Science-based Tips on Weight loss, Fitness, Health, and Nutrition from a Ph.D. Scientist
Today I’m sharing studies on how diet affects your mood, through tryptophan and serotonin. Specifically, I’m talking about how eating a high protein vs high carb diet affects your serotonin levels, and therefore mood, depression, and anxiety! (This is a follow up to my last video on dietary tryptophan & mood)
Here’s a link to the video page, or you can watch it here:
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After years of yo-yo dieting & weight gain, I figured out how to stop the cycle, lose the fat, and gain muscle!
So I’m here to share advice on how to eat without rules or restriction and reach your goal body, using scientific research from nutrition & psychology.
It’s about eating differently.
Losing weight, and especially maintaining it, is about what you eat, and how you go about eating it.
I know, this completely runs against conventional wisdom. But hear me out.
Conventional wisdom doesn’t consider the actual scientific research on how weight loss works.
I got my PhD in 2021, and I run studies at the intersection of psychology, neuroscience, and nutrition–and apply science to my daily life!
There is a lot of great research out there on how to lose weight, and be happier & healthier… but most people don’t know about it, because it’s hard to access & understand.
So I break it down by writing posts & filming videos so you can apply scientific findings to your life!
Vitamin D is obviously important for our health, but recent research is suggesting it may also affect our weight too. In today’s video, I’m going over a study looking at how vitamin D supplementation affects weight loss, and who it works for!
Here are the two supplements I’ve used & liked, both are vegan vitamin D3:
Here’s a link to the video page, or you can watch it below:
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You probably already know that cruciferous veggies like broccoli, kale, and cabbage are especially healthy, but did you know that not all crucifers are created equal? Some of them are better at fighting cancer (and have more antioxidants) than others!
In today’s video I go over a study comparing the cytotoxic (aka, cancer fighting) activity, sulforaphane levels (aka, a super cancer-fighting compound), and antioxidant levels between different types of cruciferous vegetables.
Here’s a link to the video page, or you can watch it below:
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People who diet, have food rules, or count calories may be lying to themselves. In today’s video, I go over a study looking at how much dieters vs nondieters eat during a “taste test”, and how they compare at estimating how much they ate.
Here’s a link to the video page, or you can watch it below:
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Today I’m going over a study showing how a psychological strategy can stop binge eating and stress eating, and help prevent future binging too!
Here’s a link to the video page, or you can watch it below:
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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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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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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!
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:
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.Â
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:
Subscribe to my Youtube channel to stay updated on future videos 🙂
Miche, Ph.D. 