Speaker 1 (00:00):
Welcome to The Dr. Gundry Podcast, the weekly podcast where Dr. G gives you the tools you need to boost your health and live your healthiest life.
Dr. Gundry (00:13):
Still struggling to shed the pounds no matter what you do? Believe it or not, I was once there. Yep, an obese, 70 pounds overweight exercise rat. But thankfully I discovered all the tips and tricks needed to finally lose the weight. This week, I’m here to help you do the same. I share the three top foods you need to lose weight, the biggest weight loss myths that are holding you and your health back, and my life-changing Plant Paradox weight loss tips. You don’t want to miss this.
(00:47):
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(01:35):
Akkermansia makes up 1 to 5% of our gut bacteria. And as we age, we lose it, which is why supplementing this good gut buddy is critical in restoring your gut health. I recommend this to my patients and personally take Pendulum’s Akkermansia probiotics every day. I recommend you do too. The impact it can have on the health of your overall health is amazing. Right now, Pendulum is offering our listeners a 20% discount on the first month of an Akkermansia membership with the code GUNDRY20. Go to www.pendulumlife.com and use my code GUNDRY20 at checkup. That’s pendulumlife.com and use my code GUNDRY20 for a 20% discount on your first month.
(02:28):
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(03:38):
The top three foods for weight loss. All right, still struggling to lose weight? I get it. I was 70 pounds overweight for years, and no amount of exercise or healthy eating helped until I discovered that weight loss comes down to what you eat and what you don’t eat. So today, I’m sharing my top three foods you should be eating to help you shed the pounds and live your happiest, healthiest life.
(04:18):
Number one, and I can’t say this enough, prebiotic-rich foods. Now, there’s always some confusion about a probiotic, a prebiotic, and now a postbiotics. So real quick. Probiotics are friendly bacteria and probiotics have to eat something and the foods that they have to eat are called prebiotics. Now prebiotics, most of us associate with fiber, but a lot of prebiotics really aren’t fibers. For instance, in my new book, Unlocking the Keto Code, I introduced you to the fact that polyphenols, which are plant compounds that give plants their color are actually prebiotics for the bacteria in our gut. And with each passing year, evidence is accumulating that these polyphenols may in fact be the most important part of prebiotics that we’ve neglected over fiber per se.
(05:56):
Now, don’t get me wrong. Fiber that is edible by our gut bacteria are equally important because gut bacteria use fiber, use prebiotic fiber, and use prebiotics to make chemicals called postbiotics. This is where it gets really confusing. Postbiotics simplistically are the byproducts of bacteria, probiotics, eating prebiotics, and these postbiotics are signaling compounds. As you’ve heard me talk before, signaling compounds tell our mitochondria what to do, tell our genes what to do, tell our cells what to do. And the exciting thing about these signaling molecules in terms of weight loss is they actually promote weight loss by having your mitochondria literally waste calories to do a caloric bypass on the foods you eat. That’s actually exciting news because it means that a calorie in equals a calorie out is not true. In fact, many of the calories that you eat, which are prebiotics, whether they’re fiber, whether they’re polyphenols will actually make you lose weight more than the amount of food that you’re eating, which is really, really exciting.
(07:53):
This was brought home to me years ago, and it’s worth retelling. There’s a group of islanders in Papua New Guinea called the Kitavans, and the Kitavans are well known for their longevity and they’re well known for never having heart disease or cancer despite the fact that they smoke like fiends. And the Kitavans eat actually a very high-fiber diet. About 60% of the foods they eat are fibrous tubers and coconut meat and fruits and vegetables. They’re very skinny. For years, they were the real Achilles heel of the ketogenic diet, the low-carbohydrate diet, because here were these skinny people who were eating a lot of carbohydrates. I was one of the people who used to poo-poo the Kitavans as, “Well, they’re skinny because they don’t eat very much. You know, They’re starving to death on that island.”
(09:05):
Well, it wasn’t until the work of Dr. Staffan Lindeberg, who spent his life studying the Kitavans. We learned, in fact, the Kitavans eat a lot of food and the Kitavans don’t exercise like fiends. And it wasn’t until we realized that was the types of foods that they were eating, that was promoting mitochondrial uncoupling and weight loss, that it all came together. So even though they ate a lot of food, the food that they were eating were feeding their gut bacteria. Their gut bacteria were eating a lot of the calories that they were eating and keeping it from themselves. And then they were making more compounds that additionally help people lose weight.
