Home Health Dr. Casey Means on How to Use Glucose as a Health Marker

Dr. Casey Means on How to Use Glucose as a Health Marker

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Dr. Casey Means on How to Use Glucose as a Health Marker

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

This episode goes deep on utilizing glucose as a steady well being marker for metabolic well being. This 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 he or she’s the Chief Medical Officer and Co-Founder of an organization known as Levels, which when you wanna take a look at, you possibly can go to ranges.hyperlink/wellnessmama, which is able to allow you to bypass the waitlist for them. But this can be a steady glucose monitor that you should use even in case you are not a diabetic to see what meals and different life-style components impression 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 just about haven’t any measurable spike in any respect for my blood glucose and others that I’d suppose can be nice, which have an enormous spike. It actually helped me personalize. I additionally discovered I bought spikes from sure varieties of train and sauna. And Dr. Means explains immediately why these are completely different than food-based spikes and so they’re truly a extremely good factor. But we go deep on issues like continual irritation, why 88% of Americans 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 possibly can eat extra of them with out the spikes. We cowl a number of different matters as effectively. This is an excellent fascinating episode that I do know you’re actually, actually gonna take pleasure in. So let’s soar in. Dr. Casey, welcome. Thanks a lot for being right here.

Dr. Means: Thank you a lot for having me.

Katie: I’m so excited to delve into this matter immediately as a result of although 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 plenty of experience on this space. Before we go deep, I’d love to listen to the way you got here to deal with this.

Dr. Means: Sure, completely. So I’m a medical physician and I began my medical journey at Stanford Medical School after which I pursued residency coaching within the discipline 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 generally known as ear, nostril and throat and I used to be about 4 and a half years into my surgical coaching after I had this pretty main realization that just about all the circumstances I used to be treating had been in a roundabout way continual inflammatory in nature. It was sinusitis, thyroiditis, you recognize, inflammatory lots of the airway, continual ear infections. And a lot of those circumstances had been basically 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 medicines 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 consistently prescribe steroids, you recognize, oral steroids, inhaled steroids, steroids sprayed within the nostril, IV steroids which all suppress the immune system versus desirous about what’s producing this irritation within the first place. And then, you recognize, when our medicines fail, these anti-inflammatory medicines fail, we attain for the scalpel. But surgical procedure is basically an anatomic intervention and it’s not likely gonna have the ability to impression a core inflammatory downside.

So this bought me actually digging into literature and seeing a lot that a lot of this risk that our immune system is sensing is absolutely brought on by our exposures and our decisions that we make day by day just like the meals we’re uncovered to and the way a lot sugar we eat and the way a lot continual 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 these items are actually the exposures that result in this continual irritation and these are modifiable. And sadly, they’re not likely addressed in scientific apply as a result of physicians are likely to not have plenty of time to speak to sufferers about these components and we additionally don’t get that a lot schooling about a few of these root causes of irritation. We get rather more coaching about, you recognize, remedy and surgical administration.

So principally, I turned actually fixated on the methods we might assist sufferers, you recognize, higher perceive how they might impression this continual 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 manner that was simply actually excessive impression 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 plenty of these behaviors. I actually do suppose it needs to be one thing that’s one thing embedded in somebody’s day by day life. And all of this bought me actually centered intensely on metabolic well being as a result of when our metabolism and particularly our blood sugar is uncontrolled, it could possibly immediately drive irritation and impair all points of well being. And then on the flipside, controlling our blood sugar is sort of a tremendous energy. It can enhance power, it could possibly enhance reminiscence, endurance, sleep, temper. It can even in fact keep at bay future metabolic illnesses that vary from, you recognize, diabetes to weight problems to most cancers to dementia to infertility to erectile dysfunction to fibromyalgia to continual liver illness. All of these items 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 giant and to scale back irritation at scale, this continual irritation I used to be seeing a lot in my apply. And it’s simply such a large factor. You know, now we have 88% of the nation being metabolically unhealthy proper now primarily based on a current University of North Carolina examine which means that 88% of Americans have not less than one biomarker indicating metabolic dysfunction. Either waist circumference, glucose or ldl cholesterol. And that’s a whole lot of thousands and thousands of people that may very well be residing a greater life if they’d their blood sugar below management and their metabolism higher below management. So that turned actually my laser focus and constructing instruments to assist individuals get management of this. And that’s what led me to beginning Levels and to essentially being dedicated as a clinician to working with entrepreneurs and engineers to scale instruments which are gonna assist individuals take management of their well being and, you recognize, ideally, preserve individuals 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 centered on digital well being as a manner to enhance wholesome behaviors at scale.

Katie: That’s…and it’s so thrilling that now we have entry now to instruments that allow this be simply measurable. And clearly, we’re gonna go very deep on glucose immediately particularly however earlier than we transfer on, you talked about 88% of Americans 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 will monitor 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 individuals monitor these?

