Hello and welcome to
"Health for a Lifetime"
00:00:46.52\00:00:48.32
I'm your host Don Mackintosh
00:00:48.35\00:00:49.76
We're glad that
you've joined us today.
00:00:49.79\00:00:51.50
Today, we're going to be
talking with Dr. Tim Arnott
00:00:51.53\00:00:54.39
Dr. Arnott is a physician
00:00:54.42\00:00:56.20
at the Lifestyle
Center of America in Oklahoma
00:00:56.23\00:00:59.12
and he deals with
people that are struggling with
00:00:59.15\00:01:01.71
the Western
diseases... the things that kill
00:01:01.74\00:01:03.99
people in America and Europe...
00:01:04.02\00:01:06.49
actually around the world
now because this whole way of
00:01:06.52\00:01:09.82
living - this
American way is kind of being
00:01:09.85\00:01:12.01
transmitted all
around the world.
00:01:12.04\00:01:13.89
It must be exciting work there.
00:01:13.92\00:01:15.44
It is exciting work...
People are getting better,
00:01:15.47\00:01:18.41
and on less
medicine; for example,
00:01:18.44\00:01:22.29
individuals come in with
diabetes type 2, on insulin,
00:01:22.32\00:01:26.27
and when they leave,
they're on less medicine,
00:01:26.30\00:01:29.71
significantly less,
maybe HALF as much...
00:01:29.74\00:01:31.73
Their weight is down
and they're on a program
00:01:31.76\00:01:35.15
that will help them to continue
to lose weight into the future.
00:01:35.18\00:01:38.90
A lot of interesting programs
coming out of that center
00:01:38.93\00:01:41.32
not only for in-home or rather
00:01:41.35\00:01:45.10
right there having
treatment right there for the
00:01:45.13\00:01:47.12
19-day program
or different things,
00:01:47.15\00:01:49.05
but also community-based
programs like the
00:01:49.08\00:01:52.52
"Wellspring Diabetes Program"
and different things that are
00:01:52.55\00:01:54.93
helping communities also be able
to reverse these killer diseases
00:01:54.96\00:01:58.90
I've heard that
diabetes is UP by about 700%
00:01:58.93\00:02:02.29
over the last 10 years in
America - something like that
00:02:02.32\00:02:06.07
HUGE increase...
One of the things we're
00:02:06.10\00:02:08.21
going to talk about today is
something RELATED to diabetes
00:02:08.24\00:02:11.44
and that's insulin,
and we've talked about
00:02:11.47\00:02:14.51
how this program is how to
keep your insulin level LOW.
00:02:14.54\00:02:18.01
What is insulin and
why should we keep it low?
00:02:18.04\00:02:19.91
Well, insulin is a hormone that
is made by the special little
00:02:19.94\00:02:24.45
islet of cells in your
pancreas called the beta cell,
00:02:24.48\00:02:28.14
and insulin is the hormone that
00:02:28.17\00:02:30.67
gets the blood
sugar into your cell...
00:02:30.70\00:02:33.50
So it gets the energy or
it gets the calories into your
00:02:33.53\00:02:36.20
cells so they
can burn and operate.
00:02:36.23\00:02:38.35
It also gets the
fatty acids into your cells.
00:02:38.38\00:02:41.34
Well, what people
may not realize is...
00:02:41.37\00:02:44.57
As you put on extra
weight; in other words,
00:02:44.60\00:02:47.03
if you're eating more
calories than you're burning off
00:02:47.06\00:02:49.35
with your muscles every day,
those extra calories are stored
00:02:49.38\00:02:53.59
as fat and they are
put in the muscle cells,
00:02:53.62\00:02:56.70
they're put
between your muscle cells,
00:02:56.73\00:02:58.24
they're put
inside your liver as fat,
00:02:58.27\00:03:01.30
they're put inside the abdominal
organs - inside and around
00:03:01.33\00:03:07.11
those organs laid down as fat,
00:03:07.14\00:03:09.03
and as you accumulate more
and more of this fatty tissue,
00:03:09.06\00:03:11.59
your tissues start to
become RESISTANT to insulin.
00:03:11.62\00:03:15.47
And they
essentially say to insulin...
00:03:15.50\00:03:17.08
"Look, we have all of the
calories that we can handle;
00:03:17.11\00:03:20.26
we don't want any more"
00:03:20.29\00:03:21.66
And so they resist
the effects of insulin,
00:03:21.69\00:03:23.77
and because of that, blood
sugar doesn't get into the cells
00:03:23.80\00:03:27.57
like it did before and so it
stays out in the bloodstream...
00:03:27.60\00:03:31.10
And so the pancreas,
seeing the blood sugar RISE,
00:03:31.13\00:03:34.35
puts out more and more insulin.
00:03:34.38\00:03:36.61
But it can't go anywhere because
00:03:36.65\00:03:38.02
the cells are saying
"no. " That's correct
00:03:38.05\00:03:39.79
So in-sulin... in - it
tries to get in, so-to-speak.
00:03:39.82\00:03:43.82
That's right... And it's let
in for a certain amount of time.
00:03:43.85\00:03:46.57
We've got a couple of
graphics that help illustrate
00:03:47.18\00:03:48.97
your point here about why we
00:03:49.00\00:03:50.61
should have those levels
lower, let's look at those.
00:03:50.65\00:03:54.35
Well, the thing to
keep in mind is that as your
00:03:54.38\00:03:55.93
insulin level goes up,
you're raising a hormone
00:03:55.96\00:04:00.94
that promotes cell division.
00:04:00.97\00:04:03.12
Cell growth - and so that
can lead to a greater risk of
00:04:03.15\00:04:05.96
CANCER and so here we see
that individuals who are taking
00:04:05.99\00:04:10.37
in foods that
promote insulin levels...
00:04:10.40\00:04:13.48
These are the high glycemic...
00:04:13.51\00:04:15.52
That's right, that's the
term that we use for foods
00:04:15.55\00:04:19.75
that are most likely to
raise your insulin level.
