I appreciate that professor Yeo isn’t just an educator, but also an entertainer! Really enjoyed this one. I’ve recently just gotten off the calories band-wagon this year at 36, thanks to discovering your channel, and I’ve never felt leaner and healthier.

Thank you to Professor Yeo for speaking up about financial inequalities

Key Points to Remember After You Watch The Video. (Thank Me Later):
1. Calorie counts on food labels do not tell the whole story because they ignore nutrient quality, fiber, and how much energy your body actually absorbs (0:00).

2. Different foods are processed differently by your body, meaning you do not get the same amount of energy from 100 calories of junk food as you do from 100 calories of whole foods (10:25).

3. Protein is special because your body has to work harder to digest it compared to fats or carbohydrates, which helps you feel fuller for longer (11:31).

4. Fiber is essential because it is not fully digested, which means some of its calories are not even absorbed by your body (11:45).

5. Foods that take longer to digest, especially those high in protein and fiber, are much better at keeping you feeling full and satisfied (19:18).

6. The glycemic index shows how quickly different carbohydrates raise your blood sugar, but adding fiber or protein can slow this down (21:54).

7. When you lose weight, your brain works against you by making you feel hungrier and slowing down your metabolism to keep your weight where it was (29:15).

8. Focusing on calories in and calories out

" is hard because your body constantly changes its efficiency based on what you eat and how much you have lost (31:31).

9. To eat a healthier diet, you should make sure you are eating enough protein, which is about 16% of your daily energy (35:03).

10. You should aim to double the amount of fruits and vegetables you eat to get much more fiber in your diet (36:31).

11. You should try to keep added free sugars to less than 5% of your total energy intake, and avoid sugary drinks like fruit juice (37:03).

12. It is better to think about your diet over the whole week rather than worrying about every single meal, so you can still enjoy parties and treats (38:27).

13. Trying to reach a specific calorie number can often lead to bad habits, so it is better to focus on the quality of the food you eat (40:23).

14. Intermittent fasting or time-restricted eating might help some people because it reflects how humans evolved to eat, but it is not a magic solution (48:07).

15. Whole foods like potatoes or nuts are almost always a better choice than processed versions like chips or protein bars, even if they have more calories (55:30).

16. The most important lesson is to remember that you eat food, not calories, and you should try to have variety in your meals to stay healthy (16:23).

@doctors_kitchen I made a full content pack from this episode, starting with short-form video clips, along with a newsletter, short summary, glossary, mind map, infographic, and ready-to-post versions for X, LinkedIn, and Facebook. Let me know if any of these would be useful for your audience, and I’d be happy to send them over.

Professor Yeo is an absolute tonic !

The accent when he said "slice of pie" 😂😂😂 going to rewind 1 more time then get back to watching lol thank you for the vid! ☀️☀️☀️

The prof explained the issue of calorie counting in a way that I could grasp. He is engaging too. Great episode.

As a 55 year old menopausal woman I have to say that calories DO MATTER! They aren't the only thing that matters but in order for me to stay healthy and not gain weight due to the massive hormonal shifts that have occurred in my body I absolutely do need to limit my calories as well as ensure I eat a balanced diet and exercise.

Delightful guest and a powerful conversation!

I really like this guest. So well informed and interesting in his education. Thanks for this conversation!!

Campaign for a useful front of label: Protein, Fibre and Free sugars. 👏

This was brilliant. Thank you!

What an entertaining and informative conversation, answering exactly the questions I have as a calorie-fixated yo-yo dieter who has just discovered the Doctor‘s Kitchen. Thank you, I will not reduce the nuts in your fabulous recipes on the basis of high calories from now on 😀

Absolutely brilliant.  Thanks for this!  Sarah x

thanks guy for doing this. wishing you all the best

Another great discussion. Thank you!

Great discussion

OMG what a great, informative and fun to watch video. Thank both of you very, very much. 👍👍👍💛

The key is to have a healthy Quality of our diet

The fitness gurus and influencers keep on shoving this calorie counting in our throat for people like me who are mere mortals and I hate it so much. If calorie counting is the best way then I will eat donuts and chocolates equivalent to calorie counting of broccoli. The stupidity of calorie counting is just too much.

I believe it is important to understand that the calories we eat are not that important because unlike a car engine where physicists can accurately work out and predict how many miles the car will driver per gallon, we cannot use the same thinking in working out how much weight a person will gain based on how many calories they eat.
Because the results could vary greatly across the popultion based on many additional factors including one of the most important ones, which is that our bodies can actively regulate how efficienctly it digests the food we eat.

The way I like to look at it is that our bodies have their own agenda when it comes to the bodies weight, ie the body does not like wasting fat or energy and will try to preserve it as best it can.
So if a person decides to diet, thinking less calories in is all they need to do, the body goes into starvation mode, it decides to digest the food as efficienctly as it can and any opportunity fat will be stored more, thus actively working to "self-sabotage" any reduction in food intake the person decided to do.

And then on the other spectrum you have the super active on their feet all day, health conscious people with a great physique and any time they go to a restaurant to eat out, regardless what they eat, finishing off with the 800 calorie cheesecake for desert, it doesn't affect their waist at all.
And the reason is simple. If a body is happily receiving all it needs, it has no need to scavenge for more nutrients or energy so even if that person decides to eat 4000 calories.... the body will just lazily digest it and expel it all far less digested than it usually would.

This is not really such a far fetched or difficult to wrap ones head around understanding of our body and why people trying to diet tend to always put it back on again.
The way I look at it is that when we are sick, everything in our body works less well, including our digestion. When I am ill in bed, I tend to lose weight and that can be explained either by sweating more when fighting a fever or having eaten less as one spent more time in bed or spending less time cooking as one is in bed, but as said I believe our body is just not operating optimally in that time either and so it will naturally tend to lose weight while ill.
This clearly does not happen in a car engine where calories in would equal cories out. But I hope it is clearer now that is less important.

PS: what is more important to losing weight is eating less processed food, body recomposition, converting fat into muscle mass instead and eating a varied diet with plenty of nuts, beans and vegetables.