Full Transcript Introduction 0:01 Hey, Margie here. Today we're talking 0:01 Hey, Margie here. Today we're talking about a hidden root cause of 0:03 about a hidden root cause of 0:03 about a hidden root cause of osteoporosis that doesn't get nearly 0:05 osteoporosis that doesn't get nearly 0:05 osteoporosis that doesn't get nearly enough attention. Insulin resistance and 0:08 enough attention. Insulin resistance and 0:08 enough attention. Insulin resistance and blood sugar. Most people don't think 0:10 blood sugar. Most people don't think 0:10 blood sugar. Most people don't think about this until they're diagnosed with 0:12 about this until they're diagnosed with 0:12 about this until they're diagnosed with type 2 diabetes. Yet, this can have a 0:16 type 2 diabetes. Yet, this can have a 0:16 type 2 diabetes. Yet, this can have a profound effect upon their bones and 0:18 profound effect upon their bones and 0:18 profound effect upon their bones and overall health. So, this was such an 0:20 overall health. So, this was such an 0:20 overall health. So, this was such an outstanding interview that I originally 0:22 outstanding interview that I originally 0:22 outstanding interview that I originally recorded for one of my more natural 0:24 recorded for one of my more natural 0:24 recorded for one of my more natural approaches to osteoporosis and bone 0:26 approaches to osteoporosis and bone 0:26 approaches to osteoporosis and bone health summits that I wanted to share 0:28 health summits that I wanted to share 0:28 health summits that I wanted to share with you here on the podcast. Joining me 0:31 with you here on the podcast. Joining me 0:31 with you here on the podcast. Joining me is Dr. Brian Mole, who's the founder and 0:34 is Dr. Brian Mole, who's the founder and 0:34 is Dr. Brian Mole, who's the founder and medical director of Sweet Life Diabetes 0:36 medical director of Sweet Life Diabetes 0:36 medical director of Sweet Life Diabetes Health Centers. For more than 20 years, 0:38 Health Centers. For more than 20 years, 0:38 Health Centers. For more than 20 years, he has helped people optimize their 0:40 he has helped people optimize their 0:40 he has helped people optimize their metabolism, improve blood sugar control, 0:43 metabolism, improve blood sugar control, 0:43 metabolism, improve blood sugar control, reverse type 2 diabetes through a 0:45 reverse type 2 diabetes through a 0:45 reverse type 2 diabetes through a personalized lifestyle approach. He also 0:48 personalized lifestyle approach. He also 0:48 personalized lifestyle approach. He also hosts a podcast and is the best-selling 0:51 hosts a podcast and is the best-selling 0:51 hosts a podcast and is the best-selling author of the ProFast diet. So, in this 0:53 author of the ProFast diet. So, in this 0:53 author of the ProFast diet. So, in this episode, you'll learn why insulin 0:55 episode, you'll learn why insulin 0:55 episode, you'll learn why insulin resistance is a hidden risk factor for 0:57 resistance is a hidden risk factor for 0:57 resistance is a hidden risk factor for osteoporosis, how to know what test will 1:00 osteoporosis, how to know what test will 1:00 osteoporosis, how to know what test will tell you if you have insulin resistance, 1:02 tell you if you have insulin resistance, 1:02 tell you if you have insulin resistance, and what it's the most effective way to 1:04 and what it's the most effective way to 1:04 and what it's the most effective way to improve blood sugar and improve insulin 1:07 improve blood sugar and improve insulin 1:07 improve blood sugar and improve insulin sensitivity. So, this is full of so much 1:09 sensitivity. So, this is full of so much 1:09 sensitivity. So, this is full of so much great information. Stay tuned. [music] 1:18 >> Margie, thank you so much. uh always 1:18 >> Margie, thank you so much. uh always love [music] our conversations and I'm 1:21 love [music] our conversations and I'm 1:21 love [music] our conversations and I'm excited to be back here for part two of 1:24 excited to be back here for part two of 1:24 excited to be back here for part two of this great event. So, thanks for having 1:26 this great event. So, thanks for having 1:26 this great event. So, thanks for having me. 1:26 me. 1:26 me. >> Oh, well, this is such an important 1:28 >> Oh, well, this is such an important 1:28 >> Oh, well, this is such an important topic and I so many people don't even 1:30 topic and I so many people don't even 1:30 topic and I so many people don't even realize they can be affected by this and 1:33 realize they can be affected by this and 1:33 realize they can be affected by this and I love the bright side though. There's 1:35 I love the bright side though. There's 1:35 I love the bright side though. There's so much that can be done. So, everybody 1:37 so much that can be done. So, everybody 1:37 so much that can be done. So, everybody listening, these tips are just, you 1:39 listening, these tips are just, you 1:39 listening, these tips are just, you know, really life-changing. So, let's
How insulin resistance affects osteoporosis risk 1:41 know, really life-changing. So, let's 1:41 know, really life-changing. So, let's just start off with the connection. You 1:44 just start off with the connection. You 1:44 just start off with the connection. You know, why does it matter? Why? If we 1:46 know, why does it matter? Why? If we 1:46 know, why does it matter? Why? If we have insulin resistance or issues with 1:48 have insulin resistance or issues with 1:48 have insulin resistance or issues with our blood sugar, does this affect our 1:49 our blood sugar, does this affect our 1:50 our blood sugar, does this affect our bones? Like how does it, you know, what 1:51 bones? Like how does it, you know, what 1:51 bones? Like how does it, you know, what does it do? 1:52 does it do? 1:52 does it do? >> Yeah, really great question. And so for 1:55 >> Yeah, really great question. And so for 1:55 >> Yeah, really great question. And so for people listening to this, obviously, uh, 1:58 people listening to this, obviously, uh, 1:58 people listening to this, obviously, uh, you're here because you're interested in 2:00 you're here because you're interested in 2:00 you're here because you're interested in bone health, good bone health. And you 2:02 bone health, good bone health. And you 2:02 bone health, good bone health. And you may not necessarily think about blood 2:04 may not necessarily think about blood 2:04 may not necessarily think about blood sugar when you think about bone health, 2:07 sugar when you think about bone health, 2:07 sugar when you think about bone health, but there are a lot of connections. And 2:10 but there are a lot of connections. And 2:10 but there are a lot of connections. And it's really more about what lies 2:14 it's really more about what lies 2:14 it's really more about what lies underneath 2:15 underneath 2:16 underneath high blood sugar or diabetes, which is a 2:18 high blood sugar or diabetes, which is a 2:18 high blood sugar or diabetes, which is a condition called insulin resistance. 2:21 condition called insulin resistance. 2:21 condition called insulin resistance. And uh if you're not sure if you know 2:25 And uh if you're not sure if you know 2:25 And uh if you're not sure if you know what that is or if you know anybody with 2:27 what that is or if you know anybody with 2:27 what that is or if you know anybody with it, you probably do because over half 2:30 it, you probably do because over half 2:30 it, you probably do because over half the US population has insulin 2:33 the US population has insulin 2:33 the US population has insulin resistance. There are some studies that 2:36 resistance. There are some studies that 2:36 resistance. There are some studies that show as many as nine out of 10 US adults 2:39 show as many as nine out of 10 US adults 2:39 show as many as nine out of 10 US adults have some degree of metabolic 2:41 have some degree of metabolic 2:41 have some degree of metabolic dysfunction which again is driven by 2:44 dysfunction which again is driven by 2:44 dysfunction which again is driven by this condition insulin resistance. And 2:47 this condition insulin resistance. And 2:47 this condition insulin resistance. And basically what it is is 2:50 basically what it is is 2:50 basically what it is is the there's a hormone called insulin. Uh 2:53 the there's a hormone called insulin. Uh 2:53 the there's a hormone called insulin. Uh it's a it's a peptide hormone. It's not 2:55 it's a it's a peptide hormone. It's not 2:55 it's a it's a peptide hormone. It's not a steroid hormone. So a little different 2:57 a steroid hormone. So a little different 2:57 a steroid hormone. So a little different than uh like estrogen and and our sex 3:00 than uh like estrogen and and our sex 3:00 than uh like estrogen and and our sex hormones. But uh it's got a very 3:03 hormones. But uh it's got a very 3:03 hormones. But uh it's got a very important function in the body and one 3:06 important function in the body and one 3:06 important function in the body and one of the things it does is helps us to use 3:09 of the things it does is helps us to use 3:09 of the things it does is helps us to use and store energy. So when we eat food 3:12 and store energy. So when we eat food 3:12 and store energy. So when we eat food for example particularly energy richch 3:15 for example particularly energy richch 3:15 for example particularly energy richch foods uh like carbohydrates 3:18 foods uh like carbohydrates 3:18 foods uh like carbohydrates our pancreas which is an organ kind of 3:21 our pancreas which is an organ kind of 3:21 our pancreas which is an organ kind of sits behind the stomach senses that it's 3:24 sits behind the stomach senses that it's 3:24 sits behind the stomach senses that it's like a it's like a sensor. It's sort of 3:27 like a it's like a sensor. It's sort of 3:27 like a it's like a sensor. It's sort of like checking the chlorine in a pool. It 3:30 like checking the chlorine in a pool. It 3:30 like checking the chlorine in a pool. It checks the blood and if it sees glucose 3:32 checks the blood and if it sees glucose 3:32 checks the blood and if it sees glucose floating around, it releases insulin and 3:36 floating around, it releases insulin and 3:36 floating around, it releases insulin and then our body does something with that 3:39 then our body does something with that 3:39 then our body does something with that insulin. So most of it goes into our 3:41 insulin. So most of it goes into our 3:41 insulin. So most of it goes into our muscles and we use it for uh everything 3:45 muscles and we use it for uh everything 3:45 muscles and we use it for uh everything that we do during the day to walk around 3:47 that we do during the day to walk around 3:47 that we do during the day to walk around and exercise and get up out of a chair 3:49 and exercise and get up out of a chair 3:49 and exercise and get up out of a chair and all those things. So we need that 3:50 and all those things. So we need that 3:50 and all those things. So we need that glucose as a fuel there and insulin is 3:54 glucose as a fuel there and insulin is 3:54 glucose as a fuel there and insulin is what helps drive it into the muscles or 3:57 what helps drive it into the muscles or 3:57 what helps drive it into the muscles or if we have excess drive it into the fat 3:59 if we have excess drive it into the fat 3:59 if we have excess drive it into the fat cells to get stored for later use. So 4:03 cells to get stored for later use. So 4:03 cells to get stored for later use. So insulin is really important and it's uh 4:07 insulin is really important and it's uh 4:07 insulin is really important and it's uh you know from an evolutionary 4:09 you know from an evolutionary 4:09 you know from an evolutionary perspective it's one of the oldest 4:11 perspective it's one of the oldest 4:11 perspective it's one of the oldest hormones or yeah it's it's uh you know 4:13 hormones or yeah it's it's uh you know 4:14 hormones or yeah it's it's uh you know we find insulin for example in almost 4:16 we find insulin for example in almost 4:16 we find insulin for example in almost every animal and uh so it's been with us 4:20 every animal and uh so it's been with us 4:20 every animal and uh so it's been with us for a long time and it has many 4:23 for a long time and it has many 4:23 for a long time and it has many different functions. In fact every cell 4:26 different functions. In fact every cell 4:26 different functions. In fact every cell in the body has insulin receptors. So 4:28 in the body has insulin receptors. So 4:28 in the body has insulin receptors. So insulin acts on every single cell in the 4:31 insulin acts on every single cell in the 4:31 insulin acts on every single cell in the body in some way. It does different 4:34 body in some way. It does different 4:34 body in some way. It does different things different places. So important 4:36 things different places. So important 4:36 things different places. So important hormone. But one of the problems when 4:39 hormone. But one of the problems when 4:39 hormone. But one of the problems when our bodies are uh inundated with high 4:44 our bodies are uh inundated with high 4:44 our bodies are uh inundated with high energy foods like snacks and processed 4:47 energy foods like snacks and processed 4:47 energy foods like snacks and processed refined sugar and flour and oils and you 4:51 refined sugar and flour and oils and you 4:51 refined sugar and flour and oils and you know these hyper palatable foods that we 4:53 know these hyper palatable foods that we 4:53 know these hyper palatable foods that we uh unfortunately eat probably too much 4:56 uh unfortunately eat probably too much 4:56 uh unfortunately eat probably too much of is we get uh an overrelease of 5:00 of is we get uh an overrelease of 5:00 of is we get uh an overrelease of insulin and we become insulin resistant. 5:04 insulin and we become insulin resistant. 5:04 insulin and we become insulin resistant. And when we become insulin resistant, 5:06 And when we become insulin resistant, 5:06 And when we become insulin resistant, our blood insulin levels rise. 5:10 our blood insulin levels rise. 5:10 our blood insulin levels rise. So we get high levels of blood insulin 5:14 So we get high levels of blood insulin 5:14 So we get high levels of blood insulin and that then in turn causes a wide 5:17 and that then in turn causes a wide 5:17 and that then in turn causes a wide variety of problems including affecting 5:21 variety of problems including affecting 5:21 variety of problems including affecting bone health. Uh there are several ways 5:23 bone health. Uh there are several ways 5:23 bone health. Uh there are several ways that it does this. One of the simple 5:25 that it does this. One of the simple 5:25 that it does this. One of the simple ways is when you have high levels of 5:29 ways is when you have high levels of 5:29 ways is when you have high levels of insulin in the blood, which again is a 5:31 insulin in the blood, which again is a 5:31 insulin in the blood, which again is a compensation for this condition called 5:34 compensation for this condition called 5:34 compensation for this condition called insulin resistance, you lose important 5:37 insulin resistance, you lose important 5:37 insulin resistance, you lose important minerals like calcium and magnesium, 5:41 minerals like calcium and magnesium, 5:41 minerals like calcium and magnesium, which I'm sure if you're listening to 5:43 which I'm sure if you're listening to 5:43 which I'm sure if you're listening to this, you know how important those are 5:44 this, you know how important those are 5:44 this, you know how important those are for the bone matrix and bone health. and 5:48 for the bone matrix and bone health. and 5:48 for the bone matrix and bone health. and uh we uh release too many of those 5:52 uh we uh release too many of those 5:52 uh we uh release too many of those through the kidneys under the effects of 5:55 through the kidneys under the effects of 5:55 through the kidneys under the effects of having too much insulin in the blood. So 5:58 having too much insulin in the blood. So 5:58 having too much insulin in the blood. So we uh so we overrelease these hormones 6:01 we uh so we overrelease these hormones 6:02 we uh so we overrelease these hormones or these uh excuse me these minerals and 6:04 or these uh excuse me these minerals and 6:04 or these uh excuse me these minerals and so we don't have enough in the body to 6:08 so we don't have enough in the body to 6:08 so we don't have enough in the body to uh do the a lot of the important 6:09 uh do the a lot of the important 6:09 uh do the a lot of the important functions that we need. Um there are 6:12 functions that we need. Um there are 6:12 functions that we need. Um there are many other ways that high insulin or 6:15 many other ways that high insulin or 6:15 many other ways that high insulin or insulin resistance is associated with uh 6:18 insulin resistance is associated with uh 6:18 insulin resistance is associated with uh bone loss or with osteoporosis. 