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Understanding calories in/calories out and metabolic adaptations to diet
🕑 Added 2024-09-05 15:15:48 +0000 UTCHave you ever wondered how we can reconcile the difference between ideas like CICO with things like hormones and nutrition partitioning ? Aka the two most extreme POV’s in health and nutrition
The relationship between thermodynamics and biological systems aims to bridge the gap between physics, chemistry, and biology. At the heart of is understanding how living organisms manage energy. Some of the concepts discussed today are related to the work of Albert Szent-Györgyi, as well as The Rainbow and The Worm by Mae-Wan Ho. This is a bit of a distilled summary of some of the key concepts in TRATW (if you don’t want to read the book, which can be a little complex) juxtaposed by some of my ideas on CICO and metabolism.
I want to make this relatively easy to understand
There’s a lot of talk surrounding ideas like metabolic adaptations to diet, calories in and calories out (CICO) , hormones, BMR, NEAT and it’s pact on fat gain and weight loss. Many focus exclusively on CICO (because it is a large lever you can pull) but I want to discuss some theories and ideas that provide some alternate explanation.
We’ll talk about thermodynamics, the complexity of living organisms, and how these ideas inform our understanding of energy balance, particularly in the context of calories and fat gain.
Thermodynamics in a simple system
Thermodynamics is the study of energy transfer and transformation. In simple systems, like boiling water or melting ice, energy changes are straightforward. The First Law of Thermodynamics tells us that energy cannot be created or destroyed, only transformed. The Second Law introduces the concept of inefficiency, where some energy is always lost as heat during transformations. These principles help us understand basic energy interactions in everyday phenomena, and they are the core ideas driving discussions around CICO as well.
Living organisms, however, present a more complex picture. They are not just passive systems; they actively manage and organize energy to maintain life. Szent emphasized looking beyond simple energy equations to understand the biochemical and physiological processes that keep organisms alive. In living systems, energy flow creates organized structures and processes that are far from equilibrium. This organization allows for growth, repair, and adaptation, essentially making what we know as ‘life’ possible.
The principle of ‘calories in, calories out’, AKA CICO, simplifies the concept of energy balance to the difference between calories consumed and calories expended. While useful, this model does not capture the full complexity of metabolic processes. Short-term studies, often conducted in controlled environments, usually do not account for long-term metabolic adaptations. For example, bodies can adjust their metabolism in response to caloric changes, altering energy storage efficiency and hormone levels.
Various factors like genetics, our exposure to light, hormones, and gut microbiota DO significantly influence how energy is stored and used. These findings align with a deeper understanding of biology as it relates directly to energy flow and organization.
I remember the first time I used red light therapy everyday, I lost nearly 7lbs in a month with no changes to diet or training.
Thermodynamics in a simple system follows the basic principles of energy conservation and entropy increase. When applied to living organisms, these principles still hold generally true. But the the intricate mechanisms within biological systems introduce additional considerations such as nutrient partitioning, metabolic rate variations, tissue-specific responses to energy balance etc. think of thermodynamics as the base, with other factors on a sliding scale superimposed on top.
Context and individual circumstances (health status, disease, environmental habits etc) are the applied ‘force’ that slides the other variables on the scale over top the ‘thermodynamic givens’
A simple Analogy
Imagine thermodynamics/CICO as the solid ground beneath a building—the structure that provides stability and support. Now and hormonal influences as movable blocks placed on top of this foundation. These blocks represent the dynamic elements that can shift and interact based on individual circumstances and environmental factors.
In this analogy, the building's foundation (thermodynamics) remains constant and essential, much like the fundamental laws of energy conservation and entropy increase. However, the movable blocks symbolize the flexible nature of factors like nutrient partitioning, metabolic rate etc etc that we mentioned
When external forces, such as individual health status, disease conditions, lifestyle choices, and environmental influences, come into play, they act as the 'push' that shifts the position of these movable blocks on top of the thermodynamic foundation. This interaction reflects how context and individual circumstances can influence the dynamic interplay between thermodynamic principles and the variable components of energy balance within living organisms to play with the shape and structure of the building within the confines or constraints of its foundation
the laws of thermodynamics provide a solid foundation for understanding the flow of energy and matter within living organisms. These fundamental laws govern the conservation of energy and the increase of entrop (measure of disorder in a system).
