Shared by DeniseM
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Audible has changed my life and it makes it so much easier for me to “read” more books because I can listen while I’m doing other things. I also like to take notes while I listen and Audible makes that even easier. Here is a great offer to get this book for free in a 30-day trial you can cancel at any time!
Here are the membership details!
Because obesity has plagued me my whole entire life, I was looking forward to reading this book. Dr. DiNicolantonio’s book, The Salt Fix, opened my eyes about how important sodium is for us and should not be feared as this evil thing meant to do us harm, I had hopes I would have similar revelations about obesity and what the heck to do about it. I’ve struggled with it my whole entire life, and I STILL am so uncertain as to how to combat it!
I must say this book did open my eyes to certain things, but first a little background on Dr. James DiNiclantonio. I’ll just call him Dr. Nic from now on! Ha! I’ll also for the sake of brevity just say Dr. Nic for both authors. Dr. Nic is a distinguished cardiovascular research scientist and is an influential voice in the field of nutrition and public health. He has a doctorate of Pharmacy degree, he has dedicated his career to exploring the interaction of diet, cardiovascular health, and chronic disease prevention.
Siim Land is an 8-time best-selling author, anthropologist, keynote speaker, and longevity enthusiast. He's been in the field of health and longevity for over 10 years and has gained an audience online with over half a million followers.
Having dealt with the disease of obesity my whole life, I read The Obesity Fix from the standpoint of being very well read (unfortunately!) on the subject, but with obesity there always seems more to learn. There is a complex web surrounding obesity and this book helps explain and demystify so much of it. There were a lot of things I was aware of and a lot of things I suspected was the cause of my obesity. But this book clarified a lot of it for me. I used to be able to lose weight when I was young. Now that I’m older it’s like my body is holding on to every ounce for dear life and nothing I seem to do will lessen my body’s grip on the weight I so desperately want to lose. I have wondered for decades, why am I successful with a particular diet for the first week or so and then, even though I’m doing the same exact thing the next week, the diet just stops working! This has been unbelievably frustrating and disheartening. Dr. Nic put a name to this never-ending phenomenon of mine and so many others-Metabolic Adaptation.
Metabolic Adaptation is also known as adaptive thermogenesis. It is a physiological process that occurs when the body becomes more efficient at using energy, and this results in burning fewer calories in the process. It's a natural survival mechanism that helps the body maintain homeostasis (state of balance) and protect itself from starvation when calorie intake, BMI, or weight drops too low.
This is an illustration from Maui Athletics I found that helps explain what happens during Metabolic Adaptation.
My body definitely knows how to be to efficient and protect itself, that’s for darn sure! Dr. Nic says that metabolic adaptation is one of the primary reasons weight loss stalls. These metabolic adaptations include a decrease in resting metabolic rate and changes in hormone levels that can increase hunger and reduce energy expenditure.
So what in heaven’s sake do we do about Metabolic Adaptation? For me that’s the question of the century!
Here are some key points Dr. Nic makes about metabolic adaptation and his recommendations on how to counter it:
Understanding Metabolic Adaptation:
Dr. Nic explains that when people lose weight, their bodies naturally try to conserve energy by reducing the metabolic rate. This is a survival mechanism to prevent starvation.
Hormonal changes, such as decreases in leptin (a hormone that signals fullness) and increases in ghrelin (a hormone that stimulates hunger), can make it harder to maintain weight loss.
Role of Diet Composition:
He emphasizes the importance of diet composition in managing metabolic adaptation. Diets high in refined carbohydrates and sugars can exacerbate insulin resistance and make it harder to lose weight.
Dr. Nic advocates for diets rich in whole foods, including plenty of vegetables, healthy fats, and lean proteins. These foods can help maintain stable blood sugar levels and support metabolic health.
Intermittent Fasting:
Intermittent fasting is recommended as a strategy to combat metabolic adaptation. Fasting can help improve insulin sensitivity and increase fat burning.
Dr. Nic suggests that intermittent fasting can also help reset hunger hormones and improve the body's metabolic flexibility, making it easier to switch between burning carbohydrates and fats for energy.
Strength Training and Physical Activity:
Incorporating strength training and regular physical activity is crucial for maintaining muscle mass and metabolic rate during weight loss.
Dr. Nic highlights that muscle tissue burns more calories at rest than fat tissue, so preserving muscle through resistance exercises can help prevent the drop in metabolic rate.
Adequate Sleep and Stress Management:
Proper sleep and stress management are essential for hormonal balance and overall metabolic health. Lack of sleep and high stress levels can increase cortisol, which is associated with weight gain and metabolic slowdown.
