Latest / Health Unscripted / Ep. 48 - Is It Really Just Calories In vs. Calories Out?

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Ep. 48 - Is It Really Just Calories In vs. Calories Out? · Health Unscripted

• 0:06
  SPEAKER_00: What's up, y'all?
• 0:07
  SPEAKER_00: Welcome back to another week of Health Unscripted with Dr.
• 0:10
  SPEAKER_00: D.
• 0:10
  SPEAKER_00: I am Dr.
• 0:10
  SPEAKER_00: Ashley Dwyer.
• 0:11
  SPEAKER_00: Let's get into something I very, very much have changed my mind on since I started fitness and since I started coaching years ago.
• 0:21
  SPEAKER_00: Now, we've all heard Seiko, right?
• 0:23
  SPEAKER_00: If you haven't, Seiko stands for calories in, calories out, right?
• 0:26
  SPEAKER_00: Calories in versus calories out.
• 0:28
  SPEAKER_00: That is how we lose weight.
• 0:29
  SPEAKER_00: That is how we see results.
• 0:31
  SPEAKER_00: That is how we see success.
• 0:32
  SPEAKER_00: If you want to gain weight, make sure your calories in is more than your calories out.
• 0:36
  SPEAKER_00: If you want to lose weight, make sure your calories in are less than calories out.
• 0:41
  SPEAKER_00: If you want to stay the same, they match, right?
• 0:43
  SPEAKER_00: This is equilibrium.
• 0:45
  SPEAKER_00: But I see a lot of things on the internet now of people being like, it's not calories in versus calories out.
• 0:51
  SPEAKER_00: It's not.
• 0:51
  SPEAKER_00: And I used to be one of those people.
• 0:52
  SPEAKER_00: I used to be like, it's not, this is not how this works for certain people.
• 0:57
  SPEAKER_00: When to be honest with y'all, it really is.
• 1:00
  SPEAKER_00: There's nobody on the internet that's changing the laws of thermodynamics.
• 1:04
  SPEAKER_00: We're just not doing it.
• 1:05
  SPEAKER_00: We're not doing it.
• 1:07
  SPEAKER_00: What people I think mean to say when we say it's not just about calories in, calories out, it is.
• 1:14
  SPEAKER_00: But that doesn't mean we're necessarily going to subject clients to it.
• 1:17
  SPEAKER_00: And that means if I have a client who comes to me who's been in a deficit of 1500 calories and their supposed TDEE or what they're supposed to be eating every day for maintenance is 2000.
• 1:27
  SPEAKER_00: That person is in a 500 calorie deficit.
• 1:29
  SPEAKER_00: They should be losing weight.
• 1:31
  SPEAKER_00: Correct.
• 1:31
  SPEAKER_00: Correct, right?
• 1:32
  SPEAKER_00: Now let's say we have a thyroid issue, or let's say we have some hormone issues, and your proposed maintenance calculation is not actually correct.
• 1:40
  SPEAKER_00: Let's say it's actually lower, or you've been dieting for such a long time that your maintenance calories, your TDEE has actually come down because you're metabolically adapted, right?
• 1:51
  SPEAKER_00: Let's say that the law of Seco still applies.
• 1:55
  SPEAKER_00: It still is calories in versus calories out, but your calories in have got to be a lot lower now.
• 2:01
  SPEAKER_00: So now we need to lower you to probably 1200 or 1100 for you to see the same results you saw at 1500.
• 2:07
  SPEAKER_00: No matter what hormonal complications you have, thyroid issues you have, diet history you have, it all still comes down to calories in versus calories out.
• 2:15
  SPEAKER_00: And a lot of people don't want to hear that because then it means there's a couple of reasons.
• 2:20
  SPEAKER_00: My first reason, that's going to be pretty mean, but wait for it, is that they're not special.
• 2:27
  SPEAKER_00: Whatever they're ailing them or whatever frustration is going on with them, they are suddenly like, no, you are desensitizing the frustration that I'm experiencing, the difficulty that I'm experiencing and losing weight.
• 2:40
  SPEAKER_00: It's not that simple.
• 2:42
  SPEAKER_00: It really is.
• 2:43
  SPEAKER_00: However, this is where a lot of people miss the mark.
• 2:47
  SPEAKER_00: A, you don't want to be special.
• 2:49
  SPEAKER_00: You don't want to have, I say this in content and stuff a lot, you don't want to have an issue that cannot be solved by a calorie deficit or just simply readapting the metabolism.
• 2:58
  SPEAKER_00: You do not want a severe issue that requires protocols upon protocols upon years upon specialty supplements and medications and things like that.
• 3:06
  SPEAKER_00: You don't want it.
