SPEAKER_00 0:00

Calories. I can't tell you how many flipping times I'm on social media and I use the word calories. This episode is talking about the truth of calories and the context, because while yes, I live and die by saying the word calories, probably too much. I understand that. The the sequence of events and the misconceptions people have around calories in versus calories out and how that affects your body, your body, your weight, all this kind of stuff. Um, this episode is diving into yes, calories in versus calories out.

SPEAKER_02 0:48

However, I think that's a very divisive phrase.

SPEAKER_00 0:53

Exactly. Because what happens is, as we kind of break this all down, there's a lot of context and nuance. What affects the equation of calories in versus calories out. So this whole episode is, I highly recommend we listen to this whole thing because we're gonna be getting into all the complexities of what actually affects calories in versus calories out, and how we accurately look at food labels, how we accurately look at this whole process. So you're no longer being duped on, well, I swear I'm controlling calories and I'm just not losing weight. It may not always be your fault. There's also there is context in here. Yes, it's about calories, but the quality of calories matter. And so this episode is going to dive into the details of that.

SPEAKER_02 1:42

Calories in, calories out. Is that true? You will find out if you listen. Ready to go?

SPEAKER_00 1:47

Let's do this.

SPEAKER_02 1:47

All right. Where do you want to start?

SPEAKER_00 1:49

I mean, obviously, from a vitals check perspective, like what is calorie counting, the clinical foundation, the science, um, kind of just breaking that down. How did calories come about?

SPEAKER_02 2:02

Well, so uh I had never heard of this until I started looking into it. But apparently, no, you put it in here.

SPEAKER_01 2:12

Yeah.

SPEAKER_02 2:12

Uh, this at water factors. Yep. I you you knew about that. I had never heard that. Oh, yeah.

SPEAKER_00 2:18

You didn't know about the the 20% variance?

SPEAKER_02 2:21

No, I just hadn't ever heard of like that term. So calories are just a unit uh of measurement. Uh it's the amount of energy needed to raise one uh raise the temperature of one gram of water by one degree Celsius.

SPEAKER_00 2:36

And this is why the carnivores lose their friggin' minds, is they hear how calories is created in a bomb calorimeter machine and raising the temperature of water and then taking that foundational science and then breaking it down as we're gonna get going into, they don't, they can't they don't they just can't wrap their head around the next step. And so, yes, that is exactly how calories is figured out with food.

SPEAKER_02 3:02

That's how calories are determined. But what happens is that we use these numbers that there's four calories per gram of protein, there is four calories per gram of carbohydrates, and then there is nine gram nine calories per gram of carb. Yes. So four for protein, four for carb, nine for fat. Yes. Yep. And but the thing that ha the um the conversion numbers for calories are based on those four, four, and nine.

SPEAKER_00 3:35

Correct.

SPEAKER_02 3:36

And that seemed after some American chemists who discovered this or whatever back in the 1800s. And these are general conversion factors that are just applied indiscriminately to all food.

SPEAKER_00 3:47

Yes.

SPEAKER_02 3:48

But all food, you sound like you're gonna say something.

SPEAKER_00 3:51

I was just gonna say, but this isn't the end all be all. As we kind of break down this episode, we're gonna go into all these different nuances of how what affects calories in versus calories out, and this all breakdown. Because it because just so we're clear, as we're kind of unpacking this, so four calories per gram of protein, four calories per gram of carbohydrates, nine calories per gram of fat. Those numbers come together of how we get our quote unquote quote unquote TDEE, your total daily energy expenditure, calorie burn per day, and how it adjusts over time. Now we're gonna get into that in the future, but it's just the whole idea of like when you hear, oh, I'm eating 2,400 calories, your four gram, four calories per gram of protein, plus your four calories per gram of carbohydrates, plus your nine calories per gram of fat, is what equates to that number, which is 2,400 calories, 2,700 calories.

