Dr. Layne Norton

But you have your basal metabolic rate, which is basically the cost of keeping the lights on, just the energy to run your body and systems. And that's about 60% to 70% of your daily energy expenditure, your calories out. Then you have the thermic effect of food, which is how much energy it takes to extract the energy out of food. And that can vary.

Protein tends to have a higher TEF than carbohydrate or fat. Um, but it overall is not a massive contributor to energy expenditure. Sure. Then you've got your exercise, which is intuitive. You exercise, you move, you burn calories. And neat.

Protein tends to have a higher TEF than carbohydrate or fat. Um, but it overall is not a massive contributor to energy expenditure. Sure. Then you've got your exercise, which is intuitive. You exercise, you move, you burn calories. And neat.

Protein tends to have a higher TEF than carbohydrate or fat. Um, but it overall is not a massive contributor to energy expenditure. Sure. Then you've got your exercise, which is intuitive. You exercise, you move, you burn calories. And neat.

Yes. So that's actually, that's actually a big one.

Yes. So that's actually, that's actually a big one.

Yes. So that's actually, that's actually a big one.

What does it stand for? Non-exercise activity thermogenesis. So basically pacing, fidgeting, posture. So non-intentional movements.

What does it stand for? Non-exercise activity thermogenesis. So basically pacing, fidgeting, posture. So non-intentional movements.

What does it stand for? Non-exercise activity thermogenesis. So basically pacing, fidgeting, posture. So non-intentional movements.

Oh, it's actually one of the—so when we look at people who are what we call obese-resistant phenotype, there's two major things that stand out. The first is they tend to self-regulate their appetite well. They tend to be very in tune with their satiety signals, and they don't have a massive reward from food, right? That wiring hasn't been created.

Oh, it's actually one of the—so when we look at people who are what we call obese-resistant phenotype, there's two major things that stand out. The first is they tend to self-regulate their appetite well. They tend to be very in tune with their satiety signals, and they don't have a massive reward from food, right? That wiring hasn't been created.

Oh, it's actually one of the—so when we look at people who are what we call obese-resistant phenotype, there's two major things that stand out. The first is they tend to self-regulate their appetite well. They tend to be very in tune with their satiety signals, and they don't have a massive reward from food, right? That wiring hasn't been created.

And if they overeat, they tend to— increase their activity without even realizing it. And so people who are obese prone, they tend to not compensate by increasing their activity spontaneously.

And if they overeat, they tend to— increase their activity without even realizing it. And so people who are obese prone, they tend to not compensate by increasing their activity spontaneously.

And if they overeat, they tend to— increase their activity without even realizing it. And so people who are obese prone, they tend to not compensate by increasing their activity spontaneously.

And they also get a bigger reward for food.

And they also get a bigger reward for food.

And they also get a bigger reward for food.

There's a lot to unpack. I think people have a hard time with the calories in, calories out. Because for that to be true, even though, yes, ultra-processed foods make it more difficult to be in touch with your society signals. Yes, trauma impacts these things. Yes, you can become dependent on food to help you cope. All these things can be true. But the same is true of money as well. Of course.