I tried one of those widgets that prompted me to get up and move, I think 1 minute every half hour, but with one click of the mouse, I could skip it and move to the next break. Complete fail
One good result of WFH during the pandemic is that younger workers realize the waste of productive time and how unhealthy commuting and sitting at an office desk can be. I know young men who now with great reluctance work Hybrid hours, 3 WFH, 2 days in office. Those 2 days do not improve their work efficiency, nor health, sitting at communal tables.
Back to Metabolic Health and Metabolic adaptation, if interested in the science, I only found the research lab in Evolutionary Anthropology at Duke University a few years ago, when Herman Pontzer (see signature) published his book,
Burn: New Research Blows the Lid Off How We Really Burn Calories, Lose Weight, and Stay Healthy . Mikki Williden interviewed one of the well known postdoc metabolic researchers and athletes in that department.
Metabolic Adaptation and Diet Dynamics with Dr. Eric Trexler
https://podcast.mikkiwilliden.com/284
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Mikki speaks to one of the OGs in the strength, fitness, diet and science space, Dr Eric Trexler. Eric was one of the first on the internet (it seems) to really dive into metabolic adaptation and what that means for anyone who embarks on a calorie restricted diet. Mikki and Eric discuss how this differs to the constrained energy expenditure model, the interplay of diet and exercise in both of these and strategies to help overcome for better overall health and performance. They also discuss how his understanding of metabolism has evolved over time.
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Hard Truths in this interview! The diet I use follows his advice for tracking "calories in" accurately, [Cronometer, only the NCCDB, not calories on the package] but I personally do not bother with the "calories out" side of the equation. Too error prone. If at the end of the week or month, I have not met my goal, albeit maintained/gained/lost weight, I make the appropriate adjustments to the calorie in side. Results are the only final test.
Nutrition is the first important component, do I have the protein grams, Omega-3s, fermented food I need today? etc. Dr Texler works with clients, he's not just an academic, and is an amazing natural body builder himself. He provides honest advice to overcome the common stumbling blocks to weight loss. Metabolic adaptions because you starved yourself and did not supply your body with nutrients are minor….maybe a pound or two less than had you not done that…but you will always lose weight if calorie intake is than less energy required.
https://trexlerfitness.com/