Oct 16 2024 58 mins 47
An alternative framework to CICO for conceptualizing fat loss
Why eating less and exercising more is not the best solution for fat loss
Why excess energy does not cause fat gain and instead leads to fat loss
How you can get stuck in a cycle of weight gain, undereating, and constant hunger, and how to get out of that cycle
Free Energy Balance Food Guide: https://jayfeldmanwellness.com/guide
Free Energy Balance Mini-Course: https://www.jayfeldmanwellness.com/energy/
Check out the Energy Balance Solution program here: https://www.jayfeldmanwellness.com/solution/
Click here to check out the show notes: https://www.jayfeldmanwellness.com/ep-124-forget-about-cico-a-smarter-approach-to-fat-loss/
0:00 – intro
1:06 – recapping the problems with CICO
5:02 – the Energy Balance approach as an alternative to CICO for fat loss
12:12 – why calories do not equal energy and considering the possible fates of the food we consume
17:39 – efficient mitochondrial function as a central piece that determines whether substrate will be stored as body fat
19:39 – the amount of food you eat does matter
21:46 – conceptualizing Energy Balance with numerical units
24:00 – fat gain as a consequence of impaired mitochondrial function
29:01 – how you can lose fat while eating more
33:12 – the effects of energy availability on hunger and stress hormones
36:41 – how stress hormones, along with energy deficits, cause the body to break down muscle, bone, and skin for energy
43:16 – the benefits of having an energy surplus: improved sleep, immune function, digestion, cognitive function, and more
46:20 – comparing the Energy Balance approach with CICO and the major cost of the advice to “eat less and exercise more
