Why Jillian Michaels Changed Her Mind on Protein and 5 Other Things Since ‘Biggest Loser’

Why Jillian Drastically Changed Her Mind Over the Years (1m26s)

• Jillian Michaels admits that most of her beliefs about nutrition and health were wrong before she turned 30.
• She had to publicly apologize for her first book due to its inaccurate information.
• She used to believe in the "calories in, calories out" theory but now understands that the quality of food also matters for health.
• She struggled with weight and health issues, including PCOS and melasma, which led her to question her previous beliefs.
• Jillian Michaels realized that the "fat makes you fat" mentality was not accurate and that processed foods were detrimental to her health.
• She started reading books like "The Omnivore's Dilemma" by Michael Pollan and became interested in the organic food movement.
• She transitioned from writing books focused on weight loss to books about mastering metabolism and understanding the relationship between food quality and health.
• She emphasizes that common sense should be prioritized over trendy diets or conflicting expert opinions.

Sauna (5m57s)

• Jillian Michaels previously believed saunas were ineffective and dehydrating.
• New evidence suggests saunas can help sweat out toxins like cadmium and aluminum.
• Heat shock proteins produced during sauna use can maintain cellular integrity and prevent amyloid plaques from clumping.
• Jillian Michaels has changed her stance on protein intake.
• She now believes in consuming more protein for muscle growth and maintenance.
• Protein is essential for building and repairing muscle tissue.

Protein (7m2s)

• Jillian Michaels has revised her views on protein intake since her time on 'Biggest Loser'.
• She now believes that the recommended daily allowance for protein is excessive and can harm the kidneys and bones.
• Michaels aims for 500 calories worth of protein per day, which is around 30% of her total calorie intake, and tries to maintain a range of 15-30% protein per day.
• She emphasizes the importance of finding a balance and using common sense when it comes to protein intake, rather than strictly adhering to specific diets or recommendations.
• Michaels suggests that a moderate to high protein intake is beneficial for those with a high training demand, but less active individuals may not need as much protein.

Fasting (14m26s)

• Jillian Michaels does not use intermittent fasting for weight loss because it only works by cutting calories.
• Autophagy from intermittent fasting is insignificant compared to exercising.
• Following circadian rhythms suggests the body needs to rest from digestion to focus on repair.
• Michaels believes it makes sense not to eat all day long and prefers a nice window where the body can focus on other things.
• She has not experienced muscle loss or catabolism from her eating and exercise habits despite not consuming a high amount of protein or doing extensive resistance training.
• Michaels used to believe in a high protein diet but has changed her mind.
• She now believes that protein is not as important as she once thought and that a moderate amount of protein is sufficient.
• Michaels emphasizes the importance of eating a variety of foods and getting enough calories to support one's activity level.
• She also stresses the importance of listening to one's body and making adjustments to one's diet as needed.

Reducing Participants’ Calories on The Biggest Loser (17m16s)

• Jillian Michaels was convinced that reducing participants' calories significantly would lead to muscle loss.
• The female participants were on 800 calories a day with unlimited greens, while the male participants were on 1600 calories a day with unlimited greens.
• Despite the significant calorie reduction, the participants did not lose muscle.
• Michaels was skeptical of this result and did not believe it at first.
• Half of the 800 calories consumed by the female participants was protein to help maintain muscle mass.

Protein Intake (35s)

• Michaels has changed her mind on protein intake since her time on 'The Biggest Loser'.
• She used to believe that a high protein intake was necessary to maintain muscle mass, but she now believes that a moderate protein intake is sufficient.
• Michaels recommends consuming 0.8-1 gram of protein per pound of body weight per day.
• She also recommends eating a variety of protein sources, including lean meats, fish, eggs, dairy products, and plant-based proteins.

Fasting & Muscle Loss (20m2s)

• Fasting for long periods can lead to muscle loss.
• Resistance training during fasting helps preserve muscle mass.
• The body recycles most of the amino acids used to rebuild lean mass.
• Skipping breakfast while recycling amino acids and having stored glycogen does not necessarily lead to a catabolic state.
• There are many ways to achieve fitness goals, and it's not always necessary to obsess over the exact percentage of protein intake.
• Exercise is a more important factor than protein intake for long-term health and fitness.

Glucose Spikes & CGMs (24m6s)

• Jillian Michaels used to have meltdowns when her glucose levels spiked after eating certain foods.
• A nutritionist explained to her that occasional glucose spikes are normal for healthy individuals and do not necessarily indicate a problem.
• Michaels realized she had become overly focused on stabilizing her glucose levels and lost her common sense approach to eating.
• She now wears a continuous glucose monitor (CGM) periodically to observe how her body responds to different foods and stress levels.
• Michaels emphasizes the importance of common sense and biohacking to validate healthy habits and make informed decisions about her diet and lifestyle.

Metformin (26m57s)

• Jillian Michaels has revised her views on several health topics since her time on 'Biggest Loser'.
• She now questions the suitability of metformin as an anti-aging supplement for healthy individuals and suggests a more moderate approach to fasting, such as a 36-hour fast once a month instead of extended seven-day fasts.
• Michaels stresses the significance of consulting reliable sources and medical professionals when making health decisions.
• She advocates for a balanced approach to protein intake and emphasizes the need to consider overall health and fitness rather than focusing on isolated details.
• Acknowledging the challenges of obtaining comprehensive knowledge from online content, Michaels highlights the importance of relying on experts to interpret research findings.
• She recognizes her own unconscious biases and emphasizes that what works for one person may not be suitable for another.
• Michaels expresses frustration with the expectation that everyone should be relatable and asserts the value of being aspirational and inspiring others.

Anti-Nutrients in Vegetables (35m43s)

• Jillian Michaels has revised her dietary recommendations since her time on 'Biggest Loser'.
• She now recognizes the benefits of cruciferous vegetables like broccoli for maintaining a lean body mass and overall health, despite the presence of antinutrients, which can be reduced by cooking.
• Beans, such as kidney and black beans, are beneficial for the microbiome and are part of the diet in the Nicoya Peninsula of Costa Rica, known for its longevity and high quality of life.
• A balanced approach to nutrition is crucial, avoiding the vilification of certain foods like beans while promoting processed foods.
• The focus should be on overall well-being and finding personalized dietary approaches rather than adhering to strict dietary labels or dogma.

Keto & Focusing on Whole Foods (40m27s)

• Jillian Michaels used to think keto was the best diet for weight loss, but she has since changed her mind.
• She believes that keto is not necessary for weight loss and that it can be difficult for people to follow.
• She recommends focusing on eating whole foods, including plenty of plants and lean protein.
• She also advises people to avoid fake foods, fake colors, fake flavors, and fake sugars.
• She believes that these foods are not healthy and that they can contribute to weight gain.

Calories In, Calories Out (35s)

• Jillian Michaels believes that the key to weight loss is calories in, calories out.
• She says that if you burn more calories than you eat, you will lose weight.
• She also says that it is important to move your body and get enough sleep.

Where to Find More of Jillian’s Content (45m10s)

• Jillian Michaels' content can be found on her website, jillianmichaels.com.
• All her content is available on her website.