Physiological Bottlenecks in Lean vs. Overweight

And the reason this is the case is that when you are in that category three, the odds that you are very insulin resistant is really high. Okay, very insulin resistant, you don't have a problem removing fat from fat cells, Breaking fat down from fat cells and putting in the bloodstream, you don't have a problem with it. You have a problem using it for energy and using it for heat because of the poor functioning mitochondria. So it makes more sense that you would do things that would beef up mitochondrial content and function. And then by the time you get really lean, the problem is basically persuading fat cells to relinquish the fat. Because the leaner you get, the more your body doesn't want to get rid of that. But you don't have a problem burning it off if you can just get rid of it. So low intensity type stuff for overweight people, high intensity stuff for people who already lean, that's pretty much what I found to be the fastest thing for them. And like I said, everything works. I don't want anybody to hear me saying, hey, you must do a ketogenic diet or a carnivore diet, or you have to do a protein spray modified fast when you're really overweight. No, no, no, no, that's not the thing. You don't even have to do a low carb diet. Anything will work. However, I'm telling you what's going to work fastest and what's going to keep you satiated and able to stay on your diet. If you can just get over your carbohydrate addiction, you could go fiber, electrolytes, don't even need really high fat, just hammer your protein, low carb it, do your conditioning, couple of full body days of weight training. when you get into that category two kind of the average body fat start shifting your program and by the time you get lean we have a completely different program because you are more insulin sensitive you're more anabolic towards protein and building muscle and so now you can see like there's there's shifts in the physiology so if we understand there's shifts in physiology why would we not shift the programs why would we think that all programs are suitable for every people it's like you and i have completely different physiques right so like if you and i do the same program are we going to get similar results yes because fundamentally physiology is physiology but are we also going to get massively different results like i've been training longer than you've been alive i'm built i'm built for power lifting and strength stuff right so i may be doing mostly powerlifting type stuff and Olympic weightlifting with a little bit of bodybuilding, you might be doing more bodybuilding stuff and maybe more strength endurance. You know, so it's like, it'd be, it'd be really, it'd be felicious to think that a bench press, if I bench press and you bench press the same weight, that it's going to feel the same and it's going to operate the same. Those are actually two different exercises between me and you because we have completely different body types. Yeah, absolutely. So just as a quick recap, we've got these three categories and on the two ends of the spectrum, we've got category one, really lean people. Category three, the people who carry the greatest amount of body fat. Their respective bottlenecks are for the leaner people, it's persuading fat to get out of the cell and get into the bloodstream. Whereas the bottleneck for people who have more body fat, they don't struggle with having fat in their bloodstream, in fact, their triglycerides in the blood are usually quite high, is getting, persuading the mitochondria to burn that body fat for energy. That's the problem. And you talk about how for this particular population, usually cardio is the biggest lever to improve the health and number of mitochondria to accomplish that. When it comes to people who are really lean, you've mentioned high intensity type stuff. Would you characterize that a bit more and explain what kind of dietary protocols as well as training protocols might be more effective to persuade the fat to leave the cell and get into the bloodstream?