CrossFit - Gary Taubes: Why We Get Fat (Unabridged) Part 1
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- Опубликовано: 19 дек 2011
- This is a Free Download from the CrossFit Journal (journal.crossfit.com).
Join investigative journalist Gary Taubes, author of Why We Get Fat and Good Calories, Bad Calories, as he addresses CrossFit HQ Seminar Staff at the Trainer Summit held in October in San Diego. In the full version of the presentation, Taubes shares his research on fat accumulation and the risk of disease.
In Part 1, CrossFit founder Greg Glassman introduces Taubes and shares how the journalist's research dovetails with CrossFit's passion for fitness. Taubes says he appreciates the support nutrition-minded CrossFitters have given his publications, and he explains how he chose his career path.
"I'm interested in trying to get the medical-research establishment to change the way they think about the foremost medical issues of our day, which is obesity," he says.
According to Taubes, the current energy-expenditure hypothesis says that obesity results from caloric imbalance due to an overly prosperous "toxic environment." He provides examples of how this hypothesis falls short of explaining obesity prevalence in malnourished populations with high activity levels.
In Part 2, Taubes continues reviewing the obesity literature and its contradictions, including the paradox of fat disposition. Despite conventional wisdom, Taubes says that eating less and exercising more don't work to reverse or protect against obesity.
"We've been throwing money at the energy-expenditure hypothesis for a century. This is the best we can say about it: it's probably wrong," he says. "Practicing energy balance is impossible."
In Part 3, Taubes provides an alterative hypothesis: "obesity is a disorder of fat accumulation." He shares the research on this hypothesis and his conclusions.
Taubes explains that fat accumulation is regulated by insulin, which is the "fat-storage hormone." To lose fat, you have to lower insulin levels. Because insulin is secreted in response to dietary carbohydrates, Taubes suggests restricting carbohydrates, especially high-glycemic, starchy carbs. 
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Taubes is phenomenal. Also, if you ever have to introduce someone, THAT is the way to do it.
This actually does work mate!I eat a high fat,optimal protein and low carbs.I get my carbs from nuts and some veg.The fat satisfies you so you just don't want to eat once you have had enough.When i used to eat rice and wholemeal bread and high sugar fruits all i wanted to do was eat.I'm the leanest i've ever been in my life and it's not hard work staying lean at all.All the best to ya.
Hi mate!I'm not looking to start arguments or anything,but i'm really just learning about this stuff.All i can say for me is that since changing to the high fat,low carb way of eating my weight,health has amazed me.I just been hearing it's the fat that helps you feel full without having an over stuffed belly!Lol Any info you could share would be much appreciated.All the best.
@ConcreteRiver I tried a high carb diet, using mostly whole unprocessed carbs, for about a year, and t my weight would either stagnate, or increase. One of the things I noticed with me, and a lot of other people, is that such a diet tended to trigger food cravings. So whatever little weight I would lose, I would regain. When I went low carb, about a year and a half ago, I lost nearly 60 lbs in 5 months, and have kept the weight off (continued).
Ok. A very respectable and convincing post. Thank you, so much, for sharing. Have a nice day.
did you Cross fit folks know that the longest living people in the world and the healthiest don't exercise much? maybe walking and gardening but thats it! I'm a former Triathlete and found this interesting
Those people will do more work over a day than someone can do intensely for 2 hours
"I can't even get my kids to go outside because they're too busy playing videogames on their iPads." Hm. Huh. Okay. And who bought the iPads, daddy?
@alphacause I appreciate your calm and logical discussion on these matters. How long did you adhere to the high carb/starch diet? Did you find yourself gaining weight eating these foods? If so, how much? In my situation, I was the opposite. I ate a diet high in fat and put on a tremendous amount of weight and my health deteriotated badly. I switched to a high carbohydrates diet based on starch(brown rice,potatoes, quinoa) and lost 100lbs and reversed my CVD. Years on, I remain trim and healthy.
People can argue endlessly about what amount of carbs, protein,and fat the body should take in to achieve a quality frame. But you know, it doesn't matter. It's all about calories. Obviously.
