March 12, 2025 • 50 mins
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What To Do When You Overeat–During Weight Loss!
Social media can be confusing!! How do you know what to believe and what’s correct? My guest today, Doron Vaday, helps us bust many of those misconceptions perpetuated on social media.
We discuss artificial sweeteners, seed oils, carnivore diet, hormones, ultra processed foods, and many others. Plus we talk about what’s most important when it comes to weight loss. Don’t miss this one!
More from Well with Lisa:
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More from Doron Vaday:
- Website: eatritenutrition.com
- Instagram: @eatritenutrition
About Doron:
As a Registered Dietitian with a bachelor's and master's degree in nutrition science, Doron has dedicated his career to helping individuals and organizations navigate the complexities of nutrition, fat loss, and metabolic health. With over 15 years of experience in the fitness and nutrition industry and a strong foundation in evidence-based practice, Doron specializes in areas such as weight and fat loss, diabetes management, cardiovascular risk reduction, non-alcoholic fatty liver disease (NAFLD), and gut health.
Doron is the founder and owner of Eatrite Nutrition, a virtual nutrition coaching and counseling platform dedicated to empowering struggling dieters with science-driven, sustainable solutions. His approach prioritizes education, practical strategies, and individualized coaching to create lasting results for both individuals and corporate wellness programs.
Beyond his clinical and coaching expertise, He has contributed to the field through published research in scientific journals, further reinforcing his commitment to bridging the gap between nutrition science and real-world application. Whether working with individuals seeking lasting fat loss or corporations aiming to improve employee health, his mission remains the same: to provide evidence-based solutions that empower individuals and organizations to achieve sustainable health and nutrition goals.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Lisa (00:00):
This is the eat well, think well, live well podcast.
(00:02):
I'm Lisa Salisbury, and this isepisode 138 busting nutrition
myths with Daron Vidai.
Daron is a registered dietitianand runs eat right nutrition.
I've noticed his work on socialmedia, and I really admire his
approach and the way he is ableto explain where many social
media posts.
Go off the rails.
(00:24):
And he really brings it back tothe real science and research.
We are going to be all over theplace with different myths
around nutrition that are oftenperpetuated on social media.
So enjoy this one and let meknow if there are any
questionable trends out therethat we need to address next
time.
Welcome to eat well.
(00:44):
Well, the podcast for busy womenwho want to lose weight without
constantly counting, tracking,or stressing over every bite.
I'm Lisa Salsbury, a certifiedhealth weight loss and life
coach, and most importantly, arecovered chronic dieter here.
You'll learn to listen to yourbody and uncover the reasons
you're reaching for food.
When you're not truly hungry,freeing you to focus on a
(01:05):
healthier, more fulfillingapproach to eating.
Welcome back to the eat well, think well, live well
podcast.
I am so excited to beinterviewing, Vadai.
He's a registered dietitian andI've been following him on
Instagram for a little while andreally impressed with his
(01:25):
approach.
And so I invited him on andthankfully he accepted.
So welcome.
Why don't you introduce yourselfas As far as, um, you know, what
you do and kind of how you helppeople.
And then we'll get into ourconversation.
Doron Vaday (01:38):
uh, yeah, so I'm a, you know, it's interesting.
I recently just did a podcastwhere they were driving more
towards like the performanceside of things because my
background is in bodybuildingand I guess they saw that and
they constantly want to talkabout performance and I'm like,
that was a long time ago.
So these days I focus a lot on.
(01:58):
Weight loss, fat loss, andmetabolic health.
So metabolic health being nonalcoholic fatty liver disease.
Uh, we focus on cardiovasculardisease, cardiovascular risk.
We focus on type 2 diabetes.
We also focus on interveningwhen they're taking medications,
whether it be insulin, um, theGLP 1 medications, uh, and, uh,
like something like metformin,and just managing overall
(02:20):
lifestyle factors and riskfactors for, uh, overall
improving metabolic health.
Lisa (02:27):
Okay.
Awesome.
Awesome.
I, um, in a, in my past life, myfirst major in college was
actually to be a registereddietitian.
And I think it's so funny howmany times I've kicked myself
for not continuing with that andfor changing my major, but these
things happen.
Um, so I admire what you do.
Um, one of the things that you.
(02:48):
Um, and one of on Instagramspecifically and putting content
out on is some of the mythbusting out there and combating
some of these people that are,you know, yelling in grocery
stores and that sort of thing.
So we're going to be discussingsome of the top myths that are
going around on Instagram,social media right now.
(03:09):
I'm sure it's on TikTok.
I'm just not on there.
Um, but what I really want totalk about too is.
The fact that at your educationlevel, you know how to read
studies properly.
And I think this is one of thebiggest things that, um, you and
others like you consistentlycomment on when these wellness
(03:29):
influencers come on and they go,this study showed, and then you
say.
Actually, that's not at all whatit showed.
So let's talk about studiesfirst, and why it's so important
to be able to read themproperly, and what it is about
your education that makes youqualified to read them, and
like, what is the generalpopulation missing when they're
(03:51):
looking at these studies?
Why do they get interpreted sobadly sometimes?
So
Doron Vaday (03:57):
piece of that with people on social media is
there's some bias in there andthey're cherry picking specific
studies that will prove their,uh, or, or support their thesis
on whatever it may be.
It could be, like, seed oils.
It could be a keto diet iseffective at, uh, treating
cancer because, uh, glucose.
(04:18):
can feed cancer cells andtherefore cancer cells can't
grow and then you starve themif, if, you know, if you don't
have any, um, if you don't haveany sugar in the diet, which
isn't true, right?
So, part of it is you may findsome studies that are sort of
outliers, but oftentimes when wefind those outlier studies that
don't agree with the generalconsensus, it's a study
(04:41):
methodology flaw.
Right?
So one of the biggest things,the first thing I do when I look
at when I'm trying to evaluate astudy is I'll first go to the
conclusion.
Some people might saydifferently.
Some people will be like, Oh, wego to the methods first.
I'll go to the conclusion andI'll say, what did they find?
And that will give me, okay,they found this, but this is
(05:02):
kind of different from otherresearch that I've read.
And then I'll go into themethods and I'll say, how did
they come to that conclusion?
Right?
So to give kind of an example ofthat.
There was a recent, uh, therewas a video that I did a while
back on, you're familiar with,uh, Max Lugavere's, uh, podcast?
Yeah, so there's, there was a, Idon't know where they were from,
(05:23):
there were two women that weretalking about the artificial
sweeteners.
And artificial sweetenersincreasing risk for Alzheimer's,
and they mentioned a 2017 study.
So I went in and I looked forthat study.
That study was published by theAmerican Heart Association.
And if you read into the study,it was patients with diabetes.
(05:46):
That, this is where you kind ofhave to think about it from a
practical standpoint.
It was patients with type 2diabetes that drank soda and
they measured like how much sodathey drank and then increased
risk.
And the issue with somethinglike that is you can't really
separate because they're justbasically saying they're
reporting how much they'redrinking, right?
(06:06):
We don't have a mechanism to sayartificial sweeteners.
Increased risk for Alzheimer's.
But what we do have is amechanism for type 2 diabetes
increasing risk for Alzheimer's.
So, it's a, it's like a, uh,
Lisa (06:21):
because you, you didn't start with a healthy population.
Doron Vaday (06:23):
right.
So, in my eyes, I look at that,and even the authors, when they
conclude in there, the authorsare typically pretty honest, and
they'll say, Well, we can't, wecan't decipher whether or not
this is reverse causality.
So, reverse causality would be,what came first, the chicken or
the egg?
Right?
So were they already at higherrisk and the diabetes
(06:45):
exacerbated it and caused theAlzheimer's?
Or was it the diet soda itself?
And in my eyes, based on thecurrent research and based,
based on the fact that we don'thave a mechanism that we've
pointed to, right, a mechanismis where you start and then you
look at the data and you say,okay, well, does the data
support this mechanism?
And sometimes it doesn't,sometimes it doesn't.
In my eyes, it's reversecausality.
(07:05):
So if you just think about itlogically, if I go to the doctor
and I'm a type two diabetic andmy.
Doctor says, Hey, you need toreduce your sugar intake.
I'm going to switch from regularsoda to diet soda.
And then they're going to seethat people who are diabetic are
drinking more diet soda, andthey happen to have an increased
risk for Alzheimer's disease orincreased development.
(07:27):
It's not the diet soda.
It's the fact that they'rediabetic, which is a known risk
factor for Alzheimer's.
So it's really, you have to becareful about how you interpret
these things.
And I do think that a lot ofpeople have to be honest about
how they interpret these things.
And I think on social media,that doesn't exist.
Lisa (07:41):
Yeah, and there's such a difference between causality and
correlation.
I mean, I love those charts thatare like, shark attacks go up
with ice cream sales.
You know, it's like, there, youcan show correlation with so, so
many things, and I mean,Alzheimer's has been called,
like, type 3 diabetes, like,anecdotally, because it can be
associated with metabolicdisorders, so that's really
(08:02):
interesting that they evenbothered to look at diet soda
when they already know that thatis
Doron Vaday (08:08):
Yeah.
Lisa (08:09):
I don't know.
Doron Vaday (08:10):
I mean, I think it's worthwhile, worthwhile
studying, but I also think thatdiet sodas for the most part are
pretty safe.
Right.
They've been around for a longtime.
Uh, there are people, I mean,I've even had professors in grad
school that would disagree withthat, but based on the data that
I've seen, people talk abouteffects on microbiome and then
you have to kind of decipher,okay, like which artificial
(08:31):
sweetener are we talking about?
Because some of them likeaspartame, for example, it
breaks down into, uh,phenylalanine and, aspartic
acid, which are two amino acidsand they get absorbed in your
small intestine.
So you can't kind of blanketstatement and say, Oh, all
artificial sweeteners, quoteunquote disrupt the gut because
aspartame doesn't even make itto the colon where the bacteria
is anyway.
(08:51):
So there are, you're not goingto see any changes.
And then we also have to definewhat is disruption?
What does that even mean?
Because everything that you eatis going to alter your
microbiome.
You eat more fiber.
You eat a different type ofcarbohydrate.
You eat more protein.
Every single thing that you putinto your body is going to
Affect your microbiome in someway, shape or form.
Ideally, what we want to do iswe want to have more of the, be
(09:13):
a greater proportion of thebeneficial foods that are going
to support a healthy gutmicrobiome.
And in that case it's thingslike fiber.
Really fiber is the, the mostimportant one.
Lisa (09:25):
Well, that's kind of, um, let's get into some of these
myths and that's kind of one ofthe first ones that, um,
artificial sweeteners are justso bad for you.
Um, the cancer causing study, Ithink is.
It's probably the most overdonebecause when clients ask me
this, I'm like, well, do youdrink diet Coke from the moment
you wake up all the way throughthe day until you go to sleep?
(09:46):
Like that's how much diet Cokeyou would have to have to match
the amount of artificialsweetener they were giving in
this study.
I mean, that's a, obviously it'slike a sort of general thing,
but it was just so much.
It's just not, it's notrealistic.
If you're having one a day, oneevery other day, like.
It is not a problem, right?
Doron Vaday (10:07):
Yeah, I mean, I think, I think I heard my buddy
Joey Munoz say this, that, doyou drink enough water and it's
gonna be bad for you.
Right?
So any, anything in excess is isnot gonna be great.
Lisa (10:17):
Okay.
Well, um, one of the things Ithink that's really popular
right now, just because in faceof the, um, increasing
popularity of the GLP one drugsis the term nature's ozempic
wellness influencers love totell you blueberries are
nature's ozempic.
And these things are, you know,Oat zempik, the oatmeal bowls,
(10:38):
like, it's so silly.
Um, but people fall for thisbecause they're looking for that
one thing that's gonna help themlose weight.
And so they believe that if theyjust eat blueberries, they are a
superfood.
Why is that just not true?
Doron Vaday (10:52):
Uh, because of the half life of, uh, the GLP 1
produced.
