Weight loss strategies: tracking calories, cheat meals, fasting, exercise, and more | Layne Norton

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This clip is from episode 205 - Energy balance, nutrition, & building muscle with Layne Norton, Ph.D. Layne holds a Ph.D. in nutritional sciences and is a physique coach, natural bodybuilder, and previous guest on The Drive.
In this clip, they discuss:
- What is metabolic adaptation?
- Why tracking calories is like keeping a budget
- Why stopping snacking is majorly beneficial to achieving weight loss goals
- And more
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About:
The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 90 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer’s disease, cancer, mental health, and much more.
Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.
Learn more: peterattiamd.com
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Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on 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 have, and they should seek the assistance of their healthcare professionals for any such conditions. I take conflicts of interest very seriously. For all of my disclosures and the companies I invest in or advise, please visit my website where I keep an up-to-date and active list of such companies. For a full list of our registered and unregistered trademarks, trade names, and service marks, please review our Terms of Use: peterattiamd.com/terms-of-use/

[@michaelfortney7510]

Sometimes just hearing you guys chat and bounce ideas off each other is all I need for motivation. Thank you

[@boydhanel9467]

I lost 50 pounds and gained back 6 pounds in muscle so far. Calorie tracking and keeping a journal was something that helped me. Intermittent fasting was also a big help for the reasons Peter talked about. Using different strategies in combination (synergy) was also something that I learned to be very effective.

[@mistadomino]

This was fantastic!!!

[@davidwilcock4661]

Fantastic conversation 👏 Complex topics so well described

[@cristiannaJ126]

I’ve lost 20lbs since the beginning of the year and I’ve been STRUGGLING to find workout motivation. I didnt realize this was normal, I thought I was just being lazy. Appreciate the insight!

[@NotSoLiberal]

Outstanding video. Matches a lot of my personal experience but it's a great way to anchor all the concepts I learned and experienced over the years. If there is one video about dieting to send to someone it's that one in my opinion.

[@AOL0321]

Great video. Intermittent fasting and the lack of snacking is what has worked best for me personally. Also, realizing at what time of day you fall off your diet or have the urge to is key as well.

[@coachb530]

Fascinating! Many of these concepts I've been practicing with my clients for past 3 years and you two put into words really well to where it's given me some more ideas to work with. Never considered the multi-day fasting for reasoning given, but may give it a shot and see lessons learned. Be curious during this time how active he was as I'm pretty active athlete.

[@grimreality808]

Admittedly, I have weak self-control when it comes to food and dieting. So I decided to cut just one thing out of my diet: processed sugar. I literally consume everything else which I've always eaten, even increasing my caloric intake. And yet I've lost around 50 pounds since I started my no processed sugar diet and have kept the weight off. Processed sugar for me is my forbidden fruit. If you want to see results without going on an extreme diet, I suggest cutting out processed sugar.

[@EdReardon-uw4kt]

Just not true when you say you want increased. Calorie intake & still lost weight. Incredible job cutting processed sugar out but even if you over eat broccoli everyday you will gain weight

[@edmccarthy6228]

Just not true. Sugar calories are processed differently than carb calories from fibrous fruit and veggies. Also: Sugar is ADDICTIVE (Science has proven) so it's inevitable that you will consume more cookies/ice cream and pizza than your caloric needs dictate. I agree with original comment. Getting off Sugar inevitably leads to effortless weight loss (without counting calories) but getting off Sugar is NOT effortless and that's the major issue. Source: Dr. Robert Lustig & many other clinicians and scientists

[@MichaelShammasSSC]

@@EdReardon-uw4kt It could also be feasible that he replaced the sugar with high TEF foods (protein, fiber) and is eating slightly more, but burning more calories due to the higher quality foods. He could be moving more as well and establishing a calorie deficit through activity. Or maybe he just means that the volume of food is higher now, which is most likely.

[@pilsung26]

@@MichaelShammasSSCagreed, I read it as increased volume of food not increased caloric intake. Could be mistaken though 🤷🏾‍♂️

[@leighannstyles9185]

@@EdReardon-uw4ktI disagree with you. You can increase calories and lose weight. All calories are not equal. If your diet is reduced by five hundred calories based on sugary foods and replaced with seven hundred calories of whole natural foods it would definitely work.

