The Problem With Modern Weight Loss Advice
Endless exercise and starvation does not work
A desperate woman recently took to Twitter with a heartfelt plea. Her distress was palpable. “I am so sick of reading these ‘just eat less and move more, it’s free’ takes,” she lamented, sharing that she was 37 and had completed two half marathons in the past eight months. “I am up at 5am five days a week to run and lift weights for an hour before my children wake up because it’s the only time I have. I cook at home daily.” Her tweet garnered 43 million views and a barrage of extreme opinions. Some suggested it was a “skill issue,” implying she hadn’t tried hard enough, hadn’t cut enough calories, or hadn’t exercised intensely enough. Is that really the case? Was she merely a lazy glutton, not exerting herself enough in the gym and failing to restrict her calories adequately? Or was there something more complex at play?
Four years ago, I found myself in a similar predicament. After years of severe calorie restriction and borderline self-starvation, I was consuming as little as 800 calories a day while attending Barry’s Bootcamp classes every day. And if you know anything about Barry’s, they pride themselves on being the toughest workout in the world. Frequented by athletes and supermodels—I often found myself in the same class as David Beckham at their Central London location—yet my weight remained stubbornly unchanged. My face was puffy, I had lost my period, and the only way I could sleep at night was with a bottle of wine (included in my daily calorie count).
Why wasn’t my body responding to what was effectively starvation by any reasonable definition? (Even participants in the Minnesota Starvation Experiment received more calories than I did). Why are millions of people around the world meticulously counting every piece of broccoli they consume while engaging in exhaustive daily exercise, yet seeing no significant weight loss? And if they do lose weight temporarily, why does it inevitably creep back on the moment they attempt to eat a normal amount of calories? Why does the Biggest Loser never have reunions?
THE SCIENCE BEHIND THE STRUGGLE
Let’s dive into the science: Extreme calorie restriction and excessive exercise significantly hinder oxidative metabolism and impede weight loss through a variety of interconnected mechanisms. Firstly, extreme calorie restriction often leads to a lack of essential nutrients, which can impair various metabolic processes. Without adequate nutrients, the body cannot efficiently produce energy, repair tissues, or maintain hormonal balance. When your blood sugar is too low due to inadequate calories, cortisol levels spike to prevent you from dying. High cortisol contributes to insulin resistance, where the body’s cells become less responsive to insulin, leading to higher blood sugar levels and impaired glucose metabolism. Elevated cortisol leads to muscle breakdown, increased fat storage (especially around the abdomen), and a suppressed immune system. It also negatively impacts thyroid function, which is crucial for maintaining a healthy metabolism. While lipolysis (the breakdown of fats) is a desired effect for weight loss, excessive lipolysis, which occurs due to hardcore calorie restriction, leads to an overproduction of free fatty acids (FFAs) in the bloodstream. This impairs glucose metabolism and contributes to insulin resistance. FFAs suppress mitochondrial respiration, forcing cells to rely more on glycolysis and lactic acid production for energy. This suppression of mitochondrial respiration increases the production of toxic free radicals and decreases carbon dioxide, making proteins more susceptible to damage.
“No one believed me when I said that after years of self-inflicted starvation (low carb, then fasting, then an eating disorder), I started gaining weight on 1200 kcal a day, despite exercising to the point of exhaustion daily.”
TOXIC EFFECTS OF EXTREME DIETING
Excessive lipolysis releases polyunsaturated fatty acids (PUFAs) into the bloodstream, which can have toxic effects. PUFAs promote oxidative damage and impair mitochondrial energy production, contributing to insulin resistance and other metabolic issues. The body enters a state of torpor, or reduced metabolic rate, as a survival mechanism in response to extreme calorie restriction. This state is an adaptation mechanism that involves lowering metabolism to conserve energy so that the most important organs can go longer on less energy, making weight loss more challenging.
Intense exercise leads to the accumulation of lactic acid, which suppresses the oxidation of glucose and increases the reliance on fat oxidation. This shift can impair efficient energy production and contribute to metabolic damage over time. Calorie restriction (inadequate glucose levels) and stress lead to hypothyroidism, a condition where the thyroid gland produces insufficient thyroid hormones. These hormones are crucial for maintaining metabolic rate and promoting glucose oxidation. Hypothyroidism significantly slows down metabolism and hinders weight loss.
