These are all great goals that I understand and can implement but not consistently. The missing piece in my humble opinion is the emotional and social part of eating. Those are the areas I struggle with the most and the ones that I feel we don’t acknowledge as a society. It’s very difficult to be the only one in your life trying to eat this way.
Absolutely, Doc! Getting the nutritional and metabolic issues in place do at least 80% of the work.
In terms of exercise, I always caution people to make appropriate goals with it, and an appropriate goal is NOT weight loss. Excellent at weight maintenance once they get their metabolism and hormones right.
And in terms of exercise, I am even more strongly in the resistance training priority camp. Building muscle mass is key to improving insulin resistance, increasing metabolic debt, and fending off sarcopenia, which is a real concern.
I'll talk to you about my newest training regimen when I see you for our IMW yearly!
I suppose cutting back further on carbs and fruit would be the best thing to do for insulin resistance. I gave up processed sugar years ago. And eat no pre-packaged foods. Cook everything from scratch and raise/grow most of my own food. But my homemade sourdough bread is DELICIOUS!! 😜
Dr. H. One piece of the 'hormonal balance' puzzle I always wonder about is cortisol.
We know cortisol is the main stress hormone. Since practices like significantly cutting carbs or intermittent fasting/skipping meals (like your 24hr fasts) are physiological stressors, they can temporarily increase cortisol levels, especially initially or during the fasting periods themselves.
While the calorie deficit clearly drives weight loss initially (overriding the cortisol effect), chronic cortisol elevation is linked to stubborn weight, especially around the middle, and can mess with metabolism long-term.
This really ties into why your points #4 (getting enough sleep) and #5 (exercise, maybe managing its intensity relative to fasting?) are so crucial – they help manage that overall stress load. It seems managing the stress of the diet itself might be key for keeping that balance and achieving lasting success, beyond just controlling insulin. Thoughts?
I don’t believe cortisol is “just” a stress hormone. We need cortisol just need it to be in the correct balance for what we are doing or being exposed to at the time.
I agree though with too much cortisol over time just like too much insulin over time can put us out of balance.
Key word for healthy optimal weight is balance or rebalance if we are not yet optimal.
I have never been overweight in my life and I have always worked out, run, hiked. But now, at 67 years old, I have 10-12lbs I’d love to lose and it’s a struggle. Intermittent fasting makes me feel great but not really lose much weight. Modified Paleo (I’m not giving up fruit and veggies) seems to be the only thing that works but still it’s much slower than in my younger days. Menopause is not my friend. Although, at my age I’m not freaking out about some extra pounds. I’m healthy, take zero meds, hike every day and run a small ranch. I just avoid full length mirrors when I’m naked! 😂
1. Only eat when hungry. Stop eating, when no longer hungry.
2. Limit calorically dense foods(pasta, rice, potatoes. Fruit and vegetables are fine.
3. Slight portion reduction. Example: If you eat four strips of bacon, make it three. If you love your sourdough, just cut the slices a bit thinner.
4. Lift heavy things(more weight, less reps). Maintaining muscle mass is important, especially after 50. Also helps raise your metabolic rate.
5 . Keep dinner smaller, and higher in proteins, and lower carbohydrates.
6. Take a relaxing evening stroll after dinner.
These are all great goals that I understand and can implement but not consistently. The missing piece in my humble opinion is the emotional and social part of eating. Those are the areas I struggle with the most and the ones that I feel we don’t acknowledge as a society. It’s very difficult to be the only one in your life trying to eat this way.
Absolutely, Doc! Getting the nutritional and metabolic issues in place do at least 80% of the work.
In terms of exercise, I always caution people to make appropriate goals with it, and an appropriate goal is NOT weight loss. Excellent at weight maintenance once they get their metabolism and hormones right.
And in terms of exercise, I am even more strongly in the resistance training priority camp. Building muscle mass is key to improving insulin resistance, increasing metabolic debt, and fending off sarcopenia, which is a real concern.
I'll talk to you about my newest training regimen when I see you for our IMW yearly!
I suppose cutting back further on carbs and fruit would be the best thing to do for insulin resistance. I gave up processed sugar years ago. And eat no pre-packaged foods. Cook everything from scratch and raise/grow most of my own food. But my homemade sourdough bread is DELICIOUS!! 😜
Dr. H. One piece of the 'hormonal balance' puzzle I always wonder about is cortisol.
We know cortisol is the main stress hormone. Since practices like significantly cutting carbs or intermittent fasting/skipping meals (like your 24hr fasts) are physiological stressors, they can temporarily increase cortisol levels, especially initially or during the fasting periods themselves.
While the calorie deficit clearly drives weight loss initially (overriding the cortisol effect), chronic cortisol elevation is linked to stubborn weight, especially around the middle, and can mess with metabolism long-term.
This really ties into why your points #4 (getting enough sleep) and #5 (exercise, maybe managing its intensity relative to fasting?) are so crucial – they help manage that overall stress load. It seems managing the stress of the diet itself might be key for keeping that balance and achieving lasting success, beyond just controlling insulin. Thoughts?
Hi Andy
I don’t believe cortisol is “just” a stress hormone. We need cortisol just need it to be in the correct balance for what we are doing or being exposed to at the time.
I agree though with too much cortisol over time just like too much insulin over time can put us out of balance.
Key word for healthy optimal weight is balance or rebalance if we are not yet optimal.
I have never been overweight in my life and I have always worked out, run, hiked. But now, at 67 years old, I have 10-12lbs I’d love to lose and it’s a struggle. Intermittent fasting makes me feel great but not really lose much weight. Modified Paleo (I’m not giving up fruit and veggies) seems to be the only thing that works but still it’s much slower than in my younger days. Menopause is not my friend. Although, at my age I’m not freaking out about some extra pounds. I’m healthy, take zero meds, hike every day and run a small ranch. I just avoid full length mirrors when I’m naked! 😂
Cindy
Menopause has other hormonal factors/changes that can account for weight. The post would have been too long to include those.
But generally, Insulin Resistance increases during Menopause.
I do 4 of the 5 fairly consistently. Try a 24 hour fast once per week. Today, I am completing a 40 hour fast.
Well done Doug. Nice to hear from you!