Dieting and Behavior (01:48)
Most people stop weight loss regimes after two weeks. Distraction and lack of motivation are major factors.
Increasing Activity Study (03:31)
One group of Darby University office workers will follow standard public health advice; one group will compete for prizes; and one group will collaborate to reach their health goal. Researchers will track their progress with pedometers and apps.
Kudzu to Reduce Drinking (05:01)
Research suggests an ancient Chinese remedy may help cut alcohol consumption. Isoflavones are thought to quicken alcohol's effects on the brain. Dr. Gabrielle Weston tests volunteers taking kudzu against a placebo control group; kudzu decreases their consumption by twenty percent.
Gut Bacteria and Metabolism Study (04:09)
Israeli researchers are finding that gut microbes cause people to react differently to different types of food. Dr. Saleyha Ahsan participates in a trial testing how her blood sugar levels react to different foods over a week, compared to another volunteer.
Personalized Nutrition Project (03:17)
Dr. Ahsan and Leila have different blood sugar reactions to eating white bread. Israeli researchers hypothesize that gut bacteria contribute to how individuals react to different foods. Altering our diet may change gut microbes and improve our health.
Elderly Sleep Study (02:37)
Dr. Chris van Tulleken visits a retirement community, where inhabitants suffer from poor sleeping habits. Researchers collect saliva samples to measure melatonin levels throughout the day, and track sleep patterns through movement tracking watches and journals.
Improving Insomnia (04:35)
Melatonin peaks too early or is low overnight for study participants. They are instructed to rise early, let in light, restrict caffeine after noon, eat foods containing melatonin, and restrict evening alcohol. Their sleeping patterns improve, over a week.
Household Weight Loss Strategies (03:02)
Michael Mosley cannot resist sugary snacks in his home. Researchers suggest putting away all food beside fruit, placing healthier foods in front of less healthy foods in the refrigerator, and leaving casseroles on the stove to discourage second helpings.
Personalized Nutrition Results (03:49)
Dr. Ahsan participated in a study of how her blood sugar reacts to different foods, compared to another woman. She learns which foods cause glucose spikes. Her gut bacteria composition is less diverse than Leila's; consuming only "good" foods should improve her microbial profile.
Altering Gut Bacteria Composition (02:01)
After two weeks of eating foods that do not spike her blood sugar, Dr. Ahsan's microbes associated with obesity and Type II diabetes decrease, while those associated with glucose tolerance increase. Israeli researchers aim to use stool samples to develop personalized diet plans.
Running Effectiveness Study (03:07)
Dr. Weston compares jogging outdoors to jogging on a treadmill. Running outside uses more energy due to wind resistance; treadmills distort our speed perception. Repetitive treadmill movement can lead to joint injuries, while uneven terrain strengthens ligaments and improves balance.
Exercise Debate: Limit Exercise (03:24)
The U.K. government recommends 150 minutes of moderate activity weekly. Professor Sanjay Sharma cites studies showing that too much exercise can cause scar tissue, damaging the heart and increasing risk for sudden death. He recommends walking 30 minutes per day.
Exercise Debate: No Exercise Limits (03:28)
Professor Alejandro Lucia studies elite athletes, and argues that intense exercise will not damage a healthy heart. He recommends 450 minutes of exercise per week for optimum health benefits. Mosley agrees with Dr. Sharma's recommendation of 30 minutes daily.
Increasing Activity Study Results (04:17)
Volunteer groups have been trying to adopt healthy behavior through competition and cooperation, against a control group following public health advice. The cooperative group takes the most steps, overall. Researchers conclude that social pressure motivates us to maintain resolutions.
Credits: Resolutions: Episode 4—Trust Me…I'm a Doctor, Series 4 (00:31)
Credits: Resolutions: Episode 4—Trust Me…I'm a Doctor, Series 4
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