(09:59):
So long story short, the more fiber-rich foods you get in your diet, the more polyphenols you get in your diet. By eating brightly, dark-colored vegetables, by using spices, spices are dense in polyphenols. And so anytime you can add fiber and polyphenols, you are going to have a weight loss benefit. You can use spices in everything. One of the easy ways to get these compounds into your diet is to make a smoothie. It’s really easy to get fiber tasty in smoothies. Now, there are a lot of fiber supplements out there, but beware. A number of fiber supplements like Metamucil, for instance, are loaded with sugar, or if they’re low calorie or no sugar added, they use sucralose, which is Splenda, or any of the other artificial sweeteners, which, believe it or not, kill off your friendly bacteria. So please be careful about fiber supplements. It’s much easier to add fiber to your diet.
(11:26):
One of the easiest fibers to add to your diet is in inulin. Inulin is present as a powder. It has a slightly sweet taste. You can put it in your smoothies. You can add it to your vegetables. There are inulin-rich vegetables, asparagus, Jerusalem artichokes, sometimes called sunchokes. The chicory family, like radicchio, like Belgian endive, like frisee, rich in inulin. So the more of these sorts of vegetables you get in your diet, the easier it is to do this,
(12:04):
Second best food to add to your diet is avocados. I can’t say this enough, do not be afraid of fat. Contrary to popular belief, eating an avocado a day does not make you fat. In fact, avocados do exactly the opposite. I have an entire video entitled, Does This Food Make You Fat? About avocados here on YouTube. Avocados actually help you burn calories. Avocados help you absorb the nutrients in food. In fact, there’s a very famous study of having people eat salads with and without an avocado. It was found that the addition of the avocado made people absorb the nutrients, the vitamins and minerals in that salad much better than if the avocado wasn’t there in the first place.
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Avocados have great monounsaturated. It’s called oleic acid. It’s the same fat in olive oil. And avocados are rich in prebiotic fiber. And so these compounds actually help you lose weight. How many should you eat a day? Well, there is a human study that shows the addition of one avocado a day actually improved weight loss over not having the avocado a day. So what the heck, have an avocado a day, have some guacamole. Please don’t put tomatoes in guacamole. That’s not supposed to be in guacamole. Have an avocado, take the pit out, put an egg yolk in each hole, put it in the broiler. It’s a phenomenal breakfast. It’s a phenomenal snack. You can find the recipe in my cookbooks. What can you substitute if you’re sensitive to avocado? Well, we have a few people who do react to avocados. It’s unusual, but it does happen. In that case, don’t have an avocado. Instead, use other sources of fiber rather than an avocado.
(14:30):
The number three thing that you should add to your diet to help you lose weight is MCT-rich foods. Now, most people have heard of MCT oil, medium chain triglycerides. It’s becoming easy to find. Costco even has MCT oil. If you can find C8 MCT oil, that’s the one you’re looking for. A lot of them will be C8 and C10, those are okay. Coconut oil does not have the same benefits as MCT oil. Studies that I talk about in Unlocking the Keto Code show that people who asked to have MCT oil as part of their diet versus people who did not have MCT oil as part of their diet lost three to five kilograms of weight in six weeks just by adding MCT oil to their diet. And we’re not talking about a lot. Probably three tablespoons a day will do it for most people.
(15:40):
Now, the other great news is that MCT oil is present in goat and sheep products. So goat yogurt, sheep yogurt, goat kefir, sheep kefir, goat cheese, sheep cheese. 30% of the fats in these products are medium chain triglycerides. So want an easy way to add MCT to your program without the oil? Just have some goat products. And what a wonderful way to lose weight by having yogurts and cheeses from goats and sheep.
(16:24):
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The biggest myths about weight loss that you’ve ever been told. First of all, let’s remember one of my most famous lines, “Weight off fast will never last. Weight off slow, you’re good to go.” Now, what do I mean by that? It turns out that over 90% of people who go on a quick weight loss diet regain not only that weight, but actually more weight than when they started. Well over 90%. One of the things that gets talked about repeatedly is the use of a low-carb diet to lose weight, a no-fat diet to lose weight, an intermittent fasting diet to lose weight, a keto diet to lose weight. And you’ll see a study of remarkable changes in a month, six weeks, huge amount of individual weight loss. While all of that is true, when studies have been designed to compare over a period of time, these various eating programs, it’s almost like the tortoise and the hare.
