Published August 2022 on YouTube
The Top 10 Things You Can Do Today to LOSE WEIGHT & Take Control of Your Health | Mind Pump 1877
Chapters
1. Intro2. Obesity Truths3. Genetics and Fitness4. Battling Obesity5. 1 – You eat hyper-palatable, ultra-processed foods.6. 2 – You do not move much.7. 3 – You have little muscle.8. 4 – Food requires little work, so we respect it less.9. 5 – Endocrine disrupting chemicals.10. 6 – We stay up later and sleep less.11. 7 – We eat when distracted.12. 8 – Liquid calories.13. 9 – Antidepressants.14. 10 – Birth control.1. Intro
Sal, Adam, and Justin discuss the impact of sleep on weight management. Poor sleep can lead to decreased energy, brain fog, and poor food choices, all of which contribute to obesity. Prioritizing sleep is crucial for weight management and overall health.+
2. Obesity Truths
Sal discusses the truth about obesity and genetics, emphasizing that obesity is not caused by genetics but rather by lifestyle and environment. He uses historical examples to illustrate how obesity was rare in the past and emphasizes the importance of being honest in order to solve the problem.+
3. Genetics and Fitness
Genetics and Fitness:Sal and Adam discuss the role of genetics in fitness, emphasizing that while genetics do play a role, it's a small one. They explain that genetics cannot account for someone being 100 pounds overweight and that our environment and lifestyle have changed more than our genetics have in the past 1000 years.+
Genetics and Lifestyle:Justin, Adam, and Sal discuss the role of genetics and lifestyle in health and fitness. They explore how lifestyle choices can impact genetic expression and how individuals can use their genetic advantages to their benefit. They also debunk the myth that obesity is purely genetic and emphasize the importance of lifestyle in maintaining a healthy weight.+
4. Battling Obesity
Sal discusses how environmental changes have impacted obesity rates and how individuals can take control of their health by making changes in their lifestyle. The episode also includes a giveaway and a sale on Maps workout programs.+
5. 1 – You eat hyper-palatable, ultra-processed foods.
Processed Foods and Obesity:Sal and Adam discuss how hyperpalatable, ultra processed foods contribute to obesity by making people overeat. Studies show that people consume about 5-600 more calories a day when eating these types of foods, which make up 70% of the average American diet. Adam shares an example from the show Man vs. Food, where the contestant ate a kitchen sink of ice cream and then had to eat french fries to finish it.+
Palatable Foods:Adam, Justin, and Sal discuss the dangers of ultra processed foods and how they are engineered to be hyper palatable, leading to overeating. They emphasize the importance of looking beyond flavor and considering how food nourishes the body.+
Processed Foods' Science:Adam, Sal, and Justin discuss how advertising has conditioned people to connect hyper-palatable foods to happy moments and how ultra-processed foods have become a significant part of our diet. Sal explains how ultra-processed foods were initially created to serve a need, but now they are a significant contributor to obesity.+
6. 2 – You do not move much.
Adam and Sal discuss the lack of movement in modern society and how it contributes to obesity. They compare it to a time when physical labor was the norm and how children used to play outside more. They also talk about how soldiers used to be active outside but now spend their time playing video games.+
7. 3 – You have little muscle.
Sal and Adam discuss the lack of muscle and strength in today's society, and the importance of muscle for burning calories, staying lean, and being insulin sensitive. They also talk about how muscle is adaptive and needs to be trained to prevent loss.+
8. 4 – Food requires little work, so we respect it less.
Respect for Food:Sal and Justin discuss the importance of respecting food and involving kids in the cooking process. They point out that food preparation used to be a time-consuming process that was respected, but now that food requires less work, we have lost that respect. Involving kids in the cooking process can help them understand and respect the food they eat.+
Mindful Eating:Adam, Sal, and Justin discuss the importance of being mindful when it comes to eating. They suggest taking a moment to pause and ask yourself if the food you're about to eat will nourish your body. They also talk about the benefits of preparing your own food and respecting it more because you know what goes into it.+
9. 5 – Endocrine disrupting chemicals.
Sal, Justin, and Adam discuss the impact of endocrine disrupting chemicals on our health and how to avoid them. They explain how these chemicals, commonly found in plastics and cosmetics, can affect our hormone system and lead to poor health outcomes. They provide tips on how to reduce exposure to these chemicals, including using glass containers and purchasing products from companies that eliminate known hormone disrupting chemicals.+
10. 6 – We stay up later and sleep less.
Adam, Sal, and Justin discuss the impact of poor sleep on behavior, cravings, and weight management. They explain how staying up late or not getting good sleep can affect muscle building, metabolism, and fat storage. They also share tips on how to improve sleep quality to avoid obesity.+
11. 7 – We eat when distracted.
Distracted Eating:Sal, Adam, and Justin discuss how distracted eating while watching TV or using a phone can lead to consuming 10-15% more calories, which can contribute to obesity. They also explore the history of TV dinners and how they became popularized as a way to eat in front of the TV.+
Mindful Eating:Sal, Adam, and Justin discuss how being mindful while eating can lead to eating less and making better food choices. They also emphasize the importance of respecting food and avoiding distractions while eating. By modifying these behaviors, weight loss can happen naturally without counting calories or weighing food.+
12. 8 – Liquid calories.
Sal, Justin, and Adam discuss the evolution of liquid calories and how marketing has played a role in their consumption. They touch on the rise of soda and juice as a part of everyday meals and how sugary drinks marketed to kids have conditioned them into adulthood. They also mention how Mexico's sudden adoption of soda as a cultural norm contributed to their obesity epidemic.+
13. 9 – Antidepressants.
Sal, Adam, and Justin discuss how antidepressants can contribute to weight gain and obesity due to the behaviors they influence. They caution against going off antidepressants but advise being aware of the potential side effect and paying attention to one's behaviors with food. The group also touches on recent findings that have flipped the serotonin model of depression on its head.+
14. 10 – Birth control.
Hormones and Obesity:Sal explains how hormones play a role in obesity and how birth control can contribute to weight gain. He also discusses how serotonin affects food cravings and satiety.+
Hormonal Effects:Adam and Sal discuss the potential long-term effects of using birth control on hormone profiles and the body's ability to return to normal after stopping use. They recommend seeking advice from experts such as Dr. Jolene Brighten and mention the side effects of weight gain. The conversation also touches on the importance of phasing training to avoid injury and achieve consistent progress.+