Uploaded April 2024 | Updated September 2026, 2 weeks ago
In this episode, I’m speaking with nutrition expert Alex Leaf, someone you may remember from past episodes.
I’ve been lucky to work closely with Alex for the past few years—he’s a highly informed researcher and science writer, and he’s rare in the world of nutrition. He’s extremely scientifically literate and able to break through popular trends to provide practical and accurate interpretations of sometimes complicated research.
I’m really excited for you to hear our latest conversation…we cover a lot of ground, including what the research says about weight loss and calories in/calories out, low-carb versus low-fat diets, the best diet for fat loss, how a low-protein diet affects life span, and, one topic I know you won’t want to miss; Alex’s opinion on a recent publication showing that time-restricted eating leads to a much higher risk of death from cardiovascular disease…is this true?
To celebrate Alex’s appearance on the podcast, I’m offering The Fat Loss Blueprint for $200 off the regular price of $497. Alex and I collaborated on creating this program, and it’s no gimmicks, no hype, no BS, rock solid, evidence-based guide to advanced fat loss strategies.
Click here to enroll in The Fat Loss Blueprint for only $297 with the code “Alex” at checkout. theenergyblueprint.com/fat-loss-blueprint
🕒 Chapters:
00:00 – Intro
00:39 – Guest Intro: Alex Leaf
01:52 - What is energy balance?
05:06 - Science 101 when it comes to fat loss studies
14:28 - The confusion around low carb diets
34:24 - The DIETFITS study
38:06 - How hyper-palatable food affects satiety
44:36 - The potential harms of attributing a specific diet to your weight loss
53:30 - Is the theory of starvation mode valid?
1:06:52 - Can you damage your metabolism?
1:08:14 - How FLUX can help you succeed with fat loss
1:15:36 - Should you exercise for weight loss?
1:24:17 - The role of protein for weight loss
1:33:33 - The latest study on fasting and CVD mortality
1:45:20 - The Fat Loss Blueprint
💻 RESOURCES MENTIONED IN THIS EPISODE:
Get the fat Loss Blueprint theenergyblueprint.com/fat-loss-blueprint
Acylation stimulating protein (ASP): pubmed.ncbi.nlm.nih.gov/10355026
Japanese become fat after emigration to the US and introduction of Western foods: pubmed.ncbi.nlm.nih.gov/2031486
Kevin Hall meta-analysis: pubmed.ncbi.nlm.nih.gov/28193517
Fat vs carbohydrate overfeeding: pubmed.ncbi.nlm.nih.gov/7598063
Holiday overeating explanation of carbohydrate vs fat: pubmed.ncbi.nlm.nih.gov/29399253
DIETFITS study: pubmed.ncbi.nlm.nih.gov/29466592
Minnesota Starvation Experiment: psycnet.apa.org/record/1951-02195-000
Energy flux: pubmed.ncbi.nlm.nih.gov/28531421
Energy flux: pubmed.ncbi.nlm.nih.gov/15240648/
Herman Pontzer: pubmed.ncbi.nlm.nih.gov/26832439
Women’s amenorrhea: pubmed.ncbi.nlm.nih.gov/34164675
Protein stuff: alexleaf.com/why-protein-restriction-for-longevity-makes-no-sense
TRF and CVD study: abstractsonline.com/pp8/#!/20343/presentation/379
▸ TheEnergyBlueprint.com
📌 Want even more tips? Subscribe to This Channel: youtube.com/channel/UCnQo6oCvS6YuvaablyMT_sw?sub_confirmation=1
In this episode, I’m speaking with nutrition expert Alex Leaf, someone you may remember from past episodes.
I’ve been lucky to work closely with Alex for the past few years—he’s a highly informed researcher and science writer, and he’s rare in the world of nutrition. He’s extremely scientifically literate and able to break through popular trends to provide practical and accurate interpretations of sometimes complicated research.
I’m really excited for you to hear our latest conversation…we cover a lot of ground, including what the research says about weight loss and calories in/calories out, low-carb versus low-fat diets, the best diet for fat loss, how a low-protein diet affects life span, and, one topic I know you won’t want to miss; Alex’s opinion on a recent publication showing that time-restricted eating leads to a much higher risk of death from cardiovascular disease…is this true?
To celebrate Alex’s appearance on the podcast, I’m offering The Fat Loss Blueprint for $200 off the regular price of $497. Alex and I collaborated on creating this program, and it’s no gimmicks, no hype, no BS, rock solid, evidence-based guide to advanced fat loss strategies.
Click here to enroll in The Fat Loss Blueprint for only $297 with the code “Alex” at checkout. theenergyblueprint.com/fat-loss-blueprint
🕒 Chapters:
00:00 – Intro
00:39 – Guest Intro: Alex Leaf
01:52 - What is energy balance?
05:06 - Science 101 when it comes to fat loss studies
14:28 - The confusion around low carb diets
34:24 - The DIETFITS study
38:06 - How hyper-palatable food affects satiety
44:36 - The potential harms of attributing a specific diet to your weight loss
53:30 - Is the theory of starvation mode valid?
1:06:52 - Can you damage your metabolism?
1:08:14 - How FLUX can help you succeed with fat loss
1:15:36 - Should you exercise for weight loss?
1:24:17 - The role of protein for weight loss
1:33:33 - The latest study on fasting and CVD mortality
1:45:20 - The Fat Loss Blueprint
💻 RESOURCES MENTIONED IN THIS EPISODE:
Get the fat Loss Blueprint theenergyblueprint.com/fat-loss-blueprint
Acylation stimulating protein (ASP): pubmed.ncbi.nlm.nih.gov/10355026
Japanese become fat after emigration to the US and introduction of Western foods: pubmed.ncbi.nlm.nih.gov/2031486
Kevin Hall meta-analysis: pubmed.ncbi.nlm.nih.gov/28193517
Fat vs carbohydrate overfeeding: pubmed.ncbi.nlm.nih.gov/7598063
Holiday overeating explanation of carbohydrate vs fat: pubmed.ncbi.nlm.nih.gov/29399253
DIETFITS study: pubmed.ncbi.nlm.nih.gov/29466592
Minnesota Starvation Experiment: psycnet.apa.org/record/1951-02195-000
Energy flux: pubmed.ncbi.nlm.nih.gov/28531421
Energy flux: pubmed.ncbi.nlm.nih.gov/15240648/
Herman Pontzer: pubmed.ncbi.nlm.nih.gov/26832439
Women’s amenorrhea: pubmed.ncbi.nlm.nih.gov/34164675
Protein stuff: alexleaf.com/why-protein-restriction-for-longevity-makes-no-sense
TRF and CVD study: abstractsonline.com/pp8/#!/20343/presentation/379
▸ TheEnergyBlueprint.com
📌 Want even more tips? Subscribe to This Channel: youtube.com/channel/UCnQo6oCvS6YuvaablyMT_sw?sub_confirmation=1