• 3:06
  SPEAKER_00: I understand it's a really difficult process and it's really frustrating when we are trying to do all the things and we're not seeing results, but you do not want to be set special.
• 3:15
  SPEAKER_00: You want to be the rule, you don't want to be the exception.
• 3:18
  SPEAKER_00: And in my experience of over five years, almost six years coaching, most people are the rule, which is a good thing.
• 3:25
  SPEAKER_00: It just means that what we've been doing isn't what we were supposed to be doing for us.
• 3:28
  SPEAKER_00: Even though we think we're doing all the things, some of the stuff we're doing is the wrong things.
• 3:32
  SPEAKER_00: So if we're not seeing success at 1500 calories, we need to bump you lower.
• 3:37
  SPEAKER_00: Do I agree with putting people into ultra low calorie diets for this type of results?
• 3:42
  SPEAKER_00: Not always.
• 3:42
  SPEAKER_00: It depends on the client.
• 3:43
  SPEAKER_00: If we have a lot of body fat to lose and a lot of room to do it, I might do that if it's like a severe health issue.
• 3:52
  SPEAKER_00: If it will drive the client into a non-adherent state, meaning it's just not enough food, they're binging, they're hangry, they're irritable, they're tired, et cetera, we won't do that.
• 4:03
  SPEAKER_00: We will spend time in a reverse diet and we will spend time readapting the metabolism for a handful of months before we go into another deficit phase at a higher level, potentially more than 1500, where we can actually see success.
• 4:15
  SPEAKER_00: Um, a lot of the times clients are also grossly underreporting how much food they're actually eating.
• 4:22
  SPEAKER_00: And when I say that, it's because not many people know portion sizes, the nutritional compositions of food.
• 4:29
  SPEAKER_00: Um, we're not really paying attention to the bites, licks, tastes, condiments, all the things that we're we're doing throughout the day that actually add up significantly in calories.
• 4:37
  SPEAKER_00: If you want to know the truth, just measure out a serving of peanut butter.
• 4:40
  SPEAKER_00: And I don't mean in a tablespoon unless you are wiping that tablespoon absolutely flatly clean, because that's really what a tablespoon is, not a heaping tablespoon.
• 4:50
  SPEAKER_00: All right.
• 4:50
  SPEAKER_00: Measure it out on a scale in grams, you'll be deeply, deeply disappointed.
• 4:55
  SPEAKER_00: Um, I once did a post on how just a little bit of creamer, depending on like half and half or whatever that you're using in your coffee, can add up to 500 extra calories a week if we're not measuring it correctly, just in your coffee creamer, something we don't even really think about in the morning before we've even gotten the day started.
• 5:12
  SPEAKER_00: Now imagine how much other shit rolls into the day that we're not even really thinking about and how much that adds up, right?
• 5:18
  SPEAKER_00: So it really is about calories in versus calories out.
• 5:21
  SPEAKER_00: But the main problems I see are A, people do not report the amount of calories they're eating correctly, so they're actually eating way more than they think they are.
• 5:30
  SPEAKER_00: Two, we are just living in diets for way too long.
• 5:33
  SPEAKER_00: So we have metabolic adaptation going on.
• 5:35
  SPEAKER_00: And then three, just because we say calories in versus calories out is true and a law of physics, um, doesn't make it simple.
• 5:46
  SPEAKER_00: It doesn't mean that your effort isn't going to be harder or that your journey isn't going to be harder than someone else's.
• 5:52
  SPEAKER_00: Someone with hypothyroid and perimenopause and postmenopause and all of that, their weight loss journey is definitely going to require more effort and different protocols than someone who, you know, is 25, all right, and maybe not dealing with any of that.
• 6:05
  SPEAKER_00: That again is not to negate the frustration that you are experiencing.
• 6:11
  SPEAKER_00: But one, it's not a special situation.
• 6:14
  SPEAKER_00: It just requires different things.
• 6:16
  SPEAKER_00: That's fine.
• 6:17
  SPEAKER_00: It requires a little more time and patience.
• 6:20
  SPEAKER_00: That's fine.
• 6:20
  SPEAKER_00: We can do that.
• 6:21
  SPEAKER_00: And it just requires spending some more time out of a diet, especially if we've been in a diet for the majority of our life.
• 6:29
  SPEAKER_00: It may also require tracking and reporting so that we can actually get down to the nitty-gritty of what you're doing, changing up types of foods, getting in more nutrients.
• 6:38
  SPEAKER_00: All right.
• 6:39
  SPEAKER_00: So it really is a seco problem, no matter what condition you have.
• 6:44
  SPEAKER_00: I myself have thyroid issues, have had hypothyroid since I was 27.
• 6:49
  SPEAKER_00: I am on medication.