[@LarsVader23]

This is how I started loosing weight for the first time in my life back in 2009/2010. I studied at University during that time and had no clue about nutrition and only gained weight up until this point. I wanted to see if I could only eat when I’m really starving. Turned out I could and I ate two sandwiches for dinner and drank a glass of milk. Throughout the day I may had an apple or other fruit snacks. I really listened to my body signals though and kept asking myself constantly throughout the day if it was hunger or appetite that I’m feeling right now. So yes, I totally agree with Peter. For everyone who wants to lose a lot of weight, try this approach of extreme fasting after consulting a doc.

[@andrewrivera4029]

In my 20’s to age 50 I was eating the SAD totally addicted to carbs, snacks, 2+ meals BUT I knew deep down I didn’t need that much food it was all mental. Through my 50’s actually 52 I started KETO, IF, OMAD and longer fasts now OMAD carnivore stabilized all my downward metabolic issues at 58 years young. Everyone is an N=1 experiment, for me I’m still insulin impaired from testing (OGTT glucose spiked to 153) but I know it’s not from excessive carb intake or frequent meals and I’m managing my health which extremely empowering.

[@nicktheodorou3474]

Great video. Although I lost all my weight eating three meals a day and calorie tracking staying at maintenance has always felt like hard work. Started OMAD 6 months ago and it has been the best strategy for me. Banking all my calories for the end of the day provides we with satiety more so then anything else I have tried. I still have to track calories even though I eat high volume low calorie foods as a volume eater but it no longer feels like as much work.

[@MrJamesgunners]

Your not eating a maintenance if your weight is dropping

[@filipcza]

For me cheat meals work great. My appetite has always been very low, so I can easily fit a cheat meal in my daily diet calories which are around 1800. Here in Finland the burgers are pretty small and I don't like fries so my cheat meal is a burger and coke which is around 700-900 cal. So I "cheat" once or twice a week and that is enough for me. Too many burgers in a week and I get sick of them. I feel completely satisfied and it does not feel like dieting, besides I have to track calories, which only takes like 1 minute of my day because I eat basically same meals every day and those I can log with couple of presses on my phone.

[@robertkelly6189]

This gets really great at 10:30 mark, if the first half is putting you to sleep.

[@ginobarrera8660]

😂 thank you

[@bonbonS1969]

The way Norton speaks is just so idiotic lmao

[@MariaMLoBalsamo]

Hi, great content. There are several out there but what tool do you use for one to figure their calories and correct macros?

[@chefgoldblum1450]

I wish they would address is it possible for our BMR to "give in" to our new homeostasis at our lower weight? Or are you doomed to always have your body wanting to be at 200 lbs instead of 180?

[@DrSamsHealth]

I am glad that you're interviewing Layne Norton, he is one of the few fitness influencers who actually knows what he's talking about. Also, I liked the initial example / question - I literally talk about it in my book on weight loss.

[@dinomiles7999]

Lanes great ❤

[@TokyoChiefs]

They hit it at about 13:30. Do what works for you. You still have to use more energy that you intake, so find the way that allows you to do that!

[@dinomiles7999]

Dave Pascoe, Tom Brady TB12, LeBaron James, Julie Gibson Clark, Bryan Johnson, ❤

[@tylermasi289]

The car gas tank representing fat is amazing. Thank you!

[@BrianErwin]

12:30 this is me. i thrive on a restrictive diet. when i have one donut, or one bag of candy, it turns into months of deviation, so it's best for me not to do cheat meals. however, in order to not completely miss out, i find healthy alternatives. like, i love chocolate, so i drink a lot of chocolate protein, not the same as a bar of dark chocolate, but it suffices

[@vSwampFox]

Good stuff. Nice to see Lane in this mood vs his normal behavior. I think a lifestyle mistake in regards to nutrition and fitness, is impatience. The idea that extremism is needed for results, and the unrealistic desire for results right now, really stress people out. Remember. You’re trying to change your life, for the rest of your life. Take some time to figure it out. Don’t get bent out of shape over one day or one week. Work towards building routines and habits, more than the crucial details of counting grams of carbs and ounces on the scale. Not discounting (temporarily) counting calories and weighing yourself. But seriously, grams and ounces shouldn’t rule your life. In this life of diet and fitness they can become obsessive.

