Podcasts about instincts that make us overeat

TUNE IN TO LEARN:Our brain is wired to seek food - otherwise, we'd die!Our brain is ALSO wired to keep our weight optimal for fitness and survival.The balance between the 2 is an easy task - after all, all animal brains do it just fine!So, where did it go wrong for humans?With over 39% of the population being overweight and growing?We don't exactly know how it started but we seem to get closer to the idea how to end it!Here's how you re-wire your brain to keep that balance between food and fitness.For more info read:"The Hungry Brain: Outsmarting the Instincts That Make Us Overeat""I'm So Effing Hungry: Why We Crave What We Crave – and What to Do About It"Support the showBrought to you by Angela ShurinaEXECUTIVE BRAIN, PRODUCTIVITY, NUTRITION COACHChange in days - not in years!"

Sticking to a diet can be challenging when you constantly feel hungry. Listen as Pretty Healthy Family talks about the principles in the book by Stephan J. Guyenet Ph.D., The Hungry Brain: Outsmarting the Instincts That Make Us Overeat, and how to apply them to your own life. Purchase the book here. If you enjoyed this episode, please leave us a 5-star rating and review on iTunes here or Spotify here. This helps us SO MUCH. Submit your question here for a chance to be answered on the podcast. Find out if your metabolism is sluggish by taking this quiz.Download your free guide to losing fat long-term. FOLLOW US ON Instagram: @prettyhealthyfamilyTikTok: @prettyhealthyfamilyBlog: prettyhealthyfamily.comYoutube: @prettyhealthyfamily

Show NotesMike Perry Colon Cancer FundraisingBe the MatchThe Boilermaker Story“You're paying for the years, not for the minutes” Your cost is a result of..Your DemandExperienceQuality Of ServicesYour Costs/ExpensesLocation/MarketThe customer is effectively renting out your equipment, tools, space It's easier to charge less or a discount, than it is to go up on people At some point to make more money without working more hours you will need to combine clients or hire people to service the sessions for you Make enough money to live your lifestyle to then be able to do pro-bono work and help those who might not have access What's your perfect month cost? How much do you need to work per week, how many sessions do you need to do per month to live your best life? Use your non-client hours to improve your value and expertise by pursuing more education and talking to other coaches Every 7 years what you value, what you want, how you live your life will change.For the first 7 years of your career say “YES” to every opportunity. The next 7+ years learn to say “NO” Book Club recommendation:Kevin: The Hungry Brain: Outsmarting the Instincts That Make Us Overeat by Dr. Stephan Guyenet, Aaron AbanoBrendon: The Power of Full Engagement: Managing Energy, Not Time, Is the Key to Performance and Personal Renewal by Jim Loehr, Tony SchwartzWhere you can find us next:Upcoming CFSC eventsContact UsWebsite: http://movement-as-medicine.comInstagram: https://www.instagram.com/MovementAsMedicine/YouTube: https://www.youtube.com/user/MovementAsMedicine

Between the latest online fads and the crazy media headlines, it's easier than ever to get confused about your health. If you want to make better decisions about your health today so you can feel better and live longer, you've come to the right place.   Do you feel like your cravings are out of control?  Are you worried that the sugar in carbs and fructose is sending your insulin on a roller coaster that is the culprit behind your weight gain? And why is it that the amount and types of food we intend to consume rarely line up with our actual dietary intake? I know how frustrating it can be to change your dietary plan and continue to fail in your attempt to lose weight. And while there are limitations to the idea that carbs are the culprit behind weight gain, there are some truths that I want to make sure you are aware of as well.     