Moment 209: The Real Reason You’re Gaining Weight (Even If You’re Exercising!)
In this episode of The Diary Of A CEO, Giles Yeo examines the genetic and biological factors that influence eating habits and weight. He explains how variations in genes like leptin and MC4R contribute to an individual's propensity for obesity and how the body defends a natural weight range.
Yeo also discusses the impact of aging on metabolism and muscle mass, emphasizing the importance of strength training for healthy aging. The episode explores the limitations of relying solely on exercise for weight loss due to its potential to increase appetite, underscoring the need for a balanced approach combining dietary changes and physical activity.
This is a preview of the Shortform summary of the Apr 18, 2025 episode of the The Diary Of A CEO with Steven Bartlett
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1-Page Summary
Genetic and Biological Factors Influencing Eating and Weight
Multiple Genes Influence Body Weight
According to Giles Yeo, many genes contribute to an individual's propensity for obesity. The leptin gene, which regulates appetite and fat storage, has a binary effect - either functioning normally or being completely inactive. The MC4R gene gradually impacts eating behavior along a spectrum from functional to inactive, with variations linked to increased obesity risk.
Bodies Defend Natural Weight Range
Yeo presents the set point hypothesis: each person has a natural weight range their body defends. Maintaining weight outside this range requires constant vigilance over eating habits, as the body aims to return to the set point.
Weight Increase With Age
Aging Reduces Metabolism and Muscle Mass
As people age, Yeo explains they often become less active and lose muscle mass. Since muscle is metabolically active, this loss contributes to a reduced metabolism, coupled with more sedentary lifestyles, leading to inevitable weight gain. However, metabolism itself remains steady until around age 60.
Adults Gain 1-2 Pounds Yearly From Ages 20-50
Between ages 20 and 50, adults tend to gain 1-2 pounds annually, resulting in an average 15 kilogram (32 pound) increase over 30 years.
Muscle Mass & Strength Training's Health Benefits
Preserving Muscle Mass Key for Healthy Aging
Maintaining muscle mass through resistance training and activity is crucial for metabolic rate and physical capability as we age, Yeo emphasizes. Muscle mass strongly correlates with overall health in older adults.
Don't Underestimate Ability Loss With Age
Bartlett plans to continue resistance training to preserve muscle mass and strength, heeding Yeo's advice not to assume lifelong ability for youthful physical activities.
Exercise Alone: Weight Loss Limitations
Exercise Increases Appetite, Hindering Calorie Deficit
Yeo notes exercise can boost appetite, making calorie deficits difficult to achieve through exercise alone. Dietary changes combined with exercise are necessary for effective weight loss, according to Yeo.
Professional Advantage: Managed Diets and Exercise
Yeo contrasts professional athletes, whose diets are carefully managed to avoid overeating after intense training, with average people struggling to balance diet and exercise for weight loss without such resources.
1-Page Summary
Additional Materials
Clarifications
- The leptin gene plays a crucial role in regulating appetite and fat storage. When the leptin gene is functioning normally, it helps control hunger and signals the body to stop eating when full. However, if the leptin gene is completely inactive, it can lead to uncontrolled appetite and excessive fat storage, contributing to obesity risk. This binary effect means that the leptin gene's activity level can have a significant impact on an individual's weight regulation and overall health.
- The MC4R gene influences eating behavior along a spectrum by affecting the brain's response to hunger and satiety signals. Variations in this gene can lead to differences in appetite regulation, impacting how much and how often a person eats. Individuals with certain variations in the MC4R gene may have a higher risk of overeating and obesity due to altered hunger cues. This gene's gradual impact on eating behavior means that its variations can contribute to a range of eating habits and weight outcomes.
- The set point hypothesis suggests that each person has a weight range that their body naturally defends. This means that the body works to maintain weight within this range, adjusting metabolism and hunger cues to keep weight stable. Going above or below this range may trigger biological responses to bring the body back to its set point weight. This concept implies that sustained weight loss or gain outside of this range may be challenging and require ongoing effort to maintain.
- Maintaining muscle mass in older adults is crucial for various aspects of health. Muscle mass is linked to metabolic rate, which affects how efficiently the body burns calories. Additionally, muscle strength is essential for physical function and independence as individuals age. Therefore, preserving muscle mass through activities like resistance training is vital for overall health and well-being in older adults.
