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I found Fung’s online materials and was interested enough to grab this book. Basic concepts:

Chapter 1

…the solution to the proximate cause of the problem is neither lasting nor meaningful. By contrast, treatment of the ultimate cause is far more successful.

Individuals in traditional societies eating traditional diets seldom became obese, even in times of abundant food. As civilizations developed, obesity followed.

Mid 1800s - mid 1900s: diets low in refined carbohydrates were accepted as the standard treament for obesity.”

Early 1900s: introduction of calorie counting as a scientific system of weight control.”

1950s: the heart disease epidemic which was actually the natural consequence of a longer life expectancy” ⮕ the demonization of dietary fat.

Without evidence or historical precedent, it was arbitrarily decided that excess calories caused weight gain, not specific foods.

1977: the gov’t decided it was dietary fat. The Dietary Guidelines for Americans - now updated every 5 years - spawned the food pyramid - etc. Promoted lots of carbs and sugary things that are low in fat (recently, too; see the 1995 excerpt).

Chapter 2

…obesity has become rampant only since the 1970s. Our genes count not have changed within such a short time.

The hormonal profile of a baby is influenced by the environment in the mother’s body before birth, setting up a tendency for high insulin levels and associated obeisty later in life.

Chapter 3

There are an almost infinite number of ways that the body can dissipate excess energy instead of storing it as body fat. … The problem of fat accumulation is really a problem of distribution of energy.

Hormones tightly regulate every single system in the body.

Reducing Calories In works only if Calories Out remains stable. What we find instead is that a sudden reduction of Calories In causes a similar reduction in Calories Out, and no weight is lost as the body balances its energy budget.

In response to caloric reduction, metabolism decreases almost immediately, and that decrease persists more or less indefinitely.

The defining characteristic of the human body is homeostasis, or adaptation to change. Our body deals with an ever-changing environment. In response, the body makes adjustments to minimize the effects of such changes and return to its original condition.

Chapter 4

Chapter 5

Homeostatic mechanisms defend this body set weight against changes, both up and down. Compensatory mechanisms start almost immediately and persist almost indefinitely.

…identify the body’s homeostatic mechanism and adjust it downward…

The vast majority of obese people are not deficient in leptin. Their leptin levels are high, not low. But these high levels did not produce the desired effect of lowering body fatness. Obesity is a state of leptin resistance.

Chapter 6

Obesity is a hormonal dysregulation of fat mass.

When there is no intake of food, insulin levels fall, and burning of sugar and fat is turned on. If you continually refill your glycogen stores, you never need to use your fat stores for energy.

Chapter 7

Does insulin cause obesity?

Numerous studies … demonstrated this fact. Insulin causes weight gain.

A recent study suggests that 75 percent of the weight-loss response in obesity is predicted by insulin levels.

Both fasting insulin and fasting leptin levels are higher in obese people, indicating a state of both insulin and leptin resistance.

Chapter 8

On to CORTISOL

Prolonged cortisol stimulation will raise glucose levels and, subsequently, insulin.

With short-term physical stress, insulin and cortisol play opposite roles. Something quite different happens, though, when we’re under long-term psychological stress.

A single night of sleep deprivation increases cortisol levels by more than 10 percent.

Chapter 9

Let’s take a look at Atkins

…it is not at all clear that high carbohydrate intake is always the primary cause of high insulin levels.

Chapter 10

Insulin resistance

As we develop insulin resistance, our bodies increase our insulin levels to get the same result—glucose in the cell. However, we pay the price in constantly elevated insulin levels.

The higher the insulin levels, the greater the insulin resistance. …The longer the cycle continues, the worse it becomes—that’s why obesity is so time dependent.

Persistent high insulin levels lead gradually and eventually to insulin resistance. Insulin resistance in turn leads to higher insulin levels. But the crucial starting point … is high insulin levels.

High levels alone do not lead to resistance. There are two requirements for resistance—high hormonal levels and constant stimulus.

… in the development of obesity, the increase in meals is almost twice as important as the change in diet.

Chapter 11

…nobody makes any money when you eat less.

It is simply not necessary to eat the minute we wake up. We imagine the need to fuel up’ for the day ahead. However, our body has already done that automatically. Every morning, just before we wake up, a natural circadian rhythm jolts our bodies with a heady mix of growth hormone, cortisol, epinephrine and norepinephrene (adrenaline). This cocktail stimulates the liver to make new glucose, essentially giving us a shot of the good stuff to wake us up. This effect is called the dawn phenomenon, and it has been well described for decades.

Our bodies are gearing up for action in the morning, not for eating.

Chapter 12

Poverty and obesity…

Food additives receive almost thirty times more in subsidies…

Obesity is effectively the result of government policy.

The driving factor in obesity is insulin, and in many cases, the wide availability of refined carbohydrates.

Chapter 13

Childhood obesity:

Because both mother and the fetus share the same blood supply, any hormonal imbalances, such as high insulin levels, are automatically and directly transmitted through the placenta from the mother to the growing fetus.

They ate less and exercised more. They just didn’t lose any weight.

Chapter 14

Sugar is bad, yo.

There is an unspoken assumption that most of the negative effects of carbohydrates are due to their effect on blood glucose, but this idea is not necessarily true.

Fatty liver is absolutely crucial to the development of insulin resistance in the liver.

Sucrose stimulates insulin production both in the short term and in the long term. In this way, sucrose is twice as bad as glucose. The effect of glucose is obvious in the glycemic index, but the effect of fructose is completely hidden.

Chapter 15

Diet sweeteners are no good…

Chapter 16

Okay okay, so what carbs should we eat?

Carbohydrates are not inherently fattening. Their toxicity lies in the way they are processed.

Fiber’s effect… is not as a nutrient, but as an anti- nutrient… Fiber has the ability to reduce absorption and digestion. Fiber subtracts rather than adds. In the case of sugars and insulin, this is good. Soluble fiber reduces carbohydrate absorption, which in turn reduces glucose and insulin levels.

Vinegar does not displace the carbohydrate, but actually seems to exert a protective effect on the serum insulin response.

Chapter 17

What about the proteins?

Chapter 18

Fat is… pretty good, actually.

Eating fat does not make you fat, but may protect you against it. Eating fat together with other foods tends to decrease glucose and insulin spikes.

Chapter 19

What to eat

All these factors converge on several hormonal pathways that lead to weight gain, and insulin is the most important of these.

…tailor the approach individually to address the cause of the high insulin levels.

Ways to lower insulin levels

Chapter 20

When to eat

To break the insulin-resistance cycle, we must have recurrent periods of very low insulin levels. If all foods raise insulin, then the only way for us to lower it is to completely abstain from food… fasting.

Decreasing food intake is matched by decreased energy expenditure. However, as food intakes goes to zero, the body switches energy input from food to stored food (fat). This strategy significantly increases the availability of food,” which is matched by an increase in energy expenditure.

This is the ancient secret. This is the cycle of life. Fasting follows feasting. Feasting follow fasting. Diets must be intermittent, not steady. Food is a celebration of life… we must balance our feasting with periods of fasting.


Highlights: 📖 Fung - The Obesity Code


Published on February 21, 2023.

Tagged: nonfiction   books