American Glutton

What’s the truth about cheat meals or cheat days, and do they actually help or hurt your progress? In this episode, Ethan sits down with Paige to break down the psychology behind “cheating” on a diet and why extreme restriction often backfires.

He explains how vague cheat days can derail consistency, shares a more sustainable approach to eating, and outlines how to include comfort foods without losing control. Ethan also dives into portion control, long term adherence, and building a plan you do not need to escape from.

• Cheat Meals Explained
• Why Diets Need “Cheats”
• The Problem With Cheat Days
• All-Or-Nothing Thinking
• Sustainable Eating Approach
• Portion Control Over Restriction
• Comfort Food Without Overeating
• Managing Cravings Long-Term
• When To Reintroduce Foods
• Final Takeaways on Cheat Meals

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Could your indoor environment be the hidden obstacle to your health goals? Ethan sits down with Dr. John La Puma to discuss his research on the Indoor Epidemic. They dive into why humans spend ninety-three percent of their lives inside and how seventeen minutes of daily nature can boost longevity. The conversation covers the science of morning light, screen addiction, and the critical role of strength training when using GLP 1 medications.

SHOW HIGHLIGHTS

00:00 Episode intro

00:13 John La Puma Joins the American Glutton Podcast

01:30 The Art of Food vs. Functional Energy

05:20 The Stress of the Professional Kitchen

06:38 Transitioning From Medicine to Food

07:34 Ethan's History With Fad Diets

10:00 The Connection Between Soil and Health

15:00 Screens as the New Ultra Processed Food

16:39 The Minimum Effective Dose of Nature

19:23 Defining Green and Blue Spaces

22:24 Reversing Myopia and the Sky View

24:50 Using Morning Light to Reset the Body

26:56 The Glymphatic System and Brain Cleaning

30:14 How Environment Dictates Behavior

33:17 The Healing Power of Hospital Greenery

34:21 Green Exercise and All Cause Mortality

38:21 How Trees Improve the Immune System

40:01 The Role of GLP 1 in Weight Management

43:59 Preventing Muscle Loss on Weight Loss Drugs

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What if the weekends are the reason your progress keeps slipping?

Ethan sits down with Paige Dorian to break down why unstructured weekends can derail even the most disciplined routines. He shares practical strategies for maintaining consistency, from planning meals ahead of time to navigating social events, travel, and family obligations without losing momentum. Ethan also challenges the idea that weight loss is just about willpower, reframing it as a matter of structure and preparation.

If you’re serious about staying on track long term, this conversation will shift how you approach your weekends.

SHOW HIGHLIGHTS

00:00 Introduction

00:46 Why weekends derail progress

01:14 Creating structure for weekends

03:31 Travel, disruption, and planning ahead

05:17 Meal prep and staying consistent

06:44 Weight is a result, not the problem

09:43 Observing how others actually eat

12:30 The myth of a slow metabolism

15:35 Addressing the real root of weight gain

17:41 Handling social events and weekends

20:30 Taking breaks from triggering habits

23:44 Managing busy schedules with kids

27:18 Planning ahead vs reacting in the moment

29:18 Weekend stress and increased hunger

30:34 Getting back on track after slipping

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What does it really take to get comfortable being uncomfortable? Ethan sits down with Ken Rideout to unpack the role of discipline, discomfort, and mindset in building a better life. They explore why chasing comfort can quietly hold you back, and how leaning into challenge can reshape your identity over time. Ethan reflects on the practical side of growth, from daily habits to long-term perspective shifts, offering a grounded and honest take on what real change looks like.

If you want more insights like this, sign up for Ethan’s newsletter here: https://ethansuplee.substack.com/subscribe

SHOW HIGHLIGHTS

Introduction

Ethan Meets Ken Rideout

The Comfort Trap

Reframing Discomfort

Get Comfortable Being Uncomfortable

Identity and Habit Change

The Reality of Long-Term Growth

Practical Discipline Strategies

Mindset Shifts That Stick

Closing Thoughts

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Why does hunger feel so overwhelming when you are trying to change the way you eat? In this episode, Ethan Suplee sits down with Paige Dorian to explore the psychology and physiology of hunger.

Ethan shares how years of dieting and weight struggles taught him that many people misunderstand their hunger signals. The conversation breaks down the difference between real physical hunger and the habits, emotions, and cues that often drive us to eat.

