Dr. Kulka’s 5 Food Rules

Dr. Kulka’s 5 Food Rules

As a practicing physician, I get the chance to speak to patients daily about the decisions they make when eating. I always tell them the best way to eat is to plan a day in advance, which is part of my S3 program’s guidance. However, there are 5 simple things you can do to help make better eating decisions:

  1. Avoid most products that are packaged in a bag: If it’s in a bag it’s usually processed and full of carbs. This includes pretzels, chips, cookies, and crackers. If you absolutely need your carb fix then pick up the 100-calorie small individual snack bags. These will limit your intake while satisfying your craving. A rare exception to this rule is fresh-bagged veggies or real fruit (carrots & apple wedges.) I do not mean bags of processed dried fruits and veggies!
  2.  Pasta, rice, potatoes, and bread products: Instead have fresh fruit, veggies, salads, and lean meat. Stay away from the buns and bread before dinner while eating out.
  3. Ice cream and frozen yogurt: Instead try a healthy fruit and veggie smoothie and add chocolate or vanilla protein powder for that sweet taste. Consider frozen blended bananas. They taste better than frozen banana yogurt.
  4. Breakfast cereal: Most cereals are full of processed carbs that offer little nutrients. Cereals also inadvertently cause insulin spikes that induce hunger. Instead try Greek yogurt or steel cut oatmeal with fruit and nuts in the morning.
  5. Processed foods: Processed foods generally lack the thousands of nutrients found in natural foods. If it grows in nature then it’s likely healthy and good to eat. These are foods like veggies and fruits, which are full of vitamins and minerals. Eat them all day, feel great and watch the pounds shed away.

Use these tips daily and they will become part of your subconscious eating decisions routine. If you enjoyed this article, please read my thoughts on whether exercise or diet is more important for weight loss.

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Dr. Kulka

Dr. Kulka is a board-certified family medicine physician with 20 years of clinical experience. Placing an emphasis on improving wellness and avoiding illness, Dr. Kulka has a passion for educating people about their health, weight loss options, and specific medical concerns in an easy-to-understand way.

If you, like so many people, struggle to be consistent with your healthy diet and exercise routine, or feel overwhelmed and unsure where to start on your journey to a healthier lifestyle, check out our Seriously Simple Steps to Health and Wellness program.

Its About The Portion Size

Its About The Portion Size

Think about this: bears eat fish and vegetation and look how big they get! It’s definitely about what you eat, buts it’s also about how much. If you eat enough of anything, you can gain weight.

I’ve told you a lot about how to make healthier eating choices and how to plan ahead to make these choices, but you really need to know how much of these healthier choices you should be eating, i.e., you need to know about serving sizes and measuring a specific portion size. The truth is that if you eat too much of anything, it’s not good for you. And these days, our plates seem to be getting bigger and bigger both at home and at restaurants too.

Use a seriously simple method to determine portion size

Measuring a serving size can be quite simple, even using the parts of your hand! Using this method to determine your unique portion size makes sense because smaller people have smaller hands, and bigger people have bigger hands.

A fist or cupped hand is equal to 1 cup. And one serving of raw or leafy green vegetables equals 1 cup. One serving of cereal, cooked pasta, or rice equals ½ cup. The same goes for a serving size of cooked or raw chopped vegetables or fruit.

Your palm is equal to 3 oz. of meat. One serving of lean meat (poultry, fish, shellfish, beef) equals 3 oz. (your palm!) And you should be eating two serving sizes of raw meat (or two palms) as part of your daily diet. 

A thumb is equal to 1 oz. of cheese. You should eat 2-3 servings of dairy per day, and 1 ½ – 2 oz. of low-fat cheese counts as one of these servings.

Your thumb tip is equal to 1 teaspoon. This measurement is good for high-fat foods you should keep at a minimum, such as peanut butter or mayonnaise. It is also good to know that a tablespoon equals three teaspoons (or three thumb tips!)

A handful is equal to 1-2 oz. of snack food. 1 handful is equal to 1 oz. of nuts and small candies. For chips and pretzels, two handfuls are equal to 1 oz.

And finally, one tennis ball is equal to 1 serving of fruit. You should be eating 2-4 daily servings of fruit.

Think about your next meal and snack

So before you grab a few handfuls or your favorite snack, spread on too much mayonnaise on your sandwich, or eat a large bowl of pasta take a good look at your hand, and think about how much you really should be eating.

Do you have any good ways to remember how much to eat in a portion size? I’d love to know! Please share your thoughts at our Facebook page.

In the meantime, save this image to your phone or print it out as a reminder of how you can measure serving sizes for your meals, and help to control your weight by practicing portion size control.

Use this guide

Portion size using hand

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Is Diet More Important than Exercise for Weight Loss?

Women in gym with weights

Is Diet More Important than Exercise for Weight Loss?

In my professional experience as a physician, I’ve noticed that many people who struggle to lose weight devote too much time to the treadmill, not the salad bar. 

As I tell my patients, “Six-pack abs are made in the kitchen, not the gym.”

Common sense leads you to think that exercise is enough to burn excess calories, but many people are surprised to learn how little calories exercise actually burns. 

While some sources differ, the average person only burns around 100 calories per mile of running. That means you would have to run about 2 miles to burn off one Krispy Kreme glazed doughnut (240 calories).

The unfortunate truth is that if exercise were enough to help people lose weight, many wouldn’t struggle. Top this off with cheat days which people think they earn from hitting the treadmill or fad diets that encourage indulgence, and it’s very easy to self-sabotage your weight loss journey. 

So let’s discuss why diet is more important than exercise for weight loss and a formula to combine diet with exercise to compound your weight loss results. 

The Problem with Prioritizing Exercise Over Diet

According to a meta-analysis of several studies, scientists found that energy levels and expenditure did not correlate with weight loss in children. 

The primary problem with prioritizing exercise over your diet is that exercise is often insufficient to create the caloric deficit required for weight loss. 

For example, suppose the average person burns 1500 calories daily through natural metabolism and an added 300 through vigorous jogging. In that case, they will need to consume less than 1800 calories to lose any weight. 

However, the average American consumes around a whopping 3600 calories daily. 

If you’re not counting your calories, no amount of exercise will allow you to shed weight if you’re consuming the average American diet. 

Exercise may also increase your appetite and cause many people to overindulge, thinking they have earned it. 

Lessons Learned:

  • Exercise burns fewer calories than you think.
  • Relying solely on exercise without counting calories makes it difficult to reach a deficit. 
  • Exercise may increase appetite and cause overeating. 
  • Maintaining vigorous exercise is incredibly difficult (and sometimes dangerous). 

Why Is Diet More Important for Weight Loss?

It may be true that we live more sedentary lives, but a more significant concern is the number of processed foods and sweets we consume. 

The main problem with the average can of cola, which is around 182 calories, is not that it’s high in calories but that it’s designed to make us hungrier. One NIH study found that ultra-processed foods like soda and candy trigger the hunger hormone ghrelin, which may lead to overeating. 

Furthermore, processed foods lack complex carbs, fiber, and protein and are easily processed, making it more difficult to feel satiated after consuming them. 

