Tackling Liver Disease
Dr. Fung recently appeared on Global News, examining the link between fatty liver, excessive sugar and refined carbs.
Join The Fasting Method Book Club!
Larry Diamond is hosting the new TFM Book Club! Intended to be an educational, interactive, community-building activity, it will provide you with the knowledge you need to improve and maintain your health. We’ll be reading a new book every month and each week will have a reading schedule.
Every week, Larry will also be hosting one live chat to discuss the week’s reading. Sometimes, we’ll have special guests – including Megan Ramos, Dr. Fung, TFM coaches and, occasionally, book authors. You won’t want to miss a meeting!
An insulin response as high as sugar!
Coach Nadia Brito Pateguana shares an unfortunate truth about dairy.
I write this note today realizing I might be the bearer of bad news for many of you. Please, don’t kill the messenger.
When I talk about dairy and its probable effect on your weight, health and insulin production, know that I am sourcing many amazing blog posts written by both Megan Ramos and Dr. Jason Fung. (Blame them, lol.) There is good science behind these words that can be practically applied to your lifestyle, weight loss and/or diabetes reversal journey.
At some point, I heard something very interesting from Dr. Fung. He mentioned that some people, particularly those who are more insulin-resistant, may have an insulin response to dairy almost as high as to sugar! I was as shocked as you may be now, but I was also intrigued.
I started reading about it and observing my clinic patients more closely. In fact, when people were having trouble losing weight or lowering blood sugars, I would challenge them to cut dairy for a little while to test it out. If they honestly accepted the challenge, those same people would start losing weight and lowering blood sugars again.
But, how can that be, considering that dairy does not significantly raise blood sugars? (This is what my diabetic patients would say to me, very reluctant to drop the dairy. I may have even lost some clients/patients because of this recommendation.)
Dairy proteins stimulate high levels of insulin due, in part, to the incretin effect. (Read Dr. Fung’s words in: “Is Dairy Fattening?”) Dairy raises insulin without having much of an effect on blood sugars (i.e. cream/cheese). An insulin response is not the same as a blood sugar response. Our stomach produces incretin hormones that increase insulin secretion without the rise in blood sugars. Most dairy products score extremely low on the glycemic index, but very high on the Insulin Index.
All proteins cause this incretin response, but dairy is potent. Some proteins raise insulin a lot and some only a little. While lactose is a carbohydrate (sugar) contained in milk, and does raise blood sugars, it does not seem to play a major role in the incretin effect. It’s not the milk sugar, but rather the dairy proteins that cause the incretin response. There are two dairy proteins: casein and whey. It’s the whey protein that produces a higher incretin effect.
Now, here’s something that also might throw you. Although the increase in insulin promotes weight gain, protein also promotes satiety (by slowing down gastric emptying for one), thus suppressing appetite (and helping with fasting).
So, how can you implement this information practically into your fasting and feasting? It seems obvious to me, have SOME protein with meals (i.e. low-carb, moderate protein, higher healthy fats… sound familiar?), but have NONE (i.e. cream in your coffee) in between meals.
In “Women and Fasting – Top tips for women going through menopause, Part 2”, Megan also suggested some tips and tricks for cutting out cream (and sweeteners) during fasts:
- Add a pinch of natural salt like Himalayan salt to black coffee or tea to cut the bitterness
- Use cinnamon to sweeten your beverages or simply boil some cinnamon bark in water to change things up
- Take mint leaves and a touch of lemon and add them to hot water to make your own peppermint tea, which is also an amazing, caffeine-free, appetite suppressant
- Try out a variety of herbal teas in both hot and cold water to change things up
Cook for better health!
Dr. Fung’s new cookbook is less than a month away
The release of Dr. Fung’s new book – The Obesity Code Cookbook: Recipes to Help You Manage Insulin, Lose Weight, and Improve Your Health – is less than a month away!
The Obesity Code Cookbook makes it even easier to follow Dr. Fung’s weight-loss advice. Mouth-watering recipes—from slow-roasted pork shoulder to chia pudding and almond cake—showcase healthy fats, nutrient-dense foods, and low or no carbs.
The Obesity Code Cookbook will be an indispensable tool for home cooks looking to lower insulin, lose weight, manage diabetes, or simply lead a healthier, longer life.
Group Fast for November 18 to 22 – Extended Fasting Protocols
Once you’ve managed to skip an entire day of eating, you’re ready to try an advanced fast, such as the “50/50,” the back-to-back five day fast, or even a full seven-day fast.
Fasting vs. Eating Disorders
TFM coach John Clary outlines the simple distinction.
Typically, eating disorders are psychological afflictions that result in compulsive or obsessive behaviors. The sufferer may not realize they are afflicted or, if they do, they may desperately want to stop the behavior.
In contrast, fasting is completely voluntary. It’s simply choosing not to eat for a period of time.
We may choose to fast for a number of hours in a day, or for an extended period. We may have a fasting goal we want to reach – perhaps 18 hours or maybe five days. Sometimes, we may even fast without a goal, leaving it open-ended, eating when we feel like it’s time to break the fast and eat again. We may have specific reasons to fast, like losing fat, improving metabolic disease or for purposes of autophagy.
Sometimes, we hear people say that they feel so good when they are fasting that they never want to eat again. Well, that’s a thought in the moment and, of course, we will eat again. But the sense of well-being that some get when fasting can be quite alluring.
Many of us won’t be doing days-long extended fasts, but I think most experienced fasters will agree that there is no desire to go back to eating three (or more) meals a day with a lot of snacking in between. We know there is a time for feasting but also a time for fasting!
Out and about!
Join us for Fasting Retreat Spa Day With Megan Ramos and Andrea Lombardi
Experience a relaxing spa day and learn more about intermittent fasting and nutrition from TFM experts Megan Ramos (IDM/TFM co-founder) and Andrea Lombardi (TFM Coach).
There will be presentations, individual spa treatments, a basic meditation session as well as handouts, recipes and door prizes.
The event takes place on Friday, December 6, 10 am to 4 pm at Hockley Valley Resort and Spa, in Mono, Ontario. (Near Orangeville and a 45-minute drive from Pearson Airport.)