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Fat Loss Supplements for Women

This is an excerpt from the now completed Women’s Book.  It is part of a longer chapter looking at general use supplements with sections on luteal phase specific supplements (including PMS), and supplements specifically for women entering menopause.  No joke.  So here’s an excerpt on fat loss supplements for women.


Fat Loss Supplements

Perhaps the single most popular, lucrative and marketed type of supplement is those aimed at fat and weight loss. It’s an industry filled mostly with nonsense and false claims with hundreds if not thousands of products having come and gone with little to no effect. This has led many to conclude, at least partially correctly, that there is no product that any impact on fat loss. But this is a little bit too extreme of a conclusion.

There are absolutely compounds that have been shown to have some effect on one or another component of fat loss.… Keep Reading

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Insulin Resistance and Fat Loss

The topic of insulin resistance/insulin sensitivity  and body fat is one that is still rife with confusion and misinformation.  Specifically, it’s usually stated that insulin resistance causes fat gain or that insulin sensitivity improves fat loss.  However, in at least one of my books (The Ultimate Diet 2.0) I stated that insulin resistance is superior for fat loss, which seems to run against both common thought and common sense.  So let me address the topic again.

How Hormones Work

A hormone is any substance in the body that causes something to happen elsewhere. Technically you can divide up neurotransmitters (which work locally) and hormones (which work elsewhere/all over the body) but this is unnecessary detail.  So a hormone is released from some gland or another (i.e. thyroid from the thyroid gland, insulin from the pancreas), binds to a receptor somewhere and makes stuff happen (a technical term).

The almost universal analogy for how hormones work is the lock and key analogy. … Keep Reading

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The 3500 Calorie Rule

I’ve previously written about the concept of energy balance and why many people’s understanding of it are incorrect. Today I want to revisit that by providing an excerpt from The Women’s Book.  Specifically I want to address one of the oldest “Rules” of dieting, what I will call the 3500 calorie rule.  This is another place where, due to their misunderstanding of what it represents, many make some truly hilarious arguments against energy balance.  So let’s clear things up.


The 3500 Calorie Rule

I’m fairly certain that almost all readers of this book are familiar with the old rule that 3,500 calories equals one pound of bodyweight. Which leads to very simple mathematical approaches to weight loss via the energy balance equation. Presumably the simple act of decreasing food intake by 500 calories/day, or increasing energy expenditure by 500 calories/day, should result in exactly one pound of weight loss/week.

And whenever people do that, it never works out.… Keep Reading

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DEXA vs Calipers for Body Fat Estimation

Since the beginning of my career I’ve emphasized the importance of paying attention to body composition over body weight alone.  In most of my books I tend to base diet set up on body fat percentage as well as that determines a lot about someone’s physiology.  But my numbers are generally based on older methods, primarily caliper measurement.  And in that DEXA is becoming more common, I want to look at DEXA vs calipers for body composition measurement.

DEXA vs Calipers, etc.

One of the more recent approaches to measuring body composition is DEXA (Dual-Energy X-ray Absorbitometry) which does a full-body scan and can measure things like bone density (critical for women) and other tissues.  And it gives what is proposed to be a more accurate estimate of BF% than older methods.  It can even do something where it gives you one value for upper body and one for lower body.… Keep Reading

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What is The Best Diet?

Having revealed the Final Secrets of the Illuminatty last week, I want to switch gears and present an excerpt from a new book that I may or may not be in the process of writing.  Yes, the reference list is tweaked numerically and this hasn’t been edited (it’s barely spell checked).  Deal with it.


What is the Best Diet?

One of the most common questions I see/get is “What is the best diet?” as if there could be any single dietary approach that can possibly be appropriate for all people, all situations, all contexts and all environments.

It would be like asking “What’s the best car?” without the understanding that the answer depends on the situation. The best car for a family with kids is not the same best car for a male trying to impress women.

And the same is true of dieting. Best can only be defined relative to the specific context.… Keep Reading