John Cox

Blogs · @wyome · Now · Shelf

Tagged metabolism · everything

Interesting

www.scientificamerican.com

Can You Change Your Metabolism?

Most claims about boosting metabolism are either dangerous or false, according to experts, because metabolism is largely determined by body composition—particularly muscle mass—and remains relatively stable despite diet trends and exercise routines. While building muscle through exercise and consuming protein can produce modest increases in metabolic rate, the body compensates for increased activity by reducing energy expenditure elsewhere, and metabolism doesn't actually decline significantly until around age 60, contrary to popular belief about a "middle-aged slowdown." Ultimately, weight loss depends on eating fewer calories overall rather than on metabolism hacks, though protein and fiber can help with satiety.

Permalink nutritionhealthfitnessweight loss

physiqonomics.com

You're Not Losing Fat Because You're Eating Too Damn Much (Even When You Don't Think You Are)

This piece debunks "starvation mode" and slow-metabolism excuses for stalled fat loss, arguing instead that people—including trained dietitians—systematically underreport and misjudge how much they actually eat, often by hundreds of calories a day. It walks through the "obesogenic environment" (calorie-dense, hyper-palatable, cheap food) and specific cognitive traps like the health-halo effect (organic, diet, and protein-branded foods getting overeaten), portion-size illusions, mindless desk snacking, and hidden calories in restaurant meals, salads, juices, and "just a splash" of cream. The practical takeaway is that tracking/weighing food, even temporarily, is the real fix since awareness—not willpower or metabolic damage—is what's usually missing.

Permalink nutritionfitnessweight lossmetabolism

Scientific American

Can You Change Your Metabolism?

Most claims about "boosting metabolism" are either false or dangerous, according to evolutionary anthropologists and nutrition researchers—your metabolic rate is largely determined by your body composition (particularly muscle mass) and doesn't significantly slow until around age 60, contrary to popular belief. While building muscle, eating protein-rich foods, exercising early in the day, and getting good sleep can make small improvements to metabolic rate and weight management, the body has a set energy expenditure boundary that adjusts when you try to push past it through extreme exercise or calorie restriction, making sustainable weight loss fundamentally about consistently eating fewer calories rather than "revving" your metabolism.

Permalink nutritionhealthweight lossscience