Drop Belly Fat by Reducing Insulin NOT Calories! with
Most of us know now that all calories are not the same, and the old model of calorie deprivation for weight loss simply doesn't work long-term. Especially in midlife, we can turn into fat storing machines due to hormone change: most importantly, insulin resistance.
Today I'm talking to @drleahatoz all about insulin resistance- what is it, why does it happen and how do we overcome it with several simple and easy to implement lifestyle changes. Her positive message will show you how you CAN be successful and achieve your optimally healthy body composition, and keep it for the rest of your life.
====================================
Interested in booking an appointment? Click here: completemidlifewellnesscenter...
Get my best-selling book, Sexually Woke: Awaken the Secrets to Your Best Sex Life in Midlife & Beyond: amzn.to/3rm47IU
Follow me on social media:
Instagram: bit.ly/3guuEg4
Facebook: bit.ly/300hzbW
Podcast: apple.co/3ePe5NJ
TikTok: bit.ly/3VaLBAW
Learn more about me: drsusan.com/
MD also here. I believe the actual biggest culprit with resistant fat loss is high stress lifestyle--> high cortisol which is a glucocorticoid which spikes both blood glucose and insulin. No diet etc is going to impact fat loss in the presence of high chronic cortisol from high stress lifestyles and emotional trauma/dysregulation. Then that feeds into poor diets and a vicious cycle commences. Emotional status in the backdrop of weight issues and any toxic habits such as drinking or smoking too much, etc needs deeper review.
Totally agree we did touch on cortisol, but it's a topic that needs a part two!
@@drsusan yes! It's so prevalent now, it clouds the etiology of so many diseases and hormonal dysfunction. Emotional unhappiness, economic insecurity, environmentally and mentally toxic environments, high work stress and responsibilities without effective coping skills or release of the stress in body/mind, etc all contribute, on top of what was nicely covered in your video. It's the hidden epidemic now and the insulinemia might actually be secondary or even tertiary, not the primary, issue. Will look forward to part 2!
I appreciate this comment so much. The judgemental society that we lives in quickly jump into suggestions on eat less and diet, has no clue on what the story behind. I myself an active individual who burn much more calories than anyone else I know around and eat clean and wholesome, struggling with high stress and cortisol, results of past trauma. I just say it is much more than food and exercise that in play, and move on. 😊
@@jincythomas03 you're very welcome, you're not alone and I truly believe it's time us in the allopathic realm recognize that wholesome human care is the way to go. Labs only tell part of the story, but what led up to the labs or imagining results being deranged? What is the patient going through in their life? What's their lifestyle like that might be contributing? So much is left on the table when neglecting to review all aspects; soul, body, spirit.
Exactly!
65 year old lady here .... I've always said if my weight impacted my health I would get my act together .... Blood results .... High cholesterol. ... Pre diabetic .....and elevated blood pressure ..... Boy was that a wake up call ..... Started healthy eating .... Exercising as much as I can . Not joined a gym exercising at home with weights and cardio . speed walking for half an hour if the weather is ok then walking my daughters dog ..... Good quality supplements .... Slowly but surely things are improving .... And yes this is definitely a life style change .... Not a short time fix ...... Because straight away it was oh you need to go on statins .... Blood pressure tablets .... I said no ..... I'll help myself thank you. ... Feeling better .... Belly fat going .... Feeling stronger too. .... Brilliant video and information. Thank you.
Check out Dr Berry and the carnivore diet.
I applaud you ❤
Smart to avoid the drugs and focus on lifestyle.
Thank you for your comment! My issue is nutrition. How did you accomplished that?? TY!
I'm with you on this journey ❤ I also love KZhead videos: Fabulous 50's workouts Leslie Sansone Walk Petra Genco Get fit with Rick They are all helpful and fun workout videos!!! Enjoy along with me! They're doable in ANY weather! 😁🥰👍👌
Stress has made me huge in comparison to my weight pre-menopause. That coupled with a lack of sleep and estrogen is just...CHALLENGING!