I'm joined today by Dr. Stephan Guyenet, scientist, author of The Hungry Brain, and creator of the Red Pen Reviews website to discuss the facts and myths behind our cravings and our instincts. Dr. Guyenet explains the role that carbs play in our health and weight loss (or gain) and offers insights into the reasons that all too often, we eat more than we intended to. He sheds light on the best way to sort out the highest quality information available in the myriad of health books and offers some simple and very doable ways that anyone can retrain their brain to crave the foods that will optimize health and minimize cravings, starting today.    Key Takeaways: [1:08] Today's topic is the relationship between carbs, sugar and weight gain. [2:27] Dr. Guyenet dives right into the carbohydrate-insulin hypothesis as an explanation that humans too often eat more than they planned to. [7:22] Do carbs really cause a net accumulation of fat in your body? Dr. Guyenet says no and explains why a low-carb diet may or may not result in successful weight-loss.  [9:50] Understanding the insulin and brain-related studies that show genetic differences between people with higher and lower levels of body fat. [16:23] What are some of the alternative reasons that we eat more than we want to? Dr. Guyenet examines homeo- and non-homeostatic eating options including energy needs, proximity to food, satisfaction levels, and social situations.  [20:24] Is there one magical switch in the brain that can regulate the mechanisms that trigger hunger and encourage fatness? GLP-1 drugs may be the answer to overcoming the brain mechanisms to achieve effective weight loss.  [26:48] How have obesity and weight loss standards shifted over the last few decades? Calorie intake, access to food, outsourcing food preparation and variety of foods all play a role.  [33:50] The American diet never really went low-fat, and we're eating more processed, high-calorie foods than ever on top of that.  [37:50] The brain is always looking for the best deal, even with caloric intake. Your brain will always crave an easily accessible mix of carbs and fats, even if it's not the healthiest choice. [40:42] Will focusing on less processed foods result in durable changes in your overall health? Dr. Guyenet details some of the studies and diets that compare weight loss against calorie intake with processed and unprocessed foods.  [45:42] Common misconceptions consumers have surrounding the durability of the calorie intake model. Do you really need to count calories to lose weight?   [50:41] Will cutting 3,500 calories from your diet each week result in losing one pound of weight each week? Dr. Guyenet says no and explains why. [57:31] Red Pen Reviews is a resource that will evaluate the quality of content in diet and health books so that you're not misled in your weight loss efforts.  [1:07:36] Dr. Guyenet highlights the importance of avoiding overeating by consuming food that is satisfying and filling but not hyper-palatable.  [1:09:52] Do you have a topic you'd like me to cover? Contact me on Facebook or Instagram using #medicalmyths.   To learn more:  www.drchristianson.com Dr. Christianson on Instagram https://www.instagram.com/dralanchristianson/?hl=en Dr. Christianson on Facebook https://www.facebook.com/DrAlanChristianson/ Comprehensive Thyroid Care Telemedicine Stephan J. Guyenet, PhD The Hungry Brain: Outsmarting the Instincts That Make Us Overeat by Dr. Stephan Guyenet, PhD. Red Pen Reviews @whsource on Twitter   Tweetables: “The carbohydrate-insulin hypothesis mechanisms look great on paper, but the problem is that it's just not true when you study it in real life.” — Dr. Stephan Guyenet   “The amount of fat that you accumulate on your body is the difference between how much fat you're eating and how much fat you're burning.” — Dr. Stephan Guyenet   “Your brain regulates you to higher body fatness, and that's why losing weight is so hard. Your brain will resist losing weight.” — Dr. Stephan Guyenet   “Too often the truth behind your failed diet is that you were misled by bad math in a magazine article.” — Dr. Stephan Guyenet