It’s also important to point out that processed foods lead to gut inflammation and are linked to depression, which may impact eating habits, digestion, and energy levels, leading to greater inactivity. 

One way I’ve heard it described is that the amount of food you eat (i.e., calories) impacts how you look, but what you eat impacts how you feel (i.e., energy). In turn, eating crappy foods that make you feel crappy forces you to supplement your depression and exhaustion with more foods, continuing the cycle!

Eating fiber-rich foods will help you feel fuller longer and suppresses ghrelin and insulin levels, so you don’t have as many cravings! 

Additionally, it’s estimated that 10-20% of the calories we burn are through digestion. So consuming more protein, which has a higher thermic effect than carbs (10-25% compared to 5%), boosts metabolism and helps you transfer fat to muscle growth. 

Lessons Learned:

  • The foods you eat impact how full and hungry you feel. 
  • Eating foods rich in fiber suppresses hunger and makes you eat less. 
  • Protein-rich foods boost metabolism. 
  • Nutritionally-dense foods improve organ function and digestion, which impacts energy levels. 

What Is the 80/20 Rule for Weight Loss?

So what is the right formula of diet and exercise required to lose weight? 

Clearly, exercise has several benefits for weight loss, including boosting metabolism, lowering blood pressure and insulin levels, and aiding us in sleep–another important factor in weight loss. 

However, diet is still more important. But how much more important?

Generally, I like to promote the 80/20 rule of weight loss or the Pareto Principle–which can be applied to many things. 

The standard 80/20 rule of nutrition is that you should eat a clean diet 80% of the time and allow for indulgence in the other 20%.

However, we can also adapt this rule to weight loss and say that diet accounts for 80% of weight loss results and exercise the other 20%. 

In the example above, if the average person burns about 300 calories through cardio, they have increased their ability to achieve a calorie deficit by 20% (considering the average BMR is 1500 calories). However, maintaining a strict diet will be required for the other 80% of the day to achieve their goals.

Another way of thinking about it is the number of opportunities you have in a day to shed weight. For example, if you only go to the gym once a day but eat 2-3 meals a day, plus 2-3 snacks, exercise accounts for around 20% of the number of times you influence your caloric intake

To achieve the best weight loss results, focus 80% of your effort on eating clean meals and the other 20% on slightly boosting your metabolism through regular exercise. 

By following this rule, you can reduce the intensity of your workouts to walks and low-impact exercises while simply reducing the amount you eat to achieve better weight loss results. 

Lessons Learned:

  • Combining diet and weight loss allows you to maximize your weight loss results.
  • Diet should require 80% of your focus.
  • Average exercise (~30-60 minutes per day) only has a 20% impact on your BMR.
  • Following the 80/20 rule allows you to engage in low-impact exercises and still lose weight. 

Other Considerations for Weight Loss

As anyone who has followed my S3 program can attest, weight loss is a trend and not a straight line. No simple workout or diet pill can get us the sustainable results we need. 

I like to stress to my patients that our metabolism is linked to a matrix of factors, including our:

  • Sleep
  • Muscle mass
  • Age
  • Genetics
  • Gender
  • Environment
  • Hormones
  • Stress

Fortunately, diet and exercise can positively influence these factors, resulting in overall wellness and higher metabolism for weight loss. 

Overall, the best way to achieve sustainable weight loss is to practice wellness, eat a clean diet, and exercise regularly. Over time, you can program the body to work for you and not against you. 

 

If you enjoyed this article you may like reading my thoughts on Probiotics.

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Dr. Kulka

Dr. Kulka is a board-certified family medicine physician with 20 years of clinical experience. Placing an emphasis on improving wellness and avoiding illness, Dr. Kulka has a passion for educating people about their health, weight loss options, and specific medical concerns in an easy-to-understand way.

If you, like so many people, struggle to be consistent with your healthy diet and exercise routine, or feel overwhelmed and unsure where to start on your journey to a healthier lifestyle, check out our Seriously Simple Steps to Health and Wellness program.

Ultimate Guide to Time-Restricted Eating and Benefits

Wall Clock

Ultimate Guide to Time-Restricted Eating and Benefits

So many fad diets focus solely on what we eat and not the why, when, or how. 

However, a new study from the journal Cell Metabolism found that the later people ate during the day, the more hungry they were throughout the day. 

Part of losing weight is limiting our desire to snack and overeat, contributing greatly to weight gain. That’s why most mainstream diet plans forgo simple carbs for high-protein meals or complex carbohydrates that help us fight snack cravings. 

The science is simple; to lose weight, you need to consume less than your basal metabolic rate (or how many calories your metabolism burns). 

One way to accomplish this is to eat less. But that may be difficult to do when you eat your meals socially or if your meals don’t make you feel full. 

One ancient hack humans had learned long ago is the practice of fasting, which can cleanse the body of toxins and also turn it into a fat-burning machine. Time-restricted eating offers a modernized approach that has shown universally positive results.

As you’ll find out, by controlling when we eat, we can program our bodies to work for us instead of against us. 

What is Time-Restricted Eating?

Time-restricted eating is a dietary approach that limits the number of hours individuals can consume calories to a small 6-12 hour window. 

While I mentioned fasting before, time-restricted eating does not involve calorie restrictions like intermittent fasting. As a result, time-restricted eating allows people to eat as much as they want within their eating window but gives the body time to digest and burn excess fat before their next eating window. 

The body relies on excess glucose stored from carbohydrates for up to eight hours before tapping into fat reserves. So by giving the body time to burn off excess glucose and sugars, it allows the body to burn fat for fuel. 

Strangely enough, the biggest benefit of time-restricted eating might be for your sleep. Research shows that time-restricted eating can improve our circadian rhythm and help us sleep better.

So why is this important? According to one study, people who slept less during a 14-day period had a 55% decline in fat loss. 

Not only do we burn calories during sleep, but our sleep impacts our hormones and hunger level. In sum, not eating 3-4 hours before bed on a time-restricted eating schedule will help our sleep and help our bodies burn more calories. 

Summary

Time-restricted eating is a dietary approach that allows people to consume as many calories as they want within a 6-12 hour window. This helps people tap into fat stores and sleep better, which allows them to lose weight more easily. 

 

Does Time-Restricted Eating Work?

Research shows that time-restricted eating is beneficial, though not more beneficial than a low-calorie diet. A recent New York Times article found that time-restricted eating had no additional benefits when paired with a calorie-restriction diet–though patients still lost weight. 

However, additional research from the JAMA Network found that moving time-restricted windows to earlier in the day (7 am to 3 pm) did improve weight loss results, blood pressure, and other biomarkers. 

Furthermore, studies in mice have found that timing when you eat calories can impact gene expressions and your circadian rhythm, influencing a range of factors, including your sleep, blood pressure, and heart health. 

While time-restricted eating may not be better than a low-calorie diet short-term, we do know that calorie deprivation lowers our metabolism, which causes many people to regain the weight they lose. 

Time-restricted windows without calorie deprivation don’t impact our metabolisms as long as we consume at least 200-300 below our basal metabolic rate. 

In sum, time-restricted eating’s benefits may help other processes that influence weight loss, most notably sleep. Further, research points out that the earlier you close your time-restricted window, the better it is for your health. 

