LOSE THE BLOAT

By Doing This

“So, Doc, I feel bloated all the time. Why? And how can I get rid of it?

Bottom out insulin!

BLOAT

Remember Alice and her kitchen island filled with grains. Every time Alice ate off her island, the carbohydrates in those grains rapidly elevated her blood sugar. In fact, many refined grains raise blood sugar even faster than table sugar.

High blood sugar is toxic, so the body goes into panic mode and signals the pancreatic cells to release insulin. Insulin, like a swarm of frantic critters, scatters throughout the body, knocking urgently on the front doors of every cell.

Think of it like your neighbor pounding on your door, yelling:

“FIRE! YOUR HOUSE IS ON FIRE!”

The cells respond by opening their doors, allowing glucose to rush inside and clear the blood of its dangerously high sugar levels.

I know I repeat this often, but repetition brings understanding.

As glucose floods into the cells, the concentration of particles inside the cell rises. Whenever particle concentration increases, water follows to dilute it. The result is cellular swelling.

Multiply that swelling by trillions of cells, and the entire body begins to feel puffy, tight, and uncomfortably bloated.

AND IT GETS WORSE

Through a complex biochemical process, liver and muscle cells link individual glucose molecules together into long chains, tens of thousands of units long, called glycogen.

Glycogen is the body’s first emergency fuel source, used before stored fat. There isn’t much of it, but it’s available quickly. During exercise, most glycogen stores can be depleted within about an hour.

Here’s the problem: every gram of glycogen binds three to four grams of water. So as glycogen stores increase, more water is retained.

AND IT GETS WORSE

As the body retains more water, the kidneys respond by conserving sodium to maintain proper fluid and electrical balance. Instead of excreting sodium in the urine, the kidneys hold onto it—and wherever sodium goes, water follows.

HOW TO RELEASE THE BLOAT

By eating only protein, insulin levels drop, glycogen stores are depleted, and the retained water is released. This is the “overnight de-bloat” people notice during the Protein-Only Days of the Weight Optimization Program.

Nearly every menopausal woman I speak with lists bloat as one of her most frustrating symptoms. Many describe it as feeling several months pregnant with water—a heavy, sloshing discomfort that brings lethargy and a loss of body confidence.

IN A NUTSHELL

Insulin spikes cause:

• Fluid retention
• Sodium retention
• Cellular waste retention

And those same spikes suppress glucagon, leading to:

• Fat retention

I occasionally see clients lose up to 15 pounds of retained water in three days. The average is between 7 to 10. The amount depends on how inflamed they are. The more chronic the inflammation, the greater the bloat.

When that much water is released, it can be alarming. We often worry that:

1. They were a heart attack waiting to happen
2. They will become dehydrated—or at least feel dehydrated

That’s why it’s essential to drink at least 100 ounces of electrolyte-rich water per day during the Protein-Only Days.

YOU MUST LOSE THE BLOAT TO BURN FAT

Once the bloat is released, eating protein only for three days sends a powerful signal to the body: it is time to burn fat.

In this low-insulin state, the pancreas signals its alpha cells to release glucagon, the hormone responsible for releasing stored fat to be used as fuel.

To release excess body fat, the exit doors of fat cells must open. Those doors only open when insulin levels are very low and sufficient animal protein is being consumed. High insulin keeps fat locked away. Low insulin gives glucagon permission to work.

Glucagon release is regulated by the hypothalamus, the hormone-sensing control center of the brain. The hypothalamus responds to hormones, not blood sugar itself. When it detects that insulin is not being released, it interprets the situation as a fasting state.

Glucagon is also directly stimulated by amino acids, particularly those found in animal protein.

When my clients enter a sustained fat-burning state, they typically lose 2 to 4 pounds per week during the first month. This is an average, not a promise.

Those who need to lose about 15 pounds tend to fall closer to the 2-pound-per-week range. Those with 45 pounds or more to lose often see results closer to 4 pounds per week during the first month.

The menu that follows the Protein Days is called the Meso-Menu.

THE PROTEIN MEAL FREQUENCY

Whenever you feel hunger, eat a palm-sized serving of clean animal protein. The key is to eat at the first sign of hunger, not after hunger has grown loud and urgent.

If you’re hungry once that day, eat once. If you’re hungry six times, eat six palm-sized servings of protein.

During the Protein Days, hunger, not the clock, determines when you eat.

THE PROTEIN MEAL SERVING SIZE

Animal proteins contain two macronutrients: protein and fat. Both have a minimal effect on blood sugar, which means they are far less likely to trigger insulin spikes.

However, insulin can spike if protein is overeaten, including protein.

Some amino acids, the building blocks of protein, can be converted into glucose if consumed in excess. When that happens, blood sugar rises and insulin follows.

That’s why serving size matters.

A palm-sized portion of animal protein at each meal naturally limits protein intake, keeping insulin low and glucagon active. If you stay within this portion size, you don’t need to worry about overeating protein.

What most people notice by the third day of The Protein Days is a dramatic drop in appetite.

This happens because blood sugar and insulin levels stabilize. When blood sugar spikes, insulin surges to lower it. That rapid drop in blood sugar triggers hunger and overeating, which can mimic hypoglycemia, causing shaking, sweating, and stomach rumbling.

When insulin stays low and stable, those swings disappear. Hunger becomes calm, predictable, and far less frequent.

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Remember, I am retired, there will be no sales during our conversation. I do this because it's my God-given purpose.​​

REVIEW OF THE PREVIOUS RULES

1. ​​Eat God-Made Food​​
2. ​​Eat Gourmet God-Made Food​​
3. ​​Eat When You're Hungry​​
4. ​The Insulin Glucagon SeeSaw​​
5. ​The Protein Days​​​​​

US-IE

Vicky and I are retired, and our passion, besides teaching others how to optimize their hormones and weight through this newsletter, is traveling.

This Usie was taken at the Old Port of Marseille France

Sun on my face, sugar on my fingers, and a crêpe that didn’t stand a chance. Old Port of Marseille, France vibes, Marseille energy, and the kind of moment that makes you forget what day it is 🇫🇷✨

If happiness had a flavor, it’d be warm, buttery, and enjoyed five steps from the water. Proof that sometimes the best plan is no plan… just crêpes. 🥞

Yes, when in France, enjoy the crepes. I encourage joy.

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DISCLAIMER

The information contained in this newsletter is provided for educational and informational purposes only. It is not intended to diagnose, treat, cure, or prevent any disease, nor should it be construed as medical advice or a substitute for professional medical care. No doctor–patient relationship is created by this content. Always seek the advice of your physician or another qualified healthcare provider before beginning, modifying, or discontinuing any supplement, medication, diet, or health program, especially if you have a medical condition, are pregnant or nursing, or are taking prescription or over-the-counter medications. Individual responses and requirements vary, and any reliance on the information provided is solely at your own risk.

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