What does an ideal meal look like with the 30 grams of each…Protein, Carbs and Fiber? Like what is a good breakfast, lunch and dinner?
Guys, an easy way to get fiber + protein is through lentils. Look up moong dal or mung beans. It takes about 15 minutes to cook a cup of mung beans in the instant pot. Throw in some spinach too.
Worst possible recommendation, sorry
It is very economical and green and very tasty too. You can add turmeric when you cook the lentils to fight inflammation.
@@TheVktube I thought lentil# and mung beans are two different creatures?
@@antjee😂
Best protein is from a nice rib eye steak. Also super low in carbs virtually no carbs
I am not overweight. I’ve always been about 120 pounds my entire adult life, but now in my mid-50s my muscle tone and fat ratio have shifted even though I work out and do yoga every week. I realized I just can’t eat the carbohydrates like I used to. I’ve been vegetarian for 30 years, but now I am focused on eating more plant protein plus eggs and healthy fats and staying away from the starch and sugar. what’s helped me is an app on my phone to track my macros and also giving up alcohol except on special occasions. Good luck ladies wishing you all the health and happiness in the world. 💕🥳
Eggs have far too many health drawbacks. Animal protein is metabolized acidically and promotes inflammatory processes in the body, plants are metabolized alkaline and have an anti-inflammatory effect.
Please add some strength training to the mix! Yoga is great for mobility but it doesn’t provide enough stress to maintain lean body mass and prevent bone loss.
@@chantallxvx4102eggs are one of the most nutritious foods, you absorb 50 % of the nutrients, plants maybe 15% + you will always be hungry on plant food. not a solution for most people.
What's the app for tracking macros?
I love how you bring out shuttle off a bad thought with a positive one
Great video ladies! You summed it all up perfectly. Thank you!!!
I quit alcohol. Cutting back on sugar and love fiber. Sleep great and walk 3 miles per day. Also do stairs alot per day.But losing weight so slowly. Goal is only ten lbs.
Excellent video!
This is the best thing I’ve heard today! Great info!!!
Thank you so much for this video. I feel like you are talking straight to me.
An amazing video! Just what I needed. I will save this video. I will rewatch this over and over. I will subscribe and I will look into making an appointment with you. I live in California, I am not sure how we will work, but I will call you office to get those questions answered. I thank you so very much to you both.
Thank you, truthful information!
What a great video, Im passing it on to everyone!! Thank u for the great advice!!
Wonderful insights. Thanks for sharing
Great video and good reminders of the importance of taking care of our bodies.
Thank you so much ladies, glad I found this 😊
So many great pointers that hit on many of my challenges! Thank you!
Excellent talk ladies. Topic and delivery xx❤
Thank you for this informative video!
Well, it would be quite unusual for uterine cancer to be hereditary, but certainly check with your physician. Other cancers like ovarian cancer are more likely to be hereditary, and there is genetic testing that we can do to see if we are at higher risk.
You ladies are amazing! Thank you so much for this video! 💜
Thank you so much. You guys just gave me the keys to a successful long life. I appreciate you both so very much. God Bless!
You know, I watch a ton of videos, mostly on the subject of health. Very glad I stumbled upon you - there was SO much that resonated with me & so I will share with my sisters! Much gratitude for sharing this with us!
I needed to hear this and a great reminder thank you , stress sucks and I feel like there's no way out from it, the world is not built for us in this way
That was sincerely the most tender, respectful explanation of grief. Thank you. It will help me support others and myself in times of loss and beyond.
This is so true……yes on the high fiber and some protein, no or little sugar…watch the salt intake…this works for me! I still struggle on drinking water however. This was a great video!!
Great video. Both of my parents are diabetic and my mom has recently been diagnosed with pancreatic cancer. I think this information could benefit both of them.
Thank you so much. You ladies did such a great job explaining this is such an understandable way.