[@gummiesrule88]

Agreed. When he dials it down a notch or two, it's easier to listen. Maybe fewer clicks, though...

[@sw99up]

Amazing that he’s getting credit merely for not being as obnoxious as he usually is. Also funny that he’s acknowledging the role of homeostasis and the limitations of CICO given how he’s attacked so many folks who’ve argued the same in the past

[@kc1973able]

A great video for you to send to yourself in your personal messenger 👍💪

[@charleshilger5600]

For me if I feel hungry between meals I first try and drink water and if that does not work eat some clean protein

[@samulimustonen2047]

"a characteristic of People who lose weight and keep it off is that they dont snack". Could not agree more. I have been lean 7-9% fat for over a year easily just not snacking and doing fasting (skipping evening snack). Also not needing to be too strict all the time, just most of the time eat planned meals.

[@thunderbird3694]

Fat restriction NEVER. worked for me! I have been on Keto for over 2 years now and I no longer feel need to eat as often, but I need to track my meals in order to get enough calories

[@erastvandoren]

it isn't healthy

[@torevalberg3510]

@@erastvandorenscience, thousands of people and blood samples disagree 😉 And don’t even start on all the people that has fixed depression (and prevented suicide), epilepsy seizures gone, diabetes type 2 reversal and many other illnesses

[@skaBABBLZ]

Tracking calories has always been the easiest route for some reason. Never truly feeling restricted and cutting out food groups restores a sense of freedom when dieting

[@szghasem]

@skaBABBLZ Absolutely! Similarly, tracking my drinks has always been the easiest route for some reason. Never truly feeling restricted and counting glass of alcohol restores a sense of freedom when drinking. I mean, why worry about the addictive nature of alcohol or its effects on your life? Just count those drinks and enjoy your freedom!

[@erastvandoren]

Yep, I had the most success counting calories. However, for maintenance, I'd simply fast once a week. 52 weeks * 2500 kcal / 3500 kcal/lbs = ~37 pounds of fat. Should be enough to prevent farther weight gain.

[@briancross4415]

Agreed. My weight loss leveled out for a few months despite regular running. As soon as I started tracking I started dropping around a pound per week again.

[@ernestoberger7589]

Besides finding out that my meds were insufficient to offset a slow thyroid for months, which is now fixed, I've lost 130lbs in about 9 months with a low-carb diet and exercise, basically tracking my steps. I had some increase in muscle mass due to callisthenics. Appearance and mobility wise it is way better. The rest, not so much. My high blood pressure is still the same. A couple of weeks ago the cardiologist prescribed the same dose. My acid reflux is still here even the doctor saying that obesity was the major factor. My sleep apnea is untouched. What is different is my asthma, which has gotten worse even though I've never smoked in my life. I'm not eligible for bariatric surgery anymore. Not having to resort to such a radical measure was my goal. But now I'm stuck to a 1800Kcal diet with less 2 hours a day that I reserve to walk. Basically, I have to bust my a$$ just to keep myself slightly obese at 43 and with a plethora of health ailments. The negligible caloric gains with increased muscle mass, what I'm currently focusing on, don't seem promising. What a ripoff.

[@Insomnolant1335]

Have you reduced your sodium? That was the big thing for me that helped me reduce my blood pressure. That and increasing my potassium and magnesium.

[@Fraunzi]

Sodium isn’t linked to blood pressure in any way. The fluctuations in sodium intake are linked but when stabilized your BP stays the same (google the newest studies on this if you don’t believe me).

[@Insomnolant1335]

@@Fraunzi I don't believe you, because it isn't true. I've observed it in my own life and that trumps randos on the internet spouting studies a thousandfold.

[@jedinxf7]

you may not want to hear this, but your hypertension was likely caused by thickening of arterial walls with plaque built up over years of obesity, and that doesn't just go away (at least not without significant medical interventions, like high dose statins over time, which only reduced existing plaque a little). but a long term lifestyle change avoids making the arterial problem worse. and introducing more cardio (not aggressive stuff, mostly zone 2 ) may improve your hypertension over time by increasing capillary efficiency. unfortunately being obese enough to have 100 lbs to lose, and the time it takes to get there, means doing some long term damage that isn't reversible just by losing the 100 lbs. but at least you are saving yourself from exacerbating that damage. and your joints will thank you, too.