 

Summary

Time-restricted eating is effective for weight loss–especially the earlier in the day you eat–and may be more effective long-term than low-calorie diets. 

 

Benefits of Time-Restricted Eating

  • Eat Less: While time-restricted eating does not involve calorie restriction, limiting when you eat will prevent you from overeating and snacking outside of your eating windows.  
  • Improved Sleep: Eating before bed impairs your sleep, so people recommend not eating 3-4 hours before bed. 
  • Improved Heart Health: Some studies suggest that time-restricted eating could help lower bad cholesterol, improving your heart health. 
  • Lower Blood Pressure and Sugar: Researchers have shown that time-restricted eating can help reduce blood pressure and blood sugar levels. 
  • Improved Quality of Life: Time-restricted eating allows people to eat normal meals without significant calorie restrictions and still enjoy weight loss benefits. 

Is Time-Restricted Eating Good for You?

 

Yes, time-restricted eating is good for you if practiced responsibly. Unlike fasting, there is very little risk to your body of fainting or consuming too few calories. 

However, eating your normal or recommended amount of calories within a window without overdoing it is essential. 

Overall, time-restricted eating has proven helpful for weight loss and provides several other benefits. 

Summary:

There are very few health risks to time-restricted eating, and it has several proven benefits. 

 

What is the Best Time-Restricted Eating Schedule?

As a general rule, the earlier in the day you eat and the smaller your schedule, the more benefits you will reap. 

As previously stated, researchers from the JAMA Network found that eating between 7 am and 3 pm produced the highest benefits for individuals, including weight loss and improved mood. 

Eating earlier allows you to consume most of your calories early, so you have more time to burn them during the day. 

Plus, early schedules allow you to fuel up before and after the gym if you exercise, further compounding your weight loss benefits. 

Summary

 

Research suggests eating between 7 a.m. and 3 p.m. is the best schedule. Generally, the earlier and smaller the schedule, the more you benefit. 

How to Start Time-Restricted Eating

Starting a time-restricted schedule may require you to shuffle around a few things in your life to accommodate your new eating schedule. So here’s how to get started. 

Pick a Schedule

First, pick an eating window of 10-12 hours to get started to ease you into the process. Since most nutritionists recommend eating early, consider starting your schedule at your normal wake-up time and adding up the hours. So if you wake up at 8 am, end your schedule for a 10-hour window at 6 p.m. with no food after that time. 

I recommend ending your eating window 3-4 hours before bed so that you can improve your sleep and burn calories while you sleep. 

Don’t Skip Breakfast Entirely

It’s very tempting for people who practice intermittent fasting or time-restricted eating to forgo breakfast and eat later in the day.

Well, not only does a later schedule impact your sleep, but studies show that a big breakfast will actually curb your hunger throughout the day. 

It turns out breakfast is the most important meal of the day.  

Time Workouts Around Eating Windows

Eating before and after a workout allows you to fuel up for the gym, so you stay more motivated and build muscle, which tears through calories. 

In addition, you’ll be able to put those calories to work immediately after you start eating. 

Again, morning exercise offers the best benefits, so if you have to adjust your schedule to wake up earlier and go to bed earlier, I highly recommend it. 

Skip the Snacks

While time-restricted eating doesn’t restrict your calories, I highly recommend you lay off of the snacks during your window. The more you snack and the later you do, the hungrier you will be later in the day, making it harder to stick to your eating windows. 

Watch What You Eat

Time-restricted eating is not an excuse to eat whatever you want, especially if you’re trying to lose weight. Replacing simple sugars with complex carbs and fiber that help us feel fuller for longer will help us reduce snacking and avoid overeating during our eating windows. 

Besides, you want to get as many nutrients as possible during your eating window to feel satiated and energized during the day. 

Stick to Your Schedule

Finally, you need to stick to your eating schedule if you want to see positive results. While results will not be instantaneous, they will arrive slowly. 

One or two cheat days are not the end of the world, but the more you break your fasting window, the harder it will be to maintain consistency. 

In sum, time-restricted eating has been demonstrated to be an effective tool for weight loss.  

Be sure to develop an eating schedule that works for you, though you may derive more benefits from an earlier eating schedule. Whatever you decide, be sure to stick with your schedule and go back to it, even if you have a few cheat days here or there.

Time-Restricted Eating FAQs

Can you drink coffee while time-restricted eating?

Yes, drinking black coffee does not break your fast. With that said, it’s important to drink your coffee black, though adding some healthy fats won’t be the end of the world. Just avoid sugar and creamer. 

Does time-restricted eating slow your metabolism?

Generally, time-restricted eating should not slow your metabolism if you do not limit your calories too significantly. As a rule, I recommend my patients not deprive themselves of over 200-300 calories below their basal metabolic rate. 

What is the difference between time-restricted eating and intermittent fasting?

Time-restricted eating places greater emphasis on eating within a specific time window, allowing you to eat whatever you want within that window. On the other hand, intermittent fasting may involve calorie restriction and prolonged fasting from time to time.

If you enjoyed this article, check out my Seriously Simple Steps program and learn how to take charge of your health and fitness.

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Skip the Fad Diets. This is the Hottest New Health Craze

Skip the Fad Diets. This is the Hottest New Health Craze

The cat is out of the bag. The genie is out of the bottle. I noticed it a few years ago while traveling on the West Coast and then in Colorado. I see it happening all around us, and I am really impressed with this new “craze.”

It’s the new fad in diets, the next big thing, the new magic trick to losing weight, building more energy, and feeling great while becoming healthier is (drum roll please….) eating healthy foods! 

Eating natural and freshly grown foods, as our ancestors did, is at long last becoming popular once again. Likewise, consuming processed foods and processed carbs seems to be on the way out. 

Weight loss is nearly inevitable when we shift away from processed foods and starts almost immediately for those transforming their diet. I have noticed this trend with many of my patients and friends, as well as with myself. 

For example, I’ve been making healthy smoothies for breakfast and snacks for several years. I’ve also been juicing vegetables and fruits for one full day every week. I see many others following suit. 

Practically every single day, I meet another happy convert in my practice or in public. And why are they so happy? They see and feel results within days of improving their diet! 

So the questions become, are fad diets actually effective, and what is the best way to lose weight? Make sure you read to the bottom to find 5 Healthy Eating Habits that Lead to Weight Loss.

The Problem with Fad Diets

Many nutritionists and doctors always warn against fad diets. However, many of us are inundated by influencers across the web who share results from their journey with keto and actually lose weight. 

So what is the disconnect? 

While fad diets may offer short-term weight loss results, they often don’t offer sustainable results. In my practice, I’ve noticed people who shed lots of weight put the weight back on and then some. 

According to a study of contestants from one season of the Biggest Loser, almost all of the 14 contestants who lost weight put it back on, plus more weight on top of it. However, there are many reasons for this trend. 

Sustainability

First and foremost, most diets, including Keto, Paleo, Atkins, or South Beach, can be highly difficult to maintain over a lifetime. For example, it’s difficult for people to avoid carbs for the rest of their life, which is why a majority of people who go on Keto fail. 

Other restrictive diets suffer from this same dilemma. However, more dangerous to the individual than the restriction of certain tasty foods is the number of nutritional deficiencies that can occur from fad diets. 

