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In this episode, Ethan sits down with Paige to talk about one of the hardest parts of losing weight: keeping it off. Ethan shares the mindset shift that finally changed things for him, moving away from chasing diets and toward understanding energy balance, maintenance, and long term habits.
They talk about years of experimenting with HCG and keto, the unexpected lessons that came from challenging old beliefs about food, and why changing your body does not automatically change the way you see yourself. Ethan also opens up about identity after weight loss, self criticism, and the habits that can stay long after the scale changes.
Plus, Ethan answers a listener question about OMAD, protein intake, and how to approach fat loss while preserving muscle.
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SHOW HIGHLIGHTS
00:00 - Introduction
02:46 - How I finally made weight loss stick
06:28 - Why maintenance is harder than dieting
09:56 - Learning energy balance changed everything
13:34 - HCG, keto, and years of chasing results
18:39 - The gym conversation that shifted my thinking
22:35 - Reading Bigger Leaner Stronger and changing approach
24:55 - Diet Coke guilt and inherited beliefs about food
30:28 - Why results matter more than food rules
36:00 - The hidden part of weight loss: identity
39:22 - Still feeling like the old version of yourself
42:08 - Practical ways to challenge negative self-talk
49:44 - Does that feeling ever go away?
50:41 - Why action helps more than overthinking
53:49 - Listener Q&A: OMAD, protein, and maintaining muscle
58:15 - Tips for fitting protein into a limited eating window
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Ever wondered if bracing the intense cold could unlock a better version of yourself? Ethan sits down with journalist and author Chris Ballard to explore the chilly world of cold plunges and endurance ice swimming.
Moving past the initial weight loss hype, Chris explains the true value of freezing temperatures: building mental resilience by consistently doing hard things. They discuss the massive physiological rush of dopamine, the deep community bonds built through shared physical trauma, and how intentionally putting your body through physical stress acts as a powerful, accessible intervention for mental health.
Stay updated on Ethan's journey and get exclusive insights by signing up for his newsletter at
https://ethansuplee.substack.com/subscribe.
00:00 Cold Plunge Evolution
03:25 Athletic Perspectives and Injury Recovery
04:58 Debunking the Weight Loss and Brown Fat Myth
09:15 Dopamine Spikes and the Body's Cold Response
14:36 The History and Shared Trauma of Ice Swimming
25:46 Managing Mental Health with Physical Stress
32:40 Low-Impact Advantages for Aging Bodies
39:00 Facing Nature, Tides, and Wildlife
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Saknas det avsnitt?
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Did you know that the 10,000 steps a day rule is actually a myth? On this episode of American Glutton, Ethan sits down with physical therapist Milicia McDowell to debunk conventional walking wisdom and reclaim your health. Melissa reveals that the actual baseline benchmark for physical health is just 2,500 daily steps.
Together, they explore:
The crucial differences between ambient and intentional walking. How to use Zone 2 heart rate training to maximize your efforts.The truth about footwear, including how to transition safely from traditional shoes to functional or minimal options.Get More Insights: Want health and fitness tips delivered straight to your inbox?
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Learn how to strengthen your feet and treat foot care as a vital foundation for your overall health!
HIGHLIGHTS00:00:00 Welcome to American Glutton
00:00:55 Debunking the 10,000 Steps Myth
00:03:22 The Real Baseline for Health
00:05:55 Step Counts and Mental Health
00:08:40 Ambient vs. Intentional Walking
00:15:28 Zone 2 Heart Rate Training
00:19:07 Choosing the Right Footwear
00:24:31 How to Strengthen Your Feet
00:28:04 Flat Feet and Structural Differences
00:32:56 Reframing the Power of Walking
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Why do so many people know exactly what to do to get healthy, yet still struggle to follow through? Ethan sits down with Paige for an honest conversation about food addiction, emotional eating, sleep, self-awareness, and the reality of long-term change. They talk about why quick fixes fail, how shame shapes eating habits, and what it actually takes to build sustainable routines that last. The episode also dives into mindset, preparation, and learning to approach health without extremes. If you have ever felt stuck between wanting change and resisting it, this conversation will hit home.
