Weight Loss Plateaus, Tough Love, and Energy Audits

In this week’s episode, Greg shares some incredible Feats of Strength, followed by an in-depth discussion about how to do an “energy audit” to troubleshoot weight loss plateaus. The conversation covers topics including metabolic adaptation, energy compensation, and a long list of factors that may lead us to overestimate energy expenditure or underestimate energy intake. After covering some of the most common physiological (and non-physiological) variables that may contribute to erroneous tracking, blunted energy expenditure, and increased energy intake, the conversation shifts toward practical solutions. Finally, to close out the show, Greg and Eric discuss some unbelievable 40-yard dash times at the 2022 NFL combine.

SUPPORT THE PODCAST

Receive our Research Spotlight newsletter, and check out our Facebook group and subreddit.

MacroFactor

• If you want to learn more about our MacroFactor diet app, check it out here.
• To join in on the MacroFactor conversation, check out our Facebook group and subreddit.

Bulk Supplements

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

TIME STAMPS

Intro/Announcements (0:00)

Road to the Stage / Road to Athens (1:35)

Feats of Strength (7:22)

• Jimmy Kolb
• Chloe Brennan

Coach’s Corner: Troubleshooting weight loss plateaus (23:55)

• Adaptive thermogenesis in humans
• The Metabolic Adaptation Manual: Problems, Solutions, And Life After Weight Loss
• Daily energy expenditure through the human life course
• Energy compensation and adiposity in humans
• Energy compensation and metabolic adaptation: "The Biggest Loser" study reinterpreted
• Physical Activity and Total Daily Energy Expenditure in Older US Adults: Constrained versus Additive Models
• Acute Behavior of Oxygen Consumption, Lactate Concentrations, and Energy Expenditure During Resistance Training: Comparisons Among Three Intensities
• Homeostatic and non-homeostatic appetite control along the spectrum of physical activity levels: An updated perspective

The general approach (27:47)

Issues with “tough love” in coaching (30:27)

• How you provide corrective feedback makes a difference: the motivating role of communicating in an autonomy-supporting way

How to conduct an “energy audit” (37:50)

Drawing conclusions and planning solutions (53:43)

To Play Us Out: Unbelievable 40-yard dash times at the 2022 NFL combine (1:03:56)

• NFL Scouting Combine 2022 tracker: Measurements, top individual performances from NFL Draft prospects

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.