I am reading Dr. S.'s Hypertrophy textbook presently, and the man is a genius. This is a brilliant compilation of academic elucidations upon fat loss, augmented wonderfully for those with a keen eye towards muscle/lean tissue maintenance.
NSCA as an aspiring trainer and future strength coach, I want know as much as possible. I am certified now, but will most likely be certifying through NSCA in the future.
It's not that 'NORMAL' insulin secretion is driving obesity and fat gain but the effects of high insulin 'over time' that causes 'insulin resistance'... Insulin resistance 'over time' affects sensitivity to Lepting and Ghrelin function. I think where Taubes got it wrong was blaming it all on insulin which is not the cause but perhaps the vehicle from which uncontrolled weight gain occurs.
When trying to determine one's daily caloric needs, should a person calculate the calories needed to sustain their "overweight body" or the calories needed to sustain the weight they want to be and then make calorie adjustments based on that?
Use your current weight and subtract 500 to lose 1 pound a week.. Just recalculate your caloric needs every once in a while, because they go down as you lose weight
OUTSTANDING VID: Body fat set point is real people. But if you have a solid diet and exercise program that is part of your lifestyle you CAN "reset it" however you may need to.
Body fat - subcutaneous or vascular or both? How was body fat measured? Other studies show a flaw in Hall et al 2016 - going from high carb straight to keto while maintaining the intake of protein leads to protein being turned to glucose. A few weeks of little or no carbs AND very little protein is necessary before the body stops utilising protein for fuel. Studies have shown that when protein is later increased it goes straight to lean tissue. This lecture, being focused on weight loss, fails to look at the deleterious effects of carbs on health, both physical and mental. I've experimented on myself. Following a low carb diet resulted in 2 to just over 3 pounds of fat loss per week. When I ate more carbs my fat loss became zero per week.
But that's more about adaptation to different fuel sources. If you're keto adapted then going higher carb straight away would be silly. I've also experimented on myself and I eat too many calories with a low-carb high fat diet. I tend to do better on an even mix (usually 60% of remaining calories after I've allocated protein go on carbs, 40% on fat).
To each their own. The research doesn’t suggest carbs are bad for health. Due to some people’s lifestyle issues low carb might be a better approach but I’ve known people who have been very healthy their entire lives eating lots of carbs. Of course, their is always the balanced approach which isn’t as romantic as believing carbs are evil or fat is evil, and that works quite well for most.
@@michaelcarter8620 What research? And who funded it? The fact is that excess insulin is probably the main cause of ill health. Lots of carbs = lots of insulin = insulin resistance = diabetes 2, heart disease, fatty liver disease, dementia and various cancers.
@@seekingjustice2079 you talk about excess insulin but you realise protein is insulinemic? Further, if you're having to question the funding sources even though multiple studies from different labs show the same thing then you're kind of arguing against thin air. The daily average sugar intake of Americans has been falling since the late 1990's yet obesity continues to rise. Why do you think that is? It's a chronic overconsumption of calories problem, not carbs.
@@MulletMan3108 The insulin response to glucose is considerably greater than that to protein. All carbs are sugar. Americans eat vast quantities of bread, pizza, breakfast cereals and other sources of carbs. Show me a morbidly obese person who refrains from ice cream, cake and chocolate.
Simply not true, people with healthy kidneys showed no adverse effects of eating beyond 1.8 g per kg of bodyweight to upward of 3.3 g per kg of body weight had no damage or kidney failure whatsoever. Only with subjects who are predisposed to kidney damage or have had kidney failures before shows some correlation between protein intake and kidney failure, we have to estimate the amount of protein you are taking here as well as the test samples.
@@leetommy5972 There are studies with people taking over 2.6-4g/kg body weight for 4 months to 2 years with absolute no kidney issues. It is only a potential issue if you already have kidney pathology.
@Jiri Mahr Exactly. They did a study that had people take crazy amounts such as that and STILL no sign of damage to the kidneys, proving the broscience lot "Ohhh if you have too much protein, it leads to kidney failure" lot wrong lol
Carbophobia? Well, it's just a reaction against the lipophobia we've been conditioned to have for the last 30 years. Although, it seemed no one called lipophobia. There seemed to be absolute consensus that, if it didn't have fat in it, it really couldn't be bad for you.
