The science of weight loss - and why calories don’t count! | Prof. Giles Yeo

[@sophie4636]

I love Dr. Giles Yeo, I watch anything video he is in. He's so interesting even Jonathan didn't talk as much as usual 😂

[@homomorphic]

I love to see someone pointing out that processed foods *could* be healthy. They are intentionally not healthy, they are intentionally maximally profitable. If the guidance that was given to the food scientists was to create cost effective, healthy processed food, they absolutely could. It isn't the technology of processing that is the problem it is that the technology is being abused to maximize revenue:cost ratio not to maximize the health:cost ratio.

[@northyland1157]

I think its more about consumers won't buy healthy products, because the taste isn't as addictive, and the cost would likely be much more. The market is consumer driven. If you want healthy, get some sardines, or some salad, or a pork chop, some unsweeted yogurt, or some cheese to much on..

[@homomorphic]

@northyland1157 no, that is the food industry victim blaming, which is their modus operandi. Let's take beyond meat burgers for example They are quite healthy. High in protein, high in mono unsaturated fats, zero fructose and very low carbs, and they're delicious. Beyond is fighting for survival though, because of a concerted FUD campaign from the industrial meat producers where they have managed to convince the very market that would be beyond's initial market that they're unhealthy, simply because it is processed. So yeah the consumer isn't buying, but the consumer isn't buying because of a carefully constructed and very well funded misinformation campaign.

[@Oliviacatriona]

Well said!

[@KiwiBee21]

Bingo - the bottom line on processed food IS the bottom line aka revenue. Advances in food technology exist to drive up revenue through increased consumption resulting from the conscious manipulation of the pleasure trap in our brains

[@homomorphic]

@KiwiBee21 they're not trying to kill us, but if that is a side effect of maximizing profit, the public's health is a sacrifice they're willing to make. They are also perfectly willing to keep us alive with expensive pharmaceuticals (many food conglomerates own pharmaceutical companies).

[@judybrass3068]

As someone in my 70th decade I look at my peers and not many of them are obese. I look at their children and many of them are. I've always concluded that my generation were not brought up on foods that were ultra processed aside from maybe bacon/ham/sausages. I now know that there is scientific evidence that shows that eating things high in sugars and fats makes us want more of that to the detriment of eating healthier food. It's a hard thing to do nowadays to revert back to living how we did in the fifties but it's got to the be the answer to our country's weight woes. We need someone like Giles Yeo to educate people at a young age because parents clearly aren't doing it. Well done Zoe for getting Giles on your podcast we'll never get anywhere unless the experts are as engaging and interesting as he is.

[@DavidAllen-lq5uh]

Or 7th decade probably!

[@judybrass3068]

😆 I'm wearing well!!

[@sandrabutler8483]

I did wonder when I saw how many decades, although saying that my aunt is in her 11th decade

[@OneDougUnderPar]

Professor Yeo has one of the most real and uplifting personalities you've ever had on! Such fresh air compared to the dryness of ...

[@EvansGambitAtomicZangi]

Tim Spector?

[@margarettt7675]

Good for you Dr. Yeo!!! "how do we avoid demonizing people who 53:11 can't afford the healthier food at the moment when they're eating I think there needs to be an adult non- hysterical 53:16 discussion about how we improve the food environment we're in but in an equitable"

[@joliebunny88]

I feel like these clickbaity titles and thumbnails only add to the confusion and misunderstandings surrounding dietary guidelines and healthy eating.

[@claymor8241]

Absolutely.

[@robadr13]

Hear hear. He actually says calories DO count - when you're eating healthily. Unfortunately a lot of people will look at the video title and feel helpless and/or vindicated. The summary complicates it even more... 'It's my hormones!' Healthy food - legumes, fresh (and frozen) fruits and vegetables, small (!) portions of meat, the kinds of food we actually evolved to eat - is NOT expensive compared to prepared, manufactured, & fast foods. In fact you can eat more cheaply if you go back to basics.

[@carolshea3983]

That is true - but its a heading, not click bait. And if people are too lazy to read/listen to the details in a relatively short podcast, or too lacking in critical thinking skills to apply them, the message is not wrong.

[@e.k.4508]

Agreed and it's a bit of a shame. Luckily I read your comment at once and proceeded listening! Luckily prof. Yeo is really good at explaining and attention grabbing.

[@keithpp1]

Useful summary No confusion.

[@NigelPJ]

I have just finished reading the new book A Calorie is a Calorie by Keith Frayn. Keith Frayn is Emeritus Professor of Human Metabolism in the Oxford Centre for Diabetes, Endocrinology and Metabolism at the University of Oxford. He, as the title of the book implies, takes a very different view to that of Giles Yeo and Zoe. When two convincing but opposed views are put before the general public, the result is...a headache. Be brave Zoe and invite Professor Frayn to talk with you and help relieve my cognitive dissonance.

