Baby: Welcome to my Mommy’s podcast.

This podcast is sponsored by 4 Sigmatic. They’re certainly one of my favourite corporations. I’ve been speaking about them for years and they’re well-known for his or her unimaginable and scrumptious mushroom drinks and merchandise of all types. I’ve personally been beginning my day with their espresso with Lion’s Mane in some kind for years. I actually like their floor mushroom espresso with Lion’s Mane as a result of it really works similar to every other espresso, whether or not in a espresso maker or I exploit Chemex or a Ratio. And it has an additional advantage. So, clearly espresso is likely one of the most consumed drinks on the earth. Theirs is exclusive as a result of it provides Lion’s Mane. So you continue to get to maintain the advantages of espresso however the addition of Lion’s Mane actually helps productiveness and focus in a extremely distinctive method, and I discover actually helps lower the jitters. Lion’s Mane is certainly one of my favourite mushrooms, and I really like that their espresso accommodates it. They’ve each the bottom espresso and immediate packets, that are nice for on the go after which I all the time maintain in my purse, particularly once I’m touring. Their espresso with Lion’s Mane additionally features a mushroom known as Chaga. And also you might need heard me speak about this on my interview with Tero, who’s the founding father of 4 Sigmatic on this podcast. However Chaga is named the King of Mushrooms. And it’s certainly one of my favorites as a result of it’s a actually practical mushroom stuffed with antioxidants and helpful compounds that assist the physique in numerous methods, together with by supporting the immune system. They’ve many different merchandise as properly, together with single Elixir blends of mushrooms like Cordyceps, Chaga, Reishi, and Lion’s Mane, in addition to a number of different espresso merchandise, together with one with Lion’s Mane, one with Cordyceps. I actually liked all of their merchandise that I’ve tried and my children love their Reishi Cacao at night time, and I really like that it helps them sleep. A standard query I get, does this espresso style like mushrooms? Or folks say, “I don’t like mushrooms. Will I like this espresso?” And I can let you know their espresso, particularly the Lion’s Mane espresso tastes precisely like common espresso, does in no way style like mushrooms. You simply get the advantages of the mushrooms with out the style. I’ve discovered that mushroom espresso can also be very mild on the intestine. So it doesn’t depart the jitters or that crash like some coffees do and the Lion’s Mane appears to essentially improve the pure impact of the caffeine. All 4 Sigmatic merchandise are natural, vegan, and gluten-free. And each batch is examined by a third-party lab to make sure that they don’t comprise any heavy metals, allergens, detrimental micro organism, yeast, mildew, mycotoxins, pesticides, and many others. So that you’re getting the best high quality product obtainable. They’re all backed by their 100% money-back assure. So you’ll be able to attempt these with full peace of thoughts. I really like this firm a lot that I’ve labored at an unique provide only for “Wellness Mama Podcast” listeners. You possibly can obtain 10% off of your entire order on any 4 Sigmatic merchandise together with their mushroom espresso or their Reishi, which is a part of my nighttime routine. Examine all of them out at foursigmatic.com/wellnessmama and use the code wellnessmama, all one phrase, at checkout to avoid wasting 10%.

This podcast is delivered to you by Beekeeper’s Naturals, an organization on a mission to reinvent your drugs cupboard utilizing clear treatments constituted of bee merchandise that actually, actually work. They consider, and so do I, that your loved ones deserves to really feel your greatest day by day all day, and their merchandise are clear science truth treatments that naturally assist your each day well being, like their B.Soothed Cough Syrup. It’s a really clear cough syrup that helps you get again in your toes rapidly with none of the junk you’ll discover in others. So I don’t learn about you, however I keep in mind some fairly foul-tasting cough syrup from once I have been a child. And looking out again, they most likely had all types of dyes and chemical substances I won’t wanna devour nowadays anyway. So I’m so excited to have discovered B.Soothed, which is made with simply pure immune supporters, like pure buckwheat honey, elderberry, which you’ve most likely heard me speak about loads. Chaga mushroom, often called the king of mushroom, Bee Propolis and olive leaf extract. We’re gonna speak about propolis once more in a minute. However this B.Soothed Cough Syrup is freed from medication, dyes, soiled chemical substances, and refined sugars. And it’s scrumptious, has a naturally candy berry taste and my children love taking it, which is nice. Like all treatment, I hope it’s one that you simply by no means want but when your loved ones will get the slightest trace of any of the ickies this yr, B.Soothed is certainly one of my first traces of protection. However it’s not the one Beekeeper’s product I really like. My household can also be obsessive about their Propolis Throat Spray and their B.Powered.

So first their Propolis Throat Spray. In the event you’re not acquainted, propolis is a pure compound that bees make from plant and tree resins. It’s not honey, however the bees make it to defend their hive from germs. Consider it just like the hives immune system, and now we are able to profit as properly. This pure spray can also be freed from dyes, and chemical substances, and something unsavory. And I like to make use of 4 sprays each morning for immune assist or anytime I’m feeling drained or once I’m touring. One other factor I really like of theirs is named B.Powered. And it’s I feel probably the most highly effective honey on the planet as a result of it’s not simply any honey. It’s a therapeutic mix of propolis, like we simply talked about, royal jelly, which is actually the meals for simply the queen, and bee pollen. And collectively, these assist all-day vitality and are a little bit increase for the immune system. It’ll provide you with pure vitality however not depart you crashing later within the day. It’s scrumptious. It may be drizzled on meals like yogurt, or put in smoothies, or eaten alone. A trick I’ve is to place a teeny little bit of sea salt on it and eat just a bit tiny spoonful straight. Like I mentioned, it accommodates uncooked honey, that’s an simply digestible pure gasoline, bee pollen, which is denser in protein than every other supply gram for gram on the planet. And it’s utilized by Olympians to enhance their endurance and improve their efficiency. It additionally accommodates propolis, which is filled with antioxidants and germ-fighting compounds like we simply talked about, and royal jelly, which accommodates the neurotransmitter acetylcholine, and a few actually distinctive fatty acids that promote psychological readability, mind well being, and focus. Actually unimaginable stuff. I’d encourage you to improve your drugs cupboard and take a look at all of their merchandise, a few of which promote out usually. You possibly can test all of them out and save 15% in your first order by going to beekeepersnaturals.com/wellnessmama. In order that’s beekeepersnaturals.com/wellnessmama to avoid wasting 15% and improve your drugs cupboard.

