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.
@@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.
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.
Getting slim but dying early = eating meat. Tge most oldest healthiest people in the world live in the blue zones and live meat-free plant-based. Let's learn from the healthiest oldest
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.
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
@@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!
I used a carb manager and set my macros, and I basically estimated my portions. It’s free a free app, you can easily set your fiber as well. My meals are basically set up the night before. Makes it so easy. I actually don’t eat breakfast, don’t eat before noon, or after dinner. For lunch I’ll do 3 eggs with some cheeses on it, or canned tuna or chicken salad and some cottage cheese, around 3, I’ll do some plain fage yogurt with some berries and stevia. Dinner, pick my meat, salad, make my own vinaigrette, and green or cruciferous vegetables. I’m always over 100 grams of protein and the carbs are pretty low…
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!
@@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.
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.
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.
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.
Add Eggs & Steak! The government big ph@rma and big @griculture paid to demonize Red meat! Also Dr Kellogg yes of Kelloggs cereal a very evil man Got with these people to push the vegan plant agenda. And we've been fed a ton on lies! Ex- Vegan vegetarian here! I got very sick after 10 years My Beautiful teeth began breaking off Now I'm mostly 90% red meat pasture raised eggs Butter raw milk Low oxalate greens A few berries in season Has changed my life 40 pounds down in 7 months Lots of inches Very clean food! And by the way More animals die because of vegetables being farmed Cows and Buffalo save the wetlands and we're made for us to consume Most plants even organic are filled with glyphosmate! Meat & eggs so good for your body Check out a Neurosurgeon on TH-cam Dr Anthony Chaffee MD He has great lectures on this Best of Healing and Health 😊😊😊
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
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!
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 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.
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'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 !
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!
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.
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.
Can you help .. so both women in menopause had insulin resistance? Became T2D and can you share how one git the pancreas cancer and what helped ? Sighs and symptoms
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.
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’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.
Dr. Susan, I love your videos! They are so helpful to me in dealing with the issues of midlife. I too am plant- based and would love to see a “what I eat in a day” style video from you to see how you get 120 grams of protein as I am struggling to do it. Thanks for all the great information you share!
Also, the RDA for protein for adults over 50 is 1.2-1.6 g/kg so for you (at 120 lbs) that is 90 grams on the high end. Curious about why you strive for 120? Not doubting it at all, just wondering why the extra.
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.
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.
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.
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.
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
I became insulin resistance (a1c 5.7) due to fasting 16:8, before that my a1c was always around 5.4. Unbeknownst to me, until i got my monitor, my blood sugar would keep raising up to hour 16 all the way to 140+ glucose, does not drop until hour 18 back to 96 glucose. Other than that I generally eat low carb (with some cheat days) I am 53, not in menopause yet, very active. So lately I am having a 30g protein smoothie for breakfast and after that the glucose remains around 94. All my meals if low carb stay under 100. It is very interesting how each body reacts so differently. When I first started intermittent fasting I lost 5 lbs, then about a year later, it stopped working. Definitely get a glucose monitor, fasting might not work for all women, or the fasting isn't long enough to make a difference.
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 !!❤
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?
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.
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.
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.
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 !
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
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!
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.
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?
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 .
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!
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.
Thanks Dr leahatoz for keeping the information gender neutral and reiterating the Rule of 30's, protein, fiber, and carbs 30 GMS max. Also, sleep & exercise are a good point of making small changes and not trying to change too many things at once, and thinking long term. HALT yeah, Hungry, Angry, Lonely, Tired; nice points stressed here! Nice session with both of you Drs.🎉 😊 👍
I’m 66 and have been on compounded estradiol, testosterone and progesterone for 12 years now. I intermittent fast, do cardio and weight training but I can’t lose my belly or drop any inches. I eat low carb, lean chicken, pork tenderloin and salmon, veggies and alot of fruit. But I do like a glass of red wine on the weekends. My sleep isn’t great. I have very mild sleep apnea but I have a hard time adjusting to a mask. I can’t figure out what I’m doing wrong.
This sounds like a perfect opportunity to use a continuous glucose monitor somewhere in there. I would bet your sugar is shooting up along with your insulin and you could find it with this tool! And sleep is so important! ❤
Try eating more meat t eggs full fat no alcohol or fruit reduce diary they all have sugar in fact low fat has more sugar than full fat that spike insulin which effects belly fat and cortisol also watch caffeine none in evening to avoid sleep problems poor sleep effects weight 😢❤
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 started back on hrt cream a month ago at age 61 and that has made a huge difference on my appetite. I'm able to do intermittent fasting at 16:8 but most days longer. hoping it is curing my insulin resistance - I just feel so much better. Trying it exercise more, drink 90 oz water and take fiber supplement - may be hard to get 120 g of protein in only 2 meals though?
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.
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.
No wonder why people nap right after a big thanksgiving dinner!! Think of all the variety we usually eat. Start with the big protein to help when you have the pumpkin pie?!
