Tag Archives: insulin

Continuous Glucose Monitor: Benefits for Metabolic Health

Carly Hayes discusses the importance of using a, continuous glucose monitor,  to improve, metabolic health, and why, blood sugar, is connected to longevity and overall well-being. Metabolic health,  refers to how our metabolism processes energy and uses the food we eat to fuel our bodies.

Less than 7% of Americans are metabolically healthy, indicating a widespread issue with the efficiency of our metabolism. Monitoring, blood sugar, using a CGM, also called a, continuous glucose monitor, is a key aspect of, metabolic health, as it provides valuable information about how our bodies are processing food.

Continuous glucose monitor, (cgm) technology allows individuals to track their, blood sugar levels, in real-time and make informed decisions about their diet and lifestyle to, optimize metabolic health. Carly explains how cgm can be used to identify patterns and trends in, blood sugar response, to different foods and activities, and how this information can be used to make meaningful changes to, improve metabolic health.

Download the podcast here: 

https://pscrb.fm/rss/p/https://chrt.fm/track/897G7/https://prfx.byspotify.com/e/www.buzzsprout.com/1761155/13774000-exploring-cgm-s-and-other-lifestyle-strategies-to-optimize-metabolic-health.mp3?download=true

How is Metbolic Health Measured

Myrna: So right off the bat, because I had never actually heard of that term before, and I see that your company is labeled as a, metabolic health, company. So tell us, Carly, what exactly is, metabolic health, and what does this entail? I know one of the prongs of it is diabetes, but I think that it encompasses more things. So can you talk to us about what exactly is, metabolic health?

Carlee: Definitely one of my favorite topics to get into and shout out to Dr Peter Attia and The Outlive book. If you haven’t read that, that’s a really great place to get started on all things, metabolic health, and really level up that knowledge. But when we look at, metabolic health, that word sounds a lot like metabolism. So I like to simplify it a little bit and just think about what even is our metabolism and how can we use that information, because we know now that this is the key to longevity. This is the key to living a healthy lifespan and having a good health span. So when we think about, metabolic health, this is kind of this umbrella term that encompasses how our metabolism works.

And if we break that down just a little bit more, what that means is your metabolism is how you process energy. This is how your body takes the foods that you eat and all the factors that you put in to your body and uses that to fuel you throughout the day. So if we’re looking at metabolism, some of the things that might tell us how our metabolism is doing are what we’d get in a normal lab draw at our doctor’s office, right? So you get a glucose lab, you get your cholesterol, your lipids, also your weight, your waist circumference are kind of encompassed in that category.

But all of those different metrics just tell us that one thing. How is our metabolism doing? Are we taking the food that we eat and using it efficiently? And the scary statistic that’s been thrown out a lot lately is that less than 7% of Americans are metabolically healthy. So, like 93% of our population has some sort of issue in the efficiency of their metabolism. So that’s critical, right? That’s really, really important for us to look at. And I think the thing that I always want people to know is that you have the power to change your, metabolic health, to optimize it and improve it for the future.

Try Nutrisence Continuous Glucose Monitor for Yourself
Nutrisense cgm on my cruise
Nutrisense cgm on my cruise

Have you been trying to lose weight and can’t lose a pound even though you have tried everything!

Well so did I, so when I heard about Nutrisense Continuous glucose monitor I had to give it a try.

A cgm monitors which foods spike your glucose as this contributes to weight gain.

Been using my cgm for about 1 month and the lbs have started to fall off. All I do is scan after each meal!

Right now Nutrisense is offering my listeners and friends $50 off your first month. Head over to www.Nutrisense.io and use code MYRNAPW

Continous Glucose Monitor monitors your blood sugar continuously

Because from its basic standpoint, this is the things that we’re putting into our bodies and doing in our lifestyle every single day that influence that metabolic health. And what I do, what, Nutrisense continuous glucose monitor, does specifically, is we look at one part of that. We look at glucose or blood sugar, which I think everyone’s kind of this is a buzzword, right? We’re all thinking about, blood sugar, and how to, improve blood sugar levels, even if we don’t have diabetes.

And that’s because of a couple of reasons. But the first is it’s really easy to monitor and it tells you a lot of information. So when we look at, blood sugar, this is basically a sign of how our body is taking that food and how it’s processing it. And so what I always like to say is our body is really good at keeping glucose or blood sugar, which is the fuel that fuels our body and keeps us going from day to day in a really stable range, right?

