Metabolism Miracle vs Blue Zone Diet ….Diane Kress says: “US needs both!”

Diets, even healthy diets, do not benefit everyone in the same way.

This has been proven since the 1960’s when the “low calorie, low fat, low salt” diet became the medically- sanctioned diet that would be recommended to the American public to help prevent cardiovascular heart disease (blood vessels narrowed by fatty plaque). The theory was that high fat intake caused high cholesterol and fat in the blood (This diet is still promoted today, almost 60 years later!). Ever since diet and food changes prompted by fear of consuming high fat containing foods, the US has epidemic levels of overweight/obesity, metabolic syndrome, pre- diabetes, type 2 diabetes, heart attack and stroke.

If you have been to the hospital and are a person with type 2 diabetes you’ve probably been surprised that your breakfast tray contained whole grain unsweetened cereal with nonfat milk, fresh fruit, and whole grain toast; and maybe an egg.

This diet for someone hospitalized who has diabetes is low in calories, very low in fat, and without added salt ….all healthy food choices. But, this breakfast is extremely high in carbohydrate content.

It provides about 60-80 grams of carbohydrate at one meal. People with diabetes will have high blood glucose level after eating this meal. The hospital’s answer? A few units of insulin for coverage.

I’ve been studying medical nutrition therapy and practiced as an RD CDE for almost 40 years. Working in the trenches, I’ve seen what has evolved from the promotion of “backwards” dietary recommendations.

The low calorie, low fat, low salt diet has been (and still is) recommended for those with metabolic syndrome, overweight/obesity, pre-diabetes, and type 2 diabetes. The irony is that the lower calorie, low fat, low sodium diet has helped trigger the epidemics of obesity, metabolic syndrome, pre-diabetes and type 2 diabetes!

The very issues that the AMA, ADA, and AND -sanctioned diet was supposed to prevent or control are the medical conditions that have exploded during the past 60 years.

As for myself: After working for 15 years teaching and living within the medically approved diet requirements, I had to admit that this dietary regimen did not work for myself or many of my patients. I followed the prescribed diet to the letter and found myself gaining weight, acquiring a roll of fat around my middle, and noting increases in blood pressure, cholesterol, LDL, triglycerides, and blood glucose.

How could this be happening as I LIVED on a 1200 calorie, low fat, low cholesterol low salt diet and exercised 6 days/week? Why was this happening to my patients, too?

This conundrum kept me awake at night and I grew less confident teaching/preaching the diet. I began to check on my long- term patients; sure enough they didn’t lose significant weight (8-10 pounds max), their blood pressure rose, lipid panel suffered, and blood glucose began moving out of the normal range to pre- diabetes and type 2 diabetes.

I could not in good conscience continue perpetuating dietary misinformation.

I left my cushy job as director of a hospital- based Diabetes Center and took an office in a medical office building with internists, endocrinologists, cardiologists, GI physicians, and cancer specialists. I told the physicians (who knew me from my work at the hospital) that I had been working on a new diet solution that would match the metabolic needs of the 60% of adults who had the genetic predisposition to insulin imbalance/insulin resistance.

I developed a diet/exercise lifestyle program and offered it to my private- practice patients. The results were literally off the chart. Word -of -mouth from the physicians and the patients made my practice explode. After I saw about 2500 patients and had data supporting the new program, I began to consider writing the program into a book.

I got a literary agent, had 3 publishers go into a bidding war for the book, and within 3 months, without paid publicity or marketing, it became a New York Times Bestseller. It also rose to the #1 position on, Barnes and Noble, Books a Million, and Borders.

The Metabolism Miracle is now licensed in 8 languages, was “a New Year’s gift to the British people” by Great Britain’s Daily Mail as a “front page” promotion and 4- day condensed release.

I now run the subscription support site; with over 2000 active members. MV has been available for 7 years! I’m in MV daily and personally answer questions.

So am I saying that other diet approaches do not work?


I’m saying that for the majority of US adults, those who have the genes for insulin imbalance/insulin resistance WILL SUCCEED on this lifestyle plan. I call these people “Met B’s ™”. (Metabolism B™)

This leaves the other 40% of the population who struggle with their weight, lipid panel, blood pressure but are not wired for insulin imbalance. They can succeed on a low calorie, high fiber, low fat, mostly plant based program. I call these people “Met A’s™”. (Metabolism A™).

I was asked a question about which diet is better; The Blue Zone Diet or The Metabolism Miracle….and why is it better?

The Blue Zone can be the ticket for those with what I call Metabolism A (Met A). About 40% of adults have Met A and will do fine on the Blue Zone.

But…over 60% of adults are genetically predisposed to glucose and insulin aberrations that can progressively lead to:
metabolic syndrome: belly fat, elevated LDL, triglycerides, blood pressure
midline adiposity
visceral fat stores
Decreased Vitamin D
Pre- diabetes
Type 2 diabetes

If a person has the genetic predisposition to endocrine (insulin) abnormalities AND faces years of environmental stressors like insufficient exercise, emotional stress, overeating carbohydrates, hormonal changes (puberty, pregnancy/lactation, menopause), certain medications (steroids, beta blockers), chronic pain, surgery, physical stress, inflammatory disease…. medical conditions progressively unfold:

The answer for these patients is keep their focus on the 2 factors that influence increases in blood glucose and resultant insulin release:

1. The quantity and type of carbohydrate foods they consume
2. The release of glycogen by the liver when meals/snacks exceed 5 hours and during the night when a person sleeps cause blood sugar and insulin to rise.

Since insulin is a fat gain hormone…high amounts of insulin and resultant insulin resistance lead to a “fatty body”; fat around the middle, visceral fat (between the organs), fat in the blood (cholesterol, triglycerides), NAFLD (fat deposits in the liver). Met B’s don’t “get fat” from excess calories and elevated fat intake…they get fat from excess or inadequate Carbohydrate Intake.

