Kettles, Calories & Energy Balance: What went wrong? by Dr Zoe Harcombe PhD | PHC Conference 2018

[Music] you so much thank you Sam for organizing this the third PHC conference thank you for attending and giving up what was probably your wedding invite somewhere down the road it's much appreciated I'll crack straight on for those of you who've watched me present before bottom left-hand corner I put references if there are any for that particular slide so not to clutter up the slide just make a little note of the number on the bottom left and you can find them on my website with the /ph c 2018 Ann Widdecombe probably the closest that Ettore MP got to becoming a national treasure when she performed on Strictly Come Dancing in 2010 now you may not know that her reality TV career started in approximately 2002 when Ann was a contestant on something called Celebrity Fit Club and at the end of Celebrity Fit Club and said if she ever wrote a diet book it would be just two pages long page one would say eat less and page two would say do more and her entire book would be bollocks [Applause] that wasn't the word I intended there but I couldn't think of another one why do we say eat less do more two reasons because we think there is a general principle that says calories in equals calories out and I do like how that abbreviates to psycho we also think that there is a specific formula to lose one pound of fat you need to create a deficit of three and a half thousand calories and I'm sure you've seen that in Women's Health magazine if not in government literature so why do we say that there is a principle of calories in and calories out because we think that there is a law of thermodynamics that says calories in equals calories out and before we see if that's true we just need to understand where the laws of thermodynamics came from because thermo means heat and dynamics means movement and they're about the movement of heat and they came about because scientists and engineers were trying to work out if we could make a perfectly efficient steam engine now it started in the early 1700s the first steam engine was developed around 1712 first locomotive came along in the early 1800s and the first use of the term thermodynamics is believed to have occurred in 1854 so they were about steam engines they were about trains they were about the movement of heat they weren't about dieting although they do apply to the human body so what are the laws of thermodynamics the first law which is a lot of people seem to think there is only one law it's also known as the law of conservation of energy in a closed system in thermal equilibrium energy can neither be created nor destroyed it shall be conserved that's the conservation of energy there is a very important second law which is sometimes called the law of common sense it can be expressed in a number of different ways it was expressed by some of the scientists as heat will always move from the warmer body to the colder body not the other way around an entropy this is the law of entropy the second law entropy literally means a gradual decline to disorder so you can also express the second law as in if you put heat into a system it will become more disordered and more and more disordered over time now the one that matters in the world of dieting is this one energy will be lost and energy will be used up in making available energy and the reason I headlined this presentation kettle's is because it's a lot less frightening than thermodynamics and the kettle beautifully illustrates what's going on with thermodynamics and we boil the kettle several times a day so the heat moves from the element to the colder water that's the movement of heat transference with entropy but then notice what happens energy is lost energy is used up in making available energy the kettle itself gets hot we didn't need that to happen energy is going out of the spout that is not helpful that's inefficiency and if you don't have an automatic kettle and you leave it on the heat you'll see what happens it bubbles and bubbles and bubbles and increasingly tends towards disorder so the kettle to me is the greatest example of what's happening with the laws of thermodynamics now there are actually four laws we only need to worry about those two in the world of diet in the final law every law group has to have a parameter the boundaries and so the third law simply says the circumstances in which the laws don't apply it it never happens so we don't need to worry about that and then they went back at the end of their development of the laws and said you know we made an implicit assumption that if object is in equilibrium with B and B's in equilibrium with C then a is in equilibrium with C so they recognized that they had to put that in as one of the laws because they had made that implicit assumption so what did we get wrong well first of all there is no law that says energy in equals energy out there is a law of conservation and it is different secondly entropy tells us that a calorie is not a calorie and this work was first developed beautifully there's your first great reference to note number two tapi looked happy 1996 works out the thermic effect of feeding the difference in energy used up in making available energy depending on where that energy came from and Tapie found out that if you eat fat about two to three percent of it is used up in making available energy carbohydrate it's about five to ten percent