I think a lot of people thinkthat when, and this was like the
recent video that I did, a lotof people will get the
misconception that theseinjections will raise your
body's natural GLP 1 production,which isn't the case.
The half life of that is aboutlike two to five minutes.
(11:14):
Maybe a little bit more, maybe alittle bit less, depending on
which study you look at, butit's a very short lived.
It does help, right?
And there are other hormonesthat are involved in controlling
appetite when you eat wholefoods, right?
Whole, unprocessed,predominantly unprocessed foods.
There are other effects or otherhormones that we can point to
and say, hey, this is why it'sgonna leave you satiated.
(11:35):
But when we look at GLP 1 inparticular, that hormone's half
life is very short versus youget a full seven day half life
on an injectable.
Right, now, I would advise mostpeople to still, obviously, eat
a healthy diet, don't eat junkfood, because I, I even have
clients that take GLP 1s andthey still, they still overeat
(11:58):
because they're eatingcalorically dense foods, right?
So, it has more to do with,like, the volume of food that
you're eating.
If you're eating a small volumeof food, and it's very
calorically dense, you're stillnot going to lose weight taking
these drugs.
That's my experience with it.
Some people will lose a massiveamount of weight very quickly.
Some people will not respond aswell, and they still need to
(12:19):
make those lifestyle changes.
Lisa (12:22):
But the idea that a food will work as well as an
injectable medication, or justreally any pharmaceutical
medication, it's just not true.
And it doesn't mean we don'twant to eat blueberries,
absolutely.
Eat them.
Eat them.
But not because they are somemagical GLP 1 mimic.
Doron Vaday (12:43):
Yeah.
I mean, you're not going to getthe same, you're not even going
to get close to the same effect.
You're going to get two to fiveminutes versus seven day half
life.
It's completely different.
Lisa (12:52):
Okay, um, another thing that we see a lot on, um, on
social media is the whole bandin Europe, but not in the US or,
um, they have so much morestricter guidelines or, you
know, all of that kind of thing.
I, I think one of the mostpopular things is Europe allows
400 ingredients and we allow 10,000.
(13:13):
And they weren't comparing inthat particular one, they
weren't comparing apples tooranges.
It was, um, are you familiarwith that?
Doron Vaday (13:20):
Oh, sorry.
Which, which one?
Lisa (13:23):
you know, um, I, I don't want to like throw people under
the bus, but, There's a prettyfamous clip of, I believe she
goes by FoodBabe, and she talksabout how there's 10, 000
ingredients allowed in the USfood production and only 400 in
Europe, but it is absolutelyapples to oranges because she's
cherry picking which ingredientsthey're counting.
(13:45):
Do you know that stat that I'mtalking about?
Doron Vaday (13:47):
I don't know the exact specific stat.
I can speak to the artificialcolorings that they use.
And the Europe actually usesmore than us in terms of
artificial colorings.
And I think a lot of people likered 40 is a big one where people
are like red 40 is banned in theUK.
You don't see it on theirlabels.
And it's, well, that's becauseit's called the E 1 29.
It's not, it's not called red40.
(14:09):
They just call it somethingdifferent and they allow it into
the, in the food.
Uh, but I think also when welook at some of that.
We have to look at how the U.
S.
versus Europe approaches certainthings.
And in the U.
S., we follow a, hazard plusdosage format, where we're
saying, Okay, well, what is the,uh, what is the dosage that
(14:30):
we're getting in?
And in Europe, they follow justoverall hazard.
Right?
So, I don't, I can't speak towho's right or wrong in regards
to that, but based on the data,for example, if we look at the
recent one that was just bannedby the FDA, which is red number
three, I'm not convincedeverybody's talking about like
fruit loops and they have rednumber three.
And in my eyes, I, I, you haveto think macro, right?
(14:53):
People are so fixated on theseindividual ingredients.
And at the end of the day,that's fine.
I'm totally fine.
If you want to take red, rednumber three out and you want to
replace it, like the betteralternative is always going to
be just to be on the safe sideto, we can use fruit and
vegetable coloring.
(15:14):
It's totally fine.
I'm okay with that.
But let's not demonizesomething.
That isn't, there is no evidenceto show that it's bad.
In my eyes, the red numberthree, there's no evidence to
show that it's bad.
And there's not enough evidenceto support safety of it.
So I do think we should study itfurther, but also Fruit Loops
are still going to be FruitLoops at the end of the day.
(15:34):
That's not the biggest thingthat's going to affect you.
The biggest thing that's goingto affect you is that you're
eating Fruit Loops in themorning every day.
Lisa (15:41):
Yeah, it's, it's so far down on the list of what we need
to attack in order to have ahealthier diet, which leads into
the idea of, um, ultra processedfoods.
I think it's, so you did a videoon this about demonizing the
ultra processed foodsingredients.
And so obviously there's a lotof ingredients and ultra
(16:01):
processed foods.
I do not choose, for myself, toeat.
Most of the reason, truly, isbecause I haven't eaten that for
so long, it doesn't taste goodto me anymore.
Like, I, I feel like I can tastethe sort of chemical nature of
some of those artificial,flavorings and colorings, and so
I don't enjoy a lot of thosefoods.
(16:22):
But, The ingredients themselvesis not as critical as the fact
that you can consume so manycalories in one sitting.
And I think that really is oneof these, also these myths that
gets kind of lost.
Can you speak to that a littlebit?
Doron Vaday (16:40):
Yeah.
So at the end of the day, Whenwe look at like the plethora of
data, calories are what is goingto matter the most from a health
standpoint.
So, you're right about that.
Now, it's kind of a, it's I'mkind of conflicted on this, to
be honest, because here's thething, individual ingredients,
if we look at, uh, like asoybean oil or, uh, uh,
(17:03):
safflower oil, like somethingthat's high in omega 6, uh, and
we look at high fructose cornsyrup, those in and of
themselves, like we have datathat shows that.
When you consume those thingsnot in a caloric surplus, either
in a maintenance calories or acalorie deficit, there aren't
really any adverse healtheffects.
So the adverse effects come fromthe sheer quantity of calories
(17:27):
that you're consuming.
Now, I can make an argument thatThose are the ingredients in
specific foods that make ithyper palatable, that make it
stimulate your brain's pleasureand reward center, that make you
want more, right?
Companies are in business tosell more of their products, and
they do a very good job atmaking you want more of those
(17:50):
products.
So.
I could make an argument thatconsuming more of those things
will lead you to eat morecalories, but those ingredients
in and of themselves aren'tnecessarily harmful.
So, my stance is kind of this.
Yeah, you want to avoid thoseingredients, but not because the
(18:11):
ingredients are bad for you,because the foods that contain
those ingredients are highlyprocessed, hyperpalatable.
They're not very satiatingbecause they're ultra processed.
They're basically kind of predigested for you.
So, yes, avoid thoseingredients, but not for the
reasons that people say, if thatmakes sense.
Lisa (18:30):
Yeah, totally.
I think that's such an importantnuance because it's not that
seed oils in particular are thedevil, it's what they're
incorporated into.
And so you have to look at thefood as a whole.
And certainly when you'rechoosing cooking oils for
yourself, when you're cookingfrom scratch at home, you can
(18:52):
decide what kind of oil you wantto use.
And if you decide to use It'snot going to be the same as that
ultra and so you're going tosaute your chicken and
vegetables in soft flour oil.
That's a completely differentend product than the ultra
processed food, the, thecrackers and the cookies and
the, um, you know, other barsand whatever that contain those
(19:14):
ingredients.
It's going to be a totallydifferent end product.
Doron Vaday (19:18):
Yeah, I mean, I would say this from like a
smoking standpoint.
I personally like to cook withavocado oil just because it can
withstand a higher heat.
I think it's like 425 or 450degrees Fahrenheit, so it's less
likely to oxidize, right?
And this is where we get.
We see studies on frying foodsin, like a soybean oil or
(19:39):
something like a McDonald'swould use that right that when
it's heat.
Lisa (19:43):
point on seed oils.
Are they, I haven't
Doron Vaday (19:45):
It's, it's, I don't know exactly the smoke point,
but it's much lower, so it's alot more likely to oxidize and
then you create trans fats.
So yeah, when you're going to afast food restaurant and they're
frying with the fries, they'refrying it and they're reusing
the oil over and over again,that can definitely be
problematic.
But.
When we see studies on actuallike seed oils, it's interesting
(20:08):
the seed oil thing came from Idon't know if you want me to get
dive deep into it.
The seed oil thing comes from amechanism, right?
So you have two differentpathways you have a pathway in
in a metabolic pathway in whichomega 6 goes down is called the
arachidonic acid pathway andthen you have where the Omega 3
goes down a separate pathway.
(20:29):
They kind of split off.
And so the omega 6,
Lisa (20:34):
sorry, let me interrupt.
By pathway, do you mean adigestive pathway, or like,
what, what is this pathwaystarting and ending
Doron Vaday (20:41):
it's, it's a metabolic pathway, I believe,
within your cells, right?
So what happens is you, when yougo down the arachidonic pathway,
you create these things calledeicosanoids, right?
So omega 3 and omega 6 will godown two separate pathways and
you create inflammatory or antiinflammatory eicosanoids.
Um, and these eicosanoids, sothat's where it kind of
(21:04):
initially that came from is,well, omega 6 fatty acids,
things like soybean oil, likeall these quote seed oils, they
go down this inflammatorypathway and they create
inflammatory eicosanoids.
So therefore consuming oils orfats high in omega 6 fatty acids
will end up leading to increasedinflammation.
(21:25):
Okay, great.
We have a mechanism.
Awesome.
But then you have to dive into,again, like I said earlier, you
start with a mechanism.
You start basically in a petridish, which is like the lowest
form of research.
Then you go into animal models,and then you go into human
models.
So, you really have to look atis, beyond that mechanism, what
happens actually in the humanbody?
(21:46):
And what we see in the humanbody is that, in some cases, it
has no effect on inflammationwhatsoever.
Or it actually lowersinflammation.
And when we look in the case ofcardiovascular risk, these seed
oils are some of the best thingsthat you can recommend because
they lower LDL cholesterol andcan sometimes increase the good
cholesterol, HDL cholesterol.
(22:07):
So this is where that startedwith the seed oils is okay, this
mechanism and people are kind ofholding onto that for dear life,
but when you look at the humanstudies and you actually.
You look at inflammatorymarkers.
So what are the inflammatorymarkers?
Uh, C reactive protein,interleukin 6, right?
The actual markers ofinflammation, you actually see
(22:29):
them either lower or stay thesame.
So, I don't know how people canstill hang on to this thought on
this, based on this mechanism.
And then they'll cherry picklike little studies here and
there that didn't control forcertain aspects of the diet and
say, Oh, well, look, this provesmy point.
And I'm like, okay, well, thatwas poorly, a poorly done study.
Lisa (22:47):
Mm hmm.
And they're not controlling for,like, calories, or they're not
controlling for, like, total fatintake,
Doron Vaday (22:53):
Yeah, either other, either calories or other aspects
of the diet, they're just not,they're not controlling for any
of that stuff.
So, but when you look at thereally high quality data, you'll
see a plethora of informationthat shows that these things are
actually good for you.
And again, like you alluded tobefore, the reason why they're
bad is because of the processedfoods that you're eating, right?
(23:14):
So I've had many people tell me,well, I cut out seed oils and I
feel much better.
And then I'd ask the questionof, well, what foods did you
have to cut out in order to cutout seed oils?
Chips.
Cookies.
Cakes.
Okay, so you cut out all of thehighly processed foods and now
you feel better.
You feel better because you cutout processed food, not because
you cut out seed oils.
Lisa (23:34):
So it's the mechanistic studies not in human bodies
that, that are quote unquoteshowing inflammation because I
still get people say, well,there's tons of studies that
show seed oils causeinflammation, and I'm like,
Where are those studies?
They don't really exist in humanmodels.
Is that correct?
Doron Vaday (23:52):
Yeah, so I think it, it's just a mechanism,
right?
It's a theory based on amechanism.
