Calories: Answering my most common questions!
In this video, Dr. Layman and I have a conversation about Calories. It is one of the most popular measurements discussed regarding nutrition and weight-related goals. You often hear protein calories are different than carbohydrates calories, but is that true, and what do people actually mean by that? We will touch on some of the common questions we get about Calories, fiber, weight loss, hypertrophy, and the behavior/metabolic components of achieving your goals. Please like it and subscribe to my channel if you enjoyed this video!
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Disclaimer: The Dr. Gabrielle Lyon Podcast and KZhead are for general information purposes only and do not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast, KZhead, or materials linked from this podcast or KZhead is at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professional for any such conditions.
13:48 I eat food on the fly, AND I track everything. (Just for curiosity, NOT for weight loss.) It's incredibly easy with Cronometer! Here's a brief step-by-step of how I do it: 1) I work a desk job, and I keep Cronometer in a tab that auto-opens when I start my browser. 2) I bring/keep my food scale with me at my workspace. 3) Not everything is weighable in-the-moment; e.g. an impromptu work party and you don't get the chance to go back to your station to weigh & log. 4) Always snap a pic of your food! (Before & after for bonus points.) You can log pictures into Cronometer, too, and keep a visual food diary! 5) Recap at the end of each day (or every other day) for accurate food logging. For example, if you forgot to log that ketchup, but it's in your pic (and you ate it), then now's the time to log it! 6) Make Cronometer a shortcut on your phone's home screen or lock screen. OK, that's just the tip of the iceberg, really, but they're some basic habits that end up only taking a total of 20-30 mins each day for a HUGE, HUGE benefit of seeing your trends and patterns, and getting acquainted with your eating habits and perhaps learning exactly what it is that causes your IBS at those certain times (just an example).
I agree with Dr. Layman on personalizing calories. I Iive in the Caribbean and our way of eating is so different from the American way of eating
The power of enzymes and fermented foods for gut health, immunity, and healing
Thank you to you both. Amazing content as usual. Keep bringing it.
My super favorite type of topic ! Although a very basic fundamental topic, we can still learn so much more what goes behind it all . Thanks to both of you and Don 👏👏
I love your content girl!!! Thank you 😊
Love your videos. First thing that has ever made sense to me!! Anyway I'd love to see a video on what you specifically eat in a day. Thank you!🌸🌺🌼
I wish you would let don talk more! I hang on to his words and then you stop him! Love you both though.
I think she is an excellent interviewer
I agree, his explanations are clear and she doesn't have to reiterate or clarify.
What a happy person with a lovely smile
great talk. great jacket. thank you.
This discussion is spot on with health coaching. Also remember it takes about 20 minutes for the brain to recognize when the stomach is full. I’m sorry I don’t have a reference for that
Love your content and a huge fan of your muscle centric approach. Will be grateful if you could elaborate more on fat loss for people like me who have been chubby ever since they were teenagers. Greetings from Singapore 🙏
Thank you so much Dr.
Thank you for tuning in!
This type of discussion is so enlightening and helpful for those who are looking for insight into this type of thing. I soak it up like a sponge, it is golden information!
I'm glad you found the information valuable, Thank you!
Could you elaborate on putting fat on while trying to add muscle? Why does this happen if we don’t increase our calories, just our protein balance.
Great info passing it on
Two of the best people here on nutrition
Thank you!
Great video
I used the TDEE calculator recommended by Mike Matthews to figure out my calorie deficit and macronutrient balance to cut body fat percentage.
Super helpful, thanks!!
i really love these
I'd love to hear your take on what causes the "meat sweats".
Love this 🙌🙌🙌🙌🙌🙌
Luv the vids...do u consider gelatin a quality protien?
When they mean distinct meal, love to know what this means by definition. Is this a particular bolus amount of protein? Love your videos, work Dr G : )
Gabrielle, does reverse dieting work when doing weight training? This would be a great vid..
I agree with Dr. Lyon that the average TEF of carbohydrates is greater than fat.
Morning Dr. LYON. Is it more effective to use a meat grinder for my chicken or beef? I was thinking the body would be able to digest much faster and deliver to muscle more efficiently. Thoughts?
I am 58yrs 6”1” and 255 pounds and I have been weight lifting for about three months now. I need to be maybe 180 pounds not sure to be honest. I am starting to track my protein and targeting 180 grams daily. I am also today targeting 2000 Calories daily. I need to lose this weight but right now I am more focused on building strength back after suffering a bad TBI and brain surgery in 2016.
Counting calories I counted calories for about 2 months. I am now able to judge, pretty well, what is on my plate. I even weighed my plate.
