Ep. 116 - What Carbs Should We Be Eating? | Low Carbohydrate Vs Isoenergetic Balanced Diets For Reducing Weight And Cardiovascular Risk | Free Intermittent Fasting Plan for OMAD
In this episode, Dr. Scott and Tommy discuss low carbohydrate versus isoenergetic balanced diets for reducing weight and cardiovascular risk, Should we be eating carbs? What carbs should we be eating?
Research Links
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4090010/
https://pdfs.semanticscholar.org/b8a4/e1194ed3bb9aa062155b40b43faf0191b8c8.pdf
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Fasting For Life Ep. 116 Transcript
00;00;01;24 - 00;00;03;08
[Dr. Scott Watier]
Hello. I'm Dr. Scott Watier.
00;00;03;17 - 00;00;06;21
[Tommy Welling]
And I'm Tommy Welling, and you're listening to the Fasting for Life podcast.
00;00;08;09 - 00;00;14;25
[Dr. Scott Watier]
This podcast is about using fasting as a tool to regain your health, achieve ultimate wellness and live the life you truly deserve.
00;00;15;25 - 00;00;24;10
[Tommy Welling]
Each episode is a short conversation on a single topic with immediate, actionable steps. We cover everything from fat loss on health and wellness to the science of lifestyle design.
00;00;25;01 - 00;00;46;06
[Dr. Scott Watier]
We started fasting for life because of how fasting has transformed our lives, and we hope to share the tools that we have learned along the way. Everyone, welcome to Fasting for Life podcast. My name is Dr. Scott Waters, and I'm here, as always, am a good friend and colleague Tommy Welling.
00;00;46;16 - 00;00;48;05
[Dr. Scott Watier]
Good afternoon to you, sir.
00;00;48;15 - 00;00;50;00
[Tommy Welling]
Hey, Scott, how are you doing?
00;00;50;01 - 00;01;07;22
[Dr. Scott Watier]
Fantastic, my friend. Today's conversation, I think, is going to be a good one. I know we are biased, but we hope to deliver you some value and some actionable things that you can do to continue your journey. You're fasting journey and making fasting a lifestyle and not the next diet fad.
00;01;07;22 - 00;01;26;17
[Dr. Scott Watier]
So we are here today. We're going to be talking about a controversial fun topic around the macro nutrient carbohydrates and whether or not they should be rightfully demonized or they should be used in a strategic way. And can you actually do it?
00;01;26;17 - 00;01;38;21
[Dr. Scott Watier]
Should we be eating carbs? What carbs should we be eating? We're going to go through a zoomed out 30,000 foot view, and I think it's going to be a good conversation. And you know us, we're going to land the plane.
00;01;39;11 - 00;01;52;29
[Dr. Scott Watier]
I'm going to give that pass that virtually through the Zoom to Tommy to land the plane at the end here with a couple of takeaways on why fasting and the fasting lifestyle can simplify all of the stuff that we're going to talk through.
00;01;53;10 - 00;01;54;18
[Dr. Scott Watier]
So I think it's going to be a fun episode.
00;01;55;06 - 00;02;09;24
[Tommy Welling]
Yeah, I agree. I think so, too. And you know this, this reminds me of so many times of tracking macros and calorie counting and wondering what the split should be, how many grams of fat and carbs and protein should I be having?
00;02;10;03 - 00;02;26;00
[Tommy Welling]
And does it? Does it really matter? Am I missing the mark because I'm not quite getting the results right now, should I? If I make a small tweak, will that help? Or should it be some major overhaul? And a lot of times I just I was really confused about what my next move should be, and I didn't
00;02;26;00 - 00;02;32;27
[Tommy Welling]
know, you know, which was the right direction. And any move that I made didn't have a lot of confidence because I wasn't quite sure what I was doing.
00;02;33;26 - 00;02;50;09
[Dr. Scott Watier]
Yeah, and it's so true because when you if you've been trying to lose weight and most people, you know, if you're new to the podcast, most people, including you and I, Tommy came to the fasting lifestyle or the the skill of fasting or the tried and true technique of fasting looking to lose weight.
00;02;50;16 - 00;03;01;21
[Dr. Scott Watier]
And for me, it had gotten to the point of wanting to see my blood blood numbers and metrics improve. And my wife was like, Hey, you just don't seem like yourself. And there was all this other stuff going on, right?
