Your Metabolism is NOT slow! | New Study Breakdown | Biolayne

Study Discussed: science.sciencemag.org/conten...
A recent study examined total daily energy expenditure (TDEE) and Basal Metabolic Rate (BMR) over the course of human life in a large number of subjects (6421 for TDEE & 2008 for BMR) and found some pretty interesting outcomes.
TDEE/BMR are closely tied to Fat Free Mass (FFM) and to a lesser extent Fat Mass (FM). As adult men have greater FFM than women and adults have greater FFM than children, this means their absolute TDEE/BMR are greater. However, when corrected for FFM & FM, men and women had NO difference in TDEE
Newborns have a normal BMR/TDEE for their FFM/FM but this accelerates rapidly during the first 1-2 years of life peaking at around 50% greater than normal, then slowly declining throughout childhood and adolescence back to a normal level by age 20. The increased BMR/TDEE is likely due to the fact that children have greater contribution of FFM from more metabolically active organs like liver, heart, & brain compared to skeletal muscle on a per gram basis.
The most interesting finding is that from age 20 to age 60 (adulthood), TDEE/BMR remain absolutely rock stable when corrected for FFM/FM and were not different between men and women.
After age 60 there was a progressive decline in TDEE/BMR even when corrected for losses of FFM/FM but this decline was relatively slow at approximately 0.7% per year.
Another factor that may contribute to declines in TDEE is the reduction in physical activity with age as research has demonstrated that elderly people stand and walk significantly less than young people leading to significant reductions in calories expended via non exercise activity thermogenesis (NEAT), and exercise activity.
pubmed.ncbi.nlm.nih.gov/17401...
This means that it is unlikely that reductions in metabolic rate are sufficient to explain adult onset obesity. Furthermore, research has demonstrated that both obese & obese with type 2 diabetes have similiar or GREATER metabolic rates compared to lean people:
pubmed.ncbi.nlm.nih.gov/26838...
pubmed.ncbi.nlm.nih.gov/22293...
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[@ashleydawson4057]

This is actually empowering cuz it means most of maintaining metabolism is within our control as we age

[@biolayne1]

👊🏻👊🏻👊🏻

[@NoBody-og2jg]

Yeah, when I was student I was a lazy fuck and had no idea about nutrition and ate whatever. So, in my peak I was 240 lbs ( 6 feet and 4 inches tall ). I discovered keto and managed to slim down to 170 lbs just by diet alone in 6 months. Now, i eat “balanced” diet but walk like 20k steps every day and my weight never went above 190lbs. People joke that I am aging in reverse 😂. Slow metabolism my ass. You just have to use those calories you intake and even it does not have to be some hardcore bodybuilding regime.

[@GRPABT1]

@@NoBody-og2jg 170lbs sounds scary thin for your height. Hit some weights my dude.

[@NoBody-og2jg]

@@GRPABT1 Yeah, I agree. I just overcompensated because I have been fat for so long. Went to another extreme. Another weird thing was that I got positive reactions from women and a lot more dates looking literally like a heroin addict than fat fuck that I started to develop a skewed perception of my body. I only see that now when I look at pictures from my skinniest. I started to do some weight lifting, but I am doing a slow progression. I am not gonna fall victim to the bulk/cut cycle. I never want to be overweight anymore.

[@damienwilliams5364]

@@NoBody-og2jg be healthy and comfortable with whatever weight you like. But most people have little clue how things a healthy BMI is. You are in the healthy range. Low end but still healthy so don’t let either side bully you. Add muscle because it feels good or you want to. For the record on 5’4 177lb pretty f. Ing jacked but I enjoy it, not because others told me to.

[@LucasGage]

Big take away: Best time to get shredded is during infancy.

[@tonedwithtj6847]

🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣

[@BatDad-qu4fo]

Priorities lol

[@Rockeman182]

Boom! Solid

[@katrina1998able]

Pretty much lol.

[@danieltemelkovski9828]

Most infants look pretty chubby to me. Listen up, you lazy bums, it's never going to be easier to get shredded than it is now!