00:04:19.78\00:04:22.83
So the high glycemic
index here, it says...
00:04:22.86\00:04:24.65
1.7- what does that mean?
00:04:24.68\00:04:26.24
It means that people that
eat foods that are very GOOD
00:04:26.27\00:04:30.22
at raising your blood
sugar, very good at raising your
00:04:30.25\00:04:33.33
insulin level - they
have a 70% greater risk
00:04:33.36\00:04:37.63
of colon cancer.
00:04:37.66\00:04:39.49
And so here we see that
individuals who are eating foods
00:04:39.52\00:04:42.99
that RAISE the
insulin level more than foods
00:04:43.02\00:04:47.91
that are much less likely
to raise blood sugar levels,
00:04:47.94\00:04:50.77
much less likely to
raise insulin levels,
00:04:50.80\00:04:52.52
those individuals with
these high insulin levels,
00:04:52.56\00:04:54.78
and eating foods that are high
in blood sugar-raising ability
00:04:54.81\00:04:57.70
...they have more cancer.
00:04:57.73\00:04:59.10
Okay, so the glycemic
index of a food is important.
00:04:59.13\00:05:03.57
Tell me a little bit what
that means a little bit more,
00:05:03.60\00:05:06.60
I'm not sure I'm
picking up on that exactly.
00:05:06.63\00:05:08.71
What they basically do
is they give test subjects
00:05:08.74\00:05:11.44
who are healthy without disease.
00:05:11.47\00:05:14.75
They give them a certain food,
00:05:14.78\00:05:16.15
and they test their
blood sugar BEFORE they eat it,
00:05:16.18\00:05:18.39
and they test their blood
sugar a certain amount of time
00:05:18.42\00:05:21.23
AFTER they eat it...
00:05:21.26\00:05:22.63
And then they
give them another food,
00:05:22.66\00:05:24.09
and they test their blood
sugar again and they find out
00:05:24.12\00:05:27.59
which food
really makes it go up.
00:05:27.62\00:05:30.62
And what you
have to remember is...
00:05:30.65\00:05:32.67
Most of us think -
Okay, we eat a food
00:05:32.70\00:05:34.08
the blood sugar goes up,
00:05:34.11\00:05:35.48
but they may not realize
that as the blood sugar goes up,
00:05:35.51\00:05:38.37
so the insulin level goes
up and if you have a food that
00:05:38.40\00:05:42.02
GREATLY raises
blood sugar levels,
00:05:42.05\00:05:44.00
you're going to get an
even MORE robust elevation
00:05:44.03\00:05:47.82
in your insulin level
and they've seen in study
00:05:47.85\00:05:51.74
after study that
these kind of foods that are
00:05:51.77\00:05:54.91
GREAT at raising your
blood sugar - are also great at
00:05:54.94\00:05:57.80
raising the insulin
level and promoting cancer...
00:05:57.83\00:05:59.73
In this case, 70%
greater risk of colon cancer.
00:05:59.76\00:06:03.26
So one reason, then, to
keep it low is to make sure that
00:06:03.29\00:06:06.63
we're not setting
ourselves up for cancers.
00:06:06.66\00:06:09.39
That's right, insulin
resistance when you're carrying
00:06:09.42\00:06:12.70
extra weight,
especially in the midsection,
00:06:12.73\00:06:15.06
you're not doing
much with your muscles -
00:06:15.09\00:06:16.82
they're insulin-resistant.
00:06:16.85\00:06:18.22
Insulin resistance in
your tissues leads to a
00:06:18.25\00:06:21.17
high blood insulin
level and that leads to
00:06:21.20\00:06:24.58
higher risk of
cancer. What's another reason?
00:06:24.61\00:06:26.22
We have another
graphic here talking about
00:06:26.86\00:06:28.39
a reason to keep it low.
00:06:28.43\00:06:29.83
What's another reason
we want to keep it low?
00:06:29.87\00:06:31.52
Well another reason to
keep the insulin level low
00:06:31.55\00:06:35.83
is that researchers
have also discovered...
00:06:35.86\00:06:38.30
Dr. Hu and his colleagues at
00:06:38.33\00:06:39.82
the Harvard School of
Public Health, have found that
00:06:39.85\00:06:42.11
individuals who are eating the
foods - again, most likely to
00:06:42.14\00:06:47.08
raise your blood sugar,
foods that raise the blood sugar
00:06:47.11\00:06:50.52
most EASILY to
the greatest extent,
00:06:50.55\00:06:52.27
they have the greatest risk
00:06:52.30\00:06:53.70
of our #1 killer -
coronary heart disease.
00:06:53.74\00:06:56.19
In fact, they have
almost 3- fold greater risk of
00:06:56.23\00:07:00.62
the nation's #1 killer
than individuals who are
00:07:00.65\00:07:03.58
eating foods LEAST likely
to raise your blood sugar.
00:07:03.61\00:07:06.24
So that 2.77 is like 3
and the other one is 1,
00:07:06.27\00:07:10.00
so that much greater. Exactly
00:07:10.03\00:07:12.22
So you have the
risk of heart disease,
00:07:12.25\00:07:15.56
and you have the risk of cancer.
00:07:15.59\00:07:17.19
These are reasons to
make sure the insulin
00:07:17.22\00:07:19.44
is as low as it can be,
but haven't I heard that
00:07:19.47\00:07:22.42
if the insulin gets
too low, you pass out?
00:07:22.45\00:07:24.15
Well, if you're on a medication
and you're not eating enough
00:07:24.18\00:07:29.64
of the calories to
match that insulin that you've
00:07:29.67\00:07:33.19
just injected - Yes, you
can bottom out your blood sugar.
00:07:33.22\00:07:36.67
No question about it.
00:07:36.71\00:07:38.08
This isn't talking about that
- you're talking about overall.
