The obesity expert who doesn’t believe in diets – and says we should exercise less

"I'm not one to cause trouble. At least, I wouldn't intentionally set out to do so." Famous last words?

Professor Fredrik Nyström has spent 25 years at Linköping University in Sweden breaking down misconceptions about health, questioning assumptions and overturning our understanding of what we think we know about staying healthy. "I aim to alleviate peoples' health anxieties," he says. "You'll lead a longer and more fulfilling life if you learn not to worry about it."

Geoffrey Tollman noted that those patients claiming to have Type 2 diabetes and other issues, such as sleep apnoea, high cholesterol and so on. So many patients starting treatment begin by saying they've let themselves down.

A documentary filmmaker was involved in an experiment where he only ate at McDonald's for a month; Prof Nyström later undertook the same experiment, but in a laboratory environment.

But whereas the doctors had informed Spurlock he would die if he continued to eat at the fast food chain, the individuals in Prof Nyström’s experiment did put on some weight, but were otherwise unharmed.

His discovery was at odds with what we'd long been told and numerous previous research findings, which have always indicated that saturated fat raises the risk of heart attacks and strokes is raised this (Though the research only monitored participants for four weeks, so maybe it's best not to indulge just yet).

Our biggest discovery was that having more sugar disproportionately increased the risk of developing fatty liver disease compared to consuming saturated fat. Incidentally, other studies have since verified this conclusion.

Professor Nyström takes a swipe at health claims to blow apart what we commonly believe to know about health.

His primary argument, outlined in his preface, is that "those who are generally happy tend to live longer than individuals with a more pessimistic disposition, even when all cardiovascular risk factors are controlled for". He believes that by dispelling common health-related anxieties, we can be more confident and upbeat about our well-being. Drawing on 113 studies from the past 20 years, including some conducted by Professor Nyström himself, the book challenges numerous misconceptions and half-truths that have become entrenched in mainstream health science, covering topics such as diet, exercise, and drinking habits.

A study found that a substantial number of patients out of 756, feel more in good health when they are joyful. A general sense of happiness and well-being is a significant sign of robust overall health

"The "Screw Diets" motto is a rallying cry for those who find diets never work for them, struggle to find time to exercise, and yearn to indulge in a few indulgences from time to time.

Here are some particularly insightful observations.

The Mediterranean diet is the approach that appears to be the most effective.

For the past 40 years, the general advice has been to 'consume more vegetables, eat more fruit, and limit fats', but unfortunately, even the results of long-term weight loss trials show that very few people stick to the guidelines, and within a few years, they regain the weight they lost," Professor Nyström states. "I've seen this firsthand with my patients, and it's also been demonstrated in research: those struggling with obesity rarely regain all their weight lost. It's extremely unusual to see someone return to their normal weight; I've treated only two such patients in my 35-year medical career.

A study published in a leading research journal suggests that there is no concrete evidence to support the claim that losing weight automatically leads to improved health.

Research from the University of California, Berkeley has highlighted this "obesity paradox", according to Prof Nyström. "If you're overweight and you manage to lose weight, you die earlier than people who stayed overweight." This anomaly may be explained by the fact that weight loss is often a sign of a life-shortening illness, such as cancer. However, Prof Nyström has some alternative theories.

He thinks the primary reason is that dieting can be detrimental to one's mental and emotional wellbeing. "If you're constantly depriving yourself of food, constantly feeling hungry, and depriving yourself of simple pleasures like a glass of wine or a piece of chocolate, it can be crushing and psychologically unhealthy," he says.

He agrees weight loss definitely has benefits, including reducing the risk of cardiovascular disease. He suggests it's because it prevents hunger, making you feel less miserable.

Dr Nyström acknowledges that initially becoming overweight is a negative development. It contributes to a variety of health issues, including heart attacks, strokes, and dementia . The key, he suggests, is to establish a healthy diet for the long term rather than making temporary changes to food intake.

