A Root Cause Stopping You From Losing Body Fat (Not Carbs Or Sugar) | Dr. Robert Lustig
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- Опубликовано: 13 июн 2024
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Twenty percent of obese people are in metabolically great health. Meanwhile sixty percent of supposedly ‘healthy’ weight people are metabolically unwell and at risk of a host of chronic diseases. With this in mind, do we need to change our thinking about what ‘being fat’ really means?
Today, I’m thrilled to welcome back Dr Robert Lustig, a leading public health authority who for many years has been trying to expose the truth behind the food industry and the many myths within modern medicine. Rob is Professor Emeritus of Paediatrics, Division of Endocrinology at the University of California, San Francisco He’s also the author of multiple books including Metabolical: The Truth About Processed Food and How it Poisons People and the Planet - which was published back in 2021.
Robert first came onto my podcast back on episode 251 when we took a deep dive into what happens inside our bodies when we consume excess sugar. In today’s conversation, we do touch again on the impact of sugar on human health but the main focus is on the three different sites in the body where we deposit fat: key types of fat deposits: subcutaneous (which you can see and feel); visceral (stress-related fat around the middle), and liver fat. It’s only the first of these that you’re likely to notice on the scales - but it’s the latter two, says Rob, that really determine your health.
We talk about why it’s stress not food that largely drives dangerous visceral - the fat that surrounds our organs - and Rob’s view that chronic stress underpins metabolic, mental, global and planetary health.
We also discuss
- how a minimally processed, whole food diet can mitigate both stress and weight gain
- why he’s not a fan of fructose, nor the glycaemic index
- why he thinks that continuous glucose monitors (CGM) can help the general population, not just those with diabetes
- why the liver may well be the body’s most important organ when it comes to metabolic health, and some of the key tests we can do to assess the current state of own liver health
- And, we also talk about alcohol, fruit, honey and many more topics that will help you make empowered decisions for you and your family’s health.
Rob’s work has changed many people’s lives around the world and his message deserves to be heard loud and clear. He is knowledgeable, passionate and someone who is not afraid to say what he thinks. I always enjoy talking to him, I hope you enjoy listening
#feelbetterlivemore
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Connect with Robert:
/ drrobertlustig
/ robertlustigmd
@RobertLustigMD
/ robert-lustig-8904245
Rob’s Books:
Metabolical: The truth about processed food and how it poisons people and the planet - US: amzn.to/4a1Ajq3, UK: amzn.to/3uD4vVr
Fat Chance: Beating the Odds Against Sugar, Processed Food, Obesity, and Disease - US: amzn.to/3Tok3sT, UK: amzn.to/3DsIJrK
#feelbetterlivemore #feelbetterlivemorepodcast
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episode about nutrition, UPF and you are recomending a suplement that is made from ultra processed ingredients? Am i missing something?
😊
stress, constant stress. never ending stress. it all starts from childhood. non-stop blaming, always being called lazy, working harder and harder and harder, until there's nothing left of you to survive.
I understand. Why do couples even have children if they're going to be abusive to them & always tell them they're inadequate
It’s because of Dr. Lustig that I stopped eating sweet breakfasts and cutting down on sugar throughout the day. He is the only person who had an effect on me cutting down sugar. His book changed the way I think about food.
You may want to listen to Vinnie Tortorich’s podcasts & movies, too!
Same here🎉
I discovered him recently and It's only been around one week since I cut all added sugars and alot of carbs and I can already feel the difference. most noticeably, I always got crushed around 4pm and would always feel sleepy but that is gone.
like you, he is the only person who had an effect on me cutting down sugar.
Low carb (10-15%) diet, 16 hour fasting, 45 minutes of high intensity bodybuilding weight training daily, 7-8 hours of sleep, avoid alcohol, and listening to baroque music, helps me to reduce fat. It's a lifestyle, not a diet.
❤ baroque❤️
So what is the 85-90% of foods eaten if not plants is it a high fat high animal protein diet? KETO or PALEO?
I believe the Dr. Greger How Not to Diet Book is MOST successful. I start Monday.
