review of Schwarzbein Principle II

[Guest guest]

On the fat/carbs/protein ratio topic, I think it's beneficial to get

the perspective of an endocrinologist. She discusses insulin

sensitivity along with adrenal health, which gives a much better

picture of what's going on. Here's a very useful synopsis of

Schwarzbein's second book (not counting the cookbooks). --Jeanmarie

* * *

For me, this book was nearly as life-changing as " Nutrition and

Physical Degeneration " and " Nourishing Traditions. " Dr. Schwarzbein is

an Endocrinologist (hormone specialist), so I really believe she knows

what she’s talking about in this regard.

The book is primarily about the 3 major hormones:

Adrenaline, cortisol, and insulin, and how they are affected by

stressors in our lifestyle and nutrition habits (as opposed to an

actual glandular-based endocrine disorder). Dr. Schwarzbein includes

the " healing stories " of three former patients, as well as her own

personal story, throughout the book in order to illustrate the

different metabolism types and the paths that led there.

She discusses each hormone individually (acknowledging that no hormone

works by itself) and what role each one plays in our survival. When

one or more of these hormones are out of balance, you have a damaged

metabolism.

But you can heal yourself!

The four metabolism types are:

Insulin-sensitive with healthy adrenal glands (ideal)

Insulin-sensitive with burned-out adrenals

Insulin-resistant with healthy adrenals

Insulin-resistant with burned-out adrenals (most damaged)

At the end of the book are detailed nutrition and exercise plans for

each individual metabolism. If you can’t figure out which one you are

just by reading, have your hormones and fasting insulin levels tested.

Key points:

1. You cannot lose weight to get healthy; you must get healthy to

lose fat-weight.

2. “Calories in, calories out” is a myth.

3. Your hormones, not your genes, determine your metabolism. Just

because a person is thin and can eat whatever they want does NOT mean

they have a healthy metabolism. Bad habits will catch up with you in

time.

4. All types of stress (physical, emotional, nutritional, chemical,

etc.) can cause hormonal imbalances.

5. 3 major hormones are responsible for utilizing/rebuilding your bio-

chemicals (neurotransmitters, muscle/bone tissue, energy stores, brain

cells, etc.).

6. Insulin is your “building-up” hormone. Adrenaline & Cortisol are

your “using-up” hormones. They are designed to keep you alive in times

of acute, life-threatening stress. They are very important; you don’t

want any of your hormones to be too high or too low. Balance is key to

healing your metabolism.

7. When you use up more bio-chemicals than you can rebuild, or vice

versa, you have a damaged metabolism. A damaged metabolism causes

degenerative diseases of aging.

8. Healing your metabolism is not just about weight. It’s about

living a long, disease-free life; a.k.a. “Successful Aging.”

9. Most Americans have hormonal imbalances and therefore damaged

metabolisms due to one or more of the following:

Too much daily stress; being overly busy (high adrenaline & cortisol

levels)

Lack of quality sleep (high adrenaline & cortisol)

Overuse of caffeine, alcohol, sugar, birth control pills, or other

drugs (high a & c)

Over-exercising (cardio-vascular exercise = high adrenaline, other

exercise = cortisol)

Eating too much protein (high adrenaline) or not enough protein (high

insulin) at every meal.

Eating too many (insulin) or not enough (a & c) carbs at every meal.

Eating a low-fat and/or low-calorie diet, skipping meals [a.k.a.

“dieting”] (high a & c)

10. Surges in adrenaline and/or cortisol levels cause a surge in

insulin (because insulin prevents your body from using up its bio-

chemicals completely), which in turn causes a blood sugar “crash” and

carbohydrate/sugar cravings.

11. Elevated insulin levels over time cause many disease symptoms and

can eventually lead to heart disease, diabetes (II) and Alzheimer’s.

12. Insulin’s survival role is to keep too much sugar (glucose) from

entering your brain for fuel, because too much sugar kills your brain

cells.

13. Insulin is the reason dieters gain back fat-weight after they

stop the diet (or when smokers stop smoking). Dieting causes the body

to use up more bio-chemicals than it can rebuild; once a more “normal”

diet is resumed, insulin begins to heal the body by “catching up”

rebuilding all the bio-chemicals it lost during the “famine,” which

leads to excess weight gain. This is the only way the body can heal.

14. As you begin to heal your metabolism/balance your hormones, the

weight you put on is not just fat – it is lean body mass, bone

density, and other structural and functional bio-chemicals as you

begin to rebuild your body.

15. Your age and how damaged your metabolism is will determine how

long your body will take to heal itself and eventually burn off excess

fat-weight, if needed.

16. Never eat protein by itself. This causes a surge in adrenaline

and cortisol.

17. Never eat carbohydrates by themselves. This causes insulin to

rise too quickly and can also burn out or further damage your adrenal

glands.

18. Eat 3 balanced meals consisting of the foods that you are made

of: Proteins, Fats, non-starchy Vegetables, and real (unrefined)

Carbohydrates (PFVC).

19. Do not eliminate any of the food groups (PFVC).

20. Eat 2 snacks consisting of at least Protein & real Carbohydrate,

ideally all four. Snacking keeps your blood sugar levels even and

prevents a hormonal surge or imbalance.

21. Alcohol consumption feels relaxing, but in fact raises cortisol

because alcohol is a toxin. Over time this can damage your adrenal

glands.

22. A “beer belly” is caused by high cortisol levels. Cortisol

signals your body to store fat around your midsection only instead of

evenly distributing it.

Something I learned that I didn’t know:

A very-low-carb diet can be just as damaging as a high-carb diet.

Insulin is not your enemy. Balance is key in healing your metabolism.

I like that Dr. Schwarzbein acknowledges that fats like butter are

good for you, and that cholesterol plays an important role in the

body. However, in the section about actual food choices she

contradicts herself at times. She says to stay away from man-made

foods and damaged fats (hooray!), but gives the okay to eat canola and

soybean oil, as well as soy products such as tofu and soy milk for

vegetarians. But, I still highly recommend reading the book for her

hormone expertise. I realized that I’m still recovering from 16 years

of vegetarianism, even after almost 3 years of a WAPF diet and

lifestyle. The information in The Schwarzbein Principle II was the

extra " oomph " that I needed to speed up the healing of my own

metabolism.

Me again (), WOW, my wheels are turning…what a great book review,

thank you, !

is 29 and was born and raised in Seattle, WA. Shortly after

receiving a degree in Vocal Performance from Western Washington

University, she moved to Whidbey Island, WA, got married and started

her own private voice teaching business. It was during this time that

she discovered the Weston A. Price Foundation and renounced her 16

years of vegetarianism. She currently lives in Eugene, OR where her

husband is a grad student and continues to teach voice lessons.

They both enjoy the bounty of fresh food, farms, and farmers markets

in the Willamette Valley.

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