More myths debunked!
Good morning, everybody. It's Friday morning, and guess what's coming up the weekend? But, no, we don't go there yet because we just got today to live. Today today to make the most of. We always do at the moment.
Speaker 1:We got a Friday, and we're like, yes. Weekend. And we just we just wanna rush through the day to get to the end of the day to get Saturday and then it gets to Sunday and you wish it was on Sunday, it, you know what I mean, vicious circle. But I'd be working on a book, don't know if I'm gonna publish it as an actual book or as an ebook or whatever on one 121 health and fitness myths debunked and really looking into loads of studies on each of the myths and seeing what's for and what's against them. And, I've looked through, I've created a look at Doctor.
Speaker 1:Paul looked through it, other researchers looked through it and really what we're trying to do is get all the data and these myths right, what people think so you know the first myth is low carb is best for, best for weight loss right. Now when we look at this myth we need to understand what they mean by weight loss because most people mean by weight loss fat loss. They're different things but in general over time if you do lose fat you're gonna lose weight. But if we were to define it as low carb is the best for fat loss it 100% is not true. So many studies show it's not true.
Speaker 1:If calories and protein are the same, it doesn't matter where your calories come from fat or carbs. However, low carb does mean you're going to lose more weight in the short term because you have a big drop in water, retention. So one gram of carb pulls in three grams of water and these are stored in your muscles and your liver across the body. So as you can imagine we're 60% water, we got more carbs, we're pulling more water, we're gonna be heavier in weight but water brings in electrolytes and all these goodies that our muscles needs and it's not a bad thing. So low carb diets result in more weight loss but not more fat loss.
Speaker 1:Loss. And if we can get over the fact that that weight loss is irrelevant to us because we're only after the fat loss it loses its power for people who still don't understand okay well there's research behind there. There's research to show you lose more weight the short term but fat mass is the same. So you can see where this study gets this kind of pull from right and you can see how some of the authors and books use it all the time and it is flawed to say it is better for fat loss because it's not. And it's actually shown in the studies we looked into that lower carb which is considered 20 grams or less in some of these studies which is totally unrealistic.
Speaker 1:That's literally less than a pair and I need a pair a day you know. I need one pair a day and if I don't have one pair of day I'm gonna have to go under 20 grams of carbs and I have to cut that pair into three fourths and I'm not doing it. You know, I'm not doing it guys, I'm having that pair. Like and this this they want they want you to stick on this terribly low and it's worse for your sleep, it's worse for your energy levels, it's gonna be worse for your workouts, think of carbs as energy, replace the word carb for energy, it makes more sense. So there is no best diet guys, would like tell you, there is no diet we need to follow.
Speaker 1:We hit the whole protein, total calories over the week, so you can go up and down whatever days here and there. It doesn't matter. It's done. And at the end of the week, what's your average is looking like? Your average calorie intake, your average protein intake, average steps.
Speaker 1:So we near about our goals, happy days, means we can go up and down. You know, that's it. Like I say, that game of Tetris, you know, you're fitting in the carbs here, fart there, and, be your own scientist. You might say, you know what? I'm eating a 150 grams of carbs a day.
Speaker 1:And you might be like, you know what? What if I ate 220 grams of carbs on a day I do a big workout, and I ate those carbs before and after my workout, and I did that for a few weeks. How would that change me? And you might be like well let me do an experiment and see if I got better workouts and I get more carbs. You know you're free to do these things, you're not chained to methods, you are free to discover, you know, if you put your carbs up and you'll automatically put your fats down, so you're still within the parameters of your goal, which is fat loss, but you can tweak and play about, it's up to you guys you know and I think that's the magic of it.
Speaker 1:Let's have a look at a few more eating small but frequent meals increases metabolism, not true. Where did that come from? Well a study in the 1960s is where that came from, that showed smaller frequent meals were better for maintaining a lower weight and it's just not true. They basically talk about the thermic effect of food, obviously when we eat food our metabolic rate goes up because we need to digest it and the bigger the meal the bigger the thermic effect, the smaller the meal the smaller thermic effect so what matters is how big how many calories are we trying to digest a day. And actually protein has a larger thermic effect than carbs and fats.
