The limitations of the calories in, calories out model and introduces the concept of somatotyping, which categorizes individuals based on their body's metabolic response to different nutrients. He outlines three somatotypes: ectomorphs, mesomorphs, and endomorphs, and explains how understanding one's somatotype can inform dietary and lifestyle approaches for weight management. Dr. Chalmers emphasizes the importance of considering factors beyond calorie counting, such as glycemic index and load, in achieving weight loss or muscle gain goals.
Highlights of the Podcast
00:55 - The ectomorph
02:15 - The mesomorph
03:18 - The endomorph
04:35 - One of the major ways to get fat
06:16 - One of the big issues about Ozempic or Somatotype
08:56 - Lipoprotein Lipase
Dr. Matt Chalmers [00:00:04] All right? I'm not sure. Yesterday we talked about, I'm sorry to have to propose, the, yesterday we talked about my issue with calories in, calories out model. Quick recap. If you believe in calories in, calories out, because proteins and carbohydrates are both four calories per gram, then you have to believe that calendar, the protein and carbohydrates work equally in body. Exactly the same. That's one of the major policies we have, to to expound on that. We're going to talk a little about somatotype today. So somatotype has to do with, the outward appearance of what lifestyle or lifetime has done with the way your body's metabolism works.
Dr. Matt Chalmers [00:00:44] So you end up with three major categories, but there's an infinite range between the two, between each individual physician. So you start for the ectomorph. These are the people who can eat anything they want as much as they want, whenever they want, never going nuts. So it sounds really great for a lot of people who are on the and no more off side on the other side of the spectrum. But the problem we run into is that, those guys can't gain weight. And so it's really difficult for them to gain weight. And so the way that we have fixed that is to really focus in on the chemistry. Those are the guys who need the white rice. Those are the guys need you. Those are the guys who need some the fruit juices and things like that. And the higher levels of testosterone, things like that, in order to gain weight. So the people who can't gain weight, it's not something that can't be fixed. You should understand the chemistry and lean into a little bit more.
Dr. Matt Chalmers [00:01:36] So the ectomorph guys are usually not talked about when we talk about weight until like that, because they're not trying to lose weight. And so in the weight loss or the weight management market, they've excluded all of those people, which is about 20, 30% of the population. So that's why they never talk to us. That's like, you know, we all know we have friends who can eat wherever they want to never get announced. They need 10,000 calories, they never get announced. Or if we watch them eat, we will get fat. That's a thing. That's why the acting work. That's why their bodies function that way. And so what we end up having to do is really, really customize and get them to function really high for those guys.
Dr. Matt Chalmers [00:02:13] Now the middle set, we call these the mesomorph. These are the guys the calories in calories. Nothing works really well for them because their body processes and deals with sugars just as well as it deals with fats. So if you decrease the total amounts of of either one of those nutrients consumed, the body will lay on its own. Fat stores part of the fat, and that's where the weight loss ends up happening. So the calories in calories out thing only really happens for the dead center. Massive morphs. Like I said, there's a section of twin, so there's ecto, there's mesa, and there's everything in between. And so you can be Mesa academically, Ecto mesa, which have pins on how you're in there figuring out how that works for you. Is it super difficult? But once you kind of figure out where you are and how your environment function matters, that's how we start programing. Which how your macro system of it, which makes it a little bit difficult, different for every person, which means that you can't sell prepackaged diet plans to everybody, which is one of the major reasons that we have that a lot of traders have issues. Right.
Dr. Matt Chalmers [00:03:16] Now on the other side of the mesa is the endomorph. That's where I live. So these are the guys who, you know, can eat the low calorie diet, and still get fat. I can get fatter on, you know, eating less calories. And they're supposed to that calorie deficit was then that's where that's where it really kind of breaks down. So like I was that 300 pound guy. I was that giant fat guy who was eating right. My whole grains eating my, you know, really the white rice, the brown rice, the oatmeal. So doing all that stuff to make really, really careful having no idea that glycemic function is more important than caloric function. So I was always fat. And so when I started looking at the calories issue and realized that the calories thing really wasn't the issue, it was more of a can I call thing and sort of learning the metabolism, learning biochemistry. That's where this stuff really started to come into play. So if you can't gain weight or if you're in trouble losing weight, stop looking at the calories and start looking at the chemistry that's in those calories.
Dr. Matt Chalmers [00:04:16] Most of the time around, looking at the carbohydrates. Like I said, protein can never make you fat. It's not going to happen. But we start looking at carbohydrates. You start looking at the glycemic index or the glycemic load. What that is, is, is how quickly that that carbohydrate turns into sugar and then how big the response is. Insulin lives. So one of the major ways to get fat yes, you can store fat to eat. Not that big of a deal, but a lot of carbohydrates. One of the big ways we get fat is we consume a carbohydrate. There's a very high glycemic index. Take white rice, jasmine rice, oatmeal. I keep mentioning those specific ABC athletes on them all the time. They have a very high glycemic load. Some of those are, you know, 80, 90 donuts are about 100. So if you're trying to figure out how that works, think of donuts as 100 and white rice is. To see that 80 to 90 range, low glycemic foods. Your hundred and 30. And for you, on a on a scale.