You can eat a high carb/low fat or high fat/low carb, and if your energy balance is negative you will lose weight.
The real question is, what combination is most healthy for YOU.
Lecture starts at 4:05 if anyone wants to skip the intro. :)
@ConcreteRiver (continued from previous post) Interestingly, since my diet is now absent of high starch sources coming from rice, wheat, corn, legumes, or potatoes (with the occasional indulgence here and there) I have more space on my plate to eat vegetables, and I eat more vegetables now, on a low carb diet, than when I was eating high carb. I am not a dietary dogmatist. I don't think one size fits all. For some people high carb works, and for others low carb maybe preferable.
@ConcreteRiver(cont. from previous response) Now compare the 1 cup of brown rice that I mentioned previously with 1 cup of spinach, which has 6.8g of carbs, of which 4.3 g of those carbs are fiber. The spinach has 70% of its carb content coming from fiber, while the rice has only 6.8% of its carb content coming from fiber. This means that the brown rice has 93.2% of carbs that are not fiber, which will raise blood sugar, thus stimulating appetite in many (not all) people - causing overeating.
Link to the reasearch anyone?
Owen wilson's nutrition knowledge is impressive
what is your diet?
@grayandgray I concur with you that achieving caloric deficits are crucial for those trying to lose weight. Though I admire Gary Taubes as one of the pioneering voices in nutrition today, I don't like the way he dismisses the whole caloric factor when it comes to weight loss. Calories do count. What I would say is that the best way to achieve a caloric deficit is through the reduction of carbs, because fat and protein satiate the body with less calories.
Ursula Grobler is the rower that went paleo.
Also, Eva Twardokens (one of the nation's top skiers) recently credited Paleo for healing from injury...
... and then there's the many, many crossfit people that have adopted paleo eating... Just watch any crossfit video and you simply cannot deny the incredible shape these athletes are in...
Let's count how many times Greg Glassman says "uh" in his opening speech. Clearly he practices the nutrition guidelines he preaches...
Glassman is a business man who has come up with a seemingly very popular and successful formula for making money.
"I just been hearing it's the fat that helps you feel full"
Yes. Detractors of Atkins have been propounding that theory for decades.
He's so beautiful for his age
What do you think of the science of AGEs (advanced glycation end products)? This research details how many AGEs are in food--apparently animal products have the most--especially bacon and butter. These AGEs wreak havoc in the body and are the main cause of disease. Cooking methods such as baking, broiling & frying also dramatically increase these AGEs. Your opinion of this hypothesis and recommendations would be most appreciated.
subtitules in spanish please ! thanks...
The guy that is introducing him has a big gut. Diet is much more important than exercise to look good.
Hey Bro, I was wondering if you could recommend me the best kind of grass fed cow ass and the best place to purchase it? Do you eat raw organic eggs pre-workout bro?
4:03 you're welcome
@ConcreteRiver I'm speaking from experience. I have tried a diet rich in whole grain, brown/wild rice and potatoes - a diet devoid of processed carbs - and I am simply not satiated on those foods enough to reduce my calories in any significant way. Maybe you are, and that is fine for you. I am telling you many are not. Secondly the amount fiber grams in these "unprocessed foods" is exaggerated. 1 cup of cooked long grain brown rice has 44 g and of carbs on a paltry 3.5 g of fiber (cont).
I'm not sure how to read your response actually. You may be saying Paleo gives you all the vitamins you need. Sorry if I misunderstood.
@alphacause I'd urge you to look at it in a different way. 200g of unrefined carbs in the form of potato or brown rice contain a significant amount of dietary fibre, which has little to nil caloric value as your body is unable to absorb this. However this solid matter is brought into your stomach triggers fullness receptors, sending signal to brain that you are full. the caloric value vs volume in 100g of pure fat with 100g of pure carbs is significant. Carbs fill you up and provide that energy.
3:56
Awesome, awesome talk right here.
