This episode challenges the common belief that weight gain in middle age is caused by a slowing metabolism, asserting that adult metabolism generally remains stable until after age sixty. Instead, it explains that weight gain is primarily driven by lifestyle factors, such as reduced physical activity and increased caloric intake. It details how the body mounts a powerful biological defense against weight loss, interpreting caloric restriction as a threat and triggering adaptive thermogenesis, which suppresses metabolism and increases hunger. Consequently, repeated cycles of weight loss and regain, known as weight cycling, become progressively more difficult and may disrupt metabolic health. The episode concludes that the most effective strategy for lifelong weight management is preventing weight gain through consistent lifestyle adjustments rather than relying on restrictive dieting after weight has accumulated.
Sources:
Herman Pontzer, Yosuke Yamada, Hiroyuki Sagayama, Philip N. Ainslie, Lene F. Andersen, Liam J. Anderson, Lenore Arab, Issaad Baddou, Kweku Bedu-Addo, Ellen E. Blaak, Stephane Blanc, Alberto G. Bonomi, Carlijn V.C. Bouten, Pascal Bovet, Maciej S. Buchowski, Nancy F. Butte, Stefan G. Camps, Graeme L. Close, Jamie A. Cooper, Richard Cooper, et al. Daily energy expenditure through the human life course. Science, 373(6556):808–812, 2021. doi:10.1126/science. abe5017.
Allyson K. Palmer and Michael D. Jensen. Metabolic changes in aging humans: current evidence and therapeutic strategies. The Journal of Clinical Investigation, 132(16):e158451, 2022. doi:10.1172/JCI158451.
Xiaotao Shen, Chuchu Wang, Xin Zhou, Wenyu Zhou, Daniel Hornburg, Si Wu, and Michael P. Snyder. Nonlinear dynamics of multi-omics profiles during human aging. Nature Aging, 4:1619–1634, 2024. doi:10.1038/s43587-024-00692-2.
Paul S. MacLean, Audrey Bergouignan, Marc-Andre Cornier, and Matthew R. Jackman. Biology’s response to dieting: the impetus for weight regain. Amer- ican Journal of Physiology-Regulatory, Integrative and Comparative Physiology, 301(3):R581–R600, September 2011. doi:10.1152/ajpregu.00755.2010.
Popular Podcasts
Las Culturistas with Matt Rogers and Bowen Yang
Ding dong! Join your culture consultants, Matt Rogers and Bowen Yang, on an unforgettable journey into the beating heart of CULTURE. Alongside sizzling special guests, they GET INTO the hottest pop-culture moments of the day and the formative cultural experiences that turned them into Culturistas. Produced by the Big Money Players Network and iHeartRadio.
Crime Junkie
Does hearing about a true crime case always leave you scouring the internet for the truth behind the story? Dive into your next mystery with Crime Junkie. Every Monday, join your host Ashley Flowers as she unravels all the details of infamous and underreported true crime cases with her best friend Brit Prawat. From cold cases to missing persons and heroes in our community who seek justice, Crime Junkie is your destination for theories and stories you won’t hear anywhere else. Whether you're a seasoned true crime enthusiast or new to the genre, you'll find yourself on the edge of your seat awaiting a new episode every Monday. If you can never get enough true crime... Congratulations, you’ve found your people. Follow to join a community of Crime Junkies! Crime Junkie is presented by audiochuck Media Company.
Stuff You Should Know
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.