Dr. Matt Chalmers [00:05:10] So what is happening is that you consume this. This carbohydrate has a very high glycemic index. That food instantly turns into sugar, puts a giant amount of sugar in the blood, and the body freaks out and goes, oh my gosh, this is way more sugar we want. And so it has a giant insulin response, an insulin response, and pushes that sugar into the musculature where it can't fit in the muscles that you're within your liver and be turned into fat for storage. So we are eating these foods. They're trying to lose weight, but they're actually the way the chemistry works. They're storing more of that energy for later use. That's how they're getting fat. And so what also will happen that's I'm not talking about athletes like this all the time. I'm like, hey, after you eat about 34 minutes in an hour after you eat or you do get real tired and you go like, yeah, actually, I guess I just felt like it was because of this or that, but yeah, I'll eat. And then like 45 minutes later I get really tired oftentimes. And that's a sign of is your body have plenty of sugar, you should ruin everything. And then your body freaked out. Push all that shit out of the blood, you know, have a fuel source to run on. And so your body starts shutting down.
Dr. Matt Chalmers [00:06:15] So this is one of those big issues when we talk about Ozempic or somatotype, if you're going to be in a glucose, that state, which is where your body is on glucose instead of fat, then what you ended up happening is that every time your blood sugar starts to get low, your body will either start shutting down or insert ripping apart your muscle tissue to get amino acids that it can use as amino acids in the liver to go through something called gluconeogenesis, where it makes its own sugar. Once it makes it so sure that I can feed the blood and can feed the brain, it can feed the muscles, all those things. And that's the issue.
Dr. Matt Chalmers [00:06:47] So to what we have to do for those guys, I use gluten a lot for actresses and things like that. You need to lose, you know, 20, 30 pounds a month or so. The first thing we've got to do is we've got to make sure that we get those people into a fat actualizing state. Then we have to start the fasting process. But if you if you start fasting in a glucose that state, what ends up happening is that your body will realize that needs more sugar in certain muscle tissues. Bracket talks about this a little bit because a lot of guys are talking about this.
Dr. Matt Chalmers [00:07:15] When I talk about working on a fast to say, what I'm talking about is I've been in basically the fat, actually, as you say, or ketosis, they're not the same thing. But for the sake of this principle, they are, when you're in that state, you can go ahead and work out fasted. You can not eat for a day or two and work out and get great workouts because your body is using your fat to provide your ATP. Now, what I always do is I provide a lot of supplementation to provide the nutrition, such right as the cookie ten. It has the methylated B vitamins, it has all the amino acids. It has all those things to maintain metabolic chemical function. And so it's not just trying to figure out where to get methylated B vitamins. You don't store perky ten you have stored and things like that. So that's the big keys. But that's the I'm trying to put all this into a ten minute nutshell.
Dr. Matt Chalmers [00:08:02] But if you're if you're having trouble losing weight, if you're if you're actually doing the work and you're doing the diet and you're just not getting there, research tomorrow. Try not to take any research. Glycemic index load. Those are gonna be your big points. So when I'm eating, when you look at what I'm eating, and there's massive fasting involved, when I'm. And I'm running 47 one bucks on the days I eat, like, today's the day I eat, I'm going to have two pizzas, three ish big pieces of blueberry cheesecake. About half of bacon pie. Now, all of these things have been made. We made them all. There's no sugar in any of them. Extremely high fat. But that's all part of what we're trying to do. So what happens, is when you start, when you start doing that, we're using the fiber to bind everything. All the chemical receptors in your mouth, your stomach, everything else. See the GI tract fat. They produce something called lipoprotein lipase, which is designed to digest that fat. And that's how we get these big spikes. So we're burning the fat as a high level. So eating amazing foods and things like that.
Dr. Matt Chalmers [00:09:06] So, the research we're going to be putting on this is at Pillars of Wellness. You guys are trying to get Ahold of me. Pillars of wellness icons are great. One. You guys can also, you know, make toss up in the chat, show some stuff. One of the reasons that we're doing all these is that I want to have a record of this. Whenever I get to stage and we go pro, we can go back and watch this entire thing and watch the progression. But share this with your friends. And there's a lot of information that has not come out. And then on a daily, you know, every time I do the daily check ins, about 230, oh, it gets of that health. But yeah, like I said, research is in the pillars of wellness.com. And we'll have some of these videos there as well. If you guys are trying to get Ahold of me, that's a great way. But reach out in the comments and that sort of thing as well. So, research and that it's I think it's a very big piece. I think that should be the key for a lot of you. That was the key for me to go from it, you know, 300 pound fat guy to, you know, 10%. The abs and everything else like that. So, check that out. Trying to hold me up in the comments. Talk to you guys later.
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