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spring fines. is

0:49

it simply a matter of willpower

0:51

by Nancy Clark of NancyClarkeRD.com and

0:53

I'm Dr. Neil Malik, your host

0:55

and narrator. Hey

0:57

there, happy middle of the week Wednesday and

0:59

welcome back to Optimal Health Daily, where

1:02

I simply read to you from the

1:04

best health and fitness blogs for free.

1:06

And then on Fridays, I answer your

1:08

questions. Remember, you can

1:10

send in a question by going

1:12

to oldpodcast .com/ask,

1:15

or just send your question directly

1:17

via email to health at

1:19

oldpodcast.com. All

1:22

right, now it is Wednesday. And like I do

1:24

every Wednesday, I like to share a little bit

1:26

of inspiration with you. So with that, here we

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Wilson Shave. Alright,

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and with that, let's get right to

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today's post and start optimizing your life.

1:46

Wait, is it simply

1:48

a matter of willpower? By

1:51

Nancy Clark of NancyClarkRD.com Is

1:54

weight simply a matter of willpower? You

1:57

might think so, given the number of dieters who

2:00

add on exercise, subtract food, and

2:02

expect excess fat to melt away.

2:05

But it doesn't always happen that way. Older

2:08

athletes notice the fat that creeps on

2:10

year after year seems harder to lose,

2:13

and others who have slimmed down complain how

2:15

easily they regain lost body fat. The

2:18

Endocrine Society took a close look

2:20

at why we can too easily

2:22

accumulate excess body fat, as well

2:24

as why it's so easy for

2:26

dieters to regain lost fat. They

2:29

described fat gain as a disorder

2:31

of the body's energy balance system,

2:34

not just a passive accumulation of

2:36

excess calories. They highlight

2:38

many factors other than food

2:40

and exercise that influence body

2:43

fatness, including genetics, the environment,

2:45

and evolution. If

2:47

you're frustrated by your seeming inability to

2:49

easily shed a few pounds, here

2:51

are some facts to consider. Studies

2:53

with identical twins as well

2:56

as adopted children suggest 25

2:58

to 50 % of the risk for

3:00

becoming obese is genetic. Identical

3:02

twins who are raised in different

3:04

homes tend to weigh the same despite

3:07

eating different foods. Some

3:09

people might have a thrifty gene

3:11

that conserves calories and resists fat

3:14

loss in terms of evolution this

3:16

would be important for surviving famines. Genetic

3:19

factors alone fail to explain the rapid

3:21

increase in obesity during the past 40

3:24

years. Genetic factors get influenced

3:26

by the environment. We

3:28

need to learn more about the combined impact

3:30

of genes plus environmental

3:32

toxins, highly processed

3:34

foods, a sedentary lifestyle,

3:37

antibiotics, the microbiome, maternal

3:39

obesity, and fetal exposure

3:42

to a mother's obesity -promoting diet.

3:45

Some experts say sugar and

3:47

carbs are inherently fattening. They claim

3:49

carbs trigger an insulin spike, which

3:51

drives sugar into fat cells, creates

3:54

hypoglycemia or low blood sugar, and

3:56

stimulates the urge to overeat. The

3:59

Endocrine Society not support this

4:01

controversial hypothesis. They say eating

4:03

too many calories of any type is the problem.

4:07

Respected research shows no differences in

4:09

fatness when subjects ate the same number

4:11

of calories from carbohydrate, protein,

4:13

or fat. A calorie is a

4:15

calorie. 100 excess calories from

4:18

fat and carbohydrate are no more

4:20

fattening than 100 excess calories from

4:22

protein. That said, some

4:24

calories are yummier and less satiating than

4:26

others. So they're easier to

4:28

overeat. For example, I could

4:30

easily devour a lot more calories from ice

4:33

cream than from boiled eggs. We

4:35

need to learn more about the brain's role in

4:37

body fatness. What is the

4:39

metabolic impact of carbs, protein, and

4:42

fat on the brain? and the psychological

4:44

impact of enjoying rewarding foods. Does

4:47

the brain on a diet get signals

4:49

about the amount of fat stored in

4:52

adipose tissue and, in response,

4:54

trigger the body to want to eat more and

4:56

move less in order to thwart fat

4:59

loss and survive a perceived famine? Social

5:02

situations can promote fat gain. At

5:04

parties, the presence of a lot of

5:07

people as well as a wide variety

5:09

of foods triggers overeating. In

5:11

contrast, a repetitive daily diet

5:13

with the same breakfasts and

5:15

lunches every day can trigger sensory

5:18

specific satiety and curb food

5:20

intake. Dieting or

5:22

restricting calories to lose fat increases

5:24

the desire to eat as well

5:26

as reduces our metabolism. In

5:29

comparison, forcing weight gain

5:31

by overeating increases spontaneous activity

5:34

like fidgeting and curbs hunger.

