エピソード

  • 379 - 85 lb Weight Loss

    379 - 85 lb Weight Loss
    2024/08/08
    Today I mark 85 lbs of weight lost. I share progress pics on my instagram which you can check out at this link: https://www.instagram.com/fast...

    I also talk about inguinal hernia and hiit exercise.
    続きを読む 一部表示
    21 分
  • 378 - When People React To Your Progress

    378 - When People React To Your Progress
    2024/08/01
    An update on 82 pounds lost, eating factor meals for high protein and keto, how people react to your weight loss, and cancer talk.
    続きを読む 一部表示
    21 分
  • 377 - IF vs Diet vs HIIT

    377 - IF vs Diet vs HIIT
    2024/07/25
    Effect of 5:2 Regimens: Energy-Restricted Diet or Low-Volume High-Intensity Interval Training Combined With Resistance Exercise on Glycemic Control and Cardiometabolic Health in Adults With Overweight/Obesity and Type 2 Diabetes: A Three-Arm Randomized Controlled Trial


    Link: https://diabetesjournals.org/c...

    Summary:
    All diabetic patients
    5:2 modified with 790 cals
    2 days hiit and weights
    Generic advice

    Results:
    3 months HbA1c
    Advice only: 40% lower HbA1c
    Exercise: 50% lower
    IF : 75% lower

    11% of exercise and advice group remission of T2D off meds
    20% of IF remission off meds

    Weight loss
    Advice and Exercise about 2.5 pounds
    IF about 7 pounds

    Fatty liver
    IF lost twice as much liver fat as other two

    One year follow up
    Weight
    Exercise and advice 2.2 pounds
    IF 5 pounds.

    All groups maintained some of the original weight lost. IF retained most

    HbA1c
    Exercise and advice 30% lower
    IF 55% lower

    So both maintained benefit. IF retained the most.
    続きを読む 一部表示
    30 分
  • 376 - High Protein vs IF vs Restriction

    376 - High Protein vs IF vs Restriction
    2024/07/18
    Which is better? High protein diet, intermittent fasting, or calorie restriction?

    Link to study: https://www.ncbi.nlm.nih.gov/p...
    続きを読む 一部表示
    14 分
  • 375 - Extreme vs Sustainable Weight Loss

    375 - Extreme vs Sustainable Weight Loss
    2024/07/11
    Today I want to talk about extreme fasting and weight loss hacks compared to sensible and lifelong unstable lifestyle changes. And I’ll also touch on the importance of therapy and recovery.

    Finally Fasting is the YouTube channel I mentioned.
    続きを読む 一部表示
    33 分
  • 374 - Stability And Sustainability

    374 - Stability And Sustainability
    2024/07/04
    Looking back on my 11 year weight loss journey.

    The podcast I mentioned in this episode is here : https://podcasts.apple.com/us/...
    続きを読む 一部表示
    21 分
  • 373 - Milestones, Routine, Jillian Michaels

    373 - Milestones, Routine, Jillian Michaels
    2024/06/27
    Hitting a new weight loss milestone, the importance of consistency and routine, coping with routine when traveling, and Jillian Michales.
    続きを読む 一部表示
    30 分
  • 372 - Cheesecake And Set Points

    372 - Cheesecake And Set Points
    2024/06/20
    Today I’ll talk about my sustainable weight loss theory, weight set points, and a cheesecake rat study which is summarized below with a link.

    The article from the Irish Times discusses a study on rats conducted by Paul Kenny and colleagues at the Scripps Research Institute. The study found that rats fed high-fat, high-calorie junk food exhibited behaviors similar to drug addiction. The rats consumed more food over time and experienced changes in their brain's pleasure centers, becoming less sensitive and requiring more food to feel good. This study highlights the addictive potential of junk food and its implications for understanding obesity and its treatment.

    Citation 1; Junk food junkies

    https://www.snexplores.org/art...

    Citation 2: Obesity lessons learned from rats diving into cheesecake

    https://www.irishtimes.com/lif...
    続きを読む 一部表示
    33 分