Drop Belly Fat by Reducing Insulin NOT Calories! with
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- Опубликовано: 28 сен 2024
- 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.
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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!
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…
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.
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.
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...
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.
I like the 30/30/30 rule. 30g protein per meal. 30g fiber/day. No more than 30g carbs/meal.
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!!
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.
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
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 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
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 !!❤
Min. 33:22. So important. Need to do it more so thanks for the reminder -also
Min. 33:48 HALT.
Great video ladies! You summed it all up perfectly. Thank you!!!
Great video and good reminders of the importance of taking care of our bodies.
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’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.
God Bless you both! This information was so broken down and made easy, which in turn makes it SUPER HELPFUL!!!!
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!
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 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!
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.
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.
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.
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
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.🎉 😊 👍
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.
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
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 ruclips.net/video/R8IiRzRLdRg/видео.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 .
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
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
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.
Thank you so much. You ladies did such a great job explaining this is such an understandable way.
Turn off the cooking network stations. That was a huge culprit for me.
This is the best thing I’ve heard today! Great info!!!
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.
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.
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!
Thank you so much ladies, glad I found this 😊
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?
You ladies are amazing! Thank you so much for this video! 💜
Thank you, truthful information!
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 love whole grain farro and whole grain oat groats! They actually have a nutty flavor.😜
This is an excellent video, please dig deeper into the biology behind the effect of weight loss on our metabolisms.
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.
Wonderful insights. Thanks for sharing
What a great video, Im passing it on to everyone!! Thank u for the great advice!!
I needed to hear this 😞 I'm 28 pregnant with my 4th. I guess I need to be more focused on lower Glycemic food.
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?
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.
She did not let the doctor speak much about the topic and I wish she would have done that
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
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!
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
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
I was 5.4 and my doctor told me i didnt need to worry about anything🙄🙄🙄
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! 😀
What is your take on red rice or black rice?
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.
I am 68 years of age, am tired of trying to eat correct and failing, some times I don't even know what to eat, please help🤤
I'm hoping the advice here is the last device you ever need to hear about healthy nutrition!
Try looking into a low carb or even keto diet. It's changing lives and throws all of this failing, same advice we've gotten for the last 50 years into the rubbish bin where it belongs. Try starting with some Dr. Ken Berry videos, he's a great place to start. Also Dr. Westman videos, he's been running a keto clinic for obese and type 2 diabetics at Duke University for 25 yrs.
What about carbs from beans and lentils? I don’t eat meat and both of those have high carbs.
What does a meal plan look like on the 30/30/30?
How do you reduce insulin, without the knock on effect of reducing calories.
Do you have a video that can help me reach the 30g of protein per meal need?
Thank you ❤
Hi! Thank you for this video. Could you provide an example of how you would pair a protein and fiber before eating a sweet treat?
I have been a type 2 diabetic since 1998, was keeping my weight under control I'm 4 ft 1 10 and 1/2 in height, was running around 122 lb to 125 lb they have upped my insulin, five shots a day my weight has gone up to around 130 lb, and have quite a belly on me since all the injections, help!
4 ft 10 and 1/2, 74 years old
Firstly we don’t need sugar or carbs to be healthy. High protein high fat, very low carb…lean science
You need carbs. They are essential.
Great video.
Very informative
So badicasly, no way for someone like me to fight any of this. Cant sleep more than 2 hours a night which is usually broken up into 15 minute segements because of special needs kids and extremely high chronic stress for exact same reason. Super. I guess when i die prematurely i can finally maybe get some rest and definitely wont have to take insulin anymore. Theres that to look forward to.
🙏❤️
I took a fiber supplement for 3 months and was bloated every single day-it was literally painful to bend over and tie my shoes 😩 I don’t eat meat and am in 3rd stage kidney disease (Dr advises low protein diet), so how can I get *some* protein each day? I’m post menopausal, use the estradiol patch, and take a progesterone capsule each day. This menopause belly is miserable!
That is certainly frustrating. I personally recommend Sun fiber which is in the Thorne brand that I recommend and with different medical problems. Obviously your physician will need to adjust your diet. I hope they've recommended that you see a nutritionist! I'm glad you are taking hormones ❤️
Base on your recommendation so I just checked, Sun Fiber is by ‘Tomorrow’s Nutrition’, and Fiber Mend is by ‘Throne.’ So I wondered which one I supposed to purchase since there is no Sun Fiber in Throne? Thanks
@@chantellucky4565 take a look at the Thorne Fiber Mend product description. Specifically the ingredients list; it shows that it contains the trademarked ingredient, Sun Fiber.
