Haters will say the thumbnail is photoshopped... Guys, if you'd like to grab Lyle McDonald's new women's book (it's seriously amazing - over 400 pages and about 20 pages full of references) while supporting me in the process: bit.ly/jeffbodyrecomposition Thanks everyone! New vlog on the way later this week from the Arnold weekend!!
Jeff Nippard hey Jeff can you make a video talking about what drives hypertrophy more.people who do low volume on exercises(2-3 sets)but high intensities and barely leaving any RIR V.S someone who doesn’t high amounts of volume but always stays conservative with their sets🧐🧐🧐
Gotta admit that I've been guilty of suggesting the existence of a hard "starvation mode." NEAT and diet reporting are huge factors often overlooked. Awesome vid!
you guys... I've just used extremely low diet (500 to 800 cal a day) where my initial weight was 78.2Kg with 24-25% bodyfat. I was very determined to lose some weight for the last 6 weeks (Dr. Mike Isratel defines this period as mini-cut, no more than 6 weeks) and I lost total 7KG! Yes, my NEAT slowed down dramatically by the end of week 5 and I had some mood swings but you know what? It was TOTALLY worth it, I do not have belly anymore, I am back to normal eating habits and I feel great. Just for your information guys, it is possible and yes, it is THE quickest way to lean down, hands down. Nice video JEFF!
This video is so vindicating for all those times my partner dismissed me when I told him 'starvation mode' doesn't make sense, the metabolism isn't responding the food intake, it's responding to body mass. This absolutely isn't healthy, but I went from 'thin' to 'skeletal' within six months due to anorexia and continued losing weight after entering treatment, so hearing a 200lb person who's never missed a meal explain to me that starving a healthy body will 'stop' weight loss just kills me. There's an insane amount of cognitive dissonance when it comes to dieting.
Same Problem. I almost died because I was over exercising and ate 800 a day. I was afraid of eating more because of the "yoyo effect". My Heart was slower than 32 bpm at night. I had Edemia in my legs and was 7 or more kgs underweight. And: to gain weight I had to eat more than 2800 cals...
Dumshark Oh my god your metabolism isn't "shit". Studies have concluded that the human metabolism cannot fluctuate by more than 20% between individuals of the same demographic. These were just active, tall males, with good muscle mass.
Quality and type of calories ingested plays a large part in whether your body will store those calories , burn them or, excrete them. These people lived in 1945, most their calories did not come from carbohydrates and/or saturated fats.
Tell me about it. :P I'm after a cut and 1700 is lean bulk for me. :P I don't see 1500 as starving, just a normal day. At least eating doesn't cost that much.
It all Depends on musclemass, lenght, age, sex and activity level. When i was at my biggest in the of season around 320 pounds i started my cut phase at 6000kcal and was finnished at 4200. But i Have had fitness girls i coached that needed to go to 1000kcal and do 3 hours of training to get sub 9% for comp.
Never knew that metabolic changes due to reduced calorie intake was due to a natural downregulation in activity. Pretty much also busts the idea that a crash diet can permanently damage your metabolism.
@@rudratyagi6781 Calorie deficits while doing little to know strength training will cause significant muscle loss, especially if you are over restricting protein intake. If you are doing strength training and eating more protein while in a calorie deficit, you will lose very little muscle if at all, and could in fact see some gains if you happen to be untrained before starting
Good stuff, Jeff. I'm going to share this with my daughter, who has been VERY frustrated in her efforts to lose weight. Definitely busted a myth for me. One suggestion, though. The sound track running under the video is very repetitive, and to me, very annoying. Might want to consider running it for the opening, but then turn it off, so that people can give your amazing content their full attention. Thanks!
I'm sooo glad this video exists, I keep hearing from others when I say that I'm dieting to "be careful, don't diet too hard, you'll go into starvation mode!" and it's frustrating to try and tell them it isn't a thing. My best example was what you said - people who are ACTUALLY starving, in third world countries, aren't overweight. They're terrifyingly thin. It also doesn't make sense that a caloric deficit would help you put on weight. Thanks for making me feel so vindicated! It was very interesting to learn that weight loss can stall or even reverse during a diet due to water retention and incredibly low NEAT levels, that's something worth taking away from this!
Thank you for this video. This is what I keep trying to tell fellow dieters who reflexively jump on the "starvation mode" myth. It's something I think we dieters wish was true. But as you point out, while there are other reasons as well, the most obvious reason is just that people tend to be bad at tracking calories. I've been logging with MyFitnessPal for 2,235 days now, with losses and regains. If II eat fewer calories I lose, and if I eat too many calories I gain. It really does come down to that. I like your suggestion to try to take it slower to help avoid rebounds.
Ideas for other mythbust mondays: DOMS or Soreness as an indication of a successful workout (the 'no pain, no gain' theory) The importance of meal frequency (5 meals a day bro!) Weight training will make you too bulky (I just want to tone! Be lean) Workouts longer than 45minutes are ineffectual
Hey Jeff can u plz make a video on Carb cycling for fat loss in a science explain kinda style . Discovered ur channel recently and was on a spree to watch all ur videos.... Amazing channel man...!
Ye that'd be great, with that in combination could you also explain Protein cycling (for example one week with barely any Protein in Order to make the Body more Protein sensitive) Would be pretty awesome
I'll tell you this from my own experience: three years ago I had stomach surgery for a hiatal hernia. In 6 weeks time I lost 28lbs (6ft tall, 22 y/o), after that my weight loss suddenly stopped. I weighted 130lbs and was eating around or even less than 1k calories a day. You'd be surprised on how much of a caloric deficit you could survive. Not saying it's healthy and you'll definitely lose a lot of muscle.
Glad you posted this when you did. I’m starting my cut tomorrow and this was super informative. You’re one of the greats Jeff. Please don’t stop making videos. Would love to see more just day to day videos that aren’t super edited as well! Much love from eastern WA
I always laugh when somebody says that he can't drop the weight, though he eats small amount of energy. Why those things doesn't happen when people are locked in hospital, and they're under control of scientists, and they can't eat more food than they get from them 🤔? Hmmm, magic😂?
