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
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
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.
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
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
@@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.
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!
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?
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.
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
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
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.
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!
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!).
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 👍👍🎊🎉🎊🎉💗💗💗💗🍩🍩🍩🍩✌😘
@@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
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
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.
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.
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.
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.
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!
@@wyattbarefoot5411 Everything you guys are listing sounds very unhealthy! If you're so interested in health what are you doing eating fried sugar cubes!
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
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 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
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.
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!
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.
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!!!
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!
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!
Great episode! Reverse dieting works and helper me recover from disordered eating at 1000 cals/day up to 1800 a day. I added a dedicated strength training regimen, cut my intense cardio way down and the results have been wonderful. Can't recommend it enough to those who eat too little and work out too hard. Eating way more, have a lot less body fat and visible muscle definition.
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.
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!
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!
Found you through binge watching Sean Nalewanyj vids and am stoked that I did. Exercise noob here and I'm so grateful for people like you guys to be putting out top tier content 🤙
I was 330 pounds. I lost 165 pounds and now my body loves to stick around 195-200 pounds without needing to diet so hard to maintain it. I’m going on 11 years and 100+ pounds it still off. I really wish this video was around when I first began my journey but I’m happy that people can access this now to help them in their journey
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
Simply one of the best well presented discussions of this whole topic. I have found it so informative and it ties in so well with my own experiences. Really well done - thank you.
I love your videos being an aspiring body builder. You’ve helped me learn a lot of important information and increase my overall size by leaps and bounds. Keep up the great content
Thank you for going so in depth in the metabolic damage / recovery section. It was very insightful and, in all honesty, it gave me some hope, guidance and peace of mind.
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.
This is a great video, it answers a lot of questions I’ve had which has helped me on my weight loss journey. I was cutting to get ripped, doing fasted cardio 7 days a week and weights 5 evenings per week, after two months i couldn’t lose anymore body fat, I was on a super strict diet and I’m very disciplined... I spoke to a couple of guys who explained that my body had adjusted and now it was time to give it a break
Man. After 4 years of working out everyday and dieting I went from 155 - 210 and when we would slash my calories every time I wouldn’t respond to the point where I was accused of not eating properly or sticking to the deficit. I was so frustrated I left my trainer and turned to chemicals which ended my body building. I mean. That whole journey started with the want for a 6 pack and nothing more which never did happen. I stopped for another 4 years. During the last 2 I ate awful but kept so much size. Ultimately gaining to 230lbs. Recently I started eating clean and working out again with the thoughts of this in my head. Hoping to take this knowledge and implement it long term on my own. Thanks for the great videos
This video is the most informative and enjoyable one I have come across about metabolic adaptation ("metabolic damage") and really give me hindsight into how my past eating disorder affected my metabolism and physiology. I am now eating more than I have ever eaten in most of my teens and 20s and and I have strength to weight train and cardio.
What a great interview, thanks for covering actual science based topics - y’all did such a good job breaking down and making it understandable to an everyday person trying to learn
Hands down my favorite fitness RU-vidr. Stresses the importance of education which is vastly put on the back burner in the health and fitness community on social media.
This is so awesome, and very helpful to me. I'm not a body builder by any means, but I do have a body goal that I've been trying to get back to. I've been on an emotional rollercoaster ride because of stuff not panning out the way I expect to, and end up getting fed up and slightly depressed. You're on the money about managing expectations. I love all of the information. would love more stuff from you two. :)
I lost 53 pounds in 4 months doing next to nothing , now I am brisk walking and now I stop losing weight, When I went from 750 calories to 850 calories I began to slowly lose more weight. Great Video!!
Jeff could you do a video on importance of sleep in muscle gain. Like when to sleep how much sleep and what happens if you don’t do them. I think it would be very helpful since I see many people suffers from staying awake all night and not getting enough sleep(especially the students).
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 unfortunately this is wrong.. it takes longer fasting to loose in 5 days you might loose water.. to start having cetosis it takes more.
Could listen to this every day. Superb. Thank you for ALL your content. Trustworthy factual super interesting stuff. New to the channel so lots to catch up on. 🙏🏼 💪🏼 🤩
@@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
This podcast has been super helpful for me! I've noticed during non-dieting phases I can eat about 1000 calories above my supposed "maintenance", all the while my body temperature will sky rocket and I'll be incredibly fidgety. Once I get to about 5 pounds above my normal weight, I'd feel liturgic and my appetite would disappear. In contrast, when I'm dieting its super hard for me to push past 5 pounds below my normal weight because my appetite will sky rocket, and I won't be able to sleep. I'm definitely going to implement some of the strategies for sustainable weight loss you guys discussed. Thanks for the great content Jeff!
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 🙏
Been following you for a while, and honestly, you are amazing! Such in depth analysis, such inspiration to find out myself, so articulate, professional and respectful and honestly a very friendly aura that you can't help but be drawn too! Thanks for your work!
I'd love to see the upper/lower split you mentioned in the science applied push/pull/legs series. Been running the push/pull/legs for a couple months and have really been enjoying it. Keep up the great work!
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?
Everything these two talked about is everything I experienced lol I damaged my metabolism by dieting too long and extreme low carb diet ended it and and bulk 6 months added more weight and I started my weight and Got back of the diet lost 5 pound in 3 month I struggled and took 8 months off dieting just eating normal again and lost 47 pounds I agree 100% with this video and learn more things
I think this is happening to be I did ate really low calories like less then 1000 I guessing doing 1/ 1/2 hours of cardio 6 days a week. I lost at in a year got to 135 now I stoped cardio and do weight training 3 days a week abs up my carbs a fat and eat 1700 calories but I gain weight should I just take a break of working out. I don’t know how to fix it and I don’t want to go back to my weight I was when I started 200 which I was very in healthy. But I like training
@@JNM9397 if you can’t lose any weight and struggle. take a 6 month break from diets, eat normal again but don’t binge eat you’ll gain more weight then you were before. Lay off the cardio a bit but do it 1-2 a week 20-30 minutes and your metabolism will be rebooted again ready to burn fat but don’t go extreme go slow to lose weight take this advice from the video
@@flexgado249 I don’t want to go back to my old weight 195 also I like working out but I only do 10 min jump rope and some light weight training but 4 maybe 5 days a week, any advice
@@flexgado249 should I eat more carbs fats and protien on lower my carbs a bit also should I slowly up my calories every week or every two. I’m trying to up my calories because I lost my period in March I feel a lot better eat now, don’t get extrem hunger cures. Also sleep is a lot better and I think before I was so stressed that why I think I was gaining weight and abs could loose it
Incredible deep dive into this metabolism research. Love it! I am a cancer scientist, so getting basically a review article via podcast form on an area of research is so amazing.
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
So glad I found your channel, I really appreciate the way you show the science behind nutrition and exercise. I don't really have the drive to look through scientific articles so thank you for doing the research for us and condensing the important information so we can focus on the important parts. Please keep up the great work you're doing to debunk misinformation and help everyone understand these topics.