He doesn't look like shit he is just wearing his muscle protector
For all who disagree with Gary Taubes, buy his book so you can understand the science of nutrition. The best way i can explain these theorys to my friends is that we all know a very lean person who no matter what they eat cannot gain any weight or increase their body fat. Surely this tells us that its not the amount you eat, but the type of food that impacts upon our weight management. It is just too easy to believe government guidelines. How many Billions do they make from the food industry?
Ohh, that's very cool! If you know the name of the rower who switched to a paleo diet and won a gold medal at the Olympics, please post her name! That would be cool to know.
I watched several nights worth of the Olympics at Lake Harriet in Minneapolis. The park people used a huge, inflatable screen. I saw Michael Phelps win his last medal, I watched women's gymnastics and the Brazilian women's volleyball team. It was the best way to watch the Olympics!
So many trolls and bots on this video's page.
Riellysdad, what have I stated is a "misconception" exactly? Do you think it's honest for Gary Taubes to use the example of the Pima Indians and not tell you what they actually ate prior to becoming fat?
Funny. I posted the exact same thing the other day. I listed all the diets of the top earning elite athletes. To win or lose means millions of dollars difference for these atheletes so you would be sure that if they would do better on paleo, they would be on it. NONE were on paleo(not Armstrong, not Phelps, not the Klitschkos, not Mayweather, no ironman winner). They were all on high carb(70% grains, legumes, veggie, fruits) and only on about 10-15% of protein.
Insulin and sugar.
Actual talk begins at 4 minutes, 5 seconds
Thank you. I wanted to get passed the crap & directly to Gary.
He looks and sounds like Owen Wilson.
wolfgangnz3 Owen Wilson won't look half thus good when he gets this guy's age
Hi LCHFinCanada!
Have you read Good Calories, Bad Calories?
That's because those athletes do extreme amounts of anaerobic exercise. The more anaerobic exercise you do, the more carbs you burn. Most elite crosfitters are not on the paleo diet, either. They do so much anaerobic exercise that they need more carbs, and paleo foods don't have a lot of carbs. Most people don't burn enough carbs to merit the amount of carbs they consume. You burn fat when you are in an aerobic state, which is the state that most people are in for most of the day.
@ConcreteRiver Yes, but it requires LESS GRAMS of fat to keep one satiated than it does carbs, regardless if they are whole or refined. 200g of fat =1800 cal. If I consumed HALF that much fat (100g = 900 cal), I don't have to eat much of more to feel satisified. If I consumed 200g of carbs (800 cal), I would have to consume another 1500 calories to feel satiated. Thus it is easier for me to achieve lower calories on higher fat, even though fat has more calories per gram.
@ConcreteRiver what in Gods name are you doing eating so many potatoes and bananas!! lol
whatcha wanna bet his starbucks drink is sweetened?
Mark Sisson=calorie restriction+steroids.
I would pose the same question to you with the many strong,powerful, lean vegans out there. Where is their metabolic dysfunction from carbohydrate overdose?
"Eat fat, get fat."
Does dietary-fat stimulate insulin secretion?
@ConcreteRiver
You think Taubes is "doughy?" As McEnroe would say, you can't be serious! The guy's probably got a ~12% body fat and he is, by his own admission, predisposed to fatten. He was 30lbs. heavier on a "balanced diet" with higher carb. consumption. He is, as everyone should be, his own control for comparing diets. Therefore, compare his weight on the trad. low-fat, high carb diet versus a low-carb, high fat diet.
I agree, I;m not against Paleo but it's far from ideal sports nutrition. And btw, Rich Froning (2 time winner of the Crossfit Games) eats whatever he gets his hands on.
Trust CrossFit followers to think Taubes is wrong.
Read his book....you are addressing your own misconceptions...
"The fat satisfies you so you just don't want to eat once you have had enough."
That's called the fat-satiety hypothesis. Gary Taubes says it's wrong. Have you read either of his two books on nutrition science?
I dont want to stop anyone from eating anything I can only control myself. If people want to be unhealthy it's there constitutional right.
@ConcreteRiver I don't know what colour the sky is in your world but Taubes is nowhere near "doughy" and "pudgy". It's spectacularly obvious that he's in pretty good shape for a guy in his mid 50s.