Subscribe to Ethan’s newsletter for more: ethansuplee.substack.com/subscribe
SHOW HIGHLIGHTS
00:00 Intro and McDonald’s cravings
02:18 Old fast food habits and overeating
04:12 Shame, hiding food, and eating behaviors
07:05 Why awareness matters before change
09:32 Readiness, willingness, and preparation
12:10 Sleep, recovery, and building foundations
15:03 What comes after fixing sleep
18:22 Escaping all-or-nothing dieting
21:05 Building realistic long-term habits
24:11 Small daily actions that create change
27:08 Consistency versus perfection
29:15 Final thoughts on sustainable health
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What does it actually mean to become a stronger man in today’s world? Ethan sits down with Nick Freitas for a wide-ranging conversation about discipline, personal responsibility, masculinity, military service, fitness, family, faith, and the search for meaning. Nick shares lessons from his time in the military, thoughts on modern culture, and why physical and mental resilience still matter. Ethan and Nich also discuss hardship, purpose, and the importance of showing up for the people who depend on you.
Subscribe to Ethan’s newsletter for updates, behind-the-scenes thoughts, and more episodes:
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SHOW HIGHLIGHTS
00:00 Introduction and name pronunciation
03:42 Responsibility and changing your own condition
08:32 Thomas Sowell and the realities of the world
13:45 Individual rights, responsibility, and America
20:14 Masculinity and modern culture
24:10 Lessons from military service
31:08 Why hardship creates meaningful stories
37:12 Parenting, discipline, and raising boys
41:26 Fitness, jiu jitsu, and staying active
49:08 The five pillars of becoming a good man
55:20 Courage, family, and duty
01:02:11 Fear, sacrifice, and protecting others
01:08:47 Final thoughts and reflections
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Could poor sleep be the hidden reason you are struggling to lose weight? Ethan sits down with Paige Dorian to explore the powerful connection between sleep, fat loss, energy, cravings, and overall health. Ethan explains why sleep quality may matter even more than diet when it comes to sustainable weight loss and how poor sleep affects hunger, recovery, movement, and daily habits. They also discuss sleep hygiene, caffeine, hormones, nighttime routines, and practical ways to improve sleep without overcomplicating life.
Want more conversations like this?
Sign up for Ethan’s newsletter here: https://ethansuplee.substack.com/subscribe
SHOW HIGHLIGHTS
00:00 Introduction and sleep discussion
00:50 The connection between sleep and weight loss
01:25 Why poor sleep increases hunger
02:10 What sleep hygiene really means
04:00 Hormones, cravings, and energy
05:35 Why calories feel harder to control when tired
06:25 Sleep and long term dieting
07:20 The best place to start before dieting
08:30 Building better sleep habits
10:00 Movement, exercise, and sleep quality
11:15 Hormonal changes and disrupted sleep
13:05 Caffeine and late night sleep issues
15:10 Small lifestyle changes that improve sleep
17:05 How Ethan tracks sleep and recovery
18:40 Why sleep impacts gym performance
20:20 Sleep, mood, and daily decision making
22:05 Hydration, nighttime routines, and recovery
23:45 Why sleep matters more than people realize
25:10 Final thoughts on improving sleep and weight loss
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Can a shift in perspective be the missing piece of your fitness journey? Ethan Suplee sits down with Brad Jarvis to discuss his 80 pound weight loss transformation. Brad shares how moving away from extreme restriction toward macro tracking and volume eating helped him find sustainability. They dive into the challenges of balancing health with fatherhood, including the concept of prioritization versus accommodation. From CrossFit to "burger wars" in New York, Brad explains why routine is the ultimate key to longevity.
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https://ethansuplee.substack.com/subscribe
SHOW HIGHLIGHTS
00:00:00 - Introduction to Brad Jarvis
00:00:39 - Weight Loss History and Motivation
00:01:37 - Calorie Restriction vs. Macro Tracking
00:03:52 - Finding the Weight Loss Zone with Apps
00:06:53 - Volume Eating and Food Perspective
00:09:42 - The Concept of Periodization
00:13:59 - Exercise for Longevity and Fatherhood
00:15:22 - Food Obsession and Maintenance
00:22:14 - Navigating New York's Food Scene
00:34:22 - Goal Setting and Future Endeavors
00:38:41 - Tactical Training and Life Skills
00:45:21 - Habit Stacking and Reprioritization
01:01:53 - From Motivation to Routine
01:05:13 - The Power of Doing Hard Things
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Is it ever too late to get healthy or lose weight? Ethan sits down with Paige Dorian to break down one of the most common fears people have about fitness and aging. He explains why small, consistent changes matter far more than extreme overhauls and why movement, sleep, and modest weight loss can dramatically improve your health at any stage of life.