I think you could argue vegans are protein phobic as well as lipophobic. And this makes sense. animal protein and animal fat go together. It is absurd to separate the two (as has been attempted over the last 40 or 50 years since the diet-heart hypothesis and low fat guidelines were forced into public consciousness.
If you actually look at dietary guidelines in 1980: 1) Eat a variety of foods 2) Maintain ideal weight 3) Avoid too much fat, saturated fat and cholesterol 4) Eat foods with adequate starch and fiber 5) Avoid too much sugar 6) Avoid too much sodium 7) If you drink alcohol, do so in moderation I think the supposed "shift" from "fat is evil" to "carbs are evil" and how the medical establishment failed us is just a fairytale narrative that helps to sell contrarian books on Keto or Paleo plus Crossfit. You can see the guidelines were pretty balanced and could be applied today with success.
Please guys that’s too much for me handle , o am not a good English speaker but I need a simplification for what he said , Question : Should we do carb cycling or not !? And what is the best way to do it !?
Give a diabetic a high carb diet or a high fat diet. Which diet will help the person to stay away from dedications. Health wise there is no comparison, Low carb diet is superior. Not all calories are the same. 200 calories of sugar is not the same as 200 calories of vicinities oil. Not only are not the same the processes them differently.
i think the solution besides in healthy nutrition, healthy foods, healthy ways of cooking, everithing with a moderate caloric deficit. Because is not the same thing to get a caloric deficit with burgers, soda, sugar, fry chicken, etc, that have a deficit with boiled vegetables, roasted meat or chicken, complex carbs like brown rice, oats and natural beans. This method works for me in the way to lose fat, i had to change my nutricional habits in the way to improve my health and allows me to lose 16 kg starting with 136 in january to 120 today, and still losing to get 95 or 90 kg. My insuline and colesterol levels get down, my knees are less stressed, my whole health is better
Eat the proper human diet to BE healthy . Weight loss naturally happens without trying. Human diet - meat , fat , carbs if there are no meats available.
I understand that the industry now wants to shift away from low carb. I don’t give a shit, I know what’s worked for me and what has not. My body does not like carbs, does not process carbs well and stores them as fat. Low carb is the only way to go. I don’t care how many pencil necks make videos trying to sound smart
Yes that's right, all the evidence in the world in a range of controlled studies across huge variations of subjects from different countries being presented by one of the absolute highest regarded scientists in his field being called a pencil neck trying to sound smart. Yeah, think I know I'd put my trust in.
It seems to me a 10% to 50% error on self-reporting of calories is a perfect example of exactly why calorie counting is fundamentally flawed. It can't be done (outside the high controlled environment of a metabolic ward). And we shouldn't have to. People who are thin are not so because they counted calories. No animal counts calories and all non-domesticated animals regulate their weight perfectly. The problem is the industrial diet; refined carbohydrates and inherent greater carbohydrate density per 100g. The best way to attain insulin sensitivity is through fasting - intermittent (time restricted) or otherwise. Exercise and weights will help, but it is a drop in the bucket compared to the power of fasting. Fasting also naturally boosts testosterone and hGH as the body endeavors to maintain muscle mass without food intake.
Mason Pikey, yeah, well you're going to have to be more specific. I've become a biohacker of sorts. I've done some tests, including insulin and testosterone. I've seen my body composition improve significantly in the last year while maintaining the same weight. When you see, with your own eyes, specific metrics showing improvements with very little effort and in someone 54 years old, you begin to realize that the fitness industry is full of shit. The calorie model is industrial nonsense designed to fool people into buying stuff. Always more, more, this, that. Not, less, very little or none,
What are you talking about? You can't sell calorie counting. I, and anyone else with access to a simple FREE app can track calories easily. It's not hard.
Not, it doesn't. It gives you a fantastic place to start learning where it sits though. You learn through trial and error where you TDEE tends to be and you adjust accordingly.