protein it's about twenty to thirty percent there's the metabolic advantage of protein so if you have a hundred calories of pure carbohydrate sucrose you've got about ninety two and a half available if you have a hundred calories of pure protein the closest that would be would be egg white omelets then you've got approximately seventy two and a half calories available another great paper that shows law two is by usually in fine richard fineman that she published a paper in 2004 that said if a curry were a calorie it would defy the second law of thermodynamics because we know that it isn't we also got wrong the fact that energy in and energy out are dependent not independent variables if you don't put coal in the steam engine it doesn't go anywhere if you don't put petrol in the car it doesn't go anywhere we tried to behave as if we can change one and nothing's going to happen to the other and we can no longer keep doing that and we flip between energy and weight as if they're interchangeable so what are the laws of thermodynamics movement of heat say about weight I've not forgotten to put anything on that slide that is what the laws of thermodynamics say about weights and I'll give you a really great illustration of why they don't say anything about weight they are about energy put approximately one pound weight of coal into a coal station a power station and you'll get about one kilowatt hour energy of electricity energy will have been conserved energy will have been lost and will have been used up in weight making available energy weight has nothing to do with any of that so how do we come about this weight conversion one pound three and a half thousand calories that's the deficit you need to create well not covering it here today because I did it two years ago at the PHC for instance in 2016 that reference will take you there one pound does not even equal three and a half thousand calories so we're not off to a good start and what I wanted to understand because I couldn't work out where this formula came from was let's ask the powers-that-be where this formula comes from because they are using it quite a lot of the time so the powers that be that I asked auspicious selection from the National Institute of Clinical Excellence Department of Health dietitians all over the place the NHS and so on and the first three quite honestly replied and said we're really sorry yes we're familiar with the formula but we've got no idea where it comes from the National Health Service said try the Department of Health the National beasty forum said try the Association for the study of obesity and two of them had a crack at it and we'll see on the next slide how well they got on interestingly I don't know entirely where this warner comes from my best guess from research that I've been doing is that a woman called Lulu Hunt Peters and she was sort of a bit of the Gillian McKeith of her day it would appear wrote a book in 1918 called diet and health and in it she put this passage 500 calories equal approximately two ounces if you cut back by about a thousand calories a day then you will lose about 96 pounds over the year and the reason I think she may have developed this is she put in her little booklet which is really available now on the internet the words are clever I wrote them myself and I don't think she was being arrogant I think she was saying guys this is original this is my original thinking now the problem with that original thinking is that if the calorie Theory worked and you did lose 96 pounds with a calorie deficit of a thousand a day over the next year I could be 6 pounds in a year's time and I'm glad you laugh because that's clearly not going to happen so will we lose one pound for each three and a half thousand calorie deficit and I wondered what is the best evidence to show that we will not and in my 2010 obesity book I covered these first ones the very famous study from Benedict we're going back a hundred years now we've then got the Minnesota vation experiment Mansell keys in 1950 stung Carter McLaren Hume I think their research in 1959 might be where the 98% of diets fails comes from because they observed only 2% of people were 20 pounds down in two years despite having had stones to lose France is one of my absolute favorite studies from 2007 a meta-analysis 26,000 people 80 different weight loss studies followed for up to four years they were lucky to be three or four kilograms down at the end of that four year period now measured that up against the promise of a hundred pounds every year if you can keep up that calorie deficit I could have bought that book up to date now with some great studies from this year the Gardner study healthy low-fat versus healthy low-carb there was a calorie deficit of 200,000 calories during the trial from both groups they should have lost 60 pounds in fat alone they lost just over 10 and Kevin Hall who is as fascinated with three and a half thousand calorie theory as I am had a go update in the formula very recently it was my Monday notes for my supporters and it's more accurate than the three and a half thousand calories there it'd be difficult to be anything other than that but it still doesn't give us a formula so back to those organizations that I asked where does it come from and please can you prove it this is dieticians in obesity management there's good evidence if you cut back by 600 calories a day for a year you'll be about five kilograms down