Thermic Effect of Food and Caloric Funnels

So and to fuel liver detoxification, right? So we won't get like David Avocado Wolf hippie foo foo, but yeah, liver detoxification, you have to have the right things. You have to have certain amino acids to get stuff out of your body. That doesn't mean go buy yourself a box of detox shit at your local health store. That just means that I get ample amounts of protein in that will increase the ability for me to get things out of my body that my body's trying to get out. It keeps your immune system happy, especially in the gut. It does build muscle. You also oxidize some protein. So in a mixed, mixed macronutrient state, you oxidize roughly about five to 10% of your protein. Now, when you increase your protein and you decrease carbohydrates to a sub-maximal level, meaning you're going to be a little bit glycogen depleted or even a lot of glycogen depleted because you're burning that off of your exercise and you're bringing in like maybe say a moderate amount. When you have low amounts of glycogen, your body will start oxidizing protein at a higher rate. So that number will move up to like 10 to 15%. So when you, when you, I've got to cut this concept of caloric funnels. You can create caloric funnels that allow you to eat more without having to diet so hard. So thermic effect of food, when you eat protein, about 25 to 30% of that is going to just those calories, that energy is going to be used to basically process the protein. So if I, if I look at fat, it's negligible, it's like point nothing, right? Carbohydrates is somewhere around 10 to 12%. So if I take, if I'm on a, let's say a mixed calorie diet, let's say on something like a, say a 40, 30, 30, something like that. Oh, zone-based diet. If I take that fat and I pull 10% of that off and replace that with protein, I'm actually going to lose around 25% of those calories just by switching from one macro to another. If I take some of those carbohydrates and take those out and replace those with protein, I'm going to get about a 12% reduction in those calories from the thermic effect. And I've seen people talk about, yeah, it doesn't matter. It's not that much, but I disagree. I think if we look at a long-term goal, let's say that number was 100 calories a day. So let's say I made a switch and pulled some fat off and replaced that with protein, and then that reduced my calories through thermic effect by 100. If I look at that, it's 365 days, and I divide that by, theoretically, in a kilo of body fat, there's about 7,700 calories. Now, that's not entirely accurate, but it's good for looking at this, right? Because it's different for different people. But if we divide that by 7,700, that's almost five kilograms of weight loss over the course of a year. And you didn't pull any calories out. You just made a switch from one macro to another. So that's an easy hack, right? I'll argue that 100 is a lot more for a woman than it is a man anyway. Yeah, 100%. 100%. 100%. And if you look at most of the meat you're going to eat comes just from the animal. It's not like if you're, if at least that's the way I would want people to do it, like go buy your chicken, buy your steak, buy your tofu or whatever, and cook it yourself. Cause most of my clients will do that. So you, at least, you know, the calories on the label are pretty, pretty accurate. So it It gives you a bit more wiggle room. But then also, if if I take some of those calories and I replace carbs with protein and I train hard, I'm going to be if I think about my glycogen stores and my stores of sugar in the cells, if they're in that gas tank is like partially empty and I'm keeping that gas tank a little bit low all the time, That going to be possibly another five to 10 percent caloric output from those protein calories because you going to need to replace some of that carbohydrate You replace some of that with protein or you can also use protein to fuel the fuel energy production I'm trying not to get too technical, but fuel energy production in the mitochondria, because you can take the carbon skeletons and shove them into some of the cycles in there. So these are just these little metabolic tricks you could use where you might have somebody. a good example is that person that's in a surplus and they're getting a little sloppy and they don't like the way they look cool maybe you don't take any calories away maybe just take some of your fat some of your carb place it with protein and all of a sudden it creates a caloric funnel but um