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

So, you recognize, merely, this actually…I imply, these are easy checks to do, proper. It’s simply measuring your waist circumference, blood stress, getting your ldl cholesterol checked and getting…ensuring you’re getting your glucose checked. And these are all issues, you recognize, which are easy and essential to do however, you recognize, then the query is, “Okay. Well, if one of these is off, how do we move it in the right direction?” And I believe that’s the place we actually battle. We typically are prescribed, you recognize, both a statin for the ldl cholesterol or a drugs for the glucose or an antihypertensive remedy for the blood sugar. But we’re actually, I don’t suppose, getting the help we essentially want to truly change these items 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 begin off, let’s outline…for anyone who possibly isn’t conversant in monitoring this as a metric, what is taken into account a wholesome vary of blood glucose and at what instances? Like how would somebody know in the event that they had been in a position to measure what was thought of wholesome?

Dr. Means: Great query. So at present now we have normal standards in healthcare to know type of what’s a “normal” nondiabetic glucose degree. And what I’d say is that these are pretty lenient. They’re actually extra steering to know whether or not you’re in a class of threat like prediabetic or diabetic. But these ranges don’t truly inform you what could be optimum for metabolic well being. But I’ll overview these first only for context since that is what you’re gonna see, you recognize, when you go on the web and google wholesome glucose ranges.

So normal standards by the American Diabetes Association is that to be regular, you recognize, nondiabetic particular person, you want to have a fasting glucose that’s lower than 100 milligrams per deciliter. The second standards is what’s known as an oral glucose tolerance check and this can be a check the place you drink 75 grams of glucose, a standardized drink after which they examine 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 of to be, you recognize, regular. If your glucose is 140 to 200 2 hours after that drink, you’re thought of prediabetic and when you’re above 200 2 hours after that drink, it’s thought of diabetic.

And then there’s a 3rd check that’s the hemoglobin A1C which is a marker of principally three-month common of glucose within the blood. And for that, it’s a blood check and it’s principally when you’re beneath 5.7 of a hemoglobin A1C which means that…and what they’re taking a look at is your pink blood cells and the way a lot sugar is definitely caught to your pink blood cells. That’s known as glycated hemoglobin. If that share is lower than 5.7% of glycated hemoglobin, it’s thought of 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. But then actually the query is what ought to we truly be capturing for if we need to be as wholesome as attainable. And that I believe is definitely very completely different ranges however it’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 essential that is. But for that I’d truly form of provide you with extra what I’d say is my opinion primarily based on simply intensive overview of the literature and I’d say actually the healthiest vary you wanna shoot for is retaining your glucose between 70 milligrams per deciliter and 120 milligrams per deciliter all through all the day. So actually not going above 120 if we will.

Plenty of this comes from analysis the place they’ve put steady glucose screens 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 larger than 90% of the day persons are staying between 70 and 120 in the event that they’re fairly wholesome. So meaning no actually, actually large, large spikes and positively not getting as much as the 140s or larger such as you see…which are thought of, you recognize, not essentially irregular in these oral glucose tolerance checks. So sticking between 70 and 120 is probably going supreme.

For fasting glucose, like I discussed, lower than a 100 is taken into account regular below normal standards. I’d say that what we must be capturing for is extra about 70 to 85. So the low vary of regular. There’s fairly just a few research that present as individuals’s fasting glucoses enhance, even within the regular vary up from, you recognize, about 70 in direction of a 100 all of which is taken into account regular, you truly enhance your threat for quite a lot of illnesses together with improvement of diabetes and coronary heart illness and stroke. And so actually retaining that fasting vary tighter in a decrease vary is probably going the place we wanna be.

And then then final thing I’d say is that we now with steady glucose monitoring expertise have the flexibility 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 knowledge stream with steady glucose monitoring, we will truly see our 24-hour common ranges. And in these bigger research of wholesome populations I discussed individuals are likely to have a median glucose of about 100 to 105 milligrams per deciliter. So I’d advocate that for people who find themselves monitoring it, actually attempting to shoot for a 24-hour common of 105 or beneath is good. I are likely to try to preserve mine in…truly down within the excessive 80s, very low 90s for a median 24-hour glucose.

So, principally to sum up, 70 to 120 all through all the 24 hours. Keeping a median 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 knowledge. 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 could possibly 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 will not be one thing I’d ever usually do. So I’d simply check my very own blood glucose with an everyday 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 only how fascinating that variation was and it gave me a lot extra knowledge to have the ability to actually monitor and see, “Okay, like certain foods, even though they’re carbs, I do great with those.” Whereas others that must be nice would are likely to spike glucose much more. So I believed that was actually, actually fascinating. And then since that point, we now have this skill to trace constantly 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 a little bit 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 correct about 80 which paradoxically some sources, like conventional medical sources appear to say is a little bit bit low which…I agree with you. It looks like optimum and regular will not be the identical factor in any respect. But I’ve heard from individuals who…different mothers who’ve examined that may have a spike after they first get up after which it’ll return down to essentially good ranges. And I’ve, from my analysis discovered that that is typically known as the Dawn Phenomenon. Can you clarify form of what that’s and what’s occurring?

