Keep It Off

Mel Harris
  • 5.0 (1)
  • Nutrition
  • Updated Weekly

AT LONG LAST - a podcast where you will find the unfiltered truth about what happens after losing a huge amount of weight, and how to deal with the challenges we all face in keeping that weight off no matter how you did it. A podcast created for anyone that’s lost a significant amount of weight whether with surgery, GLP-1s, meds, or any other method and that  is now dealing with the real challenge: keeping their weight off for life. Crucial episodes including – Weight regain | Alcohol | Fake GLP-1’s – and so much more.  Look out for our regular monthly episodes with special guest Mr Shaw Somers – Leading weight loss surgeon and GPL-1 specialist – host of The Fat Doctor and Medical Director/Founder of Streamline Weight Loss Clinics nationwide. Everything bariatric, Everything weight loss drugs and Everything to help you keep your weight off for life. 100% facts, 100% experience and 0% b******t. We get real about weight regain, mindset shifts, and everything nobody tells you after the scales move. No fluff, no judgment, just honest conversations that actually help.   If you’ve ever thought, “Why is this still so hard?” — you’re not alone. This is the place for that.

  1. 6d ago

    The Cortisol Myth: Why Manipulating Your Stress Hormones is a Dangerous Game

    Waking up groggy and reaching straight for a coffee isn't a lack of caffeine—it's a sign your body hasn't had the time it needs to regenerate. This conversation breaks down the unfiltered, physiological truth about how chronic stress and poor sleep hygiene sabotage long-term weight maintenance. From the dangerous fads of over-the-counter cortisol blockers to late-night doom scrolling that completely strips away your mental resolve, Mel & Shaw Somers unpack why the basics of grounding are your best defense. We also dive into the realities of life after bariatric surgery or GLP-1 medications, explaining why dramatic weight loss multi-folds your risk for gallstones and subsequent surgery. If you've ever found yourself unconsciously eating or struggling to accept your body's changing metabolic rules, this unfiltered deep dive is the reality check you need to get a grip on your health. KEY TAKEAWAYS Leave Your Cortisol Alone: Messing with your adrenal cortical system via unprescribed hormone fads or "blockers" is highly dangerous and can cause severe illness or life-threatening crises. Eight Hours is a Hard Requirement: Your body is not a machine; it requires seven to nine hours of sleep to initiate the lymphatic and immune systems to flush out daily cognitive byproducts. Screens Destroy Your Sleep Discipline: Looking at blue light or absorbing intense digital information right before bed resets your brain's natural process of winding down, keeping you trapped in a high-cortisol state. Obesity is a Lifelong Chronic Condition: Just like alcoholism, obesity permanently alters metabolic functions, meaning staying on top of weight maintenance requires conscious, long-term mindfulness rather than expecting a permanent "cure". Dehydration and Weight Loss Breed Gallstones: Dropping weight quickly through surgery or GLP-1s concentrates your bile, making crystals three times more likely to form into painful gallstones that block your pipework. QUOTES "Trying to push it one way or the other, you're dicing with things you really don't want to be dicing with... You're much better off dealing with the stress rather than trying to deal with your cortisol." "The number of people that wake up in the mornings going, 'Oh, God, I need a coffee.' That's the sign that you're not getting enough sleep. It's not lack of coffee." "Lack of sleep is, it's a method of torture... Why are you surprised you look like you're 70 when you're actually only 50?" "Sometimes we've got to accept that normality is not what I'm going to be able to achieve and not what they're going to be able to achieve because things are too broken. You've let them get too broken." "If you eat in front of the TV watching a programme, you will eat 25% more calories. And that's because your mind's not on the eating. It's on what's on telly." Dr Shaw Somers Information https://www.instagram.com/mrshawsomers/ https://www.shawsomers.com/ 🔗 Follow & Connect with KIO Method 🌐 Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ http://www.kiomethod.com/fmo ⁠⁠⁠⁠⁠📺⁠⁠⁠⁠⁠⁠⁠ YouTube: ⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@kiomethod⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠📸⁠⁠⁠⁠⁠⁠⁠ Instagram: ⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/kiomethod⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠🎵⁠⁠⁠⁠⁠⁠⁠ TikTok: ⁠⁠⁠⁠⁠⁠⁠https://www.tiktok.com/@kiomethod⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠📘⁠⁠⁠⁠⁠⁠⁠ Facebook: ⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/kiomethod⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠💼⁠⁠⁠⁠⁠⁠⁠ LinkedIn: ⁠⁠⁠⁠⁠⁠⁠https://www.linkedin.com/company/kiomethod⁠⁠⁠⁠⁠⁠⁠ HOST BIO Mel Harris is a weight loss mentor, podcast host, and founder of KIO Method Ltd, specialising in long-term weight loss maintenance after bariatric surgery and weight loss injections. After losing nearly 15 stone (90kg) following weight loss surgery in 2004, Mel has spent over 20 years navigating the realities of keeping weight off. With lived experience of bariatric surgery, weight regain, GLP-1 medications, and metabolic health challenges, Mel is on a mission to close the gap between losing weight and keeping it off for life. Through honest, compassionate conversations, she cuts through misinformation, diet culture, and shame — offering real support, insight, and zero judgement. This Podcast has been brought to you by Disruptive Media. ⁠⁠⁠⁠⁠⁠⁠https://disruptivemedia.co.uk/⁠⁠⁠⁠