fascinatingly the Association for the study of obesity came back with exactly the same study and they put a little bit more flesh on the bones and it turned out to be a study of 12 people on that 600 calorie day deficit and apply the formula they should have all been 63 pounds of fat alone down at the end of that study there was a range on average they were about 11 pounds lighter but the range was from under one pound which is my husband says he's just a good trip to the toilet to about 17 pounds at the upper end of the scale and that's just fat we know that we will lose more on top in terms of water and lean tissue that wasn't factored in and we've got one and a half billion overweight people in the world and the best powers-that-be cannot prove this formula with twelve of them so the challenge goes back I'm not going to try and prove it I'm interested in finding one study from a hundred years or further back that actually shows that that formula holds will we gain one pound for each three and a half thousand calorie surplus no no more than we will lose a pound this was a story I also covered in my 2010 book Lisa there's a six hundred and thirty pounds consuming over nine thousand calories a day and the narrator said during the program if she continues to eat her nine thousand calorie day diet she'll gain 56 pounds every month they probably filmed her for a month I mean surely they observe she hasn't changed her dress she's still in the same she didn't suddenly gain two stone people don't think when there's a formula that has been used and trotted out for decades and decades they don't challenge it now all that they did to come up with that was to say her basal metabolic rate let's say it was 3000 calories so calculate what the 6000 calories would turn into which is almost 2 pounds every day where do those calories go those 6,000 calories I don't know I just know where they don't go and they don't go into weight at the rate of 56 pounds a month human beings are not bomb kilometers we could all have liposuction right now and put our deposits in a bomb calorimeter and we would come out with different calorie values for our own one pound of fat bows and rad 1911 said probably somewhere between 72 and 87 percent of our human tissue is actually body fat so we'd have quite a range but as for the body giving that up just because you want it to that's a whole different ball game so let's now mix in energy balance with those two things energy balance with the general principle and we've got calories and calories out energy balance with a specific formula and it is absurd as if we can get somebody to eat less to the tune of 500 calories if we can get them to do more to the tune of 200 calories they will lose not 0.2 pounds of fat oh no they won't so let's have a little bit more of a look at this calories in equals calories out except it doesn't you know that there isn't a law but we're playing along with the psycho people who remember Sal Gibran it's all you have to know about calories in calories out if you want to believe calories in calories out we'll come with you for a slide so if you remember algebra all you have to remember about that formula is you do the same to both sides don't you do the same to both sides you've not broken any any laws so if you take a number of calories away do it to both sides and you're absolutely fine now Peter Brooke and I obviously browse the same porn sites because we came up with the same picture Sam's getting a lot of coverage saying it's just the best six-pack in the UK isn't it I mean you know why is that not the Men's Health cover we don't know but calories in plus a topless Sun Feltham calories out topless and Feltham you're you're doing okay 75% of calories in 75% of calories out so as long as you do the same thing to both sides if you believe calories a calories out not with saying there is no law that says that then you have to believe fewer calories in equals fewer calories out and that of course is what happens so our poor woman here let's say she manages to eat less she manages to do more she's got nine systems in the body that can then respond to what has just happened and if any of you know somebody who's been quite extreme on a low-calorie diet particularly if they've tipped over into anorexia you know how many of those systems can shut off you know that the reproduction system shuts down in our anorexics surprisingly quickly the endocrine system similarly Peary's stop let alone reproduction lymphatic system we get that puffy low calorie high carb face look the circulatory system anorexic so cold they grow little fine hair all over their body to compensate the body can and does adjust the body is not a cash machine for fat the body's not gonna dish out point two pounds just because you created a seven hundred calorie deficit and guys if you're still believe in this you psycho people there's something that's going to stop your cash machine working because if you've got insulin present in that human body the cash machine is not going to work at all and we'll come back to insulin on the last slide if you ever doubt whether or not the body can and does adjust and apologies if this is a little bit of a shocking slide but it will make it memorable for you this is what happens to the body to stop it going down to six pounds because she created that calorie deficit now this brave woman took part in an ad campaign to try and tackle the problem of anorexia in the