Show Notes

Scott presents the latest clinical research into the body’s internal clock and makes practical suggestions on how to apply it for optimized metabolism and better physique.

Eat breakfast like a king, lunch like a prince, and dinner like a poor man.

• The latest nutrition research has centered around chronobiology, the branch of science focused on natural physiological rhythms which has a bearing on weight control.
• Diet trends focus on the short-term phase. Energy balance (energy in – energy out) results from long-term homeostasis.
• Scott provides an overview of three general, practical ways to take advantage of chronobiology and work with our own internal rhythms:

1. Eat breakfast like a king, lunch like a prince, and dinner like a poor man.

• Front-loading energy intake earlier in the day makes sense in light of this research.
• The research shows that a mis-timed feeding can have negative effects on metabolism.
• Don’t skip breakfast.

2. Eat whole foods, mostly from plants, to foster a healthy gut microbiome.

• Healthy whole foods—especially those from plants—support healthy gut microbiome.
• Gut microbiota modulate internal clocks, which has a direct effect on fat storage.

3. Observe a consistent schedule: meal, sleep, wake, and even work-out timing.

• Regimentation is important for optimized metabolism and therefore, physique.
• How and when we eat seems to be as relevant as what we eat (assuming what we eat isn’t processed junk food).
• Regular sleep and wake times helps optimize metabolism. Good sleep hygiene helps maintain a rhythm.
• Scheduling should also extend to regular workout times if possible.

References

Challet, Etienne. “The Circadian Regulation of Food Intake.” Nature Reviews. Endocrinology, U.S. National Library of Medicine, July 2019, www.ncbi.nlm.nih.gov/pubmed/31073218

McHill, Andrew W, et al. “Later Circadian Timing of Food Intake Is Associated with Increased Body Fat.” The American Journal of Clinical Nutrition, American Society for Nutrition, Nov. 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5657289/

Bray, M S, et al. “Quantitative Analysis of Light-Phase Restricted Feeding Reveals Metabolic Dyssynchrony in Mice.” International Journal of Obesity (2005), U.S. National Library of Medicine, June 2013, www.ncbi.nlm.nih.gov/pubmed/22907695

Koike, Nobuya, et al. “Transcriptional Architecture and Chromatin Landscape of the Core Circadian Clock in Mammals.” Science (New York, N.Y.), U.S. National Library of Medicine, 19 Oct. 2012, www.ncbi.nlm.nih.gov/pubmed/22936566

Min, Chanyang, et al. “Skipping Breakfast Is Associated with Diet Quality and Metabolic Syndrome Risk Factors of Adults.” Nutrition Research and Practice, The Korean Nutrition Society and the Korean Society of Community Nutrition, Oct. 2011, www.ncbi.nlm.nih.gov/pmc/articles/PMC3221832/

Show Notes

Physician and nutrition expert Dr. Michael Greger talks with Scott about his research and offers some basic truths about diet and nutrition.

“Here’s the science. Do whatever you want!”

• Dr. Greger noticed a big gap between what the science said and the diets people often follow.
• The fitness industry fixates on the vogue diet of the day.
• Keto is really just repackaged Adkins, but worse because people continue to eat that way long-term.
• Low carb diets can be traced back to the 1850s, and keeps coming back.
• What happens inside the body is what’s important.
• Dieters can’t tell what’s actually going on inside by looking at the scale.
• Ignore the scale. The scale shows weight loss but it’s water weight that’s lost first. The body then starts burning muscle for energy. Body fat loss actually goes down.
• Vermont Inmate Study on experimental obesity wanted increase body weight by 25%. To get the same weight gain with a mixed diet, it took 140,000 calories. Researchers got the same effect by increasing fat intake by 40,000, showing the potency of fat for weight gain.
• Whole foods that grow out of the ground make the best dietary choices.

“The more we can weigh our calories toward the morning the better.”

• Greger’s new book discusses chronobiology, how exactly the same foods can be more fattening depending on the time of day they’re consumed.
• There’s something to the old adage, “Eat breakfast like a king, lunch like a prince and dinner like a pauper.”  The more calories are ingested earlier in the day, the better.
• Cutting animal protein can raise cortisol levels. Increased cortisol has been associated with body fat gain.
• Branch Chain Amino Acids increase insulin resistance. Whey protein is high in BCAAs.
• The body makes all the carnitine it needs, other than in a very rare birth defect where the body doesn’t manufacture it.
• Naysayers of plant protein say that it’s unavailable to the body due to cellulose. Chewing and the microbiome in the colon help by breaking it down.
• Look at the evidence. Greger presents the scientific data to his followers and patients. They can do with it whatever they like. They can also choose to smoke cigarettes or bungee jump if they like.
• Greger says he’s not interested in debating with ideologues to whom science doesn’t matter.

About Dr. Michael Greger

Dr. Greger is a founding member and Fellow of the American College of Lifestyle Medicine. He’s a physician, New York Times bestselling author, and internationally recognized speaker on nutrition, food safety, and public health issues. He has lectured at the Conference on World Affairs, testified before Congress, and was invited as an expert witness in the defense of Oprah Winfrey in the infamous “meat defamation” trial.

In 2017, Dr. Greger was honored with the ACLM Lifestyle Medicine Trailblazer Award. He is a graduate of Cornell University School of Agriculture and Tufts University School of Medicine. His book “How Not to Die” became an instant New York Times Best Seller. His more than 2,000 health topics are freely available at NutritionFacts.org, with new content uploaded routinely.

Order Dr. Greger’s books

How Not to Die

How Not to Diet

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All proceeds he receives from his books, DVDs, and speaking engagements are donated to charity.