Our bones contain a weight-sensing system called a 'gravitostat.' When you add extra weight, such as with a weighted vest or through rucking, this system can trigger the body to burn more fat to regulate energy balance. This process can occur without conscious changes to diet or a loss of muscle mass.
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Focusing on building muscle is crucial for long-term health, particularly for women entering perimenopause. Muscle helps regulate blood sugar, reduces inflammation, and protects against osteoporosis, dementia, and heart disease, making it a vital health indicator.
Instead of chasing weight loss, focus on foundational health markers like inflammation, blood sugar balance, stress levels, and nutrient deficiencies. When these systems are optimized, sustainable weight loss and body recomposition often occur as a natural side effect.
Our conscious control over eating is limited. In a study, participants on a drug that caused calorie loss through urination unconsciously began eating more over time to compensate for the resulting weight loss, revealing a powerful system that regulates body weight.
Research on "The Biggest Loser" contestants revealed that metabolic slowdown is a response to significant calorie restriction and exercise. Counterintuitively, those with the largest metabolic slowdown were the most successful at losing weight and keeping it off.
A major pitfall of intermittent fasting is the loss of lean muscle tissue. To counteract this, it must be combined with dedicated resistance training. This combination allows for the metabolic benefits of fasting while signaling the body to retain and even build muscle, which can be tracked through strength gains.