The Dexa Scan people say they can also test resting metabolic rate. What do you think?
Imagine you have a health issue, you make an appointment by phone to visit the doctor, you go there ready to talk about your big infected pimple on your sitting area and SHE opens the door. I would start talking about something different, and you?! What a beauty of a human being, amazing. By the way very good content. Helped me a lot, thank you! What is the real exact calorie number for fat by the way (protein was 3.65, carbs 4.2 and fat..)?
Great video! I'd love to hear more about metabolism. Specifically, how do we climb out of the hole of a slow metabolism if we have yo yo dieted most of our lives using severe calorie restrictive diets? How do we change that set point of metabolism? Obviously excercising, specially lifting will be beneficial, but what should we be doing diet and calorie wise? Does routine and timely meals play a role? Any help you could give would be appreciated! Thanks so much for all you do to educate us! 🙏❤
I agree. Same problem here. Major hormone issues- I am on bioidentiacal. I have to lose 10 lbs that I gained 2 years ago and don’t seem to do it eating 900-1400 calories a day.
A reverse diet! I went from 1200 up to 2000 cals after a reverse.
I'm not terribly fond of him, but Thomas DeLauer actually has a good video about this topic that covers quite a few strategies how to reverse metabolic damage like that.
Reverse diet. Increase 100 calories per week. Your weight shouldn’t go up (unless you’re lifting but then it’s muscle weight). When it starts to go up consistently, drop 100 calories and see if the scale stabilizes. That’s how much your body tolerates when your metabolism is aligned with your needs (tdee)
I think variation keeps your body guessing as well as calorie fluctions but maybe I’m wrong. Doesn’t your body adjust to whatever you do be it intermittent fasting or Omad or 3 meals a day all within your calorie window or slightly more some days ?
Would like to hear about protein needs as we get older. I'm 72, my dr said at this point in my life to make sure I get plenty of protein as i age. Wondering if there are any studies on this.
You should watch the Ted Naiman, MD interview. Short story: eat 1 g of protein per 1 pound of ideal body weight. Eliminate sugar and carbs. Keep fat medium to low. You can also read "The PE Diet" by Ted Naiman MD
@@danielmccarthyyyou do not eliminate carbohydrates. The body need carbs!!!
@@phoenixgirl11 That is false. Please delete your account and post nothing more.
The body needs only 100-130, most people are eating about 300, also if your carbs are not high enough, your body can create it through neonglucogenesis.
shining like a diamond... what a mix of intelligence and good looks holy ... despite that thanks for the video :P
So I stopped counting calories and dieting and dropped 30 lbs. So now I would like to possibly drop maybe 5 to 10 more lbs but I have added protein and lifting weights. So do I understand you correctly, I can’t lose weight and build muscle? Is that because muscle weighs more? I replaced my breakfast with a minimum of 30-40 grams whey protein or a plant based protein shakes and I do eat pretty healthy and have cut most the sugar out. I have tried figuring out my calories but your right, that’s a daunting task! So I don’t want to lose the muscle I have built even though I feel at 54 and how hard I workout weekly at least 5 days were week, lift using 3 and do hitt the other two, I should be more defined. Please advice with what little you know ;) what could I try to do? Lower my calorie intake? I am very active. Maybe by a small amount because I am short and realize I don’t need as many calories at my taller counterparts. Right now I’m between 1,300-1,500. I’ve even added the extra protein so I am at a minimum of 90 but I try to get 100grams. This I’m sure is not enough info. Thanks for any guidance.
I agree with Don, I count grams of protein and never calories. Works for me.
Should I be subtracting my fiber from my carbohydrates when figuring out my macros?
I would like to learn how much protein for a 12yr old boy also a 19yr old boy As a single dad I want to give my sons the best way to take care of themselves.
I know I put on weight with carb sugar cals but not protein/fat of same amount
I would love to have a lesson by Dr Layman on learning how to determine portion size. I hate counting calories. Many times I mix and match precooked lefover meals and there is no way to tell how many calories came from what.
Preach brother. Constant struggle unless you love eating the same crap day in and day out. Who wants to do that? Life is to be lived
David houghtaling, not really, utilize a macro counter for a while, you’ll learn, we all rotate the same meals regularly
Confused: I’m 72. 4’9”. Also hypothyroid. I’m just starting carnivore. Do I still need to only eat 1200 calories and how can I meet my protein needs. I need to lose about 25 lbs.
My doctor told me that a man over 50 years of aged won’t grow muscle any longer but can only maintain whatever muscle he got, no matter how much calories or protein extra you consume, so my question is that if that is true, 🙏 thank you.
