Air Force Reserve Lt. Col., family physician, and medical school professor Dr. Mark Cucuzzella is our guest today in Episode 1005 of “The Livin’ La Vida Low-Carb Show.”
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One of the things we’ve often chronicled on this podcast over the years is the severe lack of nutritional health information taught to the students who are pursuing a degree in medicine. But what if some bold professor at a medical school who has learned about the intricate connection between diet and disease? Well that’s exactly what is happening at West Virginia University School of Medicine thanks to the work of a Air Force Reserve Lt. Col., family physician, and professor of medicine there named Dr. Mark Cucuzzella, MD.
Listen in as Jimmy and Dr. Cucuzzella share about his interest in the medical profession, how he ate crappy low-fat, high-carb diets as a marathon runner, how this column by Gary Taubes changed his thinking on nutrition, the medical school grant that lets him cook nutrition and cooking to students, how he trades minimalist shoes for eggs from his neighbor, his low-carb one-sheeter on becoming a butter-burner and not a bagel-burner, how the low-carb nutrition education is being received by his med school students, how the next generation of doctors are more savvy at learning on their own online, why medical professionals should take a one-year sabbatical to refresh and learn about the latest health information, how he looks forward to seeing his patients now, why he thinks diet trumps exercise for weight loss, how you can exercise too much and cause harm, how he fuels himself for a marathon, why carbo loading is a really bad idea for runners, why the modern runner who is carbohydrate intolerant can’t handle carbs well, how to spread his message to other medical schools, and how the USDA is investing $5 million to support farmer’s markets.
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– Dr. Mark Cucuzzella
– West Virginia School Of Medicine
– EfficientRunning.net
– NaturePrescriptions.com
Now if this guy could clone himself about a zillion times and teach at ALL the medical schools…okay, now I’ll quit dreaming and actually listen to the darned thing! 🙂
What about the video of a Canadian professor explaining that exercise is not good for weight loss?
I found it!
https://www.youtube.com/watch?v=x7FK8noIc5I
No link to his one-sheeter? I couldn’t find it at efficientrunning.net or at medicine.hsc.wvu.edu.
Here it is:
Low Carb starters Guide to the becoming a Butter Burner and not a Bagel Burner
*Caution- If you are on Blood Pressure and Diabetes Meds you likely will need to reduce these along the way
-Complete Skinny on Obesity – essential 60 minutes and for medical provider and patient from Dr Robert Lustig
https://www.youtube.com/watch?v=moQZd1-BC0Y
-Dr Andreas Eenfeldt MD low carb beginners plan
http://www.dietdoctor.com/lchf
intro video http://www.dietdoctor.com/welcome-subscriber
-Green, Yellow, Red Light Food- Dr Tim Noakes Real Meal Revolution. For central obese or DM/pre DM this is an amazing resource, but not 8th grade reading level. Go to “resources” then “real lists” http://realmealrevolution.com/
-Reversing Type 2 diabetes starts with ignoring the guidelines Dr. Sarah Hallberg
https://www.youtube.com/watch?v=da1vvigy5tQ
-Dr Phil Maffetone 2 week test. Are you carb intolerant? http://philmaffetone.com/2-week-test/
-lots of science as well as practical info http://www.sugarscience.org/
For Central Obesity, Diabetic/PreDiabetic- Fruits & Veggies are 4 food groups (Thanks Dr Debra Ravasia)
1. Nonstarchy veggies: (such as broccoli, cauliflower, bell peppers, cucumbers, spinach, romaine lettuce, onions, mushrooms, okra, etc) Green Light on Noakes list
2. Starchy veggies/fruits: eg, potatoes, corn, cassava, rice, bananas, plantains
3. Pitted Fruit and Berries
4. Legumes and nuts
During weight loss: only adequate levels of healthy fats, proteins, and non-starchy veggies
Once at ideal body composition (“maintenance”) cautiously allow a serving of whole, non-processed, non juiced, raw fruit, 1-2 times per week, as “dessert” (to replace the previous use of sweets like flourless chocolate torts, and key lime pie, for example). You let legumes/nuts back in at this point as well, usually not more than 1-2 servings per week.
The starchy veggies need to go away and stay away, as do the grains.
Not everyone can reintroduce fruit and legumes without putting weight back on, but a lot can. Depends on a number of factors including insulin resistance, activity levels, sleep, and genetics.
Dr Lustig’s Simple Plan UCSF Obesity Clinic…it works. Need to do it all. If you do the last 3 without the 1st you will not lose weight. Their data supports this. This approach focused for kids but applies to us too
1. Get rid of ALL sugared liquids. Water only. coffee ok for adults (no sugar)
2. Eat Carbs with fiber (pitted fruits/berries best, non-starchy veggies, small volume real whole grain). Your choice…fart or get fat
3. Wait 20 min for seconds (your brain needs to get signal you are not still hungry)
4. Buy screen time minute for minute with physical activity (tough for some but necessary)
Books
Fat Chance by Dr Robert Lustig (plus bonus Fat Chance Cookbook)
Why We Get Fat and What to do About It and Good Calories , Bad Calories by Gary Taubes
Big Book of Health and Fitness by Dr. Phil Maffetone
A few words on “exercise”: Ounces are lost in the Gym but pounds are lost in the Kitchen. So move often for fun with pain free activity; however you do not need to exercise hard for hours a day. Just get out of the chair and increase your daily energy expenditure. Work toward 10,000 steps a day. This is good news! Need convincing. Watch this lecture. Rebranding Exercise: Why Exercise is the World’s Best Drug, Just Not a Weight Loss Drug https://www.youtube.com/watch?t=15&v=x7FK8noIc5I
thanks Jimmy and friends. made a few updates to one pager. Dr Mark
…….
