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Review of the Schwarzbein Principle Series

Why do I like the Schwarzbein Principle series?

Before I delve into reviewing three books (what was I thinking reviewing three at once?!?), I want to explain why I’m such a fan of Diana Schwarzbein’s books:

Firstly, all three books are about achieving health, putting weight loss in the back seat where it belongs. As I said on Wednesday, sacrificing your health for a number on the scale will not result in a positive outcome. Dr. Diana Schwarzbein wants you to achieve your ideal body composition, but assures you this comes naturally when you are truly healthy.

For the most part, I agree with the “how” of getting healthy that Schwarzbein recommends: real food, stress management, sensible exercise, etc. Her approach to nutrition is balanced, not low-carb but definitely not high-carb. Plenty of natural proteins and fats, too.

These books may not be the end-all-be-all of healthy living, but they lay a great foundation in a world of diet books that usually resemble more of a shaky house of cards than a healthy life plan for health.

Plus, these books were what got me started on the path to health. Even though I’ve dug into tons more information since I first read these books, I still find mysself referring to to the Schwarzbein Principle series frequently. I consider them a valuable addition to my nutritional library.

And as for why I was crazy enough to take on three books at once: I think Diana Schwarzbein’s books are often lumped together. You know: read one, read ‘em all. And this is not the case. Each book is distinctly different and I really wanted to lay out why, and hopefully help you figure out which book(s) will benefit you the most.

The Schwarzbein Principle
The Schwarzbein Principle: The Truth About Losing Weight, Being Healthy, and Feeling YoungerWritten at the peak of the low-fat movement, in this book Dr. Schwarzbein dispels a lot of the myths surrounding dietary fat and cholesterol. She details why we need plenty of fat and protein in our diets so our bodies can rebuild at the appropriate rate. This is a theme that remains constant through all three of her books.

Since low-fat, high-carb diets were the most common dietary recommendation of the time, Dr. Schwarzbein discusses why a diet based mostly on carbs can adversely affect your health by causing chronic high insulin levels. You learn a lot about insulin and blood sugar in this book.

She also discusses a variety of other topics, including:

  • The real risk factors for heart disease and cancer (two of the most common degenerative diseases), and why we should stop blaming fat and cholesterol.
  • What causes a low serotonin state and why so many people are suffering from low serotonin.
  • She blasts modern diets, and explains why low-fat and low-calorie diets are damaging and counterproductive. She also looks at the terrible effects of chronic, yo-yo dieting.
  • Schwarzbein talks a little about her own experience with sugar addiction and how that affected her health.
  • She delves deep into why being thin isn’t necessarily healthy, and how focusing too much on your weight is destructive to your health.
  • Why osteoporosis can be caused by your diet and other poor lifestyle habits (it’s not just about calcium!).
  • Short quizzes to see if you are on the accelerated metabolic aging track, or if you have habits that raise insulin levels.
  • She mentions exercise, but her recommendations are much more sound in her other two books.
  • She discusses nutrition, with an emphasis on protein and fat. She lowers the carbs more for overweight people with excess fat around the middle, but raises the carbs over time. Although she discusses damaged fats (like trans fat and oxidation), in my opinion she does not provide enough warning about vegetable oils and soy.
  • There are personal stories throughout the book that make the plan more real because they are so relatable.

Overall I give this book 3.5 out of 5 stars. It’s really going in the right direction, but in light of her second and third book, this one is not my favorite.

The Schwarzbein Principle II: The Transition
The Schwarzbein Principle II: The "Transition" - A Regeneration Program to Prevent and Reverse Accelerated AgingIf I had to pick a personal favorite of Dr. Schwarzbein’s books, this would be it. To quote from the first paragraph:

Did you know that the maximum life span for the human race is 120 years, yet most of us do not even live to be 100 years old? Why is that? What is keeping you from reaching your potential life span?

Those first sentences promise a lot, and in my opinion this book delivers. While the first book focused mostly on the hormon insulin, in The Transition Dr. Schwarzbein emphasizes that all hormones in the body influence each other, with an in-depth look at cortisol and adrenaline in addition to insulin. The goal is to bring all hormones into balance with healthy lifestyle habits.