What works for Met B’s ? The Metabolism Miracle (MM)

Step 1: 8 weeks or more of a lower carbohydrate intake to rest the pancreas and liver PLUS exercise for 5 days/week. Results are seen in predictable fat loss/inch loss, improvement in Met B labs (glucose, A1C, lipid panel, Vitamin D, insulin) and blood pressure as well as: improved mood, increased energy, improved focus/concentration, elimination of food cravings, feeling and looking rested and younger.

Step 2: 8 weeks or more of a carb-infused diet. Low glycemic, high fiber, antioxidant rich carbohydrates in a set amount at all meals, bedtime, and between meals that exceed 5 hours.

Step 3: A true balanced diet: 30+% carb, 30+% high quality protein, 30+% heart healthy fat with liberal neutral veggies.

Although the Blue Zone mindset will work well for those with typical metabolism (I call those without blood glucose/insulin issues; Metabolism A or Met A), it is not my preferred diet for those with conditions related to insulin imbalance/insulin resistance.

Met A’s have bodies that maintain normoglycemia based on producing and releasing the correct amount of insulin to normalize the blood glucose after a meal and from glycogen release between meals and overnight. Met A’s can flourish on a high fiber, whole food, high antioxidant, plant based, low fat, low animal protein diet. Although I can relate to the positive nutrition guidelines in the Blue Zone, it is not designed to address the special needs of those with insulin impairment.

The Metabolism Miracle is designed for those with Met B™ as they require dietary modifications to get and remain healthy. The issue for them is the amount and type of carb intake as their body “over-processes” carbohydrate with excess insulin. Insulin is a fat gain hormone.

The Metabolism Miracle is a CARB- CENTRIC lifestyle program…because it focuses on the amount and type of carbohydrate that works hand in hand with the Metabolism B physiology. It also promotes high fiber intake, lean high biological value protein,heart healthy fats, and liberal vegetables.
Blue Zone for Met A’s: Their weight, lipid panel, blood pressure can improve by decreasing calorie intake, fat intake, sodium intake, and eliminate highly processed, empty calorie foods. Those with Met A do not OVER-REACT to carbohydrate intake and will lose weight and get healthy by controlling calories, increasing fiber, changing type of fat and lowering total fat intake and exercise.

Blue Zone Facts with commentary (in all caps) by Diane Kress

Blue Zone says: 95/5 RULE Eat Plants 95 percent of your food should be fruits, vegetables, grains, greens, legumes.

Blue Zone says: Use olive oil to sauté and spices flavor vegetables.

Blue Zone says: Feel free to eat a cup (cooked) of whole grains daily.

Blue Zone says: LIMIT MEAT Think of meat as a celebratory food. Portions should be no larger than a deck of cards, once or twice a week. Limit processed meats such as hot dogs, bacon and sausages.

Blue Zone says: FISH IS FINE Enjoy fish up to three times weekly. Wild-caught salmon or smaller fish like sardines, trout, snapper, cod, and anchovies are okay choices. Limit portion sizes to 3 ounces (about the size of the palm of your hand.)

Blue Zone says: DIMINISH DAIRY Avoid dairy when possible. If cheese is a must, try ice-cube size portions of sheep (pecorino) or goat (feta) cheese to flavor foods. If you eat eggs, limit intake to 3/week.

Blue Zone says: DAILY DOSE OF BEANS Eat a cup of beans daily spread out across breakfast, lunch or dinner. All beans count, including tofu. They contain high quality protein and fiber. If you buy canned beans, avoid added salt, sugar and chemicals.

Blue Zone says: SLASH SUGAR Consume only 28 grams (7 teaspoons) of added sugar daily. Reserve cookies, cakes, and candies for special occasions. Read labels and avoid foods with more than 8 grams of sugar. Make honey your go-to sweetener.

Blue Zone says: SNACK ON NUTS Eat a handful of nuts daily: almonds, pistachios, walnuts, hazelnuts, sunflower seeds, pumpkin seeds, Brazil nuts, and peanuts. Try different nuts so you don’t tire of them. Avoid sugar-coated nuts.

Blue Zone says: SOUR ON BREAD
Eat only 100% whole grain breads or authentic sourdough bread made from live cultures. Limit bread to two slices daily. Chose whole grain corn tortillas over flour tortillas. Avoid white breads and wraps.


Blue Zone says: GO WHOLLY WHOLE Prohibits foods with more than 5 ingredients.
DIANE KRESS’ METABOLISM MIRACLE AGREES IN THE BENEFIT OF WHOLE FOODS LIKE FRUIT, VEGGIES, GRAINS, NUTS, AVOCADO, OLIVES, ETC. agrees in the benefit of whole foods (fruit, vegetables, grains, nuts, avocado, olives, etc) but does not prohibit foods with more than 5 ingredients.

Blue Zone says: DRINK MOSTLY WATER Drink six glasses of water daily. Feel free to drink unsweetened teas and coffee. Enjoy Wine at 5 with friends or with Blue Zones inspired meals. Avoid all sugar-sweetened and diet sodas.

Comparing the Blue Zone diet principles that work for Met A’s and why they don’t all apply to those with Met B.

 BZ: Stop eating when your stomach is 80 percent full to avoid weight gain.

MM: (Those with uncontrolled Met B do not feel full due to blood sugar fluctuations. They may be hungry
in less than one hour after eating due to excess insulin release causing hypoglycemia. Met B’s cannot use
“fullness” as a guideline for when to stop eating.)

 BZ: Eat the smallest meal of the day in the late afternoon or evening.

MM: (With Met B’s, it’s all about carb- balance. Too much or too little carb at a meal, delaying meals,
skipping snacks if meals will exceed 5 hours, and failing to eat within one hour of wake-up and bedtime
all cause rises in blood sugar and over-release of insulin (fat gain and blood glucose fluctuations))

 BZ: Eat mostly plants, especially beans. And eat meat rarely, in small portions of 3 to 4 ounces. Blue
Zoners eat portions this size just five times a month, on average.

MM: For those with Met B, very lean and lean protein is “neutral” in that it does not spike blood glucose
or trigger excess insulin release and fat gain.

