Simple Tool to Make Better Food Choices | Jeff Cavaliere & Dr. Andrew Huberman

Jeff Cavaliere, MSPT, CSCS, and Dr. Andrew Huberman discuss a simple tool that you can use to make better food choices.
Jeff Cavaliere is a world-class physical therapist, Certified Strength & Conditioning Specialist and founder of @athleanx. Jeff has coached athletes ranging from novice to professional and has taught science-based physical training protocols to tens of millions of everyday people via his enormously clear and actionable online programs. Dr. Andrew Huberman is a tenured professor of neurobiology and ophthalmology at Stanford University School of Medicine and host of the Huberman Lab Podcast.
Full episode: • Jeff Cavaliere: Optimi...
Show notes: hubermanlab.com/jeff-cavalier...
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The Huberman Lab Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

[@HubermanLabClips]

This clip is from the Huberman Lab episode "Jeff Cavaliere: Optimize Your Exercise Program with Science-Based Tools." The full episode can be found on KZbin here: kzbin.info/www/bejne/i3-mqJd8rbWne5o

[@elder_millennial_Fboy]

10:09 son of nutritionist here. My mum always says, you pay now(for quality foods) or you pay later(for medical care) you pick

[@astropolski]

Didn't know this crossover existed, that's pretty awesome.

[@rishi5209]

Huberman lab is killing your gains !

[@ElAndresRodriguez]

@@rishi5209 I’ll take the advice of two jacked guys with a lot of experience over some random user with no profile picture.

[@astropolski]

@@ElAndresRodriguez r/whooosh

[@martinlutherkingjr.5582]

@@astropolskior r/autism

[@deebee4575]

@@ElAndresRodriguez Why did you feel the need to attack Rishi?

[@camillecali22]

IT works for me but what actually helped was joining my senior center and going for lunch 5 days a week. We get a proportioned nutritional meal and great conversation. I gained weight after menopause and then got Parkinson's and was in early retirement. I became solitary and stayed away from people for 10 years. Being around others for a few hours a day for conversation and a meal has really changed how I feel and how I eat on my own. I stayed away from people because if my shakes tremors and spasms

[@CompleteProducer]

That’s a great point! Community (:

[@simonrankin9177]

Wow thats a great story ,im glad your being with others at times , we need each other ,and im sure theres others who love your company, dont deprive them of you , i bet you make people happy with your company. ... And eating good food is definitely going to benefit your body ... I will pray for you ,love from Australia. ..☺☺

[@tendr247]

Please look into cBD and medical marijuana plus NAC and magnesium and Ubiquinol.....

[@alexanderstrait4972]

Two great mentors.. Jeff and Andrew. Been following Jeff since 2011 and just discovered Andrew H. Keep doing your thing. Great information on both athletics and mentality. 🙏🏼

[@Dan-iy8ig]

Jeff is not an expert on food or eating healthy. He eats for protein and caloric control. That's pretty much it.

[@The2014engineer]

I remember watching Jeff back in 2014 time zone, the guy is about to be 50 and over time has proven what nutrition/weight training can do for you. This guy is going to be that next senior world record holder in x type of exercises. Glad this has merged for at least 1 video. Thanks to you both!

[@carajames2328]

🎯 Key Takeaways for quick navigation: 00:33 🕒 Plate method for better food choices: Allocate plate sections to fibrous carbohydrates (green veggies), protein, and starchy carbohydrates (controlled portion). 02:31 🍠 Starchy carbohydrates can be included in moderation; choose options like sweet potatoes, rice, or pasta, but maintain portion control to avoid overeating. 04:26 ⏰ Consistency and sustainability are key; find an eating approach that works for you, whether it's through time-restricted eating or other methods, while avoiding processed sugars. 07:52 🥗 Simplify meals with repetitive eating of enjoyable and healthy options; prioritize nutrition as an investment in long-term health and well-being. Made with HARPA AI

[@mortal667]

Having seen separate videos of both of these amazing gentlemen, the often overlooked, or more precisely, ignored relationship between dopamine and food seems to be a critical aspect. cutting processed sugar completely out of my diet was the best first decision that i could have taken, the benefits of which still amaze me even after a couple of months of having done it. zeroing in on a sustainability and portion control with IF is the next step for me I wish the best of luck to everyone who watched/is watching this, since wanting to get healthy is where it all begins thank you jeff and andrew

[@sjgaines4388]

I really appreciate that he acknowledged that the suggestion only works under certain circumstances. If you are eating due to emotional or other triggers or an eating disorder - you will need something besides/ in addition to this.

