It has always amazed me when I would go to the Mediterranean and see so many thin people galavanting nearly naked on the beaches. If you have ever visited the Mediterranean’s beaches, especially in Spain and France, you know what I am talking about. Let me explain how nearly naked people taught me when to eat, how to eat and how much to eat.
In fact, as I travelled the beaches in France, I found that there really is a place there, ‘where the women wear no pants and men go around with their…’
Sorry! My dad used to sing that song to me when I was young. He was a funny guy filled with little ditties like that one. This beach I am talking about is located in St. Tropez. If you recall, the French Actress, Brigitte Bardot, made St. Tropez famous.
For a second or two, I want you to imagine that you are at that beach. Disregard your morals for a moment. How would you feel about your body on that beach?
I Took a few moments to let the couples to imagine it. Hope’s face was giving a face that said, never, not me. I gave her a look that said ‘come on.’ She closed her eyes, but kept the frown.
I was totally ashamed, especially when it came to my not so slim body. Since I am a proud American, I did not allow those Mediterraneans to look down their noses at me and say ‘There goes another fat American.’ I went back to town and went shopping. Stay with me here. You will see how this taught me when to eat.
My next trip to the mediterranean was to Barcelona Spain. I had put on even more weight by then. I decided to take a break from sightseeing and have lunch at a beachside cafe. After lunch, I decided to lay on the nearly deserted beach. I took my shirt off and laid on the sand. I laid there with my eyes closed and listened to the waves. Several girls, probably high school age, came and sat near me. They sunbathed European style. I had been traveling around Spain for quite some time by then, so I was used to it. I just continued to lay there with my eyes closed.
I looked over at Vicky. She was smiling at me. Jim and Tony were both looking at me with faces that said, ‘yeah sure Dave.’
The girls were speaking in Spanish. I wasn’t eavesdropping until I heard them say in Spanish ‘fat American.’ They were giggling like typical teenagers. They all started giving one liners about me being fat. “He looks like he ate the potato whole.” “His breasts are larger than mine.” “He reminds me of the Michelin Man.” “Look! It’s a beached whale.”
Unfortunately I understood what they were saying.
I decided that I would lose the fat. I tried and tried with no results. You already know what happened next.
A few years later, I found Vicky and she thought it would be a good idea to have my hormones checked. If you remember from an earlier class, it was not for my weight, but because I was in so much pain and having trouble getting to the bathroom in the morning.
As you know, my hormones were out of balance. Once we improved my hormonal balance, I was able to have the fat melt off of me, but it wasn’t because we had balanced my hormones.
Yes! Hormones had a lot to do with transforming my body and drives, but I most likely wouldn’t have had a hormone problem, if I knew when to eat, how to eat, and how much to eat and weighed what I should have weighed.
As Vicky and I developed Phase ONE of The HOPE Protocol, Vicky improved her balance between her progesterone and estradiol hormones and I improved my balance between my testosterone and estradiol. By doing that we both gained our ability to lose weight again. We also decreased the primary cause of our hormonal disruption, inflammation. We did this by developing The Mac Anti-inflammatory Elimination Diet. We also improved the function of our livers by developing The Mac Liver Detox.
Once we had better hormonal balance, decreased our inflammation through a better diet and improved the function of our livers, we went into Phase Two. In phase TWO, we first worked on our gut issues and then developed The Mac Ketogenic Vegetein Diet.
Three of the most important things we learned while developing The Mac Ketogenic Vegetein Diet was to learn WHEN to eat, HOW to eat, and HOW MUCH to eat.
When To Eat
The first action we had to learn while developing The Mac Ketogenic Vegetein Diet was WHEN to eat. When we discovered the best time to eat, it nearly blew our minds.
Can someone please give me a drum roll?
Tony gave me a drum roll using the arm of his chair.
We learned that we should eat when …………….. we were hungry.
I waited as as I watched the couples try to decide whether to laugh or to acknowledge our genius.
In America, we have learned to eat Breakfast, Lunch and Dinner. We are taught to eat breakfast before work, eat lunch during our lunch break and to eat dinner after we get home from work. We have learned to eat according to our schedule, not our body’s schedule. I learned from those skinny Mediterraneans that they eat when they are hungry.
THAT MEANS IF THEY ARE NOT HUNGRY THEY DO NOT EAT!
Vicky and I made a commitment to eat only if we were hungry. We let our bodies take control of our feeding schedule, not the clock or our society. As we listened to our bodies, we actually reconnected with our bodies. It took us months to be able to hear our bodies ask to be fed.