Starvation mode is not real if you know what you’re doing. I lost weight steadily and kind of fast and kept it off with a 800 calorie deficit I was only eating 600-900 calories a day. I’m 5’2 btw. My metabolism did slow a bit after a couple weeks but I worked out and had “cheat” days where I ate around 1200 of healthy food and it went back up, then I started losing weight again normally. I totally don’t recommend it I was hungry half the time and never ate “bad” foods but to say you’ll not lose is ridiculous
im currently dieting and although after losing 10 pounds eating very little, suddenly the weight loss stopped. i got extremely discouraged when my parents insisted it could be starvation mode. im glad to know that its not true and i can soon resume the weight loss :)
I love this video so much! I am so tired of people telling me that I shouldn't diet because if I don't eat enough I'll go into starvation mode. I remember when I was growing up my father even told me that I should never skip a meal because I'd be in "starvation" and end up retaining weight anyway. Thank you for sharing the research and scientific support against "starvation mode"! Anyone else have parents or other loved ones tell them this type of thing whenever they tried to restrict calories for weight loss?
Have you seen Igor's (Vitruvian Physique) new video about genetic evaluation? He had Jeff in there with some assumptions. If Jeff sees this, I think he should go and see how accurate Igor's assumptions are and what he thinks of it. I would love to see a collab between these two.
Why did you not mention macros? Would you tell a body builder that 200 grams of protein (800 calories) would be as important as 200 grams of carbs, fats being equal?
I really loved this! I actually did a 7 day water fast and while I did los weight during the fast (15lbs) I gained it all immediately after resuming normal eating- which isn’t what I expected but also meant no significant muscle loss. I looked into Lyle McDonald and was so hooked on listening to his interviews and podcasts all week- I’m really appreciative that he gave prominence to the differences in female physiology vs men’s. This has been a thing of frustration for me! 😒😒 He briefly mentioned re-esterification of fats after a workout. Would you do a rapid fire and mention this and how to combat this? I saw that doing MISS cardio could be a solution or waiting to eat after a workout? I know it’s probably insignificant in the long run in terms of fat loss but I’m just interested.
I recently lost ~90 lbs and now working on gaining at least 20 this year. Bicycling and broccoli. Veggies like broccoli fill you up massively while providing an amazing protein to calorie ratio, and you need to work out consistently to stop your metabolism from slowing down.
I disagree, the first time I got really cut I went as low as 1600 cal a day plus 1 hour weight training and 35 minutes hitt training right after weight training. After a bulking phase, which I put on mostly fat I went for another cut knowing that 1600 cal a day was successful for me before, and I lost nothing. I was on that starvation diet almost a year. I think the study you mention was for guys who were first time dieters, after many times cutting and bulking I think the body adapts, and I am not fat ( about 12 % BF) but I can't get rid of doughy lower belly.
Bro, thank you so much for covering this topic. Most fitness sources focus almost exclusively on building muscle, but there are SO many people who don't need to build muscle they need to cut fat, and there just isn't nearly as much scientific information on fat lass as there is muscle building.
Most of the talk I've seen about starvation mode was in the sub 1000 calorie area. Additionally, it wasn't so much that the problem was weight loss stalling, it was the metabolic adaption to a extreme low metabolic rate for long periods causing metabolic damage that needed to be undone, as well as the body preferentially consuming muscle at higher rates than fat for energy when at aroubd 500 or less calories per day due to the high energetic costs of muscle vs fat.
So, this is just a story about me. But I became very determined to get my weight down. I was at 128kg or abt 282 pounds. I ate from 500-800 calories a day. And anything that ends in over 50 calories gets rounded up to the next hundred, anything slightly over a hundred gets rounded to next 50 etc.. so I do not ever underestimate my calorie intake. I did heaving lifting 2 hours per day 4x a week(following some of your videos actually), with 3 days having 1 hour of cardio(kickboxing). My diet was high protein, almost zero carbs. Typically 2 scoops of almost no carb protein powder equating to 220 calories(for 2 lean scoops) which I would round to 250 and since I live in Japan I would eat measured(weighed) amounts of raw fish like Salmon or tuna and that would basically be it with an Egg here and there for some additional nutrition(I would season foods with salt/pepper etc.) For the first 2 weeks I lost weight very quickly dropping 8kg and getting down to around 120kg. However after this, though I continued training and saw either improvements or no change at all in my lifting capabilities I did not lose even half a pound for the next 2 weeks. I did consider water retention but the only way I had to check my hydration was color or urine. I would weight at the same time every day after using restroom etc. Seeing no results I decided to change things up, and up my over all volume of food significantly to increase my metabolism, and upped my calories to 800-1200 per day and added significantly more vegetables to my meals and keeping them high protein. I now typically see around 1 pound or so of weight loss per week which considering my size still seems rather slow as my maintenance calories from everything I can check is always above 3500. I have been doing this for about 2 months. I am 180cm tall, around 253 pounds with a decent amount of muscle mass.
So basically hes saying slowd down metabolism is not real....however if you starve long enough your TDE will lower causing you to stall??? Dude that's basically the same thing 🤣🤣
Yes. The bro science of starvation mode is total BS. If a trainer or RUclips influencer starts blaming things on starvation mode, you should find another trainer or influencer to watch.
The one thing you didn't take into account is how a low calorie diet will affect hormones. Especially in females, the changes in hormones from a long-term low calorie diet can cause them to store fat as well as develop insulin resistance or even PCOS. I would ask that you please examine this literature. Also Layne Norton has talked about this process as well in reference to reverse dieting in order to restore normal hormone levels so that fat loss can occur.
What about all the post-workout tendencies like soaking your body in a tube full of ice, or hitting the sauna or massage room? I personally like going to the steam room for about 10 minutes (after workout and stretch) and then hitting a high pressure ice-cold shower (10 to 15s) and then taking a shower (regular water temperature). I do it mostly because I like it and feel more awake and my muscles a bit more relaxed as if I just simply took a shower. I've seen other dudes that take their workout serious hitting the sauna room and then the shower, or a combination of sauna and steam room. Never actually heard of someone at my gym soaking their body in tubes full of ice though.