Speaker 1:So higher the protein, the better really because, you know, you have a 100 calories of protein trying to get through. And it goes you know what we need a bit more to digest this protein and it'll net, it'll require 30 calories out of the 100 to even digest it. So that's why higher protein diets we can go higher, we can go over, It's hard for protein to really convert to fat as a long process, and it's got a higher thermic effect of food. So you know, there is no difference guys studies in it and really good studies in this and there's no difference in in fact also don't panic about it breakfast and most important meal of the day I've covered that before I've covered on depth in this there's so much research on it. Care logs I'll fight you like literally one on one let's go I like your cereal but let's go let's have a scrap.
Speaker 1:Eating after 6PM makes you fat. You know, this is an interesting one, okay, because eating after 6PM doesn't make you fat, but what the studies do show is that some people, if you do, you know, some kind of intermittent fasting or whatever you have less hours per day to eat, you eat less calories. I mean it's not rocket science but it doesn't mean it works for everybody so to say eating after six p. M. Makes you fat is not true but it could be true to say you might be someone who if you eat after 6PM you tend to snack more and eat more and then you go over your macros or your calories and you might gain weight, right?
Speaker 1:So some people might find it easier to go when it gets 6PM, I'm gonna have my last meal and that's it. And then there's no thinking about it. And then think about that for a second. Why does it work? Because there's no more conflict afterwards.
Speaker 1:But it might be, but there you go. Six is the last time and that's over. But we call this all day. You know, we're not fighting food guys. We're not fighting food every day.
Speaker 1:We see it. We see an Oreo cookie. We look at it. Hello. What's up?
Speaker 1:What are doing? You know, who's in control? Me or you? Me, mate. Not you.
Speaker 1:You wanna eat me or whatever. You know, like, we're the ones in control. So might work for you, might not. Again, you're your own scientist guys. Hit your macros and calories.
Speaker 1:You might prefer to have more of your allowance in the in the start of your day. Some of you might prefer to save macros for the evening like me. That's what I prefer, you know. I just watch Whales win in the semi final going through to the next round to to get into the football world cup. I know you all care and love about it, obviously.
Speaker 1:And I had a Halo Top ice cream, I had mango, and I had some grapes, you know. And I loved it. Every second of that ice cream and fruit I loved it. Was in my macros and I wanted it you know. And I'm not gonna have some magic carb demons storing fat to me tonight because I've hit my macros well I'm feeling good you know.
Speaker 1:Did I just say you know about 100 times I think I did might be a new thing. Let's have a look here. Yeah eating fat, eating dietary fat can't make you fat. So in 2012, in a 2012 study those who ate high fat diets had a much faster metabolism, low fat, high carb diets, spiked insulin subsequently slowing their metabolism, slowing belly fat. That's what this is what this study is showing.
Speaker 1:Right? The higher fat group had a faster metabolism even eating the same amount of calories. A 2013 study compared high fat low carb diets with high carb low fat diets in a controlled feeding study wherein the research that provide all the food. The results concluded the higher fat group did better. In contrast, restricting dietary fat led to body fat loss at the rate was 68% higher than cutting the same number of carbohydrate calories when adults with obesity had strictly controlled diets.
Speaker 1:Carb restriction lowered production of the fat regulation hormone, insulin, and increased fat burning as expected, whereas fat restriction had no observed changes in insulin production and fat burning. So we're looking at this, so some people believe as long as you keep your insulin levels long just say in the lead up, you can't gain fat but that's wrong right. So they've gone from that, those few studies and gone right if you insulin is a problem and if you keep insulin though you can't gain fat. This because insulin is released after wheat carbohydrates and increases the storage of carbs and fats. However, your body can store fat without the presence of insulin, without the presence of insulin, which is why an energy excess even from fat alone will still be as know quote unquote fattening as calories surplus from carbs.