    46 min

  2. May 18

    The Truth About Weight Gain and Your Prescription Meds

    Ever feel like you're doing everything right, but your own body—or your medicine cabinet—is working against you? It’s time to stop the guilt trip and look at the actual science behind why some medications make the scales climb and why conditions like PCOS change the rules of the game. Whether you're navigating the side effects of steroids and antidepressants or wondering if a healthy pregnancy is possible after a bypass, this conversation clears the fog. Dive into why chasing a specific number is a trap and how to build a lifestyle that actually sticks without the obsession. Let’s talk biology, bypasses, and the brutal truth about what it really takes to keep it off for good. KEY TAKEAWAYS Medication Awareness: Many essential drugs, like steroids and certain antidepressants, can cause weight gain; weight loss surgery or GLP-1s can help mitigate these "obesogenic" effects. The Insulin Trap: For many, insulin acts as a growth hormone that forces sugar into fat cells, making weight management a biological uphill battle. Nutrition is Non-Negotiable: Post-surgery life requires lifelong commitment to B12 and multivitamins because the body’s "Intrinsic Factor" for absorption has changed. Biological Subtypes: Conditions like PCOS aren't just "illnesses" but biological subtypes that require specific low-carb approaches to manage metabolism effectively. Ditch the Daily Weigh-In: Success is about how clothes fit and how you feel, not a fluctuating number on a scale that changes based on hydration or a single meal. QUOTES "You can't outrun a bad diet." "Insulin is probably one of the worst culprits for causing obesity in diabetics." "Being happy about your weight is not about achieving a number." "We have a way out of this and no one’s doing it." "Stop weighing yourselves, will you? It’s not helping." Dr Shaw Somers Information https://www.instagram.com/mrshawsomers/ https://www.shawsomers.com/ 🔗 Follow & Connect with KIO Method 🌐 Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ http://www.kiomethod.com/fmo ⁠⁠⁠⁠⁠📺⁠⁠⁠⁠⁠⁠⁠ YouTube: ⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@kiomethod⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠📸⁠⁠⁠⁠⁠⁠⁠ Instagram: ⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/kiomethod⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠🎵⁠⁠⁠⁠⁠⁠⁠ TikTok: ⁠⁠⁠⁠⁠⁠⁠https://www.tiktok.com/@kiomethod⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠📘⁠⁠⁠⁠⁠⁠⁠ Facebook: ⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/kiomethod⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠💼⁠⁠⁠⁠⁠⁠⁠ LinkedIn: ⁠⁠⁠⁠⁠⁠⁠https://www.linkedin.com/company/kiomethod⁠⁠⁠⁠⁠⁠⁠ HOST BIO Mel Harris is a weight loss mentor, podcast host, and founder of KIO Method Ltd, specialising in long-term weight loss maintenance after bariatric surgery and weight loss injections. After losing nearly 15 stone (90kg) following weight loss surgery in 2004, Mel has spent over 20 years navigating the realities of keeping weight off. With lived experience of bariatric surgery, weight regain, GLP-1 medications, and metabolic health challenges, Mel is on a mission to close the gap between losing weight and keeping it off for life. Through honest, compassionate conversations, she cuts through misinformation, diet culture, and shame — offering real support, insight, and zero judgement. This Podcast has been brought to you by Disruptive Media. ⁠⁠⁠⁠⁠⁠⁠https://disruptivemedia.co.uk/⁠⁠⁠⁠