Nutritional Concerns

Dieting requires balance, which is typically not promoted by fad diets. For example, many fad diets place people into significant calorie deficits, which can eat away at muscles and make people feel sluggish and tired. 

Other diets may promote too much of one thing, such as protein and fats, at the behest of carbs, leading to an unbalanced diet. 

Overall, individuals who experience dehydration, excessive hunger, or fatigue should quit a fad diet immediately before harming their body or liver. 

Miscalculating Metabolism

Unfortunately, our bodies have evolved over time to ensure we always have the proper fuel for essential bodily processes. While suitable for survival, this makes weight loss difficult.

Studies show that extensive caloric deficits decrease your body’s basal metabolic rate, meaning even though you consume fewer calories, your body is burning less for survival. In turn, eating what would have been a normal portion of food two months ago will now lead to weight gain. 

Another reason fad diets can fail is that they target the wrong things, such as water weight, which only delivers short-term results. 

What We Eat Matters as Much as How Much We Eat

When it comes to dieting and weight loss, willpower becomes very important. While eating fewer calories than your basal metabolic rate (if done appropriately) will help you lose weight, this is highly difficult if your diet is filled with processed foods. 

Unfortunately, many processed foods strip the fiber and water content out of foods, meaning that they are digested faster and leave people unsatisfied. Eating more fibrous foods, such as fruits and vegetables, will help you stay fuller for longer and allow you to eat fewer calories to feel full. 

Additionally, other complex carbohydrates also are released into the bloodstream more slowly, allowing people to feel longer. If overeating or lack of self-control is an issue, eating high-fiber foods is a great solution.

I’ve witnessed this principle in action in my personal practice. For example, I just ran into a colleague who lost 30 pounds over the past six months. He looked great, and I asked what he had been doing and how he had found success. 

He explained that he had read just a few of my blogs about eating healthy and followed my lead on eating more naturally and “crowding out”  processed foods slowly over time. He has been filling up on smoothies for breakfast and big salads for lunch and dinner. He supplements his diet all day with fruits. He says he is never hungry and now has more energy than ever!

Overall, what you eat greatly influences how much you are likely to eat. 

Why Healthy Eating Is Becoming so Popular

If the rise of diet fads indicates anything, it’s that people are searching for healthier solutions to the processed foods we eat every day. 

Everywhere I go, I notice people who avoid sandwiches and processed carbs by ordering healthy salads and entrees without bread, pasta, rice, and starches. 

While traveling to the West Coast several years ago, I noticed that most restaurants, convenience stores, and food outlets offer healthy smoothies, vegetarian options, and natural foods. These healthy offerings were ubiquitous on every menu, sign, and advertisement. 

This obviously makes it easier for people to choose healthy options and the people in that area seemed healthier, thinner, and more vibrant. 

In some ways, the move to greener and healthier options represents two significant shortcomings of fad diets. First, they simply are not as effective as eating healthy foods and adopting healthy eating habits. 

Secondly, many diet fads are not convenient, especially for people on the go. For example, someone on the keto diet has very few options for eating at a takeout restaurant aside from taking the bun off of their burger. Even getting fruits or a salad with dressing can cause them to abandon ketosis. 

Instead, adopting healthy habits like eating healthy foods with better nutritional content and eating food more slowly can lead to better results. 

5 Healthy Eating Habits that Lead to Weight Loss

This leads me to another important point: how you eat your food is just as important as what you eat. 

This may be a surprise to modern Americans conditioned on indulgence instead of austerity. 

However, managing weight loss and eating healthy comes with adopting the right habits. Here are five important healthy eating habits that everyone should adopt to be more healthy. 

  • Limit sugar intake

One reason to read labels is to avoid sugar, which is a fast-acting carbohydrate that can spike insulin levels, damage the gut, and make us crave more food. Replacing sugar with complex carbs will not only curb cravings but also give you more essential nutrients. 

  • Supplement meals with high-fiber foods

If you’re looking for a quick snack or meal to curb cravings, opt for a high-fiber vegetable or fruit. Fiber is great for digestion and is more slowly absorbed by the bloodstream, helping us feel fuller for longer. 

  • Hydrate before meals

Another way to cheat your body and feel fuller with fewer calories is to consume more water before meals. Water fills our stomachs, slows digestion in our stomach, and helps us feel fuller while giving us much-needed hydration. 

  • Consume meals slowly

According to research, it takes up to 20 minutes for our bodies to signal to our brains that we are full. Unfortunately, by eating as quickly as possible, we bypass this mechanism and consume more than our bodies are willing to handle. Overeating doesn’t just put your diet at risk but could lead to digestive issues, such as reflux and gallbladder issues. 

  • Eat More High-Protein Foods

Supplementing heavy-calorie meals with high-protein meals is a great way to feel satiated faster and also stimulate ATP production in cells that help burn more calories. Thanks to the latter, adding more protein to meals can help you burn more calories at rest.

However, I highly suggest eating plant-based proteins that are not high in saturated fats and give you all of your necessary vitamins and minerals. 

You have already arrived at my program website for Seriously Simple Steps, which covers the topic of eating healthy foods throughout the program, and provides more detailed lists of the types of foods you can consume to help you reach your weight and fitness goals. Check out the program today! 

You Can’t Shortcut Weight Loss

As I’ve witnessed in my practice, fad diets are highly unsustainable and sometimes dangerous. Now, this doesn’t mean some diets, such as the Mediterranean diet, are bad diets, but that eating a balanced diet and adopting healthy eating habits are just as important for weight loss. 

Most importantly, there is no magic pill or smoothie to promote total weight loss. Physical health, like mental health, requires adopting a disciplined and balanced approach that may take months, if not years, to achieve that payout we all desire. 

However, we should be thankful that by adopting these healthy habits, we can hold onto them for life and use them in other areas in our life that would not be possible if dieting was as easy as taking a pill or eating the same protein shake day in and day out. 

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The Science behind Wegovy and other new GLP-1 weight loss meds.

The Science behind Wegovy and other new GLP-1 weight loss meds.

Everyone wants the secret to weight loss, and drugs are often seen as an easy shortcut, though they may provide significant consequences. 

One drug that many of my patients have asked me about lately and which has been making headways across the media is the rise of injectable GLP-1 agonists for weight loss. 

However, only two GLP-1 agonists, Wegovy and Saxenda, have been approved by the FDA for weight loss, while many GLP-1 agonists are primarily used to regulate blood sugar levels in diabetes patients. 

With that said, there are many questions surrounding this new class of drugs. Do GLP-1 agonists work for weight loss? Can non-diabetics take these weight loss injections? 

Let’s dispel the mystery behind GLP-1 agonists and determine whether these injections are right for you and your weight loss journey. 

What Are GLP-1 Agonists?

GLP-1 agonists mimic the same function as glucagon-like peptides, which are hormones secreted in the intestines that increase insulin levels and suppress glucagon secretion. 

Insulin helps cells absorb glucose to power your body, while glucagon is a hormone responsible for raising blood sugar levels. Unfortunately, people who struggle with diabetes have higher insulin resistance which allows glucose to build up in the blood leading to hyperglycemia. Hyperglycemia can lead to several adverse outcomes, including increased hunger and thirst. 

