In this episode, we welcome back Nick Norwitz for Part 2 of our deep dive into metabolism, food addiction, and dietary nuances. We cover everything from broken metabolisms to the role of hormones in weight regulation, the impact of glycemic load, and the ongoing debate about fruit, dairy, olive oil, and the carnivore diet. If you've ever wondered about food science versus food fear-mongering, this is the episode for you!

Key Topics Discussed:

1. Understanding "Broken Metabolism"

The difference between metabolic dysfunction and metabolic perception.

The role of insulin and other hormones in fat storage and hunger regulation.

Why glycemic load matters more than calorie counting in weight loss.

The importance of patience in metabolic healing, especially after years of processed food consumption.

2. Why Weight Loss Can Plateau

Metabolic adaptation and how fat cells retain memory.

How food labels can be misleading and the importance of tracking glycemic response.

The role of continuous glucose monitors (CGMs) in fine-tuning nutrition choices.

3. Fruit and the Fear of Fructose

Debunking the myth that all fructose is bad.

How the small intestine processes fructose before it reaches the liver.

The importance of context: different fruits have different effects on blood sugar.

Recommendations for lower-glycemic fruits, such as berries, for those with insulin resistance.

4. Olive Oil and Muscle Health

The role of oleuropein in mitochondrial function and aging muscles.

How olive leaf extract might help improve muscle metabolism.

The importance of choosing high-quality olive oil for maximum benefit.

5. Dairy and Cardiovascular Health

New research showing that cheese may actually reduce cardiovascular disease risk.

Why saturated fat in dairy is not necessarily harmful.

The importance of individual tolerance—some people thrive on dairy, while others find it triggering.

6. The Carnivore Diet: Is It Right for You?

Carnivore as an elimination diet rather than a meat-only ideology.

How some people experience relief from autoimmune and gut health issues by eliminating plant foods.

Why sustainability and long-term adherence matter more than short-term results.

Key Takeaways:

Metabolic health is adaptable: Your body can heal, but patience and consistency are key.

Fruit isn't the enemy: Choose fruits wisely based on your metabolic health and glycemic response.

Whole foods matter: The effects of food go beyond macros—consider nutrient density and processing.

Individualization is key: Whether it's carnivore, keto, or Mediterranean, the best diet is the one that works for you.

Resources Mentioned:

Nick Norwitz's YouTube Channel: https://www.youtube.com/@nicknorwitzPhD

Website: https://www.nicknorwitz.com

Scientific Papers Discussed:

Adipose Tissue Retains an Epigenetic Memory of Obesity After Weight Loss (Nature, 2024)

The Small Intestine Converts Dietary Fructose into Glucose and Organic Acids (Cell Metabolism)

Mitochondrial Calcium Uptake and Skeletal Muscle Performance (Cell Metabolism)

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The content of our show is educational only. It does not supplement or supersede your healthcare provider's professional relationship and direction. Always seek the advice of your physician or other qualified mental health providers with any questions you may have regarding a medical condition, substance use disorder, or mental health concern.