Dr. Means: Yes, completely. The Dawn Phenomenon’s fairly fascinating so…and that is one thing that so many individuals, wholesome individuals utilizing CGMs, steady glucose screens will see on their knowledge. So you principally…let’s say your alarm goes off at 7:00 a.m. and that’s whenever you, you recognize, you open your eyes and your glucose could be at, you recognize, 75 or 80 and also you may see over the following half hour or so your glucose goes as much as 80 or 90 or 100. And then, you recognize, rapidly comes again down. And that is known as the Dawn Phenomenon. And the physiology of that is that after we get up, our physique truly releases a surge of cortisol, one in every of our stress hormones, historically generally known as 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.

But what cortisol additionally does within the physique is it truly tells the liver to mobilize glucose. 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 had been having a demanding occasion…you recognize, you possibly can suppose manner again to previous instances, that instance of like we had been in all probability being…you recognize, possibly we had been being chased by a lion. We wanted glucose to feed our muscle groups to flee no matter demanding risk was taking place. So we’re wired to reply to stress hormones by releasing glucose to principally gas us to get away from bed, to maneuver. So that’s truly a reasonably regular response, the Dawn Effect. We see it rather 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 lots 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 you see a a lot smaller Dawn Effect in nondiabetic people.

And there’s some proof that the larger the Dawn Effect, the extra we’re both coping with issues of too excessive cortisol or possibly some underlying insulin resistance. So there’s some proof that the smaller the Dawn Effect, the higher and {that a} actually large Dawn Effect, you recognize, 20, 30 factors may 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 in regards to the response to any demanding occasion. The physique would want to mobilize that muscle glycogen for glucose in order that we’d have the flexibility to reply. And it makes me suppose from the little little bit of analysis I’ve carried out…I’d like to go deeper on this however after I was sporting a monitor, I’d see from actually excessive depth exercises particularly like actually intense sprints or actually intense weight coaching, I’d see like a giant spike…not a giant spike however I’d see a spike in glucose. The similar factor with actually sizzling saunas. And the identical factor with…I did this ceremony known as Kambo which is sort of a frog venom which is a really demanding lymphaticand that really…all the things 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. But I’m…so is that the identical factor? Is that why individuals will see that spike in response to train or sauna or stress?

Dr. Means: Absolutely. And I’m dying to listen to extra about this frog venom ceremony. That is so attention-grabbing. But sure, you’re precisely proper. That is identical physiology. What we see with excessive depth interval coaching and excessive depth exercises as we do with stress. When we begin a extremely 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 adore it, you recognize, even when it’s our favourite Peloton or a lifting exercise, you recognize, that’s nonetheless truly gonna generate a stress sign within the physique. It goes…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 exercise. Get hat glycogen broken down into glucose, get it into the bloodstream.”

And in order that’s truly actually…could be a signal that you just’re having a excessive depth exercise. And to some extent, I truly now take a look at my spikes throughout exercises as a measure of how intense I’m going. It’s nearly like a biofeedback about whether or not I’m pushing myself laborious. And there’s proof that these spikes will not be truly 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. But with train, it’s very completely different. The physique’s mobilizing saved glucose for an precise want and the muscle groups apparently even have an insulin unbiased manner of taking on glucose. Just by the sheer motion of the muscle fibers contracting, these cells can truly take up glucose unbiased 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 following day after a excessive depth exercise individuals could also be extra insulin delicate. So very completely different kind of spike than a meals spike and never one which we should always essentially concern.

And so we’ve truly, you recognize, constructed that into the software program with Levels 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 attention-grabbing to see that. And that is sensible. I’m glad you defined that these aren’t essentially unfavorable, to have these sorts of spikes as a result of the primary few instances within the sauna or from working, I’d be like, “Whoa, that actually is pretty amazing. Like it can get as high as from eating sometimes.” But it is sensible. And then I observed over time that for like 24 hours after I’d 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 varieties of wholesome carbohydrates, particularly after exercising. I bought to look at that in actual time. It was so fascinating.

Dr. Means: Exactly. And I believe one other factor that’s kinda enjoyable to consider is like whenever you’re seeing that spike, you might be truly seeing your physique clear its glycogen shops in a manner. You are emptying that tank of that saved glucose and so that you’re actually transferring…as you…let’s say you’re figuring out 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. You know that’s coming from inside your physique since you haven’t eaten something. So you’re truly clearing out that saved glycogen and transferring in direction of that time whenever you’re not gonna have glucose within the physique to essentially have the ability to mobilize on your exercise and also you’re gonna need to switch into fats burning. So after we form of run out of that glycogen, as we empty that tank, we begin to enhance our fats burning share and the extra we try this and get into that place the place we truly need to 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 possibly can think about when you, 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 preserve offering your physique with this glucose power and never gonna must faucet into that fats.