"Insulin fairy?" If there is an insulin fairy, there has to be a leptin fairy as well. And what about the cortisol fairy? Apparently this whole talk is a doubling-down on the calorie model that the fitness industry has been conditioned to believe for the last 30 to 40 years. Forget 'cherry picking,' what about dogma, mind control and programming for generation after generation of doctors and those that work in the fitness industry?
This man is looking at every single study that is adequately controlled, and using that as a vehicle to create guideline and consensus. There is no dogma, other than the anti science one u are spewing.
meta-analyses are out on this for god sake's, if you were a scientist you would know how vital that is in getting closer to a conclusion to any certain claims, yet low carb zealots like you still refuse to open your mind. It's pretty narcisstic behaviour to think one's own personal experience must apply to the whole world
@@tamimhusain3376 , We "opened our minds" for fifty years. It didn't work. I ate low fat, exercised a lot , and saw unimpressive results. Not terrible but clearly sub-optimal. I've been eating more animal product (starting with saturated fat) for about 6 years now. Intermittent fasting followed naturally and consistently. Two meals a day, one meal a day, fasted exercise. Working a whole day without food. Once you've discovered the freedom of fat adaptation nothing else is worth considering. I literally avoid sugar more than alcohol. Sugar makes you hungry. I sometimes eat sweet things at the end of the day, or after a large meal. Never at the beginning of the day. I almost never eat breakfast. If I do, it's low carb for sure.
@@martinirving3824 Again what you are saying is anecdotal. Studies rely on multiple people. Anecdotal relies on your own personal experience. And your own personal experience could be influenced by a lot of factors. Some people are better fat burners than carbs, your diet may have had less calories with the low carb, more protein leading to higher thermic effect, more satiety. Without even controlling certain factors and measuring certain things you cannot conclude for yourself let alone the rest of the world. It's very narcissistic behaviour to believe that the results of what you have experienced yourself must apply to the rest of the world. Very self-centred, especially when the science goes against your conclusion. Low carb isn't bad and can work. But it doesn't mean low fat doesn't work and it shows in the meta-analyses. What do you think weighs more, the experience of one person know as Martin Irving or thousands of results? It's simple science to know that the more results you have the stronger your conclusion will be. Just as simply as knowing scientific experiments are repeated (they teach you this in basic secondary/high school science classes for GCSE level let alone beyond this) to obtain more valid results
@Fitness_Doug the correct answer is yes and no. Satiety effect is important to consider, especially for regular healthy people but it's not "better" for fat loss when calories and protein is kept constant. However when protein intake is increased, calories are kept constant, keto in some studies performed better. There's a lot more information about keto now. Is it better for fat loss, not necessarily, can it work very well. Yes. Could it be better? Need more research using different variables (such as higher protein intake) also many so called keto studies many who don't agree with keto quote, aren't keto but rather just low carb and the fat content in the diet is too low(luckily I've yet to see Brad do this, he calls it a low carb diet in that case not keto). For me and many others it's better.
@@callumbarnes554 Finally a sensible reply from someone who likes keto. As for you Brendon, don't be stupid all your life. You clearly didn't listen to the studies displayed on it, the meta-analyses comparing the different types
Thank you NSCA for making talks like this available to us
I am reading Dr. S.'s Hypertrophy textbook presently, and the man is a genius. This is a brilliant compilation of academic elucidations upon fat loss, augmented wonderfully for those with a keen eye towards muscle/lean tissue maintenance.
Fantastic evidence-based approach. Don't we need more information like this?
its not fantastic. its common sense...and "evidence" is largely bullshit...whatever works do it.
@@soofitnsexy What if something works much better?
@@ondrej1893 what do you mean?
What an amazing talk. This needs millions of views
Not everyone is willing to spend an hour learning a topic in-depth. We applaud your quest for knowledge.
NSCA as an aspiring trainer and future strength coach, I want know as much as possible. I am certified now, but will most likely be certifying through NSCA in the future.
It's not that 'NORMAL' insulin secretion is driving obesity and fat gain but the effects of high insulin 'over time' that causes 'insulin resistance'... Insulin resistance 'over time' affects sensitivity to Lepting and Ghrelin function.
