Physique Science Radio Episode 2 - Clean Eating vs IIFYM with Ben Esgro MS RD 

Sarah Nash you are welcome!

Heather Odeh first of all it seems your sister is a carb junkie. I would introduce to her lean proteins, or even protein powders as some of them are similar to the foods she eats cookies and cream, chocolate, vanilla. I would suggest the powder (the ready to drink ones are full of sugar!) form perhaps a low fat low carb high protein powder. The whole 30 diet, although I am unfamiliar it is probably bs. I think layne would say that she should eat the foods she likes just limit the amount she does eat. I would suggest introducing more vegetables as they are calorically minimal and are very filling. However, another problem is the stress it seems, if she finds a hobby, to me that can be very de-stressing. For example, a hobby of mine is boxing, so 2 for 1, hobby and cardio. Also, if she incorporated some sort of exercise everyday (nothing intense to start with) like walking for 30-60 min a day, 4 days a week. Also, if you're interested in iifym, she should download some sort of calorie tracking app and buy a food scale. And then after several weeks of calorie tracking she can reverse diet if the calories she is eating are very low. Increase the calories by a hundred each week or every so often and then when she eats the amount. Really she should just hire Layne because he knows more than I and he's not one of those coaches that demands low calories and high cardio. And i hear he's writing a book about reverse dieting just read that.

Jacod Bowd I meant to include that she does not prioritize protein for sure. . .I have always brought eggs and chicken to her house while she makes home made pasta and gets bagels etc. .. Also she does crossfit and lifts heavy. She was in track in high school and has shot her knees. I would love her to hire Layne. He is so brilliant and I think she would really appreciate that part of the message. He is legit! Thanks for the answer and I totally agree that she needs to reverse. I believe she has really messed up her metabolism and she only has ever lost weight by getting keto! uggggg who can live that way?

tonym995 I agree, working on doing it less

Chris Reyes no it's not new, do people even read the descriptions?

Tyal Prince in the context of 24 hour food intake. If you are tracking your macros and you have more carbs and fats at a meal yes you will have more lipogenesis at that meal but that means you will be having less carbs and fats during the rest of the day and will be burning more fat during those times. Context is very important and so many people do not understand this concept.

Thank you for clearing that up! I've tried both ways and I noticed that an equilibrium worked best for me personally because no matter what if I eat a bad carb source I can instantly notice a downfall. But at the same time my friend is completely different and can eat anything he wants with no cardio. lmao One more question, in regards to a keto diet... Do these rules still apply? Like will a certain carb content knock you out of ketosis?

Tyal Prince are you sure it wasn't a situation of you simply overeating on a highly palatable food & consuming more overall calories? Any carb can knock you out of ketosis if you consume enough of it

No I was eating about a +/- 50 calorie change when I did this! For me personally I love your research and I know a lot of my college peers who do too. What would you suggest to a college student who might stay up longer than most people? Would you eat into the hours up at night? Would you fast? Does the extra hours being up increase any metabolic functions from stress? I always felt in a "bioscience way" I wanna maintain muscle so I got to eat more protein since I'm staying up and burning more calories. But at the same time I didn't want to stop lipolysis because normally this would be a fast for most people! I think that would be a great topic on how you're sleep wake cycle effects your fast while sleeping but also maintaining muscle! I just love your videos and thought it was a good question since that could possibly drastically change your metabolic rate.

Turnip Patrol First off your 2nd point is speculative. If you eat sufficient fiber, GI response is blunted and a non issue. Secondly, fructose is not more easily stored as fat. And while it is only converted to glycogen in the liver, the liver routinely releases glycogen to the bloodstream which then winds up in muscle tissue and is stored as glycogen.

biolayne I said nothing about GI response. There isn't necessarily an association between GI response and satiety/appetite anyway so not sure why you are bringing that up. And the second point is merely speculative? This has been studied - fructose consumption does not create an increase in leptin. Glucose and protein do. I can even quote an article that YOU wrote, which appears on simplyshredded.com: "Refeed days should be planned as follows ... "Consume as little fructose as possible as fructose does not have an impact on leptin levels."

Turnip Patrol I wrote that article 13 years ago. I should have been more specific though... I was commenting on your point that fructose was more likely to be stored as bodyfat.

biolayne Maybe so, but even if the fructose is not more likely than starchy carbs to be stored as bodyfat, should you really be eating it while dieting? Leptin is a powerful regulator of appetite as well as energy expenditure. By eating the starches instead of the more fructose-dense carbs you'll be increasing leptin levels and storing more of the carbohydrates you eat as muscle glycogen. Metabolic rate will be higher, hunger won't be as problematic and you'll have fuller muscles for the weight workouts. Let's be honest, you gave specific carbohydrate source recommendations in that article because you know that those foods work better than low-fat ice cream sandwiches and pop-tarts. It's not just about calorie deficit, it's about performing and feeling good while dropping the fat - that is what will produce the best physique. It's just silly to eat foods that aren't going to satiate you very well while trying to get very lean

Turnip Patrol I think completely eliminating fructose based on that tenuous logic is not reasonable. We saw data in our lab to show that fructose actually had some beneficial effects on fat loss due to it's low GI. IF you get it too high it can be a problem, but in moderate amounts its fine. And overall calories & flux across fat cells do have an effect on leptin even if the effect is not direct. You are thinking too linear with regards to the biochemistry & physiology. Which is fine, that's exactly how I thought when I was doing my undergrad degree as well... you just have to think in 3D and not just linear

Jiří Hutečka Nobody said that... If you have no desire to eat any of the more processed or "junk" foods, fair enough. It's more about the people that think they have to eat only specific foods deemed healthy to make any progress, and they absolutely won't touch any other foods even though they crave them. You can fit whatever foods in your diet and still make perfectly fine progress as long as you hit your macros, get enough fiber, still eat a good amount of healthier food etc.

Jiří Hutečka you missed the point completely and obviously didn't listen to the whole thing.

Jiří Hutečka No one said to eat junk food daily. I eat sweet potatoes, mashed potatoes, pizza, ice cream, almost daily and I maintain 8-10% body fat. It's better than eating sweet potatoes and chicken everyday and then you stuff your face with a whole pizza on your "cheat day".

Jiří Hutečka Lol dude you just dont get it. Stop being so defensive and stop telling other people what to do.

Jiří Hutečka What is a 'whole food?' There is no objective definition of clean eating and I feel like you didn't listen to the actual podcast. We discussed this.