SPEAKER_02 4:52

And that's how our food labels work. That's how our food labels work. If you wonder why there's 200 grams or 200 calories in your protein bar, they're using these numbers.

SPEAKER_00 5:02

They're using these numbers.

SPEAKER_02 5:03

And that is, I think it's a good way to generally do that, but all food is metabolized differently. The food matrix is different on different foods, processing methods make this variable, meal composition changes and affects this, so it's not perfect, as you mentioned.

SPEAKER_00 5:24

Well, yeah, and that's why it's like, but it truly does always come down to calories. Now, when we break this farther down, different calories of food, protein, carbs, and fats in particular, and even like when you equate fiber into this whole mix, have different values in the body in the sense of how it's metabolized, how efficiently it's metabolized, how fast it can become fat, how slow it becomes fat, all this stuff matters, and that's why we're gonna keep unpacking this episode. But starting from the 30,000-foot lens, when you when people have to understand the only way to burn body fat is to build a caloric deficit, an energy balance deficit, where if you are eating more food per day, then your body needs to run its whole its whole body, it will store that excess food as fat. Because for up until about 100 years ago, your body had to be very good at storing fat because feast and famine was very a it was a it was a very normal process. And it wasn't until the last hundred years or so with modern agriculture where food has become so readily available and cheap, there's not long periods of time of undereating or lack of food sources. Um, and so it's super important to know there's nothing secret about the food supply that's inherently making you fat. There's just fundamentals that humans haven't really had to deal with up until the last hundred years because yeah, it wasn't normal to have be able to go to a grocery store throughout the week, throughout the day, and always have food available. Doesn't mean that your meal frequency, we'll get into that.

SPEAKER_02 7:21

Well, because I think people are always saying that, well, it's not about calories in, calories out. You hear that all the time. And it's like, well, it may be hard to figure out the calories in and the calories out, but that doesn't make that statement still not accurate. Because like it's hard to know, well, what's my gut microbiome doing and how well is it absorbing? And so, how do we know what the calories in is? And those are valid questions because I think it can be tricky to figure that out, but that still does not negate the fact that thermodynamics, this is how it works.

SPEAKER_00 7:52

It's and that's that's the hard part when you start getting into the weeds of these different diet culture groups, is they bring up valid points. Like, for example, let's uh kind of unpack a little bit one of the big variables that affects uh heavily on the ability to control your caloric intake and the the ability to boost your metabolism. This talking about your favorite thing, exact thermogenic effect of food, uh-huh, which is crazy enough, your body, as you'd expect, take it takes energy to break down your food. Because it all the all the enzymes, the acids, the body, the stomach having to move stuff around, it takes energy to break down the food for us to be able to use. Now, that's not equated equally. So this is why I success so much protein. I eat 260 grams of protein a day, is because protein by far has the highest thermogenic effect of food. Um it like it it's somewhere between like 20 and 30 percent of your daily intake of that of that calorie is used to break down protein to its base amino acids for your body to use. So, again, one of the first and foremost cheat codes I always allude to people is when you're thinking of calories, number one, the calorie choice of choice to start protein. It's gonna help boost your thermogenic effect of food, which is gonna help take more energy to break down that protein. It's gonna help with satiety and the feeling of fullness. Because, like, as I as we kind of I mean, it goes into the next point, but it's like one of my favorite stories on this is who here loves uh the movies. I I love movies, I love movies, and I'm for the longest time. I used to before the Netflix and all this kind of stuff, I loved going to the movie theater. I still do, but we should do it more. Um and when you eat a you go to the movie theater and you get a large movie popcorn. That large movie theater popcorn is like 1,300 calories of carbs and fats. Okay.

SPEAKER_02 10:05

And you don't feel like you eat all the butter on it.

