In this episode, we'll cover:

• The true reasons behind weight gain—it's not just "calories in vs. calories out."
• Why body image plays a key role in our motivation for weight loss.
• The risks of normalizing obesity while maintaining respect for body positivity.
• How calorie restriction and weight cycling (yo-yo dieting) damage metabolism and make weight loss harder.
• Why quality nutrition and cellular energy balance are the keys to sustainable fat loss.
• Steps to lose weight by supporting your health, not harming it.

My name is Ragnheiður (you can call me Ragna), and I'm your host - a medical doctor, a certified pre-/postnatal trainer, and most importantly, a mom of four and a wife. - This podcast is born from my dedication to uncovering the truths about nutrition, exercise, and lifestyle that genuinely benefit our bodies. We'll explore how to establish a lasting, healthy lifestyle that fits the reality of motherhood, how to enjoy an active, pain-free pregnancy, and how to navigate postpartum recovery to regain your fitness in a wholesome way. Join me as we debunk myths and discover the paths to excess energy, body confidence, and loving the life you live as a mom.

If you want to check out any studies I reference, head on to my website: www.babyletsmove.com

[Disclaimer: All health and nutritional information on this podcast should not take place of medical or professional advice. Although I am a medical doctor, I am not your healthcare provider. This episode is for informational and educational purposes only and should not substitute the advice from your healthcare professional. Always consult with your physician / healthcare provider prior to making any exercise, dietary, medical, or lifestyle decisions. Those who do not seek counsel from the appropriate healthcare provider assume the liability of any injury / adverse events which may occur. Do not follow the advice in this episode if you do not wish to be bound by this disclaimer.]

This episode is Part 1 in a series on Weight Loss.

In this episode, we'll cover:

• Why weight gain isn’t just about "calories in vs. calories out."
• How calorie restriction damages metabolism and promotes fat storage.
• The role of seed oils in obesity and chronic disease.
• How PUFAs disrupt satiety and drive overeating.
• Why modern diets and systems are designed for failure.
• The keys to addressing the root causes of weight gain.

References:

Book: The Ancestral Diet Revolution, by Chris Knobbe

The ‘Displacing Foods of Modern Commerce’ Are the Primary and Proximate Cause of Age-Related Macular Degeneration: A Unifying Singular Hypothesis: https://pubmed.ncbi.nlm.nih.gov/29150284/

My name is Ragnheiður (you can call me Ragna), and I'm your host - a medical doctor, a certified pre-/postnatal trainer, and most importantly, a mom of four and a wife. - This podcast is born from my dedication to uncovering the truths about nutrition, exercise, and lifestyle that genuinely benefit our bodies. We'll explore how to establish a lasting, healthy lifestyle that fits the reality of motherhood, how to enjoy an active, pain-free pregnancy, and how to navigate postpartum recovery to regain your fitness in a wholesome way. Join me as we debunk myths and discover the paths to excess energy, body confidence, and loving the life you live as a mom.

(If you want to check out any studies I reference, head on to my website: www.babyletsmove.com)

[Disclaimer: All health and nutritional information on this podcast should not take place of medical or professional advice. Although I am a medical doctor, I am not your healthcare provider. This episode is for informational and educational purposes only and should not substitute the advice from your healthcare professional. Always consult with your physician / healthcare provider prior to making any exercise, dietary, medical, or lifestyle decisions. Those who do not seek counsel from the appropriate healthcare provider assume the liability of any injury / adverse events which may occur. Do not follow the advice in this episode if you do not wish to be bound by this disclaimer.]

In this podcast, I had the pleasure of talking to Dr. Chris Knobbe. He is a physician, ophthalmologist, nutrition researcher, and public health advocate. He is one of the most prominent experts on research on vegetable oils (seed oils) and chronic diseases.

In this episode, we discuss:

• What vegetable oils (seed oils) are and why they are detrimental to our health.
• What it is about processed foods that is so bad.
• That there is striking correlation between seed oil intake and the development of chronic diseases, but we don’t see this correlation for sugar, carbohydrates, or calories.
• How seed oil intake of pregnant and breastfeeding mothers affects the health of their children.
• Why seed oils are in baby foods and baby formula.
• Where seed oils are in our foods.
• How to avoid seed oils in our diet.
• What oils to cook with.

