Hello and welcome to
"Health for a Lifetime"
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I'm your host Don Mackintosh
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and today we're going to
be talking about a subject
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that really is impacting
America and the Western world
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in a large way - that being the
problem of weight gain - obesity
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and it's just been skyrocketing
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in this nation and
around the world, really.
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Talking with us about this is
someone who spends a lot of time
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talking with a lot of people
about this, Dr. George Guthrie.
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Dr. Guthrie is a physician from
the Lifestyle Center of America
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in Oklahoma and he spends a
lot of time in educating people
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that are attempting to -
what would you say doctor...
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"gain the
victory over the bulge"
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You've been a physician now in
private practice about 14 years.
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You've also done a lot of
education with medical students
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and have
certification in nutrition,
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and a Master's in
public health as well.
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There at the
Lifestyle Center of America,
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do a lot of the people
that come to your program,
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do they struggle with
obesity, with overweight?
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It seems that most of
them struggle with weight.
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Overweight, obesity - is
associated with many other
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significant diseases processes
including heart disease,
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hypertension and diabetes.
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Recently, in the
news, and looking at trends
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around this
nation, around the world,
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there is a real concern
that people that are overweight
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are getting younger
and younger and younger...
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I would guess
overweight people are getting
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older and older
but the overweight is
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happening younger and younger!
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That's a better way
to say it, that's right!
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Yes, so this problem starts
out it seems as though when
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we're younger
now in this nation.
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Well let's talk about that
today and I know that a lot of
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our viewers will
be interested in it.
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Let's talk about weight loss...
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What can you tell me about this?
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I know sometimes you
have a little story where you
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build it around
a couple of people.
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Let's talk about 2
individuals - All right
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Abe and Bill... All
right - Abe and Bill
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Abe and Bill are
built about the same.
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They are both large...
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How old are they?
Let's say it doesn't matter.
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I mean, aim for
50s, that's fine.
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They're 50% fat and 50%
what we call "lean body mass"
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They both are?
They both are... Okay
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Lean body mass is, in essence,
the stuff that's not fat.
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So we have... they are
really overweight - well obese!
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They both need to
go lose some weight...
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I was going to say - on a diet,
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but they both
need to lose weight.
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Abe decides to lose
weight with a crash diet.
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Now, you've probably
heard of crash diets.
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There are all kinds of them
out there from grapefruit to...
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I mean, it just goes on and on.
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Very low calorie
and the weight...
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Abe wants to lose weight
and he goes on this crash diet,
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and he loses, in
one month's time,
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a significant amount of weight,
maybe 20 pounds... Pretty good
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Now BILL, on the other hand,
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decides he's going to
lose weight but he goes on a
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plant-based
diet, regular exercise.
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He doesn't limit the
amount of food but he is
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eating actually fewer
calories while exercising...
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And he loses over this month's
time a total of 7 pounds.
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It doesn't sound like
he is doing as well as Abe.
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It doesn't look that way at all.
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Now, if we go back to
that graphic for just a minute,
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the same one - you
will notice that in the top,
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the light blue, for Abe and Bill
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that's supposed to represent,
in essence, their fat mass.
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And you could see, when they
start, they both need to lose it
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The dark blue is to
represent their lean body mass.
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When Abe went on his crash diet,
please notice that there is
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a decrease in
his lean body mass;
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whereas Bill, on his plant-based
diet, actually has his
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lean body mass
staying about the same.
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So the
significance of that is...
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The significance is
that after the crash diet,
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Abe has lost an equal
amount of fat and muscle
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because when you
go on a crash diet,
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you tend to lose
equal amounts of each.
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There's less muscle in Abe after
he has finished his crash diet.
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With less muscle, he's more
likely to gain that weight back.
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Okay, so it's
kind of false to say...
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Well, I'm going to
judge a weight loss program
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on the amount of
pounds that is lost,
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it's more what's
actually happening.
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EXACTLY! The
scales can lie to us.
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What really matters is how
much of the fat has been lost.
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Now, when we started, you
said they both had 50% fat...
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...50%, I mean that
was a simple number,
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but let me ask you -
What is it that defines
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whether or not someone
is overweight or obese.
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What's the rough estimate?
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Oh, there's a
calculation that we use.
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It's actually called
the "body mass index. "
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The weight in kilograms
divided by meters squared,
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you're going to get
lost, and if it's over
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25, you're overweight.
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If it gets up above 50,
you're really in trouble.
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So that's the kind of stuff
you could figure out easily.
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Your doctor
could do that for you,
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or someone else
could do that for you.
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So then this crash
diet is not the way to go.