[@dudea3378]

Just think about it. If you eat 1000 calories of beans meat and veggies, you will get satiated and stay full for a long time. If you eat 1000 calories of bleached bread, refined oil, butter cookies, ultraprocessed breakfast cereal and a soda, you'll get full for like 30 minutes and then get hungry again.

[@NigelPJ]

@@dudea3378 Yes, you're right. The point though, that Professor Frayn makes, is that if you use 2000 calories a day and consume (irrespective of the source) 2500 you'll put on weight. He quotes many studies that demonstrate the self-delusion and dishonesty of people who report their own consumption. Locked into a calorimeter with no access to any non-experimental food and exercise is the only safe way of establishing the facts about metabolism and weight etc

[@carolshea3983]

IN a sense, both are right - or perhaps neither are totally wrong. But its absolutely clear that the quality/content/make up of those calories is desperately important. I think Prof. Yeo acknowledges that. What he and others are fighting against are diet schemes that ONLY focus on calories, but encourage SINS, sugary treats, UPF replacements simply because they are calorie controlled.

[@lysan1445]

Professor Yeo is really good at explaining. It was really fun to watch and more helpful than most.

[@pinkypeapod]

I think everyone's different. Calorie counting has been the only thing that works for me over the last 20 years when weight gain has been a problem. When I keep a daily food diary logging my calories, my weight drops and is maintained. When I stop, it rises. Although I only log my calories, that has the effect of changing the ratio of other nutrients because, if I want to stay full on the allotted calories, I have to eat more fiber, veggies, etc and less fat and sugar.

[@claymor8241]

I totally agree. I eat ‘good’ foods but only by reducing the amount will my weight reduce. That is calorie counting. Prof Yeo actually acknowledges the ‘energy deficit’ approach but distinguishes it from calorie counting.

[@RedshiftDougal]

Same here. (Although I do also try to track protein and get a good amount per day, within sensible lower and upper limits, which I don't do instinctively.) Like in your case, this tracking gets me eating a far higher proportion of vegetables, far less ultra-processed stuff. Happy to carry on making the effort: the results are worth it.

[@clarabelle4186]

Totally agree. I struggle with portion control so counting my calories on an app enables me to control my portions and to compare the unhealthy and healthy options and how much more food I get when I make a healthy choices.

[@richwar2417]

Could be nothing to do with what you're counting ie the calories. There's been studies showing that just logging your food can lead to weight loss regardless of what aspect of the food people are tracking.

[@pinkypeapod]

@@richwar2417 I agree and am aware of those studies. That’s what prompted me to start loggin.. But it’s still the calories and daily calorie goal that I’m logging. But within that, there are definitely multiple, overlapping factors at work. I’m just saying that the act of counting calories puts all those things in motion. And, when my calories go up, my weight goes up.

[@cathyspeight4345]

There's no right or wrong. I lost weight by calorie counting. The key is a healthy diet, but it must be accompanied by exercise. Calorie counting worked for me...and I've maintained my weight for 52 years.

[@SheilaBurnett-g6m]

I am relieved to see that I am far from alone in finding calories a useful tool for weight control alongside, of course, continuing to eat a balanced diet.

[@stefaniekaestner5783]

One of the best Zoe podcasts ever 🙏

[@mm-fn1tk]

Exactly, as other people have commented, how do you calculate 16% protein, and is this suitable across all age ranges? Also what about 30g fibre. How does he do that. I wish these questions would be asked. I just want to see what that looks like on my plate please.

[@mockingbirdnightingale7169]

Saying ""don't count calories, but eat 16% of your calories in protein" is nonsensical and ludicrous. How do I know when I've eaten 16% of my calories in protein if I'm not counting calories, Doctor???? I track my food and that includes calories and macros, I aim for a minimum of 150g protein daily and stay in a calorie balance (I use a Garmin watch and daily bodyweight checks run thrugh a moving average to triangulate this) and am able to eat a very healthy whole foods diet, build muscle, progress in a demanding strength sport, and stay at an ideal weight. It works if you do it.

[@annteather2826]

This is probably the best Zoe podcast I have heard to date. Indeed fat & carbs do not occur naturally in any food, bar milk; I hadn't thought of that. I hate sugar and the sickly smell of popcorn & sweets in cinemas! One thing I love about living in Greater London is the wide range of Asian, Afro-carribean & Middle Eastern shops, which sell a huge diversity of plants, loose not in plastic and cheap! It is possible to eat a healthy cheap and gut-friendly diet. Supermarkets and 'Food' producers only want one thing; your money! The ethnic grocers are also helping to keep the use of plastic and thus damage to the ecosystem to a minimum.

[@clarabelle4186]

One of the major things I miss about living in London

[@marinaharrison-p7f]

What? Fat and carbs do not occur naturally? That is absurd! Who on earth told you that? Avocado: 13g carbs, 22 g fat; olives 6 g carbs, 10g fat; corn 21g carbs, 1.5 g fat; coconut meat 15g carb, 33g fat; walnuts 14g carbs, 65 g fat. I believe you will find that most foods from the plant kingdom contain all 3 micronutrients, roughly in about an 80/10/10 ratio (carb/fat/protein). Animal derived foods are about the only ones that contain a lesser variety of nutrients.

