Simple Practices To Lose Fat & Build Muscle - Stan Efferding (4K) | Modern Wisdom 682

The video is about the causes of the obesity epidemic and how it is due to consuming more calories than we used to, primarily from hyperpalatable and ultra-processed foods. The video discusses how these foods interfere with our ability to become satiated and how it is difficult to shut off the consumption of these foods. The video also touches on the importance of physical activity and how certain people have different hunger signaling and metabolic rates. The video emphasizes that the solution to the obesity epidemic is not just about moving more and eating less, but also about understanding the complex factors that contribute to weight gain.

This video by Chris Williamson was published on Sep 18, 2023.
Video length: 02:25:08.

The video is about the causes of the obesity epidemic and the role of hyperpalatable, ultra-processed foods in contributing to it.

The host, Stan Efferding, argues that the majority of the calories consumed by the average American come from these types of foods, which interfere with our ability to become satiated. He also discusses the importance of energy balance in weight gain and the oversimplification of the "calories in, calories out" model. The video touches on the emotional charged nature of diet discussions online and the demonization of certain foods.

The host also discusses the role of genetics and individual differences in hunger signaling and metabolic rate.

• The obesity epidemic is due to consuming more calories than we used to, primarily from hyperpalatable and ultra-processed foods.
• These foods interfere with our ability to become satiated and make it difficult to shut off the consumption of these foods.
• Physical activity is important, but certain people have different hunger signaling and metabolic rates.
• The solution to the obesity epidemic is not just about moving more and eating less, but also about understanding the complex factors that contribute to weight gain.
• Seed oils are one of the four horsemen of the diet apocalypse.
• There is a strong correlation between seed oil consumption and obesity.
• Seed oils can cause inflammation and increase the risk of cardiovascular disease when consumed in excess.
• It is important to consume seed oils in moderation and as part of a balanced diet.
• Different people have different hunger signaling and metabolic rates, which can affect their ability to lose weight through exercise alone.

Simple Practices To Lose Fat & Build Muscle - Stan Efferding (4K) | Modern Wisdom 682 - YouTube

Causes of Obesity Epidemic

• Consuming more calories than we used to, primarily from hyperpalatable and ultra-processed foods.
• These foods interfere with our ability to become satiated.
• It is difficult to shut off the consumption of these foods.
• Calories are the primary cause of weight gain.
• The solution to the obesity epidemic is not just about moving more and eating less, but also about understanding the complex factors that contribute to weight gain.

Calories and Weight Gain

• Calories are an oversimplification of an interal energy balance equation that accounts for all of the variables that go into weight gain.
• Total daily energy intake minus total daily energy expenditure accounts for everything that goes into weight gain.
• Diet discussions online are some of the most virent and aggressive that you see.
• Certain demonizing certain foods became very popular.
• Calories in calories out when you fold in how hyperpalatable these new foods are, it's not putting all of the blame at the feet of the victim.

Genetic Predisposition and Hunger Signaling

• We have a genetic predisposition to obesity.
• Certain people have different hunger signaling and release and leptin sensitivity or lack thereof.
• Some people are more active than others, called non-exercise activity thermogenesis.
• People with high metabolic rate are significantly different from others.
• Movement patterns and people with high metabolic rate are very different.

Simple Practices To Lose Fat & Build Muscle - Stan Efferding (4K) | Modern Wisdom 682 - YouTube

Solution to Obesity Epidemic

• The solution to the obesity epidemic is not just about moving more and eating less, but also about understanding the complex factors that contribute to weight gain.

The Causes of Obesity Epidemic

• The obesity epidemic is due to consuming more calories than we used to, primarily from hyperpalatable and ultra-processed foods.
• These foods interfere with our ability to become satiated and make it difficult to shut off the consumption of these foods.
• Physical activity is important, but certain people have different hunger signaling and metabolic rates.
• The solution to the obesity epidemic is not just about moving more and eating less, but also about understanding the complex factors that contribute to weight gain.