But when you look at the humandata, the majority of the human
data shows that, uh, thesethings are not inflammatory and
they're actually good for hearthealth.
Lisa (24:08):
If you have high LDL, um, and you're trying to lower your
cholesterol through dietarymethods, getting your saturated
fat intake down is going to behuge.
And so that is one way to do it.
And like we said, you don't wantto, like, fry in these oils.
So no, no high heat cooking.
But, um, you know, if you canjust trade a few things a week
(24:30):
for, for those kinds of oils, itcan help with your cholesterol.
Doron Vaday (24:36):
Yeah, absolutely.
Lisa (24:37):
Okay.
how about this one with this oneof my favorite, Reels that I saw
you do just because the personthat you were, disagreeing with
is one of my least favoritepeople too.
Uh, that excess hormones orexcess toxins cause weight gain.
Um, this is so popular on socialmedia right now is to say you've
(24:58):
got, uh, hormone issues, hormoneimbalance.
And, and I say this as aperimenopausal woman who is on,
and my listeners know, I'm a bigfan of.
Menopause hormone replacementtherapy, estrogen therapy, like
I'm all about that.
I'm not saying hormones aren't,aren't important, but the idea
that excess hormones or that ifyou just balance your hormones,
(25:20):
you're going to magically loseweight.
Such a myth.
Right?
Doron Vaday (25:24):
I think it's just a defeat.
It's, it's like a, those peopleappeal to people who are
struggling.
Right.
And it's kind of like, uh, Idon't know what to call them,
like vultures or something.
Like it's, it's, they're verymuch like, I know that people
are going through this issue,they're struggling, and they,
they, I've seen some content.
They read some blogs somewherethat they think it's hormones.
(25:45):
So let me kind of feed off ofthem.
I think it's the worst kind ofsocial media content, in my
opinion, is people who kind offeed off of, uh, people who
already think that they have anissue and reinforcing that and
saying, Hey, I have the solutionfor you through nutrition to me,
if you have a hormonalimbalance, I will send you to a
doctor.
to get your hormones checked.
You can't just assume that youhave a hormonal imbalance.
(26:07):
You have to, and if you do,it's, we'll balance that.
And are there some nutritionalstrategies and exercise
strategies that we can use?
Uh, I know, especiallyspecifically with men, um, that,
I don't know if your audience islike predominantly women or
what, but,
Lisa (26:21):
it is.
Yeah.
But that's okay.
Doron Vaday (26:22):
Yeah, but specifically with men, like if
you have low testosterone, yourfirst stop isn't the doctor to
get testosterone replacementtherapy.
Your first stop should be yoursleep, your exercise habits,
your nutrition, excessadiposity, right?
If you're overweight, that'sgoing to affect your
testosterone.
It's also going to affect yourestrogen levels because, uh,
having a higher body fat isassociated with increased
(26:43):
estrogen levels and decreasedtestosterone.
So I will address those thingsfirst.
And if you're, if your hormonesdon't.
Quote kind of balance.
I don't want to sound like oneof those kind of but if your
hormones don't balance with thatthen okay Let's start.
Let's go see a doctor.
so I kind of advise them inwhich direction to speak with
their physician, but obviouslyat the end of the day, their
(27:04):
physician is their physician.
Lisa (27:05):
What about for females?
When you see a female saying, Ithink my hormones are out of
balance or, you know, I think myhormones are, are the problem
for, for my weight gain orinability to lose weight.
Right.
Right.
Doron Vaday (27:15):
Get them checked.
That's literally the number onething.
Um, I mean, we havepostmenopausal clients that are
taking either progesterone orestrogen or a combination of
things.
We have, uh, clients that are ontestosterone because their
testosterone was too low and nowthey feel great because they're
taking testosterone and they'reable to progress and get
stronger.
(27:36):
I think for a long time in themedical community, we didn't
really think of the importanceof testosterone in women.
And now that's something thatthey're really starting to shine
a light on that, like, eventhough women have far less
testosterone than men do, it'sstill a crucial hormone for
women.
So if.
We're starting to have thatconversation now in the medical
community with testosteronereplacement therapy, uh, for
(27:59):
women, which I think issomething that's developed over
the last five, maybe ten years,that we haven't even really
addressed that previously.
So I think that's great.
Um, but then overall, Hormones,I just feel like eight or nine
out of 10 times.
It's not really the issue.
The issue is you're consumingtoo many calories.
(28:20):
You don't know how to track, youdon't know how to monitor.
You don't know what 30 grams ofprotein looks like on your
plate.
So for me, it's, it's more, youneed more education to be able
to go through this process andcome out of the other end rather
than blame your hormones,because it's the same old story.
It's like, I've tried everythingand nothing works.
And then when I see that they.
have just no knowledge aroundmacronutrients and calories, you
(28:45):
kind of have tried things, andyou thought you were trying
things, but you haven't donethem correctly.
So that's really my biggest,that's where I come in.
Lisa (28:52):
Yeah, I feel like in my dieting days and and what I mean
by that was jumping from one faddiet to another is I Just had
this underlying belief thatsomething was wrong with my
body.
Something was wrong with me Andthis was pre social media days.
Thank goodness for for meBecause I'm old older, you know
that I was doing all this beforesocial media was the way it is
(29:14):
now But I just, I really didbuy, like, so many different
diet books and plans and thingsbecause I just was always
looking for the next best thing,the easiest way.
And it wasn't until I justdropped all of that and just got
back to the basics and really,like, paid attention to how much
(29:34):
protein I'm taking in and reallywas honest with my, um, you
know, overall intake that Irealized, like, Nothing's really
wrong with me.
And that was really such apeaceful place to get to.
and I, I think that so many,posts on social media are
playing into our weaknesses andinto our insecurities.
(29:57):
I think also one of the thingsthat a lot of these people do is
they use the fallacy of N equals1.
Which N of 1 means this workedfor me, and so it will work for
everybody.
I love a personal study.
I'm always telling my clientsthe most important nutritional
study that you will ever readfor you is your own food
journal.
(30:18):
Like, your own food journal isgoing to be so informative for
you.
What works for you?
Does a high protein, high fiberbreakfast work for you?
What works for you?
You gotta try a lot of things.
But the fallacy comes in whenyou go this is how I I achieved
my weight loss, so it's howeverybody should achieve.
And there certainly are pillars,but um, there's just so much of
(30:41):
that end of one, where there'sjust one person in the study
that people then extrapolate toeveryone.
Doron Vaday (30:48):
Yeah, absolutely.
Um, I mean, listen, the, theresearch.
A lot of times in these casesthat I'm thinking of one off the
top of my head in particular,the research will show
otherwise, um, we kind of haveto use the research as a guide
because I do agree that weshould focus on the individual
sitting in front of us as theclient.
(31:09):
The research is used as ageneral guide and then you kind
of modify and adjust based onthe individual.
But the thing is, is at the endof the day, when somebody loses
weight, it's in a, they're in acalorie deficit always.
So how the, so how they achievethat calorie deficit.
Great, that might have workedfor them.
Whether I agree if it wasoptimal or not, for example, we
(31:31):
look at something like acarnivore diet, like, hey, I
lost weight on a carnivore diet,I never tracked my calories, and
I ate as much as I wanted.
Well, you were eating a lot ofprotein, and you were probably
satiated, and you probablycouldn't eat more calories you
couldn't eat in a surplus evenif you tried, because protein
takes a very long time todigest, it keeps you satiated
for a while.
Sure, that worked for you.
Do I think it's optimal?
(31:51):
No.
And the research, for example, Ilook at things like PCOS as a
perfect example.
When somebody says, Oh, well, Icured my insulin resistance and
PCOS by eating a carnivore diet.
Okay.
Well, the research supportsthat.
You lost weight and thataffected your insulin resistance
and you lowered your caloricintake.
(32:12):
I think going back to thehormonal thing, a lot of people
think that PCOS is somethingthat's like a death sentence,
right?
It's like, I have PCOS, I'm notgoing to be able to lose weight.
And it's really not the casebecause I've worked with plenty
of people with PCOS and they canlose weight.
They may have to work a littlebit harder because they're more
genetically prone to insulinresistance and they're more
(32:34):
genetically prone to, uh,increased adiposity, but that
doesn't mean that it'simpossible.
And the research in thatparticular area in particular
shows that the research oninsulin, insulin resistance
shows that increasing saturatedfat is not great for insulin
resistance.
Um, And that it does, theresearch does slightly favor
(32:55):
higher fat, lower carbohydratefor that specific population as
of right now with the data, butit's very slight, right?
So at the end of the day, it'swhat is going to, what is it
going to take for you as anindividual to be in a calorie
deficit and also sustain thatdeficit for a long period of
time?
Um,
Lisa (33:13):
And in a way that you feel like you could actually do
forever.
Because that's one of the thingsI really work with clients on
is, let's not make drasticchanges that you are thinking,
well, I can do anything for sixweeks.
Like.
No, we want to be able to dothis.
This is not just your, um, yourfitness era or your nutrition
(33:34):
era.
Like we're looking for long termlifestyle change.
And so, um, that's kind of alsothe thing that you're looking at
is can I do this for a reallylong time?
One of the, I mean, it's come upseveral times that.
To, to lose weight, we need tobe in a calorie deficit.
I don't have my clientsspecifically track calories we
(33:55):
use like a hunger scale, andmostly because most of my
clients come from a highlydieting background, and they're
trying to, um, sort of distancethemselves from that, because It
makes us feel neurotic.
Um, but there's so many otherways that you can tell that
you're in a calorie deficit.
And I will say that if I have,if I have clients that haven't
(34:15):
tracked in the past or haven'ttracked for many, many years,
it's time to do, you know, twoweeks of really good tracking.
So you can see what does 30grams of protein look like and,
and, you know, kind of get some.
Information rather thanthinking, okay, this is how I'm
going to live for the rest of mylife tracking calories.
And, um, I think that's, that'sreally what I'm trying to get
away from.
But, what I want to come back tois one of the ways that you can
(34:39):
tell, uh, one of the ways thatyou can utilize your own body to
be in a calorie deficit or atleast in maintenance is to use
that, the rule of being 80percent full.
And this sounds really like diety, diet culture y, you know,
like, walk around in a 20percent hunger.
You know, but that's not reallywhat it is.
There's a Japanese term for it,and I know that you pronounce it
(35:00):
really well, and I don't.
So,
Doron Vaday (35:02):
yeah, it's, uh, Hara hachi bun me
Lisa (35:04):
yeah, can you tell us about that?
Doron Vaday (35:06):
Um, so that's the concept.
I mean, listen, we know theJapanese population.
If you actually, and I wasactually shocked about this,
when you look at the Japanesepopulation's, obesity versus the
us, it's about 40% in the US andit's 4% in, uh, Japan, which is
just a wild statistic.
I was like, mind blown when Iheard that.
Um, but it's really just theprocess, uh, the, the thought
(35:27):
of.
Eating slowly is, is one of theconcepts to make sure that you
know when you're full, andstopping at about 80 percent
full, because here's the thing,when you stop about 80 percent
full about 20 30 minutes later,you're gonna be at 100 percent
full.
So I think people eat, I thinkpeople that I've encountered,
And I think it's part ofAmerican culture too, is we eat
(35:48):
very quickly, we do everythingvery quickly.
So, uh, we're always on the run,we're always on the go.
Oh, I have like 10 minutes toget this meal in, and we're
always so focused on our careersand that stuff.
At least my clients, that,that's a lot of what I deal
with.
And I have to tell people toslow down.
So, a lot of it just has to dowith really just slowing down,
taking time, not beingdistracted while you're eating.
So don't be texting on yourphone, don't be on social media,
(36:10):
don't be watching videos.
Uh, just Be mindful and presentand that's something that I
really talk about with a lot ofmy clients is mindfulness and be
present with your meal almost asif you're kind of meditating
because meditating is justreally the practice of being
present in the moment.
So you can do that with yourmeal too.
So, um, it's just you have to bemindful and present.
(36:33):
With what the, what you're doingat the time that you're doing
it.
