Neuroscientist: Burn 800+ Calories Per Day NO EXERCISE
Summary
TLDRThe script discusses how subtle movements, such as fidgeting, can significantly increase calorie burn and promote fat loss without traditional exercise. Studies by Rothwell and Stock reveal that people who fidget burn 800 to 2500 extra calories daily. These movements trigger epinephrine release, enhancing fat mobilization and oxidation. This insight offers a practical method for weight management, especially for those averse to exercise. Incorporating fidgeting, such as bouncing a knee or tapping a pen, can effectively support weight loss and maintenance.
Takeaways
- 🔥 Small, subtle movements, such as fidgeting, can significantly increase fat oxidation and energy expenditure without the need for traditional exercise.
- 🏃♂️ Fidgeting can stimulate the release of epinephrine (adrenaline), which aids in fat mobilization and oxidation, potentially burning 800 to 2500 calories per day.
- 🧬 The concept of 'fidgeters' was studied by Rothwell and Stock in the 1960s and 70s, revealing that those who engaged in frequent, small movements did not gain weight despite overeating.
- 🔍 Modern studies have confirmed that fidgeting and other forms of non-exercise activity thermogenesis (NEAT) can lead to substantial weight loss and fat reduction.
- 🤔 Fidgeting might be an effective entry point for people who are averse to traditional exercise or have limited opportunities to engage in physical activity.
- 🐾 Even pets, like the speaker's Bulldog Costello, exhibit behaviors that can be compared to human fidgeting, illustrating the natural tendency towards such movements.
- 📈 The amount of calories burned through fidgeting can offset excessive calorie intake, potentially compensating for indulgences in food.
- 🧘♀️ While exercise is crucial for overall health, the script highlights the benefits of NEAT as a complementary approach to burning calories and losing weight.
- 🌡️ Shivering is mentioned as a potent stimulus for fat loss due to its ability to trigger adrenaline release, similar to the effect of subtle movements.
- 🤹♂️ The script encourages embracing behaviors often seen as nervous or irritating, such as knee bouncing or head bobbing, as they contribute to increased calorie burn.
- 🔗 For those interested in learning more, the speaker offers to link to studies on NEAT, emphasizing the scientific basis for the benefits of fidgeting and subtle movements.
Q & A
What is one of the strongest stimuli for fat loss according to the script?
-One of the strongest stimuli for fat loss is movement, particularly subtle forms of movement like shivering or fidgeting.
How does movement stimulate fat loss without traditional exercise?
-Movement stimulates fat loss by mobilizing and oxidizing fat and energy, and by stimulating the release of epinephrine (adrenaline) from neurons that connect to fat.
What is the range of calories that can be burned through subtle movements like shivering or fidgeting?
-Subtle movements can burn anywhere from 800 to 2500 calories per day.
Who discovered the pathway by which subtle forms of movement can increase fat loss?
-The pathway was discovered by a group in England during the 1960s and 70s, specifically Rothwell and Stock.
What did Rothwell and Stock observe about people who overate but did not gain weight?
-They observed that these people engaged in lots of subtle movement throughout the day, essentially being fidgeters.
What is meant by the term 'fidgeters' in the context of the script?
-'Fidgeters' refers to people who engage in frequent, subtle movements such as bouncing their knee, head bobbing, or nodding a lot, which can increase fat metabolism and fat loss.
How do fidgeters differ from non-fidgeters in terms of their movements?
-Fidgeters tend to have more staccato, quick movements, such as bouncing their knee, standing up and sitting down frequently, and pacing, while non-fidgeters have slower and more deliberate movements.
What is the significance of the studies conducted in 2015 and 2017 regarding fidgeting and fat loss?
-These studies confirmed that simply moving a lot, even in subtle ways, greatly increases the amount of energy burned and can lead to considerable fat loss and weight loss.
How can fidgeting be beneficial for people who are averse to traditional exercise?
-Fidgeting can be a powerful way to increase calorie burn without the need for traditional exercise, making it a good entry point for those who are not inclined to engage in more strenuous physical activities.
What is NEAT and how is it related to the concept of fidgeting discussed in the script?
-NEAT stands for Non-Exercise Activity Thermogenesis, which refers to the energy expended for everything we do that is not sleeping, eating, or sports-like exercise. It is related to the concept of fidgeting as it includes the calories burned through subtle movements and fidgeting.
Outlines
🏃♂️ Subtle Movements for Fat Loss
This paragraph discusses the impact of small, subtle movements on fat loss and energy expenditure. It emphasizes that activities like shivering or fidgeting can stimulate the release of adrenaline, leading to increased fat oxidation. The speaker references the work of Rothwell and Stock, who discovered in the 1960s and 70s that people who overeat but do not gain weight often engage in frequent, small movements throughout the day. These 'fidgeters' were found to burn an additional 800 to 2500 calories per day compared to those who are more sedentary. The paragraph also humorously connects this concept to a thin, successful European scientist known for his energetic movements, illustrating the real-life application of these findings.