Formative Years and Palate

• The music that a person listens to during their formative years (between about 10 and 15) is very formative for the kind of music they will enjoy throughout the rest of their life.
• Children tend to migrate towards the kind of foods that taste the best, assuming they are allowed in the home to whatever degree.
• Children with obese parents who tend to gain more weight at an earlier age and have a higher likelihood of becoming obese as they get older.

Seed Oils

• Seed oils are one of the four horsemen of the diet apocalypse.
• There is a strong correlation between seed oil consumption and obesity.
• Seed oils are not all the same thing, and the academic community is saying that there is no evidence that seed oils cause inflammation in their natural form.
• Many seed oils are consumed as a part of ultra-processed foods and fast foods, and reheated seed oils show an inflammatory response and increase the risk of cardiovascular disease.

Seed Oils and Health

• Seed oils are a part of processed foods and ultra-processed foods, which are a major contributor to the obesity epidemic.
• Seed oils can cause inflammation and increase the risk of cardiovascular disease when consumed in excess.
• Seed oils can cause diarrhea and other digestive issues in some people.
• It is important to consume seed oils in moderation and as part of a balanced diet.

The Causes of the Obesity Epidemic

• The obesity epidemic is due to consuming more calories than we used to, primarily from hyperpalatable and ultra-processed foods.
• These foods interfere with our ability to become satiated and make it difficult to shut off the consumption of these foods.
• The solution to the obesity epidemic is not just about moving more and eating less, but also about understanding the complex factors that contribute to weight gain.

Seed Oils and Their Effects

• Seed oils, such as canola and soybean oil, are commonly used in cooking and baking.
• They are high in omega-6 fatty acids, which can lead to inflammation and other health problems when consumed in excess.
• There is limited research on the long-term effects of seed oils, and more studies are needed to fully understand their impact on human health.

The Importance of Physical Activity

• Physical activity is an important factor in maintaining a healthy weight and preventing obesity.
• Different people have different hunger signaling and metabolic rates, which can affect their ability to lose weight through exercise alone.
• It is important to find a balance between physical activity and calorie intake in order to achieve and maintain a healthy weight.

The Role of Diet in Weight Management

• Diet plays a crucial role in weight management and preventing obesity.
• Consuming more calories than we used to, primarily from hyperpalatable and ultra-processed foods, is a major contributor to the obesity epidemic.
• It is important to understand the complex factors that contribute to weight gain and to find a balance between calorie intake and physical activity in order to achieve and maintain a healthy weight.

Section 1: Understanding the Complex Factors Contributing to Weight Gain

• The obesity epidemic is due to consuming more calories than we used to, primarily from hyperpalatable and ultra-processed foods.
• These foods interfere with our ability to become satiated and make it difficult to shut off the consumption of these foods.
• Certain people have different hunger signaling and metabolic rates, which can affect their weight gain.
• The solution to the obesity epidemic is not just about moving more and eating less, but also about understanding the complex factors that contribute to weight gain.

Section 2: Importance of Physical Activity

• Physical activity is important for weight loss and building muscle.
• Different people have different hunger signaling and metabolic rates, which can affect their response to physical activity.
• It is important to find a physical activity that is enjoyable and sustainable for the individual.

Section 3: Individual Variability

• There is a lot of individual variability when it comes to weight loss and building muscle.
• It is important to take an individualized approach to weight loss and building muscle, taking into account their goals, genetic predispositions, food preferences, and lifestyle constraints.

Section 4: Dietary Principles

• Calories are king when it comes to weight gain and loss.
• Surplus calories are needed to gain weight, while a deficit is needed to lose weight.
• Macronutrients (protein, carbohydrates, and fats) are important for weight loss and building muscle.
• Protein is the most important macronutrient for building muscle and maintaining lean mass during dieting.

Protein Intake

• Protein intake should be purposeful and intentional.
• Protein decreases postprandial glycemia, particularly when eaten first in a meal.
• Eating more protein leads to fewer fluctuations in blood sugar levels.
• Protein helps to decrease the area under the curve of blood sugar postmeal.
• Red meat, salmon, dairy, Greek yogurt, eggs, and leaner cuts of meat are good sources of protein.

