Diet Myth Busting

Diet Myths, Busted — Part 1: Late-Night Eating, Spot Reduction, Exercise & Carbs

After a month-long detour into hormones, Rick and Greg are back to the bread-and-butter of Healthier Ever After: the everyday diet myths they field constantly, both in the clinic and in the ER. In this first installment of a two-part series, they take four of the most common beliefs about weight loss and hold each one up against what the studies actually show.

The theme running through the whole episode is nuance. A few of these myths are technically true on the surface but misleading in practice, and the guys walk through why people believe each one before explaining what's really happening in the body.

In this episode:

Myth 1 — Eating late at night makes you gain weight. Your fat cells don't keep time, and weight change tracks total daily intake, not the hour on the clock. The real culprit is "calorie creep" — roughly 500 extra calories that sneak in during late-night grazing (and it's never a salad). Their rule of thumb: set an eating cutoff three to four hours before bed.

Myth 2 — You can spot-reduce fat. No number of crunches will target belly fat. Fat breakdown happens body-wide, and where you lose it first comes down to genetics and hormones. A 12-week trial found that adding ab exercises to a diet burned no more belly fat than dieting alone. Abs really are made in the kitchen.

Myth 3 — Exercise alone will melt the weight off. Some of their hardest-working patients are proof it doesn't. People routinely overestimate calories burned, and a single muffin on the drive home can undo the whole session. Exercise shines for maintaining weight — but it's the diet that creates the deficit.

Myth 4 — Carbs are the enemy. Sorry, keto crowd. Between them they've known almost no one who keeps keto weight off long term. Carbs aren't the villain; refined sugars and easy-to-overeat calories are. Balance and sustainability win.

This is Part 1 — more myths (plus a promised deep dive on insulin sensitivity) are coming next week.

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Disclaimer: This episode is for educational and informational purposes only. Talk to your medical provider before beginning any weight loss program, dietary supplement, or exercise regimen.

Healthier Ever After with Rick and Greg — small, sustainable choices for a longer, better-feeling life. Learn more at supportmyweightloss.com.

Transcript

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SPEAKER_02 0:25

And here we are. Hey. Welcome back, Greg. Welcome back. Hey, this is Healthier Ever After. Uh, we've been uh we've been kind of feels like a little hiatus. You know, we we actually recorded a couple of episodes. We've been on this um hormone trip for uh about a month, a little more than a month.

SPEAKER_01 0:42

Yeah, just talking about hormones. It's something that we just get asked about a lot.

SPEAKER_02 0:45

Yeah, yeah. Uh and then uh it's actually been a couple weeks since we sat down in studio and kind of recorded some of the stuff. We have um, I've been saddened this last weekend. Uh the Argentina national team did not win the World Cup championship. And I thought you were gonna go a different direction with that, of why you were saddened, actually. There's no reason to be saddened other than that. No, I I lived in Argentina for a couple years back in the late 80s when when they were the defending world champion again with Maradona and and uh and so I kind of I know they've kind of been hanging out in my heart for a while. So it's been a good four years. It was a good run. Good run. That Spain team was amazing.

SPEAKER_01 1:22

Yeah, I it's hard to argue. It's it's interesting how you you forget how, especially once it's in the US, the how how um politically charged the world can get. It's just so I mean, the refs had it in for a certain team, or everyone, you know, they wanted Messi to make the easy now. I mean, that's what I'm saying. It's it's just out of control. It's I I don't know. Oh refs. I this is probably the first uh World Cup that I've watched that I I mean out of all the sports in soccer, the refs are really the kind of the most influential outside thing. Yeah, I mean, it's because it's so subjective.

SPEAKER_02 2:00

Yeah, it feels like it like sometimes. Well, we're gonna talk about some uh subjective things, maybe. Yeah, we yeah, I'm super excited to be back here and and talking about some of this. I think we're gonna start, and we may end up going one or two episodes on just this. We want to talk about some myths. Like we we did talk about some GLP1, uh kind of what people believe about it and things, but this is just basic dieting myths. This is feels like it's back to bread and butter stuff, yeah, for us. And and and I maybe it's just because I think what we're gonna I jotted some things down that we want to talk about, but I think it's because so many people ask about these exact things. Like it's just so common.