    50 min

  3. May 11

    Why Your Post-Surgery Recovery Might Not Be Over: The Truth About Adhesions

    In her most personal episode yet, Mel Harris steps away from the usual Kio Method coaching to share a harrowing account of her recent emergency hospitalisation. What started as "stubbornness" and a refusal to take painkillers nearly ended in tragedy due to a condition few talk about: internal adhesions. Years after her weight loss surgery, silent bands of scar tissue had displaced her vital organs, leading to a life-threatening bowel obstruction. Mel draws a powerful, chilling parallel between her experience and the tragic passing of Lisa Marie Presley, highlighting a complication that millions of post-surgery patients may be living with unknowingly. This is a raw look at the physical and mental toll of major surgery, the danger of "pushing through" the pain, and the vital importance of advocating for your health when something feels wrong. If you’ve ever had abdominal surgery, this is an essential listen. KEY TAKEAWAYS Never Ignore the "Red Flags": Escalating abdominal pain, the inability to pass a bowel movement, and unexplained nausea require immediate medical attention. The Reality of Adhesions: Internal scar tissue can grow silently for years after surgery, tightening and binding organs until it causes a mechanical obstruction. The Bariatric Connection: Patients who have undergone weight loss surgery are at a higher long-term risk for bowel obstructions caused by scar tissue. Advocate for Expert Care: In an emergency, ensure your medical team understands your full surgical history and, if possible, consults with specialists who understand bariatric anatomy. Recovery is Active, Not Passive: Approaching recovery with the same discipline as a workout—including proper sleep and "warming up" for rest—is crucial for long-term health. QUOTES "Nothing in this episode constitutes medical advice. Everything I share today is based on my own lived experience and on publicly verified research." "I made that split decision... what I realised is that for the first time in my life, I was fully present. And it felt uncomfortable." "It felt like I was being ripped apart from the inside. That's kind of the only way I can describe it." "Not one single vital organ was where it was supposed to be. Not one. I had to find them." "It's not about adding years to your life. It's about adding life to those years." 🔗 Follow & Connect with KIO Method 🌐 Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ http://www.kiomethod.com/fmo ⁠⁠⁠⁠⁠📺⁠⁠⁠⁠⁠⁠⁠ YouTube: ⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@kiomethod⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠📸⁠⁠⁠⁠⁠⁠⁠ Instagram: ⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/kiomethod⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠🎵⁠⁠⁠⁠⁠⁠⁠ TikTok: ⁠⁠⁠⁠⁠⁠⁠https://www.tiktok.com/@kiomethod⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠📘⁠⁠⁠⁠⁠⁠⁠ Facebook: ⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/kiomethod⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠💼⁠⁠⁠⁠⁠⁠⁠ LinkedIn: ⁠⁠⁠⁠⁠⁠⁠https://www.linkedin.com/company/kiomethod⁠⁠⁠⁠⁠⁠⁠ HOST BIO Mel Harris is a weight loss mentor, podcast host, and founder of KIO Method Ltd, specialising in long-term weight loss maintenance after bariatric surgery and weight loss injections. After losing nearly 15 stone (90kg) following weight loss surgery in 2004, Mel has spent over 20 years navigating the realities of keeping weight off. With lived experience of bariatric surgery, weight regain, GLP-1 medications, and metabolic health challenges, Mel is on a mission to close the gap between losing weight and keeping it off for life. Through honest, compassionate conversations, she cuts through misinformation, diet culture, and shame — offering real support, insight, and zero judgement. This Podcast has been brought to you by Disruptive Media. ⁠⁠⁠⁠⁠⁠⁠https://disruptivemedia.co.uk/⁠⁠⁠⁠

    35 min

  4. May 4

    Are Carbs Actually Essential for Survival?

