Low Carb, High Fat lifestyle is not just for losing weight and reversing chronic disease. There are many other benefits to choosing the Low Carb lifestyle. It suited our ancestors for 2.5 million years, and it is still great for us today. It improves the quality of life and can help treat and prevent many diseases.
Low Carb improves hormonal and cholesterol profiles, and reduces chronic inflammation caused by excessive sugar in the blood. This inflammation is linked to many chronic diseases like autoimmune disorders, rheumatoid arthritis and cardiovascular disease.
LCHF improves energy levels, and concentration, and leads to a greater enjoyment of life, whilst still providing the body with all the essential nutrients for good health.
LCHF is an eating plan that you can use and live healthily on for your whole life. And you’ll never have weight management problems again.
Current dietary guidelines dictate that we eat a diet low in fat, and high in carbohydrates. This is the Standard Australian diet. These guidelines were first formulated in the mid 1970’s, and this was the dawn of the beginning of the obesity epidemic. By the mid 1980’s the rates of Cardiovascular disease and Obesity began to rise. People were told by their doctors to Calorie restrict, and exercise more in a frenzied effort to lose weight, only to burn out after a month or two and regain what they had lost, and often put on more. Sound familiar? This is not your fault this has happened. You were doing what you thought was right.
Carbohydrates turn into sugar in the body, causing your blood sugar levels to rise. The body cannot handle too much sugar in the blood so the pancreas has to release insulin to bring the sugar levels down. Insulin tells the cells to take in the sugar and use it for energy, and stores the rest that isn’t used as fat. An interesting fact is the blood stream can only tolerate 1 teaspoon of sugar. One teaspoon ! So what happens if you drink a glass of apple juice that contains 8 teaspoons of sugar? Your body has to store the excess sugar as fat in your liver or on your body. Imagine what happens after a feast on junk food with a soft drink to wash it down.
Eating carbs, or sugars all the time means that your blood sugar levels keep rising, and the pancreas has to release more and more insulin to use up the excess sugar in the blood. Eventually, because the pancreas has to keep working so hard to normalise the blood sugar levels, it becomes faulty, and doesn’t respond properly. The cells become overstuffed with sugar and don’t want to accept any more. This is called Insulin Resistance. Over time, your pancreas can stop working all together, and this is when you develop health problems like Type 2 Diabetes. Insulin resistance leads to high blood pressure, high blood fats levels (triglycerides), low levels of good cholesterol ( (high density lipoprotein), weight gain, and other diseases. All of these illnesses together with insulin resistance is called Metabolic Syndrome.
Obesity is caused by the fact that carb rich foods do not satisfy hunger, and they actually stimulate production of hunger hormones ghrelin and leptin which enable overeating. The carbs are often very palatable, and it’s hard to stop at one. E.g. Tim Tams! How many times have you eaten a whole pack? I know I have!
Fats and proteins are more Satiating and when you get a feeling of fullness with these foods, you usually stop eating. This does not happen with Carbs!
By reducing carb intake, we are reducing food intake, eating fats instead of carbs, and in turn reducing insulin levels. When this happens, we can begin to unlock the fat stores to use for energy instead. All without being hungry. This is when the magic begins. Are you ready for this magic to happen to you? Are you ready?
Other contributing factors to obesity may be less exercise, fewer hours sleep, eating junk foods, foods high in additives, colouring, taste enhancers, and artificial emulsifiers, vegetable oils, increased mental stress from work, mortgages, taking care of a family and other modern lifestyle factors.
All of these things will be taken into consideration when we formulate your program. When these are addressed, you will achieve your goals as quickly and safely as possible, and develop habits that will last for a long and healthier lifetime.
In the last 10 years, the number of people suffering from diabetes has quadrupled. It is one of the leading causes of death and chronic disease worldwide. Every 5 minutes an Australian develops diabetes. Only 70% of people are actually diagnosed, which leaves the remaining 30% in terrible danger of severe chronic illness, poor life quality and early death. Diabetes is a disease of carbohydrate intolerance. Chronic high carbohydrate ingestion leads to insulin resistance and then eventually to Type 2 diabetes.
Traditional diabetes treatment models include low fat, high carbohydrate diets, exercises and various medications. Medications tend to increase as carbohydrate intake increases. The higher the levels of medication required, usually the more fat storage occurs, and so the cycle goes on. Now, if diabetes is a disease of carbohydrate intolerance, why do the “experts” recommend a high carb diet? Sounds a bit odd doesn’t it?
By changing to a low carbohydrate diet, the need for medication reduces, and if the carb intake is low enough, often no medication is required at all. When this occurs, your body will use the stored fat for energy requirements, your sensitivity to insulin will improve, and therefore the process of diabetes may be reversed. Now that makes sense, doesn’t it?
