Remembering Kevin Moore

The LLVLC Show (Episode 582): Jenny Ruhl Gets Real Sharing ‘The Truth About Low Carb Diets’


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In Episode 582 of “The Livin’ La Vida Low-Carb Show with Jimmy Moore,” it’s a pleasure welcoming back blood sugar and low-carb diet specialist Jenny Ruhl from BloodSugar101.com to the podcast. As one of my most popular guests of 2011 (listen to Episode 486 and her appearance during Encore Week 2011 in Episode 527), listeners appreciated Ruhl’s no-holds-barred, matter-of-fact style of explaining things that you don’t always hear from other health gurus out there. And it was after speaking with me during my interview with her last summer that she got the idea for writing her brand new 2012 book entitled Diet 101: The Truth About Low Carb Diets.

As you might expect, Ruhl has quite a bit to share about low-carb diets that runs counter to the glossy, slick promises made in most mainstream publisher books that come out on the subject. While a strong defender of carbohydrate-restriction as an effective means for controlling diabetes and blood sugar levels, there are also some “inevitable problems” that people who go on low-carb diets tend to run into that Ruhl helps you navigate, including the predictable stalls and weight gain that follow with most adherents. This is sure to be one of the most talked-about books and podcasts of the year, so don’t you dare miss this interview!

Listen to Jenny Ruhl share her concerns about low-carb diets:

  • Her concern with people having problems on low-carb
  • The “big publisher” mandates she doesn’t like
  • Why weight loss books never say it’s hard
  • People want to hear the “magic solutions”
  • She wanted to write a book telling the truth
  • Weight loss books “ignore” people who struggle
  • The more you lose, the harder your body fights you
  • Why health improvements have become more “sexy”
  • It comes down to the fact we all want to be thin
  • Being attractive and lovable is the end game
  • Strength of low-carb is that it lowers blood sugar
  • Blood sugar fluctuations causes intense hunger
  • Hunger where you plan your day over what you eat
  • Obsessing over a specific food and you “gotta have it”
  • This kind of hunger is blood sugar-related
  • Low-carb relieves you of “obsessive hunger” like this
  • Why she made herself “really look at the research”
  • How low-carb doesn’t have any “real magic to it”
  • Low-carb can and will reduce the amount you eat
  • It does tend to come down to calories
  • If you have normal blood sugars, more carbs are tolerated
  • Success stories tend to skew the effectiveness of low-carb
  • Research shows that low-carb diets are hard to stick to
  • Ketogenic diets have the highest attrition rates
  • If you go off of it, then you’ll damage your health
  • Eating lots of fat is “perfectly healthy” on low-carb
  • Small, dense LDL increases eating more carbs with fat
  • Once carbs exceed 150g daily, fat should be 30% calories
  • Many do well eating a very low-carb, ketogenic diet
  • Typical person who gives up on low-carb have issues
  • Majority who start low-carb tend to stop doing it
  • Most people don’t get the “payback” from low-carb diets
  • This makes it difficult for them to stay on the diet
  • A “less stringent low-carb diet” may be in order
  • Your body evolves to keep your fat stores
  • Recovering fat stores is to “keep you from dying”
  • The “set point” will make your body want to stay there
  • There are hypoglycemic responses even with elevated BG
  • Strong ketosis comes with very low-carb and starvation
  • Ketones help you hunt for food when there isn’t any available
  • There’s no real study of long-term low-carb dieters
  • How she was “ravenously hungry” even on a very low-carb diet
  • When she went back to low-carb, the problems returned
  • It became more difficult to stay very low-carb for her
  • How she “stalled out” for three years eating low-carb
  • She started food logging and noticed she ate a lot of food
  • The “direct correlation” between calories and weight loss
  • She realized there’s no metabolic advantage to low-carb
  • Calories really do count no matter what your state is
  • Cutting protein is the first step when you stall out
  • Low-carb dieters tend to eat more protein than they need
  • As you lose weight, you need to eat less food
  • Every 10 years your caloric needs drop another 10%
  • When she was younger she could eat twice as much food
  • Activity levels don’t really impact extra calories
  • People are dealing with learning how to eat again
  • The most vocal people in the diet community are young
  • Menopausal women don’t respond as well to exercise
  • Fatty tissue (“jiggly stuff”) stores estrogen
  • There’s really not anything to get that fat to move
  • Her whole body got thin but her tummy fat is still there
  • The things that people do right who succeed on low-carb
  • Everyone who does well says they like the food they eat
  • Being low-carb prepared when you’re away from home
  • Fast food hamburgers are loaded with health-damaging MSG
  • MSG can knock you out of ketosis and lead to problems
  • Make sure you can always have something you can eat
  • If there’s nothing low-carb to eat, then you’ll give in
  • Her “sugar syrup” incident with a blue cheese salad
  • Don’t get so hung up on reaching your weight loss goal
  • The problem is people get frustrated on a diet
  • If people get frustrated, they’ll “blow off the diet”
  • People have unrealistic expectations in losing weight
  • The drastic measures people do to reach their goal
  • This pushes all your health markers in the wrong direction
  • When you lose any weight, “glory in it” and maintain
  • If people are obsessing over weight, focus on health
  • Her skinny friends who have been dying lately
  • The overweight friend she has is still pretty healthy
  • At some point you realize some are heavier than others
  • Weight itself isn’t necessarily gonna kill you
  • Cholesterol is probably “oversold” as a health concern
  • As cholesterol rises, your likelihood of dying goes down
  • The body fat surgery by celebrities that’s become “very common”
  • When you take off body fat, it has to come back
  • It’s not gonna kill you if you don’t look like you’re 20