- When it comes to weight loss, relying solely on exercise may have limitations because physical activity can increase appetite, making it challenging to maintain a calorie deficit necessary for significant weight loss. To effectively lose weight, combining dietary changes with exercise is often recommended to create a more substantial calorie deficit and achieve better results. Professional athletes have the advantage of carefully managed diets to prevent overeating after intense workouts, highlighting the importance of a balanced approach to diet and exercise for successful weight management.
- Professional athletes often have carefully managed diets to optimize their performance and maintain their ideal weight. These diets are personalized to meet the specific nutritional needs of each athlete based on their sport, training regimen, and body composition. By controlling the types and amounts of food they consume, athletes can ensure they have the energy and nutrients necessary for training and competition without overeating. This approach helps athletes avoid weight fluctuations that could impact their performance and overall health.
Counterarguments
- While many genes contribute to obesity, environmental and lifestyle factors also play a significant role and can sometimes override genetic predispositions.
- The binary effect of the leptin gene may be an oversimplification, as there could be varying degrees of gene expression and interaction with other genes and environmental factors.
- The set point hypothesis is debated, and some argue that the body's weight range is more flexible and influenced by changes in environment and behavior over time.
- Metabolism may not be as steady as suggested and can be influenced by factors other than age, such as diet, hormonal changes, and other lifestyle factors.
- The average annual weight gain of 1-2 pounds between ages 20 and 50 may not be inevitable and can vary widely among individuals based on lifestyle choices and other factors.
- Resistance training is important, but other forms of exercise and physical activity also contribute to healthy aging and should not be overlooked.
- The correlation between muscle mass and overall health is strong, but it is not the only indicator of health, and other factors such as cardiovascular fitness, flexibility, and mental health are also important.
- Exercise can increase appetite, but this effect varies among individuals, and some may not experience a significant increase in appetite or may learn to manage it effectively.
- While dietary changes are important for weight loss, the emphasis on calorie deficits may not account for the quality of the diet and how different types of food can affect satiety and metabolism.
- Professional athletes may have managed diets, but this does not necessarily mean they do not struggle with balancing diet and exercise, and their experiences may not be directly comparable to those of the general population.
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Genetic and Biological Factors Influencing Eating and Weight
Giles Yeo brings a scientific perspective to the understanding of how genetic and biological factors play a significant role in influencing eating habits and body weight.
Multiple Genes, Not one, Influence Body Weight
Genes have a complex link to body weight, with multiple genes contributing to an individual's propensity for obesity.
Leptin Gene Controls Appetite and Fat Storage, With Binary Effects
Giles Yeo discusses the 'obese gene,' which is more accurately the leptin gene. This leptin gene informs the brain about the body's fat content. The gene gained its nickname from a naturally occurring obese mouse with a mutation in this gene. Steve O'Reilly’s research identified that humans could have a mutation in the leptin gene, affecting weight by altering fat storage and appetite control. Whether the gene acts in a binary way (completely on or off) or can be slightly defective (leading to varying levels of hunger) is not addressed in the conversation.
Mc4r Gene Shares the Fat-sensing Pathway With Leptin; Variations Affect Appetite and Weight Gradually
Giles Yeo also covers another crucial gene in the weight and appetite conversation: the MC4R gene. This gene is part of the same fat-sensing pathway as leptin and functions similarly to a thermostat, affecting how much someone eats and their weight. Yeo notes the existence of several thousand mutations in the MC4R gene, ranging from completely inactive to 70% functional. The functionality of this gene can predict eating behavior in a buffet scenario and is linked to obesity risk. Yeo reveals that approximately 0.3% of people in the UK and the US have variations in the MC ...
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Genetic and Biological Factors Influencing Eating and Weight
Additional Materials
Clarifications
- Leptin is a hormone produced by fat cells that plays a crucial role in regulating appetite and body weight. It communicates with the brain to signal when the body has enough fat stores, helping to control hunger and energy balance. Mutations in the leptin gene can disrupt this signaling process, leading to imbalances in appetite control and fat storage. This gene's function is essential for maintaining a healthy weight and understanding obesity risk factors.
- The MC4R gene is involved in regulating appetite and weight by influencing how much a person eats. Variations in this gene can impact its functionality, leading to differences in hunger levels and weight management. Mutations in the MC4R gene can affect its activity, ranging from completely inactive to partially functional. Individuals with variations in the MC4R gene may have challenges in appetite control and weight regulation.
- The set point hypothesis suggests that each person has a natural weight range that their body defends. This ...