Speaker 1:So multiple studies have shown that for weight loss neither low fat nor low carb is superior as I mentioned earlier. So I think it's important to know where these come from right so you can see the logical steps they're trying to make. We've studied here high fat a bit better than this but they weren't looking at protein total calves and then we're like well it's the insulin's fault because high fat low carb means and then they deduct from that the carbs is a problem but actually it's not you know it's not the problem and it's never been the problem and people think that they demonize things you know they demonize sugar today, demonize fat tomorrow, they demonize protein the next year, and it's always demonizing something. And you have to wonder where the demonization comes from, know, who's pushing that narrative, where's it coming from, what's been trying to, what kind of industry products are trying to be sold now? Remember gluten free stuff was huge, but, you know, still quite picking up.
Speaker 1:But remember that, the gluten free thing where everybody like to even tenuous people like, I'm gluten free. There's only a small percentage of people who are gluten intolerant. Rest of us are fine to have gluten. But there's a part where everything was gluten free. It was nuts and people are spending loads of money on gluten free stuff.
Speaker 1:Kind of gone off now. High protein is the rage now and it's probably a bit of a better trend. But yeah, it's smart isn't it? What gets pushed on us? Let's have a look at a few more then guys.
Speaker 1:So overweight people have a slower metabolism. This is what people think right this is a myth, it's actually a myth. So in 1999 a study by the American Journal of Clinical Nutrition conducted a meta or a meta analysis of 12 studies on the resting metabolic rate consisting of 124 formerly obese and a 121 control subjects. The researchers found out that formerly obese subjects had a three to 5% lower resting metabolic rate than control subjects. Okay, so recently from the formerly obese.
Speaker 1:Thus the existence of a low, resting metabolic rate is likely to contribute to the higher rate of weight regain in formerly obese persons. In addition to that the American Journal of Clinical Nutrition found that the resting metabolic rate, so the amount of calories you just need to survive for a given body composition is 8% lower amongst post obese than amongst never obese control subjects. And we spoke about this in a podcast the other day, right? This energy compensation. So the previous study showed that formerly obese people have a three to 8% lower metabolic rate on average and those who have never been obese.
Speaker 1:In contrast obesity is associated with higher metabolic rate based on a 2013 study. Right? Now they only looked at base metabolic rate in the first part of this. So base metabolic rate is 60% of your total daily energy expenditure. So bear that in mind right.
Speaker 1:And looking at other studies, the International Journal of Obesity published a 2013 study concluding that high body weight in obese individuals leads to a high total daily energy expenditure. So you know when we're looking at in total, the more weight you carry around the more energy you're gonna burn, know. You know you need your know when you do walk and stuff like are you gonna burn more calories? And when you do training, you're gonna burn more calories, know. And I think overall, when we look at it, the more you eat, the higher your total daily energy expenditure is gonna be, you know.
Speaker 1:And I think people say, I've got a high, I'm overweight or obese and I've a slow metabolism, it's hard for me to lose weight. It's not true that that is the case, but it is true that if you did a high amount of exercise, lost a lot of weight, that your the metabolic adaption occurs so when you do look at it again you might have a lower maintenance than it would have been predicted. Okay, that's possible, but it doesn't mean flat out that just because you are overweight or obese you've got a slower metabolic rate. I think it's something we've been told for years and it's like a kind of a convenient excuse to be like well you know what I gain weight easier. And look it doesn't matter if someone else gains weight easier than they were someone you know a common like cognitive like, distortion people say is like in university people go, oh my mate you know he's so skinny and he eats so much food and I go, do you see him 99 of the day yeah, they go, no.
Speaker 1:See him eat. I've seen him eat like two Domino's in in one in one go. I go, that could be the only thing that person eats that day. That could be the only thing that person eats over two days. You know, for you truly to understand people's behaviors and what they eat and the actual reality of it, you don't wanna be with them all day because you'll be surprised what you see a slither of people's behavior.
