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A Decade on Low Carb…How I finally reached goal
Tue, May-30-23, 05:04
If new to The P:E Diet and Optimising Nutrition, adding these interviews for beginner explanations from my journal. New members can no longer register and access the journals.
ADDING : PODCASTS aand YOUTUBE, a Beginner List
In 2010 when I started LC, podcasts were new, but to sustain my commitment to daily walking, I paired exercise with a morning news podcast, the weekly Wait, Wait PBS show, and whatever I could find in LC health and nutrition, like Underground Wellness and The Caveman Doctor. Now we are overwhelmed by choice! but I have heard most every interview with Dr. Ted Naiman and Marty Kendall.
Marty has his own podcast, interviewing nutrition thought leaders and successful members of the Optimising Nutrition Community, and he is interviewed by other podcasters. The channel with Dr. Ted Naiman is both a podcast and YT channel. On YT, the important concepts were also divided into shorter segments, e.g. The Personal Fat Threshold. The entire "Low Carb Confessions" interview is very goodhttps://www.youtube.com/~optimisingnutrition5265/videos
The following list of podcasts are helpful for someone new to looking beyond LC. Dr. Naiman is often interviewed by the Bro Bodybuilders, e.g. Muscle Intelligence and Ketogenic BodyBuilding podcasts, but this list are more basic starting points for understanding the concepts of the P:E Diet. Both of those bodybuilding shows are good, cover protein percentages, why more protein if older and overweight…but long and possibly too much biochem and talk of "ripped and jacked" for the typical member here. If you do want to watch them, on YouTube, they have detailed subject time stamps or transcripts.
Dr Naiman advises 1g of Protein per pound ideal or reference body weight for all ages, children to seniors.
But if you are senior as I am, it may take a concerted effort to hit that goal, and protein becomes more important, not less. If you are a bodybuilder or exercise heavily, then consider increasing P to 1.5g per pound. The PE book includes simple ways to personalize the macros. To start I used his one page meme below, but now add optimization of nutrients too.
All Dr Naiman podcasts/video interviews with the DietDoctor podcast are excellent, Episode #40, #70 and the latest #110: https://www.dietdoctor.com/search?s...%20NAiman&t=all
Read all the articles on higher protein and satiety foods, How & Why More Protein, https://www.dietdoctor.com/high-pro...at-more-protein
Dr. Bret Scher is a good, well prepared interviewer.
Bett Lucas is a relatively unknown in the nutrition space. Her audience is busy moms with no nutritional background. She asks good Beginner questions, clear, simple, easy tips, including his top advice to women on how to eat more protein (egg whites, LF dairy, protein powders) Three interviews, listen in date order: https://bettlucas.com/?s=ted+naiman
(ETA: 12/22 listened to Ask the Doctor, part 1 &2, and the #1 solution to Obesity again today…I had picked up many simple tips from these interviews with Dr Naiman on how to let go of the LC dogma, before I read his book. The book is only $20 as a Kindle e-book, $10 if a DietDoctor member, Good article and coupon code: https://www.dietdoctor.com/high-pro...at-more-protein
Dr Gabrielle Lyon, another protein expert: https://podcasts.apple.com/us/podca...i=1000567983657
Dr Fit & Fabulous, practical tips: https://podcasts.apple.com/us/podca...i=1000537489852
The Optimal Protein Podcast, formerly known as Fast Keto/Ketogenic Girl with Vanessa Spina. The new Protein series, starting 2022, includes Ted Naiman and Marty Kendall. Find her in your Podcast store, first Ted Naiman interview, 7/29/2021.
MetFlex and Chill with Rachel Gregory, https://www.youtube.com/watch?v=MYPN9LhOBE0
Min 42:30-50…why "Keto" treats are bad. Good explanation of "Carb Hunger"..why 20% carb works better than 0-5%. Minute 33 explains carb hunger and macros he uses, minute 38 a detailed take down of VLC, carb hunger, why every macro is on a U-shaped curve if you want metabolic flexibility.
Another good basic interview on How to Prioritize Protein with Dr Naiman, on The Health Detective Podcast with Susan Birch. https://susanbirch.co.nz/2020/06/12...-ted-naiman-md/
More podcasts with Dr Naiman: Boundless Body Radio, episode 45 and 281.
Peak Human w. Brian Sanders: Episode 60. P:E Diet for weight loss.
Bett Lucas also has two interviews with Marty Kendall on Data Driven Fasting, #46 and How to Optimize Your Nutrients and Health, #23
You can search your Podcast Store by their names and hundreds of podcast interview will now be in the results. Same on YT for videos. The examples above are just a few podcasts I thought clear and concise, the type that works with multitasking
Last edited by JEY100 : Wed, May-31-23 at 09:35.
Wed, Aug-09-23, 03:40
Another update! On August 6th, 13 years on Low Carb, 3 years eating higher protein, more high fiber, nutrient dense vegetables, low-fat dairy. I haven’t tracked closely, but am likely still eating 40%P,40%F and 20% net carbs. Maintaining a 22 BMI has been easy with this version of lower carb.
Julia’s Journey to Wellness: A Three-Year Success Story
Menopausal Weight Loss: Quickstart Guide
What’s Your Why?