And then, you know, one of theother strategies outside of
that, that I would recommend is,focusing on how you're filling
up your plate, even if you'renot focused on a calorie counter
and you're not tracking yourcalories is what is your, I use
a plate method, right?
So like, what does your plateactually look like?
(36:53):
Is it should be half a plate ofvegetables, ideally.
Um, obviously not for everyone.
Everyone's different.
Some people, you know, lowFODMAP diet or whatever they
have going on, but.
Ideally, it should be that, andthen one of the other things
that I say is most people havetwo sets of plates in their
house.
They have the large plate thatthey use for their dinner plate,
and then they have the smallplate that they use for their,
(37:16):
their salad plate or whatever itis.
I recommend sometimes eating offof that smaller plate.
Because the larger plate is 12inches and the smaller plate is
9 inches.
A standard plate used toactually be 9 inches and those
plates have grown over time.
So I sometimes will tell peopleif you're not going to track in
a food journal, and you're notgoing to track your calories,
maybe eat off of a smaller platebecause then when you fill up
(37:38):
that plate, because there's aperception kind of thing there,
right?
There's like, if I, if I'meating off a big plate, I have
to fill up the whole plate.
Right?
So an easier way to, cut downyour calories is just to use a
smaller plate.
And then visually, you see thatthat smaller plate is full.
And that's your portion.
Lisa (37:57):
percent full too, I, I call that enough.
Because when people get toosatisfied, or I've, you know,
satisfied comes with like apretty, pretty full feeling.
So if you are satisfied or fullat the end of your meal, So when
(38:19):
you get to that 80%, you'rejust, you're just at enough.
And then, like you said, 20minutes later, you're going to
be like, Oh, that's actually allthe way enough.
That's all that, that is enoughto get me until my next meal.
Another thing I practice a lotwith my clients is just because
we plan our meals, there's nolike question about what's going
(38:40):
to be for my next meal.
Because a lot of times weovereat out of scarcity and that
is from almost.
Almost like a DNA perspective asfar as like, you know, food has
been scarce for the entirety ofhuman existence until like, a
hundred years ago.
Like, literally.
And so, our brains just have notcaught up, as humans, to realize
that like, lunch is literallyright around the corner.
(39:01):
There's an old Seinfeld bitwhere he's like, you know, my
mom was like, don't eat thatcookie, you're gonna ruin your
appetite.
I'm like, mom, I got anotherappetite coming right around the
corner.
And The thing is, is there isactual, not only is your
appetite going to come back, butthere is actually food right
around the corner.
Every corner there is fast foodand grocery stores and places to
get food.
(39:21):
Their food is not scarceanymore.
And so when we stop at that 80%,reminding yourself like I have,
you know, chicken stir fry orwhatever you have planned for
dinner, like that's going to bethere.
There is no scarcity of food.
And that can also help you.
I feel like stop at that 80%.
Doron Vaday (39:40):
Yeah, I feel like the, uh, the scarcity thing is
a, um, it's kind of a doubleedged sword because we've solved
one problem and created a newone.
Lisa (39:47):
Yeah.
Doron Vaday (39:48):
So, you know, we've, we've solved
agriculturally, we've focusedfor so long on producing enough
to feed the population.
And if you look caloricallyspeaking, we're producing way
too many calories for thepopulation now.
And now we're just, we went fromnot having enough food to now
having too much food and wedon't know what to do with it.
Like we're wired, we're notwired in that way, like you
(40:09):
mentioned.
Lisa (40:12):
So, all of these, like, myths and, and different things
that we see on social media, itcan get really confusing, and
especially, I notice with myalgorithm, you know, I'm
watching nutrition based videos,and so then, like, the wackos
Come up to like the algorithm.
Can't really decide if the videothat they're showing me is
(40:33):
science based or not.
And so you are going to comeacross a lot of videos that
you're like, Oh, maybe that'scorrect.
And I mean pretty much mystandard is if somebody's in the
grocery store yelling.
I'm not going to believeanything they're saying.
I really want to do a videowhere I'm in the grocery store
and just being like, all of thisin the center aisle, this is
(40:54):
great.
Canned beans, it's a yes.
Canned tomatoes, buy it.
Like, there's so much good stuffin the center of the grocery
store.
I think it's so bad that we'vetotally demonized that.
But, um, I just think it'ssomething that we really need to
pay attention to.
How do we decide who to believe?
What are some of the markers?
I mean, like I said to you inthe beginning, um, obviously Dr.
(41:16):
Gundry.
Nothing, nothing out of thatguy's mouth.
Don't believe anything.
I'm just going to tell you rightnow, but you know, past, past
the obvious, you know,supplement pushers.
So I will say for me, one of theways I know is if they conclude
their video with my discountcode for all of my supplements
is in the, is in the Lincolnbio.
That's a sure way to know thatthey are trying to sell you
(41:36):
something.
I use supplements.
You can join my full script ifyou want.
That is to get things likemultivitamins if you want or an
omega 3 if your doctorrecommends it, that kind of
thing.
Not weight loss supplements, notbirth control cleanse, not
parasite cleanse, those kinds ofthings.
So that's kind of one of theways I determine how do you
(41:58):
decide when you're watchingvideos if people are, you know,
believable or not.
Doron Vaday (42:03):
Uh, well, I think if we're speaking about, like,
the general consumer of content,uh, number one, yes, the grocery
store, if they're justautomatically demonizing foods
in the grocery store, that'sgoing to be a hard no for me.
Um, but also if we're looking atthe way that somebody speaks.
If they sound, there's a certainway that they sound so confident
(42:25):
and so sure about what they'resaying.
And to me, somebody who is most,like, you'll see in some of my
content where, I don't know ifyou've noticed, like, I'll say,
like, could likely do this, ormay do this, and, and I'll speak
in a way where, hey, like, thisis what the research supports.
And this may help you withsomething.
(42:45):
I'm not going to say somethingdefinitely does something
because the resource mightchange and then I'm going to end
up eating my words down theroad.
Um, so most of the science basedcommunity, and it almost kind of
sounds counterintuitive becauseif somebody sounds very
confident, you're like, Oh, theymust really know what they're
talking about, but it's actuallythe opposite.
(43:07):
It's if they sound like they'rekind of unsure of themselves.
They're probably more likelygoing to be honest and, and more
correct.
and I know that that sounds,that doesn't sound right,
because like, oh, an expertshould be, uh, they should know
everything.
And I'm like, nobody knowseverything, even the research.
(43:28):
The one thing I say aboutresearch is there are far more
things that we don't know thanthere are things that we do
know.
And that should be conveyed in amessage on social media.
Is that, well, maybe, itdepends, the scenario, like,
there are all different waysthat this can go.
So, that's really one of thebiggest telltale signs for me.
Is that if somebody soundsoverly confident, then they're
(43:50):
probably not accurate.
Lisa (43:54):
And when they start with, stop doing this one thing,
Doron Vaday (43:58):
Do you have an example?
Like, what is, uh
Lisa (44:01):
I just find that sometimes they'll be like, stop eating
this one thing to lose weight.
Right?
Like, it's not just one thing.
Or like, you have to eat thisone thing.
You have to take this onesupplement.
You have to, you know, eatprotein within 30 minutes of
your workout.
(44:21):
Like, those kinds of, like,absolutes.
Just like you're saying, like,the confidence versus the, this
may help you.
Um, I, I just find that thosetend to be clickbait, you know,
Doron Vaday (44:34):
Yeah, absolutely.
And I, you know, I honestlythink that's just what people
that's what people tend togravitate towards on social
media, which is the unfortunatepiece.
But yeah, if there are likeabsolute If they're speaking in
absolutes, like this isabsolutely what you need to do,
um, shy away from that becausethere are multiple different
ways to get to an end point.
And there are different wayswhat works for me will work
(44:58):
differently for somebody else.
You know, we go through and wetouched up on this, I think
before we recorded like thebreakfast versus not breakfast
thing.
Like I can't confidently saysomebody has to and a lifestyle
and, and things kind of gotogether with this, that
somebody needs to eat breakfastevery day.
Do I like people eatingbreakfast every day?
Sure.
Absolutely.
(45:18):
I think that keeps you satiated.
You're less likely to overeatthroughout the day, but then
there's other research thatmight say, uh, yeah, you'll eat
a little bit more in your latermeals if you skip breakfast, but
those calories, uh, may not be,may not equal what you would
have had with breakfast.
So you still end up creatingkind of a deficit if you're
trying to.
So the answer is always, itdepends.
(45:39):
Right?
If you don't need to work out aspecific, I mean, you do need, I
do, you, I want you to do someresistance training.
I want you to do some level ofcardio, but outside of that,
it's like, okay, let's pick thenumber of days that works for
you, the amount of time, thefrequency, all that stuff.
Um, it's, it's gonna be veryindividual.
It's, you can't have a cookiecutter one size fits all.
Lisa (45:58):
which is why I'll go back to, you know, keeping a food
journal and studying your own,your own body and paying
attention to what is working foryou.
And part of what's working foryou is what's sustainable.
And I, and that's really, reallycritical as well.
All right.
Did we miss any big myths thatyou love to talk about?
Doron Vaday (46:17):
think that's pretty much it.
I mean, we covered theartificial sweeteners.
We talked about the sugar.
We talked about the, um, theseed oils.
We touched up a little bit onthe carnivore, uh, which I
personally think is probably theworst diet of all time and we'll
find that out.
The issue with the carnivorediet is we can't study it
because it's unethical, um, tojust give people a bunch of
saturated fat and meat.
(46:38):
It's just, we're not gonna beable to study it.
There's one study that peoplecite, quote, I'll say quote
unquote study, uh, that was aself reported with the carnivore
diet where people just reportedthat they feel better and they
feel healthier.
And that is constantly, uh, usedas.
I don't consider that evidencebecause it's not like I feel
(47:00):
like I'm healthy or eatingsomething.
So I'm going to report thatthere's a lot of bias in there
with those individuals arereporting that.
and so.
Unless health markers areactually looked at with
something like the carnivorediet and people are actually
shown to be healthier throughbiomarkers.
I can't take that as evidence, Iguess is what I'm saying.
Lisa (47:23):
Well, and there's just so much evidence for eating fruits
and vegetables that it's, likeyou said, it's unethical to
withhold fruits and vegetableswhen we absolutely have evidence
that they are greatlybeneficial.
Doron Vaday (47:37):
Yeah, we have mechanisms too.
I mean, when we look at solublefiber intake and the gut
microbiome and production ofshort chain fatty acids like
butyrate, which is really goodfor your colon.
I personally think based on thedata that I've looked at is that
is the link with fiber.
Uh, consumption and, uh, lowerrisk of, um, colon cancer.
(47:58):
So, like, we have a mechanism,it explains it.
We have the data that shows thatpeople consume, and this is what
I'm talking about withinterpreting the research, is we
not only have a mechanism, butwe have the data that supports
it that shows that people whoconsume higher Uh, amounts of
fiber, they have a lowerincidence of colon cancer.
So that is, that's where we go.
Like if we compare data likethat to something like seed
(48:20):
oils, where we have a mechanism,but we don't have the data to
support it in humans, that'swhere you kind of have to look
at when you're interpreting theresearch,
Lisa (48:26):
Mm hmm.
Oh, well, I really love yourapproach.
Just so down to earth, sciencebased, but also willing to,
like, learn.
And I think that is soimportant.
Like, we're always willing tolearn more and do our best with
the evidence and the realscience.
that we have now.
And um, so yeah, I just reallyappreciate you and your
(48:48):
approach.
So why don't you remind peoplewhere to find you online and how
you can help people?
Doron Vaday (48:54):
Yeah, so you can find me on my website, eat right
nutrition.com.
Eat right is spelledE-A-T-R-I-T-E, so E-A-T-R-I-T-E.
Nutrition.
Um, the Instagram is also eatright Nutrition, E-A-T-R-I-T-E,
nutrition, and, uh, podcast EatRight Nutrition podcast.
It's all the same.
Lisa (49:12):
Great.
All right.
