Ep. 149 - Outdated, Unscientific Dietary Guidelines | Avoiding Dessert for Breakfast | Free Intermittent Fasting Plan for OMAD

Uncategorized Nov 21, 2022

In today’s episode, Dr. Scott and Tommy discuss outdated, unscientific dietary guidelines and how they really don't apply to the majority of our population, and avoiding dessert for breakfast

 

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Fasting For Life Ep. 149 Transcript

 

[Dr. Scott Watier]
Hello. I’m Dr. Scott Dr. Watier.

[Tommy Welling]
And I'm Tommy Welling. And you're listening to the Fasting for Life podcast.

[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.

[Tommy Welling]
Each episode is a short conversation on a single topic with immediate, actionable steps. We cover everything from fat loss and health and wellness to the science of lifestyle design.

[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 the Fasting for Life Podcast. My name is Dr. Scott Water and I'm here as always and with good friend and colleague Tommy Welling. Good afternoon to you, sir.

[Tommy Welling]
Hey, Scott, how are you?

[Dr. Scott Watier]
Doing fantastic, my friend. Today's conversation could get a little spicy, so I'm excited for it. As we're going to be talking about our outdated, unscientific dietary guidelines and how they really don't apply to the majority of our population. And that is absolutely setting us up for long term detrimental effects. So with that very cheery opening, I want to welcome everybody into the new listeners.

[Dr. Scott Watier]
Welcome to the Fasting for Life podcast. Yes, we're going to talk about fasting and we're gonna give you some actionable things that you can do today to put them into your day to day life. The second that this episode is over, if you want to hear a little bit more about Tommy and I and how we got started on this journey, go ahead and head back and listen to the first couple of episodes, learn a little bit more about who we are and why we do what we do.

[Dr. Scott Watier]
For all of you long term listeners, welcome back to another episode. Super excited to have you with us as we are going to kind of take a little different approach here to the situation that we are currently in with the State of the Union that we're currently in. When it comes to our weight issues, our metabolic health issues and the reasons why people are sick and weight loss, resistance and suffering here in the United States when we have more access to health care and knowledge than ever before.

[Dr. Scott Watier]
But we're just not seeing the results in the stat. So excited for today's conversation, Tommy. And I think there's going to be a lot of different rabbit holes that we can go down. So I want to make sure that we land the plane kind of setting the framework for today before we kind of start going into these different side conversations.

[Tommy Welling]
Yeah, there's definitely a lot of things that we could discuss here, but, you know, to keep it focused means that we're going to be really talking about like what, what really matters, what moves the needle and kind of like just a little bit of background perspective on on on what the the determining forces are right now.

[Dr. Scott Watier]
I think what I hear underlying there, Tommy, is permission to think differently is really the permission to think outside of the box and to take all of the I've tried this. This didn't work. This person says this, this is happening over here. I see this in my kids school. This is what I see in my social circle. This is my personal journey of, you know, struggling with weight loss or struggling with food cravings or struggling with hunger or metabolic conditions like blood sugar related issues and diabetes.

[Dr. Scott Watier]
And we've done that podcast episode, specifically dedicated to, you know, eight out of the top ten reasons why people perish here in the United States is due to blood sugar and insulin related conditions. Right. So there's something here that's that's more important than, oh, what's my fasting window? Or why do you guys, you know, guide people towards Nomad versus a 16 eight window?

[Dr. Scott Watier]
So that's where we're going to end up today. But the starting point is from an article from just an incredible I mean, I don't know how we stumbled upon her. Right? Probably just because we operate inside of this niche in terms of health and wellness and weight loss and fasting. But Nina Tai calls, she is a science journalist.

[Dr. Scott Watier]
She's an author. She wrote the Big Fat Surprise founder of the Nutrition Coalition. She also is the founder of Unsettled Science on Substack. So you can google her Nina Tai calls and she wrote an article about a research article that she was a part of. So the article is called Our Outdated, Unscientific Dietary Guidelines. Now, if you've been listening to us for a while, you know that we don't typically operate in the status quo when it comes to one specific diet for an individual like, oh, you have to be low carb or you have to be tight or you have to be paleo or vegan or carnivore or whatever it is, right?