Speaker 1:They can show you whatever they wanna show you. So don't fall for the traps that, well, she's only eaten you know, you might find someone, but, well, she's only eaten, like, 800 calories a day, she's not losing weight. She's eating 800 calories a day, you know. That's the truth of the matter, you know, we have to abide by the laws of physics guys and that's it, that is it. And that's not to say it's easier, it's different for people to lose weight or whatever, is different.
Speaker 1:There's a lot of things that go into it emotional eating, stress eating, know, how many steps do we get in a day, you know, education, food choices. There's a lot of stuff that it will impact how easy it is for someone to lose weight versus someone else. But it doesn't matter if someone, you know what matters is us finding our own maintenance level and our own deficit level. You know, and the calculations might not be a 100% accurate, but that's why our app will automatically adjust anyways. Don't have to worry about this type of stuff most people worry about.
Speaker 1:They got to be like, so this calculation is gonna give me this, but it might be wrong. So what do I do? It doesn't matter. We go with our calculation it's usually quite accurate and if it's not we tweak and we tweak and we tweak based on your actual data no one else's. This is the beauty, look at yourself only.
Speaker 1:F everyone else you know? Who cares? Okay you claim to have one meal a day and you're not losing weight okay happy days, you know. Put your true data into an app and see what happens you know. Keep saying guys I keep saying you know it's still in my head and oh my god I've seen it too many times.
Speaker 1:So yeah that's a little talk about that, let me get one more myth, there's Lord Year, let me see if one I haven't spoken about before. Do you remember that you can turn fat into muscle myth? Oh my days I remember that one, it's not true guys, it's not true, just letting you know. There's so many, I can't wait to release this. Should I do a front cover?
Speaker 1:What should I do as a front cover? If you're listening Dean Lake, me punching you in the face, maybe that'll be a good cover, wouldn't it? Fruit is bad for you that's a myth that's going around. Oh yeah here's a good one, you can't drink alcohol if you're gonna lose weight, okay. There's actually a study done on, on alcohol intake as long and it was two pints a day for men, one pint a day for women and I found that there was no, no, what's the word, no difference, no not difference.
Speaker 1:Guys I've lost how to speak. Basically the performance sorry, performance was not hampered, and fat loss was not hampered, after doing two pints a day over the week when calories were equated so you know and then I think oh my god I did it again, women were having one pint I think it was, it was a one unit something like a per day by the way so there was no, there was no negative consequences in fitness goals and stuff like that. I think when you look at research and alcohol, it's when we consume a huge amount in one go, like the binge drinking side of things when the body really struggles and it can't get through it enough as toxin. But if it's like a small amount each day within your calories and macro allowance, there's no impact, you know. But oh my god oh my god I got a problem.
Speaker 1:Do I do that every podcast guys you can let me know? But saying that you have to again you have to know who you are because if you think I'll have two or three drinks, I'll be fine and leave it at that but you never do. We have to look at that. But if you say I can have two or three drinks that's fine then I have two or three drinks and that's that. Remember yesterday, I had two or three drinks full stop.
Speaker 1:Happy days. You know? Oh my days, I gotta call guys, I've got a problem. But that's it. I'll share this when it's out.
Speaker 1:There's so many and I don't want to bore you too many myths today because it is Friday. I hope you're having a lovely walk. I wanna thank everybody for leaving the reviews on Trustpilot and stuff shows the true nature of our business, you know, because people just go on those websites and and do bad reviews and actually doesn't show the truth. And I hate playing the game. I hate the other companies rope you in and force you to use them, you know they put you, they create a page view without authorization.
Speaker 1:So thank you for showing the true nature of Turtle and I hope you've all had an amazing, week. Some of you are finishing week eight of the Octagon Challenge, some of you are first week after doing the fourteen day masterclass, some of you are listening and you probably just bought one of the other plans and that's fine. And you know, we're going into a new month soon, we're going into April, spring, don't feel pressured, I'm telling you, you're gonna be hit with adverts from Weight Watchers, Slimming World. I actually downloaded Weight Watchers yesterday to see how terrible it was, and I'm telling you it's terrible. Oh, they got a fancy new app.