God Bless you both! This information was so broken down and made easy, which in turn makes it SUPER HELPFUL!!!!
Great information. I have learned most of this information reading many books but this video and Part II are great videos to send to friends and family who don't want to read the many books.
Thank you ❤
I like the 30/30/30 rule. 30g protein per meal. 30g fiber/day. No more than 30g carbs/meal.
❤❤Wow! One of the best info packed video. I don’t miss a video of yours. Thanks for helping navigating menopause. ❤❤
Thank you for sharing this knowledge. I have known/understood pieces of the puzzle but couldn’t actually fit the pieces together…until now:)
Thanks you two. I so appreciate all these great insights. I am working to be very healthy, rehab my body, and do body recomposition after a tough medical diagnosis. I have learned a lot of this through trial and error. But it is incredibly helpful to have this confirmed by health experts.
I just started berberine. I hope it helps. Im down 40+ pounds from Mounjaro and IF, and trying to keep it off.
My husbands blood sugar numbers have been as low as 86 in the mornings (usually100-we are both pre diabetic) thanks to berberine! It took about a month to kick in, but we are thrilled!
@@LilCraftyNook How much berberine does he take, how many mgs?
I am also interested to know
Great video. I’m 71 and my weight has increased the past few years. I’m going to try the 30g/meal carbs. I want my belly fat to lessen. I can see as I track my daily foods that it just may be the cause.
I love whole grain farro and whole grain oat groats! They actually have a nutty flavor.😜
Excellent video. Great reminders on the daily habits for staying healthy. I love the 30-30-30 rule!
Hi Jennifer, how's your day going with you?
90g protein is borderline insufficient protein for a female, and a male should be higher at 150g total daily protein. Arguably, 30g carbs per meal is too much also, and while a good start, should be lower at 15-20 or 25g per meal max, depending on the gender. I tell my patients to track their carbs for a full week. Females should be under 350-400g, males under 500g. Total Carbs are the problem. Calories are irrelevant.
I read from a book about menopause that coffee makes pancreas to release more insulin and as a result bloodsugar drops. So soon you start craving sweets. I would be grateful to hear your perspective about that.
Check out the book "Caffeine Blues," eye opener!
I thought coffee made you more insulin resistance, hence it gives you a boos of energy specially when you eat something with it. And it actually wasn't making your bloodsugar drop. Mhhhh Nontheless, for people who have cortisol issues and have fatigue are better off without coffee.
Loved this…Realizing now my labs are NOT normal as I was told😩I GAINED 3#s on estrogen 1 mg and Progesterone 200 mg, so I stopped it🤯Had low estrogen, progesterone and testosterone, DHEA. Insulin 11.5.
This presentation was wonderful. I felt overwhelmed before...now I feel empowered and hopeful that I can make an impact on my weight gain. I have always been slender until menopause. Im now a good 25 lbs over what I feel is a good wt for me. I feel defeated and depressed. I will implement all of these suggestions immediately and hope to see a slow improvement. Thank you!
Have you had any luck?
@@jennylowe4486 I have dropped a small amount. 5 lbs. I live in a cold climate so my outdoor activity level will be increased shortly. Hoping that will have an added positive effect shortly.
Thank you for this very interesting and informative talk. Part of it reinforced what I already knew, but some of the concepts were new. I am mostly vegetarian, with the addition of a bit of fish, but trying to implement the 30/30/30 rule is going to take a bit of research and thinking!
Glad it was helpful!
Min. 33:22. So important. Need to do it more so thanks for the reminder -also Min. 33:48 HALT.
Great video, great overall picture! I would add regular meals, as snacking causes continuous insulin spikes, and I personally don't fast for more than 12-14h max, to not freak out and increase my adrenal hormones. Went gluten and dairy free, eat mostly plant based. Consistency is key, it requires a lifestyle change, not periodoc dieting! And yes, stress is one of the biggest triggers of this and a lot of autoimmune diseases, along with gut health.
