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 Nick Norwitz to debunk the outdated “calories in, calories out” myth and explore cutting-edge approaches to metabolic health.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.
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 Together, they dismantle outdated weight-loss advice and reveal the truth about metabolism that could revolutionize your health.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:
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• 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:
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