The winter holidays are traditionally a time of family gatherings and feasts. There’s no shortage of delicious food on the table during this time, as shown by the face that most of the annual weight gain in America is crammed into the time between Thanksgiving and New Year’s. If you are someone who wants to minimize the expansion of your waistline during this time, then listen up! First, be aware of what you eat. Simply keeping tabs on your food intake can help cut the calori

How do you change your habits to prevent weight loss and weight regain? First and foremost, you need to change your perspective. You shouldn’t worry about stopping weight loss and gain because you are going to have daily fluctuations that don’t mean anything. Similarly, maybe you gain muscle tissue over time, which is certainly not a bad thing. You need to start looking at other aspects of health and wellbeing once you reach your goal weight: How you feel Energy levels Streng

What should you do if your spouse keeps sabotaging your dieting efforts? This is a common occurrence, where you want to diet and improve your body composition or health, while your spouse keeps bringing problematic foods into the house and doesn’t support your goals. The simple solution (in theory) is to tell them to kick rocks. That might seem extreme, but you really have to ask yourself if being with someone who doesn’t support your goals is worth it? Now, obviously there c

One of the biggest obstacles of self-evolution is our self-identity. Let me break that down for you… In order to move forward in our beliefs, we need to unlearn old beliefs. But that’s really hard to do when you associate your old beliefs with your self-identity because you essentially need to break down who you are in order to become a better version of yourself. So, think about people who’s entire identity is wrapped up in a belief system. In nutrition, this includes people

Let’s talk about fats and fatty acids. One of our listeners asked us to address our thoughts on saturated vs unsaturated fats and the idea that polyunsaturated (PUFAs) fats are toxic. First and foremost, PUFAs are not toxic! Getting too much PUFA in the diet (>10% calories), be it omega-6s or omega-3s, can harm health be make cell membranes too fluid, but this isn’t toxicity. Even with industrial seed oils, they aren’t toxic and they aren’t inflammatory. Research has shown th

What if we told you that you could reverse type 2 diabetes? You’d call BS, right? Well you would be wrong! You can absolutely reverse type 2 diabetes under the right circumstances. All it requires is fat loss. The fundamental cause of type 2 diabetes has been described as the Twin Cycle Hypothesis, with the two cycles involving the liver and the pancreas. When you exceed your personal fat threshold, you begin to store fat in skeletal muscle, the liver, and the pancreas, causi

Although there is no consensus on what criteria define metabolic health, people who seem pretty healthy despite being obese are considered to have what’s called “metabolically healthy obesity” (MHO). Commonly, these people are obese without the insulin resistance, low-grade inflammation, elevated blood lipids, or high levels of visceral fat. This state is often used to facilitate the belief that obesity isn’t harmful to one’s health. Yet, those with MHO are still at an increa

How many times have you heard this: when it comes to satiety, protein > carbohydrate > fat? It’s true, to an extent, as high-protein diets lead to spontaneous reductions in food intake compared to high-carbohydrate or high-fat diets. However, the important mediating variable is food choice! Beans are just as satiating as meats despite different macros because the food structure and fiber helps offset the lower protein content. Meats are more satiating than protein shakes Whol

Does fructose preferentially refill liver glycogen, or just make you fat? ⁣ For anyone working out regularly, consuming some fructose (15–30 grams) alongside some starch or glucose can help refill glycogen stores by preferentially refilling glycogen stores and help the ingested glucose or starch be used for skeletal muscle glycogen synthesis. Fructose often gets a bad rap for reasons we have discussed in previous videos. Namely, the belief that it can become fat. But, that’s

There’s a lot of misunderstandings around detoxifying the body. On the one hand, you have many in the “evidence-based” crowd saying detoxification interventions are pointless because we have a liver. On the other hand, you have many in the alternative health circles that promote products with absolutely zero efficacy for aiding with detoxification. As always, the truth is somewhere in the middle. Why the discord? Because sensationalism sells and gets you attention. Both camps

For those of you who have been undereating protein for a long time, you’ll find that increasing your protein intake to an adequate amount is very difficult because of increases in satiety as well as a misunderstanding of what foods are good sources of protein. And we aren’t going to focus on bioavailability here. We can think about foods as providing protein on the basis of both volume and calories. Fibrous veggies provide roughly half of their calories from protein, but they

