Implementing Low Carb

18/04/2023

Putting type 2 diabetes into remission is not about giving up your favourite foods - it's about improving them 😉

12/04/2023

12/04/2023

If you have type 2 diabetes, prediabetes, or insulin resistance, there's something important you need to know.

It's not your fault. You were given the wrong advice.

For too long, we've ignored the fact that diabetes is a condition of carbohydrate intolerance. We've failed to offer low carb, healthy fat dietary advice that could help people manage (or reverse) this condition effectively.

But here's the truth: There are essential fats and essential proteins, but there is no such thing as an essential dietary carbohydrate. So why have we been told to consume them in such large amounts?

I'm committed to spreading this message to every person with type 2 diabetes. You deserve to know the truth about what you can do to take control of your health. Don't let the dietary guidelines hold you back any longer.

11/04/2023

A ketogenic diet is linked to incredible improvements in mental health 💓

How does it work?
Research is ongoing, but according to these authors...

When your body switches its primary fuel source from glucose to fat, it produces ketones, which have been shown to have neuroprotective effects and can improve brain function. 🧠

Dysregulation of glucose and insulin levels can have damaging effects on oxidative stress, potentially contributing to mood disorders like bipolar illness.😔

But the ketogenic diet can increase levels of glutathione, an antioxidant that helps to buffer against oxidative stress in the brain. Some experts hypothesize that being in ketosis may help alleviate symptoms of bipolar illness by bypassing existing mitochondrial defects and reducing further mitochondrial injury. 🌟

Insulin resistance may play a role in bipolar illness by causing damage to the blood-brain barrier, which can compromise its integrity. 🙁

But ketogenic diets can help rebalance neurotransmitter systems, stabilise neural networks, and improve neuroplasticity. Pre-clinical studies have also shown that they can also improve pathophysiological features of schizophrenia. ✨

Looking forward to more research in this area 💭

11/04/2023

Last year I got to speak at my favourite ever conference on my favourite ever topic: type 2 diabetes remission 💪

And now it's up on YouTube✨
You can watch it here: https://youtu.be/TR66bkXpwjI or click link in bio .lowcarb

To access the beautiful coaches & dietitians that make type 2 diabetes remission a reality, check out .life 💓

28/03/2023

🌞Kid-friendly, gluten-free
🤩Serve with no sugar added tomato sauce (scroll back)
🌿Top with cheese & ham for a pub-meal-at-home

All the recipes you need are here!
Click link in bio .lowcarb or visit www.ourlowcarb.life/recipe-book

23/03/2023

Good morning, coffee lovers 🌞☕️😉

23/03/2023

Sentences I hear often, that I'd prefer never to hear again:

😪"I didn't get told I had prediabetes"
😪"I didn't know low carb can reverse diabetes"
😪"I got told to keep my blood glucose above 5, and to eat carbohydrates at every meal"
😪"They said low GI carbs were ok"
😪"I thought saturated fat caused heart disease?"

For a long time, diabetes was seen as a chronic, progressive, irreversible disease. But, thankfully, the silence has been broken! We know we can reverse type 2 diabetes and help people live a life free of this disease.

But to do that, we need to understand how to pick up on diabetes early, so we can reverse it before the body is harmed. Decades before diagnosis, there are signs that type 2 diabetes is coming. And this is when low carb & other lifestyle interventions - especially intermittent fasting - can put your body on the right track.

Early clues to type 2 diabetes diabetes
🌿High blood glucose 2 hours after eating
🌿High insulin levels
🌿High triglycerides + low HDL
🌿High GGT (on liver tests)

LATE signs of type 2 diabetes:
😪High fasting blood glucose
😪High HbA1c %

Most people get a blood test, and unless the numbers are way off, they just get told to come back for another test in a few months. Even my mum wasn't told she had prediabetes!

I've had dozens of patients be surprised when low carb doctors have informed them early, rather than waiting until the damage is done.

As a nurse, I've worked with diabetes-induced amputations & dialysis, non-healing wounds, heart disease & impaired quality of life.

I am passionate about empowering people to choose a life without the complications of diabetes.

There is another way.
We can reverse this epidemic.
We can look forward to a brighter future.
But we need to start early.

