Living a Fit and Healthy Life Without Extremes

just came back from Spain (I live in the US) and saw a similar thing. Not an obese person in sight (except american tourists), everyone walking, eating frequent but smaller portions (tapas). Lots of bread, starchy veggies, olive oil, meat, seafood, eggs, and the occasional cheesecake or gelato. Didnt have a bad meal the whole time and felt great. I honestly want to move there haha.

We stopped at a gas station and the clerk was making freshly baked bread. And most drinks didnt have much added sugar and were around 40-80 calories.

Congratulations Sarah! 🥳❣ So... you are no longer formally the Strong Sistas now then? 🥲
The raw meat slices would be carpaccio, I believe, not tartar 😅

Congratulations, Sarah & Brandon!!! 👰🏻‍♀️🤵🏻‍♂️ 🎉🎉🎉

Appreciate this conversation and y’all’s well-rounded approach to this topic. It’s hard to find that in any sort of Ray Peat space. Congrats Sarah! 👰🏻‍♀️

🎉❤🥳💖🌹🎊✨congrats!!

Raw beef finely sliced - Carpaccia. Delicious!

What you don’t understand is that high carb diets is what is causing the obesity epidemic. After a while the pancreas can’t keep up. That’s why you hear of people barely eating and weight not going down.

I always hear of people going to Europe and say they lost weight even though they were eating more fat over there and they can’t connect the dots why they lost weight 🤦‍♂️

Your podcasts are healing my soul. ❤

I spent more than 10 years in Italy and visited many restaurants and Italian households, mainly in northern Italy.
The food is great quality there for sure.
At home they tipically eat first and second course for both lunch and dinner, pasta with sauce or some rice risotto for a first course, then for a second meal steak and veggies and salad, or fish, or any kind of animal protein with veg. They end their meals with coffee and a piece of fruit.
They eat pork mainly in the form of deli meats, ham and salami and cheese is always there too.

Breakfasts are a bit worse, breads, biscuits, cereal, croissants, mainly continental type of a breakfast, coffee, milk or tea.

They do use butter and olive oil but also seed oils for cooking.

They don't exercise much or walk that much, it may appear so, but they are comfy people and like their cars.

What I found extraordinary is their ability to portion control. I have never seen anyone overeating, bingeing, not once, never heard in all the ten years there about anyone with that problem and not a fat person in sight.
Some even use a scale to measure pasta to cook for the lunch, tipically they would do 70-80 grams of pasta per person.
I found that fascinating that they had no need to overeat ever. I don't know how to explain this.
When foreigners come there they overeat regularly, the food is so good it is easy to eat more.

Congratulation Sister Sarah❤❤❤❤❤❤❤❤

During your cutting phase, did you get cold feet or feet?

One of the main reason I try to only buy Italian wheat if not labeled organic is because they have very restricted use of glyphosate, and don't allow to use it for desiccation. Side note is I try to avoid buying any non-organic desiccated crop.

Einkorn is a non-hybrid wheat grown in Italy that people seem to have less digestive issues with. It is a diploid (two sets of chromosomes or 14 total), where as the more modern wheat have 6 sets (42 total). This may have something to do with how easy or hard it is to digest each type of wheat. Summarizing the PMC9322029 study. Over the century wheat become less proteiny and more starchy, which also leads to higher yield. The older and less hybridized wheat variety that have more protein content which correlate with more gluten content, so older wheat actually have more gluten. Gluten is composed of gliadin and glutenin. Gliadin has been associated with celiac disease. Modern wheat is bred to have higher glutenin (the doughy property) than gliadin. Some study suggests ancient wheat have more gliadin content and some is inconclusive. However there are different type of gliadin, particularly α‐ and γ‐gliadins. The 33‐mer peptide which is associated with celiac is present in α-gliadin and is encoded by the D-genome, so α-gliadin is more associated with various gut problems. Older wheat like einkorn don't have the D-genome, meaning no α-gliadin, but they still do contain other celiac associated peptides so they are not problem free. γ-gliadin have less toxic "epitopes" meaning potentially less immune response, although both types can be a problem with celiacs. γ-gliadin is associated with more nutrition in the wheat. Recent studies point the issue more to fructans than gluten as the problem, since it is a FOMAP and fermentable which can feed bad bacteria.

I think there need to be a rethink of the whole thing and realize there is more to it than gluten and it's components, or even fructan. It does seem that the older wheat without D-genome and less complex genome may be a better choice, which would be einkorn, durum, and emmer. I think the way they are grown, harvested, and the gut health of the individual are the bigger factors to be concerned about.

With that said I don't really buy einkorn flour since I can handle modern wheat without problem, although there is a limit to everything, I do feel much better reducing grain consumption significantly and the only bread I buy is the type that actually use sourdough culture in the ingredient, minus vegetable oils. I'm much more concerned about the desiccation factor which many people don't talk about.

Sarah, thank you for sharing your sweet experience... wishing you and your hubby many, many happy years!!!

You guys are still podcasting?? Haven’t seen you in years and now you pop up
Where’s Mercola ?

When you restrict energy intake the body will utilise glycogen stores before fat? As glycogen contains water molecules some of the weight loss will be water and glycogen will be lost even if you are eating carbs because the carbs will be used as energy and not storage??

It is not that the person starts craving less carbs when he fixes his carb metabolism (my example: i ate high carb diet for few months). No. The person gets 3-10 times more energy. And he finds out that suddenly he has to get seriously involved in some fun business adventure, some fun online project, some important family matters, or he starts building a perfect home, or involves in troubleshooting of some matters in the society or simply joins a bikers club and starts traveling on a motorcycle. The thing is, that when his energy levels go up, they find themselves in the place where they used to eat a lot of carbs, and now they are hardly hungry because they do not restrict themselves in eating, no, they try to snack whenever it is possible, and still they find it difficult to eat a big meal because they are always on a run for some cool stuff to do. The job tasks get easier, and suddenly there are billions of fun extra things to do in the evening or at night. Start eating carbs and lower inflammation from PUFA. "But a large inflammation, or profound exhaustion, will lower the blood sugar systemically, and will deliver large amounts of lactic acid to the liver. The liver synthesizes glucose from the lactic acid, but at the expense of about 6 times more energy than is obtained from the inefficient metabolism — so that organismically, that tissue becomes 90 times less efficient than its original state. Besides this, an idle destruction of energy molecules (ATP or creatine phosphate) will increase the wastefulness even more." Ray peat - Nutrition For Women