So so happy to watch this video. I am currently maintaining a moderately low calorie diet and i feel really good . So many people have tried to discourage me with this myth. I would love it if you could do a video on how to preserve and add muscle mass in a deficit .
Hey. We notice the awesome editing and video transition effects, MUCH APPRECIATED! keep up the good work, you really set yourself apart from a majority of the industry!
Matt F that is very incorrect. Anorexia (and eating disorders overall) is the most deadly mental illness. Starvation and malnutrition kills people, so yes it is a problem.
@@cailynbond8706 he worded that poorly but i don’t think he meant it quite that way. What he should have said is that people afflicted with the terrible disease would not reach the levels of emaciation that we see quite commonly. If starvation mode acted the way many people infer, people who are afflicted with anorexia would eventually stop losing weight. That’s what he meant to say.
Thank you so much! I’m so tired of people insisting I’m going to go into starvation mode if I don’t eat enough while dropping weight classes. They also tell me I’m going to lose muscle… duh! Yes I have a lean body mass of 156 pounds and I am trying to get to 147, it’s pretty obvious that I’m going to lose muscle. 🤦♂️
I always thought that starvation mode was the lowest point someone training and dieting can go before losing muscle mass at all. Those Starved men had clearly lost muscle mass and a lot of it. How low can you go while still having fat reserves without losing muscle mass?
Actually a good way to get your NEAT levels up without exercise specifically is doing things that put you on edge, watching horror movies and playing highly competitive video games etc. People with high natural NEAT (like myself) are usually very nervous, restless and highly cerebral/emotional people. If you are always chilled and at ease and never stressed, that might be a large factor in you gaining weight.
In my experience, I have done 6 clean meals a day when cutting with great and rapid results. 2nd to last cut I dropped from 215 to 187 in 3 months. This last cut I tried intermediate fasting(starvation diet) and a greater caloric deficit and it took 8 months to get similar results, went from 225 to 194 gaining about 7lbs of muscle. So I'm not a fan of the intermediate fasting fad.
Gotta keep on saying it because it can't be overstated: love this series. perfect for those who can't justify using the time to sift through the literature
Starvation is the complete malnourishment of the body that's caused by inadequate access to sufficient essential nutrients. You can be eating enough calories in the form of just 100% carbs but if you don't get access to the other essential amino acids and fatty acids, then you can still stay in a semi-starved state. When you look at starvation victims in the 3rd world you can see the "bloated stomach" and the skinny fat look that's caused by insufficient protein and micronutrients. So, starvation mode is real and it can happen even in the abundance of food.
People with bloated stomachs are suffering from drinking very dirty water and eating mud cookies. Not because they have too much of one thing like bread.
No KittyKitty, actually it is often due to low protein intake which causes edema/ascites. If you don't have enough protein, your body can not keep it's interstitial water balanced.
You are the only genuine human being doing real research based on fitness and diet. Everyone else is just a product selling robot. What you do takes long time to accomplish. Keep up the good work. I support you Bruh
I would really like to see a vlog about errors in tracking with fitnesstrackers like fitbit, garmin and smartwatches etc. Thanks for great Vlogs. Love the scince backed info!
You should really do a video on the effects of water fasting, as there have been plenty of scientific studies on the subject that show that it preserves muscle mass, maximizes fat loss, and has many other health benefits as well. Not to mention it has been gaining traction recently.
You're by far the best fit channel on RUclips. You add real facts with your own personal thoughts. All of your videos are so freaking helpful. You're doing amazing. Best channel on RUclips. Keep it up.
All of The Biggest Losers that ended up gaining back the weight have been citing some NIH case study of the show that suggests it is metabolic damage to blame in part.
Jeff Nippard, how do you get your haircut. I am 5,5 as well and my hair is mid-long, which makes me look like a bobble head. I see that your haircut seems right.
It seems to me that this didn't really debunk starvation mode, only that starvation mode is a bit of a misnomer. Our body DOES adapt to burn less calories on low calorie diets in order to avoid starvation, by decreasing NEAT and so on. But this only works up to a certain point, as pointed out by the study
This is one of the best videos you have and also that I've ever seen! Great way to explain it, awesome video but most of all, the info you share is so good and easy to understand! Love your monday videos!
It's not a myth. And the Ansell study did show that their metabolisms ''did slow down''. And NEAT can vary by 2000 calories in two individuals with the same body composition. Wow! Every diet I've done up til now has worked perfectly. I know what not to eat, what to eat, how to read labels, weigh and log. The things I have control over aren't the problem. I walk to work and walk home, one hour minimum. I do some weights. But now, at 52 years old my body has adapted to 1200 calories per day. How efficient 😞 I have not lost a gram since the 10th Jan. Not a gram. When I was young I would arrogantly have thought people weren't trying hard enough. I know that 1200 is not starving rations but it wouldn't make sense to go lower now because I couldn't keep it up. Current strategy I am doing the Fast800 at the moment.
In the last month I averaged 1500kcal a day and I lost 3.5kg (which implies my maintenance calories should be 2350kcal per day). This month I planned to be a maintenance month so I have been eating 2300kcal a day and yet I am losing 0.5kg per week (implying that my maintenance is now above 2600kcal a day). I am measuring my weight every day when I wake up, before eating or drinking anything and after using the washroom.
Today i calculated roughly that i ate around 8000 calories. Who knew tha oil in canned tuna , dark chocolate , bread , chocolate cake had so much calories , that's fking insane ... i mean i had 2 dark chocolates today ( each 100g ) and just those 2 chocolates were 1000 calories. Cake i ate had around 2000calories cuz i ate like 500g xD.... not to mention i eat canned tuna with its oil in it :D And guess what , i'm actually normal weight person. But i do have to say that i am 24/7 on my feet , i literally fast walk 7-8 hours a day due to my job. So who knew that i burn 5k calories on that xD
Not helpful, the only advice online is ''you're not tracking accurately''. I'm not an idiot. I know how to accurately track my calories. I believe that other people might be a bit slapdash about it but I'm obsessive. OBSESSIVE about getting it right ,so it's not that.
