Changing Body Composition through Diet and Exercise

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24 episodes in this series

Episode 1 Body Composition: Managing Our Expectations
Confused by so many conflicting messages about nutrition and exercise? In this course, you'll learn the latest from the field of performance nutrition, with scientific research backing up every concept…
Episode 2 A Healthier Way to Measure Body Composition
If you want to feel, look, and perform better--whether that means lifting the grandchildren with ease or running a marathon--your weight is no way to chart your progress. Learn why…
Episode 3 How Food Is Digested and Absorbed
Learn about the chemical reactions involved in digestion and absorption and the mechanisms of nutrient partitioning--how nutrients are moved into specific storage areas in your body. Armed with this knowledge,…
Episode 4 Nutritional Needs and Cellular Function
What we eat affects the functionality of every microscopic process inside each of our 30 trillion cells. Learn how the nutrients absorbed from our food protect cells from damage, provide…
Episode 5 Bioenergetics: Converting Food to Energy
Bioenergetics, the process of converting food into a usable form of energy, is directly related to overall metabolism. Learn about the chemical work of the body's three energy-producing systems, the…
Episode 6 Carbohydrates: Composition, Storage, and Use
While the breakdown of carbohydrates provides the energy needed for all human functions, excess carbs can significantly disrupt good health. Exploring the complex relationship between carbs and the hormone insulin,…
Episode 7 Fat: Not the Nutritional Bad Guy
It's a common--but erroneous--belief that the amount of fat you eat is directly proportional to the amount of fat on your body. To the contrary, the latest research shows why…
Episode 8 Protein’s Critical Role in Body Composition
Proteins play an integral role in almost every physical aspect and function of our bodies--from hemoglobin to hair to hunger, from mitochondria to metabolism to muscles. Examine the body's use…
Episode 9 High-Protein Diets and Anabolic Resistance
Are high-protein diets a harmful fad potentially leading to kidney injury? Or should we believe the marketing messages touting protein powders as beneficial for muscles and strength? Dr. Ormsbee reveals…
Episode 10 Critical Micronutrients and Water
Learn about the life-sustaining functions provided by micronutrients--vitamins, minerals, and phytochemicals--along with water. While these nutrients are critical to regulating cell processes and metabolic pathways, many of us suffer from…
Episode 11 Food Labeling and Nutritional Choices
Given that most of us eat at least some processed foods--and that all calories are decidedly not created equal--nutrition labels can reveal the real impact of our food choices. Dr.…
Episode 12 Nutrient Timing and Frequency
Is breakfast really "the most important meal of the day," or is that just another nutritional myth? Should you eat 6 smaller or 3 larger meals per day? Scientific studies…
Episode 13 Nighttime Eating
Dr. Ormsbee explodes the myth that nighttime eating causes weight gain, explaining the fallacy in the myth's genesis. Numerous recent studies of both young and elderly, fit and obese individuals…
Episode 14 Evaluating Dietary Supplements
Marketing messages from the multi-billion-dollar sports nutrition industry come at us loud and clear. But have rigorous scientific studies revealed any supplements that can safely and effectively burn fat or…
Episode 15 Energy Balance and Weight Control
Your body is in energy balance when your daily energy output is exactly balanced by the energy of the food you consume. In this lecture, you will learn about the…
Episode 16 The Caloric Cost of Exercise
While caloric expenditure above resting levels is proportional to the duration and intensity of your exercise, small changes will make a difference, too--like consistently taking the stairs instead of the…
Episode 17 Exercise for Fat Loss
While there are an infinite number of exercise strategies to choose from, only a few are scientifically proven to help you lose body fat. New studies examining the effects of…
Episode 18 Exercise for Healthy Muscle Mass
Recent studies show that sarcopenia, the gradual loss of muscle mass as we get older, results primarily from chronic disuse and inactivity, not the aging process itself. Learn how to…
Episode 19 Hormones and Body Composition
Hormones are the chemical messengers that affect every aspect of our physiology from blood pressure to internal temperature, energy availability, and the storage (and loss) of body fat. Learn about…
Episode 20 Novel Ways to Change Body Composition
Learn what scientific studies reveal about some outside-the-box methods for helping weight loss and improving body composition. Should you dismiss the potential impacts that artificial sweeteners, detox dieting, plate size,…
Episode 21 Nutrition and Exercise: Special Needs
Explore how vegetarians can get the protein they need without turning to animal sources, how children can be provided the optimal exercise opportunities and nutrition to address their unique needs…
Episode 22 Set Point Theory and the Last Five Pounds
Learn how your hypothalamus works to maintain a certain preset level of body fat and weight, commonly known as the set point, and how can you influence that set point.…
Episode 23 Choosing Your Nutrition Plan
With so many choices, committing to a particular diet plan can seem overwhelming. So start by emphasizing nutritionally dense, minimally processed foods. And remember that even one positive habit you…
Episode 24 Motivation to Change Your Body Composition
Time to get started! Identify a few small changes to make to your nutrition and exercise programs, ones that seem the easiest to fit into your lifestyle. Set small, reachable…

