Metabolic Body Composition

Louis Burns, PhD
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  • NUTRITION
  • UPDATED WEEKLY

Look better. Feel better. Be better. We empower health-conscious individuals to achieve optimal metabolic health and body composition through personalized coaching and evidence-based nutrition strategies.

Episodes

  1. The Paleo Diet: A Response to the Skeptic's Guide

    02/11/2025

    The Paleo Diet: A Response to the Skeptic's Guide

    This is a response to an interview about the Paleo Diet on Dr. Shawn Baker's podcast. In it, Trevor Connor and Dr. Mark Smith were interviewed. The title was, "The Skeptic's Guide to Paleo" https://www.youtube.com/watch?v=lpQ9SKb-z14&ab_channel=Dr.ShawnBakerPodcast The book on how psychedelics may have catalyzed civilization: "The Immortality Key: The Secret History of the Religion with No Name" by Brian C. Muraresku (2020) https://www.amazon.com/Immortality-Key-Secret-History-Religion/dp/1250803985/  Metabolic Mastery Guide: Get your free guide to optimizing your metabolism for sustainable fat loss, improved health, and ideal body composition. https://www.metabolicbodycomposition.com/guide

    14 min
  2. Responding to Nick Norwitz: More Nuance on Carnivore Diet Myths

    01/29/2025

    Responding to Nick Norwitz: More Nuance on Carnivore Diet Myths

    Metabolic Mastery Guide: Get your free guide to optimizing your metabolism for sustainable fat loss, improved health, and ideal body composition. https://www.metabolicbodycomposition.com/guide Norwitz article and video: Meat the Myths: Top 8 Carnivore Diet Misperceptions https://staycuriousmetabolism.substack.com/p/meat-the-myths-top-8-carnivore-diet https://www.youtube.com/watch?v=nQHouOB_V20&ab_channel=NickNorwitz Mentioned resources: Types of Carnivore Diets by Judy Cho https://www.nutritionwithjudy.com/carnivore-diet Ede, Georgia. _Change Your Diet, Change Your Mind: A Powerful Plan to Improve Mood, Overcome Anxiety, and Protect Memory for a Lifetime of Optimal Mental Health_. New York: Balance, 2024. Johnson, Richard, and David Perlmutter. _Nature Wants Us to Be Fat: The Surprising Science Behind Why We Gain Weight and How We Can Prevent--and Reverse--It_. Dallas, TX: BenBella Books, 2022. Kendrick, Malcolm. _The Clot Thickens: The Enduring Mystery of Heart Disease_. Columbus Publishing Ltd, 2021. Palmer, Christopher M. _Brain Energy: A Revolutionary Breakthrough in Understanding Mental Health--and Improving Treatment for Anxiety, Depression, OCD, PTSD, and More_. Dallas, TX: BenBella Books, 2022. In this episode of Metabolic Body Composition, Louis responds to content from Nick Norwitz, addressing various myths surrounding the carnivore diet. Topics include evidence supporting the diet, vitamin C deficiency myths, fiber and bowel health, athletic performance, cardiovascular health, eating disorder misconceptions, cognitive benefits, microbiome impacts, environmental and ethical considerations, and comparisons to vegan diets. Louis provides detailed insights, references studies, and uses AI tools to back up his analysis. 00:00 Introduction to Metabolic Body Composition 00:47 Debunking Myth 1: Evidence Supporting Carnivore Diets 05:22 Debunking Myth 2: Vitamin C and Scurvy on Carnivore Diets 09:09 Debunking Myth 3: Fiber and Digestion on Carnivore Diets 18:24 Debunking Myth 4: Athletic Performance on Carnivore Diets 20:27 Debunking Myth 5: Heart Health and Carnivore Diets 26:42 Debunking Myth 6: Carnivore Diet as an Eating Disorder 27:26 Debunking Myth 7: Brain Health and Carnivore Diets 30:11 Debunking Myth 8: Clarifications and Nuances 39:12 Conclusion and Final Thoughts