[@annteather2826]

​@@marinaharrison-p7fWatch the video! He was talking about high carbohydrate foods like grain & rice Obviously all plants contain some carbohydrate but our bodies have not evolved to eat what people do to foods now, ie douse the high carbohydrate food in fat, eg roast potatoes our brain light up like a xmas tree and start to crave this unnatural type of food.

[@lynnettemurphy8243]

@anntheater2826, Practically all the food in these ethnic shops is imported. So not only are you not supporting local producers, but the air miles add to your carbon footprin. Eating British food in season, whether from farmers markets or supermarkets would be cheaper and fresher and better for the environment. Which benefits us all.

[@annteather2826]

@@lynnettemurphy8243 I do like to eat seasonal veg and in particular am finding it excedingly difficult to buy green cabbages and whole leeks (I will not buy mutilated ones with the tops and roots cut off)! I go to the local farmers market and buy lots of veg there, except leeks as the bloke refuses to leave them whole and ignores my protests about not wanting to eat dead and rotting vegetation! Surely the Asian grocers buy their carrots & brassicas from the UK? I only visit them about once a month. The other veg that are indeed imported do help the gut biome with plant diversity. I am hoping to get onto my allotment this year and start growing again after a year off - food miles about half a mile. 😀 Also with supermarkets selling things in huge plastic bags, that leads to a lot of waste, so where possible I like to buy my ONE or TWO carrots, etc loose but the local supermarkets don't sell loose. If I manage to find a bunch of really fresh whole carrots with tops and healthy roots, I store them in a sand clamp in my lean-to and they last about a month.

[@rossmurray6849]

*This* I did not know before watching this podcast. I thought I knew just about everything I could know about healthy eating without needing to delve into the research papers myself but Dr Yeo's concept of the appetite triangle -- i.e. hunger, feeling full, and rewards all influencing the others -- is totally new to me *and* it sounds so obvious and easy to understand as soon as it is explained.

[@sophie4636]

There's always more to learn 😊

[@hazeldellis]

Since on HRT my weight retirned to how i was aged 30 ! So hormones seem to play a role, and i no longer have daily diarrhoea due to cutting out gluten. My diet focuses on protein now, carbs are very limited but i weigh the same as i did aged 30, which is where i ferl happiest. I do not resrict the amounts, but I've never been able to eat large amounts. I also do not believe in desserts , but never did, if i want fruit and yougrt i eat that as a snack. I used to have a dessert at the weekend as a treat, but now i don't eat gluten there is little desire for a dessert. Food has become too emotional (thanks to many mothers who show their love to their children with food!) , its for nutrition!!!

[@bigjay1970]

😬 for you.

[@angelap.9670]

How do you measure 16% protein, 30g of fibre and 5% sugar?

[@claymor8241]

This turned out to be a very informative, illuminating vid but the title is a bit misleading. Prof Yeo acknowledges that creating an energy deficit is the only way to lose weight, and whatever you eat, that will involve calorie counting. When I count (or take into account) calories to lose weight, It’s the calories of foods generally regarded as healthy. Calories are calories when it comes to creating an energy deficit.

[@dholt2716]

16% protein equates to roughly 1/6th plate of food. 30g fibre? Is that a handful? A cup full? The rest of the plate? Or what? And 5% sugar? All on what size plate? And what about different protein needs of older/seniors? This was interesting but no solutions here folks.

[@glynrhys68]

Great stuff .. but how do we work out what is 16% of protein?!?!?! :-D Also the question at the start about putting on weight as we grow older was not answered as far as I could see

[@gracemarsh9707]

Apparently you only need 60g of protein a day according to Tim but personally as a 62 year old woman with osteoarthritis I aim for 100g

[@annteather2826]

When doing the Zoe programme, the app calculates your weekly protein, fat, fibre, etc totals. Despite eating between 32-47 plants a week I was always too low on Fibre. I now try to incorporate more beans & chia, linseed & other seeds into my diet. I was also permanently short of the 75g protein I needed, hence the need for more beans.

[@leezardo9324]

How do you calculate 16% protein and 3%sugar?

[@katiejacs]

Take your calorie goal and times it by the % you want. So let’s say someone with a calorie goal of 1850, the calories from sugar should be 55.5. To then work out the grams, you can divide by 4 (protein is also 4, fat is 9). So that gives you 13.8g of sugar per day. Protein is 1850 x 16% =296, then 296 divided by 4 gives 74, so 74g of protein. The rest of the calories should come from carb and fat. Personally I prefer about double the protein content, but that’s a different conversation.

[@glynrhys68]

@@katiejacs and 95% turn away for a Mars bar. Putting losing weight in such a way will turn off most people.

