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Ron Shinkle's Complete Guide to Weight Loss, Wellness and Anti-Aging for the New Millenium
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There’s no shortage of weight-loss books on the market, but you won’t find anything like Carb Lean, Protein Strong: Ron Shinkle’s Complete Guide to Weight Loss, Wellness and Anti-Aging for the New Millennium.
Ron offers a unique perspective: Having personally conquered obesity, he understands how to connect with and inspire others who are struggling with their weight and their self-esteem. At the same time, he writes with authority on the nutritional science and physiology that form the basis of his program. In other words, Ron knows why it’s so darned hard to stop at one slice of cake, and he knows exactly what that cake does to your insulin levels.
Ron understands that losing weight isn’t just about eating less and exercising more. It is a complex problem that needs to be tackled from all angles. That’s why Carb Lean, Protein Strong delves into emotional wellness and behavior modification before detailing the fundamentals of proper nutrition and effective exercise. “Moving toward healthy choices requires honest introspection,” Ron writes. “You must be committed to a new mindset.”
Written with passion and compassion, based squarely on science, Carb Lean, Protein Strong provides all the tools you need to achieve the lean, healthy body that everyone deserves. Here’s just a short list of what you’ll find inside:
- time-proven techniques for boosting self-image
- eye-opening insight into predatory junk-food marketing techniques
- 8 strategies for effecting change in your life
- a detailed plan for starving your fat cells and feeding your muscle cells
- worksheets for assessing self-destructive behavior and setting realistic goals
- a questionnaire for tracking your eating and drinking habits
- simple diagrams explaining fat-cell and insulin-cell physiology
- strategies for boosting your metabolism
- 36 strength-training exercise, fully explained and photographed
- a customized cardiovascular training program
- 11 essential anti-aging stretches
- a comprehensive road map to renewed happiness and self-confidence
If you are determined, once and for all, to lose weight and gain self-esteem, Carb Lean, Protein Strong is for you. On these pages, Ron is your coach, your mentor, your conscience, your cheerleader, your teacher, your biggest fan. “You can almost feel Ron’s hunger to share with you the joy of his success,” says John Corso, M.D., an internist who wrote the book’s foreward. “He’s with you all the way.”
Carb Lean, Protein Strong provides a comprehensive program that incorporates behavior modification, dietary change and effective exercise. Here are samples from key chapters.
From Chapter 6: The Power of Emotions
You can’t avoid them, you won't endure them, and therefore you will deny negative feelings. Have you ever been caught in this trap? Often people try to disassociate from their feelings and rationalize, saying that it doesn't feel that bad. Meanwhile they keep stoking the fire inside themselves by thinking about how horrible things are or how someone's taking advantage of them or how they do everything right yet things turn out wrong. If you are overweight, you have done it to yourself. “Why does it always happen to me? Poor me.” It is very difficult to be accountable if you are in denial. In other words, they never change their internal dialogue. People in denial don't change their internal focus or psychology; they just pretend negative feelings aren’t there.
Disassociation from your feelings is a very difficult pattern to break because you are lying to yourself. This leads to a convoluted perception of your feelings. The more intense they get, the deeper the denial. Denial of emotions is a lie and a recipe for disaster.
A good example of denial of emotions is in the context of food and your environment. It is absolutely essential that you construct a no-fail setting for your nutritional success. What this means is: you must remove all of the sugar, chips, pop, cookies, crackers and refined carbohydrates from your kitchen. Yes, all of them. It is a condition of success. If you think you can resist these foods, you are in denial. I am an extremely disciplined person, but if there is a bag of tortilla chips or cookies sitting on the top of my fridge, I am going to eat them. It’s a no-brainer. I won’t binge on them, but I will munch on them day after day until they are gone. Same with ice cream, even the low-carb, low-fat stuff. If it is in the freezer, I will eat it.
