Dr. Layne Norton

Non-purposeful is also called NEAT, non-exercise activity thermogenesis, which is actually really modifiable, really modifiable.

And if you don't feel as good, you're probably not going to move as much without even realizing it.

And so just looking at the research literature, not in menopausal population, but –

Let's take dieting, for example.

So we know if you diet, lose like 10% of your body weight, it can decrease your BMR.

We call that metabolic adaptation outside of what you would expect just based on the amount of mass you lose.

So it's about an average, like 15% decline in BMR, but 10% weight loss can also induce a four to 500 calorie decrease in meat per day.

Now let's take what that looks like practically.

All right.

So I'm about 210 pounds.

And my BMR is about 2000 calories a day.

My total energy expenditure is about 3400 calories a day.

If I start doing a diet that's a 700 calorie deficit for me, so 2700 calories per day on average, that's a good deficit.

That's a healthy deficit.

If I lose 10% of my body weight and my BMR declines by 20% or by 15%, that's 300 calories.

And if my NEAT goes down by 400 calories, that's 700 calories total.

What was a deficit is actually now maintenance for me.

And so I think a lot of people conflate calorie deficits don't work with, they don't understand that, well, maybe you thought you were in a calorie deficit or what should have been a calorie deficit, but if you didn't lose weight, you weren't in a calorie deficit, at least sustained over time.

And so that can feel very attacking for people.

But again, the reality is like you're in menopause, you're sleeping worse and