And I was really wondering if I was eating too less.. nope, just too lazy to track my calories (also triggers ED) and therefore chronically underestimating my portion sizes :D Finally having my answer lol
I can't stop looking at the weird frame of the painting behind you. I mean, why? who did that? is it a prank or somebody trying to mess with people's mind? is it a mistake? I don't get it
I had a bad concussion when I was 12, got hit in the temple with an aluminum baseball bat, byyy myself. Well, my friend switched basketballs we were hitting with it and tossed up the ball full of air and i full swung and it bounced right off the ball into the side of my head. K.O. started throwing up an hour later and couldnt keep a freaking spoonful of water down for four days.. And i was a skinny little shit.. so I almost died. The only thing that let me eat again is when they finally shot me up with morphine and got me high as shit. I ate finally. It got better after like two years of light sensitivity. Fucking head injuries.
Dear Jeff, I appreciate your time and effort in posting this video. However, if there isn’t such a thing as starvation mode, let’s call it something else cause there’s definitely something about it. My wife exercises a lot and she knows how, so there’s nothing wrong with her workout plan and cardio sessions, but she doesn’t eat properly, and what I mean with properly is that she barely eats, and when she eats she eats healthy, and on a carb deficit, but she doesn’t loose weight. So how does she come out of this “starvation mode” or whatever else we may call it? Is there a way to give her body a shock, other than caloric deficit cause at this point she can’t eat less.
Honestly people are just so lazy, they think going to commercial big box gyms and doing bench press and curls is a good workout. sad. If you want to lose fat just learn how to run long distance. It will melt fat. You can eat whatever you want.
I think the way you defined starvation mode is not particularly helpful. Of course, at some point, you can reduce calories so drastically that you will literally starve to death and your weight, both muscle and fat, will have been constantly going down until the moment you die. The point for normal people looking to lose weight is that studies do show that when you simply attempt to eat less and move more that over a 5 year period you will end up at the same weight as when you started. The lose of lean muscle mass on these crash diets is exactly why you don't encourage people to do them. What you should have been looking into is the sorts of diets you recommend and see how that affects metabolism and those studies are quite clear.
SO the 3RD reason for retain our weight on scale from going down is decreasing neat and total daily expenditure, it means that can have big effect on losing weight or it is going to be good and turn back at same level where it was? I personally don't believe in starvation mode but it confusing me in the end.
How many people reading this can define what a Calorie is without googling it? i.e. what is What is it a measure of? I found that about 1 in 50 people can answer this without looking it up. Can you?
I don’t think you can use the Minnesota research to much comparing today, as the participants seems to have a pretty normal fat percentage at the studie start. If you have a high fat percentage and you loose a lot of fat, the hormone leptin will fuck with your body and that is the main reason for today’s starvation myth.
modest defecit calorie diets dont preserve anymore lean mass, the difference in the 5 week 5% weight loss vs the 15 week 5% weight was water weight. at the end of 15 weeks they were simply holding more water.
Haters will say the thumbnail is photoshopped... Guys, if you'd like to grab Lyle McDonald's new women's book (it's seriously amazing - over 400 pages and about 20 pages full of references) while supporting me in the process: bit.ly/jeffbodyrecomposition
Thanks everyone! New vlog on the way later this week from the Arnold weekend!!
I'm reading it now its great!
Jeff Nippard hey Jeff can you make a video talking about what drives hypertrophy more.people who do low volume on exercises(2-3 sets)but high intensities and barely leaving any RIR V.S someone who doesn’t high amounts of volume but always stays conservative with their sets🧐🧐🧐
All I read is we should go grab some McDonald's! 🍟🍔😂
Jeff! Myth bust Monday about Creatine supplements
Also damn Jeff how many different lamps do you own?
Gotta admit that I've been guilty of suggesting the existence of a hard "starvation mode." NEAT and diet reporting are huge factors often overlooked. Awesome vid!
PictureFit I appreciate it man! We need to do something together ASAP! (Virtual reality workout collab via epic animations?)
you guys... I've just used extremely low diet (500 to 800 cal a day) where my initial weight was 78.2Kg with 24-25% bodyfat. I was very determined to lose some weight for the last 6 weeks (Dr. Mike Isratel defines this period as mini-cut, no more than 6 weeks) and I lost total 7KG! Yes, my NEAT slowed down dramatically by the end of week 5 and I had some mood swings but you know what? It was TOTALLY worth it, I do not have belly anymore, I am back to normal eating habits and I feel great. Just for your information guys, it is possible and yes, it is THE quickest way to lean down, hands down. Nice video JEFF!
😂😂😂
Oh dear, please do. Y'all are my two favorite fitness people on youtube.
here because of you dude.
This video is so vindicating for all those times my partner dismissed me when I told him 'starvation mode' doesn't make sense, the metabolism isn't responding the food intake, it's responding to body mass. This absolutely isn't healthy, but I went from 'thin' to 'skeletal' within six months due to anorexia and continued losing weight after entering treatment, so hearing a 200lb person who's never missed a meal explain to me that starving a healthy body will 'stop' weight loss just kills me. There's an insane amount of cognitive dissonance when it comes to dieting.
Same Problem. I almost died because I was over exercising and ate 800 a day. I was afraid of eating more because of the "yoyo effect". My Heart was slower than 32 bpm at night. I had Edemia in my legs and was 7 or more kgs underweight. And: to gain weight I had to eat more than 2800 cals...
They were originally on 3400cal a day? My metabolism is shit. On 3000+ a day Im a beluga whale
I know this is like a year later but they were all super active guys that had to walk 5(ish?) miles a day during the experiment.
Dumshark Oh my god your metabolism isn't "shit". Studies have concluded that the human metabolism cannot fluctuate by more than 20% between individuals of the same demographic. These were just active, tall males, with good muscle mass.
Quality and type of calories ingested plays a large part in whether your body will store those calories , burn them or, excrete them.
These people lived in 1945, most their calories did not come from carbohydrates and/or saturated fats.