From debunking fitness myths to simplifying nutrition and habits, Ethan offers a realistic path forward that actually sticks.
Want more insights like this?
Sign up for Ethan’s newsletter here: https://ethansuplee.substack.com/subscribe
SHOW HIGHLIGHTS
00:00 Introduction and topic setup
00:19 Is it too late to get healthy
03:12 Why it is never too late to start
04:07 Building muscle at any age
08:51 Why fitness metrics overwhelm people
10:17 The problem with 10,000 steps
11:15 Small changes vs extreme goals
14:05 Modern lifestyle and convenience
18:52 Food habits and weight loss reality
21:48 Why small weight loss matters
24:13 The problem with extreme dieting
27:58 Reducing stress around health
31:16 Long term consistency over quick fixes
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Are you struggling with digestive issues despite doing everything right? Ethan sits down with gastroenterologist Dr. Trisha Pasricha to reveal why many people have been pooping wrong for their entire lives. Dr. Pasricha breaks down the mechanics of pelvic floor dysfunction using a toothpaste tube analogy and explains why your bathroom posture might be the missing link to relief. They also discuss the pitfalls of ultra-processed foods, the proper way to increase fiber intake, and the science behind fermented foods.
SHOW HIGHLIGHTSIntroduction and Pronunciation
Gender Differences and Digestive Troubles
Understanding Pelvic Floor Dysfunction
Biofeedback and Physical Therapy
The Benefits of Squatting Posture
Ultra-Processed Foods and the Fiber Gap
Strategies for Increasing Fiber Intake
Blending vs. Juicing for Microbiome Health
Probiotics and Antibiotics: The Gray Zones
Artificial Sweeteners and Gut Reactions
The Power of Fermented Probiotic Foods
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What’s the truth about cheat meals or cheat days, and do they actually help or hurt your progress? In this episode, Ethan sits down with Paige to break down the psychology behind “cheating” on a diet and why extreme restriction often backfires.
He explains how vague cheat days can derail consistency, shares a more sustainable approach to eating, and outlines how to include comfort foods without losing control. Ethan also dives into portion control, long term adherence, and building a plan you do not need to escape from.
SHOW HIGHLIGHTSCheat Meals ExplainedWhy Diets Need “Cheats”The Problem With Cheat DaysAll-Or-Nothing ThinkingSustainable Eating ApproachPortion Control Over RestrictionComfort Food Without OvereatingManaging Cravings Long-TermWhen To Reintroduce FoodsFinal Takeaways on Cheat MealsHosted on Acast. See acast.com/privacy for more information.
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Could your indoor environment be the hidden obstacle to your health goals? Ethan sits down with Dr. John La Puma to discuss his research on the Indoor Epidemic. They dive into why humans spend ninety-three percent of their lives inside and how seventeen minutes of daily nature can boost longevity. The conversation covers the science of morning light, screen addiction, and the critical role of strength training when using GLP 1 medications.
SHOW HIGHLIGHTS
00:00 Episode intro
00:13 John La Puma Joins the American Glutton Podcast
01:30 The Art of Food vs. Functional Energy
05:20 The Stress of the Professional Kitchen
06:38 Transitioning From Medicine to Food
07:34 Ethan's History With Fad Diets
10:00 The Connection Between Soil and Health
15:00 Screens as the New Ultra Processed Food
16:39 The Minimum Effective Dose of Nature
19:23 Defining Green and Blue Spaces
22:24 Reversing Myopia and the Sky View
24:50 Using Morning Light to Reset the Body
26:56 The Glymphatic System and Brain Cleaning
30:14 How Environment Dictates Behavior
33:17 The Healing Power of Hospital Greenery
34:21 Green Exercise and All Cause Mortality
38:21 How Trees Improve the Immune System
40:01 The Role of GLP 1 in Weight Management
43:59 Preventing Muscle Loss on Weight Loss Drugs
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What if the weekends are the reason your progress keeps slipping?