Dietary Pattern

• The overall dietary pattern is more important than individual foods.
• It is important to pay attention to the type of fats consumed, as saturated fats can increase LDL cholesterol levels and increase the risk of cardiovascular disease.
• The American Heart Association recommends that no more than 10% of total calories should come from saturated fats.
• Steak and eggs can be part of a healthy diet, as long as the type of fats consumed is considered.
• Extra virgin olive oil is a good source of healthy fats and can be added to salads and dinners.

Carbohydrates

• High potassium carbohydrates, such as potatoes and oranges, can help to keep you full for longer.
• Low sugar fruits, such as strawberries, blueberries, raspberries, and oranges, are good sources of carbohydrates.
• Satiety is an important factor to consider when choosing carbohydrates.
• Potatoes and oranges are both good sources of potassium and can help to keep you feeling full.
• It is important to consider the satiety benefits of different carbohydrate sources.

The Causes of the Obesity Epidemic

• The obesity epidemic is due to consuming more calories than we used to, primarily from hyperpalatable and ultra-processed foods.
• These foods interfere with our ability to become satiated and make it difficult to shut off the consumption of these foods.
• Certain people have different hunger signaling and metabolic rates.
• The solution to the obesity epidemic is not just about moving more and eating less, but also about understanding the complex factors that contribute to weight gain.

The Importance of Physical Activity

• Physical activity is important for overall health and well-being.
• Certain people have different hunger signaling and metabolic rates.
• The solution to the obesity epidemic is not just about moving more and eating less, but also about understanding the complex factors that contribute to weight gain.

The Role of Glucose in Health and Longevity

• Glucose is a huge determinant of not only vitality and longevity but of the way that you feel day-to-day.
• Tracking glucose levels can help you understand how the foods you eat are impacting your health and the way you feel.
• Using a continuous glucose monitor can help you take the guesswork out of making dietary decisions that impact your longevity and vitality.

The Importance of Macronutrient Balance

• Macronutrient balance is important for overall health and well-being.
• Certain foods, such as red meat, can have negative effects on health and well-being.
• It is important to consume a balanced diet that includes a variety of nutrient-dense foods.

The Causes of the Obesity Epidemic

• The obesity epidemic is due to consuming more calories than we used to, primarily from hyperpalatable and ultra-processed foods.
• These foods interfere with our ability to become satiated and make it difficult to shut off the consumption of these foods.
• Certain people have different hunger signaling and metabolic rates.
• The solution to the obesity epidemic is not just about moving more and eating less, but also about understanding the complex factors that contribute to weight gain.

The Importance of Physical Activity

• Physical activity is important for weight loss and improved health outcomes.
• Studies have shown that replacing sugar-sweetened beverages with diet sodas can lead to weight loss.
• The concern from aspartame has to be at dosages so insane that you would essentially be hooked up to an IV.
• The overall dietary pattern and general physical health are also important for weight loss and improved health outcomes.

The Role of Diet in Weight Loss

• 95% of health benefits are realized strictly from weight loss itself, irrespective of diet.
• Multiple studies have shown that maintaining a calorie deficit and losing weight can lead to decreases in biomarkers such as cholesterol, blood sugar, and blood pressure.
• Long-term diets that are high in saturated fats and may increase LDL (bad) cholesterol levels should be avoided.
• Exercise is also important for weight loss and improved health outcomes.

The Importance of Satiety in Diet

• Satiety is the key reason for a successful diet.
• Highly processed, very calorie-dense foods can make people very hungry, making it difficult to maintain a calorie deficit.
• The McDonald's diet, Twinkie diet, and 7-Eleven Diet are all examples of diets that can lead to weight loss when people maintain a calorie deficit.
• The best diet is the one that seems the least restrictive so that people can adhere to it long-term.

The Individualistic Approach to Dieting

• There are many paths to the same destination when it comes to dieting.
• The best path is the one that seems the least restrictive so that people can adhere to it long-term.
• Some people prefer to lower their carbohydrate intake, while others prefer to eliminate certain foods.
• Calorie restriction, time restriction, and dietary changes are all methods of controlling calories.

