Video

Transcript

warning you may never snack again after

watching this video

i’m going to tell you why

snacking is a very interesting and

important topic to talk about

um why do people snack well they want to

prevent overeating right

they snacked for appetite control but

what’s really interesting about that is

the snacking increases insulin which

triggers hunger

about an hour and a half to two hours

later so snacking increases appetite and

encourages

overeating

now why do people snack is it always

because they’re hungry

maybe because they’re craving

maybe but people snack for different

reasons

stress

depression

anxiety

for social reasons because other people

are doing it they’re at some social

activity

sometimes people eat just because it’s

there it’s available

and sometimes people snack because of

previous foods that they ate maybe

earlier in the day or the night before

which is creating a craving for example

i used to be addicted to doritos okay if

i ate doritos i could not just eat one i

ate the whole bag and then the next day

i wanted doritos the same thing when i

got into this whole ben and jerry

addiction where i was consuming a pint

of ben and jerry every night before bed

i couldn’t wait till the next day until

i had that ice cream

so i have a question for you what is

worse

snacking

or

a high carb

diet now when i’m talking about these

two different

factors

i’m talking about if you’re on a high

carb diet and you’re not snacking

versus just snacking in general well i

believe if you compare these two factors

snacking is worse than a high carb diet

now when i weighed 211 pounds some years

ago

my face was round i had a lot of blood

sugar issues and

i was eating pretty good

but i was consuming an apple with peanut

butter uh mid morning and mid afternoon

and that was the only thing that i then

changed okay i cut out that snack

and i dropped down to 180 pounds and i’m

still convinced that it was the snacking

that was creating the problem

so i think it would be a very good

experiment if you’re new to my channel

and you snack

just to try this one experiment

don’t change any of the foods that

you’re eating just push those foods to

the meal and have just three meals a day

but nothing in between and just see what

happens but my theory is that snacking

is worse than a high carb diet now of

course i recommend a low carb diet and

no snacking but i think that if you

compare these two factors this is worse

there is an interesting study i will

post it down below

that concluded that snacking is the only

independent factor that contributes to

weight gain in children

and at first i was thinking about well

you know it’s probably the amount of

junk food they eat and things like that

but the more that i looked at that

the snacking

variable made more sense

especially since growing up in the 70s

i remember all of us consuming a

tremendous amount of junk food

but

we definitely did not snack as much as

people do now but snacking definitely

started increasing in 1977 and it

gradually increased through the 80s and

the 90s

to the point where we are now where

about 97 of children

are snacking now but at least in the

early 70s people did not snack as much

we had three meals a day and we did not

nearly have the obesity that we have

now now there are really two main ways

that you stimulate insulin there’s

actually three but we’re going to just

talk about two one is eating a high carb

diet number two is

eating eating in general triggers

insulin okay so it’s high carbs

and eating and i’m just going to put

snacking just because if you’re eating

three meals and adding two snacks you’re

really creating this repetitive frequent

spike in insulin all day long

and you don’t give your pancreas a

chance to

come down and reset it would be like

exercising

six times a day versus you know a few

times a day or even one time a day so

anything that triggers insulin too much

eventually creates insulin resistance

okay

insulin resistance is a state where

you have

a lot more

insulin being pumped out by the pancreas

but it’s not being received okay on the

receptor end so we have certain parts of

our body

that are low on insulin but other parts

of our body that have way too much

insulin so with someone with insulin

resistance if they ever uh tested

insulin itself they would probably find

they have too much insulin in the blood

that’s called hyper insulin anemia and

so when you have insulin resistance

you usually have too much insulin unless

you’re a diabetic for a period of time

and the pancreas gets burned out and

then the insulin starts going down down

down now normally insulin inhibits

the formation of your liver making

uh sugar okay that’s called

gluconeogenesis so when you have insulin

that goes up okay your liver stops

making this new insulin right so you can

eat sugar from your diet and have a high

blood sugar or your liver can actually

make insulin out of non-carbohydrate

sources like from protein or fat or even

ketones and then your liver can start

making insulin even though

you’re not consuming any sugar okay and

so the question is

how can you have too much insulin in the

blood and still have a high level

of this liver making new sugar well

that’s because you have insulin

