The Diary Of A CEO with Steven Bartlett

The Calories Expert: "Health Experts Are Wrong About Calories!" "The Surprising Benefits Of Diet Coke!" & "The Link Between Obesity & Past Abuse!"

Mar 14, 2024

Topics include calorie truth, sugar addiction, muscle growth speed, weight loss struggles. Artificial sweeteners, whey protein, caffeine benefits discussed. Debunking diet myths, belly fat loss, and exercise impact on weight loss. GLP1 mimetics for appetite control, gut health advancements, and toxic relationship reflections shared.

02:32:22

Episode guests

Layne Norton

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Highlights

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Episode notes

Podcast summary created with Snipd AI

Quick takeaways

Understanding portion control is crucial for accurate calorie intake estimation and weight management.

Adherence and consistency in diet are more important than the specific diet type for successful weight loss.

Discipline outweighs motivation in achieving long-term weight loss goals by addressing traumas and habitual patterns.

Continuous education, mindful eating, and monitoring progress are essential for sustainable weight management.

Tailoring weight loss strategies to individual responses, metabolic adaptations, and hunger fluctuations is key for success.

Artificial sweeteners like those in diet sodas can aid weight loss by reducing overall calorie intake without causing weight gain directly.

Deep dives

Understanding Calorie Deficits and Portion Sizes

Many people struggle to accurately estimate their calorie intake due to not understanding portion sizes, leading to challenges in achieving a calorie deficit. Lane Norton highlights the importance of portion control and the impact of calorie-dense foods in weight management. He discusses the misinformation around calorie deficits, emphasizing the need to weigh food for precision and reveals the surprising reality of calorie discrepancies in reported versus actual intake.

Discipline Over Motivation

00:33

Embrace the Uncertainty and Persist

01:59

Understanding Calories In and Calories Out

01:29

Trade-offs in Health Choices

01:21

Introduction

2min

Bridging the Gap: From Skinny Kid to Nutrition Coach

5min

Navigating Past Trauma and Behavior Change

22min

The Power of 'Why' in Sustaining Change

6min

Decoding Calories and Weight Management

25min

Unraveling the Controversy of Artificial Sweeteners

15min

Exploring the Benefits of Creatine Monohydrate as a Supplement

4min

Optimizing Performance with Supplements

10min

Understanding Body Fat and Weight Loss

26min

10.

Exploring the Effects of GLP1 Mimetics on Appetite Control

12min

11.

Advancements in Gut Health Testing & Importance of Resistance Training

3min

12.

Dispelling Misconceptions and Building Muscle with Resistance Training

10min

13.

Navigating Toxic Relationships and Knowing When to Let Go

13min

CrossFit vs. marathon running? Yoga vs. pilates? Does the fitness world always have to be a battleground, or is there a middle ground that everyone can agree on?

Dr. Layne Norton is a former powerlifting champion and professional bodybuilder. He is the founder of Biolayne LLC and the co-founder of Carbon Diet Coach.

In this conversation Layne and Steven discuss topics such as, the truth about calories, sugar addiction, growing muscle three times faster, and why people can’t lose weight.

(00:00) Intro

(02:04) Making Fitness Accessible to Everyone

(13:46) My Bullying Experiences Is My Driver to Help People

(16:39) How to Overcome Our Food Addiction

(14:39) Finding the Psychological Ways That Stop Us from Achieving What We Want

(18:02) How to Build Motivation and Discipline

(24:33) Setting Big Goals Stop You from Achieving Them

(27:14) The Psychology of Taking Small Steps Really Work

(29:23) What Takes for a Person to Decide to Lose Weight or Go to the Gym?

(35:00) Calories In/Calories Out

(37:53) Thermic Effect of Food

(41:49) Metabolic Adaptation

(44:02) Can You Lose Weight in Calorie Surplus?

(52:58) Artificial Sweetness

(59:49) Is Sugar Addictive?

(01:06:07) Craving Sugar

(01:08:02) How Sweeteners Affect Our Gut

(01:09:16) What Supplements Do You Recommend?

(01:14:25) Whey Protein

(01:18:03) Caffeine

(01:19:08) Intermittent Fasting

(01:20:16) Does Fasting Help When You're Ill?

(01:24:24) Can You Lose Belly Fat?

(01:27:40) Is Exercise Useful for Weight Loss?

(01:30:40) Exercising Helps Having a Balanced Diet

(01:35:07) Keto Diet

(01:39:21) Fat Loss and Fat Oxidation

(01:41:55) The Importance of Failure in Success Rate

(01:49:53) Ozempic

(01:53:10) What Are the Downsides of These Drugs?

