Fructose, Knee Sleeves, Weight Loss Variability, and James Krieger (Episode 30)

Fitness industry expert, research director for a Microsoft weight management program, owner of Weightology.net, known for his work in sport nutrition and exercise science. Guest on the podcast.

Powerlifter, described as the 'god of single ply super heavyweight lifting,' who broke his own IPF single-ply world record.

Powerlifter who won the 74 kg class at the IPF Single-Ply World Championships, beating Yaroslav Olek.

Powerlifter who won 17 times in a row in the 52 kg class, mentioned as a legendary IPF lifter.

Researcher whose work on Non-Exercise Activity Thermogenesis (NEAT) was influential in James Krieger's interest in the topic.

Colleague of James Krieger, with whom he worked on a volume study in training research.

Statistician and founder of FiveThirtyEight, praised for his good work in statistical analysis of various topics, including politics.

Temporary guest host for this episode, known for his strong opinions and feats of strength.

Powerlifter who broke Milana Czev's super heavyweight untested with wraps total world record.

Previously held the super heavyweight untested with wraps total record, recently surpassed by Daniel Bell.

Current world record holder for squat in the 82.5 kg class (788 lbs), mentioned in the context of Muhammed IE CE RA ESI's potential to break it.

Renowned powerlifter known for his deadlifts, mentioned in the conversation about the greatest IPF lifters of all time.

Author who popularized the insulin hypothesis of obesity, particularly with his book 'Good Calories, Bad Calories'.

Conducted a cool study in the early 1980s that demonstrated large differences in energy expenditure (up to 700 calories/day) between individuals even when confined to a small room.

A bodybuilding client of James Krieger who successfully used a weighted vest during contest prep to maintain NEAT levels, commenting it was his easiest prep.

A well-known bodybuilder whose DEXA results at peak shredded condition (9.6%) are cited to highlight the inaccuracy of DEXA for precise body fat percentage.

Researcher whose low-carb study on energy expenditure during weight maintenance was re-analyzed by Kevin Hall and James Krieger, showing conclusions weren't robustly supported.

Researcher who re-analyzed David Ludwig's low-carb study data, finding the original conclusions were not well-supported, highlighting the importance of public data sharing.

A type of sugar discussed in the context of a study investigating its metabolic effects at high doses in healthy subjects.

A theory suggesting that high insulin levels, primarily driven by carbohydrate intake, prevent fat loss by shutting down fat burning.

Energy expended for everything we do that is not sleeping, eating, or sports-like exercise. Discussed as a variable in weight management.

A genus of bacteria in the gut microbiome whose abundance might be linked to successful weight loss on a high-fiber diet.

A gene colloquially known as the 'fat gene,' strongly correlated with obesity rates due to its impact on hunger and satiety rather than metabolism directly.

A neuroimaging procedure using MRI technology that measures brain activity by detecting changes associated with blood flow, used in a study to observe responses to palatable food.

A personality variable characterized by the experience of negative emotions and poor self-concept, linked to stress eating.

A hormone mentioned as a regulator of fat metabolism, possibly more important than insulin.

A hypothesized gravity-sensing mechanism in the body, potentially involving bone cells that sense loading and provide feedback to the brain regarding appetite regulation, observed in rodent studies.

Published 'Acute effects of knee wraps/sleeves on kinetics, kinematics, and muscle forces during the barbell back squat,' finding knee sleeves increase perceived comfort and stability without significantly affecting squat kinematics.

Studied 'Metabolic response to fasting predicts weight gain during low protein overfeeding in lean men,' identifying 'spendthrift' and 'thrifty' metabolic phenotypes predictive of weight change.

Study titled 'Weight gain is associated with changes in neural response to palatable food tastes varying in sugar and fat and palatable food images: a repeated-measures fMRI study,' which found hyper-responsiveness to palatable food predicted weight gain.

Study titled 'Negative affect is associated with increased stress eating for women with high perceived life stress,' which found a link between negative emotions, life stress, and stress eating.

Published 'Metabolic effects of a prolonged very high dose dietary fructose challenge in healthy subjects,' which found no meaningful adverse metabolic consequences with high fructose intake as long as energy balance is controlled.

Published 'Biomechanical modeling of deep squatting: effects of the interface contact between posterior thigh and shank,' suggesting contact between calves and hamstrings reduces patellofemoral and tibiofemoral contact forces.

Paper titled 'The key to successful weight loss on a high-fiber diet may be in gut microbiome Prevotella abundance,' suggesting gut microbiome dictates success of high-fiber diet interventions for weight loss.

Study showing that even after a year of maintaining weight loss, NEAT levels remained depressed in relative terms, potentially explaining why weight loss maintenance is difficult.

Book by Gary Taubes that significantly pushed the insulin hypothesis of obesity.

A national database of individuals who have successfully lost at least 30 pounds and maintained it for at least a year. Data suggests high physical activity is a key characteristic of successful weight maintainers.

Powerlifting federation whose single-ply world championships are discussed, with multiple world records broken.

A tool used by James Krieger's client, Eric Lee Salazar, during contest prep to replace lost body weight and help maintain NEAT levels, contributing to easier weight loss and appetite control.

Recommended as probably the best body composition measurement for tracking progress over time, emphasizing that the absolute number is meaningless but changes indicate fat loss.

A body composition measurement technique, suggested if a client insists on a body fat percentage, but acknowledged to have significant error rates and be an unpleasant experience.

A body composition measurement technique, suggested if a client insists on a body fat percentage, but acknowledged to have significant error rates, with a typical +/- 5-6% range of error.

A body composition measurement method where James Krieger discourages its use due to significant inaccuracy and lack of practical utility compared to other tracking methods.

Athletic gear that may reduce knee joint contact forces during deep squats by adding to the compression between hamstrings and calves, leading to increased perceived comfort and stability.

A classic comedy sketch where a therapist gives the advice 'just stop it' for all problems, used as an analogy for oversimplified weight loss advice.

A hormone that opposes insulin in glucose regulation but does not impact fat metabolism; released in response to protein intake to maintain blood sugar.

A Microsoft weight management program where James Krieger served as research director, achieving significant client weight loss.