At age 72, my “why” is to reduce my risk of chronic diseases (see BMI for Health & Longevity and How to Achieve It). Marty’s programs and information make that easier.
My deep dive into health and nutrition started in 2006 after treatment for breast cancer. Today, I’m motivated to remain healthy to minimise my risk of recurrence.
What Surprised You?
At my heaviest, I was 225 lbs. After a few years of being near vegetarian, I read Taubes’ Good Calories, Bad Calories and then The New Atkins for a New You and switched to a very low-carb diet in 2010. Back then, I was super active on the low-carb forums, learning everything I could and helping others on their journey.
Slashing my carbs helped me lose weight, but I stalled out at 188 lbs. But with Data-Driven Fasting — which uses your glucose to guide when you eat — and the Macros Masterclass — which showed me the importance of prioritising protein to boost satiety — I was able to reach my goal of 150 lbs in 12 months.
The most surprising long-term result for me has been that my weight has easily stayed around the 150-155 range, a 22 BMI, a weight not seen since the 1980s. When you focus on nourishing your body, it’s not a constant struggle to maintain a healthy weight like previous low-calorie or very low-carb diets were.
In the Macros Masterclass and Micros Masterclass, we create a personalised list of 30 foods and meals optimised for satiety and nutrient density. I found I was not getting enough calcium — which is a critical satiety factor — and a range of other vitamins and minerals.
I now eat a dairy-based snack/meal and a large salad or stir fry with higher protein and optimal micronutrients daily to ensure I give my body what it needs. Every day I strive to nourish my body to proactively manage my appetite and hunger.
The Optimising Nutrition classes include advice to start the day with healthy protein and micronutrients appropriate to your diet. This has been immensely helpful in both my weight loss and maintenance phases.
I continue to eat a lower-carb diet but made permanent habit changes to include more nutritious foods. I no longer fear that nutritious foods that contain happen to contain some carbs will make me fat. This has enabled me to dial back the dietary fat and achieve a more balanced diet at the micronutrient level.
The Optimising Nutrition resources make it simple to find high satiety per calorie foods with graphic food lists or one of their 1400+ NutriBooster recipes.
I now enjoy feasting around holidays without guilt. I know how to get back on track easily.
“Training your hunger” was the most powerful aspect of the DDF program for me.
I found, for me, the ideal ‘eating’ window is around eight hours, eating two nutrient-dense meals and a snack.
Using my glucose meter as a fuel gauge is still useful occasionally, but after three years, I know when I am truly hungry. In the past, arbitrary advice to do extended fasts, fast for longer or only eat once a day would have left me short of protein and other nutrients critical for bone health and satiety, not to mention overeating due to the extreme hunger it would lead to later.
I think this is why many women in my position stall out with very low-carb, keto or extended fasting — they’re just not getting enough protein to maintain their lean mass. The body increases your appetite for protein, but when they eat, they eat more than they need because they’re not prioritising adequate protein (see Menopausal Weight Gain: The Problem and Solution Explained).
In the past few months, Optimising Nutrition has simplified its lists of satiating foods using attractive graphics ranking the best higher satiety, nutrient-dense food choices.
There are a few other new Short Guides that are very useful.
Did Diet X Fail You?
Welcome to Optimizing mNutrition, where you will find a home with thousands of others who have been failed by numerous diets and are now thriving! We’ve been on a data-driven quest to understand why so many dietary approaches work, until they don’t, whether that be fasting, keto, low carb, carnivore, plant-based, or calorie counting.
Insulin Resistance, Pre-Diabetes and Diabetes Management: Quickstart Guide
We Understand! My quest to optimise nutrition began after Moni and I got married, and we started thinking about having kids.~ We knew we needed to get her Type-1 Diabetes under control somehow to avoid the extensive list of complications accompanying diabetic pregnancies. ~ But despite decades of visits to endocrinologists, nutritionists, and diabetes educators, none of the numerous experts could give her clear answers about what to eat or how to optimise her blood glucose levels.~
Read moreInsulin Resistance, Pre-Diabetes and Diabetes Management: Quickstart Guide
Key to now understanding Insulin Resistance:
For people with insulin resistance or Type-2 Diabetes, reducing carbs to stabilise blood glucose is only the first step. This allows them to get off the blood glucose rollercoaster to stabilise their sugars and thus reduce their insulin doses and compensatory cravings. However, it’s merely symptom management unless they address the root cause—excess energy intake that’s pushed someone over their Personal Fat Threshold.
Last edited by JEY100 : Wed, Aug-09-23 at 04:41.
Tue, Dec-05-23, 06:24
Three + years of maintaining, staying "Effortlessly Lean" with Marty Kendall's Optimising Nutrition
. All blog posts, new Short Guides and updated food lists for Data Driven Eating at https://optimisingnutrition.com/nutrition-blog/
Add The P:E Diet
or in the New Year, a Satiety Per Calorie score, to lose and then maintain to goal weight. I started with the Weight Loss version of The P:E Diet: https://energytoxicity.com/index.html
Last edited by JEY100 : Thu, Dec-28-23 at 16:10.
Wed, Dec-06-23, 03:26
For a minute I thought YOU were the graphic
You look great! I'm still working on my fashion sense.
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