Protein Power

1. Insulin and glucagon: The master hormones controlling metabolism

Insulin and glucagon are the primary hormones involved in the storage and release of energy within the body.

Hormonal balance. Insulin and glucagon work in opposition to regulate blood sugar, fat storage, and energy utilization. Insulin promotes storage of nutrients and lowers blood sugar, while glucagon promotes the release of stored energy and raises blood sugar. The balance between these hormones is crucial for metabolic health.

Insulin's dark side. While essential for life, chronically elevated insulin levels can lead to numerous health problems:

• Increased fat storage, especially around the abdomen
• Elevated blood pressure
• Increased cholesterol production
• Thickening of artery walls
• Increased risk of type 2 diabetes

Glucagon's benefits. By promoting the use of stored fat for energy and helping to maintain stable blood sugar levels, glucagon counteracts many of insulin's negative effects when in excess.

2. Carbohydrate restriction: The key to metabolic control

To achieve metabolic control, your tasks are simple—reduce the amount of insulin circulating in your blood during the day and restore the sensitivity of your tissues to insulin.

Carbohydrate impact. Carbohydrates have the most significant effect on insulin levels. By restricting carbohydrate intake, especially refined and processed carbs, you can dramatically reduce insulin production and improve insulin sensitivity.

Two-phase approach:

1. Phase I Intervention: 30 grams of carbohydrate or less per day
   • For those with significant metabolic issues or more than 20% overweight
2. Phase II Intervention: 55 grams of carbohydrate per day
   • For those needing less aggressive intervention or transitioning from Phase I

Food choices. Focus on:

• Protein sources: Meat, fish, poultry, eggs, cheese
• Non-starchy vegetables: Leafy greens, broccoli, cauliflower, peppers
• Healthy fats: Olive oil, avocado, nuts

3. Protein power: Essential for lean body mass and health

The cornerstone of any good nutritional program is an adequate amount of high-quality protein.

Protein requirements. Calculate your daily protein need based on lean body mass and activity level:

• Sedentary: 0.5 grams per pound of lean mass
• Moderately active: 0.6 grams per pound of lean mass
• Active: 0.7 grams per pound of lean mass
• Very active: 0.8 grams per pound of lean mass
• Athlete: 0.9 grams per pound of lean mass

Benefits of adequate protein:

• Preserves and builds lean muscle mass
• Supports metabolic rate
• Provides essential amino acids for various bodily functions
• Helps control appetite and blood sugar levels

Protein sources. Include a variety of complete proteins:

• Animal sources: Meat, fish, poultry, eggs, dairy
• Plant sources: Tofu, tempeh, and combinations of legumes and grains

4. The myth of low-fat diets: Why they fail and what really works

The low-fat, high-complex-carbohydrate approach has proven a failure.

Low-fat fallacy. Despite decades of promotion, low-fat diets have not delivered on their promises:

• They don't significantly reduce cholesterol levels unless followed to extreme
• They make blood sugar control difficult for diabetics
• They have a poor success rate for long-term weight loss
• They often lead to increased carbohydrate consumption, which can exacerbate metabolic issues

Fat's role. Dietary fat is essential for:

• Hormone production
• Nutrient absorption
• Cell membrane integrity
• Satiety and flavor in meals

Effective approach. Instead of focusing on fat restriction, emphasis should be on:

• Controlling carbohydrate intake to manage insulin levels
• Consuming adequate protein to support lean body mass
• Including healthy fats for satiety and nutritional benefits
• Avoiding trans fats and excessive omega-6 fatty acids

5. Exercise: The antiaging formula for optimal health

The single best exercise you can do to improve your health is to lift weights.

Benefits of resistance training:

• Increases muscle mass and strength
• Improves bone density
• Enhances metabolic rate
• Stimulates growth hormone production
• Improves insulin sensitivity

Growth hormone boost. Resistance training, especially when performed with high intensity and short rest periods, stimulates the release of growth hormone, which:

• Promotes fat burning
• Enhances muscle growth and repair
• Improves overall body composition

Exercise guidelines:

1. Start with light weights to strengthen connective tissues
2. Focus on large muscle groups first
3. Use proper form to maximize benefits and prevent injury
4. Increase protein intake to support muscle growth
5. Perform workouts on an empty stomach to maximize growth hormone release
6. Incorporate aerobic elements for cardiovascular benefits

6. Eicosanoids: The microhormone messengers that control your health

You can view eicosanoids as the biological glue that holds together the human body. In that regard they are the most powerful agents known to man, yet they are totally controlled by the diet.