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Would one of these crash
diets, would you consider,
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for instance, these
high protein diets like
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the Atkins diet or
something like that?
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Is that a crash diet?
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I think it is... it
induces in the body,
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in essence, a starvation state,
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and, in essence, in
the starvation state,
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people tend to lose the
muscle as well as the fat.
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Now this is important
because muscle burns between
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35 and 50 calories a
day just sitting there.
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Whereas FAT
burns only 2-3 calories
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per day just sitting there.
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So when you get rid
of your lean muscle mass,
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then you're really
not doing yourself a favor
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because that's what is really
burning out the rest of the fat
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That was burning the
calories in the background...
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So what happens is...
when people finish their diet,
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you can't
continue a diet forever!
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Even the low carb, high
protein or high fat diets,
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is not something you
maintain for a long time.
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When you go off the diet,
there is less muscle there,
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so if you go back to
eating the way you were,
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that actually
makes you gain weight,
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and you may very
well end up as Abe did,
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a month after his diet ended,
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weighing more than he
weighed when he started,
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before he went on a diet.
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Okay, so I mean it's
obvious to me then that you
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believe the best way to lose
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weight is not one of
these crash diets. Right
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I know there's a
lot of people interested
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in high protein
diets, so do you mind if I
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ask you another
question about it right now?
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Go ahead...
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You know, the
question I have is...
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Are there other hazards besides
this with a high protein diet?
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Okay, let's spend a
little time talking about it.
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I think Dr. Atkins'
name is the one that comes up
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the most often with this.
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Dr. Atkins recognized
that much of the problem with
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weight gain in the
country resulted from
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increasing insulin levels.
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Insulin tends to make
our body store the energy.
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It tends to make us gain weight.
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Now, insulin is stimulated
in the body when we eat sugars -
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carbohydrates.
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These sugars go and
they stimulate the insulin
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and that tends to
make the weight go up...
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So he thought, what we need to
do is lower the insulin levels
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get them really low and then
it will be easier to lose weight
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and indeed, it works!
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People who go on the
Atkins' diet lose weight.
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He also discovered
and it's documented that
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it lowers the
cholesterol as well.
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It does work for that because
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it's so tied in
with the insulin levels.
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The problem is... you can't
live with it forever that way,
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it induces a starvation state.
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Many people feel
nauseous and uncomfortable
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when they're on the diet,
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although some people
don't have that problem...
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AND on that diet, you
have to ignore a plethora
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of scientific information
documenting that high meat,
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high fat, animal protein tend to
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increase cancers
and heart disease.
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When you look at the
original diet in the Bible,
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would it be a low carbohydrate
diet, or a high carbohydrate?
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It would be a
high carbohydrate diet.
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What I recommend and what we do
at Lifestyle Center of America
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is to put people on a
diet that lowers the insulin
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but is a high carbohydrate diet.
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Now that almost sounds like
an impossibility to some people.
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A high carbohydrate
diet... the carbohydrate should
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stimulate the insulin,
but if we use foods that let
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the sugar or the energy
go in to the blood slowly,
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it doesn't
stimulate as much insulin.
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High fiber foods
tend to slow that down...
00:10:07.47\00:10:10.29
There are lower insulin levels.
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People are not hungry!
00:10:12.17\00:10:14.06
They tell us, "I've
never eaten so much in my life,
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and I'm losing weight. "
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So that would be a
much safer way to do it.
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So what are some high
carbohydrate foods that are
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positive - maybe they
are complex or whatever...
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You know, they are really dense.
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What are some of the things
that people should be eating
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if they want to
lose weight the GOOD way?
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If we think about
the nutritional pyramid,
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that the government
has recommended for us,
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that bottom
level is, in essence,
00:10:37.77\00:10:40.47
what is sometimes
called "complex carbohydrates"
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More than just starches,
these should be carbohydrates
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that are mixed in with the
food as the way God made it.
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For example -
oatmeal or 7- grain cereal,
00:10:51.18\00:10:55.32
or 100% whole wheat bread...
00:10:55.35\00:10:57.43
The foods that have a
lot of the fiber and are not
00:10:57.46\00:11:00.53
processed a lot - should make
the bottom of the pyramid...
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And of course, when we
get to the second level,
00:11:03.63\00:11:06.20
where we start talking
about fruits and vegetables,
00:11:06.23\00:11:08.51
better to have fruit, for
example, than fruit juice.
00:11:08.54\00:11:11.74
It ends up being processed...
the sugar goes in more quickly.
00:11:11.77\00:11:16.09
...If it's juice, so just
keep it as grown if possible.
00:11:16.12\00:11:19.94
Apples instead of apple
juice. I like this one...