In this book, you’ll learn:

  • Hormones and biochemicals regulate every action in the body, including rebuilding and recovering from daily living.
  • While there are some rare glandular-based hormone disorders (like Cushing’s disease and type 1 diabetes), hormones can also be disrupted by unhealthy lifestyle habits. Luckily these lifestyle-based imbalances can also be corrected with healthy lifestyle habits.
  • High adrenaline levels can feel great at first, but this feeling fades and will lead to chronic health problems in the long run. There is a quiz to determine if you’re living a high-adrenaline lifestyle.
  • Myths and truths about metabolism, including calories-in/calories-out, low-fat, weight gain, and more.
  • Keeping insulin levels in balance (not chronically high or low) to prevent insulin resistance is an important part of staying healthy.
  • In this book, Schwarzbein explains even more about low serotonin levels and how we can recover from them with good habits.
  • She also takes another look at how diet and lifestyle affect bone density.
  • Cortisol is an important life-giving hormone, but when out of balance it can cause major health problems like weight gain and heart disease over time.
  • You’ll learn about everything that triggers these hormones to go out of balance, and there are quizzes to help you determine where you might have bad habits.
  • In this book, Schwarzbein goes into greater detail about her own healing experience. You learn that she wasn’t always the picture of health (not in the least!), and why she’s much healthier at 39 than she ever was when she was younger.
  • Schwarzbein admits that sometimes part of the healing process means you’ll go through a transition phase (thus the title of the book). When the body is focused on healing and getting over bad habits, it’s not always an easy path, but in the long-term it’s the path to health.
  • Her general nutrition recommendations are basically the same as the first book (with the same problems I mentioned above, too). Her carb suggestions are higher, though, and based on your metabolism type (but this is not a metabolic typing book, by the way).
  • She provides sound supplement recommendations, although I prefer to avoid most supplements if you can. Sometimes they can be useful, however, and she lists some helpful amino acids like those recommended in The Mood Cure.
  • She also goes more into exercise (such as don’t over-exercise!), tapering off toxic chemicals, healthy sleep/stress habits and hormone replacement (when absolutely necessary). Overall there is a lot more helpful information here.
  • Also, plenty more personal stories to relate to. The ones in this book really helped me see that there is a light at the end of the tunnel during the healing phase.

She provides separate diet/lifestyle plans for four types of metabolisms:

Insulin-sensitive with healthy adrenal glands (the healthiest metabolism).

Insulin-sensitive with burned-out adrenals.

Insulin-resistant with healthy adrenals.

Insulin-resistant with burned-out adrenals (the least healthy metabolism).

This part may seem too complicated for some, especially if you don’t want to bother with testing. The recommendations are generally the same for all four types with slight differences, but I found the plan in the next book, The Program, to be much more concise and applicable.

Overall: 4.5 out of 5 stars. Great book with some seriously good information about hormones, metabolism and staying healthy. May be an information overload for some, nutrition recommendations are generally sound but not perfect. Figuring out which “plan” you’re supposed to be on might distract from the real point of the book.

The Schwarzbein Principle: The Program
The Schwarzbein Principle, The Program: Losing Weight the Healthy WayThis one comes close to being my favorite, for two reasons:
1. It’s a shorter read with an easy system most people will be able to use readily. The recommendations she provides are more complete and yet much more simple than what you find in her previous books.
2. Her nutrition recommendations improve somewhat in this book: she gives a small warning about canola oil, she recommends only fermented soy with a little tofu, she advises to soak your legumes before cooking, and she even recommends raw milk, with a shout-out to Nourishing Traditions and realmilk.com! Gotta love that.

This book provides two simple plans: a healing plan for someone with a damaged metabolism, and a maintenance plan for someone with a healthy metabolism. There is a short quiz to help you figure out which one applies to you, and also a questionnaire so you can focus on areas you’re having the most trouble in.

There is a chapter devoted to each part of her plans: nutrition, stress/sleep, exercise, tapering off of toxic chemicals and replacing hormones when necessary.

Carb recommendations are more balanced in this book: 125 grams per day if you’re healing, 150 grams if you’re healthy. She also recommends more carbs if you’re exercising heavily.

Overall: 4.5 out of 5 stars. Same rating as The Transition, but for different reasons. The plans in this book are concise and easy to follow, and the nutritional information is more updated and favorable. However, this one doesn’t offer the same wealth of information as The Transition.

One thing I don’t like about all three books:

Diana Schwarzbein is quick to reduce saturated fat intake, though fundamentally she agrees saturated fat is very good for you and should be the foundation of the fats you eat. Her low-saturated fat plan includes short- and medium- chain fats like dairy, butter and coconut oil, but restricts long-chain fatty acids like those found in red meat and pork.

