298. Why Low-Fat, Low-Calorie Diets Fail After 50 (Do THIS Instead!)

Have you been cutting calories, avoiding fat, and still wondering why weight loss feels harder with age? You’re not alone—and it’s not your fault.

In this episode, we’re breaking down why traditional low-fat, low-calorie diets backfire for adults over 50—and how they may be sabotaging your energy, metabolism, and long-term health.

If you’re stuck in a cycle of losing and regaining the same weight, hitting frustrating plateaus, or feeling like you have to eat less and suffer more just to make progress—this episode is for you. We’ll show you how hormones, not willpower, are the real driver of fat loss after 50—and what actually works instead.

If you’ve ever thought, “Why isn’t this working anymore?” — press play. The answer might change everything.

Click here to watch the full video now!

>> Interview With Dr. Nadir Ali About Cholesterol

>> Video About LDL-C vs LDL-P

>> Interview With Dr. Casey Means & Dr. Robert Lustig

>> Register for 3 Big Mistakes That Sabotage Weight Loss After 50 at https://www.zivli.com/training

Resources From This Episode

>> Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast

>> Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast

>> Join the Zivli Program Waitlist - https://www.zivli.com/join?el=podcast

>> Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast

Have a question? Email us at: support@zivli.com

Transcript

Hey there and welcome back to the Reshape Your Health Podcast. host Dr. Morgan Nolte. Today’s episode comes from a recent YouTube video, so if the audio sounds different, it’s because we pulled it from a video, not my normal podcast mic set-up. 

We’ll link to the video version in the show notes for each of these episodes because the videos will have some helpful graphics in case you’re more of a visual learner. 

I hope you enjoy today’s episode and gain massive insight into why a low-fat, very low calorie is not the best option for adults over 50 to reach your weight loss and health goals. Let’s dive in!

(Swoosh Sound effect)

Maybe you’ve tried counting calories, focusing on a deficit, or choosing low-fat options like milk, yogurt, and salad dressings. 

When you use high calorie foods like peanut butter, butter, or cooking oil, do you use the teeniest amount possible to cut back on calories?

You might have tried Weight Watchers, intermittent fasting, Nutrisystem, Optavia, calorie counting, or taking weight loss medications—all hoping for lasting results. 

Usually when doing a low-fat, low-calorie diet the results do come, and you start to feel so much better with less weight on your body. But unfortunately, the results are fleeting and usually short-lived aren’t they?

How long are you willing to be stuck at a weight loss plateau? How long are you willing to watch the scale go in the wrong direction, slowly regaining the weight you worked so hard to lose?

If your energy feels low, cravings seem stronger than ever, and each year, it feels like losing even a single pound takes more effort than before, you’re not alone. 

If any of this sounds familiar, type yes in the comments and share some of your story with me. 

I’m Dr. Morgan Nolte, founder of Zivli where we help you lose weight, keep it off, and get healthy with a low insulin and inflammation lifestyle

. 

If you’re new here, make sure to hit that subscribe button and notification bell so you never miss out on tips that help you live a healthier, happier life.

There’s a reason low-fat, low-calorie dies don’t work the way they used to. And it has nothing to do with your willpower or discipline. It has nothing to do with your worth or ability to succeed. 

I’m going to show you exactly why traditional low-fat, low-calorie diets backfire after age 50—and what actually works instead. 

And by the end of this, you’ll have a simple, science-backed approach that helps you lose weight without starving yourself or wrecking your metabolism. 

So if you’ve ever thought, “Why does losing weight feel impossible now?” Stick with me, because you’re about to get the answer.

That way the weight you lose actually stays off because you lost it in a way you could live the rest of your life. In a way that helped you feel great along the way, not tired and miserable. 

Your blood work improves, your inflammation goes down, you have less joint pain, and more stamina to keep up with your family and be productive at work and home. 

For years, you’ve been told the same thing: Weight loss is simple—eat less, move more. But here’s the problem. After 50, your body changes. And weight loss is no longer just about calories.