    39 min
  3. Oatmeal and the Philosophy of Science in Nutrition

    10/30/2024

    Oatmeal and the Philosophy of Science in Nutrition

    In this episode of Metabolic Body Composition, we delve into the philosophy of science, focusing on its application to nutrition, and the example of oatmeal. The discussion begins with the relevance of the quote, 'All models are wrong, but some are useful,' and explores the scientific method's role in evolving scientific knowledge. We address the hierarchy of evidence in nutritional studies, from basic reasoning to randomized control trials, and emphasize the importance of understanding the historical and present-day context of human diets. We also cover the debate on metabolic flexibility, facultative carnivores, and the current food supply's impact on dietary choices. The episode critically evaluates nutrition science communication, with specific attention to oatmeal, analyzing debates and differing perspectives on carbohydrate consumption and metabolic health. Oatmeal Videos Reviewed:Oats & Human Health | Dr. Ken Berry MD by Nutrition Made Simple!https://www.youtube.com/watch?v=qB2PpDoUh30WHAT WILL HAPPEN if You Eat Oatmeal Every Day? (Shock Answer) (KenDBerryMD)https://www.youtube.com/watch?v=bzXqoY7SKcwYou Might Think Twice Before Eating Oatmeal! | Ben Azadihttps://www.youtube.com/watch?v=vX6_4pruI38Might Want to Think Twice Before Eating Oatmeal (Dr. Eric Berg DC)https://www.youtube.com/watch?v=Faup23zVDJUWhy You Should THINK TWICE About Eating Oatmeal! | Dr. Steven Gundryhttps://www.youtube.com/watch?v=MfLznrZCp6EPaul Saladino Saves Us From Dangerous Oatmeal | What the Fitness | BIolaynehttps://www.youtube.com/watch?v=c4YsbMK0Eso Metabolic Mastery Guide: Get your free guide to optimizing your metabolism for sustainable fat loss, improved health, and ideal body composition. https://www.metabolicbodycomposition.com/guide 00:00 Introduction to Metabolic Body Composition00:05 Oatmeal and the Philosophy of Science00:34 Understanding the Scientific Method01:26 Hume's Law and Evolutionary Diets03:39 The Evidence Hierarchy in Nutrition10:24 Hunter-Gatherer Diets and Human Evolution16:53 Present Day Nutrition Factors24:48 Debating Oatmeal: Different Perspectives26:13 Challenges in Translating Science to Public Awareness28:53 Bridging the Gap: Behavioral Economics and Nutrition40:39 Conclusion: Personalized Nutrition and Final Thoughts

    43 min
  4. Mastering Weight Loss: From Myths and Mindfulness to Metabolic Health Q&A

    10/22/2024

    Mastering Weight Loss: From Myths and Mindfulness to Metabolic Health Q&A

    This episode of Metabolic Body Composition covers a comprehensive range of weight loss strategies and challenges. It debunks common myths, comparing fasting with calorie restriction and addressing metabolic adaptation. Practical advice is provided on overcoming weight plateaus, avoiding yo-yo dieting, and maintaining weight loss through sustainable eating plans and reverse dieting. The role of willpower is downplayed in favor of environmental support and mindful eating practices. The script explores common mistakes like ignoring energy balance and protein needs and emphasizes the importance of tracking dietary intake and the impact of emotional and cultural factors on eating habits. Key principles for sustainable weight loss include stress management, consistent meal prep, and the benefits of ketosis. It also highlights the necessity of maintaining a consistent exercise routine, with specific recommendations for high-intensity interval training and tracking progress through body fat percentage and health markers. Practical tips for managing cravings, understanding carbohydrate roles in hunger, and setting process-oriented goals round out the discussion, providing a holistic approach to achieving and sustaining weight loss goals. Metabolic Mastery Guide: Get your free guide to optimizing your metabolism for sustainable fat loss, improved health, and ideal body composition. https://www.metabolicbodycomposition.com/guide 00:00 Introduction to Metabolic Body Composition 00:12 Debunking Fasting Myths 02:54 Understanding Yo-Yo Dieting 05:23 Tracking and Reverse Dieting Simplified 07:46 The Role of Willpower in Weight Loss 08:39 Common Weight Loss Mistakes 11:58 Overcoming Weight Loss Plateaus 13:36 Challenges in Weight Loss 18:08 Mindfulness in Weight Loss 18:32 Mindful Eating and Intuitive Eating Tips 19:06 Challenges of Ultra-Processed Foods 19:57 Staying Motivated During Ketosis Transition 21:13 Meal Prep Strategies for Success 23:46 Key Principles for Sustainable Weight Loss 27:05 The Role of Exercise in Weight Loss 31:07 Managing Cravings and Hunger 33:36 Measuring Progress Beyond the Scale 36:15 Final Advice for Weight Loss Journey