[Dr. Scott Watier]
Right. So it's interesting how deep the rabbit hole can go here. So she was she was part of this this National Academy of Sciences Journal article, and it was an analysis of the recent US dietary guidelines process in light of its federal mandate and a national academic report and then her article that she wrote. So this article was in the National Academics of Sciences Journal, right?

[Dr. Scott Watier]
And it just says that it finds major flaws in the system, the systemic nature of it, and then the omission of some glaring science that is outdated and not included in the most recent guidelines. So our outdated, unscientific dietary guidelines is where this conversation is going to begin.

[Tommy Welling]
Wow. Yeah. And the thing about it is that the state of our health has only been changing and for the worse over over the past years and decades, too. And you know what what she highlights here is the fact that the recommendations that we have don't even apply anymore to the majority of people, which is mandated by law that they are supposed to, because our waistlines and our blood sugar and our health have changed so much.

[Tommy Welling]
So these recommendations don't even fit the scope of the people anymore.

[Dr. Scott Watier]
All right. So I set the stage because you just dangled the carrot there. So the question that she begins with is, why do kids in public schools get serve donuts and orange juice for breakfast, a meal guaranteed to send blood sugar soaring? So if you have been with us for a while, you know that we are tongue in cheek.

[Dr. Scott Watier]
We will say, you know, don't eat dessert for breakfast. Like what happened to the good old eggs and bacon? Like where did the protein rich sugar free breakfast go? Well, it went by the wayside of, you know, salt, sugar, fat and food satiety and clever, colorful pop tarts and marketing and all that kind of stuff. Right. So the easiest way to start fasting, we will tell people is to skip breakfast.

[Dr. Scott Watier]
If you've ever fasted you fast overnight, get up, hydrate, have some black coffee and push that eating window out into lunchtime. Now you've avoided the starting point of this conversation with her article, and the crazy part is Dessert for Breakfast Accords with our nation's top nutrition policy. From the U.S. Dietary Guidelines for Americans, which, despite its influence, has been found to contain outdated science and not reflect the preponderance of scientific and medical knowledge, like you said, required by law.

[Dr. Scott Watier]
So.

[Tommy Welling]
Wow.

[Dr. Scott Watier]
That's the starting point. And there's this thing called the dietary guidelines Advisory Committee that has been put in place to oversee these guidelines. And there's a major flaw before we get to the application of these guidelines to the American population in the actual oversight and ability of that committee to have an impact on the guidelines themselves.

[Tommy Welling]
Yes. So there's just so many issues here, like it goes so deep with the process and just the fact that there's a preponderance of evidence that's actually omitted, like all of the weight loss evidence and all of the low carb data just being completely eliminated, you know, from from the guidelines. Right.

[Dr. Scott Watier]
So the conflict of interest is the thing that really stands out to me in the omissions of those certain categories. Yeah. So the DGC has been almost entirely this is a quote from her article usurped by the government agency overseeing these reviews, i.e. the USDA. So the USDA staff conducts the reviews, they draft the conclusions, and the DGC is now kind of on the outside looking in.

[Dr. Scott Watier]
So I know there are specific numbers on the percentages and the amount of people that had conflicts of interest. And I think we should share those in kind of highlighting why there could be major bodies of scientific literature, like the literature on weight loss and the literature on sign on low carb diets. Because there's another article that was written, a research article on the A abundance of research on low carb for reversing type two diabetes.

[Dr. Scott Watier]
Yeah, and it's clear, but it was just omitted. So that conflict of interest is really the main thing. It's like, okay, so you have this agency that's supposed to be overseeing, but the agency itself is now kind of been rendered useless because what they actually do say is either admitted or ignored. Yeah. And then there's the conflict of interest piece.

[Tommy Welling]
Yeah. And actually a former Dxc member was quoted here, despite the evidence based review lens that we say that food policies are science based. In reality, we often let our personal biases override the scientific evidence. And then when they went to look at those conflicts of interest, what they found was that 95% of the members were found to have at least one tied to the food industry.

