This is episode #53 and Marisa is talking your through 4 steps for adopting a moderate carb intake and WHY you would do that in the first place. It's a core value of Marisa's health coaching philosophy, and she's here to tell you how this foundational concept can help free you from constant dieting and disease.

Marisa Moon is the co-host and producer of The Foundation of Wellness podcast, she's also a Certified Primal Health Coach and Intermittent Fasting Instructor. Marisa helps busy adults who are sick of dieting to fall in love with a healthier lifestyle so that it becomes a part of who they really are—and so dieting becomes a thing of the past.

Learn about *Intermittent Fasting Freedom* at marisamoon.com/iffreedom

This topic was revised from Marisa's presentation at the Habits to Thrive Summit. Join the free online summit again this Fall at: bit.ly/habitstothrive

Grab this episode's free download here: marisamoon.com/abstain-freebie

For professional Inquiries contact - Jessica Dogert, Registered Dietitian Nutritionist: jessdogert@gmail.com; or Marisa Moon, Certified Primal Health Coach: marisa@marisamoon.com

Disclaimer: Consult with your doctor or functional medicine practitioner before trying any of the remedies or protocols mentioned in this episode. Jessica Dogert and Marisa Moon are not physicians or medical practitioners. This information and recording is for informational and educational purposes only.

Points of Discussion: 
Reset and Reality Check
- how hard does your body work to keep up with your food choices?
- does your body ever get a break from food?
Old Mentality
- 3 meals a day + snacks
- ritualistic meal times
- doesn’t make sense when we look at how we were designed
Ancestral Model
- Ancient Humans feasted and fasted
- Often 1 meal a day
- Wild natural foods
1977-2003
- Food Guidelines increase carbs and lower fat
- increased meal frequency and snacks
- this all affected our metabolism and nutrient intake
- processed breads, convenience foods
- low fat and low calorie snack packs
- eating 6 times a day
- this makes the body work hard to regulate blood sugar, digest, detoxify
Insulin: Master Hormone
- insulin is released from pancreas to lower blood sugar
- sugar stored as glycogen in limited storage
- everything else is stored as body fat (unlimited storage)
- Insulin stops body fat from being burned (it’s always in production because we eat too many carbs)
- Insulin resistance occurs from chronic insulin production and carb intake
- nearly 1 out of 2 adults in US have diabetes, pre-diabetes, or insulin resistance and many don’t know
- Insulin resistance promotes huge range of common diseases and disorders
- Prevention is key for all facets of health and weight
Agricultural Revolution made grains a staple
Industrial Revolution made grains and flour-based foods cheaper, more convenient, readily available
Bread was always understood to be a food for the masses, the poor, and times of deprivation
Bread and flour-based foods should be looked at as treats, for celebration, not a dietary staple
Keep insulin as low and steady as possible by adopting a more natural carb intake in 4 steps:
1. Get realistic with your carb intake, count the grams of carbs and sugar. Consider tracking with app called “CarbsControl”. Use as a point of reference.
2. Adjust carbs to 100-150 grams a day (add more veggies, protein and fat at every meal)
3. Identify your tripwires. Use Marisa’s free download: marisamoon.com/abstain-freebie, also listen to episode #33 to help quit soda drinking habit
4. After 10-21 days of reducing your carb intake, try going at least 12 hours overnight without eating any calories. This is beginner intermittent fasting

Resources:
Free Download: marisamoon.com/abstain-freebie
4 Steps in Blog Format: marisamoon.com/blog/53
Intermittent Fasting Freedom course (21-day carb moderation coaching): marisamoon.com/iffreedom

Get Connected with us:
Instagram: @marisa_moon_, @foundationofwellness_podcast, and @jessica_dogert
Facebook: https://www.facebook.com/FoundationofWellnessPodcast

Intro/Exit Music  - "Ukulele Whistle" by Scott Holmes