00:07:38.11\00:07:40.48
We're talking about foods
that can actually INCREASE your
00:07:40.51\00:07:44.57
insulin level because
they are very good at raising
00:07:44.60\00:07:46.62
your blood sugar level. I see
00:07:46.65\00:07:48.25
What's the best way to
lower my insulin level?
00:07:48.28\00:07:51.51
Well the best way to
lower your insulin level is
00:07:51.54\00:07:53.50
frankly - to find a program that
will help you to lose weight
00:07:53.53\00:07:57.54
in the short-term, but
also a program that you
00:07:57.57\00:08:00.75
can STAY ON for the LONG-TERM!
00:08:00.78\00:08:03.08
You know, there are
lots of programs out there
00:08:03.11\00:08:05.22
that will help you lose weight,
00:08:05.25\00:08:07.04
but how long can
you live with them?
00:08:07.07\00:08:09.12
How long can you, for example,
live with a diet that is
00:08:09.15\00:08:12.85
essentially VERY low
in fiber and leads to
00:08:12.88\00:08:14.94
constipation and fatigue...
00:08:14.98\00:08:16.72
You're talking about the
low carb diets... Absolutely
00:08:16.76\00:08:20.31
And so you want to find a diet,
00:08:20.34\00:08:21.99
and that's why we
have success at the
00:08:22.02\00:08:23.79
Lifestyle Center of
America because individuals
00:08:23.82\00:08:25.97
come and they find that
they can actually EAT foods
00:08:26.00\00:08:29.35
that are not only
nourishing but tasty!
00:08:29.38\00:08:31.72
In fact, they can actually
eat MORE, in many cases,
00:08:31.75\00:08:34.68
than what they
were eating before
00:08:34.71\00:08:36.08
because the beans,
if they are cooked,
00:08:36.11\00:08:38.51
the whole grains - if they're
cooked, fruits and vegetables,
00:08:38.54\00:08:41.65
those 4 foods are 80% water.
00:08:41.68\00:08:45.75
And so, if you're
putting into your stomach,
00:08:45.78\00:08:48.73
4 cups of food that's 80% water,
00:08:48.76\00:08:52.32
it's going to be very
difficult to gain weight.
00:08:52.35\00:08:55.97
In fact, people are
going to lose on that program,
00:08:56.00\00:08:57.81
and that's a
program they could stay on.
00:08:57.84\00:08:59.21
So the most powerful
way is to do what again...
00:08:59.24\00:09:01.15
Eat foods as grown - is
that what you're saying?
00:09:01.18\00:09:02.63
Eat foods as grown -
eat PLANT foods as grown,
00:09:02.66\00:09:05.50
just as they come from
nature and you will be able to
00:09:05.53\00:09:09.02
...for example, increase
perhaps, the amount of VOLUME
00:09:09.05\00:09:13.59
that you're eating but
the CALORIES will be reduced.
00:09:13.62\00:09:16.05
Now the foods with the
lowest calorie density...
00:09:16.08\00:09:18.35
Yeah, I was going to ask that...
00:09:18.38\00:09:19.75
What are the
foods with the lowest?
00:09:19.78\00:09:21.15
The absolute LOWEST
calorie density are vegetables.
00:09:21.18\00:09:23.67
Vegetables will only
give you 300 calories,
00:09:24.35\00:09:27.91
and that's if you eat 6 cups
of vegetables... So broccoli?
00:09:27.94\00:09:30.52
Broccoli,
cauliflower, kale, carrots,
00:09:31.37\00:09:34.85
onions, celery - you name it!
00:09:34.88\00:09:37.80
Is a tomato a
fruit or a vegetable?
00:09:37.84\00:09:39.80
As I understand
it, it's a fruit,
00:09:39.83\00:09:42.06
but, you know, it
acts like a vegetable.
00:09:42.09\00:09:45.63
But the reality is -
you can eat vegetables
00:09:45.66\00:09:48.41
and we would encourage
individuals who want to
00:09:48.44\00:09:50.79
lose weight to make that
the focus of your noon meal.
00:09:50.82\00:09:54.01
Make that at least
50%, 2 cups of vegetables
00:09:54.04\00:09:57.74
at lunch because, again,
very low in calorie density.
00:09:57.77\00:10:02.11
The other one is
fruits and fruits are again,
00:10:02.14\00:10:05.23
80% water, low
in calorie density.
00:10:05.26\00:10:08.38
Now you want to
choose the right fruits;
00:10:08.41\00:10:10.78
otherwise, fruits can raise your
00:10:10.81\00:10:12.64
insulin level
more than it should.
00:10:12.67\00:10:15.26
So what are the
right kind of fruits?
00:10:15.29\00:10:17.50
Well the right kind of
fruits are actually what we
00:10:17.53\00:10:19.37
term at the Lifestyle Center
of America - NORTHERN FRUITS
00:10:19.40\00:10:22.73
Northern fruits are
things that grow primarily in
00:10:23.64\00:10:26.78
Washington and Michigan.
00:10:26.81\00:10:28.45
We're talking about - peaches,
pears, apples - that's correct,
00:10:28.48\00:10:32.46
plumbs, berries,
cherries - things that have a
00:10:32.49\00:10:36.68
pit that grow up
north and all those berries.
00:10:36.71\00:10:39.47
What are the ones that are not?
00:10:39.50\00:10:40.87
Well the things that tend to
raise blood sugar and insulin...
00:10:40.90\00:10:45.11
MELONS - absolutely!
00:10:45.14\00:10:46.98
Melons are high in
sugar, LOW in fiber.
00:10:47.01\00:10:50.67
They have fiber
but not much of it.
00:10:50.70\00:10:52.94
So that's fine
for a Sunday picnic,
00:10:52.97\00:10:55.99
but if you're carrying extra
weight and you're sedentary,
00:10:56.02\00:11:00.02
or certainly if
you have diabetes,
00:11:00.05\00:11:02.13
melons aren't something
you want to be doing a lot of.
