Why am I always hungry? | Dr. David Ludwig

Dr. David Ludwig is an endocrinologist, researcher, professor. He’s been called an “obesity warrior” by Time Magazine and has been featured on several networks including ABC and NBC. He is also the author of Always Hungry.

It has been said many times that the key to losing weight is to eat less and move more. However, Always Hungry considers another factor at play. There are some people who eat less and move more, yet they still have problems with losing weight. While many can lose weight by cutting calories, the body will begin to fight back by becoming hungrier.

The premise of Always Hungry is to examine the source of this problem—why are our bodies storing extra fat? The underlying problem for most is that fat cells are driven into calorie storage overdrive due to insulin levels. When our bodies make too much insulin, this drives fat cells to hoard too many calories. Then there are too few for the rest of the body, and hunger increases.

The key is to lower insulin by adopting a rich, high fat diet and take out simple carbohydrates, processed foods, and sweeteners. The calories will stay in the blood stream longer and increase the metabolism. This will also be beneficial for physical performance.

The Always Hungry Solution is a three-phase plan. Phase 1 includes a two-week period of eating a diet of rich, high fat foods and eliminating grains, potatoes, and added sugars. This will turn off the starvation response. Phase 2 includes adding back whole kernel grains and a touch of added sugar. Here, the body will determine its optimal weight. Phase 3 follows by reintroducing more processed carbs according to how well the body can adapt.

Dr. Ludwig advises those following this plan to find foods that work for them and eliminate ones that do not. Always Hungry is available on Amazon. To connect with Dr. David Ludwig, visit his website at www.drdavidludwig.com or follow him on Facebook or Twitter via @davidludwigmd.

Crack the obesity code

Music: Ben Sound Royalty Free Music

Why didn’t I lose weight with crossfit?

Today we’re discussing a listener question from Kelley. Kelley has done Crossfit for four years, but didn’t experience much weight loss. She finally decided to stop once her back started hurting. Today, she is swimming and walking every day. She wants to get back into weight lifting but needs guidance on what types of lifting to incorporate and how much to do.

Some important notes about Kelley include that she has metabolic syndrome. This means she is insensitive to insulin, and this overproduction can cause her body to store the excess as fat. Kelley is also maintaining a low carb, high protein diet.

Crossfit is a metabolically challenging program. It includes metabolic conditioning, where one will be moving significantly—running, jumping, lifting. It’s a very dynamic that puts a strong demand on the body to have the endurance to get through. Because of this, one may experience much hunger after a workout, which can lead to eating more. Once again, the body fat loss will typically plateau. This may explain why Kelley did not lose much weight with Crossfit.

Kelley should consider lifting again, as lifting does slightly increase your metabolism over time and can lead to weight loss. However, she should also continue walking and swimming. Also, she may not need as much protein as she’s taking in. If she consumes too much, that excess will be stored as fat. This may be why she is seeing spikes in her blood sugar. If Kelley reduces her protein intake and adds in healthy fats such as fish, grass fed beef, and nuts, this will also help with regulating her hormone cycle.

When Kelley lifts weights again, she should incorporate one full body lifting session in place of one of her other exercises. She should work in the low to moderate rep range and use moderate to heavy weights. Taking these steps will be a great alternative to Crossfit and will assist in attaining the weight loss Kelley is trying to achieve.

You can get the guide on how to manage your hormones at older.fitness/glands.

If you’d like your questions answered, you can contact me on speakpipe and I may include your question on the show.

Nelson finds crossfit

Music: Ben Sound Royalty Free Music

Why you should squat

Today in this episode we discuss squats.   I think doing a squat is one of the most important exercises you can do.   I am a very big fan of squats, and often it is the first exercise I discuss with my clients.

Do you know that squatting is one of the most natural movement patterns of the human body?   A great example is when you need to pick up something off the ground.   Normally, you would squat.   Unfortunately, modern times often find us sitting a lot, which actually inhibits and tightens the muscles that enable a full range of motion and the muscle balance we need to correctly complete squats.

I encourage you to listen to the full episode as we will discuss the various elements of this important exercise.  We’ll discuss the benefits of doing a squat as well as the various types of squats.   Our discussion will also focus on the key elements of proper form to ensure you use the right muscles and avoid injury.

Everyone’s squat may look slightly different, but in the end you will want to find the good form that works with your body. It is difficult to teach the squat in an audio format. In the Forever Fitness Program you will have access to a personal trainer online to help you learn form on the squat and many other exercises.

https://40plusfitnesspodcast.com/should-i-lift-weights/

John success and lessons learned

John has reached the end of his 10-week program, however there is no end in sight to his massive lifestyle change. He’s sharing a bit about his success and a few lessons learned over the past 10 weeks.

First, John recognizes that this was not a program or diet, but a re-education of the healthy lifestyle he should be leading. During this process, John has seen much success. He is now able to enjoy food that does not contain sugar. He now understands why the sugar would affect him and chooses to find healthier food options. He has more willpower than he ever imagined. The biggest lesson he learned is that he is fully in control. He was tired of making excuses for himself. Once he made the decision to change his life and realized he was in control of his path, he was able to make large gains.

Measuring himself became a reality check as to where he started versus where he now stands. His stomach has gone from 47” to 41 1/2”. He has lost almost three inches in his chest, two inches in his waist, three inches in his hips, and three inches in each upper thigh. John feels more empowered than ever before.

