The Obesity Code and Radical Acceptance
Roseygirl1
Posts: 196 Member
Ok, so I just finished the book THE OBESITY CODE, and some things kind of hit me hard. Here are some of the things I concluded that I find sobering in my situation.
1. I have insulin resistance and metabolic syndrome from years of disorder, which include overweight, a high carb diet, sugar, repeated low fat dieting, stress and illness (cortisol) and poor sleep.
2. The fact that this is a chronic condition means it is unlikely I will be able to drop weight quickly the way I did when I was younger.
3. Stress is an important factor to address.
4. When to eat (fasting) is as important as what to eat (non-insulin stimulating meals)
So what hit home to me is that I need to think of my journey as one of healing as much, if not more than, one of weight loss.
So what actions and attitudes will foster long-term patient and persistent attempts to heal this metabolic problem?
1. Radical acceptance and graceful action: I have chronic stress from having two adult children with special needs, plus aging parents I care for, blah blah blah. It just is. So I need to think every morning about the things *I* need to keep my equilibrium and equanimity so that I can nurture a healthier internal state for my precious body. Things I KNOW help me: outdoor walks, dance classes, massage (heavenly!) and meditation. Excessive preoccupation with food and effortful dieting are stressful. So approaching a lowcab/high fat diet with some degree of grace and ease is necessary.
2. Choosing foods that do not stimulate harmful excessive insulin release. (More fiber, moderate protein, good fats)
3. Spending less time eating (intermittent fasting).
4. Building muscle and (given my high stress state) taking care with high intensity exercise, itself a stressor.
5. Being very patient with weight loss at this point in time.
6. I need to work on better sleep.
It was kind of discouraging, but the bottom line is reading it made me disconnect the behaviors I need to cultivate from the results that I seek. In other words, I can't get too focused on the scale, since the changes are going to be slow and THIS time, I have to run the race like a tortoise, not a hare.
Thoughtful comments are appreciated.
Rosey
1. I have insulin resistance and metabolic syndrome from years of disorder, which include overweight, a high carb diet, sugar, repeated low fat dieting, stress and illness (cortisol) and poor sleep.
2. The fact that this is a chronic condition means it is unlikely I will be able to drop weight quickly the way I did when I was younger.
3. Stress is an important factor to address.
4. When to eat (fasting) is as important as what to eat (non-insulin stimulating meals)
So what hit home to me is that I need to think of my journey as one of healing as much, if not more than, one of weight loss.
So what actions and attitudes will foster long-term patient and persistent attempts to heal this metabolic problem?
1. Radical acceptance and graceful action: I have chronic stress from having two adult children with special needs, plus aging parents I care for, blah blah blah. It just is. So I need to think every morning about the things *I* need to keep my equilibrium and equanimity so that I can nurture a healthier internal state for my precious body. Things I KNOW help me: outdoor walks, dance classes, massage (heavenly!) and meditation. Excessive preoccupation with food and effortful dieting are stressful. So approaching a lowcab/high fat diet with some degree of grace and ease is necessary.
2. Choosing foods that do not stimulate harmful excessive insulin release. (More fiber, moderate protein, good fats)
3. Spending less time eating (intermittent fasting).
4. Building muscle and (given my high stress state) taking care with high intensity exercise, itself a stressor.
5. Being very patient with weight loss at this point in time.
6. I need to work on better sleep.
It was kind of discouraging, but the bottom line is reading it made me disconnect the behaviors I need to cultivate from the results that I seek. In other words, I can't get too focused on the scale, since the changes are going to be slow and THIS time, I have to run the race like a tortoise, not a hare.
Thoughtful comments are appreciated.
Rosey
36
Replies
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Very nicely put. It's clear that you've accepted your limitations with a belief that they won't stop you from achieving your goal of better health and you fully understand what your next best steps are. I agree with every point you make.
I haven't read that book yet, but I really get Fung's ideas and the way he explains things. I really believe what he says about eating less often being a huge factor for success.
The scale is most definitely not a good measure for health. Not with a real food and lower carb woe anyway.
Very nice post. Thank you for sharing your thoughts about the book and your ideas on how to get your best health.