 BZ: Drink alcohol moderately and regularly, i.e. 1-2 glasses a day.

MM: (5 oz. wine, 1.5 oz liquor, or 12 oz light beer (x2 maximum with MD okay) is allowed on the MM
lifestyle with physician ok)

There’s a Blue Zone community in the U.S.. Its members are Seventh-day Adventists who shun smoking, drinking and dancing and avoid TV, movies and other media distractions.

They also follow a “biblical” diet focused on grains, fruits, nuts and vegetables, and drink only water. (Some of them eat small amounts of meat and fish.) Sugar is taboo, too. As one Loma Linda centenarian says: “I’m very much against sugar except natural sources like fruit, dates or figs. I never eat refined sugar or drink sodas.”

MM’rs must be aware that all sources of carbohydrates convert to blood glucose, cause Blood glucose to rise, insulin to over- release, and fat to accumulate on their body, in the blood, between organs, and in liver.

Labs that indicate a need for Metabolism Miracle (MM)
Glucose over 85
LDL over 99
HDL under 45
Cholesterol/HDL ratio 5 or over
Triglycerides over 99
Hemoglobin A1C under 5.2 or over 5.6
Vitamin D under 40
Insulin over 7.9
BP over 135/80 without medication
TSH under .45 or over 4.5

My conclusion.

There is not “one diet” that helps everyone with health, wellness, appropriate weight, and feeling great.

Those with “Normal Metabolism; Met A” can lose weight and get healthy on the Blue Zone program.

Those with “Metabolism B” can lose weight and keep it off, improve their health and require less medications for fat related labs, and can regain their wellness, improve their energy, and regain focus and concentration with The Metabolism Miracle.

I believe that both styles of diets are healthy for different subsets of people. As physicians and medical nutrition therapists, it is our obligation to present our patients with the program that matches their metabolic needs.

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7 Delicious Recipe Ideas for Crostini “Metabolism Miracle Style”

crostini lots

Original recipes:

For those who struggle with metabolic syndrome, insulin resistance, midline adiposity, PCOS, gestational diabetes, pre-diabetes, type 2 diabetes….the idea of having “neutral bruschetta/crostini” seems like a DREAM.

The trick to making delicious and neutral Italian delights is to use a base of sliced onion pockets or sub rolls from The Great Low Carb Bread Company. GLCBC bread, rolls, bagels, buns, pizza crust, soft pretzels are made from top quality very low carb ingredients and delivered right to your door.

And using sub rolls or onion pockets permit you to enjoy these amazing Crostini recipes without guilt, a rise in blood glucose, or over-release of insulin! These bread products fit into all 3 Steps of the Metabolism Miracle.

Sub rolls:
Onion pockets:

Mangia MM’rs! Remember, the following recipes are NEUTRAL when you use Great Low Carb Bread Company products !

Roast Beef and Pomegranate Crostini

Get the recipe:

Artichoke and Olive Crostini
Get the recipe:

Smoked Salmon Crostini
Get the recipe:

Mushroom and Herb Crostini
Get the recipe:

Shrimp and Tarragon Crostini
Get the recipe:

Pesto, Radish, and Sea Salt Crostini
Get the recipe:

Ricotta and Roasted Tomato Crostini
Get the recipe:

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What about Plant-Based Protein powders/shakes for muscle building and repair?


Many followers of The Metabolism Miracle program (as well as people working-out to build muscle, retain muscle tone, or increase protein intake) use protein shakes as part of their daily intake.


The “Gold Standard” in protein supplementation is WHEY PROTEIN. The most prevalent protein source in protein shakes is whey protein. It is a high biological value protein and milk-based. If you have any degree of lactose intolerance, you may notice flatulence, bloating, and/or diarrhea from whey-based protein shakes. (Over 60% of the adult population has some degree of lactose intolerance).

Whey protein comes in concentrate, isolate, or hydrolysate. Whey isolate is the superior option because it contains the highest amount of protein per serving.

Whey is popular because it’s cheap, highly accessible and – it works!

Whey is a complete protein containing all 9 essential amino acids and is considered a complete protein. The body absorbs it quickly, making it an attractive addition to a post-workout shake. It contains the branched chain amino acid leucine that adds to its ability to repair/build muscle.

Whey protein contains approximately 95% protein.


If you have lactose intolerance, are a vegetarian or vegan, or want to follow a plant- based diet, you do have a choice. Plant-based protein supplements, and specifically brown rice in combination with pea protein, are effective at helping you to build muscle.

There are several plant- based proteins; brown rice, pea, hemp, and soy protein to name a few.

Of these, brown rice protein combined with pea protein is ranked as “best” for muscle growth and recovery.


Brown rice protein powder does not contain significant carb grams you naturally associate with rice. 1 scoop of protein has 20-24 grams protein. Brown rice protein contains approximately 90% protein,


Pea protein powder comes from the yellow split peas. and is very easy to digest. It contains approximately 80% protein, It also absorbs quickly, making it a good choice to have immediately after a workout.


Hemp seeds contain high amounts of essential fatty acids, vitamins, minerals but contains about 45% protein.


Soy is one of the most genetically modified crops; GMO. Soy can modify your endocrine hormone levels (like estrogen) and a high intake of soy can interfere with insulin levels for those following The Metabolism Miracle.


Protein (along with carbohydrate and fat) is essential to human survival and is contained in many food sources including meat, poultry, fish/seafood, nuts, dairy, legumes and more.

Protein is comprised of building blocks called amino acids, involved in repairing muscles and building new muscle.

Whey contains all nine of the essential amino acids, and is considered a complete protein.

Plants are not complete proteins because they tend to either miss one or more or be low in some of the essential amino acids.

The solution is to COMBINE plant-based protein sources that will “add up” to a complete protein! For example, a protein supplement of brown rice protein + pea protein contains complete proteins.


Whey protein powder contains high levels of leucine (a branched-chain amino acid). Branched chain amino acids are excellent for enhancing muscle growth.