SPEAKER_01 2:35

I think the the truth is that um in this day and age with wellness and the stuff that me and Rick deal with, even in the ER, right? Like everyone has AI and access to Google and all that stuff. And so the advantage of the information age is that there's lots of information out there. The disadvantage is that there's a ton of bad information out there. So we really are always constantly half of our work in in this wellness industry and really even in the ER, is actually um actually taking uh the information that's out there and actually giving it content. It's con context. Yeah. Can I say that? Yeah. Um, giving it context, and then also like what is accurate and what isn't. And there's a lot of nuance. You'll find it with even some of these myths. Like, yes, we can say like like objectively, this is what this the studies show.

SPEAKER_02 3:25

But there are a couple little things that make it why people would believe it's true.

SPEAKER_01 3:29

Yeah, so we'll we'll go, we're gonna dive into that. We're gonna just try to have this as almost like a more of a discussion format um with the science that's there, with some of the studies that are uh surrounding these things and why people would believe what they believe, and and hopefully give you some context so that you can kind of guide yourself in like, oh, maybe that isn't as important as I thought it was, or maybe it's more important than I thought it was. Yeah.

SPEAKER_02 3:52

And why great? So as we talk about this, remember uh this is for in educational and informational purposes only. And uh anything uh we recommend you talk to your medical provider before you start any kind of a weight loss program, dietary supplement, exercise regimen, uh, or anything else regarding your health.

SPEAKER_01 4:08

Yeah, and we didn't really introduce ourselves at the beginning. So maybe we assume that you've been watching for a while. I'm Greg Camp. I'm a nurse practitioner. Um, I work in the ER as well as uh run my own uh weight loss and wellness uh business. And uh and then of course Rick is a doctor or MD that also works in the ER. And I work for him in the clinic. So yeah, we just we just really have a passion for this stuff. And and and our our whole goal here is to, you know, um kind of keep you out of our other job, you know, just trying to trying to no one wants to.

SPEAKER_02 4:45

We don't even have a cough button on our better technology. No, it's yeah, it's interesting to say that we work in an emergency department, and and it's it's interesting to see how much of what we see in the emergency department really is is the end result of of uh choice after choice after choice for years. Absolutely. I mean, yeah, like sometimes it's sad, uh you know. I mean, the big thing that I think of all the time is the the C OPD patients that have been smoking for years and years, and they come in and they just literally can't breathe. And and we I can't make you much better. Yeah, you know, and I I I feel really bad because I want to say this isn't the day that people have been talking to you about.

SPEAKER_01 5:23

Yeah, you you made this decision 30 30 years ago, and it's and it's so difficult to because so hopefully now this is like the step forward, you're listening to this, and whatever it is, it doesn't have to be smoking, whatever it is in your life that you're trying to want to rectify, to correct, to get a little bit better at. Um, this decision may not affect you tomorrow or the next day, but it may affect you 30, 40 years from now.

SPEAKER_02 5:46

Um that's really what we're I think our focus is here, is when we talk about healthier ever after and and um incremental, sustainable lifestyle choices. Um it we're we're we're trying to deposit time and and useful, healthy, good feeling time in this bank that you then at the end of your life can withdraw. Yeah, right. Like, like this really is about increasing your longevity and increasing the the how good you feel for the rest of your life. And and there's a lot of change that can be made with just some simple things.

SPEAKER_01 6:21

And I think really it's it's truly not always about quantity, right? Um, sometimes it's just about quality. So I mean, really your later years in life, like hopefully this, if it doesn't add even one more year to your life, hopefully the quality of your life is improved later on in your later years, you know. Why why start feeling horrible when you're 50 or 60? Why not if you could feel good when you're fit in your 50s and 60s, uh, why wouldn't you take that that um opportunity? Because you can't turn the back to clacks at clocks uh the the um what is it? You turn back time today with my getting words out. Am I having a stroke? Um good thing I have an ER provider here with me. Um, you really can't turn back the hands of time and and and you know you can't when you're 80, it's not the time to start being like, well, I need to get on this, right? It's now.