00:11:02.16\00:11:04.14
Get out those delicious
Macintosh apples again.
00:11:04.17\00:11:06.06
That's exactly right!
00:11:06.10\00:11:07.47
So what are the foods
that we need to avoid?
00:11:07.50\00:11:09.93
What types of foods
RAISE insulin the most
00:11:09.96\00:11:11.87
besides melons - you have
a graphic on this, I think...
00:11:11.90\00:11:14.21
Well foods that raise
insulin levels the most...
00:11:14.24\00:11:17.22
Dr. Willett and his
colleagues, again at the
00:11:17.25\00:11:19.51
Harvard School of Public Health
00:11:19.55\00:11:21.03
have actually looked
at thousands of nurses,
00:11:22.19\00:11:24.79
thousands of
health professionals,
00:11:24.82\00:11:26.43
and found out which of
these are most likely to get
00:11:26.46\00:11:30.61
diabetes and
what are they eating?
00:11:30.64\00:11:32.95
And the foods that are most
likely to predict future risk
00:11:32.98\00:11:38.02
of diabetes are
white rice, polished rice,
00:11:38.05\00:11:41.62
white pasta, or refined pasta,
00:11:41.65\00:11:44.61
white potatoes - we can talk
about that a little bit more,
00:11:44.64\00:11:47.75
sodas - carbonated and
uncarbonated beverages,
00:11:47.78\00:11:51.92
french fries - believe it
or not the potato is the most
00:11:51.95\00:11:56.45
commonly eaten
vegetable in this country,
00:11:56.48\00:11:58.66
and 50% of the
potatoes eaten in this country
00:11:58.69\00:12:01.56
are eaten as french
fries and potato chips.
00:12:01.59\00:12:05.08
French fries are on
the list, potato chips,
00:12:05.11\00:12:08.50
and also white bread and colas.
00:12:08.53\00:12:11.31
These are foods that
many Americans live on
00:12:11.34\00:12:14.47
and this list right here
is the REASON that we have a
00:12:14.50\00:12:19.12
huge promotion of these
high protein, low carb diets.
00:12:19.15\00:12:23.66
We want to have good news
about our bad habits, huh?
00:12:23.69\00:12:25.91
Well exactly and the kind
of plants that we're eating
00:12:25.94\00:12:33.71
the good nutrition, the fiber
for example, has been removed.
00:12:33.74\00:12:36.43
One of the people here and one
of the camera men was looking
00:12:36.46\00:12:39.55
at this list and said, "Wait
a minute, you're taking away
00:12:39.58\00:12:41.42
my white potatoes," and you
had some good comments for him.
00:12:41.45\00:12:44.62
You know white potatoes
are a very important food.
00:12:44.65\00:12:47.37
BUT, they're an important food
for individuals who eat a meal
00:12:47.40\00:12:51.25
and they go out and into
the field and they work hard
00:12:51.28\00:12:53.63
with their muscles ALL
DAY LONG and they come home...
00:12:53.66\00:12:55.43
NOT like a cameraman, right?
00:12:55.46\00:12:56.84
Not like a
cameraman, not like a physician,
00:12:56.87\00:12:59.53
not like the 2
of us sitting here.
00:12:59.56\00:13:02.46
If you're sedentary, and
believe me, if you exercise
00:13:02.49\00:13:05.26
vigorously 1 hour a day and
the rest of the day you sit,
00:13:05.29\00:13:09.04
you're sedentary... white
potatoes are NOT the best food.
00:13:09.07\00:13:12.79
Now it's not that you
should never have them,
00:13:12.82\00:13:14.72
but if you're going to
have them, you might want to
00:13:14.75\00:13:16.12
have some peanuts with them.
00:13:16.15\00:13:17.60
So maybe we should jog in place
00:13:17.63\00:13:19.20
for the next part of our
program here... Sounds good
00:13:19.23\00:13:21.58
So, we need to avoid
those foods that RAISE the
00:13:21.61\00:13:24.69
insulin level the most.
00:13:24.72\00:13:26.09
Well when it comes to
heart disease and diabetes,
00:13:26.12\00:13:29.25
why is it not enough
just to be a vegetarian?
00:13:29.28\00:13:32.53
Well you know, you
could be a vegetarian,
00:13:32.56\00:13:34.27
but you can be a
very unhealthy vegetarian.
00:13:34.30\00:13:37.98
And, in fact, if you eat
a lot processed foods like
00:13:38.01\00:13:41.45
this list was showing us...
00:13:41.48\00:13:42.85
I mean white rice is vegetarian,
potato chips are vegetarian,
00:13:42.88\00:13:47.41
french fries are vegetarian...
00:13:47.44\00:13:49.07
You could be vegetarian
and be on a lot of foods
00:13:49.10\00:13:52.34
that briskly and GREATLY raise
00:13:52.37\00:13:55.85
your blood sugar and
insulin levels - thus promoting
00:13:55.88\00:13:58.21
cancer, thus
promoting heart disease.
00:13:58.24\00:14:01.29
So you want to choose
foods, frankly the BEST foods
00:14:01.32\00:14:05.95
that you want to choose
and the best vegetarian foods,
00:14:05.98\00:14:08.89
plant-based foods,
are northern fruits...
00:14:08.92\00:14:11.63
When you get to
the vegetable kingdom,
00:14:11.66\00:14:13.10
you'll want to
stay above the ground.
00:14:13.13\00:14:14.76
Above the ground vegetables
are where you'll want to stay.
00:14:14.79\00:14:18.27
The greens, the beans, the leaf,
flower and stem vegetables;
00:14:18.30\00:14:23.61
broccoli, cauliflower,
kale, all of these different
00:14:23.64\00:14:27.65
leafy plants are
going to be the very best...
00:14:27.68\00:14:30.32
So carrot cake and
cauliflower cake and kale cake.