[@cathyprowse7489]

@@katiejacs Hi can you remind me why you divide the protein amount by 4 to get the grams?

[@katiejacs]

@@cathyprowse7489 hi Cathy, protein is 4 calories per g. So 100 calories worth of protein would be 25g.

[@a-shaw-photo]

The title is inherently incorrect I feel. Calories _do_ count. 1. Take a person who needs 2000kcal a day. Feed them a ‘perfect’ diet measured at 2000kcal. Do this for two weeks. Keep the persons physical activity and stress exactly the same. 2. Note there’s no weight loss or gains after two weeks 3. Add a daily 125g of protein or carbs or 55g of fat (these equate to 500kcal a day) and maintain the physical activity and stress. 4. Re-measure after two weeks. The person will have gained weight (likely near 2lbs) Calories _do_ matter. Calorie counting _can_ and does work for millions. It’s all the things around which make it challenging; stress, recovery, small movements (NEAT), the foods you eat, when you eat…etc. This is why it’s so difficult to find what works for you, and to measure this consistently. That’s what this video was about; it’s what they are all about…

[@benbernanke7701]

They are simply trying to appeal to people too stupid to count calories properly (their audience)

[@northyland1157]

I don't count them. I do intermittent fasting (I only eat 2 meals a day). I eat only low glycemic index foods that don't spike my blood sugar like meats, salads, Greek Yogurt, Eggs, cheeses. I also don't snack. My extra weight came flying off! Never counted a calorie. My goal wasn't even to lose weight, it was to control diabetes. Now diabetes is gone, and lost my "beer belly" as a nice bonus.

[@Beerus7]

@@northyland1157 Perhaps you didn't count them but you ate in a calorie deficit, just by using a different strategy.

[@northyland1157]

@@Beerus7 The difference is I wasn't going hungry like most diets. Since I eat low GI foods, like salads and meats. I can have a normal or even large meal with the right foods. For the average dieter, counting calories means cutting portions to really small sizes and maybe throwing in a few things healthy. The average dieter is hungry all the time. That is why its more important to eat the right low GI foods, then to count calories.

[@Beerus7]

@@northyland1157 I'm glad it worked for you. I do count calories and when I'm losing weight, which I do for the sport, I create a small calorie deficit. My weight goes down at previously calculated rate, every time. I'm not saying you're wrong though, just that you lost weigh because of the calorie deficit, which you created by applying a smart plan that works for you.

[@mrso6659]

This was a fascinating episode! I really liked how enthusiastic Dr Giles Yeo came over in his delivery. Thanks to Zoe for continuing to bring great scientists and information to us out here in the trenches.

[@giuseppesmirne5578]

This is one of the best episodes of this weekly podcasts I've listened to, and I usually love them all. 👍🏻

[@WOLFIEDOGUK]

I'm here for Giles as well - could watch him all day.

[@annedodd5888]

We need to listen to more of his insights… brilliant episode.

[@markjames3583]

So counting calories does work! It’s our capacity to accurately estimate the calories in all but simple meals that’s the issue. Our denial and wishful thinking corrupts the estimate. All the folks I know who have weighed and noted what their eating have lost weight and kept it off having retrained their appetite.

[@chrispay3793]

I found this talk extremely interesting. Prof Yeo is a captivating and fascinating person and I would love to hear more from him. Please invite him back. What he didn't cover though - given all he said about balanced diets and the the obvious fact that reducing calorie intake will eventually lead to weight loss - was how to create a diet that will fool the brain into thinking it isn't in a famine state, keep the body happy that it's getting enough 'nice food', but over a period of time reduce your weight in a healthy and balanced way. I'd also be interested on his view of the Keto diet - not necessarily as a long term strategy but as a way to drop your weight quickly to a level that you can then sustain over the long term in a more heathy way along the lines of the proportions of protein/fibre/free sugar he described. Lastly I was very interested in Prof Yeo's statement that you can eat as much fruit as you want as the sugar is tied to the fibre - I have always considered fruit to be a major source of sugar that should be limited.

[@cathyprowse7489]

Hi really enjoyed this podcast. How do you work out your 16%, your 30% and your 5%?

[@UnCoolDad]

Don't Count Calories, and Calories Don't Count are the same words, with different meanings. Calories do most certainly count in the calories in calculation.

[@wojtek1582]

Awesome episode. One of the best.

[@cherylmunro1808]

Prof. Giles Yeo is so engaging!

[@IsmelinaCafuir]

What he says is pretty basic. A calorie is not a calorie. I've listened to him in the past and he was so negative with plantbased diets, which I find problemeatic because no scientist would ever dismiss plant based diets including vegan diets and large health and dietetic organizations say that such diets can be healthy.

[@UnCoolDad]

Plant based diets are unnatural for humans - they cannot live on them without artificial supplements.