6:22 bone loss or with osteoporosis. 6:22 bone loss or with osteoporosis. Another key connection is through the 6:23 Another key connection is through the 6:23 Another key connection is through the hormone estrogen. And we can dive into 6:27 hormone estrogen. And we can dive into 6:27 hormone estrogen. And we can dive into you know some of these as we go along 6:28 you know some of these as we go along 6:28 you know some of these as we go along but I just want to kind of give an 6:29 but I just want to kind of give an 6:29 but I just want to kind of give an overview of all the different ways these 6:31 overview of all the different ways these 6:31 overview of all the different ways these are connected so people start to realize 6:34 are connected so people start to realize 6:34 are connected so people start to realize how important this conversation is for 6:36 how important this conversation is for 6:36 how important this conversation is for them. But uh estrogen 6:39 them. But uh estrogen 6:39 them. But uh estrogen of course is very important for bone 6:41 of course is very important for bone 6:41 of course is very important for bone health and you know as especially as 6:43 health and you know as especially as 6:43 health and you know as especially as women go through menopause sometimes 6:45 women go through menopause sometimes 6:45 women go through menopause sometimes estrogen drops and they can be at higher 6:48 estrogen drops and they can be at higher 6:48 estrogen drops and they can be at higher risk for bone loss and because the 6:51 risk for bone loss and because the 6:51 risk for bone loss and because the important effect that estrogen has on 6:53 important effect that estrogen has on 6:53 important effect that estrogen has on bone formation and bone protection. 6:57 bone formation and bone protection. 6:57 bone formation and bone protection. Estrogen also is very important for 7:00 Estrogen also is very important for 7:00 Estrogen also is very important for insulin sensitivity. Estrogen uh 7:03 insulin sensitivity. Estrogen uh 7:03 insulin sensitivity. Estrogen uh sensitizes our cells like our muscle 7:06 sensitizes our cells like our muscle 7:06 sensitizes our cells like our muscle cells and fat cells to insulin. So as we 7:08 cells and fat cells to insulin. So as we 7:08 cells and fat cells to insulin. So as we lose estrogen oftent times we become 7:11 lose estrogen oftent times we become 7:11 lose estrogen oftent times we become insulin resistant. The other thing that 7:13 insulin resistant. The other thing that 7:14 insulin resistant. The other thing that starts happening is we store fat in 7:16 starts happening is we store fat in 7:16 starts happening is we store fat in different places. So many women notice, 7:19 different places. So many women notice, 7:19 different places. So many women notice, for example, as they get older, 7:21 for example, as they get older, 7:21 for example, as they get older, especially go through menopause, that 7:23 especially go through menopause, that 7:23 especially go through menopause, that they start storing fat in different 7:26 they start storing fat in different 7:26 they start storing fat in different places and instead of storing fat in 7:30 places and instead of storing fat in 7:30 places and instead of storing fat in their uh breasts and buttocks and 7:32 their uh breasts and buttocks and 7:32 their uh breasts and buttocks and backside and thighs, they'll often start 7:34 backside and thighs, they'll often start 7:34 backside and thighs, they'll often start storing fat in their stomach and in 7:37 storing fat in their stomach and in 7:37 storing fat in their stomach and in their abdominal region. And that is uh 7:40 their abdominal region. And that is uh 7:40 their abdominal region. And that is uh largely due to the effects of estrogen 7:44 largely due to the effects of estrogen 7:44 largely due to the effects of estrogen of low estrogen. 7:46 of low estrogen. 7:46 of low estrogen. And that in turn can drive this insulin 7:49 And that in turn can drive this insulin 7:49 And that in turn can drive this insulin resistance syndrome which can lead to 7:53 resistance syndrome which can lead to 7:53 resistance syndrome which can lead to more uh bone loss. So uh I know I'm I'm 7:57 more uh bone loss. So uh I know I'm I'm 7:57 more uh bone loss. So uh I know I'm I'm getting a little long here but I pulled 7:59 getting a little long here but I pulled 7:59 getting a little long here but I pulled up a few other uh studies that I just 8:02 up a few other uh studies that I just 8:02 up a few other uh studies that I just wanted to mention. There was a study 8:04 wanted to mention. There was a study 8:04 wanted to mention. There was a study published in the journal of clinical 8:06 published in the journal of clinical 8:06 published in the journal of clinical endocrinology and metabolism that found 8:09 endocrinology and metabolism that found 8:09 endocrinology and metabolism that found that women with insulin resistance had 8:11 that women with insulin resistance had 8:11 that women with insulin resistance had lower bone density and a higher risk of 8:14 lower bone density and a higher risk of 8:14 lower bone density and a higher risk of osteoporosis compared to women without 8:17 osteoporosis compared to women without 8:17 osteoporosis compared to women without insulin resistance. There was a study in 8:20 insulin resistance. There was a study in 8:20 insulin resistance. There was a study in the same journal that showed that men 8:24 the same journal that showed that men 8:24 the same journal that showed that men with insulin resistance had lower bone 8:26 with insulin resistance had lower bone 8:26 with insulin resistance had lower bone density and a higher risk of 8:28 density and a higher risk of 8:28 density and a higher risk of osteoporosis compared to men without 8:31 osteoporosis compared to men without 8:31 osteoporosis compared to men without insulin resistance. So this goes for 8:33 insulin resistance. So this goes for 8:33 insulin resistance. So this goes for both sexes. 8:35 both sexes. 8:35 both sexes. And um there was a study in Journal of 8:39 And um there was a study in Journal of 8:39 And um there was a study in Journal of Diabetes Research that showed some of 8:42 Diabetes Research that showed some of 8:42 Diabetes Research that showed some of the connections here between insulin 8:45 the connections here between insulin 8:45 the connections here between insulin resistance and bone loss. And some of 8:49 resistance and bone loss. And some of 8:49 resistance and bone loss. And some of the most important drivers 8:51 the most important drivers 8:51 the most important drivers are increased inflammation, which we 8:55 are increased inflammation, which we 8:55 are increased inflammation, which we probably should talk more about, 8:57 probably should talk more about, 8:57 probably should talk more about, increased oxidative stress, 9:00 increased oxidative stress, 9:00 increased oxidative stress, and decreased bone formation, all due to 9:04 and decreased bone formation, all due to 9:04 and decreased bone formation, all due to insulin resistance. So, this is a strong 9:07 insulin resistance. So, this is a strong 9:07 insulin resistance. So, this is a strong connection. And there's many other 9:09 connection. And there's many other 9:09 connection. And there's many other studies. I don't want to go through a 9:11 studies. I don't want to go through a 9:11 studies. I don't want to go through a dozen of them, but that gives you a good 9:13 dozen of them, but that gives you a good 9:13 dozen of them, but that gives you a good idea of that there is an established 9:16 idea of that there is an established 9:16 idea of that there is an established connection and some of the mechanisms. 9:19 connection and some of the mechanisms. 9:20 connection and some of the mechanisms. So, [clears throat] we can dive deeper 9:21 So, [clears throat] we can dive deeper 9:21 So, [clears throat] we can dive deeper into those, but um just uh you know, one 9:25 into those, but um just uh you know, one 9:25 into those, but um just uh you know, one thing I want to sort of put on 9:27 thing I want to sort of put on 9:27 thing I want to sort of put on everybody's radar 9:29 everybody's radar 9:29 everybody's radar is when you think about bone loss, it's 9:33 is when you think about bone loss, it's 9:33 is when you think about bone loss, it's it's not all about, you know, acid alpha 9:37 it's not all about, you know, acid alpha 9:37 it's not all about, you know, acid alpha balance or minerals. Those are important 9:39 balance or minerals. Those are important 9:39 balance or minerals. Those are important factors but we have to look at what's 9:40 factors but we have to look at what's 9:40 factors but we have to look at what's driving that some of the underlying root 9:42 driving that some of the underlying root 9:42 driving that some of the underlying root causes and one of those is uh metabolic 9:46 causes and one of those is uh metabolic 9:46 causes and one of those is uh metabolic dysfunction and insulin resistance. 9:48 dysfunction and insulin resistance. 9:48 dysfunction and insulin resistance. >> Yes and thank you. No that's the 9:50 >> Yes and thank you. No that's the 9:50 >> Yes and thank you. No that's the important piece that you know we're 9:51 important piece that you know we're 9:51 important piece that you know we're trying to look at all areas in the 9:53 trying to look at all areas in the 9:53 trying to look at all areas in the summit and what may be one of the 9:56 summit and what may be one of the 9:56 summit and what may be one of the underlying root causes so that we can 9:58 underlying root causes so that we can 9:58 underlying root causes so that we can deal with this really from the source. 10:00 deal with this really from the source. 10:00 deal with this really from the source. But the interesting thing to me about is
Why insulin resistance is often overlooked 10:04 But the interesting thing to me about is 10:04 But the interesting thing to me about is that a lot of people, you know, said 10:06 that a lot of people, you know, said 10:06 that a lot of people, you know, said like one day they just go to the doctor 10:08 like one day they just go to the doctor 10:08 like one day they just go to the doctor and they're like, "Ah, I have diabetes." 10:10 and they're like, "Ah, I have diabetes." 10:10 and they're like, "Ah, I have diabetes." You know, people don't even think about 10:13 You know, people don't even think about 10:13 You know, people don't even think about it until they hear that. You know, they 10:15 it until they hear that. You know, they 10:15 it until they hear that. You know, they may have pre-diabetes for three years, 10:17 may have pre-diabetes for three years, 10:17 may have pre-diabetes for three years, but no one really makes a big deal about 10:20 but no one really makes a big deal about 10:20 but no one really makes a big deal about it. And I think that's such a problem 10:22 it. And I think that's such a problem 10:22 it. And I think that's such a problem because, as you know, this is so 10:24 because, as you know, this is so 10:24 because, as you know, this is so preventative. And the minute, you know, 10:26 preventative. And the minute, you know, 10:26 preventative. And the minute, you know, there's just so many things we can do. 10:28 there's just so many things we can do. 10:28 there's just so many things we can do. And that's what's so exciting. But so 10:30 And that's what's so exciting. But so 10:30 And that's what's so exciting. But so why don't you share a little bit about 10:32 why don't you share a little bit about 10:32 why don't you share a little bit about that? And I'd also like you to talk 10:33 that? And I'd also like you to talk 10:33 that? And I'd also like you to talk about the values like how people can 10:36 about the values like how people can 10:36 about the values like how people can have any idea because I I really find so 10:39 have any idea because I I really find so 10:39 have any idea because I I really find so often, you know, unless they're at 10:40 often, you know, unless they're at 10:40 often, you know, unless they're at diabetes, the doctor really may not even 10:43 diabetes, the doctor really may not even 10:44 diabetes, the doctor really may not even say anything and those are valuable 10:46 say anything and those are valuable 10:46 say anything and those are valuable years and so much where we could have 10:48 years and so much where we could have 10:48 years and so much where we could have really made a big difference, not just 10:50 really made a big difference, not just 10:50 really made a big difference, not just wait till, oh yes, you have diabetes and 10:52 wait till, oh yes, you have diabetes and 10:52 wait till, oh yes, you have diabetes and all of a sudden then you have to be on a 10:54 all of a sudden then you have to be on a 10:54 all of a sudden then you have to be on a whole regimen. So why don't you talk a 10:56 whole regimen. So why don't you talk a 10:56 whole regimen. So why don't you talk a little bit about this? I'm so glad you 10:58 little bit about this? I'm so glad you 10:58 little bit about this? I'm so glad you brought that up because uh you know 11:00 brought that up because uh you know 11:00 brought that up because uh you know diabetes is diagnosed using using lab 11:03 diabetes is diagnosed using using lab 11:03 diabetes is diagnosed using using lab values. So we can do a hemoglobin A1C 11:07 values. So we can do a hemoglobin A1C 11:07 values. So we can do a hemoglobin A1C test and if it's uh 6 and a half or 11:09 test and if it's uh 6 and a half or 11:09 test and if it's uh 6 and a half or higher that's diagnostic for type two di 11:12 higher that's diagnostic for type two di 11:12 higher that's diagnostic for type two di or for any form of diabetes. If you go 11:15 or for any form of diabetes. If you go 11:15 or for any form of diabetes. If you go in and have a blood test and your 11:16 in and have a blood test and your 11:16 in and have a blood test and your fasting blood sugar is over 126 or your 11:20 fasting blood sugar is over 126 or your 11:20 fasting blood sugar is over 126 or your blood sugar at any time is over 200 uh 11:23 blood sugar at any time is over 200 uh 11:23 blood sugar at any time is over 200 uh that's diagnostic for diabetes. But 11:26 that's diagnostic for diabetes. But 11:26 that's diagnostic for diabetes. But insulin resistance is different. If you 11:29 insulin resistance is different. If you 11:29 insulin resistance is different. If you go in and ask your doctor, uh, do I have 11:31 go in and ask your doctor, uh, do I have 11:31 go in and ask your doctor, uh, do I have insulin resistance, 11:33 insulin resistance, 11:33 insulin resistance, likely they're going to make a sort of a 11:37 likely they're going to make a sort of a 11:37 likely they're going to make a sort of a a a diagnosis or they won't even really 11:39 a a diagnosis or they won't even really 11:40 a a diagnosis or they won't even really diagnose it. They might uh indicate that 11:43 diagnose it. They might uh indicate that 11:43 diagnose it. They might uh indicate that you have it based on symptoms, based on 11:46 you have it based on symptoms, based on 11:46 you have it based on symptoms, based on weight. Um, there's no accepted hard and 11:50 weight. Um, there's no accepted hard and 11:50 weight. Um, there's no accepted hard and fast diagnostic criteria for insulin 11:54 fast diagnostic criteria for insulin 11:54 fast diagnostic criteria for insulin resistance. So, if you're not 11:57 resistance. So, if you're not 11:57 resistance. So, if you're not overweight, for example, and your blood 12:00 overweight, for example, and your blood 12:00 overweight, for example, and your blood sugar is just slightly high, your doctor 12:02 sugar is just slightly high, your doctor 12:02 sugar is just slightly high, your doctor might say, "No, I don't think so." But 12:05 might say, "No, I don't think so." But 12:05 might say, "No, I don't think so." But they're really not basing that on 12:07 they're really not basing that on 12:07 they're really not basing that on anything other than your appearance and 12:10 anything other than your appearance and 12:10 anything other than your appearance and your blood sugar, which is a very late 12:12 your blood sugar, which is a very late 12:12 your blood sugar, which is a very late indicator. So, what I recommend doing is
