Fab4 Smoothie - 20 Grams of Protein a Day

Episode Highlights With Kelly

• Why over 100 million people in the US have diabetes or pre-diabetes, and why this is largely preventable
• The reason we see a rise in these issues, even in children
• Understanding macronutrients at a higher level to make health easier
• Why amino acids and essential fatty acids are important, but we don’t have a dietary need for carbohydrates
• How the body can take protein and create what it needs through gluconeogenesis even if we don't eat carbs
• Why protein has a zero to minimal effect on blood sugar and why protein is the most satisfying macronutrient
• The reason not eating enough protein leads to overeating and why this is an important survival response
• Metabolic syndrome, elevated blood sugar, diabetes, and inflammatory markers link
• Why carbohydrates in their whole food form are wrapped in fiber and interact with the body differently
• The reason cellular carbohydrates (like apples) are much different in the body than acellular ones (apple juice)
• How pregnancy and breastfeeding increase protein and nutrient demands in a big way
• Why carbs aren't the enemy
•  The reasoning that if low carb is good, no carb is not better and when glucose spikes are good
• A reason to avoid “naked carbohydrates” or carbs on their own
• How to use time-restricted eating to your advantage
• Tips for fasting optimally as a woman and getting enough protein
• How eating protein in the morning and stop eating by 6pm can make a huge difference

Resources We Mention

• Body Love: Live in Balance, Weigh What You Want, and Free Yourself from Food Drama Forever by Kelly LeVeque
• Body Love Every Day: Choose Your Life-Changing 21-Day Path to Food Freedom by Kelly LeVeque
• Be Well by Kelly - website
• Oura Ring
• Levels Glucose Monitor
• Protein powder
• Time-restricted eating study
• Deep Work: Rules for Focused Success in a Distracted World by Cal Newport