SPEAKER_00 10:07

I will literally eat an entire bag before the movie starts, just in the previews. And then 15 minutes into the movie, I'm like, I really want a second bag. To put this in perspective, 1,300 calories of baked chicken in protein is like seven chicken breasts. Maybe nine, depending on how big they are. First off, try eating seven chicken breasts in one sitting. And second off, try eating seven to nine chicken breasts in one sitting and not feeling full for the next nine hours. And so that's why, as we kind of unpack, prioritizing protein for the thermogenic effect of food, for uh the feeling of fullness is one of the best strategies to prioritizing those calories. That's number one.

SPEAKER_02 10:58

I found research that showed that a high protein diet, so like that's 29% of your calories, is what they use as a cover.

SPEAKER_00 11:08

Rookie numbers.

SPEAKER_02 11:09

If you eat that much protein, your daily energy expenditure goes up by as much as 492 calories per day. No. So that means you burn an extra 492 calories with that high, higher.

SPEAKER_00 11:23

Exactly.

SPEAKER_02 11:23

And so that's that's a big difference.

SPEAKER_00 11:25

I mean, and and that's that's the power of, and this is where the carnivores can tend to get their argument. Sometimes the keto people a little bit, but again, you can still overconsume the fats indochloric surplus, which limits this. But in general, this is why people go, David, I I I'm eating, I feel like I'm eating more because I'm feeling fuller longer, but I'm losing weight. It must not be about the calories. No, it's still about the calories, but we're talking about parts of the equation that affect calories in versus calories out. And so this is a part of that process of calories out because you're increasing your caloric burn out because you're prioritizing protein.

SPEAKER_02 12:06

And okay, I do not have any data on this, but this is um something that I just have an opinion on.

SPEAKER_00 12:13

Fire away.

SPEAKER_02 12:14

Uh if I eat a protein bar, which you love, I do not feel like it is as satiating as if I ate chicken.

SPEAKER_00 12:23

Oh, 100%. We've I mean, uh that's that's kind of farther down when we talk about the food industry.

SPEAKER_02 12:28

Like I just I just think that because you we're talking about protein here, but I think where you get your protein from does play a role into this as well. 100%.

SPEAKER_00 12:38

Well, that's where I mean that kind of goes well into the the microbiome variable and just it kind of, which is just the whole idea matrix of again, the more processed a food is, the more it's designed to be absorbed quickly. Well, if it's designed to be absorbed quickly, it's not going to be as satiating. And it may not have, I don't have 100% data on this, it may not have the same thermogenic effect because it doesn't take as much effort to break it down. So, yes, this goes into the next fact of something to very much consider when you're trying to control your caloric intake, prioritize whole foods. The more the whole food, the more time and energy it's gonna take to break down that food, which is gonna take more calories to burn, and it's gonna help you feel fuller longer. So you're right. Like, there's no question, if I'm in a position where I'm leaning on protein bars too much, I'm definitely more hungry than eating eggs, egg whites, baked chicken, beans, legumes, stuff like that. I'm efficient. I'm I don't prioritize cooking enough meals. I know. I know.

SPEAKER_02 13:47

You do pretty good.

SPEAKER_00 13:49

I'm working on it.

SPEAKER_02 13:50

Uh the microbiome is another part of this because different people can eat the same food and it does seem to make like make a difference at how much they burn.

SPEAKER_00 14:00

The big one is the flip side, celiacs.

SPEAKER_02 14:02

Yep.

SPEAKER_00 14:03

Um, you want to break down like celiac disease and like how uh this if you're taking in gluten and you have an inflamed bowel all the time, it's a wasting disease.

SPEAKER_02 14:13

Well, because it affects your the lining of your intestines, so you it gets inflamed, and there you can see changes if you looked at it. It's and it can't absorb nutrition, nutrients the same way as a normal person because there are antibodies that are attacking your your body and causing that.

SPEAKER_00 14:33

And so those people are gonna absorb food completely differently than someone who's not and usually I don't want to say always, but usually someone who has celiacs is gonna have an underweight problem.

SPEAKER_02 14:49

If they don't realize they have it and they're eating gluten, yes.

