ATLCX (Episode 36): Paul Jaminet | All Things Hunger (Satiety 101)
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In Episode 36 of “Jimmy Moore Presents: Ask The Low-Carb Experts,” we’ve got a great episode for you on the topic of hunger and satiety featuring Paul Jaminet. If you ask a typical registered dietitian about the role of hunger in your diet, then you’ll likely hear something like what I recently read in a SHAPE Magazine column by Cynthia Sass, RD entitled Why A Little Hunger Can Be Healthy. Sass wrote that “one of the most common missteps I see that keeps people from getting results is being afraid to get hungry…mild to moderate hunger is normal, and it’s something you should be experiencing about four times a day.” She went on to say that “if you’re never hungry you’re probably eating more than your body needs to reach and maintain your ideal weight.” Interestingly, she went on to admit that if you eat a “balanced breakfast” of cooked oats with fresh fruit and nuts with a glass of fat-free or soy milk that should “feel a little stomach rumbling” in a few hours. What an admission by someone who is supposed to be an authority on what good nutrition is all about!
But this idea of getting hungry as a positive sign in your diet goes against what our expert guest this week believes is the sign of a healthy nutritional plan. Paul Jaminet (listen to my previous interviews with him in Episode 453 and Episode 526 of “The Livin’ La Vida Low-Carb Show” podcast) is the author of the newly-revised and updated version of his book called the Perfect Health Diet: Regain Health and Lose Weight by Eating the Way You Were Meant to Eat where he explains that hunger is actually a tell-tale sign of malnutrition that needs to be addressed and not something to be glorified or honored as something good for you as the RD above suggests. The nutritional content of your food and making sure you are getting all the key essential micronutrients in what you are eating is very closely associated with the level of satiety you will experience on your chosen diet plan. But far too many people still feel this strange connection to being hungry on a diet which is why Paul Jaminet joined us in EPISODE 36 to discuss the topic “All Things Hunger (Satiety 101)” that aired LIVE on January 24, 2013.
Listen to Paul Jaminet talk about hunger and satiety: You shouldn’t get hungry more than once a day Fasting is not a bad thing to do, mild hunger happens A healthy diet similar to composition of your body When you eat a high-carb diet, you have to eat often Your cells aren’t starving if you keep carbs reduced Why he recommends a daily intermittent fasting period If you get hungry, go out and do some exercise This will shut down hunger for a while Seth Roberts says to take a spoon of tasteless oil MCT oil is tasteless and allows you to continue fasting Why it is bad news for RDs to glorify being hungry Hunger is present when our body needs food You tend to get hungry when your body is missing nutrients Getting a balance of every nutrient keeps hunger away Dr. Stephan Guyenet on Chris Kresser’s podcast The order of satiety levels with the macronutrients Protein first, then carbohydrates (!) and then fat There’s no place on the body for us to store protein You need to consume protein much more often Our body hungers for protein more than any other But you don’t want to have an excess of protein Storage reservoir for carbs is the glycogen stores Once they become full, then an excess can be toxic Adipose tissue and every cell can store fat Fats don’t satiate us because unlimited storage capacity Eating a lot of fat in one meal wouldn’t do harm But eating high-fat meals over time would have effect This doesn’t mean you should eat a high-protein diet Getting the right balance of all of these things The spontaneous intermittent fasting from nutritional ketosis Why a high-fat, moderate protein, low-carb diet is satiating Ketones can substitute for glucose on low-carb diets If you add in carbs, your appetite will go down You will have a hunger for carbs, but ketones replace them There are multiple ways to decrease hunger An inflammatory immune response will generate hunger When you have inflammation, your adipose tissue holds on Seratonin is a neurotransmitter that suppresses appetite The state of your gut flora is important in all of this The food you eat will modulate the activity of gut bacteria Gut bacteria produce butyrate for short-chain fatty acids Paleo-type foods like 30-50g nuts can suppress appetite Potato fasting can be “indirectly ketogenic” and satiating Increased hunger on PMS and no weight loss while menstruating A more nourishing diet will make it easier to lose weight Our bodies aren’t meant to operate like a machine You won’t lose the same amount of weight everyday If one week out of the month you don’t lose weight, no biggie It could be the body wonders if you’ve gotten pregnant You lose iron during menstrual period and impacts gut health Low-carb diets do make it a lot easier to fast But it’s not the only factor at play in my n=1 testing High-protein shortens maximum life span If everything goes well, you live longer on lower protein But higher protein tends to be more protective overall If you expose yourself to toxins and eat low protein… then you are putting yourself at risk for shorter life It’s a “mixed bag” about