[@marcdaniels9079]

When I was 18 there was a poster on the wall of my college gym and it said: You don’t stop exercising because you get old, you get old because you stop exercising” I have never forgotten that. Even though it may be a bit cheesy it’s so true . 60 years old and riding my bike 4x per week and working out in the gym 2x per week. 👍

[@jackma3730]

god bless you sir keep up the good work

[@timchow924]

Goddamn you are an impressive specimen. Good work sir! Not many people your age can say they do that. Props to you 👏

[@marcdaniels9079]

@@timchow924 Thank you ! That’s very kind. I just love exercising 👍

[@panilssonmsc9636]

That is the Damn truth✊✊

[@monica-mofitmeals6602]

Nice! Good for you and totally agree.

[@cashglobe]

My parents are in their early 60s, and both have very lean and healthy physiques. They maintain an active lifestyle and eat a normal diet. Many think they look 40. The only difference I notice with them compared to others their age that look much older is that they are more active!! Mom takes daily walks, dad does renovations for work, both hit the gym regularly, and they both play tennis. Exercise is key to youth!

[@UdoADHD]

I would keep an eye on their appetite. They could easily get too skinny which is a higher factor when you’re old. Fat becomes protective

[@roxannewhite9554]

This makes me so happy!!! I’m in my mid-thirties & I’m tired of older women telling me to just wait till I’m their age - my metabolism is going to kick the bucket & I’m going to suddenly pack on 50 pounds. I will continue to build that lean mass & not worry about that “spontaneous unpreventable weight gain” people insist on at a certain age.

[@Magic_beans_]

Even for genuine age-related health concerns, staying active and building muscle is about the best preventative medicine there is.

[@A_Turner]

I was told this by guys in their late 20s when I was 19. "Just wait until you get to my age, you’ll start getting fatter because your metabolism slows down!" I’m 29 now and still slim, I considered myself too skinny but my BMI is actually in a healthy range for my size which is a good sign, some people just get lazier as they get older and especially with people I’ve known they love drinking beer 😅

[@Magic_beans_]

@@A_Turner And when you’re an adult you have other priorities. In my teens and early 20s I had loads of free time. By my late 20s I was building a career and starting a family, so it was easy to let fitness slide.

[@marilynbeth5993]

I was told that myself 25 years ago. I'm still active and even thinner than I was. 57, 5'2" and 105 pounds. I walk around five miles a day and twenty minutes of yoga.

[@Schaufelor]

@@A_Turner haha yeah my older brother and his friend who were 32 at the time told me (27 at the time) that around 30 you will inevitably start to get a fat stomach. I even believed it because no 30+ guy i know has a sixpack. Well here i am at 33 and i basically look as muscular and lean as i did with 23. It´s all about committing to a healthy lifestyle. If you don´t sleep enough, drink alkohol daily, work too much and are constantly stressed out...of course you are going to physically regress. But it´s a choice, not just your aging body. I am very pleased to see that i still have another 27 years untill the next metabolism drop really occurs, haha.

[@IvanaChapman]

I’ve heard people as young as 27 complain that they’re “too old” to lose weight. 🙄 I think some people just want an excuse to skip exercising and overeat, as if their daily behaviours don’t matter.

[@kathleenking47]

What?!? your metabolism changes at 25, but thats still very YOUNG.

[@IvanaChapman]

@@kathleenking47 Did you watch the video? Because we all just learned that metabolism doesn't change from 20-60.

[@olympic-gradelurker]

My husband keeps blaming age and his back for the reason why he's overweight and can't work out at all (he's not even 45 yet), when I keep reminding him that it's more likely that his back hurts because of that big, protruding gut and he has a very weak posterior chain

[@mysticmac5555]

This numba one bullshit.

[@marcdaniels9079]

Wow! Tough love right there👍

[@the_notorious_bas]

Give him a gym membership and share this video.

[@simranbiryani3068]

You should find a new husband.

[@JoshBenware]

The fact that you badmouth him behind his back shows you arent of much help, and probably are not a loyal person. People who go around complaining about their spouse are always looking for some strange. It's just the truth.

[@MindfulAttraction]

Love your videos. Much better than the bigger channels 😇

[@dustinwilley4770]

What bigger channels do you like?

[@gregdoucette]

He is a big channel 🤷🏻‍♂️

[@Abdulrahman0097]

@@gregdoucette bigger than last time

[@MindfulAttraction]

@@gregdoucette what the hell are you doing here Greg 😂😂 focus on getting your Instagram back. Lol we miss u there

[@MichelleReacts94]

Bigger channels? Are you talking about Chloe ting

[@the_notorious_bas]

This just shows that you can age well by taking responsibility.

