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370: Understanding Carbs & Blood Sugar

370: Understanding Carbs & Blood Sugar

There’s a lot of misunderstanding and misinformation about food and metabolism. Every couple of months I want to devote an episode to misunderstandings about fat, misunderstandings about protein and misunderstandings about carbohydrates.

In today’s episode, we are tackling some major misunderstandings about carbs and blood sugar. We’ll also talk about specific changes you can make to improve your carbohydrate choices without drastic dieting choices and cutting out carbs.

If you have questions about carbs in general and want to get more clear on the basics, please check out episode 122 of the Primal Potential Podcast.

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Understanding Carbs & Fat Loss

Understanding Insulin

Carb Strategies for Fat Loss E-Course

195: Golden Rules of Carbs & Fat Loss

Carb Timing


How To Leave A Rating & Review (thank you!!!)

Year of Push 4.8 It’s Not Low Carb

I can’t change what other people are willing to see & hear, but I figured I’d once again take an opportunity to explain my position on carbohydrates.

Carbohydrates are not bad. In fact, the majority of  my meals are carbohydrates. You see, vegetables are carbohydrates & if you look closely, the majority of most of my meals are….vegetables!

This is where black & white thinking is so flawed. We cannot talk about all carbs in the same way. Cabbage is a vegetable. Vegetables are carbohydrates. Therefore, cabbage would be classified a carbohydrate.

There are only 3 macronutrients (excluding alcohol): fat, carbohydrate and protein. Cabbage is not a fat. Cabbage is not a protein. It is a carbohydrate.

Pasta is also a carbohydrate. We cannot act like pasta and cabbage are the same thing. They are not. Just like Crisco & avocado are not the same thing. Both fat, yes, but not the same. Are you with me?

When we look at carbohydrates, we have to consider the water content, the fiber content, the sugar content and the starch content. (Starch, btw, is a chain of sugar).

Cabbage delivers a elicits a very different hormonal response than pasta does.

I can eat equal grams of cabbage & pasta and my blood sugar & insulin will respond very differently.

Is my diet low carb? That’s relative. “High” and “low” are relative to something else. What something else? Whatever you pick. My diet is probably high carb compared to most ketogenic diets. It’s probably low carb compared to the Standard American Diet. None of that matters.

What matters is what works for me. What matters is what works for you.

I’m not fighting against anyone’s ideology, nor am I selling you my ideology. I’m helping you establish your own.

Here’s to everyone who is open to seeing it and to patience and understanding with those who aren’t yet.

I will never, ever fight someone about this stuff. That’s not why I am here. I think the world needs more respect & understanding, not less. I think the world needs more “do what works for you” and less “who’s right & who’s wrong”. We don’t have to agree. You don’t have to like what I have to say. That’s the beautiful thing – if you don’t, there are tons of other podcasts to listen to or blogs to read.

I don’t shop at stores where I don’t like the clothes. I don’t walk around them to complain about how ugly they are. I just go somewhere else. Seems logical.

If you would like to understand this better, I’ve done a million episodes on carbohydrates and I also have a comprehensive carbohydrate strategy e-course. None of them are to push an agenda or to sell products. Rather, they are to help you understand the impact of different types of carbohydrates on YOUR body and proceed accordingly.

I choose joy. Joy is power. 

Speaking of joy – today’s workout was a nice change of pace. Definitely some muscle burn but it didn’t get me too winded.

“Mad Season”
Chest-to-Bar Pull-ups
DB Push Press (35’s/20’s)
50′ Back Rack WreckBag Lunge (50/35)

On the food front:

I was in the mood for greek yogurt after my workout so that’s what I had. Lunch was a cobb salad & dinner was brussels sprouts & grilled chicken.

Here’s to eating what works for you and makes you feel amazing.

PS: If you’re new to these posts, listen to this podcast episode to get the scoop on what changes I’m making in my life and you can start back at my first daily post here.

370: Understanding Carbs & Blood Sugar

331: Carbs And Fat Loss

There is way too much confusion about carbohydrates. Too many people lump them all in the same category and act as if grams of carbs or calories are the only relevant factor. That’s not the case.

Others act as if all carbs are “bad” – also not the case.

Some suggest that carbs are essential and even when pursuing fat loss we should consume multiple servings of quality carbs each day – that is untrue for most people.