Easy access to these foods will derail your progress in losing weight. If you believe you can endure the pain of having these foods in your kitchen, you are in denial. These are the foods that made you fat in the first place. You will have feelings of deprivation because just the thought of your favorite comfort food being a few feet away is very powerful. You will become obsessed with your favorite snack and will give in. You will lose the battle. I am as confident of this as I am that the sun rises in the east. You must clean out your kitchen or work place of all the stuff that facilitates you being fat. Replace it with whole foods. I always have clean protein available, such as cooked chicken breast, boiled eggs, turkey or a protein bar. As you will learn in Part 2, you must consistently feed your muscles with clean protein and starve your fat cells by eliminating high-glycemic carbohydrates. My philosophy is not about deprivation, but abundance,
which requires eating frequent meals of quality food. Create an environment of success.
From Chapter 13: Timing and Frequency of Food Consumption
I evaluate thousands of clients’ eating patterns, and nearly all reveal a consistent anomaly; a pattern of improper food timing and frequency. The conspicuous pattern that many fall into is the tendency to fast in the morning, consume a majority of food in the late afternoon/evening, and over-eat during infrequent meals. This pattern is extremely detrimental to your fat- burning endeavor as it disrupts blood sugar (glucose) levels throughout the day. This pattern sets up a metabolic disturbance that creates a fat-storing machine.
The following graphic illustrates the disparity between a highly efficient consumption-timing pattern (solid curve) to a typical overweight person’s daily food consumption-timing pattern (dotted curve). Which one of these eating patterns is yours?
Daily Energy Requirement and Food Timing Diagram
Metabolic Disorder
The solid line represents an energy trend needed throughout the day. It illustrates that a majority of the energy you require is in the morning and early afternoon and very little at night.
The dotted line illustrates the metabolic calamity that many are caught in. It is a disaster to your waistline. It represents a pattern where fasting occurs in the morning and the majority of calories are consumed in the afternoon, evening and late night – at the time when you least need energy from food. This pattern of eating will make you fat. The effect is; blood sugar does not rise in the morning (hypoglycemia) and is elevated (hyperglycemia) in the evening. In addition to placing you in a fat-storage mode, both hypoglycemia and hyperglycemia perpetuate moods swings. Symptoms associated with hypoglycemia (low blood sugar) are light-headedness, lethargy, headaches and an increased appetite for refined carbohydrates and sugar. Symptoms associated with hyperglycemia (elevated blood sugar) are anxiousness, increased heart rate, increased blood pressure and elevated insulin levels. Neither of these states is desirable. You can control blood sugar levels using a
balanced, timed approach.
If caught in this trap of consuming a majority of calories in the second half of the day, you become very hungry as the day progresses. Your body begins to retaliate and warning signals go off in your brain as blood sugar levels become low. Your brain requires glucose and signals you to consume food. Since glucose acts as brain fuel, you unconsciously default to sugar and refined carbohydrates to compensate for low blood sugar. This effect often carries on throughout the evening and into the night. As the evening progresses and you continue to eat, you begin to enter the state of hyperglycemia (elevated glucose level). Yes, too much energy (glucose) is coming into your system when you least need it. The result is a metabolic disturbance that will not allow you to burn fat as fuel.
I discuss this issue with people and hear all sorts of reasons (excuses) why they behave in such a way. Several standard responses are: “I am not a morning person... I don’t like to eat in the morning... I don’t have time… I am too busy to eat… I am too lazy.” Most do not understand the concept of food timing. Your body adapts to this pattern by placing it in a starvation mode in the morning (fat storage and gluconeogenesis) and an energy over-abundance mode in the late afternoon and evening (fat storage). There are many versions of this pattern. People who choose to be caught in this metabolic snare will have a very difficult time losing unwanted body fat. Avoid being tangled in this trap. Transform your psychology and you can reverse this destructive pattern.
