DiscoverGrow or Die Podcast418. Why "Calories In, Calories Out" Is Bullsh*t
418. Why "Calories In, Calories Out" Is Bullsh*t

418. Why "Calories In, Calories Out" Is Bullsh*t

Update: 2024-10-18
Share

Description

In this eye-opening episode of the *Grow or Die* podcast, I take a deep dive into the oversimplified concept of "Calories In, Calories Out" (CICO). We explore why this approach to weight loss and metabolism is outdated, ineffective, and, in some cases, even harmful. I break down the science behind metabolism, dispelling common misconceptions and explaining how factors like basal metabolic rate, hormones, and nutrient absorption play critical roles in achieving and maintaining a healthy weight.

You'll hear about real-world examples, like the contestants from The Biggest Loser and their struggles with weight regain, as well as the impact of severe caloric restriction on metabolism. We also cover the importance of understanding metabolic pathways, the role of polyunsaturated fatty acids, and how crash dieting can lead to long-term metabolic damage. Whether you're looking to optimize your health or curious about the science behind metabolism, this episode has the information you need to rethink how you approach weight loss.

 

Timestamps:

- [00:28 ] – Sneak peek into the episode.

- [1:41 ] – What is CICO, and why is it an oversimplification of human metabolism?

- [2:41 ] – Why most people following CICO are unaware of metabolic dysfunctions.

- [4:10 ] – How biofilms in the gut can impair nutrient absorption and affect metabolism.

- [5:05 ] – The dangers of decreasing calories to unhealthy levels and how this impacts your metabolism long term.

- [6:18 ] – The decline in metabolic rate over the last century and its contribution to rising obesity rates.

- [8:09 ] – Explaining the second law of thermodynamics and why "a calorie is not a calorie" when it comes to metabolism.

- [9:46 ] – The role of macronutrients in producing ATP and how different foods impact metabolism.

- [11:54 ] – Debunking the idea that all fats and oils are created equal: Why polyunsaturated fatty acids may slow metabolism.

- [14:07 ] – Lessons from historical diets and why past generations could eat more and maintain lower body weights.

- [17:02 ] – The alarming rise in omega-6 intake and its negative effects on thyroid health and metabolism.

- [20:36 ] – Why crash dieting leads to weight regain and long-term damage to basal metabolic rate.

- [21:50 ] – How the body conserves energy during times of severe caloric restriction, and why this is counterproductive for weight loss.

- [23:41 ] – The role of hormones in regulating metabolism, and how improper macronutrient ratios can harm thyroid health.

- [27:16 ] – The benefits of prioritizing carbohydrates and lowering protein intake in certain health phases to boost metabolic function.

- [31:00 ] – Why the majority of adults experience hypothyroidism and how modern blood tests miss the signs of metabolic dysfunction.

- [35:12 ] – Actionable steps to improve metabolic health, including avoiding polyunsaturated fats, supporting liver function, and balancing hormones.

 

Links & Resources:

Follow Me On Instagram: @jmihaly_

Follow "Grow or Die" On Instagram: @growordiepodcast

Work With Me: https://www.togethermorefit.com/founder

Join Substack For More Exclusive Content: https://justinmihaly.substack.com/

Join Patreon For More Exclusive Content: https://patreon.com/JustinMihaly?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

Sign Up For The Together More Elite Mentorship: https://togethermorefit.com/elitepurchase

 

Sources:

1. PMID: 20613890  

2. https://www.nature.com/articles/s42255-023-00782-2  

3. https://fireinabottle.net/torpor-sloth-and-gluttony-scd1-causes-humans-to-store-fat/  

4. PMID: 31908267  

5. https://www.nature.com/articles/s42255-023-00782-2  

6. PMID: 18137629  

7. PMID: 20475077  

8. https://fireinabottle.net/wp-content/uploads/2021/05/YearbookofAgriculture1939FoodAsLife-1.pdf  

9. https://www.cell.com/cell-metabolism/fulltext/S1550-4131(21)00166-2  

10. PMID: 30017356  

11. PMID: 31430205  

13. PMID: 18137629  

14. PMID: 20475077  

15. https://fireinabottle.net/wp-content/uploads/2021/05/YearbookofAgriculture1939FoodAsLife-1.pdf  

