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Lose Weight and Lower Blood Sugar by Asking These 2 Questions Before Each Meal
Manage episode 405151864 series 3548149
תוכן מסופק על ידי Aimee G, Functional Nutritionist and Online Weight Loss Coach, Aimee G, Functional Nutritionist, and Online Weight Loss Coach. כל תוכן הפודקאסטים כולל פרקים, גרפיקה ותיאורי פודקאסטים מועלים ומסופקים ישירות על ידי Aimee G, Functional Nutritionist and Online Weight Loss Coach, Aimee G, Functional Nutritionist, and Online Weight Loss Coach או שותף פלטפורמת הפודקאסט שלהם. אם אתה מאמין שמישהו משתמש ביצירה שלך המוגנת בזכויות יוצרים ללא רשותך, אתה יכול לעקוב אחר התהליך המתואר כאן https://he.player.fm/legal.
Episode Summary:
In this episode of Blasphemous Nutrition, Aimee shares two key questions that can simplify meals and improve overall health. She emphasizes the importance of protein and produce as the foundation of nutrition, based on her 30 years of study and two decades in practice. Aimee discusses the impact of protein on weight management, blood sugar stability, and satiety and highlights the dose-dependent relationship between produce consumption and reduced mortality from all causes. She then provides practical tips for incorporating protein and produce into meals, both at home and when dining out.
Key Takeaways:
- Protein and produce are the two most important components of a healthy diet.
- Protein preserves lean muscle mass, aids in glucose tolerance, and provides satiety.
- Consuming more produce is associated with reduced mortality from all causes.
- Aim for one quarter to one third of your plate to be filled with quality protein sources.
- Incorporate four to five servings of produce per day, focusing on green, yellow, and orange vegetables.
- If these nutrient-dense foods give you tummy troubles, seek professional assistance so that you can resume a broader diet.
Notable Quotes:
- "When people make a commitment to produce and aim to make up to half of their plate from vegetables and a smattering of fruit, they find that they ache less, their labs normalize, their energy stabilizes, and their cravings plummet." - Aimee
- "Protein is a powerful tool for a healthy weight as it preserves our lean muscle mass, which then has a huge influence on our ability to tolerate glucose and our overall metabolic health." - Aimee
- "Vegetables can play a multifactorial role in keeping us vital into our elder years." - Aimee
Resources:
Photography by: Dai Ross Photography
Podcast Cover Art: Lilly Kate Creative
Blasphemous Nutrition on Substack
Work with Aimee
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Book Recommendation: Metabolic Effect by Jade Teta
Elango, Rajavel et al. “Evidence that protein requirements have been significantly underestimated.” Current opinion in clinical nutrition and metabolic care vol. 13,1 (2010): 52-7. doi:10.1097/MCO.0b013e328332f9b7
Kurata, Hideaki et al. “Dietary protein intake and all-cause mortality: results from The Kawasaki Aging and Wellbeing Project.” BMC geriatrics vol. 23,1 479. 9 Aug. 2023, doi:10.1186/s12877-023-04173-w
Aune, Dagfinn et al. “Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality-a systematic review and dose-response meta-analysis of prospective studies.” International journal of epidemiology vol. 46,3 (2017): 1029-1056. doi:10.1093/ije/dyw319
Breakdown of the Aune paper with most prote
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