Tell me about it. :P I'm after a cut and 1700 is lean bulk for me. :P I don't see 1500 as starving, just a normal day. At least eating doesn't cost that much.
It all Depends on musclemass, lenght, age, sex and activity level. When i was at my biggest in the of season around 320 pounds i started my cut phase at 6000kcal and was finnished at 4200. But i Have had fitness girls i coached that needed to go to 1000kcal and do 3 hours of training to get sub 9% for comp.
When you try to photoshop yourself to look smaller in the thumbnail, yet you still look more jacked than 99% of people out there. Great video my man!
ErikTheElectric hey Eric!
@ErikTheElectric love your content man keep it up! And btw how do you keep your weight down? Do you have any specific workout?
@@eliasgonzalez5073 Lots of cardio. 👍🏽He always explains that on his vids.
Starvation Mode = Reverse Bear Mode
You mean for skinny people bear mode is great?
Starvation is waiting all day for MBM and finally getting it with 7 minutes left in the day.
Never knew that metabolic changes due to reduced calorie intake was due to a natural downregulation in activity. Pretty much also busts the idea that a crash diet can permanently damage your metabolism.
This might be about starvation mode, but whenever I watch Jeff's vids I switch to learning mode
Yesrly1 oh god
cringe
Eww.
Hi
CRINGE!!!!
Most people think they are losing muscle when really they're just flat
Adam McDonald yeh, it’s amazing what a refeed day does! You Look like you lift again haha!
Adam McDonald Loss of Intramuscular fat also makes u look smaller. Tho generally people are way 'smaller than they think'. Especially nattys
Ant B yep!!
I wish I could like this 100 times
That is true. But, you can Also look smaller from lack of glycogen and water. You usually look better a few weeks eating at maintenance after a cut
See I always thought of “starvation mode” is where your body starts eating away your muscles and perseveres you fat while in a calorie deficit.
Thing is, your body never prioritizes muscle over fat for energy.
@@rudratyagi6781 Calorie deficits while doing little to know strength training will cause significant muscle loss, especially if you are over restricting protein intake. If you are doing strength training and eating more protein while in a calorie deficit, you will lose very little muscle if at all, and could in fact see some gains if you happen to be untrained before starting
Good stuff, Jeff. I'm going to share this with my daughter, who has been VERY frustrated in her efforts to lose weight. Definitely busted a myth for me. One suggestion, though. The sound track running under the video is very repetitive, and to me, very annoying. Might want to consider running it for the opening, but then turn it off, so that people can give your amazing content their full attention. Thanks!
Physics exam tomorrow but it’s science
Viru cheema holy shit same
For real? I have a physics 2 exam tomorrow as well😂
Ryan Snudden its 3 am and i havnt started studying well im fucked guys gud luck to u
Well I do have a chemistry exam
Padhle bc boards hai 😂 english asaan kya agaya zaada chaud mat
Jeff and Vitruvian should do a video together.
BOB THE GAMER oh my goodness yes
Science daddies
lol no. Vitruvian is actually natural unlike jeff
I haven’t watched Vitruvian but he seems like douche.
Someone Thirsty he’s not. He’s just Russian so he has that look if you know what I mean. But no, he’s actually really cool, one of my favorites
I'm sooo glad this video exists, I keep hearing from others when I say that I'm dieting to "be careful, don't diet too hard, you'll go into starvation mode!" and it's frustrating to try and tell them it isn't a thing. My best example was what you said - people who are ACTUALLY starving, in third world countries, aren't overweight. They're terrifyingly thin. It also doesn't make sense that a caloric deficit would help you put on weight.
Thanks for making me feel so vindicated! It was very interesting to learn that weight loss can stall or even reverse during a diet due to water retention and incredibly low NEAT levels, that's something worth taking away from this!
Thank you for this video. This is what I keep trying to tell fellow dieters who reflexively jump on the "starvation mode" myth. It's something I think we dieters wish was true. But as you point out, while there are other reasons as well, the most obvious reason is just that people tend to be bad at tracking calories. I've been logging with MyFitnessPal for 2,235 days now, with losses and regains. If II eat fewer calories I lose, and if I eat too many calories I gain. It really does come down to that. I like your suggestion to try to take it slower to help avoid rebounds.
Ideas for other mythbust mondays:
DOMS or Soreness as an indication of a successful workout (the 'no pain, no gain' theory)
The importance of meal frequency (5 meals a day bro!)
Weight training will make you too bulky (I just want to tone! Be lean)
Workouts longer than 45minutes are ineffectual
Herman Virk DOMS being an indicator of a good workout isn't a myth though.
Herman Virk Also, at least 4 protein feedings are superior to one for several reasons as shown by Schoenfeld's research.
@@ddt0889 It is and it isn't. Having DOMS means you did get a workout. But not having it doesn't mean you didn't get a workout. Hope that makes sense.
Hey Jeff can u plz make a video on Carb cycling for fat loss in a science explain kinda style .
Discovered ur channel recently and was on a spree to watch all ur videos.... Amazing channel man...!
Fz !!! If he does it, it’ll be busted in myth bust mondays
Ye that'd be great, with that in combination could you also explain Protein cycling (for example one week with barely any Protein in Order to make the Body more Protein sensitive)
Would be pretty awesome
I'll tell you this from my own experience: three years ago I had stomach surgery for a hiatal hernia. In 6 weeks time I lost 28lbs (6ft tall, 22 y/o), after that my weight loss suddenly stopped. I weighted 130lbs and was eating around or even less than 1k calories a day. You'd be surprised on how much of a caloric deficit you could survive. Not saying it's healthy and you'll definitely lose a lot of muscle.
Hey Jeff, when are you planning on releasing “Science Applied: Pull Day"?
I second that
Glad you posted this when you did. I’m starting my cut tomorrow and this was super informative. You’re one of the greats Jeff. Please don’t stop making videos. Would love to see more just day to day videos that aren’t super edited as well! Much love from eastern WA
Jordan Stoddard I'm on keto and eat like 1500 calories sometimes
Idk what I'm doing with my life
Literally had a debate with a friend saying they were worried about starvation mode a few days ago, thanks for the solid proof 👍🏻
JEFF IS AWESOME!!