fashion industry she'd been Anna reps it since a teenager now 27 and quite shocking weight for her height so energy balance let's look at this energy balance thing a bit more closely energy in equals energy out that's what they want us to start off with energy in is greater than energy out they say that equals weight gain energy out is greater than energy in and they say that equals weight loss do you see what just happened they jumped straight to weight who said anything about weight we were talking about energy and the body can and does adjust so we're gonna break down energy in and energy out in a little bit more detail so let's stop saying energy in equals energy out because there is no law that says that we have energy in and we have energy out and we know at a far deeper level than they tackled with that women Lisa where they just said it's 6,000 calories beyond BMR we know that total energy expenditure is what we should be looking at for energy out and we know that it has a number of component parts basal metabolic rate physical activity level the thermic effect of feeding which we've touched on and non-exercise activity thermogenesis the let's have a closer look at energy n now when you believe that you need to eat less and or do more because you believe that energy in equals energy out you start doing some really dull things and one of the dullest things I've ever seen is this and this is called aspire assist no doubt it wishes to assist you to be the person you aspire to be so you literally attach a tube through your belly button directly into your stomach you eat what you want and it goes down the toilets that's medicalised bulimia but it is a weight loss treatment recognized by the medical profession now things like the norovirus I know people who are watching their weight who are happy when they get the norovirus because they lose a few pounds in a couple of days despite the fact they feel like they've died they lose a couple of pounds not chewing food would be a really good idea if you want some calories to end up in the pan but it's not going to be good for your immune system or your vitality and to thrive as a human being does anyone remember the F planned diet from the 1980s I'm going in a few nods here you know people have a crisis in their life they'll often say you know the bottoms falling out of my world well the principle with the F plan diet you're ahead of me the world was supposed to fall out of your bottom because you were supposed to eat so much fiber that your body can't digest fiber and it all ends stuff in the pan and the calories in therefore didn't count so now let's look a little bit more at energy out to which we're going to expand to be total energy expenditure and we're going to look a little bit more at basal metabolic rate now based on metabolic rate is by far the major component of our total energy expenditure unless you're Usain Bolt or Michael Phelps or Chris Froome or whatever it's by far the major part it's about 45 to 70 percent of total energy expenditure and it drops dramatically when we reduce energy in and we have known this for a hundred years and we go back again to that Benedict's study from 1919 and Benedict's research question was if I can drop the weight of 12 men by 10 percent what all happened to their metabolic rate will I also drop that by 10 percent he found out in fewer than four months he dropped their basal metabolic rate by 37% they had to eat over a third less than they had been eating before the experiment to not regain the weight that they lost during the experiment and we've recently brought that up to date with the direct study the reversal of type 2 diabetes with a very low calorie diet it wasn't clear in The Lancet paper what the follow-up diet was I had some very helpful correspondence with professor Taylor and one of his dietician assistants on the study and the news I got back was basically that those people would have to cut back their calorie intake by 1/3 ongoing now that's what I call the small print and if any of you with GPS are advising people to eat less do more go away and follow a calorie controlled diet please give them the small print please tell them they now have to sign up to having a third less than is satiating them at the moment for the rest of their life because I think they might say to you sorry doc I'm not prepared to do that here's a really interesting thing about basal metabolic rate and I'm working more on this at the moment part of the basal metabolic rate can only use two macronutrients I'll go into this little bit more just here remember the work of tapi saying that if we look at carbohydrates 5 to 10 percent we've got this thermic effect of feeding that's the energy used up making available energy that's what we're left with so that's what we're left with after 100 calories of carb fat and protein and the body processes this thing comes from the Bible of nutrition Gordon and Wardlaw the body processes that are things like growth development maintenance and any other body processes the ones I described in that slide that can all shut down they can't use carbohydrate carbohydrate can only be used for energy fat is good for anything protein will be used for energy but only as an absolute last resort it's just too inefficient it's that seventy to seventy-five percent lost in using it up it's just too inefficient so fat is your micronutrient most likely to be used up and as for eating carbohydrates