00:11:19.97\00:11:22.16
The fruit, the whole fruit
00:11:22.19\00:11:24.60
and nothing but
the fruit, so help me!
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Okay, and so
these are the foods,
00:11:27.96\00:11:30.05
and we actually can eat more of
those when we're losing weight.
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Exactly! Exactly!
00:11:32.78\00:11:34.42
And that's how Bill won out...
00:11:34.45\00:11:36.30
You see, when Bill
finished his crash diet,
00:11:36.33\00:11:39.16
he may have only
lost, not his crash diet,
00:11:39.19\00:11:41.85
his plant-based
diet with exercise,
00:11:41.88\00:11:44.39
I mean the lifestyle
change - He only lost 7 pounds,
00:11:44.42\00:11:48.76
but he
maintained his muscle mass,
00:11:48.79\00:11:50.74
so his fat loss during that
time was about the same as Abe's
00:11:50.77\00:11:55.27
Now if Bill
continues with that lifestyle,
00:11:55.30\00:12:00.81
he will continue to lose weight,
00:12:00.84\00:12:02.67
and a long, slow, gradual
weight loss is a much safer way
00:12:02.70\00:12:06.33
to do it than a
rapid weight loss.
00:12:06.36\00:12:09.36
Have you ever
struggled with weight?
00:12:09.39\00:12:11.00
I have... yes, when I
grew up, I was kind of that
00:12:11.03\00:12:14.40
short, fat kid and
always had trouble.
00:12:14.43\00:12:18.58
I remember, Don... I don't
even like that word "fat" okay.
00:12:18.61\00:12:23.64
I remember being in
a swimming pool once...
00:12:23.67\00:12:25.48
and you know how kids
will jump off the diving board,
00:12:25.51\00:12:27.19
up the ladder and
back around again?
00:12:27.22\00:12:28.75
I was doing that -
I got to the ladder
00:12:28.78\00:12:30.72
about the same
time as another kid...
00:12:30.75\00:12:32.79
I was a little bigger, I
elbowed him out of the way,
00:12:32.82\00:12:35.33
and as I went up the
ladder, the kid shot out at me -
00:12:35.36\00:12:38.50
and a dart went
right to my heart.
00:12:38.53\00:12:40.84
He said, "FAT LUMP"
00:12:40.87\00:12:43.16
That's what he called
you? That's what he called me!
00:12:43.19\00:12:45.39
Now, this really made
me feel bad, you know,
00:12:45.42\00:12:47.45
and I really didn't make it
around to the diving board again
00:12:47.48\00:12:50.78
I went to my father and
cried - "He called me fat lump"
00:12:50.81\00:12:54.02
So, there's kind of
an emotional thing. Sure!
00:12:54.05\00:12:57.40
There's another word
that might be better...
00:12:57.43\00:12:59.06
What is it? Do you mind? No
00:12:59.09\00:13:00.46
I like "fluff" FLUFF? Okay
00:13:00.49\00:13:03.11
If he would have
called you "fluff lump,"
00:13:03.14\00:13:04.65
you would have been
okay... NO, I don't think
00:13:04.68\00:13:06.10
that would work!
00:13:06.13\00:13:07.68
So, I sometimes call the
stuff by a different word.
00:13:07.71\00:13:11.67
Abe and Bill were both fluffy!
00:13:11.70\00:13:13.99
So you struggled with
this through your life,
00:13:14.02\00:13:17.46
and you are kind of sharing your
personal testimony today too
00:13:17.49\00:13:21.85
about there is HOPE!
00:13:21.88\00:13:23.28
There IS hope!
00:13:23.32\00:13:24.83
And I have found a way to
manage it and keep ahead...
00:13:24.87\00:13:27.77
I'd actually like to get to that
00:13:27.80\00:13:29.60
in the second
half of our discussion.
00:13:29.63\00:13:31.47
Great! We're talking
with Dr. George Guthrie
00:13:31.50\00:13:34.33
We're talking about overweight.
00:13:34.36\00:13:35.96
We're talking about FLUFF!
00:13:35.99\00:13:38.12
And, when we come back,
we're going to be talking about
00:13:38.15\00:13:40.06
practical ways to address the
battle of the bulge, if you will
00:13:40.09\00:13:44.06
...So we hope that you
join us when we come back.
00:13:44.09\00:13:46.17
Have you found
yourself wishing that
00:13:47.25\00:13:48.63
you could shed a few pounds?
00:13:48.66\00:13:50.41
Have you been on a
diet for most of your life,
00:13:50.44\00:13:52.47
but not found anything that
will really keep the weight off?