You forgot to mention your age
@joseftraunmueller3844 60 years young and 205 lbs. Presently on a cut, would like to get to 195. With more muscle mass, losing weight is easier.
@@dogcatfamily2476 If you want to look and act like Dr. Greger, go ahead 🙂
Stress is the biggest stress 😢
❤
Ok but what's the solution??
Don't stress about the solution....live life :)
@@samjoshi1984 sure... But we watch these podcasts to learn and then apply it in our lives... 😉
@@geocam2 yes obviously but how. They don't really offer easy solutions. Everyone knows stress is a silent killer...
Heavy stress (from bad relationships, too much exercise, and parent care) has affected me chronically for many years. It's disheartening to gain some weight but never lose it even with a good diet and exercise.
I can relate completely. I think my diet is 95% clean. No white bread No sugar etc. Stress is the target for sure.
I’m with you!
You can never lose it?
Sounds like a major blame game to me.
@@alankuntz6494 whose blaming what? Just curious. Stress = cortisol = metabolic wackiness/weight gain. Some people handle stressful situations than others. I don’t think anyone is to blame, or blaming others.
Dr Lustig is a super wonderful man. I met him at a conference in London and he was very generous with his time, answering my questions, encouraging me in what I''m doing as a clinician, and generally giving, giving, giving.
This was excellent! TY 😉
You lucky. Im a fairly unattractive person and on meeting him he advised me that losing a lot of fat propably wont make any difference.
@@Enoch940That's an assumption. Everybody have days where they can't be their best.
@@Enoch940sszssss
Enjoyed the discussion. Great timing.
I've had my liver blood test done today, along with my HBA1C. I will now ask my ALT number.
I've spent the last 8 months, changing my lifestyle. HBA1C in June was 93.
September I got it to 52. 🤞 I'm even lower now.
I decided not to take medication.
I stopped eating highly processed food & refined sugar, cut out seed oils, low carb, walked more and now lift weights.
Whole food is medicine.
I've lost nearly 4 stone too.
Keep up the great content ❤
I just wanted to add, I got my HBA1C score today and its 37! 💪
Refined sugar??
All sugar is bad.
Awesome job!! 😊
Look into keto and carnivore diet..dr ken berry.. dr anthony chafee
For eliminating belly fat start sprinting. This works wonders for eliminating viseral fast. Channel Dr Sean Omara has excellent vds on this.
Great job! You must be feeling much better.
I have had a stress free life - I still ended up with 15lbs of belly fat, which disappeared with fasting.
How long did you fast for? 24 or 36hours? And how many days per week? Thank you
Yes I’d love to know too!@@AntoniettaNapolitano-eg2wr
@@mikecollon100 wow, good work sir/ma'am! That's a pretty extreme fasting regime.
He is talking to people who can't lose despite diet or exercise. In the 1st 10 minutes he shares a study where suicidal people had fasted/starved themselves and did lose weight, but under an mri they still had excessive visceral fat which increases due to cortisol/chronic stress not from diet. There are different types of fat with different causes.
The title says A root causes...not THE root cause...they aren't claiming this is the only cause of a big belly, just a major reason that is being overlooked.
@@autumnkeller443 Excellent points. How many beer-drinkers do not have a beer belly?
Professor Lustig’s book “Metabolical” is a must ready for better understandings of what is happening in our metabolic health.
I just ordered it 😊
I actually have it.but haven't read it.yet! Lol
How can we find solace amidst the relentless onslaught of dire warnings about looming threats like microplastics, burnout, toxic mold, sugar, ultra processed food, seed oils, visceral fat, early onset cancer, warfare and societal collapse that inundate us every single day? How do we shield ourselves from this overwhelming stress?
Disconnect. I did it for 5 years.
That's what alcohol is for.
I live in an offgrid cabin waaay out in the woods. Works perfectly fine. No rent, no bills, almost no notthing👍🙂 Next step is to get my hunting lisence and a big ass shotgun to get my own meat👍🥩🙂
Best and really only answer? Pray to, surrender to, believe in, worship and get to know God Almighty through studying the Bible, and then relax knowing He wins in the end. Put on the yoke of Jesus Christ and obey the Holy Spirit and remember the buck stops with Him and not us as long as we are in that yoke. People are stressed because they want to control but cannot. Quit controlling. Choose whom you will serve, because ya gotta serve somebody. We are either slaves of Satan who amplifies and abuses us through our own appetites and desires, or God, and if God, our appetites and desires die and His take over eventually through the practice and discipline of worship, prayer, study, obedience, trust that He is in control.