In this week's Dojo Talks, Kostya discusses performance and tournament coaching with Benji Portheault, PhD. Follow Benji on Twitter @benjiportheault Link to the presentation: https://docs.google.com/presentation/d/1QUOlIsWRDuh7cf5Ar76ysryxX8gDl3klP2cOvvqlqh4/edit#slide=id.ge7de77e2ff_0_11 Book recommendations (Dojo affiliate links): The Brave Athlete: Calm the F*ck Down and Rise to the Occasion: https://amzn.to/3iKc5ct The Chimp Paradox: The Mind Management Program to Help You Achieve Success, Confidence, and Happiness: https://amzn.to/37AcuaR he Science of Running: How to find your limit and train to maximize your performance: https://amzn.to/3fWCfXl Starting Strength: Basic Barbell Training, 3rd edition: https://amzn.to/37x8Heu The Hungry Brain: Outsmarting the Instincts That Make Us Overeat: https://amzn.to/3xIbVpY Follow ChessDojo here: Twitch: https://twitch.tv/chessdojolive Discord: https://discord.gg/sUUh8HD Twitter: https://twitter.com/chess_dojo Instagram: https://www.instagram.com/chess_dojo/ Patreon: https://patreon.com/chessdojo 

Herman Pontzer, PhD is an author and Associate Professor of Evolutionary Anthropology at Duke University. Through lab and field research, he investigates the physiology of humans and apes to understand how ecology, lifestyle, diet, and evolutionary history affect metabolism and health. In his new book, Burn, he reveals how human metabolism really works, based on his studies of energy expenditure in modern-day hunter-gatherers. On this podcast, Herman and I discuss his groundbreaking research showing the effects of exercise on human metabolism, and their implications for obesity and disease prevention. He describes the astonishing results that emerged when directly measuring the metabolism of Tanzania’s highly active and healthy Hadza people while engaged in their daily activities. The conclusions he draws shed light on what people really need to do to lose weight and keep it off (and it’s not low-carb). Here’s the outline of this interview with Herman Pontzer: [00:00:35] Herman's background and interest in evolutionary anthropology. [00:02:38] Dan Lieberman. [00:03:09] Energy expenditure. [00:03:58] Working with the Hadza people of Tanzania. [00:06:24] Hadza researchers: Brian Wood, Frank Marlowe, and David Raichlen. Podcast with David Raichlen: Wired to Run: Why Your Brain Needs Exercise. [00:07:07] Paper: Pontzer, H., B. M. Wood, and David A. Raichlen. "Hunter‐gatherers as models in public health." Obesity Reviews 19 (2018): 24-35. [00:08:15] Paper: Eaton, S. Boyd, Melvin Konner, and Marjorie Shostak. "Stone agers in the fast lane: chronic degenerative diseases in evolutionary perspective." The American journal of medicine 84.4 (1988): 739-749. [00:08:47] What changed in modern culture. [00:09:52] Wearable GPS devices on Hadza men and women. [00:12:23] Video: The Intense 8 Hour Hunt, from David Attenborough’s Life of Mammals. [00:16:32] How the Hadza think and feel. [00:21:16] Book: Burn: New Research Blows the Lid Off How We Really Burn Calories, Lose Weight, and Stay Healthy, by Herman Pontzer, PhD. [00:24:35] The body adapts to the lifestyle. [00:25:03] Constrained energy expenditure model. [00:26:18] A fixed energy budget. [00:29:08] Overtraining syndrome; Relative Energy Deficiency in Sport (REDS) and why eating more isn't the answer. [00:31:23] Race Across the USA study: Thurber, Caitlin, et al. "Extreme events reveal an alimentary limit on sustained maximal human energy expenditure." Science advances 5.6 (2019): eaaw0341. [00:37:00] Implications for obesity. [00:37:59] Researcher Kevin D. Hall, PhD. [00:41:25] Richard D. Feinman, PhD; Podcast: A Guide to Flawed Studies with Richard Feinman. [00:43:48] How to lose weight: cut calories without being miserable. [00:44:33] Why gastric bypass surgery works. [00:45:42] Podcast: The Hungry Brain with Stephan Guyenet, PhD. [00:47:50] Robb Wolf book: Wired to Eat: Turn Off Cravings, Rewire Your Appetite for Weight Loss, and Determine the Foods That Work for You; Podcast: Wired to Eat with Robb Wolf. [00:48:07] Book: The Hungry Brain: Outsmarting the Instincts That Make Us Overeat, by Stephan Guyenet, PhD. [00:50:31] Bodybuilding; Podcast: The Nutrition and Science of Natural Bodybuilding, with Eric Helms. [00:54:40] Exercise to keep weight off. [01:01:25] Where to find Herman: Pontzer Lab at Duke; Twitter. [01:01:55] hadzafund.org [01:02:23] Curiositystream documentary on the Hadza: Growing Up Hadza.

