Wednesday, February 8, 2023
Mitochondrial Health

Fat Cell Metabolic Rate Slowed by High-Carb Diets (new study)

The carbohydrate quantity in your diet may influence your metabolic rate, a new study finds. Let’s unpack the details!

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Link to detailed notes and the article:

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—————————————–Show Notes————————————–

0:00 Intro
01:00 It can be easier to lose weight, manage blood sugar and keep triglycerides low, if carbohydrate intake is shifted to days when one is physically active.
02:04 The mitochondria in your fat cells are part of the energy equation.
03:11 Uncontrolled type 1 diabetics have a higher energy expenditure than expected for their lean body mass. The immune system is attacking the pancreas and your beta cells are releasing no insulin.
04:28 Carbohydrates may cause fat tissue to become uncoupled. Composition of carbs in your diet influence the metabolic activity of the mitochondria within your fat tissue.
04:50 Muscle tissue should be tightly coupled so it efficiently converts energy from food to ATP.
05:08 Fat cells should be slightly uncoupled, so it wastes stored lipids. Brown fat cells do not burn fat for energy, it uses it to create heat.
06:20 Consuming 60% of overall energy intake in the form of carbohydrates, causes more tightly coupled mitochondria in fat tissue. This is compared to consuming 20% of energy in the form of carbohydrates. A lower carb diet causes more uncoupling.
07:47 Lower carb diets may cause you fat cells to be more metabolically active compared to higher carb diets. There was a statistically significant difference between 60% carb and 20% carb intake.
09:40 If you are having a hard time losing fat, consider cycling your carbohydrates, or go on a 20% low carb diet. There may be an adjustment period for your workouts. There is benefit to intra-workout carb consumption.


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40 thoughts on “Fat Cell Metabolic Rate Slowed by High-Carb Diets (new study)
  1. As a vegan, I'm not bothered by mentions of the benefits of low-carb diets. What I am bothered by is the dichotomy people like to create between being plant-based and low-carb. There's such a thing as vegan keto you know. We can talk about nutrient quality and absorption from different food sources, and ethics is a different issue entirely, but my point is it's more nuanced than vegan v. low carb.

  2. My anecdote. High carb is much better. Like…MUCH BETTER. I did keto, low carb, etc for a long time. Absolute failure each time. High carb allows me to be lean, feel good, be a laughin jokin numbnut, and did I mention be lean? Keto got me lean. But I was feeling like garbage the entire time. I don't care about thermogenesis at idle. Carbs give you energy to fucking MOVE. You wanna sit and be a fat dumpling? Or a skinny lethargic anemic depressed egghead that needs to take hormone treatment therapy to feel normal? Then eat high fat low carb. Wanna feel like you unlocked the cheat codes to life? High carb low fat. No fat burners, no sarms, surms, anabolic steroids, exogenous anything. Caffeine sometimes if I wanna get fuckin crazy.

    Carbs give you athletic performance, no doubt. I'm able to walk a marathon every day. I wasn't able to on keto. It also gives you mental performance. Allows you to be there for your wife and kids after a long fucking grueling day of work. Imagine going through hell, and you DONT have a throbbing headache and you AREN'T ready to just pass out. Your kids constant yelling doesn't bother you as much. Allows you to be there for your friends and family every step of whatever they do in life. Allows you to be in the moment in everything you do. Allows you to unpack things and think things thru. That's high carb. Just cut the fat down low.

    Yeah fat contributes to higher idle testosterone levels. But do you wanna be IDLE your entire life? Go ahead. Try doing all that on high fat. You'll gas out. Ask me how I know. Hell even on a "balanced" diet you'll gas out, and get fat. Ask the whole of America how they know. People are so afraid of carbs. PEOPLE ARE AFRAID OF WHITE REFINED TABLE SUGAR. I eat that all the time. It doesn't make you fat. You just been depriving yourselves of it so much you crave them all the time. That's how skinny people eat all this junk food and don't get fat, yes they are working out, but they also don't crave carbs like a fiend because they EAT ENOUGH OF THEM. THEIR HUNGER REGULATES ITSELF. However if you eat just any fat laden carb like twinkies, snickers, ice cream, cake. You WILL get fat. But hey the science doesn't do studies on that. I dare anyone at Harvard to do a 5 year study on low fat high carb vs high fat low carb vs balanced diet. I already know the long term outcome, but since theres no studies on that. You'll never know. Wonder who's funding those gol darn studies anyway. Wouldn't happen to be companies making you fatty junk foods could it be?

  3. Thanks Mike. I also 'time' carbs around my workouts and it has worked great. Lost 40lbs in 8 months with IF and Keto-ish eating and found that my volume and intensity is improved with the measured carb inclusion.

