Today I mark 85 lbs of weight lost. I share progress pics on my instagram which you can check out at this link: https://www.instagram.com/fast...

I also talk about inguinal hernia and hiit exercise.

An update on 82 pounds lost, eating factor meals for high protein and keto, how people react to your weight loss, and cancer talk.

Effect of 5:2 Regimens: Energy-Restricted Diet or Low-Volume High-Intensity Interval Training Combined With Resistance Exercise on Glycemic Control and Cardiometabolic Health in Adults With Overweight/Obesity and Type 2 Diabetes: A Three-Arm Randomized Controlled Trial


Link: https://diabetesjournals.org/c...

Summary:
All diabetic patients
5:2 modified with 790 cals
2 days hiit and weights
Generic advice

Results:
3 months HbA1c
Advice only: 40% lower HbA1c
Exercise: 50% lower
IF : 75% lower

11% of exercise and advice group remission of T2D off meds
20% of IF remission off meds

Weight loss
Advice and Exercise about 2.5 pounds
IF about 7 pounds

Fatty liver
IF lost twice as much liver fat as other two

One year follow up
Weight
Exercise and advice 2.2 pounds
IF 5 pounds.

All groups maintained some of the original weight lost. IF retained most

HbA1c
Exercise and advice 30% lower
IF 55% lower

So both maintained benefit. IF retained the most.

Which is better? High protein diet, intermittent fasting, or calorie restriction?

Link to study: https://www.ncbi.nlm.nih.gov/p...

Today I want to talk about extreme fasting and weight loss hacks compared to sensible and lifelong unstable lifestyle changes. And I’ll also touch on the importance of therapy and recovery.

Finally Fasting is the YouTube channel I mentioned.

Looking back on my 11 year weight loss journey.

The podcast I mentioned in this episode is here : https://podcasts.apple.com/us/...

Hitting a new weight loss milestone, the importance of consistency and routine, coping with routine when traveling, and Jillian Michales.

Today I’ll talk about my sustainable weight loss theory, weight set points, and a cheesecake rat study which is summarized below with a link.

The article from the Irish Times discusses a study on rats conducted by Paul Kenny and colleagues at the Scripps Research Institute. The study found that rats fed high-fat, high-calorie junk food exhibited behaviors similar to drug addiction. The rats consumed more food over time and experienced changes in their brain's pleasure centers, becoming less sensitive and requiring more food to feel good. This study highlights the addictive potential of junk food and its implications for understanding obesity and its treatment.

Citation 1; Junk food junkies

https://www.snexplores.org/art...

Citation 2: Obesity lessons learned from rats diving into cheesecake

https://www.irishtimes.com/lif...

The effect of extended access to highly palatable foods on hunger, cravings, satiety, etc. It’s good news!

Study is here: https://www.ncbi.nlm.nih.gov/p...

Weight gain increased strikingly in rats with extended access to the cafeteria diet compared to the chow-only or restricted access groups (Fig. 1a). Weight gain also tended to be increased in the restricted access rats compared to chow-only rats, but this effect did not reach statistical significance. The development of obesity in extended access rats was closely associated with a worsening deficit in brain reward function, reflected in progressively elevated BSR thresholds

This is an amazing good experiment that shows conclusive that ultra-processed food is the problem.

Video - https://youtu.be/wIhbYA5QLEw?s...