Eicosanoid basics. Eicosanoids are hormone-like substances that control virtually all physiological actions in the body, including:

• Inflammation
• Blood pressure
• Blood clotting
• Pain perception
• Immune function

Dietary influence. The balance between "good" and "bad" eicosanoids is primarily controlled by diet:

• Insulin promotes the production of "bad" eicosanoids
• Glucagon promotes the production of "good" eicosanoids

Optimizing eicosanoid balance:

1. Follow a low-carbohydrate, adequate-protein diet to control insulin levels
2. Consume omega-3 fatty acids from fish or fish oil supplements
3. Limit intake of arachidonic acid, found in red meat and egg yolks
4. Use olive oil and other monounsaturated fats as primary fat sources
5. Avoid trans fats and excessive omega-6 fatty acids

7. Cholesterol: Understanding its role and how to control it naturally

Far from being a serial killer, cholesterol is absolutely essential for good health; without it you'd die.

Cholesterol's functions:

• Essential component of cell membranes
• Precursor to hormones and vitamin D
• Crucial for brain and nervous system function
• Necessary for bile acid production and fat digestion

Cholesterol regulation. The body tightly regulates cholesterol production:

• 80% is produced by the body, mainly in the liver
• 20% comes from dietary sources
• When dietary intake decreases, the liver increases production, and vice versa

Natural cholesterol control:

1. Reduce insulin levels through carbohydrate restriction
2. Increase glucagon levels through adequate protein intake
3. Consume healthy fats, particularly monounsaturated fats
4. Exercise regularly, especially resistance training
5. Avoid trans fats and excessive refined carbohydrates

8. Diseases of civilization: How insulin resistance drives chronic illness

The major diseases of Western civilization—obesity, high blood pressure, heart disease, elevated blood fats, and diabetes—have a common bond.

Insulin resistance. The root cause of many chronic diseases is insulin resistance and chronically elevated insulin levels (hyperinsulinemia).

Disease progression:

1. Years of high-carbohydrate diets lead to chronically elevated insulin
2. Cells become resistant to insulin's effects
3. The body produces more insulin to compensate
4. Excess insulin drives various metabolic disturbances

Consequences of hyperinsulinemia:

• Obesity: Increased fat storage, especially around the abdomen
• Hypertension: Increased fluid retention and arterial constriction
• Heart disease: Increased cholesterol production and arterial plaque formation
• Type 2 diabetes: Progressive loss of blood sugar control
• Elevated blood fats: Increased triglyceride production

9. The power of diet: Reversing metabolic disorders without medication

You can lose fat, you can reduce your cholesterol and triglycerides, you can lower your blood pressure, you can normalize your blood sugar by changing the way you eat—and you can maintain these benefits for a lifetime.

Dietary intervention. By focusing on controlling insulin and glucagon levels through diet, many metabolic disorders can be improved or reversed without medication:

• Blood pressure often normalizes within weeks
• Cholesterol and triglyceride levels can drop significantly in 3-4 weeks
• Blood sugar control improves rapidly for type 2 diabetics
• Excess body fat is steadily lost over time

Key dietary principles:

1. Restrict carbohydrates to control insulin
2. Consume adequate protein to support lean mass and stimulate glucagon
3. Include healthy fats for satiety and nutritional benefits
4. Focus on whole, unprocessed foods
5. Stay hydrated with water and other non-caloric beverages

Medication considerations. For those on medications for blood pressure, cholesterol, or diabetes, close monitoring by a physician is crucial as dosages may need to be reduced or eliminated as the body responds to dietary changes.

10. Transition and maintenance: Sustaining health for life

Good things have happened to you metabolically that will help you maintain more easily.

Transition process. Gradually increase carbohydrate intake:

1. Increase daily carbohydrate by 10-gram increments
2. Stay at each new level for 5-7 days before increasing again
3. Continue until carbohydrate intake equals or slightly exceeds protein intake
4. Monitor weight and other health markers to find your optimal level

Maintenance strategies:

• Continue to focus on protein adequacy and quality carbohydrates
• Allow for occasional planned "vacations" from strict eating
• Use the "Recovery Guidelines" to quickly return to balance after indulgences
• Regular self-monitoring of weight, measurements, and health markers
• Adjust carbohydrate intake as needed based on activity level and health goals

Lifestyle integration:

• Develop a sustainable approach that fits your life and preferences
• Continue to educate yourself on nutrition and health
• Be prepared for social situations and travel
• Remember that metabolic health is a lifelong journey, not a short-term fix

Last updated: August 13, 2024