Along with this reduction in medication requirement, we also see other improvements to blood tests including reduction in HbA1c, triglycerides, improvement to your cholesterol levels, and a normalisation of blood pressure.
When taking medications for diabetes or hypertension, medical advice from your treating doctors will be necessary, as these will need to be reduced as you progress on the program. I will also monitor and guide you in this process.
My name is Pauline Swinkels and I have been a registered Nurse with AHPRA for 39 years. I have been researching and practicing the science of Therapeutic Carbohydrate Restriction for 6 years, and for the last years I have been practicing as Nutrition Network Advisor.
In May 2021, I graduated as a Certified Nutrition Network Practitioner, after completing my training in the Pilot program run by Nutrition Network, in the science of Therapeutic Carbohydrate Restriction, the first of its type globally.
I have worked as a Perioperative Nurse for 20 years, and a Midwife for several years. I also studied Fitness Instruction and Personal Training, and more recently I have been working as a Clinical Nurse Specialist in a specialist skin clinic.
As a nurse working in surgery, I saw many instances of disease which would be preventable diseases, caused by chronic overconsumption of carbohydrates. As a midwife I met many women who experienced fertility problems due to PCOS, which can be helped with a lifestyle change. I also saw an escalating number of women with gestational diabetes, and the associated problems that arise from this. These are all preventable with education and lifestyle changes.
Most recently as a skin care specialist, I see how a poor diet can really reflect and affect skin health, with conditions like adult acne, psoriasis, dermatitis, and acceleration in the aging process. NO ONE wants to age faster! I had grown aware of the benefits of healthy eating as a Personal Trainer, but my interest was really piqued by the health benefits of LCHF nutrition when my partner had reversed some of his own chronic health problems (hashimoto’s thyroid dysfunction, insomnia and sleep apnoea, and lost 12 kg easily). I grew very curious, started researching and found the Nutrition Network.
The Nutrition Network is an education, connection and learning platform founded by the Noakes Foundation, in partnership with an esteemed team of doctors and scientists from around the world. The platform has been designed exclusively for medical practitioners, across all disciplines, covering the latest and most up to date science and research in the field of Low Carb nutrition.
Why Low Carb?
There is no diet on this planet that will be perfect for everyone. Our ancestors were hunters and gatherers, and as such, ate a diet high in animal fat and protein, and edible plants in the areas that they inhabited. Because of this diet, we evolved as an intelligent species. The Low Carb, High Fat diet is as close to this style of eating as there is, and it is as close to being the “best fit” for most humans.
This is especially true in a modern society, plagued by diseases like Obesity, Insulin Resistance, Type 2 Diabetes, High blood Pressure and High Blood Sugar, all caused by a diet high in processed carbohydrate consumption. Therapeutic Carbohydrate Restriction has been proven, through rigorous research and human trials to have very positive effects on Cardiovascular health, normalisation of blood sugar levels and insulin sensitivity.
It reduces elevated blood pressure and has a profound effect on reducing visceral fat(mid abdominal fat around the stomach)Wonderful metabolic changes happen within the body, transforming you from being a sugar/carb burner for energy, into a fat burner for energy. This leads to a reduction in your ‘on-board’ fat stores, whilst providing you with endless energy to perform your everyday and even sporting activities. Other benefits from this process is a reduction in production of the hunger hormones Ghrelin and leptin, and the foods you will eat are also naturally more satiating, so you will actually not feel hunger, like on many other weight reduction programs which use calorie restriction.
There is no calorie counting, it’s simple, satisfying and healthy! Sometimes it’s hard to change a lifetime of bad eating habits, so I will endeavour to integrate a low carb, high fat eating plan into your existing lifestyle. There will of course be some changes, some big ones for some people (and this sometimes takes some time to adapt to) but when we have done our program for a few weeks, you will be adapting to your new lifestyle, and find that it is an easy, nutritious and life changing journey. One day at a time.
PCOS and Fertility
Polycystic ovarian syndrome is an extremely common disorder affecting women of reproductive age, caused by a hormone imbalance, with insulin resistance at the core of its pathophysiology. The elevated insulin levels cause abnormal levels of SHBG (sex hormone binding globulin) and androgens. It can affect women who are lean or obese, and these women have a greater degree of insulin resistance than normal women.
Symptoms include acne, hirsutism (excessive hairiness), male pattern baldness, pain, irregular or absent menstruation/ ovulation, and central obesity. It directly affects fertility, accounting for up to 80% of non ovulatory infertility. It will impact the quality of life, contributing to anxiety and depression. It also significantly increases mortality and morbidity from diabetes, heart disease, obesity and cancer. The most effective treatment is addressing the root cause, insulin resistance.
