Episode 86. Optimizing Metabolism

Episode 86. Optimizing Metabolism

★★★★★
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Show Notes

Scott presents some insights on the importance of whole foods to weight control, using a study originally published in ‘Food and Nutrition Research’, 2010, by Barr SB, Wright JC. Postprandial energy expenditure in whole-food and processed-food meals: implications for daily energy expenditure.”

 

Whole Foods Aid in Optimizing Metabolism

 

  • The study compares how fast the body burns whole foods and processed foods.
  • Researchers used cheese sandwiches, equivalent in every way except one was whole foods (WF), the other processed foods (PF). Both meals satisfied hunger.
  • A processed food meal has 50% less thermic effect than a whole food meal, meaning it burns much more slowly and is more likely to get stored as fat. Therefore, processed foods have a likelihood of making you fatter.
  • Conclusion: “Ingestion of the particular PF meal tested in this study decreases postprandial energy expenditure by nearly 50% compared with the isoenergetic WF meal.”
  • Quality of food intake is more important than caloric equivalents.
  • The study does not support “If It Fits Your Macros”. You can still get fat even if the foods you eat “fit your macros”.
  • A calorie is not a calorie. Whole foods do dozens of things once inside our bodies that we can’t even begin to calculate and put into numbers. The body knows!
  • Food companies create hyper-palatable foods that make you want them. They aim for the “bliss point”, which triggers a desire for more of the food product.
  • Taste buds can be trained to enjoy whole foods over processed foods, which assists in weight loss efforts.
  • A healthy, whole, unprocessed, plant-based diet makes the most sense.
  • “Eat food, not too much, mostly plants.”  – Michael Pollan

 

	
	
	

Episode 85. More Real-World Support for Carb-Based Diets

Episode 85. More Real-World Support for Carb-Based Diets

★★★★★
Enjoying the Podcast?
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Show Notes

Scott takes on a study published in The Lancet in April 17, Kaplan H, et al. “Coronary atherosclerosis in indigenous South American Tsimane: a cross-sectional cohort study.”

 

The Tsimane Tribe: The Healthiest Hearts in the World

 

  • The Tsimane lead a holistic healthy lifestyle.
  • The study finds that coronary artery disease can be avoided in most people through a lifetime of very low LDL, low BP, low glucose, normal BMI, not smoking, and lots of physical activity.
  • The Tsimane are a true hunter-gatherer culture. They hunt, fish and farm on the Maniqui River in the Amazon rainforest in the Bolivian lowlands. Researchers admit that the rest of the world cannot revert to a hunter-gathering and early farming existence, but there are lessons for all of us.
  • The Tsimane diet consists of 72% carb sources like rice, maize, and manioc root, 14% – 17% protein from lean meat and fish sources. Their fat intake is 14% as compared to 34% in the US.
  • They are far more physically active than most Americans. Men average 17,000 steps a day, and women average 16,000. Even the over-60s have a step count over 15,000. This is not an endorsement for quantitative step counting devices. It points to the benefits of a high degree of physical activity.
  • Profesor Naveed Sattar, University of Glasgow, said, “Simply put, eating a healthy diet very low in saturated fat and full of unprocessed products, not smoking and being active life long, is associated with the lowest risk of [blood vessel blockage].”
  • Few Tsimane had signs of clogged arteries—even well into old age.
  • Dr. Gavin Sandercock: “The fact that they have the best indicators of cardiovascular health ever reported is the exact opposite to many recent suggestions that carbohydrates are unhealthy.”

 

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