you sure is anything better be burning them off as fuel because if you're not you're storing them as fat now just that one slide does it make sense that our government is telling us to have 55 percent of our diet in the form of carbohydrates we look now at physical activity level and given that BMR is such a major proportion of the total energy expenditure it shouldn't surprise you to know that physical activity level counts were a lot less than we might think and the physical activity level is is expressed as a factor so for example most people would have a physical activity level factor of approximately 1.4 which is your moderately active tend to have a sedentary job so you're not going to scale up your BMR Cal is by more than that amount now notice that your BMR was taken into account with that fiscal activity factor so if you're one of these people that thinks you can burn off what you've just eaten you need to take something into account and you need to take into account what you would have been doing anyway because there are a number of slimming clubs one rhymes with Weight Watchers and they let you nothing rhymes with Weight Watchers let's face it and they they think if you do more to the tune of 164 calories you can eat a hundred and sixty four more calories and I've taken that offer standard calories burn website average woman forty years old five foot four hundred forty pounds ten stone thirty minutes fast walking on the treadmill burns off about a bag of crisps but she has to take into account what she would have been doing anyway and if she demeans sat on the sofa reading Fifty Shades of Grey she would have burned off thirty four calories so the amount that she could actually treat herself to if she wanted to go down this insane route it's actually only a hundred and thirty calories how many people are getting on the treadmill and looking at the end and thinking I've just burned off this usually about 75 calories well if you'd have been gardening instead you probably had a net deficit now you would have been better off doing your gardening thermic effect of feeding we've looked at that one in terms of the numbers for fat protein and carbohydrate this is what it doesn't take into account an apologia stir David we're putting the banana I had no idea it's stressed in so much but the banana is just such a great example cuz remember we're talking about energy we're not making the mistake that the psycho team do putting it into weight so let's say I eat a banana and it's got three and a half teaspoons of sugar in that's my small banana not David's large banana and we only have a teaspoon of sugar in our bloodstream at any one time now you might be a little bit low but you're still not going to be empty so the most you probably ever need to top up your blood glucose level is less than half a teaspoon of sugar so I bomb my blood sugar with one small banana but let's say I don't need it straight away so I take some of it away and store it as glycogen and then I need that glycogen later on well maybe I don't need that glycogen later on and it gets stored as fat and maybe I try to understand as body fat the next day or maybe I keep storing it as body fat and maybe unstow it a little bit down the line how much energy is being taken up in all of those processes the body is not a simple matter of calories in equals calories out so that takes us into what if the type of energy matters now if we put oil in the coal oven the original subject of thermodynamics will probably just blow up the steam train if we put petrol in a diesel car and for the petrol heads in the audence no that's not a diesel car that's what happens when you ask your husband for a picture of a car for your presentation he likes James Bond's Aston Martin db5 pretend it's a diesel car put petrol in a diesel car it doesn't work put some of these things in a human body shook rose how is she crows even a food no essential fats no complete protein no vitamins no minerals how can we even digest it are we digesting it is something happening 400 calories a day of sugar we put into the average human body in the UK and the US what's happening to that energy trans fatty acids the reason we know that those are so dangerous is that we know we don't metabolize them they hang around in the body and maybe cause chronic illnesses that could be avoided but they sat there as energy in the body it was energy that went in and it didn't go anywhere vegetable oils if you've got 40 minutes watch dr. Michael EADS presentation from Breckenridge this year the stuff that he was doing with energy and bonds vegetables and obesity was absolutely brilliant what about alcohol what if we drank 500 grams of alcohol at approximately seven calories per gram that's about 50 small glasses of wine by the way do we a gained one pound of fat or B die it's probably more likely that we die but it makes a very interesting point we cannot store alcohol in the human body we have no storage mechanism it does not turn into body fat so don't worry about the calories in alcohol you do need to worry about alcohol we'll come on to that in a second but not for the calories and then what the heck happens if you don't eat a banana but you eat those ingredients many of which I suggest the body has not evolved to consume that by the way is the kind of thing that you do eat if you try to go on a diet it's still the worst ingredient list product I've ever found and that was found in about 