(22:05):
By that I mean, for instance, the Atkins diet, a low-carbohydrate, keto, high-protein diet, if you will, versus a normal carbohydrate or a low-fat diet. In fact, the Atkins like dieters actually lost more weight more quickly than the other two diet groups. But when these diet groups were followed over a six-month and then a year period, lo and behold, what happened was that the people who rapidly lost weight caught up with the slower losing weight group. And by the end of a year, there actually was little to any difference in any of the groups. And that’s because things that are going to really require you to radically change your behavior are usually not sustainable over a longer period of time.
(23:16):
One of the things that I’ve spent my career teaching people in my practice is that I’ve got to find, they’ve got to find a lifestyle that they can live with literally and figuratively. That lifestyle may be very different depending on the individual, but beware of rapid weight loss schemes. It just is one of the greatest myths out there.
(23:51):
Now, when I first lost all my weight over 25 years ago now, I joined a study coming out of the NIH, looking at people who had successful long-term weight loss. Again, that’s a very small percentage of people who lose weight. It’s only about 5% of people who have sustained weight loss over many years after being obese. The remarkable finding was it really didn’t matter what their eventual diet became, but the thing that was consistent across all the groups that sustained weight loss was that they had a sustained exercise program. Interestingly enough, it didn’t really matter what that exercise program was, but it was an exercise program that they stuck with.
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I think again, so much of what I teach my patients is in exercise. Number one, you’ve got to find something you enjoy doing. It’s not something that you, “Oh my gosh, I’ve got to go do this because that’s how I’m going to keep the weight off.” Again, you’ve got to find something sustainable. And something sustainable almost always involves something that you enjoy. So you don’t have to have a gym membership. And for the last two years, most people’s gym memberships were useless because we couldn’t go use a gym. You don’t have to start lifting heavy weights. You don’t have to do weight lifting. You don’t have to run a mile every day. But all of these are great options. In fact, it really doesn’t matter in the scheme of things, what you do, as long as you’re moving your body.
(26:01):
Now, there’s some really good take home points. For instance, I just counseled one of my patients yesterday, who it’s now summer, they live in a community where summer is beautiful. This particular individual, through the winter, has developed really bad insulin resistance. He’s now metabolically inflexible. He’s now teetering on diabetes. One of the things that we noticed about his behavior through the winter was he used to exercise every day. He used to have a personal trainer. Because of COVID, he no longer was using a personal trainer, and that personal trainer would work him three days a week. He still does not want to use his personal trainer for COVID reasons, and that’s okay, but we have to get him moving and they happen to have a dog. And so my prescription, as it is for many people is, this individual now has to walk his dog 30 minutes in the morning and 30 minutes in the evening.
(27:25):
Interestingly enough, he has to walk the dog after not only the dog’s dinner, but his dinner. Why? Because years ago, a very simple study was done, looking at people who exercised 10 minutes before dinner versus exercised 10 minutes after dinner. They found the group that exercised after dinner actually lost weight, whereas the group that exercised before dinner didn’t. I won’t go into the evolutionary complexities of it, but the point of all of this is take a walk after dinner if you do nothing else.
(28:12):
I spend a lot of time in Europe and European society in general walks after dinner. It’s a part of the nightly ritual of taking a stroll. Using that time, you will not store the calories that you ate as dinner as fat, because your body assumes that you’re off moving to the next hunting ground and the last thing you want to do is take those calories and store them as fat.
(28:43):
We also know as a general rule that big city dwellers are much thinner than suburban dwellers because they walk much more distances coming from the subway or coming from a train station, walking to and fro their offices, walking to and fro lunch. Very different than suburbanites who, as most of us know, were never designed for walking.
(29:12):
So just start moving. As I mentioned many, many times before, people in the blue zones in general, live in hilly communities. And Loma Linda, where I was a professor for much of my career, means beautiful hill. Walking up and down against gravity is one of the best ways to actually build muscle groups.
