It is thought that if we eat too much we will gain weight, but the truth is much more complex. A simplistic view often causes a lot of shame for those who are struggling with their weight.
Our society is changing, but historically there has been a lot of judgment and criticism of people who are on the heavier side. This is unfair because many factors influence a person’s weight.
Investigative science, health journalist, and author Gary Taubes says, “We don’t gain weight because we’re eating more. We’re eating more because we’re gaining weight.” Other factors, not just willpower, need to be brought into the conversation.
Let’s take a more in-depth look at this issue so that we can more effectively address it.
Evolution
As humans, we are designed for survival. In the past, eating lots of high-calorie food helped our ancestors survive. For our hunter and gatherer ancestors, it was difficult to find or kill enough calories in some seasons.
When food was available, they did not let food go to waste. It was in their best interest to eat as much as they could, so willpower was not needed. After all, it could be a while before they had access to food again. Unfortunately, this survival instinct does not pair well with our current environment. For many of us, food is no longer scarce. Fatty, sweet, salty, decadent snacks abound. Most of the time these snacks are highly processed and not healthy. Nowadays we even have food scientists specifically working to make these foods addicting.
You may beat yourself up for not having the willpower to avoid these snacks, but it is not your fault. Generation after generation, you were wired to WANT to eat calorie-dense food when it was available. It was crucial for your survival. The best way to combat this is by keeping foods that you do not want to eat out of your environment. Relying on willpower may work for a while, but it is not a great long-term plan. If you have to run to the store to buy something, you will be less likely to eat it than if you just need to go to the kitchen.
Inflammation
Gaining body fat causes inflammation which has a profound impact on brain function. According to neurologist David Permutter, inflammation changes brain wiring and keeps us “out of the prefrontal cortex and locking us into impulsivity.”
The prefrontal cortex is the part of your brain responsible for executive function. It is the decision-making center of the brain. When excess inflammation is present, it sets off a cycle that ultimately disconnects us from making good decisions.
Inflammation also impacts the quality of our sleep, which leads us to more impulsivity. David Perlmutter, author of Brain Wash, states that “people who chronically don’t sleep well will consume, on average, approximately 380 calories more each day, without a similar increase in energy expenditure.”
So, gaining weight leads to low-quality sleep, which leads to inflammation, which leads to impulsivity, which leads to more weight, which leads us to lower-quality sleep, and the cycle begins. In addition, the changes in the brain due to inflammation impact the ability to make wise decisions to break the cycle.
Breaking the Cycle
In Brain Wash, Perlmutter describes the concept of off-ramps, which are ways to disengage from these negative cycles. These off-ramps are designed to give us back control and include things such as prioritizing sleep, mindfulness, and connection.
When we understand the way we have gotten caught in a cycle, we can choose to make different decisions. Even little changes can help break the cycle and gain more control, which leads to more good decisions.
Permutter encourages giving yourself “credit for the healthy choices you make - even the small ones - and try to let go of any stress you feel if you make a misstep. Stress can be just as detrimental to your health as a junk food binge.”
Here are some things you can try this week.
- Bundle up and spend 10 min in nature
- Buy a potted plant for some nature indoors
- Go to bed a half hour early
- Pick one sleep hygiene practice in Don't Forget the Basics
- Do one grounding exercise from Ideas to Handle Stress
- Set up a time to connect with a friend as recommended in The 3 Connections
- Make one new recipe that includes nutrient-dense ingredients
- If you struggle with preparing healthy meals check out Meal Planning Made Easy
- Eat one vegetable at each meal
What cycles are you caught in today? What changes could you make to get on a positive cycle of making good choices? Make it something small and achievable; then build on that success.
Dr. Jamie
P.S. You may enjoy reading Brain Wash or listening to Chris Kresser’s interview with David Perlmutter.
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