Katie: Whats up, 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 non-public care merchandise, together with good to your hair and scalp hair meals hair care, dry shampoo, toothpaste, and hand sanitizer. You possibly can test 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 these days. 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 docs 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 known as Ranges, which in case you wanna take a look at, you’ll be able to go to ranges.hyperlink/wellnessmama, which can allow you to bypass the waitlist for them. However this can be a steady glucose monitor that you need to use even if you’re not a diabetic to see what meals and different way of life 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 nearly haven’t any measurable spike in any respect for my blood glucose and others that I’d suppose could be fantastic, 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 the moment why these are totally different than food-based spikes they usually’re really a extremely good factor. However we go deep on issues like power irritation, why 88% of People have a minimum of one biomarker out of vary that exhibits metabolic dysfunction, methods to enhance your general 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 a number of different matters as properly. It is a tremendous fascinating episode that I do know you’re actually, actually gonna take pleasure in. So let’s leap 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 subject at the moment 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 straightforward and you’ve got lots of experience on this space. Earlier than we go deep, I’d love to listen to the way you got here to deal with this.

Dr. Means: Positive, 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 subject of head and neck surgical procedure. So type of a circuitous path to metabolic well being from surgical procedure. And so, you already know, 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 situations I used to be treating have been ultimately power inflammatory in nature. It was sinusitis, thyroiditis, you already know, inflammatory lots of the airway, power ear infections. And a lot of those situations have been basically rooted ultimately that the immune system was getting revved up and inflicting irritation that in the end led to, you already know, the puss buildup of sinusitis or the autoimmunity of Hashimoto’s thyroiditis and, you already know, 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 continuously prescribe steroids, you already know, oral steroids, inhaled steroids, steroids sprayed within the nostril, IV steroids which all suppress the immune system versus fascinated with what’s producing this irritation within the first place. After which, you already know, when our medicines fail, these anti-inflammatory medicines fail, we attain for the scalpel. However surgical procedure is basically an anatomic intervention and it’s not likely gonna be capable of impression a core inflammatory downside.

So this acquired 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 power stress we’ve got and whether or not we’re sedentary and, you already know, 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 not likely addressed in scientific follow as a result of physicians are likely to not have lots 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 rather more coaching about, you already know, medicine and surgical administration.

So principally, I grew to become actually fixated on the methods we may assist sufferers, you already know, higher perceive how they may impression this power irritation of their lives and what instruments we may, you already know, develop to really empower sufferers and people to take management of their well being and well being behaviors in a method that was simply actually excessive impression and leverage. And, you already know, it’s not {that a} 15-minute dialog with a physician is essentially gonna actually be the factor that may rework lots of these behaviors. I actually do suppose it needs to be one thing that’s one thing embedded in somebody’s each day life. And all of this acquired me actually centered intensely on metabolic well being as a result of when our metabolism and particularly our blood sugar is uncontrolled, it will 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 may enhance vitality, it will probably enhance reminiscence, endurance, sleep, temper. It may additionally after all push back future metabolic illnesses that vary from, you already know, 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 may simply management it upfront, you already know, we may 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 may do to massively enhance the well being of people and the inhabitants at massive and to scale back irritation at scale, this power irritation I used to be seeing a lot in my follow. And it’s simply such a large factor. You understand, we’ve got 88% of the nation being metabolically unhealthy proper now based mostly on a current College of North Carolina research which means that 88% of People have a minimum of one biomarker indicating metabolic dysfunction. Both waist circumference, glucose or ldl cholesterol. And that’s lots of of thousands and thousands of people that may very well be residing a greater life if they’d their blood sugar underneath management and their metabolism higher underneath 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 essentially being dedicated as a clinician to working with entrepreneurs and engineers to scale instruments which might be gonna assist folks take management of their well being and, you already know, ideally, maintain 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 centered on digital well being as a method to enhance wholesome behaviors at scale.

Katie: That’s…and it’s so thrilling that we’ve got entry now to instruments that permit this be simply measurable. And clearly, we’re gonna go very deep on glucose at the moment particularly however earlier than we transfer on, you talked about 88% of People having a minimum of 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 properly 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 suggest folks observe these?

Dr. Means: Yeah, completely. So on this explicit research that was carried out out of UNC, they have been 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 medicines. So if folks had all of this stuff within the optimum vary, they have been thought of metabolically wholesome and just one in eight People met that standards.