Dr. Nic recommends prioritizing good sleep hygiene and incorporating stress-reducing practices like mindfulness and meditation.
Nutritional Supplementation:
He suggests that certain supplements, such as omega-3 fatty acids, magnesium, and probiotics, can support metabolic health and help address deficiencies that might impede weight loss.
These supplements can aid in reducing inflammation, improving gut health, and supporting overall metabolic function.
He has a very holistic strategy to support metabolic health, maintain muscle mass, and improve hormonal balance, ultimately making weight loss efforts more sustainable and effective. Hopefully!
This explanation of Metabolic Adaptation is just an example of one of the many causes of obesity! Oh yes there is more, much, much more! But it’s not all our fault. Dr. Nic goes into the root causes of the obesity epidemic and offers long-term solutions. He also delves into how nutritional science, behavioral psychology, and the socio-economic influences that can perpetuate unhealthy lifestyles. He has a way of explaining things so well with his easy to understand writing style which makes all the scientific concepts that I usually have a hard time absorbing, something that makes sense to me!
Each chapter builds on comprehensive research, emphasizing the science behind obesity, the role of processed foods and sugar, and the impact of hormonal imbalances. The book advocates for a balanced diet, proper nutrition education, and lifestyle changes rather than quick-fix diets. He argues very convincingly that the conventional wisdom on obesity — primarily focused on calorie counting and exercise — is overly simplistic and often ineffective. He highlights the roles of processed foods, sugar, and refined carbohydrates in disrupting hormonal balance and causing weight gain. He talks a lot about the endocrine system, particularly the impacts of insulin and leptin resistance, and offers a more holistic view of weight management than traditional diet-centric approaches.
I have heard more about the ramifications of insulin resistance, probably more than any other subject in the last seven years! I know I definitely have it, and fight so hard to combat it with a keto diet, but the general public should read this book and find out how the high intake of refined carbohydrates and sugars contributes significantly to the obesity epidemic our country is currently in. Dr. Nic explains how these carbs lead to insulin resistance, which in turn promotes fat storage and hinders fat burning.
Here is a nice graphic from the amazing pdf. that acompanies the book and it is a good visual to explain the early causes of the obesity epidemic.
Also take a look at just the increase in sodas! (This is from Dr. Nic’s pdf.)
Additionally, this chapter covers how other hormones such as cortisol, leptin, and ghrelin influence appetite and weight. It highlights the importance of achieving hormonal balance through dietary choices, lifestyle changes, and potentially medical treatment to address the underlying causes of obesity effectively.
He has a great section on meal planning and recipes and goes into explicit instructions on how to follow his diet recommendations.
There was another chapter that was of particular importance to me and it’s something I constantly need drilled into my head-EXERCISE! Dr. Nic focuses on the role of exercise in weight management and overall metabolic health. He points out the importance of physical activity not just for burning calories, but for improving insulin sensitivity, increasing muscle mass, and enhancing an overall improved metabolic rate.
He explains that while diet is a critical factor in managing obesity, incorporating regular physical activity is essential for long-term success. Different types of exercise are discussed, including aerobic, resistance training, and high-intensity interval training (HIIT), and how each type contributes differently to fat loss and muscle preservation.
Dr. Nic emphasizes the importance of consistency and finding a form of exercise that you can enjoy and stick to it! That’s my main issue right there! But if we just make the effort to fit regular exercise into our daily routine, we can improve our metabolic health and better manage our weight. If only I could have someone tell me that every day! I know I’ll put a daily reminder with Alexa on my Echo Dot!
I love, at the end of the book, his concluding remarks are 21 excellent points or recommendations to help you conquer obesity and become metabolically healthier and happier. I won’t list all 21, you need to read the book!😊
Here are the first five.
Embrace a balanced, nutrient-dense diet rich in fruits, vegetables, lean proteins, and whole grains.
2. Limit consumption of processed and high-calorie foods, including sugary beverages
and snacks.
3. Practice mindful eating, paying attention to hunger cues and eating slowly.
4. Incorporate regular physical activity into daily life, aiming for at least 150 minutes per
week.
5. Set achievable goals for weight loss and track progress regularly.
There is so much more to this book that I didn’t even touch on, but Dr. Nic tries to empower his readers with the knowledge to manage their weight and overall health as efficiently as possible! I hope you can read this great book and it helps you as much as it has helped me in my own health journey!
Wishing you good health and happiness,
Denise❤️