2009 so almost 10 years now Weight Watchers still at the top of that one does the body function on that kind of thing now I'm not gonna say much about needs because non-exercise activity thermogenesis I kind of think it's a little bit of the cholesterol myth of the low calorie calories in calories out world because it seems to have come along quite recently as a way of explaining where some of the calories go because their own energy in energy out ala Lisa isn't working so they captured this concept of if you're not actually doing exercise but I've been waving my arms around a little bit during this presentation that's supposed to be non-exercise activity thermogenesis and actually then they encourage people to fidget all the time constantly because they think somehow you lose that calories and lose weight so i'm not overly impressed with NEET I think it's just kind of a bit like cholesterol it's not cholesterol its LDL it's not LDL it's the ratio of LDL to this it's not that and just you know when will you just admit that you were wrong and stop reformulating the theory I'm not enamored with it this one but I do think that something might be missing and what might be missing well if the thermic effect of feeding that nutrients thing that accounts for the energy you start but what accounts for the energy lost did we capture that in that top total energy expenditure I think a lot of Lisa's calories are going to heat in the room but are we capturing that or is that just the energy lost of the kettle spouts what is the energy required to actually make body fat what is the energy required to actually break down body fat particularly if you keep cycling it in and out during the 24 hour period how much energy is stored in bonds and of course is there a hormone factor we know for example type 1 diabetic it doesn't matter what energy you put in the type 1 diabetic will lose something like a stone in a week or two everything is going out of the body the calorie theorists will try to explain it as sugar is going out of the body in the urine I'm not sure it counts for all of the energy but the but 4 is surely hormonal that's the thing that changed now the only thing we can say with that formula is that it will adhere to the laws of thermodynamics energy will be conserved and energy will be used up in making available energy and energy will be lost that's all we can say we certainly can't say that any of that is going to tell us anything about what happens when we step on the scales up until now I've been talking as if we can actually eat less and do more but is that even possible we are here 3 and a half million years on from our ancestors austere places loosing because we've been good at two things one getting energy and two conserving that energy we have been hardwired to be greedy and lazy and now we want people to be not greedy and super active it's counter to everything we've evolved to do so what's the first thing that happens when you go on a diet you try to eat less you get hungry and immediately you want to eat more the first thing that happens when you do more is that you want to eat more if I want to work up an appetite I go swimming works every time so then you eat less and you will actually want to do less you can see with flipping they eat less do more showing if you try and do either one it's actually going to drive you down the route of doing the other one eat less you will have less energy you all do there's a fabulous study on the do-more will drive you to do less and that's the earlybird study from the plymouth team and they showed of the young children the children that had the most scheduled exercise in school ended up doing no more activity overall than the kids who had no sheduled exercise because when they got home they jumped on the bike picked up the skateboard and kicked around the streets so you've got a certain amount that we're going to do and we do bad things you need to be aware of and I know that Jen and Charlotte's are going to go into this a bit this afternoon you need to be aware what calorie counters do if you send them away saying eat less do more because you've got to get a bang for your buck if you're going to go hungry and you also have this idea that you deserve a reward because it's been so painful and you've punished yourselves and this is the kind of thing that you do when you try to eat less and this was my staple when I was a calorie counting teenager and it's just fabulous because that stuff lasts all day long I mean you can graze on those fruit gums you can make each one last a few minutes chop your Apple up into tiny segments nibble on the rice cakes you can make that last all day long this half an Advocaat are a couple of eggs 15 grams of butter same 400 calories a couple of minutes to make a couple of minutes to eat that's fast food look what happens to the macronutrients I mean you've got they're almost a perfect lchf and you've got they're an absolutely horrific nutrient Void intake because people don't care about quality of food when they're hungry and you're telling them to eat less and more sanity balanced really about it's about the food companies wanting us to still continue to consume their food but to burn it off they don't want to see it unless they want us doing more and so you'll see in the major companies they often use words like balanced active lifestyle they sponsor the Olympics they sponsor other sporting events they want to make that