Lose Weight and Lower Blood Sugar by Asking These 2 Questions Before Each Meal

Episode Summary: In this episode of Blasphemous Nutrition, Aimee shares two key questions that can simplify meals and improve overall health. She emphasizes the importance of protein and produce as the foundation of nutrition, based on her 30 years of study and two decades in practice. Aimee discusses the impact of protein on weight management, blood sugar stability, and satiety and highlights the dose-dependent relationship between produce consumption and reduced mortality from all causes. She then provides practical tips for incorporating protein and produce into meals, both at home and when dining out. Key Takeaways:Protein and produce are the two most important components of a healthy diet.Protein preserves lean muscle mass, aids in glucose tolerance, and provides satiety.Consuming more produce is associated with reduced mortality from all causes.Aim for one quarter to one third of your plate to be filled with quality protein sources.Incorporate four to five servings of produce per day, focusing on green, yellow, and orange vegetables.If these nutrient-dense foods give you tummy troubles, seek professional assistance so that you can resume a broader diet.Notable Quotes:"When people make a commitment to produce and aim to make up to half of their plate from vegetables and a smattering of fruit, they find that they ache less, their labs normalize, their energy stabilizes, and their cravings plummet." - Aimee"Protein is a powerful tool for a healthy weight as it preserves our lean muscle mass, which then has a huge influence on our ability to tolerate glucose and our overall metabolic health." - Aimee"Vegetables can play a multifactorial role in keeping us vital into our elder years." - AimeeResources:Photography by: Dai Ross Photography Podcast Cover Art: Lilly Kate Creative Blasphemous Nutrition on SubstackWork with AimeeEmail a screenshot of your review to [email protected]!Book Recommendation: Metabolic Effect by Jade TetaElango, Rajavel et al. “Evidence that protein requirements have been significantly underestimated.” Current opinion in clinical nutrition and metabolic care vol. 13,1 (2010): 52-7. doi:10.1097/MCO.0b013e328332f9b7Kurata, Hideaki et al. “Dietary protein intake and all-cause mortality: results from The Kawasaki Aging and Wellbeing Project.” BMC geriatrics vol. 23,1 479. 9 Aug. 2023, doi:10.1186/s12877-023-04173-wAune, Dagfinn et al. “Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality-a systematic review and dose-response meta-analysis of prospective studies.” International journal of epidemiology vol. 46,3 (2017): 1029-1056. doi:10.1093/ije/dyw319Breakdown of the Aune paper with most protective produce options: https://thesynapse.net/fruit-and-veg-10-better-than-5/CHAT ME UP: let me know what's on your mind by texting here! Find Research Citations and Transcript at Blasphemous Nutrition on SubstackWork with AimeePhotography by: Dai Ross PhotographyPodcast Cover Art: Lilly Kate CreativeHow to Leave a Review on Apple Podcasts Via iOS Device1.   Open Apple Podcast App (purple app icon that says Podcasts).2.   Go to the icons at the bottom of the screen and choose “search”3.   Search for “Blasphemous Nutrition”4.   Click on the SHOW, not the episode.5.   Scroll all the way down to “Ratings and Reviews” section6.   Click on “Write a Review” (if you don’t see that option, click on “See All” first)7.   Rate the show on a five-star scale (5 is highest rating) and write a review!8.   Bask in the glow of doing a good deed that makes a difference!