[@georgecheliotis418]

I actually have one day where I just go nuts for a few meals. This might be bro science, but it always seems to rev up my metabolism for the first few days of my week, and by the time it starts slowing down, I lose 3-4lbs that week and it's already my cheat day again. If I eat clean and at a deficit too many days in a row, my metabolism just tanks, I don't lose weight, and my body starts to feel cold.

[@vincentjoly9230]

Same here I’m on a 600-1000 cals deficit 4-5 days a week but going back to maintenance / slight surplus on the week end seems to work better for me

[@georgecheliotis418]

@@vincentjoly9230 I mean, it's not exactly bro science, I know Layne discussed something similar a few weeks ago, but I'm calling it bro science because I'm not out here sourcing a bunch of studies and trials on similar routines. He said it best, though... Do what works for you. It works for me.

[@mey7579]

I’ve lost almost 100 pounds. I allow myself some treats every single day within my caloric budget deficit. If I don’t do that I will binge eat. I could never do keto, omad, or anything too restrictive. I tried fasting once years ago and I felt awful- nauseated, light headed, exhausted. I do much better if I don’t feel like I am “dieting.”

[@Insomnolant1335]

Wow, congratulations! I'm at 31 lbs down and still going, and I do the same thing. A cookie a day right before I workout keeps me from feeling like I'm too restricted.

[@humm23]

@@Insomnolant1335 Where I cannot have any treats. I do 1000% better when my diet is meal based, and high volume. A pound of veggies with Lunch and Dinner keep me full and I do not go into the sweets. I have zero issue with sweets in my house...they are not my food. Easy as that. You keep doing what you are doing and congrats on the weight loss.

[@Insomnolant1335]

@@humm23 Thanks, and you do you. What's really worked best for me is weighing and tracking my food using Cronometer (the free version). Because of that I've changed my diet so I get full micronutrients, fiber, and limited my sodium intake to healthy levels. My blood pressure is down from 140/90 to 124/72, my migraines have stopped, and I feel so much better than I used to just two months ago.

[@erastvandoren]

10-20 grams of carbs helps if you have trouble fasting. It isn't a problem, since the most benefits during a fast come from restricting protein.

[@CheeseStickzZ]

When I go below 11%, my will to exist disappears. 😂

[@erastvandoren]

Then don't do it 🤪

[@errolm8313]

I just subscription noom. Anyone else have success with this program?

[@jamegumm]

Every time I do a 24 hour fast, I get way more sensitive to cold. I assume it’s my body adapting to the dieting and expending less energy on heat regulation

[@renliu35]

Think about the body as a furnace. More firewood and coal? Furnace burns hotter. Less? it burns cooler Ever had a huge Thanksgiving meal and feel yourself burn up afterward? All those calories. The inverse is happening when you fast for 24H

[@Psmfmyway]

I’m currently following Layne’s ex-wife’s, Holly Baxter’s, 4 month Olympia prep and can’t imagine living like she is. In 3 months she has dropped a measly 5 pounds. She eats 1400 kcal or less a day, does both cardio and strength training and skews toward protein and carbs over fats. After two months she took a birthday diet break and regained, albeit temporarily, ALL the weight PLUS she had previously lost. The average woman who needs to lose 20-50 pounds would lose motivation almost immediately on Holly’s regimen (dare I say she got this protocol from Layne???). Women have no choice but to bio-hack weight loss because they simply can’t handle the notion of dieting and exercising religiously for an entire year to only lose 20 pounds. Layne poo poos high protein low carb diets that include PSMF days but for women, especially older women, it’s one of the few ways to drop weight while preserving muscle and still experiencing satiety.

