Slow Metabolism? Can’t Lose Weight? Watch this...
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- čas přidán 24. 07. 2024
- PDF guide here: www.yogabody.com/fix-your-met...
Are you confused about metabolism? Is yours is slow or fast? And what does that even mean?
Metabolic imbalances affect at least 80 percent of adults in middle age and beyond. In pop health circles, the idea of fast or slow metabolism is often discussed, but this is misleading since overweight people technically have the fastest metabolism. A more accurate measure of metabolic health is based on five specific health metrics: waist size, blood pressure, blood sugar, triglycerides, and cholesterol.
In this video we’ll debunk the fast vs slow metabolism theory, explain why metabolic health - not speed - is the goal, and reveal the weight loss and lifestyle tips that will help you to improve your metabolic health score. Let’s get started!
VIDEO CONTENTS
00:00 Metabolism
00:46 Disclaimer
01:18 Fast vs slow metabolism
04:03 Metabolic health metrics
05:04 Weight loss and hunger
07:58 Sleep and metabolism
DISCLAIMER
This guide is for educational purposes only. If you are concerned about your metabolic health, please see a doctor for testing and advice.
WHAT IS METABOLISM?
Metabolism refers to the chemical processes that occur within living organisms to maintain life. It involves the conversion of food and other substances into energy and the synthesis of new molecules necessary for cellular growth and maintenance. Metabolic processes are controlled by enzymes and occur in various parts of the body, including the liver, muscles, and body fat.
Metabolism can be divided into two main types: catabolism, which involves the breakdown of molecules to release energy, and anabolism, which involves the synthesis of molecules using energy. The rate of metabolism can be influenced by various factors, including age, genetics, hormone levels, and physical activity. So even if you are the same height, weight, and age as someone else, your metabolism - metabolic health - will be different.
WHAT WE’LL LEARN
* Fast vs slow metabolism - what does it mean?
* Important metabolic health metrics to focus on
* Dietary and lifestyle interventions to improve metabolic health
WANT MORE?
* Join our YOGABODY Daily at-home fitness program: www.yogabody.com/yb-daily/
* Lucas' podcast: www.LucasRockwoodShow.com
* Main site: www.yogabody.com/
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Got a question? Please post down below.
#Metabolism #MetabolicHealth #WeightLoss
You can download my PDF here:
www.yogabody.com/fix-your-metabolism-youtube/
Hi Lucas. Thank you for this informative video on metabolism !
But regarding protein intake I would like to inform you that according to the current International Recommended Dietary Allowance (RDA) it is 0.8g/kg/day for normal people .
So for a person weighing 170lbs or 77.11kg, the optimum protein intake should be 0.8X77.11 = 61.68g of protein per day.
If the person is an athlete or a bodybuilder then it stretches from 0.8g to 2.2g per kg of body weight per day.
Sources (National Institute of Health) :
www.ncbi.nlm.nih.gov/pmc/articles/PMC5872778/
www.ncbi.nlm.nih.gov/pmc/articles/PMC5852756/
I had a best friend that was overweight and obese and he eats small meals, I usually order a 20 oz steak at restaurant my overweight friend just eating a poutine he is like 5”11 I think he was 237 lb. I am 5”3 at 187 lb and my cousin is 5”6 and 140 lb. That’s my whole friend group. I was always nice to my overweight friend and never mention his weight to him, me and my cousin are into working out but I got my cousin working out lol my overweight friend wasn’t into working out. I feel like I should convince and support him.
Talking absolute sense..... Balance..... This talk revealed to me why I yoyo so much..... Thanks Lucas
Thankyou ,, im hearing the most sensible solution since EVER ,, im a craver from way back
I really like your approach around metabolic health. You’ve managed to take a somewhat complicated subject and made it ez and relatable. Great video 😊
Thanks Audrey!
Thanks Lucas for the consistent flow of valuable content. It aligns with my comprehensive intention for a healthy and joyful journey ☀️
Thanks Andy!
Thanks for all your videos, I always learn something and feel inspired without being "hyped" into anything.
Thanks! I always appreciate your videos so much, your clear presentation of scientific, responsible information
Thanks for your support, Nancy!