This is where LowCarb high fat is the winner, by lowering carb ingestion, we lower the insulin secretion, and the hormone imbalances correct themselves. Often after a few months on a low carb diet, hormone levels are normalized and ovulation returns, then pregnancy may occur naturally.
If a woman should fall pregnant with PCOS, there is a higher rate of pregnancy related complications, such as spontaneous abortion, gestational diabetes, pregnancy induced hypertension, pre-eclampsia and post partum diabetes. The increased risk to the foetus include spontaneous abortion, Small for gestational age, Large for gestational age, they are more likely to require intensive care after birth, higher neonatal mortality rates, higher risk of developing metabolic syndrome (infant-adult obesity, Diabetes and heart disease) These risks are too great to ignore. So pre- pregnancy health and education is vitally important.
We can resolve the PCOS, improve your fertility and ensure you have a happy, healthy pregnancy and postnatal period. Low carb is also safe to do throughout pregnancy, to ensure you are both healthier and allows for healthy fetal growth, without excessive weight gain in the pregnancy. You will also be able to continue with Low carb, high fat whilst breastfeeding, providing a nutrient rich milk to nourish your baby, and get back in shape a little quicker.
Fitness and Sports
The “fat adapted athlete” is a term that is starting to be heard more and more in the professional sporting arenas. Being fat adapted means you have metabolic flexibility. You can access your glycogen stores when needed for bursts of energy, and the rest of the time, your body very efficiently burns your fat stores for fuel, which means you can keep going , and going, and going without the need to refuel like your carb burning competitors.
Benefits to this include reduced fatigue, quicker recovery, no need to take supplements during an event, decreased risk of injury because there is little circulation of inflammatory glucose. There is less oxidative stress, better cognition as the brain uses ketones for energy and this has been shown to heighten cognitive function. The power to weight ratio is improved as there is greater fat loss in these athletes, and the immune function is also enhanced.
Many professional athletic teams are practicing Low Carb, High Fat, including the Australian Cricket Team, the NZ All Blacks, and many professional endurance athletes and umpires. I have had experience working with professional athletes, including AFL Umpires, Superbike Champions, Personal Trainers, and Triathletes. I can help you to optimise your dietary intake, for improved energy, endurance and performance, with a better recovery, and reduced risk of injury.
What is LCHF?
It means Low Carbohydrate, and Healthy Fat, which is a lifestyle high in healthy fats, proteins and low in processed foods, and certain carbohydrates. It is also known as Therapeutic Carbohydrate Restriction, which can be used to treat and improve many metabolic conditions.
There are many variations of Therapeutic Carbohydrate Restriction, and it can be tailored to the individual patients unique needs. In my program, which is based on the current science of Doctors and scientists in the Nutrition Network from all around the world, you will be eating only real whole healthy foods, full of meat, fish, eggs, nuts, healthy fats, and a huge variety of vegetables. Depending on your requirements we will prescribe a level of carbohydrates consumption that would be most suitable to you attaining your goals. And this will vary for everyone.
As you obtain your goals, more foods can be introduced, including a greater variety of vegetables and fruits. You will be getting rid of additives, chemicals, preservatives, and other harmful ingredients from your food. That’s gotta be good, right?
What's the Process?
One on one personalised care, to provide support, education and care, every step of the way, whatever your health goal may be. Losing weight or reversing diabetes is an extremely personal journey. You all have different lives, different stories, and different influences. Because of this we will work together to;
- Understand your wishes for your future health.
- Establish an understanding of current health issues and your medical history, any allergies and food preferences, taking some preliminary measurements, and in some cases, some blood tests may be required as well.
- Before we meet, you will be required to fill out a comprehensive questionnaire to help me determine your needs.
- At your first consultation, we will determine your goals and formulate a plan to help get you there.
- I will teach you the basics of LCHF nutrition, and show you how and why it works.
- I will supply you with some useful guides, to help you with menu planning, and I can even give you a menu guide with recipes full of nutrient dense, low carb meal ideas to inspire you.
- You will then have the tools to get you started, but don’t worry, because when you leave, you are not on your own.
- I will give you access to my app which will allow you to input your daily food diary, message me directly at any time, and monitor your macro and micronutrient intake. You can link your fit bit too, so we can also monitor exercise and sleep. Via this app. I will send you appointment updates and loads of information to help you stay on track and keep you motivated.
- I can be contacted via email or text message anytime you have a question, and I will always get back to you ASAP.
- In the first 2-3 months, meetings will be scheduled weekly, just to provide education, tips, encouragement and guidance as you progress. There are many “tactics” we can use to keep you on track and keep weight loss progressing nicely.
