Season 2 Episode 40, Dr. Bubbs interviews expert Dr. Javier Gonzalez PhD to talk all things breakfast. Is it really the most important meal of the day? Does eating breakfast improve ability to lose weight and how does that compare to fasting? How does exercise in a fasted-state, or after breakfast, impact this whole story? Javier will share his research in this area. He’ll also discuss how eating breakfast impacts your energy balance the rest of the day, compare the effects of fructose versus glucose metabolism on weight gain, and discuss the state of the research on intermittent fasting. Javier will also dive into the topic of personalized nutrition as it relates to weight loss: does everyone really need a personalized approach or do the fundamentals hold true for the majority of the population? Finally, Javier reveals his breakfast routine and what does the future hold for this type of research.
Summary of Episode
1:00 – Javier’s background
2:30 – Breakfast and obesity
4:30 – Energy balance review
10:45 – The Second Meal Effect
12:45 – How high insulin impacts fat oxidation
15:20 – Does fasting or IF lead to fewer calories in the day?
17:45 – The importance of adherence and how breakfast impacts…
19:25 - Fasting vs. pre-exercise breakfast
22:50 – Dietary fructose and weight gain
29:20 – Triglycerides, the brain and leptin signals
33:20 – Personalized nutrition – Is it really necessary?
36:10 – Responders vs. non-responders
41:10 – Is breakfast the most important meal of the day?
About Dr. Javier Gonzalez
Senior Lecturer in human physiology at the University of Bath, Javier has published more than 50 peer-reviewed articles and book chapters in renowned scientific journals, such as journals such as Diabetes Care, Obesity Reviews, American Journal of Physiology - Endocrinology and Metabolism and the American Journal of Clinical Nutrition. In recognition of this work, he received the Julie Wallace Award 2018 by the Nutrition Society. Javier has PhD in Human Nutrition & Metabolism and his research seeks to understand the interactions between nutrition and exercise in the context of health and disease. One strand of this work is to explore the role of carbohydrate availability in the regulation of energy balance, metabolic health and sports performance. A second strand aims to uncover new dietary approaches to influence the production of hormones from the gut, and thereby regulate appetite and energy expenditure.