Plant-based proteins contain less leucine than whey protein. Some advice aiming for 48 grams of brown rice protein/day (2 protein shakes) if you are into muscle building and work-out regularly. This amount of brown rice protein will contain adequate leucine.

As many plant based proteins are unflavored and unsweetened, you can add flavor naturally with cinnamon, vanilla, lemon…and blending them with unsweetened almond milk!

Remember, rice protein + pea protein = high quality protein but it is suggested you take 48 grams of this plant based protein powder (about 2 scoops) for the best result in muscle building, repair, and tone.


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SODIUM UPDATE: All about LOW blood sodium, HIGH blood sodium, SALT’S relationship to HYPERTENSION, sodium/salt SENSITIVITY

Information is included from: Merck Manual, Mayo Clinic,, Cleveland Clinic, and American Heart Association, GB Healthwise.

A patient recently asked me about her high blood sodium level on her most recent labwork. I recommended she ask her MD about the reading, but wanted to provide some information on blood sodium levels.

Her next question was: “Is this high blood sodium responsible for my hypertension?” I also wanted to provide some current information on sodium/salt and hypertension.

The following is information I researched for my patient. I decided to share it as so many people are confused about sodium in their blood, sodium intake from food/drinks, and does sodium impact blood pressure?

Let’s start with sodium listed on your lab work.

Sodium is both an electrolyte and mineral. It is important for nerve and muscle function. The kidneys keep blood sodium in balance through a variety of mechanisms.

Sodium gets into your blood from food and drink. Excessive blood serum exits the blood through urine, stool, and sweat.

Low Blood Sodium is called HYPONATREMIA and is more often a problem in older adults.
Hyponatremia can cause damage to cells as it makes the cells swell with too much water. This may be particularly dangerous in areas such as the brain.

Hyponatremia is more common in older adults because they’re more likely to take medications or have medical conditions that put them at risk of the disorder.

Hyponatremia treatments may include changing a medication that affects your sodium level, treating the underlying disease, changing the amount of water you drink or changing the amount of salt in your diet.

Hyponatremia can be caused by:

• diuretics
• antidepressants
• certain pain medications
• large burns on the skin
• kidney disease
• liver disease or cirrhosis
• severe diarrhea or vomiting
• heart failure
• high levels of certain hormones, such as antidiuretic hormone or vasopressin
• drinking too much water
• not urinating enough
• excessive sweating
• ketones in the blood, known as ketonuria
• underactive thyroid, or hypothyroidism
• Addison’s disease, which is low hormone production in the adrenal gland

High Blood Sodium is called HYPERNATREMIA

In hypernatremia (hi-per-na-tree-mia), the level of sodium in blood is too high. High blood sodium is defined as a sodium level that exceeds 145 mEq/L.

Symptoms of hypernatremia include:
• thirst
• fatigue
• swelling in hands and feet
• weakness
• insomnia
• rapid heartbeat
• coma
Hypernatremia is most often a problem in older adults, infants, and people who are bedridden.

Causes of hypernatremia include:
• not drinking enough water
• drinking salty water
• eating too much salt
• excessive sweating
• diarrhea
• low levels of hormones such as vasopressin
• high levels of aldosterone
• Cushing’s syndrome, caused by excessive cortisol
Certain medications can also potentially cause hypernatremia. These include:
• birth control pills
• corticosteroids
• laxatives
• lithium
• nonsteroidal anti-inflammatory pain medications
Usually, fluids are given intravenously to slowly reduce the sodium level in the blood.


You may have been told by your healthcare provider to reduce the salt in your diet to treat hypertension.

Table salt is composed of sodium and chloride. One teaspoon of salt contains about 2,400 mg of sodium. The body requires a balance of sodium and water to function properly. Too much salt or too much water in your system will upset the balance. When you’re healthy, your kidneys get rid of extra sodium to keep the correct balance.

How much sodium do I need?
Most people eat too much sodium, often without knowing it.
The average American eats about 3,400 mg of sodium a day!
The American Heart Association recommends no more than 2,300 milligrams (mgs) a day and an “ideal limit” of no more than 1,500 mg per day for most adults.
1 tsp of salt contains 2400mg sodium.

What foods should I limit?
The best way to reduce sodium is to limit prepackaged, processed and prepared foods, which tend to be high in sodium including:
• Breads and rolls
• Cold cuts and cured meats
• Pizza
• Fast Food
• Soup
• Tomato products and sauce
• Sandwiches
• Cheeses and buttermilk
• Salted snacks, nuts and seeds
• Frozen dinners and snack foods
• Condiments (ketchup, mustard, mayonnaise)
• Pickles and olives
• Seasoned salts, such as onion, garlic and celery salts
• Sauces, such as barbeque, soy, steak, and Worcestershire

How can I cook with less salt and more flavor?
Avoid adding table salt to foods. Use herbs and spices to add flavor to foods. Eat fresh fruits, vegetables, lean meats, skinless poultry, fish• Choose unsalted nuts and reduced sodium canned foods.

Comparison of Sodium in Foods
Meats, poultry, fish, and shellfish
Food: Milligrams (mg.) sodium
Fresh meat, 3 oz. cooked: Less than 90 mg
Shellfish, 3 oz: 100 to 325 mg
Tuna, canned, 3 oz: 300 mg
Lean ham, 3 oz.: 1,025 mg
Dairy products
Food: Milligrams sodium
*Whole milk, 1 cup: 120 mg
Skim or 1% milk, 1 cup: 125 mg
*Buttermilk (salt added), 1 cup: 260 mg
*Swiss cheese, 1 oz: 75 mg
*Cheddar cheese, 1 oz : 175 mg
Low-fat cheese, 1 oz.: 150 mg
*Cottage cheese (regular), 1/2 cup: 455 mg
Food: Milligrams sodium
Fresh or frozen vegetables, and no-salt-added canned (cooked without salt), 1/2 cup: Less than 70 mg
Vegetables canned or frozen (without sauce), 1/2 cup: 55-470 mg
Tomato juice, canned, 3/4 cup: 660 mg
Breads, cereals, rice and pasta
Food: Milligrams sodium
Bread, 1 slice: 110-175 mg
English muffin (half): 130 mg
Ready-to-eat, shredded wheat, 3/4 cup: Less than 5 mg
Cooked cereal (unsalted), 1/2 cup: Less than 5 mg
Instant cooked cereal, 1 packet: 180 mg
Canned soups, 1 cup: 600-1,300 mg
Canned and frozen main dishes, 8 oz: 500-1,570 mg