[@amytwigger1626]

I love Prof. Giles! He’s awesome and such fun to listen to. 😊

[@northyland1157]

Counting calories is a dumb way to lose weight. Eat the right foods, and the weight will come flying off. I went from 205 lbs+ to 165 and never counted a calorie. I skip breakfast. Lunch is a huge salad with cheese, avocado, mushrooms, cucumber, peppers, brocolli with heathly vinegar and oil dressing and any meat I want. Dinner is greek yogurt 5% unsweetened with blueberries on top and more meat or 3 eggs with cheese. I don't snack. Drinks: coffee Tea water and one V8 juice with dinner (low sodium).

[@glynrhys68]

Which is the opposite of what so many say to have a big breakfast, a medium lunch and a small evening meal! :-D

[@matthewcreelman1347]

I've done the "eat healthy, don't count" thing. I reached my highest ever weight doing that. Counting calories led me to lose 135 pounds. What works/doesn't work for one person doesn't necessarily hold true for another person.

[@claymor8241]

You’re talking nonsense. I’ve eaten all the right foods for years. No sugars, apart from raw fruit, not even white bread or white rice. No saturated fats, no processed meat, no snack foods or junk food or takeaways . Very little alcohol. Yet my weight creeps up all the time. The only way to get it down is to reduce calories. All calories, even the good ones.

[@northyland1157]

@@matthewcreelman1347 I did use a glucose meter in the beginning to make sure I ate foods that wouldn't spike my blood glucose. Now that I have confirmed good foods, I can eat them freely without testing my glucose.

[@denisemcmahon7598]

Very er interesting interview with "lots of food for thought". Hope you will publish this interview in a newsletter/ email so anyone can follow the facts, information, studies, & inferences.

[@mj-ev8hu]

Very interesting but I´m a but puzzled about the 16 percent of protein. Being whole foods plantbased, and trying to be in deficit, that makes for very little plantbased protein (I also want to avoid protein powder as I don´t feel great taking it). At the same time wfpb protein also come with a lot of fiber and carbs. The rest of the talk was super informative and interesting but this part was confusing.

[@davidaird9751]

Amazing love this guy could listen to him all day.

[@barryhamm3414]

This guy is using lots of words to tell us that calories are one dimensional. Even in primary school we learn that food is composed of proteins, carbohydrates etc and that these are important and are equally worthy of counting as are calories.

[@northyland1157]

Just because they taught you about food and the food pyramid in school, doesn't mean its right, or the best way to eat. A lot of carbs is great for a kid who plays soccer and runs around all day. But when you grow up and get older, those same carbs turn into a beer belly, fatty liver, Type 2 diabetes, etc and cause all sorts of heath problems.

[@Liliquan]

@@northyland1157 Lol, just lol.

[@atefelabed8365]

Totally disagree with the statement @55:50 that we can eat as much fruit as we want, fruits should be consumed with moderation and ideally in season, they are still full of sugars.

[@Catz5]

It is possible to eat healthily & to be mindful of the amount of calories you NEED. Many healthy foods are very calorific. Nuts & Dates are my go to 🤤 I find going a little hungry during the day really helps keep my weight in check and keep moving/exercise of course! Intermittent fasting works well. Ive always had this habit of counting the calories of food and that has helped manage a healthy steady weight well into my 50’s and I weigh same as when I was in my 20’s. So you don’t put weight on as you get older unless you let yourself put weight on. It’s more of a challenge though. I still indulge one day a week usual at the weekend. Many younger & older family members have obesity, type 2 diabetes, heart disease & high cholesterol so I’m determined not to have these health problems🤞

[@susydyson1750]

Also calor y count of raw against cooked also varies dramatically. I wrote a book in Peru in 2003 when Gut microbes were un knows and ignored calories and used cups to measure the amount of food on a plate to make things as simple as possible.

[@michelechevalleyhedge]

16 % is what ??? Daily calories?

[@zinniazinnia2145]

How do you measure 16% of meat? How do you measure the amount of foods in percentage?

[@mariagunnarsQ17]

Great advice, thank you.

[@RobertsBulgaria]

Would be useful if one of you could walk around a supermarket with a camera and point out which are processed and ultra processed foods. A picture paints a thousand words.

[@ELLIOTTCleary]

I have read many books, I listened to many KZbin videos by many of the world's leading gurus and health experts but nothing came close to the hidden herbs by anette ray. I recommend everyone giving it a read.

[@andrewstrathdee1469]

Is Zoe a really profitable organisation? How much does membership cost? Why debunk methods that work for many people? It wouldn't be to make money would it? Just asking......

[@carolross5607]

Everyone is different and we all need to do what works for us. For me, I've always believed that calorie counting is pointless and far too tedious to do on long term basis and so I've never done calorie counting at all. I have always preferred to reduce certain types of food and to reduce portion sizes whenever I've wanted to lose weight.

[@jannagay7616]

I really enjoyed it , interesting about the bear 🤣 but how do I measure 16% protein daily ??

[@PadmanabhanAnanth]

Great interview! Thanks.

[@philsmith5400]

Excellent, informative video - Thanks so much!