00:14:30.35\00:14:37.17
Yeah, when you take cauliflower,
you don't want to fry it,
00:14:37.20\00:14:39.92
and when you eat carrots,
you don't want to eat them as
00:14:39.95\00:14:41.57
carrot cake.
00:14:41.60\00:14:42.97
But if you do go below
the ground for vegetables,
00:14:43.00\00:14:45.52
carrots are
actually pretty good.
00:14:45.55\00:14:47.13
They are significantly
better than white potatoes
00:14:47.16\00:14:49.28
and red potatoes as far as
raising blood sugar is concerned
00:14:49.31\00:14:52.05
and sweet potatoes
are an excellent choice.
00:14:52.08\00:14:54.75
We're talking
with Dr. Tim Arnott
00:14:54.78\00:14:57.06
He is a physician at the
Lifestyle Center in Oklahoma
00:14:57.09\00:14:59.72
where he helps treat
diabetes among other things
00:14:59.75\00:15:02.89
that people come
there to the center for,
00:15:02.92\00:15:04.85
and in 19 days they see a
marked reversal many times
00:15:04.88\00:15:08.08
going off their need for insulin
or oral medication for diabetes
00:15:08.11\00:15:12.95
and so this whole idea of
lowering insulin is something
00:15:12.98\00:15:16.45
they have a lot
of experience in...
00:15:16.48\00:15:17.85
We're glad they
can join us here today,
00:15:17.88\00:15:19.25
and we hope that you
join us when we come back
00:15:19.28\00:15:21.28
and talk more with Dr. Arnott.
00:15:21.31\00:15:24.00
Have you found yourself wishing
00:15:24.03\00:15:25.40
that you could
shed a few pounds?
00:15:25.43\00:15:26.80
Have you been on a
diet for most of your life,
00:15:26.83\00:15:29.22
but not found anything that
will really keep the weight off?
00:15:29.25\00:15:32.36
If you've answered "yes"
to any of these questions,
00:15:32.39\00:15:35.17
then we have a
solution for you that works.
00:15:35.20\00:15:37.90
Dr. Hans Diehl and
Dr. Aileen Ludington
00:15:37.93\00:15:40.86
have written a
marvelous booklet called...
00:15:40.89\00:15:42.93
"Reversing Obesity Naturally"
00:15:42.96\00:15:45.33
and we'd like to send
it to you free of charge.
00:15:45.36\00:15:48.08
Here's a medically sound
approach successfully used
00:15:48.11\00:15:50.70
by thousands who
were able to eat more,
00:15:50.73\00:15:53.17
and lose weight permanently
without feeling guilty or hungry
00:15:53.20\00:15:56.56
through lifestyle medicine.
00:15:56.59\00:15:58.51
Dr. Diehl and Dr. Ludington
have been featured on 3ABN
00:15:58.54\00:16:01.97
and in this booklet they
present a sensible approach to
00:16:02.00\00:16:05.01
eating, nutrition
and lifestyle changes
00:16:05.04\00:16:07.40
that can help you
prevent heart disease, diabetes,
00:16:07.43\00:16:09.88
and EVEN cancer.
00:16:09.91\00:16:11.28
Call or write today
for your free copy of...
00:16:11.31\00:16:13.41
"Reversing Obesity Naturally"
00:16:13.44\00:16:15.29
and you could be on your
way to a healthier, happier YOU!
00:16:15.32\00:16:18.56
It's absolutely free of
charge, so call or write today.
00:16:18.59\00:16:23.36
Welcome back, we're
talking with Dr. Tim Arnott
00:16:24.12\00:16:26.82
We're talking
about insulin levels.
00:16:26.85\00:16:28.75
We're talking about
how they need to be LOW.
00:16:28.78\00:16:31.12
Many of our diseases in
this country come as a result
00:16:31.15\00:16:34.39
of INCREASED insulin
levels and insulin resistance.
00:16:34.42\00:16:37.69
Talking with us
today is Dr. Tim Arnott
00:16:37.72\00:16:40.16
He is a physician at the
Lifestyle Center in Oklahoma
00:16:40.19\00:16:43.54
where they treat diseases
like diabetes and many other
00:16:43.57\00:16:46.82
of the other
Western diseases as well,
00:16:46.85\00:16:48.63
and many of those
diseases are related to
00:16:48.66\00:16:51.59
insulin resistance and
the increase in insulin -
00:16:51.62\00:16:54.67
that's what you've told us.
00:16:54.70\00:16:56.07
And you've told us we need to
be eating foods that don't just
00:16:56.10\00:16:58.15
elevate our blood
sugars so high that our insulin
00:16:58.18\00:17:00.28
goes up and you've
given us a lot of pointers.
00:17:00.31\00:17:03.09
Let's summarize
that and just go on.
00:17:03.12\00:17:05.69
You said the reason we need
to keep our insulin levels low
00:17:05.72\00:17:08.47
are why... because
00:17:08.50\00:17:09.87
The most important
reason to is to lower
00:17:09.90\00:17:11.81
our risk of cancer.
And then secondly...
00:17:11.84\00:17:13.91
To avoid our
risk of heart disease.
00:17:13.95\00:17:15.85
And then, what's the
most powerful way to lower
00:17:15.88\00:17:17.88
the insulin level,
we said? Weight loss
00:17:17.91\00:17:19.28
And what foods keep it low?
00:17:20.06\00:17:21.68
Foods that are 80% water;
00:17:21.71\00:17:24.21
that's beans that are cooked,
whole grains that are cooked,
00:17:24.24\00:17:27.08
fruits and vegetables.
00:17:27.11\00:17:28.48
And what kind of
things make it go up?
00:17:28.51\00:17:29.88
Things that make it go
up are PROCESSED foods.
00:17:29.91\00:17:31.96
Foods that are taken
in by the food industry,
00:17:31.99\00:17:34.57
put into packages and
had the fiber removed...
00:17:34.60\00:17:36.82
Is it enough just
to be a vegetarian?