[Tommy Welling]
And the majority of those members actually had 20 or.

[Dr. Scott Watier]

[Tommy Welling]
Relationships to the food industry. So you talk about conflict of interest. I mean, it's incredible.

[Dr. Scott Watier]
And that's the committee that's supposed to be protecting us from unscientific, outdated guidelines for the general population. So the general population piece we're going to come back to. Right. So a couple of examples, contradictory advice that doesn't reflect the science. And here's a few that may be a shocker to you, but these are things that we've known for years and they're actually being proven in the literature it is on dietary cholesterol.

[Dr. Scott Watier]
The guidelines actually contradict their own science. The 2020 review found insufficient evidence to support a relationship between cholesterol you eat and the cholesterol levels in your blood. Yet the guidelines advise nevertheless to keep dietary cholesterol as low as possible. And we know that the cholesterol from your food is not the cause of your high cholesterol, and cholesterol is not the cause of heart disease.

[Dr. Scott Watier]
The oxidation or underlying inflammation that causes that oxidation is that end all, be all cause of the cholesterol being linked to heart conditions, heart disease, etc.. So we know that it's there's insufficient evidence, yet the guidelines still say keep dietary cholesterol low.

[Tommy Welling]
Wow.

[Dr. Scott Watier]
And then there's the low fat version. Right? So the next one is the low fat diet.

[Tommy Welling]
Yeah. On the low fat diet, the guidelines have ditched any of the low fat wording by explaining that low fat diets are generally associated with dyslipidemia like hyper triglycerides and low hdl-c, which are indicators of increased risk for heart disease and also could engender an overconsumption of calories in the forms of carbohydrates, metabolic consequences of high carb diets.

[Dr. Scott Watier]
So this is from the DGA vice chair in 2015. There's no conventional message to recommend low fat diets. And we know that that started back in the seventies. It wasn't coming from nutritionists and medical professionals. It was coming from government oversight. Right. And government agency. And then the saturated fats would be the last one ignored more than 20 review papers by independent teams of scientists.

[Dr. Scott Watier]
That strong evidence is lacking for continued caps on healthy forms of saturated fat. So the low carb one for me is really the biggest. Oh, crap. Right out of this out of this article on the unsettled science is that that has been incredibly effective for me personally. And then for hundreds of people that have gone through our challenges and VIP coaching program is that that is how they actually get the biggest benefit in reversing pre-diabetes and diabetes, whether diagnosed or undiagnosed, how they actually start getting the weight off and moving the needle, which is the most important thing that we want.

[Dr. Scott Watier]
We want to find something that is going to work for you in terms of getting you the results and the sustainability to be able to lose the weight, improve your health metrics, and then ultimately keep that weight off.

[Tommy Welling]
Yeah, and I feel like having that permission of think differently and then realizing that, you know, whenever you have agencies that are coming up with recommendations like this, it's always going to be painted with a broad stroke, like with a broad brush, right?

[Dr. Scott Watier]
Because I mean by design.

[Tommy Welling]
Yeah, sure. I mean, it's meant to to help and guide a large body of the population. But the problem is, though, that we've we've now skewed further and further away from even even just if these recommendations were were based on ideal health or like starting from a good starting point, no blood sugar related issues, no history of, you know, high blood sugars or type two diabetes or overweight or weight loss resistance or anything else along those lines.

[Tommy Welling]
We've now swung so far away from that that the majority of us have have weight or blood sugar related issues at any given time over 60%. So these guidelines don't even apply to the majority of the population anymore. And so that that's much worse because now now we're we're just pouring more fuel on the fire.

[Dr. Scott Watier]
Yeah. If we're going to talk about the actual application to the population, then what is the population and where are we at? 60% have some form of metabolic related condition. So even if you had these guidelines and you were part of the population that could have dessert for breakfast, not that we recommend it. Right? Right. Are you moving closer or further away from health in the long term?

