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Katie: Hey, and welcome to the “Wellness Mama Podcast.” I’m Katie from wellnessmama.com and wellnesse.com. It’s wellness with an E on the top, my new line of non-public care merchandise, together with good on your hair and scalp hair meals hair care, dry shampoo, toothpaste, and hand sanitizer. You possibly can verify all of these out at wellnesse.com.

This episode goes deep on utilizing glucose as a steady well being marker for metabolic well being. That is one thing I’ve been experimenting with recently. You guys might need seen me on Instagram with a steady glucose monitor on my arm. And I’ve discovered a lot from only one month of monitoring that I wished to have one of many medical doctors that helped develop this on and go actually deep on the topic.

So I’m right here with Dr. Casey Means who’s a Stanford-trained doctor, and she or he’s the Chief Medical Officer and Co-Founding father of an organization referred to as Ranges, which for those who wanna try, you’ll be able to go to ranges.hyperlink/wellnessmama, which can allow you to bypass the waitlist for them. However it is a steady glucose monitor that you need to use even if you’re not a diabetic to see what meals and different life-style components affect your glucose and the way. And I discovered some actually, actually fascinating issues from this experiment, together with carb-based meals, like candy potatoes that nearly don’t have any measurable spike in any respect for my blood glucose and others that I might assume can be nice, which have an enormous spike. It actually helped me personalize. I additionally discovered I acquired spikes from sure kinds of train and sauna. And Dr. Means explains at this time why these are completely different than food-based spikes and so they’re really a very good factor. However we go deep on issues like power irritation, why 88% of People have not less than one biomarker out of vary that exhibits metabolic dysfunction, methods to enhance your total glucose, your insulin sensitivity, your fasting glucose, and to mitigate carbohydrates so you’ll be able to eat extra of them with out the spikes. We cowl numerous different matters as effectively. It is a tremendous fascinating episode that I do know you’re actually, actually gonna get pleasure from. So let’s soar in. Dr. Casey, welcome. Thanks a lot for being right here.

Dr. Means: Thanks a lot for having me.

Katie: I’m so excited to delve into this matter at this time as a result of despite the fact that I’ve been within the well being world for 14 years now, I really feel like I’ve discovered a lot within the final couple of weeks from doing a deep dive into steady glucose monitoring and also you guys have a useful resource that makes that simple and you’ve got a variety of experience on this space. Earlier than we go deep, I might love to listen to the way you got here to concentrate on this.

Dr. Means: Certain, completely. So I’m a medical physician and I began my medical journey at Stanford Medical College after which I pursued residency coaching within the area of head and neck surgical procedure. So form of a circuitous path to metabolic well being from surgical procedure. And so, you recognize, I used to be in my surgical coaching, head and neck surgical procedure, in any other case often called ear, nostril and throat and I used to be about 4 and a half years into my surgical coaching once I had this pretty main realization that nearly all the circumstances I used to be treating have been in a roundabout way power inflammatory in nature. It was sinusitis, thyroiditis, you recognize, inflammatory lots of the airway, power ear infections. And a lot of those circumstances have been essentially rooted in a roundabout way that the immune system was getting revved up and inflicting irritation that in the end led to, you recognize, the puss buildup of sinusitis or the autoimmunity of Hashimoto’s thyroiditis and, you recognize, then we deal with with drugs or steroids. And I actually sorta stepped again and requested myself why is everybody so chronically infected and why am I reaching for my prescription pad to always prescribe steroids, you recognize, oral steroids, inhaled steroids, steroids sprayed within the nostril, IV steroids which all suppress the immune system versus interested by what’s producing this irritation within the first place. After which, you recognize, when our drugs fail, these anti-inflammatory drugs fail, we attain for the scalpel. However surgical procedure is essentially an anatomic intervention and it’s probably not gonna have the ability to affect a core inflammatory drawback.

So this acquired me actually digging into literature and seeing a lot that a lot of this menace that our immune system is sensing is admittedly brought on by our exposures and our decisions that we make every single day just like the meals we’re uncovered to and the way a lot sugar we eat and the way a lot power stress now we have and whether or not we’re sedentary and, you recognize, how a lot sleep we’re getting and the way…the standard of that sleep and the environmental toxins we’re uncovered to and micronutrient deficiencies that…and all of this stuff are actually the exposures that result in this power irritation and these are modifiable. And sadly, they’re probably not addressed in scientific observe as a result of physicians are likely to not have a variety of time to speak to sufferers about these components and we additionally don’t get that a lot training about a few of these root causes of irritation. We get far more coaching about, you recognize, treatment and surgical administration.

So mainly, I grew to become actually fixated on the methods we might assist sufferers, you recognize, higher perceive how they might affect this power irritation of their lives and what instruments we might, you recognize, develop to truly empower sufferers and people to take management of their well being and well being behaviors in a means that was simply actually excessive affect and leverage. And, you recognize, it’s not {that a} 15-minute dialog with a health care provider is essentially gonna actually be the factor that may remodel a variety of these behaviors. I actually do assume it needs to be one thing that’s one thing embedded in somebody’s day by day life. And all of this acquired me actually targeted intensely on metabolic well being as a result of when our metabolism and particularly our blood sugar is uncontrolled, it might probably immediately drive irritation and impair all elements of well being. After which on the flipside, controlling our blood sugar is sort of a tremendous energy. It will probably enhance power, it might probably enhance reminiscence, endurance, sleep, temper. It will probably additionally in fact push back future metabolic ailments that vary from, you recognize, diabetes to weight problems to most cancers to dementia to infertility to erectile dysfunction to fibromyalgia to power liver illness. All of this stuff are associated to metabolism and blood sugar dysregulation and if we might simply management it upfront, you recognize, we might actually make a giant dent right here.

So to me, getting blood sugar in management simply appeared just like the lowest hanging fruit intervention we might do to massively enhance the well being of people and the inhabitants at massive and to cut back irritation at scale, this power irritation I used to be seeing a lot in my observe. And it’s simply such a large factor. , now we have 88% of the nation being metabolically unhealthy proper now based mostly on a latest College of North Carolina examine which means that 88% of People have not less than one biomarker indicating metabolic dysfunction. Both waist circumference, glucose or ldl cholesterol. And that’s a whole bunch of tens of millions of people that might be dwelling a greater life if they’d their blood sugar beneath management and their metabolism higher beneath management. In order that grew to become actually my laser focus and constructing instruments to assist folks get management of this. And that’s what led me to beginning Ranges and to actually being dedicated as a clinician to working with entrepreneurs and engineers to scale instruments which are gonna assist folks take management of their well being and, you recognize, ideally, hold folks out of the working room within the long-term. So now that’s my core focus and have moved away from surgical procedure and I’m laser targeted on digital well being as a means to enhance wholesome behaviors at scale.

