The best advice I ever heard Dr Guyenet give was when he said people are far better off narrowing their food options than attempting to moderate consumption of a wide range of foods. When you only eat 20 different foods you are less likely to overeat due to food fatigue. Trying to moderate consumption of hundreds of foods leaves you feeling far more dissatisfied in the long run. I was enabled to overeat sweets as a child (coke and candy machines at school, allowance money used on candy binges, dessert with dinner every night). Now I have no ability to moderate sweets so to stop the noise I can’t eat them, period. Same thing with certain breads. So now I am actually happiest just eating unlimited amounts of protein and veggies. I can eat as much as I want but why would I stuff myself? The same 20 foods are still going to be there tomorrow.

It is exciting and a huge relieve to hear people finally talk about the brain and it's part in overeating. Not until recently have I ever heard anyone talk about "food noise" which is almost unbearable to resist over many days. Drinking water, waiting it out, all that advice does not work, at least for me. This is fascinating and I have been using the app for almost a week now and finding it very useful as I focus on satiety score the calories are limiting themselves and nothing is off limits which makes this way of eating exceptionally unusual.

Thanks for watching! Feel free to suggest future guests or improvements, as well as to ask your questions here. I'll answer many.

@witamous

6 ай бұрын

Getting the youtube episodes on to an audio-only podcast might boost your circulation a bit! I think getting some explicit proponents of plant-based eating on to the podcast would be smart. You voiced a strong desire to make this break through diet barriers but showing it through your guests would help. Simon Hill or similar? Ethical plant-based folks and vegans can really benefit from the satiety per calorie message, maybe even more than low-carbers.

Fantastic conversation with so many tips. It was great that he distinguishes between advice for people (like him) not predisposed to weight gain and those who are. One omission you might save for your next chat would be the satiety rating and weight management risk-benefit of drinks including sodas (sugar-laden and sugar-free), alcoholic drinks (wine, beer, cocktails), tea, coffee (including high sugar milky versions), protein shakes, cold versus hot etc...

Definitely add Marty Kendall to your guest list.

There are so many things that trigger eating everywhere I go as I live each day. A social cookie after church, a walk through the grocery store, a group lunch at work (daily), a birthday party, a holiday, receiving a food gift, sugar, sugar sugar. I can't seem to go anywhere without triggers. If I bring my own food (which I do), I do better. Then a friend says a little will not be bad. Being satisfied with the food I eat is so important. I do not go to many places anymore, especially the grocery store. I order online and have it delivered. The daily struggle is real. I have not found many that know how to stand against this continuous attack. My family has done the keto diet on and off for about 7 years. We know the benefits. We are in the holiday season again and the pressure is in full force. Have a great time with your family. Put down your fork and play a board game. God Bless you who are exposing this information. Obesity is an enemy.

Timestamps would be great. And Bryan Johnson as a guest.

@martykendall5111

6 ай бұрын

Bryan would be interesting. He's a fascinating dude. I don't think he knows much about satiety yet.

I lost a total of 39 lbs by going focusing on fat, ensuring I was getting enough protein and kept carbs low. Recomposition added a few lbs back but not in the form of fat. Thank you for uploading and sharing.

I was waiting for you to get to nuts and you did. If we do the nutritional analysis they have a pretty good satiety score, but the convenience and hedonic factor completely obliterates that analysis.

Enjoyed this interview. Learned some new things that should help my weight loss journey while feeling more satiety and pleasure with my meals. I have tried some drug therapy and although the weight loss was there initially, I wasn't eating healthier for it, and the drug did cause GI problems that were very unpleasant. I regained weight when I stopped the drug because of the change in hormone effect. So, I'm now convinced that eating better is the key to weight loss that is sustainable. I liked Dr. Guyenet's approach to book reviews.

I am happy that Dr Guyenet has expressed some remorse over the Rogan debate. It wasn't his finest moment. Today's podcast is a complete exoneration in my opinion. Keep seeking truth.

Great podcast! 👏

Thank you for this fantastic interview. Low carb works best for me but definitely Whole Foods. What score would you say is the sweet spot for weight loss and getting lean? 80-ish?

@hava

6 ай бұрын

Somewhere in the 50-70 range depending on how hard core you want to go. More than 70 on average is very challenging and we don't recommend it.

Lots of good information

oh boy... time stamps please! :)

Most of his views I agree with. These are the mechanisms related to cravings, which I believe are survival mechanisms in a processed food abundance environment. Like Stephan said, our brains are not made to exist for a long time in an environment like that. But the CIM is a huge factor too. It is however not part of the brain mechanisms related to cravings. This happens in the body. Not in the brain. Cravings unfortunately relate to sweet tastes more than they relate to any other taste. Sweet tastes were hard to get. Now they're the easiest to get. The abundance of sugar then causes the CIM to kick in. And the CIM creates a calory deficiency in the context of calory abundance. The body stores too many calories and/or does not liberate enough calories. Which creates a separate drive for eating. This makes a lot of sense so it is confusing to me why he supports the EBM more so than the CIM. Perhaps it's because his main focus is the brain, which is where cravings subside. But it should not exclude the CIM. It's definitely part of the problem of obesity.

@jamiehayes6714

6 ай бұрын

Interesting comment. What does EBM and CIM stand for? Where could I learn more about both? Many thanks Peter.

@peterfaber7124

6 ай бұрын

@@jamiehayes6714 EBM = Energy Balance Model CIM = Carbohydrate Insulin Model The EBM basically says that if Energy In is larger than Energy Out, you will gain weight. This is true, but the EBM assumes that eating too much will lead to weight gain. The CIM looks at it differently. It says that when insulin levels are chronically elevated, the body stores more fat than it should and blocks the release of fat from fat cells. (Insulin is a hormone that tells fat cells to take in energy when levels are high, and to release energy back in the blood when insulin is low (and glucagon is high). In this model the body stores the fat first, which leads to energy deficiency which leads to eating more. The main difference between the two is the direction of causality. The EBM says eating too much leads to weight gain. The CIM says that weight gain leads to eating too much. They're both right, but the CIM makes verifiable predictions while the EBM can't. All it does is tell you after the fact that you ate too much or not enough.

@annwhitney2441

5 ай бұрын

CIM carb/insulin model EBM evidence based model

@prunelle19

4 ай бұрын

There are more evidences for CIM than EBM!!!​@@annwhitney2441

@prunelle19

4 ай бұрын

Dr Guyenet has a long history of being "anti low carb" and he is not going to change his opinion, no matter how strong are the evidences

But families didn’t used to be obese, so how can it be genes?

@billyhw5492

5 күн бұрын

Genes reacting to a new environment or changing gene expression due to new environment.

Stop perpetuating this idea that calorie counting is onerous. It’s far less onerous than rabidly protecting your food environment. Doing that will make you the buzzkill of every group event you have to attend. If you can count your calories discreetly, people might look at you weird for ordering something less calorie dense, but “protecting your food environment” often means asking hosts to accommodate your (to them) precious food preferences. You gotta live in this world, and doing that responsibly by yourself is far superior to making everyone else think about your requirements.