[Dr. Scott Watier]
Similarly to the diabetes issue, if you are taking medications to manage your diabetes, why are we not talking? We did in a recent episode on this about the actual reversal of diabetes right. And that's where a lot of the research has shown that you can make major improvements to your HB one C and the reversal of diabetes through simple things like fasting and using a higher fat diet and reducing your carbohydrates.

[Dr. Scott Watier]
So interestingly, there's a link to this conversation about about the guidelines, right? And since 2004, over the past decade, there's been thousands of science and doctors and others that have urged the officials overseeing our nation's nutrition policy to pay attention to the low carb effectiveness. So at one point, over 15 professionals stood up and and cited research articles and case studies and their own personal experiences.

[Dr. Scott Watier]
And over 40, 44 zero in Congress even said, hey, we're concerned here. Right? But 40 of the studies in the review were just forgotten or they were admitted intentionally so hours and hours and hours of testimony on the effectiveness. And at least 100 systemic reviews were presented. Then that list was formally submitted down to 52 relevant clinical trials to the DGSE for consideration.

[Dr. Scott Watier]
Even the American Diabetes Association in 2018 adopted VELCADE or a very low carbohydrate diet as a standard of care. Now here's the difference, they say, for managing because they're telling you to eat three meals a day, plus snacks and protein shakes and all this other stuff. We're we're going to talk about fasting here in a minute. Right. But it was just blatantly omitted.

[Tommy Welling]
It just left off completely on. Wow.

[Dr. Scott Watier]
And we just we did the 40 million Americans plus the 350 billion per year spent on blood sugar related health issues.

[Tommy Welling]
Yeah.

[Dr. Scott Watier]
So if we're looking to the government agencies to say what are the dietary guidelines for Americans and the population, 60% right out of the gate already doesn't fit the bill. And then we're leaving out some of the most effective ways to stop that progression or never end up in a place where you get diagnosed with a metabolic issue.

[Dr. Scott Watier]
And we're really kind of just shooting ourselves in the foot. And that's where the permission to think differently comes into play.

[Tommy Welling]
Wow. And not only are we shooting ourselves in the foot, we're shooting the next generation in the fight to you have the same problem for for the kids and like the kids are are subject to a lot more of this oftentimes than the adults are, because as adults, we have control over what we're actually putting in our mouths.

[Tommy Welling]
But for the kids, a lot of times, especially in the school system, these these kind of guidelines are going to determine what they're actually given access to for for breakfast and for lunch and for snacks within the schools. And, you know, we have this preponderance of of evidence showing the the rise in obesity, overweight blood sugar disorders, metabolic issues with the kids.

[Tommy Welling]
And that's only getting worse. Like they're getting younger and younger. And it's because of, you know, the guides and the unchanging guides, despite what we now know. Like we should be doing this better and differently, but yeah, we're we're painted into a corner, like in some of these regards. Right.

[Dr. Scott Watier]
And that's one of the things that they say in the actual research article itself is they say that changing policy is incredibly hard.

[Tommy Welling]
Yeah, of course.

[Dr. Scott Watier]
And obviously, if this has just been able to snowball right, 50% of the committee has ties to the industry. You know, they're recommending that to ensure reliability of the systemic review process, they need a reliable, reproducible, rigorous scientific evidence, review process or methodology that they're going to bring in third party authority or outside voices to try to change this this policy and try to change this oversight.

[Dr. Scott Watier]
Because the reality is what you just mentioned and is a perfect example in the nomenclature of diabetes is the US guidelines. You know, they're followed by all federal agencies, most schools, hospitals, doctors and dietitians.

[Tommy Welling]
Yeah, yeah. You can see it like in a pediatrician's office. Like oftentimes you can see posters like this that are, you know, government guidelines on on nutrition and things like that. I've seen that.

[Dr. Scott Watier]
Yeah. And those in themselves, those are the places that people go for advice. But those cannot be guaranteed based on this to reflect trustworthy advice for the urgency of combating obesity, diabetes and chronic disease prevention. Prevention is the best thing, right? Our health care system is based on treating the symptom, managing it with a medication in most cases, or a procedure of some sort.