If I ate 1500kcal I would definitely GAIN weight!!
only if you're 4 feet lol
I maintain my weight when i eat 1500 cal
@@rosie5348 Whats your height and weight? i eat around that also
I always laugh when somebody says that he can't drop the weight, though he eats small amount of energy. Why those things doesn't happen when people are locked in hospital, and they're under control of scientists, and they can't eat more food than they get from them 🤔? Hmmm, magic😂?
Starvation mode is not real if you know what you’re doing. I lost weight steadily and kind of fast and kept it off with a 800 calorie deficit I was only eating 600-900 calories a day. I’m 5’2 btw. My metabolism did slow a bit after a couple weeks but I worked out and had “cheat” days where I ate around 1200 of healthy food and it went back up, then I started losing weight again normally. I totally don’t recommend it I was hungry half the time and never ate “bad” foods but to say you’ll not lose is ridiculous
im currently dieting and although after losing 10 pounds eating very little, suddenly the weight loss stopped. i got extremely discouraged when my parents insisted it could be starvation mode. im glad to know that its not true and i can soon resume the weight loss :)
I love this video so much! I am so tired of people telling me that I shouldn't diet because if I don't eat enough I'll go into starvation mode. I remember when I was growing up my father even told me that I should never skip a meal because I'd be in "starvation" and end up retaining weight anyway. Thank you for sharing the research and scientific support against "starvation mode"!
Anyone else have parents or other loved ones tell them this type of thing whenever they tried to restrict calories for weight loss?
TL;DR 10:44
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Ty
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Thank you
Ty
Have you seen Igor's (Vitruvian Physique) new video about genetic evaluation? He had Jeff in there with some assumptions. If Jeff sees this, I think he should go and see how accurate Igor's assumptions are and what he thinks of it. I would love to see a collab between these two.
Why did you not mention macros? Would you tell a body builder that 200 grams of protein (800 calories) would be as important as 200 grams of carbs, fats being equal?
I really loved this!
I actually did a 7 day water fast and while I did los weight during the fast (15lbs) I gained it all immediately after resuming normal eating- which isn’t what I expected but also meant no significant muscle loss.
I looked into Lyle McDonald and was so hooked on listening to his interviews and podcasts all week- I’m really appreciative that he gave prominence to the differences in female physiology vs men’s. This has been a thing of frustration for me! 😒😒
He briefly mentioned re-esterification of fats after a workout. Would you do a rapid fire and mention this and how to combat this? I saw that doing MISS cardio could be a solution or waiting to eat after a workout? I know it’s probably insignificant in the long run in terms of fat loss but I’m just interested.
I would love to see a video about carb cycling during a cut, btw keep up the great videos!
I recently lost ~90 lbs and now working on gaining at least 20 this year. Bicycling and broccoli. Veggies like broccoli fill you up massively while providing an amazing protein to calorie ratio, and you need to work out consistently to stop your metabolism from slowing down.
THIS THUMBNAIL IS EVERYTHING HAHAHHAAHAH
I disagree, the first time I got really cut I went as low as 1600 cal a day plus 1 hour weight training and 35 minutes hitt training right after weight training. After a bulking phase, which I put on mostly fat I went for another cut knowing that 1600 cal a day was successful for me before, and I lost nothing. I was on that starvation diet almost a year. I think the study you mention was for guys who were first time dieters, after many times cutting and bulking I think the body adapts, and I am not fat ( about 12 % BF) but I can't get rid of doughy lower belly.
Bro, thank you so much for covering this topic. Most fitness sources focus almost exclusively on building muscle, but there are SO many people who don't need to build muscle they need to cut fat, and there just isn't nearly as much scientific information on fat lass as there is muscle building.
Most of the talk I've seen about starvation mode was in the sub 1000 calorie area. Additionally, it wasn't so much that the problem was weight loss stalling, it was the metabolic adaption to a extreme low metabolic rate for long periods causing metabolic damage that needed to be undone, as well as the body preferentially consuming muscle at higher rates than fat for energy when at aroubd 500 or less calories per day due to the high energetic costs of muscle vs fat.
I thought this myth was more focused on how the body starts burning more muscle instead of mainly fat after not too many days of low caloric intake
So, this is just a story about me. But I became very determined to get my weight down. I was at 128kg or abt 282 pounds. I ate from 500-800 calories a day. And anything that ends in over 50 calories gets rounded up to the next hundred, anything slightly over a hundred gets rounded to next 50 etc.. so I do not ever underestimate my calorie intake. I did heaving lifting 2 hours per day 4x a week(following some of your videos actually), with 3 days having 1 hour of cardio(kickboxing). My diet was high protein, almost zero carbs. Typically 2 scoops of almost no carb protein powder equating to 220 calories(for 2 lean scoops) which I would round to 250 and since I live in Japan I would eat measured(weighed) amounts of raw fish like Salmon or tuna and that would basically be it with an Egg here and there for some additional nutrition(I would season foods with salt/pepper etc.) For the first 2 weeks I lost weight very quickly dropping 8kg and getting down to around 120kg. However after this, though I continued training and saw either improvements or no change at all in my lifting capabilities I did not lose even half a pound for the next 2 weeks. I did consider water retention but the only way I had to check my hydration was color or urine. I would weight at the same time every day after using restroom etc. Seeing no results I decided to change things up, and up my over all volume of food significantly to increase my metabolism, and upped my calories to 800-1200 per day and added significantly more vegetables to my meals and keeping them high protein. I now typically see around 1 pound or so of weight loss per week which considering my size still seems rather slow as my maintenance calories from everything I can check is always above 3500. I have been doing this for about 2 months. I am 180cm tall, around 253 pounds with a decent amount of muscle mass.
Can you make a video about teens?
So basically hes saying slowd down metabolism is not real....however if you starve long enough your TDE will lower causing you to stall??? Dude that's basically the same thing 🤣🤣
Stress and lack of sleep are two biggest factors when it comes to starvation mode in my opinion.
Yes. The bro science of starvation mode is total BS. If a trainer or RUclips influencer starts blaming things on starvation mode, you should find another trainer or influencer to watch.
