1 00:00:09,039 --> 00:00:12,800 Speaker 1: Hey, everybody, welcome to another distion of wisdom Wednesdays. Today, 2 00:00:12,960 --> 00:00:15,720 Speaker 1: we are going to dive into a topic that's relevant 3 00:00:15,720 --> 00:00:19,960 Speaker 1: for at least two thirds of the population and seems 4 00:00:20,000 --> 00:00:23,800 Speaker 1: pretty simple on the surface, but it's actually packed with nuance. 5 00:00:23,960 --> 00:00:27,160 Speaker 1: And the topic is weight loss. Now, we are actually 6 00:00:27,160 --> 00:00:30,240 Speaker 1: going to explore a strategy that could make weight loss 7 00:00:30,360 --> 00:00:33,800 Speaker 1: and weight maintenance much more manageable. And it comes down 8 00:00:33,880 --> 00:00:39,880 Speaker 1: to two key players in terms of nutrients, protein and fiber. Now, 9 00:00:39,880 --> 00:00:43,200 Speaker 1: we've all heard it before. Weight loss is just about 10 00:00:43,280 --> 00:00:48,920 Speaker 1: calories in versus calories and its basic thermodynamics, right, Well, 11 00:00:49,120 --> 00:00:52,640 Speaker 1: the those of therber dynamics cannot be broken. But we 12 00:00:52,800 --> 00:00:56,720 Speaker 1: actually know that the picture is a lot more complicated 13 00:00:56,800 --> 00:01:00,880 Speaker 1: than that, and there's lots of complexity around how the 14 00:01:00,920 --> 00:01:04,920 Speaker 1: calories are consumed, how they're metabolized, and how they're actually burnt, 15 00:01:05,000 --> 00:01:07,080 Speaker 1: and what they do to your blood sugar and your 16 00:01:07,160 --> 00:01:10,640 Speaker 1: insulin and all these sorts of things. And that's why 17 00:01:11,200 --> 00:01:15,400 Speaker 1: losing weight and keeping it off can be pretty challenging. Now, 18 00:01:15,560 --> 00:01:18,760 Speaker 1: one of the main reasons that weight loss interventions often 19 00:01:18,840 --> 00:01:24,360 Speaker 1: feel is that they don't take this complexity into consideration. Now, 20 00:01:24,360 --> 00:01:28,000 Speaker 1: whether it's a focus on diet, quality, exercise, or even 21 00:01:28,400 --> 00:01:33,520 Speaker 1: using medications like a zeenpic. Weight regain is very very common. 22 00:01:34,319 --> 00:01:37,119 Speaker 1: Why is that now, Sometimes it's because we fall back 23 00:01:37,160 --> 00:01:41,640 Speaker 1: into all habits. But there's another reason, and this is 24 00:01:41,680 --> 00:01:45,880 Speaker 1: something called epigenetic memory or this set point and you 25 00:01:45,920 --> 00:01:47,800 Speaker 1: may have heard of it. I've talked about it before 26 00:01:48,400 --> 00:01:51,279 Speaker 1: this set point and essentially with the set point theory, 27 00:01:51,320 --> 00:01:55,840 Speaker 1: our fat celles have this memory that can resist changes 28 00:01:55,960 --> 00:02:00,360 Speaker 1: in body weight and actually try very hard to keep 29 00:02:00,400 --> 00:02:04,120 Speaker 1: you at a certain weight. Now, it's a lot easier 30 00:02:04,560 --> 00:02:08,359 Speaker 1: to overcome that on the weight gain inside, all you've 31 00:02:08,360 --> 00:02:10,480 Speaker 1: got to do is eat lots of shit food. But 32 00:02:10,960 --> 00:02:14,320 Speaker 1: trying to lose that weight and keep it off is 33 00:02:14,440 --> 00:02:19,320 Speaker 1: particularly difficult, particularly if you have been at a certain 34 00:02:19,360 --> 00:02:21,960 Speaker 1: weight for a long period of time, or even a 35 00:02:21,960 --> 00:02:24,600 Speaker 1: reasonable period of time. So what can we do about it? 36 00:02:24,639 --> 00:02:28,200 Speaker 1: We'll enter protein and fiber. So let's start with the basics. 