[@chrisduffill5248]

I do not agree fully with this , there are apps that look at all that is in food as well as calories , nutracheck being one , check all that is going into you ……. The best answer for most people

[@my-fibro-algia3495]

So i am doing the math - 16pc protein, 5pc added sugar, 30pc fibre - so the rest - 49pc - is carbs and fat? What pc of these? i would find that useful to know. Cheers

[@carolinefazakerley1232]

30g of fibre not 30%.

[@christopherrattew8591]

Where is his evidence that healthy foods are more expensive? Some of the cheapest sources of protein are cauliflower, beans, salmon bellies, eggs, liver and chicken. For other nutrients, there are many green and root vegetables that are cheap, and also deliver fibre.

[@user-ws3nk3fy5n]

You're obviously not living in a US food desert! Thank the Lord for European food cultures.

[@hctim96]

LOve this episode... thanks!!

[@lucybeevor9148]

Great episode :) Thank you 🐟

[@evanhadkins5532]

The big deal for health is visceral fat much more than overall body fat. This isn't separate categories because they tend to vary together. It is important though because visceral fat leads to worse health than overall body weight.

[@emilyhops2566]

Every 1 min, an advert. Boots, aldi, whatever. I thought zoe didnt have adverts. Literally every minute, makes me want to give up.

[@ehorner61]

It’s don’t think it is Zoe. I have the upgraded KZbin and absolutely no adverts. Note this is not the KZbin TV but just the upgraded KZbin.

[@clarabelle4186]

I am 16 mins in and no adverts so far...

[@hkatsonga]

@@ehorner61me too. No ads

[@russelldavidson8010]

Go to the last ten minutes at the end of this video for summary. Don’t waste time watching the rest.

[@helitorstensson4858]

When will ZOE start shipping the test to Finland?

[@juliamarsh2077]

Does cooking high startch foods, letting them cool then reheating the next day help? I have heard it releases less glucose into the body than if it was simply cooked and eaten immediately.

[@Oliviacatriona]

Not sure on the point about supermarket bread? It seems to me that your typical supermarket sandwich bread is extremely soft, hyper palatable etc. Reckon I could eat 10 slices of white hovis while I could probably eat max 2 of proper crusty sourdough that I had to actually chew.

[@Trailchaser-NE]

You consistently fail to point out that your comments/videos apply at at POPULATION level, not at an individual level. When was the last time you saw a serious cyclist or runner that was overweight? I eat more/cycle less I put on weight. I ride more I lose weight and it stays off (for as long as I want). Sometimes I think your videos have lost the plot just for clickbait.

[@lynnettemurphy8243]

@Trailchaser-NE, Both Dr Yeo &Dr Jason Fung claim that exercise doesn't help you lose weight. Which my body totally disagrees with. Like you and cycling, when I walk regularly or weight train I lose weight. Eat same food and no exercise and weight goes on. If I want to maintain or lose weight when I can't exercise, I have to restrict calories. I eat a varied wpbd with intermittent fasting, so it's definitely calories in V calories out. Most of their research is done in labs, not on real people. Nor in real life setting. Plus we're all individuals, not lab rats. 😂

[@clivebroadhead4381]

I love how Jonathan expertly sums up the talk at the end, as this clarifies my own understanding!

[@jennywilkinson1]

What about fat? I have an insulin problem. Agree re fibre and protein

[@stephencahill6541]

There is no mention of insulin resistance.

[@northyland1157]

Fat and carbs/sugars down mix well. I eat keto (low carb/sugar - High fat) mainly Meats, 5% Greek Yogurt, Cheeses, Salads, Berries, Olive and coconut oils. But I don't eat sweets or carbs in processed foods, breads, deserts, Root veggies like potatoes, pastas. tortillas. If you eat high fat - low carbs, your body stops running off of sugar and switches to ketones (fat) for fuel , this is called ketosis. Do some research on the benefits of ketogenic diet to find out more. I cured my type 2 and my A1c is now 4.8.

[@jennywilkinson1]

@@northyland1157 Similar problem, high insulin, thin but fat round the middle and think fatty liver. Diabetes in the family, symptoms of PCOS all my life. We are all different and the macros need adjusting accordingly. Fasting helps to get rid of the fat as well. I follow Dr Jason Fung. His regime sorted my sister-in-law - she had heart problems and diabetes, was overweight these cleared in about three months.

[@daviddebilov2301]

Come to Canada, Zoe!

[@tpfth1986]

I am really thankful to Zoe and guests. I MUST SAY sometimes i don't agree with evrything i hear.Yes % 16 protein may be correct but how about fats ?How about crabs?How about sugars in friut especially the ones that made much more sweeter by playing with DN ?I tried years and years to lose weight by god i have lost more th 100 kilos in 30 years. IF I FRIUTS MORE THAN 100gram a day i can't lose weight. If i try over 150 grams of fruit i don't lose no weight and most likely i gain weight. FAT has to be in that ratio. Carbohydrate has be too of course Caunt the calories and check about sugar and fructose and glucose too.Overl very educational once more thank you.