You see when you eat due to your schedule and not your body’s schedule, you lose the connection you have with your body’s hunger and satiation signals. Your body is pretty incredible. It will tell you when to eat and when to stop eating. Vicky and I had quit listening. We were like most Americans, we ate when the clock told us to eat. After years, decades, in reality, a lifetime of doing this, we had lost our ability to hear our bodies feeding signals.
Have you ever tried to feed a child when they were not hungry? They will spit their food out. They will throw it on the floor. They will throw it at you. That’s their bodies speaking to you.
The first thing we had to learn was to gauge our hunger and to eat at the appropriate time. So, when is the appropriate time?
For over two decades, we had back pain clinics. We would always ask our patients to rate their pain from 0 to 4, with 0 being no pain and 4 being excruciation pain. I did not use the 0 to 10 scale, because there were just too many numbers.
We modified our pain scale into a hunger scale.
The Mac Hunger Scale
-4 -3 -2 -1 0 +1 +2 +3 +4
-4 meant we were severely hungry
-3 meant we were moderately hungry
-2 meant we were slightly hungry
-1 meant we were mildly hungry
0 meant we were neither hungry nor full
+1 meant we were mildly full
+2 meant we were slightly full
+3 meant we were moderately full
+4 meant we were severely full
We had to learn to eat when we were at a -2, slightly hungry. We did not eat at 0 or -1. And we did not allow our hunger to get to a -3 or -4. If our hunger reached a -3 or -4, we would more than likely overeat and eat too quickly.
We used the negative symbol to indicate that we were low on fuel and the positive symbol to indicate that we had fuel.
How did we know when were at -2? Our stomach would slightly rumble. When we were at -3, we would have a lot of stomach rumblings, and feel light headed. When we were at -4, we would have lots of rumblings, feel light headed, have a slight headache and our hands would start to tremble.
It is important to find your -2 and to eat when you reached it.
How To Eat
The next step we had to learn was to determine how to eat once we became slightly hungry. When we watched the Mediterraneans, we noticed that they took much smaller bites than me. Much smaller than most Americans. In fact, their bites were about half the size of my normal bite.
We learned that we had to take much smaller bites.
The next step we learned from those Mediterraneans were to chew the life out of that small bite. We learned to chew our food until it became totally liquefied. It is important to mix our saliva within the mashed food. Otherwise, our stomach and small intestines have to do all the work and we would eventually end up with stomach issues.
We learned that we had to chew the life out of our food.
The next action we learned from the Mediterraneans was to enjoy and savor each bite. This was very noticeable. They took their time with each bite. If you watch the action of an American, especially us males, our arm is like a machine going from plate to mouth, plate to mouth, plate to mouth. When you chew your food slowly and savor the bite, the plate to mouth action has long pauses in between. The minimum time the Mediterraneans would take to eat a small meal was approximately 30 minutes. This is important because the leptin hormone that turns off hunger takes 20 minute to signal the brain that you have eaten.
We learned that we had to take our time and enjoy the eating experience.
The next action step we had to learn was to know how much food to eat. We had to learn to stop at the +2 mark of The Mac Hunger Scale. At 0, we were neither hungry nor full. At +1, we were mildly satiated. At +2, we were slightly satiated. At + 3, we would be uncomfortably satiated. At +4, we had definitely eaten to the point of feeling ill.
Once we had learned to stop eating at +2, our excess fat started to dissipate. We reached the +2 mark much sooner than we had ever imagined. In fact, we learned that we could reach the +2 mark with half of the food we would normally eat. An example of this can be seen when Vicky and I go out to eat. We found that if we shared a meal, there was more than enough food for both of us. In fact yesterday, Vicky and I shared a meal at a Thai restaurant. We brought home leftovers.
We learned that we ate about twice as much food as we needed.
In summary, we had to eat and drink the amount of fuel that our bodies needed and no more. We learned that the best time to eat was the -2 hunger mark. We also learned that we could easily stop eating at the +2 satiation point.
The difference between the Mediterraneans and me was that I ate more fuel than my body needed and they did not. It was that simple. One other thing, they ate what they wanted. They just didn’t eat very much of it. But you must first reach your goal weight before you go off of The Mac Ketogenic Vegetein Diet.
In the next lecture we will explain what we ate as we developed The Mac Ketogenic Vegetein Diet.
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Hormone and Weight Loss Experts