• Intro (0:00)
• News and Views (1:18)
• Stacy has jet-lag
• She had an amazing time
• Matt posted on Instagram for Stacy
• Stacy was truly able to disconnect while away and it was so amazing
• Stacy is hoping she can stay a little bit in that mental vacation mode forever
• How Sarah manages her social media time
• Weight Loss Research Continued (12:40)
• This week's show will focus on another study that has been fairly controversial
• This study was designed to be the best controlled study to finally test the carbohydrate insulin hypothesis of obesity
• The flaw in the food journaling that is used in many studies
• The idea of the study is that eating a lot of simple carbohydrates increases insulin, which increases fat storage and slows down your metabolism
• The idea is that low carb and keto diets work is in the absence of carbohydrates our insulin drops and we turn on all this fat burning machinery - we become "fat adapted"
• How the study was structured to test this
• The results from the study
• The goal of sustainable weight loss is to preserve your lean body mass because your muscle mass is what keeps your fat burning up
• The ketogenic diet in this study did the exact opposite of what peoples goals are when losing weight
• This study bust a myth that has been around for several decades
• This is in tandem with other studies that show that the same number of calories on a low carb diet are more satiating than a standard american diet, which is the reason why Sarah thinks people lose weight on the Paleo diet - we are focusing on the most nutrient-dense and satiating foods in a balanced way to how we are eating
• This study is not saying that low carb diets don't work for losing weight, they are saying that you might do better with a different approach
• They are saying that the reason why a low carb diet or keto diet helps with weight loss is because of the focus on more satiating calories and this natural energy deficit that occurs
• Sarah's reflection on when she was on a low carb diet
• Framing the discussion around the healthiest way to lose weight - the importance of avoiding nutrient deficits when working towards a sustainable approach
• The bottom line is that we need to have a caloric deficit, an energy deficit, to lose weight - this is different than saying that weight loss is about calories in and calories out 
• The flaws with "portion control" and calorie counting
• The benefits of focusing on nutrient dense foods 
• An article on a Biggest Loser contestant who was given weight loss drugs to aid in their results
• Stacy is happy to be back home and hopes to share a blog post soon on her journey and how she navigated food in Europe
• Thank you for listening! 
• Outro (41:57)

Learn more about your ad choices. Visit megaphone.fm/adchoices