Solving a problem requires understanding what caused it, and rarely is it good enough to move straight to remediation. The same applies to weight (fat) loss, and in this podcast, Dr Tommy Wood, MD, PhD and me discuss the underlying causes of over fatness and draw on three specific examples that represent common patterns we’ve seen in the 1,000 athletes we’ve worked with over the past three or four years.

Here’s the outline of this interview with Dr Tommy Wood:

[00:00:13] Podcast: Mind Pump Simulcast.

[00:01:44] Problem solving.

[00:03:22] Sustainability.

[00:03:38] First Example: Elite female runner.

[00:04:23] Relative energy deficit.

[00:08:42] Description of NEAT or Non-Exercise Activity Thermogenesis.

[00:09:03] Study: Pontzer, Herman, et al. "Constrained total energy expenditure and metabolic adaptation to physical activity in adult humans." Current Biology 26.3 (2016): 410-417.

[00:11:33] Greasing the groove.

[00:12:44] Counting and cycling calories.

[00:14:27] 10% deficit.

[00:15:42] Pharmacological interventions.

[00:16:34] Second Example: Christopher Kelly.

[00:16:48] Gravel grinder events.

[00:17:07] Belgian Waffle Ride.

[00:18:05] Reintroducing carbs.

[00:19:45] Thyroid on keto.

[00:20:26] Kiteboarding.

[00:20:55] eBook: What We Eat (scroll to bottom of page).

[00:22:24] Self regulating.

[00:23:42] Visceral and subcutaneous fat.

[00:25:25] Visceral fat has a higher fat turnover.

[00:26:34] Killing fat cells with cold thermogenesis.

[00:26:59] Lipodystrophy.

[00:27:34] Gut health.

[00:27:57] Blastocystis, Cyclospora.

[00:30:47] Gut health and inflammation.

[00:30:59] Podcast: Arrhythmias in Endurance Athletes with Peter Backx, PhD.

[00:31:50] HsCRP.

[00:32:14] Podcast: The Hungry Brain with Stephan Guyenet, PhD.

[00:33:56] Study: Jönsson, Tommy, et al. "Digested wheat gluten inhibits binding between leptin and its receptor." BMC biochemistry 16.1 (2015): 3.

[00:34:47] Paleo On The Go.

[00:35:43] Visceral fat firewalls off the gut.

[00:36:10] LPS (endotoxin) translocation across the gut wall.

[00:40:22] Getting a dog.

[00:41:28] MitoCalc developed by Alessandro Ferretti and Weikko Jaross as discussed in this NBT blog post by Dr. Tommy Wood.

[00:43:21] Time restricted eating.

[00:44:24] Walking.

[00:45:13] Podcast: The Importance of Strength Training for Endurance Athletes with Mike T. Nelson.

[00:46:27] Third example: 35 lb to lose.

[00:47:44] The under eating thyroid pattern.

[00:48:16] Understanding Local Control of Thyroid Hormones:(Deiodinases Function and Activity).

[00:50:35] Resistance training.

[00:51:13] Muscle is more metabolically active.

[00:52:07] Podcast: Breaking Through Plateaus and Sustainable Fat-Loss with Jason Seib.

[00:53:02] DXA or DEXA Scan.

[00:53:14] Waist-hip ratio.

[00:54:08] I'll happy when...

[00:54:41] Icelandic Health Symposium 2017 featuring Dr. Satchidananda Panda, Dr. Tommy Wood and others.

[00:55:58] Study: Longo, Valter D., and Satchidananda Panda. "Fasting, circadian rhythms, and time-restricted feeding in healthy lifespan." Cell metabolism 23.6 (2016): 1048-1059.

[00:56:16] There are over 600 genes regulated by circadian rhythm, reference 1, 2, 3 and 4.

[00:56:56] Continuous feeding.

[00:57:58] Eat when it's light outside.

[00:58:47] Yearly cycles.

[00:59:55] Frontloading calories.

[01:00:40] The Nourish Balance Thrive 7-Minute Analysis.