Testing insulin resistance beyond blood sugar 12:16 indicator. So, what I recommend doing is 12:16 indicator. So, what I recommend doing is going a little bit deeper and looking at 12:19 going a little bit deeper and looking at 12:19 going a little bit deeper and looking at your your insulin levels. So, you can 12:22 your your insulin levels. So, you can 12:22 your your insulin levels. So, you can actually test insulin in the blood. Most 12:24 actually test insulin in the blood. Most 12:24 actually test insulin in the blood. Most doctors don't do it, but you can ask for 12:26 doctors don't do it, but you can ask for 12:26 doctors don't do it, but you can ask for it or do it have, you know, kind of 12:29 it or do it have, you know, kind of 12:29 it or do it have, you know, kind of circumvent that and do it yourself. But 12:31 circumvent that and do it yourself. But 12:31 circumvent that and do it yourself. But whatever you need to do, get your 12:32 whatever you need to do, get your 12:32 whatever you need to do, get your insulin tested and you can test that 12:35 insulin tested and you can test that 12:36 insulin tested and you can test that fasting or you can test it after a meal 12:39 fasting or you can test it after a meal 12:39 fasting or you can test it after a meal or after a glucose challenge, for 12:41 or after a glucose challenge, for 12:41 or after a glucose challenge, for example, kind of like you would do with 12:44 example, kind of like you would do with 12:44 example, kind of like you would do with an oral glucose tolerance test uh when 12:46 an oral glucose tolerance test uh when 12:46 an oral glucose tolerance test uh when you're pregnant. But um you can check 12:50 you're pregnant. But um you can check 12:50 you're pregnant. But um you can check insulin 12:52 insulin 12:52 insulin in the blood and that'll tell you way 12:54 in the blood and that'll tell you way 12:54 in the blood and that'll tell you way more about if you have insulin 12:56 more about if you have insulin 12:56 more about if you have insulin resistance than your blood sugar will. 12:59 resistance than your blood sugar will. 12:59 resistance than your blood sugar will. So uh what we want to see is fasting. 13:04 So uh what we want to see is fasting. 13:04 So uh what we want to see is fasting. We do want to see normal blood sugar. So 13:06 We do want to see normal blood sugar. So 13:06 We do want to see normal blood sugar. So you have to do that also. But we also 13:09 you have to do that also. But we also 13:09 you have to do that also. But we also want to see insulin that is not too 13:11 want to see insulin that is not too 13:11 want to see insulin that is not too high. So a normal insulin test on a you 13:14 high. So a normal insulin test on a you 13:14 high. So a normal insulin test on a you know on a a blood test a fasting insulin 13:17 know on a a blood test a fasting insulin 13:17 know on a a blood test a fasting insulin is between two and a half and about six 13:21 is between two and a half and about six 13:21 is between two and a half and about six and if it gets too much higher than that 13:23 and if it gets too much higher than that 13:23 and if it gets too much higher than that certainly if it gets over 10 that is uh 13:27 certainly if it gets over 10 that is uh 13:27 certainly if it gets over 10 that is uh that is very high it's hyper insulinia 13:31 that is very high it's hyper insulinia 13:31 that is very high it's hyper insulinia too much insulin in the blood and that 13:33 too much insulin in the blood and that 13:34 too much insulin in the blood and that is a sign of insulin resistance really a 13:36 is a sign of insulin resistance really a 13:36 is a sign of insulin resistance really a cardinal sign of insulin resistance if 13:39 cardinal sign of insulin resistance if 13:39 cardinal sign of insulin resistance if you do it after a meal or after a 13:41 you do it after a meal or after a 13:41 you do it after a meal or after a glucose challenge 13:42 glucose challenge 13:42 glucose challenge uh you really want your insulin to be 13:44 uh you really want your insulin to be 13:44 uh you really want your insulin to be under 30. If your postmeal insulin gets, 13:48 under 30. If your postmeal insulin gets, 13:48 under 30. If your postmeal insulin gets, you know, in 50, 60, 80, I've seen them 13:51 you know, in 50, 60, 80, I've seen them 13:51 you know, in 50, 60, 80, I've seen them over 100. Uh these are really high 13:54 over 100. Uh these are really high 13:54 over 100. Uh these are really high insulin responses. That means that your 13:56 insulin responses. That means that your 13:56 insulin responses. That means that your body is having to produce massive 13:59 body is having to produce massive 13:59 body is having to produce massive amounts of insulin to try to correct 14:02 amounts of insulin to try to correct 14:02 amounts of insulin to try to correct your blood sugar and that means you're 14:05 your blood sugar and that means you're 14:05 your blood sugar and that means you're insulin resistant. So testing insulin is 14:08 insulin resistant. So testing insulin is 14:08 insulin resistant. So testing insulin is really important. You can also look at 14:10 really important. You can also look at 14:10 really important. You can also look at other tests like triglycerides for 14:12 other tests like triglycerides for 14:12 other tests like triglycerides for example. Your triglycerides 14:15 example. Your triglycerides 14:15 example. Your triglycerides from a cardio 14:17 from a cardio 14:18 from a cardio uh protective perspective like a risk 14:21 uh protective perspective like a risk 14:21 uh protective perspective like a risk perspective. Usually the lab will give 14:24 perspective. Usually the lab will give 14:24 perspective. Usually the lab will give you a range up to 150. Uh we like to see 14:27 you a range up to 150. Uh we like to see 14:27 you a range up to 150. Uh we like to see them under 100. And I've noticed after 14:32 them under 100. And I've noticed after 14:32 them under 100. And I've noticed after 25 years in practice that my the 14:36 25 years in practice that my the 14:36 25 years in practice that my the healthiest 14:38 healthiest 14:38 healthiest clients that I have from a metabolic 14:40 clients that I have from a metabolic 14:40 clients that I have from a metabolic health perspective will have a 14:42 health perspective will have a 14:42 health perspective will have a triglyceride level between like 40 and 14:44 triglyceride level between like 40 and 14:44 triglyceride level between like 40 and 70 pretty low. And that seems to be more 14:48 70 pretty low. And that seems to be more 14:48 70 pretty low. And that seems to be more normal. That seems to be more indicative 14:49 normal. That seems to be more indicative 14:50 normal. That seems to be more indicative of a healthy liver that is insulin 14:52 of a healthy liver that is insulin 14:52 of a healthy liver that is insulin sensitive. 14:54 sensitive. 14:54 sensitive. >> Hey Margie here. As a physical 14:56 >> Hey Margie here. As a physical 14:56 >> Hey Margie here. As a physical therapist, [music] 14:57 therapist, [music] 14:57 therapist, [music] I know firsthand how important exercise 15:00 I know firsthand how important exercise 15:00 I know firsthand how important exercise is for our bones, overall health, and 15:02 is for our bones, overall health, and 15:02 is for our bones, overall health, and happiness. And unfortunately, there's a 15:05 happiness. And unfortunately, there's a 15:05 happiness. And unfortunately, there's a lot of confusion [music] 15:06 lot of confusion [music] 15:06 lot of confusion [music] on what exercises are safe and effective 15:09 on what exercises are safe and effective 15:09 on what exercises are safe and effective for people with osteoporosis. That's why 15:12 for people with osteoporosis. That's why 15:12 for people with osteoporosis. That's why I created this handout [music] that 15:14 I created this handout [music] that 15:14 I created this handout [music] that contains a 30inut video where I explain 15:17 contains a 30inut video where I explain 15:17 contains a 30inut video where I explain the concepts so you understand the dos 15:20 the concepts so you understand the dos 15:20 the concepts so you understand the dos and [music] don'ts when it comes to 15:21 and [music] don'ts when it comes to 15:21 and [music] don'ts when it comes to exercise. And this is important because 15:24 exercise. And this is important because 15:24 exercise. And this is important because this way you can go into any class and 15:26 this way you can go into any class and 15:26 this way you can go into any class and know what you should be doing and what 15:28 know what you should be doing and what 15:28 know what you should be doing and what [music] you should avoid because too 15:30 [music] you should avoid because too 15:30 [music] you should avoid because too many people are doing exercises that 15:33 many people are doing exercises that 15:33 many people are doing exercises that [music] actually increase their risk of 15:35 [music] actually increase their risk of 15:35 [music] actually increase their risk of spinal fractures. I also included videos 15:38 spinal fractures. I also included videos 15:38 spinal fractures. I also included videos of me [music] demonstrating effective 15:41 of me [music] demonstrating effective 15:41 of me [music] demonstrating effective balance, posture, and weightbearing 15:43 balance, posture, and weightbearing 15:43 balance, posture, and weightbearing exercises you can put into your day 15:46 exercises you can put into your day 15:46 exercises you can put into your day right away. [music] So, all you need to 15:48 right away. [music] So, all you need to 15:48 right away. [music] So, all you need to do to access this handout, it's free, is 15:51 do to access this handout, it's free, is 15:51 do to access this handout, it's free, is go to tinyurl.com/oststeoporosis 16:01 exercises. So, it's t i nyurl.com 16:01 exercises. So, it's t i nyurl.com again/oststeoporosisex 16:04 again/oststeoporosisex 16:04 again/oststeoporosisex exercises or you can click the [music] 16:06 exercises or you can click the [music] 16:06 exercises or you can click the [music] link in the show notes. Now, back to the 16:09 link in the show notes. Now, back to the 16:09 link in the show notes. Now, back to the show. 16:10 show. 16:10 show. >> So, those are a couple tests you can do. 16:13 >> So, those are a couple tests you can do. 16:13 >> So, those are a couple tests you can do. There are some simple calculations that 16:16 There are some simple calculations that 16:16 There are some simple calculations that you can do also and you can do these by 16:19 you can do also and you can do these by 16:19 you can do also and you can do these by hand or you can just go online and type 16:22 hand or you can just go online and type 16:22 hand or you can just go online and type in the calculator. So there's a test
HOMA-IR and metabolic health markers 16:25 in the calculator. So there's a test 16:25 in the calculator. So there's a test called homir 16:27 called homir 16:27 called homir ho ma-IR. 16:30 ho ma-IR. 16:30 ho ma-IR. It's the homeostatic model of assessment 16:33 It's the homeostatic model of assessment 16:33 It's the homeostatic model of assessment for insulin resistance. So you just type 16:35 for insulin resistance. So you just type 16:35 for insulin resistance. So you just type in that homir calculator and you'll get 16:38 in that homir calculator and you'll get 16:38 in that homir calculator and you'll get it. you need a fasting insulin and a 16:40 it. you need a fasting insulin and a 16:40 it. you need a fasting insulin and a fasting glucose and then it'll give you 16:42 fasting glucose and then it'll give you 16:42 fasting glucose and then it'll give you a calculation. And we like to see that 16:44 a calculation. And we like to see that 16:44 a calculation. And we like to see that below 1.6 16:46 below 1.6 16:46 below 1.6 um or even 1.4 to be optimal. Right 16:49 um or even 1.4 to be optimal. Right 16:49 um or even 1.4 to be optimal. Right around one is normal. If it gets over 16:51 around one is normal. If it gets over 16:51 around one is normal. If it gets over two, you know, that's a sign again of 16:53 two, you know, that's a sign again of 16:53 two, you know, that's a sign again of insulin resistance. There's another 16:56 insulin resistance. There's another 16:56 insulin resistance. There's another calculation called the um uh uh glucose 17:02 calculation called the um uh uh glucose 17:02 calculation called the um uh uh glucose triglyceride index and that one like the 17:07 triglyceride index and that one like the 17:07 triglyceride index and that one like the name implies utilizes glucose and 17:09 name implies utilizes glucose and 17:09 name implies utilizes glucose and triglycerides 17:11 triglycerides 17:11 triglycerides and it's a logarithmic calculation so 17:13 and it's a logarithmic calculation so 17:14 and it's a logarithmic calculation so best to use the online calculator but 17:17 best to use the online calculator but 17:17 best to use the online calculator but just look for that uh glucose 17:18 just look for that uh glucose 17:18 just look for that uh glucose triglyceride index and you put your glue 17:22 triglyceride index and you put your glue 17:22 triglyceride index and you put your glue fasting glucose your fasting 17:23 fasting glucose your fasting 17:23 fasting glucose your fasting triglycerides and it'll give you uh a 17:27 triglycerides and it'll give you uh a 17:27 triglycerides and it'll give you uh a you know a uh a number and we compare 17:29 you know a uh a number and we compare 17:29 you know a uh a number and we compare that to the normative data. So under 17:33 that to the normative data. So under 17:33 that to the normative data. So under four and a half there is considered 17:35 four and a half there is considered 17:35 four and a half there is considered normal. Four and a half to five is 17:39 normal. Four and a half to five is 17:39 normal. Four and a half to five is elevated usually associated with insulin 17:41 elevated usually associated with insulin 17:41 elevated usually associated with insulin resistance and over five is also 17:45 resistance and over five is also 17:45 resistance and over five is also associated with fatty liver disease. So 17:47 associated with fatty liver disease. So 17:47 associated with fatty liver disease. So these are some good tests, simple things 17:49 these are some good tests, simple things 17:49 these are some good tests, simple things that you can do to get a sense of if you 17:52 that you can do to get a sense of if you 17:52 that you can do to get a sense of if you have insulin resistance or not. 17:55 have insulin resistance or not. 17:55 have insulin resistance or not. >> And do you find that these typically are 17:57 >> And do you find that these typically are 17:57 >> And do you find that these typically are not are not done by 17:59 not are not done by 17:59 not are not done by >> never done? 18:00 >> never done? 18:00 >> never done? >> They're never done. Yeah. Some some 18:02 >> They're never done. Yeah. Some some 18:02 >> They're never done. Yeah. Some some integrative or functional medicine 18:03 integrative or functional medicine 18:04 integrative or functional medicine doctors will do them. Uh but not usually 18:06 doctors will do them. Uh but not usually 18:06 doctors will do them. Uh but not usually