[@robinp2039]

Facts

[@ortizma13]

It’s amazing how both Lane Norton and Peter Atia will say calories in calories out is the most important aspect of nutrition, but and Then Ln., Norton says people are confused by calories in calories out

[@bribradt3450]

It's the single most important thing that determines whether you lose weight, gain, or stay the same

[@VernCrisler]

Good discussion. From my experience, when you're on the weight LOSS phase of your diet, you should not do a cheat meal. The weight gain from a cheat meal can be terribly demoralizing. However, when you're on the MAINTENANCE phase of your diet, a cheat meal or a few snacks once a week or month isn't a problem. You might gain a few lbs but it won't be demoralizing. That's because it's psychologically easier to lose a few pounds to get back to your maintenance level, than it is to still have another 40 lbs to go.

[@nancyj795]

The few pounds of weight gain in either case is almost always just glycogen stores being replenished. Next meal (or day) eat no carbs and the few pounds disappears literally overnight. If it was a few pounds of fat, that would mean you overate by 7,000 calories that day - highly unlikely unless the cheat meal was a entire pizza and dozen donuts.

[@kylegriffiths4463]

I'm currently losing 1-2 lbs a week and every Saturday I have a cheat meal without fail, today was a Kebab. What I usually do is have breakfast, skip lunch and then "cheat" a little for Dinner, which isn't actually a cheat to me. So along as you don't take the piss then it is 100% ok, a single cheat meal won't make you add lbs of fat anyway so not sure what you mean. Probably just extra water or glycogen or the added weight of the food or something.

[@VernCrisler]

@@nancyj795 Yes, it's mostly water weight but it's still demoralizing to spend weeks losing 5 lbs only to look at the scale after a cheat meal and see you've gained 5 lbs. That's why I say it's better to wait until you've reached maintenance. Parenthetically, as I think Layne has said, a lot of these crackpot diets work because the loss of water weight on a restrictive diet is HIGHLY MOTIVATING. Psychology is often key when it comes to creating a caloric deficit.

[@VernCrisler]

@@kylegriffiths4463 Congratulations ont he weight loss. Keep on doing what's working for you.

[@JWinchell]

You missed the point entirely from this video. Perhaps rewatch the last section of it to learn there is no ONE way.

[@alphabeta8403]

12:00 Don’t deviate much 15:00 Have defined meals, DON’T snack

[@0legis]

I've picked up a recommendation to buy a sports car. Gonna do it!

[@seban-jackedweeb5513]

FOR THEE ALGORITHM!!!

[@Yarniac]

Whoa, I snack on keto: nuts, olives, cheese...maybe that's why I'm not losing weight! (I'm on keto for autoimmunity but I really wouldn't mind dropping 10~15 lbs). I'm going to stop snacking and see what happens.

[@annacourville4622]

That gun to my head is epilepsy. Please don’t knock the keto diet for those who need it. I am a healthy weight and strength train. Removing carbs is just for the epilepsy. That is a big enough gun.

[@davidcasson5602]

Hi both👏,, my wife and I ,, don’t drink 🚱, instead we spend the money on real food , we intermittently fast 2000-1200 16 hrs ,basically to stop evenings snacking . This simply keeps the winter weight gain down. We gain 1kg a month. We exercise 45 min per day ,HIIT etc over this period until . Spring is here , together we will lose this 6kg by walking & cycling 🚴 🚶‍♂️daily . In 1 month . I’ll then be 80 kg and she will be 60 kg ,our summer weights.

[@dinomiles7999]

Peter is LOST in the MATRIX now 😢sad. ❤. $$$$$$$ . Eyes mind heart and soul wide open. NO FEAR!

[@aaron2684]

Please tell me what you’re talking about. I need to know

[@Droidzi]

The camera over Pete's shoulder, putting him in the frame with his life-sized guest on TV is spinning me out.

[@liamtaylor4955]

1) Handful of nuts hors d'oeuvres. 2) Salad with vinegar and oil. 3) Meat (or substitute), some veggies, some starch. 4) Now dessert (you've been looking forward to it amirite). 5) Then go for a walk. Old school-It still works.

[@sparksdrinker5650]

Works to accomplish what?

[@jfmorache]

Worst comment ever dude. The fuck you are talking about

[@liamtaylor4955]

@@sparksdrinker5650 "Weight loss strategies: tracking calories, cheat meals, fasting, exercise, and more"

[@principleandpromise3670]

Interesting!