Haven’t had any meat dairy salt sugar oil good bread, dried fruit in almost three years. Today lost one of my best pure silver earrings so I said screw it and bought a big cheeseburger and fries with a real Dr Pepper. Can’t hardy move and I will top it off after 5:00 with two 10 oz glasses of Merlot. Tomorrow is another day and I plan on a 5 mile combined think walk. Hope I can still do two things at once. Enjoyed the talk
Wow, I am very impressed by your 3 year streak! TY for commenting!
im hearing rid oils, fake food , only real and fruit and veggies no meat ... heart disease can correct ... weird right ?
@@joanneclark8256 Plant based life style has saved me. My stiff joints improved, A1C has dropped , inflammation is down and I lost 34 lbs. Oh and my skin looks fresh and I have more energy. I'm 3 1/2 years into this lifestyle and would never go back. The best to you!
You should utube Dr Berry and listen to the carnivore diet.
I hope you find your earring.
Thank you very much for this insightful information. Definitely going to change my lifestyle. Protein, Fibre, Water, Movement and Sleep
Thanks, great info. My a1c has been 5.4 to 5.6 the past few years and my fasting insulin was 11.5 when it was recently checked-but my dr said that was in normal range!! I’m checking out a cgm. Also trying to increase protein as a vegan.
Yes! Not optimal . Great idea
Such important content , thank you ! The belly flab, spare tire is an epidemic for us menopausal women . I’m totally getting a glucose monitor , I think it will be interesting to actually see what my sugar cravings do to my body and will shock me into change . You can’t change what you can’t see . Question , what fiber/protein do you consume before your sugary treat to offset a glucose spike .. knowing this might help counterbalance the effects when I do want a treat . You’re right those labs are crazy ranges , not helpful to patients ! Maybe the MD community could advocate for change in this area , so we can be a proactive health community , not reactive . Thank you so much for this , I really appreciate it !!❤
I had two C-sections and I had pouch stomach. Eat healthy clean diet and exercise 4x per week and could not lose the stomach and love handles. When I turned 54 years old last year, I had tummy tuck and liposuction in Miami with Dr Askari in February 2023. Now one year later and 55years old, I have flat tummy chisels tone abs and no more love handles. I have not gained any weight since tummy tuck. My body is better than when I was 30 years old . Glad I did it in my 50s coz you cannot have flat belly in your 50s without tummy tucks. Just my opinions.
We use the Morpheus8 to help with that, too.
Unfortunately that is not a solution for everyone. Good for you that you had the money.
I know plenty of people in their 50’s with flat tummy who did not have tummy tucks.
Very informative
This was helpful. Sleep is the biggest issue.
Thank you for this information. It is so helpful. I live in South Texas. I may look into getting into your clinic because I’m always concerned about doctors who do not believe in this type of medicine.
This is an excellent video, please dig deeper into the biology behind the effect of weight loss on our metabolisms.
Thanks
Intermittent fasting and long fasting saves me,it’s working for me! Low carb as well!
Please share
Yes. Would be helpful to share more.
That’s how I feel when I go grocery shopping to many ingredients I get turned off danger so solution is keep my plate simple and walk while I listen to these videos
I am 71 and overweight. I eat low carb meals. I exercise 7 days a week. 30 min of neck and back rehab, 12 min walk program and 30 riding a stationary bike at 2-8 resistance, 12-13 mph. The weight won't come off. Thank you for this video. I'm going to buy a glucose monitor.
Me too!
Are you eating sugar? are you having cheat days? are your meals normal size?
@@carrielegg5480 no cheats with sugar…
@@carrielegg5480 no, no, and no
lose a meal somewhere...
Thank you for the interesting video. Perhaps in a future video could you explain what a 30/30/30 day would look like for someone who is mostly plant based, with occasional fish?
I like the idea of a glucose monitor that you can order from a doctor prescription
I’m going to implement the 30 X 3 rule and practice sleep hygiene! Sleep hates me not joking
I loved this video, thank you. All about insuline I read an awesome book with title "Glucose Revolution" by Jessie Inchauspe.