To clarify, Sun Fiber is the main component in Thorne's Fibermend. I, too, and a huge fan of Sun Fiber products. @@chantellucky4565
@@drsusan thank you for your reply💕
How many grams or percentage of fat should you eat each meal?
We will cover this in the next video, but just focus on healthy fats (from avocado, olives, nuts, etc.), avoid bad fats (trans, fried foods, seed oils) and you won't have to count.
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.
I thought the human body can only metabolize a few grams of protein per hour, no??? If Dr. Susan is eating 120 grams per day, how is that possible?
If i fast too long then I get over hungry and it throws my body into wanting to eat or snack after my evening meal
Same. I've had to build up to longer fasts, and I don't do them more than once a week. I fast different amounts of time during the week to stay metabolically flexible.
Apple cider vinegar for acid reflux? It gives me acid reflux and stomach pain.
What fiber food and supplement do you recommend ? Pls be specific ty
120 glucose, ideal, glucose monitor
I am a 5’ feet tall, 75 years old female with healthy weight 103 lbs ( actually I should gain 5 lbs for cushion in case I catch a virus etc ) I am a healthy organic veg, eggs, chicken with no sugary fruits etc eating enthusiast, and I have never used HRT of any kind. But this year, I noticed belly fat!😩, do I need HRT of sort to balance everything? Than you.
I would avoid HRT because the risks associated with it and causes cancer. Your diet is healthy, despite your waistline getting bigger. Oir bodies can be weird in how they react with age!
Cut the fruit for 90 days and see what happens to belly fat.
The fructose in fruit won't show up in blood sugar tests but it still causes fat gain.
Everyone is different, but I would consult with your doctor. My opinion is that HRT is very beneficial for most women, but it depends on your particular health history.
@@Majesty12-12 actually we know now from many years of research that HRT does not cause cancer so we don't need to worry about that aspect, but certainly need to discuss with your physician. Estrogen reduces the risk of colon cancer progesterone reduces the risk of uterine cancer and testosterone reduces the risk of breast cancer just to name a few.
@@drsusan Thank you for your good info and prompt reply! I had a breast mastectomy over 30 years ago from a pea size lump, caught early with no treatment needed. Therefore I was worried about using HRT but at 75 today with a little belly fat now, I wondered if I should try HRT. My PCP doesn’t have answer for me. Please help.
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.
Also taking DHEA if that level is low. DHEA is mother of many hormones and affects so much. Exercise, DHEA, phytoestrogen cream, progesterone at bedtime.
What would be the best protein drink to help reach your daily protein goal?
I don't know that it is "the best", but I use Orgain (plant based) in Silk unsweetened, organic soy milk for 29 grams of protein. Can add nuts and seeds to increase that.
Something that's as clean as possible, meaning look at the ingredient list and carb/added sugar amount. I use Premier Protein, half of the amount each day to help reach my needs. I just can't eat enough real food to get me there. There might be other, even better, options, but affordability is a factor for me.
I would avoid anything with soy. Soy is a huge inflammatory food and overrated as to its nutritional value
Transparent Labs Grass Fed Whey Isolate
Thanks
Progress is great but with my movement/ Exercise it seems you have to continue to do more and more to get the benefits but is there actually just a good lower level of exercise that is ok?
Often we say exercise as much as you can but you can certainly Over exercise and increase cortisol depending on your age and health status 50% cardio 50% strength training however that works for you but at least 30 minutes five times a week is a good guideline unless you have certain medical problems, so please check with your doctor
Try far infrared sauna.. Many health benefits!@@drsusan
Vegetarian here , 30 g vegan protein ok?
What do you suggest in terms of high protien sources? I struggletoget enough in each meal.
Protein smoothie w yogurt
What if you have type two and have to use metformin and insulin?
I only eat one meal a day!
ive been having terrible sleep lately like literally insomnia and im genuinely worried lol i tried natural ways like teas and nothing what can i do ?
wow way too complicated for my life! I can't be worrying about measuring everything, counting fiber, figuring out glucose etc. sheesh. There has to be an easier way!
I found your channel this morning. I liked and subscribed ..you had my attention and thinking hmm I’ll have to look and see what foods are high in fiber,protein etc.. Then you started talking about checking your insulin stay within these numbers 😩 you lost me ☹️
Don't worry about the details stick with the easy stuff first and if you have the opportunity to check your fasting insulin, that's great but don't let that derail you from those simple stuff!
What if a person is allergic to eggs?
did they mention fat grams
It takes 60 days to make a habit!