You will learn how a nutrition professor lost 27 pounds eating only twinkies, oreos and little debbie snacks by demonstrating the law of energy balance (calories in vs calories out.)

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Brad Newton:

Hi, everybody. You’re listening to episode 14 of The Brad Newton Show on behalf of I am super pumped. It is the third of April, 2017. I’m rocking the mic here in Melbourne, Australia. Beautiful, sunny day outside. As I look outside, I see the Gymmy Squatz sign, the GS. Let’s get into it.

This episode is going to be about a study that was done back in 2010, or at least the article was written back in 2010. So many years ago, right? Which looked at a study where a nutrition professor had lost 27 pounds eating Twinkies, Oreos, Little Debbie Snacks and pretty much all the rubbish you can imagine that we’re all told that we should avoid if we want to lose weight. I’m going to talk more about the study in this episode and how really essentially weight loss occurs and that it’s not so much about food choices, as this professor found. It has everything to do with the quantity of the food that you eat. It’s all about calories in, calories out. We’ll talk about this study.

Thanks again for joining me. If you haven’t already subscribed to the iTunes podcast channel, then do so. It does help a lot. If you find this to be helpful, then certainly share it with your friends. Well let’s get into it. Now we’re told as a culture, we’re told that we need to avoid certain types of food in order to lose weight. We’re told that we can’t eat our favourite food. That if we want to eat ice cream, then god forbid, you can do that, but it’s going to guarantee nothing in terms of weight loss. You’re just going to stack a bunch of weight on and that’s it.

We’re so wired as a culture that whenever we eat junk food, that we’ve just completely ruined everything. We go and eat McDonald’s. We go and have that burger. We go and have that donut, that ice cream. Heaven forbid, that’s it. It’s game over and that we’ve completely sinned and that the only way to reverse the sin is to go and eat a raw vegan cheesecake or have a green smoothie. Then we’re certainly on the right track. It’s just completely fucked up, to put it real blunt. When I was struggling myself … Right now I’m a fitness model competitor. I’m going to be getting back on the stage again in about five weeks from now as I speak now. Then in June of 2017, I’m going to the World Titles.

I look back on the days when I was out of shape and I was miserable. I was trying these different diets. Just how much of a whirlwind it was for me to go from one diet to the next, from one seminar to the next, from one juice cleanse to the next. Just can be completely caught up and frazzled by that process that I felt eventually that it really was my genetics was the problem and that I wasn’t born into the family of special genes, where I could have a great body and be the guy down at the beach that could really just turn heads and that kind of stuff. I honestly started to fall into that learned helplessness place, where I just thought that I just wasn’t genetically gifted. Then of course I turned everything around. It took a lot of time, a lot of hard work and everything, but I did it. Then eventually competed as a fitness model competitor.

I now look back on all the bullshit now we’re told and I’m in a place now where I just want to pull everybody through it by giving examples and studies and science behind why mainstream dieting advice is complete bullshit really and not backed in any real science. I’ve leveraged my bachelor of science degree and the anecdote that I have where I live every single day at lean levels of body fat and I have the body of my dreams. I’m in a position now to share with everybody how you can do it too on your terms.

In this audio, I’m going to discuss the Twinkie diet professor. I call him the Twinkie diet professor because he did a study on himself. By the way, he’s got a doctorate in nutrition. He wanted to do a study where he wanted to essentially prove that it is the calories in, calories out game of that if you want to lose weight, it has everything to do with food choice … Sorry, has everything to do with calories, quantity of calories and nothing to do with food choices. That when we care about health, that it has everything to do with food choices and how people mix it up. They go, “Well I want to lose weight.” They go and eat clean. When you eat clean, you’re guaranteeing a certain level of health, but you’re not guaranteeing anything in terms of your body composition, in terms of how much muscle and fat you have.