Hormones now play a MUCH bigger role in whether you burn fat or store it. The two primary hormones to focus on after age 50 are insulin and cortisol. 

If these hormones are out of balance, you could eat 1,200 calories a day and still struggle to lose weight. And I’ll prove it to you.

Have you ever cut calories, seen the scale drop a little, and then suddenly—your weight loss stalls? Maybe you even gain it all back plus a few extra pounds?

That’s because low-calorie diets trigger a stress response in your body. Chronic dieting is actually a stress on your body and making weight loss harder than it needs to be. 

Your metabolism slows down to match your lower calorie intake. And why wouldn’t it? Your body is so smart. It’s like your bank account. If you make less money, you’re probably going to spend less money. If you make more money, you’re likely to spend more money. 

If you eat less food, you’ll use less energy. If you eat more food, you’ll use more energy. And that’s just the beginning. Here’s what else happens when you go too low on calories or fat. First, insulin stays high, keeping your body in fat-storage mode. 

Second, cortisol rises, leading to belly fat, inflammation, and sugar cravings. Third, your metabolism slows, making it harder to burn calories even at rest.

If you’re not eating enough protein and strength training as you lose weight (which most people aren’t), you’re losing muscle instead of fat, which makes weight regain even faster. 

So if you’ve been yo-yo dieting for years, thinking, “Maybe I just need to try harder,”—this is why it’s not working.

It’s not about eating less. It’s about eating smarter. It’s not about eating low-calorie, it’s about eating low-insulin. Yes, calories matter, but they are second to your hormone health. Hormones are king, calories are queen. 

So, if cutting calories and eating low-fat isn’t the answer…what is? The key is balancing insulin—because when insulin is high, your body stays in fat-storage mode. When insulin is low, your body can finally tap into stored fat for energy.

Think of it like this. Imagine trying to drain a bathtub while the faucet is still running. That’s what it’s like trying to lose weight with high insulin.

Now imagine turning off that faucet. That’s what happens when you lower insulin. Your body can finally start burning fat, instead of just storing it.

The only way to lower insulin is through a low insulin and inflammation lifestyle. What you eat is part of that, but other lifestyle pillars play a part, too. Those include stress management, sleep, and physical activity. 

Often people just try to diet their way to weight loss, when in reality they’d be better off by improving their sleep and reducing their stress to lower their cortisol levels. Because it’s very hard to lower insulin when cortisol is chronically high. 

Regarding what to eat to keep insulin low. I’ve broken it down into three simple steps for you. First, prioritize protein in your meals, aiming for 40-50 grams per meal if you’re over the age of 50. 

Second, aim for 20-30 grams of fiber a day from low starch and sugar foods. This is about 8-10 grams of fiber per meal. Third, fill in the rest of your calories with healthy fats. 

You can download our free Ultimate Food Guide for a list of appropriate foods and portion sizes to help you reach your protein goal and keep insulin low. 

Now, you might be wondering—“But wait…doesn’t eating fat raise cholesterol?”

Great question. Let’s talk about that next. For years, fat was demonized. Doctors told you to avoid eggs, butter, and red meat because they thought dietary fat raised cholesterol.

I think you’ll probably remember these Time Magazine covers telling us bacon and eggs are now off the menu. 

But new research has found this “cholesterol-heart hypothesis” was based on faulty science that should have never been promoted and made into public policy. 

Here’s the truth: The real problem isn’t natural fats. It’s sugar and processed carbs. Sugar and processed carbs raise triglycerides, spike blood sugar, and lead to insulin resistance. 

Studies now show that when people cut sugar and refined carbs—not natural fats—their cholesterol markers improve, not worsen. So if you’ve been avoiding fat, thinking it’s the enemy, it’s time to rethink that.

One of my favorite interviews on this topic was with Casey Means & Robert Lustig where Dr. Lustig explains how to properly interpret your cholesterol panel. 

Dr. Lustig is a leader in the field of metabolic health and his book Metabolical is excellent. During their interview he said, “Throw it (referring to total cholesterol) in the garbage, just throw it in the garbage. 

