Speaker 1 (00:04):
I’m Conrad Yam Sudur from Lira Uganda, East Africa. Thank you so much, Dr. Gundry, for sharing with us so much knowledge. I’m happy I’m a healthy 65-year-old because of the knowledge I’ve learned from you. I’ve got a new concept of who I am, and that has made me so healthy.

Speaker 2 (00:27):
Does this really help melt the fat away? I’m gonna talk to you about four fat burning myths and my number one secret for melting fat fast. Stay tuned. A few years ago, the wildfires came through my town in California. I lost my home. But what haunted me wasn’t the fire itself. It was what I saw in my clinic weeks later. Neighbors I’d known for years, burning eyes, crushing fatigue, lungs loaded with invisible ash they couldn’t even see. That’s when it hit me. The air inside our homes is silently working against us. Every single day, not just during wildfires, but right now in your home. From your candles, your furniture, your cleaning products. That’s why I created Total Air as part of my new brand, Homekind. Medical-grade filtration, the same standard I trusted in the operating room, now protecting your family at home. Go to homekind.com and use code CleanAir for 10% off total air filters.

(01:41):
Because every breath matters. Make each one count.

(01:49):
All right, myth number one, counting calories helps you lose weight. Here’s the bad news. A calorie isn’t a calorie. The idea that calories count came from a time when none of us knew about the existence of the human microbiome, that huge collection of bacteria, fungi, parasites that live in our gut. We didn’t know how much food, how many calories the microbiome was potentially able to eat. We, for themselves. We also didn’t know that types of bacteria are really good at extracting calories from the food you eat and giving them to you. We also didn’t know that bacteria are really good at controlling your desire for certain foods, particularly high calorie sugars and concentrated sugars and fats like saturated fats. So we didn’t know any of this. The fact is that if we have a proper microbiome and we give the microbiome the types of calories in fibers that they wanna eat, they can eat much of your food and actually control your appetite.

(03:31):
As you know from unlocking the keto code, there’s a beautiful experiment that was done, uh, with Chinese where they were put on either a seven or 14-day water fast. Half the group got 100 calories of prebiotic fiber. Now, if you listen, prebiotic fiber, we cannot digest. But our gut buddies, our microbiome loves it and they eat it. The group that was given the prebiotic fiber had no hunger despite a seven-day or 14-day water fast. That’s because the bacteria said, “Hey, we got what we need to eat. You don’t have to go looking for food.” It’s called the gut-centric theory of hunger, and it’s really empowering to know that you can give your bacteria control over what you eat. And again, you want calories eaten by your bacteria. That way, you can eat more calories and not worry about it. So the other thing, please, everybody wants to know why aren’t there any calorie counts in my books?

(04:50):
Why aren’t there any macros? Why don’t I say there’s this many carbohydrates, there’s this much fat, there’s this much protein. When you’re doing this right, none of this matters. And I stand by that. Myth number two, exercise long and often for weight loss. Well, I got news for you. Exercise, as you know, I am a big fan of, and I like to exercise. But does exercise help you lose weight? Couple reasons, no. Number one, uh, animals exercise for one of two reasons. To find food or to not be someone else’s food. And we actually come from the same lineage. Uh, my dogs go for a run or a walk with me every day. When we get back, they look at me and say, “Okay, we did our work. Uh, we’ve caught our kill. Let’s eat it.” And that’s when they eat. Interestingly enough, if we don’t take a walk or I gotta run out the door or something, they’re not even hungry.

(06:11):
They don’t even look at me like, “Okay, we did it.” And I see so many people who exercise strenuously, and they’re really hungry, and they overeat from their exercise. I’m a perfect example. When I was 70 pounds overweight, I was what was called a Clydesdale runner. I ran 30 miles a week. I was doing 5K, 10K every weekend, and yet I was 70 pounds overweight. Why? Because quite frankly, I was always hungry. And I was eating the wrong foods. When I stopped that and actually reduced my exercise program, that’s when I really started to lose weight and keep the pounds off.

(07:03):
You heard me say before that we’re over-proteinized in this country. Most people don’t need more protein, but they need better protein. That’s why when I do choose animal source protein, I make sure it’s the highest quality I can find. It takes the guesswork out of stocking my freezer with high quality options, so I always have something nutritious ready when it’s time to make a meal. Butcher Box delivers a variety of high quality proteins, all carefully sourced so you can feel confident about what you’re serving. They’ve already done the research and made the tough sourcing decisions, so all you have to do is decide what’s for dinner. I love keeping their wild-caught seafood and organic chicken on hand because they make it easy to prepare a healthy meal without another trip to the store or resorting to takeout. If you’re looking for an easier way to get great meals on the table, go to butcherbox.com/gundry to get $20 off your first box plus your choice of free ground beef for life or free chicken thighs or top sirloins in every box for a year with free shipping always.

(08:11):
Again, that’s butcherbox.com/gundry.