He did a study on himself where over a period of 10 weeks, he put himself on what is also called a convenient store diet, where he limited … A man of his size, his height would normally take in 2,600 calories. That’s what he calculated. 2,600 calories. What he did for the period of 10 weeks was that he was on a convenience store diet where he would not eat any more than 1,800 calories. His diet consisted predominantly of Hostess and Little Debbie Snacks. He would have one sugary cakelet every three hours instead of meals. He was eating rubbish foods. Two-thirds of his intake of calories, two-thirds of his 1,800 calories came from junk food. He had Dorito chips, sugary cereals, Oreos. He had all this crappy food.

Then the other portion of his calories, of his 1,800 calories came from I believe a protein shake, that kind of thing. Most days he had cakes and cereals and this rubbish food, right? Just food that most people, in fact all of us, are told that we must completely abstain from to have any chance of losing weight. The kinds of food that we’re told we should never touch. They’re devil foods, right? He monitored his blood work and so forth and everything over the course of 10 weeks. By the end of 10 weeks, this is what he found. His BMI, body mass index, BMI dropped from 28.8 down to 24.9. He lost 27 pounds in 10 weeks. His BMI dropped. His HDL, his good cholesterol levels, they increased. Good cholesterol levels increased. 27 pounds down, BMI dropped, health markers increased or improved rather. His health markers improved.

Being on a diet with three-quarters of his calories, 1,800 calories came from shitty junk food that most people would have on a regular basis, but would have it in large proportions sort of thing. He had it so that he wouldn’t exceed 1,800 calories and he achieved pure weight loss. He wanted to prove in this study that counting calories is all that matters. This is a nutrition professor. In my courses of my website, I actually have all the science behind the walls of energy balance and weight loss and how it all works and stuff. It’s all backed in science. There’s hundreds of studies that has unequivocally found that weight loss is predicated on the law of energy balance and that the other factors that contribute to weight loss and weight gain have smaller influences on it, but the foundation principle of weight loss is the law of energy balance.

His position was confirmed because he knew this, right? Pretty much everybody who has a bachelor of science or in the dietetics field or whatever is aware that calorie counting is what matters. It’s energy. It’s an energy exchange. If you’re eating slightly less calories than what your body needs every day, then you’re going to lose weight. Really what that comes down to is that to maintain your current weight right now, whatever that is, you need a certain amount of energy to do that. If you eat precisely the amount of energy required every day to maintain your energy demands of doing activity, of surviving to run your heart and your organs and to think and to jog and to go to the gym for an hour. If you are eating a certain amount of calories that matches the energy requirements of your body, then your weight will not change.

The moment that you do something where you’re throwing your body out of equilibrium, whereby you either eat slightly more energy in terms of calories or points or portions or whatever you call it, but it all comes down to energy. Whenever you feed your body a little bit more energy than what it actually requires, then it’s in what they call a surplus. When it’s slightly less energy than what your body needs, then it’s in a deficit. The surplus, which is where most people live on a day to day basis … People are slightly overeating the amount of energy their body needs. Over time, their body is storing that little bit of energy, that little bit of energy, that little bit of an excess, that little bit of an excess. Just a little smidgen of excess. The body stores it and stores it and stores it and stores it.

The net effect over time is that you wake up 10 years later and you’re 20, 30, 40, 50 pounds overweight. It’s not that you woke up and you were 20, 30, 40, 50 pounds overweight. It’s that every day for 10 years, you’ve woken up 100 grammes heavier, 100 grammes heavier, 50 grammes, 20 grammes, 30 grammes, 20 grammes, 50, 100. The stacks and then you have that break point where you go, “I’m overweight. I’m fat. I need to lose it.” It’s taken time. It’s day by day of slightly eating a surplus, slightly eating a surplus, slightly eating a surplus. Of course we don’t notice the small changes in the immediate short-time. It’s always the big things that occur over the long-term that we notice.

