Episode Details

• Weight gain during the holidays
  • Is it real?
  • Discussion of the research
• Eat more protein
  • 4x40 or 4x30 approach
• Relax on the big day
  • Hedonic and homeostatic reasons to eat
• Go move
  • Walk or exercise
• Daily body weight measurements
  • Research
• More water and electrolytes
  • Relationship between hunger and thirst
  • Getting salt is mainly done via eating
  • Craving salty foods
  • Research
  • Affiliate link: Drink LMNT | Paleo-Keto Friendly Hydration | Zero Sugar Electrolytes – Drink 

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References

Holiday Weight Gain?

Díaz-Zavala, R. G., Castro-Cantú, M. F., Valencia, M. E., Álvarez-Hernández, G., Haby, M. M., & Esparza-Romero, J. (2017). Effect of the Holiday Season on Weight Gain: A Narrative Review. Journal of obesity, 2017, 2085136. https://doi.org/10.1155/2017/2085136

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5514330/

Roberts SB, Mayer J. Holiday weight gain: fact or fiction? Nutr Rev. 2000 Dec;58(12):378-9. doi: 10.1111/j.1753-4887.2000.tb01839.x. PMID: 11206847.

https://pubmed.ncbi.nlm.nih.gov/11206847/

Kaviani S, vanDellen M, Cooper JA. Daily Self-Weighing to Prevent Holiday-Associated Weight Gain in Adults. Obesity (Silver Spring). 2019 Jun;27(6):908-916. doi: 10.1002/oby.22454. PMID: 31119881.

https://pubmed.ncbi.nlm.nih.gov/31119881/

Protein Effects

Westerterp-Plantenga MS, Lemmens SG, Westerterp KR. Dietary protein - its role in satiety, energetics, weight loss and health. Br J Nutr. 2012 Aug;108 Suppl 2:S105-12. doi: 10.1017/S0007114512002589. PMID: 23107521.

https://pubmed.ncbi.nlm.nih.gov/23107521/

Cuenca-Sánchez M, Navas-Carrillo D, Orenes-Piñero E. Controversies surrounding high-protein diet intake: satiating effect and kidney and bone health. Adv Nutr. 2015 May 15;6(3):260-6. doi: 10.3945/an.114.007716. PMID: 25979491; PMCID: PMC4424780.

https://pubmed.ncbi.nlm.nih.gov/25979491/

Phillips SM, Chevalier S, Leidy HJ. Protein "requirements" beyond the RDA: implications for optimizing health. Appl Physiol Nutr Metab. 2016 May;41(5):565-72. doi: 10.1139/apnm-2015-0550. Epub 2016 Feb 9. PMID: 26960445.

https://pubmed.ncbi.nlm.nih.gov/26960445/

Non-exercise activity thermogenesis

Levine JA. Non-exercise activity thermogenesis (NEAT). Best Pract Res Clin Endocrinol Metab. 2002 Dec;16(4):679-702. doi: 10.1053/beem.2002.0227. PMID: 12468415.

https://pubmed.ncbi.nlm.nih.gov/30370831/

Malaeb S, Perez-Leighton CE, Noble EE, Billington C. A "NEAT" Approach to Obesity Prevention in the Modern Work Environment. Workplace Health Saf. 2019 Mar;67(3):102-110. doi: 10.1177/2165079918790980. Epub 2018 Oct 29. PMID: 30370831.

https://pubmed.ncbi.nlm.nih.gov/12468415/

Hunger and Thirst

Augustine V, Lee S, Oka Y. Neural Control and Modulation of Thirst, Sodium Appetite, a