Elevated levels of estrogen, which are influenced by stress and diet, are detrimental to mitochondria and promote the Randle effect, further inhibiting glucose oxidation. Overall, the stress from extreme exercise and calorie restriction triggers a cascade of hormonal and metabolic changes that impair oxidative metabolism. This cascade includes increased cortisol, insulin resistance, and hypothyroidism, all contributing to a reduced metabolic rate and difficulty in losing and maintaining weight.
THE HUMAN BODY’S SURVIVAL MECHANISM
Think about it: throughout history, our bodies have responded to perceived famine by reducing metabolic processes to conserve resources and prioritize the preservation of vital organs, such as the brain and the heart. This adaptive response entails slowing down metabolism, effectively transforming you into a more primitive organism that requires less energy to survive. This mechanism is part of the body’s stress response, designed to protect the most critical organs during times of scarcity. Now, with your metabolism slowed... what happens when you try to return to what you believed were your maintenance calories? You end up gaining more weight than you would have otherwise, as your metabolism has decelerated to ensure your survival. You might find yourself in tears, confused about what is happening, and continue the vicious cycle of yo-yo dieting. You feel guilty for gaining weight “out of the blue,” vow to avoid sugar or consume anything above 1000 kcal again, and thereby perpetuate your harmful eating habits.
MY JOURNEY THROUGH METABOLIC HELL
This was my reality a couple of years ago. No one believed me when I said that after years of self-inflicted starvation (low carb, then fasting, then an eating disorder), I started gaining weight on 1200 kcal a day, despite exercising to the point of exhaustion daily. Then, I listened to Ray Peat discuss a study where a group of women were placed in a hospital ward to prevent them from sneaking in any food, and some of them gained weight on just 800 kcal a day. The difficulties in losing or maintaining weight, however, are merely the tip of the iceberg. With a slowed metabolism (impaired systemic energy production), a plethora of health issues arise. I could share numerous stories of women in my life who follow the “perfect 2024 diet,” cutting down calories, avoiding sugar, while doing Barry’s Bootcamp daily and running marathons. These women not only struggle to conceive but also experience multiple miscarriages. We are in the midst of a pandemic of malnourished fitness enthusiasts on “perfect diets.” It’s no wonder that “The Biggest Loser” TV show never holds reunions — its participants tend to regain their weight, and often more.
THE FAILURE OF FORCED DIETING
Forced dieting almost always fails. The statistics are not encouraging. Only 10-20% of obese individuals can achieve a loss of merely 5% of body fat. Forcing oneself to significantly reduce calorie intake and exercise to exhaustion brings a host of issues: cognitive decline, fertility problems, anxiety, and depression, to name just a few. Research indicates that people who naturally remain slim have faster metabolisms at rest, largely due to higher levels of thyroid hormones. Over recent decades, the average rate at which our bodies burn calories while at rest has decreased, paralleling the rise in obesity. History provides numerous examples of populations that consumed as much as, or more than, we do today yet remained noticeably slimmer. This suggests that excessive weight gain is clearly linked to metabolic issues, not personal failings.
THE REAL CULPRITS OF WEIGHT LOSS
There are numerous reasons for the inability to lose weight, but the common culprits are:
Impaired thyroid function
Consumption of polyunsaturated fats (think seed oils)
Vitamin and mineral deficiencies
Excess estrogen
Inadequate light environment (lack of sun exposure, excess blue light)
Decreased muscle mass
Chronic stress
Digestive issues, excess serotonin
Inflammation
Environmental stressors/toxins
Understanding the metabolic processes and working with our bodies, rather than against them, to achieve desired goals is paramount. Eliminating foods that impair metabolic function, such as unsaturated fats (think seed oils), and replacing them with foods that support metabolism, such as orange juice, can lead to a 20-25% increase in metabolic rate, resulting in weight loss without changing caloric intake. Incorporating calcium (from dairy), potassium, and addressing micronutrient deficiencies has also been shown to aid in healthy weight regulation. Sugar and salt are our body’s natural defenses against chronic stress and are pro-metabolic, as are an adequate light environment and stimulating activities.