In dieser Folge habe ich Dr. Dominik Dotzauer bei mir zu Gast in der Show. Dominik ist Arzt und hat im Bereich medizinische Psychologie promoviert. Dabei hat er sich intensiv mit den Themen Verhalten und Gewohnheiten ändern und optimieren, befasst. Er ist selbst außerdem leidenschaftlicher Kraftsportler und Buchautor des Buchs "Automatisch abnehmen". Wir diskutieren in dieser Podcastfolge darüber wie man „schlechte" Gewohnheiten bricht, „gute" Gewohnheiten etabliert und wie man damit umgeht wenn man „gute" Gewohnheiten mal nicht einhält bzw. einen Ausrutscher hat, sodass man nicht in ein schwarz-weiß-Denken verfällt. Viel Spaß mit der Podcastfolge!   Hier findest du alle Links zu Dominik: ► Facebookseite von Dominik ► Hompage von Dominik Artikel über Konzepte von Dominik zum Schnell abnehmen (darin wird erklärt, wer wann so eine Crashdiät durchführen kann und wer auf keinen fall) Anti-Ausrutscher Protokoll in Kurzform: vergeben, verstehen, verbessern, weitermachen  (detaillierter und mit mehr praktischen Tipps in “Automatisch Abnehmen”) Starting Strength - was hier Dr. Dotzauer anders machen würde (im Plan und beim Lehren der Übungstechnik) ► Sein Buch: Automatisch abnehmen ► Buch: Selbstbild: Wie unser Denken Erfolge oder Niederlagen bewirkt ► Buch: The Hungry Brain: Outsmarting the Instincts That Make Us Overeat   ► 10 Prozent Rabatt mit dem Code "SMARTFITNESS10" auf alle MORE Nutrition Supplements, naürlich auch auf die Essentials! ► Ich biete noch letzte freie Onlinecoachingplätze für 2020 an! Schreib mir gerne eine Nachricht mir deiner Anfrage an info@smartfitnessandfood.de oder auf Instagram an "marc_drossel". Wenn dir die Show gefällt, dann schreib mit doch bitte eine Bewertung auf iTunes und abboniere die Show :) ►  Unterstütze den Podcast mit einer Spende!   ► Die beste Soundqualität gibt es bei https://www.hyperactive.de/ Folge mir gerne auch auf: ► Instagram  ► YouTube ► Facebook Hast du Ideen, Fragen oder Anregungen? Dann schreib mir einfach an info@smartfitnessandfood.de

Today's guest is Stephan Guyenet, PHD and author of a very popular book - The Hungry Brain: Outsmarting the Instincts That Make Us Overeat. We dive into A LOT of topics, but all centered around why people overeat, gain body fat, and sometimes cannot control this (or so they think). We also dive into the brain and hormonal system's influence on this idea of gaining excess body fat and overeating. Check out his book The Hungry Brain and his latest project, Red Pen Reviews. This show is brought to you by our proud sponsors, Top Notch Nutrition (enter code BOOMBOOM to save 10% off) and Creapure, the purest creatine on the planet. Apply for our World Renowned Coaching Program, RIGHT HERE. Remember to join our private FB community, RIGHT HERE. ---- Timestamps: 4:05 - Who is Stephan Guyenet  8:40 - Explaining how the brain and metabolism tie in together 16:25 - Timeline for regulatory response 19:55 - Lepton response solely tied to fat or does it have any tie into calories? 24:15 - Boosting your metabolism  27:55 - Hormonal repercussions of dieting 33:00 - Pinpointing and removing highly palatable foods  45:55 - Outsmarting the system to Reestablish set points 50:20 - Argument of no matter what, if calories are met, you will lose weight. 57:30 - Dr. Stephan Guyenet new project “Red Pen Reviews” 1:03:50 - Where to find Stephan Guyenet and all of his content ---- ---- Apply For Coaching: bit.ly/Coaching-App Get Your Free Copy of The Nutrition Hierarchy, HERE Learn How We Coach: Read This Case Study Article Top 4 Episodes: - Nutritional Periodization - Nutrition FAQ - Training FAQ - My Story  ---- You can get access to ALL of our content in one place, now: https://tailoredcoachingmethod.com/links/ Join The Boom Boom Elite (BBP's Membership Site) to receive exclusive content and interviews, monthly training programs, bonus eBooks, the private coaching forum, and more by visiting https://tailoredcoachingmethod.com/elite-membership/ ASK BOOM-BOOM YOUR QUESTION HERE! Check out all of our e-books by visiting https://tailoredcoachingmethod.com/products/ Boom Boom Performance Coaching Info: https://tailoredcoachingmethod.com/online-coaching/ ---- Social Links: Blog – www.TailoredCoachingMethod.com Facebook - https://www.facebook.com/boomboomperformance/
