This episode is brought to you by Cozy Earth, Manukora, and AquaTru. Have you ever changed your mind when presented with new information? I have—especially about the importance of calories and calorie tracking. A few years ago, I realized I was under-muscled and “skinny fat,” which shifted my perspective. In today’s episode, I share past interviews with guests who offered insights into why calories and tracking can be beneficial for my goals of losing weight and building muscle mass. Today on The Dhru Purohit Show, we have a special compilation episode featuring Dhru's conversations with guests on how calories and tracking can help establish a baseline and guide progress. Dr. Gabrielle Lyon explains why we should approach calorie tracking like how we manage finances and other areas of life. Max Lugavere emphasizes that the type of calories matters and how tracking can influence weight loss, maintenance, and gain. JJ Virgin shares why a 21-day tracking commitment using an app can jump-start weight loss goals. If you’re looking to understand the importance of calories and tracking, this episode is for you! Dr. Gabrielle Lyon is a Washington University fellowship-trained physician in nutritional science and geriatrics and is board-certified in family medicine. She founded the Institute for Muscle-Centric Medicine and has a private practice that services leaders, innovators, mavericks, and executives in various fields. Max Lugavere is a health and science journalist and author of the New York Times best-seller Genius Foods: Become Smarter, Happier, and More Productive While Protecting Your Brain for Life and The Genius Life: Heal Your Mind, Strengthen Your Body, and Become Extraordinary. Max also hosts The Genius Life, a top health and wellness podcast. JJ Virgin is a renowned health and fitness expert, bestselling author, and prominent media personality. With over three decades of experience in the field, she has become a trusted authority in nutrition, weight loss, and wellness. She is the author of four New York Times bestsellers and actively contributes to the health and wellness community through speaking engagements, online programs, and her podcast, Well Beyond 40. In this episode, Dhru and his guests dive into: Dhru's personal journey (01:03) Dr. Gabrielle Lyon’s thoughts on calorie tracking (04:55) Discipline to obtain a baseline (08:22) Biggest mistake in the weight loss journey (13:31) The misconception that you can’t overeat healthy foods (19:47) How to use a digital food scale and weight loss (21:37) Olive oil pour (25:21) Two opposing schools of thought (33:35) The positive benefits of extra virgin oil and calories (37:48) JJ Virgin's tips on calorie tracking for a few weeks (41:21) Apps for tracking (42:31) What made Dhru change his mind (45:00) Final thoughts (47:16) Also mentioned: Michelle Shapiro Holistic Dietician Get Max’s Fat Loss Cheat Codes This episode is brought to you by Cozy Earth, Manukora, and AquaTru. Right now, get 40% off your Cozy Earth sheets. Just head over to cozyearth.com/dhru and use code DHRUP. Upgrade to the creamiest honey, packed with antioxidants and prebiotics. Just go to manukora.com/dhru to get $25 off the Starter Kit and boost your energy, immunity, and digestive health today! Black Friday sale is all month long. AquaTru is a countertop reverse osmosis purifier with a four-stage filtration system that removes 15x more contaminants than the bestselling water filters out there. Go to dhrupurohit.com/filter/ and get $150 off when you try AquaTru for yourself. Learn more about your ad choices. Visit megaphone.fm/adchoices
Full Episode
Hi everyone. Have you ever heard an expert say, calories do not matter? Not only have you probably heard somebody say that, but you might've even heard me say that in the early episodes of this podcast, because I looked up to a lot of people who at the time held this belief. And then when presented with new information, I changed my mind.
And today's episode is all about how and why I think it's so important for everybody that follows me and my audience that not only wants to look good from the outside, that means be strong, be fit, move closer towards your optimal body composition, but also feel good on the inside. And I'm Now, are they the whole story? No, but they absolutely matter. And it is possible to overeat healthy food.
I know because I had a major light bulb moment on my own journey, even though I'm somebody that never struggled with weight gain. I fell into the category of skinny fat, which is very common for my phenotype. Individuals from Asia who are under-muscled, that's me.
I grew up vegetarian, under-eating on protein, not working out a lot, largely because I didn't feel like I saw a lot of progress in the gym because I wasn't having enough protein. And even though I was active physically, I was flabby a little bit around the waistline and under-muscled around the rest of my body. I was skinny fat.
In fact, when I first went in to measure my body composition, I was pretty surprised that somebody who was pretty skinny and lean like myself, even though I was 40 years old when I first did it, measured in at about 26% body fat. When I went to a few of my friends and started asking questions as to how this was possible, I found out some pretty shocking truths.
And some of those truths were I was under eating on protein. I was overeating on fat, even though All the fat in my diet was a good source of fat. I was under eating on fiber at various times in my diet. And even me, yes, even me, I was overeating in those instances when I would have a healthy processed food, like a lot of the things that they sell at Air One and Whole Foods.
I was overeating those calories without having something that we're talking about today, which is calorie awareness. Calories are not the full story. But yes, I personally do believe, and the evidence supports this, and the guests today on today's compilation episode are going to dive deep into this, is that you can overeat even healthy foods and still gain weight.
which is why we need to understand the power of calorie awareness, which is exactly what today's compilation episode is all about. The three people that we have featured today were part of the community that helped me change my mind and evolve my thinking to say,
Absolutely, the quality of the food you eat matters the most, but we can't throw calories out the window and say that they don't matter. That's a good recipe for under eating on protein, under eating on fiber, overeating on fat and overeating on processed foods. And yes, that even includes healthy processed foods that are out there.
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