Salt sensitivity is a measure of how your blood pressure responds to salt intake. People are either salt-sensitive or salt-resistant. Those who are sensitive to salt are more likely to have high blood pressure than those who are resistant to salt

When it comes to dietary sodium (salt), people naturally think about its effect on blood pressure. They think, “Too much salt in my diet will increase my blood pressure.” But not everyone who has a lot of salt develops hypertension. Part of the reason for this is that hypertension can be caused by factors other than sodium; the other part is that the effect of sodium on blood pressure is different for each individual due to their salt sensitivity.

There are many ways to measure if a person is salt-sensitive or salt-resistant. One of the methods involves eating a low-sodium diet (about 230 mg sodium or 600 mg of table salt per day) for four days, followed by four days of a high-sodium diet (about 4.6 g sodium or 12 g of table salt per day). If blood pressure increases by at least 5% at the end of the high-sodium period, the person is said to be salt-sensitive. Otherwise, he or she is salt-resistant or salt-insensitive.

Very easy testing method: Check the fit of a ring on your ring finger at each blood pressure test time. Have a low sodium breakfast, lunch, snacks. Plan a higher sodium dinner. Test blood pressure and tightness of a ring on your finger at wake up, 15 minutes after breakfast, lunch, and dinner. See if you have an over 5% increase in blood pressure and swelling of your ring finger after the high sodium meal.
Very basic “test” for sodium/salt sensitivity:
Eggs (no salt) but you may add veggies like chopped fresh tomato, onions, green peppers
Plain rice cake with “no sugar added” jelly and natural PB (no sugar added).
Fresh fruit
Burger or grilled chicken with no bun, cheese, or ketchup (not from fast food chain)
In place of a baked bun use lettuce leaves to “wrap” the burger
Fresh Fruit
Handful of Unsalted Nuts
1 slice pizza
Tossed garden salad with bottled dressing

*Drink lots of water/decaf fluid throughout the day, aiming for 64 ounces or more over the entire day.

Why does salt sensitivity matter?
Salt-sensitive individuals are at higher risk for high blood pressure, cardiovascular disease, and lower survival rate later in life if they continuously live an unhealthy lifestyle or have a high-sodium diet.

Why are people salt-sensitive?
Sodium homeostasis in the human body is regulated mainly by the renin-angiotensin-aldosterone system. This system operates mainly in the kidney and in vascular smooth muscle cells. Variations in this system, due to genetic background, age, race, gender and medical history, cause the kidney of salt-sensitive individuals to handle excess sodium less efficiently. Asian or African ancestry, older age, female gender, high blood pressure, and kidney disease are all associated with salt-sensitivity.

LATEST FROM AMERICAN HEART ASSOCIATION REGARDING SALT SENSITIVITY! Salt sensitivity of blood pressure: a scientific statement from the American Heart Association [published online ahead of print July 21, 2016]. Hypertension. doi: 10.1161/HYP.0000000000000047

Hypertension affects 32.6% of the U.S. adult population and is a major risk factor for cardiovascular events and death.However, the mechanisms by which hypertension develops and is sustained are not well understood.
A major proposed mechanism for the initiation of hypertension in both humans and experimental animal models involves a fundamental defect in the capacity of the kidneys to excrete sodium.2 Over time, a compensatory increase in blood pressure (BP) and, consequently, an increase in renal perfusion pressure increase sodium excretion but also induce hypertension.

The kidneys maintain the composition of body fluids and regulate extracellular fluid volume homeostasis, and abnormalities in sodium balance play a critical role in the pathophysiology of hypertension.
Salt sensitivity of blood pressure is a quantitative trait in which an increase in dietary sodium intake engenders an increase in blood pressure.

Salt sensitivity occurs in normotensive as well as hypertensive humans and predicts increased cardiovascular events and mortality, irrespective of unchallenged BP levels.

Overall, salt sensitivity has been estimated to be present in approximately 51% of hypertensive and 26% of the normotensive population, posing a major public health problem.8 Salt sensitivity is especially common in African Americans, older adults, and in people with a higher level of BP or comorbidities such as chronic kidney disease, diabetes mellitus, or the metabolic syndrome.9 Altogether, these groups constitute more than half of the adult population in the United States.

The American Heart Association has published an up-to-date, balanced, authoritative, and comprehensive Scientific Statement that promises to increase interest in this important topic.

The article further discusses the measurement of salt sensitivity, potential demographic and environmental factors, prognostic significance, and potential surrogate markers that would eliminate the need to perform time consuming, expensive and logistically difficult analyses of human blood pressure responses to sodium loading and depletion. For clinicians, this Scientific Statement assesses implications of salt sensitivity in the management of individual patients as well as for public health at large.

The Statement concludes with a useful evaluation of knowledge gaps and methodological recommendations for measurement of salt sensitivity of BP in human studies in the future.

At present, there is no information on the treatment of salt sensitivity per se or the treatment of hypertension in patients with as opposed to without the salt sensitivity trait. If hypertension in salt sensitive individuals can be treated specifically in the future, then documenting the existence of salt sensitivity undoubtedly will become an important component of managing antihypertensive drug therapy.


