Moment 209: The Real Reason You’re Gaining Weight Every Year (Even If You’re Exercising!)
In this episode of The Diary Of A CEO with Steven Bartlett, Giles Yeo explores the biological factors behind weight gain and how our bodies naturally regulate weight within a genetically influenced set range. He explains that genes play a significant role in appetite and weight regulation.
Yeo also discusses the effects of aging on metabolism and weight. While metabolism does not decline until age 60, muscle loss and lower activity levels contribute to the average 1-2 pound yearly weight gain between ages 20 and 50. Yeo emphasizes that exercise alone is not a sustainable weight loss strategy and recommends prioritizing protein, fiber, and reducing added sugars for long-term weight management.
This is a preview of the Shortform summary of the Apr 18, 2025 episode of the The Diary Of A CEO with Steven Bartlett
Sign up for Shortform to access the whole episode summary along with additional materials like counterarguments and context.
1-Page Summary
Genetic and Biological Factors Influencing Eating and Weight
Giles Yeo explains how genes like the leptin gene, which signals fat levels to the brain, and the MC4R gene, mutations of which can lead to around 40 extra pounds by age 18, play a key role in appetite and weight gain.
The Body's Natural Weight Regulation Mechanisms
Our bodies have an innate "thermostat" that regulates appetite and weight within a genetically influenced set range. Maintaining muscle mass is also crucial for a healthy metabolism and aging process.
The Effects of Aging On Metabolism and Weight
Contrary to popular belief, metabolism doesn't decline until age 60. Weight gain with age is attributed to less activity, higher calorie intake, and muscle loss. On average, adults gain 1-2 pounds yearly between ages 20 and 50.
Exercise vs. Diet in Weight Loss
Yeo explains that exercise alone is not a sustainable weight loss strategy, as it can boost appetite, making calorie deficits difficult. However, exercise supports weight maintenance after dietary weight loss. Resistance training is key for preserving muscle mass in aging. For sustainable weight loss, Yeo recommends prioritizing protein, fiber, and reducing added sugars.
1-Page Summary
Additional Materials
Counterarguments
- While genes like leptin and MC4R have a significant impact on weight, environmental factors and lifestyle choices also play a crucial role in determining an individual's weight and can sometimes override genetic predispositions.
- The concept of a set weight range is debated, as some argue that the body's weight regulation system can be influenced and changed through consistent lifestyle modifications.
- The importance of muscle mass for metabolism is clear, but other factors such as hormonal balance and organ function also significantly contribute to metabolic health.
- Some research suggests that metabolism may begin to slow down earlier than age 60, especially in sedentary individuals or due to other health conditions.
- The assertion that adults gain 1-2 pounds yearly might not account for the variability among individuals and could be an oversimplification of weight trends across populations.
- Exercise can be a sustainable weight loss strategy for some individuals, especially when combined with behavioral changes and dietary adjustments, and its role in weight loss may be underestimated in the text.
- Resistance training is emphasized for preserving muscle mass, but other forms of exercise like aerobic activity also contribute to overall health and can help with weight management.
- The dietary recommendations to prioritize protein, fiber, and reduce added sugars, while generally sound, may not be suitable for everyone and should be personalized based on individual health needs and nutritional requirements.
Actionables
- You can track your daily activity levels with a simple pedometer or smartphone app to ensure you're moving enough to counteract age-related weight gain. By setting a daily step goal that increases incrementally, you'll gradually boost your activity without the need for specialized workouts. For example, start with a goal of 5,000 steps per day and increase by 500 steps each week until you reach 10,000 steps per day.
- Create a weekly meal prep routine that focuses on high-protein and high-fiber foods while minimizing added sugars. This could involve preparing batches of lean protein sources like chicken or fish, alongside a variety of fiber-rich vegetables and legumes at the start of the week. By having these healthy options readily available, you'll be less tempted to reach for sugary snacks.
- Incorporate resistance band exercises into your daily routine to maintain muscle mass without needing a gym membership or heavy weights. Resistance bands are affordable and versatile, allowing you to perform a wide range of exercises that target different muscle groups. Start with basic movements like band pull-aparts, squats, and bicep curls, and gradually increase the resistance as you get stronger.
Related Shortform Content
Get access to the context and additional materials
Genetic and Biological Factors Influencing Eating and Weight
Giles Yeo delves into the complexities of how genetics affect appetite, eating behavior, and body weight, revealing the biological underpinnings that can make managing weight an uphill battle for many.