• 6:50
  SPEAKER_00: I take it every morning.
• 6:52
  SPEAKER_00: It would still be a seco problem for me.
• 6:54
  SPEAKER_00: All right.
• 6:54
  SPEAKER_00: It would still be calories in versus calories out.
• 6:56
  SPEAKER_00: Our PCOS clients, it's still a calories in, calories out.
• 7:00
  SPEAKER_00: Our menopausal clients, it's still a calories in versus calories out.
• 7:04
  SPEAKER_00: You just might eat less calories or need less calories than you think because you have become more sedentary, okay?
• 7:12
  SPEAKER_00: And because we're not getting the same estrogen production and insulin sensitivity that we were getting before.
• 7:17
  SPEAKER_00: But that doesn't mean that, you know, starvation mode doesn't exist.
• 7:22
  SPEAKER_00: It doesn't exist.
• 7:23
  SPEAKER_00: So if we don't eat enough, we gain weight.
• 7:24
  SPEAKER_00: That's not what happens.
• 7:25
  SPEAKER_00: What happens is we underreport what we're eating and we just have a massive stress response on the body and a metabolically adapted system.
• 7:35
  SPEAKER_00: So where we've now adapted to this conserved energy report, our body is just a machine, it wants to stay alive no matter what.
• 7:43
  SPEAKER_00: So it is going to slow down and shut down processes that aren't absolutely necessary on the small amount of fuel we are giving it.
• 7:51
  SPEAKER_00: So maybe you're just chilling at 1300 now and you need to crack it down to 900.
• 7:56
  SPEAKER_00: Do I suggest that?
• 7:57
  SPEAKER_00: Absolutely not.
• 7:58
  SPEAKER_00: We're gonna spend time readapting.
• 8:00
  SPEAKER_00: Um, I know I'm saying a lot of the same words over and over again.
• 8:03
  SPEAKER_00: So if anyone's confused, just let me know.
• 8:05
  SPEAKER_00: But I used to be one of those people in the beginning who were like, no, hormones in this make so much of a difference.
• 8:11
  SPEAKER_00: It's not just about this.
• 8:12
  SPEAKER_00: These people are missing the mark.
• 8:14
  SPEAKER_00: They're totally missing it.
• 8:15
  SPEAKER_00: There is an extra added layer of science behind this, and it's like, not really, not really.
• 8:22
  SPEAKER_00: Um, there's just different methods that we need to use when we do have someone who has some issues holding them back or some metabolic complications per se.
• 8:34
  SPEAKER_00: There's just different strategies that need to be used in order to achieve the weight loss and fat loss goals that someone who doesn't have those issues may not have to do.
• 8:44
  SPEAKER_00: But at the end of the day, it's always going to be down to calories in versus calories out.
• 8:51
  SPEAKER_00: Um, there's no way any of us are getting past the laws of thermodynamics.
• 8:55
  SPEAKER_00: It's just not.
• 8:56
  SPEAKER_00: It's just not gonna happen.
• 8:57
  SPEAKER_00: So if I see that on the internet of round along with all of the cortisol base and blah, blah, blah.
• 9:03
  SPEAKER_00: Cortisol is not, we've already done a thing on this too.
• 9:05
  SPEAKER_00: We don't need to demonize cortisol.
• 9:07
  SPEAKER_00: But um, I hope this clears up some confusion around calories in, calories out.
• 9:13
  SPEAKER_00: Um, I definitely am way more accepting of this now.
• 9:18
  SPEAKER_00: And obviously have come around to the right side of science.
• 9:21
  SPEAKER_00: Not that I wasn't before, but it was just like you get caught up even as a new coach, as a new trainer, as a new anything, you get caught up in the, but I'm seeing this in real life patients.
• 9:31
  SPEAKER_00: And then after a while, you realize, oh, this patient wasn't tracking correctly, or oh, we actually needed to like do this instead.
• 9:39
  SPEAKER_00: And when I say do this instead, some of the nutrition strategies that we use for 25-year-olds versus PCOS clients versus hypothyroid clients versus menopause clients.
• 9:50
  SPEAKER_00: Um, to be honest, they all look pretty similar.
• 9:53
  SPEAKER_00: Just some might need to be more strict than others.
• 9:56
  SPEAKER_00: For example, high protein diets.
• 9:57
  SPEAKER_00: We need more protein in our diet, ladies.
• 9:59
  SPEAKER_00: We're not eating enough.
• 10:00
  SPEAKER_00: Two, more movement.
• 10:01
  SPEAKER_00: None of us are getting in enough steps.
• 10:03
  SPEAKER_00: Absolutely not.
• 10:04
  SPEAKER_00: None of us.
• 10:05
  SPEAKER_00: We're becoming more sedentary at work.