But what happens when we have factors in our life and we all do that, push it outside of that range repeatedly, that’s when we run into issues. So if we look at a normal metabolism, right, if we eat a meal, what’s going to happen is that our, blood sugar, is going to go up, and that’s normal. That’s exactly what we want to happen. That’s a normal impact of having a balanced meal. And what happens then is that we have this hormone, and we can dive into that a little bit more, called insulin, that comes in and helps move that blood sugar from our blood into our cells so that we can use it.

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How A continuous glucose monitor helps with dysfunctional metabolism

And if we have a dysfunctional metabolism, which, again, is a lot more common than I think we realize today, what happens is we eat that same meal, our blood sugar goes up, but we don’t have the same insulin or that same hormone response to bring it back down into range. So it stays up for longer. We run into all the issues that cascade as a result of that, which we can get into those in detail. But what’s happening is we’re unable to kind of bring that down and self regulate.

And what’s cool about Nutrisense, what’s cool about monitoring your blood sugar is you can see that, right? If you’re monitoring how your blood sugar is doing, you can see how your body responds to every single meal or factor in your life, and then you can proactively address anything that’s keeping it up in that range that we don’t want to see to avoid those complications later on. So I think I always think of glucose as kind of the lowest hanging fruit, right? It tells us so much information about our metabolism in our body, and then it tells us where to put our energy and our focus to make meaningful changes long term.

Myrna: Yeah, well, I’m soaking in all this nutrition. I’m actually reading at night. I’m reading Stephen Gundry’s book, The Keto code, it’s called and basically there he talked specifically about what we’re going to be talking about later in the show, which is, continuous glucose monitor, because he’s saying that you need to know how your body responds to different foods. And when we prick our finger in the morning or whenever you prick it, that’s not giving you an idea of continuous.

How does  a continuous glucose monitor – monitor glucose levels

For instance, you just said that, yeah, when you eat, you expect your blood sugar to spike, but if you continue monitoring it, you can see if it’s going to come down or what is it doing and things like that. But the question I had for someone that’s listening and want to understand, metabolic health, so is glucose monitoring the main issue in, metabolic health?

Myrna: So let’s say that when I’m having this urge to eat sweets, my blood sugar is okay. So let’s move now to the, continuous glucose monitor. So let’s say that let’s talk about what diabetes is. So you’ve eaten, you’ve got this glucose in your blood. The insulin is there to get rid of the glucose in your blood and get it to your muscles or get it to your cells. But because you’ve got diabetes, it’s still in the blood, right?

So when we have this, continuous glucose monitor, one, it’s telling us that the glucose is still in the blood, I’m assuming. And two, like me, let’s say that I ate a meal and I have a spike in my blood sugar, but maybe then it dropped and then I crave sweets, take us through what this, continuous glucose monitor, does with those type of issues.

Nutrisense CGM
Nutrisense cgm

Carlee:  So this is a, cgm. So this is the actual thing that sticks in your arm. So, continuous glucose monitor, and I don’t have it opened, but if you’ve seen most people I think have seen this, but it’s just a small little it looks like two quarters stacked on top of each other and you insert it into the back of your arm. It doesn’t hurts, but it monitors your, blood sugar, continuously per the name for two weeks. And that’s really cool because you can see it at all times a day, not just when you’re fasting or on average, you see it overnight, you see it for every single meal.

And that information is delivered to your cell phone. So, for instance, we use our own app, but if you use any, cgm, they’ll have their own app that you can use. And then in real time, as soon as you scan it or it goes to your phone, you’ll see what your glucose is doing in that moment. I think there are a couple of things that it can do or the benefits of the cgm for that reason. The first is that in real time, you are able to see how your decisions impact your metabolism or your, blood sugar.

Transform Your Mind Podlink
Transform Your Mind Podlink

A continuous glucose monitor give you information in real time

So I think if we look at all the different things that we do for our health, or say you have a health goal of losing weight, right, say you are following a specific diet plan or an exercise plan, how long does it take you to see those changes pay off?

You’re doing all the hard work, you’re putting in the time and the effort, but you might not see those changes for a month, two months, right? It depends. It’s not that linear process. And I think sometimes that can be really frustrating for you or for anyone trying to make a goal because it feels like you’re putting in the work and not seeing that payoff. I think the benefit of the cgm is as soon as you make that decision, you see it impact you either in a good way or in a not so good way.