I think where Taubes got it wrong was blaming it all on insulin which is not the cause but perhaps the vehicle from which uncontrolled weight gain occurs.
These hormonal changes have less effect on weight gain than caloric intake/expenditure.
In addition, caloric restriction in itself decreases insulin resistance. Carb restriction is not necessary to achieve insulin sensitivity.
High level of body fat can actually cause ur body to prefer burning fat or carbs which will also leads to insulin resistance regardless of diets.
Plz, is that in personal trainer program or nutration programs?
I'm sorry but I am not sure what you are asking.
Excellent video....Dr. Brad's videos are always very very insightful........'Thank u for this info
When trying to determine one's daily caloric needs, should a person calculate the calories needed to sustain their "overweight body" or the calories needed to sustain the weight they want to be and then make calorie adjustments based on that?
Use your current weight and subtract 500 to lose 1 pound a week.. Just recalculate your caloric needs every once in a while, because they go down as you lose weight
No charts...
OUTSTANDING VID: Body fat set point is real people. But if you have a solid diet and exercise program that is part of your lifestyle you CAN "reset it" however you may need to.
Body fat - subcutaneous or vascular or both? How was body fat measured? Other studies show a flaw in Hall et al 2016 - going from high carb straight to keto while maintaining the intake of protein leads to protein being turned to glucose. A few weeks of little or no carbs AND very little protein is necessary before the body stops utilising protein for fuel. Studies have shown that when protein is later increased it goes straight to lean tissue. This lecture, being focused on weight loss, fails to look at the deleterious effects of carbs on health, both physical and mental. I've experimented on myself. Following a low carb diet resulted in 2 to just over 3 pounds of fat loss per week. When I ate more carbs my fat loss became zero per week.
But that's more about adaptation to different fuel sources. If you're keto adapted then going higher carb straight away would be silly. I've also experimented on myself and I eat too many calories with a low-carb high fat diet. I tend to do better on an even mix (usually 60% of remaining calories after I've allocated protein go on carbs, 40% on fat).
To each their own. The research doesn’t suggest carbs are bad for health. Due to some people’s lifestyle issues low carb might be a better approach but I’ve known people who have been very healthy their entire lives eating lots of carbs. Of course, their is always the balanced approach which isn’t as romantic as believing carbs are evil or fat is evil, and that works quite well for most.
@@michaelcarter8620 What research? And who funded it? The fact is that excess insulin is probably the main cause of ill health. Lots of carbs = lots of insulin = insulin resistance = diabetes 2, heart disease, fatty liver disease, dementia and various cancers.
@@seekingjustice2079 you talk about excess insulin but you realise protein is insulinemic? Further, if you're having to question the funding sources even though multiple studies from different labs show the same thing then you're kind of arguing against thin air. The daily average sugar intake of Americans has been falling since the late 1990's yet obesity continues to rise. Why do you think that is? It's a chronic overconsumption of calories problem, not carbs.
@@MulletMan3108 The insulin response to glucose is considerably greater than that to protein. All carbs are sugar. Americans eat vast quantities of bread, pizza, breakfast cereals and other sources of carbs. Show me a morbidly obese person who refrains from ice cream, cake and chocolate.
What about very high protein calorie controlled diet?
high amount of protein intake would lead to kidney failure, you could check out" rabbit starvation".
Simply not true, people with healthy kidneys showed no adverse effects of eating beyond 1.8 g per kg of bodyweight to upward of 3.3 g per kg of body weight had no damage or kidney failure whatsoever. Only with subjects who are predisposed to kidney damage or have had kidney failures before shows some correlation between protein intake and kidney failure, we have to estimate the amount of protein you are taking here as well as the test samples.
@@leetommy5972 There are studies with people taking over 2.6-4g/kg body weight for 4 months to 2 years with absolute no kidney issues. It is only a potential issue if you already have kidney pathology.
@@leetommy5972 Broscience! Are we rabbits????