How Do GLP-1 Agonists Work?

GLP-1 agonists mimic the secretion of glucagon-like peptides, which have shown promise in the suppression of glucagon and the increase in insulin resistance. GLP-1 agonists also delay stomach emptying to prevent glucose spikes and reduce hunger over time. 

Additionally, glucagon-like peptide 1 may possess anti-inflammatory properties, which may be one reason it helps with insulin resistance. Due to theories that chronic adipose tissue inflammation leads to insulin resistance, GLP-1 may also lower insulin resistance via other mechanisms. 

Every GLP-1 agonist works differently. All but one GLP-1 agonists have to be taken by injection, and as mentioned above, only two are approved for weight loss: Wegovy and Saxenda, from the Danish healthcare company Novo Nordisk . 

Generally, we divide GLP-1 agonists into short-acting or long-acting drugs, which impact the body slightly differently. 

For example, short-acting GLP-1 may delay stomach emptying, which can help reduce glucose levels after meals. On the other hand, long-acting GLP-1 agonists work by stimulating greater insulin production in the pancreas to help absorb glucose more easily into the body’s cells. 

Aside from helping people who struggle with diabetes, regulating blood sugar levels can also control hunger and thirst to prevent overeating. 

Additionally, the positive effects of losing weight with GLP-1 agonists have been shown to also improve cardiovascular health and cholesterol levels. 

For this reason, there is some optimism that GLP-1 agonists can be useful as weight loss products.

How Do GLP-1 Agonists Work for Weight Loss?

GLP-1 agonist injections may effectively curb hunger in patients by delaying the emptying of food from the stomach and into the small intestine. In turn, people who take GLP-1 agonists will feel fuller for longer after a meal.

Additionally, GLP-1 agonists can also prevent overeating associated with hyperglycemia by regulating blood sugar levels.

The non-Brand names of the two GLP-1 agonists that are currently approved for weight loss are Liraglutide (brand name Saxenda) and Semaglutide (brand name Wegova). 

Both are long-acting agonists taken via subcutaneous shots, with Semaglutide administered weekly and Liraglutide administered daily. While both have shown some effectiveness for patients, there are some risks and downsides. 

How Safe Are GLP-1 Agonists?

Early clinical trials of Semaglutide have shown the GLP-1 agonist is relatively safe, with a majority of adverse events considered mild. The most common side effects reported were nausea, GERD, flatulence, abdominal pain, diarrhea, constipation, fatigue, headache, and other gastrointestinal symptoms.

Do GLP-1 Agonists Cause Hypoglycemia?

One common concern many people have is whether GLP-1 can work too well and cause low blood sugar levels (hypoglycemia). 

Fortunately, GLP-1 agonists have not been shown to cause hypoglycemia in normoglycemic patients, meaning that it is currently considered by doctors to be safe to take whether you are diabetic or not. However, the risk of hypoglycemia largely depends on individual risk factors and should ALWAYS be discussed with your doctor. 

Are GLP-1 Agonists Worth It for Weight Loss?

This leads us to our ultimate question: are GLP-1 agonist shots worth the risks? 

One study from the New England Journal of Medicine found that patients who took Tirzepatide ( a GLP-1 agonist not approved for weight loss) enjoyed a 20% greater weight production than placebo groups who had not taken the drug. 

Similar findings have also found that Semaglutide helped patients shed around 15% of their total weight. 

However, while these drugs may come with mild side effects, these drugs are generally not recommended for anyone under a BMI of 30. 

Furthermore, many of these drugs are:

  • Highly expensive
  • Not covered by insurance
  • Require daily/weekly injections

While GLP-1 agonists are highly effective for people struggling with Type-2 diabetes, there may be better alternatives for regular people trying to lose weight.

Time-restricted eating, getting more sleep, and following a steady diet can be more effective and provide better long-term benefits than relying on GLP-1 injections.

Like so many other products, once patients stop using the product, the weight returns. So while GLP-1 agonists have shown effectiveness for weight loss in short-term trials, patients should wait for long-term data to see if GLP-1 agonists can help stabilize people’s weight long-term without a rebound. 

Remember, GLP-1 agonists, are effective because they suppress hunger. Therefore, adjusting eating schedules and consuming fewer calories is all achievable without spending thousands on injections with potentially serious side effects. 

Takeaways

GLP-1 agonists offer great promise in the treatment of diabetes and have been shown to be effective in helping patients struggling with obesity. However, GLP-1 agonists can be very expensive and have a host of side effects. 

Adjusting your diet, activity level, and when you eat will all prove more effective and stable at helping you lose weight over the long term. 

FAQs

Can Non-Diabetics Take GLP-1 Agonists?

Early findings indicate that GLP-1 agonists are glucose-dependent, meaning they only suppress glucagon and increase insulin in response to increased glucose. In sum, non-diabetic patients should be able to take GLP-agonists without the risk of hypoglycemia. 

Does Insurance Cover GLP-1 Agonists?

Unfortunately, no major insurance carrier covers GLP-agonists, meaning all costs must be paid out of pocket. 

Is There a Natural Alternative to GLP-1 Agonists? 

Studies have found that products like berberine, curcumin, soybeans, wheat, resveratrol, cinnamon, and several other natural ingredients found in complex carbs may boost GLP-1 activation.  

Always speak to your physician before considering or taking any new medication or supplement. 

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Dr. Kulka is a board-certified family medicine physician with 20 years of clinical experience. Placing an emphasis on improving wellness and avoiding illness, Dr. Kulka has a passion for educating people about their health, weight loss options, and specific medical concerns in an easy-to-understand way.

If you, like so many people, struggle to be consistent with your healthy diet and exercise routine, or feel overwhelmed and unsure where to start on your journey to a healthier lifestyle, check out our Seriously Simple Steps to Health and Wellness program.

The Ultimate Complex Carbs List for Healthy Eating

Complex Carbohydrates

The Ultimate Complex Carbs List for Healthy Eating

Thanks to fad diets like Keto and Atkins, carbs have gotten a bad rap over the years. 

 

However, carbohydrates are an essential macronutrient of any diet, as the average nutritionist recommends at least half of your diet should include carbohydrates.

 

Not only do carbs produce glucose required for energy and exercise, but they also aid digestion, manage cholesterol, and influence how full you feel after every meal. 

 

Nevertheless, there are healthy and unhealthy carbs, which you need to be aware of if you are on a diet program or trying to lose weight.

 

This article will explore the benefits of complex carbohydrates (i.e., good carbs) and provide a complete list of good carbs and ways to incorporate them into your diet. 

What Are Complex Carbohydrates? Understanding Carbs

Carbohydrates are composed of sugar molecules found naturally in food and broken down into glucose in our cells to power our bodies. 

 

There are two types of carbohydrates we tend to differentiate, simple and complex carbs. 

 

Simple carbohydrates consist of a single or dual sugar molecule that requires minimal effort by the body to process. Essentially, they start breaking down the moment you put them in your mouth.

 

The most common simple carbohydrates include table sugar, fructose, and other highly processed ingredients. 

