Tuesday, March 2, 2021
Cold Thermogenesis

Adaptive Thermogenesis



#AdaptiveThermogenesis #Nutrition #Biolayne

https://pubmed.ncbi.nlm.nih.gov/32599082/

Adaptive thermogenesis (AT) is a process whereby the body regulates energy expenditure based on various parameters including energy intake. If you consume more energy, your AT goes up. If you consume less energy, your AT goes down. Previously research has indicated that there are short and long term AT thresholds that occur during dieting. The first being during the first few initial weeks of calorie restriction and that this decrease in AT is associated with decreases in glycogen content. The long term changes in AT are thought to be regulated based on the amount of weight lost itself.

A new study sought to determine whether or not short term changes in AT predicted long term AT outcomes. They restricted people to 50% of maintenance calories (ouch!) and examined the subjects after 1, 3, and 6 weeks of caloric restriction. They found that 1 week of a severe caloric restriction caused a 178 calorie reduction in AT and that this reduction predicted 2kg less weight loss after 6 weeks. Interestingly, no associations were found between hormonal concentrations of leptin, T3, T4, FGF21 and weight loss. This indicates that short term changes in AT may predict long term differences in weight loss.

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42 thoughts on “Adaptive Thermogenesis
  1. Great content Layne. This is a very interesting study break down. Thanks for the educational content. Super helpful to understand to accomplish my own fitness/nutrition goals.

  2. I do not believe that Keto or fasting are exempt from Adaptive Thermogenesis. I have seen too many people on fasting or keto boards start to hit a plateau. I think it simply comes down to who you are. Some people have efficient bodies and some people do not. So if you do a study with fasting or keto and a lot of people your testing are inefficient it will appear there is no effect.

  3. saw some stuff how water fasting 1-3 days tends to have lowe impact on adaptive metabolism then normal caloric restriction, i did 1500 and 1000 restriction to lose 6-10kgs like 2 times, and i feel like water fasting where i literaly eat nothing seems to be better for me by quite alot i do 5eat-2water fast first day of eating just 40mins 130-150bpm cardio 2nd 160-170bpm + 1h weightliftin 3rd 40min 140bmp cardio + weightlifting 4-5 days just cardio 130-140 , diet is mostly meat+fat with greens, altho first day i usualy eat some carbs instead of fat, i dont seem to lose musle if anything i gain it slowly.

  4. You might have buried the lead, instead of looking at what they were focused on maybe look at the frightful data! Per Table 1: DEXA baseline to 2 weeks post restriction weight dropped from 247.06 to 216.48 lbs (total loss 30.58 lbs) 21.34 lbs (69.78% of total loss) was loss of LEAN MASS. Figure 2: At the end of the restrictive diet (6 weeks) 8.7kg average loss, average loss of FFM 5.7kg. (65.51% of the loss was loss of FFM) Most supplemented water fast studies "only" show FFM as 50% total loss @ 6 weeks. And unlike very low carb diets – this one was 58% carbohydrate so I don't know if someone can claim it was the loss of glycogen/water.

    With this HUGE deficit 2A shows at end of 1st week 3 subjects basically didn't lose any fat at all and amazingly 3 subjects GAINED FAT. 2C shows at the end of 6 weeks 1 subject's lean mass was virtually identical to before they started the trial, & although the average loss was 8.7kg one subject only lost 2.5kg. If this wasn't a CLOSED TRIAL you'd have people screaming "non-compliance!".
    (and using the lowest TDEE reported, 50% would be a caloric deficit of >31,000 kcal/6 weeks.) The narrative claims all subjects lost weight at end of week 1 but it looks like 1 subject didn't (2A).

    If I'm interpreting the data correctly calorie deficits ranged from 827 to 1423. They claimed the subjects were "overweight" but using the starting BMI of 40.2 on average they were MORBIDLY OBESE. (the heaviest subject was more than 100 lbs heavier than the lightest subject, at least 1 subject had TWICE as much FFM as 1 subject) This data is from the Journal pre-proof, if the data is different in your copy or you feel I've misrepresented anything please let me know.

  5. Layne. Doesn't bodyfat play a factor in all of this . What I mean is wouldn't the affect of going on a massive calorie deficet be less severe for an obese guy with 100lbs to lose as opposed to someone with only 20lbs to lose due to fat availability

  6. Dr. Layne, dont you know that fasting and keto completely eradicate metabolic DAMAGE because you are burning exclusively fat and therefore your body has no idea you are in a deficit!!!!!. ha ha ha. just kidding. but seriously, some people actually believe what i just said which is concerning

  7. the forever diet… it's the only one that works. calorie cycling is not very conducive to weight loss. Diet down if you need to, but try and maintain a constant weight from there

  8. your videos deserve millions of views !!!!!! shame that people just follow biceps and ass…. they are greatly missing out. Wish you all the success you are getting and more and thank you for your continuous free content.

  9. Gosh really fascinating video. I have read several articles exploring this topic and many podcasts as well. Thank you for breaking this down further. Really interesting point about the walking and tracking steps. One thing I'm curious about is if your metabolic adaption in a calories surplus is strong indicator of how your body will handle a deficit…from my own experience I would think it might be similar at least but I haven't seen anyone compare that specifically. Well done content maybe I appreciate it!

  10. I went and obtained the Carbon app. I normally use the LoseIt app to track my food.

    The LoseIt App accounts for exercise calories. Should i not do that and just go with the macros suggested by carbon regardless of how many training sessions I do in a day?

    Yesterday for example I did rowing in the morning and sandbags and clubs in the afternoon cus I had the energy.

    Today all I’ve done is walking so not much activity. Keeping my intake at recommended macros for today at least.

    P.s . Went to the app support and explanations on how to use it. I’ll just use the suggested macros/calories and wait a month.

  11. Fortunately I had a dog whom is good at giving the guilt trip so when I recently lost 20% of my weight, he still got his 2 walks a day totaling 4 miles. There were a lot of days that I didn’t feel like going out but the walks ensured that my NEAT would not go down. I also always felt better after the walk.

  12. Back to Topic. Thanks for doing this. Anytime I've needed to drop body fat I've always setup a Routine to keep more active and increased my Cardio ever since I watched this TED Talk: https://www.youtube.com/watch?v=vuIlsN32WaE&t=60s The Mathematics of Weight Loss. On a Calorie restriction I feel run down about 4 hours earlier in the day than normal. When I fast for several days I actually seem to feel Energized at about the 16 hour mark and it lasts until about 50 or 60 hours and then I feel run down again, so I stop the fast and eat my normal calories for several days and then repeat the fast until I hit my goal fat loss. Calorie restriction does not make me feel more hungry "IF" I stay active. When Fasting I'm never feeling hungry after I'm 12 to 14 hours into it.

  13. I think you’re onto something with the adaptive metabolism. I find personally that whether I want to lose or gain weight, it’s not really that difficult and my steps, fidgeting etc don’t seem to change hardly. Went from ~185 lbs 20%+ BF to ~152 single digit BF and my Apple Watch active calories for non-exercise is basically the same. I think other ppl who have “slow metabolisms” are more susceptible to adaptation as they lose weight. Great vid.

  14. Ok, this is now the 3rd video I've seen lately where his Tongue is ORANGE Colored. What is he drinking or eating to turn his tongue ORANGE before doing these videos? I was so distracted by it I had to re-watch parts of the video. rofl ;~)

  15. Very interesting. This really adds to the point of making thoughtful weight loss plans. It seems the body can resist measures to create energy imbalances. Great content.

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