Misapplications of Popular Weight Loss Advice, and Identifying the “Healthiest” Diet

After Eric’s first earthquake experience, today’s episode begins with a brief discussion of natural disasters. That’s followed by Greg’s segment, which covers popular weight loss advice that may do more harm than good. While most of the ideas that catch on and get popular originate with bodybuilders and physique athletes, they are often misapplied when generalized to other populations (that is, most people). Finally, Eric presents a segment that addresses a very common question: what is the healthiest diet? This yields a discussion about evidence-based guidelines for structuring a diet that supports general health, wellbeing, and longevity, while addressing some common misconceptions along the way. SUPPORT THE PODCAST Join the Research Spotlight newsletter : Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. MacroFactor If you want to learn more about our MacroFactor diet app, check it out here . To join in on the MacroFactor conversation, check out our Facebook group and subreddit . Coaching Get personalized training and nutrition plans from our expert coaches: Learn more here MASS Research Review Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly. Sponsors BulkSupplements: Next time you stock up on supplements from BulkSupplements.com , be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. Sports Nutrition Association: Learn more or become a member of SNA . The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business. TIME STAMPS Intro/Announcements (0:00) Natural disasters (1:37) How to support the show (17:03) Popular weight loss advice that may do more harm than good (21:16) Characteristics of an effective long-term weight loss diet (29:56) Rigid macro counting (31:07) https://www.strongerbyscience.com/goal-setting/ https://macrofactorapp.com/cheat-meals/ Really high protein targets (50:08) https://www.youtube.com/watch?v=P6GRoE7SYmI Eat bland foods (59:33) https://pubmed.ncbi.nlm.nih.gov/15930436/ Focus on outcome (1:11:25) https://www.strongerbyscience.com/goal-setting/ Summary and conclusions (1:23:14) What is the healthiest diet? (1:35:35) Major health issues that are impacted by dietary habits (1:45:14) The purpose and value of broad dietary guidelines (1:51:12) 2015 Healthy Diet Indicator criteria (1:54:29) https://pubmed.ncbi.nlm.nih.gov/30364851/ 2020 Healthy Diet Indicator criteria (1:57:46) https://pubmed.ncbi.nlm.nih.gov/33344879/ General overview of healthy dietary pattern characteristics (2:04:03) “Named” diets that meet many of the Healthy Diet Indicator criteria (2:15:11) https://www.nhlbi.nih.gov/education/dash-eating-plan https://www.health.harvard.edu/blog/a-practical-guide-to-the-mediterranean-diet-2019032116194 Popular perspectives that are unsupported by evidence (2:21:11) Summary and conclusions (2:27:09) MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter : Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . RECOMMENDED PRODUCTS Try MacroFactor for free : Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play . BulkSupplements : Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review : Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.