Ethan also discusses the mindset shifts that helped him build a healthier relationship with food. For more insights and updates from Ethan, subscribe to his newsletter here: https://ethansuplee.substack.com/subscribe

• The Hunger Question
• Misreading Hunger Cues
• What Hunger Actually Feels Like
• Hunger Hormones Explained
• Learning to Sit With Hunger
• Accepting Discomfort While Dieting
• Real Hunger vs Conditioned Hunger
• Final Thoughts on Managing Hunger

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Why is obesity so difficult to reverse even when people try to eat less? In this episode, Ethan sits down with Dr. Jason Fung, nephrologist and author of The Obesity Code and The Diabetes Code, to unpack the hormonal science behind weight gain, insulin resistance, and type 2 diabetes. They explore why the calorie model of weight loss often fails, how insulin drives fat storage, and why fasting can be a powerful metabolic tool. The conversation also touches on addiction, modern food environments, and sustainable approaches to health.

If you enjoyed this conversation, sign up for Ethan’s newsletter for more insights and updates:

https://ethansuplee.substack.com/subscribe

SHOW HIGHLIGHTS

Introduction to Dr. Jason Fung

Type 1 vs Type 2 Diabetes

The Problem with the Calorie Model

Why Eating Less Often Fails

Hormones and Weight Gain

Insulin Resistance Explained

The Role of Fasting

Food Environment and Addiction

Why Processed Food Is So Powerful

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What if the way you are eating is directly shaping how you feel every single day?

In this episode, Ethan sits down with Rachael DeVaux to unpack the powerful connection between food, energy, cravings, and overall well being. They explore how ultra-processed foods impact mood and performance, and why many people fail to connect what they eat with how they feel. Rachael shares practical insight on shifting toward whole foods and how small nutritional changes can create noticeable differences in energy and stability.

Introducing Rachael DeVaux

Ethan’s Health Journey and Context

The Real Impact of Sugar Crashes

Why Energy Dips Keep Happening

Understanding Ultra-Processed Foods

Emotional Eating and Hidden Triggers

Building Awareness Around Daily Choices

Protein, Satiety, and Cravings

Sustainable Nutrition vs Diet Culture

Small Changes That Create Big Results

Long Term Habits That Actually Stick

Final Thoughts on Taking Control of Your Health

If you want more honest conversations like this, sign up for Ethan’s newsletter at https://ethansuplee.substack.com/subscribe and stay connected.

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Are carbohydrates really the enemy of weight loss? In this episode of the American Glutton podcast, Ethan sits down with Paige to tackle the intense debate surrounding low-carb and no-carb diets.

Ethan passionately argues against moralizing food and blaming a single macronutrient for weight gain. Instead of relying on unsustainable quick fixes, he emphasizes the importance of looking at total energy intake, emotional triggers, and foundational health pillars like quality sleep. Tune in to hear why extreme diets often fail and how to build a realistic approach for long-term success.

SHOW HIGHLIGHTS

Introduction and Weather

The Carb Debate: Low Carb vs. No Carb

The Reality of Caloric Deficits

Good Carbs, Bad Carbs, and Moralizing Food

Quick Fixes vs. Real Examinations

Shifting Mindsets and Sustainable Strategies

Closing Thoughts

Ethan's Substack:

https://ethansuplee.substack.com/subscribe

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What does it really take to lose weight and keep it off for good? Ethan sits down with Dr. Holly Wyatt to unpack the science of metabolism, appetite regulation, and long term weight management. They explore why the body resists weight loss, how biology influences hunger, and what actually works beyond willpower. Dr. Wyatt shares practical insights drawn from decades of clinical research, offering clarity in a space full of confusion.

If you are serious about understanding sustainable fat loss, this conversation delivers real answers.

For more insights and updates from Ethan, sign up for his newsletter at https://ethansuplee.substack.com/subscribe.

SHOW HIGHLIGHTS

00:00:00 Welcome, Dr. Holly Wyatt

00:02:09 Ethan’s Weight Loss History

00:04:32 Appetite and Hormones Explained

00:12:31 The Reality of Weight Loss Maintenance

00:13:57 Extreme Calorie Restriction

00:16:37 Why We Regain Weight

00:18:28 Metabolism Adaptation

00:30:45 Set Point and Biological Defense

00:40:26 Exercise and Long-Term Health

00:50:34 Final Takeaways on Sustainable Fat Loss

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Is your favorite superfood actually a marketing success story? Ethan sits down with Natalie Alibrandi, a nutrition and food science expert who helps take products from concept to commercialization, to unpack how food trends are born. They explore the rise of kale, goji berries, cottage cheese hacks, and the powerful role marketing plays in shaping what we believe is healthy.

Natalie breaks down formulation, regulation, and the realities of the food industry, while Ethan digs into how consumer psychology drives demand.

00:00 Introduction and Natalie’s Background

05:42 How Food Trends Are Born

12:18 The Rise of Superfoods

18:47 Marketing vs Nutritional Reality

26:15 Product Formulation and Food Science

34:02 Consumer Psychology and Health Claims

42:30 The Business of Health Foods

50:11 Regulation, Labels, and Transparency

58:27 Social Media and Trend Acceleration

01:05:44 Final Thoughts and Takeaways

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