[@Notinuse6685]

That’s me I’ll will be eating normal then once of twice a week I will crash and binge eat I hate it

[@Kelvin-qf7rd]

Binging happens because when You eat 'normal', You eat too little carbohydrates and that results in later in the day your blood sugar dropping incredibly low and that causes the human mind to get irritable, grumpy and impulsive and that's why you binge. You binge in the days in which You have let your blood sugar get too low. Fix that. If You have decent levels of sugar in your bloodstream; you can be in front of the most delicious pizza and not even try a slice. Discipline and willpower are possible when you have your sugar levels in decent state. If you don't have breakfast or at lunch you eat little and bad because you 'are not hungry yet', your brain ends up going literally crazy at some point and then it doesn't matter how much psychology you try to apply to it, it Will be too late because your instinctive animal has taken over due to not having enough blood sugar and now it's binge time. I learned this the hard way, I was a binger like you and people will try yo tell you all sorts of bs but listen to me; don't let your carbs get too low because your body Will consume the sugar in your blood and then it gets crazy and it becomes binge time

[@luzelisalfonso2736]

@@Kelvin-qf7rd ahh that's not the case for everyone. im a huge proponent of moderate eating, i follow the plate rule without a problem and then something happens or im having a stressful day and that's it. I've eaten almost everything in my fridge/ pantry.

[@ronschaffer5959]

So true. Also, men that are circumcised are going to be more prone to overeating, since a major pleasure center (the prepuce) has been stolen from them. This loss of lifelong endorphins will cause them to seek pleasure in other ways, such as via food.

[@DeftPol]

Agree with the impact of the power of hard rules on the timed eating aspect of intermittent fasting. I can snack on all kinds of things, but since starting intermittent fasting five years ago it has allowed me to keep balanced. I still eat a very healthy diet as a baseline, but it’s incredible how easy it is for me to ignore food once I’ve mental gone past my eating zone.

[@nmartin5551]

I used to brush my teeth after my last meal, as that was a signal that eating is done. Might help someone.

[@softjones3128]

Makes too much sense. Eating for you to get flamed for being rich enough to afford dental care or maybe I have a night job!!

[@gissellhernandez1911]

OMG MY HERO! When I was 268lbs at 19 I stumbled upon his workout video which gave me the courage to finally enter the gym and feel like I knew what I was doing since he put the #ScienceBehindStrength 💕 You changed my life Jef

[@AbsurdEverythingTV]

congrats!

[@jimbobeire]

Well done.

[@MrRezillo]

That's very encouraging to hear, as I struggle with my own overeating; thanks for posting.

[@sully7597]

Based upon your profile pic I would say it worked out for you !

[@KJ-yk4nq]

Couldn’t be more important given we’re all continuously struggling with what evolution wired into us on this.. Some great insights here also acknowledging the need for it to be sustainable in real life.

[@kathleenp3135]

Great episode. I keep going back to it. So much beneficial content - thank you!

[@ladybrooks3885]

So glad I found this channel.

[@SVent1981]

My opinion, The two smartest health and fitness in influencers today. P. s. Ive watched them for years, learning all kinds of things. But have I put these in practice.... I plead the fifth... But also just starting to get boiled down to simple and understandable ideas that people can use... Cavalier is honestly fantastic for real world fitness and muscular health... Huberman is brilliant. Thx to the both of them... ✌️

[@kirklete]

Jeff is one of my favorite fitness dudes. He’s straightforward and rational. Kudos, Jeff!

[@Anonymous57589]

I used to be soo much in control of what i ate. And i had such healthy habits. Had a 1 digit fat percentage. Then i became a dad of two lovely girls. And i lost control. In the space of 3 years i gained about 22lbs. Life became a hell of alot more demanding. The extra stress, being tired unfortunately leads to wrong decisions. Im hoping as they grow older things get easier and ill be able to get back control.