00;03;01;21 - 00;03;15;23
[Dr. Scott Watier]
But the main thing was that I was having trouble over the, you know, the late twenties, thirties and approaching my forties, where I wasn't able to get the weight off in any discernible way and thousands of dollars on testing.
00;03;16;02 - 00;03;33;11
[Dr. Scott Watier]
You know, being someone that was in the health care space and and doing and taking care of people and getting them results. So I brought in experts and trainers and and, you know, high level nutritionists that were recommended and functional medicine providers and just all of these stuff.
00;03;33;11 - 00;03;45;04
[Dr. Scott Watier]
And it was just frustrating because I could never get the results to stick. And that's kind of where I want to start today. So if you're new. Go back. Listen to our story. If you've been with us for a while, we appreciate you listening.
00;03;45;04 - 00;03;57;22
[Dr. Scott Watier]
You can head to the website, The Fasting for Life dot com. You can download the fast start guide. It's six simple steps to putting intermittent, excuse me, one meal a day fasting into your day to day life. We have an insulin assessment on there.
00;03;57;22 - 00;04;11;01
[Dr. Scott Watier]
If you're wondering what insulin resistance is and how you can subjectively measure it at home, that will give you some insight there. So just want to before we get into today with that framework of zooming out to the bigger picture.
00;04;11;11 - 00;04;25;25
[Dr. Scott Watier]
Most people come here for weight loss, but what's the goal to be healthy, right, to live a quality of life that you don't have to worry about medications and disease process and and just not having your day to day quality of life taken from you?
00;04;26;17 - 00;04;41;24
[Dr. Scott Watier]
And you know, you might have 15 or £20 to lose and be in your twenties being like, I don't really understand what they're talking about, but this study is really going to outline a lot of the back and forth that's out there and why it's so difficult, including for you and I.
00;04;41;25 - 00;04;54;15
[Dr. Scott Watier]
So let me just say the name of the study time and if we can start unpacking it. So this is the low carbohydrate versus ISO energetic, balanced diets for reducing weight and cardiovascular risk, a systemic review and meta analysis.
00;04;54;15 - 00;05;01;08
[Dr. Scott Watier]
So like the gold standard of studies, when we're looking at low carb versus Isaw energetic. So first off, what the heck does that mean?
00;05;02;18 - 00;05;24;16
[Tommy Welling]
That means that across the 19 different studies that were involved in this meta analysis across 30 209 subjects who were involved in all of those studies, they they basically categorized it in two different ways. Either it was a low carb diet, quote unquote, and there were even there were different levels of low carb involved.
00;05;25;01 - 00;05;36;18
[Tommy Welling]
Or it was an eyesore, energetic a more of a a balanced approach where they weren't trying to take one macronutrient group to do more of an extreme to control it for the outcome.
00;05;37;01 - 00;05;50;17
[Dr. Scott Watier]
Yeah. And so for four max. Are nutrients so carbohydrate, fat and protein? Those are the things that we're looking at. And if you've been in the weight loss world and you're trying to lose weight and keep the weight off and be healthy, then you're familiar with those.
00;05;50;17 - 00;06;06;25
[Dr. Scott Watier]
You're familiar with the my fitness pals and the tracking in the different macro breakdowns and the amount of energy from each one of those groups. And it can get difficult right to do a level of time, effort and energy that is given to just weighing and tracking and portioning and meal planning and all that type of stuff
00;06;07;09 - 00;06;25;10
[Dr. Scott Watier]
. But what I loved about this study was that there was a range of rates of zooming out again, right with that, that that kind of thought process or that lens in mind when we were looking at the different levels, you said that, you know, for the low carb, it was everything from 4% all the way up to
00;06;25;11 - 00;06;49;29
[Dr. Scott Watier]
of your of your total energy all the way up to 45%. And then the fat content range anywhere between 20 to 35. And then the protein was the 20 to 3030 range, right. So right, comparing all of those things, what I liked about this was that they did this in studies that were looking at overweight and obese
00;06;50;00 - 00;07;12;09
[Dr. Scott Watier]
adults with or without type two diabetes, and they were all randomized to low carb or and or ISO, energetic balance, weight loss, diet. So they they looked at a whole spectrum, not just like we've done before on the podcast was we looked at some research that was low carbohydrate for type two diabetics and what they found at
00;07;12;09 - 00;07;23;04
[Dr. Scott Watier]
the two year mark. There was an improvement at the three to six month mark, but at the two year mark it reverted back and then some their numbers got like the blood sugar numbers even got worse, and that's not what they found here.