So, you already know, merely, this actually…I imply, these are easy checks 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 already know, which might be easy and essential to do however, you already know, then the query is, “Okay. Effectively, if certainly one of these is off, how will we transfer it in the suitable path?” And I feel that’s the place we actually wrestle. We regularly are prescribed, you already know, both a statin for the ldl cholesterol or a drugs for the glucose or an antihypertensive medicine for the blood sugar. However we’re actually, I don’t suppose, getting the assist we essentially want to really change this stuff from the within out.

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

Katie: That’s so fascinating. Okay. So to go deep on glucose…to begin 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 of wholesome?

Dr. Means: Nice query. So at the moment we’ve got commonplace standards in healthcare to grasp type of what’s a “regular” nondiabetic glucose stage. And what I’d 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 let you know what may be optimum for metabolic well being. However I’ll assessment these first only for context since that is what you’re gonna see, you already know, in case you go on the web and google wholesome glucose ranges.

So commonplace standards by the American Diabetes Affiliation is that to be regular, you already know, nondiabetic particular person, you should 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 test your glucose over the course of two hours after that drink to see what occurs to 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 already know, regular. In case your glucose is 140 to 200 2 hours after that drink, you’re thought of prediabetic and in case you’re above 200 2 hours after that drink, it’s thought of diabetic.

After which 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 in case you’re beneath 5.7 of a hemoglobin A1C which means that…and what they’re is your crimson blood cells and the way a lot sugar is definitely caught to your crimson 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 type of like the usual standards. However then actually the query is what ought to we really be capturing for if we wish to be as wholesome as potential. And that I feel is definitely very totally different ranges nevertheless it’s not…we don’t have a standardized opinion in healthcare on this and I feel 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. However for that I’d really type of provide you with extra what I’d say is my opinion based mostly on simply intensive assessment of the literature and I’d say actually the healthiest vary you wanna shoot for is conserving your glucose between 70 milligrams per deciliter and 120 milligrams per deciliter all through the complete day. So actually not going above 120 if we are able to.

Numerous this comes from analysis the place they’ve put steady glucose displays on wholesome populations and simply regarded what occurs to their glucose all through the day. And what you discover in these research is that for higher 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 massive, massive spikes and definitely not getting as much as the 140s or larger such as you see…which might be thought of, you already know, not essentially irregular in these oral glucose tolerance checks. So sticking between 70 and 120 is probably going ideally suited.

For fasting glucose, like I discussed, lower than a 100 is taken into account regular underneath commonplace standards. I’d say that what we needs to be capturing for is extra about 70 to 85. So the low vary of regular. There’s fairly a couple of research that present as folks’s fasting glucoses enhance, even within the regular vary up from, you already know, about 70 in direction of a 100 all of which is taken into account regular, you really enhance your threat for a lot of illnesses together with growth of diabetes and coronary heart illness and stroke. And so actually conserving 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 type of know what our common glucose is over a 24 hour interval which is a brand new piece of information that we’ve got that we didn’t actually have up to now when all we had was simply these one-time level finger prick measurements that we may do. Now that we’ve got a steady knowledge 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 suggest that for people who find themselves monitoring it, actually attempting to shoot for a 24-hour common of 105 or beneath is right. I are likely to try to maintain mine in…really down within the excessive 80s, very low 90s for a mean 24-hour glucose.

So, principally to sum up, 70 to 120 all through the complete 24 hours. Retaining 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 type 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 isn’t one thing I’d ever usually do. So I’d 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 only how fascinating that variation was and it gave me a lot extra knowledge to have the ability to actually observe and see, “Okay, like sure meals, although they’re carbs, I do nice with these.” Whereas others that needs to be fantastic would are likely to spike glucose much more. So I assumed that was actually, actually fascinating. After which since that point, we now have this skill to trace constantly even by means of you guys as, you already know, nondiabetics which is so fascinating. And I used to be so excited to get into this.

To go a little bit deeper on a few of the belongings 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 satirically some sources, like conventional medical sources appear to say is a little bit bit low which…I agree with you. It looks as if optimum and regular will not be the identical factor in any respect. However 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 generally known as the Daybreak Phenomenon. Are you able to clarify type 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 knowledge. So that you principally…let’s say your alarm goes off at 7:00 a.m. and that’s whenever you, you already know, you open your eyes and your glucose may be at, you already know, 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. After which, you already know, rapidly comes again down. And that is known 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 off the 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. We’ve 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 irritating occasion…you already know, you’ll be able to suppose method again to previous occasions, that instance of like we have been most likely being…you already know, perhaps we have been being chased by a lion. We would have liked glucose to feed our muscle groups to flee no matter irritating risk was taking place. So we’re wired to reply to stress hormones by releasing glucose to principally gasoline us to get off the bed, to maneuver. In order that’s really a reasonably regular response, the Daybreak Impact. 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 loads bigger, you already know, as a result of they’re not gonna be capable of 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 massive Daybreak Impact, you already know, 20, 30 factors may point out that there’s some underlying points with, you already know, 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 irritating occasion. The physique would wish to mobilize that muscle glycogen for glucose in order that we might have the power 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 once 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 identical factor with actually scorching saunas. And the identical factor with…I did this ceremony known as Kambo which is sort of a frog venom which is a really irritating lymphaticand that truly…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. 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 attention-grabbing. 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 extremely intense train, one which’s, you already know, bringing us to a excessive VO2 max, you already know, 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 already know, even when it’s our favourite Peloton or a lifting exercise, you already know, 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…is usually 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 onerous. And there’s proof that these spikes will not be really maladaptive. So glucose spikes after meals are gonna create one pathway of physiology the place, you already know, 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 totally different. The physique’s mobilizing saved glucose for an precise want and the muscle groups curiously even have an insulin impartial method of taking on 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 totally 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 folks could also be extra insulin delicate. So very totally different kind of spike than a meals spike and never one which we must always essentially worry.