Prof Nyström states that the Mediterranean diet is the only one that has been proven to be effective in reducing the risk of heart-related illnesses.

Stop exercising so hard

While we often imagine that marathon runners and fitness enthusiasts are paragons of good health, we might be underestimating the risks.

To keep fit is beneficial, but we should all endeavour to adopt a more relaxed approach and reduce our levels of exertion. “In my opinion, regular physical activity is a good thing,” observes Professor Nyström. “Take a stroll. Walking a few miles each day is a good starting point. If this is effortless, attempt a brisker pace. If it proves challenging, walk at a gentler pace and build up your endurance over time. Undertaking regular walks can help reduce your blood sugar levels, assist with insulin sensitivity, and slightly boost your metabolic rate.”

“People pass away during big marathons on a fairly regular basis. Incidentally, it's not obviously beneficial for people to engage in excessive physical exertion, I must admit. The medical authorities have struggled to come to terms with this issue.”

Research conducted by The Mayo Clinic suggests that individuals who have completed a marathon are roughly three times more likely to have scars on their heart muscle than those who have never participated in such an activity. "You push the heart so far that part of it dies," comments Professor Nyström. It is also possible to identify these scars using MRI scans. This increased risk of scar tissue on the heart muscle subsequently poses a threat of developing atrial fibrillation, which can further lead to blood clotting and potentially serious complications, including heart failure.

This isn't limited to older exercisers either. "I conducted a trial where we asked a group of 25-year-olds to run 5km as fast as possible. Seventy per cent of them showed minor heart damage," says Professor Nyström.

To illustrate the benefits of high-intensity exercise, it is evident that it can profoundly enhance physical fitness while also facilitating the reduction of excess fat. Notably, even among young, athletic individuals, observing regular periods of rest is advisable to avoid burnout.

One of the other purposes of exercise is for weight loss, though as Professor Nyström points out, this can be a bit more complicated. "If your physical activity level becomes significantly higher, your metabolic rate, or the number of calories you burn, tends to decrease, making it less effective for weight loss," he explains. "This was advantageous when we were living as hunter-gatherers; if our metabolic rate didn't slow down while chasing prey, we would have had to consume immense amounts of food just to survive."

Baca Juga

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Building muscle through strength training can indeed raise your metabolic rate, as your body burns more calories to support the upkeep of muscle tissue, which requires more calories to maintain than other tissues. However, please remember not to overexert yourself, especially on your heart, during these exercises.

Professor Nyström argues that the healthcare system is "wasting money" by advising individuals to take part in physical exercise, which "practically has no positive impact," he claims. "No one has ever demonstrated that asking people to increase their exertion will lead to a longer lifespan," he points out. "There's no evidence that telling patients to improve their exercise routine makes any difference when patients are followed up more than a year after." In summary, while moderate exercise is beneficial, what's truly important is finding an exercise level that's realistic to maintain consistently.

A small amount of alcohol can be beneficial for your health and it's not just the virtues of red wine that have been well-documented.

“Why would we have a biological system to process alcohol if it's not meant to be part of our diet, asks Prof Nyström? “According to our current understanding, moderate drinking is acceptable and likely beneficial for our health.”

New studies have found that drinking moderate amounts of alcohol can have health benefits, including a daily glass of wine, equivalent to one small glass a day for women and two for men, which can have a positive effect on glucose levels and cholesterol levels within three months. It has also been suggested that enjoying a glass of wine in the evening may help lower blood pressure. Nevertheless, it is uncertain whether it is solely red wine that provides this benefit.

“In the main Mediterranean diet study, red wine was recommended, so we have proof for that,” says Professor Nyström. However, other alcoholic beverages might have a similar impact.