[@Astral-Projector2389]

when i decided to cut sugar, processed foods(almost impossible) and carbs combined with regular fasting(18/6 everyday) and one 3 day fast at the end of every month(last weekend every month fasting from friday to monday). damn. I have a new body.

[@Lambo_567]

3 day fast is insane i could never do that. Not even a 24 hour fast😂

[@nameredacted9477]

Two of the sharpest guys, both great at conveying practical information. A pleasure to watch and learn from.

[@Solistastyle]

What I got from this: Dr Huberman is taken (@8:30 or around there). There goes my motivation to get skinny and fit again. 😪

[@lamorenixa2853]

Right! 😓😓😭

[@carlosmeganag]

Hey, Jeff! I've watched a lot of your videos, so cool to see you on Huberman Lab!

[@campland2880]

Great conversation amongst two solid (and very knowledgeable) guys. Love it.

[@PriusTurbo]

For anyone serious about losing fat or gaining muscle, track your calorie intake. There are many good options today. Pay for one and use it for a month to get an idea of how many calories you are eating each day and each week. Many experts including Andy Galpin (past episodes of Huberman Lab) have science-backed information on this. Keeping it simple by focusing on hitting your protein intake first and then filling in with carbohydrates and fats as you wish is the easiest method and takes the stress out of guessing on portions. Without a proper diet, exercising of any type may not give you the results you are seeking. Get serious and track.

[@kathleenp3135]

Great comment. So true about tracking. My fitness pal is free (with ads) but does the job. Amazing to see how many more calories I was really taking in.

[@-astrangerontheinternet6687]

How many calories in a piece of bacon? They’re all different. Cut with different amounts of protein and fat. Even barring from piece to piece within the same package. Besides, labels are allowed to be wrong by up to 25%. Meaning, that 100 calorie snack product could be as many as 125 calories…that 500 calorie meal could be as many as 600. Calories are a measure of how hot something burns. Our bodies don’t work like calorimeters. Though I agree with- get your protein. And love Andy galpins physio vids. Animal nutritionist count amino acid concentration to maximize yield. Wish human nutritionist would catch up.

[@martinlutherkingjr.5582]

Why do you need to pay for a spreadsheet these days? Lots of free spreadsheet software.

[@gracelynne3918]

Totally disagree

[@Ladymusicc]

I love Jeff! A solid guy who KNOWS what he's talking about. And he's right. I'm an extremely repetitive eater. I get the same thing all the time from each restaurant I like. I'm afraid to try something new in case I don't like it and end up wasting money. So I stick to what I know I like and I never get tired of it. I eat the same things at home. And you think I'd get bored with it, but I don't. Really cool conversation. Thanks for having Jeff on the channel!

[@morganonawhim]

Agreed, I can eat the exact same breakfast for months and months. And when I switch it up, the variations are slight. Provides a consistent and reliable base to hitting my macros every day.

[@limitbreaker402]

I disagree. I don't see Jeff as someone serious after I saw him doing standing abs exercises. And many other things.

[@joshdh46]

Every meal I've had for the last 2 months is a 10 oz chuck roast, an egg or two, bacon, and sometimes feta cheese. Very filling. I was 235 (lift all the time but a bit extra). Now I'm 215 and my lifts have been steady if not improved! I had always a lot of red meat, just added more fats to help my satiation.

[@minhazulislam9131]

Great to see Jeff here. 🎉

[@DGRIFF]

That last line is truth.

[@BenCantin]

Came here to say just that. Amen!

[@paulbrigham359]

I have broken a long weight loss plateau with only going to little to no industry processed food and a side of fermented foods with any meal that have carbs. Works with any diet

[@97musicaddict]

What fermented sides do you use?

[@paulbrigham359]

I use the term sides liberally. It could be yogurt that I have batched up with some milk kefir added to it. Could be a small bowl of sauerkraut or kimchi with the meal. I use both as an ingredient in the meal itself as an alternative Also drink water kefir daily. At any given moment I do a very small amount of fermenting of vegetables/meats/starches as experiments which also make it to meal plans.

