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Summary
On episode 378 of 40+ Fitness, Coach Allan sits down with Dr. Josef Arnould, a chiropractor, strength training coach, and nutritional counselor with almost 40 years in practice at his clinic, Strength for Life, and author of American Diet Revolution.
Josef argues that the modern American diet, especially grains, is quietly costing us muscle and adding body fat every single year we let it slide, and that most of the nutrition advice we grew up with was never based on solid science in the first place.
The conversation covers his five “armaments” for fighting back, why whole wheat and oatmeal spike blood sugar harder than table sugar, and six practical tactics for beating nighttime cravings.
Links
- https://strengthforlife.com
Key Takeaways
- Josef’s five armaments for fighting back against obesity: educate yourself with current nutrition research, eat for well-being by applying what you learn, economize by not chasing the cheapest food, ecologize by treating what you eat as your internal environment, and exercise.
- Grains are “the fossil fuels of the human diet.” Undigested proteins from grains, like the lectin wheat germ agglutinin, combine with blood sugar to form AGEs (advanced glycation end products) that deposit in joints, eyes, and the brain, contributing to arthritis, cataracts, and dementia.
- Whole organic wheat and oatmeal spike blood sugar harder than table sugar. On the glycemic index, white table sugar scores 59, while whole organic wheat scores 72 and oatmeal scores 66, meaning a typical “healthy” breakfast can raise blood sugar faster and longer than a spoonful of sugar.
- Blood sugar spikes trigger insulin, which suppresses the hormones that stop overeating. Insulin release blocks leptin (the hormone that tells your brain you’re full) and glucagon (the hormone that releases stored fat for energy), which is why grain-heavy meals tend to leave you wanting more.
- Eat for well-being by cutting two things and adding two things. Eliminate foods that spike blood sugar and foods that inflame the gut (grains and wheat top both lists), and add fermented foods for beneficial gut bacteria and good fats like avocado and egg yolks.
- The six nighttime weapons of fat mass destruction. When cravings hit after dinner, Josef recommends something sour (sauerkraut or a pickle), an herbal tea, high-cacao chocolate or coconut, brushing and flossing your teeth, a short walk, and simply going to bed earlier.
- Sarcopenia quietly erodes strength starting in your 20s. Josef cites research showing the average American loses about half a pound of muscle a year between ages 25 and 55 while gaining about a pound and a half of fat a year, making 40 the real midpoint to start reversing the trend.
- Josef’s three strategies to get and stay well: exercise, with strength training specifically to fight sarcopenia; eat for well-being by removing toxic foods and adding the nutrients your cells need to rebuild; and prioritize rest, relaxation, and loving relationships with the people around you.
“Whole organic wheat will raise your blood sugar higher, faster, and longer than table sugar.”
Dr. Josef Arnould
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