Section 1: Causes of Obesity Epidemic

• The obesity epidemic is due to consuming more calories than we used to, primarily from hyperpalatable and ultra-processed foods.
• These foods interfere with our ability to become satiated and make it difficult to shut off the consumption of these foods.
• Certain people have different hunger signaling and metabolic rates.
• The solution to the obesity epidemic is not just about moving more and eating less, but also about understanding the complex factors that contribute to weight gain.

Section 2: Eliminating Foods

• Eliminating foods that would be a keto, get rid of carbs, it would be a vegan, get rid of meats, that would be a Paleo, get rid of everything that was created after 1960 or something like that.
• These are the options and you pick one or find something that works or a combination of the two.

Section 3: Intermittent Fasting and Keto Diet

• Intermittent fasting and the keto diet are popular as a one-punch for a while.
• However, their sustainability for long-term weight loss and health benefits is not consistent across the population.
• There are no extra benefits above the calorie restriction itself and continuous calorie restriction and intermittent fasting perform very much the same in terms of weight loss and health benefits long-term.

Section 4: Research on Intermittent Fasting

• There is peer-reviewed published research to support just about any position on any nutrient or diet.
• There is an evidence hierarchy that you're familiar with way down at the bottom is those Mouse studies and Petri dishes and anecdotes.
• Next up from that you're going to look at probably epidemiology research on large populations of people.
• Then randomized control trials above that particularly ones that are performed on humans where you can adjust certain variables and then you get up to systematic reviews or meta-analyses where they take you know they cluster together uh the body of evidence that qualifies for the Criterion and they uh they try and come up with something that is a little more representative of what all of the research suggests.

The Causes of the Obesity Epidemic

• The obesity epidemic is due to consuming more calories than we used to, primarily from hyperpalatable and ultra-processed foods.
• These foods interfere with our ability to become satiated and make it difficult to shut off the consumption of these foods.
• Certain people have different hunger signaling and metabolic rates.
• The solution to the obesity epidemic is not just about moving more and eating less, but also about understanding the complex factors that contribute to weight gain.

Options for Weight Loss

• There isn't a best diet and people are not required to go keto or any specific diet to get results.
• Type 2 diabetes weight loss itself is the driver of insulin sensitivity, not the fact that someone eliminates carbs.
• Studies have shown that people with type 2 diabetes had equivalent outcomes on high carb and low carb diets.
• People should have as many options as possible to find a diet that works for them.

Specific Dietary Recommendations

• The individual should know they have options and there isn't a one-size-fits-all approach to weight loss.
• The diet plan should be tailored to the individual's needs and preferences.
• Feedback and adjustments should be made based on the individual's response to the diet plan.
• The diet plan should include specific recommendations for food intake, portion sizes, and activity levels.

Common Success Factors for Weight Loss

• 98% of successful dieters went on a diet with a plan.
• 95% of successful dieters increased their activity level, with walking being the most common activity.
• 78% of successful dieters ate breakfast every morning.
• Intermittent fasting and skipping breakfast are not required for weight loss.

Individualistic Approach to Weight Loss

• Breakfast might be important for some individuals, but it's not necessary for everyone.
• Weighing oneself regularly can improve weight management, but it's important to manage expectations and not let daily fluctuations influence mood.
• Compliance is the science of finding a sustainable diet that works for an individual's lifestyle.
• Meal prep is a key behavior that leads to long-term success in weight loss.

The Causes of the Obesity Epidemic

• The obesity epidemic is due to consuming more calories than we used to, primarily from hyperpalatable and ultra-processed foods.
• These foods interfere with our ability to become satiated and make it difficult to shut off the consumption of these foods.
• Certain people have different hunger signaling and metabolic rates.
• The solution to the obesity epidemic is not just about moving more and eating less, but also about understanding the complex factors that contribute to weight gain.