37 00:02:28,200 --> 00:02:32,560 Speaker 1: Protein and fiber are known for their ability to promote satiety, 38 00:02:32,960 --> 00:02:36,000 Speaker 1: so that feeling of fullness that keeps you from reaching 39 00:02:36,080 --> 00:02:39,680 Speaker 1: for our snacks and r after a meal. And ozembic actually, 40 00:02:39,960 --> 00:02:43,200 Speaker 1: the main reason that it works is actually because it 41 00:02:43,240 --> 00:02:47,680 Speaker 1: impacts upon satiety. Now, so protein and fiber are the 42 00:02:47,880 --> 00:02:53,400 Speaker 1: natural ways to promote satiety, and also fiber supports gut 43 00:02:53,440 --> 00:02:56,480 Speaker 1: health that regulates our blood sugar and it even lowers 44 00:02:56,480 --> 00:02:59,959 Speaker 1: our cholesterol and can change the composition of our gut microbiome, 45 00:03:00,000 --> 00:03:04,560 Speaker 1: which then can impact on how easily we store calories 46 00:03:04,560 --> 00:03:09,560 Speaker 1: as well. So the picture is actually pretty complicated now. Protein, 47 00:03:09,600 --> 00:03:13,440 Speaker 1: on the other hand, has a unique ability to boost satiety, 48 00:03:13,480 --> 00:03:16,120 Speaker 1: and you may have remembered if you're a long term 49 00:03:16,160 --> 00:03:19,480 Speaker 1: listener of the podcast, I interviewed a couple of Australian 50 00:03:19,480 --> 00:03:24,040 Speaker 1: professors who had the protein leverage hypothesis, which has got 51 00:03:24,040 --> 00:03:26,920 Speaker 1: lots of evidence around it now basically show that every 52 00:03:27,040 --> 00:03:31,920 Speaker 1: species will eat continue to eat until they have enough protein, 53 00:03:32,560 --> 00:03:35,760 Speaker 1: and we are now seeing that we need more protein 54 00:03:35,840 --> 00:03:39,000 Speaker 1: than we used to think. Now there's a couple of 55 00:03:39,040 --> 00:03:44,880 Speaker 1: advantages with protein. So firstly around thermogenesis, so protein takes 56 00:03:44,960 --> 00:03:49,400 Speaker 1: more energy to digest than carbohydrates or fats, and that 57 00:03:49,480 --> 00:03:53,680 Speaker 1: means there's few usable calories that you get from protein. 58 00:03:53,760 --> 00:03:58,560 Speaker 1: And then secondly, it is really important for lean mass maintenance, 59 00:03:58,600 --> 00:04:01,720 Speaker 1: and I've talked about this numerous times on the podcast. 60 00:04:02,040 --> 00:04:04,800 Speaker 1: High protein dots have been shown to help us preserve 61 00:04:04,960 --> 00:04:10,200 Speaker 1: muscle mass and bone mass, especially during weight loss. And 62 00:04:10,200 --> 00:04:15,200 Speaker 1: that's critical because your muscle is highly metabolically active, so 63 00:04:15,280 --> 00:04:19,120 Speaker 1: anything that can either increase or maintain your muscle mass 64 00:04:19,839 --> 00:04:23,159 Speaker 1: is going to be really useful, especially when you're losing weight. 65 00:04:23,720 --> 00:04:26,919 Speaker 1: But when you couple them together, they actually create this 66 00:04:27,080 --> 00:04:31,640 Speaker 1: nutritional one two punch that can curb hunger, regulate energy intake, 67 00:04:31,960 --> 00:04:34,960 Speaker 1: and even help you preserve your lean mass whenever you're 68 00:04:35,320 --> 00:04:38,760 Speaker 1: losing fat. Now here's where things get interesting. There's a 69 00:04:38,839 --> 00:04:42,800 Speaker 1: new study that came from something called the Individualized Diet 70 00:04:42,960 --> 00:04:47,919 Speaker 1: Improvement Program i DIP for short, and they took a 71 00:04:47,920 --> 00:04:50,240 Speaker 1: closer look at how protein and fiber could be used 72 00:04:50,240 --> 00:04:54,040 Speaker 1: for weight management. So instead of getting the participants to 73 00:04:54,080 --> 00:04:58,599 Speaker 1: focus on calorie curunting or constant food logging, they were 74 00:04:58,920 --> 00:05:02,520 Speaker 1: just taught to max size the protein and fiber density 75 00:05:02,720 --> 00:05:05,640 Speaker 1: of their meals. And their goal was pretty simple. It 