Alan Aragon

speaker

1,513 appearances 3 recordings 2 series first heard Aug 2025 last heard 27 Mar

Alan Aragon’s voice in public audio — every appearance, attributed to the second.

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recordings per month · last 12 months

Recordings per month over the last 12 months — 2 in all, peaking in Mar 2026 with 1.

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The Diary Of A CEO with Steven Bartlett · Most Replayed Moment: The Truth About Protein Intake and The Simplest Way To Lose Fat · 27 Mar 2026 podcast

Okay.

So this is not really a short shot here.

Okay.

So the process of metabolic adaptation is kind of complex.

And it happens in both directions, whether you try to gain weight or whether you try to lose weight.

So earlier we talked about an increase in non-exercise activity thermogenesis or NEAT, an increase in NEAT in response to an increase in calories.

So that occurs and –

Across studies, I gave an example that showed a 336-calorie increase in NEAT when 1,000 calories were stacked on top of people's maintenance.

But there are other studies where the caloric increase was not quite that aggressive.

So on average, increases in NEAT.

NEAT, or non-exercise activity thermogenesis, are about 200 to 300 calories.

So you increase your energy expenditure about 200 to 300 calories if you're overeating.

That's the adaptation in the caloric surplus side.

So in the caloric deficit side, it's just the opposite thing, just the mirror of it.

So people decrease their non-exercise activity thermogenesis or their NEAT.

They decrease it on average like two to three-ish hundred calories as a result of dieting.

So this is part of a metabolic adaptation that occurs with dieting.

So with the dieting side of things, which is much more of a public health issue, weight loss is much more of a necessity than the weight gain, it's tougher for most people.

Because in addition to the decrease in non-exercise activity that'll cost people 200 to 300-ish calories that they're no longer burning at the end of the dieting cycle, then you've got

what's called adaptive thermoreduction.

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