And it’s that real time data that helps you first learn. I always say the first couple of weeks of wearing a cgm is 90% learning. You’re just learning about your body. You’re curious, you’re trying to see what different foods or activities do to your blood sugar and how that relates to how you feel. And then once you kind of feel good with your data, then it becomes a behavior change piece. It keeps you accountable. You see that change.

You know exactly what happened. And you can use that as kind of a reinforcement to stay on a good path and know that you’re making the right decisions in the moment. Those are the big things that are really cool about the cgm.

Google Podcast Transform Your Mind
Google Podcast Transform Your Mind

A continuous glucose monitor tells you your homeostatic range

Myrna: Yeah, but I still don’t get it. So I want to use real experiences so that me and someone’s listening can understand. So when you eat, let’s say you eat pasta, your blood sugar is going to spike. It spikes for everybody because that’s pasta. So what is this cgm telling me? Telling me that when I eat my blood sugar spikes, are you saying that somebody might eat pasta and it doesn’t affect their blood sugar?

Carlee: Break it down a little bit. No, I got you. It’s a lot to take in. But, yeah, when you eat a meal, you said it perfectly, your blood sugar is going to raise and it’s going to fall after that spike. And that’s a normal, healthy metabolism. So within any single response to a meal, you’re going to see a peak and you’re going to see it come back down. But really what you’re looking for in that cgm data is, what does that look like? And there’s a lot of small nuances here that I’ll try and paint a picture, but what we’re looking for is we want that highest value after you eat, to be below a certain level.

And there’s a lot of debate about what that level, that quote unquote level, should be. But for a normal, healthy person, from the research that we’ve seen and we’ve done, we want to keep that below a peak of 140. So essentially, that’s telling you that’s where that homeostatic range is. That’s where your body’s trying to keep it. And if it’s going above that range, that’s a sign that maybe that meal didn’t work really well for your body. Right. If it peaked a little bit higher, that might be a sign that that pasta, hey, we need to adjust that a little bit. So I’ll get into maybe some changes that we could make if we have that high spike. So that’s first you’re looking at the peak. How high are you going?

The other thing you’re looking for is how big of a shift you had in your glucose. So we kind of talked about that blood sugar roller coaster, right? If you’re having large shifts and then spiking down, that can be a sign that something’s not going well or that meal didn’t work well for you. Similarly, if you’re starting at a really low stage in your blood sugar and then spiking really high, that’s. A big shift.

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Metabolic health, Diabetes and cgm

So what that’s telling me is, hey, my body responded really strongly to this. This is a big glucose shift, and we want to keep it in that stable range. So this might be something I want to pay attention to. How can I reduce the amount of that shift? And then the third and last thing is how quickly that blood sugar came back down to my pre meal values. So we’ve already looked at how big of that shift was, what that total peak was, and then how quickly did it come down. And this is essentially telling you, how well did my insulin get me back down to that homeostatic range, right? Was I able to recover from that meal or did I stay really high for really long?

And all of those pieces together tell you how your body tolerated that meal. And so, again, if you have diabetes, a little bit of that is out of your control, right, because your insulin isn’t working or responding as well as it should be. But if you’re seeing that, then there are definitely some changes you can make in your diet, in your lifestyle to help improve that response. And that’s where we hear that term insulin sensitivity a lot.

And that’s a good thing. That means if you are insulin sensitive, you are sensitive to the effects of insulin, and your body’s able to bring that back down and kind of keep you in a really good range for whatever meal that you have. If you are insulin resistant, on the other hand, which is the defining characteristic of type two diabetes, that means that, hey, your body’s trying, right? It’s producing that insulin, but we’re just not responding like we should.

And so either that blood sugar is spiking too high, or we’re staying really high for really long, having big spikes from meals that maybe shouldn’t have that big spike. So if we look at that pasta example and this is where I get really excited, because this is where we can make changes and we can try different things and experiment. So say I have that pasta meal and I spike really high. I go above that 140 range, and I know that maybe that was just a larger spike than I want to see.

There are definitely some lifestyle or diet changes we can make. And the first one, and you kind of alluded to this is like your carbohydrates. How can you improve either the type of carbohydrate you’re having to help your body process that better, or can you adjust maybe the portion size of that carbohydrate so that it’s the right amount for your body? And you did a great job of saying that when insulin comes in and tells our body to bring that blood sugar down, it’s bringing it into our muscles.