    Ever feel like your body is actively fighting your progress just when things were going so well? It’s not just in your head; it’s your internal "weightostat" trying to find its level. We’re diving deep into why those frustrating plateaus happen—whether they’re a natural reset or something engineered by habits—and how to tell the difference. Mel & Shaw Somers strip back the myths surrounding the sugar industry’s war on fat and explain why your cells actually scream for high-quality fats and protein to function. From the evolutionary history of why we eat starch to the modern struggle of resisting a tube of crisps, this is about understanding the biological machinery under the hood. Stop fighting against your biology and start working with it to ensure those results stay permanent. KEY TAKEAWAYS The body uses a "weightostat" to regulate metabolism and appetite based on sleep, stress, and nutrition. Carbohydrates are the only macronutrient not biologically essential for human survival or regeneration. Natural plateaus occur when the body reaches a healthy set point for its current intake and activity. Fats are vital for absorbing essential vitamins A, D, E, and K and maintaining nerve health. Combining sugar, fat, and salt creates a "hyper-palatable" trigger in the brain that makes it nearly impossible to stop eating. QUOTES "The plateau is your body getting to that stage and going, 'Right, I’m where I want to be.'" "There is no daily requirement for sugar. Your body will make glucose from proteins." "Low fat is, in my view, the biggest scam going." "To get people to do work, it’s much cheaper and easier to feed them bread." "If you want to keep it off, the journey requires regular readjustment." Dr Shaw Somers Information https://www.instagram.com/mrshawsomers/ https://www.shawsomers.com/ 🔗 Follow & Connect with KIO Method 🌐 Website: ⁠⁠⁠⁠⁠⁠⁠⁠ http://www.kiomethod.com/fmo ⁠⁠⁠⁠📺⁠⁠⁠⁠⁠⁠ YouTube: ⁠⁠⁠⁠⁠⁠https://www.youtube.com/@kiomethod⁠⁠⁠⁠ ⁠⁠⁠⁠📸⁠⁠⁠⁠⁠⁠ Instagram: ⁠⁠⁠⁠⁠⁠https://www.instagram.com/kiomethod⁠⁠⁠⁠ ⁠⁠⁠⁠🎵⁠⁠⁠⁠⁠⁠ TikTok: ⁠⁠⁠⁠⁠⁠https://www.tiktok.com/@kiomethod⁠⁠⁠⁠ ⁠⁠⁠⁠📘⁠⁠⁠⁠⁠⁠ Facebook: ⁠⁠⁠⁠⁠⁠https://www.facebook.com/kiomethod⁠⁠⁠⁠ ⁠⁠⁠⁠💼⁠⁠⁠⁠⁠⁠ LinkedIn: ⁠⁠⁠⁠⁠⁠https://www.linkedin.com/company/kiomethod⁠⁠⁠⁠⁠⁠ HOST BIO Mel Harris is a weight loss mentor, podcast host, and founder of KIO Method Ltd, specialising in long-term weight loss maintenance after bariatric surgery and weight loss injections. After losing nearly 15 stone (90kg) following weight loss surgery in 2004, Mel has spent over 20 years navigating the realities of keeping weight off. With lived experience of bariatric surgery, weight regain, GLP-1 medications, and metabolic health challenges, Mel is on a mission to close the gap between losing weight and keeping it off for life. Through honest, compassionate conversations, she cuts through misinformation, diet culture, and shame — offering real support, insight, and zero judgement. This Podcast has been brought to you by Disruptive Media. ⁠⁠⁠⁠⁠⁠https://disruptivemedia.co.uk/⁠⁠⁠