[@JadyLady]

I so struggle with my diet……thanks for some help💜❣️💜

[@michelep.7249]

I lost 30 pounds following The Mayo Clinic Diabetes Diet book written by Donald D. Hensrud. It teaches about portion control and how to measure your portions for protein, carbohydrate, and fat to eat a certain amount of calories each day. It also teaches to have nonstarchy vegetables with meals as well as a serving of fruit with each meal. My favorite part of this diet is having a serving of fruit with each meal.

[@Autonomous_Don]

i love how jeff is sooo good at giving info without being transparent at all lmao

[@tendr247]

I’m carnivore but Jeff helped me get over sciatica with his exercises.

[@DailyShit.]

Literally the most important part them both saying „somebody cooks for me“ Knowing you csn depend on that, spend money on that and it tastes good makes this much much much easier then cooking yourself. It is still very doable, but still.

[@joliesock2654]

This was very helpful!

[@memastarful]

Great concept

[@andrechoroco]

Being a plant based medical doctor I highly agree on Jeff’s approach. I would definitely recommend him to patients and general public. Solid advice!

[@Lv_Av]

Wow what a combo 😮😮! Amazing!

[@adellharrydesigns]

Finally someone who is healthy and admits to still eating pasta! I weigh like 150lbs but I used to weigh 200lbs. I lost the weight by not eating until 3pm but I still eat pasta and a bowl of ice-cream almost every night. It's just dont overeat the pasta or ice-cream

[@lynnsmith4793]

♥️ & gratitude

[@milenakupiec1839]

I think a lot of people simply don’t realise that food is basically fuel for our body and mind, so that the two can function properly. When one does realise it, the need to consume food for enjoyment disappears. However, with all the addictive additives in food these days, it’s hard to unwire our brains.

[@dinary0v3]

That’s boring AF and a crack of bs to be honest.

[@martinlutherkingjr.5582]

Seems more likely most people with an IQ > 70 are aware that food is fuel for their body but they are also wired to eat for survival. It’s not simply psychological, it’s physiological too.

[@japalsen]

You are absolutely right. It’s about satiation level. Do you have to be full after you eat? My husband eats a good supper then snacks all night….he’s not overweight. I am almost 100 lbs overweight and I can’t lose. Golfing walking, being busy, VO2 max is good - very good. If I lost weight I would be very good to excellent and I’m no athlete. Stay away from bad vegetable oils and sugar. Never did eat much sugar. I dunno. Just looking at someone who said you have to cycle your keto days and low carb days. I think it’s now all about portion size. Not just good food.

[@regerbryan]

Try OMAD with no snacks, if you’re 100 lbs overweight you don’t even need to eat really just need electrolytes

[@rktsnail]

Yea you just need to eat less calories

[@deebee4575]

It’s simple, eat less.

[@amina___6443]

I just don't like draping my burritos or spaghetti like a clock, though I put zucchini and bell pepper in and what not. I cannot have the same kind of look on my plate all the time. Also have much more of a problem with fats. I struggle stopping at one spoon of peanut butter, even if it is without sugar.

[@LineDXNCE]

Love Jeff and AthleneX ❤❤❤

[@Cheximus]

I binge eat on the weekends, not that badly. Sometimes a pizza, sometimes a tub of pringes. If I know I'm gonna eat a bag of crisps my previous meal will be just protein and vegetables. I could be better, I could be sub 10% fat but I enjoy eating that garbage from time to time.

[@RandJ1996]

All good points. Another variant is pain.....and we all know that's the worst.

[@kx5517]

Big big fan of Jeff!

[@donnawigmore6160]

I would love a diagram. I couldn't quite picture the clock the way he described it.

[@Juan-tm9rs]

Search his KZbin channels eating videos. He's made a diagram of it on there

[@smm1583]

Thank you for reminding people that we can be healthy using portion control as opposed to having to completely cut out this or that. Maybe it's a matter of self-discipline vs self-deprivation.

