Category Archives: Eating habits

The Fat Loss Blueprint

Hey everyone! I’m incredibly proud to announce that my first program — The Fat Loss Blueprint — has finally launched.

Most diet and fat loss programs spend all their time talking about diet and exercise. Our 18-lesson program spends only 2 lessons talking about those essential components. The other 16 are devoted to addressing the things that no one else considers, the things that could be silently sabotaging your dieting efforts and causing that insidious tightening of the belt.

A whole-food plant-based diet is more satiating than keto

In the short-term, a low-fat vegan diet results in lower calorie intake despite greater food intake and similar appetite ratings as a low-carb keto diet.

Metabolically, it also leads to marginally higher average blood glucose levels throughout the day, improves blood lipids other than triglycerides, and reduces inflammation compared to a ketogenic diet.

Why protein restriction for longevity makes no sense

The data supporting protein restriction for longevity is not strong. Mice are not appropriate models for extrapolation to humans due to differences in lifespan and metabolism; data in monkeys does not support a benefit of energy restriction on lifespan; there are unknown influences of genetics.

The weak longevity data we have must be contrasted against the far stronger data showing detriments of protein restriction with aging, like sarcopenia and frailty, reduced quality of life, and premature death.

Meal window, not time, matters for health

There are benefits intrinsic to time-restricted feeding that occur independent of weight loss. Eating within a 6–10-hour feeding window seems to provide a variety of health benefits compared to eating the same stuff spread out in a longer eating window of 12+ hours.

Whether this feeding window comes earlier in the day (breakfast and lunch) or later in the day (lunch and dinner) doesn’t seem to matter. The body isn’t stupid and appears to adapt to our regular eating schedule.