    44 min

  5. Apr 27

    Why Rapid Weight Loss Causes Hair Loss (and What to Do)

    Standing in the shower and seeing clumps of hair swirling down the drain is enough to make anyone feel sick. It feels like a punishment for all the hard work put into a body transformation, but it's actually a documented physiological response called telogen effluvium. When weight drops rapidly, the body hits an emergency pause button, diverting resources like protein and iron away from "non-essential" hair to protect vital organs. This isn't a permanent sentence; it's a temporary season of resetting. KEY TAKEAWAYS Understand the Delay: Shedding often peaks 3 to 6 months after the initial stressor of rapid weight loss. Resource Prioritisation: The body views hair as non-essential and redirects nutrients to the heart, liver, and immune system during stress. Testing is Essential: Blood tests for ferritin, zinc, B12, and Vitamin D are vital because each deficiency requires a different response. Protein is Non-Negotiable: Hair is made of keratin; if daily protein targets (80-120g) aren't met, the body stops producing it. Consistency with Vitamins: Prescribed bariatric vitamins are clinically formulated for malabsorption and must not be replaced by generic supplements. QUOTES "The horror of seeing clumps of hair swirling around the shower drain like something out of a horror movie." "Your body does not class hair as essential for survival." "We don't catastrophize. We investigate, we understand, and then we respond." "Protein first. Every single meal. It is the most evidence-backed intervention." "Hair loss specifically. It's a season. It's not a sentence." 🔗 Follow & Connect with KIO Method 🌐 Website: ⁠⁠⁠⁠⁠⁠⁠⁠ http://www.kiomethod.com/fmo ⁠⁠⁠⁠📺⁠⁠⁠⁠⁠⁠ YouTube: ⁠⁠⁠⁠⁠⁠https://www.youtube.com/@kiomethod⁠⁠⁠⁠ ⁠⁠⁠⁠📸⁠⁠⁠⁠⁠⁠ Instagram: ⁠⁠⁠⁠⁠⁠https://www.instagram.com/kiomethod⁠⁠⁠⁠ ⁠⁠⁠⁠🎵⁠⁠⁠⁠⁠⁠ TikTok: ⁠⁠⁠⁠⁠⁠https://www.tiktok.com/@kiomethod⁠⁠⁠⁠ ⁠⁠⁠⁠📘⁠⁠⁠⁠⁠⁠ Facebook: ⁠⁠⁠⁠⁠⁠https://www.facebook.com/kiomethod⁠⁠⁠⁠ ⁠⁠⁠⁠💼⁠⁠⁠⁠⁠⁠ LinkedIn: ⁠⁠⁠⁠⁠⁠https://www.linkedin.com/company/kiomethod⁠⁠⁠⁠⁠⁠ HOST BIO Mel Harris is a weight loss mentor, podcast host, and founder of KIO Method Ltd, specialising in long-term weight loss maintenance after bariatric surgery and weight loss injections. After losing nearly 15 stone (90kg) following weight loss surgery in 2004, Mel has spent over 20 years navigating the realities of keeping weight off. With lived experience of bariatric surgery, weight regain, GLP-1 medications, and metabolic health challenges, Mel is on a mission to close the gap between losing weight and keeping it off for life. Through honest, compassionate conversations, she cuts through misinformation, diet culture, and shame — offering real support, insight, and zero judgement. This Podcast has been brought to you by Disruptive Media. ⁠⁠⁠⁠⁠⁠https://disruptivemedia.co.uk/⁠⁠⁠