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We’re trying something different on the podcast this time - this time, I’m pseudo-interviewed by my childhood best friend John Friel. John is not the most fitness-inclined individual, so we thought it would be interesting to have a discussion on why someone like him (a self-taught programmer working on an art marketplace start-up called Art in Res) would care about training - and we engage in a bit of conversational sparring that we’ve honed over decades of arguing with each other about ideas. Check out more from John here:Instagram: @art_in_resWebsite: www.artinres.com//www.xhbtr.com//www.johnfriel.net If you're enjoying the show, the best way to support it is by sharing with your friends. If you don't have any friends, why not a leave a review? It makes a difference in terms of other people finding the show.You can also subscribe to receive my e-mail newsletter at www.toddnief.com. Most of my writing never makes it to the blog, so get on that list. Show Notes[03:25] How fitness is still important for people who don’t care about chasing six pack abs or a back squat PR. “To what end is fitness valuable?"[08:44] Training may increase your overall “pool of energy” throughout the so - even though you’re taking time out of your day to exercise - your overall productivity may be higher[17:21] Understanding the concept of asset allocation for fitness goals in terms of trading-off short-term performance improvements for long-term longevity losses - and how to maximize healthy longevity[26:59] How does the concept of “antifragility” compare to the concept of mechanical wear and tear in biological systems? And what are the mechanisms for injury or loss of range of motion?[35:20] How does the nervous system control range of motion? And how does this relate to stretching? And does lifting weights make you tight?[46:37] How does a layperson go about integrating this information into their training? How do you decide what information to trust? “Anything is better than nothing” – gaining traction to build momentum and develop consistency.[51:15] The 5 buckets of health that affect performance and longevity: training, nutrition, sleep, stress reduction, and social connections. Nutrition is the “biggest bang for your buck” for health - and how consistency in one bucket of health “breeds consistency” in other buckets.[57:41] How training helps with stress reduction management by improving “your overall ability to tolerate stress…by stressing yourself appropriately” (but not excessively). And how great athletes are able to mount very robust stress responses - and then recover very quickly.[1:08:25] What do you think about the idea of someone treating themselves as a guinea pig? Should individuals engage in self-experimentation? And the need to set goals and iteratively approach them with the guidance of an expert.[1:20:19] Do you have recommendations for resources that people can use to self-educate on the different pillars of health? Links and Resources MentionedWhat is Fitness? Gamification When: The Scientific Secrets of Perfect Timing by Daniel H. Pink Daniel Pink on the Tim Ferriss Show National Football League IRONMAN triathlon Modafinil Peter Attia Standard of care Statins PCSK9 Antifragility Stuart McGill Hormesis Antioxidant DNS (Dynamic Neuromuscular Stabilization Hypermobility Aubrey de Grey Red Queen hypothesis Alice's Adventures in Wonderland CrossFit Circadian rhythm Boiling frog Super Size Me Fat Head Slayer Supertraining by Yuri V. Verkhoshansky & Mel C. Siff The Hungry Brain: Outsmarting the Instincts That Make Us Overeat by Stephan J. Guyenet, Ph.D. Perfect Health Diet: Regain Health and Lose Weight by Eating the Way You Were Meant to Eat by Paul Jaminet Ph.D. &  Shou-Ching Jaminet Ph.D. Paleolithic diet Ultimate MMA Conditioning by Joel Jamieson OPEX Fitness Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett Movement: Functional Movement Systems by Gray Cook PRI (Postural Restoration Institute) Why Zebras Don't Get Ulcers by Robert Sapolsky

