This is Dr. Susan Thompson. She’s a cognitive neuroscientist who has turned her hand to helping people to lose weight and maintain it at a lower level, using psychology to combat overeating. She is the founder of “Bright Line Eating”.

We’ll say up front: it’s not without some controversy, and we’ll address that as we go, but we do believe the ideas are worth examining, and then we can apply them or not as befits our personal lives.

What does she want us to know?

Bright Line Eating’s general goal

Dr. Thompson’s mission statement is to help people be “happy, thin, and free”.

You will note that this presupposes thinness as desirable, and presumes it to be healthy, which frankly, it’s not for everyone. Indeed, for people over a certain age, having a BMI that’s slightly into the “overweight” category is a protective factor against mortality (which is partly a flaw of the BMI system, but is an interesting observation nonetheless):

When BMI Doesn’t Quite Measure Up

Nevertheless, Dr. Thompson makes the case for the three items (happy, thin, free) coming together, which means that any miserable or unhealthy thinness is not what the approach is valuing, since it is important for “thin” to be bookended by “happy” and “free”.

What are these “bright lines”?

Bright Line Eating comes with 4 rules:

1. No flour (no, not even wholegrain flour; enjoy whole grains themselves yes, but flour, no)
2. No sugar (and as a tag-along to this, no alcohol) (sugars naturally found in whole foods, e.g. the sugar in an apple if eating an apple, is ok, but other kinds are not, e.g. foods with apple juice concentrate as a sweetener; no “natural raw cane sugar” etc is not allowed either; despite the name, it certainly doesn’t grow on the plant like that)
3. No snacking, just three meals per day(not even eating the ingredients while cooking—which also means no taste-testing while cooking)
4. Weigh all your food (have fun in restaurants—but more seriously, the idea here is to plan each day’s 3 meals to deliver a healthy macronutrient balance and a capped calorie total).

You may be thinking: “that sounds dismal, and not at all bright and cheerful, and certainly not happy and free”

The name comes from the idea that these rules are lines that one does not cross. They are “bright” lines because they should be observed with a bright and cheery demeanour, for they are the rules that, Dr. Thompson says, will make you “happy, thin, and free”.

You will note that this is completely in opposition to the expert opinion we hosted last week:

What Flexible Dieting Really Means

Dr. Thompson’s position on “freedom” is that Bright Line Eating is “very structured and takes a liberating stand against moderation”

Which may sound a bit of an oxymoron—is she really saying that we are going to be made free from freedom?

But there is some logic to it, and it’s about the freedom from having to make many food-related decisions at times when we’re likely to make bad ones:

Where does the psychology come in?

Dr. Thompson’s position is that willpower is a finite, expendable resource, and therefore we should use it judiciously.

So, much like Steve Jobs famously wore the same clothes every day because he had enough decisions to make later in the day that he didn’t want unnecessary extra decisions to make… Bright Line Eating proposes that we make certain clear decisions up front about our eating, so then we don’t have to make so many decisions (and potentially the wrong decisions) later when hungry.

You may be wondering: ”doesn’t sticking to what we decided still require willpower?”

And… Potentially. But the key here is shutting down self-negotiation.

Without clear lines drawn in advance, one must decide, “shall I have this cake or not?”, perhaps reflecting on the pros and cons, the context of the situation, the kind of day we’re having, how hungry we are, what else there is available to eat, what else we have eaten already, etc etc.

In short, there are lots of opportunities to rationalize the decision to eat the cake.

With clear lines drawn in advance, one must decide, “shall I have this cake or not?” and the answer is “no”.

So while sticking to that pre-decided “no” still may require some willpower, it no longer comes with a slew of tempting opportunities to rationalize a “yes”.

Which means a much greater success rate, both in adherence and outcomes. Here’s an 8-week interventional study and 2-year follow-up:

Bright Line Eating | Research Publications

Counterpoint: pick your own “bright lines”

Dr. Thompson is very keen on her 4 rules that have worked for her and many people, but she recognizes that they may not be a perfect fit for everyone.

So, it is possible to pick and choose our own “bright lines”; it is after all a dietary approach, not a religion. Here’s her response to someone who adopted the first 3 rules, but not the 4th:

Bright Lines as Guidelines for Weight Loss

The most important thing for Bright Line Eating, therefore, is perhaps the action of making clear decisions in advance and sticking to them, rather than seat-of-the-pantsing our diet, and with it, our health.

Want to know more from Dr. Thompson?

You might like her book, which we reviewed a while ago:

Bright Line Eating – by Dr. Susan Peirce Thompson

Enjoy!

Why we eat too much (and how we can fix that)

This is Dr. Andrew Jenkinson. He’s a Consultant Surgeon specializing in the treatment of obesity, gallstones, hernias, heartburn and abdominal pain. He runs regular clinics in both London and Dubai. What he has to offer us today, though, is insight as to what’s on our table that puts us on his table, and how we can quite easily change that up.

So, why do we eat too much?

First things first: some metabolic calculations. No, we’re not going to require you to grab a calculator here… Your body does it for you!

Our body’s amazing homeostatic system (the system that does its best to keep us in the “Goldilocks Zone” of all our bodily systems; not too hot or too cold, not dehydrated or overhydrated, not hyperglycemic or hypoglycemic, blood pressure not too high or too low, etc, etc) keeps track of our metabolic input and output.

What this means: if we increase or decrease our caloric consumption, our body will do its best to increase or decrease our metabolism accordingly:

• If we don’t give it enough energy, it will try to conserve energy (first by slowing our activities; eventually by shutting down organs in a last-ditch attempt to save the rest of us)
• If we give it too much energy, it will try to burn it off, and what it can’t burn, it will store

In short: if we eat 10% or 20% more or less than usual, our body will try to use 10% to 20% more or less than usual, accordingly.

So… How does this get out of balance?

The problem is in how our system does that, and how we inadvertently trick it, to our detriment.

For a system to function, it needs at its most base level two things—a sensor and a switch:

• A sensor: to know what’s going on
• A switch: to change what it’s doing accordingly

Now, if we eat the way we’re evolved to—as hunter-gatherers, eating mostly fruit and vegetables, supplemented by animal products when we can get them—then our body knows exactly what it’s eating, and how to respond accordingly.

Furthermore, that kind of food takes some eating! Most fruit these days is mostly water and fiber; in those days it often had denser fiber (before agricultural science made things easier to eat), but either way, our body knows when we are eating fruit and how to handle that. Vegetables, similarly. Unprocessed animal products, again, the gut goes “we know what this is” and responds accordingly.

But modern ultra-processed foods with trans-fatty acids, processed sugar and flour?

These foods zip calories straight into our bloodstream like greased lightning. We get them so quickly so easily and in such great caloric density, that our body doesn’t have the chance to count them on the way in!

What this means is: the body has no idea what it’s just consumed or how much or what to do with it, and doesn’t adjust our metabolism accordingly.

Bottom line:

Evolutionarily speaking, your body has no idea what ultra-processed food is. If you skip it and go for whole foods, you can, within the bounds of reason, eat what you like and your body will handle it by adjusting your metabolism accordingly.

Now, advising you “avoid ultra-processed foods and eat whole foods” was probably not a revelation in and of itself.

But: sometimes knowing a little more about the “why” makes the difference when it comes to motivation.

Want to know more about Dr. Jenkinson’s expert insights on this topic?

If you like, you can check out his website here—he has a book too

Why We Eat (Too Much) – Dr. Andrew Jenkinson on the Science of Appetite