Giles Yeo: The #1 Reason You’re NOT Losing Weight (Follow THIS Diet and Start Losing Weight TODAY!)
In this episode of On Purpose with Jay Shetty, genetics expert Giles Yeo challenges common assumptions about weight loss and calorie counting. He explains how different foods affect the body in distinct ways, revealing that calorie counts alone do not tell the complete story of how food impacts weight management. The discussion covers how factors like food processing, fiber content, and cooking methods influence the way our bodies extract and use calories.
Yeo and Shetty examine the role of genetics in weight management, noting that about half of weight tendency is inherited, while environmental factors like food availability and portion sizes also play key roles. The episode outlines practical dietary guidelines, including specific recommendations for protein and fiber intake, while addressing the challenges of maintaining weight loss due to biological and psychological factors.
This is a preview of the Shortform summary of the Jul 21, 2025 episode of the On Purpose with Jay Shetty
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1-Page Summary
The Myth of Calories
Giles Yeo challenges the conventional wisdom of calorie counting for weight management, arguing that this approach oversimplifies the complex relationship between food and the body. He explains that the way our bodies metabolize different foods matters more than simple calorie counts, and that focusing solely on calories often leads people to overlook nutritional quality.
Macronutrient Composition and Metabolism
Different macronutrients require varying amounts of energy to metabolize, Yeo explains. For instance, only 70% of protein calories are available for use, while fat is almost fully available. The way food is processed also impacts calorie extraction - cooking and processing foods generally makes their calories more accessible than in their raw state. Yeo notes that whole foods, like almonds, yield fewer calories due to their fiber content and the physical effort required to consume them.
Genetics, Biology, and the Psychology of Weight Loss
According to Yeo, about 50% of weight tendency is genetically determined, affecting how individuals metabolize and expend calories. He explains that the brain actively resists weight loss by increasing hunger and reducing metabolism, making it particularly challenging for those who have lost weight to maintain their new weight compared to those who have always been at that weight naturally.
In conversation with Jay Shetty, Yeo discusses how environmental factors like the increased availability of fast food and larger portion sizes contribute significantly to weight gain, while emphasizing that willpower and discipline remain crucial for overcoming these challenges.
Practical Strategies for Healthy Eating
Yeo recommends focusing on weekly dietary patterns rather than individual meals, suggesting that 16% of calories should come from protein, with 30g of daily fiber and less than 5% of calories from added sugar. He and Shetty discuss the importance of understanding marketing tactics and reading labels carefully, noting that even "healthy" protein bars can contain excessive sugar. They suggest creating an environment conducive to healthy eating by keeping unhealthy foods out of the house and having healthy alternatives readily available when cravings strike.
1-Page Summary
Additional Materials
Clarifications
- Calories are not all equal; the body processes different types of food in unique ways, impacting weight management. Nutritional quality matters as much as, if not more than, calorie quantity for overall health. Factors like macronutrient composition, food processing, and individual metabolism play crucial roles in how the body utilizes calories. Understanding these complexities can help individuals make more informed choices about their diet and well-being.
- Macronutrient metabolism involves how the body processes different types of nutrients like proteins, fats, and carbohydrates for energy and other functions. Energy expenditure is the amount of energy (calories) the body uses to digest, absorb, and store nutrients from food. Different macronutrients require varying amounts of energy for metabolism, impacting how many calories are ultimately available for the body to use. The way food is processed and consumed can also affect how efficiently the body extracts and utilizes calories from the food.
- Genetic influence on weight tendency and metabolism means that our genes play a significant role in determining how our bodies process and store energy from food. This genetic predisposition can affect our metabolism rate, hunger levels, and how efficiently we burn calories. Individuals with certain genetic variations may find it easier or harder to lose or maintain weight compared to others, even when following similar diets and exercise routines. Understanding these genetic factors can help tailor personalized approaches to weight management and overall health.
- The brain's resistance to weight loss involves complex physiological mechanisms that evolved to ensure survival. When the body loses weight, the brain perceives this as a threat to its energy reserves and triggers responses to regain lost weight. These responses include increased hunger signals and a decrease in metabolic rate, making it challenging to sustain weight loss efforts long-term. This resistance is a natural survival mechanism that can make maintaining weight loss difficult for many individuals.