And so we’ve really, you already know, constructed that into the software program with Ranges to have the ability to type of exclude these spikes out of your general glucose scores as a result of they’re a really totally 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 detrimental, to have these sorts of spikes as a result of the primary few occasions within the sauna or from working, I’d be like, “Whoa, that truly is fairly wonderful. Like it will probably get as excessive as from consuming generally.” However it is sensible. After which 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 already know, you all the time hear prefer it’s okay to eat sure kinds of wholesome carbohydrates, particularly after exercising. I acquired to look at that in actual time. It was so fascinating.

Dr. Means: Precisely. And I feel one other factor that’s kinda enjoyable to consider is like whenever you’re seeing that spike, you might be really seeing your physique clear its glycogen shops in a method. You’re 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. You understand 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 direction of that time whenever you’re not gonna have glucose within the physique to essentially be capable of mobilize to your exercise and also you’re gonna need to switch into fats burning. So once we type 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 really need to faucet into that fats for vitality, 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’ll think about in case you, you already know…let’s say you’re consuming glucose throughout a exercise. You’re, you already know, 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 maintain offering your physique with this glucose vitality and never gonna have to 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 understanding to essentially know like, “I get…working by means of 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 already know, I feel Dom D’Agostino in your podcast did such a tremendous job of explaining lots 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 feel that’s…you’re so proper. The aim completely needs to be metabolic flexibility and that’s my concern when folks get overly dogmatic with any explicit food plan and do the very same factor over time. I had a physician years in the past inform me, you already know, “Don’t do the identical factor day by 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 aim 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 subject, 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 a few of the core, you already know, physiology of why our fasting glucose may be larger. And so only for a short background on that, you already know, we in the end, our metabolism, you already know, is the set of chemical reactions within the physique that generate vitality from the meals that we eat. And we usually have to take fats and glucose and convert it right into a usable type of vitality 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 obtainable. However proper now, due to simply the large publicity that the typical American has to subtle carbohydrates and glucose we’re getting a lot glucose into our bloodstreams from our diets that over time we simply maintain spiking the glucose, we’re consuming a number of snacks, we’re consuming a number of occasions a day and what occurs is that each time you try this, each time you may have a glucose spike, you might be spiking your insulin as properly, 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 change into immune to the insulin. And when that occurs over time, it makes it…the physique has to provide extra insulin to really get the identical quantity of glucose into the cells. You want that glucose within the cells. You’ll want to convert it to vitality. 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 some extent the place it’s onerous 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 already know, linear development down the spectrum and the continuum of metabolic dysfunction from actually a wholesome insulin delicate, you already know, 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 type of one cause why folks may be seeing their fasting glucoses within the, you already know, 90s or 100s is as a result of their cells have change into immune to insulin they usually’re having hassle getting the glucose in. So then the query…then it turns into how will we, you already know, do one thing about this. And the reply is absolutely 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 best way that we try this…one of many methods we do that’s by conserving our glucose spikes down. If we are able to…and I like to consider it virtually like understanding. Like we go to the fitness center and we raise weights in order that we are able to change into stronger. We do reps to construct muscle. And we’ve got to do the reps with our metabolism to get a stronger, you already know, extra insulin sensitivity. And the best way that we do the reps with our metabolism is we maintain our spikes low. Once we maintain our spikes low day after day, week after week, our cells perk up once more they usually begin listening to that insulin sign extra robustly. And you should principally then produce, you already know, much less insulin to get the identical quantity of glucose after which that glucose can begin type of falling once more.

And, you already know, 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 really tells our physique to not burn and break down fats for vitality 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 already know, construct our metabolic health, we convey 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 is monitoring glucose and studying what meals are spiking the glucose after which beginning to convey it down. Extra broadly, I’d say it’s not simply concerning the meals as properly 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 underneath, the sleep that we’re getting and the train that we’re doing. So to essentially have a complete optimistic glucose response, we not solely have to eat the meals that for us don’t, you already know, spike our glucose however we additionally have to ensure that we’re managing our stress, we’re getting good high quality sleep, we’re getting bodily exercise. You understand, 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 folks…I feel a few of us assume that like our fasting glucose, you already know, it simply is a…you already know, it’s simply…it’s at one place and it’s gonna slowly like enhance over time or whatnot nevertheless it’s really…our fasting glucose can really bounce round day after 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 conserving it, you already know, as low and steady as potential and over time simply ensuring we’re constantly conserving these spikes down so we are able to preserve our insulin sensitivity and enhance it.

