Calories, keto, fasting, glucose spikes. If you no longer know what to eat, this episode is for you.
Of all the topics in health, weight and diet may be the most crowded with misinformation. One week the advice is to count calories, the next it is all about macros. Carbohydrates are the enemy, then fibre is the answer. Many of these claims contain a grain of truth, which is what makes them so hard to untangle.
In this episode I am joined by academic dietitian Dr Nicola Guess from the University of Oxford to put the biggest diet claims to the test. We look at what the research shows on calorie deficits, keto, carbohydrates, continuous glucose monitors, ultra-processed foods, fasting and menopause, and finish with a simple way to build your plate.
Dr Nicola Guess is a dietitian and nutrition scientist whose research focuses on diet in the prevention and management of type 2 diabetes. She also runs a clinical practice supporting people with cardiometabolic disease. https://www.nicolaguess.com/
IN THIS EPISODE
00:00 Introduction
02:47 Does a calorie deficit still work?
06:03 Keto, insulin and the "fat-burning" theory
19:15 Should you be afraid of carbohydrates?
23:13 Glucose monitors and the fear of spikes
32:31 Can a CGM help you lose weight?
34:29 Ultra-processed foods and the snack aisle
42:40 Fibre maxxing
44:45 Fasting and meal timing
52:35 Menopause, metabolism and body shape
55:56 Nicola's plate, and the myth she most wants to bust
RESOURCES AND SUPPORT
World Health Organization, Healthy diet: https://www.who.int/news-room/fact-sheets/detail/healthy-diet
The Nutrition Source, Healthy Eating Plate: https://nutritionsource.hsph.harvard.edu/healthy-eating-plate/
International Diabetes Federation: https://idf.org/
International Menopause Society: https://www.imsociety.org/
National Alliance for Eating Disorders: https://www.allianceforeatingdisorders.com/
Full show notes and more resources are on our website. https://www.thewomanshandbook.com/
This episode is for general information and education only and does not constitute medical advice. Always speak to your doctor, a registered dietitian or another qualified health professional before making changes to your diet, medication or exercise routine.
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