Episode 18: Sleepy and Heavy: The link between sleep and weight you need to know about

When we think of our weight, few of us will think about sleep. But did you know emerging science is showing a connection between poor sleep and weight gain?

We're so wired (literally) and busy that a good nights sleep is becoming an increasingly elusive part of our modern way of life. Yet, if we want to get our weight under control, prioritizing sleep is critical. In this episode, we explore some of the science showing a link between sleep and weight, the physiological basis for this link and end with some practical sleep hygiene tips.

Links

Sleep Calculator

Association between reduced sleep and weight gain in women

The association between sleep duration and weight gain in adults: a 6-year prospective study from the Quebec Family Study

Sleep, obesity and weight loss in adults: Is there a rationale for providing sleep interventions in the treatment of obesity?

Brief communication: Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite

The role of sleep timing in caloric restriction and BMI

Circadian system, sleep and endocrinology

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Episode 17: Be a Weight Loss Champion - The lifestyle medicine secrets of people who've lost weight and kept it off

In this episode, we explore the million dollar question: How do we lose weight AND keep it off? For the answer, we take a look at the Weight Control Registry, a database of thousands of individuals who’ve successfully maintained significant weight loss for over a year. What do they do to achieve such long-term success? Listen in for the answer.

Topics covered:

• Fork vs Feet: Is diet or exercise more important for weight loss?

• How much exercise is recommended for weight loss?

• What do the weight loss champions in the National Weight Control Registry do to maintain weight loss long-term?

Links

National Weight Control Registry

Canadian Physical Activity Guidelines (CSEP)

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Episode 16: What should I eat for a healthier weight?

Lifestyle medicine offers a sensible, science-based and absolutely delicious way of eating for lifelong healthier weight. And unlike fad diets, this way of eating is not new - the healthiest populations have been eating this way for years. Listen in to find out.

Topics include:

• What should we eat?

• When should we eat?

• Extreme diets to avoid

• How many meals is best for weight management?

• And more!

Links

Scientific evidence for plant-based eating and weight management (ACLM)

Meal frequency and timing with Hana Kahleova

Meal frequency and timing are associated with changes in body mass index in Adventist Health Study 2 (Journal of Nutrition)

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Episode 15: How NOT to Diet - Lessons from the Biggest Loser

Up and down, up and down.

This is the experience of so many of us who are trying to shed some pounds. We lose the weight but it all comes roaring back. Why is that? And why are so many weight loss approaches so ineffective?

For the answer, we turn, ironically, to the hit show, The Biggest Loser.

Join us for part 1 of a series of episodes on a lifestyle medicine approach to weight loss.

Links

Persistent metabolic adaption 6 years after the Biggest Loser Competition (Obesity)

Lifestyle medicine approach to weight management (ACLM)

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Episode 14: Diet Wars, Proteinaholics and more! (Day 3 & 4 Highlights from Lifestyle Medicine 2018)

We’re back from Lifestyle Medicine 2018! In this episode we share final reflections on the conference, including talks on type 1 diabetes, epigenetic, sleep, cognitive decline, lifestyle immersion programs, diet wars and a rousing talk by Dr Garth Davis on proteinaholics!

Links

American College of Lifestyle Medicine

ACLM conference

Proteinaholic (Dr Garth Davis)

Mastering Diabetes

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Episode 13: Doctor Chefs and Elite Vegan Athletes (Day 2 Highlights from Lifestyle Medicine 2018)

Recap of Day 2 of ACLM’s amazing 2018 conference: delicious, fully plant-based food, MD chefs who practice culinary medicine, and an exclusive screening (only the second in America!) of the highly anticipated documentary The Game Changers about elite athletes, body builders and special forces going vegan.

Links

American College of Lifestyle Medicine

ACLM conference

Game Changers Film

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Episode 12: Real Healthcare Reform + The Legends of Lifestyle Medicine (Day 1 Highlights from Lifestyle Medicine 2018)

We’re with over 1200+ passionate healthcare professionals in Indianapolis attending the American College of Lifestyle Medicine’s 2018 conference. Here are the highlights from Day 1, including what lifestyle medicine has to say about real healthcare reform and an inspiring panel with the Legends of lifestyle medicine: Dr. Caldwell Esselystyn, Dr. Michael Gregor, Dr. Dean Ornish and Dr T Colin Campbell.

Links

American College of Lifestyle Medicine

ACLM conference

NutritionFacts.org

Forks Over Knives

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