SPEAKER_00 14:53

Because that's I I've actually met people that have celiacs that have overweight problems. Well, you can always overeat. Well that that but that's what I find so fascinating. Because I I remember a girl in high school I knew. Um she was couldn't put on weight, was couldn't put on weight, she was losing weight, and this is before like celiacs was really talked about. And every time she went to the hospital, it got worse. And she was at the hospital, it was getting worse. She was losing more gluten, and she was eating gluten in the hospital. And sure enough, they finally figured it out that she was celiac because she was losing weight, losing weight, couldn't put on any weight, she was eating all this food, but it wasn't doing anything. And then when they finally figured out she was celiac, got rid of gluten, and then boop, now the body can absorb better and it's all fine.

SPEAKER_02 15:40

And in because there's different bacteria in our gut, I mean, there's so many different types of bacteria in our gut. And different bacteria is they're different at being efficient in breaking down things like fiber into calories that you can absorb, and different bacteria species are gonna do different things, and so that it depends on what bacteria you have in your gut. And so I think this is one great reason that I I I'm just gonna be on a soapbox for a minute. That so many people come into their doctor and they want that antibiotic for that cough or for that cold when it may not be indicated. They but they want that antibiotic.

SPEAKER_00 16:21

I haven't confirmed this. What do you know? That one functional dude I send uh videos for you on TikTok. Yeah, he actually he he always sound like from from from a functional lens, he always goes back to he's like Chinese medicine. Well, yeah, but he also is like, and I I like this, I can't remember his name, but it's just the whole idea of like he always goes back to clinical research, he tries to lean on human human studies, but and then he always puts it into context um as best as he can, but he also is like, hey, antibiotics save lives, blah, blah, blah, blah. He made a comment that there's clinical studies that show that children in particular, after taking antibiotics, have an increased obesity incidence and they gain weight faster. And there's enough control trials on it. I gotta confirm this.

SPEAKER_02 17:06

I do not know the answer to this.

SPEAKER_00 17:07

But like they're I like I'll I can't you want to you want to quickly just uh Wait, can I finish my point? Yes, sorry.

SPEAKER_02 17:13

People want their antibiotics for whatever they want it for, even if it's not needed, even if they don't have a bacterial infection, which is what antibiotics treat. What do antibiotic antibiotics do, David, to the gut?

SPEAKER_00 17:22

Uh they can tell you're not listening. I'm researching as well. They destroy the bacteria.

SPEAKER_02 17:27

Yes, they destroy all the bacteria in your gut. That means there are they're destroying all the bad bacteria, also all the good bacteria in your gut. And so, do you think it's a good idea to take antibiotics if you don't need them?

SPEAKER_01 17:39

No.

SPEAKER_02 17:39

Yeah, because you're gonna just destroy your gut microbiome, and who knows what kind of bacteria are gonna build back up, and that's gonna impact how you absorb your food. So if you needed a reason to not request antibiotics so much from your doctor, there is one. That's just one. Alright, what are you finding over there?

SPEAKER_00 17:58

Is there stu or I should say R, because grammar. Is there studies that say kids give fat after antibiotics in human-controlled trials? Chat GPTing it. You need a better source. I'm gonna click whatever it brings up, I'm going to obviously look at the citation. Chat GPT obviously has been known to be wrong. They call it hallucinate. I call it lie. All right, here it is. I'm checking for actual human controlled trials, uh, not just mouse studies or observational associations. The key thing I want to pick down, pin down is whether uh antibiotics were assigned and the weight gain was measured in children. Uh I'm considering clinical trials where antibiotics were used. Blah, blah, blah. Here we go. I think my computer is fighting head.

SPEAKER_02 18:43

I got an answer from a better source. But yeah, we can't do that. It says um Yes, it is true. Multiple meta analyses and large cohort studies show that early life antibiotic exposure is associated with modest but consistent increase in the risk of childhood obesity. So it depends on how many antibiotics. So the risk goes up, the more antibiotics that are prescribed. Exposure within the first six months of life has a stronger association. And uh the the the propos one of the proposed mechanisms is the microbiome mechanism that it disrupts the antibiotics, they are gonna disrupt the developing gut microbiome during critical window when it's being established. So there we go.