And that’s a huge sink for glucose. That’s like our storage space for glucose. It’s kind of our secret weapon for handling carbs. And so the other thing we can look at is, well, can we add movement or exercise around this meal so that we can use those muscles as a sink for that glucose and kind of help it soak up that from the blood so that it’s not staying there for too long. So if we’re seeing kind of some differences in the spike, the shift, or the return to baseline, those are some levers we can pull, and there are so many more we can get into, but those are some levers that we can have that control over and optimize how we responded to that meal.

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Transform Your Mind Podcast Player FM

The Nutrisense cgm program

Myrna: Tell us about Nutrisense cgm

Carlee: Well, each sensor, the sensor that we use right now, and I think the technology is expanding, it’s growing, which is awesome. The technology we use right now, which is the freestyle cgm, lasts for two weeks. That’s just kind of the life of the device. But there’s a lot of cgm companies. Ours includes two CGMs per a month. So you essentially get a whole month of data. You just have to switch your cgm in between that month so that you can continue monitoring. So for some people, one month might be perfect, right? If you just want to explore and learn, maybe that’s perfect. But if you have a larger goal weight loss or prediabetes or you’re trying to manage your own diabetes, then a longer monthly plan might work better.

So even if you don’t wear a cgm forever, which most people don’t, right? You might wear it for periods of time throughout your life just to see different seasons of your life and how your body’s responding. But you’ll have that data forever, and that’s the power of it. So assess what you normally do one to two weeks. So maybe your first sensor, you’re just getting a baseline. You’re learning. And what I do, what our team of nutritionists do, and this is what I love what I do, I help people interpret that because, you know, just from this conversation, it’s a lot, seeing that peak and the shift and how quickly it comes down.

So I think having an expert there to kind of help unwrap that and untangle it with you and kind of connect it to your goals is really helpful. And then after you’ve established that baseline, you know what your normal blood sugar is, then you can start experimenting and trying different things and making small Tweaks and observing how they improve your glucose so that you have kind of a set up plan to keep you on the right path lifelong.

Myrna: Well, you also did a great tip or great hack there. And I’m not sure if people noticed it, but I paid attention to it. You said that if you eat protein with your carbs, then it slows down your insulin spike. That’s pretty good. When you were talking, I’m thinking, okay, so I don’t eat spaghetti. Rarely that do I pasta. But there was a time when you would have spaghetti and meatballs or spaghetti and whatever when I had little kids around, because little kids seem to like that.

Conclusion

Myrna: So how can listeners get access to your cgm tool? Tell us about your website. Your social media handles awesome.

Carlee: Yes. So if you want to learn more about Nutrisense cgm, so, continuous Glucose Monitoring, for Proactive Health, preventative health, or just if you have prediabetes or diabetes, you can find more about us at Nutrisense IO. And that is our website. We have a lot of information about our team and kind of what we offer there. But if you want to just learn more, I think we always posting really fun stuff on Instagram, Facebook, Twitter.

We’re also on LinkedIn, so you can follow us at Nutrisense IO on those as well. So I always tell people that, you know, I’m really passionate about CGMs. I’m sure you know that by now. But even if you don’t want to measure your blood sugar, even if that doesn’t interest you, you can still do some of the hacks that we talked about today. You can still do those things that optimize how your body’s processing that fuel.

Myrna: That’s beautiful. All right, guys. Thank you, Carly. Thank you guys for tuning in. And if you’re listening to this on itunes, we’d love for you to rate and review and subscribe. If you’re watching this on YouTube, we’d love for you to subscribe. I bring you quality guests like Carlee every week so that you can transform your mind, so you can transform your life. Until next time, namaste. Bye for now

Additional Resources

https://blog.myhelps.us/intermittent-fasting-does-it-work-for-women/

 

Exploring CGM as a Tool To Optimize Metabolic Health

Carly Hayes discusses the importance of using a cgm to improve, metabolic health, and why, blood sugar, is connected to longevity and overall well-being. Metabolic health,  refers to how our metabolism processes energy and uses the food we eat to fuel our bodies.

Less than 7% of Americans are metabolically healthy, indicating a widespread issue with the efficiency of our metabolism. Monitoring, blood sugar, using a cgm, also called a, continuous glucose monitor, is a key aspect of, metabolic health, as it provides valuable information about how our bodies are processing food.

