Dr. Richard Johnson is a professor of medicine at the University of Colorado, and is a clinician, educator, and researcher. For more than 20 years, he has led research on the cause of obesity and diabetes, with special interest in the role of sugar (especially fructose) and uric acid. His latest book, Nature Wants Us to Be Fat: The Surprising Science Behind Why We Gain Weight and How We Can Prevent—and Reverse—It, is out now.

What you'll learn from this episode:

  • The role of ATP in the body, and how fructose is the only nutrient that can decrease ATP levels—which increases hunger and causes the body to store more fat. 

  • Fat, sugar, salt magic: how the glucose in simple carbohydrates is converted to fructose with the help of sodium, and why, when you have fat included as well, it’s just more energy being stored (this is why Dr. Johnson says French fries are the most obesogenic food). 

  • How drinking more water (between six to eight glasses a day) can reduce your serum sodium levels and help minimize the amount of glucose converted into fructose. Being hydrated will also keep your vasopressin levels lower (high vasopressin is linked with obesity). 

  • The role of exercise in keeping our mitochondria healthy and resistant to fructose, how body composition affects our ability to use and store energy, and why you should be lifting weights and prioritizing protein. 

  • Why you shouldn’t be afraid of any single food eaten in its natural state, the healthiest fruits to eat, why dose and speed of consumption matter a lot, and some tips on reducing glucose spikes. 

  • And much more!

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Resources from this episode:

Nature Wants Us to Be Fat: The Surprising Science Behind Why We Gain Weight and How We Can Prevent—and Reverse—It by Richard J. Johnson, MD | Amazon

Dr. Richard Johnson | Website

Dr. Richard Johnson | Instagram

Diet-Induced Obesity in Animal Models: Points to Consider and Influence on Metabolic Markers | PMC

Uncovering the Secret of the Hunger Switch in the Brain: A 3D Structure Reveals How a Unique Molecular Switch in Our Brain Causes Us to Feel Full–and May Help Develop Improved Anti-obesity Drugs | ScienceDaily

ATP | Wikipedia

Fructose Is Generated in the Human Brain | YaleNews

High Salt Intake Causes Leptin Resistance and Obesity in Mice by Stimulating Endogenous Fructose Production and Metabolism | PNAS

GW Research Days 2016 – 2020: Uric Acid in Sugar Cane Workers in Nicaragua | Milken Institute School of Public Health Poster Presentations

Physical Exercise: A Novel Tool to Protect Mitochondrial Health | PMC

Effects of Insulin Resistance on Skeletal Muscle Growth and Exercise Capacity in Type 2 Diabetic Mouse Models | PMC

Dietary Omega-3 Fatty Acid Deficiency and High Fructose Intake in the Development of Metabolic Syndrome Brain, Metabolic Abnormalities, and Non-alcoholic Fatty Liver Disease | PMC

Is Fructose Bad for You? The Surprising Truth | Healthline

Levels Health

Powerful Hacks to Balance Your Blood Sugar and Fix Your Hormones | Jessie Inchauspé | The Genius Life 240

Glucose Goddess | Website

Relationship between Sodium Intake and Water Intake: The False and the True | Annals of Nutrition and Metabolism

Overhydration: Types, Symptoms, and Treatments | Healthline

Vasopressin Mediates Fructose-Induced Metabolic Syndrome by Activating the V1b Receptor | JCI Insight

Vasopressin and Hydration Play a Major Role in the Development of Glucose Intolerance and Hepatic Steatosis in Obese Rats | SpringerLink

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