00:13:52.50\00:13:55.60
If you've answered "yes"
to any of these questions,
00:13:55.63\00:13:58.49
then we have a
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00:13:58.52\00:14:01.33
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00:14:01.36\00:14:04.12
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Here's a medically sound
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00:14:13.97\00:14:16.30
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00:14:16.33\00:14:19.84
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Dr. Diehl and Dr. Ludington
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00:14:25.30\00:14:28.16
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00:14:28.19\00:14:30.77
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It's ABSOLUTELY free of
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00:14:41.99\00:14:46.51
Welcome back, we are
talking with Dr. George Guthrie
00:14:47.35\00:14:50.90
of the Lifestyle
Center of America.
00:14:50.93\00:14:52.47
Today, we're talking
about overweight, obesity.
00:14:52.50\00:14:55.58
We're talking about this huge
00:14:55.61\00:14:57.04
problem many
people in America have,
00:14:57.07\00:14:58.63
and we've
learned from Dr. Guthrie,
00:14:58.66\00:15:00.36
who spends much time
training people, helping people
00:15:00.39\00:15:03.67
with this at the Lifestyle
Center of America in Oklahoma.
00:15:03.70\00:15:06.38
We've learned
that there is hope,
00:15:06.41\00:15:08.67
there is help for those that
are struggling with overweight.
00:15:08.70\00:15:12.44
Let's summarize a little bit...
00:15:12.47\00:15:13.84
Can you summarize
what we've learned so far,
00:15:13.87\00:15:15.52
and then let's go forward.
00:15:15.55\00:15:17.50
It's BEST not to
lose weight real fast.
00:15:17.53\00:15:21.98
If you lose weight
fast with a crash diet,
00:15:22.01\00:15:24.70
you're very likely
to lose muscle mass,
00:15:24.73\00:15:28.23
and this leaves you
worse off than you were before.
00:15:28.26\00:15:31.64
Don, I don't think we mentioned
this in the first half;
00:15:31.67\00:15:33.89
it might be worth
mentioning here...
00:15:33.92\00:15:35.43
People often
lose a lot of weight,
00:15:35.46\00:15:37.42
and then gain it right back...
00:15:37.45\00:15:38.96
And it's up and down
and up and down... a yo-yo
00:15:38.99\00:15:41.41
A yo-yo sort of effect...
00:15:41.44\00:15:42.88
We know, scientifically,
that this kind of living
00:15:42.91\00:15:46.10
is actually worse off than if
00:15:46.13\00:15:47.50
you had never lost
weight in the first place.
00:15:47.53\00:15:50.01
Why is that?
00:15:50.04\00:15:51.80
Why is that? I
don't know that we have
00:15:51.83\00:15:53.61
all the answers for that
but I think it's the loss of
00:15:53.64\00:15:55.99
muscle mass.
00:15:56.02\00:15:57.63
We call that, jokingly, the
rhythm method of girth control.
00:15:57.66\00:16:03.85
And I like to say,
it doesn't work either!
00:16:03.88\00:16:06.27
It doesn't work either,
so it really can be damaging.
00:16:06.30\00:16:09.37
Someone once told me that
the reason for that is because
00:16:09.40\00:16:11.89
it messes up your
metabolism too Sure!
00:16:11.92\00:16:14.79
It's really putting
a stress on the body.
00:16:14.82\00:16:17.62
As we were finishing, the
last time you were kind of
00:16:17.65\00:16:21.00
sharing a little bit of
your personal testimony,
00:16:21.03\00:16:23.18
and struggling with that,
00:16:23.21\00:16:25.91
and you said you
didn't like the word "fat"
00:16:25.95\00:16:28.14
I thought about
that too in the break...
00:16:28.18\00:16:29.55
I thought, you know, there
is another acronym that can be
00:16:29.58\00:16:32.63
used that is positive
using F- A-T... and that is
00:16:32.66\00:16:35.01
FAITHFUL, AVAILABLE
and TEACHABLE... okay!
00:16:35.04\00:16:38.58
So we want to be faithful,
available and teachable
00:16:38.61\00:16:42.86
in this half - we want to
learn what you have to teach us.
00:16:42.89\00:16:45.40
Lots of people, when
they are dealing with weight,
00:16:45.43\00:16:47.66
and they're dealing
with overcoming that,
00:16:47.69\00:16:50.10
they start counting
calories and different things...
00:16:50.13\00:16:52.92
There is a place
called "Weight Watchers"
00:16:52.95\00:16:55.35
and different types of things
00:16:55.38\00:16:56.75
where they really
focus on calories...
00:16:56.78\00:16:58.27
How important
really are calories?