Katie: That’s…and it’s so thrilling that now we have entry now to instruments that permit this be simply measurable. And clearly, we’re gonna go very deep on glucose at this time particularly however earlier than we transfer on, you talked about 88% of People having not less than one biomarker for metabolic dysfunction. Can we simply briefly contact on what every of these biomarkers are and if that’s one thing that we are able to observe as people as effectively with out having to undergo our physician? Like is monitoring waist to hip ratio, is {that a} good metric like to trace and the way do you advocate folks observe these?

Dr. Means: Yeah, completely. So on this explicit examine that was completed out of UNC, they have been taking a look at defining optimum metabolic well being as having optimum ranges of 5 components. So these have been blood glucose, triglycerides, excessive density lipoprotein ldl cholesterol, blood strain and waist circumference with out the necessity for drugs. So if folks had all of this stuff within the optimum vary, they have been thought-about metabolically wholesome and just one in eight People met that standards.

So, you recognize, merely, this actually…I imply, these are easy assessments to do, proper. It’s simply measuring your waist circumference, blood strain, getting your ldl cholesterol checked and getting…ensuring you’re getting your glucose checked. And people are all issues, you recognize, which are easy and vital to do however, you recognize, then the query is, “Okay. Effectively, if certainly one of these is off, how can we transfer it in the best route?” And I believe that’s the place we actually battle. We regularly are prescribed, you recognize, both a statin for the ldl cholesterol or a medicine for the glucose or an antihypertensive treatment for the blood sugar. However we’re actually, I don’t assume, getting the help we essentially want to truly change this stuff from the within out.

So these are the 5 issues that they checked out in that examine.

Katie: That’s so fascinating. Okay. So to go deep on glucose…to start out off, let’s outline…for anyone who perhaps isn’t acquainted with monitoring this as a metric, what is taken into account a wholesome vary of blood glucose and at what occasions? Like how would somebody know in the event that they have been in a position to measure what was thought-about wholesome?

Dr. Means: Nice query. So at the moment now we have commonplace standards in healthcare to grasp kind of what’s a “regular” nondiabetic glucose degree. And what I might say is that these are pretty lenient. They’re actually extra steerage to know whether or not you’re in a class of threat like prediabetic or diabetic. However these ranges don’t really inform you what is likely to be optimum for metabolic well being. However I’ll overview these first only for context since that is what you’re gonna see, you recognize, for those who go on the web and google wholesome glucose ranges.

So commonplace standards by the American Diabetes Affiliation is that to be regular, you recognize, nondiabetic particular person, it’s good to have a fasting glucose that’s lower than 100 milligrams per deciliter. The second standards is what’s referred to as an oral glucose tolerance check and it is a check the place you drink 75 grams of glucose, a standardized drink after which they verify your glucose over the course of two hours after that drink to see what occurs on your glucose. And in case your glucose goes up after that drink however at two hours, you’re lower than 140 milligrams per deciliter, you’re thought-about to be, you recognize, regular. In case your glucose is 140 to 200 2 hours after that drink, you’re thought-about prediabetic and for those who’re above 200 2 hours after that drink, it’s thought-about diabetic.

After which there’s a 3rd check that’s the hemoglobin A1C which is a marker of mainly three-month common of glucose within the blood. And for that, it’s a blood check and it’s mainly for those who’re beneath 5.7 of a hemoglobin A1C which means that…and what they’re taking a look at is your purple blood cells and the way a lot sugar is definitely caught to your purple blood cells. That’s referred to as glycated hemoglobin. If that share is lower than 5.7% of glycated hemoglobin, it’s thought-about a standard A1C. If it’s between 5.7% and 6.4%, it signifies prediabetes and 6.5% or extra is diabetes. So these are form of like the usual standards. However then actually the query is what ought to we really be capturing for if we need to be as wholesome as potential. And that I believe is definitely very completely different ranges but it surely’s not…we don’t have a standardized opinion in healthcare on this and I believe that’s largely as a result of nondiabetic people haven’t actually been testing their glucose very a lot up to now. We haven’t actually recognized how vital that is. However for that I might really form of provide you with extra what I might say is my opinion based mostly on simply intensive overview of the literature and I might say actually the healthiest vary you wanna shoot for is holding your glucose between 70 milligrams per deciliter and 120 milligrams per deciliter all through your entire day. So actually not going above 120 if we are able to.

A variety of this comes from analysis the place they’ve put steady glucose displays on wholesome populations and simply appeared what occurs to their glucose all through the day. And what you discover in these research is that for better than 90% of the day individuals are staying between 70 and 120 in the event that they’re fairly wholesome. So which means no actually, actually large, large spikes and definitely not getting as much as the 140s or greater such as you see…which are thought-about, you recognize, not essentially irregular in these oral glucose tolerance assessments. So sticking between 70 and 120 is probably going preferrred.

For fasting glucose, like I discussed, lower than a 100 is taken into account regular beneath commonplace standards. I might say that what we must be capturing for is extra about 70 to 85. So the low vary of regular. There’s fairly a number of research that present as folks’s fasting glucoses improve, even within the regular vary up from, you recognize, about 70 in the direction of a 100 all of which is taken into account regular, you really improve your threat for plenty of ailments together with growth of diabetes and coronary heart illness and stroke. And so actually holding that fasting vary tighter in a decrease vary is probably going the place we wanna be.

After which then last item I’d say is that we now with steady glucose monitoring know-how have the power to form of know what our common glucose is over a 24 hour interval which is a brand new piece of knowledge that now we have that we didn’t actually have up to now when all we had was simply these one-time level finger prick measurements that we might do. Now that now we have a steady information stream with steady glucose monitoring, we are able to really see our 24-hour common ranges. And in these bigger research of wholesome populations I discussed folks are likely to have a mean glucose of about 100 to 105 milligrams per deciliter. So I’d advocate that for people who find themselves monitoring it, actually making an attempt to shoot for a 24-hour common of 105 or beneath is good. I are likely to try to hold mine in…really down within the excessive 80s, very low 90s for a mean 24-hour glucose.

So, mainly to sum up, 70 to 120 all through your entire 24 hours. Maintaining a mean beneath 105, ideally lower than a 100 after which a fasting glucose between about 70 to 85.

Katie: It’s so cool to have the ability to have that form of information. And I do know my first expertise to the oral glucose tolerance check was throughout being pregnant and I did that with my first few pregnancies after which discovered that you would additionally try this by monitoring your glucose by yourself which I selected as a result of I’m not a fan of consuming that a lot sugar water to start with. That’s not one thing I might ever usually do. So I might simply check my very own blood glucose with a daily monitor within the morning after which at one- and two-hour intervals after each meal and log that for my physician and my midwife. And that was my first publicity to simply how fascinating that variation was and it gave me a lot extra information to have the ability to actually observe and see, “Okay, like sure meals, despite the fact that they’re carbs, I do nice with these.” Whereas others that must be nice would are likely to spike glucose much more. So I believed that was actually, actually fascinating. After which since that point, we now have this skill to trace repeatedly even by you guys as, you recognize, nondiabetics which is so fascinating. And I used to be so excited to get into this.