Stephan J. Guyenet, Ph.D. is a former neuroscience and obesity researcher and author of the book The Hungry Brain: Outsmarting the Instincts That Make Us Overeat, which was named one of the best books of 2017 by Publishers Weekly. His research has been cited over 2,000 times by his scientific peers. His writing and speaking focus on the brain circuits that regulate eating behavior and body fatness, and how we can work with them to sustainably manage our waistlines. Today Dr. Guyenet gives us tips to curve our cravings. Timestamps: 00:30- Dr. Guyenet Background 00:50- Most common cravings 02:10- How the cravings work 05:25- How to curve your cravings 06:40- 4 steps to create a better food environment

Obesity is a complicated problem and the solution may lie in a multi-prong approach. We look at what the science tells us about obesity, how various properties of foods can impact consumption, discuss the Carbohydrate Insulin Hypothesis and understand how the brain and body responds to an obesogenic environment. Bio: Stephan J. Guyenet, PhD is a former neuroscience and obesity researcher and author of the book The Hungry Brain: Outsmarting the Instincts That Make Us Overeat, which was named one of the best books of 2017 by Publishers Weekly. His research has been cited more than 2,000 times by his scientific peers. His writing and speaking focus on the brain circuits that regulate eating behavior and body fatness, and how we can work with them to sustainably manage our waistlines. Time Stamps: 12:45 – Stephan’s journey into neuroscience and obesity research 16:06 – What caused obesity in humans? 20:22 – The connection between smoking and obesity? 22:32 – Why does every new diet trend such as paleo fail to reverse obesity crisis? 30:31 – Why focusing purely on taste and flavor to gauge food could be obesogenic. 36:36 – Why pure sugar, pure fat and pure sugar/fat are difficult to consume but in the right combination can be addictive and be overconsumed? 45:49 – How sensory variety could lead to overconsumption 48:40 – NUSI study and why Carbohydrate Insulin Hypothesis probably isn’t the sole driver of obesity 59:39 – Can eating fat raise insulin over time? 1:04:04 – How the food industry is incentivized to create obesogenic foods 1:08:11 – What drives cravings? 1:10:45 – Is short term overconsumption a good predictor of long term overconsumption? 1:14:04 – Does sugar addiction exist? 1:17:20 – Understanding what kind of animal studies are relevant and which aren’t 1:21:03 – What kind of research would you like to see? Stephan Guyenet Links: Book: "The Hungry Brain" by Stephan Guyenet (Recommended!) Website: http://www.stephanguyenet.com Twitter: https://twitter.com/whsource Ketogeek Link:   Shop Energy Pods Amazon: https://www.amazon.com/Ketogeek-Chocolate-Energy-Organic-Vanilla/dp/B07B88S36J Ketogeek Ghee on Amazon: https://www.amazon.com/dp/B07B29HM3D Ketogeek Merchandise, Ghee & Energy Pods: https://ketogeek.com/collections Ketogeek Newsletter: https://ketogeek.com/pages/sign-up Shop Energy Pods: https://ketogeek.com/collections/energy-pods Wholesale: https://ketogeek.com/pages/wholesale Citations: NUSI-Hall Study: https://academic.oup.com/ajcn/article/104/2/324/4564649  

We all have our vices, whether its chips, ice cream, cookies, pizza, take your pick. Even though, we are well aware that we probably shouldn't indulge in these platable foods we have all found ourselves after a large meal or our favorite food wondering why and how we ate so much. Our guest today explains the science behind why this happens and what we can do to prevent it.  Stephan Guyenet is a writer and science consultant with a background in neuroscience and obesity research. He has a BS in biochemistry and a PhD in neurobiology.He specializes in the science of obesity, tying together research from several related fields to offer explanations and solutions for our global weight problem He is the author of "The Hungry Brain: Outsmarting the Instincts That Make Us Overeat".Subscribe to iTunes, TuneIn, or Stitcher Radio! Love the podcast? Leave a review on iTunes! What do you want to hear from the Vince Delmonte Podcast Show? Tell us here! Key Highlights: ⇾  What type of behavior do we represent when we give in to “seductive” type of foods⇾ What are the effects of dopamine spike to our food choices and future food motivations. ⇾ How can you fight back cravings and overeating?   