Make changes that are within your control. Move away from ultra processed foods and carbs in favour of fats and proteins. Build exercise into your life with the family and friends. Sharing your concerns will help lift the weight from your shoulders.
Thank you dr. Rangan for hosting dr Robert Lusting, one of the best who can name it, explain it and nail it, I never get tired of listening to him.
Well when he said, majorly depressed, people don’t want to eat because they want to die. There are those people who have eating disorders who stuff crappy food down their throats because they can’t stand living the life they have may not necessarily want to die but it’s a partial death, stuffing food into your face that you don’t wanna eat, that you know it’s bad for your health but you can’t handle the stress in your life….. I wish Dr would recognize that there are people who try to eat themselves away along with those who try and starve them selves away
They mention that around 25 minutes
Also many depressed people can easily drink 1000 to 2000 calories of beer, wine etc
You just recognized them!
Food also causes visceral fat, especially carbs. By reducing my carbs a lot and keeping my insulin down I lost all my visceral fat.
I wish Dr. C would have pressed him on that one. So are all those guys with beer bellies out there under chronic stress?
@angiebee598 those men actually have really advanced liver disease, they have Alcoholic Fatty Liver Disease and the ubiquitous beer belly is actually Ascites, a fluid build up, not visceral fat.
You can't see your visceral fat, that's the fat around your organs. Without a Dexa scan you won't know if it was visceral fat loss. If you could see the fat loss it was subcutaneous, which is what Dr Lustig says food causes.
That's not the same thing, I've seen both.
same
Well Dr. Lustig must want to meet me then because I have VERY little stress in my life and yes I have a full time job (I'm an RN). I couldn't always say this but I was fortunate enough to land a very low-stress RN position back in 2011. I'm literally livin' the dream. I live 1 mile from where I work. M-F 7am-3:30pm. No weekends or holidays. I'm 54 and have learned to cut out as much stress as possible, get enough sleep, eat right and exercise. Goes a LONG ways.
That’s awesome, God has blessed you with the wisdom to de- stress. Living the dream, with or without Jesus. We all need Jesus 💭 ✝️
In work, the way to avoid stress is to say " No." to extra assignments you haven't the time for or are not in your job description. Employers want to use workers up with little concern for their health or personal time. Do your work. Do it well. Leave it there when you go home.
Whats is an RN?
@@Sweepdog700 Registered Nurse
oh ok thank you@@keithzastrow
Love how Dr Lustig explains things. Masterful!!!
thank you for having Rob on your show. you draw him out beautifully. you are a great physiologist, host, and encourager
so many podcasts one can watch. you are a fav, great questions, allow guests to talk, and do it with class. thank you for your work.
Dr Lustig keeps it simple and therefore understandable, we need more doctors like him.
The art of being a doctor is to make everything as complicated as possible to try and sound clever
It's funny how his name is actually swedish, meaning "funny". It's a soldier name. Someone way back got that name as a means of bullying, which is very sad but how Sweden was 150 - 300 years ago. Greetings and good luck americans, from Sweden.
@@thegbgfamily my great great grandfather immigrated from Sweden, his name was Ludwig Johansson…at Ellis Island, the immigration officer changed the family name to Johnson.
This is one of the best conversations I have heard. Dr Robert “KNOWS” his thing and Dr Rangen is focused on delivering the messages in ways we, the general audience can understand. Now I am clearer about so many stuff. This is a conversation that you will learn more and more every time you hear it. Thank you, I appreciate this very much. ❤
Listening to this causes stress 😅
Another reason for me to stop alcohol.
You can do it! 🎉
I’m with you. I’m a moderate/light drinker, but it’s doing me no good. I’ll see if I can notice a change over 30, 60, 90 days
I have 4 or 5 Beers a week and I’m very thin. Beer and potato chips.