To go somewhat deeper on among the stuff you talked about…so that you talked about fasting glucose and I’ve learn the identical factor, that something beneath 100 is taken into account regular and wholesome. My now common is true about 80 which sarcastically some sources, like conventional medical sources appear to say is somewhat bit low which…I agree with you. It looks like optimum and regular aren’t the identical factor in any respect. However I’ve heard from individuals who…different mothers who’ve examined that can have a spike once they first get up after which it’ll return down to actually good ranges. And I’ve, from my analysis discovered that that is generally referred to as the Daybreak Phenomenon. Are you able to clarify form of what that’s and what’s occurring?

Dr. Means: Sure, completely. The Daybreak Phenomenon’s fairly fascinating so…and that is one thing that so many individuals, wholesome folks utilizing CGMs, steady glucose displays will see on their information. So that you mainly…let’s say your alarm goes off at 7:00 a.m. and that’s once you, you recognize, you open your eyes and your glucose is likely to be at, you recognize, 75 or 80 and also you would possibly see over the subsequent half hour or so your glucose goes as much as 80 or 90 or 100. After which, you recognize, rapidly comes again down. And that is referred to as the Daybreak Phenomenon. And the physiology of that is that once we get up, our physique really releases a surge of cortisol, certainly one of our stress hormones, historically often called our stress hormone. And the aim of that is to get us to open our eyes and get away from bed and it tells our physique prefer it’s able to go. It pushes our physique to get began.

However what cortisol additionally does within the physique is it really tells the liver to mobilize glucose. Now we have been evolutionarily wired to reply to stress hormones like cortisol and different catecholamine’s by dumping a few of our saved glucose from the liver into the bloodstream as a result of historically if we have been having a nerve-racking occasion…you recognize, you’ll be able to assume means again to outdated occasions, that instance of like we have been in all probability being…you recognize, perhaps we have been being chased by a lion. We would have liked glucose to feed our muscle tissue to flee no matter nerve-racking menace was occurring. So we’re wired to reply to stress hormones by releasing glucose to mainly gasoline us to get away from bed, to maneuver. In order that’s really a reasonably regular response, the Daybreak Impact. We see it far more pronounced in diabetic people who’re very insulin resistant. So as a result of their cells are extraordinarily immune to insulin that efficient…that glucose within the blood is gonna look quite a bit bigger, you recognize, as a result of they’re not gonna have the ability to take it up into the cells as simply since they’re insulin resistant. So that you see a a lot smaller Daybreak Impact in nondiabetic people.

And there’s some proof that the larger the Daybreak Impact, the extra we’re both coping with issues of too excessive cortisol or perhaps some underlying insulin resistance. So there’s some proof that the smaller the Daybreak Impact, the higher and {that a} actually large Daybreak Impact, you recognize, 20, 30 factors would possibly point out that there’s some underlying points with, you recognize, chronically excessive cortisol response and/or some underlying insulin resistance.

Katie: That’s fascinating. And that makes a lot sense, what you talked about concerning the response to any nerve-racking occasion. The physique would wish to mobilize that muscle glycogen for glucose in order that we’d have the power to reply. And it makes me assume from the little little bit of analysis I’ve completed…I’d like to go deeper on this however once I was carrying a monitor, I might see from actually excessive depth exercises particularly like actually intense sprints or actually intense weight coaching, I might see like a giant spike…not a giant spike however I might see a spike in glucose. The identical factor with actually sizzling saunas. And the identical factor with…I did this ceremony referred to as Kambo which is sort of a frog venom which is a really nerve-racking lymphaticand that truly…all the pieces I…the entire time I had the monitor on, that spiked my glucose. It was the one time it was ever above like 125 or one thing. However I’m…so is that the identical factor? Is that why folks will see that spike in response to train or sauna or stress?

Dr. Means: Completely. And I’m dying to listen to extra about this frog venom ceremony. That’s so fascinating. However sure, you’re precisely proper. That’s the identical physiology. What we see with excessive depth interval coaching and excessive depth exercises as we do with stress. Once we begin a very intense train, one which’s, you recognize, bringing us to a excessive VO2 max, you recognize, actually 80% or above of our max heartrate or our VO2 max, that’s…even when it’s train that we’re deliberately doing and we all know we’re doing it and we find it irresistible, you recognize, even when it’s our favourite Peloton or a lifting exercise, you recognize, that’s nonetheless really gonna generate a stress sign within the physique. It’s going…the physique will launch cortisol and it’ll launch different catecholamine hormones to drive the physique to have the ability to reply to that stimulus. And so that’s gonna inform the liver, “Okay. There’s a stressor. It’s train. Get hat glycogen damaged down into glucose, get it into the bloodstream.”

And in order that’s really actually…generally is a signal that you simply’re having a excessive depth exercise. And to some extent, I really now take a look at my spikes throughout exercises as a measure of how intense I’m going. It’s virtually like a biofeedback about whether or not I’m pushing myself exhausting. And there’s proof that these spikes aren’t really maladaptive. So glucose spikes after meals are gonna create one pathway of physiology the place, you recognize, you eat the excessive carbohydrate meal. Glucose is damaged down and is within the bloodstream. That’s gonna trigger physique to launch insulin to assist the physique basically take up this glucose into the cells. And that’s one course of. However with train, it’s very completely different. The physique’s mobilizing saved glucose for an precise want and the muscle tissue apparently even have an insulin impartial means of taking over glucose. Simply by the sheer motion of the muscle fibers contracting, these cells can really take up glucose impartial of insulin. So it’s a really completely different physiologic pathway. And excessive depth exercises are fairly universally proven to enhance insulin sensitivity over time and enhance our metabolic well being over time. Even the subsequent day after a excessive depth exercise folks could also be extra insulin delicate. So very completely different kind of spike than a meals spike and never one which we must always essentially concern.

And so we’ve really, you recognize, constructed that into the software program with Ranges to have the ability to form of exclude these spikes out of your total glucose scores as a result of they’re a really completely different physiology.

Katie: It was so fascinating to see that. And that is sensible. I’m glad you defined that these aren’t essentially detrimental, to have these sorts of spikes as a result of the primary few occasions within the sauna or from operating, I’d be like, “Whoa, that truly is fairly wonderful. Like it might probably get as excessive as from consuming generally.” But it surely is sensible. After which I seen over time that for like 24 hours after I might have very regular glucose even when I ate carbs which is sensible as a result of your physique then has to replenish that. And, you recognize, you all the time hear prefer it’s okay to eat sure kinds of wholesome carbohydrates, particularly after exercising. I acquired to observe that in actual time. It was so fascinating.

