of coffee a day). Anyone got any other energy-fuelling ideas?

[@atticus3532]

What's this interview that keeps interrupting the adverts? . . . Love ya Jeff

[@noroidsjustrage4736]

Slow metabolism is the part of body adapting to the new caloric deficit

[@TheSunshine123flower]

how about training for half marathon and trying to bodybuild??? how do they affect each other?

[@Kuba-nk8zg]

Great video. One missing point is intermittent fasting. It would be great to hear opinion of guy with such an academic and practical background on IF.

[@Sixdays_aweek]

Based on what I've seen, it's just another way to achieve a caloric deficit. No magic to IF.

[@Ebn_Makkah]

The bottom line is : 1. Eat healthy and don't ever become hungry. 2. Resistant training is the best for loosing weight and building muscles. 3. Rest to recover. 4. Drink at least 4 liters of water a day. 5. Sleep at least 7 hours. 6. Try to do the previous 5 steps every day for the rest of you life.

[@jimwnek9098]

Its almost impossible for someone like jeff to lose wieght and retain all the muscle jeff has, if your natty.😏 what a joke.

[@Caramelnapkin]

But like you can drop weight fast at first by staying hungry once you’re adapted then you can do the whole not getting hungry deal to continue losing right?

[@zeuslewis98]

Jeff looks like the bobblehead on the dash of car just continually bobbing/nodding his head, also a good listener!

[@detectivejonesw]

Good amount of NEAT xD

[@Msloverawfood]

LOL, I felt that way, just so into the information this gentleman has.

[@audrizzlenizzle1250]

OMG my coworker makes fun of me because I bob my head constantly during meetings... I legit can’t stop LOL

[@dominic.h.3363]

I dropped 66 pounds in under 3 months sitting in a wheelchair with nothing but calorie deficit and then my weight loss completely stalled. Now I am at 225 gaining weight in the gym by building muscle mass below my unchanging fatty tissue. I have no idea how to drop the remaining forty-something pounds of excess, and watching this video didn't make me any smarter... among many things, for example I have literally no idea what you're on about with this overfeeding you keep repeating ad nauseam, lean this, lean that, single percentile body fat, etc. You make no sense... I'm doing 12-22 reps in the gym with medium to high weights on a 1800 cal diet, what do you mean tap out at 7? No comment...

[@deboraharnaut989]

Fantastic content. I’m glad to have watched this early in my “fitness journey”. Everyone trying to lose weight / reduce body fat should know about this. Thank you both!!!

[@comando293]

Do a part 2 about gaining weight.

[@hanineel-rifai7982]

Love this so much! Have currently started reverse dieting, and I was a bit confused about how aggressively to approach it.

[@shanealarcon7928]

Same here

[@77dris]

It's really not that complicated. The body is adaptive. When an out of shape person first starts training, it's very difficult. With time it gets easier. The body adapts and becomes more efficient. I used to walk say 5k steps a day, and it was difficult. Then I worked up to 10k steps, now I walk about 25-30k steps a day, and it's very difficult to get my heart rate up even lifting heavy weights. My entire system became way more efficient. The only way to "fix" this is to eat a bit more, and work out less and your body will revert back to its initial state.

[@Celeste21yt]

0:00 - Intro and topics summary 5:13 - What is metabolic slowdown/adaptation? 9:02 - Do bigger/fatter people have "slower metabolisms"? 17:28 - How to reduce metabolic slowdown when dieting 19:04 - Do refeeds and diet breaks help? 28:45 - Rate of weight loss (how fast to lose) 32:48 - Misleading/inflated "maintenance calories" 36:17 - Rapid fat loss/ crash dieting 40:11 - How should you train in a deficit? (Decrease load or volume?) 44:40 - Starvation mode 50:58 - Metabolic damage 59:20 - Reverse dieting

[@richsamuel2922]

A long time ago people used to make fun of buff guys / bodybuilders and call them "meat heads." What I've come to realize is they're smarter than most because they subject themselves to a discipline, discipline MOST don't have.

[@tokkia1384]

This happens to females to! I “maintain” at around 3000 cal but then when I start cutting I need to drop quite a bit (though still not as low as some women). Watched this one three times, so much valuable info here! I think this really chimes in with some of the research done recently on the constrained energy expenditure model. Really looking forward for the supplement video!

[@niccolomachiavell]

Same. I can’t lost until I get to around 1k calories but maintenance calories are sooo much easier around 2-3k

[@Caramelnapkin]

So the goal is to not let metabolism get adapted to keep losing and then once you lose eat maintenance but like see how well you can play out maintenance without gaining fat so do it slowly ...? 😅

[@jofriedman4528]

Tatiana Cendejas that's what I got. :)

[@3rKoPlaysMinecraft]

Finally a video to show when someone asks a very specific question about metabolism expecting a yes/no.