I feel like telling some people to eat less saturated fat is just confusing and may lead to the over consumption of vegetable oils (which is not good, by the way) or an overall reduction in fat intake (also not good – you need healthy fats!).

But if you can ignore this fact, the books are still worth reading, especially The Transition and The Program.

Question: I only want to get one book right now. Which one should I choose?

Answer: I really can’t settle on just one. I’d say The Transition for the amazing wealth of information and to get proper focus on healing your body. But The Program by far provides the most comprehensive program, and includes most of the lifestyle recommendations mentioned in the second book. So get The Program if you’re looking for a balanced life plan for health, but get The Transition if you’re interested in learning a lot more about how this works. Then get The Schwarzbein Principle (the original) if you want some excellent further reading on the subject of metabolism, aging and insulin.

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36 Responses to Review of the Schwarzbein Principle Series

  1. Thank you, thank you!
    I’ve been eyeing these books and was trying to decide which one to purchase.
    BTW – I really enjoy the layout of your blog.

  2. I found your site from the link about fermented milk on the Daily Apple where I was reading Matt Stone’s post on milk. I recognized your picture from the 180 Health comments! Small internet world and you have a wonderful resource here.

    My struggle with Schwarzbein is perfectly reflected in this post. I frequently re-read two specific instances in “The Transition” trying to make sense of her anti-saturated fat slant, but don’t have the scientific background to determine if it makes sense. Can anyone comment on your experiences with saturated fats? Good or bad?

    Pg 244: “However, if you have a badly damaged metabolism and cannot burn saturated fats for energy or use them to rebuild biochemicals, they can keep your blood-sugar levels higher.”

    Pg 320: “In this program, saturated fats and carbohydrates – not just large quantities of carbohydrates – are used as energy. However, if you do not use the saturated fats as energy because you are not exercising, they will keep your blood sugar levels higher and cause your insulin levels to be high as well. This is the opposite of what you are trying to accomplish, so until you add in your exercise routine, lower your carb intake and/or manage your stress better you will need to lower your saturated-fat intake.

    The extent to which you need to lower your saturated-fat intake depends on your response to the eating program. You may only have to cut back on red meat and dairy products, or you may have to avoid all the foods listed in the Saturated Fats section. Monitor your chol/trig levels, blood-sugar readings, blood-pressure readings and your fat-weight changes to determine how much saturated fat you should consume. ”

    Saturated fats love me and I love them. So this makes no sense to me, except that something from our eating past keeps poking at me. My husband’s weight loss was greater and his triglyceride numbers lower on a South Beach-type (less saturated fats but all real foods) than on Atkins or the type of diet we ate when I got cozy with Nourishing Traditions.

    On the other hand, SB was the first time we started cutting out the processed carbs so that could account for the initial weight loss and the current plateau. But what else could account for those increased triglyceride levels other than saturated fats? Ugh.

    Whatever the conclusions, Schwarzbein and NT are lifesavers in our lives. Thanks for the thought-provoking reviews and fabulous blog!

    • Thanks, Lisa. The trouble with health and nutrition is many times there are no clear-cut abolute answers. Most of the health experts I admire and respect do not recommend lowering saturated fat intake, and I tend to agree. Like you, I enjoy saturated fat and I feel best when I’m eating plenty of it. So it’s really hard for me to wrap my mind around why they would be bad, though maybe in the rare case it’s true.

      My stance is that Schwarzbein is gearing that recommendation to someone who is considerably overweight and dealing with a lot of blood sugar issues (such as pre-diabetes or diabetes), who has trouble exercising and controlling their carb/sugar intake. However, in my opinion, she wasn’t quite clear enough on this and I think it could cause too many others to cut out saturated fats because of it.

      Another thought: Schwarzbein does go over the fact that many diets will cause an initial drop in cholesterol/triglycerides, but the numbers will rise again over time (though perhaps not to previous levels). I believe both low-carb and low-fat diets fall into this category. That may explain why your husband’s levels are higher than they were.

        • I was just reading The Program today, and Schwarzbein is a little more clear on the fact that it’s long-chain saturated fats she wants you to be careful with. These would be mostly in beef and other meats, I think. She said butter is considered low-saturated, and even coconut oil because they are mostly short- and medium-chain fatty acids. So that sounds like a far more balanced approach to me. I really like all three of her books, but I think the nutritional info in The Program is much more on track.

