“A comprehensive review of all the studies of high-fat dairy finds no association with obesity, with whole milk, sour cream and cheese offering greater benefits than low-fat dairy. 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. If anything, dietary fat would be expected to protect against obesity.”

“Here’s a small tip for weight loss, one that should be obvious, but is not. If you are not hungry, don’t eat. Your body is telling you that you should not be eating. After indulging in a large meal, such as we do at Thanksgiving, we feel paranoid about skipping the next meal because of an irrational fear that missing even a single meal will wreck our metabolism. So we circumvent the protective effect of incretins by rigidly scheduling three meals a day with snacks, come hell or high water.”

“The more you eat, the more you metabolize. The bottom line is that excess fructose is changed into fat in the liver. High levels of fructose will cause fatty liver. Fatty liver is absolutely crucial to the development of insulin resistance in the liver. “

“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 norepinephrine (adrenalin). 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.”

“Losing weight triggers two important responses. First total energy expenditure is immediately and indefinitely reduced in order to conserve the available energy. Second, hormonal hunger signaling is immediately and indefinitely amplified in an effort to acquire more food. Weight loss results in increased hunger and decreased metabolism. This evolutionary survival strategy has a single purpose: to make us regain the lost weight.”