Exploring Food Quality and Flavor Variations

Have you ever counted calories before?

What’s one small change you’d like to make in how you eat?

Today, Jay invites geneticist and author Giles Yeo to challenge one of the most persistent beliefs in modern health culture: the idea that all calories are created equal. Giles is a professor at the University of Cambridge, specializing in the study of how genes influence appetite and body weight. He is the author of Gene Eating and Why Calories Don’t Count, both of which challenge conventional diet myths through the lens of cutting-edge science. Giles is also a science communicator and host of the podcast Dr. Giles Yeo Chews the Fat, where he breaks down complex nutritional concepts with clarity and humor.

Jay begins by asking the question on everyone’s mind—do calories really count? Giles, with a calm and science-grounded approach, unpacks why the answer isn’t so simple. While calorie counting has become a cornerstone of dieting, he explains that the way our bodies extract and process calories depends heavily on the quality of the food, not just the number printed on a label. 

Giles shares how our genetic makeup influences hunger, satiety, and fat storage in ways that most diet plans fail to consider. Jay and Giles explore the emotional and social layers of eating, diving into how cultural conditioning, access to healthy food, and even marketing affect our food choices. They also examine why it's harder for some people to lose weight than others—not because of laziness or lack of willpower, but because their biology is wired differently. Giles challenges the shame-based narratives around body weight and reframes the discussion around health, sustainability, and self-awareness. 

In this interview, you'll learn:

How to Eat for Quality, Not Just Calories

How to Read Food Labels the Right Way

How to Choose Protein, Fiber, and Sugar Wisely

How to Spot Diet Myths That Don’t Serve You

How to Lose Weight Without Obsessing Over Numbers

How to Understand Your Body’s Unique Metabolism

How to Manage Cravings with a Plan, Not Willpower

You don’t need to follow a strict diet or obsess over every calorie to feel better in your body. Instead, focus on nourishing yourself with real, quality foods, making small sustainable changes, and understanding how your unique biology works.

With Love and Gratitude,

Jay Shetty

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What We Discuss:

00:00 Intro

02:54 Do Calories Actually Matter?

03:33 Why Protein Makes Your Body Work Harder

05:12 Are You Eating More Than You Think?

07:05 Why Food Quality Matters More Than Quantity

07:56 How Processing Increases Calorie Absorption

11:04 What Really Makes Food Healthy?

12:00 When Did Obesity Become a Global Crisis?

12:52 How Fast Food Became the Default

15:05 The Real Impact of Unhealthy Weight Gain

17:45 The Macronutrients You’re Missing Out On

20:08 Are You Absorbing the Nutrients You Eat?

22:58 How Cutting Ultra-Processed Foods Affects Weight

24:59 Does Better Flavor Mean More Nutrition?

26:32 Why We Process Calories Differently

29:45 Can You Actually Target Belly Fat?

30:54 How Genetics Influence Your Body Shape

32:06 Are You Limited by Your Genes?

34:55 How to Adjust Your Diet for Real Change

38:14 The Smart Way to Read a Nutrition Label

40:53 Fried vs. Baked: What's the Healthier Option?

41:51 What Is 'Incidental Virtuous Food'?

44:52 Is Orange Juice as Healthy as You Think?

47:32 How Food Labels Can Be Misleading

49:24 The Truth About Protein Bars

51:07 3 Things to Focus on When Reading Labels

52:45 The Hidden Ingredients to Watch For 

55:56 Why Weight Is About Biology, Not Willpower

58:39 Do You Really Lack Willpower?

59:11 How to Outsmart Your Cravings

01:01:29 Why “Out of Sight, Out of Mind” Works

01:04:06 Do Not Neglect Your Health as You Age

01:07:12 What You Need to Know About Appetite-Suppressing Drugs

01:11:02 The Hidden Risks of Weight Loss Medications

01:12:33 2 Truths Everyone Should Know About Healthy Eating

01:13:58 Start With This: Protein, Fiber, and Sugar

01:15:55 Giles on Final Five

Episode Resources:

Dr. Giles Yeo | Instagram

Dr. Giles Yeo | Facebook

Dr. Giles Yeo | LinkedIn

Dr. Giles Yeo | X

Gene Eating: The Story of Human Appetite

Why Calories Don't Count: How We Got the Science of Weight Loss Wrong

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