Fructose kind of Looks like Alcohol to Me probably because of the Hydroxyl Groups but I Trust that Vodka like Drinks to be real good at being a Fat Solvent for Me
A warm honey tea at night helps sleep consistently and when I awake, I do not have muscle soreness or stiffness, whereas I normally do.
Excellent discussion (as always). The more the general public is educated on health, the more we can take proactive steps in healing and preventing disease in our bodies. The health care systems can then be utilized with real emergency health issues. Thanks so much to both you Dr Rangan Chatterjee and Dr Lustig 🙂🙏
This was an amazing conversation! Thank you!
Great conversation. Thank you gentlemen ❤
Having had a widow maker heart attack two years ago, I can only thank Dr. Lustig for allowing me to understand what was behind it. A combination of processed food, alcohol and stress lined up to take me to deaths door.This video explains a lot about what we need to do with our health. It's not necessarily just one thing. I found limiting my eating window and only eating quality home made food worked well initially which allowed me to move to increasing exercise and stress control. Discipline is important but I have found that seems to have been a welcome side effect. Weight loss was fairly rapid and a better perspective developed. I had news this week that my left ventricular ejection fraction had returned to 66% which if you know, you know.
48:05 Eliminate all ultra-processed food from the diet. Get active. Cook for yourself more. Eat when you're hungry only. Stop eating before you're full.
Keep a journal recording what you eat and how you feel. Are you bloated? Have indigestion? Can you sleep? Are you craving junk? That is a start trying to figure out what foods your body tolerates.
Did all that for several years, still gained weight. Carnivore lifestyle change and stopping heavy workouts is the only thing that has helped me start dropping weight. I think it’s a combination of less stress, and consuming high fat high protein and less than 10 grams of carb per day.
Thankyou Dr Lustig for explaining the process so clearly for the audience unfamiliar with the repercussions.
I am non-diabetic, but I've got the expanding middle girth at age 68, so I purchased a CGM and the readings have empowered me to self-regulate and self-educate. I have learned so much about what I can and will not eat. I will follow up with my PCP to monitor lab work. I was going through the stress of grieving several losses. I believe the stress was part of the weight gain, but I also tend to choose unhealthy foods when I lose motivation. Great talk. I learned so much.
Where did you get the CGM. I thought you had to have a prescription for one ?
Sorry for your loss, I hope that you find some mental peace soon. I don’t own a CGM, but do occasionally finger sticks to try and understand. I think part of this equation is our gut microbiome. Dr B author of Fiber Fueled has a lot of talks on improving your microbiome by eating a diversity of plants. I wonder if certain foods would stop spiking our glucose if our microbiome changed. For me being in Nature is a stress reducer.
You can ask your dr for a prescription for a free Libre. It’s about $70 for two of them. And each one lasts 2 weeks. They are pretty accurate (most of us in my family have tried them and then Compared values to blood work with the lab testing companies o@@karahamil3657 It’s a little pricey and quite annoying that you need to see your dr to get a prescription. But once you have the prescription you can refill without seeing dr
Or maybe it’s called freestyle libre 14
@@KellysherI'm in your ballpark on the Microbiome. Here's a tidbit I got from one of Dr. Pearlman's interviews. Some guy running a business doing microbiome assessments was talking about his and his wife both using a CGM. The guy--I forget the name--said that the CGM showed that when HE ate white potatoes, his blood sugar spiked; but sweet potatoes did not. His wife was the EXACT OPPOSITE.
Top quality conversation. Thank you very much.
Dr Lustig is brilliant 👏
This was so watchable... much more engaging than many other podcasts out there. Thank you for hosting a wonderful guest and for an informative, easy to digest episode.
Ever since I moved out, I’ve never been happier and healthy both mentally and physically, stress is the biggest killer indeed
Always learn so much as Dr.Lustig is brilliant at interpeting some very complex bodily functions as well as the psychological aspects .Thanks for this very informative discussion
Chronic stress should be educated, monitored and managed in this chronic stress triggers rich and fast evolving environment which is the mismatch of human body slower evolution pace, human need to adapt and adjust wisely but not blindly. But first thing is the knowing and then start managing.