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You may recall in one of my books I mentioned the famous Austrian study, where they brought people to a mountain and they divided the people into two groups. One group got to ride the cable car up to the top of the mountain and walk down. The other group had to hike to the top of the mountain and ride the cable car down. Now, needless to say, you would want to be selected you’d think as the group who rode up and walked down. And the researchers were convinced that in fact, when they looked at muscle mass and calorie expenditure, that the group that rode up and walked down was going to be way behind the group that walked up and rode down. But what they found shocked them, but it shouldn’t have. Walking against gravity uphill takes a lot of effort, builds a lot of muscle, but walking down against gravity requires huge muscles as a breaking effect. The take home of the study was it really didn’t matter whether you rode up and walked down or walked up and rode down, the effect was equal.
(31:07):
So how do you put that into play? Well, one of the easiest ways, if you happen to work in a building with an elevator, then take the elevator up and walk down or conversely, walk up and take the elevator down. You’ll get a major benefit either way. Quite frankly, most people will choose to take the elevator up and walk down, but you’ll still get a big benefit.
(31:39):
The point of all this is weight off fast will never last, weight off slow, you’re good to go. And to keep the weight off you almost invariably have to find an exercise program that you can live with and that’s the secret. That’s one of the biggest myths that we need to bust that these rapid weight loss programs are everything they’re cut out to be. They’re not.
(32:16):
The Plant Paradox is not a weight loss plan. It’s a longevity plan. It’s designed to help you live your longest healthiest life. For a lot of people, especially here in America, that means losing weight. After all, the vast majority of American adults could actually stand to lose at least a few pounds, and most of us can lose a lot. After all, being overweight and obese can have some serious health repercussions, including cardiovascular disease and arthritis to shorten life expectancy. So even though the Plant Paradox is not a weight loss diet, it’s a tool you can use to reach your healthiest weight and live a long life too.
(33:05):
So how can you make the Plant Paradox work for weight loss? First, like they say in the Sound of Music, let’s start at the very beginning with my kickstart cleanse. It’s also known as phase one on my diet. And it’s true, it’s pretty strict, but it gives you the chance to flush your body of dangerous lectins and bad bacteria. And when it comes to weight loss, that’s essential because lectins and bacteria actually tell your body to store fat. So when you flush your body of lectins and gang member bacterias, you’re giving yourself a chance at a system reset and you set yourself up for long term weight loss success. And good news, phase one is pretty simple. You get to eat loads of greens and cruciferous vegetables, a little wild caught seafood, plenty of avocado and nuts, and some healthy fats. That leaves you with plenty of delicious options. Check out the recipes here on my channel. Just make sure to skip dairy, meats, roots, and resistant starches for phase one. But don’t worry, you’ll add them back in as you’ll go.
(34:18):
After just three days and ideally a week or so, you get to move on to phase two where you get to add in root vegetables, resistant starches, like millet and sorghum, A2 dairy, a little grass-fed meat, the occasional piece of in season fruit, and even a glass of wine if you’d like. Now, you can stay on phase two for as long as you like. And if you want to keep losing weight, I encourage you to stay on phase one or two rather than moving on to phase three. Also, if you ever find yourself plateauing in your weight loss, hop back to phase one for a few days. Like I said, it’s a kickstart, so it’ll give your body the jump it needs.
(35:02):
Now, before I go, I want to answer a few common weight loss questions I get every day. “But Dr. G, shouldn’t I count calories?” Good news, if you’re truly sticking to the Plant Paradox program, you don’t need to count calories. And if you’ve got weight to lose, you will lose weight, especially if you’re good about filling your plate and your body with plenty of vegetables. And if you make sure to treat things like meat and resistant starches as sides and not the main event, you should be A-okay, not counting needed. Just make sure you’re still using food as a means of getting olive oil into your mouth.
(35:48):
Hang on, so I can eat fat and still lose weight? Absolutely. You should be eating fat at every meal. More specifically, you should be eating olive oil, MCT oil, or avocado oil at every meal. And no, eating fat won’t make you fat. As a matter of fact, there’s evidence that healthy fats found in olive oil could actually support weight loss. So go ahead, drizzle that oil onto your salad, eat that avocado. If you’re sticking to foods that are approved on the Plant Paradox plan, you’ll be fine.
(36:28):
Is there anything I should avoid? Yes, lectins and sugar. But chances are, you’re curious about approved foods you should avoid, and the answer is no. But if you’re trying to lose weight, there are some things you should only eat in moderation. One is fruit. It really is nature’s candy. I actually suggest that people who want to lose weight, avoid eating fruit entirely. But if you’re craving something sweet, have a small serving of local in season fruit maybe once a week or have a piece of bittersweet chocolate.
