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The LLVLC Show (Episode 479): Dr. Stephen Phinney Gives Us ‘The Art And Science Of Low-Carbohydrate Living’

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In Episode 479 of “The Livin’ La Vida Low-Carb Show with Jimmy Moore,” we welcome someone I have a lot of admiration and respect for his many years of studying and examining the healthy low-carb lifestyle. His name is Dr. Stephen Phinney and he has 35 years of experience as a physician-scientist looking at the role diet and exercise play in the way the body works. Without Dr. Phinney, there may never have been a way paved for other researchers of carbohydrate-restriction like Dr. Jeff Volek at the University of Connecticut or Dr. Eric Westman from Duke University. His very first published study on low-carb diets happened way back in 1980 and he’s conducted countless others ever since.

As the co-author (with Volek and Westman) of The New Atkins For A New You book in 2010, he brought the message of low-carb to the masses. But now he’s teamed up with Dr. Volek on an exciting new book called The Art and Science of Low Carbohydrate Living: An Expert Guide to Making the Life-Saving Benefits of Carbohydrate Restriction Sustainable and Enjoyable. It’s intended to be the “Low-Carb 101″ course that doctors never received in medical school as well as an education in not just the science but the application of low-carb diets for educated laypeople and nutritionists. After listening to Dr. Phinney share in this one-hour interview about the importance of high-fat, low-carb nutrition, you’ll see why I’m such a fan of his work.

Listen to legendary low-carb researcher Dr. “Steve” Phinney share:

  • His interest in nutrition that was borne out of his love for physical activity
  • Why he wrote another low-carb book so soon after “The New Atkins” book
  • The severe lack of teaching of nutrition in most medical schools
  • Why this new book is more complete presentation of the science of low-carb
  • How his first low-carb study made him go back to school to learn nutrition
  • Why physicians are in pharmaceutical mode rather than using dietary therapies
  • The self-defense mechanism physicians put up when patients talk about nutrition
  • Why this book is a “carrot” for medical professionals to appreciate low-carb
  • Whether this book will become a part of any medical school curriculum
  • Why educated consumers can appreciate this new book as much as doctors
  • The sidebar formatting that gives “high-quality scientific” information
  • Why low-carb isn’t just about the science behind it, but also the application of it
  • Why low-carb is more about a high-fat, moderate-protein intake
  • The “well-formulated” low-carb diet that doesn’t oversimplify the plan
  • What happens to your body after you eat a carbohydrate-laden meal
  • Why it takes the human body a two-week adaptation period to use fat for fuel
  • The reason why people continue to want to eat carbohydrates
  • Switching from a high-carb to low-carb fuel supply (“keto-adaptation”)
  • The cultural connection to carbohydrate-based foods
  • How he convinces his study participants/patients to give low-carb a go
  • Why low-carb is a much more potent therapy than the best drug on the market
  • How most people see low-carb a “far better choice” than taking a risky pill
  • The 1200-calorie low-carb meal that he consumed while writing the book
  • Why he happily eats 2500 calories daily on his low-carb lifestyle
  • The impact of high-fat, low-carb nutrition on lipoproteins
  • The “reductionist” mentality that happens within the scientific community
  • Why LDL cholesterol became the universal bad guy in lipid health
  • The critical importance of triglycerides and HDL on heart health over LDL
  • Why the particle size of LDL is much more critical than the total particles
  • Why doctors insist on putting patients with high HDL and low trigs on statins
  • How triglycerides drop significantly when someone reduces their carb intake
  • Attaining the healthy large version of LDL particles with a high-fat, low-carb diet
  • Why it’s much easier to give people information that confirms what they know
  • The folly of carbohydrate-loading for an endurance exercise activity
  • His 1980 study that intended to confirm findings on low-carb performance
  • The breakthrough he found pushing the low-carb exercise study period longer
  • Why the first step for the overweight is to change nutrition, then add exercise
  • Why he believes exercise is more of a “weight maintenance tool” than weight loss
  • How a keto-adapted low-carber actually increases their fuel AFTER exercising
  • How exercise improves the fuel flow while you are engaged in it
  • His thoughts on engaging in intermittent fasting
  • The loss of lean tissue that takes place during times of fasting
  • Why lean tissue loss is minimized on a high-fat, moderate protein, low-carb diet
  • Why he believes fasting is “a very blunt tool” for burning stored body fat
  • Whether there’s any benefit to eating every few hours on a low-carb diet
  • The “non-athletic bonking” that happens in people who eat carbohydrates
  • Why low-carbers are able to easily skip a meal now and again with no problem
  • The guest chapters written by Dr. Eric Kossoff, Jackie Eberstein, and Jimmy Moore

    There are three ways you can listen to Episode 479:

    1. Listen at the iTunes page for the podcast:

    2. Listen and comment about the show at the official web site for the podcast:

    3. Download the MP3 file of Episode 479 [67:32m]:

    THANK YOU SO MUCH FOR FINANCIALLY SUPPORTING THIS PODCAST! If these twice-weekly podcast interviews from the most provocative and thought-provoking diet, fitness, and health experts have helped you in any way over the past few months and years, then help us keep it going by clicking on the DONATE button on the official podcast web site. We love making these exclusive interviews available to you at no charge so that the positive low-carb message can get out there to the people who need to hear it the most. We are so grateful for your generous donations of any amount so we can keep this going all throughout 2011 and well beyond. Brand new interview expert guests are already lined up for your listening enjoyment in the coming months and I can’t wait for you to hear them share about what a healthy lifestyle change looks like! Go to PayPal.com and you can give your gift of any amount to the e-mail address livinlowcarbman@charter.net. Your continued financial support and listenership is essential to keeping this podcast alive and well and we THANK YOU so very much for your support!