  3. Hi Elizabeth – I remember reading the first book about five years ago, someone I knew loaned it to me. It was right when I was beginning to understand the importance of real food in the diet as it relates to health. I like how she lays everything out and explains about fats, metabolism, nutrients, and how they work in our bodies. I think the language she uses is easy to understand, and she puts into a context that many people can relate.

    I do agree with taking supplements under the following conditions: that they are whole-food sourced and organically sourced to include co-factors, phyto-nutrients, and enzymes, and that the person taking it also maintains a highly nutrient-dense diet of real food at the same time. With that said, particular attention should be paid to the brand to ensure standardization and high quality. When I was very sick and getting back t health (which took over two years), the nutritional therapists who helped me had me on a very strict and full regimen of vitamin, herbal, and mineral supplements. I was so depleted and malnourished, they explained, that I needed to mega-dose for awhile to get myself back to normal. I took brands such as Biotics Research, Apex Energetics, and Standard Process – all are of the highest quality on the market. Both NTs I was seeing follow the WAPF principles of real, traditional, whole food, so I also completely cleaned up my diet and ate really well (and still do to this day). Although something I found with the first therapist I was seeing was that she told me to eliminate all dairy except cream and butter. I kept asking “what about raw?” and she wouldn’t endorse it. That’s when I started investigating about being able to get raw dairy. It took almost a year before I was able to find a good source for my family and now raw is 90 percent of our dairy products we use. We’ve had great success with it.

    Back to the supplements. I think when people are grossly depleted and sick from years of bad eating, that good quality, therapeutic grade supplements are almost essential. I’m certain that if I hadn’t taken them, I wouldn’t have healed as quickly. Also, a great deal of the supplements I took (and still take) are sourced from the organs of organically and sustainable-raised animals (freeze dried at low temps to preserve nutrients). I’m a big believer in healing the tissue of the organ systems, and then the function to promote healing and health. It works like nothing else I’ve ever seen. I’m sure you can get the same effect by eating the organs from those animals too, it’s just a different way of doing the same thing, I think.

    I agree with you, that she doesn’t really talk about the dangers of soy or vegetable oils – and I’ve found that many of the more conventional medical and health experts who have started to go in a better direction are similar – Marion Nestle is a great example of this. She talks throughout her book “What to Eat” about eliminating processed foods, but still considers soy and low-fat dairy just fine (although I don’t remember Diana S. actually endorsing these foods, just that she really didn’t address them in the book). Hopefully authors like this will come around eventually and make a definitive statement that these industrial foods are just toxic poisons to our bodies. Maybe then the industries making money off of those products will lose some of their footing and people will wake up and begin to listen.

    Nice book review, I’m glad you took the time to do all three – I think that it was good since they are all by the same author and it gives people an idea of what’s included in each one, and whether they want to read all three, two, or just one. Thank you!

    • Wonderful comment, Raine. I agree about the supplements. In theory, we shouldn’t need any supplements, but many of us are coming from a place where processed foods and unhealthy lifestyle habits have caused some serious deficiencies and damage. Supplements can definitely help speed the healing process, especially since extremely high-quality food is hard to find.

      I’m actually somewhat an a recovering supplement addict, you could say. I used to take dozens of pills a day of various supplements. Today I focus more on quality rather than quanity. I just take a handful of supplements that I feel are beneficial to me at this point, and I try to choose better quality ones with fewer additives whenever possible.

      • Elizabeth – I used to take dozens of pills daily, too! Now I am on just a few, but I will always have to take bile salts, probiotics, digestive enzymes, and betaine (hydrochloric acid) to ensure my digestion is working properly because I no longer have my gallbladder nor my appendix. In fact, it wasn’t until I started taking these things and eating better that my bowel activity improved greatly. I do eat fermented foods – mostly the yogurt we make. I haven’t ventured in to lacto-fermented vegetables and other foods yet, but I’m hoping to do that sometime this year. I keep the probiotics around all the time for myself and my family – my son and husband don’t always eat as well as I do, and it’s extra insurance for when they go out to eat without me, or something like that, and make a less than nutritional choice for a meal.

        • We’ve cut back on our supplementation too, but not completely stopped it. I’m REALLY hoping we can make up for 35 years of poor diet with excellent food & careful supplementation. It makes me sad to imagine going into our retirement years not enjoying them.