SPEAKER_02 7:09

But then again, we'll talk about this, I think, what uh maybe on another episode on strength training, but when you're 80, there still is some benefit to make some changes. So whatever, whatever your age, let's talk about these myths. These are things that we want to talk a little bit today about, things that everybody knows about weight loss, right? Um, and and and honestly, a lot of times there's just some oversimplifications or just stuff that's flat wrong. And so we want to kind of keep to the idea that weight loss uh or weight change, I guess, is governed by total energy balance over a long period of time. And I think most of these myths are people uh just not judging correctly, they're misjudging calories in, calories out, and how fast the body adapts to things. So let's start with myth one. Okay, I'm ready. All right, eating late at night makes you gain weight. You've heard us talk about it before. Like, I'm not a fan, I'm not a fan of eating at night. Like, this is one that's hard for me because I'm like, well, like, yeah, I can see how you can believe that, but but the truth of the matter is it the timing, your your your fat cells don't have a clock. Yep. And and it really is uh I mean there's good data, good studies that show um that the weight loss, total weight loss tracks uh kind of total daily intake, yeah, not the timing of it. Sure. But what's the problem with nighttime eating?

SPEAKER_01 8:24

Well, that's just it. And so we're gonna say that, hey, we've we've busted this myth, right? The myth is that you know, eating late at night makes you fat. That's not true technically. Technically, right? If if if we kind of when we were talking about this prior to starting to record, you know, that the truth is that if you take one person that eats 1500 calories in a day and another person that eats 1500, the one eats it all throughout the day and the other one eats it only in this narrow window of six to eight hours and only during the middle of the day. The argument and the what the studies really support is that those two people will have similar weight loss, um, as opposed to what the myth is, is that eating late at night, you know, the person that eat the same amount of calories eating that late at night is going to cause them to either lose weight more slowly or or gain weight.

SPEAKER_02 9:09

The problem is it's not the same amount of calories.

SPEAKER_01 9:11

The problem is it is, and and that's where we differ on this in terms of the myth is maybe true on its face. The the the truth the truth is is that um if you eat, and this is what I usually say in the clinic, if I start eating when I wake up and I don't stop eating until I go to bed, do you really think that all throughout that 16-hour period I'm gonna be able to be at a at a calorie goal, at my calorie goal? If that's 1600 calories, I mean it's not easy, it's not hard to get to 1600 calories or 18 or whatever you're talking about. I mean, it's like we're talking like one, you know, one hell, you know, I'll say one like really good sandwich. I mean, you're already at 800 to 1000 calories. Yeah.

SPEAKER_02 9:56

I mean, you've just eaten much. I don't know what your really good sandwich is, but I can think of a really good sandwich as like 1400. Well, that's yeah, I mean, I'm being conservative, right? Like a really good sandwich that you're still paying attention to, not fill it with yeah.

SPEAKER_01 10:09

So the truth is, is that that me and Rick agree on this. We've because we see it anecdotally. We see it in clinic, what actually happens, and you get a lot of calorie creep in those evening hours. In fact, we were reading um that it's about 500 excess calories that people on average get when they just don't stop the clock later at night. So it's not necessarily that they're eating later at night that causes the excess fat gain. It's actually just the fact that they've been eating all day and they're gonna get then they add on.

SPEAKER_02 10:36

So that so the eating at night tends to be, and most people tends to be just a behavioral thing where you're it's actually more calories that you're consuming. Yep. Uh rather than like I didn't have dinner, so I'm gonna eat a little something late. That timing is different than I ate all my meals and got all my calories, and I'm gonna eat 500 more of Lucky Charms at 1030 p.m. Yeah. So it's so that's really that's really why this this I think this myth is believable because because it's it it's it sounds kind of true if you do that, but but it's not because of the timing of the calories. It's because when you eat late at night, those uh calories tend to be extra than than your regular.

SPEAKER_01 11:21

And really, if you think about also when you're putting those calories in, I mean, the truth is is that you know, you're you've already eaten calories all day long. I'm assuming you started eating at some point earlier in the day, and now you're adding those calories to it. And what are you doing at nighttime? Most people that have a just a traditional schedule, your nine to five job or whatever. I mean, you're traditionally not like doing your workout at 10 o'clock at night. You're not like so, you're really not gonna be burning off any additional calories. So you get the excess calories on top of already not burning off calories. So maybe it in in a way you're like, okay, it doesn't really matter when I eat these calories, but it kind of does mostly from a really from more of just a practical standpoint.