I conducted a research study where individuals consumed either red wine or a specially made alcoholic-free alternative," Professor Nyström clarifies. "The alcohol and non-alcohol versions were identical in every aspect, apart from the presence of alcohol in one and its absence in the other. Interestingly, the subjects who consumed the alcoholic beverage showed lower blood glucose levels compared to those who had the alcohol-free version. This finding suggests that having an alcoholic drink, such as vodka, in moderation, as long as it doesn't surpass the predetermined limit, might be beneficial for your blood glucose levels.

The notion that breakfast is the key meal to kick-start your day has been a topic of debate for a long time, and it is argued by some that a good cup of coffee can provide all the energy you need in the morning, at least as effectively as a hearty breakfast.

While breakfast is frequently touted as the most crucial meal of the day, contemporary scientific opinion is somewhat divided on the topic. Dr Nyström is resolutely in the corner of those who argue against the importance of breakfast. "As I say, the Mediterranean diet is the only provably healthy diet, and traditionally this would involve no breakfast but larger lunch and evening meals."

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The impact of daily coffee consumption on gastrointestinal health in the morning.
Research suggests that the morning cup of coffee can trigger a natural reduction in stomach acidity. "Coffee is a natural stimulant that can induce gastric reflux in some individuals, but consistently drinking coffee might cause the body to produce less stomach acid over time," says Dr. Donaldson.
However, some studies indicate that drinking excessive amounts of coffee in the morning could have a negative effect. "A high level of coffee consumption may be linked to an increase in harmful stomach acid production," notes cardiothoracic surgeon Dr Chen. "If you are drinking numerous cups of coffee, especially on an empty stomach, it may cause stomach acid overproduction, potentially leading to heartburn, acid reflux, and digestion issues."
Nonetheless, moderate coffee consumption by most adults, in general, is not detrimental to overall gut health. In fact, some studies reveal a positive relationship between moderate coffee intake and improved gut health. For instance, moderate amounts of coffee may aid in:
1. Lowering the risk of stroke and heart disease
2. Minimizing the risk of developing non-alcoholic fatty liver disease
3. Maintaining regular and target bowel movements
4. Supporting weight management

My research indicates that having a few, larger meals and avoiding carbohydrates can lead to more efficient calorie burning," he adds. "The evidence suggests we're naturally suited to consuming large meals, so skipping snacks and having two substantial meals per day, with breaks in between, can reduce the likelihood of weight gain and support weight loss.

Early studies sparked fears that consuming coffee would elevate cortisol levels, leading scientists to believe it could trigger atrial fibrillation and increase the risk of having a stroke.

Recent studies suggest that the risks of drinking coffee are not as severe as previously thought. In fact, it appears to enhance focus and provide a much-needed energy boost. "While it's true that cortisol levels do rise slightly when consuming coffee, this increase is relatively small and is likely linked to improved concentration," notes Professor Nyström. "It seems that those who drink coffee tend to perform better, though it's best to consume it before noon to avoid disrupting sleep patterns."

If drinking coffee makes you feel on edge, consider putting off your first cup until mid to late morning, by which time your natural cortisol levels will have begun to drop.

The key to optimal physical well-being is one's vitality and energy levels.

Examing the wellbeing of 756 individuals revealed that the crucial factor for good health is feeling healthy. Moreover, one cannot feel healthy if constantly being informed that one's habits are incorrect.

Professor Nyström stated that for their research, they evaluated the health outcomes of a significant cohort of patients suffering from Type 2 diabetes using the patients' self-reported well-being. "We rated patients from one to five based on how sprightly they felt," they explained. "Individuals who perceived themselves as feeling more lively, despite having comparable or even more serious physical health indicators, tended to live for longer periods and experience fewer instances of cardiovascular disease.

The research suggests a profound connection between a person's sense of wellbeing and their actual wellbeing, which can't be fully comprehended by physical measurements," he explains. "That drives me forward. If being able to reassure people that they're doing okay despite making mistakes can prevent tragic outcomes and significantly improve people's overall quality of life, then that would be a truly remarkable achievement.

Available in English as an eBook from Amazon or BookBeat by Professor Freiderick H Nystrom.

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