This is a Run Lift Mom podcast interview discussing Interval Weight Loss and long term weight management strategy with Dr. Nick Fuller.
Time based show notes:
- 1:30 research disproving quick win diets
- 2:00 what interval weight loss isn’t
- 3:00 why dieting is contributing to the obesity epidemic
- 5:30 weight loss and regain loop
- 7:00 does dieting make you fat? Twin Study
- 10:00 life cycle of a diet versus long term behavioral change
- 13:00 six components of Interval Weight Loss
- 16:00 no blue light after twilight
- 18:30 largest to smallest meal order, rationale
- 21:00 behavioral components to eating smaller portions
- 25:00 where to find Dr. Fuller
Who is Dr. Fuller?
Dr. Nick Fuller is a leading obesity researcher in Australia and has been running the clinical research program at the Boden Institute, Charles Perkins Centre in the University of Sydney for the past decade.
He has helped hundreds of people on their weight-loss and lifestyle journeys and investigated a broad range of topics including dietary and exercise programs, appetite hormones, commercial programs, complementary and conventional medicines, medical devices, and weight-loss surgery.
He completed his doctorate on the efficacy and cost-effectiveness of different obesity weight-loss treatments, and has also completed degrees in exercise physiology and nutrition and dietetics.
Dr. Fuller has 6 key components of healthy living within the program, which is detailed in this book and even specified for women here (affiliate links). During the show, we got tactical on movement and behavioral aspects, such as chopsticks, but here they are in detail:
- Can’t fight evolution
- Nature First
- Full Rainbow
- Use Chopsticks
- Choose to Move
- No blue light after twilight
Think like a marathoner
The thing that really stuck out to me about the structure of this approach is it’s a way to think about weight loss…
….like a marathoner!
Dr. Fuller recommends a periodized approach (aggressive four weeks, step back to allow for recovery) that aligns nicely with a runner’s mindset.
He even speaks to aligning the timing with your training schedule to reduce injury, which would absolutely work (weight loss, I only know a little about. Marathons? I’ve done over 70- I can speak to this!).
Top Down Eating
Another interesting part of the episode was the conversation about a top down eating approach:
- largest meal at breakfast
- second largest at lunch
- smallest meal at dinner
Dr. Fuller presented some interesting science here about caloric burn with the same meal, same person, different times in the day. This research is consistent with what Dr. Stacy Sims discussed on Run Lift Mom podcast a few weeks prior and- real talk- it has me looking differently at my own eating patterns!
I’d love to hear what you think of this approach over on Instagram!
Support Run Lift Mom Podcast
I hope this has helped you with your long term weight loss for runners research and you’ll check out Dr. Fuller online.
You can join the podcast’s new Strava run club– I’ve got some neat things coming up with partners of this show. For now, simply join and do your thing as you normally would on the app.
Speaking of partners, here they are:
Red H Nutrition – use RUNLIFTMOM to save 20% on anything
Factor meal delivery service – use FACTOR2020 for $25 off your first week
Sarah Marie Designs – use RUNLIFTMOM to save 10%
Instacart– get a free trial and save yourself some time!
Fabletics: 2 for $24 bottoms to start (I like the Motion365 blend for performance)
Let’s hang out!
Click on a square below to see the Instagram post.