How to Eat Carbs and Lose Weight | Heal Thy Self w/ Dr. G #502

Episode Description:

You have been cutting carbs to lose weight and your blood sugar still will not move. What if you have been avoiding the one carbohydrate that was actually working in your favor the whole time?

Resistant starch is a carbohydrate your body cannot digest. Instead of spiking your blood sugar, it travels to your gut bacteria intact, feeds them, and triggers a chain reaction that improves insulin sensitivity, blunts post-meal glucose spikes, and in human controlled trials is linked to measurable reductions in visceral fat. And here is the part that might surprise you: the same food can have a completely different metabolic effect depending on how you prepare it. Cooking and then cooling a potato or a plate of rice meaningfully increases its resistant starch content. Same food. Different biology.

In this episode, you will learn:

 • How resistant starch feeds your gut bacteria to produce butyrate, one of the most powerful anti-inflammatory compounds in the body, and how that chain reaction directly improves how your body handles blood sugar and insulin

 • What the randomized controlled trial data actually shows for weight loss, visceral fat reduction, and insulin sensitivity, including the dose ranges used in the studies and how long it takes to see results

 • The exact foods to start with, why you have to go slow, and what happens to your gut if you jump straight to 40 grams a day

This is a free tool. No supplement required.

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Timestamps:

0:00 - Intro

1:30 - What Makes Resistant Starch Different From Every Other Carbohydrate

3:30 - The Cooking Trick That Changes How Your Body Responds to Ordinary Food

5:00 - How Your Gut Bacteria Turn This Into One of the Most Powerful Anti-Inflammatory Compounds in the Body

7:00 - The GLP-1 Connection and What the Research Actually Says (vs. What Marketing Says)

9:00 - What Dr. G Has Seen in 12 Years of Clinical Practice With Patients

11:00 - What the Randomized Trials Actually Show on Blood Sugar, Insulin and Visceral Fat1

3:30 - How to Actually Use It: Doses, Best Food Sources and the One Mistake Everyone Makes

16:00 - The Honest Limitations (And Why It's Still Worth Trying)

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