          I’ve used some of Dr. Ron’s products and enzymes from Lita Lee. I wanted to use Standard Process, but when I requested a referral everyone in my area was a chiropractor. I had hoped to find more of a nutrition advisor.

          Their supplement philosphy makes sense to me – that they would include all the extra stuff so that the nutrient is not in isolation. Funny how nature knows how to combine her foods. Good grief this is so complicated. Actually, it wouldn’t be so complicated if I hadn’t grown up on Count Chocula, canned (not from the garden) veggies, and Mrs. Baird’s.

          Ah, well. Let’s try to live without regrets and continue on with a more nourishing future.

          • Lisa, I think some Standard Process products can be found on Amazon. I was just looking at some of those today, actually.

            Raine – I agree there are some basic supplements, like probiotics, that will always be included in our regimen. I also take betaine HCI and have noticed a great improvement from it. I’ve also benefited from amino acid therapy as Julia Ross recommends, although that is definitely a temporary supplement system designed to make up for deficiencies. I’m weaning off amino acids right now, but still find I do better with them sometimes.

  4. Thanks for all the book reviews. I just discovered your blog and find it so refreshing. The primal/paleo way of eating makes so much sense to me, but my body likes a few carbs. Although I try and concentrate on fats, including saturated fats, I love my oatmeal!!! So thank you for your words and for promoting real food and health.

    • Thanks, Heather! :) I too enjoy a lot of what primal/paleo has to offer, but I don’t like eliminating whole food groups like grains. Because of the very compelling information I’ve read in primal circles, I choose not to eat as many grains as I used to, but we still eat some and still get plenty of carbs from other sources like potatoes. I tried low-carb for a couple months and after a few weeks I got all the symptoms of adrenal weakness and decided to quit. I feel much better now and I think a balanced approach to nutrition is best.

  5. Wow! I was always critical towards miracle solutions for weight loss, and your description of the Schwarzbein series restores my belief in living healthy without going overboard. Thanks for the profound info on the three books!

  6. Great site, Elizabeth. I found it while researching Dr. Schwarzbein. I have a couple of her books but never got serious about following her program. In that past year I’ve been reading books by Nina Planck, Michael Pollan, and other authors who advocate a whole foods regimen and am ready to give it another try. In this year I have cut out a lot of things but have recently been diagnosed with multiple allergies, including a sensitivity to gluten. I think this will make the plan easier to stick to, though carbs have always been rocky terrain for me; I feel like I’m addicted to them.

    I don’t know anybody who has even heard of these books, so thanks for the write-up. I believe what she says wholeheartedly. It really makes sense. I too disagree about soy. Soy is the devil.

    • Darina, carbs were hard for me to – and still are at times. However, I don’t feel as compulsive with carbs as I used to, and that’s a big improvement to me. I love combining Schwarzbein’s principles with real food wisdom, the two seem to mesh together really well.

      • Elizabeth, have you tried 5HTP? My doctor put me on some adrenal supplements that I found out were basically 5HTP and I think that this is why I haven’t been craving carbs. Usually I can’t stick to eating this way for more than a couple of days without bingeing on pastries but I started the 5HTP just before I gave the diet another go and somehow I’m craving free. I can’t believe it but it must have something to do with it. Julia Ross also talks a lot about amino acids in her bok “The Diet Cure”. I will have to give them more consideration.

        • Yes, I have, and I believe 5-HTP has been beneficial for me (though it hasn’t exactly cured my sugar cravings, it’s still helped). I’ve been taking it regularly for about two months now, so I’m starting to slowly wean off of it. I also take GABA most nights. I use The Mood Cure (also by Julia Ross) as a guide. I think the aminos she recommends are really helpful.

  7. I trained extensively with, and was certified by, Diana Schwarzbein, and like you, it helped me make very significant changes in my personal health as well as for many hundreds of my clients. The Program is the most up-to-date in terms of what Dr Schwarzbein recommends, although it is still not completely consistent with what she is teaching and preaching now. Still, as a basic framework of how to look at nutrition, and balancing macronutrients, I think it is completely sound and wonderfully helpful. It is definitely not a low fat diet, and she doesn’t recommend that, based on my understanding – not to speak for her – except in very particular cases. However, when you are writing a book for the general public, I guess sometimes it’s necessary to err on the side of caution, as she does with suggesting everyone go gluten- and dairy- free initially.
    I still recommend The Transition for those who want more science.
    My biggest problem with her menus, as someone noted below, is the reliance on soy, although she talked about it being estrogenic and suppressive to the thyroid during our training.