From Chapter 16: Cardiovascular Training – Fire Up Your Fat-Burning Furnace
How would you like to jump-start your ability to burn unwanted body fat? By revving up your fat utilization capability, you can burn off excess fat and keep it off forever. Cardiovascular exercise will give you the added edge your body requires to burn your hips, butt and gut. It is not magic – it is not marketing - it is human physiology! You literally have a fat-burning furnace at your disposal. It is your metabolic engine. Remember the car analogy. All you have to do is step on the gas!
Humans are designed to move! If you don’t move very much, your body adapts, your metabolism slows and you become a fat-storing machine. It is very difficult to reach your weight-loss and health goals without performing cardiovascular exercise. Don’t worry. You are not doomed! Your body will adapt positively to cardiovascular exercise, enabling you to burn excess fat! In addition, improvement of your cardiopulmonary function is essential to a healthier and younger body. You will also become stronger!
Cardiovascular exercise is an essential component of physical fitness, weight management, cardio-respiratory (heart and lung) health and overall well-being. This kind of exercise requires rhythmic movement of large muscle groups over a sustained period of time, elevating your heart rate to at least 50 percent of maximum level,
No matter your weight or conditioning level, you can perform cardiovascular exercise. You are not destined to a sedentary lifestyle. Being fat and de-conditioned is not your lot in life. It is not that big of a deal! You can do it! If you are sedentary, overweight and de-conditioned, simply begin a consistent walking program. It is a start! As you lose weight, your will become more conditioned and less fearful, the progress you make will be amazing. In addition, and perhaps more important; theemotional payoff is priceless! You will feel great as a result of your effort. In time you will be able to raise the bar and bring your cardiovascular training to the next level.
Carb Lean, Protein Strong has received the backing of highly respected physicians in Bend, Oregon, where Ron lives. Here is what two physicians had to say about Ron’s book.
From John L. Corso, M.D., Board Certified in Internal Medicine
Hundreds of my own patients have shared with me the pain they've felt as they battled unsuccessfully with their weight. Besides the negative effects on health and longevity, most have endured the added indignity of a "second-class" status within our society. Ron's been there and knows that obesity is a complex problem that most weight loss books don't fully address.
That's why I'm thrilled about Carb Lean, Protein Strong. There is finally a book I can share with my patients that delivers, in a straightforward and heartfelt way, the only weight loss and pro-health formula I've ever seen work in practice: a fusion of solid science, personal commitment and intelligent exercise. But more than just delivering the facts, Ron truly helps the reader throughout their journey with the tools they need to succeed.
As a primary care physician practicing medicine in the American Age of Obesity, I am thrilled to have this new resource to enlighten and encourage my patients. It will remain on my "must read" list for many years to come!
From Edward M. Boyle, Jr., M.D., Director of Thoracic Surgery, Bend Memorial Clinic
In my career as a cardiothoracic surgeon, I have seen first hand the damaging effects of some of our lifestyle choices on our cardiovascular system, and how over time the effects destroy the vascular architecture of our organs and ultimately contribute to poor health and death. Can this normal aging process, which many of us accelerate by the lifestyle choices that we make be slowed, prevented or even reversed?
In Carb Lean, Protein Strong Ron addresses these critical questions and goes beyond by providing guidance for the reader to redefine their understanding and appreciation of their health and how the choices they make contribute to their well-being. He begins by providing compelling evidence from his own remarkable experience. He then helps the reader create their own Wellness Mosaic through a powerful combination of Behavior Modification, Nutritional Science and Productive Exercise. Unlike many authors, Ron is a person who makes the art and science of nutrition and fitness clear to the reader, as he has devoted his life to making it not only happen for himself, but understandable to the people around him. You have in your hand a guidebook written by an expert who has taken the journey to better long-term health himself and provides the guidance for the reader to join along. I for one believe that knowledge is power, and perhaps many more beyond Ron will be able to benefit from what
he has learned through his own experience and his experience helping others with this process.
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