The Secret to Losing Weight (And Keeping It Off) | Dr. Mark Hyman
Mark Hyman
Aug 9, 2024
Mindsip insights from this episode:
Take PGX fiber supplement before meals to enhance weight loss
Taking a fiber supplement called PGX, derived from konjac root, before meals can absorb 50 times its weight in water, making you feel full and aiding weight loss.
Activate natural GLP-1 and PYY hormones with fiber for fullness
Eating fiber activates your body's natural GLP-1 and PYY hormones, which slows gastric emptying and makes you feel full, similar to how Ozempic works.
Front-load protein intake with a high-protein breakfast
Eating a high-protein breakfast makes it easier to reach your daily protein goals and is associated with an increase in lean body mass.
Avoid foods with health claims on labels
As a general rule, if a food product has a health claim on its label, you should probably avoid eating it.
Reduce sugar intake to lower cortisol and prevent fat storage
Eating sugar and starch spikes the stress hormone cortisol, which is a fat-storing hormone that shuts down your cells' ability to burn calories.
Identify hidden causes of weight gain beyond diet
Weight gain can be caused by factors beyond diet, including environmental toxins called obesogens, mold exposure, infections, and microbiome imbalances.
Utilize hand for effective portion control
Use your hand for portion control: protein is your palm, vegetables are your fist, carbs are a cupped hand, and fat is your thumb.
Estimate daily calorie needs by multiplying ideal weight by 13
A simple way to estimate your daily maintenance calories is to multiply your ideal body weight in pounds by 13.
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