Dr. Means: Precisely. And I believe one other factor that’s kinda enjoyable to consider is like once you’re seeing that spike, you’re really seeing your physique clear its glycogen shops in a means. You might be emptying that tank of that saved glucose and so that you’re actually transferring…as you…let’s say you’re understanding in a fasted state. You’re doing an early morning exercise, you haven’t eaten any carbohydrates and also you get this glucose spike with a excessive depth exercise. that’s coming from inside your physique since you haven’t eaten something. So that you’re really clearing out that saved glycogen and transferring in the direction of that time once you’re not gonna have glucose within the physique to actually have the ability to mobilize on your exercise and also you’re gonna should switch into fats burning. So once we form of run out of that glycogen, as we empty that tank, we begin to improve our fats burning share and the extra we try this and get into that place the place we really should faucet into that fats for power, the extra we’re gonna construct that metabolic flexibility that’s so good for well being, that skill to flip-flop between glucose and fats.

And you may think about for those who, you recognize…let’s say you’re consuming glucose throughout a exercise. You’re, you recognize, consuming Gatorade or gels or no matter and also you’re replenishing that glucose exogenously. You’re not gonna empty the tank, proper. You’re gonna hold offering your physique with this glucose power and never gonna must faucet into that fats.

And so, it’s actually…I might say it’s nice to have the ability to see that on a monitor once you’re understanding to actually know like, “I get…working by this glucose and that implies that I’m gonna begin burning extra fats.” And that we all know is nice for well being. And, you recognize, I believe Dom D’Agostino in your podcast did such an incredible job of explaining a variety of that physiology of why you wanna get into the fats burning. However what you’re seeing in your monitor is that taking place in actual time.

Katie: Yeah. And I believe that’s…you’re so proper. The purpose completely must be metabolic flexibility and that’s my concern when folks get overly dogmatic with any explicit food regimen and do the very same factor over time. I had a health care provider years in the past inform me, you recognize, “Don’t do the identical factor every single day. That features don’t eat the identical issues, don’t eat the identical quantity of issues, don’t eat the identical…on the identical occasions, even don’t take dietary supplements on the weekend.” Simply don’t ever let your physique get completely tailored to something as a result of on the finish of the day, the purpose of all of these issues is to be very adaptable, metabolically versatile people so our our bodies can deal with no matter we throw at it.

Earlier than we transfer on from this matter, last item on fasting glucose. Are there any issues that may assist…if somebody notices they’ve a excessive fasting glucose over time to assist get that quantity down?

Dr. Means: Yeah, completely. So this actually will get into among the core, you recognize, physiology of why our fasting glucose is likely to be greater. And so only for a short background on that, you recognize, we in the end, our metabolism, you recognize, is the set of chemical reactions within the physique that generate power from the meals that we eat. And we usually must take fats and glucose and convert it right into a usable type of power in our our bodies. And that is required for our our bodies to operate correctly. And ideally, such as you have been speaking about, you’ll be able to flip backwards and forwards between utilizing fats and glucose based mostly on what’s accessible. However proper now, due to simply the large publicity that the typical American has to sophisticated carbohydrates and glucose we’re getting a lot glucose into our bloodstreams from our diets that over time we simply hold spiking the glucose, we’re consuming numerous snacks, we’re consuming a number of occasions a day and what occurs is that each time you try this, each time you could have a glucose spike, you’re spiking your insulin as effectively, this hormone from the pancreas that permit’s the physique take that glucose up into the cells. And when this occurs again and again, day after day, yr after yr, decade after decade, what occurs is the cells turn into immune to the insulin. And when that occurs over time, it makes it…the physique has to provide extra insulin to truly get the identical quantity of glucose into the cells. You want that glucose within the cells. You’ll want to convert it to power. And so the physique’s like, “Okay, we’re simply gonna pump out extra insulin to get this glucose in.” However when this occurs over time, there can really attain a degree the place it’s exhausting to even get the glucose into the cells as a result of your cells are very immune to insulin. And then you definitely’re gonna begin to see that glucose creeping up. You’re gonna begin to see that fasting glucose creeping up over time. And that’s that, you recognize, linear development down the spectrum and the continuum of metabolic dysfunction from actually a wholesome insulin delicate, you recognize, low glucose at baseline vary to those greater ranges of baseline the place each insulin is greater at baseline and glucose begins to be greater at baseline.

And in order that’s form of one motive why folks is likely to be seeing their fasting glucoses within the, you recognize, 90s or 100s is as a result of their cells have turn into immune to insulin and so they’re having bother getting the glucose in. So then the query…then it turns into how can we, you recognize, do one thing about this. And the reply is admittedly to enhance our insulin sensitivity once more. We have to make ourselves extra responsive in order that we are able to really begin bringing that insulin and that glucose down. And the way in which that we try this…one of many methods we do that’s by holding our glucose spikes down. If we are able to…and I like to consider it virtually like understanding. Like we go to the gymnasium and we raise weights in order that we are able to turn into stronger. We do reps to construct muscle. And now we have to do the reps with our metabolism to get a stronger, you recognize, extra insulin sensitivity. And the way in which that we do the reps with our metabolism is we hold our spikes low. Once we hold our spikes low day after day, week after week, our cells perk up once more and so they begin listening to that insulin sign extra robustly. And it’s good to mainly then produce, you recognize, much less insulin to get the identical quantity of glucose after which that glucose can begin form of falling once more.

And, you recognize, the additional benefit of that’s that one other operate of insulin apart from takin glucose up into the cells is that it additionally blocks fats burning. When insulin is excessive, it really tells our physique to not burn and break down fats for power as a result of it’s a sign that the physique has tons of glucose on board. So it doesn’t really want to make use of the fats. In order we get extra insulin delicate, we, you recognize, construct our metabolic health, we deliver our insulin down, we are able to enable our our bodies to faucet into these fats burning pathways extra and we are able to begin to decrease our glucose ranges.

In order that’s actually a secret’s monitoring glucose and studying what meals are spiking the glucose after which beginning to deliver it down. Extra broadly, I might say it’s not simply concerning the meals as effectively and the spikes as a result of there’s many different issues that contribute to glucose spikes than simply the meals and the carbohydrate content material we’re consuming. The opposite issues that actually contribute to it are the stress that we’re beneath, the sleep that we’re getting and the train that we’re doing. So to actually have a complete constructive glucose response, we not solely must eat the meals that for us don’t, you recognize, spike our glucose however we additionally must ensure that we’re managing our stress, we’re getting good high quality sleep, we’re getting bodily exercise. , muscle tissue are a glucose sink. They’re gonna absorb that glucose. So doing these issues are simply as vital for having simply actually holistic metabolic well being.

And the very last thing I’d say is that some folks…I believe a few of us assume that like our fasting glucose, you recognize, it simply is a…you recognize, it’s simply…it’s at one place and it’s gonna slowly like improve over time or whatnot but it surely’s really…our fasting glucose can really bounce round everyday. And one thing that individuals would possibly discover is like on a day that they eat excessive carbs, don’t train, don’t get good sleep, their fasting glucose might be 5 or 10 factors greater than a earlier day. So simply actually ensuring that we’re monitoring it and holding it, you recognize, as low and secure as potential and over time simply ensuring we’re constantly holding these spikes down so we are able to keep our insulin sensitivity and enhance it.

