Image by Maddy Mazur from Pixabay

Sometimes it IS about the food

A woman at the Diabetes Council asked me to evaluate a compilation of tips and strategies by 54 experts on stopping binge-eating.

Most of the experts viewed binge eating from a psychological and behavioral viewpoint, and many of the same tips came up over and over.

The most common tips tended to be about eating mindfully: staying present, paying attention to the meal, not watching TV, eating while seated, putting food on a plate, slowing down, breathing slowly and deeply.

Several registered dietitians added a physiological aspect — keeping glucose levels even. They advised eating at regular intervals, eating a…


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Apparently, fermentation rocks.

My college roommate used to turn down yogurt, saying, “I never eat rotten food.” Now, maybe there are reasons not to eat yogurt, but the fact that it’s rotten isn’t one of them.

Another term for “rotten” is fermented. Fermentation is great for the digestive system, and we’ll get to those benefits. Meanwhile, how can we know if we should eat rotten foods?

Problems with bloating, gas, acid reflux, constipation and/or diarrhea are a few signs. …


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If you work out, this is for you.

Under stress conditions, including exercise, we release the steroid hormone cortisol. It regulates a variety of body processes, including metabolism and glucose levels. It also reduces inflammation and blocks immune functions.

Cortisol promotes a feeling of well-being, and having too little brings on fatigue. In excess, though, cortisol can increase weight and blood pressure and lead to heart disease — or even depression due to brain chemical changes it induces.

Cortisol fluctuates with circadian rhythms. Highest levels occur in the morning, lowest levels in the evening.

Meanwhile, the immune response works in reverse. This is one reason it’s been suggested…


This questionnaire is meant to help you clarify your responses when you eat sugar.

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FAMILY HISTORY (Check all that apply to your family.)

— — — — — → MOTHER — — FATHER — — SELF

Hypertension ________ — ________ — ________

Diabetes: ________ — ________ — ________

Heart disease: ________ — ________ — ________

Obesity: ________ — ________ — ________

Alcoholism: ________ — ________ — ________

Hypoglycemia: ________ — ________ — ________

Partiality to starches: ________ — ________ — ________

(pasta, bread, potatoes)

Binge-eating disorder: ________ — ________ — ________

Depression: ________ — ________ — ________

Which of these behaviors do you exhibit with respect to sugar? (Check all that apply.)

Sugar cravings…


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Minimum protein intakes should be approximately 25% of total calorie intake

Some years ago (1997 to be exact), the American Journal of Clinical Nutrition featured an article stating that women’s protein needs had been underestimated up until then.

In the same issue, a different article discussed the higher rate of serotonin turnover in women’s brains versus that of men. Serotonin is made from the amino acid tryptophan. Amino acids make up proteins. So women need extra protein for that reason.

The same year, Smith et al. published a study in the Lancet describing the return of depression in susceptible women after rapid depletion of tryptophan. …


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Sometimes cliches contain truth. Other times, they’re just cliches.

The most important decision you make is to be in a good mood. — Voltaire

Your living is determined not so much by what life brings to you as by the attitude you bring to life…. — Kahlil Gibran

You cannot have a positive life and a negative mind. — Joyce Meyer

I think I can. I think I can. — The Little Engine That Could

How often have you heard thoughts of this kind? They’re offered up as recommendations, even requirements, virtually everywhere.

Yet when it comes to getting things done, I’ve reached the point of sometimes considering positive…


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Stop settling for fatigue or poor health just because it’s always been that way

Disastrous Sugar-Quitting Mistake #1: Believing that getting rid of sugar is impossible

People always claim it’s impossible to get rid of sugar because sugar’s in so many things. Guess what? I read that stuff, too, but I don’t believe it. In fact, I know it’s not so: too many of my clients have done it.

What to Do Instead: Don’t quit sugar. Just start eating more protein. Have protein with everything you eat — and eat it first.

Disastrous Sugar-Quitting Mistake #2: Perfectionism

Lots of folks get stuck on this. They believe it’s all or nothing. But there will be…


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There appears to be a direct relationship involving sugar we eat, endorphin we release, and dopamine that is indirectly fired

Back when I was in my doctoral program, I used to wonder about something related to dopamine.

Dopamine is a feel-good brain chemical associated with reward and reinforcement. It’s arguably the ultimate brain reward chemical. It’s typically linked with addictive responses to foods, drugs, and even process addictions, like sex, shoplifting, and gambling.

Let’s Focus on Food

Dopamine is both synthesized and released when we eat protein foods. Examples include fish, beef, chicken, eggs, shrimp, and so on.

Dopamine is also released when we eat sugary foods — ice cream, cookies, brownies, and the like.

Those who struggle with sugar…


Good article, Jeff. I've been repurposing my articles lately and creating speaking presentations from them. Whenever I think about repurposing, you're the one who comes to mind. Thanks! drjoan@LastResortNutrition.com


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Carbs feel necessary for some people because they affect mood and energy

People ask me why I don’t recommend the keto diet for my clients.

A recurrent observation in my coaching practice may explain why. We all know followers of keto who do well: they lose cravings and have increased energy boosts and a feeling of well-being.

But then some of them are suddenly off the keto diet. When I’ve asked why they went off the diet, it can be difficult to get an answer that helps me zero in on what happened:

“I don’t know; I just stopped.”

“I just didn’t want to do it anymore.”

Reasons like that. A standard…

Joan Kent, PhD

Stuck on foods that keep you from losing weight or getting healthy? I help you gain control, boost your mood, and transform your health. LastResortNutrition.com

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