Ep. 124 | Calories Explained: The Physiology of Energy Balance and Weight Regulation

In this episode, we break down the truth about calories—what they are, how they’re used by the body, and why not all calories are created equal. We dive into the thermic effect of food, the differences between protein, carbs, and fats, and how your daily movement, metabolism, and even fidgeting impact how many calories you burn. We also explore how stress and hormones like cortisol influence fat storage, why fat loss can feel so difficult, and what actually makes it easier. You’ll learn how to use calorie cycling, resistance training, and smarter nutrition to lose fat, gain muscle, and optimize your overall health.

Whether you’re just starting your health journey or looking to fine-tune your approach, this episode gives you the clarity and tools you need.

Cited Sources from Today’s Episode:

1. Thermic Effect of Food – Macronutrient Digestion Efficiency

Westerterp, K. R. (2004). Diet induced thermogenesis. Nutrition & Metabolism, 1(1), 5.

Read the study (https://doi.org/10.1186/1743-7075-1-5)

2. Daily Energy Expenditure Breakdown (BMR, NEAT, TEF, EAT)

Levine, J. A. (2007). Nonexercise activity thermogenesis—liberating the life-force. Journal of Internal Medicine, 262(3), 273–287.

Read the study (https://doi.org/10.1111/j.1365-2796.2007.01849.x)

3. Cortisol, Stress & Visceral Fat Accumulation

Björntorp, P. (2001). Do stress reactions cause abdominal obesity and comorbidities? Obesity Reviews, 2(2), 73–86.

Read the study (https://doi.org/10.1046/j.1467-789x.2001.00027.x)

4. Resistance Training for Fat Loss & Metabolic Health

Strasser, B., & Schobersberger, W. (2011). Evidence for resistance training as a treatment therapy in obesity. Journal of Obesity, 2011, Article ID 482564.

Read the study (https://doi.org/10.1155/2011/482564)

5. Sleep, Hormones, and Appetite Regulation

Spiegel, K., Tasali, E., Penev, P., & Van Cauter, E. (2004). Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite. Annals of Internal Medicine, 141(11), 846–850.

Read the study (https://doi.org/10.7326/0003-4819-141-11-200412070-00008)

6.

Calorie Cycling and Intermittent Energy Intake

Tinsley, G. M., & La Bounty, P. M. (2015). Effects of intermittent fasting on body composition and clinical health markers in humans.

Nutrition Reviews

, 73(10), 661–674.

Read the study (https://doi.org/10.1093/nutrit/nuv041)