Continuous glucose monitoring (cgm) technology allows individuals to track their, blood sugar levels, in real-time and make informed decisions about their diet and lifestyle to, optimize metabolic health. Carly explains how cgm can be used to identify patterns and trends in, blood sugar response, to different foods and activities, and how this information can be used to make meaningful changes to, improve metabolic health.

Download the podcast here: 

https://pscrb.fm/rss/p/https://chrt.fm/track/897G7/https://prfx.byspotify.com/e/www.buzzsprout.com/1761155/13774000-exploring-cgm-s-and-other-lifestyle-strategies-to-optimize-metabolic-health.mp3?download=true

How is Metbolic Health Measured

Myrna: So right off the bat, because I had never actually heard of that term before, and I see that your company is labeled as a, metabolic health, company. So tell us, Carly, what exactly is, metabolic health, and what does this entail? I know one of the prongs of it is diabetes, but I think that it encompasses more things. So can you talk to us about what exactly is, metabolic health?

Carlee: Definitely one of my favorite topics to get into and shout out to Dr Peter Attia and The Outlive book. If you haven’t read that, that’s a really great place to get started on all things, metabolic health, and really level up that knowledge. But when we look at, metabolic health, that word sounds a lot like metabolism. So I like to simplify it a little bit and just think about what even is our metabolism and how can we use that information, because we know now that this is the key to longevity. This is the key to living a healthy lifespan and having a good health span. So when we think about, metabolic health, this is kind of this umbrella term that encompasses how our metabolism works.

And if we break that down just a little bit more, what that means is your metabolism is how you process energy. This is how your body takes the foods that you eat and all the factors that you put in to your body and uses that to fuel you throughout the day. So if we’re looking at metabolism, some of the things that might tell us how our metabolism is doing are what we’d get in a normal lab draw at our doctor’s office, right? So you get a glucose lab, you get your cholesterol, your lipids, also your weight, your waist circumference are kind of encompassed in that category.

But all of those different metrics just tell us that one thing. How is our metabolism doing? Are we taking the food that we eat and using it efficiently? And the scary statistic that’s been thrown out a lot lately is that less than 7% of Americans are metabolically healthy. So, like 93% of our population has some sort of issue in the efficiency of their metabolism. So that’s critical, right? That’s really, really important for us to look at. And I think the thing that I always want people to know is that you have the power to change your, metabolic health, to optimize it and improve it for the future.

Try Nutrisence cgm for Yourself
Nutrisense cgm on my cruise
Nutrisense cgm on my cruise

Have you been trying to lose weight and can’t lose a pound even though you have tried everything!

Well so did I, so when I heard about Nutrisense Continuous glucose monitor I had to give it a try.

A cgm monitors which foods spike your glucose as this contributes to weight gain.

Been using my cgm for about 1 month and the lbs have started to fall off. All I do is scan after each meal!

Right now Nutrisense is offering my listeners and friends $50 off your first month. Head over to www.Nutrisense.io and use code MYRNAPW

A cgm monitors your blood sugar continuously

Because from its basic standpoint, this is the things that we’re putting into our bodies and doing in our lifestyle every single day that influence that metabolic health. And what I do, what, Nutrisense cgm, does specifically, is we look at one part of that. We look at glucose or blood sugar, which I think everyone’s kind of this is a buzzword, right? We’re all thinking about, blood sugar, and how to, improve blood sugar levels, even if we don’t have diabetes.

And that’s because of a couple of reasons. But the first is it’s really easy to monitor and it tells you a lot of information. So when we look at, blood sugar, this is basically a sign of how our body is taking that food and how it’s processing it. And so what I always like to say is our body is really good at keeping glucose or blood sugar, which is the fuel that fuels our body and keeps us going from day to day in a really stable range, right?

But what happens when we have factors in our life and we all do that, push it outside of that range repeatedly, that’s when we run into issues. So if we look at a normal metabolism, right, if we eat a meal, what’s going to happen is that our, blood sugar, is going to go up, and that’s normal. That’s exactly what we want to happen. That’s a normal impact of having a balanced meal. And what happens then is that we have this hormone, and we can dive into that a little bit more, called insulin, that comes in and helps move that blood sugar from our blood into our cells so that we can use it.

