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The Weight Loss Scientist: You've Been LIED To About Calories, Dieting & Losing Weight: Giles Yeo

The Diary Of A CEO・111 minutes read

The brain resists weight loss due to evolutionary adaptations to scarcity, leading to weight regain post-diet cessation. Health can be achieved at various sizes, but exceeding safe fat storage capacity will result in illness.

Insights

  • The brain resists weight loss to protect against perceived survival threats, leading to increased hunger and lowered metabolism post-diet.
  • Genetic differences, like mutations in the leptin and mc4r genes, significantly impact weight and eating behaviors, potentially leading to increased weight gain.
  • Calorie counts are not always accurate, with cooked foods having different caloric availability than raw, emphasizing the need for personalized dietary approaches.

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Recent questions

  • What is the impact of genetic differences on weight?

    Genetic differences, such as those observed in different ethnicities, can impact susceptibility to diseases like diabetes and cardiovascular issues. Specific genes, like the leptin gene and mc4r gene, play crucial roles in regulating fat storage and hunger, with mutations affecting weight and eating behaviors. Mutations in the mc4r gene can lead to increased weight gain, with affected individuals being, on average, 18 kilos heavier by the age of 18.

  • How does the brain respond to weight loss?

    The brain's response to weight loss involves increasing hunger and subtly lowering metabolism to encourage weight regain, a natural survival mechanism from times of food scarcity. The brain's resistance to weight loss stems from evolutionary adaptations to periods of food scarcity, now challenged by the abundance of food in modern times, leading to weight regain post-diet cessation. Our brain is adapted for a feast-famine environment, but we live in a feast environment due to societal setups like supermarkets and processed foods.

  • What is the role of protein in weight loss?

    Protein makes you feel fuller than fat and carbohydrates due to its complexity and longer digestion time. Protein digestion results in amino acids that require more energy to metabolize compared to fat and carbs. For every 100 protein calories consumed, only 70 are usable due to the energy spent on protein metabolism. Caloric content on food packages does not reflect the energy spent on protein metabolism.

  • How does Instagram influence dietary choices?

    Exposure to conflicting diet advice on Instagram can lead to confusion and decreased confidence in one's dietary choices. The curated nature of Instagram content, especially regarding food and diet, can trigger individuals susceptible to eating disorders or obsessive-compulsive behaviors. Approximately 49% of women following food or eating accounts on Instagram exhibit signs of orthorexia, indicating a significant portion of this demographic struggles with diet-related fears.

  • What are the challenges of combating obesity?

    To combat obesity, making healthier food more affordable is crucial to encourage healthier choices. The goal is not to eliminate indulgent foods like chocolate but to make them healthier and more accessible. Destigmatizing obesity is essential to have productive conversations with policymakers and allocate resources effectively. Health can be achieved at various sizes, but exceeding safe fat storage capacity will result in illness.

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Summary

00:00

"Weight gain, calorie myths, and food obsessions"

  • Between 20 and 50 years old, the average person gains about 15 kilos in weight.
  • Dr. Giles Yeo, an expert on fat, authored "Why Calories Don't Count," emphasizing the importance of what you eat.
  • The brain resists weight loss, fearing reduced survival chances.
  • Calorie counts are inaccurate; a stick of celery goes from 6 to 31 calories when cooked.
  • Veganism is often seen as a diet for the privileged, needing a shift in stereotypes.
  • Sustainable weight loss involves a simple set of numbers applicable to any diet.
  • Juice is a topic of discussion, revealing a personal connection to food and relaxation.
  • Dr. Giles Yeo is a professor at the University of Cambridge, researching how the brain controls food intake.
  • Over 25 years, Dr. Giles Yeo has observed a polarized societal view on food, with both enjoyment and fear.
  • Orthorexia, an eating disorder, involves an obsession with eating perfectly, akin to obsessive-compulsive behavior.

14:25

Instagram's Influence on Diet, Genetics, and Weight

  • Approximately 49% of women following food or eating accounts on Instagram exhibit signs of orthorexia, indicating a significant portion of this demographic struggles with diet-related fears.
  • Instagram predominantly attracts female users, with food and fitness being prominent themes on the platform.
  • The curated nature of Instagram content, especially regarding food and diet, can trigger individuals susceptible to eating disorders or obsessive-compulsive behaviors.
  • Exposure to conflicting diet advice on Instagram can lead to confusion and decreased confidence in one's dietary choices.
  • The absence of a singular correct diet contributes to the abundance of conflicting dietary information, emphasizing the need for individuals to find what works best for them biologically, psychologically, and lifestyle-wise.
  • Genetic differences, such as those observed in different ethnicities, can impact susceptibility to diseases like diabetes and cardiovascular issues.
  • Specific genes, like the leptin gene and mc4r gene, play crucial roles in regulating fat storage and hunger, with mutations affecting weight and eating behaviors.
  • Mutations in the mc4r gene can lead to increased weight gain, with affected individuals being, on average, 18 kilos heavier by the age of 18.
  • The brain's response to weight loss involves increasing hunger and subtly lowering metabolism to encourage weight regain, a natural survival mechanism from times of food scarcity.
  • The brain's resistance to weight loss stems from evolutionary adaptations to periods of food scarcity, now challenged by the abundance of food in modern times, leading to weight regain post-diet cessation.