Best weight loss video ive found so far
I've listened to hours upon hours and this one is the easiest to listen to with best information and education
Thanks Rene!
Thanks Lucas...working on my metabolic syndrom for a year❤
excellent video! thank you for sharing 😊
Thanks Lucas. Awesome video! Really good information presented in an engaging way. Keep 'em coming!
And here's a tip I give my clients:
Eat a SAVOURY, protein based breakfast - such as eggs, avocados, bacon, sausages etc, rather than a SWEET, starchy carbohydrate breakfast - like cereal, granola, banana or oats.
Eating a high protein breakfast will satisfy your hunger and fill you up so that you don't get that mid morning slump and start reaching for a snack.
A breakfast based on starchy carbohydrates in contrast - won't satisfy your hunger in the same way - it will probably elevate your blood sugars and as a consequence - you'll find that you will be craving sugary stuff all day.
Thanks for your support!
Good information. Fixing my sleep has been a game changer for me - struggled for 2 years with sleep disruption and gained almost 15 pounds. Once my sleep improved, the weight came back down, with very little change to my eating and exercise habits. I actually exercise a bit less than I used to. I have also added a short yoga practice daily since January - some days it's 30 minutes, some days it's 5 minutes, most days it's around 15 minutes, but I think that has really helped with stress management.
Wow amazing... thanks for sharing your experiences Stacey!
Will it do the same thing to gain weight ? I've been losing effortlessly after motherhood... could be sleep issues ?
I think this is related to cortisol
Great video man!, I liked the emphasis on finding balance (quite an overlooked word), we live in a country of extremes and that unfortunately carries over into our diets and habits. Balance is key. Thank you for the video and you got a new subscriber 👍
Thanks for subscribing!
Giving out the Dr Berg vibes in this one 👍🤙
Great storytelling and easily watchable, fantastic stuff😉
Thanks for your support!
This is excellent!!
Thank you Lucas !!
Thank you, this was helpful but more importantly it is different
Thanks man. My friends are
It doesn't make sense, i eat 1300 calories a day most of the time, i have a normal life, like to walk, pretty active job and still am almost overweight. I am 5'4 and weight 143lbs
I eat a lot and im like 5'9 or 10 something and weigh 119 - 120
try having more protein and less carbs. you can eat 1300 calories a day but if most of that 1300 is things like bad carbs etc, you not losing nothing. also implement weight lifting.
Eating more protein is just like cutting calories
It’s not about calories. It’s about hormones. If your insulin levels are too high you won’t lose weight. Follow Dr Jason Fung
Could you give examples of protein foods? What can I eat for breakfast, lunch, etc. Ideas would be helpful. I am a sugar addicted individual with no clue as to what is healthy. Thank you in advance for any suggestions.
Whole 30
Elimination diet
Anticandita diet
These might be good for you. Sugar cravings can be beat but it takes 2 to 4 weeks of working a diet plan. Good luck.
Hello Monika - the best protein sources are the ones you like, the ones you can digest, and the ones you can afford.
Fiber also increases satiety. Foods like beans have high amounts of fiber and a fair amount of protein too, and are very inexpensive as compared to meat. Consuming foods like beans can even lead to longer-term satiety due to changes in the gut microbiome.
Bread actually isn't so great in terms of satiety. Especially the typical processed white bread or even "artisan bread". It's very hard to get bread in America that's actually all that healthy, so it's probably best avoided, in favor of consuming a small amount of whole grains, like oats, brown or black rice, or barley or wheat berries (farro), etc.
Great explanation, thanks! Out if the 5 health points I’m doing fine in 4. Cholesterol is my “problem”, no matter what I eat or how much I exercise. My doc meant it might be genetic and therefore I can’t do much about it. Any thoughts or advice you can offer? Or anybody else in this chat? Thank you in advance!
Hello Valeria - for sure genetics can be a factor. If you haven't yet, you might consider a coronary calcium scan to see how things are looking...
What I understood:
- Chuck should Eat more protein to feel more full
- Chuck should sleep more
- Chuck not Stress more (Maybe exercise to control that stress)
In short, Barry did not have higher metabolism, he just got those 3 better.