Dr. Knobbe is known primarily for his research, publications, and presentations connecting Westernized diets causally to numerous chronic diseases, including coronary heart disease, hypertension, stroke, cancers, type 2 diabetes, metabolic syndrome, obesity, Alzheimer’s disease, autoimmune diseases, and age-related macular degeneration (AMD). Dr. Knobbe’s research has focused greatly on ‘vegetable oil’ (seed oil) dangers and their unequaled contributions to Westernized disease.

Brand NEW Documentary - Trailer: https://www.youtube.com/watch?v=fLDXh21j4ZM

References:

Book: The Ancestral Diet Revolution, by Chris Knobbe

The ‘Displacing Foods of Modern Commerce’ Are the Primary and Proximate Cause of Age-Related Macular Degeneration: A Unifying Singular Hypothesis: https://pubmed.ncbi.nlm.nih.gov/29150284/

Websites:

https://chrisknobbe.com/

https://www.ancestralhealth.org/

https://www.cureamd.org/

In this episode, we'll discuss:

• How Evolution Shapes Our Diet: Why eating like our ancestors is key for optimal gut health.
• The Modern Diet Problem: How shifts in food over the last century are impacting our health today.
• Why Healthcare Misses the Mark on Diet: Exploring why doctors often overlook nutrition in favor of quick fixes.
• Digestive System Anatomy and Physiology: A simple breakdown of how our digestion works, and what types of foods our digestive tract is designed to digest.
• Common Diet Myths: Addressing misconceptions about protein needs and plant digestion.
• Brain vs. Gut Energy: How our diet has allowed for larger brains and more efficient digestion.
• Gut Bacteria and Fermentation: The benefits of fermentation in the gut and what happens when it goes wrong.
• Endotoxins and Inflammation: How certain gut bacteria can cause inflammation and affect your overall health.

This episode sets the stage for a deeper understanding of how our body's energy dynamics affect our overall health, and how we can use that understanding to our advantage.

My name is Ragnheiður (you can call me Ragna), and I'm your host - a medical doctor, a certified pre-/postnatal trainer, and most importantly, a mom of four and a wife. - This podcast is born from my dedication to uncovering the truths about nutrition, exercise, and lifestyle that genuinely benefit our bodies. We'll explore how to establish a lasting, healthy lifestyle that fits the reality of motherhood, how to enjoy an active, pain-free pregnancy, and how to navigate postpartum recovery to regain your fitness in a wholesome way. Join me as we debunk myths and discover the paths to excess energy, body confidence, and loving the life you live as a mom.

If you want to check out any studies I reference, head on to my website: www.babyletsmove.com

[Disclaimer: All health and nutritional information on this podcast should not take place of medical or professional advice. Although I am a medical doctor, I am not your healthcare provider. This episode is for informational and educational purposes only and should not substitute the advice from your healthcare professional. Always consult with your physician / healthcare provider prior to making any exercise, dietary, medical, or lifestyle decisions. Those who do not seek counsel from the appropriate healthcare provider assume the liability of any injury / adverse events which may occur. Do not follow the advice in this episode if you do not wish to be bound by this disclaimer.]

In this episode, we'll discuss:

• Understanding Fatty Acids: Exploring the basics of fatty acids, their structures, and roles in the body.
• Types of Fatty Acids: Brief overview of saturated, monounsaturated, and polyunsaturated fatty acids and their different properties.
• The Issue with Oxidation: Discussing how polyunsaturated fats are prone to oxidation, impacting their stability and our health.
• Health Implications: Connecting the dots between different types of fats and their effects on our health.
• Cellular Impact: How polyunsaturated fats influence cell membrane structure and function.
• Storage and Use: Best practices for handling fats to maintain their integrity and nutritional value.

