In the previous parts we talked about the discrepancies between the way we eat, and the way we evolved to eat. We looked at hyperpalatability, food engineering, the role of our hormones and the advantage of whole, unprocessed foods. We asked, and answered the question of whether very low-carb diets, like keto and carnivore are necessary for fat loss. Today we’re going to move on to exercise, sleep and stress-reduction, as well as taking a look at fasting.

As always, the full text is available as a blog post on my website here. The YouTube series is available here.

Please like and subscribe, leave a comment, and come and find me on Instagram @rustonsboneyard.

Disclaimer: I am not qualified to give any sort of medical or dietary advice, and nothing in this material should be considered as such. The opinions expressed here are my own, and for the purposes of discussion only. Please consult a qualified medical professional before undertaking changes to your diet.

Cardiovascular response to short-term fasting in menstrual phases in young women: An observational study 

Early time-restricted feeding improves 24-hour glucose levels and affects markers of the circadian clock, aging and autophagy in humans

Autophagy: cellular and molecular mechanisms

Protein Sparing Modified Fast Cookbook, by Maria Emmerich

Leucine regulates translation initiation of protein synthesis in skeletal muscle after exercise

Why is lifting weights better than doing cardio

Ecosafeter Contour Memory Foam Pillow

Ziva Meditation Website

Alcohol And Sleep

Last time, we looked at the foundations of our fat-loss journey - getting a handle on calorie intake, removing processed food, and prioritising nutrients over energy. That discussion, along with the one surrounding hormones back in Part 3, led to a lot of talk about carbohydrates. Today, let’s start by taking a bit of a closer look at the very low-carb ketogenic and carnivore ways of eating. Let’s ask ourselves if those approaches might support our fat loss.   

As always, the full text is available as a blog post on my website here. The full YouTube series is available here. 

Please like and subscribe, leave a comment, and come and find me on Instagram @rustonsboneyard.

Disclaimer: I am not qualified to give any sort of medical or dietary advice, and nothing in this material should be considered as such. The opinions expressed here are my own, and for the purposes of discussion only. Please consult a qualified medical professional before undertaking changes to your diet.

Assorted Diabetes Treatment Research From Virta Health

General information on ketosis and measurement of blood ketones

Inuit Nutrition, Wikipedia

Paleolithic ketogenic diet (PKD) in chronic diseases: Clinical research and data

Anecdotal examples of the efficacy of the carnivore diet in symptom reduction and resolution

All things carnivore with Dr Paul Saladino MD, Salty Talk 018, The Healthy Rebellion Radio

Effects of a low carbohydrate diet on energy expenditure during weight-loss maintenance: Randomized trial

Protein leverage and energy intake

Effects of High Versus Low Protein Intake on Body Composition and Maximal Strength in Aspiring Female Physique Athletes Engaging in an 8-Week Resistance Training Program

Intermittent Energy Restriction Attenuates the Loss of Fat Free Mass in Resistance Trained Individuals. A Randomized Controlled Trial

Fast Keto with Ketogenic Girl Podcast: How to do a reverse diet: Full guide, Part 1

The evolution of the human trophic level during the Pleistocene

The Healthy Rebellion

The 7 Day Carb Test

Wired To Eat, by Robb Wolf

Dr Georgia Ede, is a psychiatrist using diet to address various mental health issues. This site contains a wide range of articles

In the previous parts, we looked at how our evolution has affected the way we eat, and the way we store fat. We talked about how food companies can take advantage of those evolutionary traits to create products that we find hard to resist, and how the composition of our meals can further drive us to overeat. Finally we discussed the relationship between our food, our fat and our hormones.

So, what do we actually do with all this information? How DO we lose fat?

In this part, we finally start digging in to the practical steps we can take to transform our body composition. We look at the initial steps towards a healthier, happier relationship with our food - one where we control it, rather that it controlling us.

As always, the full text is available as a blog post on my website here. The full YouTube series is available here.

Please like and subscribe, leave a comment, and come and find me on Instagram @rustonsboneyard.

Disclaimer: I am not qualified to give any sort of medical or dietary advice, and nothing in this material should be considered as such. The opinions expressed here are my own, and for the purposes of discussion only. Please consult a qualified medical professional before undertaking changes to your diet.

Protein leverage and energy intake

Testing protein leverage in lean humans: A randomised controlled experimental study

Protein leverage affects energy intake of high-protein diets in humans

Testing the protein leverage hypothesis in a free-living human population

Ghrelin and glucagon-like peptide 1 concentrations, 24-h satiety, and energy and substrate metabolism during a high-protein diet and measured in a respiration chamber

The evolution of the human trophic level during the Pleistocene

Effects of High Versus Low Protein Intake on Body Composition and Maximal Strength in Aspiring Female Physique Athletes Engaging in an 8-Week Resistance Training Program

Intermittent Energy Restriction Attenuates the Loss of Fat Free Mass in Resistance Trained Individuals. A Randomized Controlled Trial

Leucine regulates translation initiation of protein synthesis in skeletal muscle after exercise

The Skeletal Muscle Anabolic Response to Plant- versus Animal-Based Protein Consumption

Plant-Based Meats, Human Health, and Climate Change by Dr Cate Shannahan

Ketogains Macro Calculator

Ketogenic Girl Macro Calculator

Chronometer

In parts 1 and 2, we talked about how our evolution has affected the way we eat, and the way we store fat. We talked about how food companies can take advantage of evolutionary traits to create products that we find hard to resist, and how the composition of our meals can further drive us to overeat. Today, we’re going to talk about how our hormones play into all this.