The science speaks for itself, because science works. People who go on low carb/high saturated fat diets rapidly lose fat and die less. All you have to do is look it up. it's all there and empirically provable if you felt the need.
..but you won't.
sat down and ate a cookie before watching this
now feel like a piece of shit
Dude looks like Saul Goodman!
Why does he keep bringing up the Pima Indians? He acts like it's astounding that people who switched from beans and corn to sugar and lard gained weight. It doesn't even support his hypothesis.
KittyMcKnitty . No they switched to sugar and refined carbs! I dare anyone to do the experiment on themselves for 2 weeks, that's all!. No bread, no cookies, no tortillas, no rice ,etc. None of that crap and watch 12 lbs disappear at least
What else does a Paleo person need to take to be "functionally healthy"?? Robb Wolf would say you don't need any supplements unless maybe Vitamin D if you aren't out in the sun a lot. All I take is Vitamin D and Fish Oil. All of your vitamins come from food.
@alphacause fat and protein satiate the body with less calories
well this is incorrect. Good whole,unrefined carbs(not refined white flour,white sugar junk food) contain 4 calories per gram. Fat contains 9 calories per gram. While I agree it is important to obtain sufficient protein intake, which whole grains,potatoes, brown rice and beans give you, fat has over twice the caloric value. 200g of brown rice vs 200g of fat. Based on calories alone, that is 800 calories vs 1800 calories
I thought crossfit was about fitness. Why would they be excited to have a guest on who looks like he's exhausted from just standing?
greg glassman at a seminar about people getting fat...hmmm, he should really pay attention..
Taubes always talks about the Pima Indians. But he never tells you what their traditional diet was. It was 70-80% carbohydrates, based on corn and beans (PMID: 8422813). And they weren't fat, diabetic, or riddled with heart disease and cancer. The Pima who have maintained their traditional high carbohydrate diet are still in excellent health (PMID: 7988310)
The "thorough researcher" Gary Taubes missed all of this apparently.
@robertuwrightjr LOL I'm about your size too pal. I've got a ripped midsection and I eat around 15-20 potatoes and 10-15 bananas per day. By your assurances, I should be obese right? Show me someone who lives on a starch/carbohydrate based diet who is obese. I can show you plenty of meat eaters who are.
This is inane, cal in to cals out = big picture
Excess dietary fat is directly stored as fat
Excess dietary carbs increases carb oxidation, impairing fat oxidation; more of your daily fat intake is stored as fat
Excess dietary protein increases protein oxidation, impairing fat oxidation; more of your daily fat intake is stored as fat
@Concrete River (cont. from previous)
Because he is lighter then ever before, even at 55 years old, on a low-carb diet is proof, at least for him, that he's as lean as he'll ever be. I still don't understand your application of "doughy"; he's really just a mesomorph while his brother is ectomorph and can eat all the carbs he wants and remain lean.
sick name is the 98 your year of birth? and does your name come in mens?
@SpeedoJoe Taubes is a doughy, pudgy guy. He's not obese. But he isn't a picture of vibrant health either. And his message of insulin resistance may be true in a small, insignificant number of people, who are this way through years of consuming high fat, primarily saturated animal fat, their insulin is no longer able to deliver the sugar to their cells because their cells are coated with fat. This is reversible through eating a good whole plant food diet.
Love this…but holy shit get to the point. After you state the point you can supplement it with your 20 examples.
Damn, he got a sixpack... (of beer 3 times a day...)!
That is very, very wrong. Calories have nothing to do with weight loss. I have been eating around 4,000 calories per day and losing weight at a rate of 3 kilos per month. Remember, it is what makes your body trigger insulin to store fat as Triglycerides. NOT calories.
@ConcreteRiver Prove Taubes wrong.
Italian here: during COVID i got a bad Epstein Barr infection, i was laying on my bed for 9 months. ALL i was able to eat were literally homemade (by me) low/zero carbs and high fats protein based (whey - casein - whole milk) based shakes/ puddings / smoothies /creams / etc with high quality fats and essential vitamins, omega 3, etc for a daily total of more than 5k calories. Results? Laying in bed for MONTHS and eating 5k calories and i lost 18kgs (39Lbs). ALL the governments /angencies recomendations are literally LIES lol. I mantained low carb diet and i never gained back a single pound btw
@grayandgray you are wrong.