    How did you like what you heard from Dr. Stephen Phinney today? Share your reaction to this interview in the show notes section of Episode 479. Pick up a copy of The Art And Science Of Low Carbohydrate Living and if you missed it you might want to grab a copy of The New Atkins For A New You too. Keep up with all the latest about Dr. Phinney’s new book at the official web site. Coming up on Thursday, we’ve got back-to-back interviews to share with you. First up, we have Michael Prager, author of Fat Boy, Thin Man, here to discuss how he overcame a lifetime of weight struggles. Plus, we’ll hear from Ken Leebow author of Feed Your Head to share how getting properly educated can help people shed the pounds.

    If you have something to share about what you heard on “The Livin’ La Vida Low-Carb Show,” then drop us an e-mail at our dedicated podcast e-mail address–LLVLCShow@gmail.com. We’d love to hear from you about what you think about the show, interview guest suggestions (although keep in mind I’m fully booked up for the rest of 2011–see the full schedule here), show topics, and anything else you want to share! I LOVE hearing from my listeners, so share what’s on your mind.

    If you love this podcast, then we personally invite you to become a member of “The Livin’ La Vida Low-Carb Show Fan Club!” Get special behind-the-scenes access to your favorite low-carb health podcast, including the highly-coveted transcripts of past interviews, audio snippets of upcoming podcasts, see who I have scheduled for interviews and the ability to have me ask them YOUR questions, and so much more! I’ve just added a whole bunch of brand new snippets and my recording schedule, so don’t miss out on this. It’s exclusive material for you uber-fans of “The Livin’ La Vida Low-Carb Show” and I appreciate your support of my work. SIGN UP TODAY!

    • Peggy Holloway

      This book is at the top of my all-time “must read” list.
      I am reading it slowly, savoring every bit, and trying to make it last as long as possible (rather like the small square of 88% cacao chocolate I allow myself on occasion).
      If I had a million dollars, I would buy up this book in bulk and go on a tour, dropping it off at every Doctor’s office in the country.
      Thanks so much, Steve and Jeff, for your brilliant work and for sharing it with us in this outstanding publication.

      • http://www.livinlavidalowcarb.com Jimmy Moore

        Thanks Peggy! I passed it along to Steve and Jeff.

    • Peter Silverman

      I eat low carb but there are two things that perplex me about this interview.

      1) Phinney and you both quote Ron Krausse about how diet affects heart disease, however Krausse says besides carbs causing hearr disease, overdoing saturated fat (over 10% in his view) also causes heart disease. Hard for me to decide who’s right, I failed my high school chemistry final.

      2) I know I can change my trig and hdl markers in two weeks, but have I really
      changed my heart disease and insulin resistance? Gary Taubes says don’t trust people who think that changing your markers changes your risk.

      • http://www.livinlavidalowcarb.com Jimmy Moore

        I’ll ask Dr. Phinney for a response, Peter.

    • http://www.livinlavidalowcarb.com Jimmy Moore

      Here’s what Dr. Phinney stated in response to your questions Peter:

      Ron Krauss is a very smart guy trying to survive academically in ‘a very mean world’ – i.e. the consensus nutrition community that ostracizes anyone adopting a heretical position (like saturated fats might not be that bad after all).  So even though Dreon and Krauss demonstrated 15 years ago that carbs increase your small dense LDL and mono- and mono- and saturated fats make small dense LDL go away, he’s not quite ready to endorse the naturally occurring saturated fats as healthy.

      Multiple studies have shown that a well-formulated low carb diet reduces insulin resistance.  Ditto that for biomarkers of inflammation.  So when all of the recognized lipid biomarkers of coronary disease risk (except total LDL) get significantly better on low carb (and LDL particle size gets significantly larger), where’s the evidence for increased risk.  

      Give us 30 years and 100 million dollars, and we’ll do a low carb equivalent to the Women’s Health Initiative to satisfy Gary that the diet he’s eating really is good for him.

    • Peter Silverman

      Jimmy, thanks for getting me Phinney’s answer about Krausse.

      It’s a little hard for me to imagine that after the mega study Krausse was involved in that showed no relation between sat fat and heart disease, that he’s afraid people will think he thinks sat fat is ok, but Phinney probably knows him and I don’t. I wish Krausse was a little more accessible and we could ask him directly about that and about why he thinks 35 to 40% carbs is optimal.

      • http://www.livinlavidalowcarb.com Jimmy Moore

        I’ve invited Krauss on my podcast but no response.

    • http://www.fatthenfitnow.com Joe Leonardi

      Hi Jimmy,
      Just wondering if you could ask if the book will be available on amazon’s kindle?
      Thanks
      Joe

      • http://www.livinlavidalowcarb.com Jimmy Moore

        Joe, they put in for it months ago…Amazon takes their time.

    • http://www.fatthenfitnow.com Joe Leonardi

      Thanks Jimmy, I will keep an eye out for it.