[@robertusga]

For those with the disease of obesity who have been trying "just eat less and move more" all their life, this obviously does not work. They need extra help. Tirzepatide has done that for me and 6 other folks in my family.

[@GriffinGypsyRanch]

Same mounjaro has been a great help. Cheat meals for a carb/sugar addiction is def wrong! I’ve been strict carnivore/keto since I started MJ October 2023 down 68 lbs no side effects at all & I think that’s from cutting out all processed foods, carbs & sugar. My a1c was 7.5 and 6.0 in Jan now in the 5’s I also combined IF

[@JWB671]

It isn’t that hard to weigh your food and track calories stop being a baby.

[@Loostyc]

​@@JWB671it is hard when you're ill

[@robertusga]

@@JWB671 Lol. Why would I waste my valuable time on that futile exercise? No thanks.

[@jedinxf7]

​@@robertusgabecause it isn't futile and it works for everyone who actually commits and does it. failing to lose weight while tracking it is 10% skill issue, 90% compliance issue, 0% effectiveness of the method itself.

[@cynthiasmith1457]

Three years keto...and IF..67 yrs old and beat diabetes 2. No processed foods and missing out on chronic aging diseases only! Keto is therapeutic and stems back in time as a tool for health. Snacks?! Lol...big food industry marketing tool.

[@nightbite6882]

LN: Cognitive dissonance was beaten out of me. Also LN: There is nothing inherently wrong with processed food except for [the inherent properties of processed food]. kzbin.info/www/bejne/aYKaooWtbs-SorM

[@Hasmiral]

Too many words for little new information. I expected more.

[@paulbuxtom5120]

I have great admiration for both these men. However I am baffled why they both take statins even though they are superbly fit with optimal body composition and metabolic health

[@jedinxf7]

presumably their LDLs and/or ApoB were still too high for comfort. attia also takes a dsk9 inhibitor...

[@spearruler70]

Keto, omad, weight training, cardio and 100 mg of test a week via frequent micro dosage. You are welcome and it didn't cost you a penny.

[@jay-remedy-plz]

Can’t outrun a bad diet.

[@TheJust22az]

I think he mean't dying when your 70 instead of 80 in regards to obesity.

[@aestheticxx6077]

Oh it’s “just go hunting” guy.

[@FluffyBunnySlippers]

Wut

[@gioiazucchero]

What if you have a blow-out week?😂

[@user-gt7yv2xr8r]

Control your insulin. use metformin or berberine. Insulin is what decides if you store energy or not

[@Jk-zv6tz]

😂

[@user-gt7yv2xr8r]

@@Jk-zv6tz simple enough lol even the ´ dumbest can understand

[@ayo9057]

Eat real food and lean high protein. Ignore anyone insecure enough to get their PHD and sound like Layne.

[@blairmccormick4351]

Guy got a little too abstract.

[@MathiasKarjalainen]

I just stay away from processed crap.

[@rhodalyncastro6434]

I stopped watching anything with Layne Norton on , after he arrogantly mocked DR Fung based of an excerpt. I found this doctor Layne very arrogant and unprofessional in some of his videos.

[@mrmcfc2010]

Did you watch this?

[@beardy7124]

Fung is a quack

[@PangetKano]

Data > Feelings

[@rhodalyncastro6434]

@@mrmcfc2010 I did not

[@jamdec123]

lost all respect for the "cartoon network", these guys know metabolism is set over 4 phases of life, weight loss is a MYTH, if one regime worked, like religion , there would be just one regime, Science has very little credibility left

[@CaerEsthar]

What in god’s name are you talking about 😂

[@DJRevolver1]

Way too wordy. Get the point faster

[@JWinchell]

In other words, change your life FAST because it is going to end soon. ;-) Changing your life takes a lot of effort and time. It won't happen because you saw a motivational poster.