 

The problem with processed foods is that they often strip the fiber and starch off the products during processing, leaving consumers with fewer nutrients. 

 

Additionally, consuming simple carbohydrates, which are often designed to taste good, can lead to overeating. They can also spike insulin levels because they are absorbed into the bloodstream quickly and give you those classic “sugar highs” and crashes. 

 

Complex carbohydrates are composed of several sugar molecules–also known as polysaccharide molecules–which require significantly more effort by the body to break down and the intestines to absorb. 

 

Vegetables, fruits, and nuts are all forms of complex carbohydrates that contain lots of nutrients and are good for the gut. 

 

The primary difference between simple and complex carbs is that simple carbs contain very few nutrients (e.g., vitamins and minerals), and complex carbs contain lots of nutrients. And, since complex carbs are more difficult to break down, they also help us feel fuller longer. 

 

There are two types of complex carbohydrates:

 

  • Fiber: A polysaccharide molecule that cannot be digested in the stomach but is broken down in the gut. 
  • Starch: A polysaccharide molecule that normal enzymes can digest. 

 

We will talk more in-depth about starchy and fibrous carbs, but both provide immense nutritional benefits and are a healthy addition to any diet. 

The Benefits of Complex Carbohydrates

Complex carbohydrates offer tremendous nutritional value and are great for curbing cravings. 

Some widespread benefits of complex carbs for weight loss and health include:

  • Higher nutritional value than simple carbs 
  • Greater feeling of fullness after meals
  • Regulating bowel movements
  • Managing cholesterol
  • Improving gut microbiota
  • Reducing glucose and blood sugar spikes
  • Sustainable energy
  • Adding complex carbs to any diet will ensure you get proper nutrients and maintain a healthy gut biome. 

Additionally, complex carbs can be a good source of satiety if you’re trying to lose weight without piling on the calories. 

Best of all, many foods rich in complex carbohydrates are tasty and versatile, making them your ultimate pal in the kitchen

The Importance of Fiber

Before we get into the list of complex carbs, I want to focus a little more on the benefits of fiber. 

 

Incorporating fiber into a diet for weight loss or any reason is especially important because it helps us feel fuller for longer and provides significant nutritional value. 

 

There are generally two forms of fiber, which we differentiate:

 

  • Insoluble Fiber: Fiber that doesn’t dissolve in water and helps regulate bowel movements (ex., Kale, seeds, almonds.) 
  • Soluble Fiber:  Fiber that does dissolve in water and helps regulate cholesterol and insulin levels (ex., Apples, beans, berries). 

 

Both forms of fiber are fundamental and can address different needs in your diet. However, soluble fiber may be more important for addressing specific health concerns, while insoluble fiber can be a healthy snack alternative to curb cravings for longer. 

 

I’d also like to mention resistant starches, which contain soluble and insoluble fiber properties. 

 

Resistant starches are not digested by the small intestine and ferment in the large intestine, feeding the good bacteria in your gut. In addition, most resistant starches provide synbiotics and prebiotics, which, if you take probiotics, can help improve your gut microbiota.  

 

With that said, I wanted to provide a complex carbohydrate list of the best sources for these macronutrients to help you find ways to incorporate more good carbs into your diet.

List of Complex Carbs and Popular Sources

Starches

Starches are a very important complex carbohydrate, which can be a good source of iron, fiber, B vitamins, and other minerals.

Starches also help us achieve satiety and provide sustainable energy throughout the day. 

In cooking, starch can be used as a healthy thickening ingredient, most often associated with cornstarch. 

Wheat-based products, potatoes, oats, and cereals are great sources of starches that can serve as a hearty breakfast or an endearing side for any meal. 

Since nearly all complex carbohydrates contain fiber of some kind, I wanted to outline a list of foods that contain starches, which you should experiment with in your diet.

  • Oats
  • Durum wheat
  • Buckwheat 
  • Einkorn
  • Cereals
  • Sweet potatoes
  • Bread
  • Bulgur
  • Emmer
  • Kamut
  • Pasta
  • Rice
  • Spelt
  • Rye

Recipe Ideas and Additions

  • Opt for whole grain cereals and oatmeal instead of sugary cereals for breakfast.
  • Make sweet potato fries as a side to any meal. 
  • Use brown rice as a side or base for grain bowls or other healthy meal options.
  • Experiment with homemade pasta to consume less processed ingredients. 

Whole Grains

You’re probably inundated with products that list whole grains on a daily basis, but what are whole grains? 

Whole grains are derived from cereals, grass-like plants, such as wheat and oats, and some non-grass plants, such as quinoa.

A whole grain is anything that contains all of the grain plants and is not refined or stripped of any of its three parts (bran, germ, and endosperm). 

Whole grains can help reduce your risk of heart disease, high blood pressure, and diabetes.  Some of the most popular sources of whole grains include:

  • Millet
  • Bulgur
  • Farro
  • Oats
  • Rice
  • Quinoa
  • Barley
  • Kamut
  • Sorghum

Recipe Ideas and Additions

  • Opt for whole wheat or whole grain bread for sandwiches. 
  • Replace traditional pasta with whole wheat pasta that’s much more fibrous. 
  • Substitute white rice for brown rice. 
  • Add brown rice, quinoa, farro, or millet as a side or the main dish for your next meal. 
  • Look for whole grain cereals at the store (Be sure to read the label for added ingredients!)
  • Substitute all-purpose flour with buckwheat or millet (account for added leavening times).

Vegetables

Next up are vegetables, which should be a staple of any diet. 

In terms of consuming healthier vegetables, I highly recommend growing your own–gardening is a great hobby to get into. Additionally, I recommend sourcing locally grown vegetables at farmer’s markets that are more nutritious.

Vitamins, like Vitamin C, are photosensitive and will deteriorate with age and light exposure. As with many nutrients, the fresher you harvest your fruit or vegetable, the more nutrients it will pack. 

In terms of eating raw and cooked vegetables, I recommend incorporating both. Raw vegetables contain higher fiber content, although they may be harder to digest for people with gut issues. Furthermore, cooked vegetables may allow for more bioavailable nutrients, which are easier to digest and absorb. 

Fortunately, almost every vegetable on this list can be served hot or cold, as a side, or herb. 

  • Spinach
  • Lettuce
  • Carrots
  • Peas
  • Mushrooms
  • Squash/zucchini 
  • Alliums (onion, garlic, leeks)
  • Asparagus
  • Swiss chard
  • Fennel
  • Cauliflower
  • Broccoli
  • Peas
  • Peppers
  • Parsnip
  • Beats

Recipe Ideas and Additions

  • Roast vegetables with oil and sea salt for a healthy snack.
  • Use natural herbs from a garden or store instead of dried herbs. 
  • Add steamed vegetables as a side with any dish.
  • Make a salad with any leftover vegetables in your garden or refrigerator.
  • Make soups and chili using vegetables.
  • Experiment with veggie-based noodles in place of pasta.
  • Add vegetables, like spinach, peppers, or asparagus, to omelets and quiche.
  • Shave vegetables like asparagus for easy digestion and use the shavings as a salad garnish.  
  • Top sandwiches and wraps with cooked vegetables like broccoli rabe. 
  • Combine vegetables like carrots and celery with sauces for a snack.
  • Juice vegetables like carrots, ginger, or celery for a healthy tonic. 
  • Create a casserole using several different vegetables.  

