Why Cutting Calories Creates Long-term Chaos

Are you cutting calories to lose weight?

A recent groundbreaking study, authored by 17 experts in the field, was published in the American Journal of Clinical Nutrition called, “The Carbohydrate-insulin Model: a Physiological Perspective on the Obesity Pandemic.”

This study highlights these important areas:

  • An excess of calories doesn’t cause fat storage.
  • Caloric restriction often decreases metabolic rate and increases hunger.
  • What the energy source is made up of makes a difference in how the body digests and utilizes it,
  • Processed, easily digestible carbohydrates signal a cascade of hormonal and metabolic shifts that lead to fat storage and HUNGER.

The Energy Balance model has always stated that when you consume more calories (energy) than what you expend, you will store fat. What we are learning (and seeing in real time) is that it isn’t so much the calorie quantity as it is the quality. WHAT you consume will cause metabolic changes in the body, because not all calories are alike. A chronic restriction of calories alone can cause your basal metabolic rate to decrease, while driving the body weight “set point” up.

Restricting calories and consuming a lot of foods with a high glycemic load causes your body to absorb glucose quickly while also decreasing metabolic fuel concentration so soon afterward that your brain then believes it is depleted of energy sources (called “cellular semistarvation”) and will soon elicit hunger and cravings, so that the cycle keeps perpetuating. Whew! This requires a lot of work on your body’s part!

I don’t share this to stress anyone out. If you’ve been reading my blog or listening to my podcast, I don’t do the diet thing. But I do want to encourage people to partner with their bodies in order to find a place of healing and wholeness. The best way to lighten the stress load from a nutritional standpoint is to focus on whole food sources that are fiber-rich and help assist the glucose response.

Continue reading “Why Cutting Calories Creates Long-term Chaos”

Food, Fertility, and Faith: What is the Connection?

Fertility and reproductive health are hot topics in the world of health and wellness right now. Many women (and men) are struggling and looking for natural tools for support. In this latest podcast episode with one of the leading experts in the field, we cover it all!

Download here or listen wherever you get podcasts.

Dr. Robert Kiltz is a board-certified OB/GYN and reproductive endocrinologist, and Founder and Director of CNY Fertility, one of the largest and most dynamic fertility centers in the country, featured in the Wall Street Journal, Today Show, and CNBC for helping shape the future of fertility medicine. In this fascinating episode, we discuss how to merge intuition and ancestral wisdom with the latest science for fertility and overall health and well-being.

Key Topics:

  • Myths and misconceptions of fertility
  • Difference in Western medicine and taking a holistic perspective
  • The impact of stress on our physiology
  • How food factors in and creates inflammation
  • Obesity is not the cause of disease; it’s a symptom
  • Plant toxins and a carnivore approach to health
  • How the glycobiome trumps the microbiome
  • Prejudice and bias in science

“Living Your Best Life: How to Think, Eat, and Connect your Way to a Better Flow” by Dr. Robert Kiltz is now available on Amazon or at DoctorKiltz.com. For more information, visit Dr. Kiltz’s website, or follow him on Facebook, Instagram, and Twitter.

Get $100 off your first month of therapy with Talkspace.com when you use the code sparkingwholeness.

Hot Topics in Women’s Health

Navigating female health issues is a topic I haven’t targeted for the Sparking Wholeness podcast. So I was THRILLED to interview the amazing gynecologist, Dr. Kamilia Smith. She has a refreshing take on empowering women to be their own health advocates.

Dr. Smith is an OB/GYN and Founder of Charleston House Gynecology Dallas, Texas, which offers a new approach to women’s healthcare and wellness inspired by the needs of the modern woman.

In this episode, we uncover all the hot topics in women’s health today. Download wherever you get podcasts, or click to download here.

Key Topics:

  • The importance of doing work from the top down
  • The “common” concerns that may not be normal or optimal
  • How women should thrive, not survive
  • Signs of healthy ovulation and menstrual cycles
  • What to do with estrogen dominance and mystery weight gain
  • Insulin resistance and the effect on hormones
  • The rise in PCOS and what we know about it
  • Changes in sexual desire and what to do about it
  • Navigating PMS and perimenopause
  • The brain/hormone/stress connection

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To learn more about Dr. Smith, head to charlestonhousegyn.com and follow on Instagram: @charlestonhousegyn

Biohacking Hunger Hormones and Blood Sugar to Survive the Holidays

Steve Welch is a nutrition research expert and past guest on the show. He is the co-author of the book, The Ketogenic Key. In our first episode, he shared why fat is good and doesn’t impact cholesterol the way we have been told. In this episode, we discuss why people get stuck in the cravings cycle over the holidays and how to combat that with a few easy tricks!

Key Topics:

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  • How to avoid the temptation of sugary treats
  • How fat keeps you full and optimizes hunger hormones
  • What leptin and ghrelin are and how they regulate your eating and influence your urge to overeat
  • The importance of nutrient density vs fueling on processed carbs
  • The science behind a post-meal walk
  • Brain-boosting benefits of exercise
  • Benefits of fasted exercise
  • Best post-workout fuel
  • The impact of ketones on our immune system

Learn more about Steve at his website here.

Don’t forget to use the code whole20 for 20% off your vitamin and supplement needs at http://www.Swanson.com

Homemade Bone Broth for Beginners

My latest obsession is something that has been around a long time. It’s not a supplement, a special drink, or an exotic superfood. It’s something my ancestors most likely consumed all the time, yet is sadly missing from the modern American diet.

Bone broth.

Specifically, beef bone broth made from grass fed beef marrow bones. You can use chicken bones as well (it’s super easy to use the bones of a rotisserie chicken), but beef is so nutrient dense, packed with healing amino acids and minerals, and the flavor is so hearty, that I prefer using beef.

The health benefits of bone broth have been documented over and over again and all it takes is a Google search to read about them. But here’s a short list: improved gut health, improved detoxification, skin and hair health, immune health, bone and joint health, reduced cellulite, improved food sensitivities, better digestion, improved metabolism, cellular health, antioxidant boost, the list goes on.

Now, the following is an imaginary Q and A session for my past self, back when I thought bone broth making was complicated. But don’t be like me and buy the carton kind that doesn’t taste as good. Start making this now! Continue reading “Homemade Bone Broth for Beginners”