00:16:58.30\00:17:00.24
Well, maybe a better question
is ... What ARE calories?
00:17:00.27\00:17:04.10
Calories are simply a
measure of the amount of energy
00:17:04.13\00:17:07.24
that is in the food.
00:17:07.27\00:17:08.64
So as we eat our food,
we take those, in essence,
00:17:08.67\00:17:12.76
that energy and we
measure it as calories,
00:17:12.79\00:17:15.64
and our bodies
either store it or use it,
00:17:15.67\00:17:17.94
depending on whether we need
it, or whether we don't need it.
00:17:17.97\00:17:21.86
If we don't need
it, it's more likely,
00:17:21.89\00:17:23.29
of course, to be stored.
00:17:23.32\00:17:24.81
The foundation of weight loss
is to decrease the number of
00:17:24.84\00:17:30.53
calories that
we're actually taking in.
00:17:30.56\00:17:32.96
So that's the foundation...
00:17:32.99\00:17:34.36
So, are all calories the same?
00:17:34.39\00:17:36.76
Excellent question!
00:17:36.79\00:17:40.00
I've been told that, but
I've seen some scientific
00:17:40.03\00:17:43.95
evidence that some
calories are actually handled
00:17:43.98\00:17:47.39
differently in our body...
00:17:47.42\00:17:48.80
And you know, our
listeners, our viewers,
00:17:48.83\00:17:51.32
may be helped by maybe
a perusal of some of the
00:17:51.35\00:17:55.86
principles - why some
calories are maybe a little more
00:17:55.89\00:17:58.61
damaging than others as
far as the weight is concerned.
00:17:58.64\00:18:01.32
Now, when we talk about
all calories being equal,
00:18:01.35\00:18:04.25
I think we have a
graphic about this as well.
00:18:04.28\00:18:06.20
You get calories in every kind
of food, right? That's right...
00:18:06.23\00:18:08.99
Like fat - tell me a little bit
about fat and fat absorption.
00:18:09.64\00:18:14.12
What are the calories there?
00:18:14.15\00:18:15.52
Fat is absorbed
differently than carbohydrate.
00:18:15.55\00:18:19.50
Fat goes, of course,
down into the stomach;
00:18:19.53\00:18:22.50
it goes to the small
intestine and it is absorbed.
00:18:22.53\00:18:25.00
Instead of going to the liver
which is Grand Central Station
00:18:25.03\00:18:28.26
for managing food...
that's where carbohydrates
00:18:28.29\00:18:30.57
and proteins go - it actually
goes up behind the heart
00:18:30.60\00:18:34.65
in something called the
lymphatics and dumps into the
00:18:34.68\00:18:37.89
blood just before
it enters the heart.
00:18:37.92\00:18:39.99
That's because
it's so dangerous...
00:18:40.02\00:18:41.67
You told me before just to go
00:18:41.70\00:18:44.74
to the liver, it
might clog it all up.
00:18:44.78\00:18:46.15
These are big globules,
they can plug things up,
00:18:46.18\00:18:49.08
so it gets mixed in with
the most amount of blood;
00:18:49.11\00:18:51.16
it goes out to the periphery
of the body until it gets STUCK
00:18:51.19\00:18:55.81
in a blood vessel out there,
00:18:55.84\00:18:57.51
and then it
starts to let the fat go.
00:18:57.54\00:19:00.81
Now, fat calories are not
what the body prefers to burn.
00:19:00.84\00:19:07.09
If there are
carbohydrate calories around,
00:19:07.12\00:19:09.60
it will take the
carbohydrate calories first.
00:19:09.63\00:19:12.19
Carbohydrate sugars
and starches, in essence,
00:19:12.22\00:19:14.59
is what we're talking about.
00:19:14.62\00:19:15.99
Those are the
calories that the body prefers,
00:19:16.02\00:19:18.13
and it doesn't really go after
those fat or fluff calories,
00:19:18.16\00:19:22.47
until it's finished
with the carbohydrates.
00:19:22.50\00:19:25.04
It has helped me, as I
look at the food I eat,
00:19:25.07\00:19:29.36
to recognize that
foods that are high in fat,
00:19:29.39\00:19:31.71
actually take the
energy in and store it -
00:19:31.74\00:19:34.85
where I DON'T WANT IT.
00:19:34.88\00:19:37.16
And then when I'm
finished with the other food
00:19:37.19\00:19:40.84
that I've eaten for
energy, then the body will
00:19:40.87\00:19:42.86
finally go looking for
the fat to use as energy.
00:19:42.89\00:19:46.28
And then it does store it...
those globules actually get in.
