Regenerative Health by Kristin Kirkpatrick & Ibrahim Hanouneh

Author:Kristin Kirkpatrick & Ibrahim Hanouneh [Kirkpatrick, Kristin & Hanouneh, Ibrahim]
Language: eng
Format: epub
Publisher: Hachette Books
Published: 2024-02-22T00:00:00+00:00

chapter 8

The Moderate-Carb Plan

Metabolic Types It’s Good For: The Fine-tuner (healthy and non-lean); the Recalibrator (unhealthy and lean)

Stages:

• NAFLD

• Early-stage NASH

• NASH-fibrosis

• Cirrhosis

Goals:

• Reversal of NAFLD or NASH

• Mitigation of NASH-fibrosis and cirrhosis

• Better management of type 2 diabetes

• Prevention of NALFD with a greater focus on losing excess weight and/or reducing blood sugar levels

Many people are surprised that taking a moderate-carb approach can have big therapeutic effects on metabolic health—most people tend to think you’ve got to take drastic measures to see results. Another common belief is that adopting a healthier eating pattern is complicated. These are the two things Kristin’s patient Brenda believed.

When Kristin and Brenda started working together, Brenda was sixty-four and fit the profile of larger-bodied yet still metabolically healthy person to a T. Yet her waist size had crept up and her total cholesterol, triglycerides, and LDL cholesterol were at the high end of the normal range. Brenda tried to eat healthfully during the day but would go on jags of eating at night. And she often found herself eating when she wasn’t hungry—maybe because she felt she hadn’t gotten enough protein at her earlier meal and sometimes just because food was there. She described herself as having an addiction to sugar that was as strong as the addiction she once had to cigarettes.

Brenda had gained her weight after her father had died twenty-five years earlier, when eating helped her cope with her grief, and ever since then, she’d been trying to get to a healthier place. While she was relieved to discover that her lipid profiles were still considered healthy, she could tell that her health was precarious. By now, she was experiencing knee troubles that had her on the path to a double knee replacement. And if her metabolic numbers trended upward at all, she would become vulnerable to cardiovascular disease, diabetes, and fatty liver disease. She had tried “everything under the sun,” as she put it, to get healthier, including some pharmaceuticals designed to help with weight loss.

Because Brenda had a history of restricting herself from certain foods only to binge-eat them later, Kristin suggested a moderate-carb approach for Brenda so that she could still enjoy plenty of carbs and not feel deprived. Kristin also encouraged her to adopt the habit of eating only when you’re hungry—which means stopping when you’re no longer hungry (instead of when you’re full). And the final eating strategy Brenda adopted was intermittent fasting. She began delaying her breakfast until 11:00 a.m. and then finishing dinner by 8:00 p.m. She became a fan of avocado toast (one small avocado mixed with a little lime juice and chopped red onions and cherry tomatoes on whole wheat bread) with two eggs for breakfast. This meal kept her full until midafternoon, when she’d have a small bowl of plain yogurt with frozen wild blueberries and a little bit of granola for lunch. Then she’d have soup and grilled shrimp for dinner and a piece of chocolate or a Quest bar if she wanted something sweet.

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