Sep 9 (edited) • Diet/Supplements
Eat more and do more cardio or eat less and do less cardio?
Calories in versus calories out right??
No, I’m afraid it’s not that simple at all.
Eating more and doing more cardio will always be superior, compared to eating less and doing less(or no) cardio, even if the calorie balance is exactly the same. Here is why:
-SHBG, which binds up testosterone, and lowers the free testosterone that can act on tissues is inversely correlated with insulin. It means if you are fasting, eating less carbs (less insulin), SHBG will go up, so basically the bioavailable testosterone that your body can use becomes less. We cant avoid this fully if we are cutting weight, but if you move more and can keep carbs higher, then you can keep your SHBG lower, and your free testosterone more favorable. (keto or carnivore guys usually are very proud of their total testosterone levels, meanwhile their SHBG is sky high)
-Indirectly more free testosterone will help you to hold on to more muscle, which will help you to burn more energy, even when resting, so your cut can become more effective.
-When eating less calories and carbs, usually thyroid hormone production slows down, TSH goes up, T4 to T3 conversion becomes less, Reverse T3 goes up (the active thyroid hormone that regulates metabolism, heart rate and metabolic function is T3). If your thyroid hormone production becomes less, and also the T4->T3 conversions reduce, your cut will be slower, harder, and ineffective. On top of this if you further lower the food, you just make the problem worse.
What is the solution to all of this?
Eat more and move more.
Don't follow crazy starvation diets, play with the food/cardio/refeeds, put a break on the cut if it becomes ineffective, stay a couple of weeks around maintaining your bodyweight by upping the food, then give it another go.
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Eat more and do more cardio or eat less and do less cardio?
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