00;07;23;05 - 00;07;38;09
[Dr. Scott Watier]
So it was just interesting to see. And this is the phrase that will open up Pandora's box with is. My takeaway from this was you're damned if you do and you're damned if you don't. So like, you're damned if you do and you're damned if you don't like.
00;07;38;21 - 00;07;47;17
[Dr. Scott Watier]
So people that are listening, you know, there's a lot of low carb people that are like, Oh, this is the best way to lose weight. And then there's other people like Kito, people that I know this is the best way to.
00;07;47;22 - 00;08;07;26
[Dr. Scott Watier]
And we had carnivore and Whole30 and paleo and GMO and organic versus non-organic and. Holy Guacamole head is spinning, right? But looking at this, there was no discernible difference. Between any of the metrics that they looked at, including weight loss at the two year mark, so I know there's a couple of things in there that we can
00;08;07;26 - 00;08;08;08
[Dr. Scott Watier]
unpack.
00;08;08;21 - 00;08;28;09
[Tommy Welling]
Yeah, and it wasn't just weight, right? Like you said, it was cardiovascular risk profile. So blood pressure, LDL, HDL, total cholesterol, triglycerides, fasting, blood glucose, they looked at all of these things, and they even separated out the results for the type two diabetics so that it didn't, you know, kind of muddy up the water with nondiabetic subjects
00;08;28;09 - 00;08;49;29
[Tommy Welling]
. And and seeing that there there was a one and a half to three pound difference within a six month timeframe. And then literally a zero difference at the two year mark was like, what was the point of all of the the micromanaging of those macronutrients of all of the tracking?
00;08;50;06 - 00;09;05;15
[Tommy Welling]
I mean, I can't even tell you how many dozens to hundreds of hours worth of like tracking and then the prepping and the cooking and and the eating multiple times a day just to kind of fit into a very specified macronutrient profile.
00;09;05;23 - 00;09;18;10
[Tommy Welling]
And what did I get for it four to six weeks later? Usually this scale didn't move at all, or it went up a little bit, you know, it turns out there was a reason for that, and we'll get into that in this discussion, too.
00;09;18;10 - 00;09;29;19
[Tommy Welling]
But if I had a time machine, I would. I would have gone back and done something differently and at the two year mark, not seeing any difference here. I bet they would feel the exact same way.
00;09;30;20 - 00;09;48;22
[Dr. Scott Watier]
To add some more fuel to that fire, so four years later. There was a correction to this study. Apollo was one right and to to by the editors, and there was this big thing because people were writing in there was like a typographical error and there was a couple of things that were like they used the right
00;09;48;22 - 00;10;02;11
[Dr. Scott Watier]
process but didn't document it correctly. And so we went down that rabbit hole for a while. And really, the takeaway came down to the fact that a there was a difference of a 780 gram difference in the outcomes that were reported.
00;10;03;10 - 00;10;21;10
[Dr. Scott Watier]
And once you add the statistical analysis to that, it's it's really. I don't want to say it's wasted. It's it was useless, like it really didn't matter. But you know, again, zooming back out was like, All right, so what we wanted to do.
00;10;21;11 - 00;10;25;05
[Dr. Scott Watier]
Did you just do the math on the 780 grams and want that? Oh yeah, that really turns into.
00;10;25;06 - 00;10;27;15
[Tommy Welling]
27 ounces. So it's a pound and a half.
00;10;27;15 - 00;10;47;09
[Dr. Scott Watier]
That's OK. Yeah. So a pound and a half, right? So, yeah, so we really had that range, right? And then we just kind of ended up in the same range again, it's like, all right. Well after three months, six months, two years, talk about frustration and giving up and anger and confusion and the propensity to be like
00;10;47;09 - 00;10;57;17
[Dr. Scott Watier]
, Well, maybe I'll go over here and I'll I'll I'll do Kido for a little while. Maybe I'll come over here and I'll I'll go super low carb and I'll do net carbs and I'll do and then I'll do Atkin's right.