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 i live in Vermont. Here we have soft drinks made with herbs and local honey .i enjoy a hibiscus & honey herbal soda daily. Is this preventing fat loss?great video. Thank you ❤
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
You can get OTC non-continuous Blood glucose measurement kits at CVS, and get high gauge needles (gauge 30). The difference is you have to prick yourself two hours after a meal (so multiple times a day) vs once every 10 days or so, but you also won’t know if you missed a peak.
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!
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
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.
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.
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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!
Getting slim but dying early = eating meat. Tge most oldest healthiest people in the world live in the blue zones and live meat-free plant-based. Let's learn from the healthiest oldest
Stress has made me huge in comparison to my weight pre-menopause. That coupled with a lack of sleep and estrogen is just...CHALLENGING!
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.
I can relate. I found intermittent fasting got rid of my belly fat.
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.
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?
I used a carb manager and set my macros, and I basically estimated my portions. It’s free a free app, you can easily set your fiber as well. My meals are basically set up the night before. Makes it so easy. I actually don’t eat breakfast, don’t eat before noon, or after dinner. For lunch I’ll do 3 eggs with some cheeses on it, or canned tuna or chicken salad and some cottage cheese, around 3, I’ll do some plain fage yogurt with some berries and stevia. Dinner, pick my meat, salad, make my own vinaigrette, and green or cruciferous vegetables. I’m always over 100 grams of protein and the carbs are pretty low…
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.
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.
What book? That’s ridiculous.
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.
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.
@@TheVktubeI signed up for Cronometer. Just getting started. Inexpensive and has what I need.
Add Eggs & Steak!
The government big ph@rma and big @griculture paid to demonize Red meat!
Also Dr Kellogg yes of Kelloggs cereal a very evil man
Got with these people to push the vegan plant agenda.
And we've been fed a ton on lies!
Ex- Vegan vegetarian here!
I got very sick after 10 years
My Beautiful teeth began breaking off
Now I'm mostly 90% red meat pasture raised eggs
Butter raw milk
Low oxalate greens
A few berries in season
Has changed my life 40 pounds down in 7 months
Lots of inches
Very clean food!
And by the way
More animals die because of vegetables being farmed
Cows and Buffalo save the wetlands and we're made for us to consume
Most plants even organic are filled with glyphosmate!
Meat & eggs so good for your body
Check out a Neurosurgeon on TH-cam
Dr Anthony Chaffee MD
He has great lectures on this
Best of Healing and Health 😊😊😊
Min. 33:22. So important. Need to do it more so thanks for the reminder -also
Min. 33:48 HALT.
God Bless you both! This information was so broken down and made easy, which in turn makes it SUPER HELPFUL!!!!
I like the 30/30/30 rule. 30g protein per meal. 30g fiber/day. No more than 30g carbs/meal.
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
Meditation
Great video ladies! You summed it all up perfectly. Thank you!!!
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
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 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.
Sounds like spam to me.
Turn off the cooking network stations. That was a huge culprit for me.
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!
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.
I’m doing 15/9 IF everyday and watching portion sizes and feel better. Drink H2O and eat breakfast.
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’m going to implement the 30 X 3 rule and practice sleep hygiene! Sleep hates me not joking
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!
Thank you very much for this insightful information. Definitely going to change my lifestyle. Protein, Fibre, Water, Movement and Sleep
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...
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!!
I love how you bring out shuttle off a bad thought with a positive one
Great video!! Thank you ladies, God bless you!!
Thank you so much ladies, glad I found this 😊
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.
Can you help .. so both women in menopause had insulin resistance? Became T2D and can you share how one git the pancreas cancer and what helped ? Sighs and symptoms
Great video and good reminders of the importance of taking care of our bodies.
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.
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’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.
Dr. Susan, I love your videos! They are so helpful to me in dealing with the issues of midlife. I too am plant- based and would love to see a “what I eat in a day” style video from you to see how you get 120 grams of protein as I am struggling to do it. Thanks for all the great information you share!
Also, the RDA for protein for adults over 50 is 1.2-1.6 g/kg so for you (at 120 lbs) that is 90 grams on the high end. Curious about why you strive for 120? Not doubting it at all, just wondering why the extra.
Thank you so much for this video. I feel like you are talking straight to me.
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.
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.
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.
Thank you so much. You ladies did such a great job explaining this is such an understandable way.
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.
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
I became insulin resistance (a1c 5.7) due to fasting 16:8, before that my a1c was always around 5.4. Unbeknownst to me, until i got my monitor, my blood sugar would keep raising up to hour 16 all the way to 140+ glucose, does not drop until hour 18 back to 96 glucose. Other than that I generally eat low carb (with some cheat days) I am 53, not in menopause yet, very active. So lately I am having a 30g protein smoothie for breakfast and after that the glucose remains around 94. All my meals if low carb stay under 100. It is very interesting how each body reacts so differently. When I first started intermittent fasting I lost 5 lbs, then about a year later, it stopped working. Definitely get a glucose monitor, fasting might not work for all women, or the fasting isn't long enough to make a difference.
Why would fasting cause insulin resistance?
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!
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 !!❤
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?
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.
Try stevia. Don’t eat those chemical cesspool sweeteners like Sweet N Low. 🤮
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.
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
So many great pointers that hit on many of my challenges! Thank you!