(02:00:36) What Do You Think of the Fitness Industry?

(02:08:05) Resistance Training

(02:09:16) How to Grow Big Muscles

(02:17:21) Last Guest Question

Follow Layne:

Twitter - https://bit.ly/4ch4nA0

Instagram - https://bit.ly/3PlE0PI

Watch the episodes on Youtube - https://g2ul0.app.link/3kxINCANKsb

Follow me:

https://beacons.ai/diaryofaceo

Flight Fund:

http://www.flight-fund-manager.seedrs.com

Sponsors:

Vodafone V-Hub: https://www.vodafone.co.uk/business/sme-business/Steven-Bartlett-Digital-SOS?cid=psoc-ent_li_ebu_/brnd/Stevenbartlett01/aws/11.23/SB

ZOE: http://joinzoe.com with an exclusive code CEO2024 for 10% off

Studies mentioned in the episode:

Obesity Risk for Female Victims of Childhood Sexual Abuse: A Prospective Study:

https://www.researchgate.net/publication/6230287_Obesity_Risk_for_Female_Victims_of_Childhood_Sexual_Abuse_A_Prospective_Study

Successful weight loss maintenance: A systematic review of weight control registries:

https://pubmed.ncbi.nlm.nih.gov/32048787/

Creatine for the Treatment of Depression:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6769464/

Discrepancy between self-reported and actual caloric intake:

https://pubmed.ncbi.nlm.nih.gov/1454084/

Non-nutritive sweetened beverages versus water after a 52-week weight management programme: a randomised controlled trial:

https://www.nature.com/articles/s41366-023-01393-3

Short-term consumption of sucralose with, but not without, carbohydrate impairs neural and metabolic sensitivity to sugar in human:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7784207/

A randomized controlled trial to isolate the effects of fasting and energy restriction on weight loss and metabolic health in lean adults:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7784207/

Evidence for sugar addiction: Behavioral and neurochemical effects of intermittent, excessive sugar intake:

https://www.sciencedirect.com/science/article/abs/pii/S0149763407000589

The NutriNet-Santé Study

https://classic.clinicaltrials.gov/ct2/show/NCT03335644

Relation between caloric intake, body weight, and physical work: studies in an industrial male population in West Bengal:

https://pubmed.ncbi.nlm.nih.gov/13302165/

GLP-1 Receptor Agonists and the Thyroid:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3281535/

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The Diary Of A CEO with Steven Bartlett

The Calories Expert: "Health Experts Are Wrong About Calories!" "The Surprising Benefits Of Diet Coke!" & "The Link Between Obesity & Past Abuse!"

Episode guests

Podcast summary created with Snipd AI

Quick takeaways

Deep dives

Understanding Calorie Deficits and Portion Sizes

Adherence to Dietary Plans and Weight Loss Success

The Psychology of Weight Loss and Behavioral Patterns

Impact of Education and Monitoring in Weight Management

Challenges in Weight Management and Adaptive Responses

Effects of Diet Soda on Weight Loss and Fat Loss

The Impact of Artificial Sweeteners on Weight Loss

Insights on Sugar Addiction and Food Dependence

Analysis of Artificial Sweeteners and Health Concerns

The Importance of Resistance Training for Health

Navigating Personal Relationships and Self-Trust

Discipline Over Motivation

Embrace the Uncertainty and Persist

Understanding Calories In and Calories Out

Trade-offs in Health Choices

Get the Snipd
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AI-powered
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The Diary Of A CEO with Steven Bartlett

The Calories Expert: "Health Experts Are Wrong About Calories!" "The Surprising Benefits Of Diet Coke!" & "The Link Between Obesity & Past Abuse!"

Episode guests

Podcast summary created with Snipd AI

Quick takeaways

Deep dives

Understanding Calorie Deficits and Portion Sizes

Adherence to Dietary Plans and Weight Loss Success

The Psychology of Weight Loss and Behavioral Patterns

Impact of Education and Monitoring in Weight Management

Challenges in Weight Management and Adaptive Responses

Effects of Diet Soda on Weight Loss and Fat Loss

The Impact of Artificial Sweeteners on Weight Loss

Insights on Sugar Addiction and Food Dependence

Analysis of Artificial Sweeteners and Health Concerns

The Importance of Resistance Training for Health

Navigating Personal Relationships and Self-Trust

Discipline Over Motivation

Embrace the Uncertainty and Persist

Understanding Calories In and Calories Out

Trade-offs in Health Choices

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