[Dr. Scott Watier]
Right. That's what we have specializations. The more specialized you get more specialized, the treatment or medication is. And a perfect example is that nomenclature change where it used to be called adult onset diabetes. But now we're seeing it earlier in earlier in, earlier. And personally you mentioned, you know, when my daughter my first our first born she had inconsistent breastfeeding with my wife and first time parents didn't really know there's some complications there.

[Dr. Scott Watier]
She's fine, she's healthy. Everything worked out great. But we actually started making our own goat milk formula because when we looked on the market for the formulas that were the safest, you know, biggest names, most effective formulas for kids, the ones that are recommended by the experts. Right. Right. That the first couple of ingredients were horrible. You're talking about oils.

[Dr. Scott Watier]
Certain oils that we want to stay away from should just process, machine, process very high. Yeah, just stuff that didn't make us feel great. So we went out and we found formulas and we did the research and we looked at the numbers and we made sure that the important nutritional pieces were there. And luckily there is some stuff already out there, so we didn't have to start from scratch, but then we were able to supplement, you know, so it's looking at this like, all right, so we're here.

[Dr. Scott Watier]
These guidelines are being followed by everybody. It's going to be really hard to change the policy. Right. So where is the the light at the end of the tunnel in the permission to change or the permission to think differently? Where does that lie? You know, in types of our framework or the fasting for life lifestyle and what it is that we do and how we live our lives.

[Dr. Scott Watier]
That's really what we want to highlight. Now as we wrap up, today's conversation is that we have a problem, but what can we actually do about it?

[Tommy Welling]
Yeah, we can. We can like first take what you said that permission to think differently and then go like, okay, well, what do we do from there? Well, we start doing things that that maybe not everybody around us is doing. Maybe we can expect a couple of weird looks or some side glances or maybe a couple of inquisitive questions.

[Tommy Welling]
Or we can follow one of the first two rules of fasting, which is don't talk about fasting, especially while I'm kind of getting my, my initial comfort, my, my reps in. But like you said earlier, just starting with extending that, not eating breakfast. So removing some of that dessert for breakfast stuff, the insulin spike, the the over overcompensating blood sugar spike that happens first thing in the morning.

[Tommy Welling]
We're already going to probably have higher blood sugar numbers in the morning. We don't have to drive it up even further with that quick breakfast. Right. We can push that off a bit. Maybe we're we're waiting till lunch or maybe a late lunch or early dinner even to do things a little bit differently and and be okay with the fact that it might feel a little uncomfortable at first, right?

[Dr. Scott Watier]
Yeah. I would want to say this, even if you're extremely new to fasting and the thought of skipping breakfast, you're like, There's no way I can do that by simply making a better food choice. Based on this conversation today. And the links that are in the show notes is an incredible place to start. Yeah. Or thinking about what's going in the shopping cart because my wife and I are very intentional about this and we're also very different in our metabolic profiles.

[Dr. Scott Watier]
Right? Right. So we're trying to break some of those generational things that have been handed down when it comes to food and food relationships and food choices and food supply and all of that. Right. So even if you're new to fasting, you don't have to just be like, Oh yeah, I'm just going to go straight to Walmart, which is one meal a day, which is like why we recommend one meal a day versus 6 to 8 is because you set it perfectly with these guidelines, living in this framework up against this this monster that we're fighting right to fight through to get long term weight loss and health results.

[Dr. Scott Watier]
You still have plenty of room to operate to mess up this process with a 16 eight window.

[Tommy Welling]
And we hear about it a lot, too. Why isn't 16 eight working? Like I've been doing this like I am. I am on point every single day, but it's not it's not doing anything well. Because if I'm following these guidelines within 68, just like you said, that's a that's a lot of rope to really get myself in trouble.

[Tommy Welling]
Whereas where when I start getting very intentional about those boundaries and I move to something like a one meal a day or start tightening up that, that fasting window or my eating window rather than I have an opportunity to actually avoid a lot of the missteps because even if I'm going to eat, I'd rather eat one meal wrong than three meals wrong or then three meals and a snack or.