00:17:36.85\00:17:38.48
It's not enough
to be a vegetarian;
00:17:38.51\00:17:40.00
you want to eat plants
AS GROWN - simply prepared
00:17:40.03\00:17:44.64
because you can have french
fries and that's vegetarian.
00:17:44.67\00:17:49.42
You know that's 70% fat
and it's also one of those
00:17:49.45\00:17:53.06
white potatoes that
makes it go up - is that right?
00:17:53.09\00:17:54.83
That's correct - it's
great for farmers that are
00:17:54.86\00:17:56.92
working in the field all day,
not on the John Deere tractor,
00:17:56.95\00:17:59.17
but out using their muscles.
00:17:59.20\00:18:01.50
Well, you know, that's
kind of bad news for people
00:18:01.53\00:18:04.15
that like potatoes
but actually it makes
00:18:04.18\00:18:06.81
good sense because you've
told us that those potatoes
00:18:06.84\00:18:08.99
will raise the blood
sugar levels and we need to
00:18:09.02\00:18:13.53
watch it unless
we're very active.
00:18:13.56\00:18:15.54
What about REST?
00:18:15.57\00:18:17.00
What about people
that don't get enough rest?
00:18:17.03\00:18:18.49
Does that have anything
to do with insulin levels?
00:18:18.52\00:18:20.37
Rest is very important for
keeping insulin levels low...
00:18:20.40\00:18:23.48
And again, you want to
keep insulin levels LOW
00:18:23.51\00:18:26.10
so that we can lower our risk of
00:18:26.13\00:18:28.09
the 2 MOST important causes of
early death in this country...
00:18:28.12\00:18:31.59
HEART DISEASE AND CANCER
00:18:31.62\00:18:34.14
Researchers at the
University of Chicago
00:18:34.17\00:18:36.95
took young, healthy men -
men without any medical problems
00:18:36.98\00:18:40.88
and what they did was to
give them 4 hours of sleep
00:18:40.91\00:18:44.97
for 6 nights in a row
and then they measured their
00:18:45.00\00:18:47.67
ability to put out
insulin from the pancreas;
00:18:47.70\00:18:51.12
they measured their
ability to take up blood sugar
00:18:51.15\00:18:53.63
out of the bloodstream...
00:18:53.66\00:18:55.03
And then they gave them adequate
rest - about 8-10 hours of sleep
00:18:55.06\00:18:59.55
the next 6 nights and
then they measured those
00:18:59.58\00:19:02.34
2 abilities again
and compared them...
00:19:02.38\00:19:04.54
And what they discovered was -
00:19:04.58\00:19:06.43
After the individuals had been
deprived of sleep for 6 nights,
00:19:06.46\00:19:10.62
4 hours a night -
00:19:10.65\00:19:12.09
Those individuals, those young,
healthy men - were turned into
00:19:12.12\00:19:15.52
individuals with
early diabetes parameters.
00:19:15.55\00:19:20.11
So they basically
became very close to diabetes
00:19:20.14\00:19:23.24
in just 1 week - because
they didn't have enough rest!
00:19:23.27\00:19:27.03
I think I should
take a nap right now!
00:19:27.06\00:19:28.45
And what they
actually showed was that the
00:19:28.48\00:19:31.24
stress hormones went up.
00:19:31.27\00:19:32.64
The cortisol level goes up.
00:19:32.67\00:19:34.32
When you don't get enough
sleep, your body goes into
00:19:34.35\00:19:37.19
kind of an ALARM mode.
00:19:37.22\00:19:38.67
Dumps sugar into the body.
00:19:38.70\00:19:40.07
And sugar is mobilized,
you're not able to put out
00:19:40.10\00:19:43.33
as much insulin
from your pancreas.
00:19:43.36\00:19:45.42
And if we look at a
graphic here, you can see that
00:19:45.45\00:19:48.63
the ability to take up blood
sugar out of the bloodstream
00:19:48.66\00:19:53.30
was about 40% LOWER -
that's the shorter bar there...
00:19:53.33\00:19:58.72
You want a long bar, you
want to be able to take up
00:19:58.75\00:20:01.86
blood sugar out
of the bloodstream.
00:20:01.89\00:20:03.65
So the shorter bar means
they were LESS ABLE to take
00:20:03.68\00:20:06.30
blood sugar out
of the bloodstream...
00:20:06.33\00:20:08.71
And the difference
between those 2 was just 1 week
00:20:08.74\00:20:11.90
of being deprived
of adequate sleep.
00:20:11.93\00:20:14.01
So we really
need to get our REST!
00:20:14.04\00:20:16.59
If we don't, stress
hormone levels will go up,
00:20:16.62\00:20:18.95
cortisol levels will go up,
blood sugar levels will go up,
00:20:18.98\00:20:22.32
and this is really
bad for the pancreas,
00:20:22.35\00:20:25.64
and it actually will encourage
00:20:25.67\00:20:29.24
the later promotion of diabetes,
puts you at greater risk.
00:20:29.27\00:20:32.16
So go AHEAD and hit
that snooze button folks!
00:20:32.19\00:20:35.71
Get your extra rest!
00:20:35.74\00:20:37.11
What about - you
know, sometimes people say,
00:20:37.14\00:20:38.71
"Well look, I need to
wake up in the morning. "
00:20:38.74\00:20:40.21
"I need to get going - I've
got to have my cup of coffee!"
00:20:40.24\00:20:43.02
Does that do
anything with insulin?
00:20:43.05\00:20:44.56
Well one thing,
before we go to coffee,
00:20:44.59\00:20:46.38
I want to comment on your
last snooze button comment.
00:20:46.41\00:20:49.42
Don't hit the snooze?
00:20:49.45\00:20:50.82
THAT IS that it's okay
to shortchange yourself
00:20:50.85\00:20:56.15
on sleep but you want to do it
00:20:56.18\00:20:58.31
not pre-midnight
but POST-midnight
00:20:58.34\00:21:01.61
because every hour of
sleep before midnight is worth
00:21:01.64\00:21:04.96
at least 2 hours of
sleep after midnight.
