Dr. Mindy Pelz on Weight Loss

New set point for exercise and calories

Food more important than exercise (but both)

Timing issues

Small eating window is extremely effective

Keto diet but not all week

Protein kills hunger the most, increases metabolism, has the most macronutrients.

1 gram protein for every pound of body weight (250 grams = 9 ounces)

High protein diet is the best one for weight loss.

Note: broccoli is high in protein (and fiber).

Next most important is fiber. Net carbs is total carbs minus fiber (fiber prevents sugar spike) and some microbes work on fiber to tell liver to say “start burning fat”.

Whole foods only. Nothing in middle aisles of grocery stores. No fast foods.

Combine with exercise. Walking, biking. Moderate daily walk (10,000 steps) and weekly intervals of intense cardio.

Bedtime: dangerous time

1 tsp of MCT oil (part of coconut oil) turns off hunger hormone