(08:19):
Now, I was in a study years ago. People have looked at people who’ve had sustained weight loss over a period of time, long period of time. Sadly, as almost everybody knows, diets don’t work for sustained weight loss. In fact, most studies show that anywhere from 95 to 98% of people who lose weight on a diet, uh, quickly regain that weight within a year. Now, long-term successful weight loss, it turns out that the difference between the long-term successful weight loss folks and the people who couldn’t keep it off was the long-term people had an exercise program that they could stick with. And that was the one fundamental difference in long-term weight loss. We’ve seen that during the pandemic. A lot of people, their exercise programs, uh, fell in the toilet. The gyms were closed. There was no way to get to a spin class, a Pilates class, a yoga class, a weight training, uh, routine.

(09:36):
And people’s weight really started to go up. And I have a fun time watching my patients as each wave of COVID has gone by and we return to those activities. We can actually see people stabilizing their weight and lose weight. But with each wave, we see the exact same thing happen when everything shuts down again. So exercise is a great way to keep fat away, but not to lose weight initially. Myth number three, eating fat will make you fat. Now, I’ve talked about this on a previous podcast. But in fact, if you eat the right kinds of fat, and if you eat them during the right times, and you don’t eat fats with refined carbohydrates, fats can actually help you lose weight. So extra virgin olive oil helps you lose weight. Very good studies comparing two groups of people where one group got extra virgin olive oil, the other group didn’t.

(10:44):
The group that got the olive oil lost two to three kilograms more than the group that didn’t get it. As I talked about in unlocking the keto code, you can take people with extra virgin olive oil as their standard, change them over to MCT oil in the same amount. And MCT oil, medium chain triglycerides, gave an additional two to three kilogram weight loss compared to what was experienced with extra virgin olive oil. So here’s a great trick that I talked about in unlocking the keto code. Take your olive oil, mix in some MCT oil, it’s flavorless, and then use your dressing, apple cider vinegar, balsamic vinegar, any vinegar, and use that on your dressing, on your salads. Gradually build up the amount of MCT oil, so it’s about half and half olive oil. And watch what happens. So fats don’t necessarily make you fat. One avocado a day is shown in human clinical trials to make you lose weight.

(12:02):
Part of the reason is that avocados have a lot of fiber that your gut buddies love and they’ll take care of you. Final myth, being in ketosis twenty four seven is the best way to melt fat. The problem is we were never designed to be in ketosis twenty four seven. Can you imagine our ancestors who were trying to stay in ketosis like so many people claim we were, and we killed a buffalo? Can you imagine we’d say, “Oh my gosh, I should really only eat four ounces of that buffalo because I’m trying to maintain ketosis.” Of course not. We would eat our full. We would try to fill up with as much and restore fat. The studies in animals and in humans show that twenty four seven ketosis is really one of the worst ways to improve your health. And because of a lack of time, check out Unlocking the Keto Code and find out why.

(13:11):
Now it’s time for the question of the week from @Judith Jensen2457 over on YouTube on my episode about cottage cheese. They asked, “What is wrong with cottage cheese? Well, if you watch my episode or listen, you probably would know what’s wrong with cottage cheese. First of all, unless it says cultured, it is not a fermented food. And only fermentation breaks down that mischievous sugar molecule in milk called Neu5GC, which we hate and causes inflammation in us. Number two, most cottage cheese in America is made from casein A1 containing cow milk, and that’s the wrong stuff. So if you can find cultured A2 cottage cheese, go right ahead. Lastly, we are over-proteinized in this country. We don’t need any more protein. So hope that answers your question. Great question. Now it’s time for the review of the week, a review from @OT7 over on YouTube on my episode about parasites.

(14:26):
They said this is one of your very, very best videos, Dr. Gundry. Thank you for all this information. Well, thank you for writing. Since I study parasites in all my patients’ stools, I can assure you that the vast majority of you, me, do not have any parasites, and you do not need a parasite cleanse. Besides, even if you do have the common most parasites, they are almost always self-limiting, and your microbiome will take care of them, which brings me to the ultimate point. The healthier your microbiome, the better they will resist parasites. Thanks for that.

Speaker 3 (15:15):
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Speaker 1 (15:28):
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Speaker 3 (15:34):
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Speaker 2 (15:49):
That’s a wrap on today’s episode. And before you go, I wanna leave you with one task. If anything you heard today made you think, made you wanna dig deeper, or gave you something you’re going to pass along to someone you care about, please take 15 seconds and leave a five-star rating and review on Apple Podcasts or Spotify. I know that sounds small, but those reviews are how Apple and Spotify decide which shows to surface to new listeners. And this show only grows when people who’ve never heard of it suddenly find it. That person finding this podcast today could hear something that genuinely improves their life or the life of someone they love, maybe even saves one. Everything I share here comes from my research when writing my next book and my clinics where I’ve been seeing patients six days a week for over 25 years, working with nutrition and supplements as the primary treatment.

(16:52):
This is real world medicine. Help me get it to more people. And thank you. Truly thank you. I’m Dr. G, and I’m always looking out for you.