    There are four ways you can listen to Episode 582:

    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 582 [45:47m]:

    4. Listen on the Stitcher app–NO DOWNLOADING!

    THANK YOU SO MUCH FOR FINANCIALLY SUPPORTING THIS PODCAST! Brand new interview expert guests are being lined up for your listening enjoyment and I can’t wait for you to hear them share about what a healthy lifestyle change looks like! Your continued financial support and faithfulness to listening is essential to keeping this podcast alive and well and we THANK YOU so very much for your support! If these podcast interviews on Mondays, Tuesdays and Wednesdays from the most provocative and thought-provoking diet, fitness, and health experts have helped you in any way, then won’t you consider helping us out by clicking on the DONATE button below:

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    What did you think about the ideas that Jenny Ruhl shared in today’s podcast? I’m sure you’ll have a few things to say about this one in the show notes section of Episode 582. Get your own copy of Jenny’s Diet 101: The Truth About Low Carb Diets, access her Jenny’s Diet Nutritional Calculator and keep up with all of her fantastic work at BloodSugar101.com. If you liked what you heard from Jenny Ruhl today, then I’m excited to share that she will be joining us on the “Ask The Low-Carb Experts” podcast coming up on September 20, 2012 addressing the topic “Overcoming The Problems With A Low-Carb Diet.” I’m sure you’ll have lots of questions for her and this will be your opportunity to interact directly with her about the concepts she shares in her book. Plus, she will be joining us on the 2013 Low-Carb Cruise as a special guest speaker, so be looking for full details about that coming very soon.

    Coming up next week we have three more fantastic interviews to share with you. On Monday, we welcome the owners of a couple of Paleo Food Trucks in the San Diego and Indianapolis areas. Bob Montgomery and June Sinclair from the Not So Fast! Food Truck and Shelby Malaterre from Caveman Truck will discuss their inspiration for combining their love and appreciation for Paleo low-carb living and cooking up deliciously healthy food. Then on Tuesday we have a fun time with a hilarious journalist named Bob Weider who regularly writes columns for CalorieLab.com and is the author of a brand new Kindle e-book that you might find interesting called 115 Reasons Why It’s Not Your Fault If You’re Fat. And finally on Wednesday, I’ll be sharing one of the most compelling interviews I’ve conducted in quite a long time when I welcome lipidologist Dr. Thomas Dayspring to the show. You might recall this video series by Specialty Health a few months back featuring Dr. Dayspring and Gary Taubes discussing various aspects of health and how carbohydrates are at the center of attention with most chronic health problems. This is one interview you won’t want to miss!

