Balanced Bites Podcast: Episode 14

Episode #14

Announcements:

The 21-Day Sugar Detox - kicking off again for Dec 1 with a bunch of new updates rolling out soon. Everyone who owns it who gets on the emailing list gets ALL updates for free via the emailing list. Be sure to join the list after you download your guides.

Discussion Topics:

• Keeping the holidays healthy- Thanksgiving dinner, parties, etc.

Shout-outs:

• Radiance Nutritional Therapy, Diana Rodgers
• Ancestralize Me, Laura Beth Schoenfeld
• Healthy Urban Kitchen, Antonio Valladares “Cardio Conundrum 2″  

Questions:
#1. Diabetes (Type 2) and protein consumption [25:50]
#2. Paleo success, then weight gain/creep [36:38] 
#3. Building muscle without supplements, possible? [48:38]
#4. Calories in/calories out [54:58]

Kim from Boise Idaho asks: “I love that you two have stepped into the podcast arena! Great job! In Dr. Bernstein’s Diabetes Solution he writes that diabetics should limit their protein consumption to about .8 – 1 gram of protein per kilogram of desired body weight, which would put me at about 47 – 59 grams of protein per day or 7 – 10 oz per day. He says that eating too much protein can raise your blood sugar if you are a diabetic. I have Type 2, I’m not on meds and have lowered my A1C from 11.9 to 5.7 and lowered fasting sugars with diet alone since March of this year and I’m on pretty limited amounts of protein and very limited carbs, less than 30 grams per day. I generally eat about 12 oz per day. What is your opinion on eating this amount of protein? I heard in one of Robb’s podcast that he recommends 1 gram of protein per pound of body weight. I currently weight about 228 and should weigh about 130. I’m 5’4″. Since the end of May, I have lost 68 pounds.”

#2. Paleo success, then weight gain/creep

Karen from CA asks: “Hi Diane and Liz, I am being made crazy by a trickle weight gain ever since converting to full paleo / primal a year ago. I am 65 years old. 5 years ago I was 265 pounds, diabetic with high blood pressure and high cholesterol. Over 3 years with the help of a weighed and measured food plan I lost 120 pounds. I began experiencing some challenges with maintenance, and while the diabetes, cholesterol, and blood pressure issues were gone, I still had issues with rashes, dry skin and occasional depression. With the encouragement of my son, a cross-fit trainer, I read Mark Sisson’s book. That was followed by Robb Wolf’s book. Then websites, podcasts and anything else I could find on paleo. I have become fully committed to the benefits of the ancestral diet.

A year ago I started cross-fit and I am hooked. I have incredible energy and a sense of joy and well being unlike I have ever had in my life. I have been active in AA for over 20 years, and yet today I feel like that addiction is gone along with the addiction to sugar and grain. I keep my carbs around 50-60 a day including 1 square of 99% dark chocolate. But what pisses me off is that through all this I have gone up a pant size and gained 30 pounds, and I am terrified that without figuring this out my weight will continue to trickle up. I have had an ongoing problem with leg cramps at night. I take magnesium and frequently a quinine sulfate tablet before bed–often it helps but not always. I knew exactly when my body converted to fat burning nearly a year ago. Very distinct change in hunger and satiety. I keep thinking am doing everything right–it’s supposed to be easy, isn’t it?

After listening to your podcast with Chris Kresser I began to think about gut health. I drink kefir water in the morning and solids seem to move right through the system. I do wonder there could be something lurking but sure don’t feel symtematic in any way. Help!”

#3. Building muscle without supplements, possible?

Julie from TX asks: ”Can people build muscle through workouts, crossfit or other strengh training without the muscle building supplements I so often I’m find that others are taking?  i’ve heard you cant do it on your own, is this true? and can we have more people honestly display their hard work with out the help of muscle in a store-bought container? I’m all about naturally achieving results…”

#4. Calories in/calories out

Charlotte in NC asks: “Hey guys, love your podcast, thanks for all you do. I have heard you guys say something along the line of leaning out isn’t just about calories in/ calories out it also has to do with the kind of food you are eating. However you always hear about the “study” where the professor ate nothing but twinkies on a restricted calorie day and still lost weight. I’m sure the rest of him was a wreck, but he did lose weight. So I was just wondering what you meant by the “its not just about calories” take. Thanks.”

Click here to submit questions.

Cheers!
Diane & Liz

About the author

Diane Sanfilippo BS, Certified Nutrition Consultant, C.H.E.K. Holistic Lifestyle Coach is a New Jersey-based Holistic & Paleo Nutritionist serving clients locally and beyond (US & international) via phone, Skype consultations and nutrition seminars nationwide. Author of “Practical Paleo: A Customized Approach to Health and a Whole-Foods Lifestyle.” Creator of The 21-Day Sugar Detox, a program designed to help you bust sugar and carb cravings in 21 days with the help and support of a community who is all in it together! Co-host of The Balanced Bites Podcast, a weekly radio show about all things health and nutrition.

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