- Environmental factors contributing to weight gain can include the increased availability of fast food, larger portion sizes, sedentary lifestyles, and food marketing tactics that promote unhealthy choices. These factors can lead to overconsumption of high-calorie, low-nutrient foods, making it challenging to maintain a healthy weight. Additionally, easy access to processed and sugary foods, along with societal norms that encourage excessive eating, can contribute to weight gain. Creating an environment that supports healthy eating habits, such as keeping unhealthy foods out of the house and having nutritious options readily available, can help combat these environmental influences.
- Strategies for healthy eating and weight management involve focusing on overall dietary patterns, such as the balance of macronutrients like protein, fiber intake, and limiting added sugars. It's important to be mindful of food processing methods and how they affect calorie absorption. Understanding genetic and environmental factors that influence weight tendencies can help tailor personalized approaches to maintaining a healthy weight. Creating a supportive environment by keeping unhealthy foods out of reach and having healthier alternatives readily available can aid in making better food choices.
Counterarguments
- While Yeo emphasizes the importance of how our bodies metabolize different foods, it's also true that calorie counting can be a useful tool for many people to create a caloric deficit, which is a fundamental aspect of weight loss.
- The assertion that protein has 70% of its calories available for use might be an oversimplification, as the thermic effect of food can vary based on individual differences and other dietary factors.
- Cooking and processing do make calories more accessible, but they can also increase the palatability of food, potentially leading to overeating, which is a nuance not addressed in the text.
- The role of genetics in weight tendency is significant, but it's also important to acknowledge that lifestyle and environmental factors can often override genetic predispositions.
- The idea that the brain resists weight loss might be too deterministic, as some individuals successfully maintain weight loss through behavioral changes and lifestyle adaptations.
- While environmental factors contribute to weight gain, personal responsibility and individual choices also play a significant role, and not everyone is equally affected by these factors.
- The recommendation to focus on weekly dietary patterns is sound, but some individuals may benefit from a more detailed approach, such as daily tracking, to meet their specific health goals.
- The advice to keep unhealthy foods out of the house might not be practical or necessary for everyone, as some individuals can consume these foods in moderation without negative effects.
- The suggestion to have healthy alternatives readily available assumes that cravings can be satisfied with healthier options, which might not always be the case for everyone.
- The emphasis on willpower and discipline could be seen as oversimplifying the complex psychological factors that contribute to eating behaviors and might inadvertently contribute to stigma against those who struggle with weight management.
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The Myth of Calories
Giles Yeo challenges the longstanding belief that counting calories is the key to weight management, shedding light on why the calorie-centric approach to dieting may be flawed.
Calories Alone Don't Determine Weight Change
Yeo argues that the complexity of how the body metabolizes food plays a more significant role in weight change than the mere act of counting calories.
Metabolizing Calories Matters More Than Counting Them
Yeo asserts that understanding how the body processes and extracts calories from various foods is crucial. This metabolic process requires varying amounts of energy depending on the type of food, meaning that calorie counting oversimplifies the body's complex relationship with food.
Calorie Counting Prioritizes Quantity Over Quality
Furthermore, Yeo believes that focusing solely on the quantity of calories consumed neglects the importance of the nutritional quality of the food. He notes that diets have not improved and that the preoccupation with calorie quantity overlooks essential aspects such as the presence of vitamins, minerals, and other nutrients in our food.
Calorie Counting For Weight Loss Has Limitations
Yeo highlights that the practice of calorie counting, despite its long history, has significant limitations when it comes to making healthy dietary choices.
Calorie Counting Became Popular In the Early 20th Century
Calorie counting gained popularity in the early 1900s, especially after Lou Hunt Peters' bestselling book was published post-World War II. Peter ...
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The Myth of Calories
Additional Materials
Clarifications
- The metabolic process of extracting calories from food involves breaking down the food we eat into its basic components like carbohydrates, fats, and proteins. These components are then processed by the body to release energy, which is measured in calories. The body uses this energy for various functions like maintaining body temperature, supporting organ function, and physical activity. Different foods require different amounts of energy to be broken down and utilized, impacting how efficiently calories are extracted and utilized by the body.
- Louise Hunt Peters was an American doctor and author known for popularizing the concept of calorie counting in the early 20th century. Her book, "Diet and Health, With Key to the ...
