Issue #51: Eat more… to lose fat?

Fact Checked by Dr. Paul Saladino

Written by Radical Health Team

Evidence based

Hey Radical Health Seekers 👋

This week in your Radical Health Newsletter…

How to lose fat the right way
Why it’s not as simple as just eating less
And why when it comes to calories, quality matters more than quantity

But first…

☀️ An important message

Summer is here, which means it’s the perfect time to top up your Vitamin D levels for winter.

Now despite the name, Vitamin D is actually a fat soluble hormone…

And your body can store it in your adipose tissue, gradually releasing it during the winter.

This is especially important if you live north of the 35° latitude line.

(North of Los Angeles, CA, Albuquerque, NM, Memphis, TN, Charlotte, NC)

Because above 35° latitude, during winter, the sun isn’t high enough in the sky to make a whole lot of Vitamin D.

So get outside and top up the Vitamin D tank while you can!

How to get more sun

Make time for sun exposure in your calendar (midday is best for vitamin D)
Eat outside with as much skin exposed as you can
Really busy? Bring your laptop with you as you bask in the sun! (Consider getting some EMF-proof undies though!)
Go on a walk around your neighborhood, wearing as few clothes as possible (just don’t get arrested 😜)
Consider investing in a Sperti Vitamin D Lamp for winter (nowhere near as good as the real deal, but it’s something).

✅ The right way to burn fat

A message about fat loss from our Chief Research Officer, Dillon Randolph, MS, PA-C

I know burning fat is super important to most of you.

It’s one of, if not THE most common questions we get in our emails, DMs and Community.

And it is something I have been working on personally too for 4 years, after destroying my metabolism for essentially 10 straight years prior.

Here’s a look at my journey:

And here’s a super important point I’ve learned on my personal journey about fat loss:

It’s not as easy or as simple as eating less, or fasting longer…

In fact, you might have to eat more in order to increase your metabolism.

Yes, you may not lose weight as quickly as you desired, and yes, you may even gain weight…

But what will happen in the long term is that you will feel better (energy, libido, mood, etc.), and your metabolism will increase.

Pair this with strategic movement (low-level, resistance training, and HIIT), and your body will target fat loss and build or maintain muscle.

If you find yourself under-eating or crash dieting (extreme swings in total daily caloric intake) and not giving your body an optimal amount of fuel… you are not alone!

Poor dieting habits are extremely common due to all of the many misconceptions about weight loss that exist.

Your focus should be on eating enough high-quality calories:

This will give your body the signal of abundance, which equates to healthy hormones, weight, and overall improved quality of life.

Let’s look at the research on caloric restriction a bit further…

A chronic hypocaloric state will threaten your lean mass, increase your hunger, and reduce your metabolic rate (#, #).

Initially, when your body enters a caloric deficit, many will experience weight loss and benefits. If you are not prioritizing resistance training during this time (#), part of this weight loss will include muscle (#). Losing muscle alone will reduce the number of calories you burn at rest and, naturally, reduce your overall metabolism (#, #, #).

A caloric deficit will also tank your hormones

This is not good nor sustainable long term. Testosterone will decrease (#), thyroid hormones will decrease (#, #), and cortisol will increase (#, #). This ultimately can result in a weight loss (fat loss) stall, along with a greater difficulty maintaining or building muscle—the complete opposite of what we all are after.

Does this mean we should never enter a caloric deficit? Nope! This truly is meant to serve as a reminder that obtaining radical health is a journey and to not get stuck in a calorie deficit prison of eating less food and fasting more.

Optimizing hormones, losing fat, building muscle, and feeling your absolute best takes time.

Be patient. Love yourself. Trust the process.

And please know we’re here to help. You can reach out to our Health Success Team for some support anytime.