Katie: That’s so, so fascinating. And such as you stated earlier, to have…for those who’re gonna have spikes, have them from train as a result of that’s…like I acquired to see that adaptation in actual time and it was so cool. And likewise to see issues like these different components you simply talked about with sleep and stress and train that…like I had learn the analysis for years and also you hear these soundbites of, “Even one night time of impaired sleep can provide the glucose the subsequent day of a prediabetic.” And I really noticed that. It was so creepy.

Dr. Means: It’s wonderful how a lot of a profound lever sleep is. There are such a lot of ways in which sleep impacts our metabolic well being and identical to you stated, there are research displaying that you could take a bunch of…there’s a very fascinating examine the place you are taking a bunch of wholesome, younger, nondiabetic people and topic them to 4 hours of sleep per night time for only a few nights, only a handful of nights and so they go from mainly completely wholesome glucose ranges to prediabetic ranges. And that is simply completely wonderful. The lucky factor is that it’s reversible once you really get the sleep again beneath management. But it surely’s wonderful how these nonfood components even have a large affect and the mechanisms are fairly fascinating with sleep. Sleep deprivation acutely will increase our irritation within the physique. Our cytokines, like CRP and TNF alpha improve instantly after one poor night time of sleep. Low nights of sleep instantly decreases our insulin sensitivity. It additionally modifications our development hormone. Our ghrelin, our leptin hormones. These are related to power storage and satiety and starvation. So it’s, you recognize, it’s not nearly being drained. It’s really huge hormonal cascades which are altering once we get a poor night time sleep.

Katie: That’s so cool. And I do know I’ve been saying for the previous couple of years and I’ve seen in my very own life simply how customized and individualized well being is and I’ve stated for years that I believe that is the way forward for well being. Something that permits us to see these very customized elements as a result of on the finish of the day we’re every our personal main healthcare supplier and we’re those placing meals in our mouth and we’re those exercising every day. And I really feel like this actually gave me an enchanting window into seeing what my very own optimum variations of all of this stuff have been gonna be whether or not it was the sleep and seeing how if I went to mattress after 10:00, I might have a barely greater fasting glucose than if I went to mattress earlier than 10:00 or if I ate after darkish, I might have the next fasting glucose than if I finished consuming at darkish. And it made me additionally assume, you recognize, all this stuff we examine like mild impacting hormones which affect glucose, all of this stuff…to simply get to see it in actual time was so cool. And I discovered for me that issues like simply occurring a light-weight stroll after meals had a giant distinction in my glucose and likewise sleep being an enormous issue and stress. Like I might see these patterns in actual time. However the monitor additionally let me check every kind of various meals and see how my physique responded. And at first, I used to be like, “Okay, effectively, I’m gonna eat tremendous, tremendous clear and I’m gonna have like good ranges.” After which the second week I used to be like, “Really, I’m gonna throw a variety of stuff at it and see what occurs simply to know.” And it was actually fascinating as a result of it looks like it’s not all about carbs in any respect. Like I believe that we are able to form of fall into that mind-set with regards to glucose of like, “Oh, carbs are unhealthy.” And what I discovered, particularly for me with understanding extra, I really wanted sure carb sources, candy potatoes have been a fantastic one for me. But when I didn’t get sufficient carbs, I might really see too low of dips and likewise simply be like grumpy and hungry. So it sarcastically acquired me to start out consuming extra carbs however to determine those that I wanted. However with regards to carbohydrates, are there any normal tips which are form of throughout the board for folks or quantities we must be staying beneath or is that this actually a really customized, everyone has to determine it out kinda factor?

Dr. Means: Yeah, I might say the final tips that I can say is that no human physique wants a refined carbohydrate or sugar. The, you recognize, ultra-processed grains and sugars aren’t good for the human physique. They create hormonal cascades which are unnatural and we don’t want them. In order that’s actually the one blanket assertion I might say about carbohydrates is that extremely refined variations of them aren’t good for human well being.

However apart from that, I believe it truly is how you set it. It’s…each particular person actually wants to grasp their physique’s relationship with carbs individually. What’s so fascinating is that we actually used to assume that, you recognize…we discovered concerning the glycemic index charts and we thought, “Okay. Effectively, a specific meals is gonna elevate everybody’s blood sugar the identical quantity.” However what we’ve discovered over the previous 4 or 5 years by scientific analysis is that that’s really not true. And what’s extra possible is that every particular person responds to the identical carbohydrate very, very in a different way when it comes to how a lot their glucose really rises within the blood. So that you and I might each eat the very same banana with the identical quantity of carbohydrates and probably have a really, very completely different glucose response. And this was specified by this fabulous paper that was revealed a number of years in the past by the Weizmann Institute in Israel referred to as customized diet by prediction of glycemic responses the place they put steady glucose displays on a bunch of wholesome, nondiabetic people after which gave them standardized meals and noticed what occurred. And based mostly on form of the extra glycemic index philosophy, you’d assume everybody would reply the identical but it surely was simply all throughout the board. So what is likely to be a really, you recognize, metabolically wholesome selection for one particular person was not for an additional particular person. After which they checked out what have been the components that truly went into predicting how somebody would reply to a specific carbohydrate. And among the key components have been issues like microbiome composition and physique kind. So anthropomorphic options like how a lot visceral adiposity folks had, how a lot visceral fats which is a…which may be form of a sign of how insulin delicate somebody is. And even some issues like sleep and motion had an affect. And so actually how I like to consider it is sort of a carb within the mouth is just not essentially glucose within the bloodstream. There’s quite a bit that has to occur between, you recognize, when it goes within the mouth and what really occurs within the blood that may actually be very, very completely different.

And I’m much like you. , I…my physique I believe actually thrives on a variety of carbohydrates. I’m really 100% wholefoods plant based mostly vegan and so I’m consuming tons of carbohydrates every day and my glucose stays basically flat. And the rationale for that’s as a result of I’ve examined actually each meals in my food regimen and at this level perceive which carbohydrates, which plant meals spike me and which don’t. And those that spike me, I discovered methods to modulate them to truly work effectively for me. So as an illustration, sadly, not like you, candy potatoes are huge spikers for me. And among the greatest spikes I’ve ever had have been from candy potatoes. As much as just like the 180s with one cup of simply plain candy potato.

Comparable…oatmeal, grapes, corn. These all will get me effectively above 150. And positively rice or issues like rice muffins or rice crackers. So for me, you recognize, it’s like, “Okay. Effectively, these are gonna spike my glucose a bit. What can I do to perhaps modulate them to have the ability to nonetheless have them in my food regimen?” And that’s once you actually get into the enjoyable experimentation that you are able to do with a steady glucose monitor. So one thing we all know, a normal precept is that once you add protein or fats to carbohydrates, it’s gonna usually blunt the glucose response. So if I add, you recognize, tahini to that candy potato, I’ll have a decrease response. If I add…so protein and fats are good form of instruments you need to use to blunt the spike. One other one is fiber. Fiber tends to…carbohydrate meals with greater fiber…since fiber is non-digestible and absorbable, it’s digested by our microbiome and never by our personal our bodies, it may be a useful solution to kinda offset among the carbohydrates. So I’ll really add a bunch of chia seeds or flax seeds to a candy potato now.