We'll put all those links in theshow notes.
Thanks for coming.
Doron Vaday (49:16):
Amazing Thank you.
I'm so glad you tuned in today.
Before I sign off, I want toremind you of the what to do
when you overeat free three partvideo course that I have.
If you are trying to lose weightand you find yourself overeating
too many times to see lastingsuccess, be sure to check out
that free course.
It also comes with the reset andrecover guide that will help you
(49:38):
put everything you learn in thevideos in writing and really
clarify each step.
So you can feel confident.
Moving forward.
You can also book a free consultsession with me to see if my
full 12 week, one on onecoaching program is right for
you.
You can schedule it at the linkin the show notes.
Remember, it's not just aboutthe food.
It's about empowering yourselfwith choices that truly serve
(49:58):
you have a great week.
And as always, thanks forlistening to the eat well, think
podcast.
This is the eat well, think well, live well podcast.
(00:02):
I'm Lisa Salisbury, and this isepisode 138 busting nutrition
myths with Daron Vidai.
Daron is a registered dietitianand runs eat right nutrition.
I've noticed his work on socialmedia, and I really admire his
approach and the way he is ableto explain where many social
media posts.
Go off the rails.
(00:24):
And he really brings it back tothe real science and research.
We are going to be all over theplace with different myths
around nutrition that are oftenperpetuated on social media.
So enjoy this one and let meknow if there are any
questionable trends out therethat we need to address next
time.
Welcome to eat well.
(00:44):
Well, the podcast for busy womenwho want to lose weight without
constantly counting, tracking,or stressing over every bite.
I'm Lisa Salsbury, a certifiedhealth weight loss and life
coach, and most importantly, arecovered chronic dieter here.
You'll learn to listen to yourbody and uncover the reasons
you're reaching for food.
When you're not truly hungry,freeing you to focus on a
(01:05):
healthier, more fulfillingapproach to eating.
Welcome back to the eat well, think well, live well
podcast.
I am so excited to beinterviewing, Vadai.
He's a registered dietitian andI've been following him on
Instagram for a little while andreally impressed with his
(01:25):
approach.
And so I invited him on andthankfully he accepted.
So welcome.
Why don't you introduce yourselfas As far as, um, you know, what
you do and kind of how you helppeople.
And then we'll get into ourconversation.
Doron Vaday (01:38):
uh, yeah, so I'm a, you know, it's interesting.
I recently just did a podcastwhere they were driving more
towards like the performanceside of things because my
background is in bodybuildingand I guess they saw that and
they constantly want to talkabout performance and I'm like,
that was a long time ago.
So these days I focus a lot on.
(01:58):
Weight loss, fat loss, andmetabolic health.
So metabolic health being nonalcoholic fatty liver disease.
Uh, we focus on cardiovasculardisease, cardiovascular risk.
We focus on type 2 diabetes.
We also focus on interveningwhen they're taking medications,
whether it be insulin, um, theGLP 1 medications, uh, and, uh,
like something like metformin,and just managing overall
(02:20):
lifestyle factors and riskfactors for, uh, overall
improving metabolic health.
Lisa (02:27):
Okay.
Awesome.
Awesome.
I, um, in a, in my past life, myfirst major in college was
actually to be a registereddietitian.
And I think it's so funny howmany times I've kicked myself
for not continuing with that andfor changing my major, but these
things happen.
Um, so I admire what you do.
Um, one of the things that you.
(02:48):
Um, and one of on Instagramspecifically and putting content
out on is some of the mythbusting out there and combating
some of these people that are,you know, yelling in grocery
stores and that sort of thing.
So we're going to be discussingsome of the top myths that are
going around on Instagram,social media right now.
(03:09):
I'm sure it's on TikTok.
I'm just not on there.
Um, but what I really want totalk about too is.
The fact that at your educationlevel, you know how to read
studies properly.
And I think this is one of thebiggest things that, um, you and
others like you consistentlycomment on when these wellness
(03:29):
influencers come on and they go,this study showed, and then you
say.
Actually, that's not at all whatit showed.
So let's talk about studiesfirst, and why it's so important
to be able to read themproperly, and what it is about
your education that makes youqualified to read them, and
like, what is the generalpopulation missing when they're
(03:51):
looking at these studies?
Why do they get interpreted sobadly sometimes?
So
Doron Vaday (03:57):
piece of that with people on social media is
there's some bias in there andthey're cherry picking specific
studies that will prove their,uh, or, or support their thesis
on whatever it may be.
It could be, like, seed oils.
It could be a keto diet iseffective at, uh, treating
cancer because, uh, glucose.
(04:18):
can feed cancer cells andtherefore cancer cells can't
grow and then you starve themif, if, you know, if you don't
have any, um, if you don't haveany sugar in the diet, which
isn't true, right?
So, part of it is you may findsome studies that are sort of
outliers, but oftentimes when wefind those outlier studies that
don't agree with the generalconsensus, it's a study
(04:41):
methodology flaw.
Right?
So one of the biggest things,the first thing I do when I look
at when I'm trying to evaluate astudy is I'll first go to the
conclusion.
Some people might saydifferently.
Some people will be like, Oh, wego to the methods first.
I'll go to the conclusion andI'll say, what did they find?
And that will give me, okay,they found this, but this is
(05:02):
kind of different from otherresearch that I've read.
And then I'll go into themethods and I'll say, how did
they come to that conclusion?
Right?
So to give kind of an example ofthat.
There was a recent, uh, therewas a video that I did a while
back on, you're familiar with,uh, Max Lugavere's, uh, podcast?
Yeah, so there's, there was a, Idon't know where they were from,
(05:23):
there were two women that weretalking about the artificial
sweeteners.
And artificial sweetenersincreasing risk for Alzheimer's,
and they mentioned a 2017 study.
So I went in and I looked forthat study.
That study was published by theAmerican Heart Association.
And if you read into the study,it was patients with diabetes.
(05:46):
That, this is where you kind ofhave to think about it from a
practical standpoint.
It was patients with type 2diabetes that drank soda and
they measured like how much sodathey drank and then increased
risk.
And the issue with somethinglike that is you can't really
separate because they're justbasically saying they're
reporting how much they'redrinking, right?
(06:06):
We don't have a mechanism to sayartificial sweeteners.
Increased risk for Alzheimer's.
But what we do have is amechanism for type 2 diabetes
increasing risk for Alzheimer's.
So, it's a, it's like a, uh,
Lisa (06:21):
because you, you didn't start with a healthy population.
Doron Vaday (06:23):
right.
So, in my eyes, I look at that,and even the authors, when they
conclude in there, the authorsare typically pretty honest, and
they'll say, Well, we can't, wecan't decipher whether or not
this is reverse causality.
So, reverse causality would be,what came first, the chicken or
the egg?
Right?
So were they already at higherrisk and the diabetes
(06:45):
exacerbated it and caused theAlzheimer's?
Or was it the diet soda itself?
And in my eyes, based on thecurrent research and based,
based on the fact that we don'thave a mechanism that we've
pointed to, right, a mechanismis where you start and then you
look at the data and you say,okay, well, does the data
support this mechanism?
And sometimes it doesn't,sometimes it doesn't.
In my eyes, it's reversecausality.
(07:05):
So if you just think about itlogically, if I go to the doctor
and I'm a type two diabetic andmy.
Doctor says, Hey, you need toreduce your sugar intake.
I'm going to switch from regularsoda to diet soda.
And then they're going to seethat people who are diabetic are
drinking more diet soda, andthey happen to have an increased
risk for Alzheimer's disease orincreased development.
(07:27):
It's not the diet soda.
It's the fact that they'rediabetic, which is a known risk
factor for Alzheimer's.
So it's really, you have to becareful about how you interpret
these things.
And I do think that a lot ofpeople have to be honest about
how they interpret these things.
And I think on social media,that doesn't exist.
Lisa (07:41):
Yeah, and there's such a difference between causality and
correlation.
I mean, I love those charts thatare like, shark attacks go up
with ice cream sales.
You know, it's like, there, youcan show correlation with so, so
many things, and I mean,Alzheimer's has been called,
like, type 3 diabetes, like,anecdotally, because it can be
associated with metabolicdisorders, so that's really
(08:02):
interesting that they evenbothered to look at diet soda
when they already know that thatis
Doron Vaday (08:08):
Yeah.
Lisa (08:09):
I don't know.
Doron Vaday (08:10):
I mean, I think it's worthwhile, worthwhile
studying, but I also think thatdiet sodas for the most part are
pretty safe.
Right.
They've been around for a longtime.
Uh, there are people, I mean,I've even had professors in grad
school that would disagree withthat, but based on the data that
I've seen, people talk abouteffects on microbiome and then
you have to kind of decipher,okay, like which artificial
(08:31):
sweetener are we talking about?
Because some of them likeaspartame, for example, it
breaks down into, uh,phenylalanine and, aspartic
acid, which are two amino acidsand they get absorbed in your
small intestine.
So you can't kind of blanketstatement and say, Oh, all
artificial sweeteners, quoteunquote disrupt the gut because
aspartame doesn't even make itto the colon where the bacteria
is anyway.
(08:51):
So there are, you're not goingto see any changes.
And then we also have to definewhat is disruption?
What does that even mean?
Because everything that you eatis going to alter your
microbiome.
You eat more fiber.
You eat a different type ofcarbohydrate.
You eat more protein.
Every single thing that you putinto your body is going to
Affect your microbiome in someway, shape or form.
Ideally, what we want to do iswe want to have more of the, be
(09:13):
a greater proportion of thebeneficial foods that are going
to support a healthy gutmicrobiome.
And in that case it's thingslike fiber.
Really fiber is the, the mostimportant one.
Lisa (09:25):
Well, that's kind of, um, let's get into some of these
myths and that's kind of one ofthe first ones that, um,
artificial sweeteners are justso bad for you.
Um, the cancer causing study, Ithink is.
It's probably the most overdonebecause when clients ask me
this, I'm like, well, do youdrink diet Coke from the moment
you wake up all the way throughthe day until you go to sleep?
(09:46):
Like that's how much diet Cokeyou would have to have to match
the amount of artificialsweetener they were giving in
this study.
I mean, that's a, obviously it'slike a sort of general thing,
but it was just so much.
It's just not, it's notrealistic.
If you're having one a day, oneevery other day, like.
It is not a problem, right?
Doron Vaday (10:07):
Yeah, I mean, I think, I think I heard my buddy
Joey Munoz say this, that, doyou drink enough water and it's
gonna be bad for you.
Right?
So any, anything in excess is isnot gonna be great.
Lisa (10:17):
Okay.
Well, um, one of the things Ithink that's really popular
right now, just because in faceof the, um, increasing
popularity of the GLP one drugsis the term nature's ozempic
wellness influencers love totell you blueberries are
nature's ozempic.
And these things are, you know,Oat zempik, the oatmeal bowls,
(10:38):
like, it's so silly.
Um, but people fall for thisbecause they're looking for that
one thing that's gonna help themlose weight.
And so they believe that if theyjust eat blueberries, they are a
superfood.
Why is that just not true?
Doron Vaday (10:52):
Uh, because of the half life of, uh, the GLP 1
produced.
I think a lot of people thinkthat when, and this was like the
recent video that I did, a lotof people will get the
misconception that theseinjections will raise your
body's natural GLP 1 production,which isn't the case.
The half life of that is aboutlike two to five minutes.
(11:14):
Maybe a little bit more, maybe alittle bit less, depending on
which study you look at, butit's a very short lived.
It does help, right?
And there are other hormonesthat are involved in controlling
appetite when you eat wholefoods, right?
Whole, unprocessed,predominantly unprocessed foods.
There are other effects or otherhormones that we can point to
and say, hey, this is why it'sgonna leave you satiated.
(11:35):
But when we look at GLP 1 inparticular, that hormone's half
life is very short versus youget a full seven day half life
on an injectable.
Right, now, I would advise mostpeople to still, obviously, eat
a healthy diet, don't eat junkfood, because I, I even have
clients that take GLP 1s andthey still, they still overeat
(11:58):
because they're eatingcalorically dense foods, right?
