Welcome to the inaugural episode of the Dr. Mike Show. I’m joined by my co-host Chris Dominello for a Key Topic/Q&A episode. The key topic we discuss is the Hierarchy of Carbohydrates. I then answer reader questions about breakfast, protein powder for kids, and using protein powder to build more muscle.
In This Episode You’ll Learn
- How to use the Hierarchy of Carbohydrates to simplify what carbs you prioritize in your diet and how much of them you should consume.
- How to put together fast protein-packed breakfasts.
- If protein powder is safe for kids to use.
- If protein supplements will help you build muscle after your workouts.
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KEY TOPIC – HIERARCHY OF CARBOHYDRATES
This simple hierarchy is based on the fact that since not all carbs are created equal, there is a spectrum in which you can restrict them. Foods at the top of the list are more carb- and calorie-dense while containing fewer nutrients. As you move down the list, foods become less carb- and calorie-dense while containing more nutrients—these are the foods you want to pile on your plate.
EPISODE 001 – LINKS FROM THE SHOW:
- Neuro Coffee – coupon code: DRMIKE10
- The Gray Zone of Nutrition
- Dr. Mike Ultimate Book of Smoothies
- Fearless Feeding (Jill Castle, Maryann Jacobsen)
- Quick Breakfast Recipes
- Microwave Eggs
- Cold Blueberry Oatmeal Recipe
- Metabolic Drive from Biotest
- Muscle Matrix from NutraBio
- Modern Protein from USPlabs
- Whey protein before and during resistance exercise has no effect on muscle mass and strength in untrained young adults. (Weisgarber KD1, Candow DG, Vogt ES.)
EPISODE 001 – SHOW NOTES:
- How Dr. Mike and Chris met [00:07:16]
- Chris’ background [00:10:47]
- Concept of the Hierarchy of Carbohydrates [00:14:25]
- Easy way to get vegetables and fruits in your diet [00:18:46]
- Tips on how to feed kids vegetables [00:24:05]
- Q&A: Quick, easy, and healthy breakfast options [00:26:34]
- Q&A: Is protein powder safe for kids? [00:34:26]
- Q&A: Are supplements a good choice for protein intake? [00:37:05]
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I’ve heard that carbs, like rice and potatoes, are better for you to eat after they have been cooked, then chilled. What’s the difference to the application of these starches after they are chilled?
I do not know if this question is been answered but I will give it a go, foods like rice and potatoes are what is called carbohydrates and that is Carbon, hydrogen and oxygen and those molecules form glucoses and a chain of glucose form starch (polysaccharides). Starch is consumed and digested by the action of enzymes and some actions like cooking and cooling down change the speed of digestion and absorption, lets say that rice and potatoes when cooked and cooling down become resistant starches like they do not get absorbed and thats called retrogradation becoming prebiotic food and less of carbs and more of fiber.
love the veggie and Potatoes story! Congrats Mike and Chris on the show.