those calculations. Now they're used in 18:08 those calculations. Now they're used in 18:08 those calculations. Now they're used in research all the time. I mean, if you 18:10 research all the time. I mean, if you 18:10 research all the time. I mean, if you type in homir 18:12 type in homir 18:12 type in homir uh just into into Google, it's going to 18:15 uh just into into Google, it's going to 18:15 uh just into into Google, it's going to be mostly, you know, research citations 18:17 be mostly, you know, research citations 18:17 be mostly, you know, research citations that are going to come up because it's 18:19 that are going to come up because it's 18:19 that are going to come up because it's used in research all the time because 18:20 used in research all the time because 18:20 used in research all the time because the gold standard is called a uglycemic 18:22 the gold standard is called a uglycemic 18:22 the gold standard is called a uglycemic clamp that has to be done in a like a 18:24 clamp that has to be done in a like a 18:24 clamp that has to be done in a like a hospital or, you know, research facility 18:26 hospital or, you know, research facility 18:26 hospital or, you know, research facility and most researchers aren't going to do 18:29 and most researchers aren't going to do 18:29 and most researchers aren't going to do that and the home correlates pretty well 18:31 that and the home correlates pretty well 18:31 that and the home correlates pretty well with that. So, they use this 18:33 with that. So, they use this 18:33 with that. So, they use this calculation. And you can calculate it on 18:34 calculation. And you can calculate it on 18:34 calculation. And you can calculate it on yourself and figure out if you have um 18:38 yourself and figure out if you have um 18:38 yourself and figure out if you have um you know insulin resistance. And what I 18:40 you know insulin resistance. And what I 18:40 you know insulin resistance. And what I like more about it than the if or not is 18:43 like more about it than the if or not is 18:43 like more about it than the if or not is you can grade it, right? So you know 18:45 you can grade it, right? So you know 18:45 you can grade it, right? So you know let's say you start uh where you are 18:48 let's say you start uh where you are 18:48 let's say you start uh where you are right now and your homir score is say 18:51 right now and your homir score is say 18:51 right now and your homir score is say three or four and then uh after 3 months 18:55 three or four and then uh after 3 months 18:55 three or four and then uh after 3 months of doing some of the things we're about 18:57 of doing some of the things we're about 18:57 of doing some of the things we're about to talk about I hope then uh maybe your 19:00 to talk about I hope then uh maybe your 19:00 to talk about I hope then uh maybe your home score gets down to like 1.8 eight 19:02 home score gets down to like 1.8 eight 19:02 home score gets down to like 1.8 eight or two and you know you're getting 19:03 or two and you know you're getting 19:03 or two and you know you're getting better. So, it's a good way to sort of 19:05 better. So, it's a good way to sort of 19:06 better. So, it's a good way to sort of grade where you are uh along the 19:08 grade where you are uh along the 19:08 grade where you are uh along the spectrum and you want to be you want to 19:12 spectrum and you want to be you want to 19:12 spectrum and you want to be you want to be correcting this not waiting until 19:15 be correcting this not waiting until 19:15 be correcting this not waiting until your blood sugar is 150 fasting and and 19:18 your blood sugar is 150 fasting and and 19:18 your blood sugar is 150 fasting and and you know you already have type 2 19:19 you know you already have type 2 19:19 you know you already have type 2 diabetes and you know you're basically 19:22 diabetes and you know you're basically 19:22 diabetes and you know you're basically pushing a huge boulder up a hill at that 19:25 pushing a huge boulder up a hill at that 19:25 pushing a huge boulder up a hill at that point. 19:26 point. 19:26 point. So before we get into what we can do, 19:28 So before we get into what we can do, 19:28 So before we get into what we can do, which I know there's so much, can you 19:30 which I know there's so much, can you 19:30 which I know there's so much, can you just share the levels that you like 19:32 just share the levels that you like 19:32 just share the levels that you like because what I see I I mean and you said 19:35 because what I see I I mean and you said 19:35 because what I see I I mean and you said it's so prevalent in our population in 19:38 it's so prevalent in our population in 19:38 it's so prevalent in our population in terms of insulin resistance. It's not 19:40 terms of insulin resistance. It's not 19:40 terms of insulin resistance. It's not something that just happens to a few 19:41 something that just happens to a few 19:41 something that just happens to a few people. It's, you know, it's very very 19:44 people. It's, you know, it's very very 19:44 people. It's, you know, it's very very common. But what you know in terms 19:46 common. But what you know in terms 19:46 common. But what you know in terms because oftent times the doctor really 19:48 because oftent times the doctor really 19:48 because oftent times the doctor really even if it's pre-diabetes, they really 19:50 even if it's pre-diabetes, they really 19:50 even if it's pre-diabetes, they really won't say anything. Oh, you're okay. 19:52 won't say anything. Oh, you're okay. 19:52 won't say anything. Oh, you're okay. Let's just watch it. So tell us the 19:54 Let's just watch it. So tell us the 19:54 Let's just watch it. So tell us the numbers because everybody gets their 19:55 numbers because everybody gets their 19:55 numbers because everybody gets their fasting blood sugar done. So let's just 19:57 fasting blood sugar done. So let's just 19:57 fasting blood sugar done. So let's just start with also what numbers you like to 20:00 start with also what numbers you like to 20:00 start with also what numbers you like to see on the fasting blood sugar and it's 20:02 see on the fasting blood sugar and it's 20:02 see on the fasting blood sugar and it's only I know it's only a glimpse in time. 20:05 only I know it's only a glimpse in time. 20:05 only I know it's only a glimpse in time. It's only one time. So sometimes you 20:07 It's only one time. So sometimes you 20:07 It's only one time. So sometimes you know and I've noticed it could be very 20:09 know and I've noticed it could be very 20:09 know and I've noticed it could be very different different days but in general 20:11 different different days but in general 20:11 different different days but in general what what what do you like to see with 20:12 what what what do you like to see with 20:12 what what what do you like to see with that? 20:14 that? 20:14 that? >> Yeah sure. So uh so fasting glucose 20:17 >> Yeah sure. So uh so fasting glucose 20:17 >> Yeah sure. So uh so fasting glucose which you're right is part of any 20:18 which you're right is part of any 20:18 which you're right is part of any metabolic panel. Uh there's a basic 20:21 metabolic panel. Uh there's a basic 20:21 metabolic panel. Uh there's a basic metabolic panel, a comprehensive 20:23 metabolic panel, a comprehensive 20:23 metabolic panel, a comprehensive metabolic panel that doctors will do. 20:25 metabolic panel that doctors will do. 20:25 metabolic panel that doctors will do. The comprehensive includes liver enzymes 20:28 The comprehensive includes liver enzymes 20:28 The comprehensive includes liver enzymes and the basic basically or the basic is 20:31 and the basic basically or the basic is 20:31 and the basic basically or the basic is some minerals and glucose and kidney 20:34 some minerals and glucose and kidney 20:34 some minerals and glucose and kidney tests. Usually comprehensive has all 20:36 tests. Usually comprehensive has all 20:36 tests. Usually comprehensive has all that plus liver enzymes and they're 20:38 that plus liver enzymes and they're 20:38 that plus liver enzymes and they're about the same price. So I always 20:40 about the same price. So I always 20:40 about the same price. So I always recommend ask for the ask for the 20:42 recommend ask for the ask for the 20:42 recommend ask for the ask for the comprehensive if they're going to do it. 20:44 comprehensive if they're going to do it. 20:44 comprehensive if they're going to do it. Get the liver enzymes. It's good to 20:46 Get the liver enzymes. It's good to 20:46 Get the liver enzymes. It's good to watch those. And by the way, this is not 20:48 watch those. And by the way, this is not 20:48 watch those. And by the way, this is not off topic, but a little bit off your 20:50 off topic, but a little bit off your 20:50 off topic, but a little bit off your question. Liver enzymes should be uh 20:54 question. Liver enzymes should be uh 20:54 question. Liver enzymes should be uh below the middle half of the range. So, 20:56 below the middle half of the range. So, 20:56 below the middle half of the range. So, whatever that lab range is, you know, 20:58 whatever that lab range is, you know, 20:58 whatever that lab range is, you know, let's say it goes up to uh 40 on a liver 21:02 let's say it goes up to uh 40 on a liver 21:02 let's say it goes up to uh 40 on a liver enzyme, you know, you want that to be 21:04 enzyme, you know, you want that to be 21:04 enzyme, you know, you want that to be like around 20 or less, not not 39 or 21:07 like around 20 or less, not not 39 or 21:07 like around 20 or less, not not 39 or 35. So, uh liver enzymes should be 21:10 35. So, uh liver enzymes should be 21:10 35. So, uh liver enzymes should be pretty low. You really shouldn't have a 21:12 pretty low. You really shouldn't have a 21:12 pretty low. You really shouldn't have a large amount of liver enzymes. That's 21:14 large amount of liver enzymes. That's 21:14 large amount of liver enzymes. That's where the liver cells Um, and they're 21:17 where the liver cells Um, and they're 21:17 where the liver cells Um, and they're prevalent, they're present in other 21:19 prevalent, they're present in other 21:19 prevalent, they're present in other cells, too, but mostly liver cells are 21:21 cells, too, but mostly liver cells are 21:22 cells, too, but mostly liver cells are uh basically uh, you know, being 21:24 uh basically uh, you know, being 21:24 uh basically uh, you know, being destroyed and and emptying these enzymes 21:26 destroyed and and emptying these enzymes 21:26 destroyed and and emptying these enzymes into the bloodstream. So, if you've got 21:28 into the bloodstream. So, if you've got 21:28 into the bloodstream. So, if you've got a lot of those, that's a bad sign for 21:30 a lot of those, that's a bad sign for 21:30 a lot of those, that's a bad sign for your liver. But, as far as glucose goes, 21:33 your liver. But, as far as glucose goes, 21:33 your liver. But, as far as glucose goes, we want to see uh the glucose somewhere 21:36 we want to see uh the glucose somewhere 21:36 we want to see uh the glucose somewhere around 76 to 92. That's the range we use 21:40 around 76 to 92. That's the range we use 21:40 around 76 to 92. That's the range we use for fasting blood sugar. So, there is 21:43 for fasting blood sugar. So, there is 21:43 for fasting blood sugar. So, there is some variation from person to person. 83 21:46 some variation from person to person. 83 21:46 some variation from person to person. 83 is sort of like the, you know, the 21:48 is sort of like the, you know, the 21:48 is sort of like the, you know, the bullseye. Um, you know, a lot of people 21:51 bullseye. Um, you know, a lot of people 21:51 bullseye. Um, you know, a lot of people with diabetes are trying to get their 21:52 with diabetes are trying to get their 21:52 with diabetes are trying to get their blood sugar to 83 and that's uh that's 21:55 blood sugar to 83 and that's uh that's 21:55 blood sugar to 83 and that's uh that's sort of the target, but somewhere in 21:58 sort of the target, but somewhere in 21:58 sort of the target, but somewhere in that range. So 76 to 92. Once it gets up 22:01 that range. So 76 to 92. Once it gets up 22:01 that range. So 76 to 92. Once it gets up into the mid to high 90s or over a 100, 22:05 into the mid to high 90s or over a 100, 22:06 into the mid to high 90s or over a 100, there really is uh some sort of problem. 22:09 there really is uh some sort of problem. 22:09 there really is uh some sort of problem. So that's a that's a sign of what's 22:12 So that's a that's a sign of what's 22:12 So that's a that's a sign of what's called dislycemia or an imbalance in the 22:15 called dislycemia or an imbalance in the 22:15 called dislycemia or an imbalance in the blood sugar. If it's fasting, it almost 22:19 blood sugar. If it's fasting, it almost 22:19 blood sugar. If it's fasting, it almost always has to do with the liver. So the 22:22 always has to do with the liver. So the 22:22 always has to do with the liver. So the liver really controls fasting glucose 22:25 liver really controls fasting glucose 22:25 liver really controls fasting glucose more than any other organ. And it has 22:28 more than any other organ. And it has 22:28 more than any other organ. And it has much less to do with what you're eating 22:30 much less to do with what you're eating 22:30 much less to do with what you're eating on a daily basis. In other words, if 22:33 on a daily basis. In other words, if 22:33 on a daily basis. In other words, if your blood sugar this morning is 98 and 22:36 your blood sugar this morning is 98 and 22:36 your blood sugar this morning is 98 and tomorrow morning it's 91, 22:39 tomorrow morning it's 91, 22:39 tomorrow morning it's 91, um it probably didn't have that much to 22:42 um it probably didn't have that much to 22:42 um it probably didn't have that much to do with what you ate in that span. It 22:45 do with what you ate in that span. It 22:45 do with what you ate in that span. It has more to do with your your overall 22:47 has more to do with your your overall 22:47 has more to do with your your overall metabolic health. And there are other 22:49 metabolic health. And there are other 22:49 metabolic health. And there are other factors that affect your insulin 22:51 factors that affect your insulin 22:51 factors that affect your insulin sensitivity. We talked about insulin 22:53 sensitivity. We talked about insulin 22:53 sensitivity. We talked about insulin resistance and those things are things 22:56 resistance and those things are things 22:56 resistance and those things are things like sleep and stress and exercise. Yes, 23:01 like sleep and stress and exercise. Yes, 23:01 like sleep and stress and exercise. Yes, diet plays a role. Um, and long-term 23:04 diet plays a role. Um, and long-term 23:04 diet plays a role. Um, and long-term diet plays a huge impact, but from a 23:08 diet plays a huge impact, but from a 23:08 diet plays a huge impact, but from a fasting blood sugar perspective, I'm 23:10 fasting blood sugar perspective, I'm 23:10 fasting blood sugar perspective, I'm mentioning this because I see a lot of 23:11 mentioning this because I see a lot of 23:11 mentioning this because I see a lot of people, they say, "Oh my gosh, my blood 23:13 people, they say, "Oh my gosh, my blood 23:13 people, they say, "Oh my gosh, my blood sugar was 110. I wonder what I ate 23:15 sugar was 110. I wonder what I ate 23:15 sugar was 110. I wonder what I ate yesterday." And there might be a 23:18 yesterday." And there might be a 23:18 yesterday." And there might be a connection, but it's more likely it's 23:21 connection, but it's more likely it's 23:21 connection, but it's more likely it's something else. And most likely if if it 23:24 something else. And most likely if if it 23:24 something else. And most likely if if it stays relatively high all the time, it 23:28 stays relatively high all the time, it 23:28 stays relatively high all the time, it has to do with the liver. And your liver 23:30 has to do with the liver. And your liver 23:30 has to do with the liver. And your liver is likely uh insulin resistant. Your 23:33 is likely uh insulin resistant. Your 23:33 is likely uh insulin resistant. Your triglycerides are probably not 50 or 60. 23:37 triglycerides are probably not 50 or 60. 