Low Carb starters Guide to the becoming a Butter Burner and not a Bagel Burner
Dr Mark Cucuzzella ; Professor Family Medicine WVU School of Medicine; cucuzzellam@wvuhealthcare.com
*Caution- If you are on Blood Pressure and Diabetes Meds you likely will need to reduce these along the way
-Complete Skinny on Obesity – essential 60 minutes and for medical provider and patient from Dr Robert Lustig. For the more advanced search Lustig’s “Sugar the Bitter Truth” with 7 million views.
https://www.youtube.com/watch?v=moQZd1-BC0Y
-Dr Andreas Eenfeldt MD low carb beginners plan
http://www.dietdoctor.com/lchf
intro video http://www.dietdoctor.com/welcome-subscriber
-Green, Yellow, Red Light Food- Dr Tim Noakes Real Meal Revolution. For central obese or DM/pre DM this is an amazing resource, but not 8th grade reading level. Go to “resources” then “real lists” http://realmealrevolution.com/
-Reversing Type 2 diabetes starts with ignoring the guidelines Dr. Sarah Hallberg
https://www.youtube.com/watch?v=da1vvigy5tQ
-Dr Phil Maffetone 2 week test. Are you carb intolerant? http://philmaffetone.com/2-week-test/
-lots of science as well as practical info http://www.sugarscience.org/
For Central Obesity, Diabetic/PreDiabetic- Fruits & Veggies are 4 food groups (Thanks Dr Debra Ravasia). COMMON MISTAKE IS TOO LUMP SWEET FRUIT TOGETHER WITH LEAFY GREENS- THEY ARE VERY DIFFERENT
1. Nonstarchy veggies: (such as broccoli, cauliflower, bell peppers, cucumbers, spinach, romaine lettuce, onions, mushrooms, okra, etc) Green Light on Noakes list
2. Starchy veggies/fruits: example- potatoes, corn, cassava, rice, bananas, plantains
3. Pitted Fruit: (example- apples, plums, peaches, nectarines) and Berries
4. Legumes/Beans and nuts (caution many nuts are roasted and cated with sugars and toxic vegatable
During weight loss: only adequate levels of healthy fats, proteins, and non-starchy veggies
Once at ideal body composition (“maintenance”) cautiously allow a serving of whole, non-processed, non juiced, raw fruit, 1-2 times per week, as “dessert” (to replace the previous use of sweets like flourless chocolate torts, and key lime pie, for example). You let legumes/nuts back in at this point as well, usually not more than 1-2 servings per week.
The starchy veggies need to go away and stay away, as do the grains. Very few
Not everyone can reintroduce fruit and legumes without putting weight back on, but a lot can. Depends on a number of factors including insulin resistance, activity levels, sleep, and genetics.
Dr Lustig’s Simple Plan UCSF Obesity Clinic…it works. Need to do it all. If you do the last 3 without the 1st you will not lose weight. Their data supports this. This approach focused for kids but applies to us too
1. Get rid of ALL sugared liquids. Water only. coffee ok for adults (no sugar). NO DIET DRINKS- FOOLS YOUR BODY TO STILL CRAVE SUGAR
2. Eat Carbs with fiber (pitted fruits/berries best, non-starchy veggies, small volume real whole grain). Your choice…fart or get fat. *IMPORTANT to know your level of carb intolerance
3. Wait 20 min for seconds (your brain needs to get signal you are not still hungry). Magic satiety hormones are released from the end of the small intestine, but it takes the food 20 min to travel there.
4. Buy screen time minute for minute with physical activity (tough for some but necessary). This does not need to be “exercise”….just move like our ancestors did. Do not sit all day. Sit less than 3 hours a day as the goal.
Recommended Books- Understand the science and follow proven plan. All of these authors are colleagues who have influenced me and changed my life as well as the lives of hundreds of 1000’s like you.
Fat Chance by Dr Robert Lustig (plus bonus Fat Chance Cookbook)- Understand the basic science by world’s leading metabolic and obesity researcher. Cook from the principles.
Why We Get Fat and What to do About It and Good Calories , Bad Calories by Gary Taubes- Gary changed the world with his bold 2003 NY Times article “Maybe it has all been a Big Fat Lie”
Big Book of Health and Fitness by Dr. Phil Maffetone- Phil is a friend and colleague who has helped the health of elite athletes to those dealing with severe chronic illness for 40 years. Trust me- he gets it.
THE PLAN – New Atkins for a New You by Drs. Westman, Phinney; and Volek. Book written by the three leading clinicians and researchers in metabolism who had the guts to study what Dr Atkins was doing with 1000’s of patients and succeeding.
— A few words on “exercise”: Ounces are lost in the Gym but pounds are lost in the Kitchen. So move often for fun with pain free activity; however you do not need to exercise hard for hours a day. This is good news! Just get out of the chair and increase your movement. Work toward 10,000 steps a day. Get an app (or better yet a friend to walk with) if it motivates you. Movement and exercise is magic medicine and is treatment and prevention for almost anything that ails us.
Need convincing. Watch this lecture. Rebranding Exercise: Why Exercise is the World’s Best Drug, Just Not a Weight Loss Drug https://www.youtube.com/watch?t=15&v=x7FK8noIc5I