No. Absolutely not true. Take some HGH, Testosterone, even DHEA if required. I am 55 yrs old recently started a resistance training program and per MRI verification, have grow muscle on food (get some healthy fats with the protein) diet, vitamins / minerals supplements, sleep, sex (helps the body more than people know), resistance training promotes test increase to a point, losing weight helps promote test level increases if the person is over 20% body fat, reduce stress and getting happy is super critical. If you are not happy or under a lot of stress, nothing is going to work.
Your doctor is badly misinformed or making stuff up. I am 64 and I am putting on visible muscle even on maintenance calories. It's hard work and may not be as fast as when you were 20, but very possible. I did have to up my protein to get results. I eat about 1.5 g/kg body weight.
@@moorejl57 amen. agree we can still build muscle at an older age if we are in good health, good habits, good lifestyle. Yes, slower and harder.
Thanks guys to all of you for your time and advice. I pretty much doing all of that except taking growth hormone which I don’t think that I will ever do that. But I am more encouraged to keep trying. Blessings 🙏
@@springteen3743 good for you! HGH can lead to increasing all internal organs - search Ytube for ex bodybuilders - some famous ones were taking it and their bodies had like beer belly. If you don’t compete - there is no sense in that. Muscles do grow naturally. I’m 60 and a woman - it’s just slower than 20 years ago
A calorie is a calorie however they are metabolized by the body differently. 😶
In your practice, what is the most common reason behind a persons BMR lowering as they age? When I was in high school I ran cross-country and track and probably ate around 4500 calories a day. I still couldn't put on any weight, was 5'11" and 135 lbs. Now that I am 64, I find I can't eat more than 1800-2000 calories a day to maintain 200 lbs. at approximately 25% body fat. I lift heavy in the gym three times a week and I am putting on some muscle at a modest rate. I have my protein up to about 1.5 g/kg but I wish I had a bigger calorie budget to work with. I have added walking 3 miles on my recovery days and I have started to lose about 1/2 lb. per week. Any tips on how to increase my calorie budget or tests I should take to see if I am hypothyroidic etc...?
Yes, definitely get a full set of labs done, including a thyroid function panel, male and female hormone panel, CBC, CMP. You can restrict calories and workout like a madman but if your hormones aren’t optimized, you will see little if any improvement. Take it from me. I’m in the same boat. Thyroid is a biggie.
So my question is: If a person is trying to gain muscle, and has body fat to lose, why not eat the proper amount of protein and then cut carbs and fats lower? Wouldn't your body just use the excess body fat for fuel?
That's called rabbit starvation
@@kennethbent6423 Rabbit starvation would only set in once you've depleted your own fat stores while simultaneously not consuming any fat. So, in reality, this doesn't happen. You'd have to find yourself in an extreme situation.
@@lf7065 yes but it's a lot harder to get energy from protein than it is from fat a car won't run without petrol ⛽
@@lf7065 I have to say I don't know if you are right but argument is completely logical
That’s exactly what I do and it’s working well for me.
So when I see that 1 spear of asparagus says "3 calories" it should actually be 3000 Calories or something that says 250 calories it should be 250,000 Calories?
Build muscle over 50 and I believe what you said about training to get more muscle you get more body fat that’s me, but not much though.❤️🔥❤️🔥🙋♀️🇦🇺18:59
I eat whole foods, high protein, 1500 to 1800 per day, haven't lost weight for 10 days. I'm currently 205, working out 2 hrs , 3 times a week. I'm 51. Male. What's my problem?
@12:12 _ the Religion of CICO owes you one Dr. Gabrielle
What would you say is the optimal human diet would it be carnivore, ketogenic, paleo, clean eating, or plant based like the Mediterranean diet ?, many thanks
I'm OK with going through periods of hypertrophy vs going on a cut, but right now I'd rather go on a cut. I just have a little too much fat, nothing major, but if I could cut 10lbs of fat now while keeping my current resistance & CAR.O.L bike workouts, I'd be happy. I don't know what to do. 🙂
You can download my free health guide on my website :) My general recommendation is to track your calories to get a sense of how much you are eating. I believe it's important to optimize protein first, 1 gram of protein per ideal body weight. From there, you can adjust your carbohydrate and fat intake to meet your caloric goal for weight loss.
@@DrGabrielleLyon Thanks for the free resource!
The audio is only coming through on the left channel.
