EP 1245

1245. Stop Counting Calories! The Diet Myth Exposed (And What to Do Instead) | Dr. Nick Norwitz

In this episode of The Human Upgrade, Dave Asprey teams up with Dr. Nick Norwitz to debunk the outdated “calories in, calories out” myth and explore cutting-edge approaches to metabolic health. Dr. Nick reveals how ketogenic diets, gut health, and epigenetic memory play a critical role in weight loss and energy optimization. They dive into the science of fasting, cold plunges, and even viral influences on food addiction, offering practical tips and fresh insights to transform your health and longevity. 

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In this Episode of The Human Upgrade™...

Everything you’ve been told about weight loss is a lie. 

In this episode, Dr. Nick Norwitz, a metabolic health expert with accolades from Oxford and Harvard, joins Dave to expose the biggest myth in dieting: Calorie Counting. Together, they dismantle outdated weight-loss advice and reveal the truth about metabolism that could revolutionize your health. 

Dr. Norwitz shares cutting-edge science and personal stories that challenge the “eat less, move more” narrative, uncovering why traditional dieting often fails—and what actually works. From the role of ketosis in healing chronic illness to the surprising ways fasting affects hair loss, metabolism, and inflammation, this episode is packed with actionable insights that you won’t hear anywhere else. 

You’ll also learn how viruses might be fueling food addiction, why gut health is the missing key to metabolic recovery, and how new research could unlock the future of personalized medicine. If you’ve ever felt like your metabolism was holding you back, this conversation will give you the tools to take control of your health for good. 

What You’ll Learn: 

  • Why calorie counting is useless—and the better way to lose weight
  • The shocking truth about how your metabolism ACTUALLY works
  • How ketosis and fasting can heal inflammation and chronic disease
  • The role of gut health and microbiome diversity in weight loss
  • New research on food addiction and its surprising link to viruses
  • Why individualization is the key to sustainable health

  

SPONSORS:  

“Calories in, calories out is technically accurate but practically useless. It’s not a model of obesity; it’s just describing what has happened.”

Nick Norwitz

00:00 Trailer

Calories In, Calories Out – Why this common diet myth is wrong and what to do instead.

00:39 Meet Dr. Nick

Introduction to Dr. Nick Norwitz and his expertise in metabolic health.

04:44 Nick’s Health Journey

From elite athlete to battling severe health challenges.

07:54 Keto Diets

How ketogenic diets can transform metabolic health.

09:37 Modern Medicine Challenges

Why conventional medicine often misses metabolic solutions.

13:31 Exercise vs. Diet

Which is more important for metabolic health?

14:32 Obesity Memory

How epigenetics may hold the key to weight loss struggles.

17:36 Keto Cycling

The debate over cycling in and out of ketosis.

20:51 Microbiome Health

The link between gut health and metabolism.

26:26 Fasting & Hair Loss

How intermittent fasting might impact hair growth.

34:56 Alzheimer’s Insights

The surprising connection between ketones and brain health.

45:11 Cold Plunge Benefits

Why cold exposure is more than just calorie burning.

45:43 Dopamine Boosts

How cold plunges can enhance your mental health.

46:26 Cold Plunge & Inflammation

Anti-inflammatory effects of cold exposure.

47:15 Best Time to Cold Plunge

Timing your cold therapy for maximum benefits.

48:18 Pain & Dopamine

Using discomfort to build resilience and boost dopamine.

49:31 Exercise & Stress

How exercise enhances stress resilience and mental health.

51:49 Cholesterol & Inflammation

A nuanced look at cholesterol and heart health.

01:05:42 Debunking Calories In/Out

Why the traditional calorie model is flawed.

01:07:09 Food Addiction

Exploring the role of viruses and the microbiome in cravings.

01:11:15 Metabolic Health Tips

Practical steps to optimize your metabolism.

01:24:13 Nick’s Mission

How Dr. Nick is redefining the way we think about health.

Resources:  

Enjoy the show!

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