04Jan2018

Insulin IQ 30 Day Email Series

DAY 1

Welcome! We’re so glad you’re here. We’ll do this together, one day at a time, for the next 30 days.
The road to nutritional clarity, healing, and freedom starts now.

– The IQ Team

 

DAY 2

The information in today’s email is very important. Please read all of it!

What is “Low-carb flu”?

As soon as you sufficiently decrease dietary carbohydrates, your body must adjust to using fat as its predominate fuel source. Initially, the body must make a number of adaptations. One important change occurs in the kidneys, as they take time (usually week or so) to spare – not excrete – the byproduct of fat metabolism, aka “ketones”.

Before the kidneys are primed to spare ketones, you may experience sodium loss. Depleting this natural electrolyte too much can cause what is known as the “low-carb flu”; a transient period (usually two to three days) when one may have symptoms such as headache, shakiness, and general malaise. The “low-carb flu” can often be completely avoided by adequately replacing electrolytes; sodium first, and magnesium and potassium if necessary.

If you start to feel the symptoms of low-carb flu, it’s time to replenish your electrolytes. Start by checking your salt intake.

For those eating less than 25 grams of carbohydrates per day, it is recommended that you get about 5g (1 tsp) of salt per day (Volek and Phinney, “Art & Science of Low-Carb Living”).

A simple way to increase your salt intake is to drink 2-3 cups of broth or bouillon each day. Or try the ”electrolyte-ade” recipe on page 45 of your 30-day guidebook.

If you are currently on a prescription medication of any kind (especially for diabetes or hypertension) please work closely with your doctor before modifying your salt intake or changing the dosage of your medications!

Eating low-carb, high fat, and keeping your insulin low will very likely create a reduced need for medications. You may need to make adjustments to your dosage, often within days of beginning this program. Always consult with your physician prior to making any changes.

You may want to share this note with your doctor to help explain the scientific rationale behind the Insulin IQ dietary protocol:

A Note to Health Practitioners

Remember, the first week is hard for most people. If you need help, there are some great Insulin IQ resources online:

Join the Facebook Support Group

Follow the Insulin IQ Blog

We are all here for you.

– The IQ Team

 

Day 3

It turns out that “moderation in all things” is not a prescription for good health. Especially not for those who have food intolerances, allergies, or Insulin Resistance. Some types of food should not be enjoyed moderately, but very sparingly, or not at all.

If you’re insulin resistant (you likely are if the old “moderation” adage has failed you in the past), it’s time to get rid of the foods that have been making you fat and sick.

Spoiler alert: High carbohydrate foods have been making you fat and sick!

We’re here to help you navigate your way to a better, healthier diet.

[Don’t forget to complete the daily exercises in your printed guide!]

– The IQ Team

 

DAY 4

If you’re insulin resistant, carbohydrates are not your friend. The more insulin resistant a person is, the fewer carbohydrates that should be included in their diet.

Are you insulin resistant? Answer the questions below:

  • Do you have more fat around your belly than you’d like?
  • Have you been frustrated by failed attempts to lose weight with a low-fat diet?
  • Do you have high blood pressure or a family history of heart disease?
  • Do you have high levels of blood triglycerides?
  • Do you retain water easily?
  • Do you have gout?
  • Do you have patches of dark-colored skin?
  • Do you have a family member with insulin resistance or type 2 diabetes?
  • Do you or a family member have/had gestational diabetes or PCOS (women)?
  • Do you constantly crave sugary or starchy foods?

If you answered “yes” to two or more questions you likely have Insulin Resistance.

As you progress through this program, your coach will help you gauge your level of insulin resistance, and adjust your daily carbohydrate intake accordingly.

Make sure you know which foods are “carbs”. Learn to identify sugar in all its forms.

– The IQ Team

 

DAY 5

“Emerging from the fog” is how we describe the increased mental acuity that comes from fueling with fat; specifically, from fueling with the byproduct of fat metabolism–ketones.

Your body was made to run on ketones. Want to learn more about ketones? Read this post: Insulin vs. Ketones post from Dr. Benjamin Bikman, PhD researcher of obesity and chronic disease.

Welcome to the ketone party.

– The IQ Team

 

DAY 6

 

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