Counterarguments
- While multiple genes influence body weight, environmental factors such as diet, physical activity, and socioeconomic status also play a significant role, and the interaction between genes and environment is complex.
- The effects of the leptin gene on appetite and fat storage may not be strictly binary, as there could be varying degrees of gene expression and sensitivity to leptin among individuals.
- The impact of the MC4R gene on appetite and weight might be more nuanced, with environmental factors and other genetic influences potentially mitigating or exacerbating its effects.
- The concept of a defended weight range or set point is debated, and some researchers arg ...
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Weight Increase With Age
Giles Yeo brings to light the connection between aging and weight gain, highlighting how changes in metabolism and muscle mass affect body weight.
Aging Causes Metabolism and Muscle Loss, Leading To Weight Gain
Aging Reduces Metabolism Due to Inactivity and Muscle Loss
Yeo explains that as people age, they often become less active and begin to lose muscle mass. Since muscle tissue is more metabolically active, its loss naturally contributes to a reduction in metabolism. This change, coupled with a tendency for older individuals to lead less active lifestyles can lead to inevitable weight gain.
Metabolism Steady Until 60, Cumulative Effects Cause Weight Gain
It's important to note that metabolism itself doesn't start to decline significantly until around age 60. Nevertheless, the cumulative effects of muscle loss and lifestyle changes that decrease physical activity can lead to increased weight as one gets older. Yeo also recognizes additional factors such as increased wealth leading to richer diets and reduced ...
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Weight Increase With Age
Additional Materials
Clarifications
- Muscle tissue is metabolically active, meaning it requires energy to function. When muscle mass decreases, the body's overall metabolic rate can slow down because there is less muscle to consume energy. This reduction in muscle mass can lead to a decrease in the number of calories burned at rest, impacting overall metabolism and potentially contributing to weight gain over time.
- As people age, they tend to become less active and lose muscle mass. Muscle tissue is metabolically active, so its loss can lead to a decrease in metabolism. This reduction in metabolism, combined with a decrease in physical activity, can contribute to weight gain as individuals grow older.
- As people age, metabolism typically remains relatively stable until around age 60, after which it may start to decline gradually. This decline is often associated with factors like reduced muscle mass and physical activity levels, which can impact the body's energy expenditure. The age of 60 is a general point where metabolic changes become more noticeable due to the cumulative effects of lifestyle and physiological changes over time. This shift in metabolism can contribute to weight management challenges in older adults.
- Increased wealth can influence diet and physical activity levels. With more money, individuals may opt for richer, more calorie-dense foods. Additionally, wealth can reduce the need for physical ...
Counterarguments
- Metabolism may not be the only factor in weight gain; hormonal changes, particularly in women during menopause, can also play a significant role.
- Some studies suggest that lifestyle interventions, such as increased physical activity and dietary changes, can offset the effects of aging on metabolism and muscle mass.
- The assertion that metabolism remains steady until around age 60 may be too generalized, as individual differences in genetics and health conditions can cause variations in metabolic rates at different ages.
- The idea that adults gain 1-2 pounds yearly might not account for the variability in weight change patterns due to individual differences in diet, exercise, socioeconomic status, and other health behaviors.
- The relationship between wealth and richer diets leading to weight gain does not consider the increasing awareness and availability of healthier food options for those with higher incomes.
- The text does not address the potential for weight gain to be a symptom of underlying health issues rather than a direct result of aging.
- The role of psychological factors, such as stress and emo ...
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Muscle Mass & Strength Training's Health Benefits
Giles Yeo and Bartlett discuss the importance of maintaining muscle mass for aging healthily, emphasizing that it's crucial for metabolic rate and physical capability.
Muscle Maintenance Crucial for Healthy Aging Over Body Weight
Muscle Mass Determines Health and Physical Capability as We Age
Giles Yeo stresses that muscle mass is a significant determinant of metabolic rate and, as it diminishes with age, so does the metabolic activity. Therefore, preserving muscle mass is essential for health as we age. He also points out that muscle mass is critical for overall health, and it's this muscle mass that will dictate how physically capable and healthy one will remain later in life, regardless of body fat.
Resistance Training and Activity Preserve Muscle Mass and Strength With Age
Yeo notes that, as the most metabolically active part of the body, muscle can be maintained through physical activity and resistance training as we age. These activities contribute to preserving both muscle mass and strength. He advises engaging in resistance training into advanced age ...
