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The Ultimate Health Podcast
540: Heart Surgeon Reveals What to Eat to Lose Weight & Prevent Disease | Dr. Philip Ovadia
May 30, 2023
02:07:35
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Quick takeaways
- Metabolic health is the root cause of chronic diseases like type 2 diabetes and heart disease, and addressing insulin resistance through dietary and lifestyle changes is crucial to improving metabolic health and preventing these diseases.
- Measuring metabolic health through metrics like waist circumference, blood pressure, fasting blood glucose, HDL cholesterol, and triglycerides helps identify if a person is at risk for chronic diseases, and optimizing these metrics is the goal for disease prevention.
- Insulin resistance, caused by prolonged intake of excessive carbohydrates and sugar, is a significant contributor to metabolic dysfunction, but it can be reversed and metabolic health improved by reducing carbohydrate intake and adopting a low-carb or ketogenic diet.
- Dietary changes are vital for improving metabolic health, with a focus on reducing processed carbohydrates and sugar, lowering total carbohydrate intake to under 50 grams per day for those not in optimal metabolic health, and consuming real, unprocessed foods that support insulin sensitivity and overall metabolic health.
Deep dives
Understanding Metabolic Health and its Impact on Chronic Disease
Metabolic health is the root cause of most chronic diseases. When we are metabolically healthy, our bodies properly utilize the food we eat, turning it into energy or using it to rebuild tissues. However, in our modern food environment, excessive consumption of sugar and carbohydrates has led to insulin resistance and metabolic dysfunction. This dysfunction is the core of chronic diseases like type 2 diabetes, heart disease, and cancer. Addressing insulin resistance through dietary and lifestyle changes is crucial to improving metabolic health and preventing these diseases.
The Importance of Assessing Metabolic Health
To understand metabolic health, certain measures can be evaluated. Waist circumference, blood pressure, fasting blood glucose, HDL cholesterol, and triglycerides are common metrics used. These measurements help identify if a person is metabolically healthy or at risk for chronic diseases. While only a small percentage of people meet all the optimal metabolic health measures, the goal is to optimize these metrics to prevent diseases like type 2 diabetes and heart disease.
The Role of Insulin Resistance in Metabolic Health
Insulin resistance is a significant contributor to metabolic dysfunction. Insulin is a hormone that helps regulate blood sugar levels and energy storage. However, prolonged intake of excessive carbohydrates and sugar leads to insulin resistance, where cells become less responsive to insulin. As a result, blood sugar levels rise, leading to further insulin production and damage to blood vessels. Reversing insulin resistance and improving metabolic health involves reducing carbohydrate intake and adopting a low-carb or even ketogenic diet. By doing so, blood sugar levels stabilize, insulin sensitivity improves, and the risk of chronic diseases decreases.
Making Dietary Changes for Improved Metabolic Health
Dietary changes are crucial for improving metabolic health. Cutting back on processed carbohydrates and excessive sugar is essential. Total carbohydrate intake should be reduced to under 50 grams per day for those not in optimal metabolic health. Lowering carbohydrate consumption helps lower blood sugar levels, reduce insulin production, and support weight loss. While the dietary approach may differ depending on individual needs and preferences, the focus should be on real, unprocessed foods that support insulin sensitivity and overall metabolic health.
Benefits of a Low Carb Diet
Implementing a low carbohydrate or ketogenic diet can lead to significant improvements in metabolic health and weight loss. By reducing carbohydrate intake and focusing on nutrient-dense foods, individuals can experience reduced hunger, improved energy levels, and enhanced mental clarity. Low carbohydrate diets, such as a carnivore diet, can be highly satisfying, requiring less frequent meals and minimal planning. Despite misconceptions, a carnivore diet can support heart health and metabolic health. It is essential for individuals to advocate for their own health, seek out supportive healthcare professionals, and find a diet that aligns with their specific needs and goals.
Challenges of Low Carb Vegan Diets
Following a low carb, plant-based diet, particularly a vegan diet, can be challenging due to the need for proper nutrient planning and the mandatory inclusion of certain supplements to compensate for essential nutrients missing from plants. Vegan diets can be beneficial for sustaining metabolic health, but they may not be as effective as low carb diets in overcoming insulin resistance. While it is difficult to reverse insulin resistance solely on a vegan diet, eliminating processed foods and consuming a whole food plant-based diet can lead to improvements in overall health. However, it is important to be cautious about processed vegan food options, as they can still contain harmful ingredients.