❤❤Wow! One of the best info packed video. I don’t miss a video of yours. Thanks for helping navigating menopause. ❤❤
This is soooooooooo infotmative!
Thank you, truthful information!
What a great video, Im passing it on to everyone!! Thank u for the great advice!!
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.
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
You ladies are amazing! Thank you so much for this video! 💜
Excellent talk ladies. Topic and delivery xx❤
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.
This is an excellent video, please dig deeper into the biology behind the effect of weight loss on our metabolisms.
This is the best thing I’ve heard today! Great info!!!
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?
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 th-cam.com/video/R8IiRzRLdRg/w-d-xo.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 .
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!
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.
Thanks Dr leahatoz for keeping the information gender neutral and reiterating the Rule of 30's, protein, fiber, and carbs 30 GMS max. Also, sleep & exercise are a good point of making small changes and not trying to change too many things at once, and thinking long term. HALT yeah, Hungry, Angry, Lonely, Tired; nice points stressed here! Nice session with both of you Drs.🎉 😊 👍
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!
I loved this video, thank you. All about insuline I read an awesome book with title "Glucose Revolution" by Jessie Inchauspe.
I’m 66 and have been on compounded estradiol, testosterone and progesterone for 12 years now. I intermittent fast, do cardio and weight training but I can’t lose my belly or drop any inches. I eat low carb, lean chicken, pork tenderloin and salmon, veggies and alot of fruit. But I do like a glass of red wine on the weekends. My sleep isn’t great. I have very mild sleep apnea but I have a hard time adjusting to a mask. I can’t figure out what I’m doing wrong.
This sounds like a perfect opportunity to use a continuous glucose monitor somewhere in there. I would bet your sugar is shooting up along with your insulin and you could find it with this tool! And sleep is so important! ❤
@@drsusan Amazon sells glucose monitors. I used to have one for my dog who was diabetic. I assume it works the same way?
Try eating more meat t eggs full fat no alcohol or fruit reduce diary they all have sugar in fact low fat has more sugar than full fat that spike insulin which effects belly fat and cortisol also watch caffeine none in evening to avoid sleep problems poor sleep effects weight 😢❤
I would quit the alcohol. I can’t lose any weight if I am drinking wine, even if it’s just a glass or two on the weekends.
Probably need to rein in the fruit. I don’t suggest eliminating it; just cut back on the carbs.
Wonderful insights. Thanks for sharing
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.
More fat less carbs. Watch dr Paul mason you tube or dr Lustig videos. They show research proof
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
Thank you for sharing this knowledge. I have known/understood pieces of the puzzle but couldn’t actually fit the pieces together…until now:)
This was helpful. Sleep is the biggest issue.
I started back on hrt cream a month ago at age 61 and that has made a huge difference on my appetite. I'm able to do intermittent fasting at 16:8 but most days longer. hoping it is curing my insulin resistance - I just feel so much better. Trying it exercise more, drink 90 oz water and take fiber supplement - may be hard to get 120 g of protein in only 2 meals though?
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.
What about carbs from beans and lentils? I don’t eat meat and both of those have high carbs.
Dr susan is a vegan
I like the idea of a glucose monitor that you can order from a doctor prescription
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.
No wonder why people nap right after a big thanksgiving dinner!! Think of all the variety we usually eat. Start with the big protein to help when you have the pumpkin pie?!
What does a meal plan look like on the 30/30/30?
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.
Is 5.5 also considered pre-diabetic?? I thought I was ok. I got it down from 7.5.
No, 5.6 and above
Excellent video!
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?
Hi i live in Vermont. Here we have soft drinks made with herbs and local honey .i enjoy a hibiscus & honey herbal soda daily. Is this preventing fat loss?great video. Thank you ❤
Great video.
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 ?
What do you recommending menopause pcos had hysterectomy and 130pmol insulin fasting 2 hr hairloss .. help any ideas
I love whole grain farro and whole grain oat groats! They actually have a nutty flavor.😜
I needed to hear this 😞 I'm 28 pregnant with my 4th. I guess I need to be more focused on lower Glycemic food.
Injecting B12 for a B12 deficiency caused a 5 kilo weight gain. Not happy Jan. My A1C went from 2 to 5
i thought if low b12 insulin gets worse ?
Is there anything else I can do, I do take probiotics and prebiotics, I cannot eat fiber due to my Crohn's / colitis disease
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.
Thank you for the awareness but seems like marketing for CGM sorry can’t afford yet -:(
Blood glucose monitor is inexpensive.
Yes, they are expensive however, $250 might be a great investment if it can finally allow you to understand how to lose the body fat!!
FreeStyle Libre 2 had a coupon for a free one. 2 weeks worth of info may be enough. Sometimes insurance will cover them, too, depending on diagnosis.
You can get OTC non-continuous Blood glucose measurement kits at CVS, and get high gauge needles (gauge 30). The difference is you have to prick yourself two hours after a meal (so multiple times a day) vs once every 10 days or so, but you also won’t know if you missed a peak.
Good news! the FDA just approved an OTC CGM that should come out this summer.
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!
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
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
Thank you ❤
Very informative