SPEAKER_00 19:25

It's it is there, but I I think it's also important to know as we like unpack gut microbiome in the sense of all this stuff.

SPEAKER_02 19:34

We know nothing. I was gonna say that too.

SPEAKER_00 19:37

The amount of PhDs I've tried to like listen to, because everyone talks so much about gut microbiome. Because okay, it's the greatest sales sales process.

SPEAKER_02 19:46

Because it it it it's a big deal, right? It plays a role in all these things, it's huge, but we just don't know very much about it. So it's hard to make recommendations about it. Like we know this. We know that don't take antibiotics unless you need them, because we that will mess things up. But there's that doesn't mean that there's all these different supplements that you should be taking, right?

SPEAKER_00 20:06

Exactly. And like they people use the big word gut microbiome, and this product's gonna help you their gut microbiome and this, and it's like we don't know anything. Yes, eat more fruits and vegetables, get more soluble and insoluble plant fiber because it helps with the but with the gut microbiome. But anyone who says they have the specialty process to optimize fat loss to support your gut microbiome, they're full of the things we know are eat it eat fiber.

SPEAKER_02 20:35

Yeah, don't take too many antibiotics. I mean, I think those are well established, but outside of that, I think if anybody claims something like super definitive about the gut microbiome, I would not trust what they say.

SPEAKER_00 20:49

Now, here's a big one when it comes to like the the more values and focus, it kind of goes off the food industry angle and what we were talking about earlier. It is very true that one of the issues I have with people who hyper obsess over calories, and that's the only thing they think about, is they put themselves in a really tough situation where they look at a serving size of something, they eat the calorie of it, say it's Doritos or whatever hyperprocessed food, and while yes, if you ate only 1800 calories of if you're if you're if your total daily energy expenditure is 2800 calories, and you only ate 2,000 calories of Doritos, would you burn body fat? Yes, you would.

SPEAKER_02 21:38

However, you'd be miserable.

SPEAKER_00 21:41

You will undoubtedly lose muscle because you're not eating adequate protein. You the fact it that you could pull that off with the hunger you're probably gonna have would be like incredible. So so yes, it is very true, but don't kid yourself. I don't ma even Even though I understand it still comes down to calories, I don't eat a lot of chips and and I mean quest chips a little bit, um, but I don't eat a lot of I eat protein bars. I love chips. You do love chips. I love chips. I cannot imagine.

SPEAKER_02 22:17

I love chips.

SPEAKER_00 22:17

It's actually fascinating. I've watched it is fascinating how Lara and Jana can take a succulent sweet dessert and make it last three days. But what do you think? Bowl of chips never hammered. At least Lara hammers it.

SPEAKER_02 22:35

There's no if there's a bullsenio, I really struggle to not keep picking.

SPEAKER_00 22:42

Just one more. Just one more.

SPEAKER_02 22:43

And then that one looks really good. Do you want that one?

SPEAKER_00 22:46

Yeah. But that's that's the problem I have with the hyper obsession of calories alone when it comes to food industry. Because this is actually a a very important uh point to be careful of is when looking at the front of the bag and when looking at the the actual label, so it's super important to know a label is allowed to be off by 20% invariance based on the because of all this kind of stuff. And um, but in general, where they really dupe you in America, in particular, because we love big serving size products. We love to go to Costco, we love all this kind of stuff. Family size, because it's a better price, serving size in a container is crazy how many people still miss that one. Because it like family size bag, fine. You probably will be like, okay, of course there's more than one. But sometimes you get deceived on the front of the bag says uh 180 calories in the little box in the corner, and you're like, oh, okay. And then all of a sudden you're like, that's not bad. And then you go to the back and it goes serving size three. And so it's 500 calories.