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Muscle Mass & Strength Training's Health Benefits
Additional Materials
Counterarguments
- While maintaining muscle mass is important, it is not the only factor in healthy aging; cardiovascular health, flexibility, and cognitive function are also critical components.
- The relationship between muscle mass and metabolic rate is complex, and other factors such as hormonal balance and diet also play significant roles in metabolism.
- Some individuals may have conditions or disabilities that limit their ability to engage in resistance training, and alternative methods of maintaining health with age should be considered.
- Overemphasis on muscle mass might lead to neglecting other forms of exercise that contribute to overall well-being, such as aerobic exercises for heart health.
- Resistance training must be balanced with adequate rest and recovery, as overtraining can lead to injuries, especially in older adults.
- The benefits of resistance training can vary widely between individuals due to genetic differences, lifestyle factors, and pre-existing health conditions.
- There may be diminishing returns to resistance training in very advanced age, and the focus might need to shift to gentler, more sustainable forms of exercise.
- Resistance training is not a panacea ...
Actionables
- Integrate muscle-strengthening tasks into daily routines by using household items as improvised weights. For example, while watching TV, you can do bicep curls with a water bottle or perform squats holding a bag of rice to seamlessly add resistance training to your day.
- Create a muscle maintenance buddy system with a friend or family member to stay accountable. Schedule regular check-ins where you share new exercises you've tried, celebrate consistency, and encourage each other to stay active, turning muscle preservation into a social and supportive habit.
- Use technology to your advantage by setting reminders on your phon ...
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Exercise Alone: Weight Loss Limitations
Giles Yeo provides insights into the limitations of relying solely on exercise for weight loss, emphasizing the necessity of dietary changes to achieve effective results.
Exercise Maintains Weight, Limited For Loss
Exercise Boosts Appetite, Hindering Calorie Deficit Creation Through Exercise Alone
Yeo explains that after intense exercise, people tend to have an increased hunger, which makes it challenging to maintain a calorie deficit through exercise alone. Sharing a personal anecdote, he describes being ravenously hungry after working out and succumbing to the craving for carbohydrates.
Successful Weight Loss Requires Dietary Changes and Exercise
Steven Bartlett and Giles Yeo discuss the body's compensation for exercise by increasing appetite, which can lead one back to their initial weight. While Yeo acknowledges that exercise is an excellent tool for weight maintenance, he clarifies that it isn't usually sufficient for weight loss. He emphasizes that lack of control in one's diet post-exercise is different from professional athletes whose diets are carefully managed by chefs and dieticians, providing them with the advantage of not overindulging after intense exercise.
Combine Exercise and Diet For Effective Weight Loss
Yeo highlights that successful and sustainable weight loss relies on a combination of dietary monitoring and physical activity. He recomm ...
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Exercise Alone: Weight Loss Limitations
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Counterarguments
- Exercise can be a significant factor in weight loss for some individuals, especially when it leads to increased muscle mass, which can boost metabolism.
- Some people may be able to create a calorie deficit through exercise alone if they are mindful of their eating habits and do not increase their calorie intake post-exercise.
- The role of exercise in weight loss may vary greatly among individuals due to differences in metabolism, genetics, and lifestyle.
- There are various forms of exercise, and some, like high-intensity interval training (HIIT), may be more effective for weight loss than others, potentially challenging the idea that exercise is only for weight maintenance.
- Psychological benefits of exercise, such as improved mood and stress reduction, can indirectly contribute to weight loss by reducing emotional eating and improving adherence to a healthy lifestyle.
- Some individuals may find that focusing on exercise rather than diet is a more sustainable and enjoyable approach to weight loss, which could lead to long-term success.
- The idea that professional athletes do not overindulge may not always hold true, as athletes can also struggle with dietary control, and their high level of physical activity may not fully protect against overeating.
- While having a person ...
Actionables
- You can create a balanced meal plan by using a digital food diary app to track your macronutrients and caloric intake. By logging everything you eat, you'll be more aware of your dietary habits and can adjust your intake of proteins, fibers, and sugars accordingly. For example, if you notice you're low on fiber, you might add a side of vegetables to your next meal.
- Start a habit of 'exercise snacking' throughout the day to avoid intense hunger post-workout. This involves doing short bursts of physical activity, like 5-minute walks or quick sets of bodyweight exercises, spread across the day. This can help manage your appetite and prevent the overeating that might occur after longer, more strenuous exercise sessions.
- Partner with a friend to co-manage your weight loss journey, ...
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