Walking with a Weighted Vest for 30 Days - What to Expect, ft. @TheScienceofSelfCare

Summary

This video explores unconventional methods for getting leaner and more muscular, focusing on the use of weighted vests. It delves into a 2019 study that suggests bones play a role in fat loss and features Robin's personal experiment wearing a weighted vest for a month. The video contrasts Robin's experience of increased strength and hunger with the study's findings, which showed no significant change in fat-free mass but did indicate body fat loss. The discussion highlights the role of osteocytes in modulating metabolism and food intake, suggesting that weighted vests may help in body fat reduction. The video concludes with practical advice on how to incorporate weighted vests into a fitness routine, emphasizing the importance of starting with the right weight and considering the distribution of the vest for comfort and effectiveness.

Takeaways

• 🏋️‍♀️ Wearing a weighted vest can increase exercise intensity, leading to greater sweating and heavier breathing within minutes.
• 🦵 After a few days of wearing a weighted vest, there's a noticeable change in leg strength and tone, making regular walking feel easier.
• 📊 Research indicates that wearing a weighted vest doesn't necessarily increase fat-free mass, but it can enhance strength through improved neural signaling.
• 🍽️ There's a significant increase in hunger after wearing a weighted vest, likely due to the additional effort required to move with the added weight.
• 🧠 The body's response to a weighted vest is different from adding biological mass like muscle or fat, as it involves the skeleton and osteocytes, which sense strain on the bones.
• 🐭 Animal studies show that loading mice with weights led to a decrease in body fat, suggesting a similar effect could occur in humans.
• 🧬 Osteocytes play a crucial role in modulating food consumption and metabolism in response to added weight, as seen in the mice with ablated osteocytes losing the weight loss advantage.
• 🚶‍♀️ Walking with a weighted vest for 20 to 60 minutes daily can lead to increased strength and a toned feeling, even without significant changes in body composition.
• 🎒 The optimal weight for a weighted vest is around 11% of one's body weight, but it's important to start with a weight that is comfortable and gradually increase if desired.
• 🔗 Wearing a weighted vest can help improve posture due to the increased awareness of the body's alignment under the added weight.

Q & A

What was the main topic discussed in the 2019 study mentioned in the script?

The main topic of the 2019 study was the unconventional way that our bones help us lose body fat.

What was Robin's experience after wearing a weighted vest for a short period?

Robin experienced increased sweating, heavier breathing, and a higher intensity workout within 5 to 10 minutes of wearing the vest. She also noticed her legs felt stronger and more toned after a few days.

How did wearing a weighted vest affect Robin's daily activities?

Wearing the weighted vest made walking and lifting groceries easier for Robin, as she felt stronger and more accustomed to the added weight.

What was the outcome of the randomized control trial regarding fat-free mass and the use of weighted vests?

The randomized control trial showed that the use of weighted vests did not lead to a change in fat-free mass, as indicated by the data where the bars were about the same as the baseline.

Why might Robin's experience of increased strength not be reflected in the study's fat-free mass results?

Strength is not solely influenced by muscle mass but can also be improved by improved neural signaling. Additionally, the study may not have been powered to detect small differences.

How did wearing a weighted vest affect Robin's appetite?

Robin noticed an increase in hunger, especially after long walks, which led her to eat more during the month she was experimenting with the weighted vest.

What was the observed change in body weight and body fat for the participants in the study who used a weighted vest?

The participants in the study lost body fat when using the high load vest, but the study did not find an increase in hunger among them.

What role do osteocytes play in the body's response to wearing a weighted vest, according to the 2019 study?

Osteocytes, the cells within bones, sense the strain on the bone when a weighted vest is worn and secrete factors that influence the body's metabolism and food intake.

What was the main sponsor mentioned in the script, and what was the humorous aspect of their sponsorship?

The main sponsor mentioned was 'Elephant Vests,' a fictional company that humorously suggested using actual elephants as weighted vests.

What advice did Robin give regarding the use of weighted vests to avoid discomfort?

Robin suggested considering using a weighted belt instead of a shoulder strap vest to avoid discomfort, especially in the shoulders and spine.

What was Robin's protocol for using the weighted vest, and what was the recommended starting point based on the studies?