Within the context of living systems, the interplay between thermodynamic principles and the complexities of biology demonstrates is dynamic relationship. thermodynamics establishes the basic rules and the intricate mechanisms of metabolic adaptations, hormonal regulation, and feedback loops add layers of complexity to the energy dynamics within organisms.
In the discourse around calorie balance, there exists a dichotomy between those who emphasize CICO in the ‘evidence based’ camps and those who place greater importance on hormonal regulation and other factors. This tension reflects a balance between adhering to thermodynamic principles and acknowledging the biological intricacies that impact energy balance. If you’ve been following or consuming any of my content for any length of time now, you shouldn’t be too suprised that the ‘centrist’ position most accurately represents the truth,
The concept of entropy, which signifies the tendency towards disorder in a closed system is contrasted when applied to living organisms. While the physical world experiences entropy increase as per the Second Law of thermodynamics, living systems exhibit a capacity to maintain internal order and complexity through energy and matter exchanges with their environment.
Scholars like Schrödinger have proposed that living systems, by virtue of being open systems, can create local decreases in entropy within themselves, preserving organization at the cost of increasing disorder in their surroundings. This phenomenon underpins the adaptability and resilience of life forms in managing energy flows and maintaining internal stability.
In reconciling the perspectives of strict CICO adherents with those who prioritize the role of hormones in energy balance, it becomes evident that both viewpoints contribute to a comprehensive understanding of the intricate interplay between thermodynamics and biological constraints. While thermodynamics establishes the fundamental framework, the nuances of metabolic adaptations, hormonal influences, and tissue-specific responses change our comprehension of energy dynamics within living organisms.
Structure & function?
Viewing thermodynamics as the structural framework and energy dynamics as the functional aspect of biological processes is useful. In this context, structure refers to the foundational principles and constraints outlined by thermodynamic laws, while function pertains to the dynamic processes and interactions that drive the energy flow within the living organism. The combination of these elements—structure (thermodynamics) and function (energy dynamics)—is important for sustaining life and facilitating the myriad processes that define biological systems.
Ray Peat perspectives on nutrition and physiology often discusses the importance of energy metabolism, hormonal balance, and stress response in maintaining health and well-being. Peat's (while I don’t agree with everything he says) does delves fairly deep into the intricate interplay between energy dynamics, hormonal regulation, and metabolic processes, and I think some of his ideas apply nicely here,
We need to recognize the thermodynamic structure and energy dynamics in biological systems, we acknowledge the intricate relationships that govern the sustainability and adaptability of life. foundational framework and function (energy dynamics) driving the dynamic processes aligns with the a holistic understanding of life as ab interplay between order and activity, stability, and change.
It’s important to understand that this is just one POV on energy balance as it relates to the organism. I’m not saying this is the only explanation or that we should throw out others soley on these theoretical grounds. But I do think it’s important to share views and explanation that vary from trad theories
Comments
Fowler Fitness
Sun exposure, eating whole foods (basically just specifics around diet and shoring up deficits) , maintain ideal hormone balance (circadian inputs, avoiding exposure to xenoestrogens, too much stress etc), not over exercising or under eating even if trying to lose weight etc. It's all stuff that just comes down to the overall health of the individual but obviously applied within the broader framework of that persons bloodwork, individualized biometrics etc etc
Anon Anon
Hey Grant, great article! Love this type of biophysics learning. What do you think are the practical implications or takeaways from this concept? At the end of the day it seems like outside of thyroid abuse or uncoupler analogs like DNP, BAM etc. the best way to lose weight is more walking and less eating haha.