🤔 Fidgeting as an Alternative to Exercise for Fat Loss
The second paragraph explores the idea of fidgeting as a non-traditional method to increase calorie burn without the need for formal exercise. It suggests that for those who are averse to exercise or have limited time, incorporating more fidgeting into daily routines can be an effective way to stimulate fat loss. The speaker explains that these small movements, such as standing up and sitting down frequently or pacing, can trigger the release of epinephrine, which in turn increases fat mobilization and oxidation. The paragraph also highlights the importance of understanding how these movements affect the body's sympathetic nervous system and can contribute to significant fat loss, even in the absence of traditional exercise. It concludes by encouraging the use of fidgeting as a tool for those looking to increase their daily calorie expenditure.
Mindmap
Keywords
💡Calories
💡Exercise
💡Epinephrine
💡Fat Mobilization
💡Fat Oxidation
💡Thermogenesis
💡Fidgeting
💡Resting Tremor
💡Non-Exercise Activity Thermogenesis (NEAT)
💡Overeating
💡Adapost Tissue
Highlights
Fidgeting and subtle movements can stimulate fat loss without traditional exercise.
Small movements mobilize and oxidize fat, burning 800 to 2500 calories per day.
Stimulating epinephrine (adrenaline) through movement increases fat oxidation.
Shivering is a strong stimulus for adrenaline release and fat loss.
Subtle forms of movement discovered in the 1960s can greatly increase fat loss.
People who overeat but don't gain weight often engage in lots of subtle movement throughout the day.
Fidgeters, who bounce knees, headbob, and nod a lot, burn 800 to 2500 more calories than non-fidgeters.
Modern studies confirm that fidgeting and frequent movements increase energy expenditure and fat loss.
Fidgeting can compensate for overeating and help with weight loss.
Fidgeting may be a good entry point for overweight individuals averse to exercise.
Fidgety movements trigger epinephrine release from neurons, stimulating fat mobilization and oxidation.
Non-exercise activity thermogenesis (NEAT) is a significant factor in calorie burning.
Fidgeting and small movements can offset excessive calorie intake and aid in weight management.
Low-level movements and fidgety activities have a major effect on fat loss.
Fidgeting can be a powerful tool to increase calorie burn without traditional exercise.
Small movements can be incorporated into daily life to increase fat loss and energy expenditure.
Fidgeting and subtle movements provide a practical approach to weight management and health.
Transcripts
if you're really interested in burning
calories and you don't have the
opportunity to exercise or you're averse
to exercise for whatever reason is one
of the strongest stimula that one can
incorporate to stimulate fat loss 800 to
2500 calories per day that's a
considerable amount this has nothing to
do with exercise in the traditional form
these small movements are actually
mobilizing and oxidizing a lot of fat
and a lot of
energy so one of the most powerful ways
to stimulate epinephrine which is also
called adrenaline from these neurons
that connect to fat and to thereby
stimulate more fat mobilization and
oxidation is through movement but I'm
not talking about exercise the type of
movement that I'm referring to is
extremely subtle and some of you may be
familiar with this type of movement but
I'm guessing you're probably not
familiar with what I'm about to tell you
which is that shiver or shivering is a
strong stimulus for the release of
adrenaline into fat and the increase in
fat oxidation and mobilization but
shiver is not just induced by cold and
there are other subtle forms of movement
that can greatly increase fat metabolism
and fat loss there was a group in
England during the 1960s and70s that
discovered a pathway by which subtle
forms of movement can greatly increase
fat loss this is the work of Rothwell
and stock it's very famous in the
thermogenesis literature and I learned
about this early on when I was an under
undergraduate and I asked how did they
come across this and here's How The
Story Goes they were aware that some
people overeat and yet don't put on
weight other people overeat even just a
little bit and they seem to accumulate
extra adapost tissue now this is long
before all the discussions about
microbiome and hormone factors and you
know was long before it many of the
hormone factors besides insulin had even
been discovered what they did was they
examined people who overate and did not
gain weight and what they observed was
that those people engaged in lots of
subtle movement throughout the day in
other words they were fidgeters and
that's what they called them what they
found were people that overeat but don't
gain weight as a consequence and in fact
many people who had low levels of body
fat had a lot of resting Tremor not of
the parkinsonian type but they would
bounce their knee while they were
sitting when they would talk they would
engage in very angular movements they
were sort of electric in fact now in
science I was chuckling about this as I
was diving back into this literature
because the other day I heard a a
wonderful lecture on a totally different
topic from a colleague of mine we all
adore him uh he's over in Europe and
he's this tremendously successful
scientist so we like to poke fun at him
and every one of his movements is
incredibly electric and staccato and
he's rail thin and he eats like a horse
and so it fits very well into the
discovery of Rothwell and stock who
discovered that fidgeters people that
bounce their knee people that have a
headbob while they're listening people
that nod a lot people that stand up and
sit sit down a lot throughout the day
and people that pace burn anywhere from
800 to 2500 calories more than the EXP
the control group in the experiments
that they looked at and indeed there's
been a modern look into all this and
these numbers check out that simply
moving around a lot even if those are
subtle movements greatly increases the
amount of energy that you burn and
people who overeat the people who can
have the the second or the third
doughnut or Donuts at all and don't seem
to put on weight to the same degree they