Robin's protocol was to walk with a 30 lb vest for 20 to 60 minutes daily. The recommended starting point based on the studies was to use a vest weight equivalent to 11% of one's body weight.

Outlines

00:00

🏋️‍♀️ Weighted Vests for Enhanced Muscle Tone and Fat Loss

The speaker delves into the topic of unconventional methods for achieving a leaner and more muscular physique, referencing a 2019 study on how bones can assist in losing body fat. They recount meeting Robin from 'Science of Self-Care,' who experimented with wearing a weighted vest for a month. The speaker plans to discuss the scientific findings from the 2019 study alongside Robin's personal experience. Robin noted an immediate increase in sweating and breathing intensity within minutes of wearing the vest, which she found surprising. After a few days, she felt her legs were being worked differently, becoming stronger and more toned. This led to an overall feeling of increased strength and ease in walking without the vest. The speaker suggests that the primary benefit is the gain in strength due to the increased intensity of exercise while wearing the vest.

05:02

🔍 Analyzing the Impact of Weighted Vests on Body Composition

The speaker contrasts Robin's personal experience of increased strength with the findings of a randomized control trial, which did not show a direct increase in strength but did indicate changes in fat-free mass. They explain that while fat-free mass includes muscle mass, strength can also be improved by enhanced neural signaling. The study's small participant pool may have affected its ability to detect small differences. Robin also noticed an increase in hunger, which she attributed to the increased physical demands of walking with added weight. This contrasts with her typical experience of walking, which does not usually increase her appetite. The speaker then discusses how adding non-biological weight, like a weighted vest, versus biological mass like fat, affects the body's physiology. They mention that while Robin ate more, she also felt more toned, which aligns with the study's findings of body fat reduction with the use of a high-load vest.

10:02

🦴 The Role of Osteocytes in Body Weight Regulation

The speaker explores the physiological effects of wearing a weighted vest, focusing on a 2019 study that involved loading mice with weights. They explain that the added weight causes compression on osteocytes in the bones, which then trigger a signaling pathway that affects metabolism and food intake. The study showed that mice with intact osteocytes lost more body weight than those without. The speaker discusses how this mechanism might explain Robin's experience and the study's findings. They also humorously mention a fictional company, 'Elephant Vests,' which would provide natural weighted vests in the form of elephants to wear. The speaker then transitions to Robin's personal protocol, which involved walking with a 30 lb vest for 20 to 60 minutes daily. They suggest starting with a lighter vest, around 11% of one's body weight, and consider using a weighted belt for better weight distribution. The speaker concludes by highlighting the importance of posture and the potential discomfort in the shoulders and spine from wearing a weighted vest.

Keywords

💡Weighted Vest

A weighted vest is a piece of fitness equipment designed to add extra weight to the wearer's body during exercise, thereby increasing the intensity of workouts. In the video, the concept is explored as an unconventional way to get leaner and more muscular. Robin's experience with wearing a weighted vest for a month is highlighted, noting how it increased her strength and altered her body's response to exercise.

💡Lean

Being 'lean' refers to having a low body fat percentage and a fit, toned appearance. The video discusses unconventional methods to achieve leanness, with a focus on the potential benefits of wearing a weighted vest to reduce body fat and enhance muscle definition.

💡Muscular

The term 'muscular' describes the development of muscle mass and strength. The video script delves into how wearing a weighted vest might contribute to increased muscularity, as Robin noticed her legs felt stronger and more toned after using the vest.

💡Fat-free Mass

Fat-free mass is a measure of body weight that excludes fat, typically consisting of muscle, bone, and water. The video mentions that while the study did not show a change in fat-free mass, Robin's personal experience indicated an increase in strength, suggesting that muscle mass and strength are not always directly correlated.

💡Neural Signaling

Neural signaling refers to the process by which neurons communicate with each other and with the muscles. The video explains that the increased intensity from wearing a weighted vest could improve neural signaling, leading to enhanced strength and muscle tone.

💡Osteocytes

Osteocytes are cells found within bone tissue that play a role in sensing mechanical strain on the bone. The video discusses a study where mice had their osteocytes ablated, and it was found that these cells may influence body weight and fat loss, suggesting a complex physiological response to wearing a weighted vest.