⁣ If you could 𝘥𝘢𝘮𝘢𝘨𝘦 𝘺𝘰𝘶𝘳 𝘮𝘦𝘵𝘢𝘣𝘰𝘭𝘪𝘴𝘮, or slow it down so much that weight loss was impossible, how could anorexia or starvation exist?⁣ ⁣ What if I told you that this entire concept of metabolic damage is 𝗼𝘃𝗲𝗿𝗯𝗹𝗼𝘄𝗻 and preys on the desperation of dieters who hit a wall in their efforts? Instead of people helping you understand the true reason for your plateau, they want you to believe they have the 𝘰𝘯𝘭𝘺 𝘴𝘰𝘭𝘶𝘵𝘪𝘰𝘯 𝘵𝘰 𝘺𝘰𝘶𝘳 𝘱𝘳𝘰𝘣

So many people think that fruit is 𝗯𝗮𝗱 𝗳𝗼𝗿 𝗵𝗲𝗮𝗹𝘁𝗵 because of its sugar content, particularly fructose.⁣ ⁣ 𝗦𝘂𝗴𝗮𝗿 𝗶𝘀 𝘀𝘂𝗴𝗮𝗿, 𝗿𝗶𝗴𝗵𝘁?⁣ ⁣ While sugars may be identical on a molecular level, 𝘸𝘦 𝘴𝘪𝘮𝘱𝘭𝘺 𝘤𝘢𝘯’𝘵 𝘰𝘷𝘦𝘳𝘭𝘰𝘰𝘬 𝘵𝘩𝘦 𝘧𝘰𝘰𝘥𝘴 𝘴𝘶𝘱𝘱𝘭𝘺𝘪𝘯𝘨 𝘵𝘩𝘦𝘮. There is a huge difference between a sugar-sweetened beverage and a piece of fruit when it comes to how it impacts your health. ⁣ ⁣ Fiber, water, sugar concentration, and phyt

𝗧𝗮𝘀𝘁𝗲 𝗽𝗿𝗲𝗳𝗲𝗿𝗲𝗻𝗰𝗲𝘀 𝗮𝗻𝗱 𝗰𝗼𝗻𝗱𝗶𝘁𝗶𝗼𝗻𝗶𝗻𝗴 ⁣ ⁣ Have your taste preferences changed over time? Do you enjoy foods you once hated as a child? Do you still glamorize desserts? Do you love the taste of oysters or alcohol? ⁣ ⁣ 𝗖𝗵𝗲𝗰𝗸 𝘁𝗵𝗶𝘀: 𝘺𝘰𝘶𝘳 𝘵𝘢𝘴𝘵𝘦𝘴 𝘢𝘳𝘦 𝘮𝘢𝘭𝘭𝘦𝘢𝘣𝘭𝘦. Your perceptions around certain foods and beverages play a huge role in determining how they taste, as does your exposure to them.⁣ ⁣ Remember when you were a child

𝐃𝐨 𝐲𝐨𝐮 𝐭𝐞𝐧𝐝 𝐭𝐨 𝐭𝐚𝐤𝐞 𝐨𝐧 𝐭𝐡𝐞 𝐡𝐚𝐛𝐢𝐭𝐬 𝐨𝐟 𝐭𝐡𝐨𝐬𝐞 𝐲𝐨𝐮 𝐬𝐩𝐞𝐧𝐝 𝐦𝐨𝐬𝐭 𝐨𝐟 𝐲𝐨𝐮𝐫 𝐭𝐢𝐦𝐞 𝐰𝐢𝐭𝐡? ⁣ ⁣ Do you start to act like them? Do you speak in similar ways? 𝘐 𝘬𝘯𝘰𝘸 𝘐 𝘥𝘰… ⁣  ⁣ Humans are social creatures, 𝘴𝘰 𝘪𝘵 𝘪𝘴 𝘰𝘯𝘭𝘺 𝘯𝘢𝘵𝘶𝘳𝘢𝘭 𝘵𝘩𝘢𝘵 𝘰𝘶𝘳 𝘢𝘵𝘵𝘪𝘵𝘶𝘥𝘦 𝘢𝘯𝘥 𝘦𝘹𝘱𝘦𝘤𝘵𝘢𝘵𝘪𝘰𝘯𝘴 𝘮𝘪𝘮𝘪𝘤 𝘰𝘶𝘳 𝘬𝘪𝘯. We also have that lovely innate tribalism that directs more of our behaviors than we like to a