The opposite factor is definitely meals sequencing. So we all know that if we really eat different meals earlier than we eat the carbohydrates in our meal it’s additionally gonna blunt the glucose response. So if we eat like a salad or some form of protein and fats earlier than we really eat our carbohydrates, we’ll have a decrease glucose response than if we simply flipped it and had the carbohydrate first and the fats and protein or salad after. So one thing concerning the bulk and the slowing down of the meals within the GI tract when the carbohydrates enter appears to be higher.

One other factor is definitely meals timing. So whether or not you’re consuming the meals earlier within the day or later within the day. So meals that’s eaten, you recognize, earlier within the day throughout daytime tends to have a decrease glucose response than meals consuming after darkish and also you alluded to this with the late-night consuming. And this actually comes right down to melatonin. We launch melatonin at night time to assist us put together for mattress. It’s launched from the pineal gland. And this hormone really tells the pancreas to provide much less insulin. So we really…for a similar quantity of carbohydrates form of after darkish, late at night time, we’re gonna in all probability see an even bigger glucose bump as a result of our…you recognize, now we have much less insulin circulating and so much less skill to get that glucose up into the cells.

So there’s simply so some ways to modulate the carbohydrates to make them extra amenable to our explicit metabolism and it actually comes right down to, you recognize…like I discussed, meals sequencing, meals pairing, meals timing after which there’s simply plenty of different, you recognize, adjuncts that you could strive as effectively. You possibly can such as you talked about, train or stroll after a meal. Only a 20-minute stroll after a meal can decrease glucose responses. Ensuring you’re consuming in a conscious means and never once you’re confused. That may even have a very large affect on how we course of the meals. Ensuring there’s not a ton of cortisol surging by the physique once we eat that meals. Ensuring we’re consuming our carbohydrates on days once we’ve gotten quantity of sleep and we’re not, you recognize, in a sleep deficit which is gonna make our baseline, you recognize, insulin sensitivity worse. There’s simply so many levers to drag to get a more healthy glucose response. And so I believe that’s actually the enjoyable of experimentation and also you simply can’t do it except you could have that steady information stream to form of create these completely different permutations of meals.

Katie: Yeah. I used to be very cautious to trace and so now I really feel like I’ve financial institution of meals that I do know all have been scored like 9 or 10 within the Ranges app. And so I like really feel like actually assured I can eat these with out inflicting any form of glucose spike.

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And it looks like from watching you guys on Instagram that issues like grapes and rice that you simply talked about are virtually universally spikes for lots of people. Like I agree with you 100%. There’s no want…the physique doesn’t want refined processed carbs in any respect. There’s no organic want for that but when we do want carbohydrates, looks like these two appeared much more widespread in inflicting large spikes. Are there different meals which are simply quite common spikers?

Dr. Means: Yeah. I might say three that I see on a regular basis that shock individuals are grapes, white rice after which oatmeal. Oatmeal has simply been actually virtually a common spiker for folks. And I’m referring largely to prompt oatmeal. We see much less of spikes with metal lower oatmeal however prompt oatmeal which is marketed as a coronary heart wholesome meals and, you recognize, a excessive fiber meals. This I believe is actually actually miss advertising. These prompt oats are considerably refined and we’ve seen folks go as much as 180, 200 with simply nothing added to their oatmeal. And in order that was really a very highly effective expertise for the CEO of my firm, Sam Corcos. He had form of all the time all through his life felt kinda this like midmorning stoop the place, you recognize, simply earlier than lunch he’d be like actually, you recognize, kinda drained and, you recognize, actually really feel like he wanted to eat one thing and virtually wished to take a nap. And what he…he simply all the time attributed it to love, “Effectively, that’s simply my physique. I form of…I simply have somewhat midmorning stoop and I want a, you recognize, piece of sweet or I want, you recognize, to have lunch.” And what he realized like the primary day that he put his glucose monitor on is that the oatmeal that he’d eaten each single day for breakfast for many of his life was spiking him as much as like 200 milligrams per deciliter which is extraordinarily excessive. After which he would crash right down to the 50s or 60s which is what we name reactive hypoglycemia which means that you’ve such a giant insulin launch from that glucose spike that you simply really suck up all that glucose and find yourself being decrease than the place you began. And that may be related to lethargy, anxiousness, mind fog. And this was occurring to him mainly each morning. In order that’s the final day he ever ate oatmeal and has switched now to eggs and avocado and, you recognize, has mainly remodeled his mornings. And, you recognize, he used to attribute this to, “Oh, perhaps it’s a espresso crash. Perhaps it’s that I’m not sleeping effectively. Perhaps that is simply who I’m.” However now he can really create this one to 1 relationship between an motion he was taking, goal information and a subjective expertise and actually shut that meals again loop and make modifications. And our guess actually is that the extra we are able to try this, extra we can assist folks make that, actually that trifecta of understanding between an motion, goal information and the way they’re feeling, the extra we are able to actually speed up folks to make smarter decisions and to make habits modifications. Closing that loop is simply so highly effective for habits change.

Katie: Yeah, completely. And such as you, I seen once I acquired sufficient protein and fiber at a meal, that made an enormous distinction. And so meals that included a giant salad or sufficient protein, I had little or no spikes from. And likewise from me getting sufficient protein at breakfast. No matter my first meal of the day was appeared like a very vital issue.

You additionally talked about initially like once you talked about these metabolic components for well being that these have been all with out treatment. And I do know there are some drugs which are used to decrease glucose and a few folks use these even form of like off label as a result of it’s clearly higher to have decrease glucose. However I believe that brings up an entire fascinating different matter which is there a time and a spot for these drugs and/or what about dietary supplements? As a result of I’ve learn of a variety of dietary supplements like Berberine and others which are presupposed to be useful for the glucose response. And I’m curious your tackle issues like that.

Dr. Means: Yeah, completely. So for this explicit examine, I’m pretty positive that they have been speaking about prescription treatment and never essentially adjunct dietary supplements like Berberine and issues like that. However, you recognize, I believe that there’s a place for a few of these dietary supplements within the metabolic well being dialog. , Berberine has been proven to be fairly secure and efficient in decreasing glucose and even probably enhancing longevity over the long-term with among the identical advantages of a prescription treatment like Metformin however with out among the uncomfortable side effects.