💡Hormones

Hormones are chemical messengers in the body that regulate various functions, including metabolism and appetite. The video script mentions that osteocytes may secrete hormones that affect food consumption and metabolism, which could be a factor in the body's response to wearing a weighted vest.

💡Body Fat

Body fat refers to the total amount of fat stored in the body. The video discusses how the use of a weighted vest may lead to a reduction in body fat, as evidenced by both the study on mice and the human participants' experiences.

💡Intuitive Eating

Intuitive eating is an eating pattern where individuals eat in response to their body's hunger and fullness cues, rather than external factors. Robin mentions practicing intuitive eating, which influenced her increased food consumption while using the weighted vest.

💡Ethically Sourced Weighted Vests

The video humorously references 'Elephant Vests,' a fictional company that supposedly provides ethically sourced, natural weighted vests by strapping elephants to the wearer. This serves as a satirical commentary on the ethical considerations of using weighted vests for fitness purposes.

Highlights

Wearing a weighted vest can increase sweating and breathing intensity, leading to a higher workout level.

After a few days of wearing a weighted vest, the user noticed increased leg strength and toning.

Walking without the vest became easier after adapting to the weighted vest, indicating increased strength.

The study from 2019 suggests that bones play a role in losing body fat when subjected to weighted vests.

Strength gains from weighted vests are not solely due to muscle mass but also improved neural signaling.

The study found no significant change in fat-free mass despite individual experiences of increased strength.

The study's small sample size may have affected the detection of small differences in fat-free mass.

Wearing a weighted vest increased hunger, possibly due to the body's need to adjust to the added weight.

The user experienced increased hunger after walks with the weighted vest, aligning with the body's need for more energy.

The user felt more toned, suggesting a possible increase in lean muscle mass or a reduction in subcutaneous fat.

Study participants lost body fat with the use of a high-load vest, which aligns with the user's toned feeling.

The study participants did not普遍 experience an increase in hunger, which contrasts with the user's experience.

The user did not change any other lifestyle variables during the experiment, ensuring the weighted vest was the only variable.

Osteocytes in bones sense strain from weighted vests and may influence metabolism and food intake.

Mice studies show that loading bones with weight can lead to a drop in body weight and body fat.

The destruction of osteocytes in mice negates the body weight loss advantage, highlighting their role in sensing weight.

Applying the study's findings suggests starting with a weighted vest equivalent to 11% of one's body weight.

The user's protocol of wearing a 30 lb vest for 20 to 60 minutes daily provided a significant challenge and strength increase.

The user experienced discomfort in the shoulders and spine, suggesting the need for better weight distribution in vest design.

