Episodios

  • 377 - IF vs Diet vs HIIT

    377 - IF vs Diet vs HIIT
    Jul 25 2024
    Effect of 5:2 Regimens: Energy-Restricted Diet or Low-Volume High-Intensity Interval Training Combined With Resistance Exercise on Glycemic Control and Cardiometabolic Health in Adults With Overweight/Obesity and Type 2 Diabetes: A Three-Arm Randomized Controlled Trial


    Link: https://diabetesjournals.org/c...

    Summary:
    All diabetic patients
    5:2 modified with 790 cals
    2 days hiit and weights
    Generic advice

    Results:
    3 months HbA1c
    Advice only: 40% lower HbA1c
    Exercise: 50% lower
    IF : 75% lower

    11% of exercise and advice group remission of T2D off meds
    20% of IF remission off meds

    Weight loss
    Advice and Exercise about 2.5 pounds
    IF about 7 pounds

    Fatty liver
    IF lost twice as much liver fat as other two

    One year follow up
    Weight
    Exercise and advice 2.2 pounds
    IF 5 pounds.

    All groups maintained some of the original weight lost. IF retained most

    HbA1c
    Exercise and advice 30% lower
    IF 55% lower

    So both maintained benefit. IF retained the most.
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    30 m
  • 376 - High Protein vs IF vs Restriction

    376 - High Protein vs IF vs Restriction
    Jul 18 2024
    Which is better? High protein diet, intermittent fasting, or calorie restriction?

    Link to study: https://www.ncbi.nlm.nih.gov/p...
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    14 m
  • 375 - Extreme vs Sustainable Weight Loss

    375 - Extreme vs Sustainable Weight Loss
    Jul 11 2024
    Today I want to talk about extreme fasting and weight loss hacks compared to sensible and lifelong unstable lifestyle changes. And I’ll also touch on the importance of therapy and recovery.

    Finally Fasting is the YouTube channel I mentioned.
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    33 m
  • 374 - Stability And Sustainability

    374 - Stability And Sustainability
    Jul 4 2024
    Looking back on my 11 year weight loss journey.

    The podcast I mentioned in this episode is here : https://podcasts.apple.com/us/...
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    21 m
  • 373 - Milestones, Routine, Jillian Michaels

    373 - Milestones, Routine, Jillian Michaels
    Jun 27 2024
    Hitting a new weight loss milestone, the importance of consistency and routine, coping with routine when traveling, and Jillian Michales.
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    30 m
  • 372 - Cheesecake And Set Points

    372 - Cheesecake And Set Points
    Jun 20 2024
    Today I’ll talk about my sustainable weight loss theory, weight set points, and a cheesecake rat study which is summarized below with a link.

    The article from the Irish Times discusses a study on rats conducted by Paul Kenny and colleagues at the Scripps Research Institute. The study found that rats fed high-fat, high-calorie junk food exhibited behaviors similar to drug addiction. The rats consumed more food over time and experienced changes in their brain's pleasure centers, becoming less sensitive and requiring more food to feel good. This study highlights the addictive potential of junk food and its implications for understanding obesity and its treatment.

    Citation 1; Junk food junkies

    https://www.snexplores.org/art...

    Citation 2: Obesity lessons learned from rats diving into cheesecake

    https://www.irishtimes.com/lif...
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    33 m
  • 371 - Restricted vs Extended Access To Palatable Food

    371 - Restricted vs Extended Access To Palatable Food
    Jun 12 2024
    The effect of extended access to highly palatable foods on hunger, cravings, satiety, etc. It’s good news!

    Study is here: https://www.ncbi.nlm.nih.gov/p...

    Weight gain increased strikingly in rats with extended access to the cafeteria diet compared to the chow-only or restricted access groups (Fig. 1a). Weight gain also tended to be increased in the restricted access rats compared to chow-only rats, but this effect did not reach statistical significance. The development of obesity in extended access rats was closely associated with a worsening deficit in brain reward function, reflected in progressively elevated BSR thresholds
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    23 m
  • 370 - This Food Is The Problem

    370 - This Food Is The Problem
    May 28 2024
    This is an amazing good experiment that shows conclusive that ultra-processed food is the problem.

    Video - https://youtu.be/wIhbYA5QLEw?s...
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    22 m