We Don't Feast Too Much, We Famine Too Little

We Don’t Feast Too Much, We Famine Too Little

Feast and Famine.

Diabetes, Metabolic Syndrome, Pre-diabetes, Cardio-metabolic syndrome, obesity, Alzheimer's......

It is not that we feast too much, it is that we famine too little.

Our body is not designed for continuous food intake, plain and simple. Especially not 3 meals a day with 3-4 snacks in-between.

Believe it or not, but eating all day, every day, as most people do now is driving disease and causing us to age faster than we should.

Without breaks from eating hormones and organs burn out, our liver gets clogged up, and our energy drops as our body breaks down.

The truth be told, we don't eat too much we eat too often.

If we ditch sugar and grains and give ourselves breaks in between meals and some eating days off we would see a dramatic drop in all preventable chronic diseases, every, single, one of them across the board.

Add in some exercise, like lifting heavy weights, and build some stress resilience, like paced breathing, and you can actually get through this life experience free from chronic disease.

Our body, our metabolic system, NEEDS famine. It needs fasting to reset and work properly. It is part of the human experience and there is no way around it. It is a must to include some sort of fasting or rotational fasting concept in any healthy lifestyle.

The evidence is clear, the results undeniable. Nothing to lose but pain and disease.

Give it a shot!

We can do better.
Dr. Don

Against The Grain

Against The Grain

Getting and Staying Healthy Means Going Against the Grain

The title of this article is both literal and figurative. The literal element is the fact that if you want to get and stay healthy you have to give up eating grains.

The figurative side is that eating a diet that is grain-free here in America is definitely doing the opposite of what most people are doing and are being told to do by our government and the largest medical associations.

There is a growing consensus regarding inflammation and its negative role in our health and the development of common degenerative conditions. The harder question to answer is, "Where is all the inflammation coming from."

I would suggest that one of the biggest single contributing factors in the inflammatory level in Americans is the up downswing of blood glucose and insulin as a result of the standard American diet is its inclusion and dependency on grains,

This is especially true for processed grains. In my practice and teachings, we call grains, "Super Sugars," due to their ability to spike blood glucose and insulin. In some cases, grains can throw off our glucose more than refined sugars, and for a longer time.

An article from the American Journal of Clinical Nutrition tested wheat in our diet against oats and found the following in a study that went on for 12 weeks measuring risk factors for heart disease:

While the oat group saw improvements in most markers, the wheat group saw severe harmful effects on the blood lipid profile:

- Increase in LDL by 12%.
- Increase in LDL particle number by 14.2%.

- Increase in small, dense LDL (very, very bad) by a whopping 60.4%!

This is a significant increase in one's risk of coronary heart disease. You may have noticed that the wheat group here was compared to a group eating oats, which did not have a negative effect, some even had an improvement in these factors.

Before you get on the oatmeal bandwagon, other tests have been run and repeated on individuals that showed that oatmeal spiked blood glucose in the same manner and degree as a 12 ounce Pepsi cola.

So why the apparent benefit in the wheat study for oats? The participants were eating diets with regular inclusion of wheat prior to changing to oats.....have to read the fine print. So, it was not the oats that produced the apparent benefit but rather the elimination of the wheat.

The bottom line, processed grains do damage to our systems. They are "Super Sugars" that will swing our blood sugar as out a whack as drinking straight processed, refined sugar or high fructose corn syrup. NOT GOOD.

Not only does the major swings in our blood glucose affect our insulin levels creating systemic inflammation but the large swings in blood glucose lead to an intermittent hypo-glycemic state in the brain that can lead to excite-toxic brain cell death...brain damage!

The number one wheat or grain product in the country is flour. I would love to report here that alternative flours such as almond, coconut, or rice flour are any better but the preliminary research looks as if they are not.

Any refined "flour" type of product breaks down the original ingredient, isolates it, and processes it to the point where the body does not recognize it as a whole food any longer and this sort of blood sugar, insulin, brain damage can be the result.

What is the answer? For me and my family, it is about giving up the grains or at least making a conscious choice to cut them out drastically and make efforts to counter any of the negative effects they might play on us or our health.

Seem drastic? So is the disease that can come from continuing to consume them, the choice is yours.

Remember, we are here to support you in any choice you make, do not hesitate to talk through these options with your coach.

Dr. Don

Return From The Dark Side Of Intermittent Fasting

Return From The Dark Side Of Intermittent Fasting

Return from the Dark Side of Intermittent Fasting.
Part 12 in the series, “Fasting and Autophagy”

Ok, so we know that there are many potential downsides to IF the way most people are doing it these days.