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How cgm helps with dysfunctional metabolism

And if we have a dysfunctional metabolism, which, again, is a lot more common than I think we realize today, what happens is we eat that same meal, our blood sugar goes up, but we don’t have the same insulin or that same hormone response to bring it back down into range. So it stays up for longer. We run into all the issues that cascade as a result of that, which we can get into those in detail. But what’s happening is we’re unable to kind of bring that down and self regulate.

And what’s cool about Nutrisense, what’s cool about monitoring your blood sugar is you can see that, right? If you’re monitoring how your blood sugar is doing, you can see how your body responds to every single meal or factor in your life, and then you can proactively address anything that’s keeping it up in that range that we don’t want to see to avoid those complications later on. So I think I always think of glucose as kind of the lowest hanging fruit, right? It tells us so much information about our metabolism in our body, and then it tells us where to put our energy and our focus to make meaningful changes long term.

Myrna: Yeah, well, I’m soaking in all this nutrition. I’m actually reading at night. I’m reading Stephen Gundry’s book, The Keto code, it’s called and basically there he talked specifically about what we’re going to be talking about later in the show, which is, continuous glucose monitoring, because he’s saying that you need to know how your body responds to different foods. And when we prick our finger in the morning or whenever you prick it, that’s not giving you an idea of continuous.

How does cgm monitor glucose levels

For instance, you just said that, yeah, when you eat, you expect your blood sugar to spike, but if you continue monitoring it, you can see if it’s going to come down or what is it doing and things like that. But the question I had for someone that’s listening and want to understand, metabolic health, so is glucose monitoring the main issue in, metabolic health?

Myrna: So let’s say that when I’m having this urge to eat sweets, my blood sugar is okay. So let’s move now to the, continuous glucose monitoring. So let’s say that let’s talk about what diabetes is. So you’ve eaten, you’ve got this glucose in your blood. The insulin is there to get rid of the glucose in your blood and get it to your muscles or get it to your cells. But because you’ve got diabetes, it’s still in the blood, right?

So when we have this, continuous glucose monitoring, one, it’s telling us that the glucose is still in the blood, I’m assuming. And two, like me, let’s say that I ate a meal and I have a spike in my blood sugar, but maybe then it dropped and then I crave sweets, take us through what this, Continuous Glucose Monitor, does with those type of issues.

Nutrisense CGM
Nutrisense cgm

Carlee:  So this is a cgm. So this is the actual thing that sticks in your arm. So, Continuous Glucose Monitor, and I don’t have it opened, but if you’ve seen most people I think have seen this, but it’s just a small little it looks like two quarters stacked on top of each other and you insert it into the back of your arm. It doesn’t hurts, but it monitors your, blood sugar, continuously per the name for two weeks. And that’s really cool because you can see it at all times a day, not just when you’re fasting or on average, you see it overnight, you see it for every single meal.

And that information is delivered to your cell phone. So, for instance, we use our own app, but if you use any, cgm, they’ll have their own app that you can use. And then in real time, as soon as you scan it or it goes to your phone, you’ll see what your glucose is doing in that moment. I think there are a couple of things that it can do or the benefits of the cgm for that reason. The first is that in real time, you are able to see how your decisions impact your metabolism or your, blood sugar.

Transform Your Mind Podlink
Transform Your Mind Podlink

A cgm give you information in real time

So I think if we look at all the different things that we do for our health, or say you have a health goal of losing weight, right, say you are following a specific diet plan or an exercise plan, how long does it take you to see those changes pay off?

You’re doing all the hard work, you’re putting in the time and the effort, but you might not see those changes for a month, two months, right? It depends. It’s not that linear process. And I think sometimes that can be really frustrating for you or for anyone trying to make a goal because it feels like you’re putting in the work and not seeing that payoff. I think the benefit of the cgm is as soon as you make that decision, you see it impact you either in a good way or in a not so good way.

And it’s that real time data that helps you first learn. I always say the first couple of weeks of wearing a cgm is 90% learning. You’re just learning about your body. You’re curious, you’re trying to see what different foods or activities do to your blood sugar and how that relates to how you feel. And then once you kind of feel good with your data, then it becomes a behavior change piece. It keeps you accountable. You see that change.

You know exactly what happened. And you can use that as kind of a reinforcement to stay on a good path and know that you’re making the right decisions in the moment. Those are the big things that are really cool about the cgm.

