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Wisdom Wednesdays: A simple and sustainable strategy for successful weight-loss - and it's not Ozempic! · Hardiness with Dr Paul Taylor

• 0:09
  Speaker 1: Hey, everybody, welcome to another distion of wisdom Wednesdays. Today,
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  Speaker 1: we are going to dive into a topic that's relevant
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  Speaker 1: for at least two thirds of the population and seems
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  Speaker 1: pretty simple on the surface, but it's actually packed with nuance.
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  Speaker 1: And the topic is weight loss. Now, we are actually
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  Speaker 1: going to explore a strategy that could make weight loss
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  Speaker 1: and weight maintenance much more manageable. And it comes down
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  Speaker 1: to two key players in terms of nutrients, protein and fiber. Now,
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  Speaker 1: we've all heard it before. Weight loss is just about
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  Speaker 1: calories in versus calories and its basic thermodynamics, right, Well,
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  Speaker 1: the those of therber dynamics cannot be broken. But we
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  Speaker 1: actually know that the picture is a lot more complicated
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  Speaker 1: than that, and there's lots of complexity around how the
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  Speaker 1: calories are consumed, how they're metabolized, and how they're actually burnt,
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  Speaker 1: and what they do to your blood sugar and your
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  Speaker 1: insulin and all these sorts of things. And that's why
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  Speaker 1: losing weight and keeping it off can be pretty challenging. Now,
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  Speaker 1: one of the main reasons that weight loss interventions often
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  Speaker 1: feel is that they don't take this complexity into consideration. Now,
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  Speaker 1: whether it's a focus on diet, quality, exercise, or even
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  Speaker 1: using medications like a zeenpic. Weight regain is very very common.
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  Speaker 1: Why is that now, Sometimes it's because we fall back
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  Speaker 1: into all habits. But there's another reason, and this is
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  Speaker 1: something called epigenetic memory or this set point and you
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  Speaker 1: may have heard of it. I've talked about it before
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  Speaker 1: this set point and essentially with the set point theory,
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  Speaker 1: our fat celles have this memory that can resist changes
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  Speaker 1: in body weight and actually try very hard to keep
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  Speaker 1: you at a certain weight. Now, it's a lot easier
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  Speaker 1: to overcome that on the weight gain inside, all you've
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  Speaker 1: got to do is eat lots of shit food. But
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  Speaker 1: trying to lose that weight and keep it off is
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  Speaker 1: particularly difficult, particularly if you have been at a certain
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  Speaker 1: weight for a long period of time, or even a
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  Speaker 1: reasonable period of time. So what can we do about it?
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  Speaker 1: We'll enter protein and fiber. So let's start with the basics.
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  Speaker 1: Protein and fiber are known for their ability to promote satiety,
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  Speaker 1: so that feeling of fullness that keeps you from reaching
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  Speaker 1: for our snacks and r after a meal. And ozembic actually,
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  Speaker 1: the main reason that it works is actually because it
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  Speaker 1: impacts upon satiety. Now, so protein and fiber are the
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  Speaker 1: natural ways to promote satiety, and also fiber supports gut
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  Speaker 1: health that regulates our blood sugar and it even lowers
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  Speaker 1: our cholesterol and can change the composition of our gut microbiome,
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  Speaker 1: which then can impact on how easily we store calories
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  Speaker 1: as well. So the picture is actually pretty complicated now. Protein,
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  Speaker 1: on the other hand, has a unique ability to boost satiety,
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  Speaker 1: and you may have remembered if you're a long term
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  Speaker 1: listener of the podcast, I interviewed a couple of Australian
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  Speaker 1: professors who had the protein leverage hypothesis, which has got
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  Speaker 1: lots of evidence around it now basically show that every
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  Speaker 1: species will eat continue to eat until they have enough protein,
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  Speaker 1: and we are now seeing that we need more protein
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  Speaker 1: than we used to think. Now there's a couple of
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  Speaker 1: advantages with protein. So firstly around thermogenesis, so protein takes
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  Speaker 1: more energy to digest than carbohydrates or fats, and that
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  Speaker 1: means there's few usable calories that you get from protein.
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  Speaker 1: And then secondly, it is really important for lean mass maintenance,
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  Speaker 1: and I've talked about this numerous times on the podcast.
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  Speaker 1: High protein dots have been shown to help us preserve
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  Speaker 1: muscle mass and bone mass, especially during weight loss. And
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  Speaker 1: that's critical because your muscle is highly metabolically active, so
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  Speaker 1: anything that can either increase or maintain your muscle mass
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  Speaker 1: is going to be really useful, especially when you're losing weight.