Some people suggest that your metabolism works like an accounting system and we need to consume carbs in the morning if we wish to burn them off. That reflects a fundamental misunderstanding about metabolism and macronutrient utilization.

While it can be frustrating to hear conflicting opinions, I have some good news:

  • Carb strategies for sustainable fat loss are not complex or difficult
  • Your body will never lie about works & feels best for you

In today’s episode we’re clearing up the confusion and reviewing carbohydrate metabolism & storage for those seeking any degree of fat loss.

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Download Episode


Carb Strategies for Fat Loss  – E-Course

Why Calorie Counting Doesn’t Work

Carb Timing

Carb Tolerance

3 Stages of Carbohydrate Intolerance

The Golden Rules of Carbs & Fat Loss

Summer Fat Loss Fast Track Wait List

How To Leave A Rating & Review (thank you!!!)

370: Understanding Carbs & Blood Sugar

199: 3 Stages of Carbohydrate Intolerance

In today’s episode I’m sharing the CliffNotes & takeaway of a white paper written by Dr. Philip Maffetone about the three stages of carbohydrate intolerance. To download the free whitepaper for yourself, click here.

Carbohydrate intolerance not only encourages weight gain, it impairs fat loss, damages the metabolism and triggers the development of illness and disease.

Most importantly, after we assess the three stages of carbohydrate intolerance, we’ll talk about what you can do about it.

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3 Stages of Carbohydrate Intolerance

Carbohydrate intolerance not only impairs fat loss and reduces energy – it also predisposes you to illness and chronic disease.

Dr. Philip Maffetone outlines how carbohydrate intolerance develops in the below model and then goes on to describe three stages of carbohydrate intolerance.

3 stages of carbohydrate intolerance

Dr. Philip Maffetone’s Model of Carbohydrate Intolerance

The three stages of carbohydrate intolerance can initiate in utero, in infancy, childhood, adolescence or adulthood and get worse until we choose to make dietary and lifestyle changes to improve carbohydrate tolerance.

Stages 1, 2 and 3 are detailed in the podcast so listen to the full episode to get all the details & the recommendations for making positive changes!

Don’t Forget to Save The Date!

The first ever Primal Potential Women’s Transformation Weekend is November 3-5th in downtown Nashville, TN! Tickets go on sale 7/12/16.


Dr. Philip Maffetone

Carbohydrate Intolerance Whitepaper

Stress & Fat Loss

Episode 009: Carbohydrate Spillover

Carb Timing

Carb Strategies for Effortless Fat Loss

Golden Rules of Carbs & Fat Loss

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195: The Golden Rules of Carbs and Fat Loss

195: The Golden Rules of Carbs and Fat Loss

Forget what you have heard!  You can eat carbohydrates and still successfully meet your fat loss goals and maintain the results.

There are hundreds of opinions related to carbs & fat loss and it’s tough to know which one is most effective. We’re going to clear that up and ensure that you don’t have to subscribe to models of restriction or deprivation in order to burn fat and have plenty of energy.

In today’s episode, I discuss 4  smart carb strategies (aka The Golden Rules of Carbs and Fat loss) that, when implemented, will help you unlock your health and weight potential while increasing your energy, decreasing your cravings and stabilizing your hunger.

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The Golden Rules of Carbs and Fat Loss

Listen to the episode to hear my detailed explanation for the following:

A).  Who can benefit from implementing these strategies?

B).  What are carbohydrates?

C) Do the golden rules of carbs and fat loss apply to all carbohydrates or are there exceptions?

D) How do the golden rules of carbs and fat loss apply to individuals who workout?

E).  What are the 4 strategies?  What effect do they have on blood sugar, insulin, and cortisol levels?

You’ll want to listen to the full episode to hear the explanation of the golden rules, but here’s a quick overview:

  • Eat your starchy carbs at the right time
  • Choose the right quality of carbohydrates
  • Consume the right quantity
  • Pair your carbs with the right company


Episode 007: Carbs and Fat Loss – Timing Matters

E-Course:  Carb Strategies for Effortless, Sustainable Fat Loss

Q&A 2:  What’s Your Carb Tolerance

Episode 058:  Understanding Fat Loss: The Insulin Effect

Episode 170:  3 Ways to Improve Your Carbohydrate Tolerance

Support the Show

Subscribe in iTunes

Subscribe in Stitcher