Katie: That’s so, so attention-grabbing. And such as you mentioned earlier, to have…in case you’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 in addition 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 following 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 similar to you mentioned, there are research displaying you could take a bunch of…there’s a extremely attention-grabbing research the place you’re taking a bunch of wholesome, younger, nondiabetic people and topic them to 4 hours of sleep per night time for just some nights, only a handful of nights they usually go from principally completely wholesome glucose ranges to prediabetic ranges. And that is simply completely wonderful. The lucky factor is that it’s reversible whenever you really get the sleep again underneath management. However it’s wonderful 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 night time of sleep. Low nights of sleep instantly decreases our insulin sensitivity. It additionally adjustments our progress hormone. Our ghrelin, our leptin hormones. These are related to vitality storage and satiety and starvation. So it’s, you already know, it’s not nearly being drained. It’s really huge hormonal cascades which might be 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 mentioned for years that I feel that is the way forward for well being. Something that enables 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’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 finished consuming at darkish. And it made me additionally suppose, you already know, all this stuff we examine like gentle impacting hormones which impression glucose, all of this stuff…to only 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 may see these patterns in actual time. However the monitor additionally let me check all types of various meals and see how my physique responded. And at first, I used to be like, “Okay, properly, 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, “Truly, I’m gonna throw lots of stuff at it and see what occurs simply to know.” And it was actually attention-grabbing as a result of it looks as if it’s not all about carbs in any respect. Like I feel that we are able to type of fall into that mind-set in terms of glucose of like, “Oh, carbs are dangerous.” And what I discovered, particularly for me with understanding extra, I really wanted sure carb sources, candy potatoes have been a terrific one for me. But when I didn’t get sufficient carbs, I’d really see too low of dips and likewise simply be like grumpy and hungry. So it satirically acquired me to begin consuming extra carbs however to establish those that I wanted. However in terms of carbohydrates, are there any basic tips which might be type of throughout the board for folks or quantities we needs to be staying underneath or is that this actually a really customized, all people 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 already know, ultra-processed grains and sugars will not be good for the human physique. They create hormonal cascades which might be unnatural and we don’t want them. In order 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.

However apart from that, I feel 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 suppose that, you already know…we discovered concerning the glycemic index charts and we thought, “Okay. Effectively, a specific meals is gonna increase everybody’s blood sugar the identical quantity.” However what we’ve discovered over the previous 4 or 5 years by means of scientific analysis is that that’s really not true. And what’s extra doubtless 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 may each eat the very same banana with the identical quantity of carbohydrates and probably have a really, very totally different glucose response. And this was specified by this fabulous paper that was revealed a couple of years in the past by the Weizmann Institute in Israel known 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 type of the extra glycemic index philosophy, you’d suppose everybody would reply the identical nevertheless it was simply all throughout the board. So what may be a really, you already know, 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 a few of 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 might be type 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 just isn’t essentially glucose within the bloodstream. There’s loads that has to occur between, you already know, when it goes within the mouth and what really occurs within the blood that may actually be very, very totally different.

And I’m just like you. You understand, I…my physique I feel actually thrives on lots 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 explanation for that’s as a result of I’ve examined actually each meals in my food plan and at this level perceive which carbohydrates, which plant meals spike me and which don’t. And those that spike me, I found out learn how to modulate them to really work properly for me. So as an example, sadly, in contrast to you, candy potatoes are huge spikers for me. And a few of 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.

Related…oatmeal, grapes, corn. These all will get me properly above 150. And positively rice or issues like rice truffles or rice crackers. So for me, you already know, 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 plan?” 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 basic precept is that whenever you add protein or fats to carbohydrates, it’s gonna usually blunt the glucose response. So if I add, you already know, tahini to that candy potato, I’ll have a decrease response. If I add…so protein and fats are good type of instruments you need to use to blunt the spike. One other 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 strategy to kinda offset a few of 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 type 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 already know, earlier within the day throughout sunlight hours 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 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 type of after darkish, late at night time, we’re gonna most likely see an even bigger glucose bump as a result of our…you already know, we’ve got 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 already know…like I discussed, meals sequencing, meals pairing, meals timing after which there’s simply a lot of different, you already know, adjuncts you could attempt as properly. 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 method and never whenever you’re harassed. That may even have a extremely massive impression on how we course of the meals. Ensuring there’s not a ton of cortisol surging by means of the physique once we eat that meals. Ensuring we’re consuming our carbohydrates on days once we’ve gotten a great quantity of sleep and we’re not, you already know, in a sleep deficit which is gonna make our baseline, you already know, insulin sensitivity worse. There’s simply so many levers to drag to get a more healthy glucose response. And so I feel that’s actually the enjoyable of experimentation and also you simply can’t do it until you may have that steady knowledge stream to type of create these totally different permutations of meals.

Katie: Yeah. I used to be very cautious to trace and so now I really feel like I’ve a great 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 type of glucose spike.