[@AlinGhinoiu]

Why are you editing in the same style as Diary of a Fraud?

[@Oliviacatriona]

Zoe is starting to become incredibly self-contradictory.

[@DavidColeman0896]

Soooo many adverts! There was once a time when Zoe videos had no adverts. I guess with the large audience, the draw on monetising it is too great.

[@WatchingPlanesnbirds]

First food needs to be examined by the mitochondria. If it's processed it stores it. Food contains nutrients to repair cells. If you are eating empty calories you are storing in fat cells.

[@just_chris1630]

What is going on with Google ads on these videos. There are just so many, is it just me? Really happy for Zoe to make money from ads but this video seems to have gone nuts.

[@SheilaBurnett-g6m]

I have been driven away from the video by the recent outburst of ads. This has the bonus of avoiding Jonathan's speech mannerism that I find so annoying - going into a long drawl at the ends of phrases as if he were reciting a long boring list.

[@StephenMarkTurner]

I remember this guy in that BBC show a few years back. Yikes.

[@crabwalk7773]

How very sad to see Dr. Yeo say that it is "too expensive" to eat healthy. This was true perhaps 20 years ago. But in the U.S. (and I doubt this country is 'the best it gets', lol) eating healthy is very affordable. It is about choices. Long ago, medical bills sent me into poverty. Healthy choices in eating are much more affordable now than in the past. Pity Dr. Yeo perpetuates this 'excuse'.

[@sel7245]

70% of my calories come from fodder peas. ( I eat twice a day. Typically 16/8 - 21/3 window ) On maintenance I eat 800 G /day ( dry weight). Or 24 kg / month 25 Kg costs 13,8 $ Macros for 800 G 2784 cal Protein: 182 G Fiber: 164 G Total carbs: 506 G To avoid some of the bloating I eat 20-30 G of coconut oil If I want to lose weight i just cut 1 cup of peas. And I will lose 6-700 g a week.

[@bobdear5160]

I agree that the quality of your calories also matters, not just the count. Many people count carbohydrates to control their diabetes - it is the way that we are taught in courses that your GP or DSN (Diabetic Specialist Nurse) send you on. Controlling your carbs, and spreading your intake across multiple meals is a way of controlling your blood sugar. There are nutritional choices such as choosing foods which take longer to absorb (Their GI or GL - Glycaemic Index or Load). Diabetics usually count the types if food (proteins, fats, carbs and calories) to optimise their intake.😅 The video describes painstaking research into calorie intake and the proportion or calories retained (not excreted as solid or liquid). If food (aka calories) is absorbed, when the body uses it, isn’t the waste product then lost, possibly via the kidneys in urea but also in CO2 and H2O exhaled from the lungs and even via sweat through our pores? We convert our intake of carbohydrates into glycogen (aka blood sugar) and if we take in just what we need it is distributed to where the body needs it. We put on weight (in my rather simple understanding) if we absorb more than we need and the body saves that up for a rainy day - usually as fat deposits! So for type 1 diabetics who calculate their carbohydrate intake in order to determine the type and amount of insulin to inject, this calculation is very important. A few lucky type 1s use CGM meters (continuous glucose measurement) and have an insulin pump that calculates the insulin requirement automatically and delivers it. Type 2s are also encouraged to stick to a diet to control their blood glucose and their success is usually measured by their HbA1c count in a regular basis. While proteins, fats and carbs have a calorie count associated with them, this is because as the body processes them they all tend to be converted to blood glucose and transported to where they are needed. So I think there is a use for nutritional counting for diabetics, and saying that calories don’t count is misleading.

[@sandrabutler8483]

I've never counted calories, if you eat seasonal foods and have things in moderation you shouldn't go wrong, three of my grandparents lived until they were 90 and born between 1895 and 1905 one set farmers and eating what would be considered the wrong things, fried breakfast but then no farm machinery back before and after the first world war, smoked a pipe rarely drank, the other set grew their own and all four preserved food for the winter, manual jobs again and drank more often than the other set, but didn't smoke, we walked everywhere back then and when I was growing up, my last remaining uncle only passed away three years ago age 94 and again like his parents the farmers smoked a pipe or roll ups, rarely drank and would've eaten so called wrong things, ironically the Nan on the other side who didn't smoke had a form of cancer. I think some of who we are we've learnt from the people around us and also luck if you don't have cancer etc as we now know that like other conditions can run within families. I was taught eat when you're hungry and if you fancy a treat have one, we're here but only once just enjoy what you want too do

[@sandrapollitt4966]

Access to good, fresh food today is a privilege not a right. Families who live in a hotel or b&b do not have cooking facilities so they have to live on take aways. We have to address the inequalities today.

[@BM-hp4bz]

I've tried 2 diets that worked for me. The 4-2-1 diet and the Random Diet by Dr. Fernández. The Random diet actually made me lose 19kgs in 4 months! It's 2 months since and I haven't gained any of it back!