So, it has more to do with,like, the volume of food that
you're eating.
If you're eating a small volumeof food, and it's very
calorically dense, you're stillnot going to lose weight taking
these drugs.
That's my experience with it.
Some people will lose a massiveamount of weight very quickly.
Some people will not respond aswell, and they still need to
(12:19):
make those lifestyle changes.
Lisa (12:22):
But the idea that a food will work as well as an
injectable medication, or justreally any pharmaceutical
medication, it's just not true.
And it doesn't mean we don'twant to eat blueberries,
absolutely.
Eat them.
Eat them.
But not because they are somemagical GLP 1 mimic.
Doron Vaday (12:43):
Yeah.
I mean, you're not going to getthe same, you're not even going
to get close to the same effect.
You're going to get two to fiveminutes versus seven day half
life.
It's completely different.
Lisa (12:52):
Okay, um, another thing that we see a lot on, um, on
social media is the whole bandin Europe, but not in the US or,
um, they have so much morestricter guidelines or, you
know, all of that kind of thing.
I, I think one of the mostpopular things is Europe allows
400 ingredients and we allow 10,000.
(13:13):
And they weren't comparing inthat particular one, they
weren't comparing apples tooranges.
It was, um, are you familiarwith that?
Doron Vaday (13:20):
Oh, sorry.
Which, which one?
Lisa (13:23):
you know, um, I, I don't want to like throw people under
the bus, but, There's a prettyfamous clip of, I believe she
goes by FoodBabe, and she talksabout how there's 10, 000
ingredients allowed in the USfood production and only 400 in
Europe, but it is absolutelyapples to oranges because she's
cherry picking which ingredientsthey're counting.
(13:45):
Do you know that stat that I'mtalking about?
Doron Vaday (13:47):
I don't know the exact specific stat.
I can speak to the artificialcolorings that they use.
And the Europe actually usesmore than us in terms of
artificial colorings.
And I think a lot of people likered 40 is a big one where people
are like red 40 is banned in theUK.
You don't see it on theirlabels.
And it's, well, that's becauseit's called the E 1 29.
It's not, it's not called red40.
(14:09):
They just call it somethingdifferent and they allow it into
the, in the food.
Uh, but I think also when welook at some of that.
We have to look at how the U.
S.
versus Europe approaches certainthings.
And in the U.
S., we follow a, hazard plusdosage format, where we're
saying, Okay, well, what is the,uh, what is the dosage that
(14:30):
we're getting in?
And in Europe, they follow justoverall hazard.
Right?
So, I don't, I can't speak towho's right or wrong in regards
to that, but based on the data,for example, if we look at the
recent one that was just bannedby the FDA, which is red number
three, I'm not convincedeverybody's talking about like
fruit loops and they have rednumber three.
And in my eyes, I, I, you haveto think macro, right?
(14:53):
People are so fixated on theseindividual ingredients.
And at the end of the day,that's fine.
I'm totally fine.
If you want to take red, rednumber three out and you want to
replace it, like the betteralternative is always going to
be just to be on the safe sideto, we can use fruit and
vegetable coloring.
(15:14):
It's totally fine.
I'm okay with that.
But let's not demonizesomething.
That isn't, there is no evidenceto show that it's bad.
In my eyes, the red numberthree, there's no evidence to
show that it's bad.
And there's not enough evidenceto support safety of it.
So I do think we should study itfurther, but also Fruit Loops
are still going to be FruitLoops at the end of the day.
(15:34):
That's not the biggest thingthat's going to affect you.
The biggest thing that's goingto affect you is that you're
eating Fruit Loops in themorning every day.
Lisa (15:41):
Yeah, it's, it's so far down on the list of what we need
to attack in order to have ahealthier diet, which leads into
the idea of, um, ultra processedfoods.
I think it's, so you did a videoon this about demonizing the
ultra processed foodsingredients.
And so obviously there's a lotof ingredients and ultra
(16:01):
processed foods.
I do not choose, for myself, toeat.
Most of the reason, truly, isbecause I haven't eaten that for
so long, it doesn't taste goodto me anymore.
Like, I, I feel like I can tastethe sort of chemical nature of
some of those artificial,flavorings and colorings, and so
I don't enjoy a lot of thosefoods.
(16:22):
But, The ingredients themselvesis not as critical as the fact
that you can consume so manycalories in one sitting.
And I think that really is oneof these, also these myths that
gets kind of lost.
Can you speak to that a littlebit?
Doron Vaday (16:40):
Yeah.
So at the end of the day, Whenwe look at like the plethora of
data, calories are what is goingto matter the most from a health
standpoint.
So, you're right about that.
Now, it's kind of a, it's I'mkind of conflicted on this, to
be honest, because here's thething, individual ingredients,
if we look at, uh, like asoybean oil or, uh, uh,
(17:03):
safflower oil, like somethingthat's high in omega 6, uh, and
we look at high fructose cornsyrup, those in and of
themselves, like we have datathat shows that.
When you consume those thingsnot in a caloric surplus, either
in a maintenance calories or acalorie deficit, there aren't
really any adverse healtheffects.
So the adverse effects come fromthe sheer quantity of calories
(17:27):
that you're consuming.
Now, I can make an argument thatThose are the ingredients in
specific foods that make ithyper palatable, that make it
stimulate your brain's pleasureand reward center, that make you
want more, right?
Companies are in business tosell more of their products, and
they do a very good job atmaking you want more of those
(17:50):
products.
So.
I could make an argument thatconsuming more of those things
will lead you to eat morecalories, but those ingredients
in and of themselves aren'tnecessarily harmful.
So, my stance is kind of this.
Yeah, you want to avoid thoseingredients, but not because the
(18:11):
ingredients are bad for you,because the foods that contain
those ingredients are highlyprocessed, hyperpalatable.
They're not very satiatingbecause they're ultra processed.
They're basically kind of predigested for you.
So, yes, avoid thoseingredients, but not for the
reasons that people say, if thatmakes sense.
Lisa (18:30):
Yeah, totally.
I think that's such an importantnuance because it's not that
seed oils in particular are thedevil, it's what they're
incorporated into.
And so you have to look at thefood as a whole.
And certainly when you'rechoosing cooking oils for
yourself, when you're cookingfrom scratch at home, you can
(18:52):
decide what kind of oil you wantto use.
And if you decide to use It'snot going to be the same as that
ultra and so you're going tosaute your chicken and
vegetables in soft flour oil.
That's a completely differentend product than the ultra
processed food, the, thecrackers and the cookies and
the, um, you know, other barsand whatever that contain those
(19:14):
ingredients.
It's going to be a totallydifferent end product.
Doron Vaday (19:18):
Yeah, I mean, I would say this from like a
smoking standpoint.
I personally like to cook withavocado oil just because it can
withstand a higher heat.
I think it's like 425 or 450degrees Fahrenheit, so it's less
likely to oxidize, right?
And this is where we get.
We see studies on frying foodsin, like a soybean oil or
(19:39):
something like a McDonald'swould use that right that when
it's heat.
Lisa (19:43):
point on seed oils.
Are they, I haven't
Doron Vaday (19:45):
It's, it's, I don't know exactly the smoke point,
but it's much lower, so it's alot more likely to oxidize and
then you create trans fats.
So yeah, when you're going to afast food restaurant and they're
frying with the fries, they'refrying it and they're reusing
the oil over and over again,that can definitely be
problematic.
But.
When we see studies on actuallike seed oils, it's interesting
(20:08):
the seed oil thing came from Idon't know if you want me to get
dive deep into it.
The seed oil thing comes from amechanism, right?
So you have two differentpathways you have a pathway in
in a metabolic pathway in whichomega 6 goes down is called the
arachidonic acid pathway andthen you have where the Omega 3
goes down a separate pathway.
(20:29):
They kind of split off.
And so the omega 6,
Lisa (20:34):
sorry, let me interrupt.
By pathway, do you mean adigestive pathway, or like,
what, what is this pathwaystarting and ending
Doron Vaday (20:41):
it's, it's a metabolic pathway, I believe,
within your cells, right?
So what happens is you, when yougo down the arachidonic pathway,
you create these things calledeicosanoids, right?
So omega 3 and omega 6 will godown two separate pathways and
you create inflammatory or antiinflammatory eicosanoids.
Um, and these eicosanoids, sothat's where it kind of
(21:04):
initially that came from is,well, omega 6 fatty acids,
things like soybean oil, likeall these quote seed oils, they
go down this inflammatorypathway and they create
inflammatory eicosanoids.
So therefore consuming oils orfats high in omega 6 fatty acids
will end up leading to increasedinflammation.
(21:25):
Okay, great.
We have a mechanism.
Awesome.
But then you have to dive into,again, like I said earlier, you
start with a mechanism.
You start basically in a petridish, which is like the lowest
form of research.
Then you go into animal models,and then you go into human
models.
So, you really have to look atis, beyond that mechanism, what
happens actually in the humanbody?
(21:46):
And what we see in the humanbody is that, in some cases, it
has no effect on inflammationwhatsoever.
Or it actually lowersinflammation.
And when we look in the case ofcardiovascular risk, these seed
oils are some of the best thingsthat you can recommend because
they lower LDL cholesterol andcan sometimes increase the good
cholesterol, HDL cholesterol.
(22:07):
So this is where that startedwith the seed oils is okay, this
mechanism and people are kind ofholding onto that for dear life,
but when you look at the humanstudies and you actually.
You look at inflammatorymarkers.
So what are the inflammatorymarkers?
Uh, C reactive protein,interleukin 6, right?
The actual markers ofinflammation, you actually see
(22:29):
them either lower or stay thesame.
So, I don't know how people canstill hang on to this thought on
this, based on this mechanism.
And then they'll cherry picklike little studies here and
there that didn't control forcertain aspects of the diet and
say, Oh, well, look, this provesmy point.
And I'm like, okay, well, thatwas poorly, a poorly done study.
Lisa (22:47):
Mm hmm.
And they're not controlling for,like, calories, or they're not
controlling for, like, total fatintake,
Doron Vaday (22:53):
Yeah, either other, either calories or other aspects
of the diet, they're just not,they're not controlling for any
of that stuff.
So, but when you look at thereally high quality data, you'll
see a plethora of informationthat shows that these things are
actually good for you.
And again, like you alluded tobefore, the reason why they're
bad is because of the processedfoods that you're eating, right?
(23:14):
So I've had many people tell me,well, I cut out seed oils and I
feel much better.
And then I'd ask the questionof, well, what foods did you
have to cut out in order to cutout seed oils?
Chips.
Cookies.
Cakes.
Okay, so you cut out all of thehighly processed foods and now
you feel better.
You feel better because you cutout processed food, not because
you cut out seed oils.
Lisa (23:34):
So it's the mechanistic studies not in human bodies
that, that are quote unquoteshowing inflammation because I
still get people say, well,there's tons of studies that
show seed oils causeinflammation, and I'm like,
Where are those studies?
They don't really exist in humanmodels.
Is that correct?
Doron Vaday (23:52):
Yeah, so I think it, it's just a mechanism,
right?
It's a theory based on amechanism.
But when you look at the humandata, the majority of the human
data shows that, uh, thesethings are not inflammatory and
they're actually good for hearthealth.
Lisa (24:08):
If you have high LDL, um, and you're trying to lower your
cholesterol through dietarymethods, getting your saturated
fat intake down is going to behuge.
And so that is one way to do it.
And like we said, you don't wantto, like, fry in these oils.
So no, no high heat cooking.
But, um, you know, if you canjust trade a few things a week
(24:30):
for, for those kinds of oils, itcan help with your cholesterol.
Doron Vaday (24:36):
Yeah, absolutely.
Lisa (24:37):
Okay.
how about this one with this oneof my favorite, Reels that I saw
you do just because the personthat you were, disagreeing with
is one of my least favoritepeople too.
Uh, that excess hormones orexcess toxins cause weight gain.