⁣ No, your metabolism isn’t 𝘣𝘳𝘰𝘬𝘦𝘯, you aren’t a 𝘴𝘱𝘦𝘤𝘪𝘢𝘭 𝘴𝘯𝘰𝘸𝘧𝘭𝘢𝘬𝘦, you’re simply human.⁣ ⁣ People are notoriously incorrect at estimating how much they are eating. ⁣ ⁣ One seminal study on this topic found that obese adults who claimed to be eating less than 1200 Calories per day and not be losing weight were underreporting by nearly 50%! Other studies have found that normal weight people, athletes included, underestimate by an average of 10–20%.⁣ This

⁣ When we embark on our 𝘫𝘰𝘶𝘳𝘯𝘦𝘺 𝘰𝘧 𝘤𝘩𝘢𝘯𝘨𝘦, whatever that change may be, things can be difficult. We are 𝘢𝘤𝘵𝘪𝘷𝘦𝘭𝘺 trying to leave our old routines behind and develop new ones, something that requires a lot of 𝘸𝘪𝘭𝘭𝘱𝘰𝘸𝘦𝘳 and enough active thought to discourage many.⁣ ⁣ 𝗙𝗼𝗰𝘂𝘀 𝗼𝗻 𝘁𝗵𝗲 𝗳𝘂𝘁𝘂𝗿𝗲!⁣ ⁣ You’ll only need 𝘸𝘪𝘭𝘭𝘱𝘰𝘸𝘦𝘳 in the beginning. The longer you push through the uncomfortable zone, the easier things become as new hab

⁣ 𝗚𝗲𝘁 𝘁𝗵𝗶𝘀: ensuring you get ample potassium is critical for optimal health.⁣ ⁣ This is generally easy to do if you eat a whole-foods diet rich in 𝘱𝘭𝘢𝘯𝘵𝘴, but many people don’t eat a lot of plants, even if they are eating mostly whole foods. 𝗟𝗼𝘄-𝗰𝗮𝗿𝗯𝗼𝗵𝘆𝗱𝗿𝗮𝘁𝗲 𝗱𝗶𝗲𝘁𝘀 𝗮𝗿𝗲 𝗮 𝗴𝗿𝗲𝗮𝘁 𝗲𝘅𝗮𝗺𝗽𝗹𝗲 𝗼𝗳 𝘁𝗵𝗶𝘀 𝗰𝗼𝗻𝘂𝗻𝗱𝗿𝘂𝗺. ⁣ ⁣ 𝗙𝗨𝗡 𝗙𝗔𝗖𝗧: Ensuring adequate potassium on a low-carb diet is all the more important to balance the hig

⁣ 𝗔 𝗳𝗿𝗲𝗾𝘂𝗲𝗻𝘁 𝗾𝘂𝗲𝘀𝘁𝗶𝗼𝗻 𝗳𝗿𝗼𝗺 𝗼𝘂𝗿 𝗽𝗮𝗴𝗲: 𝘞𝘩𝘺 𝘥𝘰 𝘐 𝘴𝘮𝘦𝘭𝘭 𝘭𝘪𝘬𝘦 𝘤𝘢𝘵 𝘱𝘪𝘴𝘴?!⁣ ⁣ It’s common for athletes and fitness enthusiasts to have sweat that stinks like ammonia. ⁣ ⁣ 𝗪𝗵𝘆?⁣ ⁣ It comes down to amino acid metabolism. When amino acids from the diet or our skeletal muscle are metabolized within the liver, ammonia is produced. Normally, the liver works to convert this ammonia into urea and excrete in the urine (𝘵𝘩𝘢𝘯𝘬𝘴 𝘬𝘪𝘥�

Paying attention to the calories and macronutrients you get from food is valuable from both a health and body composition standpoint, but it