what is optimal for life expectancy The way people normally eat around 15% is likely optimal Higher protein might be optimal if you do resistance exercise Ratio of the circumference of your bicep to your waist Looking at the muscle to fat ratio and protein helps Don’t go “overboard” like some bodybuilders do Methionine is the amino acid most likely to shorten life When you reduce protein, you “engage immunity” in gut The satiety of consuming whole nuts vs. nut flours/meals The reason nuts are satiating, the bacteria are benefited It pays for you to make your gut bacteria well-nourished The “food” for your gut flora is carbohydrates The structure of bacteria are fats and proteins If you eat few carbs, they won’t multiply Feeding them enough carbs will make them grow If you grind up nuts, then bacteria may not get fed When they don’t eat, they send hunger signal for you to eat Whole foods are always better when you can choose them How important are variations in blood sugar on hunger Paul has his blood sugar measured during annual physical He measured glucose when he was sick a few years back Testing his blood sugar was where he saw hypoglycemia When he was on a very low-carb diet, it was 105 mg/dL Elevated fasting glucose for low-carb dieters is typical Now his fasting level is around 90 (“quite healthy”) Hypoglycemia can induce hunger when brain is starving Blood sugar lower/blood ketones higher, hunger disappears To minimize appetite at one meal, lean meat and veggies But long-term, you need all the nutrition in your diet Diversity of fats, proteins and carbohydrates It’s unnecessary to eliminate all sugars and starches “Safe starches” are better at being satiating than sugar Consume dairy fats and eat sardines for nourishment Paul Jaminet’s Perfect Health Diet Food Plate This is a “balanced” way of eating that lowers hunger His list of recommended supplemental foods and vitamins Children need more carbohydrates than adults Men can tolerate “underfeeding” of carbohydrates than women Eating “a more balanced diet” will make diet more friendly Kids shouldn’t be eating sugar, wheat or omega-6 fats A gluten-free baked good like this muffin would be fine Adults don’t need a muffin, but rather whole foods instead Children have varying nutrition according to body size A child’s appetite is half as much as yours They can get away with more empty calories than adults A gluten-free muffin or ice cream is “just fine” Why women tend to have issues with intermittent fasting When women had problems with IF, they were under-eating In Paleo community, women have had issues with IF Stefani Ruper and Kaleigh Laventure have shared IF woes Circadian rhythms functioning well lowers appetite Night shift work can “mess up your appetite” Feeding influences circadian rhythms but so does light, etc. Most people have their biggest meal in evening But that’s the time of day you want to be winding down Shifting your feeding window to earlier in the day will help Exercise before eating your first meal is great for this Getting sunshine during the day and getting on track This is a prime research area for the Paleo/low-carb concept In Paleolithic environment, was natural to have no food It seems like IF should be tolerable for women IF should not be forced, mild hunger is just fine If you are having severe hunger, then you should eat There’s nothing wrong with eating a little snack Arrange things so your body is minimally hungry Caller with ulcerative colitis put on Prednisone Prednisone is an immune-suppressing drug This condition is brought on by low gut bacteria People on low-carb diets lack mucus for immune defense You become vulnerable to developing these conditions It’s better not to suppress immune and instead feed gut flora A fecal transplant can be great way to get good gut flora Get your gut bacteria tested without a prescription People don’t realize the connection with gut health Paul will be appearing on The LLVLC Show with Stefani Ruper He’ll be attending PaleoFX and Ancestral Health Symposium They are working on a new Perfect Health Diet cookbook His role with the new Journal of Evolution and Health He says his book is “most scientifically, well-grounded” diet 2013 should be a great year for the ancestral movementJOIN JIMMY MOORE’S NEW LIVIN’ LOW-CARB MEAL PLAN:
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How did you like what you heard from Paul Jaminet about hunger and satiety? We always appreciating hearing what YOU think and you can do that in the show notes section of Episode 36. Be sure to listen to our final LIVE show of “Ask The Low-Carb Experts” for a while in EPISODE 37 on Thursday, January 31, 2013 at 7PM ET as we welcome nutritional fitness expert Ben Greenfield to address the intriguing topic “Exercise Performance And Ketogenic Diets.” Ben is a low-carb triathlete who knows there’s a competitive advantage to relying on ketones as an alternative fuel source. Start sending me your questions about this topic to AskTheLowCarbExperts@gmail.com. After this show, we’ll be taking time away in February and March while I finish writing my book on reading cholesterol test results. I hated to stop this podcast, but I needed the time for writing. I promise when I return in a few months we’ll have more amazing topics and expert guests for you to enjoy.
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