This podcast is sponsored by 4 Sigmatic. They’re certainly one of my favourite corporations. I’ve been speaking about them for years and they’re well-known for his or her unimaginable and scrumptious mushroom drinks and merchandise of all types. I’ve personally been beginning my day with their espresso with Lion’s Mane in some kind for years. I actually like their floor mushroom espresso with Lion’s Mane as a result of it really works similar to every other espresso, whether or not in a espresso maker or I exploit Chemex or a Ratio. And it has an additional advantage. So, clearly espresso is likely one of the most consumed drinks on the earth. Theirs is exclusive as a result of it provides Lion’s Mane. So you continue to get to maintain the advantages of espresso however the addition of Lion’s Mane actually helps productiveness and focus in a extremely distinctive method, and I discover actually helps lower the jitters. Lion’s Mane is certainly one of my favourite mushrooms, and I really like that their espresso accommodates it. They’ve each the bottom espresso and immediate packets, that are nice for on the go after which I all the time maintain in my purse, particularly once I’m touring. Their espresso with Lion’s Mane additionally features a mushroom known as Chaga. And also you might need heard me speak about this on my interview with Tero, who’s the founding father of 4 Sigmatic on this podcast. However Chaga is named the King of Mushrooms. And it’s certainly one of my favorites as a result of it’s a actually practical mushroom stuffed with antioxidants and helpful compounds that assist the physique in numerous methods, together with by supporting the immune system. They’ve many different merchandise as properly, together with single Elixir blends of mushrooms like Cordyceps, Chaga, Reishi, and Lion’s Mane, in addition to a number of different espresso merchandise, together with one with Lion’s Mane, one with Cordyceps. I actually liked all of their merchandise that I’ve tried and my children love their Reishi Cacao at night time, and I really like that it helps them sleep. A standard query I get, does this espresso style like mushrooms? Or folks say, “I don’t like mushrooms. Will I like this espresso?” And I can let you know their espresso, particularly the Lion’s Mane espresso tastes precisely like common espresso, does in no way style like mushrooms. You simply get the advantages of the mushrooms with out the style. I’ve discovered that mushroom espresso can also be very mild on the intestine. So it doesn’t depart the jitters or that crash like some coffees do and the Lion’s Mane appears to essentially improve the pure impact of the caffeine. All 4 Sigmatic merchandise are natural, vegan, and gluten-free. And each batch is examined by a third-party lab to make sure that they don’t comprise any heavy metals, allergens, detrimental micro organism, yeast, mildew, mycotoxins, pesticides, and many others. So that you’re getting the best high quality product obtainable. They’re all backed by their 100% money-back assure. So you’ll be able to attempt these with full peace of thoughts. I really like this firm a lot that I’ve labored at an unique provide only for “Wellness Mama Podcast” listeners. You possibly can obtain 10% off of your entire order on any 4 Sigmatic merchandise together with their mushroom espresso or their Reishi, which is a part of my nighttime routine. Examine all of them out at foursigmatic.com/wellnessmama and use the code wellnessmama, all one phrase, at checkout to avoid wasting 10%.

This podcast is delivered to you by Beekeeper’s Naturals, an organization on a mission to reinvent your drugs cupboard utilizing clear treatments constituted of bee merchandise that actually, actually work. They consider, and so do I, that your loved ones deserves to really feel your greatest day by day all day, and their merchandise are clear science truth treatments that naturally assist your each day well being, like their B.Soothed Cough Syrup. It’s a really clear cough syrup that helps you get again in your toes rapidly with none of the junk you’ll discover in others. So I don’t learn about you, however I keep in mind some fairly foul-tasting cough syrup from once I have been a child. And looking out again, they most likely had all types of dyes and chemical substances I won’t wanna devour nowadays anyway. So I’m so excited to have discovered B.Soothed, which is made with simply pure immune supporters, like pure buckwheat honey, elderberry, which you’ve most likely heard me speak about loads. Chaga mushroom, often called the king of mushroom, Bee Propolis and olive leaf extract. We’re gonna speak about propolis once more in a minute. However this B.Soothed Cough Syrup is freed from medication, dyes, soiled chemical substances, and refined sugars. And it’s scrumptious, has a naturally candy berry taste and my children love taking it, which is nice. Like all treatment, I hope it’s one that you simply by no means want but when your loved ones will get the slightest trace of any of the ickies this yr, B.Soothed is certainly one of my first traces of protection. However it’s not the one Beekeeper’s product I really like. My household can also be obsessive about their Propolis Throat Spray and their B.Powered.

So first their Propolis Throat Spray. In the event you’re not acquainted, propolis is a pure compound that bees make from plant and tree resins. It’s not honey, however the bees make it to defend their hive from germs. Consider it just like the hives immune system, and now we are able to profit as properly. This pure spray can also be freed from dyes, and chemical substances, and something unsavory. And I like to make use of 4 sprays each morning for immune assist or anytime I’m feeling drained or once I’m touring. One other factor I really like of theirs is named B.Powered. And it’s I feel probably the most highly effective honey on the planet as a result of it’s not simply any honey. It’s a therapeutic mix of propolis, like we simply talked about, royal jelly, which is actually the meals for simply the queen, and bee pollen. And collectively, these assist all-day vitality and are a little bit increase for the immune system. It’ll provide you with pure vitality however not depart you crashing later within the day. It’s scrumptious. It may be drizzled on meals like yogurt, or put in smoothies, or eaten alone. A trick I’ve is to place a teeny little bit of sea salt on it and eat just a bit tiny spoonful straight. Like I mentioned, it accommodates uncooked honey, that’s an simply digestible pure gasoline, bee pollen, which is denser in protein than every other supply gram for gram on the planet. And it’s utilized by Olympians to enhance their endurance and improve their efficiency. It additionally accommodates propolis, which is filled with antioxidants and germ-fighting compounds like we simply talked about, and royal jelly, which accommodates the neurotransmitter acetylcholine, and a few actually distinctive fatty acids that promote psychological readability, mind well being, and focus. Actually unimaginable stuff. I’d encourage you to improve your drugs cupboard and take a look at all of their merchandise, a few of which promote out usually. You possibly can test all of them out and save 15% in your first order by going to beekeepersnaturals.com/wellnessmama. In order that’s beekeepersnaturals.com/wellnessmama to avoid wasting 15% and improve your drugs cupboard.