In order that’s one which I over-the-counter and that’s positively, you recognize, an fascinating one to experiment with. There’s additionally probiotics now which have been proven to…and have been clinically validated to cut back hemoglobin A1C and glucose ranges in diabetics and there’s an organization, Pendulum Therapeutics run by Colleen Cutcliffe that’s really a clinically validated, the primary clinically validated probiotic to decrease the glucose response in diabetics. And, you recognize, I believe this really brings up a very fascinating level concerning the function of micronutrients in metabolic well being. I believe a variety of us assume largely about macros once we take into consideration metabolic well being. We take into consideration fats, we take into consideration carbohydrates, we take into consideration protein. However there’s really this complete different story that’s fascinating to me which is the micronutrient side of metabolic well being. And so that is taking a look at, you recognize, dietary cofactors, vitamin, minerals which are really concerned in our mitochondrial operate and our insulin signaling. All of those metabolic pathways within the physique are actually simply chemical reactions which are occurring contained in the cell the place, you recognize, completely different substrates are transformed to downstream merchandise by enzymes. And all of those enzymes require nutrient cofactors to operate correctly.

And among the key ones for metabolic well being are issues like zinc, magnesium, manganese, B nutritional vitamins, vitamin D, omega three fat. These are required for correct metabolism and really once you get into these biochemistry cycles just like the Krebs Cycle that produces…that converts glucose to power and fats to power, you really can see what…you recognize, these enzymes require this stuff. And so I believe it’s not really talked about sufficient that actually the nutrient density of our food regimen really additionally has a huge impact on long-term metabolic well being and ensuring that each one these molecular engines are operating easily.

And a check that I really order in my scientific non-public observe fairly a bit is a check referred to as NutrEval by Genova Diagnostics and it really tells you actually which of those micronutrients concerned in metabolism are…how they…what their ranges are and whether or not it’s good to be supplementing correctly. And so these are issues that I typically find yourself concentrating on for sufferers is zinc, magnesium, B nutritional vitamins, vitamin D, omega three, manganese. After which one other large one really which isn’t a micronutrient however is concerned is glutathione which is certainly one of our key antioxidants. And glutathione is required for lots of those processes to occur effectively. So something we are able to do to replenish our glutathione within the physique can be useful.

Katie: That’s so cool. Okay, so I wanna get into among the specifics of utilizing the monitor as a result of like I stated, I used to be so fascinated to have the ability to see this information in actual time and I do know just about everyone who requested me about it whereas I used to be carrying it instantly wished to get one and to have the ability to strive it themselves. And I discovered issues. Much more than I believed. Like issues like I want extra carbs than I used to be consuming and like I stated, candy potatoes are nice and that I wanted sufficient protein, particularly early within the day. And just about now I don’t eat after darkish and despite the fact that I had so many components already dialed in, I’ve seen advantages simply from these modifications that I wouldn’t have recognized about essentially with out monitoring.

So stroll us by how the monitor works and…I do know like folks could not wanna use these repeatedly endlessly so if somebody was simply gonna order it and use it for perhaps say a month, how can somebody optimize that point to get probably the most information?

Dr. Means: Yeah, completely. So simply to form of…for individuals who don’t actually know what that is. So a steady glucose monitor is that this tiny wearable sensor that’s the measurement of two quarters stacked on prime of one another that you simply stick with the again of your arm and it mechanically and painlessly measures glucose each quarter-hour 24 hours a day and sends that data to your smartphone. And what Ranges does is pairs this information stream from the continual glucose monitor with software program that interprets the information stream and helps folks work out your present degree of metabolic well being and likewise methods to enhance it and methods to, you recognize, modify meals and existence to total transfer the needle in a constructive route on metabolic well being and enhance metabolic health.

So in a variety of methods you’ll be able to consider this form of like Fitbit or Whoop however for glucose ranges and metabolism. And it’s actually the primary biofeedback bio wearable instrument that we’ve had for diet. We’ve been in a position to observe, you recognize, our steps and our train and our sleep and even our stress with HRV displays now however we’ve by no means been in a position to see instantly in actual time how our dietary decisions are affecting our our bodies. And in order that’s actually what the sport changer is with this know-how.

And the know-how has really been round, the {hardware} itself, steady glucose displays for over 10 years but it surely’s been solely utilized in people with a prognosis of kind one or kind two diabetes as a medicine administration instrument and a solution to observe glucose with out having to prick one’s finger. It simply provides a lot extra information than…and information factors than you’ll by pricking your finger three or 4 occasions a day. You possibly can actually see these full curves of what’s occurring to your glucose after meals and train.

And what we’re doing at Ranges is bringing this know-how to a mainstream market to well being in search of people who don’t essentially have a identified metabolic situation as a precision diet and life-style instrument. And so it’s actually so simple as placing the sensor in your arm. It lasts there for 2 weeks. It sends the information to your telephone and the software program helps you make these strikes in your life to enhance metabolic well being.

So I might say for benefiting from this system, proper now we provide a core one-month program which is a, you recognize, a 28-day metabolic consciousness journey. And the way I might do it’s actually really how…what you have been speaking about. You at first began with kinda actually making an attempt to eat clear however then you definitely introduced in some experimentation and I believe that’s actually important, the experimentation part. So we like to inform folks, “The primary week, simply eat all the pieces you’ve form of been consuming usually. Similar to your regular food regimen and like see what’s occurring. So don’t try to essentially like completely clear up your food regimen the primary week. Similar to eat your regular meals and begin making some observations.” Then over the subsequent couple of weeks we begin to study and…by experimentations. So that is the place you would possibly say, “Okay. I’m gonna eat the identical meal on Tuesday and Wednesday however I’m gonna do a excessive depth interval coaching exercise a kind of two days.” Or, you recognize, “I’m gonna eat candy potatoes on…two days in a row however sooner or later I’m gonna add fats, protein and fiber and the subsequent I’m not.” Do some experiments with consuming a salad earlier than carbs after which consuming the carbs earlier than salad. Experiment with taking 20-minute walks after breakfast, lunch and dinner after which sooner or later not doing that. Simply strive all this stuff and in doing that, you’re actually constructing your metabolic toolbox for understanding what are the instruments at your disposal for holding your glucose flat and secure which is our purpose.

After which…so I might advocate that for the second and third week, simply tons of like enjoyable biohacking and experimentation after which within the fourth week, actually take what you’ve discovered and try to optimize. Attempt to simply hold the glucose as flat and secure as you’ll be able to by utilizing all of those completely different instruments at your disposal to take action. And I believe that’s a very nice solution to get probably the most out of the one-month program. And I believe for, you recognize, for some folks, that’s gonna be sufficient to actually, you recognize, change their food regimen radically. They’re gonna have a completely new understanding of which meals are metabolically pleasant and which aren’t for them. After which for different folks…now we have tons of people that wish to proceed on for extra months and simply hold utilizing this as each an exploratory instrument but additionally for athletes utilizing it as a instrument to actually perceive fueling and restoration. And for others, individuals who like to make use of it as an accountability instrument. Like actually as one thing that claims, you recognize, “I’m holding on observe and I’m doing what I must do.” And, you recognize, for me, now, I’ve been carrying one for a yr and a half and I might say at this level, it’s fewer surprises as a result of I’m fairly dialed in. Though, each from time to time, I get an enormous shock spike. Particularly once I eat out or eat snacks at somebody, you recognize, another person’s residence. And I simply get shocked. However actually, for me, it’s that accountability instrument now the place I simply make certain I keep on observe. And it retains me on level.

