E6 Understanding Calories: What They Are, What They Do, and How to Get Them Right

Host: Christopher L. Camp, M.D.

Guest: Jason Ewoldt, M.S., RDN

There aren’t many words out there than can conjure up emotions, confusion, and frustration quite like the word we are discussing today, and that word is “calories.” However, a discussion on calories doesn’t have to be so complex and loaded with this unnecessary baggage. Today, we are going to bring clarity to the topic by focusing on what you really need to know from both a scientific and practical perspective. In addition to better understanding what they are, we will discuss ways to help you know what your body’s caloric needs are for losing weight or maintaining a healthy weight. Finally, we will discuss practical strategies that help you achieve your fitness and health goals.

The three big questions we will tackle in this episode are:
1) What are calories, and why do they matter?
2) Why do people often misunderstand calories, and why is it so hard to get it right?
3) What can I do to figure out my caloric needs and actually stick to them?

To help us answer these questions, my guest today is Jason Ewoldt M.S., RDN, who is a registered and licensed dietician and certified sports specialist dietician at Mayo Clinic.

 

How to start a Mayo Clinic Human Optimization Project “Pod-Club”:
Step 1: Find 2-30 friends who want to get better
Step 2: Choose your episodes (can be focused on specific themes or random)
Step 3: Listen to/watch the episodes
Step 4: Meet with your group to work through the provided discussion questions in the PDF for each episode, and feel free to add your own!
Step 5: Celebrate the fact that you are turning passive knowledge into action!

 

Discussion Questions for this Episode:

1. The podcast defines calories both scientifically and practically, then expands on their importance beyond weight. Take a moment to reflect. What did you think about calories prior to listening? What new information will you consider after listening?
2. Jason Ewoldt, MS, RDN details the negative consequences of both consuming too many and too few calories. Which of these non-weight-related consequences (e.g., fatigue, irritability, immune function, hormone impact) have you personally experienced or observed? What is one thing you might approach differently now?
3. The episode debunks common myths like "calories don't matter" or "timing is everything," emphasizing that total calories are the most important factor, followed by quality, then timing. How has this hierarchy of priorities (amount > quality > timing) shifted your perspective on managing your diet?
4. The concept of "empty calories" versus "nutrient-dense foods" is discussed. Can you identify some foods in your current diet that might be considered "empty calories" and some that are "nutrient-dense?” What small changes could you make to increase your intake of the latter?
5. As discussed during the podcast, it is generally easier to reduce calories through diet than to burn them through exercise for weight management. Does this resonate with you or have your experiences seemed different?
6. The challenge at the end of the episode asks listeners to guess their daily caloric intake and then track it for a week. What do you anticipate learning about your eating habits and portion sizes by undertaking this tracking exercise?
7. The "all or nothing" mentality regarding diet setbacks is a common struggle. What strategies from the podcast (e.g., focusing on weekly averages, identifying triggers, non-caloric celebrations) could help you maintain consistency or get you back on your plan after an occasional slip-up?
8. Jason suggests that while lifelong tracking isn't the goal, using trigger points (e.g., a certain weight fluctuation) to re-engage with tracking can be beneficial. How might you implement a similar "trigger point" system to maintain awareness and control over your caloric intake long-term?

 

Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize
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YouTube: The Human Optimization Project - YouTube

Email: optimize@mayo.edu