Overall, energy restriction is the primary factor producing weight loss, and it is increasingly understood that distinct macronutrients may vary in energy yield and effects on satiety, also based on individuals’ phenotype and genotype. Although an overall healthy diet, either Mediterranean or a low-fat, high-complex CHO [carbohydrate] diet may be effective in diabetes and cardiovascular prevention, insight is increasing that dietary prevention or treatment may require more personalized approaches to become most effective.
—E.E. Blaak, in a review of effects of dietary carbohydrate in body weight control, glucose homeostasis and cardiovascular risk
In plain English, Blaak is saying:
- weight loss depends on calorie restriction
- proteins, fats, and carbs provide different amounts of energy and have different effects on hunger
- your response to proteins, fats, and carbs depends on your genes and how you look
- the healthiest diet for you probably isn’t the best for everyone else
Steve Parker, M.D.
A good resistance training program will strengthen her bones, improve her balance, and prevent that hip fracture 60 years from now
Adult life is a battle against gravity. Weight training postpones your inevitable defeat.
—Steve Parker, M.D.
PS: If you think gravity’s a bitch, you should see how many chapters are in my books.
What fits your busy schedule better, exercising 30 minutes a day or being dead 24 hours a day?
—Randy Glasbergen in a 2008 cartoon
Let me be clear. Exercise is not important because it burns calories! Exercise without calorie restriction is a remarkably ineffective weight loss intervention, because it usually makes us hungry enough to replace the calories we burn. Exercise is important because it restores your ability to oxidize fat—both when fasting and after meals. And we can tie this in with mitochondrial dysfunction by noting that exercise is proven to increase mitochondrial volume.
The below-parallel squat is the best exercise in the entire catalog for whole-body strength, power, balance, coordination, bone density, joint integrity, and mental toughness — good things to develop if you don’t have them.
“ We cannot employ the mind to advantage when we are filled with excessive food and drink. ”
I believe that this life is not all; neither the beginning nor the end. I believe while I tremble; I trust while I weep.