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  Speaker 1: But when you couple them together, they actually create this
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  Speaker 1: nutritional one two punch that can curb hunger, regulate energy intake,
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  Speaker 1: and even help you preserve your lean mass whenever you're
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  Speaker 1: losing fat. Now here's where things get interesting. There's a
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  Speaker 1: new study that came from something called the Individualized Diet
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  Speaker 1: Improvement Program i DIP for short, and they took a
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  Speaker 1: closer look at how protein and fiber could be used
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  Speaker 1: for weight management. So instead of getting the participants to
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  Speaker 1: focus on calorie curunting or constant food logging, they were
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  Speaker 1: just taught to max size the protein and fiber density
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  Speaker 1: of their meals. And their goal was pretty simple. It
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  Speaker 1: was to am for between seven and eleven grams of
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  Speaker 1: protein per hundred calories and one point eight to three
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  Speaker 1: point two grams of fiber per hundred calories, So that
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  Speaker 1: equates to around thirty to forty six percent calories from
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  Speaker 1: protein and a fur chunk of fiber. And then for
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  Speaker 1: weight maintenance, the targets were slightly lower, but still emphasized
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  Speaker 1: these nutrients. But that's a pretty good start point, getting
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  Speaker 1: thirty to forty six percent of your calories from protein
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  Speaker 1: and getting a fur chunk of fiber. And the results
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  Speaker 1: in this study were pretty impressive. Over the course of
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  Speaker 1: the study, the participants lost an average of six and
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  Speaker 1: a half percent of their initial body weight, which has
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  Speaker 1: significant health impacts. Actually, and that was about seven kilos
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  Speaker 1: in this cohort, and among the successful dators, and some
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  Speaker 1: of these guys lost more than ten percent of their
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  Speaker 1: body weight and even reverted back to a normal BMI. Now, crucially,
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  Speaker 1: nearly eighty percent of this weight loss came from fat
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  Speaker 1: rather than muscle mass, thanks to the protein rich focus
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  Speaker 1: of the diet. And you've heard me talk about before
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  Speaker 1: when people lose a lot of weight on a zempic. Yes,
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  Speaker 1: they lose a lot of fat, but they lose a
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  Speaker 1: bucket load of muscle, which is really bad when you
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  Speaker 1: then get off it and then put all the fat
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  Speaker 1: back on, but you've got less muscle. Anyway, here's the
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  Speaker 1: best part. They if we get back to this study,
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  Speaker 1: they didn't have to obsess over calories, didn't have to
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  Speaker 1: count them at all. They just give them this simple
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  Speaker 1: visual tool, which was a protein fiber plot of different
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  Speaker 1: foods to help them guide their food choices. So proteins
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  Speaker 1: are storage foods that were rich in protein and fiber
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  Speaker 1: were labeled with green dots and all they had to
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  Speaker 1: do was fill their meals with these foods. So basically
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  Speaker 1: the focus just becomes on eating high protein, high fiber foods.
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  Speaker 1: What sort of foods are they there, let's talk about them.
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  Speaker 1: So any lean meat normally I am I'm a fan
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  Speaker 1: of eating the fat on meat, but particularly if you're
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  Speaker 1: trying to lose wee it. It's very calorie dense, so
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  Speaker 1: we should be looking at lean meats, Greek yogurt, and
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  Speaker 1: also you'll have noticed there's a lot of high protein
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  Speaker 1: yogurts that are available today and these really do pack
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  Speaker 1: up par full punch of protein. Some of them got
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  Speaker 1: like sixteen seventeen grams of protein per hundred grams, which
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  Speaker 1: is great. Also things like cottage, cheese, eggs, tuna, other seafood,
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  Speaker 1: and maybe if you need to add in some stuff
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  Speaker 1: or for one of the meals, high quality protein powder
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  Speaker 1: such as grass fed wave protein, or if you're vegetarian
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  Speaker 1: or vegan and going for a pea protein, and then
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  Speaker 1: for fiber things like chickpeas, beans, lentils, also cruciferous vegetables
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  Speaker 1: like broccoli and brustoly sprouts, Oats and kinma tend to
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  Speaker 1: be the highest ones in turn of grains, and then
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  Speaker 1: berries are really high fiber in terms of fruits, as
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  Speaker 1: well as some nuts, and then pumpkin seeds, some flower
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  Speaker 1: seeds and chia seeds actually are wopping amount of protein
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  Speaker 1: in them. And then when you combine these foods into meals,
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  Speaker 1: then you're naturally steering your diet towards something that is
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  Speaker 1: satisfying but also nutritionally dense and conducive to weight loss. Now,
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  Speaker 1: the magic here lies in the simplicity and the sustainability
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  Speaker 1: of this approach, and these protein and fiber foods that
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  Speaker 1: help you make you feel fuller for longer, and they
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  Speaker 1: reduce your chances of overeating. And at the same time,
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  Speaker 1: which I think is really important in today's world, they're
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  Speaker 1: focusing on nutrient density and that naturally minimizes your intake
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  Speaker 1: of calorie dense, ultra processed shit. And let's not forget
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  Speaker 1: processed foods are typically low in protein and fiber. These
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  Speaker 1: ultra processed foods, and they're also designed to be hyperpalatable,
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  Speaker 1: which makes them easy to or overeat, So crowding them
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  Speaker 1: out of your diet by really emphasizing protein and fiber
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  Speaker 1: foods is the best way to manage that. So instead
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  Speaker 1: of eating crappy breakfast cereals for breakfast and go for
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  Speaker 1: a home made omelet. Put in a bit of protein
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  Speaker 1: in there, maybe throwing some broccoli in there, three eggs,
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  Speaker 1: forget the toast, and that will keep you fool all
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  Speaker 1: the way through to lunchtime. So now you have it.
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  Speaker 1: Weight loss does not have to be complicated. Stop eating
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  Speaker 1: ultra process shit and instead eat lots of protein and
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  Speaker 1: lots of fiber. That's it for this week, Catch you
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  Speaker 1: next time.