Genes Affect Appetite and Weight Gain
Leptin Gene Regulates Brain's Fat Awareness
Yeo discusses the role of the leptin gene, which he terms the "obese gene" in his book, particularly focused on in Chapter 2. This pivotal gene signals the brain about the amount of fat in a person's body. It was initially named for its discovery in a naturally occurring obese mouse, and this mutation was then identified in humans. Specifically, Yeo credits Steve O'Rahilly, his boss, for discovering the leptin gene mutation in humans. Leptin operates almost in a binary fashion: having a trace is sufficient, but a total absence leads to dysfunction.
Variations in Genes Like Mc4r Affect Fat Sensing
Mc4r Gene Mutations May Lead To 40-pound Weight Increase by Age 18
The MC4R gene is critical in the body's fat-sensing pathway, and mutations here can have significant effects on body weight. Yeo explains that there's a plethora of mutations in the MC4R gene, each with different impacts on the gene's functionality. These mutations range from being completely non-functional to retaining some partial function.
Researchers have observed a predictable relationship between the gene's level of functioning and the amount individuals are likely to consume in a buffet meal test. Notably, Yeo points out that 0.3% of the UK population carries a mutation in the MC4R gene, a statistic echoed in th ...
Here’s what you’ll find in our full summary
Genetic and Biological Factors Influencing Eating and Weight
Additional Materials
Counterarguments
- While the leptin gene plays a significant role in regulating the brain's awareness of fat, other hormones and factors such as ghrelin, insulin, and gut microbiota also influence appetite and weight regulation.
- The discovery of the leptin gene mutation in humans is a significant milestone, but it is important to recognize that obesity is a multifactorial condition, and not all cases are linked to this specific genetic mutation.
- Leptin's function may not be as binary as suggested; there are degrees of leptin resistance and sensitivity that can affect an individual's weight and appetite.
- The impact of MC4R gene mutations on fat sensing and weight gain is well-documented, but environmental factors such as diet and physical activity also play crucial roles in determining body weight.
- The correlation between MC4R gene functionality and consumption in a buffet meal test may not fully account for the complexity of human eating behaviors, which are influenced by psychological, social, and cultural factors.
- The statistic that 0.3% of the UK population carries a mutation in the MC4R gene may not capture the full spectrum of genetic diversity and its impact on obesity.
- The concept of a body's natural weight "set point" is a useful model, but it may o ...
Actionables
- You can track your eating habits to identify your natural weight range by keeping a detailed food diary for a month, noting not just what and how much you eat, but also your hunger levels before and after meals. This can help you understand your body's signals and how they correlate with your consumption patterns, potentially reflecting your genetic predispositions.
- Consider participating in a citizen science project that involves genetic data, such as contributing your DNA to a research study focused on understanding the genetic factors of weight. This can provide you with personal insights while contributing to the broader scientific understanding of genes like MC4R.
- Create a personalized buffet meal test at ho ...
Related Shortform Content
Get access to the context and additional materials
The Body's Natural Weight Regulation Mechanisms
Research and observations indicate that our bodies are equipped with internal systems that naturally regulate appetite and weight, which function much like a thermostat, and that maintaining muscle mass is crucial to metabolic rate and healthy aging.
Innate Thermostat Regulates Appetite and Weight
Experts explain that each person has an innate set range or "thermostat" for weight that the body naturally maintains. This regulation mechanism makes weight management less about individual meal choices and more about a broader biological setting within the individual.
Some Have a "Thermostat" Set For Higher Weight, Easing Gain and Maintenance
It's understood that people have different thresholds for feeling full or experiencing the desire to eat. These variations can be likened to thermostats set at different temperatures, which means that some people are predisposed to maintain a higher weight more easily. Furthermore, there is very little choice over a lifetime concerning body weight, as it tends to hover around this set range despite beliefs to the contrary. After dieting, significant departures from the individual's set point tend to return to the prior weight range, illustrating the challenges of long-term maintenance outside of this innate "thermostat" setting.
Muscle Mass: Key to Metabolic Rate and Healthy Aging
Muscle mass is a key factor in determining m ...
Here’s what you’ll find in our full summary
The Body's Natural Weight Regulation Mechanisms
Additional Materials
Clarifications
- The body's internal systems regulating appetite and weight like a thermostat means that individuals have a natural weight range that their bodies strive to maintain. Just like a thermostat maintains a set temperature in a room, the body works to keep weight within a specific range. This regulation mechanism influences feelings of hunger, fullness, and metabolic rate, impacting how easily weight is gained or lost. It suggests that long-term weight management is influenced by these internal mechanisms more than short-term dietary choices.