And it looks as if 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 as if these two appeared much more frequent in inflicting massive spikes. Are there different meals which might be 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 virtually a common spiker for folks. And I’m referring principally to immediate oatmeal. We see much less of spikes with metal lower oatmeal however immediate oatmeal which is marketed as a coronary heart wholesome meals and, you already know, a excessive fiber meals. This I feel is actually actually miss advertising and marketing. These immediate 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 extremely highly effective expertise for the CEO of my firm, Sam Corcos. He had type of all the time all through his life felt kinda this like midmorning stoop the place, you already know, simply earlier than lunch he’d be like actually, you already know, kinda drained and, you already know, 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 type of…I simply have a little bit midmorning stoop and I would like a, you already know, piece of sweet or I would like, you already 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. After which he would crash all the way down to the 50s or 60s which is what we name reactive hypoglycemia which means that you’ve got 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 taking place to him principally each morning. In order that’s the final day he ever ate oatmeal and has switched now to eggs and avocado and, you already know, has principally reworked his mornings. And, you already know, he used to attribute this to, “Oh, perhaps it’s a espresso crash. Possibly it’s that I’m not sleeping properly. Possibly that is simply who I’m.” However now he can really create this one to at least one relationship between an motion he was taking, goal knowledge and a subjective expertise and actually shut that meals again loop and make adjustments. 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 knowledge and the way they’re feeling, the extra we are able to actually speed up folks to make smarter decisions and to make conduct adjustments. Closing that loop is simply so highly effective for conduct change.

Katie: Yeah, completely. And such as you, I observed 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 in addition from me getting sufficient protein at breakfast. No matter my first meal of the day was appeared like a extremely essential issue.

You additionally talked about at first like whenever you talked about these metabolic components for well being that these have been all with out medicine. And I do know there are some medicines which might be used to decrease glucose and a few folks use these even type of like off label as a result of it’s clearly higher to have decrease glucose. However I feel that brings up an entire attention-grabbing different subject which is there a time and a spot for these medicines and/or what about dietary supplements? As a result of I’ve learn of lots of dietary supplements like Berberine and others which might be speculated to be useful for the glucose response. And I’m curious your tackle issues like that.

Dr. Means: Yeah, completely. So for this explicit research, I’m pretty certain that they have been speaking about prescription medicine and never essentially adjunct dietary supplements like Berberine and issues like that. However, you already know, I feel that there’s a place for a few of these dietary supplements within the metabolic well being dialog. You understand, Berberine has been proven to be fairly protected and efficient in decreasing glucose and even probably bettering longevity over the long-term with a few of the identical advantages of a prescription medicine like Metformin however with out a few of the uncomfortable side effects.

In order that’s one which I over-the-counter and that’s positively, you already know, an attention-grabbing one to experiment with. There’s additionally probiotics now which have been 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 really a clinically validated, the primary clinically validated probiotic to decrease the glucose response in diabetics. And, you already know, I feel this really brings up a extremely attention-grabbing level concerning the function of micronutrients in metabolic well being. I feel lots of us suppose principally 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 entire different story that’s fascinating to me which is the micronutrient facet of metabolic well being. And so that is , you already know, dietary cofactors, vitamin, minerals which might be really concerned in our mitochondrial operate and our insulin signaling. All of those metabolic pathways within the physique are actually simply chemical reactions which might be taking place contained in the cell the place, you already know, totally different substrates are transformed to downstream merchandise by enzymes. And all of those enzymes require nutrient cofactors to operate correctly.

And a few of 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 vitality and fats to vitality, you really can see what…you already know, these enzymes require this stuff. And so I feel it’s not really talked about sufficient that actually the nutrient density of our food plan really 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 really order in my scientific non-public follow fairly a bit is a check known 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 you should be supplementing correctly. And so these are issues that I usually find yourself focusing on for sufferers is zinc, magnesium, B nutritional vitamins, vitamin D, omega three, manganese. After which one other massive 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 also be useful.

Katie: That’s so cool. Okay, so I wanna get into a few of 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 all people who requested me about it whereas I used to be sporting it instantly wished to get one and to have the ability to attempt it themselves. And I discovered issues. Much more than I assumed. Like issues like I would like extra carbs than I used to be consuming and like I mentioned, candy potatoes are fantastic 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 adjustments that I wouldn’t have recognized about essentially with out monitoring.

So stroll us by means of how the monitor works and…I do know like folks could not wanna use these constantly 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 knowledge?

Dr. Means: Yeah, completely. So simply to type 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 dimension of two quarters stacked on high 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 info to your smartphone. And what Ranges does is pairs this knowledge stream from the continual glucose monitor with software program that interprets the information stream and helps folks work out your present stage of metabolic well being and likewise learn how to enhance it and learn how to, you already know, modify meals and existence to general transfer the needle in a optimistic path on metabolic well being and enhance metabolic health.

So in lots of methods you’ll be able to consider this type of like Fitbit or Whoop however for glucose ranges and metabolism. And it’s actually the primary biofeedback bio wearable software that we’ve had for diet. We’ve been in a position to observe, you already know, 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 nevertheless it’s been solely utilized in people with a prognosis of kind one or kind two diabetes as a drugs administration software and a strategy to observe glucose with out having to prick one’s finger. It simply provides a lot extra knowledge than…and knowledge factors than you’d by pricking your finger three or 4 occasions a day. You possibly can actually see these full curves of what’s taking place 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 recognized metabolic situation as a precision diet and way of life software. 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 taking advantage of this system, proper now we provide a core one-month program which is a, you already know, a 28-day metabolic consciousness journey. And the way I’d do it’s actually really how…what you have been speaking about. You at first began with kinda actually attempting to eat clear however you then introduced in some experimentation and I feel that’s actually essential, the experimentation part. So we like to inform folks, “The primary week, simply eat all the things you’ve type of been consuming usually. Similar to your regular food plan and like see what’s taking place. So don’t try to essentially like completely clear up your food plan the primary week. Similar to eat your regular meals and begin making some observations.” Then over the following couple of weeks we begin to study and…by means of experimentations. So that is the place you may 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 type of two days.” Or, you already know, “I’m gonna eat candy potatoes on…two days in a row however someday I’m gonna add fats, protein and fiber and the following 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 someday not doing that. Simply attempt all this stuff and in doing that, you’re actually constructing your metabolic toolbox for understanding what are the instruments at your disposal for conserving your glucose flat and steady which is our aim.