76 00:05:05,680 --> 00:05:09,480 Speaker 1: was to am for between seven and eleven grams of 77 00:05:09,520 --> 00:05:13,400 Speaker 1: protein per hundred calories and one point eight to three 78 00:05:13,560 --> 00:05:17,160 Speaker 1: point two grams of fiber per hundred calories, So that 79 00:05:17,200 --> 00:05:22,800 Speaker 1: equates to around thirty to forty six percent calories from 80 00:05:22,800 --> 00:05:26,960 Speaker 1: protein and a fur chunk of fiber. And then for 81 00:05:27,120 --> 00:05:31,320 Speaker 1: weight maintenance, the targets were slightly lower, but still emphasized 82 00:05:31,320 --> 00:05:34,960 Speaker 1: these nutrients. But that's a pretty good start point, getting 83 00:05:35,080 --> 00:05:37,839 Speaker 1: thirty to forty six percent of your calories from protein 84 00:05:37,880 --> 00:05:40,839 Speaker 1: and getting a fur chunk of fiber. And the results 85 00:05:40,839 --> 00:05:43,160 Speaker 1: in this study were pretty impressive. Over the course of 86 00:05:43,200 --> 00:05:46,320 Speaker 1: the study, the participants lost an average of six and 87 00:05:46,360 --> 00:05:49,760 Speaker 1: a half percent of their initial body weight, which has 88 00:05:49,880 --> 00:05:53,359 Speaker 1: significant health impacts. Actually, and that was about seven kilos 89 00:05:53,400 --> 00:05:58,440 Speaker 1: in this cohort, and among the successful dators, and some 90 00:05:58,520 --> 00:06:00,760 Speaker 1: of these guys lost more than ten percent of their 91 00:06:00,760 --> 00:06:05,720 Speaker 1: body weight and even reverted back to a normal BMI. Now, crucially, 92 00:06:06,360 --> 00:06:09,960 Speaker 1: nearly eighty percent of this weight loss came from fat 93 00:06:10,320 --> 00:06:13,279 Speaker 1: rather than muscle mass, thanks to the protein rich focus 94 00:06:13,360 --> 00:06:15,520 Speaker 1: of the diet. And you've heard me talk about before 95 00:06:15,640 --> 00:06:18,279 Speaker 1: when people lose a lot of weight on a zempic. Yes, 96 00:06:18,320 --> 00:06:20,000 Speaker 1: they lose a lot of fat, but they lose a 97 00:06:20,040 --> 00:06:23,520 Speaker 1: bucket load of muscle, which is really bad when you 98 00:06:23,560 --> 00:06:25,880 Speaker 1: then get off it and then put all the fat 99 00:06:25,920 --> 00:06:29,279 Speaker 1: back on, but you've got less muscle. Anyway, here's the 100 00:06:29,320 --> 00:06:31,520 Speaker 1: best part. They if we get back to this study, 101 00:06:31,800 --> 00:06:34,120 Speaker 1: they didn't have to obsess over calories, didn't have to 102 00:06:34,200 --> 00:06:37,440 Speaker 1: count them at all. They just give them this simple 103 00:06:37,560 --> 00:06:42,120 Speaker 1: visual tool, which was a protein fiber plot of different 104 00:06:42,120 --> 00:06:45,960 Speaker 1: foods to help them guide their food choices. So proteins 105 00:06:46,000 --> 00:06:48,520 Speaker 1: are storage foods that were rich in protein and fiber 106 00:06:48,560 --> 00:06:51,200 Speaker 1: were labeled with green dots and all they had to 107 00:06:51,240 --> 00:06:54,200 Speaker 1: do was fill their meals with these foods. So basically 108 00:06:54,240 --> 00:06:59,280 Speaker 1: the focus just becomes on eating high protein, high fiber foods. 