I just watched a video that you did from two years ago about weight loss that recommended no dairy, gluten & keeping carbs under 50 a day which is a little different than your current recommendations, did they change?
Hi, love the video. I had someone suggest the premier protein shakes that have 30 grams of protein; do you know if it has good and safe ingredients ? I live in TN. Do you just see patients in the office or do you do over zoom / phone?
I'm sorry you didn't listen a little bit longer we actually did provide some great solutions and happy to talk about that further the solution is quite simple as we mentioned, perhaps after you turned the video off!! I hope you will tune in and listen again even if you just remember the 30 30,30 rule that's a very very simple way to start making progress !
30ncarbs? each meal????
LESS than 30 carbs/meal!
I get a lot of fiber from eating whole foods. Seeds, nuts, fruit and veggies. Legumes. My carb intake is around 150- 200. 😂 Fiber today: 54 grams! Do you have a goal for omega 3 to omega 6 ratio you aim for?
I find that I can maintain a decent body weight if I have breakfast around 5:00 and then around 11:00 and then again around 5:00 and go to bed on empty stomach for breakfast I have a large bowl of oatmeal with 1/8 of a cup of walnuts 1/8 of a cup of dried fruit from my own yard, or fresh fruit like blueberries raspberries or are watermelon in the summertime that holds me over for 6 hours after that I drink a couple of hot teas during those 6 hours before 11:00 a.m. and I make sure they're flavored give me this like my sweet treat so to speak for lunch I typically have a protein and a couple of vegetables high in fiber sprinkled virgin olive oil and a slice of bread French bread preferably sourdough my lunch is the biggest part of my meal. two vegetables and one protein again and I'll have a chai tea with my dinner I like to do my exercises before I go to bed I find that I can drop weight easier and wake up with a flatter stomach when I do my exercises before I go to bed because it also helps my body just relax I also do some stretching after I exercise never forget you're stretching stretching I typically try not to eat junk food
Cut Grains out and eat legumes in replacement and you'll see weight fall off like crazy! They even have chickpea breads, tortillas, and pastas now day!
Can you give the name of the fiber supplement that you use. I loved your segment ❤and will be changing the way I view my daily calorie intake.
I think she said it was Fiber Mend by Thorne.
As soon I eat , it reaches to 200,but otherwise it stays to 150. Walks always help. At the same time my eating habits changed alot. But still hard to loose wait at the age of 56.
I needed to hear this 😞 I'm 28 pregnant with my 4th. I guess I need to be more focused on lower Glycemic food.
Where are people getting their oral progesterone from (primarily for insomnia) these days now that there is a manufacturing shortage? I was so relieved to get a colonoscopy yesterday due to the medically induced nap I got to take!
We are still able to get progesterone here in Texas and if you can't get it from a regular pharmacy, it can be made by a compounding pharmacy
When I started taking bio identical hormones, they prescribed a progesterone pill, but it made me way too sleepy so I guess it does help insomnia, but honestly, I love the creams. I take my bio estrogen with progesterone in a cream form and also testosterone with the topical cream and it works great.
Wonderful and practical information. Thank you! Love the rule of 30’s!!
I would love to see a follow up video on simple meal ideas that follow the rule of 30! 😀
Thanks so much for this very valuable video I bought myself a blood sugar monitor test machine My husband has got one from his doctor He has diabetes He mesures 2 till 4 times ✖️ per day so do I When he eats his blood sugar goes up Like over 300 😢😢😢 When I eat the same as he does My blood sugar goes down Let’s say he has 300 & my blood sugar is 74
Dr. Susan would you please talk about alcohol and women's health.I am curious what you think about it.