    19 min

  6. Apr 20

    How Gastric Bypass and Sleeve Surgery Reshape Your Anatomy

    Ever wondered how big your stomach actually is or where it’s truly located? It turns out most of us have it all wrong. In this deep dive, renowned surgeon Mr Shaw Somers breaks down the mechanics of our "muscular bag," explaining how it expands from the size of a fist to a yellow melon to accommodate a meal. Mel & Shaw explore the radical anatomical changes of the bypass and sleeve, the truth about stomach stretching, and why that old rule about not drinking water with meals might finally be a thing of the past. KEY TAKEAWAYS Anatomy vs. Myth: The stomach is located much higher than most people think, sitting just under the ribs, and is roughly the size of a hand when empty. Metabolic Shifts: Bariatric surgeries like the sleeve and bypass are "metabolic operations" that reset your internal "orchestra of hormones," reducing hunger signals like ghrelin. Stretch Limits: While the stomach is highly elastic, pain signals usually prevent physical rupturing; however, chronic overeating can lead to a "comfort" association with a fully distended stomach. Hydration Rules: The traditional advice to avoid drinking water while eating after weight loss surgery was largely based on older surgical techniques; a few sips to enjoy a meal is now generally considered fine. Long-term Costs: Choosing between GLP-1 medications and surgery involves weighing the lifetime cost and side effects of drugs against a one-time surgical investment of roughly £10,000–£12,000. QUOTES "Your stomach is a very floppy bag... roughly the size of your hand." "The bypass is probably the most active of all operations that we can do in terms of switching over your metabolism." "Vomiting should not be part of your experience at any stage. If you are being sick, there is something wrong." "Your bile is a bit like Fairy Liquid... it emulsifies fat immediately." "Part of the process of long-term weight loss is eating a diet that works with your body and that you enjoy." Dr Shaw Somers Information https://www.instagram.com/mrshawsomers/ https://www.shawsomers.com/ 🔗 Follow & Connect with KIO Method 🌐 Website: ⁠⁠⁠⁠⁠⁠⁠⁠ http://www.kiomethod.com/fmo ⁠⁠⁠⁠📺⁠⁠⁠⁠⁠⁠ YouTube: ⁠⁠⁠⁠⁠⁠https://www.youtube.com/@kiomethod⁠⁠⁠⁠ ⁠⁠⁠⁠📸⁠⁠⁠⁠⁠⁠ Instagram: ⁠⁠⁠⁠⁠⁠https://www.instagram.com/kiomethod⁠⁠⁠⁠ ⁠⁠⁠⁠🎵⁠⁠⁠⁠⁠⁠ TikTok: ⁠⁠⁠⁠⁠⁠https://www.tiktok.com/@kiomethod⁠⁠⁠⁠ ⁠⁠⁠⁠📘⁠⁠⁠⁠⁠⁠ Facebook: ⁠⁠⁠⁠⁠⁠https://www.facebook.com/kiomethod⁠⁠⁠⁠ ⁠⁠⁠⁠💼⁠⁠⁠⁠⁠⁠ LinkedIn: ⁠⁠⁠⁠⁠⁠https://www.linkedin.com/company/kiomethod⁠⁠⁠⁠⁠⁠ HOST BIO Mel Harris is a weight loss mentor, podcast host, and founder of KIO Method Ltd, specialising in long-term weight loss maintenance after bariatric surgery and weight loss injections. After losing nearly 15 stone (90kg) following weight loss surgery in 2004, Mel has spent over 20 years navigating the realities of keeping weight off. With lived experience of bariatric surgery, weight regain, GLP-1 medications, and metabolic health challenges, Mel is on a mission to close the gap between losing weight and keeping it off for life. Through honest, compassionate conversations, she cuts through misinformation, diet culture, and shame — offering real support, insight, and zero judgement. This Podcast has been brought to you by Disruptive Media. ⁠⁠⁠⁠⁠⁠https://disruptivemedia.co.uk/⁠⁠⁠