@Jiri Mahr Exactly. They did a study that had people take crazy amounts such as that and STILL no sign of damage to the kidneys, proving the broscience lot "Ohhh if you have too much protein, it leads to kidney failure" lot wrong lol
Carbophobia? Well, it's just a reaction against the lipophobia we've been conditioned to have for the last 30 years. Although, it seemed no one called lipophobia. There seemed to be absolute consensus that, if it didn't have fat in it, it really couldn't be bad for you.
I think you could argue vegans are protein phobic as well as lipophobic. And this makes sense. animal protein and animal fat go together. It is absurd to separate the two (as has been attempted over the last 40 or 50 years since the diet-heart hypothesis and low fat guidelines were forced into public consciousness.
If you actually look at dietary guidelines in 1980:
1) Eat a variety of foods
2) Maintain ideal weight
3) Avoid too much fat, saturated fat and cholesterol
4) Eat foods with adequate starch and fiber
5) Avoid too much sugar
6) Avoid too much sodium
7) If you drink alcohol, do so in moderation
I think the supposed "shift" from "fat is evil" to "carbs are evil" and how the medical establishment failed us is just a fairytale narrative that helps to sell contrarian books on Keto or Paleo plus Crossfit.
You can see the guidelines were pretty balanced and could be applied today with success.
Gold
In Germany is taught that 0.7 g protein per kg of body weight is sufficient. Why are they so much lower than 1g per lb?
Weil die Empfehlungen in Deutschland das absolute minimum sind, um keine mangelerscheinungen zu bekommen
4:50
22:11
Ty!
I don’t give a shit if it’s water or not. I want the most weight loss
Please guys that’s too much for me handle , o am not a good English speaker but I need a simplification for what he said , Question : Should we do carb cycling or not !? And what is the best way to do it !?
@20:56 ....Listen to what he says
Give a diabetic a high carb diet or a high fat diet. Which diet will help the person to stay away from dedications. Health wise there is no comparison, Low carb diet is superior. Not all calories are the same. 200 calories of sugar is not the same as 200 calories of vicinities oil. Not only are not the same the processes them differently.
i think the solution besides in healthy nutrition, healthy foods, healthy ways of cooking, everithing with a moderate caloric deficit. Because is not the same thing to get a caloric deficit with burgers, soda, sugar, fry chicken, etc, that have a deficit with boiled vegetables, roasted meat or chicken, complex carbs like brown rice, oats and natural beans. This method works for me in the way to lose fat, i had to change my nutricional habits in the way to improve my health and allows me to lose 16 kg starting with 136 in january to 120 today, and still losing to get 95 or 90 kg. My insuline and colesterol levels get down, my knees are less stressed, my whole health is better
Eat the proper human diet to BE healthy . Weight loss naturally happens without trying. Human diet - meat , fat , carbs if there are no meats available.
I understand that the industry now wants to shift away from low carb. I don’t give a shit, I know what’s worked for me and what has not. My body does not like carbs, does not process carbs well and stores them as fat. Low carb is the only way to go. I don’t care how many pencil necks make videos trying to sound smart
Yes that's right, all the evidence in the world in a range of controlled studies across huge variations of subjects from different countries being presented by one of the absolute highest regarded scientists in his field being called a pencil neck trying to sound smart. Yeah, think I know I'd put my trust in.
@@MulletMan3108 everything out of his mouth is a lie
@@Kane6676 provide scientific, peer reviewed academic literature instead of anecdotes and I might listen.
@@MulletMan3108 no, who would fund such a thing? Lol I know my own body only and was only speaking to my own experience. Apparently you didn’t approve
It seems to me a 10% to 50% error on self-reporting of calories is a perfect example of exactly why calorie counting is fundamentally flawed. It can't be done (outside the high controlled environment of a metabolic ward). And we shouldn't have to. People who are thin are not so because they counted calories. No animal counts calories and all non-domesticated animals regulate their weight perfectly. The problem is the industrial diet; refined carbohydrates and inherent greater carbohydrate density per 100g.
The best way to attain insulin sensitivity is through fasting - intermittent (time restricted) or otherwise. Exercise and weights will help, but it is a drop in the bucket compared to the power of fasting. Fasting also naturally boosts testosterone and hGH as the body endeavors to maintain muscle mass without food intake.
