#31-of-31 Glucose Meter as a Fuel Gauge DataDriven TrimHealthyMama IntermittentFasting & Feasting
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- čas přidán 23. 03. 2023
- FREE DataDrivenFasting Community Invite Link: bit.ly/3JjC8De (not an affiliate!)
Marty’s article to feature the question: What Did We Learn From the Data-Driven Fasting Challenge?
optimisingnutrition.com/data-...
Fasting glucose is a long term game and is largely a function of weight loss. Chasing a lower trigger will help in the long term. The DDF app and the challenges guide people to prioritise protein earlier in the day if hungry and BG is above trigger.” From: optimisingnutrition.com/dawn-...
“Once you use up the surplus energy [elevated glucose] in your bloodstream, your body will start feeding on the fat stored in your vital organs as the first priority.” -Marty Kendall, optimisingnutrition.com/does-...
Data-Driven Fasting uses your personalised blood sugar ‘trigger’. When you feel hungry and think about eating, you simply test your blood sugar with a glucose meter ( • Eating by Meter #Blood... ) to validate your hunger to see if you need to refuel. You will gain all the benefits of fasting (e.g. increased insulin sensitivity, improved blood sugar levels, weight loss, fat loss, and autophagy) over the long term without waking your inner lizard brain and triggering the binge-restrict cycle.
Episode #16 (apple.co/3dSaHki) of the THM podcast is titled “Get Your Blood Sugar Under Control”. Serene says, “And if you’re doing THM and somebody asks you, so what’s this all about? The take home point is stabilising your blood-sugar. So that’s the take home point of the whole thing, the whole 650 jolly-paged [original] book, [amzn.to/3mOs0qB (affiliate)]. That’s what we were trying to get across.” Pearl added, “It’s the foundation for health; it affects all your hormones, because it affects insulin, which is your master hormone. You see, blood sugar, high blood sugar, creates high amounts of insulin in your body, and insulin affects every single hormone, other hormones in your body.” In Episode #147 (apple.co/3gi7uNs) a listener question was shared, asking Pearl how she knows how carbs affect her blood sugar. Pearl answered that when she first started the THM plan she did test her blood sugar (10min15sec); Entire timestamp: 8:07min-19:45min.
Marty’s Paid Classes: optimisingnutrition.com/produ...
FREE Resources: optimisingnutrition.com/free-...
Food Lists
DataDrivenFasting 101
Meal Plans
Nutrient Deficiency Quiz
7-Day Nutrient Clarity Challenge
Macro Calculator
Health Conditions Database Nutrient Connection
My Top Teachers:
* Marty Kendall’s OptimisingNutrition.com and his DataDrivenFasting.com Community - bit.ly/3HLTkQw. In 2018 I found his article, "How to Use Your Glucose Meter as a Fuel Gauge" - it.ly/2LSVZPF. Here’s a link to my interview with Marty • How to use your blood ...
* Pearl & Serene’s Trim Healthy Mama lifestyle [minus the frequent eating part] - FREE Trim Healthy Mama Quick Start Guide: bit.ly/3O7aABn
* Gin Stephens’ Delay, Don’t Deny; and, her Fast.Feast.Repeat book (amzn.to/3xR6Qhk - affiliate) Here’s a link to my interview w/ Gin: Episode #135 - apple.co/3bZ1t5V. I use Gin’s cleverly chosen book titles as my mental hooks, my action points:
Delay, Don’t Deny (amzn.to/3Nlqg3z)
Feast without Fear (amzn.to/3yhwH3c)
Fast. Feast. Repeat. (amzn.to/3A2qwBC)
Clean(ish) (amzn.to/3QLcL08)
The links are my affiliate links.
* DrBoz’s Insulin Ratio [minus the Keto fixation] - she explains the math behind her DrBozRatio in this 14min. video from April 19, 2019: • Are You In The Weight ...
Glucose mg/dL ÷ Ketones mmol/L = Insulin Ratio
When I am helping friends try out the idea of using a glucose meter as a fuel gauge (an idea taught by Marty Kendall of OptimisingNutrition.com via one of his blog posts: bit.ly/2LSVZPF), I point them to Walmart's ReliOn Premier that has everything in one box for $20 (meter, lancing device, lancets, 50 testing strips, carrying case) - that $20 purchase lets them test themselves 50 times before they need to get more test strips. A resupply of 100 test strips will cost $18.00 - 18¢ ea.)
I am on my third year of using the annual Dario subscription that includes UNLIMITED test strips, the offer found here at this link: bit.ly/2P3BNfg - $200 per year.
I'm NOT getting ANY discount, credit, or kickback for referrals to Dario; I am just a very satisfied customer. Dario's Customer Service has always been very responsive and helpful when I needed to call with questions or asking for help. (888-665-7201)
KJ York of Joyful Life with KJ (joyfullifewithkj.mykajabi.com)
KJ York’s CZcams channel: / joyfullifewithkjbutdid...
KJ’s Facebook page: https7642`:// JoyfulLifewithKJ
Lori, thanks so much for showing your process and also for leaving the link to the 2022 sequence. I'm hugely impressed.
It blesses me to think that what I had to share might be blessing, Maura. As for being hugely impressed…I keep thinking about ways that I should do it better, and maybe I will do it better with a third set someday…AFTER I have had time and space to recover from this second set; a Labor of Love, to be sure.