23:37 triglycerides are probably not 50 or 60. They're probably up around 90 or 100 or 23:40 They're probably up around 90 or 100 or 23:40 They're probably up around 90 or 100 or 120 or something like that. And uh 23:43 120 or something like that. And uh 23:43 120 or something like that. And uh that's a sign that your liver again is 23:48 that's a sign that your liver again is 23:48 that's a sign that your liver again is at least somewhat insulin resistant. 23:51 at least somewhat insulin resistant. 23:51 at least somewhat insulin resistant. So fasting blood sugar should be 76 to 23:55 So fasting blood sugar should be 76 to 23:56 So fasting blood sugar should be 76 to 92. Hemoglobin A1C if you have it tested 24:00 92. Hemoglobin A1C if you have it tested 24:00 92. Hemoglobin A1C if you have it tested should be between 4 and 1/2 and 5 and 24:03 should be between 4 and 1/2 and 5 and 24:03 should be between 4 and 1/2 and 5 and 1/2 closer to five or less is better. 24:07 1/2 closer to five or less is better. 24:08 1/2 closer to five or less is better. And I mentioned insulin but insulin 24:09 And I mentioned insulin but insulin 24:10 And I mentioned insulin but insulin should be between two and a half and six 24:12 should be between two and a half and six 24:12 should be between two and a half and six fasting. 24:13 fasting. 24:13 fasting. >> Okay, that's just so incredibly helpful. 24:16 >> Okay, that's just so incredibly helpful. 24:16 >> Okay, that's just so incredibly helpful. So are we ready now to go to what can we 24:19 So are we ready now to go to what can we 24:19 So are we ready now to go to what can we do? Um because first of all I just want 24:21 do? Um because first of all I just want 24:21 do? Um because first of all I just want to tell everyone this book is 24:22 to tell everyone this book is 24:22 to tell everyone this book is outstanding. I have this the ProFast 24:25 outstanding. I have this the ProFast 24:25 outstanding. I have this the ProFast diet. It's just you know you did such a 24:27 diet. It's just you know you did such a 24:27 diet. It's just you know you did such a good job and it's really a complete 24:30 good job and it's really a complete 24:30 good job and it's really a complete program. So there is help and and you've 24:32 program. So there is help and and you've 24:32 program. So there is help and and you've been so successful in really wherever 24:35 been so successful in really wherever 24:36 been so successful in really wherever you're at you can stop and you can you 24:38 you're at you can stop and you can you 24:38 you're at you can stop and you can you can really reverse type two diabetes. 24:41 can really reverse type two diabetes. 24:41 can really reverse type two diabetes. But I mean that's what's so nice about 24:42 But I mean that's what's so nice about 24:42 But I mean that's what's so nice about this. You can actually reverse that. But 24:44 this. You can actually reverse that. But 24:44 this. You can actually reverse that. But wherever you at you you don't want to 24:46 wherever you at you you don't want to 24:46 wherever you at you you don't want to get don't want to go beyond. it's so 24:48 get don't want to go beyond. it's so 24:48 get don't want to go beyond. it's so much easier to just stop, make the 24:50 much easier to just stop, make the 24:50 much easier to just stop, make the corrections, and things improve. So, 24:53 corrections, and things improve. So, 24:53 corrections, and things improve. So, that must be so rewarding for you 24:55 that must be so rewarding for you 24:55 that must be so rewarding for you because this is one field where you know 24:58 because this is one field where you know 24:58 because this is one field where you know what you're telling people can 25:00 what you're telling people can 25:00 what you're telling people can dramatically change their change their 25:02 dramatically change their change their 25:02 dramatically change their change their values. Yeah. 25:03 values. Yeah. 25:04 values. Yeah. >> Yeah. Yeah. And I think that's one of 25:05 >> Yeah. Yeah. And I think that's one of 25:05 >> Yeah. Yeah. And I think that's one of the things that drew me to diabetes care 25:07 the things that drew me to diabetes care 25:07 the things that drew me to diabetes care is that there is so much you can do to 25:10 is that there is so much you can do to 25:10 is that there is so much you can do to fix it and turn it around. even you know 25:12 fix it and turn it around. even you know 25:12 fix it and turn it around. even you know even more advanced cases uh I've seen 25:15 even more advanced cases uh I've seen 25:15 even more advanced cases uh I've seen people make absolute incredible almost 25:19 people make absolute incredible almost 25:19 people make absolute incredible almost miraculous changes and get rid of 25:21 miraculous changes and get rid of 25:21 miraculous changes and get rid of diabetes completely. So it it is not 25:23 diabetes completely. So it it is not 25:24 diabetes completely. So it it is not type one but type two and so it is 25:26 type one but type two and so it is 25:26 type one but type two and so it is possible and um and even type one can be 25:29 possible and um and even type one can be 25:29 possible and um and even type one can be you know can be managed to the point 25:31 you know can be managed to the point 25:31 you know can be managed to the point where you know you can live a 25:33 where you know you can live a 25:33 where you know you can live a extraordinarily healthy high quality 25:35 extraordinarily healthy high quality 25:35 extraordinarily healthy high quality life um and have a normal life 25:37 life um and have a normal life 25:37 life um and have a normal life expectancy um with a disease that used 25:41 expectancy um with a disease that used 25:41 expectancy um with a disease that used to be completely devastating and you 25:44 to be completely devastating and you 25:44 to be completely devastating and you know fatal uh you know and and you know 25:47 know fatal uh you know and and you know 25:47 know fatal uh you know and and you know of course some of that is with the 25:49 of course some of that is with the 25:49 of course some of that is with the advent or discovery and production and 25:51 advent or discovery and production and 25:52 advent or discovery and production and use of insulin insulin, external 25:53 use of insulin insulin, external 25:53 use of insulin insulin, external insulin, but um a lot of it has to do 25:56 insulin, but um a lot of it has to do 25:56 insulin, but um a lot of it has to do with good management of blood sugar, 25:57 with good management of blood sugar, 25:58 with good management of blood sugar, too. 25:58 too. 25:58 too. >> No, I couldn't agree more. I have a son 26:00 >> No, I couldn't agree more. I have a son 26:00 >> No, I couldn't agree more. I have a son who who has type 1 diabetes and he found 26:02 who who has type 1 diabetes and he found 26:02 who who has type 1 diabetes and he found out in college and you know, he had 26:04 out in college and you know, he had 26:04 out in college and you know, he had gained weight and they sort of just 26:06 gained weight and they sort of just 26:06 gained weight and they sort of just said, "Oh, just eat and dose yourself 26:07 said, "Oh, just eat and dose yourself 26:07 said, "Oh, just eat and dose yourself and and it didn't work." And then he 26:10 and and it didn't work." And then he 26:10 and and it didn't work." And then he ended up working with someone and who 26:14 ended up working with someone and who 26:14 ended up working with someone and who totally changed his life, you know, a 26:15 totally changed his life, you know, a 26:16 totally changed his life, you know, a coach and really figured out what to do. 26:17 coach and really figured out what to do. 26:17 coach and really figured out what to do. So, it does it it really, you know, he's 26:20 So, it does it it really, you know, he's 26:20 So, it does it it really, you know, he's he's thriving now, but It was because 26:22 he's thriving now, but It was because 26:22 he's thriving now, but It was because of, you know, some certain things that 26:24 of, you know, some certain things that 26:24 of, you know, some certain things that you teach as well that really made a big 26:26 you teach as well that really made a big 26:26 you teach as well that really made a big difference and that's actually what 26:27 difference and that's actually what 26:27 difference and that's actually what motivated me to go back to school to 26:29 motivated me to go back to school to 26:29 motivated me to go back to school to learn nutrition and become 26:31 learn nutrition and become 26:31 learn nutrition and become >> Oh, that's incredible. 26:32 >> Oh, that's incredible. 26:32 >> Oh, that's incredible. >> Yeah. Because I saw, you know, I was a 26:34 >> Yeah. Because I saw, you know, I was a 26:34 >> Yeah. Because I saw, you know, I was a physical therapist, but I saw I thought, 26:36 physical therapist, but I saw I thought, 26:36 physical therapist, but I saw I thought, oh my gosh, that's the missing piece in 26:37 oh my gosh, that's the missing piece in 26:37 oh my gosh, that's the missing piece in osteoporosis. I have to learn what 26:40 osteoporosis. I have to learn what 26:40 osteoporosis. I have to learn what helped him so much anyway, but that's 26:42 helped him so much anyway, but that's 26:42 helped him so much anyway, but that's another story. But so let's I just want 26:44 another story. But so let's I just want 26:44 another story. But so let's I just want to start. So before we go into the steps 26:46 to start. So before we go into the steps 26:46 to start. So before we go into the steps that you're going to share that people 26:47 that you're going to share that people 26:47 that you're going to share that people can do, let's just can we talk about
Supporting liver health and reducing insulin resistance 26:48 can do, let's just can we talk about 26:48 can do, let's just can we talk about this liver thing because you know most 26:50 this liver thing because you know most 26:50 this liver thing because you know most people have no idea like okay my fasting 26:53 people have no idea like okay my fasting 26:53 people have no idea like okay my fasting sugar is high. What you know and you 26:55 sugar is high. What you know and you 26:55 sugar is high. What you know and you were mentioning it's the liver. What 26:57 were mentioning it's the liver. What 26:57 were mentioning it's the liver. What steps could people take with their 26:58 steps could people take with their 26:58 steps could people take with their liver? 27:00 liver? 27:00 liver? >> Yeah. So I think you know we want to do 27:02 >> Yeah. So I think you know we want to do 27:02 >> Yeah. So I think you know we want to do everything we can to make the liver 27:04 everything we can to make the liver 27:04 everything we can to make the liver healthy. So we talked about the 27:05 healthy. So we talked about the 27:05 healthy. So we talked about the connections between insulin resistance 27:08 connections between insulin resistance 27:08 connections between insulin resistance and osteoporosis and bone loss. two of 27:11 and osteoporosis and bone loss. two of 27:11 and osteoporosis and bone loss. two of them being inflammation and oxidative 27:13 them being inflammation and oxidative 27:13 them being inflammation and oxidative stress and those two things uh create a 27:17 stress and those two things uh create a 27:17 stress and those two things uh create a lot of problems in the liver. So 27:19 lot of problems in the liver. So 27:19 lot of problems in the liver. So inflammation 27:21 inflammation 27:21 inflammation uh blocks insulin signaling in liver 27:25 uh blocks insulin signaling in liver 27:25 uh blocks insulin signaling in liver cells and oxidative stress uh blocks 27:29 cells and oxidative stress uh blocks 27:29 cells and oxidative stress uh blocks insulin signaling in liver cells and 27:31 insulin signaling in liver cells and 27:31 insulin signaling in liver cells and both lead to insulin resistance and it 27:34 both lead to insulin resistance and it 27:34 both lead to insulin resistance and it becomes sort of a vicious cycle. So uh 27:37 becomes sort of a vicious cycle. So uh 27:38 becomes sort of a vicious cycle. So uh so those two things are really important 27:40 so those two things are really important 27:40 so those two things are really important is reducing inflammation and trying to 27:44 is reducing inflammation and trying to 27:44 is reducing inflammation and trying to reduce and manage oxidative stress. Now 27:47 reduce and manage oxidative stress. Now 27:48 reduce and manage oxidative stress. Now again there are uh like these vicious 27:51 again there are uh like these vicious 27:51 again there are uh like these vicious cycles. So oxidative stress can lead to 27:54 cycles. So oxidative stress can lead to 27:54 cycles. So oxidative stress can lead to insulin resistance can lead to high 27:56 insulin resistance can lead to high 27:56 insulin resistance can lead to high blood sugar which causes more oxidative 27:58 blood sugar which causes more oxidative 27:58 blood sugar which causes more oxidative stress and it goes round and round. Same 28:01 stress and it goes round and round. Same 28:01 stress and it goes round and round. Same thing with inflammation, but we can 28:03 thing with inflammation, but we can 28:03 thing with inflammation, but we can still get in there and try to sort of 28:05 still get in there and try to sort of 28:05 still get in there and try to sort of break that cycle. And I think that's, 28:08 break that cycle. And I think that's, 28:08 break that cycle. And I think that's, you know, one of the most important 28:09 you know, one of the most important 28:09 you know, one of the most important things we can do. So uh you know we look 28:12 things we can do. So uh you know we look 28:12 things we can do. So uh you know we look at the three main drivers for insulin 28:15 at the three main drivers for insulin 28:15 at the three main drivers for insulin resistance in the liver are chronic 28:18 resistance in the liver are chronic 28:18 resistance in the liver are chronic inflammation, osteo stress or toxins 28:22 inflammation, osteo stress or toxins 28:22 inflammation, osteo stress or toxins and uh the third one is what's called 28:25 and uh the third one is what's called 28:25 and uh the third one is what's called lipotoxicity 28:27 lipotoxicity 28:27 lipotoxicity which is fat accumulation in the liver 28:30 which is fat accumulation in the liver 28:30 which is fat accumulation in the liver cells themselves. So this isn't fat on 28:32 cells themselves. So this isn't fat on 28:32 cells themselves. So this isn't fat on the back of your arms or fat on your 28:34 the back of your arms or fat on your 28:34 the back of your arms or fat on your thighs or your buttocks. This is fat 28:36 thighs or your buttocks. This is fat 28:36 thighs or your buttocks. This is fat inside the liver in the liver cells and 28:40 inside the liver in the liver cells and 28:40 inside the liver in the liver cells and uh that usually happens somewhat 28:42 uh that usually happens somewhat 28:42 uh that usually happens somewhat genetically but uh oftentimes happens 28:46 genetically but uh oftentimes happens 28:46 genetically but uh oftentimes happens with the wrong diet with not enough 28:48 with the wrong diet with not enough 28:48 with the wrong diet with not enough exercise with high stress and high 28:50 exercise with high stress and high 28:50 exercise with high stress and high cortisol levels and with overconumption 28:54 cortisol levels and with overconumption 28:54 cortisol levels and with overconumption of high energy foods. 28:57 of high energy foods. 28:57 of high energy foods. So once it's there that's usually how it 29:00 So once it's there that's usually how it 29:00 So once it's there that's usually how it gets there. Once it's there, uh, we want 29:04 gets there. Once it's there, uh, we want 29:04 gets there. Once it's there, uh, we want to try to encourage the liver to burn 29:07 to try to encourage the liver to burn 29:07 to try to encourage the liver to burn through that fat as much as possible. 29:10 through that fat as much as possible. 