There are hundreds of diet types and thousands of diet do’s and diet don’ts for weight loss.  And yet, what does every diet type have in common?  The 5 Universal Laws of Weight Loss.

It doesn’t matter if you eat low carb or high carb, low fat or high fat, Paleo, Keto, or alternate day fast.  Eat fat to burn fat, lift weights or run, drink water before meals, eat after 6pm, eat slowly, avoid carbs to keep your insulin low, protein and keto to suppress your appetite, or avoid ultra processed foods like the plague.

All of the (oftentimes) contradictory, factoids and tidbits, hacks, tips, and tricks do not matter.

Some of the topics in today’s episode include: 

• Weight loss advice hasn’t changed for decades, and it won’t change (2:03)
• A comprehensive list of all the diet interventions for weight loss (3:26)
• Should SNAP benefits really exclude soda? (7:51)
• If all diets suck the same, can I just pick the one I like? (10:51)
• Stay suffering in the familiar or embrace freedom and uncertainty? (12:11)
• The 5 Universal Laws of Weight Loss are… (15:05)
• #1 Meal plan to create a calorie deficit (15:25)
• #2 Log your food daily and self-correct as needed (19:59)
• How long do I have to food log for? (21:08)
• Food logging is really just “checking your work” (23:06)
• Hunger, satiety, and intuitive eating are relatively worthless in the 21st century (24:09)
• Food logging in real time, not daily (24:32)
• #3 Exercise 300 minutes a week (25:22)
• Will Smith, Hugh Jackman, and the jacked Cross-Fitter (28:23)
• Todd’s exercise history and the importance of being flexible (33:35)
• I’ve never regretted doing a workout (43:03)
• Don’t worry about doing things right or knowing what to do (44:39)
• #4 Weigh yourself at least once weekly (46:41)
• #5 Control your food environment (51:48)