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Sounds like a great book, I'll have to check it out. It sounds like you've found a new path in life to start venturing down! Keep educating yourself on the topics you mentioned, I find it helps fuel my journey when I hit rough spots. Best of luck!4
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Sounds like I really need to read this book. I've been focused on gaining health markers for a few years now, knowing that the scale can't help but follow EVENTUALLY...but it does get demoralizing sometimes for everyone else around seeming to "lap" you, but it's hard to remember it's not a race, and it is only you against you and your body...the rest is scenery. I need to focus more on the behavior side of all this, too, I think. Thanks for the reminder.7
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Wow, sounds wonderful. Can the metabolic disorder created from being overweight for so long be cured, or is this truly a disability that we all have to live with and manage now? I am pre-diabetic so I'm now wondering since we've proven LCHF and Keto both cure T2 diabeties, what about the damage done to our metabolism? Is that permanent?1
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Rosey,
I am in a very similar boat. And Dr. Fung's work and way of interpreting the data have given me so much hope. T2 is totally curable. I haven't read the book but a ton of stuff on his site and I watched his 6 part series that he developed for his patients, which is on his youtube. I binge watched that; I don't recommend that my head was ready to explode afterward. One a day would be good.
I set myself a time frame, based off stuff from Dr. Fung and Dr. Nally said, of 24 months to see some real improvements in health. That definitely means this is a tortoise race, getting to the end is way more important than how fast I get there.
One fortunate thing for me is that since starting this WOE and losing a little bit of weight I am sleeping better 7-8 hrs/night rather than 6.
One of the interesting things I'm seeing (and mind you I'm super heavy, but I'm also 51) is I am trying to keep my calories up around 2000 kcal/day and I am still seeing weight loss.
I care what the scale says, I'd be lying if I said I didn't, but I care more about getting my numbers especially my BG in better ranges.
If you ever need an ear, don't hesitate to reach out.7 -
I love this. I'm really trying to focus on healing rather than weightloss too. I have set a few "weight" goals for myself. One was for my birthday this week and I didn't hit it. I'm not down though which is huge for me. Being overweight for most of my life has made the scale such an idol. This week I reminded myself that I'm in this for the long haul and that my health is improving daily. Maybe I'll grab a copy of this book. Thank you for your post.4
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Wow, sounds wonderful. Can the metabolic disorder created from being overweight for so long be cured, or is this truly a disability that we all have to live with and manage now? I am pre-diabetic so I'm now wondering since we've proven LCHF and Keto both cure T2 diabeties, what about the damage done to our metabolism? Is that permanent?
Here's something to chew on...
It seems that becoming overweight is actually CAUSED by the metabolic disorder. Not the other way around.
So, cure the metabolic disorder and the weight will naturally normalize.
This is why focusing on health instead of simply losing weight is much more effective. It's not the weight that is the problem. It's the metabolic disorder that is the problem. The weight is nothing more than a symptom.10 -
Thanks for your post @Roseygirl1. Whenever I purchase a lchf book, I like to view the author(s) lecturing about their topics as well. Hearing it in their own words reinforces what I have just finished reading. I agree with above who said to watch his lectures on YouTube or dietdoctor.com. I think you will gain even more insight. Good luck with your journey back to health.0
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Sunny_Bunny_ wrote: »Wow, sounds wonderful. Can the metabolic disorder created from being overweight for so long be cured, or is this truly a disability that we all have to live with and manage now? I am pre-diabetic so I'm now wondering since we've proven LCHF and Keto both cure T2 diabeties, what about the damage done to our metabolism? Is that permanent?
Here's something to chew on...
It seems that becoming overweight is actually CAUSED by the metabolic disorder. Not the other way around.
So, cure the metabolic disorder and the weight will naturally normalize.
This is why focusing on health instead of simply losing weight is much more effective. It's not the weight that is the problem. It's the metabolic disorder that is the problem. The weight is nothing more than a symptom.
So how do you go about curing this disorder then? Or is it cured when people start exercising and eating better with a goal to lose weight, but inadvertently cure this disorder which in turn causes weight loss? I don't know much about metabolic disorders so I am lost on this subject.0 -
@Roseygirl1 I fully agree with your sentiments. You're describing the perhaps biggest NSV of them all: Eating for your health and wellbeing beyond the diet phase is where 90 % of dieters fail. There will be pitfalls and traps along the way...but realizing it's a zigzag journey, you've already done HALF the job!
