In this video, I go head-to-head defending the calories in vs. calories out (CICO) model against Jay Feldman and the Energy Balance Podcast. While Jay claims the CICO model is a myth, I break down why energy balance still matters and why calories, despite their flaws, remain the backbone of weight management. I dive into how calories are measured, the real story behind bioavailability, and the tricky reality of tracking intake and expenditure.

We also cover metabolic efficiency and why popular claims about constrained energy expenditure often miss the point. I tackle the myths around hypothyroidism and metabolism to show why blaming your thyroid is not the get-out-of-jail-free card people think it is. If you are ready for a no-nonsense, evidence-backed defense of why calories still count, this video pulls no punches.

00:00 Introduction

00:57 Food Intake Has Gone Up and Movement Has Gone Down

03:40 Beginning of Response to Jay

05:20 Understanding Calories: Measurement and Misconceptions

07:25 The Role of Bioavailability in Caloric Intake

11:50 Water Has Zero Calories Yet Adds Weight

14:00 Examining Jays Citations

26:00 My Citations In Support of CICO

34:46 Hypothyroidism and Energy Expenditure

38:40 Closing Thoughts

Coaching inquiries email me at randall@alwaysadaptive.com or visit alwaysadaptive.com