16. Heckscher, Eli F., Sveriges ekonomiska historia från Gustav Vasa, Bonnier, Stockholm, 1935-1949  

17. https://archive.org/details/economichistoryo0095unse/page/n10/mode/1up  

18. PMID: 30484738  

19. doi:10.1186/1475-2891-3-9  

20. https://youtu.be/mif1GaSN13A?si=8povT619mM7TiCWj  

21. https://doi.org/10.1186/1550-2783-1-2-21  

22. https://www.jbc.org/article/S0021-9258(18)76564-2/pdf  

23. https://in.nutrition.org/article/S0022-3166(23)12919-1/abstract  

24. PMID: 6693988  

25. https://www.jbc.org/article/S0021-9258(18)44892-2/pdf  

26. http://raypeat.com/articles/articles/sugar-issues.shtml  

27. https://www.sciencedirect.com/science/article/abs/pii/0304416586900164  

28. PMID: 21367944  

29. https://www.ers.usda.gov/data-products/chart-gallery/gallery/chart-detail/  

31. PMID: 14962692  

32. PMID: 31031634  

33. https://www.researchgate.net/publication/236821460_The_Influence_of_Dietary_Fatty_Acids_on_Hibernation_by_Golden-Mantled_Ground_Squirrels_Spermophilus_lateralis  

34. PMID: 26616007  

35. https://jamanetwork.com/journals/jama/fullarticle/199765  

36. https://onlinelibrary.wiley.com/doi/10.1111/j.0954-6820.1960.tb06642.x  

37. https://www.nature.com/articles/0801270  

38. PMID: 35721911  

39. PMID: 22486171  

40. https://jamanetwork.com/journals/jama/fullarticle/199765  

41. https://www.ncbi.nlm.nih.gov/books/NBK500006/  

42. https://www.sciencedirect.com/science/article/pii/S0014579314002701  

43. https://care.diabetesjournals.org/content/24/12/2149  

44. https://www.jbc.org/article/S0021-9258(18)94385-1/pdf  

45. https://en.m.wikipedia.org/wiki/Cushing's_disease  

46. https://www.sciencedirect.com/science/article/pii/S1550413117306150  

47. https://agsjournals.onlinelibrary.wiley.com/doi/10.1111/j.1532-5415.1963.tb00071.x  

48. https://www.thieme-connect.com/products/ejournals/abstract/10.1055/s-2005-870240  

49. PMID: 36237192  

50. PMID: 7149777  

51. https://www.kidney-international.org/article/S0085-2538(15)33538-9/pdf  

52. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6970002/  

53. https://www.nature.com/articles/0801270  

54. PMID: 31430205  

55. https://www.nytimes.com/2016/05/02/health/biggest-loser-weight-loss.html  

56. PMID: 27136388  

57. PMID: 26832439  

58. https://youtu.be/MESSyNAIAag?si=c-h08QPhhiL72B5m  

59. PMID: 9026527  

60. https://doi.org/10.1016/bs.mcb.2022.05.003  

61. https://doi.org/10.1016/j.freeradbiomed.2013.03.022  

62. https://deniseminger.com/2015/10/06/in-defense-of-low-fat-a-call-for-some-evolution-of-thought-part-1/  

63. PMID: 19531645  

64. PMID: 16476868  

65. https://www.cell.com/cell-metabolism/fulltext/S1550-4131(21)00166-2  

66. PMID: 30017356  

67. PMID: 20573247  

68. https://www.universityofcalifornia.edu/news/fight-diseases-aging-scientist-makes-aging-itself-target  

69. https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.118.037137  

70. https://www.npr.org/sections/health-shots/2016/06/13/481590997/millennials-may-be-losing-their-grip  

71. https://academic.oup.com/inci/article/109/8/diw322/3053481  

73. https://www.nih.gov/news-events/news-releases/rates-new-diagnosed-cases-type-1-type-2-diabetes-rise-among-children-teens  

74. https://www.pnas.org/doi/10.1073/pnas.1718793115  

75. https://www.sciencedirect.com/science/article/abs/pii/S0160289607000463  

76. https://academic.oup.com/humupd/article/23/6/646/4035689 

Comments 
In Channel
00:00
00:00
x

0.5x

0.8x

1.0x

1.25x

1.5x

2.0x

3.0x

Sleep Timer

Off

End of Episode

5 Minutes

10 Minutes

15 Minutes

30 Minutes

45 Minutes

60 Minutes

120 Minutes

418. Why "Calories In, Calories Out" Is Bullsh*t

418. Why "Calories In, Calories Out" Is Bullsh*t