In episode 7 of the Diabesity Documentary, Jonathan Bailor hosts a cooking class with Chef Dawn Ludwig, author of the book, “Always Simple.” In this amazing episode, they show you how easy it is to whip up delicious, setpoint-lowering meals your entire family will love.
Why do you need a cooking class specifically geared toward ending diabesity? Well, the main reason is that diet is one of the main factors in the development of diabesity. Eating a steady diet of starchy carbs, sugar, and heavily processed foods has been proven to elevate setpoint, a proven risk factor for diabesity.
Since a SANE diet is key to preventing or reversing diabesity, you’d think everyone would be eating this way. But that is not the case. Many people are content eating heavily processed foods and starchy carbs because it’s easier and quicker than making a meal from whole foods — they think. But did you know you can prepare many SANE meals in less than 20 minutes? It’s true. And Jonathan and Chef Dawn demonstrate some of these recipes in the cooking class.
Cooking class to end diabesity
You see, eating SANEly does not involve a lot of complicated menus. As for recipes…well, they can be as complicated or as easy as you want them to be. You have a choice of foods. The SANE setpoint diet does not tell you to eat this particular food — and only this food — at this or that meal. Rather, you have many options from which to choose. Not many “diet” plans give you a choice, do they?
If SANE doesn’t tell you what to eat, how can you know what is the best thing to eat to end diabesity? It’s easy, actually. All you need to remember are a few principles of SANE eating, which we’ll discuss shortly. In episode 8 of the Diabesity Docu-Series, you’ll also discover some creative and delicious SANE food swaps.
As you become more involved in the SANE program, you’ll be amazed and delighted to discover there are easy SANE swaps for every type of inSANE food, except for those heavily processed products. (We don’t call these “foods” for obvious reasons.) Jonathan and Chef Dawn discuss some of these SANE food swaps in the cooking class. It is fun and informative, and you don’t want to miss it!
Before discussing the recipes Jonathan and Chef Dawn show you how to prepare in the cooking class, let’s discuss diabesity and the SANE food principles that can end this terrible disease.
Diabesity: A life-threatening epidemic
Diabesity is a life-threatening epidemic, the size, and scope of which the world has never seen. This disease directly affects more than 1 billion people globally, including 50% of Americans over the age of 65.
Many people, however, have never heard the term, “diabesity.” That’s because this term is only now starting to be used by doctors, researchers, and other experts. What is diabesity? Diabesity is a condition where type 2 diabetes and obesity occur simultaneously. Unfortunately, once you develop one half of the disease — either type 2 diabesity or obesity — the other half is sure to follow.
According to the Centers for Disease Control, more than 90% of those who are obese will eventually develop type 2 diabetes. And statistics show 90% of diabetics are also obese. What is the link between these two diseases? Well, type 2 diabetes and obesity are both symptoms of the same underlying cause, mainly insulin dysfunction.
Here’s a brief explanation of how this works:
When you have type 2 diabetes, insulin is building up in your bloodstream. This makes it almost impossible for your body to burn stored fat for fuel. Obesity, then, is almost guaranteed. Similarly, a diagnosis of obesity means your brain, gut, hormones, or all of them can’t do their job to regulate weight. This leads to insulin building up in your bloodstream which leads to type 2 diabetes.
So if your brain, gut, and/or hormones are not healthy, your setpoint will rise and if nothing is done, you will be diagnosed with either obesity or type 2 diabetes. Then, if nothing is done after that diagnosis, the other diagnosis will follow, and you will have diabesity.
Health risks of diabesity
When your blood glucose levels are elevated, it can negatively impact almost every major organ system in the body. The health complications this may cause are varied, and can include:
- Abnormal cholesterol levels
- Gallbladder disease
- Heart disease
- High blood pressure
- Kidney damage/failure
- Neuropathy (nerve damage)
Cause of diabesity
Diabesity is caused by a breakdown of the homeostatic also known as the automatic balancing — systems that control our blood sugar and body weight. This homeostatic balancing system is commonly known as the setpoint.
You see, the setpoint is that invisible force inside you that is conspiring to hold onto those dangerous extra pounds. This force has nothing to do with calories, points, or any other fad-dieting advice you’ve likely heard. This dieting advice failed you over and over and over again. Why? Because this business of counting calories and starvation dieting works against the setpoint.
What is a setpoint weight? Your setpoint is the weight your body will try to maintain give or take 10 or 15 pounds no matter what sort of “diet” you try. The human body is a beautifully complex biological machine. Your brain, your digestive system, and your hormones all work together through a highly coordinated system to help stabilize your body weight and blood sugar—the same way they automatically stabilize your body temperature and blood pressure.
They talk to one another through various feedback loops to synchronize the activities that automatically maintain body fat and blood sugar at a specific level, otherwise known as your setpoint. This biological feedback system is similar to the thermostat in your home, which tells your HVAC system how warm or cool to make your home based on the temperature it “thinks” it should be at. Similarly, your setpoint stimulates or suppresses your appetite and raises or lowers your metabolism in response to how much fat it “thinks” you should store.
The only way to lose weight and keep it off is to lower your setpoint. Working with your setpoint instead of against it is an empowering way of eating and living that will naturally fend off the effects of diabesity.
Causes of an elevated setpoint
An elevated setpoint occurs when the brain, gut, or hormones — or all three — are not able to do their jobs to control weight and blood sugar levels.
If you’ve had trouble managing diabetes or losing weight and keeping it off, however, a hormonal clog may be keeping your setpoint elevated. When you become hormonally clogged, your brain no longer receives correct signals from your hormones that would otherwise enable you to burn fat automatically.