  4. The study doesn’t show what they ate. It could of been potato chips for all we know. It also didn’t include if they were exercising. A lot is missing.

  5. Interesting way to word it..let's not forget glucose is the preferred, just because you eat glucose rich foods doesn't mean you will stop using fats. Fats are always used by muscles at rest and glucose during exercise. This is the reason why it is in fact beneficial to eat glucose rich foods in order to be able to increase muscle mass which raises overall total fat and glucose usage.

  6. I think what HEALTH is mostly about is not one of the “teams” (Keto, Carnivore, vegan, high carb, low carb, vegetarian) but a commitment to REAL foods, no processed seed oils, no processed foods including sugars, & no unnecessary calories.

  7. Okay the way you talked about that first paper. Sounds real dumb… Diabetics; a stress hormone gets triggered when you don't eat to try and stimulate you to find food… It's basic adrenergic drives from hypoglycemia… Need to spend 10 minutes talking about it…. Jeez I feel like I'm almost hearing you say like did you know diabetic ketoacidosis happens when you don't have carbs and calling it revolutionary diet saving data…

  8. I've always been someone who needs to GAIN more weight as opposed to losing it, what are your thoughts on a low carb diet for putting on good/healthy weight?

  9. What if someone has trouble GAINING weight? Ive been trying to put on mass for YEARS. I have gained strength at a decent rate, but I feel like gaining some mass quicker would assist and speed up the process.

  10. You equated carbs and insulin use. I didn't hear anything about protein and insulin. As has been discussed, glucagon along with insulin when consuming protein makes it different. Any idea how that difference applies here?

  11. This was a great video, Sir. You are actually the reason why I've leaned into the emergency medicine profession. A bit unrelated but your passion for the health sciences is inspiring. Keep up the great work!

  12. The mystery no one of the new nutrition paradigm gurus has been able to solve is why I, on a pretty darn low carb diet, retain some excess weight (not gaining for many years, though), while my leanest in adult life was when I was eating kilograms of fruit each day at least in the warmer seasons, plus some leafy + cruciferous stuff, low fat e.g. some olive oil (I was at the bottom of low normal BMI if not slightly under), and it stayed that way for a couple years (I changed it when it became more known acidic types of fruit harm teeth). Back then, I already ate bread, pasta etc only a couple times a year (i.e. usually ~ all carbs from fresh fruit only), which is still the case, so stopping the "going nuts on fruit" stuff and shifting to a avocadoes, olives, lower carb nuts etc, coconut oil, roughly got me to the current thing. Also, I usually eat 1 to 3 times a day, it's more rare that I snack in between (I know of the insulin connection there, it was a deliberate change from eating whenever, but the weight is still roughly as it was a couple years ago before I took note of this frequency thing)

  13. I couldn’t agree more with what you say about carbohydrates and refreshing to hear your view point. I personally wouldn’t want to completely restrict my intake of them, however, since watching your informative videos, my understanding of metabolic health has vastly increased and has made me more aware of the effect certain foods do once consumed………although my brain forgets the terminology you use 🤪. I look forward to the next video shortly.

  14. Keto lowered blood pressure and I lost 20lbs. Low carb is definitely proven to benefit me. I worked out zero and lost that weight. So maybe not keto forever as it's so difficult to maintain, but low carb for sure.


  16. Mike that example re your workout was very useful for me. A very low key question, here.. My partner neighbours & I are somewhat pudgy later middle age, two of us eating low carb, one of those with early metabolic disorder.. we've been walking building ligament & tendon strength etc heading into training conservatively for our 1st 5k run in June. Do you have a link to a talk re low carb diet & carb cycling? Do we even need it at this level, or could it still be helpful? We are aiming for increased fitness, strength & fat loss. Kind regards.

  17. It's more effective to not eat carbs before or after a workout. Gluconeogenisis is perfect trust me. Carbs are inflammatory and not as clean as fat and Gluconeogenisis

  18. From what I read fat cell metabolism is about 3 to 4 kcal per kg per day. Compared to about 10-12 for lean tissue and 200+ for brain and major organs. How much can high carb vs low carb isocaloric diets actually affect this really small percentage of the totally caloric usage?

  19. YOU CANNOT use the argument of eating a low carb diet or cycling carbs as an excuse to suggest calories in calories doesn't always work. Consuming more Carbs while eating the same amount of Calories as if you were eating less carbs may affect the calories burned side of the equation, but at the end of the day you still MUST be in a calorie deficit to lose weight. If you were not suggesting this in your video then i must have misunderstood your point.

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