Google Podcast Transform Your Mind
Google Podcast Transform Your Mind

cgm’s tells you Your homeostatic range

Myrna: Yeah, but I still don’t get it. So I want to use real experiences so that me and someone’s listening can understand. So when you eat, let’s say you eat pasta, your blood sugar is going to spike. It spikes for everybody because that’s pasta. So what is this cgm telling me? Telling me that when I eat my blood sugar spikes, are you saying that somebody might eat pasta and it doesn’t affect their blood sugar?

Carlee: Break it down a little bit. No, I got you. It’s a lot to take in. But, yeah, when you eat a meal, you said it perfectly, your blood sugar is going to raise and it’s going to fall after that spike. And that’s a normal, healthy metabolism. So within any single response to a meal, you’re going to see a peak and you’re going to see it come back down. But really what you’re looking for in that cgm data is, what does that look like? And there’s a lot of small nuances here that I’ll try and paint a picture, but what we’re looking for is we want that highest value after you eat, to be below a certain level.

And there’s a lot of debate about what that level, that quote unquote level, should be. But for a normal, healthy person, from the research that we’ve seen and we’ve done, we want to keep that below a peak of 140. So essentially, that’s telling you that’s where that homeostatic range is. That’s where your body’s trying to keep it. And if it’s going above that range, that’s a sign that maybe that meal didn’t work really well for your body. Right. If it peaked a little bit higher, that might be a sign that that pasta, hey, we need to adjust that a little bit. So I’ll get into maybe some changes that we could make if we have that high spike. So that’s first you’re looking at the peak. How high are you going?

The other thing you’re looking for is how big of a shift you had in your glucose. So we kind of talked about that blood sugar roller coaster, right? If you’re having large shifts and then spiking down, that can be a sign that something’s not going well or that meal didn’t work well for you. Similarly, if you’re starting at a really low stage in your blood sugar and then spiking really high, that’s. A big shift.

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Metabolic health, Diabetes and cgm

So what that’s telling me is, hey, my body responded really strongly to this. This is a big glucose shift, and we want to keep it in that stable range. So this might be something I want to pay attention to. How can I reduce the amount of that shift? And then the third and last thing is how quickly that blood sugar came back down to my pre meal values. So we’ve already looked at how big of that shift was, what that total peak was, and then how quickly did it come down. And this is essentially telling you, how well did my insulin get me back down to that homeostatic range, right? Was I able to recover from that meal or did I stay really high for really long?

And all of those pieces together tell you how your body tolerated that meal. And so, again, if you have diabetes, a little bit of that is out of your control, right, because your insulin isn’t working or responding as well as it should be. But if you’re seeing that, then there are definitely some changes you can make in your diet, in your lifestyle to help improve that response. And that’s where we hear that term insulin sensitivity a lot.

And that’s a good thing. That means if you are insulin sensitive, you are sensitive to the effects of insulin, and your body’s able to bring that back down and kind of keep you in a really good range for whatever meal that you have. If you are insulin resistant, on the other hand, which is the defining characteristic of type two diabetes, that means that, hey, your body’s trying, right? It’s producing that insulin, but we’re just not responding like we should.

And so either that blood sugar is spiking too high, or we’re staying really high for really long, having big spikes from meals that maybe shouldn’t have that big spike. So if we look at that pasta example and this is where I get really excited, because this is where we can make changes and we can try different things and experiment. So say I have that pasta meal and I spike really high. I go above that 140 range, and I know that maybe that was just a larger spike than I want to see.

There are definitely some lifestyle or diet changes we can make. And the first one, and you kind of alluded to this is like your carbohydrates. How can you improve either the type of carbohydrate you’re having to help your body process that better, or can you adjust maybe the portion size of that carbohydrate so that it’s the right amount for your body? And you did a great job of saying that when insulin comes in and tells our body to bring that blood sugar down, it’s bringing it into our muscles.

And that’s a huge sink for glucose. That’s like our storage space for glucose. It’s kind of our secret weapon for handling carbs. And so the other thing we can look at is, well, can we add movement or exercise around this meal so that we can use those muscles as a sink for that glucose and kind of help it soak up that from the blood so that it’s not staying there for too long. So if we’re seeing kind of some differences in the spike, the shift, or the return to baseline, those are some levers we can pull, and there are so many more we can get into, but those are some levers that we can have that control over and optimize how we responded to that meal.

