Episode Details

In this episode, Dr. Steve discusses the terrible weight loss advice we commonly receive and why it is ineffective. He also discusses what we can truly do to lose weight and how to properly implement dietary changes.

[00:01 - 05:07] Opening Segment

• Calories are units of heat energy
• Food calories is a kilocalorie
• The body knows the exact amount of sodium levels it needs to function properly

[05:08 - 12:11] Body Regulators

• Our body weight is regulated by our metabolism and appetite 
• Going below your body weight set point lowers our body's metabolic rate
• Metabolism is made of  5 total energy expenditure
• Basal metabolism 
• Thermogenic effect of food
• Thermogenesis 
• Excess post exercise, oxygen consumption
• Actual exercise 

[12:12 - 19:10] Losing and Gaining Weight

• Eating more carbohydrates will cause you to gain weight
• The body resists a decrease in calories by making you ravenously hungry in an attempt to return to its original heavier body weight set point
• Decreasing calorie intake and exercising more causes the body to fight it and want to eat more and sleep more
• Eat foods that keep your hunger satisfied longer 

[19:11] Closing Segment

• Eat more protein from real meat and also eat real fat 
• Stay away from processed food and carbohydrates 
• When trying to lose weight settle your nutrition before starting an exercise program. 

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