Weight loss is the exact opposite of weight gain in that it follows the same law of energy balance. If you want to lose weight, the same thing applies. It’s slightly less energy that you need to consume every day. Your body will then need to find that difference of energy from stored energy supplied. Again, if you eat a surplus, like if you eat slightly more energy than what your body needs, then of course your body is going to store it. If you’re weight lifting on a regular basis and you’re at a surplus, then part of that will get stored as fat. Part of that will get stored as muscle. Then of course if you’re at a deficit, to lose fat, to lose weight, then again it’s the same thing. You maintain. That’s #maintain. It’s a key word here is that you maintain that negative energy balance over time, so that each day you lose 20 grammes, 30 grammes, 15 grammes, 50 grammes, 30, 35. Each and every day, you lose a little bit, a little bit, a little bit.

Over time, it stacks up to 1.2 pounds, 3.6 pounds, 4.1 and so forth. Then as time progresses, the amount of weight you lose increases, but you must maintain every single day that negative energy balance. Not starving yourself, but you just create this small negative energy balance. You feed your body slightly less energy than what it needs every day. I bring this up as a side discussion to the study that Mark Haub had done because he wanted to prove in the study that it’s all about energy exchange. That was the whole idea of it. The idea of the study was not to go and eat Oreos and Little Debbie Snacks. He didn’t want to prove that. He didn’t want to try and encourage a diet of eating shitty convenient store diet food. He wanted to accentuate the idea that when it comes to weight loss and weight gain, just pure weight loss and weight gain … Not health. We’re not talking about health. We’re just talking about losing and gaining weight. What you eat doesn’t matter. It has everything to do with the quantity of what you eat. It’s the amount of calories in what you eat.

It’s not that he ate sugary cereals and Dorito chips and Hostess and Little Debbie Snacks. That wasn’t why he lost weight. It was the fact that he ate only 1,800 calories worth of all that rubbish. Had he eaten over 3,000 calories of all of that rubbish, he would have gained weight. Again, not because of the food choices, but because he was in a positive energy balance. If he was eating 3,000 calories of the exact same foods he did in the study, he would then be at a positive energy balance. He would be eating slightly more calories than what his body needs every day. Over time again, as I said before, it stacks where you’ll add 20 grammes, 30 grammes, 50 grammes. Whatever. Then over time, he’s gained weight by being in a slight calorie surplus, eating the same food, but eating more than the amount of energy his body needs every day to sustain his weight.

I hope that makes sense. The biggest takeaway that he wanted everybody to learn from this study was that you can eat too many calories of vegetables and gain weight. It’s incredibly difficult, but it’s doable. Really what it comes down to is that you can be the cleanest eater in the world. You can have your raw cheesecakes and you can have your raw slices and it could be made from the cleanest of vegetables in the world and cleanest ingredients in the world and not contain a trickle of refined anything and it’ll be cooked. It can be in the most paleo things you can imagine, but if you eat 3,000 calories of walnuts, you’re still going to gain weight. If you have 3,000 calories of green smoothies, you’re going to gain weight.

The aim of the game is to if you want a great body and be healthy, which is that’s the game … That’s the ultimate game. How do you be healthy and lose weight? It’s a matter of finding out how many calories you need to be to have as your target. In the study with Mark, he found his target to be 1,800 calories. Now for guys, it’s usually about 2,000 calories. You can calculate this yourself. You can go to my website, I have a stack of courses there for free and I’ve got other courses, such as Meal Planning Mastery, Flexible Dieting Mastery and so forth. I show people exactly how to calculate the amount of calories they need to stimulate weight loss.

Then from there, it’s about finding the food that you enjoy the most. 70% of those calories, your target calories, be from nutrient-dense food, such as sweet potato, yogurt, cheese. It could be from green smoothies. It could be from raw vegan cheesecakes. It could be from paleo food. It could be from if you’re a vegetarian or vegan. Whatever. It could be whatever plant-based food you want. Protein powder and so forth. Not exceed your target of … As a woman, usually it’s about 1,500 calories. As a guy, it’s usually about 2,000 calories. In this study with Mark, it was no more than 1,800 calories. If you’re getting all of your food, raw or not, but not exceeding your target, you will absolutely have the body you want in terms of you’ll lose weight.