Understanding Plant-Based Diets
Plant-based diets can vary in terms of carbohydrate content and nutritional completeness. It is important to differentiate between low carbohydrate plant foods and higher carbohydrate options. For those focused on lowering carbohydrate intake, cruciferous vegetables and green leafy vegetables are good choices. However, individuals with autoimmune conditions may need to be more cautious about plant toxins such as oxalates and lectins. Depending on one's goals and health conditions, choosing the right plant-based options can be a personal decision. It is crucial to explore and understand one's specific needs and work with a healthcare provider who can provide guidance and support.
Navigating the Medical System
Finding healthcare providers who support low carb and carnivore diets can be challenging due to the traditional medical system's conventionally recommended dietary guidelines. However, resources such as podcasts, books, and online communities can help individuals educate themselves and advocate for their health. In some cases, it may be necessary to switch healthcare providers in search of more supportive practitioners. It is important to engage in open conversations with doctors, ask questions about treatment plans, and bring in educational resources to promote better understanding and collaboration. Taking control of one's health and seeking alternative options can lead to improved outcomes and overall well-being.
Watch the full video interview on YouTube here: https://bit.ly/540drphilipovadia
Dr. Philip Ovadia (IG: @ovadia_heart_health) is a heart surgeon who established Ovadia Heart Health, a telehealth practice that focuses on the prevention and treatment of metabolic and heart disease through lifestyle and dietary modification.
In an effort to overcome his lifelong struggle with obesity, Phil adopted a low-carbohydrate focused way of eating in 2015 and - since March 2019 - has maintained a mostly carnivorous way of eating. After decades of yo-yo dieting, he has maintained a weight loss of nearly 100 pounds.
Phil is the author of Stay Off My Operating Table, where he discusses the principles of optimizing metabolic health to prevent heart disease and other chronic diseases. He also hosts the Stay Off My Operating Table podcast.
If you’re looking to fix your metabolic health and you want to shed some extra body fat, stick around to hear what Phil has to say. As a heart surgeon and someone who’s lost almost 100 pounds himself, he knows what he’s talking about.
In this episode, we discuss:
- Lack of metabolic health is the root cause of chronic disease
- 5 ways to measure metabolic health
- LDL cholesterol is not the culprit for heart disease
- Fasting insulin levels can show insulin resistance
- What is insulin resistance?
- The healthcare system is overwhelmed
- Stop treating type 2 diabetes with insulin
- Diet is the foundation of metabolic health
- The link between metabolic health & mental health
- It’s never too late to make changes
- You don't need to eat carbs
- Are all carbohydrates the same?
- Phil's thoughts on net vs. total carbs
- Can you reverse insulin resistance on a vegan diet?
- Eliminate vegetable & seed oils from your diet
- How to navigate dining out in a healthy way
- The carnivore diet is a heart-healthy diet
- Phil's weight loss journey (losing nearly 100 pounds)
- The carnivore diet makes you less hungry
- Intermittent fasting improves metabolic health
- Phil’s thoughts on quality vs. cheap meats
- Choose low-carb vs. high-carb vegetables
- How to eat carnivore with your family
- Learn how to advocate for your health
- Challenges with the standard of care
- Phil’s typical day of eating
Show sponsors:
Paleovalley <== 15% off all Paleovalley products by using the code ultimatehealth15 at checkout
InsideTracker <== 20% off your InsideTracker purchase by using this link
BiOptimizers <== 10% off all BiOptimizers products by using the code ultimatehealth10 at checkout
Related links:
Dr. Philip Ovadia - Stay off My Operating Table (book)
Dr. Philip Ovadia's website (Ovadia Heart Health)
Follow Dr. Philip Ovadia on Facebook, Instagram, and YouTube
Stay off My Operating Table Podcast with Dr. Philip Ovadia
The Society of Metabolic Health Practitioners
Tim Noakes - Ketogenic: The Science of Therapeutic Carbohydrate Restriction in Human Health (book)
Related episodes:
Plants Are Trying to Kill You! (Don’t Eat Them) | Dr. Anthony Chaffee (#537)
The 3 Biggest Fasting Mistakes & How to Do It Correctly to Lose Weight Fast! | Dr. Mindy Pelz (#533)
Scientist Reveals the Weight Loss Diet That Never Fails! | Dr. Eric Westman (#531)
How to Lose Weight & Heal the Body With the Proper Human Diet | Dr. Ken Berry (#528)
Eat These Weight Loss Foods to Burn Fat & Heal the Body | Dr. William Li (#527)
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