After which…so I’d suggest 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 maintain the glucose as flat and steady as you’ll be able to by utilizing all of those totally different instruments at your disposal to take action. And I feel that’s a extremely nice strategy to get probably the most out of the one-month program. And I feel for, you already know, for some folks, that’s gonna be sufficient to essentially, you already know, change their food plan radically. They’re gonna have a very new understanding of which meals are metabolically pleasant and which aren’t for them. After which for different folks…we’ve got tons of people that prefer to proceed on for extra months and simply maintain utilizing this as each an exploratory software but additionally for athletes utilizing it as a software to essentially perceive fueling and restoration. And for others, individuals who like to make use of it as an accountability software. Like actually as one thing that claims, you already know, “I’m conserving on observe and I’m doing what I have to do.” And, you already know, for me, now, I’ve been sporting one for a yr and a half and I’d say at this level, it’s fewer surprises as a result of I’m fairly dialed in. Though, each now and again, I get an enormous shock spike. Particularly once I eat out or eat snacks at somebody, you already know, another person’s dwelling. And I simply get shocked. However actually, for me, it’s that accountability software now the place I simply ensure that I keep on observe. And it retains me on level.

Katie: Yeah, it’s so thrilling, like I mentioned, to have a software like this that we are able to all now entry and use. And I additionally observe a few of 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 dwelling with a little bit like grip power tester from Amazon. However to me it’s like the power to have all of this knowledge provides us the instruments as people to essentially enhance issues for the long-term. And this one has been some of the enjoyable experiments I’ve carried out in recent times and I’m so grateful to you guys for making this obtainable to all people.

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

Dr. Means: Yeah, completely. So oh, man. So many books have actually, I feel moved the needle in my life and I’d say notably 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 could 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’d say Physician Sara Gottfried, “The Hormone Remedy”. Ben Bikman, “Why We Get Sick”. An unimaginable e book about how insulin resistance is absolutely on the root of nearly all of the power well being situations we’re seeing at the moment. I’d shout out Jason Fung, “The Weight problems Code” and the “Diabetes Code” each of which speak about why the, you already know, energy in, calorie out mannequin that we considered with weight reduction is…simply actually doesn’t make sense. There’s rather more of hormonal nuance to it with insulin and we’ve got to get our insulin down if we wanna really faucet into fats burning and weight reduction. I’d say Joel Fuhrman, “Eat to Reside” which was actually about plant-based diet and a excessive nutrient density food plan. Cyrus Khambatta, “Mastering Diabetes”. David Sinclair, “Lifespan”. These are a few of 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 Food plan”. You understand, once I was in my medical coaching, my surgical coaching, I’d be listening to lots of these books which might be simply actually revolutionary when it comes to fascinated with well being in a a lot extra of a holistic root trigger method 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 already know, 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 things 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 working towards drugs within the hospital. In truth, it was wildly totally different. Virtually unrecognizable. I used to be by no means speaking to sufferers about food plan, diet, stress, sleep, toxins, train nearly 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 essentially a reinvention of my profession that has been so massively and deeply fulfilling and I feel lots of physicians are kinda transferring on this path of actually wanting to assist empower folks to make…to take management of their very own well being and never simply follow extra the reactionary method to drugs that we see at the moment the place we actually wait till folks get sick after which type of mop up the mess. So I’d actually simply, you already know, shout out to all these authors as a result of they’re simply not solely altering people’ lives but additionally altering docs’ lives.

Katie: I really like that. And I’m proper there with you. I feel the very best outcomes occur when we’ve got docs 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 plan and see what’s really working. And I feel 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 attempt 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. However any parting recommendation for anyone who is worked up and able to leap in with glucose monitoring on learn how to get began?

Dr. Means: Sure. Completely. I’d say, you already know, come to our web site, levelsheatlh.com and, you already know, and join…in case you’re not able to make the plunge, join our e-newsletter and that gives you a number of nice info. I’d say simply continue to learn. I extremely suggest 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 take a look at the weblog. Actually great knowledgeable authors who’re writing about why that is related to well being in search of people.

After which I’d say simply when it comes to sensible recommendation, you already know, if…once more, in case you’re not able to make the plunge with, you already know, getting a steady glucose monitor, I’d say simply deal with the core fundamentals. You understand, keep away from refined carbohydrates and sugars and eat extra vegetation, 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 absolutely essential however simply a few of the fundamentals like avoiding the dangerous stuff and getting in additional of the great things might be actually, actually, actually useful. Decide to taking a stroll after a minimum of certainly one of your meals. Actually try to get that high quality sleep and simply be assured in the truth that it’s such a great funding. And, you already know, whenever you’re feeling harassed, whenever you’re getting a irritating 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 means of only a easy deep breath. It may 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 increase their metabolic well being.

Katie: I adore it. This has been so info packed and so useful. I’ll ensure that all of the hyperlinks…I do know you guys have articles on lots 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 to your time.

Dr. Means: Thanks a lot for having me. Hope you may have 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 at the moment. We’re so grateful that you simply did and I hope that you’ll be a part of me once more on the following episode of the Wellness Mama Podcast.

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