Meal Prep and Satiety

• Meal prep is a big tool to improve satiety and prevent overconsumption of food.
• Increasing protein intake, increasing fiber intake, eating more whole foods, and fewer ultra-processed foods can help improve satiety.
• Drinking more fluids with meals, such as diet soda and iced tea, can also help fill the stomach and signal fullness.
• Mindful eating, avoiding distractions while eating, and eating more protein first in the meal can also help with satiety.

Diets and Long-Term Success

• Diets that focus on short-term weight loss may not be sustainable in the long run.
• Long-term dietary adherence is the key to maintaining weight loss over time.
• Hunger is the main reason people regain weight after dieting.
• Ultra-processed and hyperpalatable foods are the biggest contributors to weight gain and make it difficult to maintain a healthy diet.

The Battle Against Obesity

• The battle against obesity is a complex issue that involves many factors, including food design and marketing.
• Food manufacturers are focused on selling more food, not on helping people maintain a healthy weight.
• There is no one-size-fits-all solution to the obesity epidemic, and different people have different approaches to maintaining a healthy weight.
• It is important to focus on sustainable lifestyle changes, rather than short-term diets or fads.

The Complex Factors Contributing to Weight Gain

• The obesity epidemic is due to consuming more calories than we used to, primarily from hyperpalatable and ultra-processed foods.
• These foods interfere with our ability to become satiated and make it difficult to shut off the consumption of these foods.
• Physical activity is important, but certain people have different hunger signaling and metabolic rates.
• The solution to the obesity epidemic is not just about moving more and eating less, but also about understanding the complex factors that contribute to weight gain.

The Role of Food in Weight Gain

• Hyperpalatable and ultra-processed foods are designed to be addictive and make us want more.
• The combination of crispy or crunchy with smooth is unbelievably novel and addictive.
• Children experience a similar response to these foods as they are drawn to them and expect them.
• We keep going back to these foods because they are addictive and we are not winning the battle against them.

The Importance of Nutrition Supplements

• AG1 is a foundational nutrition supplement that covers whole body health and is a staple part of the author's supplement regime.
• It makes a massive difference, especially to digestion and energy levels.
• It is updated 52 times over the last decade and only uses the best ingredients at the highest quality to make sure that it covers all nutritional bases.
• There is a 90-day money back guarantee for 90 days, and it can be used for athletic greens and other products.

The Role of Government and Health Organizations

• The World Health Organization and the FDA are not in alignment with the vertical diet, which suggests that they have not updated their recommendations in line with this.
• The dietary guidelines are pretty good, but they are often bastardized by food companies that make high sugar, high fat, and high salt foods.
• The combination of these factors is what makes pastries, cakes, and other high sugar, high fat foods addictive and difficult to resist.
• Uncontacted tribesmen have been shown to be resistant to these foods, suggesting that our natural inclinations towards certain textures and flavors are being overridden by modern food.

The Problem

• The obesity epidemic is due to consuming more calories than we used to, primarily from hyperpalatable and ultra-processed foods.
• These foods interfere with our ability to become satiated and make it difficult to shut off the consumption of these foods.
• Physical activity is important, but certain people have different hunger signaling and metabolic rates.
• The solution to the obesity epidemic is not just about moving more and eating less, but also about understanding the complex factors that contribute to weight gain.

The Solution

• The solution to the obesity epidemic is not just about moving more and eating less, but also about understanding the complex factors that contribute to weight gain.
• It is important to understand the causes of the obesity epidemic and how it is due to consuming more calories than we used to, primarily from hyperpalatable and ultra-processed foods.
• These foods interfere with our ability to become satiated and make it difficult to shut off the consumption of these foods.
• Physical activity is important, but certain people have different hunger signaling and metabolic rates.

The Causes of the Obesity Epidemic

• The obesity epidemic is due to consuming more calories than we used to, primarily from hyperpalatable and ultra-processed foods.
• These foods interfere with our ability to become satiated and make it difficult to shut off the consumption of these foods.
• Certain people have different hunger signaling and metabolic rates.
• The solution to the obesity epidemic is not just about moving more and eating less, but also about understanding the complex factors that contribute to weight gain.