However, when you increase the quality of your eating, thinking, and moving, you can heal your hormones (unclog them), and finally, begin to lower your setpoint. This will impel your body to burn body fat instead of storing it. Your body will work continually — 24/7 — to defend you against diabesity.
Removing a hormonal clog and ending diabetes & obesity with diet
As previously mentioned, one of the biggest causes of an elevated setpoint is a poor-quality diet. The Standard American Diet (SAD), comprised of high amounts of starchy carbs, sugar, and highly processed foods, will never end the diabesity epidemic. And when we say “standard,” we mean it. Such low-quality diets are standard in the United States.
In fact, a recent study suggests more than 60% of the average American’s daily calories come from what they call “ultra-processed” foods. (These are food-like products that contain high amounts of sugar, sodium, preservatives, and chemicals. They contain few nutrients and little or no fiber.) You can find ultra-processed foods on the center aisles/shelves of grocery stores. They are in boxes, bags, cans, and other packages.
This same study estimates more than 90% of Americans’ added sugar intake also comes from these ultra-processed foods. It is not a coincidence, then, those ultra-processed foods are the main culprits in elevating your setpoint.
If a poor-quality diet elevates setpoint and causes diabesity, it only makes sense that eating a high-quality diet lowers setpoint and helps end diabesity. Right? Yep. That’s exactly how it works, as many studies confirm.
SANE dietary principles to end diabetes & obesity
Fortunately, the principles for lowering setpoint and ending diabesity are simple to remember and implement. Here are the most important ones:
1. Go for quality, not quantity
Forget everything you ever learned about counting calories and starvation dieting. These methods of controlling the quantity of your calorie intake will not lead to permanent weight loss. Studies show, however, that concentrating on the quality of the calories you consume will lower your setpoint weight.
So…without further adieu…The number one key to avoiding diabetes and obesity is lowering your setpoint by enjoying MORE high quality delicious SANE foods.
This is as simple as staying so full of non-starchy vegetables, nutrient-dense protein, whole-food fats, and low-fructose fruits—in that order—that you rarely have room for inSANE processed starches, sweets, and trans fats. It really is that simple.
2. Eat more whole foods
Select foods as close to their natural states as possible. To help you decide which foods are closest to their natural states, just ask yourself, “Which foods are most alive?” For example, pasta that has been sitting on a shelf for a year is far from alive. A bag of organic cane sugar is a bag of death in more ways than one. Compare that to a bag of leafy green non-starchy vegetables that are currently alive, or scrumptious salmon that was alive a couple of days ago — and the answer is obvious.
3. Eat foods high in water, fiber, protein
Simply remember that the more water fiber and protein in a food, the higher its quality and SANEity and the more it will help you. The highest quality foods are non-starchy vegetables, nutrient-dense proteins, whole-food fats, and low-fructose fruits — in that order. The lowest quality foods are dry, low fiber, and low protein processed fats, starches, and sweets.
SANE setpoint diet
The SANE setpoint diet contains all the foods you need to unclog your hormones and end diabesity. Here are the 4 basic food groups. From these, you can make many yummy SANE meals and make many SANE substitutions. Please check out the cooking class, episode 7 of the Diabesity Documentary, for great recipes!
10+ servings per day. Fill half your plate with non-starchy veggies at each main meal. It is also a great idea to eat a non-starchy vegetable every time you have a snack. If you don’t particularly like non-starchy veggies, no problem. Simply blend a few servings together into a delicious, setpoint-lowering, diabesity ending green smoothie!
Benefits: Fills you up quickly and keeps you full for a long time. Non-starchy veggies also contain high amounts of vitamins, minerals, antioxidants, and other nutrients that help unclog your hormones.
3-5 servings per day, 30-55 grams per meal.
Benefits: Triggers short- and long-satiety hormones, making protein one of the most filling foods you can eat. Also, eating about 30 grams of protein at a sitting triggers muscle-protein synthesis, leading to more lean muscle mass and a higher metabolism.
3-6 servings per day
Benefits: Filling and satisfying. Helps heal hormones.
0-3 servings per day. You are welcome to enjoy low-fructose fruit occasionally, but you do not have to. Non-starchy veggies do everything fruit does with a whole lot less sugar.
Benefits: Great for an occasionally yummy natural sweet.
Cooking class: putting it all together
In the cooking class, Jonathan and Chef Dawn show you how to make several SANE meals, and variations of some of them, each taking less than 20 minutes to prepare. Chef Dawn has a talent for making yummy food that is simple to prepare. She uses smart substitutions to create diabesity defeating and setpoint-lowering versions of many favorite dishes.
Here are just a few of the foods Jonathan and Chef Dawn show you how to prepare in the cooking class.
- Diabesity Defeating Blueberry Waffles
Cheesy Smoked Salmon Mini Quiches
- Setpoint-Lowering Mashed “Potatoes” and Pasta
- Irresistible Vegetables
The way to make a setpoint-lowering, diabesity-ending meal is to include 3 non-starchy vegetables + 1 nutrient-dense protein + whole-food fat + 1 seasoning or SANE condiment. It really is that easy, and Jonathan and Chef Dawn show you exactly how to do that in this cooking class.
Next step: enjoy a diabesity cooking class with SANE
Ready to finally break free from the yo-yo dieting rollercoaster by balancing your hormones and lowering your body’s setpoint weight?
Want to know the exact foods and serving sizes that are scientifically proven by over 1,300 peer-reviewed research studies to boost metabolism, burn fat and enjoy virtually effortless weight loss like a naturally thin person?
Download the free SANE metabolism boosting food list, cheat sheet, and “Eat More, Burn More” weight loss program by .
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