00:19:46.31\00:19:50.56
The globules will be
pulled OUT of storage and burned
00:19:50.59\00:19:53.38
when the carbohydrates are gone.
00:19:53.41\00:19:55.06
Well, talk to me then
about... so the fat things then
00:19:55.09\00:19:57.90
basically to summarize,
those calories are stored
00:19:57.93\00:20:01.55
later and they
are the type... wait
00:20:01.58\00:20:04.07
Fat calories are stored
FIRST and then pulled out
00:20:04.10\00:20:07.70
only after the
other is gone. I see...
00:20:07.73\00:20:09.74
So if you eat carbohydrates,
00:20:09.77\00:20:11.32
especially if they
don't stimulate a lot of
00:20:11.35\00:20:14.04
insulin production, as in
the high fiber foods that we
00:20:14.07\00:20:16.32
were talking about
before, foods as grown,
00:20:16.35\00:20:18.56
those carbohydrates
will be used up FIRST,
00:20:18.59\00:20:21.48
and THEN the body
will turn to the fat.
00:20:21.51\00:20:23.29
So any fat I use
goes into storage FIRST.
00:20:23.32\00:20:26.99
Next thing on our
graphic is carbohydrates,
00:20:27.02\00:20:30.87
and then it talks about
fructose and glucose. Yes!
00:20:30.90\00:20:34.81
That's a good thing to look at.
00:20:34.84\00:20:38.46
Sugars are carbohydrates,
are handled differently
00:20:38.49\00:20:42.90
in our body as well.
00:20:42.93\00:20:44.30
And the reason I
know this one is -
00:20:44.33\00:20:46.48
There is an awful lot of,
for example, high fructose
00:20:46.51\00:20:50.44
corn syrup used in baking goods.
00:20:50.47\00:20:54.16
You see, fructose is
about 1-1/2 times sweeter
00:20:54.19\00:20:57.89
than regular table sugar.
00:20:57.92\00:20:59.56
So the people who are
manufacturing the food
00:20:59.59\00:21:02.21
can put in the fructose,
get the same amount of sweetness
00:21:02.24\00:21:04.50
and it doesn't cost as much.
00:21:04.53\00:21:06.50
Large amounts of
fructose, excess calories,
00:21:06.53\00:21:11.54
the body can turn into fat.
00:21:11.57\00:21:13.68
It's really harder,
significantly more difficult
00:21:13.71\00:21:16.52
for the body to
turn glucose into fat -
00:21:16.55\00:21:18.83
than it is to
turn fructose into fat.
00:21:18.86\00:21:21.03
There are a couple
of steps in-between
00:21:21.06\00:21:22.59
that make it difficult.
00:21:22.62\00:21:23.99
So when you look on something
and it says "fructose,"
00:21:24.02\00:21:25.99
that's something if
you are losing weight,
00:21:26.02\00:21:27.39
you probably want to avoid!
00:21:27.42\00:21:28.79
Well certainly, especially
when there is a lot of fructose,
00:21:28.82\00:21:32.50
you recognize the name
"fructose" it sounds like fruit,
00:21:32.53\00:21:35.97
and, in essence, that's where we
found it first - in the fruit...
00:21:36.00\00:21:38.86
And the small amounts that
are in fruit are not a problem,
00:21:38.89\00:21:41.44
but when we concentrate it
and put it in our bakery goods
00:21:41.47\00:21:44.47
or our sodas, we are
actually taking a carbohydrate
00:21:44.50\00:21:47.90
that is much more easily
turned into fat for storage.
00:21:47.93\00:21:52.34
Now, interesting studies,
at least this is what they
00:21:52.37\00:21:55.33
taught me in my
educational program,
00:21:55.36\00:21:57.16
if they put an IV in
and give you glucose,
00:21:57.19\00:22:01.09
they might have to give
you up to 5,000 calories a day
00:22:01.12\00:22:04.10
to get the body to
actually turn that into fat.
00:22:04.13\00:22:07.60
So it's not as easily
turned into that... Exactly!
00:22:07.63\00:22:12.07
So again, you say the foundation
of weight loss is calories,
00:22:12.10\00:22:16.49
but do you recommend
then counting calories,
00:22:16.52\00:22:18.65
or is it just very simple to
just again eat foods as grown?
00:22:18.68\00:22:22.80
Counting calories can
sure be frustrating, can't it?
00:22:22.83\00:22:28.40
There's a lot of people who
don't like to count calories,
00:22:28.43\00:22:32.48
and an easier way to do it is,
in essence, move to whole foods,
00:22:32.51\00:22:36.82
foods as grown.