Ethan sits down with Paige Dorian to break down why unstructured weekends can derail even the most disciplined routines. He shares practical strategies for maintaining consistency, from planning meals ahead of time to navigating social events, travel, and family obligations without losing momentum. Ethan also challenges the idea that weight loss is just about willpower, reframing it as a matter of structure and preparation.
If you’re serious about staying on track long term, this conversation will shift how you approach your weekends.
SHOW HIGHLIGHTS
00:00 Introduction
00:46 Why weekends derail progress
01:14 Creating structure for weekends
03:31 Travel, disruption, and planning ahead
05:17 Meal prep and staying consistent
06:44 Weight is a result, not the problem
09:43 Observing how others actually eat
12:30 The myth of a slow metabolism
15:35 Addressing the real root of weight gain
17:41 Handling social events and weekends
20:30 Taking breaks from triggering habits
23:44 Managing busy schedules with kids
27:18 Planning ahead vs reacting in the moment
29:18 Weekend stress and increased hunger
30:34 Getting back on track after slipping
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What does it really take to get comfortable being uncomfortable? Ethan sits down with Ken Rideout to unpack the role of discipline, discomfort, and mindset in building a better life. They explore why chasing comfort can quietly hold you back, and how leaning into challenge can reshape your identity over time. Ethan reflects on the practical side of growth, from daily habits to long-term perspective shifts, offering a grounded and honest take on what real change looks like.
If you want more insights like this, sign up for Ethan’s newsletter here: https://ethansuplee.substack.com/subscribe
SHOW HIGHLIGHTS
Introduction
Ethan Meets Ken Rideout
The Comfort Trap
Reframing Discomfort
Get Comfortable Being Uncomfortable
Identity and Habit Change
The Reality of Long-Term Growth
Practical Discipline Strategies
Mindset Shifts That Stick
Closing Thoughts
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Why does hunger feel so overwhelming when you are trying to change the way you eat? In this episode, Ethan Suplee sits down with Paige Dorian to explore the psychology and physiology of hunger.
Ethan shares how years of dieting and weight struggles taught him that many people misunderstand their hunger signals. The conversation breaks down the difference between real physical hunger and the habits, emotions, and cues that often drive us to eat.
Ethan also discusses the mindset shifts that helped him build a healthier relationship with food. For more insights and updates from Ethan, subscribe to his newsletter here: https://ethansuplee.substack.com/subscribe
The Hunger QuestionMisreading Hunger CuesWhat Hunger Actually Feels LikeHunger Hormones ExplainedLearning to Sit With HungerAccepting Discomfort While DietingReal Hunger vs Conditioned HungerFinal Thoughts on Managing HungerHosted on Acast. See acast.com/privacy for more information.
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Why is obesity so difficult to reverse even when people try to eat less? In this episode, Ethan sits down with Dr. Jason Fung, nephrologist and author of The Obesity Code and The Diabetes Code, to unpack the hormonal science behind weight gain, insulin resistance, and type 2 diabetes. They explore why the calorie model of weight loss often fails, how insulin drives fat storage, and why fasting can be a powerful metabolic tool. The conversation also touches on addiction, modern food environments, and sustainable approaches to health.
If you enjoyed this conversation, sign up for Ethan’s newsletter for more insights and updates:
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SHOW HIGHLIGHTS
Introduction to Dr. Jason Fung
Type 1 vs Type 2 Diabetes
The Problem with the Calorie Model
Why Eating Less Often Fails
Hormones and Weight Gain
Insulin Resistance Explained
The Role of Fasting
Food Environment and Addiction
Why Processed Food Is So Powerful
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What if the way you are eating is directly shaping how you feel every single day?
In this episode, Ethan sits down with Rachael DeVaux to unpack the powerful connection between food, energy, cravings, and overall well being. They explore how ultra-processed foods impact mood and performance, and why many people fail to connect what they eat with how they feel. Rachael shares practical insight on shifting toward whole foods and how small nutritional changes can create noticeable differences in energy and stability.
