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Length - 1 hr 23 min

Laurence is joined by, Naturopath, Researcher and host of the Metagenics Clinical Podcast, Nathan Rose to discuss all things weight loss.

What most people don’t understand when trying to lose weight, is that our bodies have a weight set point that they feel comfortable at. Through poor diet, this weight set point is shifting upwards causing us to become overweight. When we lose weight, if we do it incorrectly, our bodies can resist this by defending the weight set point and will want to put the weight back on. Laurence and Nathan discuss what this weight set point means, why we have a weight set point and why it’s linked to most diets failing. The goal for long term weight loss is to focus on dropping your weight set point through ‘four diet heroes’. As Laurence and Nathan discuss, these diet heroes allow your body to adjust and set a new weight set point.

As part of these four diet heroes, Laurence and Nathan discuss the popular Keto diet. How does the Keto diet work and why is it successful? While there are many benefits to a Keto diet, new research has proven that a low fat diet can be just as effective as cutting the carbohydrates.

This is an extremely informative episode for anyone looking to begin a weight loss journey and for those who have been struggling to lose weight or keep the weight off. This information is designed to educate and inform – it’s important that you work alongside a Healthcare Practitioner who can help support your weight loss journey and reach your health goals.

To find a Shake It Healthcare Practitioner visit - in Australia or in New Zealand.

Key Points

  • 2:05 – Losing weight in the short term using quick methods. People want to lose weight fast, but we need to understand what it takes to keep it off in the long term. 

  • 3:22 – Why does that ‘rebound weight gain’ happen? The set point is a preferred weight range that your body wants to sit at in order to feel comfortable, which is why when you lose weight, your body will want to put the weight back on. Sooner or later, most people do put the weight back on.

  • 7:00 - If you under feed yourself, your body will try to defend that weight set point by sending you a message through food cravings.

  • 8:32 – What ‘sets’ the weight set point? Fat cells actually send messages to the body through a hormone called leptin. How does your body make leptin? Why does leptin send messages to your brain about your body weight?

  • 10:56 – When people who are overweight go on diets, even though they can diet down to a healthy weight, their brain will still try to defend the weight set point. Weight set points aren’t concrete, they can shift, but they are shifting upwards, which is why more people are becoming overweight.

  • 12:45 – What are fat cells? Everybody has them, so why is it that the size of them different for everybody?  Having excess fat mass is detrimental to your health and puts you at greater risk to sickness and disease.

  • 15:00 – When we are losing weight, what are the factors that your body does to ‘defend’ that weight set point?

  • 16:02 – When we deviate from the weight set point, your hunger can change dramatically and you begin to crave energy dense foods to get those calories back in. Your subconscious brain will start to dial back your metabolism, meaning your metabolic rate will slow down. Your body will begin to use less energy, burn less calories and try to encourage you to eat more (food cravings) and move less (you have no energy), which is what you don’t want.

  • 18:26 – What happens when you’re dieting and you don’t have the energy to exercise? Or you are constantly hungry and can’t stop thinking about food?

  • 22:41 – Most diets fail because people get too hungry and the temptation to eat food is too great to ignore because your body is urging you to eat more. Your body will change your hunger and thought patterns based on getting food.

  • 23:55 – If you deprive yourself of food, your body will ‘energy save’. You won’t get the same value or benefits from the exercises you are doing if your body is starving.

  • 24:47 – How does exercise work with a diet if you’re always hungry? Most studies show that 80% to 90% of people put weight back on - if you’re feeling hungry or feeling tired, your body is trying to defend its weight set point.

  • 25:58 – When we are trying to lose weight, the goal is to try to find interventions or strategies that not just lower your body weight but also bring the weight set point back down to where you want it to be. Get your brain to want to lose the weight as well.

  • 27:11 – How do you reset the weight set point of your body? The diet heroes are coming…

  • 30:55 – Hero number 1 is protein; studies show that if you are getting enough protein in your diet you will eat less. Protein is more filling and subconsciously you eat less calories because you feel ‘fuller for longer’. Ensure you are getting a protein source with every meal.

  • 32:36 – How can you track your protein intake? How much protein per meal and protein per day should you be intaking, depending on your size and how much muscle mass you are carrying?

  • 36:56 – Hero number 2 is sticking to a low fat intake or low carbohydrate diet. Processed foods increase the weight set point! Foods loaded with fat, salt, sugar and starches.

  • 38:35 –Our brains are hard wired to seek out calories. When you put carbohydrate and fats together (pizza, muffins, chips, and donuts etc.) your body LOVES it, so it will increase its fat mass to store more.

  • 40:00 – You can go low carbohydrates and take away the starches and the sugars or stick to a low fat diet. The choice is yours.

  • 43:20 – If you have simple, whole and unrefined foods, the brain will lower its weight set point and lose weight. Plant based foods, vegetables, salads and meats are best for you.

  • 45:24 – Are we going overboard with what we are doing to our food? Keeping it simple is best! For example, don’t go crazy with sauces and dressings. Your taste palate will adjust.

  • 48:11 – Hero number 3 is decreasing the combination of fat and carbohydrates. Sticking to a low fat OR a low carbohydrate diet. What does each of these look like? Research shows that BOTH of these diets will work.

  • 52:16 – Research has come a long way since the 1980’s when fat was considered evil, an excess of anything will cause a problem, but combining carbs and fats together is what increases your weight set point, causing you to gain weight, so remove one of them.

  • 54:35 - The diet that will work, is the diet that you can stick to. Find what works for your lifestyle.

  • 55:10 – Sugar gets a lot of bad press these days. Following food consumption in Australia since the 1900’s, our obesity continues to grow even when people are mindful of their sugar intake. We can no longer ‘blame sugar’, as there are people who don’t eat sugar that are still overweight. This is not a free pass for sugar, but sugar is not the sole reason people put on weight.

  • 57:35 – It’s the combination of sugar, carbs and fat which is a poor diet. Refined sugar contains calories, which creates a drug-like effect in your brain, making you want to eat more.

  • 1:02:10 – Hero number 4 is having a break from dieting. How does this work? Two weeks of intermitting dieting, followed by a two week break (then repeating the cycle) works for weight loss. Studies have shown that people who have diet breaks, don’t have the same ‘fatigue’ and can lose more weight, than those who don’t take controlled diet breaks.

  • 1:05:08 – By conducting these diet breaks, research shows that you can help shift the weight set point, and your body will comfortably adjust to losing weight.

  • 1:08:53 – What should you be eating on these ‘diet breaks’?

  • 1:12:10 – What about those ‘weight loss tv shows’, how they lose weight really fast? How does that work?

  • 1:15:10 – What happens when you go out really hard and you hit the goal weight fast? You have a higher chance of putting the weight back on because you haven’t shifted your weight set point down. Also, losing weight fast, you could be losing muscle, not fat!

  • 1:19:23 – Where does exercise fit into all of this? How much exercise should you been doing? And how exercising can have a positive effect on your brain.



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