[@j.u.c.o]

Responsibility is a bad word these days.

[@the_notorious_bas]

@@j.u.c.o it sure is..😔

[@True38]

@@j.u.c.o Sad but true. That's why the world is going to hell.

[@natleigh04]

Thank you for confirming what I’ve been thinking. When I finally hit menopause last year, I just did not feel like myself- I didn’t “feel good” and it most certainly impacted my physical activity. I gave into it at first, whined a bit, then got my head on straight- remembering that sarcopenia is indeed a factor. So I started back on a good program from the Workout Builder, began tracking through Carbon, and simply moving more. I’m FINALLY feeling stronger and back to myself again. Training and recovery are a bit different for me now that I’m older, but I’m still able to lift intensely and get it done! My body is responding favourably and my mental state is much more positive ♥️

[@jenniferdruery8661]

Exactly! I totally did the same. It’s tough but you just gotta push through.

[@IvanaChapman]

Nice job overcoming those tough hurdles. 💪

[@katyfreewayboatandrvstorag9814]

Great information! thank you for tanking the time to read and explaining these studies in a very comprehensive way. Bravo!!

[@tayloro.9619]

This is fascinating! Thanks for breaking this down Layne :)

[@Deciden0w.]

Solid video. Thanks Layne!

[@AnjuliMack]

Great video as always. Glad a study has come out about this!!

[@DenaliTheAdventuress]

Incredible video! Thank you 🙏🏼

[@JoseGraoFitness]

Excellent video as usual. Great info and well presented in a way easy to digest. Well done!

[@jefferye1118]

Thanks for sharing, appreciate the time you spend educating us.

[@DahColorzHorse]

Very informational video. Thanks for sharing and going over this study.

[@trishdowney176]

This is such great news and so interesting! Thank you 🙏 ❤️

[@Byrd_Gaming]

new here from coach greg, gave you the sub. Your personality plus knowledge is very admirable. Im a veteran That just started my journey into the wellness industry with a Health and Fitness Science program. Will be going through your videos, have a great day Dr!

[@TheSlowMethod]

Excellent information thank you, super clear!

[@kieranwhittemore1010]

Stellar content as always!

[@camadams94]

Such an insightful video. Concepts explained clearly and concisely - Thanks!

[@jamiy7760]

Awesome work! Thanks for speaking the truth👍🏻👌🏻

[@fourthchute]

Wow great vid -and great channel!

[@chewher4171]

Came back to finish the video as promised. Been a few months I know, but I forgot the title of the video. I ended up watching your other vids on slow metabolism until this one popped up again.

[@jenniferdruery8661]

I am so happy to hear this! Thanks for educating us. I am 51 and struggle with hearing things like age related issues, slow metabolism, menopause symptoms, weight gain…etc. they tend to make one believe it’s out of our control. But it’s not! I’ve lost almost 30 lbs just applying what I’ve learned from you (your book), Holly and a few others who teach how to do it right. Resistance training, flexible dieting, calorie deficit, tracking calories and higher protein. It works. I feel like I can change what others say is impossible or too hard at my age. Thank you and keep up the good work!

[@farnaznawaz5748]

This guy knows what he is talking about! I follow him & his team on IG. Just love the content he posts. Keep up the great work!

[@sethumadhavanak2539]

Thanks a lot for great information🙏🙏

[@Elyoslayer]

That... was very informative actually. Even more so than the rest of the videos.

[@RenoMay]

Great information man! If I could critique I’m not sure if the speakers I’m listening are messed up but the audio seems to peak a lot.

[@overlordRX]

Love your shit Reno!

[@Carl007Jr]

Hey! You're the California gun cuck guy! Love your content man 🙏🏽❤️

[@BatEatsMoth]

Thanks for sharing this.

[@monica-mofitmeals6602]

New sub. Thank you!

[@pocketsuperman7108]

Man, that was genius! Thanks 👍

[@TeamYouphoric]

It's not your metabolism. It's your habits.

[@Reppintimefitness]

Cico

[@wkrinsky]

Really appreciate the info. Would love to see a video talking about the effectiveness (or lack there of) of probiotics in improving immune system function and “gut health”.

[@jaellelo2144]

I'm interested in this topic too

[@abelee709]

Brother, you just gave me so much ammo. I've been saying this for so long. At least its what I believed. Now its confirmed. Great video man!!!!!

