Calories In/ Calories Out: Let’s Talk about It Compassionately and Honestly with Dr. Allan Bacon

Are you overcomplicating your weight loss journey with trendy diets and misinformation? In this episode of Quiet the Diet, Michelle Shapiro sits down with Dr. Allan Bacon to debunk common weight loss myths, exploring the roles of calories, stress, hormones, and emotional eating in achieving sustainable fat loss. Tune in to hear: How influencers often present fragmented nutrition information, missing the bigger picture. [00:01:28] The fundamental concept of calories in vs. calories out is established as the foundation of weight loss, but it’s not the full story. [00:03:01] How calorie tracking often fails due to errors in tracking and inaccuracies in questionnaires. [00:04:58] Misconceptions around hormones like cortisol and insulin and their roles in fat storage and energy regulation. [00:07:01] How stress impacts body composition through its effects on sleep, movement, and eating habits. [00:12:05] Debunking myths about metabolic adaptation, with a focus on how little resting metabolic rates actually drop after weight loss. [00:19:19] The importance of non-exercise activity thermogenesis (NEAT) and how daily movement significantly influences calorie expenditure. [00:22:30] The myth of raising resting metabolic rate through supplements like caffeine, stressing that lifestyle changes are the key to success. [00:29:32] Emotional eating and a study showing how emotional eating habits are learned and can be unlearned. [00:37:48] The concept of discordant hunger cues is explained, detailing why people who lose weight often feel hungrier and how this impacts long-term weight maintenance. [00:44:39] How palates can change over time, reducing cravings for hyper-palatable foods and making healthy eating easier. [00:56:09] Watch the full episode on Youtube Thank you to our episode sponsors: Try Kion Aminos and save 20% at getkion.com/quiet WalkingPad: Use code michelleshapirord to get 30% off Connect with Dr. Allan Bacon: Website: https://mauiathletics.com/ Instagram: @drallanbacon Quiet the Diet Podcast Page Follow the pod on IG Episode Page (with full transcript!) Work with Michelle: Apply to work with a functional Registered Dietitian at MSN LLC Join our holistic anxiety program Learn more about the practice Free Resources: Get started with any of our free guides Sign up for the Newsletter Join our FREE membership community! Connect with Michelle: Follow Michelle on IG