Found on the Reddit Keto forum, a cut down version of his six plus hours of lectures into less than 50 minutes of highlights:
http://www.reddit.com/r/keto/commen...ghlight_videos/

Dr Kristine Varady fasting tip:

Potato starch being very convenient, easy to add and calculate, is the main attraction there. There are various types of RS too and I believe it's advisable to mix them up. I read all of the RS posts on Free the Animal at one point but have fallen behind since sometime in January.

Re the legumes and other foods usually avoided by low carbers, I noted this with interest, though I thought the post ended rather abruptly just when I thought it was getting interesting!

(my emphasis)

Seems like we need more studies on the insulin index, especially with more whole foods.

Glad to hear the fasting resulted in weight loss. Congrats. I managed the 36 hours fast, but the last 12 were pretty tough. Today I'm starting the alternative day thing, so I won't be eating breakfast and lunch on Tue and Thurs. Saturday I have to go somewhere or I would continue. I'm really hopeful for this technique. From reading the patient stories, it sounds like only the first month is the hardest one.



I haven't watched that one yet. I too am impressed with this guy, thanks again Janet.



Sounds good to me!

I fasted again today (my third try) and made it till 5 pm (actually a full 24 hours since I'd had an early dinner last night) with 1 T of coconut oil before the gym and a cup of heavily salted homemade bone broth at noon.. It seemed relatively easy. This is the first time I've gone to the gym without eating and while I was a bit apprehensive, it in fact was easier. Combined with a few errands afterwards, it kept my mind occupied all morning. Since I go to the gym MWF, I plan to make those all fast days. It's really great to have another strategy in my bag of LC tricks.

And thank you JL for picking out the interesting parts of the blogs. There is little on the Insulin Index, and some have already dismissed it as an expected reaction to high protein and glucagon (Guyenet), but the GIP and GLP-1 add another twist that makes more sense as to why timing would also improve BG.
I'm still doing the alternate day 24 hour version, plus because I dont like to eat before exercising, many of the eating days are in a 16:8 window with 1T of CO before workout. Finding I don't need 3 meals on the eating day.

I agree! I've been really struggling with motivation lately and not been eating very well at all. I moved in with my aging mother and brother, i.e. Carb Land, after living alone most of my life and it's been very hard to have my home not be my low carb refuge from the rest of the world and I haven't handled it well.

I made started making bone broth yesterday and will have that available from now on. I didn't have "high quality bones" grassfed as he advised but just got what I could. I found Amish chickens but the beef and pork was just the usual stuff.

I wondered about his guidelines if he meant 1 TB of chia seeds per day? And 1 TB of coconut oil per day? I was actually a little surprised to see him say 1 TB of cream per cup of coffee with no restrictions on the number of cups. Cream has felt to be insulinogenic to me in the past (as opposed to other fat such as coconut oil). I don't drink coffee anyway but was just wondering.

Try everything and see what works for you.
1T chia did nothing for me in controlling hunger on the fast day, yet I like it in a coconut cream pudding as a dessert on an eating day.
1T CO does seem to help me all day with controlling hunger. For the dairy is Insulinotropic reason you mention, I have only been using coconut cream or almond milk in coffee and tea. Yesterday I had a Cinnamon flavored tea with extra cinnamon and splash of vanilla almond milk...tasty chai-like drink and had that "hot meal" effect. I had a bouillon cube one day (know it is a non-no but needed salt) and nearly died of hunger. So I too am still gathering the ingredients to make bone broth myself, though Liz suggested buying chicken feet...just can't get to that point to cook feet Sorry to hear about your Carbland home, maybe you could take over all the shopping. My DH is low Carb by default, or as someone called it here, collateral low carb.

Here's Dr. Fung's food guidelines as Janet posted earlier as a link:



Legumes, lentils and fruit included on the 90% list is not compatible with low carb thinking, but it meshes with my own experience. It also meshes with some of the vegetarian and naturopathic advice that many people claim works for them.

When I was first diagnosed with diabetes, I knew I would eat low carb but I was also curious about what others were saying and found books and followers of higher carb diets who were also claiming success. One book I read was the naturopath Michael Murray as I've found him sensible and helpful in the past. But then I figured those plans were probably for people with less advanced diabetes. But certainly Dr. Fung's patients, as included on his blog, sound quite advanced yet he's obviously not sweating the details about "what to eat" in terms of lowest carb.

If it's not blood sugar and low carb per se that is important, but instead insulin resistance and the important of fiber as an "antidote" as Dr. Fung says to the "poison" of high glycemic food, than it would make sense that people could do well on a diabetic diet that included relatively high carb plant foods if they also include high fiber.

After all, people have been eating potatoes, beans, fruits, etc for generations without become diabetic in the great numbers we see now. He says:

(his emphasis) http://intensivedietarymanagement.c...l-obesity-xvii/

That guy! Again, a fly in the ointment. I don't have the background to ever fully understand the science but try to apply what I think I understand to my experience and this makes a lot of sense to me.