SPEAKER_02 23:53

I mean, my argument, you said they're trying to trick us. I'm like, they're not tricking us. It literally says it on the bag.

SPEAKER_00 23:58

Oh, that's trick. No, I just think people need to read. No, it is a food industry play. Oh, it's a play. Yeah. I agree that it's a play. But they're not a food industry play trying to trick you into believing it's less than what it is, so you eat more.

SPEAKER_02 24:10

Yeah, okay. It is trying to do that, but it's not, they're not tricking us because it says it on the bag.

SPEAKER_00 24:14

Well, okay. Legally, they have to put it on the bag. Don't kid yourself. In the it's like a great example. Drives me friggin' bonkers, is this whole new uh, because of this whole new protein trend of everyone's obsessed with protein now, which is great, protein's great. All these hyper-processed food companies, the food industry, is finding ways to do that. So like there's like Snickers protein now. And then you look at it, and it says like nine grams of protein on 330 calories. That's a candy bar. And that that happens so much. We get in this position where in the front of the bag, like I always my always strategy from the food industry side is the front of the bag lies to you.

SPEAKER_02 24:56

Don't look at it.

SPEAKER_00 24:57

The back of the bag nutrition label tells you the truth.

SPEAKER_02 24:59

You know, you just cannot look at what it says in the front of the bag.

SPEAKER_00 25:02

And it's it just drives me bonkers because the amount of times somebody comes out with a product and they'll put protein on it, or they'll put like omega-3s or like whatever it is, but you actually look at how much is actually in it, and it's like, no.

SPEAKER_02 25:13

Well, because that protein Snickers has more protein than regular Snickers, right? So I mean, I don't know what if there's any rules on buying they're not.

SPEAKER_00 25:22

It's like there's not they're intentionally deceiving.

SPEAKER_02 25:24

Well, of course they are. They're trying to sell a product. What do you think?

SPEAKER_00 25:27

Yeah, but but like but that's my whole point. Like, here, here's it is fascinating how many people do get duped by that because they're like, oh, I see the word protein on the front. So it must mean it's a quality source of protein.

SPEAKER_02 25:40

How many times? Like, if you just okay, you know, don't just look at the back of the bag. That's it.

SPEAKER_00 25:46

Yeah, and I would like to put this this a really good opportunity to to talk about a previous episode. Oh, yeah, what? Uh I don't even want to go into the cascade effect to talk about carbs in the sense of insulin and all this stuff. Guys, if we if you have questions on carbs, insulin, and how it affects fat loss, fat gain, and health, we have an earlier episode that goes into all the details of it. So just go back to our early episodes. Like, stop being afraid of carbs. It was episode three.

SPEAKER_02 26:11

I knew it was early on.

SPEAKER_00 26:13

Yeah. So this episode three, Stop Being Afraid of Carbs. We go into the details of all the misconceptions and uh diet culture talking points that people use. So I'm like, I don't even want to dive into that because that's so where why why are you talking about carbs? Well, because I was thinking about all the different things, calories. Yeah. Like we talk about protein, uh-huh, and like we kind of just completely jumped over carbs, and I'm and I was like, that's something we probably should. We didn't talk about that either, you know. Well, that's what that's what I was going to next. Okay.

SPEAKER_02 26:42

What do you want to say? Um, what do you want to talk about? Carbs.

SPEAKER_00 26:44

I don't. If you guys have questions, I don't want to go into the leads. We already talked about it. Yeah. We have a whole episode on it.

SPEAKER_02 26:51

Have we done an episode on fat?

SPEAKER_00 26:53

We sh haven't. We gotta do that. Let's unpack that a little bit because I'll be the first one to say, because of the caloric density of fat.

SPEAKER_02 27:03

You're scared of them a bit.