SPEAKER_02 12:04

Well, there are and to be to be fair, there is a little bit of um nuance to this. There is some evidence that shows um the post-meal calorie burn is a little bit slower at night. Yeah, not enough to really make or break this argument. Yeah, but but uh a technicality is it's slightly true that you you're you burn a little less after eating late than you do on a daytime meal.

SPEAKER_01 12:30

So the practical practical point here is that oftentimes in clinic, you'll hear it on this podcast, we generally recommend having a time that you cut off about three to four hours before bed. And that's mostly because if you eat for 16 hours a day, it's gonna be very difficult not to have some calorie creep. You're not, you're going to probably overdo it on the calories. And unfortunately, what that ends up meaning is that regardless of what time you ate those calories, you're going to have some excess weight gain. Or at least if you're trying to lose weight, you're not going to lose any weight. And that's ultimately if you're losing weight or just even trying to maintain your weight, if you haven't that calorie creep, it's going to be a difficult thing to do if you're eating late at night. Yeah. So play the calories late at night, like you said, it's always lucky terms, right? It's never like it's never like I'm gonna have a salad. Yeah, I'm not gonna go 1130 to the freezer to fix the vegetable. Yeah, it's never so. Once again, this this study on its face is true. That's a myth that if you eat late at night, you're gonna gain weight. But I mean, come on, you're not eating anything healthy. So, what we're saying is the myth is busted, but it'll make you fat anyway.

SPEAKER_02 13:40

I guess everyone else wants to say fat. It'll make you overweight. Yes, it'll it'll be. It will work on your fat cells in your body. Yep. But so myth busted, I think, on that, but but you have to be careful about what you are eating, and and eating late at night tends not to be your best food choices. Agreed. All right, myth two. You can spot reduce fat. Uh for example, I can um decrease my belly fat by doing crunches, right? Like the the training a body part burns the fat overlying that body part.

SPEAKER_01 14:15

Well, and we further gonna uh this is just the the one of the biggest myths, and it's been people wonder this though. Like, like how many people come in and like I've been doing crunches to try and get my belly fat? Yeah, like and I don't see like a reduction, and I don't yeah. And the the hardest thing is is because the the truth is is that uh you you used to hear it kind of even phrased in this way. I think this is applicable, is I'm gonna try to turn this fat into muscle. Oh yeah. You remember when people used to say that I can turn fat well, okay. So fat never becomes muscle, or vice versa. That the two do not the two do not uh can't turn into each other. Now you can reduce fat and build muscle. Um, and that's great. That's what we're all looking to do, but it's like on its face, this is definitely a myth. Yeah, you cannot you cannot spot target muscles. Like if I want to have a thinner waist, um, while working on my core is a good thing in general for losing some excess body fat. You cannot, I don't care how many crutches or sit-ups you do, you cannot specifically trim that fat around your waist by just solely doing like working on your muscles in that area.

SPEAKER_02 15:20

Yeah. Now, now that doesn't mean don't do don't exercise. Yeah, like like doing crunches builds and strengthens your core muscles, your abdominal wall, and that's good. And that and and that big muscle set burns energy, and that's what causes uh it's like polices we're talking about. So breakdown of fat, burning fat is energy. That happens body-wide. That's like a physiologic process that happens in your body. So you can't pick which fat your body burns. That's actually probably determined more by hormones and by your genetics. I mean, some people some people just store and burn in specific places more than other people.

SPEAKER_01 15:58

Yeah, I know you have some that lose it up top and have it more on bottom. You some really have it up top and and get really skinny legs, but they have it more like a thicker torso. And that is the genetic part of this. I mean myself and my brothers tend to carry our weight in our belly. Yeah, in the belly.

SPEAKER_02 16:13

And that's probably more common in men.

SPEAKER_01 16:14

I I think that is more common in men, and then and then women tend to carry more that pear-shaped, like the uh, you know, kind of in their hips and and things like that. Sometimes you get the you know, in the arms and stuff like that, which they, you know, I I get a lot of things.