5:37

That's why genetically skinny athletes have a

5:39

hard time maintaining the weight they've forced their

5:41

bodies to gain. The

5:43

rise in childhood obesity might be

5:45

linked to endocrine -disrupting chemicals such as

5:48

bisphenol A, perfluorinated

5:50

chemicals and phthalates. Endocrine

5:53

-disrupting chemicals pass from mother to

5:55

fetus across the placenta and later

5:57

to the infant via breast milk.

6:00

They alter signals given by

6:02

estrogen, testosterone, and thyroid hormone.

6:04

Some research suggests they stimulate

6:06

fat deposition. Bisphenol

6:08

A is used in hard plastic

6:11

bottles, food can linings, and food

6:13

packaging. BPA is thought

6:15

to promote the creation of new fat

6:17

cells and change metabolism at the cellular

6:19

level. To determine the

6:21

obesogenic effects of bisphenol A, we

6:23

need more comprehensive research that looks

6:26

at men, women, and younger and

6:28

older individuals. Some studies indicate

6:30

bisphenol A may be linked to

6:32

behavioral problems in boys. It's

6:35

advised to limit your use of plastic

6:37

containers with the number 7 in the

6:39

recycling symbol on the container. The

6:42

types of bacteria that live in

6:44

your gut, your microbiome, likely impact

6:46

weight. Hence, the microbiome is becoming

6:48

a target for obesity research. Your

6:51

best bet is to cultivate a

6:53

healthy microbiome by regularly eating fruits

6:55

and vegetables and limiting processed foods

6:57

with little fiber. Exercise

6:59

plays a role in weight management, but less

7:02

than you might think. Exercise

7:04

alone is largely ineffective as a means

7:06

to lose weight, even though it contributes

7:09

to a calorie deficit. For

7:11

some people, exercise triggers the urge

7:13

to eat more. Hence, you

7:15

want to be sure your reason to

7:17

exercise is to enhance health, not burn

7:19

calories to lose weight. Once

7:22

you've lost weight, exercise does help

7:24

maintain the loss. After

7:26

hearing this information, You may be left

7:28

wondering if you will ever be able

7:30

to reach your desired weight. Perhaps

7:33

yes if you can take these positive

7:35

steps. 1. Enjoy a

7:37

satisfying breakfast early lunch and a later

7:40

lunch or hearty snack to negate hunger

7:42

and a perceived daytime famine. Consume a

7:44

lighter dinner to enhance fat loss at

7:46

night when you're sleeping. And

7:49

2. Focus meals and

7:51

snacks on satiating whole foods with

7:53

protein and fiber. For example, an

7:56

apple with cheese. or Greek yogurt

7:59

and granola, or peanut

8:01

butter and crackers. Above

8:03

all, be grateful for your healthy body.

8:05

Give it the fuel it needs, and

8:07

trust it will perform best when it

8:09

is appropriately trained and well -fueled on

8:11

a daily basis. The

8:14

best athlete is not the leanest athlete,

8:16

but rather the genetically gifted athlete. If

8:18

you're trying to force your body into a too

8:21

lean physique, think again. Weight

8:23

is more than a matter of willpower. You

8:29

just listened to the post titled,

8:32

Wait! is in a matter of

8:34

willpower by Nancy Clark of NancyClarkRD.com

8:36

and I'll be right back with

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my commentary. Oicos

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Neal here for my commentary. Today's

10:17

author Nancy mentioned some of the exact same

10:19

things I remind patients when I'm helping them

10:21

manage their body weight. I love it when

10:23

my fellow dietitians and I agree on things

10:25

like this. It makes me feel like we're

10:28

on the right track when it comes to

10:30

helping our patients. So, here's

10:32

where we completely agree. First,

10:34

when it comes to meals and snacks, think

10:37

protein and fiber. They will

10:39

fill you up faster and help you feel

10:42

full for longer. In fact,

10:44

I tell patients that whenever they're

10:46

having a carbohydrate -rich food, like

10:48

a piece of bread, crackers, pasta,

10:51

even fruit, I tell them to

10:53

have some protein with it. So, just

10:56

like Nancy suggested in today's article,

10:58

if you're eating an apple, have some cheese

11:01

with it. You want to snack on some

11:03

graham crackers? Top them with peanut

11:05

butter or almond butter. And the

11:07

other advice I give, exercising regularly is

11:09

awesome, but it's not the cure -all

11:11

for weight loss. And

11:13

lastly, managing our body

11:15

weight is not about willpower. In fact,

11:18

planning our meals and snacks and scheduling

11:20

our workouts ahead of time are much

11:23

stronger than willpower. In

11:25

fact, planning beats willpower almost

11:27

every time. So if

11:29

you could plan out just one workout

11:31

or one meal or one snack even,

11:33

you're on the right track. All

11:36

right, that'll do it for today. I hope you

11:38

have a great rest of your Wednesday. Thank you

11:40

so much for listening. And I'll be back here

11:42

tomorrow as usual, so I'll see you there where

11:44

your optimal life awaits.