This episode sets the stage for a deeper understanding of how our body's energy dynamics affect our overall health, and how we can use that understanding to our advantage.

My name is Ragnheiður (you can call me Ragna), and I'm your host - a medical doctor, a certified pre-/postnatal trainer, and most importantly, a mom of four and a wife. - This podcast is born from my dedication to uncovering the truths about nutrition, exercise, and lifestyle that genuinely benefit our bodies. We'll explore how to establish a lasting, healthy lifestyle that fits the reality of motherhood, how to enjoy an active, pain-free pregnancy, and how to navigate postpartum recovery to regain your fitness in a wholesome way. Join me as we debunk myths and discover the paths to excess energy, body confidence, and loving the life you live as a mom.

If you want to check out any studies I reference, head on to my website: www.babyletsmove.com

[Disclaimer: All health and nutritional information on this podcast should not take place of medical or professional advice. Although I am a medical doctor, I am not your healthcare provider. This episode is for informational and educational purposes only and should not substitute the advice from your healthcare professional. Always consult with your physician / healthcare provider prior to making any exercise, dietary, medical, or lifestyle decisions. Those who do not seek counsel from the appropriate healthcare provider assume the liability of any injury / adverse events which may occur. Do not follow the advice in this episode if you do not wish to be bound by this disclaimer.]

In this episode we will cover the following topics:

• Definition of Calories: Explaining calories as units of energy, differentiating between the scientific and dietary contexts.
• Caloric Needs and Basal Metabolic Rate (BMR): Discussing the body’s minimum caloric needs for basic functions like breathing and circulating blood.
• Calories In vs. Calories Out Model: Why this model doesn’t work in reality and exploring why it can lead to adverse health and fitness outcomes.
• Complications of Calorie Restriction: How calorie restriction can mess up our metabolism, hormonal health, etc.
• Importance of Food Quality Over Quantity: Why food quality is more important than counting calories.
• Macronutrient Breakdown: How different macros contribute to calorie intake and their roles in the body.
• Calculating BMR and Total Daily Energy Expenditure (TDEE): How to calculate these metrics and their relevance to overall health and fitness goals.
• Adjusting Diet Based on Health Goals: Tailoring caloric and macronutrient intake based on individual health needs and fitness goals.
• Real-life Application: How to apply these concepts in practical diet planning.

This episode sets the stage for a deeper understanding of how our body's energy dynamics affect our overall health, and how we can use that understanding to our advantage.

My name is Ragnheiður (you can call me Ragna), and I'm your host - a medical doctor, a certified pre-/postnatal trainer, and most importantly, a mom of four and a wife. - This podcast is born from my dedication to uncovering the truths about nutrition, exercise, and lifestyle that genuinely benefit our bodies. We'll explore how to establish a lasting, healthy lifestyle that fits the reality of motherhood, how to enjoy an active, pain-free pregnancy, and how to navigate postpartum recovery to regain your fitness in a wholesome way. Join me as we debunk myths and discover the paths to excess energy, body confidence, and loving the life you live as a mom.

(If you want to check out any studies I reference, head on to my website: www.babyletsmove.com)

[Disclaimer: All health and nutritional information on this podcast should not take place of medical or professional advice. Although I am a medical doctor, I am not your healthcare provider. This episode is for informational and educational purposes only and should not substitute the advice from your healthcare professional. Always consult with your physician / healthcare provider prior to making any exercise, dietary, medical, or lifestyle decisions. Those who do not seek counsel from the appropriate healthcare provider assume the liability of any injury / adverse events which may occur. Do not follow the advice in this episode if you do not wish to be bound by this disclaimer.]