I have a video on my channel about reasons why we should all limit alcohol, check it kzhead.info/sun/hZyCmbayiX6ahZ8/bejne.html
thank you!@@drsusan
Look at older women who are drinkers, alcoholics. Very visual, clear results... haggard face (dry skin, vacant eyes) , dry, unruly hair, excess wrinkles per year, negative impacts on brain or cognitive function. Liver and other invisible negative consequences .
I’ll be 64 this month. My body completely changed last year. I’ve put on 10 lbs without eating more food. I like to think I eat fairly well. I also got that fat belly which I never had. Now I’m eating less and belly is still getting bigger. Talk about stress! Do you ever use bio identical hormones? I know my estrogen, progesterone and testosterone are low. Hysterectomy 2007 and my health has declined since that surgery. Horrible way to live as I’m not living life.
1. You say eat fiber and protein before your carb, what happens when you eat something like quinoa which has a good amount of fiber and protein as well as carbs? 2..in the 30 rule of no more than 30 carbs per meal does that include carbs from vegetables? Meaning if I have baked chicken, cup of quinoa and sautéed spinach...the quinoa and spinach together will take me over the 30. carbs
What is your take on red rice or black rice?
Honestly the CGM is so worth it, especially during perimenopause since our body is shifting and insulin resistance levels are increasing , it’s $60 per month without insurance coverage, you will learn so much about your body, how it reacts to the food and how it goes up and down, I was shocked how much the number went up when I had a mini croissant with coffee in the morning 😂it went down shortly afterwards but the inflammation has so much value to me
Any recommendations for CGM under $60/month?
Which one is $60 a month without insurance ?
How do you get 120 grams of protein a day on a plant based diet. I am 59, moving 10,000 steps, weight training upper and lower body 2 x a week, sleeping well, drinking water, meeting fiber requirements. It’s the protein amount that is a big challenge. Any help would be appreciated
I use plant-based protein powder to augment my food intake. One that I like is a pea protein based brand called Ripple. I've found it in Target/Walmart/grocery stores here in eastern US, both in unflavored and vanilla or chocolate varieties. Cheers!
You can check out any of the “high protein vegan” videos - lots of channels show what they eat in a day. I like Plant Based Dads or Chew on Vegan, but there are plenty of channels to look at to get ideas.
Hi. I’m a coffee drinker. How can I continue to have my coffee but make it healthy or is there such thing? Thank you
What fiber food and supplement do you recommend ? Pls be specific ty
Have you checked the bacteriodetes and firmicutes in the microbiome ?
The doctor I saw 25 years ago (in my old city) told me to always eat protein when I have something sweet. So, I ate a cheese stick before having a thin slice of cake, or I'll drink a protein shake with my cookies. If I don't eat the protein before, or with the sugar, then I feel the spike hit my body and feel sick. Now days, I've given up sugar for the most part. What about sugar substitutes, like Sweet 'n' Low? Do those spike your blood sugar?
Yes, certain artificial sweeteners will spike your levels. Try stevia, monk fruit, allulose or erythritol. Those have been proven not to spike blood sugars. Stay away from sweet and low Splenda and most of the stuff I have at restaurants.
Wow my fasting insulin was in the normal range and the dr said I was fine. It was 15. I try ink we need a talk.
Which glucose monitor do you recommend for ease of use ?
I cant afford a CGM and the monthly fees, so I use the keto mojo kit. So easy!
This is all great information and reminders, but my problem is knowing what to eat. Just saying eat 30grms of protein and complex carbs is very vague. What does that look like. I am a very visual person, what does that look like or giving some examples would greatly help.
Takes a little bit of research at first to learn how many grams are in what - obviously you could drink a 30 g protein shake; or 6 ounces of lean meat, fish or chicken is 30 to 40 g; or four eggs for example Carbs are easier to hide so that takes some label reading and a little bit of practice !
@@drsusan thanks that helps.
Asides Thorne, which is a great company, are there other fiber supplements that have more fiber per scoop? Thank you. Such a great interview
Good old Metamucil, which is psyllium husk is a tri and true favorite that a lot of people like there are so many different kinds of fiber just find one that you like!