    45 min

  7. Apr 6

    Why 80g of Protein is Your New Non-Negotiable

    Waking up exhausted, noticing clumps of hair in the shower, or seeing a face that looks years older than it should isn't just "part of the process"—it’s a warning sign that your body is starving for its most basic building block. When you’ve had metabolic surgery or are using GLP-1s, hitting your protein target isn't a suggestion; it is a matter of survival to protect your muscle mass, your bones, and your hard-earned metabolism. This deep dive breaks down why the scales moving down might actually be a red flag if you aren't hitting 80g to 120g of protein daily. Learn how to calculate needs based on ideal body weight, how to navigate taste aversions, and the practical "protein first" strategies to fit essential nutrition into a tiny pouch without the constant struggle. KEY TAKEAWAYS Muscle is Metabolism: Losing muscle tissue drops your metabolic rate, which is the strongest predictor of significant weight regain. Calculate by Goal, Not Current Weight: Protein needs should be 1 to 1.5g per kilo of your ideal body weight to prevent under-calculating as you slim down. The "Protein First" Mandate: To manage limited pouch space, protein must be consumed before any vegetables, grains, or liquids. Deficiency is Insidious: By the time hair loss or fluid retention becomes obvious, a significant deficiency already exists. Frequency over Volume: Reaching high protein targets requires 5–6 small eating occasions rather than trying to fit large portions into three meals. QUOTES "This isn't optional. This is survival." "Muscle tissue is metabolically active. That means it burns calories even at rest." "You fill your limited pouch space with the highest priority nutrient." "Your protein needs don't drop just because you weigh less." "Average matters more than individual days." 🔗 Follow & Connect with KIO Method 🌐 Website: ⁠⁠⁠⁠⁠⁠⁠⁠ http://www.kiomethod.com/fmo ⁠⁠⁠⁠📺⁠⁠⁠⁠⁠⁠ YouTube: ⁠⁠⁠⁠⁠⁠https://www.youtube.com/@kiomethod⁠⁠⁠⁠ ⁠⁠⁠⁠📸⁠⁠⁠⁠⁠⁠ Instagram: ⁠⁠⁠⁠⁠⁠https://www.instagram.com/kiomethod⁠⁠⁠⁠ ⁠⁠⁠⁠🎵⁠⁠⁠⁠⁠⁠ TikTok: ⁠⁠⁠⁠⁠⁠https://www.tiktok.com/@kiomethod⁠⁠⁠⁠ ⁠⁠⁠⁠📘⁠⁠⁠⁠⁠⁠ Facebook: ⁠⁠⁠⁠⁠⁠https://www.facebook.com/kiomethod⁠⁠⁠⁠ ⁠⁠⁠⁠💼⁠⁠⁠⁠⁠⁠ LinkedIn: ⁠⁠⁠⁠⁠⁠https://www.linkedin.com/company/kiomethod⁠⁠⁠⁠⁠⁠ HOST BIO Mel Harris is a weight loss mentor, podcast host, and founder of KIO Method Ltd, specialising in long-term weight loss maintenance after bariatric surgery and weight loss injections. After losing nearly 15 stone (90kg) following weight loss surgery in 2004, Mel has spent over 20 years navigating the realities of keeping weight off. With lived experience of bariatric surgery, weight regain, GLP-1 medications, and metabolic health challenges, Mel is on a mission to close the gap between losing weight and keeping it off for life. Through honest, compassionate conversations, she cuts through misinformation, diet culture, and shame — offering real support, insight, and zero judgement. This Podcast has been brought to you by Disruptive Media. ⁠⁠⁠⁠⁠⁠https://disruptivemedia.co.uk/⁠⁠⁠