00;10;57;22 - 00;11;11;26
[Dr. Scott Watier]
Blast from the past, right? Don't do that. So go to Atkin's right. And I'll just I'll just I'll do, you know, I'll just eat meat right? And I'll just do, you know, deliver king diet. I'll just eat bone marrow organ meat and raw, raw, raw meat.
00;11;11;26 - 00;11;33;09
[Dr. Scott Watier]
Like, that's what I mean. That's all I'm going to eat, right? Yeah. And it's like, OK, well, you could do that. But really, what we want is we want a sustainable approach for you, the listener, you, the individual, you, the person that has the billion different direction points in your life on any given day and the hundreds
00;11;33;09 - 00;11;46;00
[Dr. Scott Watier]
of thousands of decisions that we make related to food. I remember that study that we looked at that one time where people thought that they thought that they averaged about 14 food related decisions a day when it was more like 260.
00;11;46;09 - 00;11;59;14
[Dr. Scott Watier]
Now that was I don't know if that's the exact numbers, but I know it was 14 was what people reported they thought they made and it was really like 260. And that was in the there was a non obese, non overweight category to these are in healthy mean individuals, right?
00;11;59;14 - 00;12;11;05
[Dr. Scott Watier]
So, you know, being a fat guy at one point and having this extra weight, I thought about food a lot more than that, but you just don't realize it, right? So. And all this complexity, how do we simplify it and get out of that?
00;12;11;05 - 00;12;21;27
[Dr. Scott Watier]
You're damned if you do, and you're damned if you're don't type scenario where, you know, after looking at this many analysis, it really didn't matter. You ended up back in the same place anyway. So what does that sustainability part look like?
00;12;22;05 - 00;12;32;27
[Dr. Scott Watier]
And that's really one of what I want to focus on and unpack here because, you know, there is a demonization. If you look at somebody like brain drain the book Dr. Perlmutter. Yeah, tons of great research in that book.
00;12;33;05 - 00;12;47;22
[Dr. Scott Watier]
But in my opinion, it was. It was a little heavy handed, right? It went just it just went a little bit too far where, you know, we start having these conversations about like the complexity of the food that we're eating when really I want to be thinking about, well, are we just.
00;12;49;00 - 00;12;55;13
[Dr. Scott Watier]
Priming our insulin pump eight times throughout the day, like it really doesn't matter what you eat at that point. Yeah.
00;12;57;03 - 00;13;11;06
[Tommy Welling]
And like who? Who wants to be planning for every single bite that they're eating for the rest of their life? And and especially if you're you're doing that, but you're still having those insulin spikes that are leading to the I'm putting my body in fat storage mode, right?
00;13;11;12 - 00;13;24;03
[Tommy Welling]
And then so I can't tap into those long term fat stores. So I never see the scale move, so I don't get the positive reinforcement of what I'm doing anyway. So I'm putting all this effort and energy and time and mental frustration into my method.
00;13;24;07 - 00;13;36;24
[Tommy Welling]
And it's not giving me the feedback or the outcome that I want, which is which is, you know, highlighted just in the fact that this study looking multiple years later did not see any difference in in in those groups.
00;13;36;24 - 00;13;55;06
[Tommy Welling]
And and it was like, OK, well, what was the point of doing all that and is there a solution to it? So if we look at it and we say, well, most of these studies are eating at minimum three times a day and a maximum, I believe the maximal on there was six or seven times per day
00;13;55;06 - 00;14;08;04
[Tommy Welling]
like feeding opportunities. So those are insulin spikes. Those are things where if you have additional weight on your midsection, you have weight loss resistance. You've tried this in the past. You have 20 £30, let alone 100 or more.
00;14;08;14 - 00;14;20;12
[Tommy Welling]
Then you're going to have that insulin resistance. You're going to be spiking insulin every time you ingest these foods balanced or low carb, or it doesn't matter what the food is, there's going to be an insulin spike.
00;14;20;24 - 00;14;36;05
[Dr. Scott Watier]
Right? There's a lot of people out there eating a certain way. And there's people out there that say you can have eat all the carbs you want. Right. And then there's people who say, I can't have more than ten carbs a day or I can't lose weight.
00;14;36;15 - 00;14;44;16
[Dr. Scott Watier]
Yeah, yeah. What are the results? There's a lot of people in both of those camps that are having trouble losing weight and keeping the weight off.