Hi Lori, Just finished watching your 31 videos and loved, loved, loved them. You are awesome and did a great job of keeping me interested in doing this. I just turned 60 and am insulin sensitive and my weight doesn’t budge. Gonna keep watching all your other selection of videos. I also have the trim healthy cook books and have not learned how to do the program. I start reading and lose interest because I get confused. Daily driven fasting I’m understanding …… Trim healthy mama with OMAD sounds like The way to go. Hope to figure it out…..Thank you for the information.
@kime1389, I'm glad to think that my video set might be useful to you in your goal of improving your weight and wellness. I remember my couple of years of discouragement when I was feeling that my body was more in control of my weight than I was, that time of going through menopause. I'm very grateful to have found Marty Kendall's blog post; this is his updated version: How to Use Your Glucose as a Fuel Gauge (A Pictorial Guide) optimisingnutrition.com/how-to-use-your-glucose-as-a-fuel-gauge-a-pictorial-guide/
I encourage anyone who will listen to me to join Marty Kendall's OptimisingNutrition.com FREE community where one can learn more than one could ever imagine about nutrition...for FREE: bit.ly/3JjC8De (I am NOT an affiliate! I have no dog in this hunt except concern for my fellow human beings.)
As for THM, I appreciate the fuel-separating recipes and the camaraderie of the THM ladies. One of my THM friends says that she sums up her thoughts about eating now as "protein & veggies, protein & veggies, PROTEIN & VEGGIES". It's easy to forget those two important things in our diet.
Oh, about the idea of one-meal-a-day (OMAD), doing that is easy for me, but may not be in my best interest. What I am trying to do now is to have two meals a day: a mid-morning breakfast and an early dinner. Here are some of my saved resources regarding Circadian Rhythm and Food Timing:
* Circadian Rhythms for Cognition and Health - www.hrplab.org/circadian-rhythms/
* Circadian Rhythms & Fasting: Breakfast is the New Dinner - www.iqmindware.com/blog/intermittent-fasting/
* A study showing that people who eat more later in the day tend to have worse metabolic outcomes; here is one: bit.ly/3f1rBgJ
* Early Time-Restricted Feeding Reduces Appetite and Increases Fat Oxidation but Does Not Affect Energy Expenditure in Humans - www.ncbi.nlm.nih.gov/pmc/articles/PMC6658129/
* Late Eating vs Early Eating studies explained by Peter Attia: peterattiamd.com/to-reduce-appetite-skip-late-night-snacks/
* Fledge Fitness and address the question “Is fasting time more important than length?" czcams.com/video/TwGuyFopZ_0/video.html
* Eating your last meal at 2pm may help you lose weight as scientists find the radical routine suppresses the appetite: bit.ly/3iGD638
* Is there an optimal window of time-restricted feeding? by Peter Atita: peterattiamd.com/is-there-an-optimal-window-of-time-restricted-feeding/
* Eating Late and Snoring? - www.snorelab.com/eating-late-and-snoring-try-the-four-hour-fast/
* How many times a day should you eat to lose weight? by Marty Kendall: optimisingnutrition.com/how-many-times-should-you-eat-a-day/
I don't have a set-in-stone fasting routine because there are moving parts to each day determining when I eat. I prefer to eat sometime between the hours of 11am-4pm, and when I eat I have priorities to keep in mind which affect what I choose to eat:
What does my glucose tell me?
What do I have scheduled for the day?
What is the trend on the bathroom scale?
Are my recent energy source choices (fats, carbs) working for me?
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Review Article “Effects of Intermittent Fasting on Health, Aging, and Disease" New England Journal of Medicine, Mark Mattson, Ph.D.
Mark Mattson says that the difference between calorie restriction and fasting: frequency of food intake. The liver can store up to about 700 calories glucose (glycogen) takes 10-12hrs to use up those calories, then fatty acids are released which are ketones. But every time a meal is eaten, insulin will store glucose in the muscle and liver, and then adding to fat stores when those two locations have taken what they can absorb.
I created a Google sheet to share with the ladies in the Marco Polo groups that I hang out in. I'm sharing the link to it with you in case you might find it useful too. It's got lots of THM-compliant recipes...from both THM's FB Fan page and from THM Bloggers:
docs.google.com/spreadsheets/d/1-WfYbvZeinVPwKbFp7uR6ejxH4lnj7OLCv94Srw0DIA/edit?usp=sharing
Your videos are great but, I didn’t hear if your body let go of a few pounds? A couple pounds?
Give me a minute to look at my spread sheet and see what my starting and ending weights were for the 30-days, Linda.
I think I had a loss of a few more pounds than that when I recorded the July 2022 30-Day Challenge. Here is a link to that playlist; and if you want to look at the Day 30 recording in that playlist you can probably hear the summary of that challenge.
30 Days of #DDF, #THM, and #IF, Playlist of 30 videos, July 2022:
czcams.com/play/PLW1Q_A0k7P6XfSxHbWAhtVXY2fUusqcEv.html
Linda, in addition to my sharing my answer that about my results from this most recent 30-Day Challenge and last summer's 30-Day Challenge, you might like to read an article by Marty Kendall about rates of loss:
How Much Weight Should I Lose Per Week?
optimisingnutrition.com/how-much-weight-should-i-lose-per-week/