How does stress/menstrual cycle increase water retention?
Thank you squarespace!
This has happened so many times to me when cutting
Pinnacle Of Man TM Try going zero carb next cut. Only steak and eggs.
and greens and fats need to be eaten too. But with absolute no carb, energy level will probably drop alot
Eddy dumb ASF without fruits vegetables proper fiber that diet is insufficient
GMS NAQAM I'm pretty sure eddy knows what he's talking about, he's a bro scientist
Going oil-free vegan during cut phases works for me.
Absolutely love this series keep it up!💪
Can you do a video on Set Point Theory?
The one thing you didn't take into account is how a low calorie diet will affect hormones. Especially in females, the changes in hormones from a long-term low calorie diet can cause them to store fat as well as develop insulin resistance or even PCOS. I would ask that you please examine this literature. Also Layne Norton has talked about this process as well in reference to reverse dieting in order to restore normal hormone levels so that fat loss can occur.
What about all the post-workout tendencies like soaking your body in a tube full of ice, or hitting the sauna or massage room?
I personally like going to the steam room for about 10 minutes (after workout and stretch) and then hitting a high pressure ice-cold shower (10 to 15s) and then taking a shower (regular water temperature). I do it mostly because I like it and feel more awake and my muscles a bit more relaxed as if I just simply took a shower.
I've seen other dudes that take their workout serious hitting the sauna room and then the shower, or a combination of sauna and steam room. Never actually heard of someone at my gym soaking their body in tubes full of ice though.
I know this is an old video.. but I'm glad you did it.
This is where perception come in I guess. I personally considered/described “starvation mode” as NEAT down regulating
So so happy to watch this video. I am currently maintaining a moderately low calorie diet and i feel really good . So many people have tried to discourage me with this myth. I would love it if you could do a video on how to preserve and add muscle mass in a deficit
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Hey. We notice the awesome editing and video transition effects, MUCH APPRECIATED! keep up the good work, you really set yourself apart from a majority of the industry!
People: Starvation mode is real.
Also people: Do fasting.
Trigger warning:
If starvation mode existed than anorexia wouldn't be a problem. Sorry if that offended anyone.
Matt F that is very incorrect. Anorexia (and eating disorders overall) is the most deadly mental illness. Starvation and malnutrition kills people, so yes it is a problem.
@@cailynbond8706 he worded that poorly but i don’t think he meant it quite that way.
What he should have said is that people afflicted with the terrible disease would not reach the levels of emaciation that we see quite commonly. If starvation mode acted the way many people infer, people who are afflicted with anorexia would eventually stop losing weight.
That’s what he meant to say.
@@Xenabuffyfan if that’s what he meant to say, I do agree.
somehow this is perfect timing for me
Thank you so much! I’m so tired of people insisting I’m going to go into starvation mode if I don’t eat enough while dropping weight classes.
They also tell me I’m going to lose muscle… duh! Yes I have a lean body mass of 156 pounds and I am trying to get to 147, it’s pretty obvious that I’m going to lose muscle. 🤦♂️
ITS LIT been waiting on this
Hey Jeff, just another idea for myth bust monday: Soy protein effects on testosterone.
I always thought that starvation mode was the lowest point someone training and dieting can go before losing muscle mass at all. Those Starved men had clearly lost muscle mass and a lot of it. How low can you go while still having fat reserves without losing muscle mass?
Actually a good way to get your NEAT levels up without exercise specifically is doing things that put you on edge, watching horror movies and playing highly competitive video games etc. People with high natural NEAT (like myself) are usually very nervous, restless and highly cerebral/emotional people. If you are always chilled and at ease and never stressed, that might be a large factor in you gaining weight.
In my experience, I have done 6 clean meals a day when cutting with great and rapid results. 2nd to last cut I dropped from 215 to 187 in 3 months. This last cut I tried intermediate fasting(starvation diet) and a greater caloric deficit and it took 8 months to get similar results, went from 225 to 194 gaining about 7lbs of muscle. So I'm not a fan of the intermediate fasting fad.
Gotta keep on saying it because it can't be overstated: love this series. perfect for those who can't justify using the time to sift through the literature
Hey Jeff do a vid on how to do reverse barbell curl some people say you don't need to curl to the chin just halfway and others say you do?
Starvation is the complete malnourishment of the body that's caused by inadequate access to sufficient essential nutrients. You can be eating enough calories in the form of just 100% carbs but if you don't get access to the other essential amino acids and fatty acids, then you can still stay in a semi-starved state. When you look at starvation victims in the 3rd world you can see the "bloated stomach" and the skinny fat look that's caused by insufficient protein and micronutrients. So, starvation mode is real and it can happen even in the abundance of food.
Siim Land great point!!!
People with bloated stomachs are suffering from drinking very dirty water and eating mud cookies. Not because they have too much of one thing like bread.
No KittyKitty, actually it is often due to low protein intake which causes edema/ascites. If you don't have enough protein, your body can not keep it's interstitial water balanced.
You are the only genuine human being doing real research based on fitness and diet. Everyone else is just a product selling robot. What you do takes long time to accomplish. Keep up the good work. I support you Bruh
I would really like to see a vlog about errors in tracking with fitnesstrackers like fitbit, garmin and smartwatches etc. Thanks for great Vlogs. Love the scince backed info!
Thumbnail is 50 Percent Natural Juice
You should really do a video on the effects of water fasting, as there have been plenty of scientific studies on the subject that show that it preserves muscle mass, maximizes fat loss, and has many other health benefits as well. Not to mention it has been gaining traction recently.
What about hormones though?
You're by far the best fit channel on RUclips. You add real facts with your own personal thoughts. All of your videos are so freaking helpful. You're doing amazing. Best channel on RUclips. Keep it up.
All of The Biggest Losers that ended up gaining back the weight have been citing some NIH case study of the show that suggests it is metabolic damage to blame in part.
Jeff Nippard, how do you get your haircut. I am 5,5 as well and my hair is mid-long, which makes me look like a bobble head. I see that your haircut seems right.