SPEAKER_00 27:05

Lara teases me on how much limit I put on like olive oil on things and stuff because I'm I know the calories jump really quick. And like, yes, fat is important. But gosh, and also I'm like, ooh, it's just calories. She starts pouring the olive oil into a dish, and I'm like, This is the thing 200, 300,000,000.

SPEAKER_02 27:25

It's like 2,000 calories. I'm not using that many calories or that much oil. But okay, my thing is putting a decent amount of oil on your vegetables so they taste really good is probably not where most people are overeating their calories.

SPEAKER_00 27:40

See, I think you'd be thoroughly surprised. Now, I'm I'm on the other side. I I underuse olive oils and stuff like that for taste and stuff.

SPEAKER_02 27:52

Do you think people are eating enough vegetables with oil? Do not buy that. 100%.

SPEAKER_00 27:56

That is not where the people are dumping oils and butters onto vegetables to make them taste good.

SPEAKER_02 28:02

Okay, I'm talking about people cooking at home, not a restaurant here. No, I'm talking about at home too. Okay, people obesity, the obesity. No, no, David. The obesity problem in this country is not from olive oil and vegetables. It is not the main problem here.

SPEAKER_00 28:19

I'm saying it is a contributing factor because it's a calorically.

SPEAKER_02 28:22

I think it is a minor factor. I do not think this is the biggest problem in this world.

SPEAKER_00 28:27

I'm not saying it's not a problem. I'm not saying it's the biggest problem. I'm saying it is a problem. There are plenty of people that eat their own meals, and I watch them just dump in 400 calories of oil, and I'm like, bro, what are you doing?

SPEAKER_02 28:44

I still don't think that is their main problem. Are those people overweight you're saying? And they're trying to lose weight. Yes. And what I do not believe that their diet is perfect other than the oil on their vegetables.

SPEAKER_00 28:56

But there's plenty, but I can eat an easy, an easy talking point in that is these carnivores, people that go carnivore, and they lose their first 10 to 15 pounds of water weight and they stop losing weight because they're in a caloric, they're in a caloric maintenance or surplus because they're eating ribeyes all day and or ribeyes and a bunch of fatty stuff, and it's not putting them in a deficit because they're hyper obsessive.

SPEAKER_02 29:19

You're changing the no, no, we're talking about oil and vegetables, not ribeyes.

SPEAKER_00 29:23

It's just the idea that we need to take it all as a whole.

SPEAKER_02 29:27

I mean, I do agree with this.

SPEAKER_00 29:28

Fat is very calorically dense. Do you know something that if you don't think about you think I don't think about it?

SPEAKER_02 29:36

You are oh nope. I think about it every time.

SPEAKER_00 29:38

Nope. See, but again, I'm not talking about you. Oh, excuse me. I'm talking about general population here. General population.

SPEAKER_02 29:45

Olive oil and vegetables is not what's making America fat.

SPEAKER_00 29:48

Depends on how much oil you're putting on it.

SPEAKER_02 29:50

All right. I don't think we're ever gonna come to a conclusion on this. All right. All right, what else?

SPEAKER_00 29:56

Who thinks that uh to putting too much oil on vegetables to make them taste good is helping you stay fat? Does anyone believe that? Comment down below.

SPEAKER_02 30:08

All right, what else do you want to talk about here? Did you have anything else?

SPEAKER_00 30:12

Uh I mean, we kind of hit the main talking points I was thinking about. Like, so like takeaways, uh from counting calories to noticing, I think it is super important to know. Like, as you kind of break this all down, cal it still comes out of calories. Like, it's it's always calories in versus calories out. Now, the quality of the calories and how that whole process affects, like, for example, calories in. If you're eating more whole foods, like for example, uh TMI, we all know this. When you eat whole nuts and almonds, occasionally, if you were to look down at your toilet, you will see little pieces of nuts in your toilet. And so that is unabsorbed calories that technically we have studies on it, like people eating 200 calories of almonds, and the discrepancy of actually absorbed almonds could be somewhere between they absorbed 80 calories of the 200 all the way up to like 140, 160. But again, that's why there's power in eating whole foods because you're eating it, you're getting the satiety of it, but you're not necessarily absorbing it, so you're helping yourself out. So, um so from that, so like calories in and how that affects things.