28:23

"Obesity Crisis: Impact of Modern Diets"

  • Our brain is adapted for a feast-famine environment, but we live in a feast environment due to societal setups like supermarkets and processed foods.
  • Efficiencies in food production have made calories cheaper, with a thousand calories costing 90p in the UK.
  • More people are dying from overnutrition than undernutrition, leading to a global obesity crisis.
  • Obesity is an emergency due to associated health risks like diabetes and heart disease, costing the NHS billions annually.
  • BMI is effective on a population level but not as useful for individual health due to varying body shapes and fat distribution.
  • Front-loading calories at breakfast may not significantly impact weight compared to back-loading at dinner, but it can reduce hunger throughout the day.
  • Keto diets were originally for epilepsy, but their extreme versions are unsustainable due to high fat content.
  • Keto may be beneficial for type 2 diabetics to control blood glucose with a milder approach focusing on plant-based fats.
  • High protein diets can make you feel fuller, leading to eating less and potentially aiding weight loss.
  • Studies on the long-term safety and effectiveness of extreme keto diets are lacking, emphasizing the need for further research.

43:14

Protein digestion affects caloric availability and quality.

  • Protein makes you feel fuller than fat and carbohydrates due to its complexity and longer digestion time.
  • Protein digestion results in amino acids that require more energy to metabolize compared to fat and carbs.
  • For every 100 protein calories consumed, only 70 are usable due to the energy spent on protein metabolism.
  • Caloric content on food packages does not reflect the energy spent on protein metabolism.
  • Calories are not an accurate measure of food quality, focusing solely on quantity.
  • Caloric availability refers to the calories extracted from food versus the total calories present.
  • Cooking food can increase caloric availability, as seen with celery going from 6 to 30 calories when cooked.
  • Caloric availability varies even with the same food, depending on its form or preparation.
  • Calorie counts on food packages may not accurately represent the actual calories absorbed by the body.
  • Calorie counting can be a useful tool for weight management but may not reflect the quality of food consumed.

56:42

Gluten-free and lactose intolerance: genetic testing insights.

  • Gluten-free is not a product but refers to rice, beneficial for those with celiac disease.
  • People with celiac disease find it easier to access gluten-free meals now.
  • Getting diagnosed for gluten intolerance is essential, as symptoms may vary.
  • Trying gluten after a keto diet showed no adverse effects, suggesting gut restoration.
  • Gut issues can be caused by various factors, not just gluten.
  • Lactose intolerance affects a significant portion of the population.
  • Lactase enzyme breaks down lactose, with a mutation allowing some to digest milk as adults.
  • Genetic tests can predict lactose intolerance, alcohol tolerance, and caffeine metabolism.
  • 23andMe offers genetic testing but may not cover all genes compared to other companies.
  • Plant-based diets require careful planning and supplementation, not suitable for everyone.

01:11:04

"Advocating for Less Meat Consumption for Health"

  • Activist groups protest by pouring milk on supermarket floors to advocate against animal products
  • Strategy proposed to reduce meat consumption by 10-20% for environmental benefits
  • Emphasis on eating less meat to address environmental impact and health concerns
  • Discussion on the need for systemic changes to reduce meat consumption
  • Suggestion to make healthier food choices more accessible and affordable
  • Comparison between orange juice and Coca-Cola in terms of sugar content
  • Explanation of the ineffectiveness of the alkaline diet and its misconceptions
  • Weight Watchers' effectiveness depends on individual preferences and social support
  • Genetic influence on body weight and the challenge of fighting against familial predispositions
  • Difficulty in changing body size due to genetic factors and familial similarities

01:24:45

"Weight Set Points, Metabolism, and Aging"

  • Each person has a weight range they naturally maintain without much effort.
  • People have different set points for weight, with some finding it harder to resist food.
  • Metabolism doesn't start to decline until around age 60, not 40 or 50 as previously thought.
  • Factors like wealth, sedentary jobs, and decreased exercise contribute to weight gain as people age.
  • Muscle mass is crucial for metabolism, and resistance training becomes vital in older age.
  • On average, people gain 15 kilos (32.2 pounds) between ages 20 and 50.
  • To maintain health and mobility, focus on muscle mass rather than just weight.
  • A sustainable weight loss strategy involves balancing protein intake, fiber consumption, and limiting added sugars.
  • Exercise is more effective for weight maintenance than initial weight loss for non-athletes.
  • Body positivity challenges weight stigma and promotes acceptance of all body sizes.

01:38:04

"Safe Fat Storage Key to Health"

  • Fat storage is crucial for health, with fat cells expanding and contracting in size but maintaining the same number.
  • Safest fat storage is within fat cells; excess fat can lead to health issues when stored in muscle or liver.
  • Different individuals have varying capacities for safe fat storage, with East Asian and South Asian people having lower capacities than white people or Polynesians.
  • Exceeding personal safe fat storage capacity leads to illness, emphasizing the importance of maintaining a healthy weight.
  • Health can be achieved at various sizes, but exceeding safe fat storage capacity will result in illness.
  • Destigmatizing obesity is essential to have productive conversations with policymakers and allocate resources effectively.
  • To combat obesity, making healthier food more affordable is crucial to encourage healthier choices.
  • The goal is not to eliminate indulgent foods like chocolate but to make them healthier and more accessible.
  • Personal experiences, such as family health issues, can prompt reevaluation of priorities and lifestyle choices.
  • Learning from challenging experiences can lead to self-reflection and a deeper understanding of personal health and well-being.

01:51:38

"Explore intel.co.uk vpro for podcast resources"

  • Visit intel.co.uk vpro for more information on helpful resources related to the podcast content. Subscribing to the podcast is a clear indicator of enjoying the episode, so hitting the subscribe button is appreciated to gauge the popularity of each episode.
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