[Dr. Scott Watier]
Two plus snacks, three meals plus a chocolate protein bar. That's really a candy bar, right? Right. Yeah, for sure. So looking at this in terms of what we can control is making those better food choices, like you said, tightening up that window, putting intentionality into it, intentionality behind our our fasting windows. And know that for each and every one of you, it's going to be a little bit different.

[Dr. Scott Watier]
So you're going to have to try things like we don't subscribe to and we're not talking about like the process refined, ultra processed, sugar laden, you know, 48 grams of sugar in a Gatorade type situation. We're talking about like, you know, the more natural forms of our actual foods, like the macronutrients, the carbs, the facts and the proteins.

[Dr. Scott Watier]
Yeah. So we really want to focus on if you're new, starting out with balance, don't be overly restrictive or try to do a 48 hour fast straight out of the game. You know.

[Tommy Welling]
Give yourself very low carb.

[Dr. Scott Watier]
Very low carb right here. I am never going to sniff a piece of insert your favorite food here. I'm never going to look at it. I'm just done. We're breaking up forever.

[Tommy Welling]
Cold water here.

[Dr. Scott Watier]
Yeah, cold turkey. The research doesn't really show that works well for most people. Okay, so beginning with the end in mind, knowing what we're up against, right? So knowledge isn't power, it's what you do with it. So, yeah, the fasting window's thinking differently, knowing that it's okay if you're new to fasting, starting with something that's just outside of your comfort zone, being a little bit more intentional.

[Dr. Scott Watier]
And then the last piece, Tommy, which has been incredibly eye opening over the last 12 to 18 months, you know, taking 4000 people through the challenges is that support piece. So we want to invite you into our fasting for life community, which is where you can have conversations and get feedback and stumble through the process in a place that, you know, you've got like a warm, comfy blanket wrapped around you.

[Tommy Welling]
All right. Permission to think differently and then also be supported with like minded community. I mean, that's such an important piece because the faster I can get more comfortable doing some of these things and and asking the questions about how to actually implement it day to day and then how to get it to where it feels more natural, then it feels more sustainable.

[Tommy Welling]
And now I can continue to do things that, that move the needle and, and feel right and serve my, my own health journey. I can do them more naturally and more more easily rather than feeling like I'm continually fighting for it. While, like you said, I'm fighting against the machine of guidelines, the.

[Dr. Scott Watier]
Mainstream, right? Yeah. Yeah. The socially accepted, you know, what we're told and what's accepted out there. Right. So fasting is becoming more mainstream, which is great. There's tons of research to show that it's beneficial. Whether or not you want to focus on calories, you want to focus on hormones like insulin that control that fat storage or burning, they're both important.

[Dr. Scott Watier]
They both matter. But you need a place to do that. You've got a partner or a spouse that is not overly their eyes have not been opened yet to it. Yeah. Or maybe they don't understand where you're coming from or why or you've got friends and family and the the sales rep that brings the donuts by every morning.

[Dr. Scott Watier]
They don't know your goals. They don't know your they don't know they're on the outside looking in. So go to the show notes if you guys want to come and continue the conversation. The fasting for life community is incredible. It's growing organically. There's lots of like minded individuals that live all different types of fasting lifestyles, but fasting is the key component.

[Dr. Scott Watier]
So go to the shownotes, click the link, join the community will send you our mini masterclass on one meal a day. Fasting six Simple Steps to put fasting into your day to day life. And also, if you want to go down the rabbit hole of the unsettled science, then those links are going to be at the bottom of the show notes as well.

[Dr. Scott Watier]
So happy hunting. If you're going down that path, put some of these simple things into your day to day today. Come join us in the conversation in the community. Me And I'm just hoping that this is an eye opening conversation for some of your listeners, whether or not you're new or you're one of our long term OGs, as we like to say.

[Dr. Scott Watier]
So tell me, as you wrap up today, thank you for the conversation, sir, and we'll see you inside the group.

[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 the fasting for life icon and sign up for our newsletter where you'll receive.

[Dr. Scott Watier]
Fasting.

[Tommy Welling]
Tips and strategies to maximize results and fit fasting into your day to day life.

[Dr. Scott Watier]
While you're 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.

 

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