In fact, the one who is higher in metabolism is the fat one because it takes more energy to maintain that weight
I was pretty much obese at one point in my life and always dieted and exercised to take it off, but got older and this time it wasn’t working.
Said screw it and tried working out harder and eating more but healthier. After 3 years of failing dieting and exercise, 2 years of intense workout and eating more, never being hungry cause i stuffed my face… I saw results after 6 months and lost 50lbs over 2 years and put on muscle. My gym partner is still struggling not following my approach.
I can now eat like a slob and not gain weight, it’s awesome. So eating less is definitely not the solution if you are mobile and can workout harder ,do it…
I pretty much worked out 3 times a week for 1 hour boxing and thats it. Ate healthier but more. Started with 2 minute rounds could only do 6 minutes total when I first started. Now doing 12x3 with one minute rest and warm up. Working my way to do more. First time in my life i can eat anything and not work out and not gain a pound since i was in my early 20s.
So kinda disagree with the eating less, seems to slow your metabolism
Thanks for sharing your experience, and I agree, there is an important qualifier missing. Losing weight is about burning more than you absorb... and your experience is not singular, some people end up eating more calories and absorbing less (high fiber foods) or eating more and burning even more (changes in metabolic needs). These variables are really important and you're right, it's an oversimplification to say only "eat less" .
Hi Lucas. Great content, many thanks. I read a book called “Glucose Revolution “ from Jessie Inchauspe that is helping me to control my craving with relative simple steps. Strong advised 😊.
Thanks for the info. One question, when you eat one gram of protein should it be what you currently weigh or what your target weight is?
I read as you go down in weight, so should your protein amount eaten follow accordingly. So my thoughts are that you eat to your current weight.
Great I’m up at 3 am watching this because I’m so anxious about life.
Hi Gloria - hope today was better. Keep going.
Not to mention that most people don't eat enough fibres in their day. Keeping your microbiome healthy helps in the weight loss process.
Agreed
Brilliant video. However my problem is the opposite, i seem to have low Bmi and actually losing weight. Can you do a video on metabolism and weight gain?
I deliberately eat an extra meal consistently and add strength train to keep my appetite up…specifically deadlifts help me eat more.
@@fonpol4925 have you gained weight and by how much?
Do you have IBS or any underlying digestive gut issues
I’ve been struggling with trying to lose weight for years! I’ve been eating 600-1000 cals a day for almost a year, and I have only lost 20 pounds. and if I eat like 50 cals over that limit, I will literally gain weight!! I realize now that eating so little calories is actually making it harder for me to lose weight, I just don’t know how to increase my calories in a safe way, I’m terrified of gaining more weight.
Severely restricting calories can slow down your metabolism and hinder weight loss progress. To safely increase calories, focus on nutrient-dense foods and gradually add them in small increments while monitoring your body's response. Consulting with a registered dietitian can provide personalized guidance.
- YOGABODY Team
What about those of us who aren't really over-hungry and don't have cravings, but have put on some extra pounds in later stages of life (ie, female, 67yo)? Is there any special hormone balancing protocol? Thx!
Hi Penny, the simplest is to move every day, which sounds easy but can be difficult to start and commit. Walk for a minimum of 30 minutes and stretch your muscles for 15 minutes to regulate the movement of blood flow around your body. Once you get into the habit and routine, you'll be able to feel a difference in a month and more so in 6 months to 1 year.
I have always believed that muscle has a direct impact on metabolism and that a muscular person burns more calories at rest.
Is this really the case?
No. Muscles store glycogen. So you will burn that glycogen for muscle nutrition.
It's too bad fasting insulin isn't a biomarker required in annual checkups. That's one metabolic marker that could help so many people catch problems before they get so severe.
Check your tiroideas specially in EEUU
If you have low T3 levels like I do good luck loosing weight.
What you think about filling the proteins with whey protein (non-sugar/no polylols - just protein). If i'd need 90-100g (I train), but I usually get 50-70g ish bc vegan/keto/carnivire/sometimes one meal a day, so dont have energy to eat really 😂
Yes, most people find a shake or two a day a very helpful tool...