[@drdabdo2763]

It's really a person to person issue, and people try to make it a hard fast rule. For me, I can moderate starchy carbs, I can eat a thing of fries one day and not be wanting more the next, however with refined sugar it's like an addiction and I had to quit completely. I tried for years to moderate and it never worked, always made me stressed, I constantly binged, and I couldn't ever just enjoy the occasional dessert, it'd cause a spiral. So I cut the refindd sugar completely and I'm much more at ease, however I still enjoy some refined carbs like bread or fries from time to time with no issue, I only had to completely cut sugar. My fiancee on the other hand has zero issues eating a piece of cake and being done with it, he doesn't get sweaty palms trying not to eat Oreos. It's so dependent what works from person to person, and people need to realize what works for them doesn't work for everyone! Some need moderation, for some moderation is so stressful and takes so much energy cutting the food causing the issue can just end up being easier. I think it's important to see the value in both approaches, and people need to assess themselves to see what works best! I followed the mantra of "healthy moderation is best" and it never ever worked, while many others I know do great with it! We should see both approaches as valid ideas!

[@smm1583]

@@drdabdo2763 I recognize both as valid approaches depending on the situation. I found for myself that trying to cut out food groups would result in bingeing. Being reminded that I can have a little and not obsess over cutting stuff out completely was helpful for me.

[@montycora]

Portion control doesn't help people with compulsive disorders. We just cannot stop eating. So I much prefer staying keto, where I can eat large portions without gaining weight, as having tiny portions with carbs which will result in me eating the whole universe. And I am certain that goes for a lot of other eating disorders and also sugar/carbs addiction...

[@smm1583]

@@montycora Understandable. Keto wasn't my cup of tea, I like bread and pasta, but moderation works for me.

[@montycora]

@@smm1583 - well, I too LOVE bread, pasta, potatoes, most carbs, I love carbs, however, I simply cannot stop eating them. It's all or nothing. Otherwise I spend my whole salary on food and gain a few pounds. Luckily I do not get as fat as I should for what I eat, but at some point I do gain weight and max all my cards on the supermarket... That is ADHD without meds.

[@John-tx5or]

Been to The Portion Control Restaurant on Portion Rd, LI NY? Is There One? Plates, Yes,,, even w/ Lines on em. Drink bottles 2.5 Servings?... Needs lines. And the ElectronSALT Chips - Not Pringles?

[@marcelomartinez7026]

THIS IS AWESOME

[@num7088]

Just realized how much Jeff looks like John Turturro. He should do the next one on a purple velour bowling outfit.

[@meinemeinung1506]

Two experts at the same time ! What an honor ! 👏🏼👏🏼👏🏼👏🏼

[@DaPokeBoss]

Neither of them have nutrition backgrounds!

[@ravenruppie96]

@@DaPokeBoss And that totally means that they don't know anything! I hope you picked up the sarcasm there

[@1212zeek1212]

The rope isn't attached to the microphone. It's the pull string for the window blind.

[@tylerjcranford]

Thanks for campaigning for fibrous vegetables, Jeff. 💪🌱

[@alexandermatthewsmusic]

I counted my calories to loose 12kg last year worked out 1kg loss a month... Ate a bit over winter here in New Zealand and put on 5kgs lately eating takeaways... I'm killing it again and will loose 5kgs and more even faster now but its like 40 g of porridge for breakfast an apple greek yoghurt and honey for lunch... I guess its extreme as I should have a 6 pack when I'm done (4 pack now) all I can say is number 1 is consistency in gym and food... 1 equal is your "why"... I'm roughly 70kg I don't have those two I'm back where I was 100kg

[@alexandermatthewsmusic]

Ps I love those Greg doucette videos where he hates on Jeff hahaha Greg and Jeff are great I find just funny keep it up guys!

[@AnneWilkynson]

I thought that with stomach and intestinal flora we're supposed to eat much more of a variety to satisfy all the different microbs.

[@BluesUrbano22]

Qué grande el goleador polaco siendo entrevistado sobre su llegada al Barsa por el Dr. Huberman!

[@myahutber922]

What a collab🤯

[@colincharles9034]

Good chat 👍

[@anuraganil7293]

Could you study about loving kindness meditation and it's results

[@elkisa6223]

Bruh the Saurkraut comment was gonna tell us so much 😅:) nice and short episode .. moderation and plating is definitely actionable

[@gdraskovic]

Clicked based on the title and though they were going to say:”If it tastes good spit it out!”