SPEAKER_02 16:27

But you're not gonna you're not gonna reduce it by exercising that part of the body. Now, you we do recommend that you exercise and you work the muscles. That's a good thing. And I in fact, I want to do a whole episode on just that again. Um, so so but you can't preferentially, in fact, there's a study I'm I'm let's look at this. A randomized 12-week trial found that an abdominal exercise plus diet group did not lose any more belly fat than the diet-only group. Yep. Um what is that? Six packs are made in the made in the kitchen? Is that yes, they're made in the kitchen? You cannot, you cannot um out you can't exercise a poor diet. You can't outwork a bad diet, right? You just can't.

SPEAKER_01 17:05

Yeah, abs are made in the kitchen, not the gym. So it's and it's true. And so it's not saying don't do your crunches, it's just saying that if you think that you will slim down your stomach by solely doing crunches, you've been misinformed along the way. It's not your fault, it's been out there forever. Um, just know that that's a myth. Yep.

SPEAKER_02 17:22

And and reduce overall body fat reduces body fat everywhere. Everywhere. Or wherever your body tends to lose. Or wherever your body tends to lose it the most. Yeah. I I heard people complain about where that is at times. It is.

SPEAKER_01 17:38

Well, I know for me and Rick, I think both of us noticed that we lost it in our face, right? We lose a little bit in our face. Yeah, we lose it in our face. And I'm like, you know, well, I could keep some on the face if you meant I lost a little in the belly, I know, right? But that's just not how it goes.

SPEAKER_02 17:52

Yep. Yeah. Well, and and and how many, I mean, not to be too graphic on our uh podcast, how many, how many of the female patients worry because they lose it in their breasts? Yeah, yeah, and then not their stomach and their hips, yeah. And they're like I that's the first thing that goes, yeah. And then I lose the belly and the and the buttock and the hips a little bit, and and that that's that is we don't make stress rules for some people.

SPEAKER_01 18:15

We don't make the rules. We don't do your physiology, yeah. Physiology does that. So get mad at your physiology, your genetics. Uh, but you know, truly, truly, it's just um, yeah, we we like you said, we're gonna have to like dive into another um episode with uh uh resistance training and all these other things that that um we'll we'll talk about this.

SPEAKER_02 18:35

Yeah, because because there's some things I really want to talk about. I'm I I I was just well, future episodes, but I wanted I want to talk about you know, things we talk about sometimes as clinicians and and and providers is like we'll we'll say things that I I wonder if it means something. Like just the other day, I I was thinking we talk about you know, doing exercise, it increases your insulin sensitivity. I think we should just do a whole thing on what that even means. Like, what does that mean? Why is that important? What does it do for you? And and anyway, so we just drop terms like that sometimes, physiologic terms that that I think are helpful to understand. Because that's a that's a huge one, I think.

SPEAKER_01 19:12

That I agree. You start understanding that. I I agree. And and like because like insulin and cortisol get a bad rap. Yeah, they're actually amazing and and necessary in the body. And we just really frankly, we just they always get this bad rap, like that almost like having cortisol or having insulin is a bad thing. It's not, it's actually more of a timing thing. Yeah, and we need to, yeah, I agree. We need to get into that.

SPEAKER_02 19:33

All right, myth three. Here we go. Ready? Exercise alone will melt the weight off. If I just hit the gym or run enough, the pounds will come off. I think we just summarized that one on that other little phrase about in the kitchen, not the gym.

SPEAKER_01 19:48

Well, I I truly I've had so many patients come to the clinic and they are doing the things, which is why it frustrates me when I hear people are like, oh, like, can't believe people have to, you know, get help losing weight. It's like, just get off the couch, buddy. And I've heard this like really ignorant statements. They are, they're just ignorant statements. Yeah, I mean, come on, are they lazy? I've met some of my patients I have are the epitome of physical activity. And they just really, though, because they really bought into this myth that is I will run more, I will just work out more.

SPEAKER_00 20:25

Yeah.

SPEAKER_01 20:26

And they don't not that they don't work on the diet stuff, but it's just not their primary focus is fueling their body for their workout. And they feel like, well, if I do that, then I'm gonna be able to work out and I'm gonna get strong and I'm gonna shed the pounds. And it's the problem is, is it's not that that part is bad. The exercise is fantastic, but study after study after study shows exercise alone, if you can't figure out the diet stuff, you cannot fix this work.