Counterarguments
- Calorie counting provides a measurable framework for weight loss, which can be beneficial for those who need structure in their diet.
- While metabolism is complex, a calorie deficit is still a fundamental principle for weight loss, supported by numerous scientific studies.
- Calorie counting can be part of a balanced approach that also considers food quality, rather than being mutually exclusive.
- The simplicity of calorie counting can make it accessible and less overwhelming for individuals new to dieting.
- There is evidence that for some people, tracking intake can lead to better awareness of portion sizes and food choices.
- Calorie counting can be adapted to focus on nutrient-dense foods, aligning quantity with quality.
- Technological advancements, such as apps and online tools, have made calorie counting more a ...
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Macronutrient Composition and Metabolism
Macronutrients Require Different Amounts of Energy to Metabolize
Giles Yeo discusses the efficiency of calorie release and nutrient partitioning, explaining how different macronutrients require varying amounts of energy for metabolism.
Protein Metabolism: 70% of Calories Available
Yeo states that consuming 100 calories of protein means that only 70 calories are available for use because 30% of the protein content is given off as heat during metabolism. This indicates that protein counts could essentially be 30% wrong in general dietary calculations.
Fat: Most Energy-Dense and Nearly 100% Available
Fat, as Yeo highlights, is almost fully available to the body for energy due to its density, indicating efficient calorie availability from fat metabolism.
Fiber-Rich Carbs Need More Energy to Metabolize Than Refined Carbs
Yeo also points out that fiber-rich carbohydrates require more energy to metabolize compared to refined carbohydrates. For instance, refined carbs, like white bread, take about 5% of the energy to metabolize, whereas fiber-rich carbs use about 10%.
Food Processing Affects Calorie Extraction
Raw vs. Cooked, Whole vs. Processed Foods Impact Calorie Access
Yeo explains that cooking has revolutionized calorie extraction, making calories in cooked foods more accessible than in their raw counterparts. If you eat 100 calories of raw corn on the cob, for example, not all calories will be absorbed. On the other hand, if that corn is processed into cornbread, more calories become available. Similarly, a steak cooked briefly versus one cooked longer in a dish like lasagna will result in the lasagna's calories being more readily accessible.
The conversation also notes that calorie counts often differ by five to ten percent due to the energy expended to metabolize macronutrients. This implies that the method of food processing, such as raw versus cooked or whole versus processed, can significantly influence actual calorie absorption.
Yeo mentions that we absorb fewer calories from whole foods, like almonds, due to their fiber content and the physical effort required to bite through them. Moreover, he refers to the process of bomb calorimetry developed by Atwater, which measures calories by burning food. However, Yeo emphasizes that this method differs from how our bodies act ...
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Macronutrient Composition and Metabolism
Additional Materials
Clarifications
- Efficiency of calorie release and nutrient partitioning relates to how different macronutrients (protein, fat, carbohydrates) are metabolized in the body, affecting the amount of energy available for use. This concept highlights that each macronutrient requires varying amounts of energy for metabolism, influencing how many calories are ultimately accessible for the body to utilize. Macronutrients like protein, fat, and carbohydrates have distinct metabolic pathways, leading to differences in calorie availability and nutrient utilization. Understanding this efficiency is crucial for assessing dietary calculations and the impact of food processing on calorie extraction and absorption.
- Different macronutrients, such as protein, fat, and carbohydrates, require varying amounts of energy for the body to metabolize them. Protein, for example, requires the most energy to metabolize among the macronutrients discussed, with about 30% of its calorie content being used during metabolism. In contrast, fat is highly energy-dense and almost fully available for the body to use. Additionally, fiber-rich carbohydrates need more energy to metabolize compared to refined carbohydrates.
- Protein metabolism involves the breakdown of protein into its constituent parts for energy. During this process, around 30% of the calories from protein are used up in the metabolic process, leaving only about 70% of the original calories available for the body to use. This means that when you consume 100 calories from protein, only 70 calories are effectively utilized by the body for energy and other functions.
- Food processing affects calorie extraction by altering the physical structure of food, making it easier for the body to access and absorb calories. Cooking and processing foods break down their cellular structure, increasing the bioavailability of calories. This can lead to differences in calorie absorption between raw and processed foods. Additionally, the level of processing, such as turning whole foods into products like powders or juices, can impact the efficiency of calorie extraction.