Um, this is so popular on socialmedia right now is to say you've
(24:58):
got, uh, hormone issues, hormoneimbalance.
And, and I say this as aperimenopausal woman who is on,
and my listeners know, I'm a bigfan of.
Menopause hormone replacementtherapy, estrogen therapy, like
I'm all about that.
I'm not saying hormones aren't,aren't important, but the idea
that excess hormones or that ifyou just balance your hormones,
(25:20):
you're going to magically loseweight.
Such a myth.
Right?
Doron Vaday (25:24):
I think it's just a defeat.
It's, it's like a, those peopleappeal to people who are
struggling.
Right.
And it's kind of like, uh, Idon't know what to call them,
like vultures or something.
Like it's, it's, they're verymuch like, I know that people
are going through this issue,they're struggling, and they,
they, I've seen some content.
They read some blogs somewherethat they think it's hormones.
(25:45):
So let me kind of feed off ofthem.
I think it's the worst kind ofsocial media content, in my
opinion, is people who kind offeed off of, uh, people who
already think that they have anissue and reinforcing that and
saying, Hey, I have the solutionfor you through nutrition to me,
if you have a hormonalimbalance, I will send you to a
doctor.
to get your hormones checked.
You can't just assume that youhave a hormonal imbalance.
(26:07):
You have to, and if you do,it's, we'll balance that.
And are there some nutritionalstrategies and exercise
strategies that we can use?
Uh, I know, especiallyspecifically with men, um, that,
I don't know if your audience islike predominantly women or
what, but,
Lisa (26:21):
it is.
Yeah.
But that's okay.
Doron Vaday (26:22):
Yeah, but specifically with men, like if
you have low testosterone, yourfirst stop isn't the doctor to
get testosterone replacementtherapy.
Your first stop should be yoursleep, your exercise habits,
your nutrition, excessadiposity, right?
If you're overweight, that'sgoing to affect your
testosterone.
It's also going to affect yourestrogen levels because, uh,
having a higher body fat isassociated with increased
(26:43):
estrogen levels and decreasedtestosterone.
So I will address those thingsfirst.
And if you're, if your hormonesdon't.
Quote kind of balance.
I don't want to sound like oneof those kind of but if your
hormones don't balance with thatthen okay Let's start.
Let's go see a doctor.
so I kind of advise them inwhich direction to speak with
their physician, but obviouslyat the end of the day, their
(27:04):
physician is their physician.
Lisa (27:05):
What about for females?
When you see a female saying, Ithink my hormones are out of
balance or, you know, I think myhormones are, are the problem
for, for my weight gain orinability to lose weight.
Right.
Right.
Doron Vaday (27:15):
Get them checked.
That's literally the number onething.
Um, I mean, we havepostmenopausal clients that are
taking either progesterone orestrogen or a combination of
things.
We have, uh, clients that are ontestosterone because their
testosterone was too low and nowthey feel great because they're
taking testosterone and they'reable to progress and get
stronger.
(27:36):
I think for a long time in themedical community, we didn't
really think of the importanceof testosterone in women.
And now that's something thatthey're really starting to shine
a light on that, like, eventhough women have far less
testosterone than men do, it'sstill a crucial hormone for
women.
So if.
We're starting to have thatconversation now in the medical
community with testosteronereplacement therapy, uh, for
(27:59):
women, which I think issomething that's developed over
the last five, maybe ten years,that we haven't even really
addressed that previously.
So I think that's great.
Um, but then overall, Hormones,I just feel like eight or nine
out of 10 times.
It's not really the issue.
The issue is you're consumingtoo many calories.
(28:20):
You don't know how to track, youdon't know how to monitor.
You don't know what 30 grams ofprotein looks like on your
plate.
So for me, it's, it's more, youneed more education to be able
to go through this process andcome out of the other end rather
than blame your hormones,because it's the same old story.
It's like, I've tried everythingand nothing works.
And then when I see that they.
have just no knowledge aroundmacronutrients and calories, you
(28:45):
kind of have tried things, andyou thought you were trying
things, but you haven't donethem correctly.
So that's really my biggest,that's where I come in.
Lisa (28:52):
Yeah, I feel like in my dieting days and and what I mean
by that was jumping from one faddiet to another is I Just had
this underlying belief thatsomething was wrong with my
body.
Something was wrong with me Andthis was pre social media days.
Thank goodness for for meBecause I'm old older, you know
that I was doing all this beforesocial media was the way it is
(29:14):
now But I just, I really didbuy, like, so many different
diet books and plans and thingsbecause I just was always
looking for the next best thing,the easiest way.
And it wasn't until I justdropped all of that and just got
back to the basics and really,like, paid attention to how much
(29:34):
protein I'm taking in and reallywas honest with my, um, you
know, overall intake that Irealized, like, Nothing's really
wrong with me.
And that was really such apeaceful place to get to.
and I, I think that so many,posts on social media are
playing into our weaknesses andinto our insecurities.
(29:57):
I think also one of the thingsthat a lot of these people do is
they use the fallacy of N equals1.
Which N of 1 means this workedfor me, and so it will work for
everybody.
I love a personal study.
I'm always telling my clientsthe most important nutritional
study that you will ever readfor you is your own food
journal.
(30:18):
Like, your own food journal isgoing to be so informative for
you.
What works for you?
Does a high protein, high fiberbreakfast work for you?
What works for you?
You gotta try a lot of things.
But the fallacy comes in whenyou go this is how I I achieved
my weight loss, so it's howeverybody should achieve.
And there certainly are pillars,but um, there's just so much of
(30:41):
that end of one, where there'sjust one person in the study
that people then extrapolate toeveryone.
Doron Vaday (30:48):
Yeah, absolutely.
Um, I mean, listen, the, theresearch.
A lot of times in these casesthat I'm thinking of one off the
top of my head in particular,the research will show
otherwise, um, we kind of haveto use the research as a guide
because I do agree that weshould focus on the individual
sitting in front of us as theclient.
(31:09):
The research is used as ageneral guide and then you kind
of modify and adjust based onthe individual.
But the thing is, is at the endof the day, when somebody loses
weight, it's in a, they're in acalorie deficit always.
So how the, so how they achievethat calorie deficit.
Great, that might have workedfor them.
Whether I agree if it wasoptimal or not, for example, we
(31:31):
look at something like acarnivore diet, like, hey, I
lost weight on a carnivore diet,I never tracked my calories, and
I ate as much as I wanted.
Well, you were eating a lot ofprotein, and you were probably
satiated, and you probablycouldn't eat more calories you
couldn't eat in a surplus evenif you tried, because protein
takes a very long time todigest, it keeps you satiated
for a while.
Sure, that worked for you.
Do I think it's optimal?
(31:51):
No.
And the research, for example, Ilook at things like PCOS as a
perfect example.
When somebody says, Oh, well, Icured my insulin resistance and
PCOS by eating a carnivore diet.
Okay.
Well, the research supportsthat.
You lost weight and thataffected your insulin resistance
and you lowered your caloricintake.
(32:12):
I think going back to thehormonal thing, a lot of people
think that PCOS is somethingthat's like a death sentence,
right?
It's like, I have PCOS, I'm notgoing to be able to lose weight.
And it's really not the casebecause I've worked with plenty
of people with PCOS and they canlose weight.
They may have to work a littlebit harder because they're more
genetically prone to insulinresistance and they're more
(32:34):
genetically prone to, uh,increased adiposity, but that
doesn't mean that it'simpossible.
And the research in thatparticular area in particular
shows that the research oninsulin, insulin resistance
shows that increasing saturatedfat is not great for insulin
resistance.
Um, And that it does, theresearch does slightly favor
(32:55):
higher fat, lower carbohydratefor that specific population as
of right now with the data, butit's very slight, right?
So at the end of the day, it'swhat is going to, what is it
going to take for you as anindividual to be in a calorie
deficit and also sustain thatdeficit for a long period of
time?
Um,
Lisa (33:13):
And in a way that you feel like you could actually do
forever.
Because that's one of the thingsI really work with clients on
is, let's not make drasticchanges that you are thinking,
well, I can do anything for sixweeks.
Like.
No, we want to be able to dothis.
This is not just your, um, yourfitness era or your nutrition
(33:34):
era.
Like we're looking for long termlifestyle change.
And so, um, that's kind of alsothe thing that you're looking at
is can I do this for a reallylong time?
One of the, I mean, it's come upseveral times that.
To, to lose weight, we need tobe in a calorie deficit.
I don't have my clientsspecifically track calories we
(33:55):
use like a hunger scale, andmostly because most of my
clients come from a highlydieting background, and they're
trying to, um, sort of distancethemselves from that, because It
makes us feel neurotic.
Um, but there's so many otherways that you can tell that
you're in a calorie deficit.
And I will say that if I have,if I have clients that haven't
(34:15):
tracked in the past or haven'ttracked for many, many years,
it's time to do, you know, twoweeks of really good tracking.
So you can see what does 30grams of protein look like and,
and, you know, kind of get some.
Information rather thanthinking, okay, this is how I'm
going to live for the rest of mylife tracking calories.
And, um, I think that's, that'sreally what I'm trying to get
away from.
But, what I want to come back tois one of the ways that you can
(34:39):
tell, uh, one of the ways thatyou can utilize your own body to
be in a calorie deficit or atleast in maintenance is to use
that, the rule of being 80percent full.
And this sounds really like diety, diet culture y, you know,
like, walk around in a 20percent hunger.
You know, but that's not reallywhat it is.
There's a Japanese term for it,and I know that you pronounce it
(35:00):
really well, and I don't.
So,
Doron Vaday (35:02):
yeah, it's, uh, Hara hachi bun me
Lisa (35:04):
yeah, can you tell us about that?
Doron Vaday (35:06):
Um, so that's the concept.
I mean, listen, we know theJapanese population.
If you actually, and I wasactually shocked about this,
when you look at the Japanesepopulation's, obesity versus the
us, it's about 40% in the US andit's 4% in, uh, Japan, which is
just a wild statistic.
I was like, mind blown when Iheard that.
Um, but it's really just theprocess, uh, the, the thought
(35:27):
of.
Eating slowly is, is one of theconcepts to make sure that you
know when you're full, andstopping at about 80 percent
full, because here's the thing,when you stop about 80 percent
full about 20 30 minutes later,you're gonna be at 100 percent
full.
So I think people eat, I thinkpeople that I've encountered,
And I think it's part ofAmerican culture too, is we eat
(35:48):
very quickly, we do everythingvery quickly.
So, uh, we're always on the run,we're always on the go.
Oh, I have like 10 minutes toget this meal in, and we're
always so focused on our careersand that stuff.
At least my clients, that,that's a lot of what I deal
with.
And I have to tell people toslow down.
So, a lot of it just has to dowith really just slowing down,
taking time, not beingdistracted while you're eating.
So don't be texting on yourphone, don't be on social media,
(36:10):
don't be watching videos.
Uh, just Be mindful and presentand that's something that I
really talk about with a lot ofmy clients is mindfulness and be
present with your meal almost asif you're kind of meditating
because meditating is justreally the practice of being
present in the moment.
So you can do that with yourmeal too.
So, um, it's just you have to bemindful and present.
(36:33):
With what the, what you're doingat the time that you're doing
it.
And then, you know, one of theother strategies outside of
that, that I would recommend is,focusing on how you're filling
up your plate, even if you'renot focused on a calorie counter
and you're not tracking yourcalories is what is your, I use
a plate method, right?
So like, what does your plateactually look like?
(36:53):
Is it should be half a plate ofvegetables, ideally.
Um, obviously not for everyone.
Everyone's different.
Some people, you know, lowFODMAP diet or whatever they
have going on, but.
Ideally, it should be that, andthen one of the other things
that I say is most people havetwo sets of plates in their
house.
They have the large plate thatthey use for their dinner plate,
and then they have the smallplate that they use for their,
(37:16):
their salad plate or whatever itis.
I recommend sometimes eating offof that smaller plate.
Because the larger plate is 12inches and the smaller plate is
9 inches.
A standard plate used toactually be 9 inches and those
plates have grown over time.
