Always Adaptive
Dive into trending health and fitness topics with Evidence Based Coach, Randall James. Having a background in many different exercise modalities, he looks at all exercise through the lens of health AND performance and so provides a unique perspective that's hard to find elsewhere.
Always Adaptive
Calories In vs Calories Out: The Debate Ends Here
In this video, I go head-to-head defending the calories in vs. calories out (CICO) model against Jay Feldman and the Energy Balance Podcast. While Jay claims the CICO model is a myth, I break down why energy balance still matters and why calories, despite their flaws, remain the backbone of weight management. I dive into how calories are measured, the real story behind bioavailability, and the tricky reality of tracking intake and expenditure.
We also cover metabolic efficiency and why popular claims about constrained energy expenditure often miss the point. I tackle the myths around hypothyroidism and metabolism to show why blaming your thyroid is not the get-out-of-jail-free card people think it is. If you are ready for a no-nonsense, evidence-backed defense of why calories still count, this video pulls no punches.
00:00 Introduction
00:57 Food Intake Has Gone Up and Movement Has Gone Down
03:40 Beginning of Response to Jay
05:20 Understanding Calories: Measurement and Misconceptions
07:25 The Role of Bioavailability in Caloric Intake
11:50 Water Has Zero Calories Yet Adds Weight
14:00 Examining Jays Citations
26:00 My Citations In Support of CICO
34:46 Hypothyroidism and Energy Expenditure
38:40 Closing Thoughts
Coaching inquiries email me at randall@alwaysadaptive.com or visit alwaysadaptive.com
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