Strategies for eating less

This clip is from episode #311 ‒ Longevity 101: a foundational guide to Peter's frameworks for longevity, and understanding CVD, cancer, neurodegenerative disease, nutrition, exercise, sleep, and more

In the full episode, we discuss:

- Overview of episode topics and structure
- How Peter defines longevity
- Why healthspan is a crucial component of longevity
- The evolution of medicine from medicine 1.0 to 2.0, and the emergence of medicine 3.0
- Overview of atherosclerotic diseases: the 3 pathways of ASCVD, preventative measures, and the impact of metabolic health
- Cancer: genetic and environmental factors, treatment options, and the importance of early and aggressive screening
- Neurodegenerative diseases: causes, prevention, and the role of genetics and metabolic health
- The spectrum of metabolic diseases
- Why it’s never too late to start thinking about longevity
- The 5 components of the longevity toolkit
- Peter’s framework for exercise—The Centenarian Decathlon
- Peter’s nutritional framework: energy balance, protein intake, and more
- Sleep: the vital role of sleep in longevity, and how to improve sleep habits
- Drugs and supplements: Peter’s framework for thinking about drugs and supplements as tools for enhancing longevity
- Why emotional health is a key component of longevity
- Advice for newcomers on where to start on their longevity journey
- More.

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About:

The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 90 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer’s disease, cancer, mental health, and much more.

Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.

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[ygoeb]

For people who have never made a serious effort at losing weight, I suggest getting a quality source of protein at every meal and not drinking any calories. Most can adhere to these 2 “rules” without feeling overly restricted and it can be a great starting point

[Jackson-ek]

1. Eat less
2. Eat the right foods.
3. Eat less often.

[shinzman]

Only restricting calories leaves me constantly hungry. Always looking for something to eat. Always craving something carb heavy. But eating a diet high in fat solves this. I don’t completely avoid carbohydrates. I still eat potatoes, onions, etc but I generally avoid grains and sugar and eat lots of meat, eggs, butter, cream, cheese, etc. and I feel great! The cravings are gone, the bloating is gone, my blood pressure and heart rate are down, and I have more energy compared to calorie restriction which ultimately ends up becoming fat restriction.

[SAELIOSMUSIC]

Fasting! ADF worked best for me. It really helped me gain control of my cravings and helped me search out the nutrients my body needed. It was a good detox. Once my body had time to rest & heal during fasting. I saw my whole relationship with food differently! Flat line those insulin levels. Go carnivore/plant based on feeding days and start getting healthy!

[janereinhardt]

I got allergy testing over 2 years ago & found out every food & ingredient that I am allergic to or have a sensitivity to. One of them is cane sugar, so no added sugar for me. I cut it out 100% & lost 8 pounds. I didn't need to lose any weight, just vanity pounds, but I look better, besides curing my IBS, which I had for 31 years!

[MeganFreundlich]

Eating in a calorie deficit will reduce your metabolism (meaning your body will conserve energy by slowing body processes and make you hold onto weight) and it will increase your appetite in order to drive your body to find and consume more food. I think the reduction in calories needed was like 250 kcals with an increased appetite of up to 950 kcals.

I would recommend noticing your eating patterns and increasing awareness on how, what, when, and why you eat first. Often the act of increasing awareness is the first step in making meaningful changes around the relationship to food and body.

[JamesBermingham]

Ketogenic Diet combined with 18:6 intermittent fasting works wonders for me. Health, energy and losing weight.

[NurcanDogan-vf]

This guy makes so much sense. Thank you!!

[freespiritwithnature]

I started intermittent fasting and started at 14 hrs. Now I do 18 hours fasting and eat between 3 pm and 7 pm. I feel great, exercise, and stay hydrated.

[derekjolly]

Let's put it this way. If you put in the time and the miles with running or cycling in particular (Direct and recent experience with those forms.) and you're eating something close to a healthy diet, or in the ball park that is, you don't actually have to restrict, or fast, or cut calories, it just happens because your body needs to adapt to the exercise. Have three square meals a day if that's what suits you. Besides that, if you start from weighing technically too much, after a few months of this getting the routine in daily, you'll accelerate the process in that you'll drop more pounds per month, every month until you reach something close to ideal or ideal weight. At some point you'll find that you have to eat more with more fats and starch every day to keep from getting too skinny. That was and is the deal with me. It's all about doing the work and striving to be fitter.

[AnneMB]

I’m eating more….just more of the right food choices.

[johncreedon]

The thing that worked for me was focusing on hitting my protein intake while keeping within my calories.

[bugsy]

I eat a lot. I eat as much as I want. I eat fatty beef, bacon, eggs and butter. I went from 92 kg to 80kg. I have been stable at 80kg for 11 months no matter how much I eat and as I said before, I eat a lot. 70yo and have never felt quite so energetic and positive.

[wellspokenman]

No mention of how to reduce appetite though... no amount of willpower that can save you if the appetite hasn't been reduced. Keto works for me, I've heard medication has worked for some. There's really no point talking about caloric restriction without appetite reduction strategies.

[charlottebuck]

I eat a Carnivore diet, no carbs, no veg, fruit, I eat until full

[bcjammer]

Easiest way is low or zero carb. The appetite regulation effect is unbelievably profound. If done right you’ll be so satisfied you’ll literally forget to eat.

[singamajigy]

Keto plus one meal a day has left me 30 pounds lighter so far and feeling great!

[rolturn]

Intermittent Fasting worked great for me. Pro tip, skip breakfast and have your eating window from noon to 8 if you don't want to go to bed hungry.

[AislingDonohoe]

Did he just accidentally endorse the potato diet 😂

[playerzero]

It seems like it's better to just go straight for what works which is eating less calories than you burn. Maybe, maybe reducing sugars that will cause additional cravings but if you get the first part right you're good