[@rajjie100]

I just shop for food in the perimeter of the grocery store , I only get spices or olive / avacodo oil in the middle isles and that's about it , I shop everyday for dinner and that's it . Once a month if I go out for dinner and eat whatever I want . The same 4 meals in rotation so I know exactly what I am eating

[@samantha-kemp-therapy]

So good

[@tsukuruuu]

00:04 🍽 Use a "plate method" for better food choices: Visualize your plate as a clock. Allocate the largest portion to fibrous vegetables, the next largest to protein, and the smallest to starchy carbohydrates. 01:03 🥦 Prioritize green vegetables for micronutrients and fiber. Include cleaner sources of protein. Use palatable cooking methods to enhance taste without compromising nutritional value. 02:31 🍠 Incorporate starchy carbohydrates in moderation. Choose options like sweet potatoes, rice, or pasta. Avoid excessive portions to maintain control over carbohydrate intake. 03:59 🚫 Practice discipline with carbohydrates to prevent overeating triggers. Develop a sustainable approach that suits your individual needs and goals. 07:23 ⏰ Focus on consistent, healthy eating habits rather than extreme diets. Tailor your approach to what works best for you, considering factors like portion control and managing cravings.

[@ibigamez8256]

Can you tell me if this is a good idea. Fast until noon. First meal: protein/veggies/carbs second meal/protein shake. Final meal protein/veggie. My carb intake is moderate - high. High only during high intensity days.

[@ibigamez8256]

Oh and sometimes I will have the occasional dry red wine after dinner

[@jesse.taylor]

If you don't do these 50 exercises at the end of every workout, you're KILLING your gains

[@Black_Sail_Demon]

I always thought his username was Athean X, which I thought was weird because wouldn't you choose Spartan X over the Athenians. Wasn't till today I realized it was Ath Lean X

[@keywestfan2503]

We are the most intelligent apex animal on the planet, and in general we have ABSOLUTELY no clue what to eat as our natural diet. No other animal on the planet has this problem. Even bacteria don’t have this problem.

[@luizfigobr]

Who told you that? And did you believe it? It's the opposite. We know what to eat naturally, but from time to time some influencers try reinventing the weel, and idiots fall for it. As for other animals, the reason they always choose the same food is they don't have options. They have no tools nor intelligence to /cultivate/try/cook other diets. But when offered something different and tasty they feast on it.

[@keywestfan2503]

@@luizfigobr Put a ribeye and some green leafy vegetable out in front of your dog and see which one it eats! Lol Stay healthy and well!

[@fijian0811]

@@luizfigobr so what are we supposed to eat?

[@AlexAwssp]

I was so badly waiting for "whats up guys"

[@Hogballs]

I see Jeff went with the Athlean X T-shirt this time

[@VanDerLaars]

For me it's all about the mindset. I don't eat because I like it. I eat because the food has a function so I eat even things that I don't like if they are good for something and let out things that I like if they have no function or if they are simply bad.

[@montycora]

Yeah, that makes sense and it's great you can do this, however, most people can't DO that. You can intellectually understand it is the logical and correct thing to do, but actually doing it, is quite hard. Cause to most people, eating is a source of dopamine, so they eat what triggers more dopamine, not what is the healthiest....

[@VanDerLaars]

@@montycora I didn't say it was an easy journey but if after managing this for a couple of weeks I just forgot about everything else alltogether. I spent years eating exactly the same thing everyday. Same thing for breakfast, same for lunch and same for dinner. Nothing inbetween.

[@MrRezillo]

Apart from the content being discussed: I really like hearing Jeff slowing down a bit and speaking conversationally. I get a lot out of his videos, but he always sounds a little too jacked up, talking way too fast. Maybe he's trying to cram too much info in to each video, but I always want to tell him: slow down and smell the roses.

[@c0rvidae]

lol this popped up in notifications as I was devouring a mono meal of airfried (oil-free!) potatoes 😂

[@nathaliasobrinho8924]

same! haha

[@c0rvidae]

@@nathaliasobrinho8924 yasssss 😂🤘🏻

[@nenax24x]

I LOVE rice. I could eat rice all day. Last time I cut it out I binged on an entire pot of rice.

[@alicequayle4625]

What's going on with the sleeves?

