The expertise and research of this NOTeD guest, professor and world renowned nutrition researcher, Dr. Barbara Rolls PhD, has been some of the most impactful on the thousands of lives I have touched throughout my career as a Metabolic and Lifestyle Medicine Specialist.

Her seminal work on how fullness is intimately related to the total weight of food we eat, and how much the internal water of food can impact the weight of food is, to me, the most powerful concept in how to achieve weight loss without significant hunger, bar none. And her studies also reflect some of the most solid science in support of why to manage not only our weight, but our overall health, by prioritizing whole fruits and vegetables.

In this interview we explore some of the personal side and journey of Dr. Rolls too as well as her path to becoming international nutrition royalty (my word, not hers, but she deserves it).

We discuss the calorie density findings of the Premier Trial and how participants encouraged to eat more high nutrient density, low calorie density foods and focus on portion control only for higher calorie density (i.e., high calories per bite) foods not only lost the most weight. But were the least hungry AND were able to do so while eating almost half a pound more food per day than the group provided eating guidance based on portion control alone!

We discussed her Volumetrics books (I read her first several times over and her third is in the mail) and tips like how to easily cut calories and be happy when going out to a restaurant, as well as her even her favorite ways to stay physically active!

Yes, Dr. Rolls deserves to be one of my career heroes. I cannot thank her for enough for joining NOTeD.

With that warm-up, I hope you now take the time to sincerely enjoy the embedded video with such a magnificent soul. One who has given us so much hope for managing calories without undo fear of hunger, nor any need to "absolutely give up" our non-negotiables, only to manage them smartly with conscious portion and frequency control (but with pleasure!).

I know I was smarter after the interview. And I think you'll feel a whole lot smarter, and better about food overall too. So by all means, click play and savor the brain food she provides us all. Bon appétit!

Tom Rifai MD FACP
CEO, Reality Meets Science®
Inventor, 5 Keys to Optimal Wellness System

NOTeD (News Of The Day) Editor, True Health Initiative

Harvard Online Course Director: Nutrition and the Metabolic Syndrome

Wayne State University, Assistant Professor of Medicine