I've read The Obesity Code along with seen every video he made and read most of his extensive blog. It was Dr. Fung who provided me with the scientific arguments that periodic fasting could possibly help with my metabolic dysfunction. I could NOT lose weight with a normal deficit for 11 months. First week on the 5:2 plan and BHAM! 1kg down (2,2 lbs). Repeat for 12 weeks. I've kept more or less within maintenance range since fall 2014. I can now eat more carbs occasionally without any ill effect than a bit of water weight. I give credit to the IF for this.
One of Fung's fans, Butter Bob , has a video about what happens to elevated insulin levels with years and decades of carb abuse. And that the only way to really lower it, is to do fasting.
https://youtu.be/7sAqy1lnWXo 7 -
Dr. Fung's book is what got me started on LCHF and IF. His meta-analysis of studies on exercise, calorie restriction, starvation, SAD, LCHF, blood sugar, IR, cortisol, etc., gave me the 180 I needed to stop blaming myself and looking at what I needed to do to heal my body. He explains things in such basic language that my DH, who has no medical background, could understand it. His sense of humor cracked me up a few times while reading it, too.
Someone posted a link to a study that challenges 12 points of modern medicine about why LCHF should be used rather than the current ADA recommendations for diet that was quite interesting, but I can't find the link. Hopefully that person will see this and post it again.
There is also another article that was posted about a study that showed the Islets of Langerhans become filled with fat as the liver becomes fatty and continues to make fat, transporting it to other organs. This seems to be the point where a person goes from IR and high insulin to diabetes. Where do I hide these links, lol. Perhaps that person who posted it might see this and post the link again.
Anyway, I just can relate so much to this entire situation, and it makes me angry that I let myself be bullied out of eating low carb 15 years ago and regained 80 pounds plus as a result. Oops, calming thoughts, ooommmm, ooommm. Can't let the cortisol spike.
Bad, bad cortisol! 3 -
Sunny_Bunny_ wrote: »Wow, sounds wonderful. Can the metabolic disorder created from being overweight for so long be cured, or is this truly a disability that we all have to live with and manage now? I am pre-diabetic so I'm now wondering since we've proven LCHF and Keto both cure T2 diabeties, what about the damage done to our metabolism? Is that permanent?
Here's something to chew on...
It seems that becoming overweight is actually CAUSED by the metabolic disorder. Not the other way around.
So, cure the metabolic disorder and the weight will naturally normalize.
This is why focusing on health instead of simply losing weight is much more effective. It's not the weight that is the problem. It's the metabolic disorder that is the problem. The weight is nothing more than a symptom.
So how do you go about curing this disorder then? Or is it cured when people start exercising and eating better with a goal to lose weight, but inadvertently cure this disorder which in turn causes weight loss? I don't know much about metabolic disorders so I am lost on this subject.
The metabolic disorder is caused by a consistent overload of fast acting carbohydrate on the system that leads to fatty liver which leads to insulin resistance which leads to hyperinsulinemia which progresses to Type 2 diabetes.
Stop overloading the system, allowing the body to produce less insulin so that fat stops being stored and starts being utilized. The cells become more insulin sensitive and the condition can be healed which allows continued fat loss over time. Also, eating less frequently helps too as OP mentioned.
The hyperinsulinemia stores calories even when the body needs energy to function. This is where the weight gain comes from. The person is always hungry because the body is storing too much energy and not using enough. The body always feels hungry even though there's an abundance of available energy.
That's a huge problem that most people don't recognize. Why are we hungry when we have so much available energy? It's because our bodies cannot access it in a broken sugar burning system.12 -
Great explanation, thanks @Sunny_Bunny_ !1
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Roseygirl1 wrote: »Excessive preoccupation with food and effortful dieting are stressful. So approaching a lowcab/high fat diet with some degree of grace and ease is necessary.
I love your whole post, but especially this sentiment! I have trouble forgiving myself when I splurge on something silly like more peanut butter than I'd ordinarily eat, and I know that I need to get over that. I'm "keto for life", and there will be extra peanut butter or cashews or what have you in my future.
I also love your attitude towards this whole journey. We are healing ourselves and setting ourselves up to avoid many of the major diseases of modern society. And we get to eat bacon while we do it
I read the book too, and it inspired me to incorporate IF as well. The video that @Foamroller shared is great too.
