Show Notes: www.jayfeldmanwellness.com/ep-123-debunking-the-ci…

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In this episode we discuss:
-Whether “calories in, calories out” is physiologically accurate
-The many misconceptions related to “calories in, calories out”
-Why a calorie deficit is NOT required for fat loss
-Why “calories in, calories out” does not mean that eating less and exercising more is good advice for fat loss
-What most people miss when it comes to “calories in, calories out”

0:00 – intro
1:07 – questions about the calories-in, calories-out (CICO) model of weight loss that I’ll be answering
7:18 – what is (and isn’t) a calorie?
11:49 – misapplications of CICO and why CICO is not physiologically accurate in the ways most people use it
19:46 – why the idea that “a calorie is a calorie” is misleading
29:11 – how energy in food is measured and the inaccuracy of food labels
36:16 – the impact of behavioral compensation and metabolic adaptation on energy expenditure
42:07 – how cutting calories lowers metabolism, reduces thyroid function, and increases stress hormones, appetite, and weight regain
48:26 – Herman Pontzer’s Constrained Model of Energy Expenditure and the adverse effects of energy deficits
52:21 – whether CICO can accurately represent physiology
1:00:04 – a simplified version of CICO
1:05:41 – why calories do not equal usable energy or weight
1:13:27 – examples demonstrating the issues with common CICO misconceptions
1:21:09 – summarizing the central issues with CICO and how you can lose body fat without a caloric deficit
1:28:13 – whether there’s value to CICO


​​To take a look at the studies and articles referenced throughout this episode, check out the show notes at www.jayfeldmanwellness.com/ep-123-debunking-the-ci…


Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions.