<description>&lt;div class= "w-full text-token-text-primary border-b border-black/10 gizmo:border-0 dark:border-gray-900/50 gizmo:dark:border-0 gizmo:bg-transparent dark:bg-gray-800 gizmo:dark:bg-transparent" data-testid="conversation-turn-2"&gt; &lt;div class= "p-4 gizmo:py-2 justify-center text-base md:gap-6 md:py-6 m-auto"&gt; &lt;div class= "flex flex-1 gap-4 text-base mx-auto md:gap-6 gizmo:gap-3 gizmo:md:px-5 gizmo:lg:px-1 gizmo:xl:px-5 md:max-w-2xl lg:max-w-[38rem] gizmo:md:max-w-3xl gizmo:lg:max-w-[40rem] gizmo:xl:max-w-[48rem] xl:max-w-3xl } group"&gt; &lt;div class= "relative flex w-[calc(100%-50px)] flex-col gizmo:w-full lg:w-[calc(100%-115px)]"&gt; &lt;div class="flex-col gap-1 md:gap-3"&gt; &lt;div class="flex flex-grow flex-col max-w-full gap-3 gizmo:gap-0"&gt;  &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;div class= "w-full text-token-text-primary border-b border-black/10 gizmo:border-0 dark:border-gray-900/50 gizmo:dark:border-0 bg-gray-50 gizmo:bg-transparent dark:bg-[#444654] gizmo:dark:bg-transparent" data-testid="conversation-turn-5"&gt; &lt;div class= "p-4 gizmo:py-2 justify-center text-base md:gap-6 md:py-6 m-auto"&gt; &lt;div class= "flex flex-1 gap-4 text-base mx-auto md:gap-6 gizmo:gap-3 gizmo:md:px-5 gizmo:lg:px-1 gizmo:xl:px-5 md:max-w-2xl lg:max-w-[38rem] gizmo:md:max-w-3xl gizmo:lg:max-w-[40rem] gizmo:xl:max-w-[48rem] xl:max-w-3xl } group"&gt; &lt;div class= "relative flex w-[calc(100%-50px)] flex-col gizmo:w-full lg:w-[calc(100%-115px)] agent-turn"&gt; &lt;div class="flex-col gap-1 md:gap-3"&gt; &lt;div class="flex flex-grow flex-col max-w-full gap-3 gizmo:gap-0"&gt; &lt;div class= "min-h-[20px] text-message flex flex-col items-start gap-3 whitespace-pre-wrap break-words [.text-message+&amp;]:mt-5 overflow-x-auto" data-message-author-role="assistant" data-message-id= "66acd012-aa95-4de5-a81c-be5a4cc249f1"&gt; &lt;div class= "markdown prose w-full break-words dark:prose-invert light"&gt; &lt;hr /&gt; &lt;strong&gt;Episode Title:&lt;/strong&gt; &lt;em&gt;Why Counting Things Doesn't Work in the Long Term for Weight Loss&lt;/em&gt; &lt;p&gt;&lt;strong&gt;Introduction:&lt;/strong&gt;&lt;/p&gt; &lt;ul&gt; &lt;li&gt;Greetings to Empowered Nutrition listeners.&lt;/li&gt; &lt;li&gt;Acknowledgment of those who have tried counting macros, carbs, calories, or points for weight control.&lt;/li&gt; &lt;li&gt;Introduction to the central theme: the physiological processes affecting appetite, hunger, and cravings.&lt;/li&gt; &lt;/ul&gt; &lt;p&gt;&lt;strong&gt;Main Points:&lt;/strong&gt;&lt;/p&gt; &lt;ol&gt; &lt;li&gt; &lt;p&gt;&lt;strong&gt;Stable Blood Sugar:&lt;/strong&gt;&lt;/p&gt; &lt;ul&gt; &lt;li&gt;Explanation of the importance of stable blood sugar for weight management.&lt;/li&gt; &lt;li&gt;Insight into the role of insulin and its impact on accessing stored energy.&lt;/li&gt; &lt;li&gt;Common misconceptions about normal blood sugar levels and the presence of subclinical insulin resistance.&lt;/li&gt; &lt;li&gt;Factors contributing to blood sugar spikes and potential solutions, including personalized patterns of fasting and carbohydrate intake.&lt;/li&gt; &lt;/ul&gt; &lt;/li&gt; &lt;li&gt; &lt;p&gt;&lt;strong&gt;Microbiome and Metabolic Endotoxemia:&lt;/strong&gt;&lt;/p&gt; &lt;ul&gt; &lt;li&gt;Discussion on metabolic endotoxemia and its prevalence.&lt;/li&gt; &lt;li&gt;Explanation of how low gut diversity and insufficient fiber intake can lead to dysbiosis.&lt;/li&gt; &lt;li&gt;Impact of compromised gut lining on satiety hormones, triggering hunger and cravings.&lt;/li&gt; &lt;li&gt;Strategies to nourish the gut microbiome, including probiotics, prebiotics, and polyphenols.&lt;/li&gt; &lt;/ul&gt; &lt;/li&gt; &lt;li&gt; &lt;p&gt;&lt;strong&gt;Lean Mass and Muscle:&lt;/strong&gt;&lt;/p&gt; &lt;ul&gt; &lt;li&gt;Emphasis on the significance of lean mass, especially for women.&lt;/li&gt; &lt;li&gt;Connection between muscle, metabolism, and blood sugar stability.&lt;/li&gt; &lt;li&gt;Importance of strength training in maintaining and gaining muscle.&lt;/li&gt; &lt;li&gt;Personal anecdote highlighting the possibility of building muscle at any age with dedication.&lt;/li&gt; &lt;/ul&gt; &lt;/li&gt; &lt;/ol&gt; &lt;p&gt;&lt;strong&gt;Conclusion:&lt;/strong&gt;&lt;/p&gt; &lt;ul&gt; &lt;li&gt;Recap of the three key factors influencing long-term weight management.&lt;/li&gt; &lt;li&gt;Reiteration that physiological factors play a crucial role, debunking the idea that weight issues are solely about willpower.&lt;/li&gt; &lt;li&gt;Encouragement to focus on stable blood sugar, a healthy microbiome, and building lean mass for lasting results.&lt;/li&gt; &lt;li&gt;Wishing listeners happy holidays and a preview of upcoming episode&lt;/li&gt; &lt;/ul&gt; &lt;h3 class="wp-block-heading"&gt;Lean for Life is now in the App Store!&lt;/h3&gt; &lt;p&gt;&lt;em&gt;&lt;strong&gt;Heal your Metabolism with the Lean for Life app: &lt;a href= "https://empowered-nutrition.ck.page/193bb2cd67"&gt;https://empowered-nutrition.ck.page/193bb2cd67&lt;/a&gt;&lt;/strong&gt;&lt;/em&gt;&lt;/p&gt; &lt;p&gt;&lt;em&gt;Help yourself feel aligned using our three phase approach: &lt;/em&gt;&lt;a href= "https://empowered-nutrition.ck.page/193bb2cd67"&gt;Lean for Life Membership&lt;/a&gt;&lt;em&gt; called Heal, Optimize , and Refine&lt;/em&gt;&lt;em&gt;where you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists.&lt;/em&gt; &lt;a href= "https://empowered-nutrition.ck.page/193bb2cd67"&gt;Check out more details on our website!&lt;/a&gt;&lt;/p&gt; &lt;p&gt;&lt;strong&gt;Want to learn more about our one-on-one Empowered Nutrition coaching?&lt;/strong&gt; &lt;a href= "https://calendly.com/sydney-131/15min"&gt;&lt;em&gt;Book a free chemistry call to discuss your story and see if we're a good fit.&lt;/em&gt;&lt;/a&gt;&lt;/p&gt; &lt;h3 class="wp-block-heading"&gt;Enjoying the podcast?&lt;/h3&gt; &lt;p&gt;&lt;a href= "https://podcasts.apple.com/us/podcast/empowered-nutrition/id1491491108"&gt; &lt;span data-key="226"&gt;Please review the Empowered Nutrition Podcast on Apple Podcasts&lt;/span&gt;&lt;/a&gt; &lt;span data-key="227"&gt;or wherever you listen! &lt;em&gt;Then, send me a screenshot of your positive review to podcast@empowerednutrition.health as a &lt;a href= "https://www.instagram.com/empowerednutrition.health/"&gt;DM on Instagram (@empowerednutrition.health).&lt;/a&gt;Include a brief description of what you’re working on with your health and/or nutrition and I’ll send you a free custom meal plan!&lt;/em&gt;&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;strong&gt;Do you have questions you would like answered on the &lt;a href= "https://www.empowerednutrition.health/podcast/"&gt;Empowered Nutrition&lt;/a&gt; podcast? &lt;/strong&gt;&lt;em&gt;You can propose your questions/ideas&lt;/em&gt; by email to: &lt;em&gt;podcast@empowerednutrition.health&lt;/em&gt;&lt;/p&gt; &lt;p&gt;&lt;strong&gt;Follow us on:&lt;/strong&gt;&lt;/p&gt; &lt;p&gt;&lt;a href= "https://www.instagram.com/empowerednutrition.health/"&gt;Instagram&lt;/a&gt; | &lt;a href="https://www.facebook.com/EmpoweredNutritionWellness" target="_blank" rel="noreferrer noopener"&gt;Facebook&lt;/a&gt;&lt;/p&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt; &lt;/div&gt;</description>

Empowered Nutrition

Erin Skinner

Why Counting calories Doesn't Work in the Long Term for Weight Loss

NOV 21, 202315 MIN
Empowered Nutrition

Why Counting calories Doesn't Work in the Long Term for Weight Loss

NOV 21, 202315 MIN

Description

  Episode Title: Why Counting Things Doesn't Work in the Long Term for Weight Loss

Introduction:

  • Greetings to Empowered Nutrition listeners.
  • Acknowledgment of those who have tried counting macros, carbs, calories, or points for weight control.
  • Introduction to the central theme: the physiological processes affecting appetite, hunger, and cravings.

Main Points:

  1. Stable Blood Sugar:

    • Explanation of the importance of stable blood sugar for weight management.
    • Insight into the role of insulin and its impact on accessing stored energy.
    • Common misconceptions about normal blood sugar levels and the presence of subclinical insulin resistance.
    • Factors contributing to blood sugar spikes and potential solutions, including personalized patterns of fasting and carbohydrate intake.

  2. Microbiome and Metabolic Endotoxemia:

    • Discussion on metabolic endotoxemia and its prevalence.
    • Explanation of how low gut diversity and insufficient fiber intake can lead to dysbiosis.
    • Impact of compromised gut lining on satiety hormones, triggering hunger and cravings.
    • Strategies to nourish the gut microbiome, including probiotics, prebiotics, and polyphenols.

  3. Lean Mass and Muscle:

    • Emphasis on the significance of lean mass, especially for women.
    • Connection between muscle, metabolism, and blood sugar stability.
    • Importance of strength training in maintaining and gaining muscle.
    • Personal anecdote highlighting the possibility of building muscle at any age with dedication.

Conclusion:

  • Recap of the three key factors influencing long-term weight management.
  • Reiteration that physiological factors play a crucial role, debunking the idea that weight issues are solely about willpower.
  • Encouragement to focus on stable blood sugar, a healthy microbiome, and building lean mass for lasting results.
  • Wishing listeners happy holidays and a preview of upcoming episode
Lean for Life is now in the App Store!

Heal your Metabolism with the Lean for Life app: https://empowered-nutrition.ck.page/193bb2cd67

Help yourself feel aligned using our three phase approach: Lean for Life Membership called Heal, Optimize , and Refinewhere you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists. Check out more details on our website!

Want to learn more about our one-on-one Empowered Nutrition coaching? Book a free chemistry call to discuss your story and see if we're a good fit.

Enjoying the podcast?

Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to [email protected] as a DM on Instagram (@empowerednutrition.health).Include a brief description of what you’re working on with your health and/or nutrition and I’ll send you a free custom meal plan!

Do you have questions you would like answered on the Empowered Nutrition podcast? You can propose your questions/ideas by email to: [email protected]

Follow us on:

Instagram | Facebook