00:21:04.99\00:21:07.49
So you can actually get up early
00:21:07.52\00:21:09.32
and if you're going to bed
early, you're going to be okay.
00:21:09.35\00:21:12.28
Okay, so don't hit
the snooze button -
00:21:12.31\00:21:14.50
go to bed
earlier! That's correct!
00:21:14.54\00:21:16.44
And when the light goes
out outside, you go to bed too
00:21:16.48\00:21:20.02
unless you live in Norway.
00:21:20.05\00:21:21.80
Now, you talked about coffee.
00:21:21.83\00:21:23.45
Yeah coffee - what about that?
00:21:23.48\00:21:24.85
There was a recent
study that came out,
00:21:24.88\00:21:26.25
"The Nurses Health Study"
00:21:26.28\00:21:27.65
I read over this
study; basically it shows that
00:21:27.68\00:21:30.34
nurses who drink the most
COFFEE, have the lowest risk of
00:21:30.37\00:21:34.70
type 2 diabetes.
00:21:34.73\00:21:36.31
Well you have to remember,
that these are prospective
00:21:36.34\00:21:39.22
epidemiologic studies and
they're not a perfect tool.
00:21:39.25\00:21:43.15
Sometimes they can be a marker.
00:21:43.18\00:21:44.95
We don't necessarily
know ALL the answers,
00:21:44.98\00:21:48.17
but one thing we do know
is that when you take coffee
00:21:48.20\00:21:51.98
and give it to someone,
it will actually INCREASE
00:21:52.01\00:21:56.11
the blood sugar-raising effect;
00:21:56.14\00:21:58.66
it will actually
increase the insulin level;
00:21:58.69\00:22:00.93
it will actually
promote, in a short-term study,
00:22:00.96\00:22:04.42
insulin resistance.
00:22:04.45\00:22:06.13
In fact, I remember my
father used to do these
00:22:06.16\00:22:08.98
trucking
physicals there in Iowa,
00:22:09.01\00:22:11.13
and he would have truckers
that would come for their
00:22:11.16\00:22:14.52
trucking physical and
they would drive all night long
00:22:14.55\00:22:17.38
to try to get to his office
by 8 a. m. so they can get their
00:22:17.41\00:22:21.08
physical and be on their way.
00:22:21.11\00:22:22.77
Well, they would be
drinking coffee all night long
00:22:22.80\00:22:25.70
to stay awake and their blood
sugar levels would be so HIGH
00:22:25.73\00:22:29.67
that he couldn't pass them.
00:22:29.70\00:22:31.33
And so he would say, "You
have to stay an extra day,
00:22:31.36\00:22:33.49
get off of that coffee. "
00:22:33.52\00:22:35.02
The next morning,
they would come in,
00:22:35.05\00:22:36.42
their blood sugar would be fine
00:22:36.45\00:22:37.85
and they could
pass the physical.
00:22:37.88\00:22:39.86
So COFFEE is something
that will actually encourage
00:22:39.89\00:22:43.99
the liver to give off sugar.
00:22:44.02\00:22:46.01
It's like eating a candy bar -
00:22:46.04\00:22:47.67
You don't even have to
have sugar in the coffee.
00:22:47.70\00:22:49.82
The actual caffeine
effect will actually encourage
00:22:49.85\00:22:53.10
blood sugar-raising and
encourage insulin elevation
00:22:53.13\00:22:56.18
and promote insulin resistance.
00:22:56.21\00:22:57.70
So what should we
drink in place of coffee?
00:22:57.73\00:22:59.67
Well the best thing, of course,
00:22:59.70\00:23:01.13
to drink in
place coffee is WATER!
00:23:01.16\00:23:03.67
And I'm glad you brought
that up because a lot of people
00:23:03.70\00:23:06.03
are into JUICES
or fruit drinks...
00:23:06.06\00:23:09.13
And they seem
healthy, they have very
00:23:09.16\00:23:11.54
colorful package
labeling, but if you have
00:23:11.57\00:23:15.27
insulin resistance, if
you are carrying extra weight,
00:23:15.30\00:23:17.84
you're not very
active with your muscles,
00:23:17.87\00:23:19.61
you really want to
avoid fruit juices because the
00:23:19.64\00:23:22.54
FIBER in the FRUITS
is very important for
00:23:22.57\00:23:26.28
SLOWING the blood sugar
entry into your bloodstream.
00:23:26.31\00:23:30.65
If you remove the fiber, as
you would in getting a juice,
00:23:30.68\00:23:34.50
the sugar goes in much faster,
00:23:34.53\00:23:36.63
you get an elevation in
your triglyceride level,
00:23:36.66\00:23:39.81
you get an elevation
in your insulin level,
00:23:39.84\00:23:42.05
and those kind of foods
that are rapidly broken down
00:23:42.08\00:23:48.08
and greatly raise
the blood sugar levels,
00:23:48.11\00:23:50.08
depress good cholesterol and
they raise the bad cholesterol.
00:23:50.11\00:23:53.41
Can exercise help with this?
00:23:53.44\00:23:55.56
Exercise can CERTAINLY help
keep your insulin level low.
00:23:55.59\00:23:59.55
In fact, one of the tissues that
LOSES its insulin sensitivity
00:23:59.58\00:24:04.83
almost IMMEDIATELY
is the muscle upon use.
00:24:04.86\00:24:10.00
As soon as you start
exercising, insulin sensitivity
00:24:10.03\00:24:13.93
soars in the muscle
and you could bring in that
00:24:13.96\00:24:17.98
blood sugar much more quickly.
00:24:18.01\00:24:19.48
In fact, even if
you're on insulin,
00:24:19.51\00:24:21.92
if you want to get more
mileage out of that insulin
00:24:21.95\00:24:24.78
so you don't have
to take it as much,
00:24:24.81\00:24:26.18
EXERCISE after you take the
insulin for an hour or 2 after.