    37 min
  5. All About Diets: Insights into Keto, Paleo, Carnivore and Beyond Q&A

    10/15/2024

    All About Diets: Insights into Keto, Paleo, Carnivore and Beyond Q&A

    In this episode of Metabolic Body Composition, host Louis Burns delves into commonly asked questions surrounding various diet and nutrition concepts. The discussion covers the differences between popular diets such as keto, carnivore, ketovore, paleo, and Mediterranean, highlighting their unique characteristics and common misconceptions. Louis also explores topics like the role of calories in weight management, the concept of reverse dieting, macro tracking, and the importance of fat and protein balance. He addresses the potential drawbacks of extreme diets and provides insights into achieving adequate nutrition through structured dietary choices. The emphasis is on how modern humans can incorporate these diets to improve health outcomes while keeping environmental factors in mind. Metabolic Mastery Guide: Get your free guide to optimizing your metabolism for sustainable fat loss, improved health, and ideal body composition. https://www.metabolicbodycomposition.com/guide 00:00 Introduction to Metabolic Body Composition 00:13 Exploring Popular Diets: Keto, Ketovore, Carnivore, and Paleo 07:07 Understanding the Mediterranean Diet 08:22 Low Carb vs. Low Fat: A Comparative Analysis 09:50 Reverse Dieting Explained 13:16 Debunking Myths About Keto and Carnivore Diets 16:46 The Role of Fiber in Diets 20:27 Saturated Fat and Cholesterol: Separating Fact from Fiction 21:51 Carbs and Fat: The Ongoing Debate 23:29 Getting Started on a Keto Diet 25:20 The Science Behind the Ketogenic Diet 28:49 Macro Tracking and Its Importance 32:17 Potential Drawbacks of Extreme Diets 34:49 Ensuring Adequate Nutrition on Restrictive Diets 37:33 Conclusion and Next Episode Preview

    38 min
  6. Journey to Optimal Health: The Story Behind Metabolic Body Composition Q&A

    10/08/2024

    Journey to Optimal Health: The Story Behind Metabolic Body Composition Q&A

    In this episode, Louis Burns discusses the inspiration behind Metabolic Body Composition, stemming from his personal decade-long experience with various diets such as paleo, keto, and carnivore. He shares insights on his daily eating habits, favorite keto/carnivore snacks, and how he navigates social situations while adhering to a strict diet. Louis recounts his success story in achieving and maintaining a healthy body composition. He also addresses current diet and fitness trends, the importance of personalized dietary approaches, and his vision for Metabolic Body Composition, including the benefits of group coaching for weight loss and health improvements.

    18 min

  7. 08/27/2024

    My Health Journey: Overcoming Diet Struggles and Achieving Fitness Goals in My 40s

    Join Louis Burns as he recounts his decade-long struggle with ineffective diets and his ultimate success in losing 35 pounds, 8 inches off his waist, and reducing his body fat from 24% to 7%. In this episode, Louis shares his personal health journey, starting with childhood trauma and progressing through various diets including paleo, keto, veganism, and the carnivore diet. He discusses the challenges faced and lessons learned along the way, offering insights into effective weight loss, fitness, and maintaining overall health. Additionally, Louis touches on the significance of nutrition, calorie restriction, and the impact of different dietary approaches. Discover how he achieved his goals without being hungry and improved his metabolic health in his 40s.

    33 min
  • 7 Episodes

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Look better. Feel better. Be better. We empower health-conscious individuals to achieve optimal metabolic health and body composition through personalized coaching and evidence-based nutrition strategies.

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