[@rcoop2177]

Great video!

[@supermuscle883]

I learned a lot from your videos thank you

[@zpejzon4760]

you are my guru! Regards from Poland.

[@laurenromeo6954]

So, we need progressive resistance training to attain and maintain muscle...to prevent decline due to muscle wasting. Hit the gym and the weights!

[@jnsnmrk]

Awesome, again!

[@aguy4124]

People will do anything or blame anything except cardio and dietary changes

[@nicoleallen3079]

I can 100% attest to this. Both myself and my “Irish twin” older sister were diagnosed with lupus at 18. Our doctor told us to exercise, drink clean water, and keep our stress levels down. For a myriad of reasons, she did not listen. I did. I’m not going to say that I’m the peak of health, but I’m in a different world of health compared to my sister. The times I’ve gained weight were all do to being stuck in bed. I’ll be honest, if I was still sick, I wouldn’t lose the weight. I went round and round for 2 years with my doctor about something being wrong. She tried to sell me on the fact that a 70 pound weight gain was normal for peri- menopause. 🤦🏼‍♀️🤦🏼‍♀️ I found a doctor that would listen. The problem was fixed, and the weight is coming off.

[@JMac-dy6hq]

What a great video. Love how you can actually explain a study so that I can understand it. And damn..... Guess my metabolism isn't broken lol

[@sittingfrogleg]

Thanks!

[@naniv]

Could you do a video explaining the correlation between having a thyroid issue and metabolism.

[@ivonkraljevic]

great videos :)

[@spencersteele2070]

Awesome Vid!

[@dariiakaraianu3182]

Hi I’m a new Carbon subscriber! Could you please make a video on what you don’t agree with in this book?

[@yoijoe13]

Me age 30 works on factory floor walks around 4 to 8 miles a night as well as doing manual labor avrig office worker sits at desk for 5 to 8 hrs who do u think burns more calories

[@Austinwhite918]

Thumbnail is God tier

[@gcha2806]

Good findings!

[@frontsquatsandfrenchbulldo3020]

GOOD INFO!

[@frankymagana001]

That’s cool! I’ve felt that to be true!

[@remuspierre8038]

Good stuff

[@marvilus]

Surprising info...

[@leeretaschen231]

Best. Thumbnail. On . KZbin.

[@user-vn4rq6kn8b]

great video

[@Reppintimefitness]

Facts bro 💯

[@oastorga]

I'm 64 and today I felt like my metabolism was slow until I ate about some 60 grams of protein (Yogurt, fruits, whey). So tomorrow (8/26/2021) depending on my sleep I'm planning to have a faster metabolic experience. I walked a lot today doing our monthly groceries hence my meals being off. I do notice that keeping leaner is a bit more difficult, not that I've ever been super lean, but I'm not throwing in the towel. I want to be eating a lot when I'm 90. Training for that is going on as we speak.

[@yesiamsharon]

This is a WOW for me. I need to get myself moving again.

[@GerosFitness]

Science goat🔥

[@pearce123456789]

Thanks

[@BARRYCARRY]

Top tier content

[@KineticSymphony]

Cool, I'll stay shredded even in my 70s. :)

[@DanaEden]

Layne Norton can I ask you a question… if we lose metabolism by 0.7% per year (approx) post 60 years old, if we reduced calories by approximately that much each year post 60 and kept strength training, would that work re maiming a healthy body fat range and lean muscle mass? Thanks again for your work

[@koaboyy]

can you make video about if eating in a calorie deficit for a prolonged period of time can give you hypothyroidism?

[@mjpond]

Have you talked about Pontzer’s constrained DEE model on any videos?

[@DennisBolanos]

Dr. Norton, would you consider interviewing Dr. Thomas Seyfried?

[@caitlin8349]

This is great news!

[@maomaggie4875]

I'm wondering can the metabolism be boosted by muscle training？i mean as we gain more muscle, our metabolism increases? Any recent research or studies show that kind of data?

[@helloman5576]

Hey! Can you make a video on early time restricted feeding? It seems you respond different to food early in the day then to late at night, thanks

[@mckinleaf]

he already has! check the backlog of videos

[@bstrongr2570]

So does this mean the calorie expendenture adaptations to frequent cardiovascular training are insignificant? Or is that a separate consideration?