You can do this. 💓

17/03/2023

Fun fact about capers: they're actually flower buds, of the plant Capparis Spinosa. If you let the caper flower, it produces a fruit - the caperberry, which looks sort of like an olive, and makes a great addition to a charcuterie board 💓

This recipe uses Barramundi, which is a type of fish that is native to Australia - but you can use whichever fish you prefer.

Barramundi is high in protein and omega-3 fatty acids.

We love omega-3 fatty acids (EPA and DHA) because they...
🍁can reduce triglyceride levels (a risk factor for heart disease & metabolic syndrome)

🍁have anti-inflammatory effects, meaning less wear and tear on your body, reducing risk of diabetes & cardiovascular disease

🍁promote better brain development for a baby when consumed during pregnancy

🍁support a healthy aging brain which may reduce the risk of developing diseases like Alzheimer's dementia

You can find dozens of nutrient dense, lower carb recipes just like this one in my new recipe book!
Click link in bio .lowcarb or visit www.ourlowcarb.life/recipe-book

🤘Evidence for these statements comes from
Yashodhara BM, Umakanth S, Pappachan JM, et al. Omega-3 fatty acids: a comprehensive review of their role in health and disease. Postgraduate Medical Journal 2009;85:84-90.

13/03/2023

Last year I was lucky enough to present at Low Carb Down Under on the topic of a healthcare practitioner-delivered low carbohydrate diet.

Can a health care-practitioner delivered low carbohydrate program...

🌿Reduce Body Weight
🌿Reduce Haemoglobin A1c,
🌿Reduce Diabetes Medication Use
🌿Improve Cardiovascular Risk markers?

the answer is....

YES!

This study found statistically significant changes in people with type 2 diabetes, including:
✨lower blood glucose levels (over and above what would be expected with weight loss)
✨a huge 1.4% drop in HbA1c (average blood glucose)
✨8.5% body weight loss
✨96% of insulin doses ceased or reduced.

That's not all. It also found...
🕺1 in 4 people achieved COMPLETE drug-free remission of their diabetes
🕺47.5% of diabetes medication dosages were reduced or eliminated.

The best part? Some of the practitioners from this study are part of the team at .life And the food our patients eat? You'll find lots of those recipes on .lowcarb and .life - and there's even a recipe book coming out on March 15!
💓💓Check it out at www.ourlowcarb.life/recipe-book.

Read the full study here: https://www.mdpi.com/2072-6643/14/20/4406

10/03/2023

i am BURSTING with excitement to announce that our first recipe book is almost here 🕺🥳🍾

On March 15 .life will be releasing a collection of low carb, delicious & nutrient dense recipes.

🥰made with love, in-house
🌿blood sugar friendly
✨mains, desserts, drinks & basics
🤩food that our team & our patients actually make & eat!

add your name & email address by clicking link in profile Implementing Low Carb to receive a copy 💓

or visit www.ourlowcarb.life/recipe-book

08/03/2023

i love making bone broth - it's more like therapy than cooking 😋

🥣 you choose how you make your broth!
🐓keep leftovers from roast chicken, lamb or beef in the freezer until you have enough for a batch.
🥕add leftover veggies, herbs & spices (if you tolerate these).
🍲add your broth to soups, slow cooked meats, or drink it for it's electrolyte-goodness.

🦴bone broth is a great source of collagen & a particularly important protein called 'glycine'.
the glycine comes from the bones, connective tissues, and skin commonly used to make bone broth.

🥩on the other hand, muscle meat (like steak, fish, or chicken breast) is a great source of the protein 'methionine'

we tend to eat a lot of methionine from standard meat, and not enough glycine - we like to throw away bones, skin, and gristle!

this can leaf to an imbalance of methionine to glycine.
and the excess methionine can further depletes our glycine.

why do we need glycine?
🌿helps regulate blood sugar
🌿promote calming neurotransmitters that help sleep
🌿helps keep our joints stable & solid
🌿makes our skin smoother & more elastic
🌿helps our body make its master anti-oxidant, glutathione

so the next time you're making a roast, don't toss out the bones and skin - make broth, instead 🥰
by incorporating these nutrient-rich parts of the animal into your diet, you'll be doing your body a favour 🙌

get the full recipe card here: https://www.ourlowcarb.life/bone-broth

or click link in profile .lowcarb