resistance okay it’s not working so the

feedback loops tell the pancreas we’re

not receiving the signal pump out more

and more insulin okay

so for those people who have insulin

resistance which

i really think it’s the majority of the

population

they have an increased gluconeogenesis

so the liver is just pumping a lot of

sugar this explains too why you go on a

ketogenic diet and your blood sugar is

still high you’re on a low carb diet but

in the morning your blood sugar is too

high like what is up with that well

that’s just because you have insulin

resistance okay so let me just quickly

go through the things that occur when

you have too much insulin in your body

it affects your cognitive function your

memory starts to go downhill you get

brain fog you lose focus your mood is

altered you start getting depressed

anxiety

irritable

it increases your cancer risk by

two times okay so it doubles your cancer

risk you gain weight especially in the

midsection your visceral area

it increases your risk of getting

cardiovascular disease and stroke and

diabetes and high blood pressure and

pcos

your muscles become weak your appetite

increases okay so

eating makes you hungry like i said

before about an hour and a half later uh

you start developing amyloid plaquing in

your brain which is kind of a precursor

for for alzheimer’s you definitely get a

fatty liver your vision becomes altered

where you can’t see as well

kidney issues and neuropathy which is

problems with your nerves on the bottom

of your feet there are two foods that

don’t trigger insulin we know that carbs

will do it we know that an excessive

amount of protein will increase insulin

but the two foods that don’t trigger

insulin are fat

and fiber okay and i’m not talking about

all the new synthetic fibers that

they’re putting in all these keto treats

i’m talking about fiber from vegetables

i’m not talking about the fiber from

grains which basically have a lot of

carbohydrate in them i’m talking about

the fibrous leafy greens okay so this is

what i’m going to recommend from this

video okay so obviously you want to stop

snacking

as a first action maybe you push your

snack

to the meal as a dessert okay just do

that i promise that will you’ll do

better okay you’ll at least

go in the right direction

and then the step two would be starting

to go on a low carb diet which will

lower insulin and decrease the

impulse

to

snack

number two start increasing the fat in

your diet especially at the end of the

meal to help your body become more

satisfied so you can fast longer and

avoid the snacking trying to handle the

snacking issue on a low-fat diet is very

very difficult but remember fat won’t

trigger insulin so it can help you

with this insulin resistance

all right number three start increasing

the fiber in your diet i’m not talking

about some added fiber that you would

add to a meal that is not part of food

i’m talking about

vegetable fibers okay like start

consuming more salads if you consume the

salad before a meal that actually can

buffer the insulin response

because it buffers the carbohydrates the

glycemic index

so you can also add the fat to the fiber

okay so let me show you

in this next slide right here

let’s say you have a salad with olive

oil this is a very good combination to

help correct the insulin resistance or

celery with peanut butter as the thing

you do right after the meal

that can help you with insulin

resistance celery is actually

mostly water and fiber with virtually no

sugar and then you add the nut butter to

that

whole cream

and berries now if you have the option

to do

um

raw milk whole crane go with that it’s

much healthier i’ve just released a

video on that and i will put that link

down below but if you mix whole cream

and blend that with berries it makes an

incredible dessert or you can make

whipping cream out of the whole cream

and add the berries you can also add

ghee and butter to your vegetables as

another way to decrease insulin

resistance another way to decrease

insulin resistance is to start

exercising exercise has been proven to

decrease insulin resistance and plus

you’re burning off this extra sugar that

your liver is making from

gluconeogenesis

and i just want to mention this one

thing sometimes people eat because they

have low blood sugars well what do you

think is causing the low blood sugar

it’s the high

insulin it’s pushing your blood sugars

down and so when you eat that snack to

satisfy your low blood sugar

insulin kicks right in and

now you’re back with low blood sugar

again it’s a never ending

cycle

so the way you fix low blood sugars is

you cut out the carbs and you do what

i’m talking about right here now there’s

other things you can do as well to speed

up the process vitamin b1

i like nutritional yeast as my source of

natural bee ones make sure it’s not

fortified

potassium potassium is a really key

mineral to help with that chromium is

another mineral but it’s a trace mineral

that can help with blood sugars zinc is

very very important

for the pancreas and the cells that make

insulin and then magnesium

and vitamin d

now i hope i increase your awareness on

the devastating consequences of snacking

but there’s some more information to

know about

related to snacking and i put that up

right here check it out