Blue Zones and Dietary Patterns

• The blue zones make solid recommendations in terms of overall dietary patterns.
• Dietary patterns vary quite a bit, with meat consumption in the Mediterranean diet, OK ens ham in particular, and the blue zones making an effort to go towards vegan.
• Fruits, vegetables, and lean meats are very important in all blue zone diets.
• Hong Kong, the highest red meat consumers in the world, have some of the longest lifespans, but they eat a ton of fruits and vegetables and lean meats and don't suck down cubes of butter.

Lifestyle Movements and Diet

• The blue zones get all of the lifestyle movement, diet, and social life right, except for trying to demonize a particular food item.
• They have better sleep, better body mass index (BMI), which is not the most accurate measure, and move more in terms of the number of steps they accumulate every day.
• They have better social interaction with family and all of those things.
• Socioeconomic populations have less access to medical care and may have a shorter lifespan, but this is less important compared to the other characteristics.

Grounding and Overall Health

• Grounding, or being barefoot, may have some benefits for overall health, but it is not a meaningful factor compared to other things.
• There are a lot of things that people try to explain why something should work or could work, but they take giant logical leaps and make outcome-oriented claims about things that are not meaningful when compared to the things that really matter.

The Importance of Sleep, Exercise, and Social Interaction

• Sleep, exercise, and social interaction are important for overall health.
• Maintaining a healthy weight, exercising regularly, and reducing stress are also important.
• Placebo effects can happen in pain and rehabilitation, and active recovery movements, such as getting your heart rate up, exercising, lifting weights, and massage, are more effective than passive recovery movements, such as massage.

The Causes of the Obesity Epidemic

• The obesity epidemic is due to consuming more calories than we used to, primarily from hyperpalatable and ultra-processed foods.
• These foods interfere with our ability to become satiated and make it difficult to shut off the consumption of these foods.
• Certain people have different hunger signaling and metabolic rates.
• The solution to the obesity epidemic is not just about moving more and eating less, but also about understanding the complex factors that contribute to weight gain.

The Importance of Physical Activity

• Physical activity is important for weight loss and overall health.
• Certain people have different hunger signaling and metabolic rates, which can affect their ability to lose weight through physical activity alone.
• It is important to find a form of physical activity that is enjoyable and sustainable for the individual.

The Role of Manual Therapy in Weight Loss

• Manual therapy, such as chiropractics, physical therapy, and dry needling, can be effective in facilitating movement and reducing pain.
• These therapies can help individuals move more freely and with less pain, which can aid in weight loss.
• It is important to note that manual therapy should be used in conjunction with other weight loss strategies, such as physical activity and a healthy diet.

The Importance of Sleep for Weight Loss

• Sleep is important for weight loss as it affects insulin levels and hormone regulation.
• Lack of sleep can lead to increased hunger and difficulty losing weight.
• Getting sufficient sleep can aid in weight loss by regulating hormones and reducing cravings.

The Importance of Sleep and Non-Exercise Activity

• The speaker recommends an extra hour of sleep instead of prescribing cardio for weight loss.
• He also suggests increasing non-exercise activity, such as 10-minute walks, as a more convenient and sustainable way to improve health and increase the likelihood of a new behavior becoming a habit.
• The speaker mentions that walking can improve health markers such as blood pressure and heart rate, and increase satiety.
• He also notes that moving periodically throughout the day, such as every 10 minutes, can be more effective than 30 minutes once a day on all-cause mortality.
• The speaker emphasizes the importance of deliberate movement and elevating the heart rate, even if it's just a little bit, to get better benefits from exercise.

The Benefits of Walking

• Walking can improve health markers such as blood pressure and heart rate.
• It can also increase satiety and improve overall health span.
• Walking can be done anywhere at any time, making it a convenient option for busy individuals.
• Even a small amount of walking, such as 10 minutes, can have significant health benefits.
• The speaker mentions that walking can be done in conjunction with other forms of exercise, such as strength training, for optimal health benefits.

Watch the video on YouTube:
Simple Practices To Lose Fat & Build Muscle - Stan Efferding (4K) | Modern Wisdom 682 - YouTube