    JOIN US ON THE “ASK THE LOW-CARB EXPERTS” PODCAST THIS WEEK: Coming up in Episode 17 of “Ask The Low-Carb Experts” on Thursday, June 14, 2012 at 7PM ET. The specific topic of this week’s show is “All Things Exercise (Exercise 101)” featuring Sarah Fragoso and Jason Seib from EPLifeFit. If you have any questions about exercise for Sarah and Jason to address, then feel free to send it to me by 3PM ET this Thursday afternoon at AskTheLowCarbExperts@gmail.com. Or you can ask your question LIVE on my show by calling (712) 432-0900 or Skype the show for FREE by calling the username freeconferencing.7124320900. Whether you call or Skype, be sure to use the access code 848908. Listen LIVE and leave us a review at iTunes if you like what you hear. This is your chance to interact with the best nutritional health experts in the world, so don’t be bashful.

    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, show topics, and anything else you want to share! I LOVE hearing from my listeners, so share what’s on your mind. And we’d love it if you left us a review for the podcast on iTunes–just CLICK HERE and leave us a few sentences about what impact the podcast has made on your life. And if you love this podcast and want to share these interviews with friends and family members who may not be connected to the Internet, then we invite you to check out our new “Livin’ La Vida Low-Carb Show” podcast store where you can get up to 10 episodes in mp3 format or a single episode (up to 75 minutes long) on an audio CD format. ENJOY!

    • Ben Greenfield

      A question for Jenny regarding her comment that those on higher fat intake diets need to be very careful with carbs due to fat oxidation:

      -Is there evidence that similar oxidation would occur in a very physically active individual who is eating a high fat, low carb diet 5-6 days a week, but on higher carbohydrate intake (150-300g), lower fat intake on 1-2 higher volume days of the week (i.e. “refeed” days)?

      • LLVLCBlog

        I’ll pass along to her Ben.

    • Kent Altena

      Regarding the ketogenic diets being the highest attrition rates that wasn’t proved out in the long term studies I have researched.  Low carb was at least equivalent to others, but often time had adherance rates 10-20% better than the alternative diet in the study.

    • Bloodsugar101


      As long as you back off the fats when you raise the carbs you should be fine. That said, cyclical ketogenic dieting is a strategy that only makes sense for people with normal underlying blood sugar control. Someone with diabetes or prediabetes who tries it will see very high blood sugars when they carb up which would feel toxic and not promote higher performance. 

    • As always, good interview.  Lots of good information.  I find it amusing that you think you are old… 

      • LLVLCBlog

        Old-errrr. Not old. 😀

    • Debbiecdepot-LC

      I always enjoy listening to Jenny. But I sure did get depressed going to her website and trying out her food intake calculator! According to that I need to eat 1200 calories a day to lose weight on a ketogenic diet at my current age, etc. And that’s with a good 100 pounds to lose! Sheesh. I know from past experience that I don’t do well on that low a calorie level, even when VLC, for more than a few days at a time. Even on VLC I’m hungry all the time at 1200 calories a day! And as most of us know, I think, constant hunger doesn’t make for a diet one can adhere to long term. 🙁 

    • Harold Aardsma

      Once again I find Jenny to be refreshingly honest. 

    • Patel

      The Truth About Low Carb Diets is giving bulk information on health issues. Very informative with experience.

    • Jan

      I like listening to Jenny Ruhl on LLVLC and agree with much of what she said regarding controlling obsessive (my word) hunger by controlling blood sugar, but the math doesn’t work regarding her recommendations ‘if one eats >150 g of carbs per day, then needing to limit fats to 30% or less to avoid (unspecified) ‘trouble”. Assuming a diet of 2000 cal/day, one would then have to eat 200 g of protein (40% of calories) to make up the difference and that is too high to be healthy and, according to Robb Wolf, most people can’t physically consume more than 35% of calories (if I recall correctly). I wish she’d clarified her thoughts on that.