Tag: Knowledge recall

The evidence is mixed but suggestive. Research by Gearhardt shows highly palatable foods engaging the brain reward pathways addictive drugs engage — in an imaging study of 39 young women. Some people show addiction patterns: craving, loss of control, continued use despite consequences. Whether this constitutes clinical “addiction” is debated, but the behavioral and neurological parallels are real. The label matters less than the pattern. This companion covers the case for and against food addiction, and practical implications. (3 min read)

The energy balance equation is physics — it must be true. But it’s incomplete, because “calories in” and “calories out” aren’t independent variables. Hall’s modeling work shows expenditure adapts to intake, so both terms move at once; the familiar “3,500 calories equals a pound” rule treats expenditure as fixed and so underestimates the body’s response, which is why plateaus arrive early. Eating less is met with lower resting expenditure, rising ghrelin, and muscle that extracts more work per calorie — a formerly obese person needs roughly 300-400 fewer calories a day than someone who was never obese. Across 29 long-term…

The body defends a weight setpoint like a thermostat defends temperature. Research by Leibel shows when you eat less, the body reduces expenditure and increases hunger to return to setpoint. This is why dieting alone often fails: you’re fighting regulatory systems. Changing the setpoint — through fasting, food quality, time — works with the system instead of against it. This companion covers the thermostat model, evidence for setpoint, why it’s elevated, and how to change it. (3 min read)

Hunger isn’t purely about need — it’s entrained to your circadian clock. Research by Cummings shows ghrelin rises in anticipation of meals, not just response to need. You feel hungry at noon even after late breakfast because that’s when you always eat. Patterns can be retrained by consistently eating at new times within one to two weeks. This companion covers circadian control, the anticipatory rise, evidence for timing over need, and practical implications. (3 min read)

Fasting gets significantly easier with practice. Research by Anton shows multiple systems adapt: hormonal patterns shift so ghrelin stops expecting food at old times, metabolic machinery becomes efficient at burning fat, psychological tolerance builds as you learn hunger waves pass. What feels difficult the first time often feels effortless after months of practice. This companion covers hormonal, metabolic, and psychological adaptation, the timeline, and the training effect. (3 min read)

Acute stress suppresses appetite — fight-or-flight prioritizes survival over digestion. Chronic stress has the opposite effect. Research by Dallman shows elevated cortisol increases appetite, especially for calorie-dense foods, and promotes abdominal fat storage. Short-term crises make eating difficult; long-term stress makes overeating automatic. This companion covers the acute response, chronic response, evolutionary reasoning, modern mismatch, and breaking the pattern. (3 min read)

Repeated dieting makes future weight loss harder. Research by Fothergill on “Biggest Loser” contestants showed severely suppressed metabolic rates years later. The body adapts through reduced metabolism, increased hunger hormones, and efficient fat storage. Each yo-yo cycle may strengthen these defenses. Fasting appears to avoid some adaptations by preserving metabolic rate. This companion covers the body’s defense systems, the yo-yo effect, why fasting may differ, and the practical implications. (3 min read)

During fasting, the body excretes more sodium, and potassium with it. Controlled studies put the sodium shortfall at roughly 30-40 mmol a day over the first few days, when the drop in insulin is steepest, and insulin is what drives both. Magnesium is the least settled of the three: the claim that it is lost too comes from low-carb diet guidance. Symptoms people blame on “not eating” are often put down to low electrolytes, though no study has tied them to measured loss. Depletion accumulates over days, so a short fast costs a fraction of what a multi-day one does;…

Fasting produces predictable stages: initial hunger that often fades, a stable period as fuel sources shift, meal-time ghrelin waves, then clarity as ketones rise. Research by Cummings shows ghrelin peaks and falls at habitual meal times even without food — hunger comes in waves, not a continuous climb. Waiting out a wave often brings relief. This companion covers the early hours, the transition, meal-time waves, the metabolic shift at 12-16 hours, and what to expect with practice. (3 min read)

Some people process carbohydrates efficiently; others spike dramatically from the same foods. Research by Zeevi showed individual responses varied more than food-to-food variation. Factors: genetics, insulin sensitivity, muscle mass, activity, gut microbiome, metabolic health, age. Tolerance can improve with fat loss, muscle gain, and exercise — or worsen with weight gain and inactivity. This companion covers why variation exists, factors affecting tolerance, whether it can change, and practical implications. (3 min read)