It means absolutely nothing. Anyone who tells you, “My cholesterol level is high.” Tell them, “You don't know what you're talking about.” Because total cholesterol is useless.” - Dr. Rob Lustig

Cholesterol is not the bad guy. It’s likely your physician is not up-to-date with this information, and is still worried if they see high LDL-C or total cholesterol on your blood work. 

And especially if they offer to prescribe you a statin without further testing, that is a red flag they are not up-to-date on the research about what actually causes heart disease. 

Inside Module 1 of our Zivli Program we have an entire lesson that teaches you how to properly interpret your bloodwork and goes into cholesterol analysis in more detail.

The data lesson walks you through all the key indicators of metabolic health you need to be aware of. Some of which your physician is most likely not checking, misinterpreting, or ignoring altogether. 

You need to know your numbers so that you can best advocate for yourself, track your progress, avoid unnecessary medication and their side effects, and understand the best plan for you. 

Now, you might be asking, “Okay, but if I start eating more fat, won’t I gain weight?” Isn’t fat high in calories? Let’s clear that up.  

It makes sense why you might think that. After all, fat has more calories per gram than carbs or protein. But here’s what most people don’t realize.

This presumption goes back to the calories-in, calories-out model of obesity, which we know is flawed. Remember, hormones are king, calories are queen. 

When you view obesity through the insulin model, healthy fats become your best friend. That’s because out of all three macros (carbs, proteins, and fats), fats have the lowest blood sugar and insulin response. 

Focusing on low-calorie foods often leads to an overconsumption of carbohydrates. Even if those carbs come from healthy sources, they are still keeping your insulin up and blocking fat burning. 

When you eat fat in the right balance with protein and fiber, it actually helps you lose weight.

Fat keeps you full. It slows down digestion. It prevents insulin spikes. Fat, protein, and fiber actually stimulate GLP-1, which is the same hormone stimulated by semaglutide weight loss medications. You can get a similar fullness effect by changing the type of food you eat. 

Think about the last time you had a meal with healthy fats—maybe salmon with avocado. Compare that to a low-fat meal like plain toast and coffee.

Which one kept you full longer? This is why eating the right fats actually helps you lose weight instead of gain it. 

I hear this all the time: "I’ve tried everything. Why would this be any different?" One of our members, Susan, had this to say about increasing her fat intake: “After eating “low fat/no fat” and counting points from the 1990s until this summer, 

I have reversed those years of eating small meals. I’m convinced that “Fat is good”! I’m eating more and losing weight! Who knew? WW didn’t ever work, and low fat isn’t what’s going to help!”

This happens all the time. And it can happen for you, too. As you lose weight, remember the goal is not to lose weight. 

The goal is to lose weight, keep it off, and improve your health in a way you can sustain. This requires an entirely different approach than just lowering fat or calories doesn’t it?

So if you’re tired of dieting, tired of feeling stuck, and ready for something that actually works with your body—not against it—here’s what to do next.

Step 1: Start by increasing protein and healthy fats.

Step 2: Cut out processed carbs and hidden sugars.

Step 3: Give your body breaks between meals to lower insulin.

When you learn how to overcome out-dated and limiting beliefs around weight loss, and accept the fact that the only way you can lose weight, keep it off, and improve your health is by choosing a low insulin and inflammation lifestyle, your life will forever change. 

If you’re ready to learn more, click the link in the description to join the waitlist for our Zivli program. This is a 10-week online course and coaching program that walks you through all the critical pieces to this low insulin and inflammation lifestyle.

Don’t wait because enrollment only opens a couple times per year, and our next round of enrollment starts August 25th. 

If you enjoyed today's video be sure to give it a thumbs up, subscribe to this channel, and check out this video next. 

It’s one of my most popular interviews with Dr. Nadir Ali. He’s a cardiologist and avid advocate for a low carb diet. In this interview you’ll learn more about why cholesterol goes up on a low-carb diet, and why we should still follow a low-carb diet.