[@coppersense999]

Please stop conflating the spiritual discipline of fasting with dieting for weight loss. This is a disservice to women who are often impacted by toxic beauty standards. I am inspired to fast when I think about the multitude of powerful health benefits that are triggered as I give my digestive system a rest, and my goal is to switch my body over to efficient fuel conversion. I can't unknow what I've been brainwashed to value, so I still consider feeling and LOOKING lighter a Secondary benefit, but there is a significant distinction worth making between a health-driven action versus a shame-based, or even positive but superficial and external (male gaze in a consumer culture) driver. For many women especially: Weight loss is first and foremost about: beauty, can lead to anorexia. It is tied to sexual objectification defectiveness appearance-based worth, focus on youth, sex appeal, reproductive potential, racism, ableism, heterosexism. Fasting is about autophagy, ketosis, energy, longevity, creativity, clarity of mind, spiritual enlightenment, self-discipline, autonomy, agency, health, more time, more money, more mental space free from food addiction, focus.

[@victoriouse]

Fasting (48 hours plus) is also about losing lean body mass that you may never be able to recover if you're 40 or older.

[@erastvandoren]

Not the beauty standards are toxic, current food and obesity are toxic.

[@erastvandoren]

@@victoriouse BS. You can always gain muscle protein back via weight lifting.

[@victoriouse]

@@erastvandoren There's a difference between being able to always gain muscles and being able to get back all the muscle and skeleton mass that you've lost. And I also wrote "may never be able" not "aren't able"

[@coppersense999]

@@erastvandoren I agree it is a "yes, and ..." issue. I set up a false binary in my post, for the sake of dramatic contrast. But weight loss isn't bad. In fact it contributes to good health, in moderation. People seem to forget that a layer of extra fat from a healthy diet is healthy too, because we are so out of balance. And certainly not all beauty is toxic. It is quite lovely. We all enjoy it. False standards of beauty that individuals use to beat themselves up can be hurtful, but as much as I want to say the onus of responsibility falls onto the individual beating herself up, we all play a role in creating and enforcing cultural norms that hurt the weak and innocent/young people while creating a profit. People before profits, always. And if you don't think beauty is for sale, I have a price tag on a tube of mascara to show you. At almost $20. it would be shocking, if bread didn't cost the same thing nowadays.

[@francostacy7675]

Who is this guy? If he is a dietitian I don’t have much confidence….they just preach what their book, their professor their education taught them before the school puked them out and then they think they know it all

[@spearruler70]

Oh I forgot, this guy is giving me a headache

[@erastvandoren]

Layne always speaks as if nothing matters besides calories. Sorry, Layne, it isn't so. Animal products and saturated fatty acids were shown to be harmful, fibers and phytonutrients were shown to be beneficial. What we eat matters a lot.

[@bosco9028]

Completely disagree with Peter and it shows when he uses analogies out of his lane he doesn't know WTF he is talking about. A cars gas consumption doesn't change from when its tank is full to when its tank is empty. This is completely and utterly wrong. That is not how a gas engine works. What might change is the drivers right foot because they are about to run out of gas so they are not smashing the accelerator pedal. The car doesn't just magically realise it has less fuel stored so it wastes less fuel. This is an absurd analogy and wrong!!! Also he's understanding of the effects of different foods especially highly processed sugars and what they do to the body is ridiculous to say the least. There are a tonne of people who look thin and healthy and who have diabetes, high blood pressure, heart disease because of bad diet and other bad habits who would not call overweight when by looking at them or on the scales. This is insane to say it's ok to eat sugars as long as the calories match what your intake should be. Looking healthy isn't the same as actually being healthy. If you don't have the mental strength to not eat sugary junk food that is one thing. But to claim it makes no difference to your health as long as the calorie intake is monitored is insane. Just like over exercising is bad for your health. Look at the research into those who run and train for marathons over a prolonged time. In most cases they may look healthy but they don't live as long as even those who never exercise at all but eat well. If you listen to Peters advice, good luck!

[@SuperJhuffman]

One gallon of gasoline weighs 6 lbs. A car loses 6 lbs of weight each gallon it consumes. A car with a nearly empty tank is getting 1.5% higher mpg than a car with a full tank. Keep in mind Peter drives cars on a track where details like this matter so this may be why he uses this analogy.

[@karencox3235]

That's not even what he said about cars and gas engines! Were you even listening?! He said... IMAGINE if a car were to operate like that... that's kind of what your body does when it has an abundance or deficit. It was an analogy so we could understand a concept. Sheesh! Go back under the bridge.