[@adanbadillo7171]

Ah they know each other great

[@defguy319]

Athlean x can make 100 videos from this one

[@thejameslealartco.7625]

Man I almost didn’t recognize Jeff with his shirt on

[@mikesmith1702]

great bro science....see ya at the gym

[@jazzman69420]

Ich hab seit Tagen Brechdurchfall. Das hilft ganz gut um Gewicht zu verlieren.

[@dahVEEDBBone]

NOT "satisfying" because then you could stop but better to say those starchy carbs are addictive, especially compared to any meat or veg.

[@tendr247]

I like jeff

[@phuongkimmai3294]

🌺🌺

[@PowerShellNoob]

"Watching podcasts is killing your gains" - AthleanX

[@livelearnandteach7402]

Is emotional eating actually a dopamine issue?

[@martinlutherkingjr.5582]

It’s a brain and body issue. Way more complicated than a single neurotransmitter. Scientist know barely anything about how the human brain generally works, let alone at the individual level.

[@marciabutler987]

Yes, cravings are different than hunger. They are tied to dopamine.

[@forumboss2620]

Reduce consumption 500 calories per day. That’s 3500 calories per week, or one pound. Simply doing that I lost 18 lbs in 4 months. This assumes you have had a stable (if heavy) weight at start. Knock off 500 cals a day.

[@phuongkimmai3294]

💝💝

[@CTangeloe]

Hi guys how have you been

[@rnunezc.4575]

It's not portions or calories , it's simply excess of carbohydrates, processed foods, your digestion system called biota in intestines were never adapted to that so called "food"...meats and fresh vegetables as much as you can eat is human real food. Try it and watch what happens.

[@martinlutherkingjr.5582]

It’s a lot of things, having a predisposition to good health is also extremely important.

[@donnakinsey2053]

👍👍 My husband and I cut out everything processed. I use a very small amount of avocado oil to cook with. We are eating grass fed beef, lots of fresh whole vegetables and fruits, dates and nuts and seeds. No bread of any kind, no flour, no rice. The change in our bodies and how we feel is significant! We have both lost about 20 lbs since making the change. I am able to be home and cook for us each day. I raise our own beef and have a thriving garden in Louisiana. We can garden year round here. Our situation is ideal. I know everyone’s is not, but I also know that small changes can make a big difference! Best of health to all! 🌺 Huberman Rocks!

[@marianr8617]

Any plan to have a dietitian - the expertly trained nutrition science professional- on to talk about nutrition and diet ? They are experts in this.

[@Alecmcq]

And usually very wrong.

[@martinlutherkingjr.5582]

@@AlecmcqAbout what?

[@Alecmcq]

@@martinlutherkingjr.5582 pretty much everything.

[@martinlutherkingjr.5582]

@@Alecmcq Unlikely

[@framestomind7548]

This world is crazy…Yesterday I changed my mind on restaurants five times as they were all based on carbs… in the end I was so hungry zi just sat down at a thai place..l refused to eat the rice a d the people around me looked at me as if I was a crazy anorectic when I am clearly an overweight even if lightly over-weight middle age man… what on earth? We cannot even avoid the carbs but being judged today 😤🤬🤷🤣

[@Moornrg13]

Little bit of advice is keep your "diet" secret, don't eat your rice at home but when out (which shouldn't be often) eat what ever

[@kaibe5241]

Wouldn't work for me. Carbs is my achilles heel. If that blood sugar gets spiked, I can end up on a carb binge for weeks or months.

[@kvnctr]

try strict keto for at least 6-8 months. after fat adaptation, you should be ok with carbs as well

[@kaibe5241]

@@kvnctr honestly, not gonna happen. But I'm starting to fast a lot and Iv'e heard that can have a similar effect. Time will tell!

[@achinesechickin118]

Dude sounds like the guy from sleepless in Seattle lol

[@BREAKHTROUGH]

more coffee !!!

[@Yourfriendinendtimes]

lmao "get a wife that likes to cook"

[@8curious]

the takeaway of this video: get someone to cook healthy food for you xD

[@freddyray629]

There's is no easy way.

[@alexbarr5544]

BUT WHY ARE HIS SHIRT SLEEVES A DIFFERENT LENGTH

[@steventhompson2208]

Lol I think it’s a compression sleeve