And so, it’s actually…I’d say it’s nice to have the ability to see that on a monitor whenever you’re figuring out to essentially know like, “I am getting…working through this glucose and that means that I am gonna start burning more fat.” 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 plenty of that physiology of why you wanna get into the fats burning. But what you’re seeing in your monitor is that occuring in actual time.

Katie: Yeah. And I believe that’s…you’re so proper. The objective completely must be metabolic flexibility and that’s my concern when individuals 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 same thing every day. That includes don’t eat the same things, don’t eat the same amount of things, don’t eat the same…at the same times, even don’t take supplements on the weekend.” Just don’t ever let your physique get completely tailored to something as a result of on the finish of the day, the objective 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.

Before we transfer on from this matter, final thing 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 could be larger. And so only for a quick 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 typically 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 had been speaking about, you possibly can flip forwards and backwards between utilizing fats and glucose primarily based on what’s obtainable. But proper now, due to simply the huge publicity that the common American has to subtle carbohydrates and glucose we’re getting a lot glucose into our bloodstreams from our diets that over time we simply preserve spiking the glucose, we’re consuming a number of snacks, we’re consuming a number of instances a day and what occurs is that each time you try this, each time you have got a glucose spike, you might be spiking your insulin as effectively, this hormone from the pancreas that allow’s the physique take that glucose up into the cells. And when this occurs again and again, day after day, 12 months after 12 months, decade after decade, what occurs is the cells change into immune to the insulin. And when that occurs over time, it makes it…the physique has to supply extra insulin to truly get the identical quantity of glucose into the cells. You want that glucose within the cells. You must convert it to power. And so the physique’s like, “Okay, we’re just gonna pump out more insulin to get this glucose in.” But when this occurs over time, there can truly attain a degree the place it’s laborious to even get the glucose into the cells as a result of your cells are very immune to insulin. And you then’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 larger ranges of baseline the place each insulin is larger at baseline and glucose begins to be larger at baseline.

And in order that’s form of one purpose why individuals could be seeing their fasting glucoses within the, you recognize, 90s or 100s is as a result of their cells have change into immune to insulin and so they’re having hassle getting the glucose in. So then the query…then it turns into how will we, you recognize, do one thing about this. And the reply is absolutely to enhance our insulin sensitivity once more. We must make ourselves extra responsive in order that we will truly 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 retaining our glucose spikes down. If we will…and I like to think about it nearly like figuring out. Like we go to the fitness center and we carry weights in order that we will change 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 preserve our spikes low. When we preserve 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 you want to principally 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 advantage 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 truly 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. So as we get extra insulin delicate, we, you recognize, construct our metabolic health, we carry our insulin down, we will enable our our bodies to faucet into these fats burning pathways extra and we will begin to decrease our glucose ranges.

So that’s actually a secret’s monitoring glucose and studying what meals are spiking the glucose after which beginning to carry it down. More broadly, I’d say it’s not simply in regards to 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 different issues that actually contribute to it are the stress that we’re below, the sleep that we’re getting and the train that we’re doing. So to essentially 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 guarantee that we’re managing our stress, we’re getting good high quality sleep, we’re getting bodily exercise. You know, muscle groups are a glucose sink. They’re gonna absorb that glucose. So doing these issues are simply as essential for having simply actually holistic metabolic well being.

And the very last thing I’d say is that some individuals…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 enhance over time or whatnot however it’s truly…our fasting glucose can truly bounce round each day. And one thing that folks may discover is like on a day that they eat excessive carbs, don’t train, don’t get good sleep, their fasting glucose may very well be 5 or 10 factors larger than a earlier day. So simply actually ensuring that we’re monitoring it and retaining it, you recognize, as low and steady as attainable and over time simply ensuring we’re persistently retaining these spikes down so we will keep our insulin sensitivity and enhance it.

Katie: That’s so, so attention-grabbing. And such as you mentioned earlier, to have…when you’re gonna have spikes, have them from train as a result of that’s…like I bought to see that adaptation in actual time and it was so cool. And additionally 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 of impaired sleep can give you the glucose the next day of a prediabetic.” And I truly noticed that. It was so creepy.

