575: Set-Point-Theorie: Verteidigt Dein Körper sein genetisches Gewicht? | Fitness mit Mark [Audio]

Set-Point Theory: Is Your Body Defending Its "Genetic Weight"? (#575) What's Really Behind the Yo-Yo Effect – and Three Ways to Combat It. Is your weight genetically predetermined? The set-point theory says yes – conveniently relieving you of all responsibility. However, current research paints a different picture. By the end of this episode, you'll know what remains of the theory and which three factors determine whether it remains a "before-after-before" scenario or leads to real change. Theory of Weight Loss ____________ *ADVERTISEMENT: Information about this episode's advertising partner and all other advertising partners can be found here: https://www.marathonfitness.de/werbep... 🔒 NordVPN: Get the exclusive deal now at https://nordvpn.com/fitness 📶 Saily: 15% discount on your Saily eSIM data plan at https://saily.com/fitness ____________ Mentioned in the podcast: "Looking Good Naked – The Complete Edition" by Mark Maslow (Südwest Verlag) - https://amzlink.to/az0WR8N8CVQ4J Audiobook: Amazon - https://amzlink.to/az0aRqC4v8w6l, Apple Books - https://books.apple.com/de/audiobook/... , Audible - https://www.awin1.com/cread.php?awinm... Mark Maslow's weekly newsletter – for those who want to stay on track - https://www.marathonfitness.de/newsle... Background/Hook: Johanna Kuroczik: "The body doesn't want to lose weight," FAZ, March 25, 2026 https://www.faz.net/aktuell/wissen/me... Scientific sources: Anderson et al. (2001). Long-term weight-loss maintenance: a meta-analysis of US studies. Am J Clin Nutr 74(5):579–584. Bennie et al. (2020). The epidemiology of muscle-strengthening exercise in Europe. PLOS ONE 15(11):e0242220. Binmahfoz et al. (2025). Effect of resistance exercise on body composition during dietary weight loss. BMJ Open Sport Exerc Med 11(3):e002363. Deehan et al. (2024). Dietary fiber, metabolic health and obesity. Nat Rev Gastroenterol Hepatol 21:301–318. Fernández-Verdejo et al. (2025). Body weight regulation models in humans. Nat Rev Endocrinol 21:703–717. Fothergill et al. (2016). Persistent metabolic adaptation 6 years after "The Biggest Loser" competition. Obesity 24(8):1612–1619. Guarneiri et al. (2024). Effects of varying protein amounts and types on diet-induced thermogenesis. Adv Nutr 15(12):100332. Hall et al. (2019). Ultra-processed diets cause excess calorie intake and weight gain. Cell Metab 30(1):67–77. Hall (2022). Energy compensation and metabolic adaptation: "The Biggest Loser" reinterpreted. Obesity 30(1):11–13. Hunter et al. (2008). Resistance training conserves fat-free mass and resting energy expenditure. Obesity 16(5):1045–1051. Jovanovski et al. (2020). Effect of viscous fiber supplementation on body weight. Am J Clin Nutr 111(2):471–485. Kuk et al. (2023). Changes in the prevalence of US adults using diet and exercise for weight loss. PLOS ONE 18(11):e0292810. Kuroczik J. (2026). "The body doesn't want to lose weight." Frankfurter Allgemeine Zeitung, March 25, 2026. MacKenzie-Shalders et al. (2020). The effect of exercise interventions on resting metabolic rate. J Sports Sci 38(14):1635–1649. Martins et al. (2020). Metabolic adaptation is not a major barrier to weight-loss maintenance. Am J Clin Nutr 112(5):1212–1218. Müller et al. (2018). Recent advances in understanding body weight homeostasis. F1000Research 7:1025. Reynolds et al. (2019). Carbohydrate quality and human health. Lancet 393:434–445. Rosenbaum et al. (2018). Resistance training reduces skeletal muscle work efficiency. Obesity 26(10):1576–1583. Speakman & Hall (2023). Models of body weight and fatness regulation. Phil Trans R Soc B 378:20220231. Venkatesh et al. (2024). Characterizing the genetic architecture of changes in adiposity during adulthood. Nat Commun 15:5801. Wilding et al. (2022). Weight regain and cardiometabolic effects after withdrawal of semaglutide. Diabetes Obes Metab 24(8):1553–1564. ____________ Join the over 30,000 dedicated runners who receive weekly motivational new fitness strategies that work via Mark's free #DRNBLBR newsletter: https://www.marathonfitness.de/newsle... My TOP 99 Fitness Tools You'll Love: https://www.marathonfitness.de/tools/... ____________ SOCIAL MEDIA 📹 SUBSCRIBE to the channel: ►    / @markmaslow9244   📲 Facebook ►   / marathonfitness.de   📲 LinkedIn ►   / jendrikschmidt   📷 Instagram ►   / fitnessmitmark   📷 Pinterest ► https://www.pinterest.de/markmaslow/    • 575: Set-Point-Theorie: Verteidigt Dein Kö...