The Secret to Losing Weight (And Keeping It Off) | Dr. Mark Hyman

Mark Hyman

Aug 9, 2024

Episode description

Have you noticed the scale inching up despite believing you're following a healthy diet? In this episode, I dive into why maintaining a healthy weight can be so challenging. We'll explore how diet, hormones, and environmental factors influence weight, and why understanding body composition is crucial. Plus, I'll provide actionable strategies, from balancing blood sugar to optimizing gut health, to help you achieve and sustain a healthy weight.

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This episode is brought to you by Mitopure and AG1.

Support essential mitochondrial health and save 10% on Mitopure. Visit TimelineNutrition.com/Drhyman and use code DRHYMAN10.

Get your daily serving of vitamins, minerals, adaptogens, and more with AG1. Head to DrinkAG1.com/Hyman and get a year's worth of D3 and five Travel Packs for FREE with your first order.

Episode description

Have you noticed the scale inching up despite believing you're following a healthy diet? In this episode, I dive into why maintaining a healthy weight can be so challenging. We'll explore how diet, hormones, and environmental factors influence weight, and why understanding body composition is crucial. Plus, I'll provide actionable strategies, from balancing blood sugar to optimizing gut health, to help you achieve and sustain a healthy weight.

View Show Notes From This Episode

Get Free Weekly Health Tips from Dr. Hyman

Sign Up for Dr. Hyman’s Weekly Longevity Journal

This episode is brought to you by Mitopure and AG1.

Support essential mitochondrial health and save 10% on Mitopure. Visit TimelineNutrition.com/Drhyman and use code DRHYMAN10.

Get your daily serving of vitamins, minerals, adaptogens, and more with AG1. Head to DrinkAG1.com/Hyman and get a year's worth of D3 and five Travel Packs for FREE with your first order.

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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