I have been taking Vivanaturals psyllium husk powder. It turns 8oz glass of water into disgusting gel almost immediately. And I see it only has 4 grams of fiber! Does the Thorne do that? I am assuming since u drink it with coffee it does not?
Hi Michelle, how's your day going with you?
Do you recommend a specific brand of fibe ?I have IBS and fiber is something I have to be careful about. The one fiber that has worked for me is Heather’s Fiber which is specifically created for people with IBS. However this does not have both soluble and insoluble fiber as IBS makes it harder to digest insoluble fiber. I have yet to find a fiber that has both that my stomach can tolerate.
Lots of good brands, but the one I showed a picture of on this video is called fibermend by Thorne. It's my personal favorite
Avoid fibre as it is being shown to be unnecessary and can cause bloating and IBS. Try a few weeks of low fibre and see if you feel better.
I would stick with Heathers Brand. It is good for IBS-C &IBS-D. Thorn’s has galactans in it, plus it doesn’t really say if it is soluable or insoluable. I’m sure it is very good, but so is Heathers.
@@Lilah1754 Thanks
what about using intermittent fasting with this? and what blood glucose monitoring item do you recommend?
Intermittent fasting is a tool that helps some people -that is a large topic that we didn't want to get into much today and I personally use the dexcom 7
Does the 30 30 30 work for men too? We both have weight to loose around the middle
Can you be type 1 diabetic and insulin resistant?
What does a meal plan look like on the 30/30/30?
is there a pill fiber form, dont like to drink it
Absolutely you can get lots of different fiber pills, many different brands. If you do some research, psyllium husk frequently comes in a tablet form.
Well, the most glaringly omission in this discussion to my mind, is the NEED of fat-consumption! I wholly appreciate that male & female have different metabolism as well as physique but as a (now) 68 male, who has undergone a completely different lifestyle dietary change over 8 years, my suggestion for those wishing to lose belly fat ... is to eat more fats (organic where possible) of butter, extra virgin olive oil, saturated animal fat/meat, eggs, cheese, oily fish, avocado ... and to stop eating any processed food & all sugar including most if not all starches/carbohydrates. Over the term, I have lost 128lbs & feel much better overall. I have one meal a day and occasional fasting days. I have not yet needed to strengthen muscle with resistance-training, although once I hit my personal BMI target weight of 175lbs, I will begin such training, after I maintain my chosen weight. All my adult life surrounding eating, has been about losing weight ... that is calories in, calories used and not eating fat because "eating fat makes you fat". That is totally incorrect & thank goodness I listened to Dr Sten Ekberg's holistic approach to the problem! Obviously, those on meds or with specific health issues, should take advice regarding overall dietary changes beforehand but I am on no chemical medications at all & consider myself to be in generally rude health. We're all generally similar as humans but are often different in many ways but for myself, "eating fat does NOT make you fat" ... eating carbohydrates does.
Totally agree that healthy fats are very important as you can see we were trying to keep it as simple as possible. Thank you for the feedback. This is a huge topic that we can do a lot more discussion about we were just getting started here!
And no way I could consume 30 g of carbs and bring insulin down. No way.
I know people that eat high carb and do fine.. every persons biology isnt the same@@CP-nf9my
@@CP-nf9myyou are a man...period...end of story
Sorry...I thought you were the original poster!
Do you have suggestions for high fiber foods
Loads of lists on Pinterest
What do you suggest in terms of high protien sources? I struggletoget enough in each meal.
Protein smoothie w yogurt
What if you can’t do fiber? In food or added very slowly as a supplement makes me bloat horribly. I’ve tried for years to add it.
What is the best fiber supplement?
I showed the one that I personally like in this video it's called fiber mend by Thorne
Getting off grains and most carbs enabled me to get come off medication for type 2 diabetes. Wheat was a huge thorn, as I have the gluten ataxia gene..my dad did as well.
Hi Lisa, how's your day going with you?