Based on large data pools from research done here and internationally, I want to propose the following eating options for optimal health impact and healing:

Eating Windows
Meal Distribution
Reducing Risk of Cardiometabolic Injury (weight gain, diabetes, CVD, Accelerated Aging)

Eating Window:

“Early Time Restricted Eating” (eTRE) is better than Delayed (dTRE). Optimal first mealtime is within about 1 hour of waking and extending the total TRE eating window 6-9 hours, 7-8 being the sweet spot. It’s important not to eat late in the day to avoid increased risks. Eating should finish by 8 p.m. at the high end, and 6 being optimal.

Meal Distribution:

2 meals over a 7-8 hour eating window starting at 7-9 a.m. offers the best metabolic response I have found. By creating a second autophagy cycle (recycling and repair) between meals increases the efficiency of the first cycle from the previous evening. Eating in a pyramid model with the majority of your food in the first meal and less in meals following, with 50% for breakfast, 35% for lunch, and 15% for dinner, offers a compounding benefit beyond preventing metabolic complications.

Reducing the risk of Cardiometabolic injury:

Time-Restricted Eating is shown to be “effective in lowering fat mass, blood pressure, triglyceride levels, and markers of oxidative stress, versus controls and deemed safe, producing few adverse events.”

This finding was found most significantly in people with metabolic syndrome, type 2 diabetes, pre-diabetes, and obesity. It was also effective in people with a healthy weight, free of metabolic issues, athletes, as well as people who train with resistance and cardio. All benefits were achieved independently from the effects of weight loss, and calorie restriction.

Other behavioral benefits noted included, a general decrease in hunger, decreased overall food intake without trying, improved sleep and daily energy, and increased metabolism.

Making meals high fat with LOW insulin-producing foods adds another independent benefit in fat loss, lean muscle gains, insulin resistance, and improved glucose tolerance. Lowering carb intake has been shown to increase daily resting energy expenditure (REE) and reduce Ghrelin causing a decrease in hunger.

Exercise, especially in the fasted state, magnified the autophagy process and enhanced positive health outcomes. It was repeatedly noted that intensity training produced greater metabolic health improvement and autophagy efficiency. The model I promote is called “Variable Output Exercise” and it is a form of intensive training with an emphasis on metabolic impact.

Improving sleep was another independent variable that could improve or degrade metabolic health. One night of disturbed sleep can lower the following day's metabolism by 6% compounding, and produce detectable insulin resistance markers. Eating late, eating a heavy last meal of the day, both push back our day/night bio-cycles and cause increased cortisol later in the AM that can potentially cause a false “Dawn Phenomenon” like elevated morning blood glucose reading. I call it the “Pseudo-Dawn Phenomenon.”

More on sleep and sleep programs (Morpheus) designed to target these issues to come.

Some IF’s will not like to hear this. I get it, I was in the same boat and for years promoted the eating structure that is now called IF. I am not attached to being right or things being my way. I am attached to doing all I can to be current and accurate with my protocols since I use them personally, with my family and patients, clients, and in my programs.

Luckily, I noticed the issues above early on and shifted through clinical experience and continued study, testing, and some trial and error.

Tomorrow I will post on how I believe you can avoid nearly all of these cardiometabolic risks and magnify the health benefits at the same time.

Keep sharing, asking questions, and watch for the next piece here soon!

We can do better,
Dr. Don

The Plant Based Eating Plan

The Plant Based Eating Plan

As requested, here is an example of some Insulin Friendly Living plant based meals.

Remember: No recipe is 100% perfect. There may be ingredients that are less insulin friendly than you are looking for or not the type of product you want to use. In these cases, make a swap!

Everyone has a different hormonal profile, metabolic history, and current health status. This combined with different health and weight loss goals will make for a wide variety of potential objectives for your Insulin Friendly Living efforts.

Use any recipes and meal plans as a reference not a prescription!
Dr. Don

The Plant Based Eating Plan

How Can I Do All The Right Things And Still Not Lose Weight?

How Can I Do All The Right Things And Still Not Lose Weight?

How can I do ALL the right things and still NOT lose weight?

Please watch this short video and then into the comments type your biggest insight or "take away" from it.

Other Insulin Friendly Lifestyle members will be doing the same so feel free to reply to any comments posted and give support!

After that you can hit "Done" and be on your way.

Look at that shirt...oh man!