Transcripts

talk about unconventional ways of

getting leaner and more muscular I

actually ran across this topic back in

2019 when I was reading a study on a

weird way that our bones help us lose

body fat then fast forward several years

and I had the pleasure of getting to

know Robin from the science of self-care

who actually did the experiment herself

that is wearing a weighted vest for a

month so here's what's going to happen

I'm going to take you back to that study

in 2019 and explain what happens when

your body is subject to a weighted vest

and throughout I'd like for us to hear

Robin's experience and will weave back

and forth between her story and the

science enveloping it so here's a bit of

Robin's experience within 5 to 10

minutes of wearing one of these vests I

am finding myself sweating and just

breathing heavier and reaching an

intensity so much greater than I

normally would while

walking and I was I was just very

shocked by that element and then after

only a few days of doing it I also felt

like my legs were they had just been

worked in such a different way and a lot

more I felt like my legs were becoming

stronger and more toned to the point

that when I wasn't wearing the vest

walking was almost ridiculously easy it

was laugh it it was just a weird EXP

experience um and even just going to the

grocery store lifting six bags of

groceries was no problems it was quite

beautiful how quickly I felt like I

really became so much stronger or used

to having that weight on me okay so the

main takeaway is a gain of strength due

to increased intensity if we take a peek

at the research it's interesting to note

that although strength wasn't directly

assessed there are some quasi proxy

measures like fat-free Mass

unfortunately in this randomized control

trial as we can see by the data the dash

line is the Baseline and the other two

bars are different amounts of weight

used for the weighted vests but the

bottom line is that the weighted vest

did not lead to a change since the bars

are about the same as Baseline also for

anyone with stats knowledge uh those air

bars are confidence intervals we'll get

to some more specifics on this study in

a while because there are some useful

takeaways but as for now why would

fat-free Mass not change yet Robin's

experience indicates an increase in

strength so it's true that fat-free Mass

includes muscle mass but strength is not

only influenced by muscle mass it can

also be improved by improved neural

signaling between the motor neuron that

extends from your spinal cord to the

muscle cells in your legs now

additionally the number of people

included in this study was small which

means that for you stats nerds out there

the study was highly likely not powered

to detect a small difference

anyway beside that what else changed for

Robin it was also very noticeable how

hungry I was constantly there was one

month where I was you know really trying

this for a

video I was just every after every walk

especially a long one I was so ravenous

and that's something that I've noticed

with walking walking is such an

interesting form of physical activity

because I actually feel like personally

it does not Spike My hunger very much

whereas this was really making me quite

ravenous and I'm I'm very intuitive

eater so in that month I was also just

eating so much more which makes sense

because I'm literally moving many more

pounds from point A to point B and less

burning more calories so okay so another

clue is an increase in hunger that of

course makes sense considering to

Robin's astute Point she was adding a

non-biological weight to her body which

is different from adding a biological

Mass like fat Mass because there is a

requisite shift in the body's physiology

to incorporate that added fat Mass which

also happens when adding an artificial

weight like a weighted vest but in a

unique and cool way so we'll get into

that physiology uh shortly now what's

intriguing is that while Robin mentioned

she was eating more she also mentions

this I don't typically weigh myself but

I do feel like I was more toned overall

whether that's because I had more lean

muscle mass or whether that's cuz I lost

subcutaneous fat I can't say but I did

have an overall toned feeling in my body

which is maybe not very scientific but a

subjective

observation well feeling toned is one

way to describe it and Robin's

experience aligns with the research here

if we look back at this study and focus

in on the body weight and especially the

body fat changes we see that the

participants lost body fat when using

the high Lo vest and yes I'll get into

the specifics of what that means but for

now just know that these people used a

weighted vest and lost body fat that may

or may not have happened for Robin since

she points out that she did measure it

but it's definitely reasonable now

interestingly the participants of the

study generally did not experience an

increase in hunger but there are several

possibilities for why like for example

the participants of the study were

overweight and additionally the

researchers didn't measure food

consumption throughout the study or

Robin mentioned that she was hungriest

after the walks but it's possible that

she maybe ate less later or before as

she mentioned she practices intuitive

eating or she just ate more all around

but Simply outpaced Her consumption with

the significant increase and walking

intensity leading to I don't know a

robust increase in expenditure and as a

a good scientist I did ask this you

didn't uh during this experiment you

didn't change any other variables in

your life no

no um no I I've I've been traveling so

much over the past two years and this

was actually a period where I was

staying in one place it was quite a

consistent schedule for a few months and

I just introduced this and yeah it's

always critical to know if you have only

one independent variable one variable

that changes so I had to ask but before

we return to a bit more with Robin

what's actually happening to the body

when we put on this weighted vest

remember it's not the same as packing on

body fat or even muscle this is

completely artificial added weight to

the skeleton and that word skeleton is

what I'd like to really clue you in on

because this is where that 2019 paper

comes in that really makes an entrance

it offers us some fascinating

physiological information on what is