However, these successes did not occur without challenges. He had to learn to moderate his drinking, after realizing that beer and alcohol contain sugar that was impacting his results. While he doesn’t want to stop going out socially, he now has the tools to compensate for a drink here or there by adjusting his intake prior to or after having an alcoholic beverage.

John has lost 38 pounds overall. He’s seen his A1C levels drop significantly and plans to be off his medication by October. He’s sharing his lessons learned with others in his life and encourages them to take control of their own health. Once John realized he was in control, success was easily in his future.

Stepping it up

Tammy success and lessons learned

Music: Ben Sound Royalty Free Music

How much is enough?

It’s important to make sure you’re getting enough exercise, but how much is enough? In 2008, guidelines were published that explained how much physical activity Americans should be getting. The results showed that the minimum amount of activity was 75 minutes of vigorous activity or 150 minutes of moderate-intensity activity per week.

Interestingly enough, the leisure time activities of individuals were also studied. This showed that those with an activity level below the recommendation had a 20% lower mortality rate. Those that met the guidelines saw a 31% decrease in mortality and those that exceeded the guidelines by three to five times saw a 39% decrease in mortality.

Most people recognize that there are health benefits of exercising regularly. Now there is proof showing that engaging in regular physical activity will lower cancer risk and risk of cardiovascular disease. As the studies have shown, every little bit counts, even activity at a moderate level.

So how can you tell the difference between moderate and vigorous physical activity? If you can carry on a conversation while being active, you’re moving at moderate pace. When the intensity increases such that the heart rate climbs into the 130 to 180 range, this is considered a vigorous mode. However, you should not be doing that for extended periods of time, as it is hard to keep pace. One example of this is high-intensity interval training or HIIT. With HIIT, you push yourself to that max limit and then let yourself recover. This not only improves cardiovascular fitness but will also count toward vigorous activity.

A mix of moderate and vigorous activity is recommended for most people. Try to pair moderate activity with stress reducing activities, such as talking a walk outdoors. This will allow you to relax, lower your cortisol, stimulate your senses, and give you an overall sense of well-being. If you’re still wondering how much is enough, a good target is four to six hours per week of exercise, with the type and style being based on what is important to you.

Have you mastered the art of intensity

Ayurveda meets western medicine with Dr. Kulreet Chaudhary

Dr. Kulreet Chaudhary is an integrative neurologist and neuroscientist, and also the author of The Prime: Prepare and Repair Your Body for Spontaneous Weight Loss. A pioneer in integrative medicine and Ayurveda, Dr. Chaudhary advocates for a national awareness of a much needed paradigm shift in medicine towards patient empowerment.

An Ayurvec proverb featured in the book states, “What you eat becomes your mind. As is the food, so is your mind.” This summarizes the premise of The Prime. Dr. Chaudhary explains that people are in such a rush to get things done, that many have lost their connection with food and how critical it is to the body and one’s state of mind.

In The Prime, Dr. Chaudhary says that, “Being overweight is a biochemical issue, not a personality flaw.” In her experience, many of the people who had difficulty changing their diet were successful in other areas of their life. Their difficulty in making this change with food actually had nothing to do with willpower. The truth is, there is an underlying biological obstacle. She was able to implement a unique set of solutions to overcome this obstacle. Once these folks were able to embrace their biochemical nature, they experienced spontaneous weight loss.

Dr. Chaudhary explains that the cause of these obstacles is likely due to neuroadaptation, meaning that the brain is always adapting. The modified food that people eat has a strong impact on the brain, much like that of a drug. It causes a spike in dopamine that actually causes stress to the body and brain. The modified food that is consumed also changes type of bacteria in one’s gut. Having the proper bacteria here is critical for normal brain function. All of this leads to a stressful cycle, which people must overcome to see real change.

Dr. Kulreet Chaudhary’s book, The Prime, is now available on Amazon. There is also a holistic and Ayurvedic-focused program that goes along with the book called The Prime Club, where you can join an online support group that operates under the supervision of a master coach.

The bone broth diet | Dr. KellyAnn Petrucci

Music: Ben Sound Royalty Free Music

Tammy success and lessons learned

Tammy is closing out her 10-week program and sharing her success story and lessons learned. At the beginning of her program, she made a commitment. That commitment remains strong today, as she is dedicated to moving forward in her health and fitness journey.

During these 10 weeks, Tammy experienced some challenges. She continued to work through health issues that came up. She has had issues with her back and is committed to working through these issues with a doctor, as this is really part of her overall wellness and an important foundation of her physical health. Though sometimes her issues caused her to be unable to work out, she knew that she couldn’t let that keep her down.

Tammy learned that it is one’s diet, and not necessarily exercise, that is the real key to the equation. She acquired the patience to stick with a solid eating plan over time and really began to focus on the type of food she was eating and making healthier choices.

As a result, Tammy is now fitting back into clothes haven’t fit her for quite some time. She has lost about 25 pounds and reduced her stomach and waist measurement significantly. She’s been a great partner along this journey with her husband, John. Tammy has even shared her experience with co-workers, who are now starting to make some changes in their own health as well.

Tammy now says “no” to so many foods that she never thought she could go without. After this experience, she looks at sweets and knows she doesn’t need them. The lessons that Tammy has learned over the past 10 weeks will continue to pay dividends as she continues this new healthier lifestyle in the future. Tammy knows success is in her future.

Stepping it up

John success and lessons learned

Music: Ben Sound Royalty Free Music