29:10 through that fat as much as possible. And that's what ProFast diet is all 29:12 And that's what ProFast diet is all 29:12 And that's what ProFast diet is all about, by the way, because it's not 29:13 about, by the way, because it's not 29:13 about, by the way, because it's not meant to be like a lifelong maintenance 29:15 meant to be like a lifelong maintenance 29:15 meant to be like a lifelong maintenance diet. It's a strategy to sort of force 29:19 diet. It's a strategy to sort of force 29:19 diet. It's a strategy to sort of force the body to burn through those deep 29:21 the body to burn through those deep 29:21 the body to burn through those deep recesses of fat that it maybe doesn't 29:23 recesses of fat that it maybe doesn't 29:23 recesses of fat that it maybe doesn't want to tap into or that it's not sort 29:26 want to tap into or that it's not sort 29:26 want to tap into or that it's not sort of programmed to tap into. Um, and 29:28 of programmed to tap into. Um, and 29:28 of programmed to tap into. Um, and that's a sort of a highly uh 29:30 that's a sort of a highly uh 29:30 that's a sort of a highly uh energyrestricted 29:32 energyrestricted 29:32 energyrestricted diet. If you, you know, want to learn 29:34 diet. If you, you know, want to learn 29:34 diet. If you, you know, want to learn more about it, you can check it out. 29:36 more about it, you can check it out. 29:36 more about it, you can check it out. But, um, but that's what that's designed 29:38 But, um, but that's what that's designed 29:38 But, um, but that's what that's designed to do is to kind of help burn that fat 29:40 to do is to kind of help burn that fat 29:40 to do is to kind of help burn that fat out of the liver. And that's that's 29:42 out of the liver. And that's that's 29:42 out of the liver. And that's that's something that's really important that 29:45 something that's really important that 29:45 something that's really important that can be done through fasting strategies. 29:47 can be done through fasting strategies. 29:47 can be done through fasting strategies. Um, you know, as long as you're, you 29:49 Um, you know, as long as you're, you 29:49 Um, you know, as long as you're, you know, fasting is healthy for you. We can 29:52 know, fasting is healthy for you. We can 29:52 know, fasting is healthy for you. We can certainly talk more about that if you 29:53 certainly talk more about that if you 29:53 certainly talk more about that if you want to. um any type of energy 29:56 want to. um any type of energy 29:56 want to. um any type of energy restricted uh diet like for example 29:59 restricted uh diet like for example 29:59 restricted uh diet like for example there's fasting mimicking diet uh you 30:02 there's fasting mimicking diet uh you 30:02 there's fasting mimicking diet uh you know there's other strategies that 30:03 know there's other strategies that 30:03 know there's other strategies that people can use intermittent fasting is 30:06 people can use intermittent fasting is 30:06 people can use intermittent fasting is one of them and pro-fast diet is you 30:09 one of them and pro-fast diet is you 30:09 one of them and pro-fast diet is you know these are called modified fasts and 30:11 know these are called modified fasts and 30:11 know these are called modified fasts and those can be helpful um just uh reducing 30:15 those can be helpful um just uh reducing 30:15 those can be helpful um just uh reducing carbohydrate in the diet not for the 30:18 carbohydrate in the diet not for the 30:18 carbohydrate in the diet not for the rest of your life but at least until you 30:21 rest of your life but at least until you 30:21 rest of your life but at least until you burn through that fat in the liver a lot 30:23 burn through that fat in the liver a lot 30:23 burn through that fat in the liver a lot of people think fat fat in the liver. 30:25 of people think fat fat in the liver. 30:25 of people think fat fat in the liver. Does that come from eating fat? It 30:27 Does that come from eating fat? It 30:27 Does that come from eating fat? It really doesn't. Dietary fat gets burned 30:30 really doesn't. Dietary fat gets burned 30:30 really doesn't. Dietary fat gets burned or stored in fat cells. Doesn't go to 30:32 or stored in fat cells. Doesn't go to 30:32 or stored in fat cells. Doesn't go to the liver. It's the it's the 30:35 the liver. It's the it's the 30:35 the liver. It's the it's the carbohydrate, particularly the sugar and 30:37 carbohydrate, particularly the sugar and 30:37 carbohydrate, particularly the sugar and most particularly the fructose that goes 30:39 most particularly the fructose that goes 30:39 most particularly the fructose that goes to the liver. Um if you're healthy, 30:43 to the liver. Um if you're healthy, 30:43 to the liver. Um if you're healthy, metabolically healthy, it'll get burned 30:45 metabolically healthy, it'll get burned 30:45 metabolically healthy, it'll get burned or stored as as glycogen. But if you're 30:48 or stored as as glycogen. But if you're 30:48 or stored as as glycogen. But if you're not, if you're starting to lose 30:50 not, if you're starting to lose 30:50 not, if you're starting to lose metabolic health, it gets turned into 30:52 metabolic health, it gets turned into 30:52 metabolic health, it gets turned into fat. That's what leads to those high 30:54 fat. That's what leads to those high 30:54 fat. That's what leads to those high triglycerides and that fat accumulation 30:57 triglycerides and that fat accumulation 30:57 triglycerides and that fat accumulation in the liver. So, so we want to um 30:59 in the liver. So, so we want to um 30:59 in the liver. So, so we want to um restrict sugar for sure at least for a 31:03 restrict sugar for sure at least for a 31:03 restrict sugar for sure at least for a while and uh fructose in particular uh 31:07 while and uh fructose in particular uh 31:07 while and uh fructose in particular uh particularly processed refined fructose 31:09 particularly processed refined fructose 31:10 particularly processed refined fructose that is sort of out of its cellular 31:12 that is sort of out of its cellular 31:12 that is sort of out of its cellular matrix and and goes right to the liver 31:15 matrix and and goes right to the liver 31:15 matrix and and goes right to the liver gives us a huge hit um and reduce 31:19 gives us a huge hit um and reduce 31:19 gives us a huge hit um and reduce inflammation. you know that can be done 31:21 inflammation. you know that can be done 31:21 inflammation. you know that can be done accomplished by healing the gut by uh 31:25 accomplished by healing the gut by uh 31:25 accomplished by healing the gut by uh reducing food allergies or 31:27 reducing food allergies or 31:27 reducing food allergies or sensitivities. 31:28 sensitivities. 31:28 sensitivities. uh we're addressing those. Uh there are 31:31 uh we're addressing those. Uh there are 31:31 uh we're addressing those. Uh there are certain supplements which can be helpful 31:33 certain supplements which can be helpful 31:33 certain supplements which can be helpful to reduce inflammation, things like 31:35 to reduce inflammation, things like 31:35 to reduce inflammation, things like curcumin and black seed oil and green 31:37 curcumin and black seed oil and green 31:37 curcumin and black seed oil and green tea extract and others. And um we want 31:42 tea extract and others. And um we want 31:42 tea extract and others. And um we want to try to live an anti-inflammatory 31:43 to try to live an anti-inflammatory 31:43 to try to live an anti-inflammatory lifestyle. And then the uh and then the 31:46 lifestyle. And then the uh and then the 31:46 lifestyle. And then the uh and then the the third thing I mentioned is that 31:48 the third thing I mentioned is that 31:48 the third thing I mentioned is that oxidative stress. So, uh, you know, we 31:51 oxidative stress. So, uh, you know, we 31:51 oxidative stress. So, uh, you know, we want to try to breathe clean air and, 31:54 want to try to breathe clean air and, 31:54 want to try to breathe clean air and, uh, you know, eat good quality food so 31:57 uh, you know, eat good quality food so 31:57 uh, you know, eat good quality food so we're producing less, uh, toxins and 32:01 we're producing less, uh, toxins and 32:01 we're producing less, uh, toxins and we're intaking less toxins. And then we 32:03 we're intaking less toxins. And then we 32:03 we're intaking less toxins. And then we can protect our liver cells with things 32:05 can protect our liver cells with things 32:05 can protect our liver cells with things like lipoic acid and, uh, benotamin, 32:10 like lipoic acid and, uh, benotamin, 32:10 like lipoic acid and, uh, benotamin, which is a a fats soluble B1 that is 32:13 which is a a fats soluble B1 that is 32:13 which is a a fats soluble B1 that is very protective to liver cells. things 32:16 very protective to liver cells. things 32:16 very protective to liver cells. things like uh milk thistle or silarin has been 32:18 like uh milk thistle or silarin has been 32:18 like uh milk thistle or silarin has been shown to be protective for liver cells. 32:21 shown to be protective for liver cells. 32:21 shown to be protective for liver cells. Uh glutathione either sublingual or 32:25 Uh glutathione either sublingual or 32:25 Uh glutathione either sublingual or through something like an acetylcyine 32:27 through something like an acetylcyine 32:27 through something like an acetylcyine which drives natural glutathione 32:29 which drives natural glutathione 32:29 which drives natural glutathione production can um help boost glutathione 32:33 production can um help boost glutathione 32:33 production can um help boost glutathione which can protect our liver cells from 32:35 which can protect our liver cells from 32:35 which can protect our liver cells from oxidative stress. So, I know there's a 32:37 oxidative stress. So, I know there's a 32:38 oxidative stress. So, I know there's a lot there if you want to unpack some of 32:39 lot there if you want to unpack some of 32:39 lot there if you want to unpack some of that or, you know, we can kind of move 32:41 that or, you know, we can kind of move 32:41 that or, you know, we can kind of move on, but uh that's those are probably the 32:43 on, but uh that's those are probably the 32:44 on, but uh that's those are probably the most effective ways to support liver 32:45 most effective ways to support liver 32:45 most effective ways to support liver health. 32:46 health. 32:46 health. >> No, I think that's great. I just wanted 32:48 >> No, I think that's great. I just wanted 32:48 >> No, I think that's great. I just wanted to give people some things that they can 32:51 to give people some things that they can 32:51 to give people some things that they can start doing in terms of, you know, if 32:53 start doing in terms of, you know, if 32:53 start doing in terms of, you know, if that's the case that they find their 32:54 that's the case that they find their 32:54 that's the case that they find their resting blood sugar is is high. Um, but 32:58 resting blood sugar is is high. Um, but 32:58 resting blood sugar is is high. Um, but let's go on because I think, you know, 32:59 let's go on because I think, you know, 32:59 let's go on because I think, you know, let's talk about a few of the concepts 33:01 let's talk about a few of the concepts 33:01 let's talk about a few of the concepts that in in the pro diet that have really 33:04 that in in the pro diet that have really 33:04 that in in the pro diet that have really that you've seen really turned the 33:06 that you've seen really turned the 33:06 that you've seen really turned the needle. So, I don't know if you want to 33:07 needle. So, I don't know if you want to 33:07 needle. So, I don't know if you want to talk about intermittent fasting a little 33:10 talk about intermittent fasting a little 33:10 talk about intermittent fasting a little bit. 33:10 bit. 33:10 bit. >> So, we talk about this concept of health
The biggest health lever: improving body composition 33:12 >> So, we talk about this concept of health 33:12 >> So, we talk about this concept of health leverage and I think it's important to 33:15 leverage and I think it's important to 33:15 leverage and I think it's important to think about this. So, we want to use the 33:17 think about this. So, we want to use the 33:17 think about this. So, we want to use the longest levers possible. Um, a lot of my 33:20 longest levers possible. Um, a lot of my 33:20 longest levers possible. Um, a lot of my clients are very health consscious 33:21 clients are very health consscious 33:21 clients are very health consscious people. I'm sure yours are too, Margie. 33:23 people. I'm sure yours are too, Margie. 33:23 people. I'm sure yours are too, Margie. And they come in sort of with this 33:26 And they come in sort of with this 33:26 And they come in sort of with this encyclopedic knowledge of, you know, 33:29 encyclopedic knowledge of, you know, 33:29 encyclopedic knowledge of, you know, health from watching podcasts and 33:30 health from watching podcasts and 33:30 health from watching podcasts and summits like this. And they'll um, you 33:33 summits like this. And they'll um, you 33:33 summits like this. And they'll um, you know, they'll be doing all sorts of 33:34 know, they'll be doing all sorts of 33:34 know, they'll be doing all sorts of things like 33:36 things like 33:36 things like um avoiding oxalates or avoiding um, you 33:41 um avoiding oxalates or avoiding um, you 33:41 um avoiding oxalates or avoiding um, you know, certain chemicals in their food, 33:43 know, certain chemicals in their food, 33:43 know, certain chemicals in their food, eating only grass-fed organic meats, uh, 33:46 eating only grass-fed organic meats, uh, 33:46 eating only grass-fed organic meats, uh, that kind of thing. And they'll be 33:47 that kind of thing. And they'll be 33:47 that kind of thing. And they'll be trying, you know, supplements that I've 33:50 trying, you know, supplements that I've 33:50 trying, you know, supplements that I've never even heard of sometimes. And there 33:53 never even heard of sometimes. And there 33:53 never even heard of sometimes. And there are, you know, all that stuff has its 33:56 are, you know, all that stuff has its 33:56 are, you know, all that stuff has its place and it can be beneficial. But what 33:58 place and it can be beneficial. But what 33:58 place and it can be beneficial. But what we try to do is kind of narrow down 34:01 we try to do is kind of narrow down 34:02 we try to do is kind of narrow down what, you know, what one thing can you 34:04 what, you know, what one thing can you 34:04 what, you know, what one thing can you change is going to have the biggest 34:06 change is going to have the biggest 34:06 change is going to have the biggest impact on your health now that's going 34:08 impact on your health now that's going 34:08 impact on your health now that's going to move the needle, so to speak, the 34:10 to move the needle, so to speak, the 34:10 to move the needle, so to speak, the most in the shortest amount of time. You 34:12 most in the shortest amount of time. You 34:12 most in the shortest amount of time. You know, what's the longest lever that we 34:14 know, what's the longest lever that we 34:14 know, what's the longest lever that we can, you know, push on that's going to 34:17 can, you know, push on that's going to 34:17 can, you know, push on that's going to really move you? And I think for 34:19 really move you? And I think for 34:19 really move you? And I think for diabetes and metabolic health, it's body 34:21 diabetes and metabolic health, it's body 34:21 diabetes and metabolic health, it's body composition. So, you know, we have to 34:23 composition. So, you know, we have to 34:23 composition. So, you know, we have to think in terms of decrease fat mass, 34:27 think in terms of decrease fat mass, 34:27 think in terms of decrease fat mass, build lean mass or muscle mass. And I 34:29 build lean mass or muscle mass. And I 34:29 build lean mass or muscle mass. And I know that sounds ultra simple and it's 34:32 know that sounds ultra simple and it's 34:32 know that sounds ultra simple and it's not as, you know, maybe sexy as some of 34:35 not as, you know, maybe sexy as some of 34:35 not as, you know, maybe sexy as some of the other things, but it really is 34:38 the other things, but it really is 34:38 the other things, but it really is crucial and it's it's it's, you know, 