Related videos

High-Protein Diets and Anabolic Resistance
Are high-protein diets a harmful fad potentially leading to kidney injury? Or should we believe the marketing messages touting protein powders as beneficial for muscles and strength? Dr. Ormsbee reveals the latest scientific truth about protein: how much protein you need to maintain health, improve metabolism, and meet your body…
Body Composition: Managing Our Expectations
Confused by so many conflicting messages about nutrition and exercise? In this course, you'll learn the latest from the field of performance nutrition, with scientific research backing up every concept presented. Clear, easy-to-understand explanations will provide all the information you need to set your personal body composition goals--and reach them.
Fat: Not the Nutritional Bad Guy
It's a common--but erroneous--belief that the amount of fat you eat is directly proportional to the amount of fat on your body. To the contrary, the latest research shows why you need to add specific fats to your diet for optimal health and to meet your body composition goals.
How Food Is Digested and Absorbed
Learn about the chemical reactions involved in digestion and absorption and the mechanisms of nutrient partitioning--how nutrients are moved into specific storage areas in your body. Armed with this knowledge, you'll understand why exercise is the best way to use your food to improve body composition!
Evaluating Dietary Supplements
Marketing messages from the multi-billion-dollar sports nutrition industry come at us loud and clear. But have rigorous scientific studies revealed any supplements that can safely and effectively burn fat or increase muscle mass? You might be surprised, as you consider whether or not to add these products to your diet…
Chair Yoga
For those of us with limited mobility, yoga on a floor mat can seem like an activity that we're better off skipping. But in this fun exercise session, you'll discover how you can still perform basic yoga routines to work your whole body--all from the ease and accessibility of a…
Choosing Your Nutrition Plan
With so many choices, committing to a particular diet plan can seem overwhelming. So start by emphasizing nutritionally dense, minimally processed foods. And remember that even one positive habit you adopt and stick with can make a positive long-term impact on your body composition and health.
Motivation to Change Your Body Composition
Time to get started! Identify a few small changes to make to your nutrition and exercise programs, ones that seem the easiest to fit into your lifestyle. Set small, reachable goals that you're confident you can stick with--and you will be successful.
Harmony Is the Ultimate Goal
Continue your study of the principles of tai chi with the art's most fundamental concept: when you're in harmony and balance, everything works better. Consider how this applies to your body, your mind, and your relationships with others. Learn the first two movements of the Yang-style 40 form: commencing and…
Set Point Theory and the Last Five Pounds
Learn how your hypothalamus works to maintain a certain preset level of body fat and weight, commonly known as the set point, and how can you influence that set point. If you feel that you've plateaued, check back with these basics to help you accomplish your personal body-composition goals.
Qigong—Practicing Fluid Movement
Explore the world of qigong, an Eastern practice that focuses on slow, deliberate movement integrated with key breathing exercises to increase your mindfulness. With this session, you'll learn how to tap into the healthy flow of your internal energy--and encourage the balance of opposing forces within your body.
Pilates In Pregnancy
Everything you need to prepare for a healthy pregnancy, enjoy a healthy pregnancy or get back into shape after pregnancy, safely and effectively. And it doesnt matter if you have never done Pilates before, this program is suitable for all studentsbut dont take our word for it - read what…