Episode 246 Show Notes
Grant and Heavey talk hot sauce, step counters, and rest days as they enjoy their bottle of Glenmorangie.
[01:42] Does Hot Sauce Increase Metabolism?
The compound used to create hot sauce is called Capsicum. One study has shown that it’s been noted to reduce food intake in mice. But after about 10 days of regular consumption, the effect disappears.
Similar reductions in appetite have been measured in humans but most studies have been relatively short to about 8-10%.
The researchers also looked at the metabolic rate and found that Capsicum triggers the release of adrenaline. This can lead to a short-term bump in metabolic rate, but the influence diminishes quickly.
The Key Takeaway:
Even though there are some measurable effects from hot sauce, it’s a poor tool to focus on if you’re interested in fat loss.
One key benefit though is that they are extremely low in calories compared to other flavoring agents. A tablespoon of hot sauce can have around 5 calories whereas a tablespoon of barbecue sauce might have 30 calories.
[06:43] Searching for the Hottest Hot Sauce?
Heat in food was historically measured on a scale known as the Scoville scale. It’s a rating of how diluted the molecule must be in order to no longer have perceived hotness. The higher the number, the hotter the item.
Grant recommends Helen’s hot sauce which is a mixture of ghost pepper, cayenne pepper, Carolina Reaper, and Trinidad Scorpion. The hottest one is the Carolina Reaper and Grant only uses 1/8 teaspoon of it.
The Trinidad Scorpion used to be the hottest for a year but then it was replaced by the Carolina Reaper. The same person made both of them.
[10:36] Walking Somewhere vs. Walking in Place
Does walking in the same spot do the same as walking somewhere you normally would?
Heavey explains that you can take a step up a hill and this might burn more calories than taking a step on a level road. Different steps are going to lead to a different amount of energy expenditure.
The pedometer can measure your walk as a step but the amount of exercise or calories burned is going to be less than if you had taken a step on a flat road, but it’s still going to burn calories.
With that said, all calorie calculators are all universally wrong.
For instance, it could be that taking 40,000 steps in place may be the equivalent of 10,000 steps up a hill. So you see, there are too many variables to account for.
The Key Takeaway:
It’s still more valuable to take a step than to sit when we’re talking about burning calories. You’re getting exercise when you’re stepping so keep doing it. The only reason to second-guess it is if you’re not advancing.
For instance, if you’re not losing weight despite your intention of losing then try to understand whether you’re consuming more calories than you need to or whether you need to increase your total workload.
But as long as you’re walking and you’re active then that’s better than just sitting or laying down. Grant believes walking is the best universal exercise.
Moreover, the benefits you get from walking are also connected with getting out in the sunshine or being with nature.
[16:25] How Important Are Rest Days?
Exercise puts stress on the body while rest days are intended to allow your body to recuperate from that stress. It’s possible to increase your stress to a degree in which the rewards are diminished, which can work against you. This is the whole notion of overtraining.
Overtraining refers to too much exercise that your body can’t really benefit and recover from anymore.
Going hard with cardio 6-7 days a week is probably too much. You should have at least one day per week of rest. It could even just mean going out for a walk. You don’t have to only sit.
There’s a lot of value in taking yourself out of an exercise regimen. You’re actually allowing yourself to enhance your ability to push harder on your training sessions while recovering from the exercise.
But if you’re not pushing yourself hard, then you may not need as many rest days. One way you can tell is whether you’re waking up more tired or if your muscles are sore everyday.
[20:35] The Best Cardio Exercises
Heavey doesn’t have one particular preferred method. Instead, the method he likes depends on the individual.
There are people who are overweight and running might be extremely difficult for them. This can be challenging on their joints. It could then be better for them to be on a stationary bike or an elliptical machine to reduce pounding on the body. This would allow them to push harder from a cardio perspective rather than running and beating up their joints.
There isn’t a perfect system. If you’re interested in getting better at running, then go run. But it all comes down to each person.
Heavey recommends that if you want general weight loss as your goal, do what you like. Don’t feel like you have to do a machine that you hate.
Secondly, get some variety as this helps keep you motivated in the gym. Grant, for example, varies his cardio exercises from walking and running to boxing. However, sometimes, people feel that exercise needs to look a certain way. It has to be ABC. Forcing yourself to do something you hate can lead to burnout.
Exercise can even be seen as seasonal food. If it’s super hot outside, then you don’t have to run outdoors. Do what strikes you. Change it up and keep yourself engaged and enjoying the process. The easiest way to start losing gains that you’ve made is to get bored and not do anything.
[25:00] Glenmorangie and Scotch Regions Explained
This week, Grant and Heavey discuss the regions known for Scotch. Just like wine, scotch is made by various regions so there are subtypes of scotch.
The five main regions are Lowlands, Highlands, Islay, Speyside, and Campbeltown. Glenmorangie is an example of the Highlands variety.
All of the regions in Scotland are very small except for Highlands which covers 75% of the country. But it doesn’t have the most distilleries. Islay is the smallest but it’s packed with distilleries. Speyside is even more packed.
As to why this is, Grant explains that to make whiskeys, you need freshwater. So you have to be along a river. Speyside has a very large body of water. Hence, a lot of distilleries are centered there.
Part of the reason the Highlands is sparse is that this is where people used to distill back in the day when they were hiding from the king’s counters because they didn’t want to get taxed. The Lowlands is the southern part of Scotland, closest to England.
The biggest takeaway is that it covers a huge amount of square mileage but there’s no one unifying piece. Islay is well-known for its strong peat. While Lowlands are known because they put triple-distill and they’re lighter in spirit. Highlands are known for their variety. Sometimes, they do it in sherry while others are peated casks. This is why Highlands is hard to pin down because it could be anything.
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