00:24:26.21\00:24:30.74
And you will see that insulin
supercharged - turbocharged,
00:24:30.77\00:24:34.28
if you will, at
lowering your blood sugar.
00:24:34.31\00:24:36.02
So that will help the pancreas
too - because if it's taking
00:24:36.05\00:24:39.16
care of all the sugar, then it's
not as hard on the pancreas?
00:24:39.19\00:24:42.43
Absolutely! In fact,
we do a lecture at the
00:24:42.46\00:24:44.06
Lifestyle Center of
America, it's called...
00:24:44.09\00:24:45.88
"Preserving Your Pancreas"
00:24:45.91\00:24:47.94
You know, the pancreas is
one of the most tired organs
00:24:47.97\00:24:50.86
in America because of the
extra weight that we're carrying
00:24:50.89\00:24:55.27
It creates this insulin
resistance in our tissues
00:24:55.30\00:24:59.03
forcing the blood sugar to
stay out in the bloodstream
00:24:59.06\00:25:02.34
forcing the pancreas
to be working overtime
00:25:02.37\00:25:05.31
trying to make EXTRA insulin
to DRIVE that sugar down.
00:25:05.34\00:25:08.78
So exercise,
weight loss, are a friend
00:25:08.81\00:25:11.69
to your pancreas
to help give it rest.
00:25:11.73\00:25:13.57
You talked a little
earlier about cortisol levels
00:25:13.60\00:25:16.25
and about stress...
00:25:16.28\00:25:19.02
Would lowering our
stress also lower our
00:25:19.05\00:25:21.25
insulin levels in our blood?
00:25:21.28\00:25:23.06
Absolutely! You know, we
had a patient, I remember at
00:25:23.09\00:25:25.27
the Lifestyle Center of America,
who had a stressful event.
00:25:25.30\00:25:28.90
They had a fall
during their stay,
00:25:28.93\00:25:32.38
you know - the floor was kind
of wet and they slipped and fell
00:25:32.41\00:25:35.24
And AFTER that, you know they
were running decent blood sugars
00:25:35.27\00:25:38.77
before that event and
right after that event,
00:25:38.80\00:25:41.20
their blood sugar
skyrocketed upward.
00:25:41.23\00:25:44.97
It wasn't because
they had eaten anything.
00:25:45.00\00:25:47.03
It was because of the
stressful event and the CORTISOL
00:25:47.06\00:25:51.96
that's released out of the
adrenal glands that sit above
00:25:51.99\00:25:54.44
the kidney; the epinephrine
and the norepinephrine that are
00:25:54.47\00:25:58.20
released - these can
raise those blood sugar levels,
00:25:58.23\00:26:00.36
and that will
raise the insulin level,
00:26:00.39\00:26:02.23
and again, put more
stress on the pancreas.
00:26:02.26\00:26:04.13
So what's the best
way to lower our stress?
00:26:04.16\00:26:06.71
I mean, maybe you've caused
stress today by talking about
00:26:06.74\00:26:09.44
not having potatoes as much,
00:26:09.47\00:26:11.14
although that made good
sense when we listened...
00:26:11.17\00:26:13.17
Maybe you raised stress
by saying - avoid the coffee,
00:26:13.20\00:26:15.99
but that made
good sense as well...
00:26:16.02\00:26:17.39
all these different things did.
00:26:17.42\00:26:18.79
How can we lower our stress,
in our last several moments here
00:26:18.82\00:26:21.81
Well I think that one of
the important things to do
00:26:21.84\00:26:24.31
is to get outside
and WALK, walk briskly,
00:26:24.34\00:26:29.33
walk in the sunshine.
00:26:29.36\00:26:30.77
Most people do not realize
that SUNSHINE has the same
00:26:30.80\00:26:34.38
or similar benefits
to the body as exercise.
00:26:34.41\00:26:38.01
Both sunlight and exercise
will lower your heart rate.
00:26:38.04\00:26:41.95
They will lower
your blood pressure.
00:26:41.98\00:26:43.35
They'll lower
your blood sugar...
00:26:43.38\00:26:44.75
And exercise will help to
use up these stress hormones.
00:26:44.78\00:26:49.51
Now, one of the other
things that's important is
00:26:49.54\00:26:52.70
found in our owner's manual...
00:26:52.73\00:26:54.29
A letter that the Apostle
Paul wrote to the Philippians...
00:26:54.32\00:26:58.20
Philippians 4:6 says,
"Be anxious for nothing,
00:26:58.23\00:27:05.02
but in everything
prayer and supplication"
00:27:05.05\00:27:08.82
In other words, the moment
you realize there is a problem,
00:27:08.85\00:27:11.86
instead of worrying
about it, instead of developing
00:27:11.89\00:27:16.28
a lot of anxiety over
it, take it RIGHT to the top!
00:27:16.31\00:27:20.16
Take it right to the top!
00:27:20.19\00:27:21.57
We've been talking
with Dr. Tim Arnott
00:27:21.60\00:27:23.84
He is a physician at the
Lifestyle Center of America
00:27:23.87\00:27:26.68
in Oklahoma, and
they help treat diseases
00:27:26.71\00:27:30.25
that relate to insulin
being increased in our systems
00:27:30.28\00:27:34.58
like diabetes and many
other different problems that
00:27:34.61\00:27:38.28
Americans experience.
00:27:38.31\00:27:39.68
They've seen good success
using these very principles
00:27:39.71\00:27:42.67
and Dr. Arnott recently
has written a book about these
00:27:42.70\00:27:46.27
basic principles as well.
00:27:46.30\00:27:47.89
We hope that today's
program has been useful to you,
00:27:47.92\00:27:50.62
and that as a result you'll
keep those insulin levels low
00:27:50.65\00:27:53.46
and you'll have health
that lasts for a lifetime,
00:27:53.49\00:27:55.88
and hopefully even beyond!
00:27:55.91\00:27:57.28