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Think weight loss is all about eating less and moving more? Think again. In this episode, Dr. Giles Yeo reveals why calorie counting isn’t just inaccurate—it could actually make weight management harder. He explains why the popular “calories in, calories out” method doesn’t add up and explores how factors like genetics, brain signals, and gut health play a major role in shaping our weight.

Giles Yeo is a Professor of Molecular Neuroendocrinology at the University of Cambridge and Honorary President of the British Dietetic Association. His research focuses on the influence of genes on feeding behaviour and body weight. Giles is also the author of ‘Gene Eating’ and ‘Why Calories Don’t Count’.

Giles shares the surprising impact of ultra-processed foods on how we process calories and why losing weight often feels like a battle against our own biology. With decades of research in his back pocket, Giles shares science-backed advice to help you break free from yo-yo dieting, read calorie labels smarter, and embrace a more balanced, plant-rich diet for long-term health.

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Timecodes
00:00 Giles Yeo explains why calorie counting is nutrient blind
01:10 Introduction to Professor Giles Yeo
02:23 The biggest myth about weight management
03:30 What are calories? Understanding their origins and purpose
05:10 The science of Atwater’s method: Measuring energy in food
07:20 Burning poop: How calorie absorption was calculated
09:50 How calorie labels influence our understanding of weight
12:30 The invention of calorie counting
15:10 How calorie counting became weaponized in diet culture
18:30 Why calorie counting overlooks the importance of food quality
22:00 The science of appetite: Hunger, fullness, and reward
26:10 Stress and eating: Why some people overeat and others stop
30:00 Dessert stomachs and why we crave high-energy foods
34:10 How ultra-processed food make you eat more
38:50 How gut hormones influence hunger and fullness
43:00 Why fat and carbs light up our brains
47:20 Why natural foods rarely combine fat and carbs
51:00 Ultra-processed foods: Are they all bad?
55:00 3 numbers for better health: Protein, fiber, and sugar
59:50 Final thoughts on improving diet and managing weight

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Mentioned in today's episode
Long-term weight-loss maintenance: a meta-analysis of US studies, 2001, published in American Journal of Clinical Nutrition pubmed.ncbi.nlm.nih.gov/11684524/

How dieting might make some fatter: modeling weight cycling toward obesity from a perspective of body composition autoregulation, 2020, published in International Journal of Obesity www.nature.com/articles/s41366-020-0547-1

Weight-loss outcomes: a systematic review and meta-analysis of weight-loss clinical trials with a minimum 1-year follow-up, 2007, published in Journal of the American Dietetic Association
pubmed.ncbi.nlm.nih.gov/17904936/

Diet or Exercise Interventions vs Combined Behavioral Weight Management Programs: A Systematic Review and Meta-Analysis of Direct Comparisons, 2014, published in Journal of the Academy of Nutrition and Dietetics www.ncbi.nlm.nih.gov/pmc/articles/PMC4180002/

Diet, exercise or diet with exercise: comparing the effectiveness of treatment options for weight-loss and changes in fitness for adults (18–65 years old) who are overfat, or obese; systematic review and meta-analysis, 2015, published in Journal of Diabetes & Metabolic Disorders link.springer.com/article/10.1186/s40200-015-0154-…

Is regular exercise an effective strategy for weight loss maintenance?, 2019, Physiology & Behavior www.ncbi.nlm.nih.gov/pmc/articles/PMC5929468/

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Episode transcripts are available here: zoe.com/learn/category/podcasts