are people that move around a lot even
when seated they are people that will
often move their limbs very quickly as
well that there even have been studies
that have explored other things that
correlate with fidgeters fidgeters stand
up very quickly at the end of a lecture
or they start to gather their things
very quickly whereas non- fidgeters
don't so dogs like my Bulldog Costello
definitely not a fidgeter every movement
is incredibly slow and deliberate
sitting down is a process if you ask him
to sit down it's sort of a slow motion
you ask him to get up and he kind of
looks at you size and stands up the
fidgeters are the opposite of that right
you say how are you doing and they go
great so even sometimes their speech
will be accelerated although not always
but staccato movements fidgeting Etc and
in 2015 and again in 2017 there have
been studies that have been have
explored this using some Modern
metabolic tracking and indeed simply
moving a lot being a fidgeter bouncing
your knee standing up and pacing several
times or many times throughout the day
led to considerable amounts of fat loss
and weight loss when people were
ingesting the same amount of food if
they overate they were able to
compensate and burn off that food and if
they were trying to lose weight and they
Incorporated this fidgeting protocol of
deliberately trying to fidget more and
move around during the day Pace stand up
more quickly sit down more often sit
down and stand up more often rather they
found that they greatly increased their
weight loss anywhere from 20 to 30%
increases and in some cases you know
there are always those few people who
burned a lot more it seems to work best
in people who are already slightly
overweight so for people that are
overweight who are kind of averse to
exercise fidgeting might actually be a
good entry point and 800 to 2500
calories is a considerable amount of
calories when you really think about it
now why am I telling you this well
there's clearly a tool to export from
this which is that you can increase the
amount of calories burn without having
to go on additional long runs I do hope
that people are exercising regularly
because it's so important for other
aspects of brain and body Health but
nonetheless we all we are all time
limited and we are not all so ready to
embrace exercise I have a family member
who has been slowly coaxed into exercise
but if I were to tell her for instance
you need to fidget more she'd probably
go for it so this is a powerful way to
increase the calories that are burned
now that's great and you can think about
the protocols but I want to Nest that
protocol in what I said before which is
that fat is controlled by these neurons
and the epinephrine they release you
might say well how could these little
micro movements lead to so much caloric
burn and that's where it really gets
interesting Rothwell and stock and
others that they worked with
subsequently found that these little
fidgety movements the engagement of
certain aspects of our musculature that
are nothing like exercise it's not these
large coordinated or rhythmic uh body
movements but rather subtle little bits
of fidgety movement and here I am doing
a lot of fidgety movement as an example
tapping the pen this kind of thing there
I was probably that kid in class most of
the time I was like I try not to do it
to irritate people but I was definitely
a knee bouncer um I'm not particularly
lean or or not but um you know I was
definitely this is a a common activity
for me people that do that sort of thing
it turns out that it's not the kind of
caloric burn that we normally think of
of like oh you're running lifting weight
swimming yoga etc those subtle movements
of our core musculature not just the
core but all our Limbs and our in our
musculature those low-level movements
they trigger epinephrine release from
these neurons and they stimulate the
mobilization of fat and then that fat is
oxidized at higher rates and I find this
fascinating I wish more people knew
about it which is why I'm telling you
about it today this has nothing to do
with exercise in the traditional form
and yet 800 to 2500 calories per day
that's a considerable amount of fat
oxidized if you are in a calorie
maintenance mode or a if you're sub
caloric that's going to add to it still
additional fat loss the data on this are
tremendous I'll link to a few studies if
you're really interested in learning
about what's called neat
neat which is
non-exercise activity thermogenesis neat
so what's the protocol fidget if you're
really interested in burning calories
and you already exercise you want to
burn more or you don't have the
opportunity to exercise or you're averse
to exercise for whatever reason
fidgeting movements staccato movements
standing up walking around pacing all
the sort of nervous activities that
we're so critical of in other people and
sometimes in ourselves are actually
mobilizing and oxidizing a lot of fat
and a lot of energy and while this
probably won't compensate for chronic
overeating the caloric burn from this is
considerable and very likely can offset
a you know a meal that had excessive
calories or a kind of steady state of
accumul of eating too much and it also
starts to open up all sorts of thoughts
and discussion about you know when you
travel you tend to eat foods that are
kind of outside your your normal ones we
tend to eat uh you know foods that
aren't so great for us we also tend to
be a little bit more sedentary when we
travel we're on the plane Etc but all of
that aside just the use of something
like low-level movement and it's almost
like a Tremor but also the these like
short small fidgety movements I'm
intentionally doing a lot of these today
so you have examples that you can use
that to select from if you like these
can have a major effect on fat loss and
it raises a second tool if these low
meaning these small movements that we
engage in trigger epinephrine adrenaline
release from these neurons of the
sympathetic nervous system that
innervate fat and increase fat
mobilization and oxidation now it should
make sense why shivering is one of the
strongest stimul that one can
incorporate to stimulate fat loss
[Music]
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