109 00:07:00,440 --> 00:07:03,280 Speaker 1: What sort of foods are they there, let's talk about them. 110 00:07:03,279 --> 00:07:07,400 Speaker 1: So any lean meat normally I am I'm a fan 111 00:07:07,480 --> 00:07:09,680 Speaker 1: of eating the fat on meat, but particularly if you're 112 00:07:09,680 --> 00:07:11,920 Speaker 1: trying to lose wee it. It's very calorie dense, so 113 00:07:11,960 --> 00:07:15,120 Speaker 1: we should be looking at lean meats, Greek yogurt, and 114 00:07:15,200 --> 00:07:18,160 Speaker 1: also you'll have noticed there's a lot of high protein 115 00:07:18,240 --> 00:07:22,080 Speaker 1: yogurts that are available today and these really do pack 116 00:07:22,160 --> 00:07:24,480 Speaker 1: up par full punch of protein. Some of them got 117 00:07:24,520 --> 00:07:27,360 Speaker 1: like sixteen seventeen grams of protein per hundred grams, which 118 00:07:27,400 --> 00:07:32,440 Speaker 1: is great. Also things like cottage, cheese, eggs, tuna, other seafood, 119 00:07:32,760 --> 00:07:36,120 Speaker 1: and maybe if you need to add in some stuff 120 00:07:36,480 --> 00:07:39,640 Speaker 1: or for one of the meals, high quality protein powder 121 00:07:40,360 --> 00:07:43,480 Speaker 1: such as grass fed wave protein, or if you're vegetarian 122 00:07:43,560 --> 00:07:46,400 Speaker 1: or vegan and going for a pea protein, and then 123 00:07:46,480 --> 00:07:52,880 Speaker 1: for fiber things like chickpeas, beans, lentils, also cruciferous vegetables 124 00:07:52,920 --> 00:07:57,360 Speaker 1: like broccoli and brustoly sprouts, Oats and kinma tend to 125 00:07:57,400 --> 00:08:02,120 Speaker 1: be the highest ones in turn of grains, and then 126 00:08:02,280 --> 00:08:06,080 Speaker 1: berries are really high fiber in terms of fruits, as 127 00:08:06,120 --> 00:08:09,200 Speaker 1: well as some nuts, and then pumpkin seeds, some flower 128 00:08:09,240 --> 00:08:12,760 Speaker 1: seeds and chia seeds actually are wopping amount of protein 129 00:08:12,800 --> 00:08:16,120 Speaker 1: in them. And then when you combine these foods into meals, 130 00:08:16,480 --> 00:08:19,600 Speaker 1: then you're naturally steering your diet towards something that is 131 00:08:19,680 --> 00:08:25,280 Speaker 1: satisfying but also nutritionally dense and conducive to weight loss. Now, 132 00:08:25,320 --> 00:08:28,960 Speaker 1: the magic here lies in the simplicity and the sustainability 133 00:08:29,040 --> 00:08:32,959 Speaker 1: of this approach, and these protein and fiber foods that 134 00:08:33,040 --> 00:08:35,679 Speaker 1: help you make you feel fuller for longer, and they 135 00:08:35,720 --> 00:08:38,800 Speaker 1: reduce your chances of overeating. And at the same time, 136 00:08:38,800 --> 00:08:41,160 Speaker 1: which I think is really important in today's world, they're 137 00:08:41,200 --> 00:08:45,800 Speaker 1: focusing on nutrient density and that naturally minimizes your intake 138 00:08:45,840 --> 00:08:50,600 Speaker 1: of calorie dense, ultra processed shit. And let's not forget 139 00:08:51,040 --> 00:08:55,120 Speaker 1: processed foods are typically low in protein and fiber. These 140 00:08:55,200 --> 00:08:58,640 Speaker 1: ultra processed foods, and they're also designed to be hyperpalatable, 141 00:08:58,880 --> 00:09:02,440 Speaker 1: which makes them easy to or overeat, So crowding them 142 00:09:02,640 --> 00:09:07,360 Speaker 1: out of your diet by really emphasizing protein and fiber 143 00:09:07,400 --> 00:09:11,440 Speaker 1: foods is the best way to manage that. So instead 144 00:09:11,480 --> 00:09:14,480 Speaker 1: of eating crappy breakfast cereals for breakfast and go for 145 00:09:14,520 --> 00:09:17,600 Speaker 1: a home made omelet. Put in a bit of protein 146 00:09:17,640 --> 00:09:20,920 Speaker 1: in there, maybe throwing some broccoli in there, three eggs, 147 00:09:21,080 --> 00:09:24,920 Speaker 1: forget the toast, and that will keep you fool all 148 00:09:24,960 --> 00:09:27,520 Speaker 1: the way through to lunchtime. So now you have it. 149 00:09:27,679 --> 00:09:31,160 Speaker 1: Weight loss does not have to be complicated. Stop eating 150 00:09:31,280 --> 00:09:35,160 Speaker 1: ultra process shit and instead eat lots of protein and 151 00:09:35,240 --> 00:09:37,920 Speaker 1: lots of fiber. That's it for this week, Catch you 152 00:09:38,000 --> 00:09:38,400 Speaker 1: next time.