In this episode, we’ll cover:

• The Impact of Nutrition on Health: How nutrition significantly affects our health throughout various life stages and the importance of healthy dietary habits.
• Macronutrients and Micronutrients: What are macronutrients and micronutrients, discussion on the essential roles of these nutrients, their impact on physiological processes, and the distinctions between them.
• Deep Dive into Macronutrients:
  • Proteins: Their primary function not as energy sources but as suppliers of amino acids for bodily functions, including tissue repair, enzyme production, and hormone synthesis.
  • Carbohydrates: Emphasis on their role as primary energy sources, their different forms (simple vs. complex), and their effects on body functions and insulin response.
  • Fats: Overview of different types of fats (saturated, unsaturated, trans fats), their caloric content, roles in hormone production, vitamin absorption, and overall health impacts.
• Consequences of Macronutrient Imbalance: Discussing potential health issues arising from both excessive and insufficient intake of macronutrients.
• Importance of a Balanced Diet: How to design a balanced diet to prevent nutrient deficiencies and promote long-term health.

This episode sets the stage for a deeper understanding of how our body's energy dynamics affect our overall health, and how we can use that understanding to our advantage.

My name is Ragnheiður (you can call me Ragna), and I'm your host - a medical doctor, a certified pre-/postnatal trainer, and most importantly, a mom of four and a wife. - This podcast is born from my dedication to uncovering the truths about nutrition, exercise, and lifestyle that genuinely benefit our bodies. We'll explore how to establish a lasting, healthy lifestyle that fits the reality of motherhood, how to enjoy an active, pain-free pregnancy, and how to navigate postpartum recovery to regain your fitness in a wholesome way. Join me as we debunk myths and discover the paths to excess energy, body confidence, and loving the life you live as a mom.

If you want to check out any studies I reference, head on to my website: www.babyletsmove.com

[Disclaimer: All health and nutritional information on this podcast should not take place of medical or professional advice. Although I am a medical doctor, I am not your healthcare provider. This episode is for informational and educational purposes only and should not substitute the advice from your healthcare professional. Always consult with your physician / healthcare provider prior to making any exercise, dietary, medical, or lifestyle decisions. Those who do not seek counsel from the appropriate healthcare provider assume the liability of any injury / adverse events which may occur. Do not follow the advice in this episode if you do not wish to be bound by this disclaimer.]

In this episode, we'll discuss:

• The continuation of the Blood Sugar Series, focusing on cellular energy sources, specifically glucose and fatty acids
• A recap of insulin and glucagon roles in blood glucose regulation and energy production
• An in-depth look at diabetes, distinguishing Type 1 and Type 2, and their respective impacts on insulin production and resistance
• Detailed exploration of insulin resistance, including its pathological forms linked to health conditions and adaptive forms related to dietary intake
• The effect of insulin resistance on cellular and mitochondrial functions, highlighting how lifestyle factors like diet, exercise, and stress influence cellular energy dynamics
• The importance of a balanced approach to insulin levels, with practical insights on dietary management, physical activity, and stress reduction to enhance insulin sensitivity
• A perspective shift on carbohydrate consumption, emphasizing understanding and managing intake rather than eliminating carbs, to optimize health and metabolic function

This episode sets the stage for a deeper understanding of how our body's energy dynamics affect our overall health, and how we can use that understanding to our advantage.

My name is Ragnheiður (you can call me Ragna), and I'm your host - a medical doctor, a certified pre-/postnatal trainer, and most importantly, a mom of four and a wife. - This podcast is born from my dedication to uncovering the truths about nutrition, exercise, and lifestyle that genuinely benefit our bodies. We'll explore how to establish a lasting, healthy lifestyle that fits the reality of motherhood, how to enjoy an active, pain-free pregnancy, and how to navigate postpartum recovery to regain your fitness in a wholesome way. Join me as we debunk myths and discover the paths to excess energy, body confidence, and loving the life you live as a mom.

(If you want to check out any studies I reference, head on to my website: www.babyletsmove.com)

[Disclaimer: All health and nutritional information on this podcast should not take place of medical or professional advice. Although I am a medical doctor, I am not your healthcare provider. This episode is for informational and educational purposes only and should not substitute the advice from your healthcare professional. Always consult with your physician / healthcare provider prior to making any exercise, dietary, medical, or lifestyle decisions. Those who do not seek counsel from the appropriate healthcare provider assume the liability of any injury / adverse events which may occur. Do not follow the advice in this episode if you do not wish to be bound by this disclaimer.]