Speaker 1:Oh, they got some live with Oprah. They create this unique point system that's got a unique algorithm they claim. Right? And I had a what did I have? One of those, low calorie milk chocolate rice cakes and he said it was four points.
Speaker 1:And I was what the what do you mean? Four points. What is the four points made up of? You're not telling me. And then I put in a workout and it gave me four points back.
Speaker 1:And I was like, my God, and I said drink I get a point. Was like, Oh my God, why am I getting points to drink a water? Then it told me my free unlimited foods were potatoes, fruit, like potatoes and fruit, high carbs, decent amount of calories, can have as many of them as I want. And then I can just go and work out and gain more points. If I do eat too many points, can just go and work myself to the death to get more points and then I'll feel better about it.
Speaker 1:But actually the system still hasn't told me what the hell is going on in my body nutritionally, It's given me this nonsense point based system that doesn't make sense. Don't fall for it guys. It's an absolute joke. I used to be like, you know, while they're trying to help people. I was like, know how they tell one of my members said the original owner sold the business in the seventies for millions.
Speaker 1:And it's now probably run by massive corporate conglomerates who don't care about you, they just care about metrics, more profits, more users. That's all they care about. Like do you think these people actually care? The business is so big, they're dead inside. They're just cogs at this point.
Speaker 1:And, it is actually nuts what they actually sell. And it's £95 for six months. So it's like three times the price of our annual app membership. And you don't speak to a human being basically. They claim you have a live with someone but I don't know what the live is.
Speaker 1:It was like a live listening or was it live in a webinar where you can't talk or whatever. Yeah, be aware guys, those ads are coming. Hopefully you're all fortified. You're fu- nay, what quote I love? No quote I love.
Speaker 1:I need to get up for you because I love it. I love it so much. Hold on. You'll have to wait for me to find it. Where is it?
Speaker 1:Ah, here we go. This quote and it's absolutely bang on. This is quote I'm gonna leave you in this quote today. Fortify yourself with moderation for this is an impenetrable fortress. Say it again, fortify yourself with moderation for this is an impenetrable fortress and it just is you know if you're moderate tracking your macros, moderate your drink, that fortress you build around you, you're not getting pulled to the extremes, impendable, doesn't budge, not getting moved, you are just cracking on with your day and I love it.
Speaker 1:Moderation is an ancient wisdom advice and I always say all the time in this podcast and I think we need to fortify ourselves in moderation in many things that we do and if we do that those companies ain't got a chance in second of saying Weight Watchers come at me, know, send me all emails you want. Do what you want? I won't even unsubscribe, I'll just read them and not go through, I'll click them as well, annoy you as well, so I'll click them, you know I'll click them, not buying. You you're gonna see all these, emails and can you not let the, you know, watch your thoughts or because it'll go, oh, that sounds good, it'll lose all its weight. Well, let's just look at it.
Speaker 1:But for me, like I said before, when you see the fakeness, the fraudness of something like seeing fake money when you thought it was real, there is no more interest in nothing. It is now finished. You see fake money, you thought it was real, something is not even you realize it's fake, you don't wanna touch it. That's why I see the Weight Watchers, Slimming World, all these other people. You see the fraud, the fakeness of it.
Speaker 1:It's not actual truth. Finished. We are no longer getting pulled in by a but, guys, I've rambled on for twenty two minutes for you. Hopefully, you've enjoyed. Well done another good week.
Speaker 1:Let's bring it back to today. What's your one big thing? Commit to less. Complete more. Remember that.
Speaker 1:Don't too too much today. Don't think about completing a twelve week program. Oh, I gotta do this and I gotta do that. Get your steps in. Track your macros, do something.
Speaker 1:If you haven't done a workout all week and you're feeling pressured by it for some reason, leave that go and just go and do it today. Simple as. And just do something today. You're one big thing, and you'll be grateful for it. So, guys, I will see you on Monday, and I'll see some of you on the radio later on.