happening in our body when we load it

with a weighted vest here it is

basically the researchers put weights on

these mice and then did a series of

measurements on them to confirm what we

see in humans we can see there's an

added drop in body weight in the loaded

mice compared to the controls which did

not have this load apply to them okay so

we're on the same playing field and we

also see this confirmed in adapost

tissue measures so that's body fat

comparing the fat of the mice by MRI

that's the white stuff or by the bar

graphs we can see that the loaded mice

have much less body fat okay so none of

this is new considering what we heard

from Robin and what we saw from the

human data both of which are more

convincing than obviously some mice so

what can mice tell us nothing because

they're mice and can't speak but the

researchers can

and this is where things get pretty

nerdy so we're looking at this data it

looks pretty similar to the previous

graph that we just went over right but

there's a critical difference these mice

have had their osteocytes ablated are

you scratching your head thinking Osteo

what hath no fear your bones are mainly

made of mineral deposits but your bones

also house cells called osteocytes these

cells sense The Strain put on the bone

here's actually a real life image of an

osteocyte see all those projections

coming off of it those are how it senses

the strain that the bones are under now

imagine if you put on a weighted vest

that added weight has to be held by your

bones and that means that they compress

in on the osteocytes which they then

sense in doing so and through a

ludicrously cool signaling pathway

within the cells they begin secreting

different factors like hormones that

influence the body to react a certain

way so back to the research the

researchers destroyed the osteocytes in

the bone of these mice using what's

called a Creo system that was targeted

to a gene that is exclusively expressed

in osteocytes I won't go too much into

more detail on that because we'll really

lose focus just know that the

researchers have eliminated most

osteocytes in these animals now look at

the data from the mice that still have

their osteocytes and those that don't

notice anything that's right they lose

their body weight loss Advantage so why

because the osteocytes are secreting a

molecule that is modulating our food

consumption and possibly other areas of

our metabolism and food intake

physiology unfortunately this aspect is

still a mystery because exactly what

secreted Factor it is was not elucidated

in this paper the researchers tested

hormones like sclerotin osteocalcin and

more it's pretty freaking cool though

isn't it I mean your bones play a role

in if you gain or lose body fat I mean

that's physiology at its finest okay so

how do we use this information for

ourselves well I'll get into that next

but first a word from our sponsor

elephant vests elephant vests is a

madeup company that for one simple

subscription will send you an elephant

of your choosing baby adolescent or

adult to strap to your chest for

weighted vest walking as they State we

at elephant vest believe in natural

weighted vests that are ethically

Dynamic based on flexible feeding

feeding dung removal and shipping are

sold separately okay I actually wanted

to plug uh Robin's work real quick

here's a short description of the

science of selfcare like you mentioned

when you came on as a guest to my

channel that your channel is the most

sincere expression of your nerdom I

think my channel is a very sincere

expression of myself it's the things

that I'm thinking about and researching

and doing in my daily life anyways so

why not put it on the internet for

millions of people to see my goal is to

inspire people to love caring for

themselves and to also offer some

quality information in form that's very

authentic to myself check it out it's

science and

self-experimentation but she has better

jokes but that's not really a high bar

to really get over so how do we apply

this information to our lives first

let's hear Robin's protocol over the

last 30 days between 20 and 60 minutes

of walking with this 30 lb vest again

this is I mean you you probably would

have researched this much better and to

and come up with a a proper plan but I

just said oh the vest it goes up to 30

lbs let's order that one and walk with

it every day there wasn't much more

thought to it okay 30 lb about 13 1 12

kilos every day for 20 to 60 Minute

walks now Robin actually CH a great

weight maybe even slightly heavier than

what's actually necessary because it

turns out that the first study that we

discussed showed the greatest benefit of

11% of one's body weight so if you weigh

100 kilos 220 lb the vest weight should

be around 24 pounds or 11 kilos but

there's some added context that needs to

be applied here because the mouse study

was done with A continuous implantation

of the weights and the human study that

we referenced had people wear the

slightly lighter vests for 8 hours per

day and Robin wore a heavier one for a

daily walk so it would likely be prudent

to start off easier something like uh

the 11% weighted vest for a walk and

then work up if you're so inclined

additionally Robin offers some great

tips that can help you avoid some of

these discomforts if I was to say there

was any uncomfortable compression it was

definitely in my shoulders and spine

which is why I'm now interested in

trying

a weighted belt but in my legs I

actually felt quite good and they felt

quite strong but that's maybe because I

do so much walking as is so it's kind of

starting with already legs that are used

to walking a lot um but I I think the

the leg compression was not an issue it

was more my shoulders and spine that at

but at the same time the fact that they

was a lot of weight on me was kind of

forcing me to really be conscious of my

posture but in the end I still think it

was

not great for my shoulders just because

all of the weight of the vest was

hanging on my shoulders and I think it

was just not the greatest design so

there might be other vests that are a

little bit more properly distributed so

consider getting belts over a shoulder

strap I have another video releasing

with Robin in the near future so I hope

you enjoyed the melding of Science and

Robin's experience and thank you to

Elephant vest for the fake sponsoring of

this video see you

[Music]