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Have you ever wondered why you can lose weight on a diet, only for it to come back with a vengeance? If you’ve blamed yourself for a lack of willpower, our guest today argues you’ve been misled. The old mantra of “eat less, move more” is failing us, and the key to understanding why lies deep within our biology.
In this episode, Jonathan is joined by Dr. Andrew Jenkinson, a bariatric surgeon and author with decades of experience in the science of metabolism. Dr. Jenkinson dismantles the calorie-counting myth and explains the powerful biological system that controls our weight: the "set point." He reveals how our modern diet and lifestyle have broken this system, but also provides a clear, science-backed path to fixing it.
Dr. Andrew Jenkinson is a consultant bariatric surgeon and the author of Why We Eat (Too Much): The New Science of Appetite.
In this episode, you’ll learn:
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Why the idea that weight loss is simply about willpower is a damaging myth.
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The science of the "weight set point" and how your brain fights to keep you at a certain weight.
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How your metabolism acts like a "dimmer switch," slowing down to prevent weight loss when you diet.
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The crucial role of hormones like leptin and insulin, and why our modern diet causes "leptin resistance" — the reason your brain can’t tell it’s full.
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How yo-yo dieting can actually raise your set point, making you heavier in the long run.
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A practical, step-by-step plan to lower your set point by changing what you eat, not just how much.
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The truth about new weight-loss drugs like Ozempic and their long-term effects.
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How managing stress and improving sleep can be as important as your diet for sustainable weight management
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Timecodes
00:00 Introduction
00:20 Is gaining weight as we age inevitable?
01:38 Why ‘eat less, move more’ is a myth
03:53 Is your weight predetermined by your genes?
06:36 How your mother's experience in the womb can alter your dna
10:35 Why most diets are doomed to fail in the long term
12:16 Your brain has a weight 'set point' it tries to defend
15:27 The 'weight anchor': your body's powerful defence against weight loss
17:22 The reason you often end up heavier after a diet
19:00 A shocking study: yo-yo dieting made mice fatter than a junk food diet
21:35 The 'joker in the pack' controlling 70% of your energy burn
23:12 Your body has a hidden metabolic 'dimmer switch'
27:53 The mystery of the missing calories
32:35 Why dieting can actually raise your weight set point
34:31 The master hormone that tells your brain when you're full
36:08 The hidden reason your brain can't tell you're full
37:35 Why feeling hungry and lazy are symptoms, not causes, of obesity
39:00 The 'broken gas tank meter' analogy for weight gain
41:26 Step 1 for resetting your weight: the 30-day challenge
42:07 Why you need to stop snacking between meals
43:50 What is mindful eating and why does it matter?
46:22 Can time-restricted eating lower your set point?
48:37 The truth about new weight loss drugs like ozempic
50:28 The surprising impact of stress and sleep on your weight
51:42 The single most important thing to understand about weight loss
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Ferment by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Better Breakfast Guide