Andrew Huberman· PhD
they did so then this led to another study so then the second study was a 2 by two design and this is oh sorry sorry to interrupt in that previous study what was the effect of exercise between so we didn't they didn't do exercise sorry that was my fault we they did not do exercise they were just doing whatever that it was that they were doing um but what was so important to understand was that this set the stage for this idea that protein had a sparing effect and then following that the other studies so then there was a series of a few other studies um the second study looked at diet and exercise so this combined effect so this was one of the first studies and this was 48 women with a BMI of 33 46 years old so this is your post Perry postmenopausal woman who um was either in one of four treatment groups a low protein group low protein with exercise high protein high protein with exercise the low protein group was defined as the RDA 8 gr the high protein group was defined as 1.6 gram kg so starting to approach that one gram per pound it's about seven gram yeah so starting to get there but not quite there yeah so this was um a 16 weeks study and what they found overall was that the high protein group lost 18% more body fat and 25% less lean mass overall and 12% more total body weight and so now we start moving into this synergistic effect of dietary protein and resistance training and it was the type of exercise that they performed there resistance training this is the good news it didn't take much it was 5 days a week of walking 30 minutes and two days a week of resistance training with just body weight it was like yoga activity so air squats down dogs some Warrior poses maybe some handstand attempts so yeah are you doing handstand I've been to some yoga classes where I look to the sides of me and people are doing some pretty difficult things lanches and things like that definitely not me do not invite me life is better this way I'm not going to those classes but 16 weeks they did a high protein with protein and exercise those individuals so now so the the study the the group that I just mentioned this was dietary intervention alone with exercise High Protein Plus exercise very simple exercise so if someone is listening to this and they're thinking what can I do to make very practical changes to massively impact my life outside of hormone replacement outside of any super self outside of anything diet in exercise has a dramatic effect those individuals that were doing 1.6 gram per kg which is 7 gram per pound of body weight plus exercise lost 46% more body weight that's substantial 60% more fat and 40% less fat-free Mass from organs you know muscle whatever that is you know compared to the low protein group plus exercise and was it sub caloric were they below below main weight it was so they're eating to ideal body weight um but still 500 calories or so below their current caloric needs to maintain body weight so I've heard before that um when we eat protein a certain amount of energy is required to metabolize that protein can that be translated as you know um the caloric load of protein is not what it appears to be yes you know if let's say uh that 6 o steak I'm making this up I'll probably get the numbers badly wrong but if it's um you know um 6 ounces of steak and maybe that's a let's just say a 450 calories or 500 calories does that mean that only 400 of those calories are actually quote unquote utilized um what you're talking about is the thermic effect of food the thermic effect of feeding and that's the idea that certain macronutrients require a certain percentage of energy or the energy from those calories to be utilized for fat it's something like 3% for carbohydrates maybe it's 5 to 10% and then for protein it could be anywhere from 20 to I've seen even studies that are at 30% wow I know but here is the thing it's not that it's the energy that it takes so if we were going to make it simple we'll