Martin Irving nope...just nope
Mason Pikey,
yeah, well you're going to have to be more specific. I've become a biohacker of sorts. I've done some tests, including insulin and testosterone. I've seen my body composition improve significantly in the last year while maintaining the same weight. When you see, with your own eyes, specific metrics showing improvements with very little effort and in someone 54 years old, you begin to realize that the fitness industry is full of shit. The calorie model is industrial nonsense designed to fool people into buying stuff. Always more, more, this, that. Not, less, very little or none,
What are you talking about? You can't sell calorie counting. I, and anyone else with access to a simple FREE app can track calories easily. It's not hard.
Jack,
Right. Does that app tell you what your metabolism is doing?
Not, it doesn't. It gives you a fantastic place to start learning where it sits though. You learn through trial and error where you TDEE tends to be and you adjust accordingly.
"Insulin fairy?" If there is an insulin fairy, there has to be a leptin fairy as well. And what about the cortisol fairy? Apparently this whole talk is a doubling-down on the calorie model that the fitness industry has been conditioned to believe for the last 30 to 40 years. Forget 'cherry picking,' what about dogma, mind control and programming for generation after generation of doctors and those that work in the fitness industry?
Martin Irving so what is your counter to the information given then?
This man is looking at every single study that is adequately controlled, and using that as a vehicle to create guideline and consensus. There is no dogma, other than the anti science one u are spewing.
meta-analyses are out on this for god sake's, if you were a scientist you would know how vital that is in getting closer to a conclusion to any certain claims, yet low carb zealots like you still refuse to open your mind. It's pretty narcisstic behaviour to think one's own personal experience must apply to the whole world
@@tamimhusain3376 ,
We "opened our minds" for fifty years. It didn't work. I ate low fat, exercised a lot , and saw unimpressive results. Not terrible but clearly sub-optimal.
I've been eating more animal product (starting with saturated fat) for about 6 years now. Intermittent fasting followed naturally and consistently. Two meals a day, one meal a day, fasted exercise. Working a whole day without food. Once you've discovered the freedom of fat adaptation nothing else is worth considering. I literally avoid sugar more than alcohol. Sugar makes you hungry. I sometimes eat sweet things at the end of the day, or after a large meal. Never at the beginning of the day. I almost never eat breakfast. If I do, it's low carb for sure.
@@martinirving3824 Again what you are saying is anecdotal. Studies rely on multiple people. Anecdotal relies on your own personal experience. And your own personal experience could be influenced by a lot of factors. Some people are better fat burners than carbs, your diet may have had less calories with the low carb, more protein leading to higher thermic effect, more satiety. Without even controlling certain factors and measuring certain things you cannot conclude for yourself let alone the rest of the world. It's very narcissistic behaviour to believe that the results of what you have experienced yourself must apply to the rest of the world. Very self-centred, especially when the science goes against your conclusion. Low carb isn't bad and can work. But it doesn't mean low fat doesn't work and it shows in the meta-analyses. What do you think weighs more, the experience of one person know as Martin Irving or thousands of results? It's simple science to know that the more results you have the stronger your conclusion will be. Just as simply as knowing scientific experiments are repeated (they teach you this in basic secondary/high school science classes for GCSE level let alone beyond this) to obtain more valid results
Keto is the best fat loss diet for regular people period.
@Fitness_Doug the correct answer is yes and no. Satiety effect is important to consider, especially for regular healthy people but it's not "better" for fat loss when calories and protein is kept constant. However when protein intake is increased, calories are kept constant, keto in some studies performed better. There's a lot more information about keto now. Is it better for fat loss, not necessarily, can it work very well. Yes. Could it be better? Need more research using different variables (such as higher protein intake) also many so called keto studies many who don't agree with keto quote, aren't keto but rather just low carb and the fat content in the diet is too low(luckily I've yet to see Brad do this, he calls it a low carb diet in that case not keto). For me and many others it's better.
@@callumbarnes554 Finally a sensible reply from someone who likes keto. As for you Brendon, don't be stupid all your life. You clearly didn't listen to the studies displayed on it, the meta-analyses comparing the different types