Time Stamps 2:18 – Who Stephan Guyenet is and what brought him to writing The Hungry Brain?09:16 – Can you talk about the two systems of our brain?22:33 – Influence of dopamine to cravings and cheat days31:40 –  Advice he would give to a dad with kids regarding responsible food preferences39:40 – Why we tend to overeat specifically in buffets?44:40 – How can you fight back cravings and overeating?57:43 – What is really driving obesity? Resources & Links Thinking Fast and Slow book by Daniel Kahneman The Hungry Brain book by Stephan GuyenetConnect with Stephen http://www.stephanguyenet.com/ Humanos.com - Ideal Weight Program FacebookConnect with  VinceFacebook SnapchatInstagram Youtube Contact: Personal@vincedelmontefitness.com

Why are we fatter than our ancestors? In this interview, the second with Dr. Stephan Guyenet, we discuss his new book entitled, 'The Hungry Brain - Outsmarting the Instincts That Make Us Overeat.' In this episode, Stephan and Dan discuss genetics, stress, food palatability and reinforcement, and other important factors to shed light onto the mechanics behind weight regulation.

For scheduling reasons we actually have 2 podcasts this week! On this episode of the podcast we have Dr. Stephan Guyenet. Stephan holds a PhD in neuroscience, and is one of the key people in the totality of the paleo/ancestral health scene. He is the author of The Hungry Brain, and used to blog at the well known Whole Health Source. Join us as we talk all about neuroregulation of appetite, how your brain regulates how much food you eat, and much more!   Guest: Stephan Guyenet PhD Website: StephanGuyenet.com Twitter: @whsource Book: The Hungry Brain: Outsmarting the Instincts That Make Us Overeat

One of the most valuable insights gained from my informative show with Dr. Herman Pontzer was that we burn the same amount of calories every day, regardless of whether we work out or not.This revelation is nothing short of life-changing, as it allows you to see that pointing the finger at your output in the gym is just a waste of time, and that it's far more helpful to look at our appetite and consumption habits in order to realize our body composition is mainly a function of how much food we eat. In order to optimize this concept, we must focus on the healthy lifestyle practices that offer the most metabolic benefits.This show will reveal the four major lifestyle mistakes that compromise fat burning, stall weight loss, and push you to carbohydrate dependency, as well as how to correct them. We'll talk about how stressful modern life results in an overproduction of the stress hormone cortisol, which leads to, among other things, an increase in our appetite for more “quick energy” carbs, and we'll also discuss how overly stressful exercise patterns do more harm than good by focusing on the way endurance and HIIT training can be exhausting and depleting for the body. You'll also learn why you actually get lazier and crave more sugar when you train harder, as well as the reasoning behind Art de Vany's warning of, “Don't jog – it's too dangerous.”You'll also learn the important link between sleep quality and fat storage, cortisol and sugar cravings, as well as the consequences that come from having a dysregulated appetite. I mention how longitudinal studies of large population groups have found that sleep deprivation leads to insulin resistance, obesity, and elevated disease risk. One important takeaway from this show is that if you're not well rested, you will drift into sugar dependency. You'll also learn why learning to breathe properly helps with weight loss, and how to change the way you breathe to improve all aspects of your health.Finally, I touch on the importance of making informed food choices, citing books like The Hungry Brain: Outsmarting the Instincts That Make Us Overeat by Dr. Stephan Guyenet, Wired to Eat: Turn Off Cravings, Rewire Your Appetite for Weight Loss, and Determine the Foods That Work for You by Robb Wolf, and The P/E Diet: Leverage Your Biology to Achieve Optimal Health by Dr. Ted Naiman. Probably one of the most useful tips to remember when trying to drop excess body fat is that the combination