00:22:36.85\00:22:38.43
On the graphic,
as well, we noticed
00:22:38.46\00:22:41.12
"glycemic index" What's that?
00:22:41.16\00:22:43.30
Glycemic index has to
do with how fast the sugar
00:22:43.33\00:22:47.76
actually goes into the body...
00:22:47.79\00:22:49.72
And it's a measure of the
speed; the faster it goes in,
00:22:49.75\00:22:54.33
the more insulin is
going to be stimulated.
00:22:54.36\00:22:56.71
Insulin tends to
make weight go UP.
00:22:56.74\00:22:59.80
If we can keep the
insulin levels down,
00:22:59.83\00:23:01.74
we're less likely to gain weight
just from the hormonal milieu.
00:23:01.77\00:23:05.66
So, foods that are
LOW in glycemic index,
00:23:05.69\00:23:08.86
put the energy in
slower, less insulin,
00:23:08.89\00:23:10.92
less likely to gain weight.
00:23:10.95\00:23:12.87
Well let me guess -
oatmeal would be slow,
00:23:12.90\00:23:14.66
white bread would be fast.
00:23:14.69\00:23:16.06
That's pretty good!
00:23:16.09\00:23:18.39
And why is white bread so fast?
00:23:18.42\00:23:20.06
I mean, someone told me
that it's more rapidly...
00:23:20.09\00:23:23.95
I mean, it increases that scale
faster than almost anything else
00:23:23.98\00:23:27.49
Why IS that?
00:23:27.52\00:23:28.89
Well, it's made of sugars
that are attached together.
00:23:28.92\00:23:34.14
If you get it in the
wheat, it's ALL packaged
00:23:34.17\00:23:37.95
with fiber around it
and it's hard to get apart.
00:23:37.98\00:23:39.94
You kind of have
to chew it apart.
00:23:39.97\00:23:41.34
If they refine it
and take the fiber off,
00:23:41.37\00:23:44.85
and THEN grind it
up and then bake it,
00:23:44.88\00:23:49.74
they've actually gone
a significant distance
00:23:49.77\00:23:52.57
towards breaking those things,
00:23:52.60\00:23:54.12
the chains of
sugars into simple sugars,
00:23:54.15\00:23:58.00
and they absorb -
it's broken down quickly
00:23:58.03\00:24:00.10
from there and makes
the blood sugar go up fast.
00:24:00.13\00:24:03.14
So they've chewed your sugar
and everything for you basically
00:24:03.17\00:24:05.55
when you get white
bread. Exactly, that's right!
00:24:05.58\00:24:07.79
Okay, anything else that we need
to know about glycemic index
00:24:07.82\00:24:11.58
Are you suggesting
we have a little chart
00:24:11.61\00:24:13.31
that we carry around, or is it
just good to take a look at one?
00:24:13.34\00:24:15.68
Well let's just
recognize that the principle,
00:24:15.71\00:24:18.99
that the closer you get the
food to the way God made it,
00:24:19.02\00:24:22.15
in general, the less processing,
the lower the glycemic index,
00:24:22.18\00:24:27.33
and the less likely it will
be to make the insulin go up
00:24:27.36\00:24:30.38
and increase your weight.
00:24:30.41\00:24:32.90
What about fiber?
00:24:32.93\00:24:34.30
FIBER! Fiber kind of goes along
00:24:34.33\00:24:36.32
with glycemic index.
00:24:36.36\00:24:37.73
Fiber is a part of food as
grown that tends to slow down
00:24:37.76\00:24:43.82
the sugar going into the body.
00:24:43.85\00:24:45.96
This helps to
decrease the insulin levels,
00:24:45.99\00:24:48.26
and I suppose I put
it in the same category
00:24:48.29\00:24:50.52
as the glycemic index,
EXCEPT we can also note that
00:24:50.55\00:24:55.08
fiber has no calories, you see.
00:24:55.11\00:24:57.43
By definition, you put it
in here and it comes out there.
00:24:57.46\00:25:00.20
So you can eat all the fiber you
00:25:00.23\00:25:02.61
want and not
gain weight with that.
00:25:02.64\00:25:04.74
So fiber foods fill you up
without giving you calories.
00:25:04.77\00:25:10.00
Where do you get fiber again?
00:25:10.03\00:25:12.29
What kind of
foods? Foods as grown?
00:25:12.32\00:25:13.82
Generally the best place
to get it is foods as grown.
00:25:13.85\00:25:16.68
We all know that in our world
today, we can buy fiber products
00:25:16.71\00:25:20.82
It makes most sense to me to
get it with the food as grown.
00:25:20.85\00:25:23.86
MEAL TIMING... Oh Don,
this is one of my favorites!
