How You've Been Lied To About Calories, Dieting, Exercise, & Losing Weight

Mar 20, 2024

Join Dr. Robert Lustig, a leading pediatric endocrinologist and expert in metabolism, as he uncovers the truth behind calories and weight loss. He challenges the conventional energy balance model, explaining how the type of food impacts health more than calorie counting. Discover the role of insulin in weight management and learn about 'obesogens' that disrupt our metabolic health. Lustig also shares insights on fiber's importance, the dangers of sugar addiction, and revolutionary ideas to revamp school nutrition for better health outcomes.

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INSIGHT

Limitations of Energy Balance Model

The energy balance model (calories in, calories out) doesn't fully explain weight gain.
It doesn't explain newborn obesity or weight plateaus, suggesting other factors are involved.

ANECDOTE

Newborn Obesity

Studies show newborns are 200 grams heavier now than 25 years ago, mostly fat.
This extra fat, present before consumption of food, challenges the energy balance model.

ANECDOTE

Insulin's Role

Type 1 diabetics, lacking insulin, can eat excessively yet lose weight.
Dr. Lustig's research on hypothalamic obesity showed insulin reduction led to weight loss and increased activity.

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There are several different schools of thought behind obesity and metabolic dysfunction, for example, the energy balance model or “calories-in, calories-out” perspective that many people have felt fooled by. While calories certainly are one piece, there is much more to the puzzle of weight management and metabolic health, like hormonal cascades and oxidative stress.

My guest today is Dr. Robert Lustig, an author and neuroendocrinologist with expertise in metabolism, obesity, and nutrition. He has dedicated his retirement from clinical medicine to help fix the food supply in any way he can, to reduce human suffering, and to promote a collective vision of metabolic health: protect the liver, feed the gut, support the brain.

In this episode we discuss:

Is a calorie really just a calorie? (7:24)
The surprising truth: All models of energy intake are a little right and a little wrong (9:20)
Proven methods for reducing insulin to support weight loss (29:39)
What are obesogens and how are they hijacking our metabolic health? (32:00)
Reactive oxygen species and aging (and how to reduce them) (38:05)
Why glucose and insulin monitoring are powerful levers for metabolic health (42:15)
Summing up the facts and our beliefs around calories and weight (47:00)
The cellular impact of oxidative stress and chronic stress (54:00)
Monch Monch: a new fiber solution for absorbing simple sugars and preventing glucose spikes as well as increasing satiety and boosting microbial diversity (1:02:20)
Food addiction in adults and children and addressing the root cause (1:10:45)
What actions can we take based on scientific advances to make our lives better? (1:24:15)
Why any food that feeds the gut, protects the liver, and supports the brain is a healthy food (1:33:35)
Perfact and how to use it to understand what is metabolically healthy at your exact grocery store (1:40:20)

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