As always, the full text is available on my website here. The full YouTube series is available here. 

Disclaimer: I am not qualified to give any sort of medical or dietary advice, and nothing in this material should be considered as such. The opinions expressed here are my own, and for the purposes of discussion only. Please consult a qualified medical professional before undertaking changes to your diet.

Why We Get Sick - Dr Ben Bikman (2021 Benbella Books ISBN 978-1953295774)

How To Reverse Insulin Resistance, Lose Weight And Thrive, With Dr Ben Bikman - Fast Keto With Ketogenic Girl Podacast

Does Your Thyroid Need Dietary Carbohydrates? Dr Stephen Phinney

How To Optimize Your Thyroid, With Elle Russ - Fast Keto With Ketogenic Girl Podcast #21

Assorted Diabetes Treatment Research From Virta Health

What causes the insulin resistance underlying obesity? 

Waist to height ratio as a new marker of metabolic syndrome in type 2 diabetic patients

Waist-to-height ratio as a risk marker for metabolic syndrome in childhood. A meta-analysis

Waist to height ratio: a better anthropometric marker of diabetes and cardio-metabolic risks in South Asian adults

Chronic stress and diabetes mellitus. Interwoven pathologies

Deconstructing the role of glucocorticoids in adipose tissue biology and the development of central obesity

Normal weight individuals who develop type 2 diabetes: the personal fat threshold

In part 1 of this 'How do we lose fat?' series, we looked at how our evolution has affected the way we eat. In this second part, we take a look at how our food itself can drive us to eat more. We discuss food engineering, and the hyperpalatable nature of processed foods. We talk about how, by mimicking foods that we have evolved to overeat as a survival mechanism, food companies can make their products so compulsive. We look at how the composition of our meals can create a gap between our energy requirements, and our need for nutrients.

The full text is available as a blog post on my website here. The full YouTube series is available here.

Please like and subscribe, leave a comment, and come and find me on Instagram @rustonsboneyard.

Disclaimer: I am not qualified to give any sort of medical or dietary advice, and nothing in this material should be considered as such. The opinions expressed here are my own, and for the purposes of discussion only. Please consult a qualified medical professional before undertaking changes to your diet.

Here are some references for further reading:

Salt Sugar Fat: How The Food Giants Hooked Us - by Michael Moss 2013 Penguin Random House ISBN 978-1400069804

Protein leverage and energy intake

Testing protein leverage in lean humans: A randomised controlled experimental study

Protein leverage affects energy intake of high-protein diets in humans

Testing the protein leverage hypothesis in a free-living human population

Ghrelin and glucagon-like peptide 1 concentrations, 24-h satiety, and energy and substrate metabolism during a high-protein diet and measured in a respiration chamber

The evolution of the human trophic level during the Pleistocene

Fructose and uric acid as drivers of a hyperactive foraging response: A clue to behavioral disorders associated with impulsivity or mania?

Welcome to the Ruston's Boneyard Podcast. 

I recently released a series of YouTube videos addressing one of the most prevalent, and pertinent questions that we face today, 'how do we lose fat?' It's a complex, nuanced subject, and I felt that it would be useful to support the series with contributions from clinicians and researchers - hence the idea of the Ruston's Boneyard Podcast was born. As a prelude to those interviews, the first few episodes will consist of the original fat loss series, in podcast form. 

In this first part, The Evolutionary Disadvantage, we take a look at how evolution has affected our biology to influence the way we eat, and the way we gain, or lose fat. We also look at why we need to be particularly concerned about the rise in obesity and metabolic syndrome.

The full text is available as a blog post on my website here. The full YouTube series is available here.

Please like and subscribe, leave a comment, and come and find me on Instagram @rustonsboneyard. 

Disclaimer: I am not qualified to give any sort of medical or dietary advice, and nothing in this material should be considered as such. The opinions expressed here are my own, and for the purposes of discussion only. Please consult a qualified medical professional before undertaking changes to your diet.

Here are some references for further information:

Wired To Eat - by Robb Wolf (Vermilion 978-1785041433) 

Metabolic dysfunction and immunometabolism in COVID-19 pathophysiology and therapeutics

Indian-Origin Doctor Alerts Indians To Poor Diet Link With Virus Deaths

Effect of calorie restriction on resting metabolic rate and spontaneous physical activity

Fructose metabolism as a common evolutionary pathway of survival associated with climate change, food shortage and droughts

A Historical and Scientific Perspective of Sugar and Its Relation with Obesity and Diabetes

Fructose and uric acid as drivers of a hyperactive foraging response: A clue to behavioral disorders associated with impulsivity or mania? 

The dopamine motive system: implications for drug and food addiction