An Evidence-Based Guide to Weight Loss Without Fads (and Why It’s So Damn Hard) with Dr. Eric Williamson
Bite Back with Abbey Sharp
Balancing Deficit Depth to Limit Adaptations
Abbey asks about safe deficits; Eric recommends moderate deficits (~20%) targeting ~1% bodyweight weekly to preserve muscle.
In today’s episode of Bite Back with Abbey Sharp, we will be chatting with Registered dietitian and PhD Dr. Eric Williamson. Eric is a fellow registered dietitian specializing in fitness, performance and longevity, with a PhD that focused on the intersection of exercise nutrition and metabolic health. He’s also the director of nutrition at Canyon Ranch wellness resorts and has been a key scientific advisor for my supplement brand, Neue Theory. Eric and I discuss the compensatory mechanisms that come into play when we try to lose weight (which makes it seemingly impossible). We talk about the importance of muscle mass for helping to “boost” metabolism. We discuss the role of women’s hormones in making weight loss more difficult. And we discuss calorie counting, and alternative gentle methods that are not restriction-based.
Topics:
00:37 - Weight Loss New Years Resolutions
05:25 - The Futility of Calories In - Calories Out
08:37 - Compensatory Mechanisms in Weight Loss
10:41 - How the Brain Reacts to Weight Loss
14:48 - How Metabolism Affects Weight Loss
20:19 - How Hormones Affects Weight Loss
24:09 - What Actually Matters for Weight Loss
32:18 - Getting Out of the Restrictive Mindset
36:20 - Do You Need to Track Calories?
42:41 - Why Weight Loss is a STRUGGLE
References:
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6058072/
- https://www.ncbi.nlm.nih.gov/books/NBK572145/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC3718776/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC3649463/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9875820/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8235588/
- https://pubmed.ncbi.nlm.nih.gov/16469977/
- https://pubmed.ncbi.nlm.nih.gov/31256714/
- https://pubmed.ncbi.nlm.nih.gov/34538033/
- https://link.springer.com/article/10.1007/s00394-022-03054-z
- https://pmc.ncbi.nlm.nih.gov/articles/PMC5639963/
Check in with today’s amazing guest Eric Williamson:
- Instagram @eric.williamson.phd
- Website: www.unlockedfitnessandnutrition.com
Disclaimer: The content in this episode is for educational and entertainment purposes only and is never a substitute for medical advice. If you’re struggling with with your mental or physical health, please work one on one with a health care provider.
Trigger Warning: We will be discussing weight loss in today’s episode and mentioning calories, so feel free to skip this video if that is not supportive to your journey.
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✨ Reach Your Weight & Health Goals — Without Dieting! Pre-order The Hunger Crushing Combo Method, Abbey’s revolutionary additive approach to eating well. Learn how to boost satiety, stabilize blood sugars, reduce disease risk, and improve your relationship with food — all while getting the best nutrient bang for your caloric buck. With 400+ research citations, cheat sheets, evidence-based actionable tips, meal plans, and adaptable recipes, The Hunger Crushing Combo Method is the only nutrition bible you’ll ever need.
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Pre-order The Hunger Crushing Combo Method by Jan 12 and receive a FREE HCC Holiday Survival E-Book. Redeem your freebie here: Hachette Book Group
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😃 American friends! Goodreads is giving away 20 FREE copies of The Hunger Crushing Combo Method.
Enter here: Goodreads Giveaway
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🇨🇦 Canadian Giveaway (Dec 22 – Jan 11)
Canadians, it’s your turn! We’re giving away 20 FREE copies of The Hunger Crushing Combo Method.
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- Winners will be contacted via Instagram DMs
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