Tony

Hate to burst your bubble (or maybe rings in this case? lol) But any device that tells you how many calories you burned during a workout is simply not even close to the truth. (p.s. congrats sam, you killed it this weekend) Devices like the Apple Watch, Whoop, Oura, etc. are great for certain things (e.g. step count, sleep data, recovery) But they suck for figuring out how many calories you burn Yes, the technology in these devices has gotten better since this study came out a few years ago… But the technology isn’t why they’re innacurate Here’s what the calorie tracking device takes into account to give you an estimate of how many calories you burn: - Heart rate - Gender - Weight - Age - Workout type But what it would take to *accurately* estimate how many calories you burn during a workout is all of that, PLUS 100+ other things that these devices can’t take into account… Things like your hormone profile and genetics, to even more ridiculous things like the temperature of the room you’re in or how much sleep you got last night… But that’s okay… Because knowing *exactly* how many calories you burned in one workout doesn’t really matter The amount of calories you burn in your workouts is <5% of what you burn in an entire week So if you’re trying to lose weight, adjusting your calorie intake day by day doesn’t really make any sense And it would make a lot more sense by just paying attention to your calorie intake and comparing it to how your scale is moving over time e.g. if you are eating 2,200 calories consistently, and the scale isn’t moving, then 2,200 is around your maintenence and you should either eat below that or increase how many calories you burn in a day to get into a deficit Study mentioned in reel: PMID: 28538708 #FitTok #GymTok #Running

No, the aspartame in diet coke is not going to kill you😉 If you want an easy way to tell whether nutrition advice is helpful, or complete BS, remember this one principle: The dose makes the poison (for everything) So when someone at the grocery store tells you to avoid certain everyday items because they contain an ingredient you can’t pronounce, they often leave out a key detail: HOW MUCH of that ingredient is actually in the product Because everything… has a safe, and a toxic dose This applies not just to mysterious ingredients, but even to things we consider healthy, like water, vitamins, and minerals. Take water for example: Most people would consider water healthy But how much water matters (i.e. context) One drop won’t do anything for your health One liter per hour for just a single day will leave you in the hospital I know this example is over the top, but it’s to prove a point The dose matters For water, for vitamins, and yes for scary things like aspartame The aspartame argument is funny to me because in order for someone to consume enough to make it dangerous, they would have to overdose on the water inside FAR before it ever gave them a single health problem P.s. I feel like I have to say this because people on social media don’t know how to listen: No, I am not saying water is bad, and I am not saying artificial sweeteners are good. I am just highlighting why people fear mongering random things in the grocery store usually have no reason or evidence to support what they say, they’re just doing it for clicks. Sources/Studies: PMID: 30602577 PMID: 17828671 PMID: 29659969 #aspartame #dietcoke #toxic #health #healthy

Annual scams update 📆 Which one’s did it miss? Comment down below👇🏽 P.S. I have a pinned hightlight on my profile explaining the science of why each one is a scam👍🏼 #GymTok #Fitness #supplements

Fat burning ≠ Fat loss 😯 Yes, there is such a thing as a “fat-burning zone” But no, it doesn’t matter at all when it comes to actually losing fat ☹️ There’s one BIG problem with thinking that spending more time in the “fat-burning zone” will result in more fat lost… When you burn more fat and less carbs during a workout, you just burn less fat and more carbs later in the day (and vice-versa) This happens because your body “calibrates” how much body fat and carbohydrates you burn over a 24-hour period so that you burn the same amount of each over time, regardless of what you burn during your workouts. For example: Whether you burn 500 calories doing sprints for 30-minutes, with most of those calories coming from carbs OR 500 calories from a 90 minute incline walk, with most of those calories coming from fat You’ll still burn about the same amount of body fat at the end of the day So basically, how much fat you *lose* in response to a cardio workout depends on how much it’s adding to your calorie deficit - not how much fat you burned for energy during the workout Fat *loss* comes down to storing less fat than you burn over time And that comes from whether or not you’re in a calorie deficit Incline walking IS NOT BAD!! I actually prefer it over sprints. It’s easier on the body, it takes less recovery, and for most people it doesn’t increase hunger that much - making it a great option if you’re trying to lose weight It’s just not inherently better than any other form of cardio for fat loss… It comes down to what you can be consistent with, and what you actually enjoy (or hate less lol) Studies/Research: 24-hour fat loss calibration: PMID: 15896087 #FitTok #12330 #fatburner #gym