    33 min

  8. Apr 2

    Why Your Metabolism Isn't Just About Digestion

    Why can one person demolish a pack of biscuits without gaining a pound, while another just looks at one and feels it? The answer isn’t willpower—it’s biology. In this episode, Mel Harris & Shaw Somers unpack the hidden “universe” of metabolism, revealing how your brain, muscles, and even your evolutionary past shape the way you burn energy. Challenge the tired “calories in, calories out” myth and explore why strict dieting can backfire—triggering survival mechanisms that stall fat loss. KEY TAKEAWAYS The Standby Principle: Your basal metabolic rate is the energy required just to keep your "machine" ticking over while you sleep, similar to a TV on standby. Efficiency is the Enemy: People prone to obesity often have highly efficient digestive systems that absorb nearly every calorie, whereas others have "inefficient" systems that burn through energy naturally. The Starvation Trap: Going on a strict, low-calorie diet signals a "famine" to your brain, causing your metabolism to switch off to protect your fat stores and keep you alive. Absorption Varies by Person: Even identical twins absorb different amounts of energy from the same food due to factors like the microbiome and life experience. Organ Fuel: Your brain alone consumes a quarter of your body’s energy; if you don't eat enough, your organs cannot function effectively to do their jobs. QUOTES "The reason they're not losing weight is because they're not eating enough." "Your brain takes up about a quarter of your body's energy because it's very energy hungry." "I can eat the same biscuit as somebody else. But I can absorb more calories from that biscuit than the person next to me." "If you start with yourself, go on a strict diet, your metabolism naturally will switch out to stop you losing too much weight." "We are the ones who were slightly chubby... it's a survival advantage if a famine is coming." Dr Shaw Somers Information https://www.instagram.com/mrshawsomers/ https://www.shawsomers.com/ 🔗 Follow & Connect with KIO Method 🌐 Website: ⁠⁠⁠⁠⁠⁠ http://www.kiomethod.com/fmo ⁠⁠⁠📺⁠⁠⁠⁠⁠ YouTube: ⁠⁠⁠⁠⁠https://www.youtube.com/@kiomethod⁠⁠⁠ ⁠⁠⁠📸⁠⁠⁠⁠⁠ Instagram: ⁠⁠⁠⁠⁠https://www.instagram.com/kiomethod⁠⁠⁠ ⁠⁠⁠🎵⁠⁠⁠⁠⁠ TikTok: ⁠⁠⁠⁠⁠https://www.tiktok.com/@kiomethod⁠⁠⁠ ⁠⁠⁠📘⁠⁠⁠⁠⁠ Facebook: ⁠⁠⁠⁠⁠https://www.facebook.com/kiomethod⁠⁠⁠ ⁠⁠⁠💼⁠⁠⁠⁠⁠ LinkedIn: ⁠⁠⁠⁠⁠https://www.linkedin.com/company/kiomethod⁠⁠⁠⁠⁠ HOST BIO Mel Harris is a weight loss mentor, podcast host, and founder of KIO Method Ltd, specialising in long-term weight loss maintenance after bariatric surgery and weight loss injections. After losing nearly 15 stone (90kg) following weight loss surgery in 2004, Mel has spent over 20 years navigating the realities of keeping weight off. With lived experience of bariatric surgery, weight regain, GLP-1 medications, and metabolic health challenges, Mel is on a mission to close the gap between losing weight and keeping it off for life. Through honest, compassionate conversations, she cuts through misinformation, diet culture, and shame — offering real support, insight, and zero judgement. This Podcast has been brought to you by Disruptive Media. ⁠⁠⁠⁠⁠https://disruptivemedia.co.uk/⁠⁠

    23 min
See All (23)

Ratings & Reviews

About

AT LONG LAST - a podcast where you will find the unfiltered truth about what happens after losing a huge amount of weight, and how to deal with the challenges we all face in keeping that weight off no matter how you did it. A podcast created for anyone that’s lost a significant amount of weight whether with surgery, GLP-1s, meds, or any other method and that  is now dealing with the real challenge: keeping their weight off for life. Crucial episodes including – Weight regain | Alcohol | Fake GLP-1’s – and so much more.  Look out for our regular monthly episodes with special guest Mr Shaw Somers – Leading weight loss surgeon and GPL-1 specialist – host of The Fat Doctor and Medical Director/Founder of Streamline Weight Loss Clinics nationwide. Everything bariatric, Everything weight loss drugs and Everything to help you keep your weight off for life. 100% facts, 100% experience and 0% b******t. We get real about weight regain, mindset shifts, and everything nobody tells you after the scales move. No fluff, no judgment, just honest conversations that actually help.   If you’ve ever thought, “Why is this still so hard?” — you’re not alone. This is the place for that.

Information

  • Creator
    Mel Harris
  • Years Active
    2025 - 2026
  • Episodes
    23
  • Show Website
    Keep It Off

You Might Also Like