In my opinion, the development of hypertension is not only an excess salt issue. It seems that recent research considers elevated blood pressure to be a multi-faceted health condition. It appears that genes, environment, age, people who already have hypertension, as well as comorbidities such as chronic kidney disease, diabetes mellitus, or the metabolic syndrome also impact blood pressure. These facets impact more than 50% of the adult population.
Until salt sensitivity is properly researched and proven, I find it sensible for everyone to reduce sodium intake. We are a society that enjoys processed foods, fast foods, breads, baked products, cheese, and more.
Unless your MD restricts your mg of sodium for a medical condition; kidney disease, cardiovascular disease, etc., I feel that everyone should become informed of high sodium food sources, and using common sense and knowledge, take steps to decrease intake of high sodium sources. Diane Kress.

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Alzheimer’s Disease begins 20 years before symptoms appear. Only YOU Can Help Prevent AD!

Alzheimer’s Disease. Be Afraid. Be VERY Afraid.

As over 60% of the US adult population ages, expect an epidemic of AD.  Latest research shows Alzheimer’s begins 20 years before symptoms.   Do something NOW to prevent this progressive disease.  ….NOW, NOW, NOW; make the lifestyle changes and protect you and your loved ones.


Time’s article: is based on research presented in the journal Neurology.

At the same time the country’s population is aging, the incidence of overweight and diabetes is rising in epidemic numbers. Major research studies now link diabetes and Alzheimer’s disease.

If we learn to modify our lifestyle to appropriately control blood sugar and insulin, can we break the connection to the fatal condition; Alzheimer’s Disease? If we learn to eat and exercise in a way that becomes our new “way of life”….can we reverse the runaway train that stops to pick up overweight, hypertension, high cholesterol, and diabetes on its way to fatal AD?

Alzheimer’s Disease and Dementia
Dementia is defined as a loss of brain function that affects a person’s memory, thinking, language, judgment, and behavior.

There are 2 causes of dementia: Alzheimer’s Disease and Vascular Dementia .
Vascular dementia affects about 25% of those with dementia and involves gradual damage to blood vessels that deliver nutrients to the brain. Diabetes and vascular dementia have long been linked.

The truth is, 60-80% of those with dementia have Alzheimer’s disease (AD). And the important question is….are Alzheimer’s disease and diabetes linked?

Alzheimer’s disease is fatal and marked by progressive loss of memory and cognition. It is characterized by abnormal clumps of protein or plaques of protein in the brain. The precise link between diabetes and AD is not yet known….but studies indicate that those with pre diabetes and type 2 diabetes are at higher risk for developing AD.

Alzheimer’s appears to be a neuro-endocrine disorder..a disorder involving nerves and the endocrine system….and for this reason, it is being referred to as type 3 diabetes. (Type 1 and type 2 diabetes also involve nerves and the endocrine system).

Taking steps to prevent or control type 2 diabetes may actually help reduce the risk of AD. (It is already conclusive that preventing or controlling diabetes helps decrease the risk of other diabetes complications including heart disease, vascular disease, and damage to the eyes, kidney, and nerves.)

The absolute relationship between metabolic syndrome, pre diabetes, and type 2 diabetes and Alzheimer’s Disease

Diabetes is a progressive illness. It begins with metabolic syndrome and then advances to pre diabetes, and in time, type 2 diabetes. Early detection and treatment of those with metabolic syndrome (a compilation of health conditions including hypertension, elevated triglycerides, belly fat, glucose) may slow or stop the progression to pre diabetes and ultimately type 2 diabetes. If we detect and gain control of those with metabolic syndrome or pre diabetes or diabetes, can we prevent or forestall Alzheimer’s disease?

The alarm of Diabetes statistics:

26 million Americans have diabetes (diagnosed or undiagnosed)
+79 million Americans have pre diabetes
Over 100 million Americans have blood sugar disorders. And millions more have metabolic syndrome!

Growing Alzheimer’s statistics:

AD now affects 15 million people worldwide. With the rapid aging of the population, upwards of 14 million Americans are projected to develop Alzheimer’s in the coming decades.
Experts estimate that at this time, 1 in 8 Americans ages 65 and over has AD and nearly half of Americans have the disease once they reach age 85.

Latest Major Study Results:

A major study published in Neurology, Sept. 2012 concluded: “People with type 2 diabetes have increased risk of heart attack, stroke, AD, and other forms of dementia. Diabetes is a significant risk factor for ALL forms of dementia.”
In the study involving 1000 men and women over age 60, people with diabetes were TWICE as likely to develop AD within 15 years and 1.75 times more likely to develop dementia of any kind.

So, according to this study…people with type 2 diabetes are twice as likely to develop AD as those without diabetes. Statistics suggest that as the nearly 26 million Americans with diabetes grown older, the number of AD cases will skyrocket. At the same time, the number of people developing type 2 diabetes is growing at epidemic levels.
To prevent this calamity, researchers are racing to uncover the actual connection between AD and diabetes.

The link may boil down to one molecule: INSULIN!

The culprit is….INSULIN?

Because the brain does not require insulin to fuel its cells, it had long been assumed that the brain was an “insulin independent organ”… We are now learning that insulin may have a very different job in the brain as the “right amount of insulin” in the brain may actually prevent Alzheimer’s disease.

It now appears that insulin plays a key role in learning and memory…in the process of insulin signaling involved in the creation of memories. If adequate amounts of insulin are not available for “insulin signaling”…learning and memory are compromised and may lead to Alzheimer’s Disease.

It is known that Insulin Resistance precipitates dementia:

Vascular dementia and Insulin resistance (IR): In the case of IR, insulin is available (sometimes excess levels of insulin are present), but it is ineffective. Ineffective insulin leads to high blood sugar that can cause vascular damage throughout the body; including vascular damage to the nerves and vessels in the brain. Atherosclerosis (high blood glucose and circulating cholesterol) can cause strokes that destroy brain cells and tissue. So, in vascular dementia….high blood sugar of diabetes is responsible for damaging blood vessels…including those in the brain.