Fruits

It hardly seems necessary to talk about the benefits of fruits, but fruits contain several vitamins and minerals, including vitamins A and C. 

Furthermore, fruit is highly fibrous and can serve as a good snack to help curb cravings if you feel hungry.

Some fruits you can find at any American supermarket and incorporate into your diet include:

  • Berries (raspberry, blueberry, blackberry, etc.)
  • Bananas
  • Apples
  • Lemons
  • Limes 
  • Pears
  • Dragonfruit
  • Pineapple
  • Coconut
  • Melons (watermelon, cantaloupe)
  • Citrus (clementine, oranges)
  • Avocado
  • Currants
  • Dates
  • Jackfruit
  • Grapes
  • Guava
  • Kiwi
  • Kumquat
  • Jujube
  • Nectarine

Recipe Ideas and Additions

  • Substitute salty snacks like pretzels with an apple or a handful of berries.
  • Combine berries with honey and lime juice for a sweet snack. 
  • Add almond butter to apples for a fun kid’s snack. 
  • Incorporate dried fruits like raisins and banana chips for greater fiber. 
  • Add fresh fruits to salads and make your own raspberry or blueberry walnut dressing. 
  • Create smoothies with fresh fruits, milk, or alternative milk. 
  • Add fruits to yogurts for a parfait.
  • Create a fruit salad for a dinner appetizer. 

Beans and Legumes

Beans and legumes are all-natural foods that are low in fat and contain several important nutrients, such as folate, iron, B vitamins, and zinc.  

In particular, beans are a great source of fiber and protein–especially if you are on a vegetarian diet. 

With that said, you can buy several different bean varieties and legumes at affordable prices in the supermarket. 

  • Black beans
  • Fava beans
  • White beans
  • Kidney beans
  • Green split peas
  • Chickpeas 
  • Lentils
  • Lupins
  • Vetches

Recipe Ideas and Additions

  • Create vegetarian soups and chilis using beans and legumes.
  • Mash up dried beans, like garbanzo beans, into a falafel. 
  • Add cooked beans to sandwiches, wraps, and salads. 
  • Puree beans for a delicious dip.
  • Form a bean patty for a vegetarian meal. 

Nuts and Seeds

Finally, nuts and seeds are considered the ultimate protein replacement for any vegetarian diet and pack a healthy punch of fiber, magnesium, vitamin E, and healthy fats. 

Depending on the nut or seed, you may even find different benefits. For example, some nuts, like walnuts, are a great source of omega-three fatty acids, commonly found in fish. Other seeds, like pumpkin seeds, contain high levels of zinc and are considered a fertility food. 

Check out the list of nuts and seeds below and experiment with adding them to different meals. 

  • Chia seeds
  • Peanuts
  • Pumpkin seeds
  • Almonds
  • Hazelnuts
  • Walnuts
  • Pistachios
  • Pecans
  • Brazil nuts
  • Macadamia nuts
  • Pine nuts

Recipe Ideas and Additions

  • Add chia seeds to smoothies for more fiber.
  • Garnish finished meals with nuts, like fresh pine nuts. 
  • Add nuts like pecans and hazelnuts to salads and dressings.
  • Add nuts and seeds to wraps and sandwiches.
  • Bake bread with plenty of seeds for added fiber. 
  • Roast pumpkin seeds for a healthy snack. 
  • Snack on nuts, like pumpkin seeds, walnuts, cashews, etc., as a healthy solo snack.

Not All Carbs Are Bad

It’s clear that carbohydrates have become the unfortunate scapegoat and boogeyman of a society addicted to processed foods and fast sugars. While simple sugars can be dangerous in excess, complex carbohydrates provide many essential vitamins and minerals that no diet should ignore. 

From complex B vitamins to magnesium and zinc, complex carbohydrates can be an excellent source of nutrition and incredibly healthy for your heart, kidneys, gut, and blood sugar. 

Experiment with ways to incorporate more complex carbohydrates into your diet, whether it’s just topping your food off with healthy nuts or opting for a tasty melon instead of a cookie. 

Over time, you’ll find that the benefits of these complex carbs and how you feel when you put them into your body will dwarf any cravings for sugary snacks and simple carbs that you’ll one day be able to refuse proudly.

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Introducing the New Seriously Simple Steps Program

Introducing the New Seriously Simple Steps Program

Are you struggling to lose weight? Have you tried several different diets only to be disappointed? Dr. Mathew Kulka has created a sustainable weight loss program designed to deliver long-term results.  Seriously Simple Steps is a step-by-step weight loss program designed to help you adopt healthy eating habits and gradually lose weight over the long term. Unlike rapid weight loss plans, Seriously Simple Steps is designed to prevent rebound weight gain.  You don’t start in the deep end when you learn how to swim. But, unfortunately, that’s what so many diets force people to do to lose weight. Instead, Seriously Simple Steps allows people to gradually incorporate healthy eating habits and educates them on better decision-making to lose weight slowly and sustainably.  Back by 20 years of physician experience and leading medical science, Seriously Simple Steps is engineered to program your body’s inner computer to work for you to lose weight and not against you.  There are no gimmicks or fad diets; every step is backed by nutrition science and guaranteed to make a positive difference in your life. Discover the Seriously Simple Steps advantage and how it can work for you. 

What Is Seriously Simple Steps (S3)?

Seriously Simple Steps is a ten-step weight loss program followed one step at a time over ten weeks designed to change how you eat and think about weight loss, nutrition, and health. Every week incorporates a new step to adjust your body and brain to each new lifestyle habit. S3 is based on simple steps like we’re used to from school, so users can gradually adopt new lifestyle habits that other weight loss plans throw at them all at once. In addition, S3 is an all-in-one weight loss program that doesn’t rely on expensive meal plans or protein shakes but addresses the following:
  • What you eat
  • How you eat
  • When you eat
  • Other lifestyle choices that impact health

Why It Works?

Dr. Matthew Kulka developed S3 over 20 years of physician practice after watching patients struggle to keep weight off during their weight loss plans. Unfortunately, many diet plans only work as long as you stick with them.

However, the knowledge learned in Seriously Simple Steps will stay with you forever. And by slowly allowing individuals to adopt new and healthy habits one step at a time, they reach those significant milestones in their weight loss journey without giving up or abandoning their plan. 

For this reason, S3 is the only fully personalized weight loss plan available so that you adopt each change as it makes the most sense to your lifestyle. 

Using the latest science surrounding nutrition and health, Dr. Matthew Kulka engineered this program to help individuals meet calorie goals, monitor their metabolism, and program their bodies to shed weight through natural processes. 

S3 doesn’t cheat the body like other diet plans but utilizes natural processes to maximize your weight loss results. 

By applying physician knowledge and a physician’s approach to helping people lose weight, S3 puts people in control of their weight loss. 

Plus, all information learned in the S3 program can be used for life and even taught to others, free of charge–making you the expert!