What a fantastic presentation. Thank you both❤️
This talk is so loaded with critical info. Great podcast!
Wow this guest is in another level! His detailed analysis shows just how complex we are and that there is no short, quick fix to our health issues! Amazing guest.
Outstanding interview Rangan... You guided the path with your clever questions to unleash the top-of-the-line knowledge that Dr Lustig possesses; An ocean of pertinent details put together to understand what's going on with us Humans, the food industry, and the causes of disease.
Excellent interview. A must watch for everyone
Thank you for this wonderful podcast between two brilliant doctors.
Fabulous, love watching both of you. Your knowledge is outstanding but your compassion shines through first
Totally agree: was given prednisolone (ie, fake cortisol) a few weeks ago for bronchitis, and it's completed effed up my blood sugar, even though I didn't have a problem before. Stress is the root of all health issues nowadays.
Another truly informative, interesting, educational podcast. It’s shameful how weight loss companies only focus on weight loss and profit from peoples misinformation. This podcast needs to get more publicity. Thankyou for sharing R &R 👍
We are so lucky to be able to watch this !!!
A growing number of studies have found that eating fiber-rich vegetables, protein or fat at the start of a meal, and eating refined carbohydrates like rice, bread or pasta last, can improve blood sugar levels and stimulate higher levels of hormones that promote fullness and satiety.
The whole western way of living is super stressful cause it’s super materialistic. I took my son to visit Georgia a few years ago. The way of living there is entirely different. People make time for the family gathering, they eat and talk and drink good wine and sing and dance. On one occasion, as we sat at the restaurant, my son had ordered some green tea. He turned around saying how relaxing this tea is - made me laugh- that was the cherry on the cake, because being in this country, experiencing everything - from organic,Delicious, freshly prepared food to visiting sulphur bath and taking trips to the mountains had the over role affect on him.😊
Our country is unhealthy
So needed this, thank you, great discussion
Excellent podcast, thank you both.
Dr. Lustig also helped changed my life, thank you Dr. Great messages as always.
Great show!!! Excellent questions and well thought out answers
Amazing interview with one of my favorite investigators. ❤ Learned so much.
Great interview with a total legend. Been following Dr Lustig for a long time. Its about time folks like him were put in in charge of the 'food' information and his (and many others) interpretation of how we metabolise sugar and fat.
Dr Lustig is an amazing man 👏👏 thank u . WOW nearly 1 million subscribers 🎊 🎉
tremendous information. Just fantastic.
Great questions! Very useful! 🌸
Completely mind blowing and super essential health information! Thanks to you both! Every minute of this video is worth gold! 😍
I love your podcast, you ask very real thoughtful questions that are practical and relatable that a patient would want to know. Thank you so much.
Great interview! Thanks
This was an amazing podcast ty for making it happen
Thank you both for the great Show. Very good Questions by Dr. Rangan, and Great explanations and answer by Prof. Robert Lustig
This knowledge should be taught to kids from the moment they begin school.... Bite size dietary education could change the world.
What I love and probably heard Dr. Lustig say before.. is about the Dessert .. how many desserts are you having a day?.. to self correct do a inventory what you are eating during the day that includes sugar and processed food (bread).. Alcohol/drugs you can put on a shelf.. food you have to walk it.
Food journal/ledgers can be very helpful for people who eat without registering what/when/how much they eat. Keeping a notebook with a list of what was eaten/drank and date/time. Just developing the habit of noticing is helpful. Then patterns can be figured out. It is empowering
Great conversation. Thanks to both of you. Great timing for me too. I think it's time I re-read The Stress Solution.
Just amazing! Thank you
When I grew up in a SHC, I ate sweets on Birthdays and major holidays which all together amounted to maybe 6 or 7 times a year. And I mean cakes, chocolates and sweet soda. Jams were a different story - these we'd eat at least once a week. We did put sugar in tea but mom told us early on that this is not the proper way to drink tea. We had about one kid per 25-pupil class that was overweight in my school.