Dr. Means: It is superb how a lot of a profound lever sleep is. There are so many ways in which sleep impacts our metabolic well being and similar to you mentioned, there are research exhibiting that you could take a bunch of…there’s a extremely attention-grabbing examine the place you’re taking a bunch of wholesome, younger, nondiabetic people and topic them to 4 hours of sleep per evening for only a few nights, only a handful of nights and so they go from principally completely wholesome glucose ranges to prediabetic ranges. And that is simply completely superb. The lucky factor is that it’s reversible whenever you truly get the sleep again below management. But it’s superb how these nonfood components even have a large impression 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 enhance instantly after one poor evening of sleep. Low nights of sleep instantly decreases our insulin sensitivity. It additionally modifications our progress 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 truly large hormonal cascades which are altering after we get a poor evening 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 mentioned for years that I believe that is the way forward for well being. Anything that enables us to see these very customized points 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 a captivating window into seeing what my very own optimum variations of all of these items had been gonna be whether or not it was the sleep and seeing how if I went to mattress after 10:00, I’d have a barely larger fasting glucose than if I went to mattress earlier than 10:00 or if I ate after darkish, I’d have a better fasting glucose than if I ended consuming at darkish. And it made me additionally suppose, you recognize, all these items we examine like gentle impacting hormones which impression glucose, all of these items…to only get to see it in actual time was so cool. And I discovered for me that issues like simply occurring a lightweight 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. But 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, well, I’m gonna eat super, super clean and I’m gonna have like perfect levels.” And then the second week I used to be like, “Actually, I’m gonna throw a lot of stuff at it and see what happens just to know.” And it was actually attention-grabbing as a result of it looks like it’s not all about carbs in any respect. Like I believe that we will form of fall into that mind-set relating to glucose of like, “Oh, carbs are bad.” And what I discovered, particularly for me with figuring out extra, I truly wanted sure carb sources, candy potatoes had been a terrific one for me. But if I didn’t get sufficient carbs, I’d truly see too low of dips and likewise simply be like grumpy and hungry. So it paradoxically bought me to begin consuming extra carbs however to establish those that I wanted. But relating to carbohydrates, are there any normal tips which are form of throughout the board for individuals or quantities we must be staying below or is that this actually a really customized, everyone has to determine it out kinda factor?

Dr. Means: Yeah, I’d 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 will not be good for the human physique. They create hormonal cascades which are unnatural and we don’t want them. So that’s actually the one blanket assertion I’d say about carbohydrates is that extremely refined variations of them will not be good for human well being.

But apart from that, I believe it truly is how you set it. It is…each individual actually wants to know their physique’s relationship with carbs individually. What’s so fascinating is that we actually used to suppose that, you recognize…we discovered in regards to the glycemic index charts and we thought, “Okay. Well, a particular food is gonna raise everyone’s blood sugar the same amount.” But what we’ve discovered over the previous 4 or 5 years by scientific analysis is that that’s truly not true. And what’s extra seemingly is that every individual responds to the identical carbohydrate very, very otherwise when it comes to how a lot their glucose truly rises within the blood. So 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 printed just a few years in the past by the Weizmann Institute in Israel known as customized vitamin by prediction of glycemic responses the place they put steady glucose screens on a bunch of wholesome, nondiabetic people after which gave them standardized meals and noticed what occurred. And primarily based on form of the extra glycemic index philosophy, you’d suppose everybody would reply the identical however it was simply all throughout the board. So what could be a really, you recognize, metabolically wholesome alternative for one individual was not for an additional individual. And then they checked out what had been the components that really went into predicting how somebody would reply to a selected carbohydrate. And among the key components had been issues like microbiome composition and physique kind. So anthropomorphic options like how a lot visceral adiposity individuals 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 impression. And so actually how I like to consider it is sort of a carb within the mouth will not be essentially glucose within the bloodstream. There’s lots that has to occur between, you recognize, when it goes within the mouth and what truly occurs within the blood that may actually be very, very completely different.

And I’m just like you. You know, I…my physique I believe actually thrives on plenty of carbohydrates. I’m truly 100% wholefoods plant primarily based vegan and so I’m consuming tons of carbohydrates every day and my glucose stays basically flat. And the explanation 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 found out easy methods to modulate them to truly work effectively for me. So as an illustration, sadly, in contrast to you, candy potatoes are large spikers for me. And among the largest spikes I’ve ever had have been from candy potatoes. Up to love the 180s with one cup of simply plain candy potato.

Similar…oatmeal, grapes, corn. Those all will get me effectively above 150. And actually rice or issues like rice muffins or rice crackers. So for me, you recognize, it’s like, “Okay. Well, those are gonna spike my glucose a bit. What can I do to maybe modulate them to be able to still have them in my diet?” And that’s whenever 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 whenever you add protein or fats to carbohydrates, it’s gonna typically 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 should use to blunt the spike. Another one is fiber. Fiber tends to…carbohydrate meals with larger 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 approach to kinda offset among the carbohydrates. So I’ll truly add a bunch of chia seeds or flax seeds to a candy potato now.