- The concept of an innate set range or "thermostat" for weight suggests that our bodies naturally maintain a specific weight range, similar to how a thermostat regulates temperature. This mechanism makes weight management less about individual choices and more about a biological predisposition within each person. It implies that despite efforts to change weight through dieting, the body tends to return to this predetermined range, highlighting the influence of internal regulatory systems on body weight. This set point can vary among individuals, influencing how easily they can maintain a certain weight level.
- Weight management is influenced by internal systems that regulate appetite and weight, similar to a thermostat. These systems establish a natural weight range that the body tends to maintain. This means that individual meal choices are not the sole determinants of weight, as the body's biological settings play a significant role in weight regulation. Understanding and working with these internal mechanisms can be crucial for effective long-term weight management.
- Individuals have different thresholds for feeling full or desiring to eat, similar to how thermostats can be set at different temperatures. This variation means that some people naturally feel full sooner or have less desire to eat compared to others. These differences in appetite regulation can influence how easily individuals maintain their weight and contribute to the concept of a biological weight "thermostat." The innate differences in feeling full or hungry can impact how individuals manage their weight over time.
- When it is mentioned that body weight tends to hover around an individual's set range despite efforts to change it, it means that our bodies have a natural weight regulation mechanism, often referred to as a "thermostat," that works to maintain weight within a certain range. This set range is unique to each person and is influenced by biological factors. Even when individuals try to alter their weight through dieting or other methods, the body's internal systems work to bring the weight back towards this predetermined range. This phenomenon can make long-term weight management challenging, as the body strives to maintain stability around its established set point.
- Muscle mass is essential for determining metabo ...
Counterarguments
- While the body has mechanisms to regulate weight, environmental factors and lifestyle choices can significantly influence these systems, suggesting that individual actions can impact weight beyond the biological set point.
- The concept of a fixed weight set point is debated; some researchers argue that weight can be influenced by a variety of factors, including diet, physical activity, and environmental changes.
- The role of muscle mass in metabolism is important, but it is not the only factor; hormonal balance, organ function, and other metabolic processes also play significant roles in determining metabolic rate.
- The relationship between muscle mass and healthy aging is complex, and while muscle mass is important, other factors such as cardiovascular health, cognitive function, and bone density are also critical for healthy aging.
- The idea that weight management is more about biological settings than individual meal choices may oversimplify the multifaceted nature of obesity and weight management, which involves psychological, social, and economic factors as well.
- The assertion that muscle mass is the most important factor for determining health in the 60s and 70s may not account for the importance of other health behaviors and conditions, such as smoking cessation, blood pressure control, and mental health.
- The emphasis on muscle mass maintenance might overshadow the importance of other forms of physical activity, such as aerobic exercise, which also contribute to healthy aging.
- The ...
Related Shortform Content
Get access to the context and additional materials
The Effects of Aging On Metabolism and Weight
As years tick by, metabolism and weight become increasingly important health topics. Giles Yeo sheds light on recent findings about how our metabolism is affected as we age.
Metabolism Doesn't Decline Until Age 60
Contrary to popular belief that metabolism slows down when one hits 40 or 50, Yeo presents evidence that metabolism doesn't actually start to decline until age 60.
Reasons For Weight Gain With Age: Less Activity, More Calories, Muscle Loss
Weight gain with age is attributed to a combination of factors. Yeo points out that as people age, they tend to become less active due to busier lifestyles, leading to muscle loss. Muscle tissue is metabolically active, so when it's lost, the metabolic rate decreases. Additionally, with age, there is a tendency to sit more and consume richer foods. These habits contribute to taking in more calories. When combined with muscle loss, the result is generally an increase in weight as one ages.
Adults Gain 1-2 Pounds Yearly Between Ages 20 and 50
Compounding the issue is the data from the Healthcare Research and Quality Agency, which indicates that adults naturally tend to gain weight over the years. On average, this turns out to be about one to two pounds annually. Yeo backs up this statistic by confirming that between the ages of 20 and 50, the average person gains about 15 kilos (appr ...
