Skip to content 
Why do we stop losing (fat) or increasing (muscle mass) beyond a certain point? In other words, why does losing or gaining become slower?
There are many factors and one of them is ‘METABOLIC SET POINT’
Let’s understand what it is? Firstly, don’t get confused with these difficult words. Metabolic set point/Homeostasis point/Body Fat point/Body Weight point, all these words mean the same. The point at which your body is unable to decrease or increase below a certain level of body fat or weight. Our bodies are designed to remain content within a certain range of body fat or weight. The exact range is dependent on the individual.
Will break down words further to understand it better.
Metabolic set point means Metabolism fixed level
Homeo stasis point means Stable balance level
After understanding its meaning, the second question comes, how does it work? Can we change this set point? Because changing this set point may help us to get our body more in Aesthetic by reducing plateau level and reducing more body fat or gaining muscle mass.
How does it work? Mechanism
Coming Soon
Can we change this set point?
Training: The first hypothesis is that training with high reps (10-15) in the hypertrophy range, reaching failure, and taking short rest periods between sets instead of long rest will aid in shifting this body set point.
This is due to the fact that maintaining constant tension on the muscle, coupled with weight lifting, increases oxygen flow in the muscle (cell) through increased blood flow. This makes the muscles warm up, makes ATP to AMP conversion faster, helps nutrients go into the muscle, and speeds up uncoupling proteins. These help genes work better, like reducing inflammation caused by things like IL-6, IL-1, TNF-, TLR-4, and MCP-1. It also makes more anti-inflammatory hormones called Adiponectin and GLUT-4 that help burn fat and make muscles grow. All this sounds like ‘muscle pump’ or body building or HIIT style training.
Remember, this is just someone’s thought process or believe. We need to check whether this training strategy does change body set point because there are other training strategy too which helps in burning body fat and gaining muscle mass but just because some strategy helps in losing fat and gaining mass doesn’t indicate it will also be going to change body set point for this we need to check scientific studies.
Second, hypothesis:Gut bacteria can have a profound effect on your set point for body fat.
Third Hypothesis:cyanidin 3-glucoside supplementation set lower body fat set point with diet and exercise level. The effect remains even on discontinuance.
Several studies have shown that calorie restriction and weight loss can sluggish the metabolism by decreasing RMR and NEAT and burn fewer calories as a survival mode. Its impact remains longer even after stopping calorie restriction, and hence people gain weight easily once they get off their calories restriction diet.PMID: 20935667 PMID: 23404923 PMID: 27136388 PMID: 18198305 PMID: 21292847 PMID: 7632212 PMID: 17557973
Several studies have shown an increase in NEAT with overfeeding. PMID: 2336074 PMID: 9880251 PMID: 7632212
In our case, this will not be overfeeding, but a reefed day means intake of calories in maintenance or little surplus.
Mechanism:Body down-regulate the energy expenditure with extremely high activity levels to conserve energy (Body defense mechanism/survival mode).
Lowering Testosterone level.
Reverse T3
Extremely high physical activity levels don’t necessarily increase total daily energy expenditure as much as expected above a certain point.PMID: 26832439
Insulin: High insulin levels, which are typically associated with elevated blood glucose levels after a meal, can suppress HSL activity. Insulin promotes fat storage by inhibiting lipolysis (the breakdown of fats) and stimulating fat synthesis. When insulin levels are high, HSL activity is reduced, and the release of fatty acids from adipose tissue is inhibited.
Elevated Blood Glucose: High blood glucose levels, often occurring after carbohydrate-rich meals, can stimulate the release of insulin, leading to the suppression of HSL and a reduction in lipolysis.
High Levels of Free Fatty Acids: High circulating levels of free fatty acids in the blood can activate a feedback mechanism to inhibit HSL activity. When there is already a significant amount of free fatty acids available for utilization, HSL may be suppressed to prevent excessive release of fatty acids from adipose tissue.
Epinephrine (Adrenaline): Epinephrine, a hormone released in response to stress or during physical activity, can stimulate HSL activity and promote lipolysis. However, extremely high levels of epinephrine can lead to the suppression of HSL.
High Dietary Fat Intake: Consuming a high-fat diet, particularly rich in saturated fats, may reduce HSL activity and lead to less mobilization of stored fats.
Certain Drugs and Medications: Some medications, such as beta-blockers and glucocorticoids, can influence lipid metabolism and may suppress HSL activity.
It’s important to note that the regulation of HSL is complex and involves the interaction of multiple hormones and metabolic factors. The balance between lipolysis (fat breakdown) and lipogenesis (fat synthesis) is tightly regulated to maintain energy balance and support various physiological functions. Factors like insulin, glucose levels, and hormone fluctuations play a crucial role in determining the activity of HSL and overall lipid metabolism in the body.