    • Thanks for commenting, Fran. It’s great to hear from someone who’s actually trained with Dr. Schwarzbein. I still refer to her books frequently, even a year after writing this post. In general, I view her recommendations to be sound and beneficial. In fact, that she offers simple recommendations without getting too detailed is probably one of the better qualities of the books.

  8. After reading “The Schwarzbein Principle” and using it as a guide, I have eliminated sweets (both natural and artificial) and most grain products from my diet. I’ve also increased my protein intake. It took a few months, but I feel so much better and have lost some weight without even trying, although I didn’t need to lose much. I’ve also lost my constant craving for sweets and my blood sugar has normalized. Forget about calorie counting; Dr. Schwarzbein’s method is the way to go for better health.

    • I just finished reading “The Schwarzbein Principle”. While it makes sense, it’s great to hear that someone who actually followed her reccomendations has seen results. I am a PT and want to use her peinciple as a guide to a fat loss diet to go along with  an exercise regimen for clients. You have just given me further validation . Thanks.

  9. Gosh, what a great review of all 3. I know exactly which to pick because of you, Elizabeth. You gave me everything I need and also made me want to pick up a copy. I was on the fence. Dr. S should thank you. I know I do.

  10. Thanks for the reviews! I’m new to the Schwarzbein way of life and wasn’t sure the best place to start. After reading the review I bought The Program. Within 24 hours I was back at the bookstore looking for the rest of the books. I bought I, they didn’t have II or the cookbook – so I’m ordering them. I think I’m hooked! I also discovered the rest of your blog and WOWZA! What a treasure trove! I’m a new follower and look forward to learning from you.

  11. i have only read the schwarzbein principle, but will get her newer books as well. I have a few questions that you may be able to answer…

    I’ve been at this health journey a longgggg time. Been whole foods, organic, gluten, dairy, and predominantly sugar free and low carb for years. i’m not coming from a SAD (standard ameican diet). i don’t eat processed refined toxic food ever and haven’t for almost 2 decades. But not getting better, in fact, worse. I’m thinking I need to add carbs back in and came across the SP. My main issue is adrenal exhaustion from mercury poisoning from vaccines and fillings. (not bad nutrition or lifestyle as Schwarzbein keeps harping on about each time and equates that ONLY with how bad you are metabolically damaged. many of us are doing everything right, but are damaged by heavy metals, pathogens, and poisons in vaccines and drugs like antibiotics. (I had 22 vaccines in one month during Peace Corps). my health tanked.

    have done it all. i’ve had several HTMA and other functional med testing, addressed MTHFR and methylation, did candida cleanses, etc. tried healing adrenal exhaustion with everything natural then finally had to go on hydrocortisone 5 months ago for flat lined cortisol and gained 20lbs, and I feel developed insulin resistance or at least sensitivty.
    i’m off that now and on adrenal cortex. and I feel that low carb furthered my adrenal decline. Sooooo….I’ve decided I need complex carbs for my adrenals to heal and to restore blood sugar. I was in ketosis…not making ATP. I for one think long term, no/over low carb is not healthy…which is why I’m seeking out the SP approach…and want to learn more.

    My questions are: are the carbs at every meal necessary? I see the recipes include carbs at every meal and wondering what the reason behind this is? And also , why is there so many types of proteins at every meal? Like eggs, cheese and meat…is there a reason for this? I generally like to eat one type of protein per meal due to rotating foods.

    Thank you!

    • Carbs at every meal are going to be helpful for blood sugar and cortisol balance. Without carbohydrate energy, the body will release cortisol and use protein for energy–which isn’t ideal. Protein should be used for muscles, bones, neurotransmitter production. If your body is breaking protein down for energy you miss out on all that. I would say mixing protein sources isn’t necessary if you prefer not it.

  12. i also am puzzled about the soy. for years, I stayed away. but isn’t the fermented type like Tempeh ok? in fact aren’t they phytoestrogens that help balance and modulate estrogen? i saw a commentor a few up who said negative things about soy. which I have agreed with for years. but isn’t some soy actually good for us? like tempeh and other fermented types? (non gmo)

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