of fat, sugar, and salt hijacks the appetite center in the brain, which leads to unregulated eating. Another is to make sure you are eating enough protein (and a lot of the time, this means more protein). Because it's highly satiating and helps your body burn excess body fat, protein is the ideal food to consume when trying to lose weight. Also, be mindful of environmental triggers that cause you to overeat or stray away from your diet, and stay clear of eating at night! One last tip, and probably one of the most useful: check in with yourself and your emotions. Are you hungry, or going for instant gratification, a distraction, or a way to assuage emotional pain? Figuring out what's really going on will help you identify the root cause, and sometimes, the issue is as much emotional as it is physical. Good luck and if you have any questions, send them here! TIMESTAMPS:We are going to talk about lifestyle mistakes that stall fat loss and how to fix them. [01:39]Stressful modern life causes us to be in chronically fight or flight response which is the centerpiece of overproduction of cortisol thereby causing a constant craving of sugar. [03:16]Learn to breathe properly through the nose. [07:03]If you sit even for 20 minutes without getting up and moving, you stop burning fat. [12:15]Harmful and overly stressful exercise patterns are emphasized in the fitness community. [16:08]Your organ reserve is directly correlated with your functional muscle mass. Do not overwork the heart. [25:34]If you mess up your sleep, you will have difficulty dropping the excess body fat.  [29:09]Two weeks of sleeping only four hours per night creates insulin resistance. [37:40]The highly palatable modern foods are most to blame for the obesity epidemic. It's the combination of fat, sugar, and salt. [39:48]Our instinct is to extract as much protein from what we eat. [44:16]Focus your carbohydrate intake so that you can bank a lot of hours in the prioritized fat burning state. [47:54]Watch out for environmental triggers that tempt you. When you are tired, your willpower is diminished, it is easy to make bad choices. [50:11]Boredom or being emotionally upset can lead to looking for food to reach for. [53:19]LINKS:Brad's Shopping PageBurnThe Oxygen AdvantageBreather Show: Basics of Nasal Parasympathetic Breathing and Improving CO2 ToleranceBreathe Right® Nasal stripsBody by ScienceMark's Daily AppleJogging 2.0 YouTube videoExtreme Exercise HypothesisDr. Art DeVanyThe Primal BlueprintLife Changing Insights About Sleep podcastThe Obesity CodeLights Out, Sleep, Sugar, and SurvivalThe Hungry BrainThe PE DietFatty Popcorn Boy SagaJoin Brad for more fun on: Instagram: @bradkearns1Facebook: @bradkearnsjumphighTwitter: @bradleykearnsYouTube: @BradKearnsWe appreciate all feedback, and questions for Q&A shows, emailed to getoveryourselfpodcast@gmail.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you!Check out each of these companies because they are absolutely awesome or they wouldn't occupy this revered space. Seriously, Brad won't sell out to anyone if he doesn't love the product. Ask anyone.Brad's Macadamia Masterpiece: Mind-blowing, life-changing nut butter blendMale Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplementChili Sleep Systems: Temperature controlled mattress systems for optimizing evening sleepDry Farm Wines: Clean, keto-friendly, chemical free wines like no otherPrimal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right wayDonations!This free podcast offering is a team effort from Brad, Daniel, Siena, Gail, TJ, Vuk, RedCircle, our awesome guests, and our incredibly cool advertising partners. We are now poised and proud to double dip by both soliciting a donation and having you listen to ads! If you wanna cough up a few bucks to salute the show, we really appreciate it and will use the funds wisely for continued excellence. Go big (whatever that means to you…) and we'll send you a free jar of Brad's Macadamia Masterpiece as a thank you! Email to alert us! Choose to donate now, later, or never. Either way, we thank you for choosing from the first two options! :]Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donationsAdvertising Inquiries: https://redcircle.com/brands