SHOW HIGHLIGHTSIntroducing Rachael DeVaux
Ethan’s Health Journey and Context
The Real Impact of Sugar Crashes
Why Energy Dips Keep Happening
Understanding Ultra-Processed Foods
Emotional Eating and Hidden Triggers
Building Awareness Around Daily Choices
Protein, Satiety, and Cravings
Sustainable Nutrition vs Diet Culture
Small Changes That Create Big Results
Long Term Habits That Actually Stick
Final Thoughts on Taking Control of Your Health
If you want more honest conversations like this, sign up for Ethan’s newsletter at https://ethansuplee.substack.com/subscribe and stay connected.
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Are carbohydrates really the enemy of weight loss? In this episode of the American Glutton podcast, Ethan sits down with Paige to tackle the intense debate surrounding low-carb and no-carb diets.
Ethan passionately argues against moralizing food and blaming a single macronutrient for weight gain. Instead of relying on unsustainable quick fixes, he emphasizes the importance of looking at total energy intake, emotional triggers, and foundational health pillars like quality sleep. Tune in to hear why extreme diets often fail and how to build a realistic approach for long-term success.
SHOW HIGHLIGHTS
Introduction and Weather
The Carb Debate: Low Carb vs. No Carb
The Reality of Caloric Deficits
Good Carbs, Bad Carbs, and Moralizing Food
Quick Fixes vs. Real Examinations
Shifting Mindsets and Sustainable Strategies
Closing Thoughts
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What does it really take to lose weight and keep it off for good? Ethan sits down with Dr. Holly Wyatt to unpack the science of metabolism, appetite regulation, and long term weight management. They explore why the body resists weight loss, how biology influences hunger, and what actually works beyond willpower. Dr. Wyatt shares practical insights drawn from decades of clinical research, offering clarity in a space full of confusion.
If you are serious about understanding sustainable fat loss, this conversation delivers real answers.
For more insights and updates from Ethan, sign up for his newsletter at https://ethansuplee.substack.com/subscribe.
SHOW HIGHLIGHTS
00:00:00 Welcome, Dr. Holly Wyatt
00:02:09 Ethan’s Weight Loss History
00:04:32 Appetite and Hormones Explained
00:12:31 The Reality of Weight Loss Maintenance
00:13:57 Extreme Calorie Restriction
00:16:37 Why We Regain Weight
00:18:28 Metabolism Adaptation
00:30:45 Set Point and Biological Defense
00:40:26 Exercise and Long-Term Health
00:50:34 Final Takeaways on Sustainable Fat Loss
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Is your favorite superfood actually a marketing success story? Ethan sits down with Natalie Alibrandi, a nutrition and food science expert who helps take products from concept to commercialization, to unpack how food trends are born. They explore the rise of kale, goji berries, cottage cheese hacks, and the powerful role marketing plays in shaping what we believe is healthy.
Natalie breaks down formulation, regulation, and the realities of the food industry, while Ethan digs into how consumer psychology drives demand.
HIGHLIGHTS00:00 Introduction and Natalie’s Background
05:42 How Food Trends Are Born
12:18 The Rise of Superfoods
18:47 Marketing vs Nutritional Reality
26:15 Product Formulation and Food Science
34:02 Consumer Psychology and Health Claims
42:30 The Business of Health Foods
50:11 Regulation, Labels, and Transparency
58:27 Social Media and Trend Acceleration
01:05:44 Final Thoughts and Takeaways
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How do you navigate the mental and physical hurdles of long term weight maintenance? In this episode of American Glutton, Ethan Suplee sits down with host Paige to answer listener questions on everything from breaking through stubborn plateaus to the realities of life after GLP 1 medications.
Ethan shares his personal strategies for managing intense food cravings with healthy hacks and explains why he prioritizes sleep as the essential foundation for any successful health journey. He also offers advice on using a diet break to reset your metabolism when progress stalls.
Swapping to Egg WhitesCalculating Caloric MaintenanceThe Work of Weight MaintenanceGLP 1s and Regaining WeightNavigating Cravings and Food HacksPrioritizing Sleep Over the GymUsing Diet Breaks to ResetJoin the conversation and get more insights by subscribing to Ethan's newsletter at
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- Visa fler