34:40 crucial and it's it's it's, you know, 34:40 crucial and it's it's it's, you know, one of the longest levers we have. So, 34:43 one of the longest levers we have. So, 34:43 one of the longest levers we have. So, um, you know, don't overlook that. you 34:46 um, you know, don't overlook that. you 34:46 um, you know, don't overlook that. you know, if you've got that sort of 12 34:49 know, if you've got that sort of 12 34:49 know, if you've got that sort of 12 pounds of, you know, extra fat around 34:52 pounds of, you know, extra fat around 34:52 pounds of, you know, extra fat around the belly that, you know, you've been 34:53 the belly that, you know, you've been 34:53 the belly that, you know, you've been working on for a while and you're like, 34:55 working on for a while and you're like, 34:55 working on for a while and you're like, "Ah, I'll never get rid of this." Um, 34:58 "Ah, I'll never get rid of this." Um, 34:58 "Ah, I'll never get rid of this." Um, and you've moved on to, 35:00 and you've moved on to, 35:00 and you've moved on to, you know, wild caught fish and, you 35:03 you know, wild caught fish and, you 35:03 you know, wild caught fish and, you know, supplements out of the rainforest, 35:05 know, supplements out of the rainforest, 35:05 know, supplements out of the rainforest, exotic, you know, supplements from the 35:07 exotic, you know, supplements from the 35:07 exotic, you know, supplements from the rainforest. Um, you might want to go 35:09 rainforest. Um, you might want to go 35:09 rainforest. Um, you might want to go back and reook at at the body 35:11 back and reook at at the body 35:11 back and reook at at the body composition. And there are ways to, you 35:15 composition. And there are ways to, you 35:15 composition. And there are ways to, you know, to get rid of that stuff, but it 35:17 know, to get rid of that stuff, but it 35:17 know, to get rid of that stuff, but it it takes work for sure. And you got to 35:19 it takes work for sure. And you got to 35:19 it takes work for sure. And you got to kind of lean into it more sometimes. And 35:21 kind of lean into it more sometimes. And 35:21 kind of lean into it more sometimes. And then don't forget the other side of the 35:23 then don't forget the other side of the 35:23 then don't forget the other side of the equation, which is lean mass. Lean mass 35:26 equation, which is lean mass. Lean mass 35:26 equation, which is lean mass. Lean mass is ultra important when it comes to 35:29 is ultra important when it comes to 35:29 is ultra important when it comes to blood sugar regulation, and we lose it 35:31 blood sugar regulation, and we lose it 35:31 blood sugar regulation, and we lose it as we get older. um from a bone health 35:34 as we get older. um from a bone health 35:34 as we get older. um from a bone health perspective, you know, how important it 35:36 perspective, you know, how important it 35:36 perspective, you know, how important it is to have good muscle mass and good, 35:38 is to have good muscle mass and good, 35:38 is to have good muscle mass and good, you know, and the exercise that goes, 35:41 you know, and the exercise that goes, 35:41 you know, and the exercise that goes, you know, with that to build it. So, you 35:43 you know, with that to build it. So, you 35:43 you know, with that to build it. So, you know, it's you're going to you're going 35:44 know, it's you're going to you're going 35:44 know, it's you're going to you're going to get so many benefits from doing what 35:47 to get so many benefits from doing what 35:47 to get so many benefits from doing what it takes to build lean mass and um and 35:52 it takes to build lean mass and um and 35:52 it takes to build lean mass and um and it's going to pay huge dividends from a 35:54 it's going to pay huge dividends from a 35:54 it's going to pay huge dividends from a metabolic health perspective. Your 35:56 metabolic health perspective. Your 35:56 metabolic health perspective. Your muscles are your largest disposer of 35:59 muscles are your largest disposer of 35:59 muscles are your largest disposer of glucose in the body. something like 70 36:02 glucose in the body. something like 70 36:02 glucose in the body. something like 70 to 80% of the glucose that you consume 36:05 to 80% of the glucose that you consume 36:06 to 80% of the glucose that you consume and produce is going to get used by your 36:09 and produce is going to get used by your 36:09 and produce is going to get used by your muscles. Now the brain is a more 36:12 muscles. Now the brain is a more 36:12 muscles. Now the brain is a more expensive tissue. It will use more per 36:15 expensive tissue. It will use more per 36:15 expensive tissue. It will use more per cell or per per cubic centimeter, but 36:19 cell or per per cubic centimeter, but 36:19 cell or per per cubic centimeter, but you have a lot more muscles than you do 36:21 you have a lot more muscles than you do 36:21 you have a lot more muscles than you do brain. And your muscles are going to 36:23 brain. And your muscles are going to 36:23 brain. And your muscles are going to burn most of the glucose in your body. 36:25 burn most of the glucose in your body. 36:25 burn most of the glucose in your body. So, the more muscle you can build, and 36:27 So, the more muscle you can build, and 36:27 So, the more muscle you can build, and I'm again, I'm not suggesting you 36:29 I'm again, I'm not suggesting you 36:29 I'm again, I'm not suggesting you become, you know, a massive bodybuilder, 36:31 become, you know, a massive bodybuilder, 36:31 become, you know, a massive bodybuilder, but the more lean mass you can build 36:33 but the more lean mass you can build 36:33 but the more lean mass you can build through the right exercise, 36:36 through the right exercise, 36:36 through the right exercise, the uh more glucose you're going to 36:38 the uh more glucose you're going to 36:38 the uh more glucose you're going to dispose of, your metabolic rate 36:40 dispose of, your metabolic rate 36:40 dispose of, your metabolic rate increases, your mitochondrial 36:43 increases, your mitochondrial 36:44 increases, your mitochondrial um activity increases, your insulin 36:46 um activity increases, your insulin 36:46 um activity increases, your insulin receptor number and activity increases. 36:49 receptor number and activity increases. 36:50 receptor number and activity increases. So all of that is very beneficial for 36:53 So all of that is very beneficial for 36:53 So all of that is very beneficial for increasing what we call metabolic 36:55 increasing what we call metabolic 36:55 increasing what we call metabolic flexibility. 36:56 flexibility. 36:56 flexibility. So body composition is a big one and 36:59 So body composition is a big one and 36:59 So body composition is a big one and again you know by not by mistake the 37:04 again you know by not by mistake the 37:04 again you know by not by mistake the prof diet book is all about changing 37:07 prof diet book is all about changing 37:07 prof diet book is all about changing body composition. It's sort of again 37:09 body composition. It's sort of again 37:10 body composition. It's sort of again forcing the body to burn through the uh 37:14 forcing the body to burn through the uh 37:14 forcing the body to burn through the uh you know that stored fat that is 37:16 you know that stored fat that is 37:16 you know that stored fat that is sometimes hard to get at in the 37:19 sometimes hard to get at in the 37:19 sometimes hard to get at in the midsection in the visca and the organs 37:22 midsection in the visca and the organs 37:22 midsection in the visca and the organs and uh and then on the other side of the 37:24 and uh and then on the other side of the 37:24 and uh and then on the other side of the equation it's building some more lean 37:27 equation it's building some more lean 37:27 equation it's building some more lean mass and muscle to improve glucose 37:31 mass and muscle to improve glucose 37:31 mass and muscle to improve glucose utilization. 37:33 utilization. 37:33 utilization. Okay, we could talk forever, but I did 37:35 Okay, we could talk forever, but I did 37:35 Okay, we could talk forever, but I did have one question with the because 37:36 have one question with the because 37:36 have one question with the because everybody, you know, worries especially 37:39 everybody, you know, worries especially 37:39 everybody, you know, worries especially are they going to get their nutrients, 37:40 are they going to get their nutrients, 37:40 are they going to get their nutrients, you know, if they change the fasting 37:42 you know, if they change the fasting 37:42 you know, if they change the fasting window and this has really helped so 37:44 window and this has really helped so 37:44 window and this has really helped so many people. I know you discussed this 37:45 many people. I know you discussed this 37:45 many people. I know you discussed this in detail in your book, but just maybe
Fasting, nutrient-dense foods, and metabolism 37:48 in detail in your book, but just maybe 37:48 in detail in your book, but just maybe just share real briefly how about the 37:51 just share real briefly how about the 37:51 just share real briefly how about the fasting where people could start if they 37:53 fasting where people could start if they 37:53 fasting where people could start if they wanted to try to because there are a lot 37:54 wanted to try to because there are a lot 37:54 wanted to try to because there are a lot of people who eat right before they go 37:56 of people who eat right before they go 37:56 of people who eat right before they go to sleep and there are people who eat 37:57 to sleep and there are people who eat 37:57 to sleep and there are people who eat all day and you know sometimes just 37:59 all day and you know sometimes just 37:59 all day and you know sometimes just changing that up can make such a big 38:01 changing that up can make such a big 38:01 changing that up can make such a big difference. 38:02 difference. 38:02 difference. Yeah. So, think about your food um 38:04 Yeah. So, think about your food um 38:04 Yeah. So, think about your food um logically uh you know for kind of what 38:07 logically uh you know for kind of what 38:07 logically uh you know for kind of what it's for. And it's it basically provides 38:10 it's for. And it's it basically provides 38:10 it's for. And it's it basically provides uh two main things, nutrition 38:13 uh two main things, nutrition 38:13 uh two main things, nutrition and energy. And so based on uh what our 38:19 and energy. And so based on uh what our 38:19 and energy. And so based on uh what our goals are, we try to we want to try to 38:22 goals are, we try to we want to try to 38:22 goals are, we try to we want to try to balance our eating strategy 38:25 balance our eating strategy 38:25 balance our eating strategy uh thinking about those two things. So 38:27 uh thinking about those two things. So 38:27 uh thinking about those two things. So nutrients are really important. We all 38:30 nutrients are really important. We all 38:30 nutrients are really important. We all need them. And so we always want to eat 38:32 need them. And so we always want to eat 38:32 need them. And so we always want to eat nutrientdense, nutrient-rich foods. Um, 38:37 nutrientdense, nutrient-rich foods. Um, 38:37 nutrientdense, nutrient-rich foods. Um, one thing that there's some confusion on 38:40 one thing that there's some confusion on 38:40 one thing that there's some confusion on is which nutrients do we count? And I 38:43 is which nutrients do we count? And I 38:43 is which nutrients do we count? And I believe we need to count not only 38:45 believe we need to count not only 38:45 believe we need to count not only vitamins and minerals, but also fatty 38:48 vitamins and minerals, but also fatty 38:48 vitamins and minerals, but also fatty acids and amino acids because those are 38:52 acids and amino acids because those are 38:52 acids and amino acids because those are required 38:53 required 38:53 required essential nutrients and uh those are 38:57 essential nutrients and uh those are 38:57 essential nutrients and uh those are part of our you know nutrient matrix. So 39:01 part of our you know nutrient matrix. So 39:01 part of our you know nutrient matrix. So when you add those into the mix, the 39:04 when you add those into the mix, the 39:04 when you add those into the mix, the most nutrient-dense foods are going to 39:06 most nutrient-dense foods are going to 39:06 most nutrient-dense foods are going to be your uh fibrous 39:10 be your uh fibrous 39:10 be your uh fibrous uh vegetables, leafy greens, uh 39:13 uh vegetables, leafy greens, uh 39:13 uh vegetables, leafy greens, uh cruciferous vegetables, those types, you 39:15 cruciferous vegetables, those types, you 39:16 cruciferous vegetables, those types, you know, the salad greens, uh the 39:18 know, the salad greens, uh the 39:18 know, the salad greens, uh the vegetables that uh you you know you 39:21 vegetables that uh you you know you 39:21 vegetables that uh you you know you already know are healthy. 39:23 already know are healthy. 39:23 already know are healthy. And meats, believe it or not, a lot of 39:25 And meats, believe it or not, a lot of 39:25 And meats, believe it or not, a lot of people don't think about meats as being 39:27 people don't think about meats as being 39:27 people don't think about meats as being nutrient-dense, but if you look at an 39:29 nutrient-dense, but if you look at an 39:29 nutrient-dense, but if you look at an egg, it is loaded with nutrition and 39:33 egg, it is loaded with nutrition and 39:33 egg, it is loaded with nutrition and things that you can't find in many other 39:35 things that you can't find in many other 39:35 things that you can't find in many other places like choline and leithin for 39:37 places like choline and leithin for 39:37 places like choline and leithin for example. Um, these are important 39:39 example. Um, these are important 39:40 example. Um, these are important nutrients. Carnitine is found in certain 39:42 nutrients. Carnitine is found in certain 39:42 nutrients. Carnitine is found in certain meats. It's important for fat oxidation. 39:44 meats. It's important for fat oxidation. 39:44 meats. It's important for fat oxidation. So, we need uh these nutrients. 39:48 So, we need uh these nutrients. 