During the first 3 months of your journey, your weight is measured weekly, and your other measurements are checked monthly.
After 2-3 months, most clients are confident to continue in their Low Carb journey with what they have learned, on their own. Others appreciate and need a little more coaching to keep them on the right track, enjoying the accountability and guidance I offer them. And this is fine either way, I can tailor a program to meet your individual needs.
If after a few months ‘flying solo’, you stray off the path and need a nudge to get back on track, a 1-month refresher program can be done. Life throws us many challenges, and sometimes a little help is all that is needed. I am always here for you.
This is a quote from the W.H.O. “Processed, energy dense, nutrient poor foods and sugar sweetened beverages, in increasing portion size, at affordable prices have replaced minimally processed fresh foods and water in many settings at school and family meals. The easy access to energy dense foods and sugar sweetened beverages and the tacit encouragement to “size up “ through commercial promotions have contributed to the rising caloric intake in many populations.”
Globally, 1 in 10 children are overweight or obese, and childhood obesity continues to escalate, especially in low income societies. The current dietary guidelines are partially responsible for this problem. Childhood obesity has physical and psychological health consequences during childhood, and if left unaddressed, into adolescence and adulthood it can lead to a number of health problems including gastrointestinal, musculoskeletal and orthopaedic problems, infertility, sleep apnea and is known to accelerate onset of cardiovascular disease and type 2 diabetes, and their related illnesses.
Obesity in childhood can contribute to behavioural and emotional problems such as depression and hyperactivity, and these children often become stigmatized and subsequently have difficulty in socializing and have reduced educational attainment. Early intervention is imperative for normal growth, health and development. If you are interested, please feel free to ask me more.
My Sister Pauline, a life saver, literally. Something I did not know could be this simple and give me back my body!! I became a ‘’happy’’ person again inside, which has me feeling more alive, beautiful, energetic, younger, and confident!! After a visit to my Dr last year in October 2020, I was told, amongst other things, that I had high cholesterol, I was overweight and pre-diabetic and would need to take pills to keep it in check!! Well, that was the catalyst that changed my life. I was in a dark place in my life, I did not even like the reflection in the mirror either, but to continue life the way I had been by eating ‘’comfort’’ food and taking poisonous prescription pills that would eventually kill me anyway, I knew then I had to do something!! With Pauline’s expert help and support, the weight literally ‘’melted’’ off me!! It was so easy to follow, and I was eating a ton of tasty recipes and experimenting with many new ones and did not even have to urge to eat junk food!! It was a wonderful surprise to jump on the scales each week and see yet another Kg gone! Results like this are very encouraging, not to mention Pauline’s guidance throughout the whole process and recipes too. My weight is perfect and there is no sign of high cholesterol or prediabetes anymore, not to mention that previously that I suffered terribly from major muscular/neurological inflammation i.e.: severe back pain, sciatica, and scoliosis, all dissipated through eating good wholesome unprocessed meat and vegetables. Love you Pauline.
I started my journey to improved health with Pauline at the beginning of the second COVID-19 lockdown. My objectives ranged from improved energy, clarity of mind, skin quality and losing some excess weight. Pauline made it easy. From our first meeting where we reviewed my ‘BAU food diary’ through to our weekly check-ins after starting the program. Pauline has a wealth of experience and answered all of my questions along the way. I also loved the science behind the program that helps you understand the ‘why’ which I found extremely motivating. Thank you Pauline, we achieved all of my goals in 10 weeks and I am still going strong with maintenance today a couple of months later.
I have had the most wonderful experience having Pauline as my coach from the first day I began the program 3 months ago. The energy I have experienced is amazing, I no longer have the mid-afternoon slump and wake up energetic. It has also helped with my menopause symptoms which is the main reason I began the program. I have also lost weight and love the flat tummy feeling without ever going hungry. My husband being a coeliac despite being on a strict Gluten Free diet continued to experience gut issues, decided to give the program a go and Wow! What a difference it made! No more gut issues and he lost his “Man gut”, while eating the most delicious foods. We love the program and can’t believe we have not been deprived of our favourite foods. Pauline is an amazing coach, she always checks in regularly with you so you stay on track. She advises and sends loads of valuable information. She really has changed our lives for the better. We highly recommend Pauline to be your coach if you feel you need to get your health back in check.
I can’t thank Pauline my food coach enough. Whilst our primary goal is to shift weight, I have gained more from this program than I could imagine. Pauline has helped me believe in me, build healthy habits rather than turn to food and educated me about being healthy and eating the non-processed foods that are healthy. It is not a diet anymore, my mindset has changed to a lifestyle change... as cliché as this sounds. I look forward to continuing to work with her to reach my goal weight.