Fat Loss, Metabolism & The Myth Holding You Back | Dr Andy Galpin

Video Description

👉 Practical beats perfect. Here’s a free 5-recipe PDF I use to support energy and stress during busy weeks. https://sarahannmacklin.com/5_free_recipes 👉 If this resonates, you can join the thousands who read The Compassionate Cure each week. https://sarahmacklin.substack.com/ What if everything you’ve believed about “fast” and “slow” metabolism has quietly been steering you off course? And what if the real barriers to sustainable fat loss have less to do with willpower, and far more to do with how your body protects you when it senses scarcity? This week on Live Well Be Well, I’m joined once again by Dr. Andy Galpin, professor of kinesiology and one of the world’s leading experts on human performance and metabolism. Together, we explore the truths behind fat loss, metabolic rate, weight cycling, and the misunderstandings that keep so many people stuck in frustration. Drawing on decades of research, including his work on yo-yo dieting, Andy explains why diets fail, how the body adapts to exercise, and what truly shapes long-term weight loss. We talk about refeeds, NEAT, GLP-1 medications, food confusion, and the quiet power of sustainable patterns. This is metabolism without noise: clear, compassionate and deeply human. Here’s What We Dive Into: - Why the idea of “fast versus slow metabolism” misleads us and what metabolic rate actually reflects. - How fat oxidation differs from real fat loss and why marketing often blurs the line. - What boosts metabolism acutely versus chronically and why most fat burners rarely matter. - How basal metabolic rate, thermal effect of food, exercise and NEAT interact to shape long-term weight outcomes. - Why sustainability is the strongest predictor of successful and lasting fat loss. - How the body adapts to caloric deficit and why NEAT drops more than most people realise. - What strategic refeeds can support and when they matter most for mood, hormones and motivation. - Why GLP-1 medications are reshaping obesity treatment and what gaps still concern experts. - How food confusion, ultra-processed marketing and seed oil panic distract from the fundamentals. - What whole food patterns, education and self-awareness offer that shortcuts cannot replicate. Love, Sarah Ann 💛 *** This episode is sponsored by: NOWATCH: The compassionate health tracker Connecting body and mind with unique stress recovery insights so you can live fully today 15% off with code LWBW15 at nowatch.com *** The Great British Veg Out How to support your gut, energy, and hormones by eating more — not less. 👉 sarahannmacklin.com/vegout Reset Your Health If your body feels off after stress, travel, or burnout — this is where to start. 👉 sarahannmacklin.com/reset-your-health *** Let’s be friends! 📷 Instagram: https://www.instagram.com/sarahannmacklin/ 📹 Subscribe: http://www.youtube.com/@livewellbewellsarah 🐦 Twitter: https://x.com/SarahAnnMacklin 📱 TikTok: https://www.tiktok.com/@livewellbewellpodcast 💌 Newsletter: https://sarahmacklin.substack.com/ *** If You Enjoyed This Episode, You Might Also Like: How HRV, Sleep & Hydrogen Water Impact Longevity | Dr Andy Galpin https://youtu.be/XXwgXDeOYJI?list=PLfXKbjBGaUhb8BME00cxF6YPp1J5EcO7j Your “Healthy” Food Is the Problem | How Ultra-Processed Foods Affect Women’s Hormones & Gut Health https://youtu.be/VN5wS6ZpsoE?list=PLfXKbjBGaUhb8BME00cxF6YPp1J5EcO7j Dr. Zach Bush on Glyphosate, the Microbiome & What Modern Medicine Gets Wrong https://youtu.be/AFiTCB34r_8?list=PLfXKbjBGaUhb8BME00cxF6YPp1J5EcO7j *** Sign up to Sarah’s Compassionate Cure newsletter: Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. https://sarahmacklin.substack.com/ *** Highlights: 00:00:00 Intro 00:02:15 Debunking Metabolism Myths 00:05:58 The Science Behind Boosting Metabolism 00:09:07 Components of Energy Expenditure 00:12:47 Does Exercise Really Help With Weight Loss? 00:17:37 NEAT: The Hidden Driver of Calorie Burn 00:19:43 Why Dieting Feels Impossible 00:24:19 The Truth About Weight Loss Drugs (GLP-1s) 00:29:30 Seed Oils: The Most Overhyped Nutrition War 00:37:24 Fad Diets and Fearmongering in Nutrition 00:43:14 Navigating Processed Foods and Nutrition Labels 00:54:25 Why Staying Healthy Gets Harder in Midlife 01:01:12 Protein How Much Do You Actually Need 01:07:07 Timing Your Workouts and Meals for Better Results 01:15:29 Understanding Your Body Like a Pro 01:19:58 Sleep, Recovery, and Your Cycle 01:25:06 Cycle Phases and How They Affect You 01:27:03 Final Thoughts *** Love what you’re hearing? My small ask is to please rate and review Live Well Be Well. This helps the show expand and allows me to keep producing these with the best quality guests. It means a huge amount to me, so thank you.