If you haven't already read them, you might enjoy Gary Taubes' books - Why We Get Fat and Good Calories, Bad Calories. The sentiment in Why We Get Fat - "We don't gain weight because we overeat, we overeat because we are gaining weight," was HUGE for me. It made me cry. Reading a nutrition book. Crazy.
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Wow, sounds wonderful. Can the metabolic disorder created from being overweight for so long be cured, or is this truly a disability that we all have to live with and manage now? I am pre-diabetic so I'm now wondering since we've proven LCHF and Keto both cure T2 diabeties, what about the damage done to our metabolism? Is that permanent?
I don't know how far I can get, personally, since I've never had these bad kind of markers before. I know that there is no alternative to cultivating health-promoting behaviors for me, since to give up is to accelerate into diabetes, illness, and premature aging.
That said, from everything I've read, consistency is really important. Thus, it seems best to think of stress reduction, relaxation, sleep, LCHF food, intermittent fasting, and exercise as lifelong habits to cultivate rather than temporary, quick fixes.
All the (intense) reading I've been doing suggests that the right set of behaviors can certainly reverse pre-diabetes, and give a person with Type II diabetes normal blood sugars even without meds. In other words, by changing the stimulus we present to our complex bodies, they will respond with a turn to better health!
There are lots of positive stories out there, and you and I can be the next ones with a success story!
Rosey5 -
I've really enjoyed these posts. Thanks everybody for your part. I have done very well so far with this WOE but my goal like others have said is to get my health back. I'm not looking to reach a certain weight loss goal by a certain time. I am right now having a huge problem walking, sleeping, or even sitting comfortably because of the inflammation in my body. This is the first time since starting On July 5th that I've had such a severe flair up. It would be worth every sacrifice to be strong one day. The weight loss will come and that's gonna bring great relief to my pain but as I'm pressing on I gotta figure out what I need to do to put out this fire that is all consuming me.4
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There's a lot I like from what you posted about the book. I especially like the focus on healing over weight loss, as the weight loss will follow the healing.3
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Wow, I'm pretty happy right now! I just did my first blood sugar monitoring, and my 2 hour post-dinner blood sugar was 98! This on a day when my total calories were about 1200, net carbs 20, and pretty much a 4 hour eating window. AND I'M NOT HUNGRY!!!!! This is a fabulous start and very encouraging. Thank you everybody for all the great suggestions!
Rosey14 -
Roseygirl1 wrote: »Wow, I'm pretty happy right now! I just did my first blood sugar monitoring, and my 2 hour post-dinner blood sugar was 98! This on a day when my total calories were about 1200, net carbs 20, and pretty much a 4 hour eating window. AND I'M NOT HUNGRY!!!!! This is a fabulous start and very encouraging. Thank you everybody for all the great suggestions!
Rosey
Awesome!!!!1 -
Roseygirl1 wrote: »Wow, I'm pretty happy right now! I just did my first blood sugar monitoring, and my 2 hour post-dinner blood sugar was 98! This on a day when my total calories were about 1200, net carbs 20, and pretty much a 4 hour eating window. AND I'M NOT HUNGRY!!!!! This is a fabulous start and very encouraging. Thank you everybody for all the great suggestions!
Rosey
Congrats! I'm so happy for your success and hopefully you'll be able to push back prediabetes!
Re lack of hunger: I've seen several places recently claims that BHB ketones are appetite supressing (Keto and cancer researcher Dom D'Agostino) Well...fasting elevates ketones! I know it sounds counterintuitive: The less frequently I eat, the less perceived hunger. But if BHB really surpresses appetite, then the lack of hunger makes sense. I don't know when or at which levels this occurs, though.
So your experience mirror my own. BUT, for those who struggle limiting meals or snacking (I'm looking at you late night snack monster): in the transition in training the body that you will no longer feed it like a pet, aka when it's used to...There is some growling for 10 mins or so or an acid sting in the tummy. This is the point in time I usually drink some pickle juice
Btw I do not think everyone should do IF. It's a tool for those of us who have insulin resistance, are diabetic, fighting off cancer or have autoimmune issues. It's just a tool in the toolbox and if someone achieves results without IF, then good for them!
Edit: expanded a bit.2