(37:11):
Another thing that’s worth eating and moderation only, animal protein. I’m talking meat, sure, but also dairy, even approved dairy and omega-3 eggs. Yes, they’re all on the yes list, but you should treat them as a side dish or a treat, not the main course. Also, it might be best to skip huge servings of things like macadamia nuts, which are amazing for your health, but pretty calorie dense. Sure, go ahead and have a few, but leave it at that. For those I suggest preportioning your snacks. Put them in little bags. Because they’re delicious and addictive, it’s hard to stop at one. And remember, sustainable weight loss takes time. Slow, steady progress is fantastic. So don’t pressure yourself to lose all the weight as fast as possible. Remember, one of my favorite sayings is, “Weight off fast will never last. Weight off slow, you’re good to go.” A pound or two a week is fantastic. And the less weight you have to lose, the slower it goes.
(38:24):
Now, if you’re sticking to the Plant Paradox plan and you’re not losing weight, it’s worth talking to a doctor and figuring out if there’s an underlying cause you don’t know about. But for most people, even though the Plant Paradox is not a weight loss plan, it’s the perfect plan for sustainable health, longevity and yes, for losing a few pounds. So eat plenty of leafy greens and don’t be afraid of fat.
(38:56):
The Dr. Gundry Podcast is brought to you by Progressive. Progressive helps you compare direct auto rates from a variety of companies so you can find a great one, even if it’s not with them. Quote today at progressive.com to find a rate that works with your budget. Progressive Casualty Insurance Company and affiliates comparison rates’ not available in all states or situations.
Heather Dubrow (39:24):
Hi, everyone. It’s Heather Dubrow, telling you to check out Heather Dubrow’s World on PodcastOne. Every week, we discuss the hippest, hottest, newest trends in health, wellness, parenting, style, and so much more, including all things housewives and botched. Download new episodes of Heather Dubrow’s World on Thursdays and Fridays on PodcastOne, Apple Podcast, Spotify, and Amazon Music.
Dr. Gundry (39:51):
It’s time for our audience question. This week’s questions come from my recent Instagram post about eating three Brazil nuts a day for your daily dose of selenium.
(40:01):
From Mickendoodle, “Is it safe to eat Brazil nuts with half or no thyroid?” From Ms. Carrisas, “How many for a kid? Some say Brazil nuts aren’t safe for children.” From Renee Kakarinas, I hope I got that right, “What happens when you eat too many Brazil nuts, as in too much selenium?” Shock58, “Is there an alternative? I’m highly allergic to Brazil nuts.”
(40:26):
Here’s my answer to those questions. It’s absolutely safe to eat Brazil nuts with half or no thyroid. How many for a kid? Well, kids actually don’t need that much selenium when they’re young. So if you don’t want to give it to them, that’s fine with me, but give them a half of Brazil nut, they’ll be fine. You can eat too much selenium and it can actually suppress your metabolic function, but it’s actually a lot of selenium. But Brazil nuts have about 200 micrograms of selenium in three, and that’s exactly about the right amount. Is there an alternative? Yeah, get yourself a selenium capsule. 200 micrograms is just perfect and you’ll be fine.
(41:07):
And now, it’s time for the review of the week. Joe, from Apple Podcast give the podcast five stars and writes, “The best! Dr. Gundry is the absolute best. His recommendations have worked wonders in my life. Change is noticeable in just a few weeks after following his dietary recommendations. There are many wonderful physicians who are giving us relevant and realistic longevity information, the healthcare establishment will not give. Dr. Gundry is at the top of the list. I cannot recommend this podcast more.”
(41:38):
Well, thank you very much, Joe. Thank you for joining me today and please rate and review the podcast wherever you get your podcast. I love hearing from you and who knows, just like Joe, we may be reading your review next week, so please keep sending them in because I’m Dr. Gundry. And I’m always looking out for you.
(42:00):
Thanks for joining me on this episode of the Dr. Gundry Podcast. Before you go, I just wanted to remind you that you can find the show on iTunes, Google Play, Stitcher, or wherever you get your podcast. And if you want to watch each episode of the Dr. Gundry Podcast, you could always find me on YouTube at youtube.com/drgundry, because I’m Dr. Gundry and I’m always looking out for you.
