Fit Louisville

2014

Greater Louisville Health Guide is a directory and resource guide to health providers and services in Louisville, Kentucky. Includes listings of area doctors and dentists, hospitals, nursing homes and emergency care.

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1 4 FIT 2014-2015 RECOMMENDED MEDIA Describe your diet. "A big cornerstone of the Warrior Diet is intermittent fasting. You try to go 12 to 14 hours every day without eating, and then you eat small amounts of raw, low-carb foods. Ten you exercise and eat whatever looks good at dinner." Give some examples of what you eat. "Right after a workout, I snack on nuts or drink some kefr to get some good bacteria, and then dinnertime is pretty soon after. I almost always start with a salad, and if we don't make a salad, I just eat all the green vegetables frst. Ten my family will eat a starch and I'll eat either mashed-up caulifower or spaghetti squash as a substitute, and then some sort of meat with a sauce. At the end of a meal I always eat a really dark chocolate." What do you do for exercise? "I don't do a lot of cardio. I play soccer once a week and sometimes I run; I just get so bored. I try to lift weights rapidly to get my heart rate up. (Stephen) Phinney and (Jef) Volek (authors of Te Art and Science of Low Carbohydrate Living ) say that you burn a lot more fat if you exercise on an empty stomach. I always do that." What changes have you noticed? "I weighed 182 pounds in August. I'm down to 168. My waist is small- er; my pants are looser. I defnitely feel more awake. I can exercise and stay working. I used to want to eat a granola bar every hour at work and now I don't even really get hungry. Tat's that weird thing — you go a couple weeks without carbs and you stop craving them." How do you avoid overeating at meals? "Gary Taubes (author of Why We Get Fat) says you have to get over the fear of fat. A lot of people who go low-carb eat tons of protein and not enough fat, so they never feel full. I use a ton of half-and-half in my cofee throughout the day. At home, we use olive oil mostly, but we use a lot of butter too. I'll have a piece of brisket and just eat a whole bite of fat. Instead of eating until your plate's gone or eating until the McDonald's stops tasting good, just stop when you feel full." How does eating fat make you lose weight? "When you're overweight and your hormones are shoving everything to the fat cells, you're starving all the time because all of your calories are going to your fat tissue. If you can change the hormones and start breaking down the fat, you'll feel more energetic. Taubes defends people who have weight problems because they're being told to eat healthy whole grains and it's really probably hurting them. Especially diabetics." Te diet gives you energy and burns fat, but is it healthy? "You eat a high-carb meal versus a low-carb/high-fat meal, and the high-carb meal will make your cholesterol and blood triglycerides higher than the high-fat meal. People have been told the opposite, so they're scared to eat fat. I have a close friend who has MS. He went gluten-free and has been symptom-free for three years now. Tis diet can help arthritis, Alzheimer's, acne, any kind of blood sugar or diabe- tes stuf. Tere's all this research that quitting grains, especially wheat, is better than any Alzheimer's drug." What about the studies that say meat is bad for you? "(Ori) Hofmekler (author of Te Warrior Diet) is OK with less meat and says a lot of low-carb diets, such as the Paleo Diet, rely too much on meat. Te meat from Kroger is very diferent from the wild game that our ancestors ate. We try to get grass-fed meat. If you're watching out for the hormones and antibiotics used, then I think it's good for you. A lot of the studies in the '50s and '60s bashed meat and bashed fat, and a lot of that stuf was twisted. I used to savor a doughnut or piece of cake; now I cook a brisket for 12 hours." The Art of Healthy Eating, by Maria Emmerich. "Her book is about healthy metabolism. It needs an editor, but the science is right. She used to be an overweight runner. She would eat super low-fat foods, non-fat yogurt, yet she was overweight. She fnally fgured out that fat isn't the enemy; carbs are. She has a blog, and every recipe I try is from that." Wheat Belly, by William Davis. "Wheat Belly is a pretty awesome book. The science in there is good. He talks about how carbohydrates make you fat." The Art and Science of Low Carbohydrate Living, by Stephen D. Phinney and Jeff S. Volek. "These guys are big-time researchers who have published all this stuff and have studied athletes. Good amount of science in it. Almost too much, but I'm a nerd." The Warrior Diet, by Ori Hofmekler. "Hofmekler goes in order from best carb to worst and he puts wheat at the bottom. He prefers that you don't eat many carbs, and he wants you to only eat carbs at the end of the day or end of a meal." For an overview of the diet, check out the sum- mary on muscleandftness.com. Dr. Huecker, 32, supervises residents in the University of Louisville School of Medicine's Depart- ment of Emergency Medicine. With a family of four kids and a night-shift schedule, he felt tired all the time and craved junk food. Since August 2013, he has followed a low-carb version of the Warrior Diet, based on the idea that our ancestors thrived on fasting and rarely ate sugar and grains. Martin Huecker M.D. 1-17.indd 14 2/19/14 11:50 AM

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