00:25:23.89\00:25:28.11
If you were getting on
an airplane to fly from here
00:25:28.15\00:25:32.34
to Honolulu, would
you want to put the
00:25:32.37\00:25:34.19
fuel in the plane here or
after you got to Honolulu?
00:25:34.22\00:25:36.50
I'd like to have it here.
00:25:36.53\00:25:39.52
It kind of makes
sense, doesn't it? Yes
00:25:39.55\00:25:40.92
If we consider
ourselves as airplanes,
00:25:40.95\00:25:43.59
when we come to the day,
it's better to put the fuel in
00:25:43.62\00:25:47.45
in the first part of
the day rather than the end.
00:25:47.48\00:25:50.96
If you eat a large meal at night
00:25:50.99\00:25:52.56
just before you
lay down to sleep,
00:25:52.59\00:25:54.48
it's very likely that your
body is going to store that.
00:25:54.51\00:25:57.73
Some interesting
studies have been done
00:25:57.76\00:26:00.37
by a Dr. Hallberg where he
gave people 2000 calorie diet
00:26:00.40\00:26:04.70
either in the morning or the
evening, then had them switch.
00:26:04.73\00:26:07.60
The same meal, given
morning or evening...
00:26:07.63\00:26:10.97
If was given in the
morning, people lost weight...
00:26:11.00\00:26:13.20
NOT so in the evening.
00:26:13.23\00:26:14.60
So meal timing is important.
00:26:14.63\00:26:16.25
One thing I didn't
notice on your list...
00:26:16.28\00:26:17.65
What about
exercise and weight loss?
00:26:17.68\00:26:19.38
I mentioned exercise as
something that Bill did.
00:26:19.41\00:26:24.16
Exercise burns calories.
Exercise builds muscle.
00:26:24.19\00:26:28.04
If you have more
muscle, you burn more calories
00:26:28.07\00:26:30.91
while you're sleeping!
00:26:30.94\00:26:32.31
What's the best
time to exercise?
00:26:32.34\00:26:33.90
Oh my, I think any
exercise is good...
00:26:33.93\00:26:37.44
In the morning would be good.
00:26:37.47\00:26:39.71
In the evening would be good.
00:26:39.74\00:26:41.11
I think just
increasing your muscle mass is
00:26:41.14\00:26:43.20
probably the
most important thing.
00:26:43.23\00:26:45.20
A lot of people out there have
struggled with the crash diets;
00:26:45.23\00:26:48.10
maybe they've even
tried a healthy option...
00:26:48.13\00:26:49.87
Maybe they've tried
Bill's model instead of the
00:26:49.90\00:26:53.58
crash diet approach
but they're struggling...
00:26:53.61\00:26:55.90
What kind of hope can you
give them as someone who has
00:26:55.93\00:26:58.47
BEEN there and has
helped a lot of people.
00:26:58.50\00:27:00.52
I've helped a lot of
people and when we deal with the
00:27:00.55\00:27:03.48
glycemic index and
lower the insulin levels,
00:27:03.51\00:27:05.96
increase the exercise in
a safe and effective way,
00:27:05.99\00:27:09.49
I haven't seen anybody that
hasn't been able to lose weight
00:27:09.52\00:27:12.77
UNLESS they really
can't exercise because
00:27:12.80\00:27:16.33
of joint problems.
00:27:16.36\00:27:17.73
So, for most people -
those who can get up and move,
00:27:17.76\00:27:21.27
there is a lot of hope.
00:27:21.30\00:27:22.67
We've been talking
with Dr. George Guthrie
00:27:22.70\00:27:25.38
He is a physician at the
Lifestyle Center of America
00:27:25.41\00:27:28.52
in Oklahoma.
00:27:28.55\00:27:29.92
They have developed many
programs there to help people
00:27:29.95\00:27:32.57
at their facility.
00:27:32.60\00:27:33.97
They have also
developed programs for
00:27:34.00\00:27:35.55
your local community as well.
00:27:35.58\00:27:37.28
We're glad that he
could join us here on
00:27:37.31\00:27:38.88
"Health for a Lifetime" at 3ABN
00:27:38.91\00:27:41.20
And certainly, when we
talk about something that is
00:27:41.23\00:27:44.19
affecting so many of us,
this is a very practical program
00:27:44.22\00:27:49.27
You can get a copy of
this if you call in to 3ABN.
00:27:49.30\00:27:51.68
We hope that today's information
00:27:51.71\00:27:53.46
has been helpful to
you, and that as a result
00:27:53.49\00:27:55.76
you'll have Health
that Lasts for a Lifetime!
00:27:55.79\00:27:58.03