The different factor is definitely meals sequencing. So we all know that if we truly 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 truly 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 in regards to the bulk and the slowing down of the meals within the GI tract when the carbohydrates enter appears to be higher.

Another 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 all the way down to melatonin. We launch melatonin at evening to assist us put together for mattress. It’s launched from the pineal gland. And this hormone truly tells the pancreas to supply much less insulin. So we truly…for a similar quantity of carbohydrates form of after darkish, late at evening, we’re gonna in all probability see a much 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 all the way down to, you recognize…like I discussed, meals sequencing, meals pairing, meals timing after which there’s simply quite a lot of different, you recognize, adjuncts that you could strive as effectively. You can such as you talked about, train or stroll after a meal. Just a 20-minute stroll after a meal can decrease glucose responses. Making certain you’re consuming in a conscious manner and never whenever you’re careworn. That can even have a extremely large impression on how we course of the meals. Making certain there’s not a ton of cortisol surging by the physique after we eat that meals. Making certain we’re consuming our carbohydrates on days after 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 until you have got that steady knowledge 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 had been scored like 9 or 10 within the Levels 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 just talked about are nearly 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’d say three that I see on a regular basis that shock persons are grapes, white rice after which oatmeal. Oatmeal has simply been actually nearly a common spiker for individuals. And I’m referring principally to on the spot oatmeal. We see much less of spikes with metal minimize oatmeal however on the spot oatmeal which is marketed as a coronary heart wholesome meals and, you recognize, a excessive fiber meals. This I believe is truthfully actually miss advertising and marketing. These on the spot oats are considerably refined and we’ve seen individuals go as much as 180, 200 with simply nothing added to their oatmeal. And in order that was truly a extremely 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 hunch 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 nearly wished to take a nap. And what he…he simply all the time attributed it to love, “Well, that’s just my body. I kind of…I just have a little midmorning slump and I need a, you know, piece of candy or I need, you know, 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. And then he would crash all the way 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 just truly 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 taking place to him principally each morning. So that’s the final day he ever ate oatmeal and has switched now to eggs and avocado and, you recognize, has principally remodeled his mornings. And, you recognize, he used to attribute this to, “Oh, maybe it’s a coffee crash. Maybe it’s that I’m not sleeping well. Maybe this is just who I am.” But now he can truly create this one to 1 relationship between an motion he was taking, goal knowledge and a subjective expertise and actually shut that meals again loop and make modifications. And our wager actually is that the extra we will try this, extra we may help individuals make that, actually that trifecta of understanding between an motion, goal knowledge and the way they’re feeling, the extra we will actually speed up individuals 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 observed after I bought 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 additionally from me getting sufficient protein at breakfast. Whatever my first meal of the day was appeared like a extremely essential issue.

You additionally talked about firstly like whenever you talked about these metabolic components for well being that these had been all with out remedy. And I do know there are some medicines which are used to decrease glucose and a few individuals use these even form of like off label as a result of it’s clearly higher to have decrease glucose. But I believe that brings up a complete attention-grabbing different matter which is there a time and a spot for these medicines and/or what about dietary supplements? Because I’ve learn of plenty of dietary supplements like Berberine and others which are imagined 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 certain that they had been speaking about prescription remedy and never essentially adjunct dietary supplements like Berberine and issues like that. But, you recognize, I believe that there’s a place for a few of these dietary supplements within the metabolic well being dialog. You know, Berberine has been proven to be fairly protected and efficient in lowering glucose and even probably enhancing longevity over the long-term with among the similar advantages of a prescription remedy like Metformin however with out among the unintended effects.

So that’s one which I over-the-counter and that’s undoubtedly, you recognize, an attention-grabbing one to experiment with. There’s additionally probiotics now which were proven to…and have been clinically validated to scale back hemoglobin A1C and glucose ranges in diabetics and there’s an organization, Pendulum Therapeutics run by Colleen Cutcliffe that’s truly a clinically validated, the primary clinically validated probiotic to decrease the glucose response in diabetics. And, you recognize, I believe this truly brings up a extremely attention-grabbing level in regards to the function of micronutrients in metabolic well being. I believe plenty of us suppose principally about macros after we take into consideration metabolic well being. We take into consideration fats, we take into consideration carbohydrates, we take into consideration protein. But there’s truly this entire different story that’s fascinating to me which is the micronutrient facet of metabolic well being. And so that is taking a look at, you recognize, dietary cofactors, vitamin, minerals which are truly concerned in our mitochondrial operate and our insulin signaling. All of those metabolic pathways within the physique are actually simply chemical reactions which are taking place 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 truly whenever you get into these biochemistry cycles just like the Krebs Cycle that produces…that converts glucose to power and fats to power, you truly can see what…you recognize, these enzymes require these items. And so I believe it’s not truly talked about sufficient that actually the nutrient density of our food regimen truly additionally has a big effect on long-term metabolic well being and ensuring that every one these molecular engines are working easily.

