Episode 100. Carbs and Insulin
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Scott celebrates his 100th SSP episode with a lecture on the relationship between insulin and carbs, and the success stories of two clients who’ve lost a combined 170 lbs, eating carbs-based diets and following his workouts.
Byron and Mike: real world people with real world results
- Client Byron chronicles how he has been able to lose 50 lbs. since January. Prior to hiring Scott, Byron (at 5’-11”) weighed 265 lbs. and had health problems, most notably clinically-diagnosed sleep apnea. He also tried the calorie-counting method before he sought Scott’s help.
- Scott eliminated cardio from Byron’s workout, who gets plenty of “cardio” from his job installing cabinets, and reports now having more energy. His sleep has improved since he began with Scott, and plans to have a second sleep study done to confirm his improvement.
- Byron continues to shed unwanted fat pounds. He will be back on a future episode as Scott believes Byron can be another JP, who maintains a year-round ripped physique after losing nearly 100 lbs. several years ago.
- Mike, another of Scott’s clients with a pre-diabetic background, also reports health improvements. Mike shared that after his 120 lb. weight loss, his doctor has taken him off his cholesterol medication, and his A1C has dropped below pre-diabetic levels.
About insulin and carbs:
- Insulin is an anabolic hormone, more anabolic than testosterone. It is a storage hormone – a storage hormone with “bias.”
- Insulin is not an “enemy hormone.” The body doesn’t produce enemy hormones.
- Both diet and exercise have major effects on insulin sensitivity, but low-carb diet advocates promote low-carb diets to fitness enthusiasts as if they were morbidly obese.
- Research shows that: as the amount of dietary fat decreases, insulin performs better. Scott cites papers published in the Journal of Physiology, The Lancet, The American Journal of Medicine, and Diabetes.
- Like other leading modern-day ailments such as heart disease and high blood pressure, Type 2 diabetes is one of the consequences of poor diet and lifestyle.
- Type 2 diabetes is almost always preventable, often treatable, and sometimes even reversible through diet and lifestyle changes alone.
- Greater than 90% of Type 2 diabetics are fat. High fat stores down-regulate insulin receptors, hence, “You aren’t overweight because you have Type 2 diabetes; you have Type 2 diabetes because you’re overweight.”
- Elevated blood sugar is a symptom from, not a cause of diabetes. Cutting carbs in attempts to reduce blood sugar is faulty logic. Scott’s client Mike lowered his A1C from 6.3 to 5.0 eating a high-carb diet, plus he lost weight.
- Insulin resistance, not insulin itself, contributes to vascular disease. “The insulin resistance syndrome together with hyperinsulinemia is likely to induce atherosclerotic changes through reduced rather than excessive actions of insulin.” Suzuki, M., et al, Diabetes 45, Suppl. 3, 1996.
- Research continues to support a whole-food, plant dominant diet as a way to stay healthy and reduce disease.
Shils, Maurice, (Ed.) et al. Modern Nutrition in Health and Disease (pp. 1061-1062). 10th edition, 2006. Philadelphia: Lippincott, Williams & Wilkins.
Himsworth HP. “Dietetic factors influencing the glucose tolerance and the activity of insulin.” J Physiol (Lond). 1934;81 (1): 29– 48.
Tabák AG1, Herder C, Rathmann W, Brunner EJ, Kivimäki M. “Prediabetes: a high-risk state for diabetes.” Lancet. 2012;379 (9833): 2279– 90.
Pratley RE. “The early treatment of type 2 diabetes.” Am J Med. 2013;126 (9 Suppl 1): S2– 9.
Roden M, Krssak M, Stingl H, et al. “Rapid impairment of skeletal muscle glucose transport/ phosphorylation by free fatty acids in humans.” Diabetes. 1999;48 (2): 358– 64.
McCarty, MF, “Insulin Resistance – Not Hyperinsulinemia – is Pathogenic in Essential Hypertension,” Medical Hypothesis: 1994, 42 – 226-236.
Barnard, RJ, et al. “Role of Diet and Exercise in the Management of Hyperinsulinemia and Associated Atherosclerotic Risk Factors,” American Journal of Cardiology, 1992: 69, 440-444.
Fukagawa, MK, et al. “High Carbohydrate, High-fiber diets increase peripheral insulin sensitivity in healthy young, and old adults,” American Journal of Clinical Nutrition, 1990: 52: 524-528.
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