Recipe?



I'm going to take the CO today. That drink sounds tasty.



I hear ya on the feet! My mother would go along with me on my style eating and in fact when I decided to move in here I thought it would be just the two of us and then my brother decided to move in too, something he said he would never do. Probably because I'm now around to take care of her. He's an alcoholic and when he's not drinking, he's heavily hitting the carbs. He's not insensitive to my diet but somewhat defensive about his own so taking over the shopping is not something I can do. Tonight they are having spaghetti with Ragu sauce, for instance. I didn't eat Ragu even before I started low carbing because it's so sweet. Fortunately for her, my mother seems to have the metabolism of a teenager. But as she tartly pointed out to me yesterday, diabetes is not on her side of the family.

Good morning from the west coast - you two are such early birds! Thanks for posting that list of foods, JLx, it's great to have everything here in one place.

On the chicken feet, not sure I recommend them….I just saw them at Whole Foods and commented on them to the guy stocking the shelves. He told me he can't keep them in stock and they make The Best Broth. With that recommendation, I had to buy a package. It made good broth, but no better from broth made from a carcass. I wonder how much experience his customers have making their own broth - I'm guessing not much. It was also a little disconcerting watching the progress of the broth. The feet never broke down, never got past their "foot-ness". They made a pretty lean broth and perhaps that is what others found attractive. I doubt I will seek them out again.

On the tea, I've been drinking with 1 tsp per cup, three cups per day. I wondered about why he allowed cream as well, but I like HWC, find it infinitely more satisfying than almond milk or coconut cream or CO so I will stick with it until I figure out it is causing some adverse reaction. That said, I used to drink 4 cups of tea per day and am now subbing 1 or 2 of them with an herbal tea without cream. Progress…

I'm very pleased with how easy it was to fast yesterday and look forward to doing it again tomorrow. Interesting that you no longer want 3 meals on eating days, Janet. I was actually considering eating late breakfast and early dinner in perhaps a 6 hour window (10 and 4?) and seeing how that goes. But I think I will ease into that.

As for the insulin index, I remember Lustig talking about glucose and insulin response on a local California PBS radio show (I've long since lost my link). He was asked if we should just avoid carbs, and he said no, that branch-chained amino acids were something else to be concerned with, but he did not go into any detail. That was the first time I'd heard of BCAAs in a negative light - till then it was something to seek out in protein powders. Anyway, it makes me wonder if we can look for an update on insulin reaction from Lustig or any of his fellow researchers in California…..it seems we need much more if this is the key to really controlling diabetes.

I got the impression you could eat 1 T of coconut oil a few times a day, up to 1 T of coconut oil in each cup of coffee or tea. I only wanted it once yesterday but would have eaten more if my hunger had escalated. I wonder if he felt he had to limit the CO due to the bulletproof coffee craze where some people drop 1/2 a stick of butter in a cup of coffee.

Liz, I stopped reading at your “FOOT-NESS” comment, had the last drumstick with my brunch, and started a carcass only Bone Broth! We had an organic but not pasture -raised whole chicken a few days ago. First time I made one Spatchcocked...Moist, evenly cooked, nice crisp skin, and quicker than roasting the whole bird. Easy and you start off your bone bag with the entire back bone. The recipe Michele Tam has on her app is slightly different than this one on her website, http://nomnompaleo.com/post/3357418...st-chicken-ever Not on vegetables, but merely laid out on a wire rack, brushed with melted butter and sprinkled with a coarse salt and pepper mix, 400 degrees for 45 minutes, the cutting and butterflying method is the same.

JL, I use to buy the Harney & Sons Hot Cinnamon Spice tea, but Celestial Seasonings Bengal Spice is close and you can get that almost anywhere.

Chia Pudding, first read about Chia here and made the chocolate version of this one, without all that stevia. http://healthylivinghowto.com/1/pos...chia-seeds.html
To up the fat, now I use a can of full-fat Thai Kitchen Coconut Milk, 1/4 c. Chia seed, 1tsp vanilla, a few Tablespoons of cocoa powder, and stevia extract to taste. I shake it up in a Rubbermaid lidded container a few times and let the chia absorb liquid. In the fridge it will firm up. Chia seed in Lemon water was yucky, right up there with chicken feet

Just trying to embrace the Head to Foot style of eating animals….guess I'll have to switch from Neck to Ankles.

That chicken recipe sounds DE-lish. Will try it next time. I do love being able to put the carcass to work. I hope it's OK to drink bone broth on non-fast days because it's pretty darn tasty.

We have all been waiting anxiously for Hormonal Obesity Part XXII, The Incretin Effect! Dig in: http://intensivedietarymanagement.com/incretin-effect

I Dr. Fung's lectures.
Thanks Janet!