Videos

Studies show just IMAGINING exercising can make you fitter

Feeling too lazy, sore, or sick to work out? Well there’s something else you can do instead: mental training! In today’s video I go over the highlights from studies showing how just imagining exercising can make you fitter.

And bonus, these findings apply to other motor skills as well, like dancing and playing instruments!

Here’s a link to the video page, or you can watch it below:

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Study links & links mentioned in the video:

Intuitive Eating, Videos, Weight loss advice

Video: How to deal with cravings when trying to lose weight (or eat healthier)

Are your cravings getting in the way of you losing weight (or eating healthier) while eating intuitively? In my latest video I’m giving you 6 pieces of advice for how to figure out when to give into your cravings, and when to go for the healthier option instead.

Here’s a link to the video page, or you can watch it below:

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Study links & links mentioned in the video:

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Videos, Weight loss advice

Studies: Does Exercise Make you Overeat?

I often hear people say that exercising (especially cardio) is no better for weight loss than just cutting the equivalent number of calories from your diet. In fact, I’ve even had people tell me that cardio is a waste of time because they just eat all the calories back anyway.

There are a lot of reasons that’s wrong, but today I’m focusing on one: how exercise influences your appetite. Plus, how it influences your hormones, and how much you actually end up eating in the long term.

Here’s a link to the video page, or you can watch it below:

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Study links & links mentioned in the video:

Intuitive Eating, Videos

Video: Emotional Eaters have Different Hunger Hormones: Tips to help

Stress is a major cause of overeating–especially if you’re an emotional eater. In today’s video, I’m going over studies on how stress affects our hunger hormones, and how your hunger hormones actually act very differently if you’re an emotional eater… and science-based advice for what you can do to help with emotional overeating!

Here’s a link to the video page, or you can watch it below:

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Study links & links mentioned in the video:

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Intuitive Eating, Videos

Video: How to maintain a lower weight with intuitive eating (and lose more weight) | 5 tips

A lot of intuitive eating bloggers, coaches, etc. believe we can’t do anything to influence our “natural weight” that we’ll maintain at with intuitive eating. They tell people who are overweight that they should just accept that that’s their natural weight and not even try to aim for a healthy weight. But based on the research, I disagree.

(I do, however, 100% agree with self-acceptance and self-love at every weight, and that you shouldn’t have to aim for a healthy weight if you don’t want to.)

See my how-to guide for what intuitive eating is & how to start doing it!

In today’s video, I’m sharing 5 factors that will determine what weight you’ll maintain at (and how much you can lose) with intuitive eating, 4 of which are within your control.

Here’s a link to the video page, or you can watch it below:

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Intuitive Eating Scale mentioned in the video:

One side version of IE scale

Study links & links mentioned in the video:

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Nutrition, Videos

Studies: Foods that improve your mood (+ depression and anxiety symptoms)

Today I’m sharing something a little closer to my personal research interests (given that I’m getting my PhD in psychology/neuroscience): how your diet can affect your mood! In the video I quickly cover tryptophan, the amino acid that has antidepressant-like effects, and go over a study directly looking at how people’s symptoms of depression, anxiety, and overall mood are affected by being put on a high vs low tryptophan diet. 

And the list of high-tryptophan foods from the study is below!

Here’s a link to the video page, or you can watch it here:

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High-tryptophan foods:

  • Nuts like cashews, walnuts, and almonds
  • Legumes like soybeans, peanuts, and chickpeas
  • Seeds like sesame, pumpkin, and sunflower
  • Grains like oats, wheat, rice, and corn

Links mentioned in the video:

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Videos, Weight loss advice

Study: Weight Loss on Vegan versus Mediterranean Diets

The media LOVES to talk about how great the Mediterranean diet is for health, weight loss, etc. compared to the standard American diet.

But honestly, pretty much anything is better than the standard American diet (aka the Western diet).

Very few studies have looked at the Mediterranean diet compared to other non-Western diets, but a new study came out recently comparing the Mediterranean diet to a low-ish fat vegan diet for health and weight loss. In this video, I go over the weight loss aspects; specifically, how much people lost in 16 weeks on each diet, without eating less or exercising more. 

Here’s a link to the video page, or you can watch it below:

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Links mentioned in the video:

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Videos

Study: Plant-based diets protect from COVID, low carb diets make it worse

In today’s video, I cover a new study showing that if you’re on a plant-based diet (vegan or vegetarian), your chances of getting COVID and having symptoms are MUCH lower. The study also looked at how low carb/high protein diets affect COVID severity, with some really interesting results.

Hopefully this data will no longer be relevant as we all get vaccinated, BUT it might be important to know if the vaccines don’t protect well against the new strains. And at the very least, it’s nice to know that our plant-based diets likely gave us some protection!

Here’s a link to the video page, or you can watch it below:

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Links mentioned in the video:

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Intuitive Eating, Videos

Video: How is Intuitive Eating Different from Overeating?

I got a good question on a recent video, asking where the line is between intuitive eating and overeating. Given that intuitive eating involves eating whatever you want, whenever you want, as much as you want, I can see how from the outside, it would just seem like constant overeating!

But in fact, intuitive eating is one of the BEST ways to prevent overeating, and there’s a lot of great research backing it up. (See my how-to guide for more details, and to start eating intuitively)

In today’s video, I go over why overeating and intuitive eating are completely different.

Here’s a link to the video page, or you can watch it below:

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Study links & links mentioned in the video:

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Videos, Weight loss advice

Video: How to Use Water to Lose Weight (Scientific Studies)

The diet industry tries its best to convince you that you need them, but weight loss can be as easy as making small lifestyle changes… and unlike diets, lifestyle tweaks actually lead to sustainable weight loss and maintenance.

And bonus, these kinds of lifestyle changes also make you healthier & feel better.

A powerful example of this that I’ve found in studies is that just drinking more water can lead to a LOT of weight loss! So in today’s video, I go over studies on how you can use water to lose weight, with details on what’s optimal in terms of timing and quantity.

Here’s a link to the video page, or you can watch it below:

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Study links from the video:

  • Study links: Water before meals 1 2 (There are 2+ more showing the same thing too)
  • Study links: Water during diet 1
  • Study links: Water thermogenesis 1 2
  • Patreon

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