[@Valentin_Teslov]

I loved the talk, however I have to strongly disagree on the point made on starvation mode. I have personally experienced it and truly believe it's a real thing. There was a time in my life where I was doing deliveries by bicycle. I was cycling explosively between deliveries and lost an insane amount of weight in just a month. However during that entire timeframe I kept eating exactly the same amount as when I started (my maintenance intake for not working out), even after I reached around 5% bodyfat. It was at that point that things started to change. It became harder and harder to move explosively between destinations and I didn't have the energy and felt like I was moving like a slug compared to before. Moreover I felt like I was slowly gaining weight. 2 or 3 weeks after this radical change I stopped the delivery job and kept eating the same amount (as I said above, my maintenance intake for when I don't work out, that I've had great results with for years), however instead of maintaining the current weight, I saw an insane weight gain in the following few months, contrary to what I was experiencing previously. It was unfathomable for me, considering my lived experience up until that point, but it happened. I even reduced the intake, but still gained weight. I felt despair, and reached an unacceptable amount of fat by my standards. In the end I gave up and started eating more. Surprisingly my metabolism accelerated back again slowly after I started eating more, but it was a very lengthy process. I still am not at the same level as I was before, my maintenance intake is a bit lower than it used to be, but fortunately I bounced back enough that I can stay in shape without too much effort. My takeaway from this is that there is a starvation mode and for me it was VERY scary. For 2 years I felt despair, but it is possible to make a 90% recovery from it. I know it sounds unfathomable when someone is telling you they are eating less and getting fat, I used to be in the same camp until my lived experience. Keep up with the great work, I enjoy your videos a lot, cheers!

[@Neesha242]

I really love reading these comments! I agree with you. I’m on a weight loss journey now and I’ve been stuck for 7 months. I’ve been researching like crazy and learning from mistakes. I’ve realize that I will have to take time to build my metabolism back up and eat more and do slight workouts. After I do that I will try again and lose at a slower rate

[@traziverse]

Dang... KZbin did a pretty good job with this "caregorising" in the timebar

[@Atheria444]

I am obsessed with metabolism right now. Many years ago, I was eating only about 900 calories a day AND doing 1.5 hours a day of very rigorous Lifecycling at a gym...and my weight didn't budge. Technically, I should have been losing a truckload of weight, but, nope. My metabolism slowed to almost zero and I just maintained at that!

[@Atheria444]

@Extreme I was obsessively barely eating, yes, and monitoring every bite. I want that magic pill!

[@davidpeters7447]

Atheria PsychicGal not possible to not lose weight. If what you state is true then people in concentration camps wouldn’t be skeletons.

[@Atheria444]

@@davidpeters7447 Well, let's put it this way. When you are a menopausal female with low thyroid, the weight loss is REALLY slow. I just met a woman who is 2 years older than me and on only 1,200 calories a day of quality, low fat food, it takes her 4 weeks to lose 1 pound. The struggle is real. We are not making this up. And, she DOES have weight to lose. It's not like she's already small. Don't tell us we are lying about how much we eat and how much we exercise.

[@davidpeters7447]

Atheria PsychicGal then see a doctor rather than getting advice on the internet.

[@brandonsarkis9998]

Talking about the resistances in change of body weight was really interesting! I personally considered myself a 'hard-gainer' for a while, eating over 4000 calories a day and having trouble to put on any weight or fat, after 18 months of bulking I tried losing the excess fat I did manage to put on and in 6 months of cutting at 2700-2000 calories my body has struggled to lose 2kgs. I wonder what the underlying issue is because I'm super strict on my diet and training but my body is super slow to put on or to lose mass.

[@kristinishere1616]

may be a water retention issue

[@EriPages]

Likely dirty bulking...eating processed foods And not enough sleep

[@lirielhotshoot1247]

You may be triggering fight or flight too often and need to do deep breathing techniques for parasympathetic stimulation.

[@DanteKishishev]

Hey, this is good content, but would you consider doing a condensed version where you go through the topics covered here, but in a fast and concise manner? (similar to your Q and A's) This is fun to listen to, but it can be hard to remember all the important stuff, especially if you're listening to this in the background (an hour is quite a lot to stay concentrated on a video for) Anyway, keep up the good work

[@akeebmazhar1775]

Get a pen

[@joshm1389]

You can’t even listen to something for an hour? Get some self discipline.

[@travisedwards6837]

I was eating 1200 calories and doing 45 min of cardio. I was weight training my bench went from 160 to 225. I lose 30 pounds in 2 and a half months I think everybody is different.