Here is where it gets interesting:

Is insulin resistance also involved in Alzheimer’s Disease? A normal level of insulin to the brain prevents proteins from gumming up and forming plaques that cause the connections between nerves to fail. The presence of insulin in the brain enables signaling between nerve synapses…enabling messages and memories to pass from nerve to nerve.
In the case of metabolic syndrome , pre diabetes , type 2 diabetes, and  long term and worsening type 2 diabetes….insulin imbalance causes difficulty allowing messages and memories to pass between nerves.  As pre diabetes and type 2 diabetes progress, so too does insulin resistance and eventual decrease of insulin production. As insulin resistance worsens,   the pancreas gradually “fatigues” and the amount of insulin to the brain decreases.  Low insulin to the brain causes sticky amyloid protein to build and gum up the connections between the nerves as well as form plaques in the brain . As IR worsens, there is a marked break-down of nerve connections in the brain .

It does appear that insulin resistance and the amount of circulating insulin has a direct relationship to vascular dementia and AD.

What Steps can be taken NOW to prevent Vascular Dementia AND Alzheimer’s Disease?

Let the scientists decide the exact connection or link between diabetes and AD. What we do know is that the two illnesses are connected….and both can be fatal.

It is going to be imperative that we keep our blood sugar/insulin levels normal throughout our lifetimes and especially as we get older to prevent loss of memory, ability to think, reason, focus, concentrate and take care of ourselves so our golden years can truly be golden.

What Steps can be taken NOW to prevent or slow the progression to Alzheimer’s Disease:

****DIANE KRESS’ METABOLISM MIRACLE OR DIABETES MIRACLE are written to quickly normalize blood glucose and insulin. These lifestyle programs are designed to regulate blood glucose, insulin, and to decrease insulin resistance.

Read Diane Kress’ blog at

The Metabolism Miracle program takes care of all the factors you need to prevent or greatly delay Alzheimer’s disease (and prevent or control type 2 diabetes!)

*Diet? Focus on a balanced diet with low glycemic index carbohydrates, lean protein, heart healthy fats, liberal vegetables, timed carbohydrate consumption. (detailed in The Metabolism Miracle or The Diabetes Miracle)

*Exercise? Daily physical activity of at least 30 minutes per day over and above your typical activity to decrease blood sugar, body fat, insulin resistance, progression of metabolic syndrome to type 2 diabetes (detailed in The Metabolism Miracle or The Diabetes Miracle)

*Daily Multivitamin supplement, calcium, Vitamin D, fish oil, B Complex;(detailed in The Metabolism Miracle or The Diabetes Miracle)

*Adequate water/decaf fluid;(detailed in The Metabolism Miracle or The Diabetes Miracle)

*Daily brain exercise (reading, memory games, crossword, Sudoku, Lumosity)

*Maintain social connections

*Get adequate sleep;(detailed in The Metabolism Miracle or The Diabetes Miracle)

We must acknowledge that we live in a time in which lifestyle- caused and enabled diseases are occurring at epidemic levels. Once we acknowledge that the diseases of obesity, metabolic syndrome, type 2 diabetes, and dementia (vascular and Alzheimer’s disease) can be prevented or controlled by an appropriate and healthful lifestyle….it is essential to inform the population of the best lifestyle choices to help obtain and maintain optimal health.




The Diabetes Miracle: The Interactive Support Group for Followers of The Metabolism Miracle and The Diabetes Miracle:

Please forward this article through your social media channels. People deserve to know that they can help determine their future regarding Alzheimer’s Disease! By the time AD is diagnosed, it is far too late.

Posted in 2015 Start Up/Restart, ADA, AMA, AND, asthma, Atkins diet, Diane Kress, Diet, excess insulin, insulin resistance, low carb, Met B, Metabolic syndrome, Metabolism B,, obesity, overweight, PCOS, pre diabetes, prediabetes, The Diabetes Miracle, The Metabolism Miracle, The Metabolism Miracle Cookbook, The Metabolism Miracle Update, type 1.5 diabetes, type 2 diabetes, Uncategorized | Tagged , , , , , , , , , , , , , , , , , , , | Leave a comment

Information provided in this TED TALK can change your life! It changed mine!

The expert featured on this Ted Talk is Amy Cuddy; a social psychologist whose research on body language reveals that we can change other people’s perceptions — and perhaps even our own body chemistry — simply by changing body positions”.;

I recently came upon this TED TALK by social psychologist, Amy Cuddy. She is an excellent speaker and her message comes through long and clear. I’m here to affirm that the information she provides in this presentation works!

I have used these techniques throughout my career (without knowing it!) and it certainly has helped me feel powerful, confident, positive, and driven. And…these techniques opened the doors that spread one woman’s ideas around the globe.

As my followers know, The Metabolism Miracle lifestyle program is designed expressly for over 60% of adults who cannot lose weight and keep it off with their old tried and true “diets”. They progressively gain fat on their body, around their mid-section, inside the liver, in the blood and eventually develop hypertension, high cholesterol, high blood glucose (pre- diabetes and type 2 diabetes), overweight/obesity, GERD, PCOS, gestational diabetes, and more.

But, the traditional diet protocol approved by the American Medical Association, American Diabetes Association, and Association of Nutrition and Dietetics doesn’t meet the needs of millions of the population who were getting fatter and sicker at epidemic levels.

To this day, antiquated and ineffective diet principles are taught by RD’s and CDE’s. No real changes have been made over the past 60 years in the field of medical nutrition therapy….

If you are a person with diabetes who has been hospitalized, you can attest that your meal tray was chock-full of carbohydrates (the macronutrient that changes 100% into blood glucose). A breakfast of fruit juice, cereal, milk, and toast is commonplace in a hospital setting.

A high or typical US carbohydrate intake, even if the carbs are healthy (such as whole grains, fruit, juicing, sweet potatoes, legumes) will cause those with blood sugar abnormalities to gain fat, require more medication, feel depressed and irritable, and suffer from fatigue.

How could I get medical professionals, medical associations, and the public to hear about a diet protocol that was the opposite of what was being recommended? A diet and exercise program that worked.