[@demotheman112]

😲

[@labornurse]

Your thumbnail is 😂 hilarious. 👍

[@zitroanor]

I realize the video addresses the claim of met "slowing". The title is- Your Met is Not Slow . My RMR analysis results: SLOW -15%. Heard you on Dr Deloney's show. :)

[@gustavogiacominpinho3987]

Very interesting, thanks! So if metabolic rate doesn't decline until you're 60, then assuming you do maintain your average daily expenditure, does that mean losing fat when you're 50 should be pretty much as easy as when you're 20? Or are there other mechanisms in your body which can hinder fat loss as you age?

[@luiscanamarvega]

Nope, most likely your activity level declines with age, which is why most people end up being fat asses as they get older. EDIT: I just answered the question on the title of the video. I'm not in disagreement at all with what he says. This channel is one of the few that doesn't spew BS about weight/fat loss.

[@XxGBNL95xX]

What are you disagreeing with here? Thats what he said.

[@luiscanamarvega]

​@@XxGBNL95xX I'm not in disagreement at all. I just answered the question on the title of the video. If anything this channel is one of the few that doesn't spew BS about weight/fat loss.

[@kathihaynie3264]

Thanks!! I needed that, at 62, feel like 40 and want to get shredded!

[@stargazerbird]

Burn is a fabulous book. A good recommendation.

[@johnnydripps6590]

This was an AWESOME video! I’m 35 and trying to get back into shape. I had previously lost a lot of weight in my mid 20’s and slowly regained since then. I had this negative outlook because I thought “this is going to be way harder than last time”. By the science it just shows me I need to move more, stay consistent in my training and cardio routine and implement the calorie deficit I used in the past successfully. What I’m trying to say is, this video and the science just gave me extra motivation! Thank you!

[@Oldmonstrosityshop]

I’m really curious - @layne do you find that when you disagree with a scholar and present your argument do you find that they’re are more willing to move the needle or is ego indiscriminate to an individuals education? The only reason I ask is when you get an uneducated follower of a diet paradigm ranting on your social media, there’s almost a zero percent chance they’re there to be corrected. Whereas an objective thinker I would assume be easier to reason with?

[@ohno837]

Best thumbnail ever

[@True38]

Lol @ the thumbnail. There's something extremely funny about Layne's head on the top of a snail.

[@BasedChadman]

I never understand arguments about weight loss and gain because I can eat well over 5000 calories and gain weight very slowly if I'm diligent. I think it would actually be impossible for me to get fat even if I had to do it to save my family. If it isn't metabolic rate, what causes the "hard gainer / loser" phenomenon? And furthermore, why can two people eat the exact same diet but not end up at the same body fat percentage?

[@atoms.channel]

could be many reasons, but something else the author (Ponzer) of the book Burn which Layne mentioned, gave an interview and said hunter gathers he studied surprisingly burned no more calories than a typical sit-on-your-but office worker! and to your point again, there could possibly be an outlier situation, like the girl that can't process fat so she's very emaciated and kinda like a cadaver (poor girl) so could be lots of stuff to consider, but jist of Burn seemed to be that our bodies will make a set point and adjust expenditures accordingly.

[@ThomasAT86]

I agree that there can be outliers. Something that many people talking about studies never really take the time to properly point out. When I'm hearing "a study on a lot of people found xyz", I'm automatically thinking that this will usually apply for most but not all people, and then you've got differences in origin, race, sex and such which are more obvious and may or may not play a role. When I was going from 84kg to 88kg training and working on machines I had to eat over 4000kcal per day (for 1,5 months I ate 4500kcal every day) while another dude in the same section was eating roughly 1000kcal less. Both training, working shifts, him being a little bit taller and being much calmer overall, and from what I know also a better digestion and sleep which can all have an impact. Never had issues with bodyfat, but when I was eating 4500kcal per day I was actually gaining a significant amount of fat, and at the beginning of last year, when a chronic disease I am dealing with got way worse, I was at my highest bodyfat in my whole life...gained 14kg of fat during a period of a few months. Greg Doucette talked about how he "can't get fat" either and he said that he tried really really hard to eat more and gain more weight but he simply can't. From what I have heard, the body can adjust metabolism to a certain degree and also hunger hormones, if there's a certain set point that the person is pulling away from too much. Now with the hunger hormones, but also digestion and food choices, there's obviously another level of limitation besides some inherent above average metabolism. Another really interesting case is tapeworms. I haven't talked to someone directly who's had these, but apparently these people can eat a really huge amount of food and just don't gain weight, or lose a significant amount of weight if they don't eat more than usual. Tapeworms were also advertised a few decades ago as weight loss supplements LOL.

