Debunking "Calories In, Calories Out" | The ATP Project 485

The ATP Project | Episode 485

Feb 11, 2025

By ATP Science

Struggling with weight loss despite counting calories? 🚨 In this episode, Nic and Steve dive deep into why the oversimplified "calories in, calories out" model often fails. Discover how hidden factors like gut microbiome imbalances, hormonal issues, inflammation, and metabolic adaptation could be sabotaging your progress!

As always, this information is not designed to diagnose, treat, prevent, or cure any condition and is for information purposes only. Please discuss any information in this podcast with your healthcare professional before making any changes to your current lifestyle.

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00:00:00 - Calories In Calories Out - not the answer!
00:08:36 - Bioavailability of calories
00:10:25 - Basal metabolic rate
00:12:00 - Portion size?
00:16:25 - Fitness trackers - Are they accurate?
00:21:22 - Adaptive thermogenesis
00:24:02 - Not all calories are equal!
00:30:27 - Doing everything right and still not losing weight!!!
00:34:40 - Calorie absorption and your gut!
00:44:48 - Hormones and fat loss 00:58:25 - Wrap up
01:02:46 - Ask A Naturopath

Clinical References

Ludwig DS, Apovian CM, Aronne LJ, Astrup A, Cantley LC, Ebbeling CB, Heymsfield SB, Johnson JD, King JC, Krauss RM, Taubes G, Volek JS, Westman EC, Willett WC, Yancy WS Jr, Friedman MI. Competing paradigms of obesity pathogenesis: energy balance versus carbohydrate-insulin models. Eur J Clin Nutr. 2022 Sep;76(9):1209-1221. doi: 10.1038/s41430-022-01179-2. Epub 2022 Jul 28. PMID: 35896818; PMCID: PMC9436778.
Kulkarni DH, Rusconi B, Floyd AN, Joyce EL, Talati KB, Kousik H, Alleyne D, Harris DL, Garnica L, McDonough R, Bidani SS, Kulkarni HS, Newberry EP, McDonald KG, Newberry RD. Gut microbiota induces weight gain and inflammation in the gut and adipose tissue independent of manipulations in diet, genetics, and immune development. Gut Microbes. 2023 Dec;15(2):2284240. doi: 10.1080/19490976.2023.2284240. Epub 2023 Nov 30. PMID: 38036944; PMCID: PMC10730159.
Noor J, Chaudhry A, Batool S, Noor R, Fatima G. Exploring the Impact of the Gut Microbiome on Obesity and Weight Loss: A Review Article. Cureus. 2023 Jun 25;15(6):e40948. doi: 10.7759/cureus.40948. PMID: 37503494; PMCID: PMC10368799.
Antonio J, Peacock CA, Ellerbroek A, Fromhoff B, Silver T. The effects of consuming a high protein diet (4.4 g/kg/d) on body composition in resistance-trained individuals. J Int Soc Sports Nutr. 2014 May 12;11:19. doi: 10.1186/1550-2783-11-19. PMID: 24834017; PMCID: PMC4022420.
DiNicolantonio JJ, O'Keefe JH, Wilson WL. Sugar addiction: is it real? A narrative review. Br J Sports Med. 2018 Jul;52(14):910-913. doi: 10.1136/bjsports-2017-097971. Epub 2017 Aug 23. PMID: 28835408.
Calcagno M, Kahleova H, Alwarith J, Burgess NN, Flores RA, Busta ML, Barnard ND. The Thermic Effect of Food: A Review. J Am Coll Nutr. 2019 Aug;38(6):547-551. doi: 10.1080/07315724.2018.1552544. Epub 2019 Apr 25. PMID: 31021710.

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