This is a good balance to keep in mind. That is once you find your calorie target, you can use an application … I talk about this in another audio, but you can use MyNetDiary or MyFitnessPal and you can punch in your calorie target or you can use a meal planning spreadsheet, which I talk about more on my website and my courses and so forth. Then from there, you can limit your calories as did Mark in the study, get 70% of your calorie target from nutrient-dense food, and then the rest of it can come from Doritos, sugary cereals, Oreos to have that balance. You don’t feel like you’re limiting yourself. You don’t feel like you are being deprived, that you can still have the cheats that you want on a regular basis. That scoop of gelato, that single donut or whatever. Three donuts, if you wanted to. You can still have the body you want.

That’s the end game. That’s really the end game. I’ll finish off this audio by really just bringing to your attention the study. I really highly recommend that you check out the free courses that I have on my website, where I talk more about the science behind weight loss. The real science. Not the bullshit science that you see getting around on the internet now, which really pisses me off because well firstly, it’s not real science. It’s just anecdotes. Unfortunately they don’t work. They’re not effective. They’re not. I hope that this study has really given some inspiration for people out there that want to lose weight and not feel like you need to restrict yourself, you need to completely go paleo, because we know that going paleo guarantees fucking nothing in terms of weight loss.

If you eat 3,000 calories of grains and caveman food, you’re not going to fucking lose weight. Period. You’re going to be the healthiest caveman on the planet earth, but you’re going to be out of shape. I know so many people that eat clean. I used to be one of them. I know so many people that eat clean and are out of shape. They’re healthy and I’m all for a healthy lifestyle. Don’t get me wrong. I love nutrient-dense foods like you can’t imagine. I love that food. If you don’t balance your calories and limit your calories according to your goals, like Mark did in the study, 1,800 calories, and you use some kind of application like MyNetDiary or MyFitnessPal to track it and monitor it, you’re going to be fucking out of shape. Period.

I use my language out of respect because I’m so passionate about this that a lot of people are frustrated because they believe that you need to eat healthy to get fit, but there’s no … There’s a disconnect between being healthy and being in shape. You can have both. That’s the beauty of it. Thank you so much for listening to this. I will link in the show notes the article where this study was talked about. You can read more about it and the results that Mark had achieved through putting himself through this study. Again, I really appreciate your time by listening to this. If you like what I had to say, please review this on iTunes. I plan on releasing podcasts on a regular basis, essentially being like an audio educational series to really just put shit straight. Put it bluntly. Put it brutally as to how it really works, this whole weight loss thing and building muscle and that kind of thing.

I’m in a situation now where I’m a fitness model competitor. I have leveraged my science degree to understand the science of all of this and also of course you can add me on Snapchat and you can see all the behind the scenes of what I do. I’m not just some dude that’s preaching through a microphone, but I actually live every single day the lifestyle that I know every single one of you deserve to have. I wake up to emails such as the one I did this morning from Serbia. Well this person weighs 20 kilogrammes. I can’t remember. I haven’t looked at the email in close detail because I’ve been filming all day, but they’re absolutely chuffed. It’s changed their life. I live for that. I care about that.

Anyway, please head over to the show notes if you want more details. Subscribe and share this if you believe your friends can benefit from this audio. Again, I thank you so much. If you want to know more about the free courses that I have on my website, go to I go into all this stuff in much detail in video format. Thank you so much. You all rock. I’m going to go for a walk now. It is a quarter past 12 in the afternoon and I’ve been recording audios now for a couple of hours. Thanks again. You are awesome and I’ll speak to you very soon.



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