Here’s what you’ll find in our full summary
The Effects of Aging On Metabolism and Weight
Additional Materials
Clarifications
- Giles Yeo is a geneticist and researcher known for his work on the genetics of obesity and metabolism. In the context of the information presented, Yeo sheds light on recent findings about how metabolism is affected by aging, challenging common beliefs about metabolism decline and weight gain as people grow older. He provides insights into the factors contributing to weight gain with age, such as decreased activity levels, muscle loss, and changes in dietary habits. Yeo's expertise adds credibility to the discussion on the effects of aging on metabolism and weight, emphasizing the importance of understanding these processes for overall health and well-being.
- To convert kilograms to pounds, you can use the following formula: 1 kilogram is approximately equal to 2.20462 pounds. So, to convert kilograms to pounds, you multiply the weight in kilograms by 2.20462. For example, if someone gains 15 kilograms, you would multiply 15 by 2.20462 to get the ...
Counterarguments
- Metabolism is a complex process, and individual variations could mean that some people experience a decline before age 60.
- Other factors such as hormonal changes, particularly during menopause for women, can also affect metabolism and weight gain, not just activity levels, calorie intake, and muscle loss.
- The rate of weight gain can vary widely among individuals, and some may not experience the average 1-2 pounds yearly increase between ages 20 and 50.
- Genetic predispositions, medical conditions, and medications can also play significant roles in weight gain and metabolism changes, which are not addressed in the main ideas.
- Lifestyle interventions, such as diet an ...
Related Shortform Content
Get access to the context and additional materials
Exercise vs. Diet in Weight Loss
Giles Yeo provides insight into the complex relationship between exercise, diet, and weight management. He explains the challenges of relying solely on exercise for weight loss and emphasizes the importance of dietary composition for sustainable weight management.
Exercise Alone Isn't a Sustainable Weight Loss Strategy
Yeo points out that exercise alone is not the most effective strategy for weight loss, especially for non-athletes. He explains that exercise can boost appetite, creating a challenge in maintaining a caloric deficit necessary for weight loss.
Exercise Boosts Appetite, Challenging Caloric Offset For Non-athletes
After exercising, individuals might feel justified in eating more, a sense of entitlement that can undermine their dietary restraint. Yeo also remarks that this issue is particularly acute for non-athletes who do not exercise as rigorously as professionals and, as a result, find it hard to balance calories burned with calories consumed.
Exercise Supports Weight Maintenance After Dietary Weight Loss
Yeo suggests that exercise is more effective as a tool for maintaining weight loss rather than as a method for losing weight.
Resistance Training Key to Muscle Mass In Aging
Yeo strongly recommends maintaining resistance training into old age to preserve muscle mass, which is closely related to health levels during aging. Steven Bartlett echoes the intention to continue resistance training, and Yeo affirms its importa ...
Here’s what you’ll find in our full summary
Exercise vs. Diet in Weight Loss
Additional Materials
Counterarguments
- Exercise can contribute to weight loss when combined with dietary changes, and for some individuals, it can be a significant factor in creating a caloric deficit.
- The impact of exercise on appetite varies among individuals, and some may not experience a significant increase in hunger post-exercise.
- High-intensity interval training (HIIT) and other forms of exercise can be highly effective for fat loss, even without major dietary changes, in some individuals.
- Resistance training, while beneficial for muscle mass, is not the only form of exercise important for aging individuals; balance and flexibility exercises are also crucial for preventing falls and maintaining mobility.
- The recommendation of 16% of daily caloric intake from protein may not be optimal for everyone, as individual protein needs can vary based on factors like age, sex, weight, and activity level.
- While reducing added sugars is generally beneficial, some individuals may be able to incorporate moderate amounts of added sugars into their diet without negativ ...
Actionables
- You can track your fullness and hunger levels in a journal to better understand your body's signals post-exercise. After working out, rate your hunger on a scale from 1 to 10 before and after meals to see if your appetite increases due to exercise. This can help you distinguish between true hunger and increased appetite caused by exercise, allowing you to make more mindful eating choices.
- Create a weekly meal plan that emphasizes protein and fiber while minimizing added sugars, using a theme for each day to keep it exciting. For example, "Meatless Monday" could focus on plant-based proteins and high-fiber meals, while "Fish Friday" could include meals rich in protein and omega-3s. This approach makes it easier to stick to dietary changes by providing structure and variety.
- Incorporate resistance band exercises into ...
Related Shortform Content
Get access to the context and additional materials
Create Summaries for anything on the web
Download the Shortform Chrome extension for your browser