When I moved to the US at 18, I saw that not only kids, but grown ups too are drinking cola and sprite whenever! The university diner had a soda station one could come to and pour a cup any time. I was shocked and oh so happy for them. Pretty soon I noticed most people, especially women talk about their desire to loose weight a lot. Hm.. why is that? It took me three years to fatten myself up with all the sodas and sweets and chips and to start wondering how to get rid of all the excess too.
I went on to become a registered dietitian, and learned a lot about nutrition and how it relates to health. Dr. Lustig is one of my favorite speakers on the subject. Thank you for inviting him!
The US has been a tough place to stay thin for 50+ years now and unfortunately, we are exporting that lifestyle all over the world.
Such important information!! TY!!!
great interview!
When depressed our body is screening something is wrong “you gotta make a change”. We feel stuck but have to find help to get unstuck, just do anything different - you can take back control and little at a time, it’s quicker with real friend to share your journey. Great video!
Always a pleasure to listen to dr Lustig. Like that he makes it clear but also gives us names so e can go look up details later if we like!
Thank you both for the in-depth conversation, excellent questions with eye-opening answers 🙏
thank you, Dr. Ranjan and Dr. Lustig for another insight generating educational podcast. thank you for sharing your knowledge. question: with all your research and clinical practice endeavours, how do you maintain your work-life balance and mitigate stress??? with gratitude, Reimara
Best interview so far this year 🎉
I just had a conversation with my mitochondria. She said: " I'll give you health and happiness if you feed me chocolate"
This is the best podcast I have heard in a long time. Thank you to both doctors for this amazing content. ❤
😂
Agree! Dont be evil
One of the best podcasts this year! Awesome. Thank you both.
Thank you for this opportunity to learn more and understand what’s going on at a metabolic and cellular level in order to look at well-being and health correctly!!
Thank you, this is a most important and helpful interview.
What a wonderful interview!❤🙏
This man is fantastic most knowledgeable Man I have heard so far. Fantastic memory!
WOW!! THANK YOU !
Thank you Dr Rangan and Dr Robert
Excellent discussion. Although quite a long one,I was totally interested. Thank you.
this podcast is definition of deep learning!
Always learning new things every time rob opens his mouth. Very helpful. I do find it's taken a while for fasting blood glucose to come down. Resting level a year ago was mid the high 90's. Home monitor or lab taken, similar. Lately it's in the mid to upper 80's. And excursions are less during high carb intakes. It's mitochondria improvement is what it sounds like. Hormone adjustments, stress, fasting. Better overall food choices. Less to no processed. Many things to change. I can't tell you what to do un-equivocally, you may be broken for life. Tim nokes is, type 2 diabetic and can't eat carbs in general without insulin. But he knows he can't handle it with out that. So he sticks to keto and does good.
I don’t think anyone is broken for life - just may take more meditation etc
@@dilettanterI think you’re missing the point.
Really really good
Dr Rangan, this is the video I have been looking for 5 years. This will help me enormously as I use homoeopathy.
Yes please, I'd like the free guide.
His explanation give me better and depth understanding
It’s intriguing and fascinating.
Seems to me people throughout history have been able to tolerate what we label stressors because they have a deep understanding of their ultimate worth spiritually. Even if (and frequently) they have no language to define that next level of experience which science rarely tolerates, it registers as foundational to mental and therefore physical stability.
We are not sacks of meat and bone.
If we were, human experience and expression would have been perfected by now.
Love Dr Lustig ❤️
so much powerful life changing knowledge !
True.
Thank you very much. It worked.😊
Brilliant explanation here .
Rob as laid out many circles of life and what to do and why. So thoughtful and in depth. A cyclic path that needs to be dug into more is blood flow, pressure, vasodilation or constriction, nitric oxide. etc etc. Very complex topic when discussing how to improve it or what hurts it. How anti-biotics, preservatives, emulsifiers, all of these things you may not know are in various things or area. Endocrine disruptors. It's a house of cards. Or cars as you say with 4 brakes and they all need to work well for good health. Nasal breathing definitely was part of getting my BP in check. or was the stopping fluoride toothpaste, or mouth taping, or seed oils, wim hoff method. Cold showers.
Intresting as usual x
👍👍
Presentation very easy to understand.
Great show just found you Thanks ❤❤❤
Great talk, thank you!