How long can you take off the gym before losing muscle? A month? A week? A DAY?! When you miss one workout (let alond an entire week…) it feels like the last year of gainz is melting away (but don’t worry, it’s not😮‍💨) According to almost all research done in this area, your body doesn’t even *start* to break down muscle until at least 2-3 weeks of complete detraining. And the initial muscle you do lose from there, probably isn’t even actual muscle tissue… But just muscle *volume*from the extra water and carbs stored inside your muscle when you’re training on a regular basis. And even if you go longer without working out, and you do lose some actual muscle tissue… Thanks to things like muscle memory, regaining muscle you once had happens a LOT quicker than building it in the first place. So no, don’t sweat the 1-2 days you missed this week at the gym. Your gainz will be just fine 😉💪🏽 Studies/Research referenced in video: PMID: 10966148 PMID: 1827108 PMID: 10949019 PMID: 3057314 PMID: 19903317 PMID: 3160908 PMID: 21131862 #FitTok #GymTok #muscle #gym

Sitting is the new smoking? What if it’s worse…😳 A semi-recent paper was published looking at the relationship between daily step counts and all-cause mortality (aka, death from all causes) to shed some light on it. They found that for every extra 1,000 steps someone took, that their risk of all-cause mortality went down by about 12% Which is NUTS 🌰 But you wanna know what’s even MORE nuts? (🌰X10?!) The fact that when you compare the most active and the least active groups, walking 16,000 steps per day was associated with a 66% reduction in all-cause mortality compared to walking just 2,700 steps per day. Or said in reverse… That walking the fewest steps per day was associated with a ~200% (3X) greater risk of all-cause mortality than walking the highest step count per day. When you compare that to the risk of smoking? Smoking about a pack a day only increases all-cause mortality rates by anywhere from 70-80%, up to 150% depending on what data you look at, or around 2X No, the point of this isn’t to downplay smoking It will kill you But why does not moving all day/living a sedentary lifestyle not get the same attention? I was put down this rabbit hole by an awesome monthly research review I subscribe to (MASS) and highly recommend for anyone in the industry looking to stay on top of the latest trends and emerging research 🔬 Step Count Research: - PMID: 34417979 Smoking Research: * PMID: 23343064 * PMID: 27974034 * PMID: 18460664 * PMID: 10218754 * PMID: 33745522 #FitTok #GymTok #Fitness #healthy

Not quite how your metabolism works… (thank f****** god) First off though, I gotta give the first dude props… There’s zero chance I could do that 😂 - and it was a cool video idea BUT, thinking like that is a slipper slope - because a lot of people do see it like that (i.e. that you have to “earn” the food you eat with exercise) And lucky for us, that’s not how our bodies work If you had to exercise to burn off every calorie you put in your mouth, you’d be on the treadmill almost all day Because even if you put WORK in at the gym, it still only accounts for the smallest portion of where you burn calories in a day Instead, look at increasing the bigger pieces of that puzzle Like eating more protein, which burns 3-10X more calories being digested than carbs or fats do By moving more and increasing your NEAT, which can burn up to 2,000 EXTRA CALORIES PER DAY - by setting a higher step count goal or standing instead of sitting at work Or by building your BMR up over time by focusing on building lean muscle, managing your sleep and stress, and getting enough of the important micronutrients through food to make sure your body is running well Bottom line is - you don’t have to “earn” the food you eat Studies: NEAT burning up to +2,000 calories per day : PMID: 25905303 PMID: 9880251

No, your metabolism doesn’t slow down as you get older 👵🏼🥲 (at least, not as soon as you’d think…) Researchers from Duke University put together one of the biggest studies on human metabolism ever done 🔥📊 And what they found shocked almost everybody 😮 That yes, your metabolism does slow down after a certain age… But that that age is a lot older than most people had thought? They found that dependent on lean mass, that your metabolism doesn’t start to slow down until after you turn 60 years old… But from 20 years old until then, it basically stayed the same This IS NOT saying that losing weight is just as easy at any age… It’s not But it’s pointing out the reason why That it’s not because of some unavoidable event that happened once you got a job or started a family… It’s because your habits changed To keep your metabolism high, or build it back up, you don’t need to defy biology You need the *right* basic habits in place Lift heavy weights and eat a high protein diet to preserve and build muscle mass Move as much as you can outside of the gym, like by adding walks through your day And don’t ignore the big one’s, your sleep and stess Do the simple things consistently well, and you’d be shocked at how far it gets you Great OG post by @Payton STUDY: Daily Energy Expenditure Through The Human Life Course https://www.science.org/doi/10.1126/science.abe5017