[@manymoms920]

I tried to set targets in myfitnesspal for these targets could add the fibre in grams, protein, but not sugars as a percentage. I guess just don’t eat stuff with added sugar if you can help it!

[@Jen-il7ss]

The scientists on this podcast are really interesting to listen to. It's a shame the presenter has the strange vocal inflection when he's stating the accepted current position.... It's quite distracting

[@WatchingPlanesnbirds]

Ultra processed foods are addictive

[@LadyPapaMayodora]

Tldr : the macros count

[@zircon1664]

yes there are definitely people who have to buy the ultra processed foods due to not being able to afford to eat over there in Uk ! Brit speaking no longer living in Uk due to not being able to afford to for 1 main reason. The ONLY processed food I struggle with is bread everything else I cook from fresh organic where poss!

[@lolli_zwide7577]

20yrs burning poop is dedication for sure😂

[@jennifermatthews3827]

Can you do a show about who actually NEEDS to lose weight? I love your podcast, but everyone one on it speaks like everyone is obese and need to loose weight. The standards for what we should look like come from the beauty and diet industry and I'd like to know what the actual science is on this. And not the BMI crap. It comes up in our household a lot. My teen daughter who is an athlete and who is very slender, says that she needs to loose weight. She thinks that because that is the only message out there, from good podcast like this, from social media, from the news, everywhere. The podcast could also include the intersection between ideal weight and health at any size.

[@bensuperdetka]

Whoa, this is a new low for ZOE

[@mrscliquot]

Read book The Pleasure Trap

[@Hardiarm]

Really dragging the bottom of the barrel now.

[@DerekNewtonKeswick]

12 minutes in and I’m like, “Get on with it!”

[@sophie4636]

Not being able to cope with longer forms of information is a symptom of what is being called "brain rot" from too much social media, specifically short form videos. If you can't cope with 12 minutes of the most interesting speaker on this topic, you might want to look into that. 🤔

[@nimblegoat]

@@sophie4636 Some of us already know what a calorie is, the scientific and food . that not calories are equal as take body more energy to digest and get nutrients etc. Also nearly everyone knows what a salmon run is - that some people stress eat and some don't . The interviewer saying he didn't know this stuff again after again, interview after interview sounds like a lie and so insincere , especially this is his job . It's condescending treating us like kids. Of course he knows most of this stuff. So be truthful and can you explain this for our audience. However I skipped to see if anything I didn't know , most of this is known stuff- eg ultra processed foods - That protein, good fats ,oils, veggies , fiber , complex carbs, fruit is basis of a good diet Given that for newbies very informative . Also good for people to have strategies to fight against brain tricks eg forgetting healthy snacks when hungry Personally I never counted calories - as anal/boring and I highly doubt it's that accurate . I'm lucky i do not need free sugars and never struggled to lose weight when I choose I get a lot of this stuff through more nutrient dense science magazines I read - In New Scientist they have quoted Zoe and the researchers for a number of articles

[@stargazerbird]

Every podcast ever. I automatically go to ten minutes in. Usually it’s the last five where you get the real stuff.

[@lynnettemurphy8243]

​@@sophie4636Well I don't find him particularly interesting, while he's certainly knowledgeable he waffles too much. Did watch all of it, though I was tempted to skip parts of it. Definitely not brain rot ffom social media, as apart from about 4-5hours a week on you tube there's no other social media.

[@carolshaw631]

Thanks, very good but so many more adverts. Every 5 mins is excessive. Nearly gave up!

[@WatchingPlanesnbirds]

Does this guy understand nutrition smh

[@Riekie1970]

What about FATS?

[@ToiletDuckFan]

Why are you interviewing Steven Bartlett, who was very recently disgraced by the BBC, by over a dozen health experts, for pedaling demonstrably false health advice?

[@macsmiffy2197]

He’s a shareholder in Zoe.

[@veritas322]

After all the BBC scandals & lies, you still trust them..?

[@debbiebeemer4795]

Oh dear, this is a red flag show for me. On the surface this guest has the credentials, and he’s very charismatic and lively, but he doesn’t finish his trains of thought and I’m left confused and unconvinced of anything he says. I felt exactly the same watching him on diary of a ceo. I think I’ll be deleting both that and this from my watch lists. It’s unfortunate because Both channels do have occasional trustworthy content, but then there’s this stuff…

[@harryturnbull4781]

Calorie counting is a useful tool as many will attest. If this guy is saying this hes a bloody fool and im not even watching. Crapbait.

[@MehriYasemin]

thank you. it seems like you need to be your own doctor these days. for everyone reading this i recommend the book the hidden herbs by anette ray

[@natashab3412]

I actually over eat. Yet im over weight. Dont have ravenous appetite i do have insomnia however

[@ErayMehmet-z8h]

Everyone watching this go find the book the hidden herbs by anette ray