connection between eat what you want you just need to burn it off and as we know in this room you can't outrun bad diet this guy Steven Blair Professor Steven Blair was outed by anahat O'Connor in a brilliant piece of investigative research August 2015 series of articles exposing coca-cola being behind an organization called the global energy balance Network which was a way for coca-cola to use paid professors such as this chap to convince us that energy balance is all about us just doing more exercise and if you think you can outrun a bad diet remember our friend Steven so if that doesn't work what does I think that there's an expression that is a simple as eat less do more but it's an accurate one and I think weight loss is about storing fat and understorms at and that shouldn't come as a surprise to many people in this audience if you understand what the process of actually losing weight is it's the body breaking down that that triglyceride that David talked about just before the break and turning it into available fuel for the body and to achieve that we have to do two things we have to switch off insulin and we have to enable glucagon notice I don't say switch on glucagon because we can't switch on glucagon anywhere near as easily as we can switch off insulin and insulin and glucagon are antagonists you will not have one present when the others out play in so when you've got the yellow lines and you've got insulin storing fat away taking sugar out of the bloodstream putting it into glycogen you on the other hand if you've got low blood glucose level the blue line kicks in and you'll have glucagon waking up breaking down body fat or going to get some glycogen reserves to top back up the blood glucose system so we have to work out how to switch off insulin and how to enable glucagon one of the best ways to switch off insulin is to stop grazing and I have a little phrase where I say unless you are a cow or want to be the size of one stop grazing that's what they do let them remind you what happens if you get that habit manage carbohydrate intake we know that protein has an impact on insulin but it's negligible compared to the impact that carbohydrates have on insulin so if you want to switch off insulin you've got to start eating a lot less carbohydrate and with the grazing a lot less frequently and use the right fuel we cannot continue putting shoo crows vegetables and those ingredients on that Weight Watchers product into the body on a regular basis and to think we're actually going to be able to power our steam engines now to enable glucagon that is the most important thing you've got to get rid of insulin first insulins their glucagon is asleep so manage that sighs first to enable glucagon unfortunately this is where alcohol does come back in because I don't think the calories count in alcohol but we know that alcohol impairs the operation of glucagon so you enjoy your glass of wine at night and if you're a natural low carb but your body would be looking around 3:00 4:00 a.m. to break down some body fat to naturally top-up your blood glucose level while you're asleep if you had alcohol the night before you've impaired that process so not only have you impaired your chance of losing weight overnight nice losing weight while you're asleep you probably will affect your sleep because she might well wake up at 4 o'clock in the morning hungry because your body wasn't able to do what it was able to do so the calories don't count but I'm afraid alcohol does count guys and move because when you've switched off insulin when you've got less carbohydrate going in and less often if you start moving you give your body the opportunity to burn body fat you give it the opportunity to wake up glucagon saying get some of that glucose back into the bloodstream I've thrown a lot at you you've been an absolutely wonderful audience with your listening capacity so I'm going to try and summarize this in the slide of the messages that I'd like you to be able to take away two laws of thermodynamics important not just one and there is no law that says calories in equals calories out energy n equals energy out the laws in fact say nothing about weight they are about energy and they are about the movement of heat we invented the weight conversion maybe Loulou invented the weight conversion we don't know but whatever we got it wrong it doesn't work the weight gain it doesn't work for weight loss the body is not a cache this one more if you want to hold the cameras the body is not a cash machine for fat the body can and does adjust and that's the final point weight is about fat stored and fat under stored it's not about energy in equals energy out and I'm sorry and where to come much as you're a good sport with your dancing it's not about eat less and do more if I haven't convinced you one of my school friends sent me a fabulous birthday card and it says the first one to burn off 100 calories wins a bar of chocolate so none of what I've said for the last precisely 40 minutes captured your attention whatsoever then that's the birthday card for you to buy your friends next year as I say you have been fabulous thank you for listening [Applause]

Channel: Public Health Collaboration

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Keywords: diabetes, diet, nutrition, health, public health, low carb, obesity

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Length: 41min 8sec (2468 seconds)

Published: Mon Sep 24 2018