Supplement Industry 101: TRUST NOBODY This is called “Amino Spiking” An easy way for supplement companies to bump up their profit margin on their protein powders (so long as they don’t get caught…) The supplement industry is kind of like the wild west Back from an act passed in 1994 - supplements were made legally classified under the category of “food” instead of “drug” It might seem like an insignificant way they’re titled, but it makes the world of difference with how things are regulated Anything under the category of “drug” is held to extremely high standards, and has to go through an insane amout of background testing *before* it’s sold to the public Supplements on the other hand, are able to launch a product and hit the shelves/online before any tests are done to check if it’s clean, safe, or even has what is says it does on the label Also why there have been INSANE incidents where companies have been caught putting perscription antidepressants (Prozac) and amphetamines into fat-burners for the appetite supression Unfortunately, the only way companies get caught doing this, is if someone launces their own investigation after months and sometimes years of it being sold The easiest way to avoid this, just make sure your supplements are 3rd party tested Here are some companies that do this today: - Legion Athletics - Thorne - Gorilla Mind - Optimum Nutrition - MuscleTech - Ghost - 1st Phorm - Dymatize - Redcon1 - MyProtein - And more There are more than this, but too long to list. If you’re curious whether or not a specific company goes through 3rd party testing, I promise they will post it loud and clear on their website (it’s insanely expensive to have done, so companies make sure people know when they do) #supplements #FitTok #GymTok

Your cardio workout is probably burning less calories now than when you started… ✨sadness✨ But that’s a good thing🤨 Like, that’s THE goal of working out? To make your body better and more effecient at what it’s doing So the problem comes in when you were counting on those calories to say in a calorie deficit, which so many people use cardio to do And cardio is GREAT for a lot of things ➡️ To make you live longer ➡️ To make your heart + circulatory system WAY healthier ➡️ To improve your energy and recovery And it’s a fantastic addition to a mostly weight training focused routine But it *alone* is not great for fat loss The true reduction you see in calorie burn from cardio over time isn’t nearly as drastic as the reel that was stitched, but it’s still enough to make a noticeable difference over time Research/Studies: PMID: 22681398

You know the point of working out… *Isn’t* to burn calories… Right? At least if your goal is to lose fat, build muscle, or a little bit of both But I get why you might have thought it was Once you realized that you need to be in a calorie deficit if you want to lose weight, when it comes to the gym, you have two main options: Either: 1: Lifting weights (which burns about 300-400 calories an hour) Or 2: Cardio (which burns almost double that…) And the logical part of your brain steps in and makes one of the easiest decisions it has ever had to make… If the goal is to make your calorie deficit as big as possible, why WOULDN’T you choose the option that burns more calories? … Now I’m going to open your 1st, 2nd, 3rd, and 4th eye when it comes to making progress in the gym ➡️ There’s a differnce between burning calories, and getting fit. And although cardio might burn more calories for the 1-hour you’re in the gym each day… Lifting weights and getting stronger will help you burn more the *other 23-hours in a day And as you get stronger over time, will help you burn more in your workouts too, since you’ll be able to handle more and more challenging workouts If you do this, while focusing on all the other small things you can do to burn more overall, fat-loss and maintenene becomes a LOT easier #FitTok #GymTok

Organic food isn’t what you think it is… (this might make some people mad) But it’s the truth There’s this cool/weird thing called “The Health Halo Effect” Or when a food seems healthy because of *one* positive trait, so people assume everything about it is healthy—even when it’s not. (i.e. it’s labeled “all-natural”, “all-organic”, “low calorie”, etc.) Marketer’s know that when you poll people, the vast majority just belive that organic food is healthier, safer, and better for the environment (without really knowing why😳) But every single one of these statements comes from marketing, not real life... 1️⃣: Organic food doesn’t have more vitamins and minerals compared to non-organic foods This has been tested, over, and over, and over (and over), again—and yes, by 3rd parties, not “big pharma” (studies are linked below) 2️⃣: Organic foods aren’t chemical or pesticide free There are over 100+ syntheitc and non-synthetic fertilizers/pesticides/insecticides that are approved and used on organic crops And “natural” ≠ better either… A lot of the time, the few “natural” pesticides that are used aren’t as effective, so you end up with a LOT more that has to be used to get the same job done, leaving more residue on crops, not less And 3️⃣: Organic farming really isn’t better for the environment either Often times, it can actually be worse The main factors are because it’s much less efficient, and takes up to 40% more land If you want to eat organic, or even just like the way it tastes, then you SHOULD continue to buy it It’s not hurting anybody Just don’t think that it is in any real way “better” for your health than non-organic foods Studies cited in video: Organic vs. Non-Organic nutrition differences: PMID: 19640946 PMID: 12907407 PMID: 36673443 PMID: 37111095 Organic food safety: PMID: 16403682 PMID: 22944875 PMID: 19087390 Consumer Reports pricing stat: https://www.consumerreports.org/health/organic-foods/which-food-to-buy-organic-and-how-to-spend-less-when-you-do-a5815536309/?utm_ #organic #FitTok #GymTok #gym