So I sometimes will tell peopleif you're not going to track in
a food journal, and you're notgoing to track your calories,
maybe eat off of a smaller platebecause then when you fill up
(37:38):
that plate, because there's aperception kind of thing there,
right?
There's like, if I, if I'meating off a big plate, I have
to fill up the whole plate.
Right?
So an easier way to, cut downyour calories is just to use a
smaller plate.
And then visually, you see thatthat smaller plate is full.
And that's your portion.
Lisa (37:57):
percent full too, I, I call that enough.
Because when people get toosatisfied, or I've, you know,
satisfied comes with like apretty, pretty full feeling.
So if you are satisfied or fullat the end of your meal, So when
(38:19):
you get to that 80%, you'rejust, you're just at enough.
And then, like you said, 20minutes later, you're going to
be like, Oh, that's actually allthe way enough.
That's all that, that is enoughto get me until my next meal.
Another thing I practice a lotwith my clients is just because
we plan our meals, there's nolike question about what's going
(38:40):
to be for my next meal.
Because a lot of times weovereat out of scarcity and that
is from almost.
Almost like a DNA perspective asfar as like, you know, food has
been scarce for the entirety ofhuman existence until like, a
hundred years ago.
Like, literally.
And so, our brains just have notcaught up, as humans, to realize
that like, lunch is literallyright around the corner.
(39:01):
There's an old Seinfeld bitwhere he's like, you know, my
mom was like, don't eat thatcookie, you're gonna ruin your
appetite.
I'm like, mom, I got anotherappetite coming right around the
corner.
And The thing is, is there isactual, not only is your
appetite going to come back, butthere is actually food right
around the corner.
Every corner there is fast foodand grocery stores and places to
get food.
(39:21):
Their food is not scarceanymore.
And so when we stop at that 80%,reminding yourself like I have,
you know, chicken stir fry orwhatever you have planned for
dinner, like that's going to bethere.
There is no scarcity of food.
And that can also help you.
I feel like stop at that 80%.
Doron Vaday (39:40):
Yeah, I feel like the, uh, the scarcity thing is
a, um, it's kind of a doubleedged sword because we've solved
one problem and created a newone.
Lisa (39:47):
Yeah.
Doron Vaday (39:48):
So, you know, we've, we've solved
agriculturally, we've focusedfor so long on producing enough
to feed the population.
And if you look caloricallyspeaking, we're producing way
too many calories for thepopulation now.
And now we're just, we went fromnot having enough food to now
having too much food and wedon't know what to do with it.
Like we're wired, we're notwired in that way, like you
(40:09):
mentioned.
Lisa (40:12):
So, all of these, like, myths and, and different things
that we see on social media, itcan get really confusing, and
especially, I notice with myalgorithm, you know, I'm
watching nutrition based videos,and so then, like, the wackos
Come up to like the algorithm.
Can't really decide if the videothat they're showing me is
(40:33):
science based or not.
And so you are going to comeacross a lot of videos that
you're like, Oh, maybe that'scorrect.
And I mean pretty much mystandard is if somebody's in the
grocery store yelling.
I'm not going to believeanything they're saying.
I really want to do a videowhere I'm in the grocery store
and just being like, all of thisin the center aisle, this is
(40:54):
great.
Canned beans, it's a yes.
Canned tomatoes, buy it.
Like, there's so much good stuffin the center of the grocery
store.
I think it's so bad that we'vetotally demonized that.
But, um, I just think it'ssomething that we really need to
pay attention to.
How do we decide who to believe?
What are some of the markers?
I mean, like I said to you inthe beginning, um, obviously Dr.
(41:16):
Gundry.
Nothing, nothing out of thatguy's mouth.
Don't believe anything.
I'm just going to tell you rightnow, but you know, past, past
the obvious, you know,supplement pushers.
So I will say for me, one of theways I know is if they conclude
their video with my discountcode for all of my supplements
is in the, is in the Lincolnbio.
That's a sure way to know thatthey are trying to sell you
(41:36):
something.
I use supplements.
You can join my full script ifyou want.
That is to get things likemultivitamins if you want or an
omega 3 if your doctorrecommends it, that kind of
thing.
Not weight loss supplements, notbirth control cleanse, not
parasite cleanse, those kinds ofthings.
So that's kind of one of theways I determine how do you
(41:58):
decide when you're watchingvideos if people are, you know,
believable or not.
Doron Vaday (42:03):
Uh, well, I think if we're speaking about, like,
the general consumer of content,uh, number one, yes, the grocery
store, if they're justautomatically demonizing foods
in the grocery store, that'sgoing to be a hard no for me.
Um, but also if we're looking atthe way that somebody speaks.
If they sound, there's a certainway that they sound so confident
(42:25):
and so sure about what they'resaying.
And to me, somebody who is most,like, you'll see in some of my
content where, I don't know ifyou've noticed, like, I'll say,
like, could likely do this, ormay do this, and, and I'll speak
in a way where, hey, like, thisis what the research supports.
And this may help you withsomething.
(42:45):
I'm not going to say somethingdefinitely does something
because the resource mightchange and then I'm going to end
up eating my words down theroad.
Um, so most of the science basedcommunity, and it almost kind of
sounds counterintuitive becauseif somebody sounds very
confident, you're like, Oh, theymust really know what they're
talking about, but it's actuallythe opposite.
(43:07):
It's if they sound like they'rekind of unsure of themselves.
They're probably more likelygoing to be honest and, and more
correct.
and I know that that sounds,that doesn't sound right,
because like, oh, an expertshould be, uh, they should know
everything.
And I'm like, nobody knowseverything, even the research.
(43:28):
The one thing I say aboutresearch is there are far more
things that we don't know thanthere are things that we do
know.
And that should be conveyed in amessage on social media.
Is that, well, maybe, itdepends, the scenario, like,
there are all different waysthat this can go.
So, that's really one of thebiggest telltale signs for me.
Is that if somebody soundsoverly confident, then they're
(43:50):
probably not accurate.
Lisa (43:54):
And when they start with, stop doing this one thing,
Doron Vaday (43:58):
Do you have an example?
Like, what is, uh
Lisa (44:01):
I just find that sometimes they'll be like, stop eating
this one thing to lose weight.
Right?
Like, it's not just one thing.
Or like, you have to eat thisone thing.
You have to take this onesupplement.
You have to, you know, eatprotein within 30 minutes of
your workout.
(44:21):
Like, those kinds of, like,absolutes.
Just like you're saying, like,the confidence versus the, this
may help you.
Um, I, I just find that thosetend to be clickbait, you know,
Doron Vaday (44:34):
Yeah, absolutely.
And I, you know, I honestlythink that's just what people
that's what people tend togravitate towards on social
media, which is the unfortunatepiece.
But yeah, if there are likeabsolute If they're speaking in
absolutes, like this isabsolutely what you need to do,
um, shy away from that becausethere are multiple different
ways to get to an end point.
And there are different wayswhat works for me will work
(44:58):
differently for somebody else.
You know, we go through and wetouched up on this, I think
before we recorded like thebreakfast versus not breakfast
thing.
Like I can't confidently saysomebody has to and a lifestyle
and, and things kind of gotogether with this, that
somebody needs to eat breakfastevery day.
Do I like people eatingbreakfast every day?
Sure.
Absolutely.
(45:18):
I think that keeps you satiated.
You're less likely to overeatthroughout the day, but then
there's other research thatmight say, uh, yeah, you'll eat
a little bit more in your latermeals if you skip breakfast, but
those calories, uh, may not be,may not equal what you would
have had with breakfast.
So you still end up creatingkind of a deficit if you're
trying to.
So the answer is always, itdepends.
(45:39):
Right?
If you don't need to work out aspecific, I mean, you do need, I
do, you, I want you to do someresistance training.
I want you to do some level ofcardio, but outside of that,
it's like, okay, let's pick thenumber of days that works for
you, the amount of time, thefrequency, all that stuff.
Um, it's, it's gonna be veryindividual.
It's, you can't have a cookiecutter one size fits all.
Lisa (45:58):
which is why I'll go back to, you know, keeping a food
journal and studying your own,your own body and paying
attention to what is working foryou.
And part of what's working foryou is what's sustainable.
And I, and that's really, reallycritical as well.
All right.
Did we miss any big myths thatyou love to talk about?
Doron Vaday (46:17):
think that's pretty much it.
I mean, we covered theartificial sweeteners.
We talked about the sugar.
We talked about the, um, theseed oils.
We touched up a little bit onthe carnivore, uh, which I
personally think is probably theworst diet of all time and we'll
find that out.
The issue with the carnivorediet is we can't study it
because it's unethical, um, tojust give people a bunch of
saturated fat and meat.
(46:38):
It's just, we're not gonna beable to study it.
There's one study that peoplecite, quote, I'll say quote
unquote study, uh, that was aself reported with the carnivore
diet where people just reportedthat they feel better and they
feel healthier.
And that is constantly, uh, usedas.
I don't consider that evidencebecause it's not like I feel
(47:00):
like I'm healthy or eatingsomething.
So I'm going to report thatthere's a lot of bias in there
with those individuals arereporting that.
and so.
Unless health markers areactually looked at with
something like the carnivorediet and people are actually
shown to be healthier throughbiomarkers.
I can't take that as evidence, Iguess is what I'm saying.
Lisa (47:23):
Well, and there's just so much evidence for eating fruits
and vegetables that it's, likeyou said, it's unethical to
withhold fruits and vegetableswhen we absolutely have evidence
that they are greatlybeneficial.
Doron Vaday (47:37):
Yeah, we have mechanisms too.
I mean, when we look at solublefiber intake and the gut
microbiome and production ofshort chain fatty acids like
butyrate, which is really goodfor your colon.
I personally think based on thedata that I've looked at is that
is the link with fiber.
Uh, consumption and, uh, lowerrisk of, um, colon cancer.
(47:58):
So, like, we have a mechanism,it explains it.
We have the data that shows thatpeople consume, and this is what
I'm talking about withinterpreting the research, is we
not only have a mechanism, butwe have the data that supports
it that shows that people whoconsume higher Uh, amounts of
fiber, they have a lowerincidence of colon cancer.
So that is, that's where we go.
Like if we compare data likethat to something like seed
(48:20):
oils, where we have a mechanism,but we don't have the data to
support it in humans, that'swhere you kind of have to look
at when you're interpreting theresearch,
Lisa (48:26):
Mm hmm.
Oh, well, I really love yourapproach.
Just so down to earth, sciencebased, but also willing to,
like, learn.
And I think that is soimportant.
Like, we're always willing tolearn more and do our best with
the evidence and the realscience.
that we have now.
And um, so yeah, I just reallyappreciate you and your
(48:48):
approach.
So why don't you remind peoplewhere to find you online and how
you can help people?
Doron Vaday (48:54):
Yeah, so you can find me on my website, eat right
nutrition.com.
Eat right is spelledE-A-T-R-I-T-E, so E-A-T-R-I-T-E.
Nutrition.
Um, the Instagram is also eatright Nutrition, E-A-T-R-I-T-E,
nutrition, and, uh, podcast EatRight Nutrition podcast.
It's all the same.
Lisa (49:12):
Great.
All right.
We'll put all those links in theshow notes.
Thanks for coming.
Doron Vaday (49:16):
Amazing Thank you.
I'm so glad you tuned in today.
Before I sign off, I want toremind you of the what to do
when you overeat free three partvideo course that I have.
If you are trying to lose weightand you find yourself overeating
too many times to see lastingsuccess, be sure to check out
that free course.
It also comes with the reset andrecover guide that will help you
(49:38):
put everything you learn in thevideos in writing and really
clarify each step.
So you can feel confident.
Moving forward.
You can also book a free consultsession with me to see if my
full 12 week, one on onecoaching program is right for
you.
You can schedule it at the linkin the show notes.
Remember, it's not just aboutthe food.
It's about empowering yourselfwith choices that truly serve
(49:58):
you have a great week.
And as always, thanks forlistening to the eat well, think
podcast.
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