[@mrm8818]

roids

[@thomasross7421]

Can you lose body fat and still maintain your weight?

[@jackieweaver3884]

I just heard about this concept and was looking for a good explanation, this video is a thorough research! Helps a lot, thank you

[@shanealarcon7928]

Me too

[@davidrohland9319]

Absolutely the best, most informative content I have ever viewed on KZbin - thank you both!💪🏼

[@jgall2810]

Jeff out here providing quality content

[@hanzalahisa2330]

so in conclusion...?

[@MERALACXBACKINGPAN]

I am the person who struggled to gain weight when over fed and now, struggle to lose weight when under fed! WTH I never realized this!

[@davidbullard3036]

Can’t tell you how many times I’ve told people “starvation mode” is a fallacy. Great discussion. Love the content. ❤️💪🏼

[@MartinDeschambault]

Great video. I lost over 55lbs from August to around December while engaging in a low carb, low calorie, intermittent fasting regime. It worked ridiculously well, but I was left with a lot of muscle loss and loose skin. I'm 48 years old, 5'6 and I started out at 223lbs. Needless to say, it was very unhealthy and I needed to do something - fast. I'm now at around 170lbs, but I still need to lose fat around my mid-section, chest, and lower back. I am motivated and disciplined, but I don't want to waste time experimenting. How do I get this started?

[@bodhisattva6308]

Get a certified personal trainer who has experience in body composition change. Like a really experienced one.

[@Rakusa1337]

How are you doing buddy?

[@lirielhotshoot1247]

Long gentle bike rides where you do not huff or puff. cruise as long as you can as many miles as you can comfortably go without triggering the fight or flight response in the brain. Do HIIT for maybe just 20 minutes a couple times weekly. deep breathing.

[@mikafoxx2717]

Try lifting weight! The content above suggesting zone 2 cardio, and some zone 5 uphill sprints are great for strengthening both types of cardiovascular health. I don't think your day loss is a bad thing and my roommate lost 100lb that way, which was certainly healthier than the muscle loss that might have occured. But, you can start lifting now that you're lighter and put on muscle which helps with metabolism and blood sugar regulation. Easier cardio that you can finish sentences, for hours a week, and a couple sprints or bike sprints uphill until you basically can't go on, once or twice a week.

[@enigmatictrash]

Very useful information. I'm on a diet break myself, ive been eating at matinence for the past two weeks and really havent seen any difference in overall fat gain in the mirror but i have been putting on size. This is after a 3 month cut, with one to two re feed days at matinence or a slight surplus a week. I'm about to go back into a cut so im really excited to see how i lean down after this diet break, and see how my metabolism reacts to being in a deficit again. Anyways lol great talk! Love your work 🙏

[@edishaji9378]

Hey, Jeff, been watching you for quite some time now and I must say your content is very one of the best out there so please keep going. Anyway, I was wondering on your thoughts about the correlation of wrist circumference and biceps size. Is there any and if so how significant is it? Have a great day!

[@cordlefhrichter1520]

There's an equation you can look up where you measure your wrists and ankles and it tells you how much muscle your frame can hold. It's ridiculously accurate based on just those inputs.

[@anab5106]

So is cardio killing my metabolism? I do 2 hours a day of body weight cardio, boxing, jumping, whatever, I just like it haha I also don’t diet

[@claudeikeda456]

Everybody has a slow metabolism, that's why u exercise to speed up your metabolism. Also improving your breathing and blood circulation......

[@fattyjaybird7505]

Consume only calories you will use... also no sugar, no dairy, no alcohol ... you should be good

[@helenmccracken929]

Thanks for the shout-out, from an 8% year round female fitness nerd

[@hermionegranger2484]

I’ve been needing to watch this for so long! I learned so much 👏

[@coochiecrook_]

10 points to gryffindor

[@mgalo4]

Jesus fucking Christ I got 5 Tai Lopez ads in a span of 15ish minutes.

[@theodorwissingkrogh5687]

I have a rare disease which in short means that I was born without a natural functioning metabolism ( i take medication so I do have a metabolism, but just not nearly as good as a normal person). So this video was very helpful in gaining knowledge on The subject and knowing how to eat right, and what to do, so big props on this very informal podcast!