[@noonevincecarterfan]

Many of my clients claim their metabolism is super slow due to genetics, menopause,quitting smoking and so on. Several large ladies stated they ate below 1500 calories per day and could not loose weight and while exercising quite"a bit" daily. Tough to tell them they are wrong in their calculations but I might ask them to eat even less if they don't want to up their activity levels.

[@WhiteLivesMatterPL]

Maybe they forgot to count in chocolate bars?

[@tamimhusain3376]

"I only eat 2 meals a day" "What about the snacks inbetween?" "Oh those chocolate bars, multiple teas with milk and sugars and the bottle of coke and the Muller yoghurt and the dried fruit and the handful of nuts don't count"

[@TheChexMix]

they prob didn’t track everything (snacks, condiments, oils in cooking) and overestimate their activity and then try to blame the 8 calorie decline in metabolic rate for lack of success

[@gregdoucette]

They need some screaming parrots cookbook

[@ThomasAT86]

Telling them to eat even less won't do jack and you probably know that. It can also lead to disorders. There's a lot of shame around eating, distrust, sometimes thoughts around not being able to eat certain foods anymore, mistakes with counting calories, forgetting about food intake, highly underestimating calories with treat ("cheat") meals, losing weight too fast and then grehlin punches them in the face, or as Greg pointed out bad food choices which leave them hungry and so on. But sometimes there can also be mental-emotional issues attached to the size - they feel safe when being bigger, they are less attractive (maybe they got abused when they were young), they can excuse certain (mis)behavior while being larger,....; or the food - maybe when they were young it was the only thing giving them "love" and pleasure, maybe their friendships are based on "guilty pleasures", maybe their family is making fun of them or insulting them for not eating certain foods or getting thinner,...

[@pattybaselines]

So are differences between individuals between 20-60 (when fat free mass & total mass is controlled) statistically insignificant?

[@bboyfocus12]

Yo OK if I download and share the main parts on Instagram?

[@river1711]

Could you do a video on the effects of pregnancy and weight gain?

[@jpfitness_]

Very interesting study! What’s your opinion on body types? Specifically Endomorphs metabolic rates vs. Ectomorphs???

[@atoms.channel]

probably doesn't matter - they all followed the same trend + plus little appreciable differences (assuming they didn't somehow statistically omit a "morph")

[@ThomasAT86]

I don't know about metabolic rates but Greg Doucette did a video on body types that was pretty interesting. Precition Nutrition talk about body types too.

[@moluper1635]

Is there Data on Basic metabolic rate Changes with Hashimoto?

[@neemzer7968]

people pay money to have this kind of info! amazing video!

[@juansamudio1171]

Where do you find these studies

[@xMCxVSxARBITERx]

This is exactly what so many people NEED to hear! All they know is excuses...and no accountability! Sure, it's their life and if they don't want to be healthy so be it, but don't blame it on your body!

[@Milan_M95]

My grandpa was shredded up until 80s, when he died and he was working whole day with both hips repaced not eating a whole bunch 2 times a day usually. Mostly vegetables, a little bit of meat fruit and a whole lot of white bread (to people that think that bread makes you fat) he also liked very sweet coffee he would also chug down like 50 grams of sugar dosing with his knife cuz he said it gives him energy until doctor told him to stop with the sugar but i dont think it mattered because he burned it all.

[@xMCxVSxARBITERx]

Most doctors don't know anything tbh...

[@sheezy2526]

@@xMCxVSxARBITERx They do but they think we r dumb so give us generic info

[@jonsnyder7347]

Dropping knowledge

[@michelleharnett1351]

The wildly changing hormone levels in menopause really fucked with my head. When you feel like shit and think you are going crazy it's hard to "live your best life." However, HRT and 10 years later I am in the best shape of my life - my arms and legs are sculpted from lifting and I am running trail marathons. I'm not tracking calories ATM but they must be around 2700 a day at about 58 kg of lean body mass (5'8'' and about 82 kg) (hah, nice mix of imperial and metric there).

[@remuspierre8038]

I agree

[@stephbt_]

Layne should have 1M +

[@IvanaChapman]

Love that thumbnail! 🐌 😂