SPEAKER_02 20:52

Well, part of that, I think there's a couple of things that lead into that as well, becoming kind of the myth that we can bust is that is that people routinely overestimate calories burned in a workout. Yep. Um, and and so it you can eat them back in minutes. You know, one muffin on the drive home can negate the entire workout you just did at the gym. Totally. Uh so so it's it's tough because um, yeah, you you overestimate that. So it's it is, it's fantastic for health, it helps regulate your appetite. I mean, there's so many benefits of exercise, but it is not the thing that drives um this this calorie deficit that we're looking for.

SPEAKER_01 21:28

It is, and and it's it's actually been stone and shh stone. I really am having three. I know it is all right. No, I didn't do my like uh vocal warm-ups before we did that. I mean, I've been talking all day. Hey, geez, I I should be able to be good. Maybe that's my problem. The the studies do show that maintenance of weight actually is supported by working out. So you you you're working out already, you get this good solid foundation, you get the diet stuff dialed in, and then when you get to the the weight and the size that you're targeting. You feel good? The the studies are really clear on it to maintain your weight. Like if you're like I, for example, the patients that I have that get on a GLP one that decide they want to transition off and see how they can hang on their own. We talk about it's so important that they help maintain that weight and size and and overall health by exercising.

SPEAKER_02 22:18

So yeah, so really good to maintain is good to obtain the weight.

SPEAKER_01 22:23

That's really good. Yes, absolutely. Those are words that came out. Those are words, yes, they are.

SPEAKER_02 22:28

I spoke them clearly.

SPEAKER_01 22:29

Did you hear that? He made a full sentence without you know putting another word there. I'm still working on this whole talking thing. I've only been doing it for 42 years. Yeah.

SPEAKER_02 22:38

Um, that's good. I think that's a good one. Like um, yeah, exercise is great, but uh exercise alone is not the the um doing it. It's not the key for weight loss.

SPEAKER_01 22:50

It really is loss. Yep. It's you just too know too many patients that have worked too hard at just working out, and as soon as we get the diet dialed in, all of course the scale just agrees with them.

SPEAKER_02 23:01

Okay, we time we probably have time for one more. Yeah. Myth four carbs or whatever name your macronutrient are the enemy. Cutting carbs or fat or gluten is what causes fat loss.

SPEAKER_01 23:16

Yeah. Sorry, sorry, keto folks. We know we're gonna get some pushback on this one. Uh we know that carbs in your mind are the enemy.

SPEAKER_02 23:23

And so part of the problem with that, so so yeah, that was a good transition, but like like when I say carbs are the enemy, I mean you hear that a lot, and and you can make good arguments for that. But um, and and your keto people like the people who are like, I did the I did the keto diet for a month, you know, 30 days and lost a bunch of weight really quick. Yeah, I I know of a grand total of zero people that maintain that. Me too. Like, like it's great, yeah, but then you got to come up with something to keep it off because it doesn't stay off. And nobody that I have ever known goes beyond about 30 days on this.

SPEAKER_01 24:00

Even if you can do it for a couple months, I've talked to so many people, and yes, it totally shocks their system, and they end up uh and they end up losing weight, and they and they um after they get through that first period of feeling horrible while they're going into ketosis, they they tend to um, you know, oh, this is so great. The me and Rick, it's no secret, we're gonna say it a million times. It is happily ever after for a reason. This is long-term stuff. Yeah, it is really. So from a from a that standpoint, like carbs are not your enemy. Carbs have a lot of not just that macronutrient, which is like the carbs, which essentially are right, like like sugar, makes glucose in the body, but the nutrients that you can get from a lot of your carb sources. Yes, excess carbs in a lot of cases is is the enemy, so to speak, mostly because I mean, we we're gonna talk more about the insulin sensitivity and all that. But but really, if you look at carbs like you look at all the other macronutrients and it's a balance, right? You need to get your protein, you need your good fats, and I think that's one of our myths um coming up is is the fats. Um you you need to get carbs because not only do they have a lot of nutrients, but you can actually stick with that plan. If your plan is to just get rid of all carbs, okay, I'll see you in two months. You're gonna have lost 20 something, 30 something pounds, and um and then you're gonna go have one bad weekend and throw your don't throw your old clothes away. Because it's gonna come back and it's and what right? It always comes back and it's always five or ten plus extra pounds beyond that. And so it's not it's not that it's carbs are not your enemy, it is actually finding balance.