00;14;44;24 - 00;14;46;08
[Tommy Welling]
Right, right. Good point.
00;14;46;23 - 00;15;02;08
[Dr. Scott Watier]
Right. So what is what is the takeaway from, you know, this massive meta analysis that's like, well, are you really going to end up in the same place anyway? Well, it's it's it's the lifestyle change, that long term sustainability piece.
00;15;02;17 - 00;15;25;17
[Dr. Scott Watier]
So if you are someone that is air quotes addicted to carbohydrates, then limiting those in your exposure to those by building a healthy relationship around those is key. And it's difficult to discern all of the different levels of thinking and dissonance that can happen in these situations because I've lived it and experienced it myself.
00;15;26;05 - 00;15;42;23
[Dr. Scott Watier]
But when you're looking at, you know, and you had told me about a conversation you had with a friend where it's like, OK, yeah, there are carbohydrates in fruit like, and then we had this situation in the came up and a question one of our lives where it was, Well, what about the carbohydrates in the asparagus?
00;15;43;10 - 00;16;05;27
[Dr. Scott Watier]
I'm like, right, well, there's five carbohydrates per cup of asparagus. So I mean, I mean, go ahead and eat five cups. Ten cops will get you 50 grams of carbs. How many people do you know that got into a metabolic dysfunction state with a lot of weight to lose and hormone imbalances and cardiovascular risk and abnormal blood
00;16;05;27 - 00;16;21;14
[Dr. Scott Watier]
work by eating too much broccoli? Right? We're like zero. I know I'm using it. I know I'm using a severe example here to prove a point. It just doesn't make sense, right? So there's this this disconnect there, that the insulin effect on the foods that we eat, carbs get demonized.
00;16;22;13 - 00;16;31;28
[Dr. Scott Watier]
And yes, Duke, our carbs, the simple sugars and sweeteners, the simplest way to get insulin to go high. Yes.
00;16;31;29 - 00;16;32;20
[Tommy Welling]
Yeah, all right.
00;16;32;27 - 00;16;52;05
[Dr. Scott Watier]
But combinations of foods can also do that too, and it's called the insulin load. And it looks at that it's not just the carb, it's the carbohydrate minus the fiber times point five, six times protein. So if you're listening going, oh god, what is he doing?
00;16;52;05 - 00;17;14;19
[Dr. Scott Watier]
So Marty can tell from Optimize Nutrition, has this incredible research database and shout out to him because that's where this concept came from. And there are certain combinations of foods that when you add them together, you will get a same or higher insulin spike than if you just ate the carbs like a plain carbohydrate by itself.
00;17;15;05 - 00;17;30;18
[Dr. Scott Watier]
Yeah. And the reality is, is that we are getting down to a level of understanding that is just too complex for me, and I've been able to maintain some results. So I can't imagine someone that's been struggling with this for years, trying to figure this out on their own.
00;17;30;18 - 00;17;31;22
[Dr. Scott Watier]
So how do we simplify it?
00;17;32;14 - 00;17;48;04
[Tommy Welling]
Yeah. And that's the other thing I've I've never talked to anybody who, you know, is is analyzing it at that level who has had sustainable like like really, really good results over a long period of time and been able to sustain them.
00;17;48;04 - 00;18;07;12
[Tommy Welling]
Usually it's what we start to look for and hold on to. And we're almost like, it's like when I was grasping at straws trying to figure out why what I was doing wasn't working, then you I would come up with like this really crazy stuff like, Well, what about the carbohydrates in the asparagus?
00;18;07;12 - 00;18;29;10
[Tommy Welling]
And you go, Well, I mean, it's there's a very different blood sugar and insulin load in the body when you compare ten grams of of carbohydrates from asparagus versus ten grams from, let's say, a pizza. And the fact that I put on my weight from lots of, you know, fast food and and things like that overindulgent processed
00;18;29;10 - 00;18;48;14
[Tommy Welling]
carbs. There was a lot of pizzas in there and things like that. And but then if you're on the flip side of that trying to reverse that and you start demonizing the vegetables that are involved or like whole whole fruits, even like that, that's really like a different frame, like that's that's looking in the wrong direction right
00;18;48;14 - 00;18;48;22
[Tommy Welling]
there.