@ConcreteRiver Also, Taubes is far from "pudgy".
IIFYM, brah.
If you want to get an impressive beach ball gut, follow the Greg glassman paleo fad diet
@ConcreteRiver haha i think its a culmination of everything. i cant drive fast with a full tank of gas and no tires.neither can i with fresh tires and no gas. i eat a very high fat diet and im very lean but sit at 205lb. pm me if you dont believe and i will be happy to send pictures. hes on to some good stuff but i disagree with his view against law of thermal dynamics. feel free to respond and im not picking a fight. if you are i will not reply:)
lol, yeah man i agree, eat what your body requires, some days it will be a vegan diet, some days it will be high meat/fat, other days it will be fruitarian, shouldnt be the same shit day in and day out
On what diet is Greg Glassman on? Twinkies?
@ConcreteRiver Firstly, why are you worried about high cholesterol and heart disease? Why don't you start there and establish causation between serum cholesterol levels and heart disease with your exhaustive studies. 15 bananas? 20 potatoes? Troll.
@alphacause you are wrong.
First of all, you just called me stupid for buying his products even though I already stated that I don't buy his products. I take fish oil and vitamin d, nothing else. And I don't buy them from him or any other website like that. Second, calling someone a charlatan for being an entrepreneur is pretty sad. He never once on his website says that any of his products are needed in order to have a good diet. If he does, maybe I haven't read enough.
misc brah
And what is "real research" per say? I"ll go out on a limb and take it you've done the "real research" and are thus equipped with all of the knowledge, facts, studies, evidence, and infallible proof that low carb high animal protein diet is the diet for the human being
when someone disagrees with your opinion and presents and alternative, don't ever assume anything And when it comes to the low carb fad diet lie, it's safe to say the person who is arguing against you is correct on most points
How about we put up or shut up. I will upload a video of me by 3:00 tomorrow on my channel even though i never have before of my body. My diet consists of not very lean meats, veggies, fruits, nuts, cheese and cream. very high in protein and fat with a decent amount of carbs. i am currently in a gaining stage so it should be easy to come in leaner than me but i guess we'll see whos talk and whos not. time for youtube to put up or shut up.
Produce your studies, and explain how ketosis is bad. Go ahead...try.
Then he goes on to introduce himself for another 4 minutes.
Dear Mr. Taubes, if you struggle to motivate your children to go outside because they're too involved in their iPads, surely a simple solution would be to confiscate them for a short while?
I'm not saying the whole insulin thing isn't true, but you also can't say calories in/calories out isn't true either. It's a completely possible way to lose weight. Shows like The Biggest Loser prove that. The problem is it's impractical to keep the weight off that way. But everyone is different. Some are sensitive to carbs, others aren't. The fact that we are all different is why we will never get a conclusive weight loss study.
"ServantOfElohim777": What the heck are you talking about??? That made no sense. What does anything in this video have to do with Jesus?
Hey, I understand that you seem to be going through the typical immaturity phase. It happens to 12 year olds just like you all over the world. I honestly think that you are much better off spending your own time becoming a better man.....and yes my name does come in mens.
omg whatever blah blah blah! eat less cal. than u burn. ez as that. count macros the end
there are no elite level athletes on paleo/low carb diets.no exceptions. jumping around like a lunatic whacking a tire with a large mallet is not athleticism.
They think they are the fittest. We eat them for lunch here in my town. They are ultimate posers.
The bottom line is that if the paleo primal fad diet provided you with everything you needed to be functionally healthy, you would have to take all the additional supplements and bullshit, just to be able to get through a workout. And yea sure, Sisson looks alrite for a 50 year old. But Zyzz had arguably one of the worlds best physiques. And he died of heart attack at the age of 22. He was right into paleo low carb diet as well.
You arguement is full of holes pal