[@j.fitness1943]

Aww unlucky 🤭

[@xbenorwkx]

whats the name of the disease

[@theodorwissingkrogh5687]

@@xbenorwkx i dont know the name exactly, but the medication I take is called eltroxin

[@xbenorwkx]

@@theodorwissingkrogh5687 you dont know what disease you have 😂😂😆😆

[@theodorwissingkrogh5687]

@@xbenorwkx hahaha, unfortunatly no. it doesnt really have a name, but it is more like a description of whats wrong with me if that makes sense

[@marcelv.6197]

Jeff u r not listening closely. theres one point here trys to make aware of, that u simply overlook. he said, in terms of metabolic slowdown u can expect your body to adapt, if u let him adapt - which means u shouldnt simply always give your body the same kcal a day, especially when you want to lose some pounds. how about fasting in a 5/2 manner, instead of going for like 300kcal a day, in which your body simply adapts. ofc making sure protein stays over the course of the 7days still as high as if u didnt fast. also meaning you can eat in one day 500kcal less, the next 500 more etc. maybe its just me and I got something wrong here?

[@megs_ae1617]

Thank you for having this as a podcast! I started the video to my dog looking at me with her “can we go for a walk eyes” and thought to myself “i wish this was a podcast” just in time for you to mention that it is in fact one! New to your channel and super excited to watch and listen to more of your content!

[@umadbro4493]

how did NOT going to the gym help him with the last pounds of weight loss?

[@alonoalvarez7031]

Reduction of cortisol

[@eyeinsee]

Thanks Ryan Renolds this was informative

[@TeeBee997]

46:05. Question; let's say someone's at 1600-1800 kcal a day (sure, not starvation perhaps, but either way), who's running a lot as well as strength training, and he still struggle to lose BF. Should he simply drop kcal even more? Isn't that a sign that there might be such an adaptation in the metabolism that it could be an idea to, over time and with very small increments, increase kcal intake, and then be on a small kcal deficit for a period of time again?

[@auweable]

Do you do your beardline every day? It is always awesome. On topic: Very interesting conversation with good questions

[@vladmordekeiser1054]

Guys, is any of you able to sum it up in a couple of lines for the lay man?

[@CarlitoGio]

This guy is deffo legit, free from steroids. Great job in achieving an awesome body, free from drugs

[@joewrx8153]

How do you explain Jeff from Athleen X

[@MellonVegan]

He's great but he isn't really at the peak of natural bodybuilding, imho. It's not like you cannot do this but it doesn't exactly help you. And his becoming THAT lean is a more recent thing, if memory serves.

[@joewrx8153]

Tobias Ommer he’s been lean all year round for years u obviously don’t watch his stuff - just the fact u say he’s not at his top

[@MellonVegan]

@@joewrx8153 I watch every one of his uploads or at least have been for a couple months. I know what he looks like, I know how much he lifts. Both aspects are great but not at the peak of what humans have achieved. I've seen videos of him being less lean and as far as I remember they were uploaded a couple years ago. Since he's been active for decades, I kind of doubt he's been making the bulk of his gains recently.

[@seanissomething]

Joe WRX Yeah look at Nathan Williams or other top-level natural pro bodybuilders. Jeff is neither as big or as shredded as them. He still looks great though. To answer your question, how Jeff does it is simple. He eats at maintenance.

[@jinmushui1soul]

Ad every 3 minutes!? I know KZbin rates are low but seriously.

[@DevoutBollockist79]

There's a cure for that condition.

[@BrooksHuntley]

This is a free wealth of knowledge. Ads are worth it

[@detectivejonesw]

I haven't had any ads on this

[@privcraft_]

@@detectivejonesw there are no ads, that's the joke

[@detectivejonesw]

@@privcraft_ I don't think it was meant as a joke. I think people were getting confused by the new KZbin time stamp feature which looks like ads but isn't

[@summermoore7040]

Man i bern doing that 800 cal shit smh. I dont want a slow metabolism lmao

[@alicialacroix]

Wow, this is the most useful resource about weight loss I've found to date. Thank you so much for putting this out for free consumption!

[@MX-tx1ss]

It's worth noting a stdy of the 'biggest loser' contestants that followed them 6 years after finishing the show found that their Resting metabolic rate alone had dropped by 500 kcal slow the drop expected by body composition alone and was still that much lower 6 years later when they had regained most of their weight. Nothing to do with NEAT (which is difficult to measure and is often inferred rather than directly measured)

[@angelanicolesolis]

You guys literally have the most soothing voices, it’s as if I’m listening to Neil deGrasse Tyson. It’s truly beneficial because I’m actually soaking up all of this information rather than forcing myself to listen to say a “mono tone” or too high pitched of a voice. Keep up the great content!

[@alicelangham2715]

Is there any research showing how these findings would relate to weight loss in Obese patients? I often see people who have been on vigorous weight loss diets since they were young and are eating well below what you would expect for their weight (around 1000 calories). This low amount of calories could simply be due to an extremely low NEAT or just from misreporting of calories but in some cases it really does seem like repeated bouts of diets have resulted in a low metabolic rate. Is there any research showing benefits of reverse diets in obese people who would not necessarily be weight training?