Benefits of S3

  • Programs the body’s inner computer to work for you and not against you.
  • Sustainable results without rebound weight gain.
  • Focuses on the habits of eating to address root concerns.
  • Simple and sticky steps adopted one step at a time to make your goals easier to reach.
  • Science-backed steps based on 20+ years of physician experience. 
  • Educates users on nutrition science to put them in control of their weight loss journey.
  • All steps can be relearned at any time and taught to others.
  • Offers practical meal prep advice to resist temptations and cravings.
  • Includes practical tools, like weight trackers and BMR caPrograms the body’s inner computer to work for you and not against you.

Why It's Different?

Independence and Control

So many diets force users to become dependent on expensive meals and protein shakes. However, psychology tells us that one reason users struggle with obesity is that they lack self-control in many areas of their life.

S3 is different because it teaches users how to take control of their diet by educating them on the science of nutrition and how to make healthier decisions. 

S3 users have complete control over their diet and eating habits while using what they learn in the program to make healthier decisions. 

No Fads

S3 is not keto, paleo, or a restrictive diet or meal plan. Instead, S3 focuses on healthy habit formation that helps prevent overeating and incorporates the best part of these diets to educate you on the best meal and snack decisions. 

By taking a holistic and 360-degree approach to nutrition and weight loss, S3 addresses the root causes of obesity and ensures that rebound weight never comes back. 

Nutrition Education

S3 provides nutrition education on eating habits, macronutrients, how to calculate your BMR, and much more so that users are best prepared to make healthy decisions, whether it’s at the grocery store or restaurant. Learn how to read labels that will change the way you look and choose food products forever and when the best time to eat is so you can maximize your fat-burning capabilities. 

Sticky Steps

Each step of the program can be slowly adopted over time and relearned if you ever mess up so that you are always progressing toward your goals. 

Lifetime Value/One-Time Purchase

All information purchased in the S3 course and program can be used for life and all for a one-time purchase. 

Take the First Step Today​

One of my favorite quotes is by Lao Tzu, who said, “a journey of a thousand miles begins with a single step.” 

Just taking the first step along this ten-step journey can change your life forever and give you the knowledge you need to take back control of your weight and your body. 

Find out more about the S3 Program and Why It Works to Take the First Step. 

Healthy Tips and Tricks Delivered to your Inbox

Enter your email below and I’ll send you delicious recipes, articles, and tips to get control of your health and simple steps to maintain it.

Dr. Kulka

Dr. Kulka is a board-certified family medicine physician with 20 years of clinical experience. Placing an emphasis on improving wellness and avoiding illness, Dr. Kulka has a passion for educating people about their health, weight loss options, and specific medical concerns in an easy-to-understand way.

If you, like so many people, struggle to be consistent with your healthy diet and exercise routine, or feel overwhelmed and unsure where to start on your journey to a healthier lifestyle, check out our Seriously Simple Steps to Health and Wellness program.

What You Need to Know about Diabetes Type 2

What You Need to Know about Diabetes Type 2

We all know someone who has it. Diabetes type 2 is common and seems like an epidemic these days, but what exactly is it, and what can we do about it?

First, it’s essential to understand the fundamental differences between diabetes type 1 and 2. Type 1 diabetes is most commonly a childhood disease caused by a lack of insulin production in the pancreas. Insulin drives glucose (sugar) into the body’s organs and cells for energy. If insulin is not produced, glucose builds up in the bloodstream, which can become toxic. Patients who develop type 1 always require insulin treatment by injection. Most type 1 patients develop the disease in childhood, though some acquire it later.

Type 2 diabetes has the same outcome but by a different mechanism. It occurs when the body becomes resistant to the insulin the pancreas produces and does not normally respond to it. The pancreas may try to overcompensate by making more until it effectively becomes useless in meaningful insulin production. Oral medications have been designed to decrease insulin resistance in type 2 diabetes patients. In progressive severe cases of type 2, oral medications can become ineffective and synthetic insulin injection is required.

Both diabetes types result in similar complications. People with uncontrolled diabetes often develop cardiovascular disease, kidney damage, visual loss, blindness, and neurological issues. Diabetes is the leading cause of blindness and kidney failure in this country. Symptoms of diabetes include increased urination, thirst and hunger, weight loss, and weakness      Severe cases, in those who do not seek medical attention when symptoms progress, can result in a diabetic coma.

Now that I may have scared you, let me tell you the good news: These problems can be significantly reduced, and risks avoided if diabetes is controlled and managed by the patient and his or her physician. As a practicing physician, I see most type 2 diabetes develop over time in the patients that come in yearly for well-checks. I find that they become pre-diabetic before diabetes occurs. For example, a person may present to the office after obtaining fasting labs (lab blood tests performed after the patient has not eaten anything for a period of time) with a recorded blood glucose level of 115.

A normal fasting blood sugar is anything less than 100 and diabetes is defined as a blood glucose level greater than 126. This person is pre-diabetic (blood glucose between 100-126) and obviously is at risk for developing diabetes at any time.

At a reported score of 115, I would immediately start the pre-diabetic patient on several lifestyle changes, including a diabetic diet and exercise program. In most cases, we would be able to reverse the disease process and at the very least, prolong the process of converting into full-blown diabetes. Even in those people who do end up developing diabetes, if they dedicate themselves to following this type of healthy diet and exercising program, I can state with a strong level of certainty as a doctor, they will at the very least require less medication, develop fewer complications from the disease and prolong the time frame whereby they may require insulin.

Most often, type 2 diabetes develops in people who are overweight. The facts are staggering today: 60% of the U.S. population is overweight, and 30% are obese. It is estimated that up to 50% of the population may develop diabetes because of the overweight and obesity epidemic. I’ve been blogging and talking about reducing sugar intake and the number of simple carbs (bread, pasta, rice, cereal), while increasing complex carbs (including various fruits and vegetables), nuts, and other naturally occurring foods in our diets. Making these diet changes will decrease the risk of developing type 2 diabetes, reduce other weight-related disorders, help people maintain a healthy weight, and make them feel great.

If those with diabetes or those at risk for diabetes follow this advice and an exercise program, they will successfully decrease the chances of diabetic complications. They will also reduce the number of medications required to control the disease and possibly reverse the process altogether. The best part is you will save money on medications, doctor visits, and testing. True story…. I promise!

If you enjoyed learning more about this topic, you may also want to read my (Dr. Kulka) review of the Top 10 Benefits of Regular Exercise. 

Medical Disclaimer
The content of this website is provided for general informational purposes only and is not intended as, nor should it be considered a substitute for, professional medical advice. Do not use the information on this website for diagnosing or treating any medical or health condition. If you have or suspect a medical problem, promptly contact your professional healthcare provider.

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Enter your email below and I’ll send you delicious recipes, articles, and tips to get control of your health and simple steps to maintain it.

Dr. Kulka

Dr. Kulka is a board-certified family medicine physician with 20 years of clinical experience. Placing an emphasis on improving wellness and avoiding illness, Dr. Kulka has a passion for educating people about their health, weight loss options, and specific medical concerns in an easy-to-understand way.

If you, like so many people, struggle to be consistent with your healthy diet and exercise routine, or feel overwhelmed and unsure where to start on your journey to a healthier lifestyle, check out our Seriously Simple Steps to Health and Wellness program.