00;18;49;11 - 00;19;09;22
[Dr. Scott Watier]
Yeah. And it's in it's it's going to end up with this meta analysis just proved that we're going to end up back in the same situation again. Right. And too much of anything is bad, right? So the brain grain example, yes, I don't think we should be downing 65% of our daily intake from carbohydrates, especially the processed
00;19;09;27 - 00;19;21;14
[Dr. Scott Watier]
, especially this. Yeah, where they're coming from in today's world, right? It's just different. I joked around about this with a week at a family gathering. I'm like the pop tarts that I ate as a kid are not the same as the ones that are on the shelf today, huh?
00;19;22;00 - 00;19;37;03
[Dr. Scott Watier]
Yeah, they're different. Like, the food supply is just dramatically different, right? And we have more stimulation towards it and stimulation of our of our of our hunger cues more than ever before. So it's like, all right, well, what do we do to simplify the process?
00;19;37;03 - 00;19;47;24
[Dr. Scott Watier]
And you know, a lot of people after been trying and failing for so many years, really just look for that micro analyzation like, what can I do? What can I tweak? What can I? What can give me a little bit of edge?
00;19;47;24 - 00;20;02;17
[Dr. Scott Watier]
And in true fasting for life fashion, we're going to recommend that you keep the main thing, the main thing, which is sticking to a consistent fasting window with nutrient dense foods during your nutrition window when you do eat.
00;20;03;00 - 00;20;14;02
[Dr. Scott Watier]
And that is going to take away all of that. However, many minutes we've been talking out of the equation and get that momentum going where you can actually feel excited about doing this day to day.
00;20;14;17 - 00;20;32;13
[Tommy Welling]
Yeah, instead of having to restrict out all of those food groups and the macro groups, and let alone the fact that just talking in macros paints such a broad brush where we can look at ten grams of carbohydrates from a vegetable the same as like, you know, an engineered food or something like that like that zooming out
00;20;32;13 - 00;20;50;24
[Tommy Welling]
from all of that and going, OK, if we need to control the insulin spikes, we can do that best through meal timing rather than super precise micro micro analyzing of the nutrient composition, the macronutrient profile that's in the food.
00;20;51;01 - 00;21;12;21
[Tommy Welling]
So setting our timer is going to be our main lever that we can pull, and we can make substantial progress in very short order and and actually see results, get feedback from the scale, from the blood, work, from how we feel, rather than like clawing our way towards this, this holy grail of macronutrient, you know that that's
00;21;12;21 - 00;21;33;21
[Tommy Welling]
not really getting me anywhere anyway. At least it, it never did for me and and I. It's very rare to talk to somebody who's lost a significant amount of weight and done it by micro analyzing just their macronutrient profile, and if they did actually maintain it for a long period of time because usually drawing the line between
00;21;33;22 - 00;21;41;23
[Tommy Welling]
what worked to get results and then actually maintaining those as a lifestyle change, that that's two very different conversations right there, too.
00;21;42;10 - 00;21;58;02
[Dr. Scott Watier]
Yeah. And just the takeaway from this study was there is probably literally no difference in weight loss and changes in cardiovascular risk factors up to two years of follow up when overweight and obese adults with or without type two diabetes are randomized to low carb diets and ISO energetic balance weight loss.
00;21;58;02 - 00;22;13;21
[Dr. Scott Watier]
So the sustainability part here is huge. So if you're listening, you're going I what do I do now, right? Like, what do I do? Actionable now to do, like remove to pull myself out of the complexity of the equation and not feel like, Oh, well, screw it, it's not going to work anyway.
00;22;14;03 - 00;22;25;08
[Dr. Scott Watier]
Well, no, there are people out there doing it successfully, and there are some people that that can live that lifestyle of tracking everything day in and day out, and they enjoy it and it's become part of their identity.
00;22;25;22 - 00;22;42;00
[Dr. Scott Watier]
And that's something that we do talk a lot about, you know, on a on our weekly trainings and our challenges, you know, hopefully hear on the podcast depending on the, you know, the context of the conversation for that day is that is that, you know, that new identity that you're creating that person that has the skills, the
00;22;42;00 - 00;22;57;01
[Dr. Scott Watier]
toolset and the sustainability part, because that is the ideally what we want. We don't want to just lose it and give it back and lose it and give it back. And sometimes it feels futile. So I want to I want to mention one study that we're going to do an entire an entire episode on, and I'm just
00;22;57;01 - 00;23;10;02
[Dr. Scott Watier]
going to mention a very, very, very, very 30,000 foot. And this study found that people who are insulin resistant did better with low carb, high fat, while those who are insulin sensitive did better on the high carb, low fat approach.