39:48 So, we need uh these nutrients. And so, those are going to be your two 39:50 And so, those are going to be your two 39:50 And so, those are going to be your two most nutrient-dense sources. And you 39:53 most nutrient-dense sources. And you 39:53 most nutrient-dense sources. And you know, uh, animal proteins like wild 39:57 know, uh, animal proteins like wild 39:57 know, uh, animal proteins like wild caught salmon or shrimp or even, um, 40:01 caught salmon or shrimp or even, um, 40:01 caught salmon or shrimp or even, um, like leaner cuts of beef and pork, for 40:04 like leaner cuts of beef and pork, for 40:04 like leaner cuts of beef and pork, for example, are very nutrientdense. And, 40:07 example, are very nutrientdense. And, 40:07 example, are very nutrientdense. And, you know, compared to the nutrition they 40:09 you know, compared to the nutrition they 40:09 you know, compared to the nutrition they have, not very calorie dense, not very 40:11 have, not very calorie dense, not very 40:12 have, not very calorie dense, not very energy dense. So, those are good choices 40:14 energy dense. So, those are good choices 40:14 energy dense. So, those are good choices if you're trying to lean down, build 40:16 if you're trying to lean down, build 40:16 if you're trying to lean down, build more lean body mass, burn some fat mass. 40:20 more lean body mass, burn some fat mass. 40:20 more lean body mass, burn some fat mass. Uh, we also have to look at when you're 40:22 Uh, we also have to look at when you're 40:22 Uh, we also have to look at when you're eating because like Margie you 40:24 eating because like Margie you 40:24 eating because like Margie you mentioned, a lot of people eat right 40:26 mentioned, a lot of people eat right 40:26 mentioned, a lot of people eat right before bed, especially if you're eating 40:29 before bed, especially if you're eating 40:29 before bed, especially if you're eating energy richch foods. So, you know, 40:32 energy richch foods. So, you know, 40:32 energy richch foods. So, you know, highfat or high carb foods or both, um, 40:36 highfat or high carb foods or both, um, 40:36 highfat or high carb foods or both, um, you want to make sure you have time to 40:38 you want to make sure you have time to 40:38 you want to make sure you have time to burn that energy. Otherwise, it's all 40:40 burn that energy. Otherwise, it's all 40:40 burn that energy. Otherwise, it's all going to get stored. So, um, you know, 40:43 going to get stored. So, um, you know, 40:43 going to get stored. So, um, you know, you can eat some of that earlier in the 40:45 you can eat some of that earlier in the 40:45 you can eat some of that earlier in the day, you know, when you can actually 40:47 day, you know, when you can actually 40:47 day, you know, when you can actually utilize it throughout the day. 40:50 utilize it throughout the day. 40:50 utilize it throughout the day. But I don't recommend eating it right 40:52 But I don't recommend eating it right 40:52 But I don't recommend eating it right before bed. And in fact, I don't 40:54 before bed. And in fact, I don't 40:54 before bed. And in fact, I don't recommend eating at all right before 40:55 recommend eating at all right before 40:56 recommend eating at all right before bed. Most people don't, but uh it's just 40:58 bed. Most people don't, but uh it's just 40:58 bed. Most people don't, but uh it's just not a good idea because our our 41:00 not a good idea because our our 41:00 not a good idea because our our digestive fire, so to speak, um we have 41:05 digestive fire, so to speak, um we have 41:05 digestive fire, so to speak, um we have a we have these circadian rhythms for 41:07 a we have these circadian rhythms for 41:07 a we have these circadian rhythms for different hormones and functions of the 41:09 different hormones and functions of the 41:09 different hormones and functions of the body. 41:10 body. 41:10 body. The digestive system is at it at its 41:13 The digestive system is at it at its 41:13 The digestive system is at it at its peak between like 1 and 300 p.m. So 41:16 peak between like 1 and 300 p.m. So 41:16 peak between like 1 and 300 p.m. So that's when we should be getting the 41:19 that's when we should be getting the 41:19 that's when we should be getting the majority of our food, you know, 41:21 majority of our food, you know, 41:21 majority of our food, you know, especially high energy foods. So we 41:23 especially high energy foods. So we 41:23 especially high energy foods. So we we'll take those, we'll burn them, and 41:26 we'll take those, we'll burn them, and 41:26 we'll take those, we'll burn them, and there won't be that much left to store. 41:28 there won't be that much left to store. 41:28 there won't be that much left to store. And then as the day goes on, we need to 41:30 And then as the day goes on, we need to 41:30 And then as the day goes on, we need to eat less and less. So um we want to be 41:34 eat less and less. So um we want to be 41:34 eat less and less. So um we want to be thinking sort of in in the evening about 41:36 thinking sort of in in the evening about 41:36 thinking sort of in in the evening about more nutrient density not energy 41:40 more nutrient density not energy 41:40 more nutrient density not energy density. So energy again think of energy 41:42 density. So energy again think of energy 41:42 density. So energy again think of energy as carbs and fat. So the the sugar the 41:45 as carbs and fat. So the the sugar the 41:46 as carbs and fat. So the the sugar the starch in our foods and the fat in our 41:49 starch in our foods and the fat in our 41:49 starch in our foods and the fat in our foods. Nothing wrong with fat and really 41:52 foods. Nothing wrong with fat and really 41:52 foods. Nothing wrong with fat and really nothing wrong with healthy carbs either 41:54 nothing wrong with healthy carbs either 41:54 nothing wrong with healthy carbs either um if you're not diabetic but uh eating 41:58 um if you're not diabetic but uh eating 41:58 um if you're not diabetic but uh eating them at the wrong time can be a problem 42:00 them at the wrong time can be a problem 42:00 them at the wrong time can be a problem or in the wrong combination. So like 42:02 or in the wrong combination. So like 42:02 or in the wrong combination. So like something like potato chips. Nobody 42:05 something like potato chips. Nobody 42:05 something like potato chips. Nobody thinks those are healthy, but just as an 42:07 thinks those are healthy, but just as an 42:07 thinks those are healthy, but just as an example, or even something like ice 42:08 example, or even something like ice 42:08 example, or even something like ice cream. These are high carb and highfat 42:12 cream. These are high carb and highfat 42:12 cream. These are high carb and highfat foods. And they're just too energy dense 42:16 foods. And they're just too energy dense 42:16 foods. And they're just too energy dense and they don't have enough nutrients. So 42:18 and they don't have enough nutrients. So 42:18 and they don't have enough nutrients. So they don't fill us up. You know, we 42:19 they don't fill us up. You know, we 42:19 they don't fill us up. You know, we don't get that nutrient satiety. We 42:23 don't get that nutrient satiety. We 42:23 don't get that nutrient satiety. We don't get there's hardly any protein in 42:25 don't get there's hardly any protein in 42:25 don't get there's hardly any protein in them. So we're not getting protein 42:26 them. So we're not getting protein 42:26 them. So we're not getting protein satiety. 42:28 satiety. 42:28 satiety. And we're getting a lot of energy from 42:29 And we're getting a lot of energy from 42:29 And we're getting a lot of energy from them. and it makes us kind of want to 42:31 them. and it makes us kind of want to 42:31 them. and it makes us kind of want to eat more. So those foods are the most 42:33 eat more. So those foods are the most 42:33 eat more. So those foods are the most problematic and I don't think that's a 42:36 problematic and I don't think that's a 42:36 problematic and I don't think that's a it's probably not a revelation to 42:37 it's probably not a revelation to 42:37 it's probably not a revelation to anybody, but that that's probably, you 42:39 anybody, but that that's probably, you 42:39 anybody, but that that's probably, you know, some justification on why those 42:42 know, some justification on why those 42:42 know, some justification on why those are the best foods to eat. So yeah, you 42:44 are the best foods to eat. So yeah, you 42:44 are the best foods to eat. So yeah, you want to think uh excuse me, you want to 42:45 want to think uh excuse me, you want to 42:46 want to think uh excuse me, you want to think nutrientdense, 42:48 think nutrientdense, 42:48 think nutrientdense, which is going to be mostly your 42:49 which is going to be mostly your 42:49 which is going to be mostly your fibrous, vegetables, and um you know, 42:52 fibrous, vegetables, and um you know, 42:52 fibrous, vegetables, and um you know, high quality 42:54 high quality 42:54 high quality uh proteins. And then you want to think 42:56 uh proteins. And then you want to think 42:56 uh proteins. And then you want to think about uh uh the nutrient-dense and then 43:01 about uh uh the nutrient-dense and then 43:01 about uh uh the nutrient-dense and then low energy density foods, especially if 43:03 low energy density foods, especially if 43:03 low energy density foods, especially if you're trying to burn fat and build lean 43:06 you're trying to burn fat and build lean 43:06 you're trying to burn fat and build lean body mass. 43:07 body mass. 43:07 body mass. >> Oh, well that's great. Well, this has 43:09 >> Oh, well that's great. Well, this has 43:09 >> Oh, well that's great. Well, this has been so helpful and you have so many
Resources and next steps for better metabolic health 43:11 been so helpful and you have so many 43:11 been so helpful and you have so many resources in this book, but also on your 43:13 resources in this book, but also on your 43:13 resources in this book, but also on your website. So, why don't you share how 43:15 website. So, why don't you share how 43:15 website. So, why don't you share how people can follow you and learn more? 43:17 people can follow you and learn more? 43:17 people can follow you and learn more? Yeah. So, uh, the best way is just to go 43:19 Yeah. So, uh, the best way is just to go 43:19 Yeah. So, uh, the best way is just to go to the website which is drmmole.com. 43:23 to the website which is drmmole.com. 43:23 to the website which is drmmole.com. drm wll.com. 43:26 drm wll.com. 43:26 drm wll.com. We have a freebie there called the blood 43:28 We have a freebie there called the blood 43:28 We have a freebie there called the blood sugar manifesto which you can download. 43:31 sugar manifesto which you can download. 43:31 sugar manifesto which you can download. And when you do that, you'll get on our 43:33 And when you do that, you'll get on our 43:33 And when you do that, you'll get on our uh email list and we, you know, we don't 43:35 uh email list and we, you know, we don't 43:35 uh email list and we, you know, we don't uh we don't uh send all kinds of 43:38 uh we don't uh send all kinds of 43:38 uh we don't uh send all kinds of nonsense. We uh send really things that 43:40 nonsense. We uh send really things that 43:40 nonsense. We uh send really things that are very relevant. Um, but you'll hear 43:43 are very relevant. Um, but you'll hear 43:43 are very relevant. Um, but you'll hear about uh our group challenges that we 43:45 about uh our group challenges that we 43:46 about uh our group challenges that we do, our, you know, some of the programs 43:47 do, our, you know, some of the programs 43:47 do, our, you know, some of the programs that we offer and we try to send out a 43:49 that we offer and we try to send out a 43:49 that we offer and we try to send out a lot of really good information, 43:51 lot of really good information, 43:51 lot of really good information, highlight uh interviews um that either 43:55 highlight uh interviews um that either 43:55 highlight uh interviews um that either I'm in like this one or that I do like 43:57 I'm in like this one or that I do like 43:57 I'm in like this one or that I do like I've interviewed you before for the 43:58 I've interviewed you before for the 43:58 I've interviewed you before for the podcast and summits and I always love 44:01 podcast and summits and I always love 44:01 podcast and summits and I always love talking to you and if people want to 44:02 talking to you and if people want to 44:02 talking to you and if people want to learn more about that kind of stuff 44:04 learn more about that kind of stuff 44:04 learn more about that kind of stuff related to metabolic health, uh, go to 44:06 related to metabolic health, uh, go to 44:06 related to metabolic health, uh, go to the website and and get on the email 44:08 the website and and get on the email 44:08 the website and and get on the email list. Oh, well, I can't thank you enough 44:10 list. Oh, well, I can't thank you enough 44:10 list. Oh, well, I can't thank you enough and I just love the work you do and it's 44:12 and I just love the work you do and it's 44:12 and I just love the work you do and it's helped so many people. So, I just 44:15 helped so many people. So, I just 44:15 helped so many people. So, I just encourage everybody that's listening. 44:18 encourage everybody that's listening. 44:18 encourage everybody that's listening. Thank you first of all for being here 44:20 Thank you first of all for being here 44:20 Thank you first of all for being here and if you value this information, 44:22 and if you value this information, 44:22 and if you value this information, please share it with a friend to help 44:24 please share it with a friend to help 44:24 please share it with a friend to help spread it. But also take what Dr. Mole 44:27 spread it. But also take what Dr. Mole 44:27 spread it. But also take what Dr. Mole said seriously. Look at your values. 44:30 said seriously. Look at your values. 44:30 said seriously. Look at your values. Start looking at this. I think this is 44:32 Start looking at this. I think this is 44:32 Start looking at this. I think this is something we sort of have to take into 44:33 something we sort of have to take into 44:33 something we sort of have to take into our own hands because often times it's 44:35 our own hands because often times it's 44:36 our own hands because often times it's missed and in that window so much can be 44:39 missed and in that window so much can be 44:40 missed and in that window so much can be done to just make a real difference in 44:42 done to just make a real difference in 44:42 done to just make a real difference in every aspect of your life really even 44:45 every aspect of your life really even 44:45 every aspect of your life really even including your sleep. I mean it's 44:47 including your sleep. I mean it's 44:47 including your sleep. I mean it's amazing when you dial this in how how 44:49 amazing when you dial this in how how 44:49 amazing when you dial this in how how many things improve. So I I just I just 44:52 many things improve. So I I just I just 44:52 many things improve. So I I just I just love what you do and this is so 44:53 love what you do and this is so 44:53 love what you do and this is so important and it's very important to our 44:55 important and it's very important to our 44:55 important and it's very important to our bones and as I always say happy bones 44:59 bones and as I always say happy bones 44:59 bones and as I always say happy bones create a happy life. 45:01 create a happy life. 45:01 create a happy life. I hope you enjoyed this interview as 45:03 I hope you enjoyed this interview as 45:03 I hope you enjoyed this interview as much as I did and have a better 45:05 much as I did and have a better 45:05 much as I did and have a better understanding of the importance of 45:07 understanding of the importance of 45:07 understanding of the importance of managing your blood sugar, how to test 45:09 managing your blood sugar, how to test 45:09 managing your blood sugar, how to test for insulin resistance, and what steps 45:11 for insulin resistance, and what steps 45:11 for insulin resistance, and what steps you can take to improve this. All the 45:14 you can take to improve this. All the 45:14 you can take to improve this. All the links that Dr. Mole talked about will be 45:16 links that Dr. Mole talked about will be 45:16 links that Dr. Mole talked about will be in the show notes. And he also created a 45:19 in the show notes. And he also created a 45:19 in the show notes. And he also created a special guide for us on the connection 45:22 special guide for us on the connection 45:22 special guide for us on the connection between blood sugar and bone health. And 45:26 between blood sugar and bone health. And 45:26 between blood sugar and bone health. And so that will be in the show notes. And 45:28 so that will be in the show notes. And 45:28 so that will be in the show notes. And also this was a talk that was originally 45:30 also this was a talk that was originally 45:30 also this was a talk that was originally from my more natural approaches to 45:32 from my more natural approaches to 45:32 from my more natural approaches to osteoporosis and bone health summit and 45:34 osteoporosis and bone health summit and 45:34 osteoporosis and bone health summit and there are many many other talks of this 45:37 there are many many other talks of this 45:37 there are many many other talks of this quality in that summit. So if you 45:39 quality in that summit. So if you 45:39 quality in that summit. So if you haven't listened to it you still can 45:41 haven't listened to it you still can 45:41 haven't listened to it you still can listen for free for seven days. So that 45:44 listen for free for seven days. So that 45:44 listen for free for seven days. So that link will also be in the show notes. So 45:46 link will also be in the show notes. So 45:46 link will also be in the show notes. So thank you so much for tuning in and I 45:49 thank you so much for tuning in and I 45:49 thank you so much for tuning in and I look forward to seeing you on the 45:51 look forward to seeing you on the 45:51 look forward to seeing you on the [music] next episode.
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