SPEAKER_02 31:20

So calories in, calories out, it's true. How we all the factors that go into calories in, calories out can be more complicated.

SPEAKER_01 31:28

Yep.

SPEAKER_02 31:29

And I think uh key point that we could probably talk about more in another episode is just that fiber is so important. Yes. Because that's a huge part of a lot of this.

SPEAKER_00 31:39

It helps with hunger, it helps it it your body can't break it down very well, and so it doesn't really it's just basically empty calories or it's free calories. I don't know what we're doing. Sure, something like that.

SPEAKER_02 31:52

Technically we absorb some of it, but and don't take antibiotics unless you need them. And eat more protein. Yeah, olive oil and vegetables. Oh wait, was that not a take-home point?

SPEAKER_00 32:05

I would I would say So on a whole different note with that, what I brought Lara a Costco size olive oil.

SPEAKER_02 32:16

California olive oil.

SPEAKER_00 32:17

Yeah, we were all we were out and she was like, I don't know what I'm gonna do. So I've got like a Costco, the big old.

SPEAKER_02 32:21

I start getting anxious if I have not enough olive oil.

SPEAKER_00 32:24

I can tell you like there was they were still because I okay, so here we go for context. I have a glass spray bottle that I know every spray is 60 calories of olive oil. It's it it there's like a there's a it's like a milliliters in it. So I know that. Lara pours, and I it freaks me out.

SPEAKER_02 32:43

I can I am so good, David. I know what I'm doing. I got the feel. I got the feel.

SPEAKER_00 32:48

I there's so many people that say, I I how many patients come into your office and go, I know how many calories I'm consuming a day. I'm I swear I'm eating 1600 calories.

SPEAKER_02 32:59

Do you am I do I have a weight problem? I know what I'm doing, okay?

SPEAKER_00 33:05

You do.

SPEAKER_02 33:06

But if you struggle, if you want to lose weight, maybe measure your olive oil. That is fine.

SPEAKER_00 33:10

But it was but going back to that point, what there were the the pour bottle of olive oil was almost empty. Oh, yeah. Half the bottle of spray was still there, and you were like, but I want to pour it. I don't want to spray it.

SPEAKER_02 33:21

Well, I would have just on the screwed the lid to the spray and poured it. I when I am covering my vegetables with oil, I the spray bottle is I I cannot tell how much I'm using. I have I think I would use more if I sprayed because I'm like, there's not enough, keep spraying. But when I pour, I know. Yeah, but then you're I'm like, it doesn't look like there's anything on them. Exactly. But it did work really well for making tortilla chips for anyone who's gonna do that.

SPEAKER_00 33:45

You did use a tortillas great. Yep, that did work well.

SPEAKER_02 33:48

But um, I think we're going off on a tangent here. So um anything else to say?

SPEAKER_00 33:52

Um no, I think it hits it all like from calories perspective, prioritize protein, prioritize fiber, prioritize whole foods. Nothing we've said unique and different. Uh I hate to break it to you guys.

SPEAKER_02 34:03

There's nothing new under the sun.

SPEAKER_00 34:05

Yeah. But this hopefully gave you a little more context on why you should prioritize these certain things. And um maybe you were doing it all right. Maybe you learned something new on this episode.

SPEAKER_02 34:17

Sounds great. Give us a five-star review if you like us and send us an email if you have thoughts or questions.

SPEAKER_00 34:23

Yeah, comment down below if you have any ideas for future episodes on different topics, or if you have or or comment um or tag somebody that you think would be great for the show that's specialized in some uh part of medicine that has credibility that you would like to hear from. And uh, we're looking forward to future episodes.

SPEAKER_02 34:42

Awesome. See ya.