00;23;10;03 - 00;23;25;05
[Dr. Scott Watier]
And then, Tommy, I want you to wrap up today's episode with an action step, but here's the point. If you reverse your metabolic disease, if you've got £20 of weight to lose and you've done it over and over and over before you have weight loss resistance, you're pretty sure you have some insulin resistance.
00;23;25;05 - 00;23;41;11
[Dr. Scott Watier]
You've got some markers in your blood works that are a little bit off and you just don't feel great. But everything seems OK. And you're just you're just, you know, clawing like you said away and not being able to figure it out when you start with insulin resistance and you do better on low carb, high fat to
00;23;41;11 - 00;23;56;23
[Dr. Scott Watier]
maintain that, you then have to switch. You then have to transition when you are more insulin sensitive in your insulin is acting more effectively, and you reverse that disease to a lifestyle that has more carbohydrate and lower fat to maintain it.
00;23;57;15 - 00;24;10;13
[Dr. Scott Watier]
So I am dangling the carrot for a future conversation around that concept right there that you are not the same person. That is, your metabolism is not the same. Your requirements are not the same. Your thought processes are not the same.
00;24;10;13 - 00;24;22;13
[Dr. Scott Watier]
You as an individual is not the same when you get the weight off and you become that new person. Well, how do we get there, Tommy? Well, that's simply by keeping the main thing. The main thing, which is consistent fast cycles.
00;24;22;24 - 00;24;37;04
[Tommy Welling]
Yeah, focus on your fasting. Take your fasting to the next level if you've never started. Start with a timer doesn't have to be anything crazy. Set your timer for your next meal or set your timer to skip your next meal and go to the one after that.
00;24;37;15 - 00;24;53;01
[Tommy Welling]
And if you've already done that, or you've already done like six, eight or 18 six, take it to the next level. Do Olmert, OK? You know, start with a 23 hour timer. Go download the Fast Start guide. Head over to the W-w-what the fasting for Life dot com.
00;24;53;10 - 00;25;09;10
[Tommy Welling]
Download the Fast Start guide and push it to a one meal a day. one meal a day is where a lot of magic happens for a lot of folks, especially people who have higher levels of insulin resistance or haven't been seeing results with with shorter, shorter fasting windows before that.
00;25;10;04 - 00;25;21;17
[Dr. Scott Watier]
And that's one of the coolest things that we get to do, Tommy now as we get those random messages, hey, I picked you up on episode 20. I'm caught up, I've listened and I'm off this medication. I'm down this many pounds.
00;25;21;17 - 00;25;39;01
[Dr. Scott Watier]
I no longer need my endocrinologist. I no longer need my cardiologist, right? Like, that's the stuff that we're after. Not sifting through the nitty gritty, non results of a two year randomized controlled study of a meta analysis of which diet should I use the one that works for you?
00;25;39;10 - 00;25;51;14
[Dr. Scott Watier]
And that's why we love fasting. It is tried and true. It has been around since the dawn of time and it's it works and you can live your lifestyle eating the foods you love and still get the long term results.
00;25;51;14 - 00;26;03;23
[Dr. Scott Watier]
So Tommy, as always, hopefully today was started off really scattered and randomized, pun intended, and I feel like we landed the plane pretty well. So I appreciate the conversation as always, and we'll talk soon.
00;26;04;06 - 00;26;15;04
[Tommy Welling]
Thank you. Bye. So you've heard today's episode, and you may be wondering, where do I start? Head on over to be fasting for life dot com and sign up for our newsletter, where you'll.
00;26;15;04 - 00;26;16;05
[Dr. Scott Watier]
Receive fasting tips.
00;26;16;05 - 00;26;19;24
[Tommy Welling]
And strategies to maximize results and fit fasting into your day to day life.
00;26;20;17 - 00;26;35;18
[Dr. Scott Watier]
Why are you there? Download your free fast start guide to get started today. Don't forget to subscribe on iTunes, Spotify or wherever you get your podcasts. Make sure to leave us a five star review and we'll be back next week with another episode of Fasting for Life and.