And a check that I truly order in my scientific non-public apply fairly a bit is a check known as NutrEval by Genova Diagnostics and it truly tells you actually which of those micronutrients concerned in metabolism are…how they…what their ranges are and whether or not you want 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. And then one other large one truly which isn’t a micronutrient however is concerned is glutathione which is one in every of our key antioxidants. And glutathione is required for lots of those processes to occur effectively. So something we will do to replenish our glutathione within the physique can also 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 mentioned, I used to be so fascinated to have the ability to see this knowledge in actual time and I do know just about everyone who requested me about it whereas I used to be sporting 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 mentioned, 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 although 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 individuals could not wanna use these constantly endlessly so if somebody was simply gonna order it and use it for possibly say a month, how can somebody optimize that point to get probably the most knowledge?

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 just persist with the again of your arm and it mechanically and painlessly measures glucose each quarter-hour 24 hours a day and sends that info to your smartphone. And what Levels does is pairs this knowledge stream from the continual glucose monitor with software program that interprets the information stream and helps individuals work out your present degree of metabolic well being and likewise easy methods to enhance it and easy methods to, you recognize, modify meals and life to total transfer the needle in a constructive route on metabolic well being and enhance metabolic health.

So in plenty of methods you possibly can consider this form of like Fitbit or Whoop however for glucose ranges and metabolism. And it’s actually the primary biofeedback bio wearable device that we’ve had for vitamin. We’ve been in a position to monitor, you recognize, our steps and our train and our sleep and even our stress with HRV screens 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 expertise.

And the expertise has truly been round, the {hardware} itself, steady glucose screens for over 10 years however it’s been solely utilized in people with a prognosis of kind one or kind two diabetes as a drugs administration device and a approach to monitor glucose with out having to prick one’s finger. It simply offers a lot extra knowledge than…and knowledge factors than you’ll by pricking your finger three or 4 instances a day. You can actually see these full curves of what’s taking place to your glucose after meals and train.

And what we’re doing at Levels is bringing this expertise to a mainstream market to well being looking for people who don’t essentially have a recognized metabolic situation as a precision vitamin and life-style device. And so it’s really so simple as placing the sensor in your arm. It lasts there for 2 weeks. It sends the information to your cellphone and the software program helps you make these strikes in your life to enhance metabolic well being.

So I’d 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 how I’d do it’s actually truly how…what you had been speaking about. You at first began with kinda actually attempting to eat clear however you then introduced in some experimentation and I believe that’s actually important, the experimentation part. So we like to inform individuals, “The first week, just eat everything you’ve kind of been eating normally. Just like your normal diet and like see what’s happening. So don’t try and necessarily like totally clean up your diet the first week. Just like eat your normal foods and start making some observations.” Then over the following couple of weeks we begin to be taught and…by experimentations. So that is the place you may say, “Okay. I’m gonna eat the same meal on Tuesday and Wednesday but I’m gonna do a high intensity interval training workout one of those two days.” Or, you recognize, “I’m gonna eat sweet potatoes on…two days in a row but one day I’m gonna add fat, protein and fiber and the next I am 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 at some point not doing that. Just strive all these items and in doing that, you’re actually constructing your metabolic toolbox for understanding what are the instruments at your disposal for retaining your glucose flat and steady which is our objective.

And then…so I’d 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. Try and simply preserve the glucose as flat and steady as you possibly can by utilizing all of those completely different instruments at your disposal to take action. And I believe that’s a extremely nice approach to get probably the most out of the one-month program. And I believe for, you recognize, for some individuals, that’s gonna be sufficient to essentially, you recognize, change their food regimen radically. They’re gonna have a very new understanding of which meals are metabolically pleasant and which aren’t for them. And then for different individuals…now we have tons of people that prefer to proceed on for extra months and simply preserve utilizing this as each an exploratory device but in addition for athletes utilizing it as a device to essentially perceive fueling and restoration. And for others, individuals who like to make use of it as an accountability device. Like actually as one thing that claims, you recognize, “I’m keeping on track and I am doing what I need to do.” And, you recognize, for me, now, I’ve been sporting one for a 12 months and a half and I’d say at this level, it’s fewer surprises as a result of I’m fairly dialed in. Although, each occasionally, I get an enormous shock spike. Especially after I eat out or eat snacks at somebody, you recognize, another person’s dwelling. And I simply get shocked. But actually, for me, it’s that accountability device now the place I simply ensure that I keep on monitor. And it retains me on level.

Katie: Yeah, it’s so thrilling, like I mentioned, to have a device like this that we will all now entry and use. And I additionally monitor 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 individuals 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 dwelling with a little bit like grip power tester from Amazon. But to me it’s like the flexibility to have all of this knowledge offers us the instruments as people to essentially enhance issues for the long-term. And this one has been one of the vital enjoyable experiments I’ve carried out lately and I’m so grateful to you guys for making this obtainable to everyone.