Katie: Yeah, it’s so thrilling, like I stated, to have a instrument like this that we are able to all now entry and use. And I additionally observe among the issues we talked about like waist circumference and waist to hip ratio as a result of that’s additionally one which’s tied in with longevity and likewise issues like folks have heard me point out on right here earlier than. Grip power. There’s some cool tie-ins with longevity there and that’s a enjoyable one to check at residence with somewhat like grip power tester from Amazon. However to me it’s like the power to have all of this information provides us the instruments as people to actually enhance issues for the long-term. And this one has been one of the crucial enjoyable experiments I’ve completed in recent times and I’m so grateful to you guys for making this accessible to everyone.

A few considerably unrelated questions that I like to ask towards the top of interviews. The primary being if there’s a e-book or plenty of books which have had a dramatic affect in your life and in that case, what they’re and why?

Dr. Means: Yeah, completely. So oh, man. So many books have actually, I believe moved the needle in my life and I might say significantly on the subject of metabolic well being, there have been some authors which have completely modified the trajectory of my medical profession. So those I might shout out can be Mark Hyman, “The Blood Sugar Answer”. An incredible e-book that appears in any respect the various factors that go into our metabolic well being actually holistically. I might say Physician Sara Gottfried, “The Hormone Treatment”. Ben Bikman, “Why We Get Sick”. An unbelievable e-book about how insulin resistance is admittedly on the root of nearly all of the power well being circumstances we’re seeing at this time. I might shout out Jason Fung, “The Weight problems Code” and the “Diabetes Code” each of which speak about why the, you recognize, energy in, calorie out mannequin that we considered with weight reduction is…simply actually doesn’t make sense. There’s far more of hormonal nuance to it with insulin and now we have to get our insulin down if we wanna really faucet into fats burning and weight reduction. I might say Joel Fuhrman, “Eat to Stay” which was actually about plant-based diet and a excessive nutrient density food regimen. Cyrus Khambatta, “Mastering Diabetes”. David Sinclair, “Lifespan”. These are among the books which have actually had…oh, and I’ve to throw in Michael Greger, “How To not Die” and his second e-book, “How To not Weight-reduction plan”. , once I was in my medical coaching, my surgical coaching, I might be listening to a variety of these books which are simply actually revolutionary when it comes to interested by well being in a a lot extra of a holistic root trigger strategy and actually take a look at the modifiable components related to the event of illness. And I had my earbuds in as I’d be strolling across the hospital, you recognize, once I was on name and my surgical coaching and I’d be listening to those books and it actually simply was a wakeup name to me that all the pieces I used to be listening to and that was all extremely referenced, completely science based mostly, actually bringing within the latest analysis on community consistency biology it’s not how I used to be training drugs within the hospital. In reality, it was wildly completely different. Nearly unrecognizable. I used to be by no means speaking to sufferers about food regimen, diet, stress, sleep, toxins, train just about ever. And so it planted a seed that in the end acquired me to go do my very own analysis, get on PubMed, study extra and has led me to actually a reinvention of my profession that has been so massively and deeply fulfilling and I believe a variety of physicians are kinda transferring on this route of actually wanting to assist empower folks to make…to take management of their very own well being and never simply persist with extra the reactionary strategy to drugs that we see at this time the place we actually wait till folks get sick after which form of mop up the mess. So I might actually simply, you recognize, shout out to all these authors as a result of they’re simply not solely altering people’ lives but additionally altering medical doctors’ lives.

Katie: I like that. And I’m proper there with you. I believe the most effective outcomes occur when now we have medical doctors such as you who’re doing the analysis and who’re so deeply invested after which additionally sufferers who’re self-aware and prepared to do issues like put on a monitor and map out their food regimen and see what’s really working. And I believe that’s how we’re gonna begin altering a few of these well being statistics over time is the partnership between each of these. And it’s not ever an both/or. It’s a each/and. And so I’m so grateful there are instruments like this. Like I stated, it was so thrilling to get to strive it myself and so many individuals have requested me about it on social media. You guys have given me a hyperlink. I do know it’s ranges.hyperlink/wellnessmama and naturally that hyperlink will likely be within the present notes at wellnessmama.fm together with all the pieces else we’ve talked about. However any parting recommendation for anyone who is happy and able to soar in with glucose monitoring on methods to get began?

Dr. Means: Sure. Completely. I might say, you recognize, come to our web site, levelsheatlh.com and, you recognize, and join…for those who’re not able to make the plunge, join our publication and that provides you with numerous nice data. I might say simply continue to learn. I extremely advocate coming to our weblog which is levelshealth.com/weblog. We write a ton about metabolic well being and why it issues for the typical particular person, why we must always take management of this now versus ready for a illness to emerge. And so try the weblog. Actually great skilled authors who’re writing about why that is related to well being in search of people.

After which I might say simply when it comes to sensible recommendation, you recognize, if…once more, for those who’re not able to make the plunge with, you recognize, getting a steady glucose monitor, I might say simply concentrate on the core fundamentals. , keep away from refined carbohydrates and sugars and eat extra crops, eat extra fiber, eat extra omega three fatty acids. Doing this stuff alone can begin to flip round a life and massively enhance our psychological and bodily well being. Monitoring is admittedly vital however simply among the fundamentals like avoiding the unhealthy stuff and getting in additional of the great things may be actually, actually, actually useful. Decide to taking a stroll after not less than certainly one of your meals. Actually try to get that high quality sleep and simply be assured in the truth that it’s such funding. And, you recognize, once you’re feeling confused, once you’re getting a nerve-racking textual content or e mail or telephone name, take a deep diaphragmatic breath. Take the time to actually try to handle that stress response even by only a easy deep breath. It will probably have a large impact on or hormones that in the end interprets into our metabolic well being.

So these are just a few easy issues I might say to anybody desirous to kinda simply increase their metabolic well being.

Katie: I find it irresistible. This has been so data packed and so useful. I’ll ensure that all of the hyperlinks…I do know you guys have articles on a variety of this stuff and naturally the hyperlink to seek out out extra and continue to learn about your guys however this was actually, actually enjoyable. I loved…I’ve discovered a lot from Ranges and a lot from this interview and Dr. Means, thanks a lot on your time.

Dr. Means: Thanks a lot for having me. Hope you could have a fantastic day.

Katie: And thanks guys as all the time for listening, for sharing your most beneficial useful resource, your time with each of us at this time. We’re so grateful that you simply did and I hope that you’ll be part of me once more on the subsequent episode of the Wellness Mama Podcast.

If you happen to’re having fun with these interviews, would you please take two minutes to depart a ranking or overview on iTunes for me? Doing this helps extra folks to seek out the podcast, which suggests much more mothers and households may gain advantage from the data. I actually recognize your time, and thanks as all the time for listening.

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