“The stress from extreme exercise and calorie restriction triggers a cascade of hormonal and metabolic changes that impair oxidative metabolism. This cascade includes increased cortisol, insulin resistance, and hypothyroidism, all contributing to a reduced metabolic rate and difficulty in losing and maintaining weight.”
WORK WITH YOUR BODY, NOT AGAINST IT
The key to weight loss should be about boosting metabolism, or increasing systemic energy production — fortunately, there are many ways to do this — rather than drastically reducing calories and engaging in breathless exercise, which slows down metabolism and will not sustain weight loss in the long run.
Reclaiming my thyroid function, hormonal balance, and healthy metabolism was a journey, not a quick fix. However, I am very glad I pursued it in the right way, without compromising my health and well-being. I maintained high energy levels, stable moods, and managed to regulate my weight through pro-metabolic means, following Dr Ray Peat’s philosophy. If I had to do it all over again, here is what I would implement:
ONLY EAT TASTY, EASILY DIGESTIBLE FOODS
Avoid raw or undercooked vegetables that are tough on digestion, iron-fortified foods, or toxic food additives. Exception: one Ray Peat carrot salad (shaved carrot, coconut oil, vinegar, salt). Raw carrots have natural antibacterial properties, so they pass through the gut without being attacked by bacteria. The Ray Peat carrot salad has a sweeping effect on the intestines, helping to remove toxins and serotonin, detoxify PUFAs, bind to and remove bile and estrogen, lower cortisol by preventing reabsorption of estrogen, improve digestion, and prevent oxidative stress and inflammation.
REMOVE UNSATURATED FATS
This includes seed and fish oils, nuts, seeds, commercially-fed/factory-raised pork, and commercial eggs. Instead, use saturated fats (coconut oil, butter, ghee), and consume pasture-raised eggs.
MORE SMALL MEALS
Eat small, sugar and mineral-rich meals every 3-4 hours. Small sips of orange juice throughout the day are beneficial.
CONSUME ENOUGH SUGAR
A liter of orange juice and 2 liters of (skimmed) milk a day will keep your stress hormones at bay and maintain adequate glucose levels.
HIGH QUALITY GELATINOUS PROTEINS
Consume high-quality gelatinous proteins in oxtail and lamb shanks, they are preferable to lean muscle meat.
SUFFICIENT CALCIUM
Ensure sufficient calcium intake: 2000mg a day is optimal, sourced from dairy; or use eggshell powder or calcium carbonate if necessary.
B VITAMINS
Ensure adequate intake of B vitamins, which are closely involved in energy metabolism, supporting the body’s utilization of sugar, as well as potassium and magnesium.
LIVER AND OYSTERS
Supplement with liver and oysters weekly as they fortify nutrition and help address various dietary deficiencies. Liver is rich in vitamin A, selenium, copper, and B vitamins, while oysters provide zinc, selenium, and copper. Together, these foods fill nutritional gaps and support overall health.
REGULAR BOWEL MOVEMENTS
Ensure regular bowel movements. If constipated, remedies like cascara sagrada, coffee, well-cooked white button mushrooms, carrot salad, or magnesium citrate can help.
HEALTHY LIGHT DIET
Maintain a healthy light environment: spend 2+ hours outdoors daily and engage in grounding activities, as well as using red lights in the evening.
BE PLAYFUL
Engage in playful activities and adventures that thrill your soul, and spend time with loved ones. If feeling low, remedy it immediately with stimulating activities, joyful music, etc.
AVOID STRESSORS
Avoid environmental stressors like hormone disruptors in your skincare, personal care, and household cleaning products.
All these practices and activities are pro-metabolic, support healthy energy flow, and if implemented correctly, will make life and action effortless. They contribute to achieving aspects of good health such as quality sleep, healthy digestion, libido, improved mood and drive, and assist with healthy weight loss.
This article was written by Veronica. If you enjoyed the read and you want to let her indoctrinate you, join Veronica’s Metabolic Playground here. You can reach her on X @celestialbe1ng or on Instagram @celestialbeingx.
“The Problem With Modern Weight Loss Advice” was originally published in Issue 27 of the WARKITCHEN Magazine. Explore Issue 27 in full here. Access our previous issues and all our links here. Godspeed beautiful people 🥂
Best in the game.