A few considerably unrelated questions that I like to ask towards the tip of interviews. The first being if there’s a guide or quite a lot of books which have had a dramatic impression 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’d 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’d shout out can be Mark Hyman, “The Blood Sugar Solution”. An superb guide that appears in any respect the various factors that go into our metabolic well being actually holistically. I’d say Doctor Sara Gottfried, “The Hormone Cure”. Ben Bikman, “Why We Get Sick”. An unimaginable guide about how insulin resistance is absolutely on the root of the vast majority of the continual well being circumstances we’re seeing immediately. I’d shout out Jason Fung, “The Obesity Code” and the “Diabetes Code” each of which discuss why the, you recognize, energy in, calorie out mannequin that we considered with weight reduction is…simply actually doesn’t make sense. There is rather more of hormonal nuance to it with insulin and now we have to get our insulin down if we wanna truly faucet into fats burning and weight reduction. I’d say Joel Fuhrman, “Eat to Live” which was actually about plant-based vitamin 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 Not to Die” and his second guide, “How Not to Diet”. You know, after I was in my medical coaching, my surgical coaching, I’d be listening to plenty of these books which are simply actually revolutionary when it comes to desirous about 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, after 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 things I used to be listening to and that was all extremely referenced, completely science primarily based, actually bringing within the latest analysis on community consistency biology it’s not how I used to be working towards drugs within the hospital. In reality, it was wildly completely different. Almost unrecognizable. I used to be by no means speaking to sufferers about food regimen, vitamin, stress, sleep, toxins, train nearly ever. And so it planted a seed that in the end bought me to go do my very own analysis, get on PubMed, be taught extra and has led me to essentially a reinvention of my profession that has been so massively and deeply fulfilling and I believe plenty of physicians are kinda transferring on this route of actually wanting to assist empower individuals to make…to take management of their very own well being and never simply keep on with extra the reactionary strategy to drugs that we see immediately the place we actually wait till individuals get sick after which form of mop up the mess. So I’d actually simply, you recognize, shout out to all these authors as a result of they’re simply not solely altering people’ lives but in addition 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 keen to do issues like put on a monitor and map out their food regimen and see what’s truly 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 mentioned, 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 things else we’ve talked about. But any parting recommendation for anyone who is worked up and able to soar in with glucose monitoring on easy methods to get began?

Dr. Means: Yes. Absolutely. I’d say, you recognize, come to our web site, levelsheatlh.com and, you recognize, and join…when you’re not able to make the plunge, join our publication and that offers you a number of nice info. I’d say simply continue learning. 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 common particular person, why we should always take management of this now versus ready for a illness to emerge. And so take a look at the weblog. Really fantastic professional authors who’re writing about why that is related to well being looking for people.

And then I’d say simply when it comes to sensible recommendation, you recognize, if…once more, when you’re not able to make the plunge with, you recognize, getting a steady glucose monitor, I’d say simply deal with the core fundamentals. You know, keep away from refined carbohydrates and sugars and eat extra crops, eat extra fiber, eat extra omega three fatty acids. Doing these items alone can begin to flip round a life and massively enhance our psychological and bodily well being. Tracking is absolutely essential however simply among the fundamentals like avoiding the dangerous stuff and getting in additional of the good things may be actually, actually, actually useful. Commit to taking a stroll after not less than one in every of your meals. Really try to get that high quality sleep and simply be assured in the truth that it’s such funding. And, you recognize, whenever you’re feeling careworn, whenever you’re getting a demanding textual content or e mail or cellphone name, take a deep diaphragmatic breath. Take the time to essentially try to handle that stress response even by only a easy deep breath. It can 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’d say to anybody eager to kinda simply enhance their metabolic well being.

Katie: I adore it. This has been so info packed and so useful. I’ll guarantee that all of the hyperlinks…I do know you guys have articles on plenty of these items and naturally the hyperlink to seek out out extra and continue learning about your guys however this was actually, actually enjoyable. I loved…I’ve discovered a lot from Levels and a lot from this interview and Dr. Means, thanks a lot on your time.

Dr. Means: Thank you a lot for having me. Hope you have got a terrific day.

Katie: And thanks guys as all the time for listening, for sharing your Most worthy useful resource, your time with each of us immediately. We’re so grateful that you just did and I hope that you’ll be a part of me once more on the following episode of the Wellness Mama Podcast.

If you’re having fun with these interviews, would you please take two minutes to go away a score or overview on iTunes for me? Doing this helps extra individuals to seek out the podcast, which implies much more mothers and households may benefit from the knowledge. I actually respect your time, and thanks as all the time for listening.

Source: wellnessmama.com