Ep. 332 Bio-individuality and Fasting: Personalized Approaches to Metabolic Health with Dr. Jason Fung
Feb 3, 2024
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Dr. Jason Fung, a nephrologist and intermittent fasting expert, discusses the forecast for metabolic health in 2024 and the conflict of interest with organizations like the ADA. He shares frustrations with the focus on calories in and out and explores topics such as bio-individuality and therapeutic fasting. The podcast covers the connection between obesity and diabetes, the importance of protein consumption, effectiveness of calorie restriction diets, hydration, brain health, the role of GLP ones, and the use of Ozempic for type two diabetes.
The diabetic population is expected to grow and interventions like intermittent fasting and low carbohydrate diets can help reverse type 2 diabetes.
Shallow thinking around calories in versus calories out is not effective for addressing obesity; hormonal responses and meal composition are important factors to consider.
Shift work poses challenges for metabolic health, and addressing the root causes like hormonal imbalances is crucial for long-term success.
Deep dives
The forecast for metabolic health in 2024
The diabetic population is expected to grow by 3.2% annually, with over 38.4 million Americans currently diagnosed with diabetes. There are also 8.7 million Americans who are undiagnosed. Interventions like intermittent fasting and low carbohydrate diets have shown benefits for type 2 diabetes reversal, but these approaches are not widely embraced by organizations like the American Diabetes Association (ADA) and registered dietitians. The COVID-19 pandemic has also hindered progress in addressing metabolic health, pushing the conversation back and causing a setback. Without a change in the messaging around diet and lifestyle, and a shift towards addressing root causes instead of solely focusing on calories, it is expected that the diabetes situation will continue to worsen.
The limitations of calorie-focused thinking
The focus on calories in versus calories out is considered shallow thinking when it comes to obesity. The main issue lies in understanding what drives individuals to consume more calories. Rather than solely blaming individuals for their food choices, it is crucial to consider the hormonal responses that drive hunger and satiety. Different foods elicit different hormonal responses, and the composition of meals plays a significant role in controlling hunger and regulating calories. Hormones such as insulin and cortisol have profound effects on hunger and weight gain, highlighting the importance of addressing the root causes of overeating, rather than simply focusing on calorie counting.
Challenges of shift work and the use of GLP-1s
Shift work poses challenges for metabolic health due to disrupted circadian rhythms and increased stress. While it is difficult to fully rectify the situation without a shift change, efforts to normalize cortisol levels and establish some circadian rhythm can be helpful. GLP-1 drugs can be a useful adjunct to metabolic health by reducing appetite and slowing down gastric emptying. However, it is important to be cautious and not abuse these drugs, as they may lead to unintended consequences. Overall, addressing the root causes of metabolic health issues, such as shift work and hormonal imbalances, is crucial for long-term success.
Importance of Controlling Pleasure in Eating
Controlling the pleasure of eating is crucial for weight loss. Diets that reduce the pleasure of eating, such as the rice and sugar diet, can be effective in the short term because they limit food choices. However, it is challenging for individuals to sustain such diets due to the lack of enjoyment. The carbohydrate model of weight loss, like the ketogenic diet and intermittent fasting, has been popular and successful because people find them sustainable and effective over time.
The Impact of Hormonal Changes on Weight Loss Resistance in Middle-Aged Women
Middle-aged women face unique challenges in weight loss due to hormonal changes during perimenopause and menopause. Hormones like testosterone, estrogen, and progesterone influence body composition and can make weight loss resistant. While hormone replacement therapy may provide some relief, there is no easy solution for changing hormonal fluctuations. As a result, focusing on dietary adjustments, such as intermittent fasting, can be beneficial for middle-aged women to regulate their hormones and establish healthy eating habits.
I am delighted to reconnect with Dr. Jason Fung today. We last connected in October 2020 for Episode 121.
Dr. Fung is a nephrologist and a prominent figure in the intermittent fasting and low-carb space. He has made significant contributions as a founding member of The Fasting Method with his evidence-based guidance on weight loss and blood glucose management through low-carb diets and intermittent fasting. He has written several books, including The Obesity Code, The Complete Guide to Fasting, The Diabetes Code, and The Cancer Code.
In our discussion today, we look at the forecast for metabolic health in 2024, exploring how the growth of the diabetes population relates to the effects of the pandemic and addressing the conflict of interest with organizations like the ADA and registered dieticians. Dr. Fung shares some of his biggest frustrations, including the shallow and myopic thinking amongst those focusing on calories in and calories out, and we get into various facets of metabolic health, from the nuanced influences of gender, puberty, perimenopause, and menopause to hedonistic eating, sarcopenia, bio-individuality, and therapeutic fasting. Dr. Fung also shares his perspective on GLP-1s, shiftwork, supplements, and more.
Join us for valuable insights on various aspects of metabolic health and how they impact our well-being.
IN THIS EPISODE YOU WILL LEARN
How the influence of food companies has led dieticians and diabetes associations to focus on moderation instead of a balanced diet
Dr. Fung shares his frustration with the lack of progress in addressing the diabetes issue
How hormones impact weight gain and hunger
Why does focusing on calories in and out not provide the solution to weight loss?
How intermittent fasting can help to control hormonal issues
How middle-aged women need to find balance when fasting to maintain muscle mass and avoid sarcopenia
How intermittent fasting can lead to increased strength despite losing muscle mass
What causes shift workers to gain weight?
The potential drawbacks of using GLP-1 drugs for weight loss
Why magnesium deficiency is a common problem in modern society