1gram of protein per pound for your current weight or the weight you’re trying to achieve? Thanks - wonderful video.
Hello Robin - 1 gram / lbs of ideal body weight.
Disagree with you, my wife 35 kg eats all the time and is always hungry. Myself 75kg hardly eats anything, don't feel hungry and can't loose weight
I’ve heard about the importance of protein and eating 1g of protein per lb of body weight. However, I personally find that impossible. I’m overweight and over 250lbs. I find it difficult eating up to 100g of protein let alone 250g.
Yes, it's really not easy... a shake or two per day can get you over the hump.
Maybe add good protein powders! I really like the soy based ones!
I often feel hungry at 4am
i would go through a military bootcamp, only eat healthy foods track and count cals and still not loose any w eight
Weight loss can be complex. Consider factors like sleep, stress, and portion control alongside diet and exercise. A doctor or nutritionist can give personalized advice.
- YOGABODY Team
but what if you're not hungry all the time and you eat 1600 calories and gain weight but don't have cravings 😭
If you're eating 1600 calories, gaining weight without feeling hungry or having cravings, it's wise to consult a nutritionist or healthcare professional for advice.
-YOGABODY Team
Excellent information. A shot of Ozempic will make you less hungry. Just kidding!
I eat 6 eggs 432 calories and then fruits so less than 1000 calories in total and still not losing weight just staying the same. I’m on day 5
It will take time
Bruh it doesnt work in the snap of a finger it takes time
Me doing all the bad stuff's
Eating whatsoever I want
And sleeping by 3 am
And still mahd skinny
Cheaper sources of protein - can you recommend any?? I can only think of beans and eggs!
Canned fish particularly wild salmon, sardines or mackerel are awesome quick choices
@@audrey3042 I always struggle to eat fish.
Tofu is good. Although an acquired texture.
It may depend where you're located but great sources of protein include Greek yogurt, lentils, nuts, broccoli, spinach and dark leafy greens.
@@YOGABODY.Official Stop, you're making me hungry!
I blame big sugar or corn syrup
Sleeping a lot and still kinda chubby 😭
But, this doesn’t explain how my roommates were able to consume an entire pizza in one sitting, go to parties and drink lots of alcohol, consume a whole box of donuts, while I exercised like a fiend, ate an extremely healthy diet, and avoided dessert and alcohol. Nobody had great sleeping habits in college. These people did not leave food on their plates. I was never overweight, but I never had the physique they did, and never had their unhealthy habits. Genetics still does play a huge role, no matter what you do.
Genetics plays a huge role no question
Frankly getting tired of hearing that people cant loose weight. Just eat less … not that hard. Better tell us how to gain weight! I eat at my maximum limit and just cant become normal weight whatever i eat…. I underweight for last 15 years
It is just as hard to loose weight as it is to gain weight 😊
ha ha
eat what I want , only to almost full , never gain weight .
my secret ?
be 100 pounds overweight to begin with !
Disappointed not to hear anything about hormones. Insulin, cortisol, estrogen, all play roles in driving adiposity.
Hi Jesse - hormones play a large role, yes, not just in fat storage but more basic in terms of hunger. This particular video was focused on metabolic health, which does not usually measure hormones... but we'll do a hunger and fat hormone video for sure in the future.
It’s more than hunger hormones though Lucas,, the effect of oestrogen on women is never referred to in all these minds of presentations. Declining oestrogen equals enormous middle- very challenging for women of a certain age and not referred to
I sat down prepared to dislike this man but he won me . the protein part is just what I do and I'm a mostly healthy 68 year old. and a high construction worker .. good protein and the cost is hard so 2 examples of what i do .first is a plug sorry .1 chef john CZcams czcams.com/video/phLn93jNbe8/video.html 2 next is takeaway food I'm an Australian we just call it a fish and chip shop two pieces of fish NO! chips NO! potato cakes. calamari maybe.. some times I eat them both stone cold on the 40th floor, Australian construction workers are under the pump and under the cameras and over paid to compensate this is the fastest lunch you can get