- When comparing raw and processed foods, the calorie absorption can vary due to the impact of food processing methods. Cooking and processing foods can break down cell walls and make nutrients more accessible, leading to higher calorie absorption compared to raw foods. This difference occurs because processing can alter the physical structure of the food, making it easier for the body to extract calories from it. Additionally, the breakdown of complex structures during processing can increase the bioavailability of nutrients, including calories, in the food.
- Bomb calorimetry is a scientific method used to measure the energy content of food by burning it in a controlled environment. This ...
Counterarguments
- While protein metabolism does result in a thermic effect, the exact percentage of calories available can vary depending on the type of protein and individual metabolic differences.
- Fat may be energy-dense, but its impact on satiety and long-term energy balance can be complex, and not all fats are metabolized with equal efficiency.
- The energy required to metabolize fiber-rich carbs versus refined carbs can be influenced by the overall composition of the diet and individual gut microbiota.
- Cooking does generally increase calorie extraction, but the extent can vary widely depending on the cooking method and the type of food.
- The statement that raw foods like almonds result in fewer absorbed calories might be too simplistic, as the bioavailability of nutrients can be affected by other factors such as individual digestive efficiency.
- The impact of food processing on calorie extraction is not uniform and can depend on the specific processes and ingredients involved.
- The 5-10% variance in calorie counts due to macronutrient metabolism is a general estimate and may not reflect the individual variability in metabolic rates and efficiency.
- The influence of food processing on calorie absorption is complex, and there can be health benefits associated with c ...
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Genetics, Biology, and the Psychology of Weight Loss
Giles Yeo and Jay Shetty discuss the complex interplay of genetics, biology, and behavior in weight loss, emphasizing the challenges of overcoming one's genetic predispositions within a context of abundant unhealthy food options and lifestyle habits.
Genetics and Biology Influence Weight and Metabolism
50% of Weight Tendency Is Genetically Determined
Giles Yeo explains that genetics significantly impacts one's ability to metabolize and expend calories, as well as determining where on the body weight is gained or lost. While the conversation does not specify an exact percentage, Yeo indicates that genetics play a significant role, suggesting heritability ranges from 40 to 70%, with an average of around 50%.
Yeo argues that it’s always harder for someone genetically predisposed to eating more to lose weight, likening it to never being able to run as fast as Usain Bolt despite training. Despite the genetic differences, he underlines the possibility for improvement with effort.
Brain Maintains Higher Body Weight, Hindering Weight Loss
Yeo mentions that the brain resists weight loss because it perceives it as a threat, leading to increased hunger and reduced metabolism. This biological response is significant for someone who has lost weight to reach 80 kilograms compared to someone who has always weighed 80 kilograms without weight fluctuations. Giles Yeo discusses the brain's inclination to return to a previously higher weight, making weight maintenance quite a struggle. He points out that individuals who have lost weight will always have to consume fewer calories than those who have never fluctuated, to maintain their new, lower weight.
Environmental and Behavioral Factors Influence Weight
Healthy vs. Unhealthy Foods, Activity, and Eating Habits Shape Weight
Yeo points to the rise in obesity correlating with increased availability and convenience of fast food. He describes how drive-throughs and delivery services such as Deliveroo and Uber Eats make it easier to access unhealthy foods, thus contributing to weight gain. Additionally, the cultural association of larger portion sizes with meal quality leads to consumption of larger quantities of often unhealthy food.
While metabolism plays a small role in weight ...
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Genetics, Biology, and the Psychology of Weight Loss
Additional Materials
Counterarguments
- While genetics play a significant role in weight tendencies, environmental and lifestyle factors can sometimes have a more substantial impact, especially in obesogenic environments.
- The concept of willpower is often criticized as being overly simplistic and not accounting for the complex psychological factors that influence eating behavior.
- The effectiveness of weight loss drugs in conjunction with dietary improvements may vary greatly among individuals, and some argue that reliance on medication should not replace lifestyle changes.
- The idea that the brain maintains a higher body weight may be an oversimplification, as weight set points can change over time with sustained lifestyle changes.
