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Losing weight is a popular new year’s resolution. Holistic physician Dr. Tom Cowan makes a strong case for why we should aim for getting healthier, rather than just hitting a particular number on the scale. That said, in today’s episode, he offers practical ideas for how to meet both goals: weight loss and good health. He and his patients have benefited from his protocol that includes intermittent fasting, movement, and a balanced diet.
He goes into particular detail about fasting. He discusses how it stimulates weight loss, how to approach it as a beginner, how long and how often you should fast, and more.
Dr. Cowan also gets into the science behind the macronutrients our bodies need: fats, proteins, and carbohydrates. He explains how to approach a low-carb diet and the role of insulin in weight gain and fat storage in the body. He explains how a balanced diet can lead to more focus, better energy, and protection from diseases like Alzheimer’s and cancer.
It’s a fascinating discussion that will give you practical take-aways for a strong, healthier new year.
Notes:
Losing weight is a popular new year’s resolution. Holistic physician Dr. Tom Cowan makes a strong case for why we should aim for getting healthier, rather than just hitting a particular number on the scale. That said, in today’s episode, he offers practical ideas for how to meet both goals: weight loss and good health. He and his patients have benefited from his protocol that includes intermittent fasting, movement, and a balanced diet. He goes into particular detail about fasting. He discusses how it stimulates weight loss, how to approach it as a beginner, how long and how often you should fast, and more.
Dr. Cowan also gets into the science behind the macronutrients our bodies need: fats, proteins, and carbohydrates. He explains how to approach a low-carb diet and the role of insulin in weight gain and fat storage in the body. He explains how a balanced diet can lead to more focus, better energy, and protection from diseases like Alzheimer’s and cancer.
Highlights from the conversation include:
- why we should work to get healthier, rather than just losing weight
- a balanced diet and movement are key for good health
- the proper balance of macronutrients–fats, proteins, and carbohydrates –are key to overall good health and proper body weight
- the two hormones that orchestrate our weight: insulin (signal for body to store fat) and glucagon (signal to use/break down the fat)
- how the right balance of fats, proteins, and carbs will lead to the right balance of the hormones
the fact that carbs fuel exercise - the importance of paying attention to how much movement is in your life
- the problem with too much insulin (chronic inflammation, metabolic syndrome, even cancer and Alzheimer’s)
- losing weight comes when we lower insulin levels and stimulate glucagon
- the difference between this balanced diet and a “low-carb” diet
- why you shouldn’t eat a “low carb” diet indiscriminately
- how intermittent fasting stimulates weight loss
- how to get started with intermittent fasting
- Cowan’s recommended protocol: 13-18 hours of fasting for 2-6 days per week
- how it leads to gradual weight loss and health improvements
- the approximate recommended number of carbs for your lunch and dinner
- how/why to build muscle
- why the goal is not to be as lean as possible
- how the AHA convinced us to avoid fat and has created the obesity epidemic of today
- why it’s so difficult to stop eating carbs
- the importance of listening to your body and being skeptical of experts
Resources:
Dr. Cowan’s website
Couch Potatoes and Marathon Runners
“Life Without Bread” by Christian B. Allan, Wolfgang Lutz
Thank you so much.