SPEAKER_02 25:45

Well, and and and part of the thing is so so if I you know if I think okay, I'm gonna go low carb, I mean what what I'm doing, uh if you think about this, is is I'm focusing more on protein, focusing more on whole foods. I and and and honestly, that those are filling items, and and you end up eating less overall calories. And that's the point, I think, with that. Yeah, um, I it's worth it's worth noting that refined sugars and sugary drinks, um, those are easy to consume extra calories. Yeah, and and and that's part of the problem is not just the carbs themselves, but the type of carbs. And if you're eating the sugary stuff and the refined sugars, there's there's not a lot of nutritional value, but there is a lot of calories. And that's what really the thing we're trying to avoid. So, so eating kind of a more whole food, protein laden diet, yeah, and and being cautious about the refined sugars, uh ultimately you you end up eating less calories. Yeah, and that's that's the whole point.

SPEAKER_01 26:45

Yep. Carbs are just so easy to overeat, and obviously they're you know, in most cases, uh especially these you know simple carbs are just usually really tasty. So you get no nutrition, no nutrition. You definitely get that calorie creep we talked about before, where you're like, I thought I probably got in what would be expected 1800 calories if that's your resting metabolic rate, and you actually ended up getting 2800 calories because you just didn't realize that that one small drink or that one you know cookie from I I can't I guess I probably shouldn't say like a uh name brand cookie, but there's a lot of cookies, yeah. Say it. Yeah, like crumble or crumble cookies.

SPEAKER_02 27:24

I mean, they're delicious. You know what, though, I I can't I I literally, and I don't know if it's because of like the because I've been more cautious now. Like, what am I three, three and a half years? I've been like really, really focusing on how to eat stuff, but like a crumble cookie, I I most of them I can't, it's just too rich. Well, it is it's way too rich for me.

SPEAKER_01 27:43

Well, it's rich, but I mean, go eat a quarter one of those, you'd be shocked at the amount of calories. And it's not like uh this isn't like a slam on them. I think they make a delicious cookie. I mean, um, it's the problem is is that frankly, you just don't know that when you eat one of those, you just consumed your calories for the day, the entire day, and how much nutritional content is in like nutrients, vitamins, like you don't need to that, that's just not the the way you want to do this. So yeah, it's carbs really aren't the enemy. They're the enemy from a standpoint of if you're overdoing it on the carbs, especially the simple ones, you're you're not only a gonna have a difficult time with weight loss because just overconsumption of calories, but it's also you're you're gonna be um you're gonna be void uh nutritionally.

SPEAKER_02 28:27

Yeah. So okay. So those are some myths. Yeah, we've got more, but I think what we ought to do is is you know, rather than take everyone's time and make this like an hours-long episode, let's just let's we'll cut it and we will continue this next week. Version two of the myth busting dive. Yeah, let's keep going. Yeah, there's some other ones I really am excited to get to, and then and then maybe we get into the insulin stuff. This is this feels a lot, it feels good to be back talking about this stuff. Yeah. Not that, not that the hormones wasn't.

SPEAKER_01 28:57

No, the hormones are cool. It's and they're all part of this whole wellness thing, but they're um, you know, they're like our shtick is like we love this weight loss stuff. We love um there's the general wellness stuff as well. That's the thing that got us passionate about this. The hormones are obviously a huge part of that, but it's it's um, I would say that if you were to say our passion is general wellness, but it's like along these lines, maybe even more than the hormones. Now, I particularly love doing like the men's health and men's hormones. That's like my like I really love that jam along with this because I've just seen the benefits from both. Um, but it's also um I feel like a lot of the stuff that we talk about in terms of this corrects can correct a lot of that. Yeah. So I guess it's like I just feel like this is like the the foundation. Yeah. And so I like it. The foundational stuff.

SPEAKER_02 29:48

Yeah, it feels like we're talking about kind of some of these key things that that set set a baseline of expectations and and help you make some better choices that that are like I like I always say sustainable. So okay, well, with that, um, we will bid a fond adieu. Yeah. And see you next week. And we will be back next week busting more myths.