Good in fo
Is there really a caloric deficit in the body or it's more from a food deficit? The body can compensate the food deficit by consuming fats and technically its not a caloric deficit. Keeping that in mind, when you want to lose fat and gain muscle, if you have a normal caloric intake ( not deficit) with sufficient protein, to have muscle synthesis the extra energy to build your body takes it from fat deposits, so in this way, you lose fat and gain muscle
Makes so much sense! 👍🙂
Would like to know what are the caloric needs of someone on keto. I’m assuming that when I’m not ingesting food my body utilizes fat. So on my eating window (let’s say 1-8pm) I no longer have the same needs from food as I already consumed calories through lipolysis. Furthermore, can we say that (on keto) there is caloric deficit assuming that the body automatically produces ketones to replace lack of food ingestion?
I would never lose weight on 1200 calories
She's super hot!❤️
Off of, American for ' from '
So you're saying fasting is not good for you
What I know at one month away from 66: a) I cannot eat enough in one sitting to do one meal a day or two meals a day. My body tells me to stop, then it tells me to go again. Yup, I am not 18 or 23 or 37 any longer. But also note that I have not the benefit of working the day shift, and I have not for most of my working life. Yet, here I am chugging along. One really has to accept the changes as one ages... and adjust appropriately. b) For being on a carnivore-ish diet for nearly a decade I have noticed that I can have that ice cream drum stick, one time in a year, and not feel or see any repercussions. I am assuming the carbs are accepted and used and all is good. From what I have heard, it seems that the younger one is, the worse the reaction may be. But really, in my age group, there are not many at all that are low carb (
The hostess looks like she's from Adams family movie.
You have audio problem
Gabrielle does not have an audio problem,but she is simply using a side address microphone like an end address microphone. The microphone is also in the wrong orientation for side address ,the buttons should be facing her. However Miguel her system is working properly.
@@gg.6967 Since she is using that black microphone audio is coming from the left channel only, I m using head phones and ear buds and audio is coming from left channel only. on older videos I can hear both channels perfectly using the same ear buds and headphones.
Right Miguel I couldn’t tell I’m listening through a Samsung soundbar via iPad Bluetooth. I could hear the muddy tones of her mike being used as a end address microphone. The shure broadcast microphones are very popular end address so most of the talent assume that all microphone 🎙 patterns are the same. I don’t mind because the importance of content is there focus, that’s good for us.
A nice pair of lav mics pinned to the shirts of these two would be awesome Miguel. But the video follows popular fad of podcast style presentation of course. I don’t watch all of her content but I do like these two persons together.
@@gg.6967 Im trying to get her attention to fix this. Let me explain a little, I'm almost don't hear anything from my left ear that means I have to turn the buds or headphones to hear them.
Navy Seals oorah
I don't think calories matter much I went lo carb nine months ago and lost 90 pounds and gained muscle mass I don't count calories I count carbs. This also explains the french paradox by the way I'm 55 years old.
@Jennifer K actually the french eat more butter cream local meat and cheese and have the lowest heart attack rate in Europe
@Jennifer K I had a French girl frend for 2 years if she found me in kfc she would slap me silly 😋
I wonder what her success rate is
Calorie is heat. Body does not burn anything. We metabolized. Calorie counting is too inconsistent.
I have no clue what is being said 🤷
We need new numbers on protein carbs and fat numbers those numbers are old as hell and most likely he was just guessing
People thinking they got to eat at exact same times is why America is so fat. Eat according to how much energy you use. If you're not doing much don't eat as much! if you're super active then eat more!
I’m a great follower of you both but you guys are not right about the calorie and gaining muscle you do not have to be in a positive calorie balance you do need to be close your body chooses not to use protein energy unless your deficit is so low I would say 200 to 1400 cal below your expenditure You’re safe I have done it I have proven this I am 62 years old now but since I was 48 when I change my macros and kept my calories the same, my body composition changed I went from 318 pounds down to 192 in a living weight of 215 pounds. It was there that I saw that my calorie expenditure and intake did not matter on my muscle look and how much much I gained I did lose a lot of muscle on my initial surge on the low-carb diet for that, I’m a low carb, a keto isolate from low-carb low-fat, depending on how my body responds but you are not correct in the area of muscle. You can be in a deficit and still gain muscle. I have proven it and my clients have proven it mainly because always more than fat but still, your hypothesis is not correct.
Steven Tyler of Aerosmith's daughter! Doctor Lyon!
Dr. Lyon is the daughter of Steven Tyler of Aerosmith! Her mouth looks just like his and features!
You should talk with Migan from Team3dalpha. He developed nucleus overload and it is now scientifically proven. Link to his channel. kzhead.info