It seems to me that this didn't really debunk starvation mode, only that starvation mode is a bit of a misnomer. Our body DOES adapt to burn less calories on low calorie diets in order to avoid starvation, by decreasing NEAT and so on. But this only works up to a certain point, as pointed out by the study
Great video, Jeff! I appreciate the helpful info as I'm always learning the science aspect of things from here.
Don‘t you have a whole vid on diet breaks and refeeds where you talk about their benefits for metabolism?
How about efficacy of compression gear for performance and/or recovery for a mythbust topic?
Thank you square space 🙏🏽🙏🏽
This is one of the best videos you have and also that I've ever seen! Great way to explain it, awesome video but most of all, the info you share is so good and easy to understand! Love your monday videos!
5% body fat but no visible abs, bad genetics
Rip
andrew Lopez no abs because the muscles were literally eaten away
Andrew that's bs.
Lol
How dumb are you , they lost all muscle
It's not a myth. And the Ansell study did show that their metabolisms ''did slow down''. And NEAT can vary by 2000 calories in two individuals with the same body composition. Wow!
Every diet I've done up til now has worked perfectly. I know what not to eat, what to eat, how to read labels, weigh and log. The things I have control over aren't the problem. I walk to work and walk home, one hour minimum. I do some weights. But now, at 52 years old my body has adapted to 1200 calories per day. How efficient 😞 I have not lost a gram since the 10th Jan. Not a gram. When I was young I would arrogantly have thought people weren't trying hard enough. I know that 1200 is not starving rations but it wouldn't make sense to go lower now because I couldn't keep it up. Current strategy I am doing the Fast800 at the moment.
In the last month I averaged 1500kcal a day and I lost 3.5kg (which implies my maintenance calories should be 2350kcal per day). This month I planned to be a maintenance month so I have been eating 2300kcal a day and yet I am losing 0.5kg per week (implying that my maintenance is now above 2600kcal a day). I am measuring my weight every day when I wake up, before eating or drinking anything and after using the washroom.
Today i calculated roughly that i ate around 8000 calories. Who knew tha oil in canned tuna , dark chocolate , bread , chocolate cake had so much calories , that's fking insane ... i mean i had 2 dark chocolates today ( each 100g ) and just those 2 chocolates were 1000 calories. Cake i ate had around 2000calories cuz i ate like 500g xD.... not to mention i eat canned tuna with its oil in it :D
And guess what , i'm actually normal weight person. But i do have to say that i am 24/7 on my feet , i literally fast walk 7-8 hours a day due to my job. So who knew that i burn 5k calories on that xD
This is why i can eat 1 meal a day and not feel hungry woah
Not helpful, the only advice online is ''you're not tracking accurately''. I'm not an idiot. I know how to accurately track my calories. I believe that other people might be a bit slapdash about it but I'm obsessive. OBSESSIVE about getting it right ,so it's not that.
And I was really wondering if I was eating too less.. nope, just too lazy to track my calories (also triggers ED) and therefore chronically underestimating my portion sizes :D Finally having my answer lol
I can't stop looking at the weird frame of the painting behind you. I mean, why? who did that? is it a prank or somebody trying to mess with people's mind? is it a mistake? I don't get it
Lololol. He’s in some hotel
I had a bad concussion when I was 12, got hit in the temple with an aluminum baseball bat, byyy myself. Well, my friend switched basketballs we were hitting with it and tossed up the ball full of air and i full swung and it bounced right off the ball into the side of my head. K.O. started throwing up an hour later and couldnt keep a freaking spoonful of water down for four days.. And i was a skinny little shit.. so I almost died. The only thing that let me eat again is when they finally shot me up with morphine and got me high as shit. I ate finally. It got better after like two years of light sensitivity. Fucking head injuries.
Dear Jeff, I appreciate your time and effort in posting this video. However, if there isn’t such a thing as starvation mode, let’s call it something else cause there’s definitely something about it. My wife exercises a lot and she knows how, so there’s nothing wrong with her workout plan and cardio sessions, but she doesn’t eat properly, and what I mean with properly is that she barely eats, and when she eats she eats healthy, and on a carb deficit, but she doesn’t loose weight. So how does she come out of this “starvation mode” or whatever else we may call it? Is there a way to give her body a shock, other than caloric deficit cause at this point she can’t eat less.
Honestly people are just so lazy, they think going to commercial big box gyms and doing bench press and curls is a good workout. sad. If you want to lose fat just learn how to run long distance. It will melt fat. You can eat whatever you want.
I think the way you defined starvation mode is not particularly helpful. Of course, at some point, you can reduce calories so drastically that you will literally starve to death and your weight, both muscle and fat, will have been constantly going down until the moment you die. The point for normal people looking to lose weight is that studies do show that when you simply attempt to eat less and move more that over a 5 year period you will end up at the same weight as when you started. The lose of lean muscle mass on these crash diets is exactly why you don't encourage people to do them. What you should have been looking into is the sorts of diets you recommend and see how that affects metabolism and those studies are quite clear.
SO the 3RD reason for retain our weight on scale from going down is decreasing neat and total daily expenditure, it means that can have big effect on losing weight or it is going to be good and turn back at same level where it was? I personally don't believe in starvation mode but it confusing me in the end.
I'm a girl, 20 yrs old, 158cm, I weigh 50kg, will I lose weight eating 1200 cals a day? I'm currently eating only 800-900 cals a day...:(
How many people reading this can define what a Calorie is without googling it? i.e. what is What is it a measure of? I found that about 1 in 50 people can answer this without looking it up. Can you?
I don’t think you can use the Minnesota research to much comparing today, as the participants seems to have a pretty normal fat percentage at the studie start. If you have a high fat percentage and you loose a lot of fat, the hormone leptin will fuck with your body and that is the main reason for today’s starvation myth.
Is it me or does Jeff constantly sound out of breath?
Noel Thorne tren hard eat clen
Beard on point sir 👌🏽
modest defecit calorie diets dont preserve anymore lean mass, the difference in the 5 week 5% weight loss vs the 15 week 5% weight was water weight. at the end of 15 weeks they were simply holding more water.