• 10:06
  SPEAKER_00: Uh, I even sit way longer now that I'm not a pharmacist, right?
• 10:09
  SPEAKER_00: So I got to be intentional about getting in my steps and getting in my movement.
• 10:13
  SPEAKER_00: Um, a lot of us aren't weight training.
• 10:15
  SPEAKER_00: We're like afraid to get bulky.
• 10:16
  SPEAKER_00: So we we put an emphasis on weight training no matter what age we are, so that we can build up some healthy metabolic muscle tissue to help us with insulin resistance and menopause later on in life.
• 10:26
  SPEAKER_00: Um, we focus on sleep and hydration.
• 10:29
  SPEAKER_00: Recovery is one of the biggest things we could possibly do for ourselves to shut down cravings, getting in proper and adequate sleep.
• 10:36
  SPEAKER_00: And I know that gets harder as we start to go through perimenopause and menopause, but there are strategies we can use to do that.
• 10:42
  SPEAKER_00: Uh, nutritional deficiencies, I see a lot of.
• 10:45
  SPEAKER_00: So making sure we're getting in more vitamins, minerals, healthier foods, more nutrient-dense foods, fiber.
• 10:51
  SPEAKER_00: Fiber is a big one.
• 10:53
  SPEAKER_00: Oh my goodness, making sure we're pooping every day so that we're getting rid of excess estrogen.
• 10:58
  SPEAKER_00: We're not getting rid of carbs, y'all.
• 11:00
  SPEAKER_00: We need to include carbs in our diet because they are actually very healthy and necessary for us.
• 11:05
  SPEAKER_00: That includes PCOS ladies.
• 11:07
  SPEAKER_00: You can have carbs.
• 11:09
  SPEAKER_00: We just focus on a specific type of carb and fiber, all right, along with a high protein diet.
• 11:14
  SPEAKER_00: So, really, those strategies work for everyone, just in a sometimes different stressed capacity.
• 11:21
  SPEAKER_00: So if you are kind of listening to this and you're like, well, I don't really know what I need, or I don't really know how much I should be eating, or how to eat, or how to just get off of this hamster wheel because I feel like I'm doing all the right things, but I'm not seeing results, Ashley.
• 11:36
  SPEAKER_00: Like, just what do I do?
• 11:38
  SPEAKER_00: I'm urging all of you who have this kind of frustration to find me on Instagram at dr.dwyer.
• 11:46
  SPEAKER_00: Find me on Instagram, send me a message request, follow if you want to.
• 11:49
  SPEAKER_00: I'm not gonna make everyone follow me only if you resonate with the content or if you like what you hear.
• 11:54
  SPEAKER_00: Slide up in my DMs, say you came from this podcast and we can have a little conversation about what you're doing, your goals, where you might be headed in the wrong direction.
• 12:02
  SPEAKER_00: Now I will say it's not going to be like a full consult.
• 12:05
  SPEAKER_00: I can't do a full consult or give you a full plan in the DMs, but I can overhear your situation and kind of see if you're doing the right thing or not based on where you should be.
• 12:14
  SPEAKER_00: All right.
• 12:15
  SPEAKER_00: So let me know your thoughts on that.
• 12:18
  SPEAKER_00: But it is as simple, it is as easy as Seiko, all right?
• 12:24
  SPEAKER_00: It is calories in, calories out, but that is going to look different for each individual person.
• 12:30
  SPEAKER_00: And that is why individual and custom plans are so, so, so recommended and not these one size fits all fad diet, cookie cutter, PDF programs.
• 12:41
  SPEAKER_00: Because yes, they may work for the time being, but they are not going to work forever.
• 12:45
  SPEAKER_00: You will gain the weight back, you will go back to square one where you were, and we're gonna have to ride this hamster wheel all day long.
• 12:54
  SPEAKER_00: I don't want that for you guys.
• 12:55
  SPEAKER_00: You deserve way better.
• 12:56
  SPEAKER_00: Any questions?
• 12:57
  SPEAKER_00: Slide up in my DMs.
• 12:58
  SPEAKER_00: Stay tuned for next week.
• 13:00
  SPEAKER_00: We have a special guest, my best friend and dear friend, Dr.
• 13:04
  SPEAKER_00: Casey Joe Orvidis.
• 13:06
  SPEAKER_00: She has her PhD in psychology.
• 13:08
  SPEAKER_00: She is the owner and producer of KJO Coaching and the Health Mindset certification, which our team is all certified in.
• 13:15
  SPEAKER_00: If you want to hear her, stay tuned for next week's episode.
• 13:18
  SPEAKER_00: Put it on your calendar Thursday morning, it will drop.
• 13:20
  SPEAKER_00: See y'all next week.