Did I mention that by nature I was quiet, shy, and introverted? I had amazing information that would help millions of people and I needed to promote the METABOLISM MIRACLE to get a literary agent, top book publishers, fellow RD’s and CDE’S, MD’s, endocrinologists, cardiologists, gastroenterologists, gynecologists, to open their minds to a whole new way of preventing or controlling overweight, obesity, diabetes, hypertension, hyperlipidemia.

I had to recognize that I needed to present myself differently to be “heard.” If I presented my program “as myself”, I would have faded into the walls. I knew that despite the program’s success (I had taught it to over 6000 private practice patients) my message would not resonate if I quietly spoke about it.

I made a conscious decision to prepare for meetings and presentations. I knew the research, diet information and positive data showing phenomenal results inside and out….but I needed to prepare my confidence and “swagger.”

I studied and researched power players. I learned to dress in power colors (made me more visible), wear heels (made me taller), stand tall (focusing on posture and “chin up”), and using power poses before and during every presentation, interview, or teaching session. I found that by smiling, people became more receptive. I learned that properly used humor made people relate to me as an advocate.

In the beginning, I had to concentrate on these things. Over the years, it has become “me”. The outcome of those vital initial meetings worked miracles for publicizing and opening people’s minds to The Metabolism Miracle.

I’m happy to report that confidence in my expertise and the outcome of the program and positivity have become “me.”

The Metabolism Miracle is now practiced around the world. I’ve published 5 books on “controlling Metabolism B” with a top publisher and The Metabolism Miracle became a New York Times and world-wide Bestseller.

Many thousands of people have regained their health, desired weight, and wellness on the program.

I never used a marketing manager, publicist, or spent thousands to appear as a guest on morning television. (Yes, the guests you see presenting the “diet du jour” have paid a large sum of money to be on those morning TV programs). When I published my first book in 2009, I was informed it would cost over $60,000 to appear in a short spot on television. I’m sure it costs even more now. I met with publicists who wanted retainers over $50,000 plus fees for any “gigs” they booked.

As I look back, I used the power of me; my knowledge, my commitment to help people regain their health, my heart, my voice. And I incorporated what Amy Cuddy talks about during her excellent presentation. If you were to meet me today, you would find a high energy, positive, confident person. But it did take practice before it became a true way of life.

Believe in yourself and present yourself in a confident, positive day. Watch how your changes impact positive changes in your life!


Metabolism Miracle info:

Metabolism Miracle on

Metabolism Miracle Cookbook on

Worldwide support site:

Posted in 2017 start up/restart, ADA, AMA, AND, Diane Kress, excess insulin,, insulin resistance, low carb, low carbohydrate, Metabolic syndrome, Metabolism B, Metabolism Miracle, metabolism miracle support site,, MM support group, obesity, PCOS, pre diabetes, The Diabetes Miracle, The Metabolism Miracle, The Metabolism Miracle Cookbook, The Metabolism Miracle Holiday Book, type 1.5 diabetes, type 2 diabetes, Uncategorized, weigh in, Weight Watchers, women with Met B, women with metabolic syndrome, www.Miracle-Ville online support group | Tagged , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

How to Dine “Metabolism Miracle Style” at Any Type of Restaurant

Initial article on Diabetes Daily by Sysy Morales, July 5, 2017
Modified for The Metabolism Miracle by Diane Kress, RD CDE

Do you eat low-carb and worry about going to a restaurant and finding choices that won’t hurt your way of eating? If so, here are some ideas on what to order at various types of restaurants to keep your eating Metabolism Miracle straight!


Burger without the bun. Some places will give you extra lettuce for a lettuce bun.
Chick-fil-A has a chicken salad.
Salad with chicken.
Any food truck will generally be happy to give you a plate of taco fillings without the tortilla or meat without the bun, etc.
Chinese take-out options include things like chicken, beef, port without sauce, vegetables like broccoli, carrots and mushrooms, and egg-drop soup (use as your “sauce”).


A protein like chicken, shrimp, steak, scallops without the sweet sauce.
GRILLED veggies
Clear onion soup and salad.


Get a serving of a protein like chicken, steak, or seafood.
Instead of ordering fries and a vegetables, order two vegetables.
Salad with chicken or steak.
Have sweet sauces omitted or placed on the side instead of on the food.
Ask for a burger without a bun and dig in with your fork and knife or have it wrapped in lettuc


Salads with cured or fresh meats.
Meat, seafood, chicken, or lamb with herbs and lemon versus sweet sauces.
Olives and feta cheese.


Order plain pork or beef and avoid sweet tomato-based barbecue sauces.
vegetables like collard greens and green beans.
Watch out for hidden sugars, even many vinegar based sauces may have a lot of sugar added.


Cured meats, fish, olives, cheeses, nuts.
Non-starchy vegetables.
A dry wine.


Seaweed-wrapped sushi versus the ones containing rice.
Fresh seafood or seafood salad.
Avoid the sweet sauces and glazes.
Miso soup
Pickled vegetables or other unique Japanese vegetable.


Bacon or sausage and eggs or steak and eggs.
Hollandaise sauce.
Beware of places like Ihop whose speciality omelets may have up to 50 grams of carbohydrate.


Go for chicken, steak, or seafood with extras like guacamole and cheese dip
Steak or chicken fajitas without the tortillas.
If you’re going to drink, enjoy a shot of tequila slowly with your meal versus a sugary margarita.
Salad with a protein but watch out for sweetened dressings.


Grilled chicken, beef, seafood.
Marinated veggies like artichokes and peppers.
Portabello mushrooms.
Mixed grilled vegetables.
Salad topped with parmesan cheese.


Any type of meat with sauce on the side or omitted.
Ask for a curry that isn’t sweet.
Non-starchy steamed or grilled vegetables.
If you want more carbs then consider a serving of a mildly starchy vegetable in a small serving versus a serving of a refined grain like white rice, pasta, hamburger buns, or tortillas.

Bon Apetit!

The Metabolism Miracle:

The Metabolism Miracle Cookbook (contains the program and 175 recipes!): The online support group for followers of The Metabolism Miracle.

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