- The emphasis on individual discipline and willpower may overlook systemic issues that contribute to obesity, such as socioeconomic factors and food deserts.
- The role of muscle mass in metabolism is importan ...
Actionables
- You can track your hunger cues using a journal to understand your body's resistance to weight loss. By noting down times when you feel unusually hungry or your cravings intensify, you can identify patterns and triggers. This awareness allows you to plan healthier snacks or activities to distract from hunger pangs, helping you manage your weight despite your brain's natural tendencies.
- Create a "smart kitchen" environment by redesigning your pantry and fridge with portion-controlled snacks and healthier food options at eye level. By doing so, you make it easier to choose nutritious foods over unhealthy ones, which can help counteract the environmental factors that lead to weight gain. For example, use clear containers for cut fruits and vegetables, and store them front and center in your fridge, while keeping treats in opaque containers or out of immediate sight.
- Engage in a "micro-workout" rout ...
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Practical Strategies for Healthy Eating
Giles Yeo and Jay Shetty share valuable insights on adopting a healthier diet through practical strategies focusing on macronutrient composition, understanding marketing tactics, and cultivating better habits.
Focus On the Macronutrient Composition of Your Diet
Yeo emphasizes the need to consider your diet on a weekly basis rather than focusing on single meals or days. This encompasses both workdays and weekends, as well as any special occasions, to ensure overall intake of protein and fiber is maintained.
16% Protein, 30G Fiber Daily, <5% Added Sugar
Understanding and managing the macronutrient composition is critical for healthy eating. Yeo recommends that 16% of the calories in our diet should come from protein, but also warns against overconsumption, as excess protein can be turned into fat. He highlights the importance of doubling fiber intake to reach a goal of 30 grams daily, noting that people in the United States and the UK currently consume about half that amount. Yeo also stresses the importance of limiting free sugars to less than 5% of total energy intake, which includes sugars detached from fiber found in products like honey and maple syrup as well as added sugars in processed foods.
Understand Marketing Tactics and Read Labels
Yeo cautions against marketing tactics that make products appear healthier than they are, such as using pictures of berries on cereal boxes, and he advises focusing on added sugars when reading food labels, as items like shredded wheat cereal have no added sugar. He emphasizes vigilance in avoiding unnecessary sugars by reading labels carefully, as evidenced by his own experience with a beetroot product that unexpectedly contained added sugar.
Processed foods, including those that are marketed as healthy due to added protein like certain bars or protein chips, often still contain high amounts of sugars and fats. According to Yeo, a health food bar marketed for its protein content, contained only 13% protein and 22% sugar, which was too high, especially for those who are not exercising.
Jay Shetty also points out the value of understanding product labeling through his personal experience with health bars, which he didn’t realize were high in sugar ...
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Practical Strategies for Healthy Eating
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Counterarguments
- While focusing on macronutrient composition is beneficial, it may not be practical or necessary for everyone, especially those without specific health goals or conditions.
- The recommendation of 16% of calories from protein might not suit everyone's dietary needs or preferences, such as those on plant-based diets or with different metabolic rates.
- Aiming for less than 5% added sugar is a good guideline, but it may be overly restrictive for some individuals, and moderate amounts of added sugar can be part of a balanced diet.
- Reading labels is important, but it can be time-consuming and confusing due to the complexity of food labeling regulations and the presence of many ingredients.
- Removing all unhealthy foods from the home might not be realistic for households with diverse dietary preferences and could potentially lead to increased des ...
Actionables
- You can track your weekly food intake using a color-coded chart to visualize protein and fiber consumption. Create a simple chart with columns for each day of the week and rows for protein and fiber. Use different colors to mark when you've hit your daily targets, such as blue for protein and green for fiber. This visual aid will help you quickly see which days you may need to increase your intake and ensure you're meeting your weekly goals.
- Develop a habit of creating 'theme days' for meals that focus on high-protein and high-fiber foods. For example, designate "Meatless Monday" for plant-based proteins and "Fiber-rich Friday" for meals loaded with vegetables, legumes, and whole grains. This approach simplifies meal planning and shopping, ensuring you incorporate a variety of nutrient-dense foods into your diet without feeling overwhelmed.
- Start a 'sugar swap' challenge with friends or family where yo ...
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