Transform Your Mind Podcast Player FM
Transform Your Mind Podcast Player FM

The Nutrisense cgm program

Myrna: Tell us about Nutrisense cgm

Carlee: Well, each sensor, the sensor that we use right now, and I think the technology is expanding, it’s growing, which is awesome. The technology we use right now, which is the freestyle cgm, lasts for two weeks. That’s just kind of the life of the device. But there’s a lot of cgm companies. Ours includes two CGMs per a month. So you essentially get a whole month of data. You just have to switch your cgm in between that month so that you can continue monitoring. So for some people, one month might be perfect, right? If you just want to explore and learn, maybe that’s perfect. But if you have a larger goal weight loss or prediabetes or you’re trying to manage your own diabetes, then a longer monthly plan might work better.

So even if you don’t wear a cgm forever, which most people don’t, right? You might wear it for periods of time throughout your life just to see different seasons of your life and how your body’s responding. But you’ll have that data forever, and that’s the power of it. So assess what you normally do one to two weeks. So maybe your first sensor, you’re just getting a baseline. You’re learning. And what I do, what our team of nutritionists do, and this is what I love what I do, I help people interpret that because, you know, just from this conversation, it’s a lot, seeing that peak and the shift and how quickly it comes down.

So I think having an expert there to kind of help unwrap that and untangle it with you and kind of connect it to your goals is really helpful. And then after you’ve established that baseline, you know what your normal blood sugar is, then you can start experimenting and trying different things and making small Tweaks and observing how they improve your glucose so that you have kind of a set up plan to keep you on the right path lifelong.

Myrna: Well, you also did a great tip or great hack there. And I’m not sure if people noticed it, but I paid attention to it. You said that if you eat protein with your carbs, then it slows down your insulin spike. That’s pretty good. When you were talking, I’m thinking, okay, so I don’t eat spaghetti. Rarely that do I pasta. But there was a time when you would have spaghetti and meatballs or spaghetti and whatever when I had little kids around, because little kids seem to like that.

Conclusion

Myrna: So how can listeners get access to your cgm tool? Tell us about your website. Your social media handles awesome.

Carlee: Yes. So if you want to learn more about Nutrisense cgm, so, continuous Glucose Monitoring, for Proactive Health, preventative health, or just if you have prediabetes or diabetes, you can find more about us at Nutrisense IO. And that is our website. We have a lot of information about our team and kind of what we offer there. But if you want to just learn more, I think we always posting really fun stuff on Instagram, Facebook, Twitter.

We’re also on LinkedIn, so you can follow us at Nutrisense IO on those as well. So I always tell people that, you know, I’m really passionate about CGMs. I’m sure you know that by now. But even if you don’t want to measure your blood sugar, even if that doesn’t interest you, you can still do some of the hacks that we talked about today. You can still do those things that optimize how your body’s processing that fuel.

Myrna: That’s beautiful. All right, guys. Thank you, Carly. Thank you guys for tuning in. And if you’re listening to this on itunes, we’d love for you to rate and review and subscribe. If you’re watching this on YouTube, we’d love for you to subscribe. I bring you quality guests like Carlee every week so that you can transform your mind, so you can transform your life. Until next time, namaste. Bye for now

Additional Resources

https://blog.myhelps.us/intermittent-fasting-does-it-work-for-women/

 

How to Burn Fat With Food

Dr William Li, author of Eat To beat Your Diet, shares the fat burning foods we should add to our diet, to be able to burn away harmful, body fat. The fat that is wrapping around your blood vessels serves as fuel tanks for the energy that we eat in our food. You do not have to go on a restrictive elimination deprivation diet, all you have to do is to add certain foods to your diet, to be able to burn away harmful, body fat.

Brown fat, burns down, white fat, it fights bad fat. Eating food can help your good fat, fight bad fat. That’s kind of a mind-blowing concept. You can eat foods to, burn fat.

Download the podcast here: 

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Bio

Dr. William Li is an internationally renowned physician, scientist, and author of the New York Times bestseller, Eat to Beat Disease: The New Science of How Your Body Can Heal Itself. His groundbreaking research has led to the development of more than 30 new medical treatments that impact care for more than 70 diseases, including diabetes, blindness, heart disease, and obesity.

His TED Talk, “Can We Eat to Starve Cancer?” has garnered more than 11 million views. Dr. Li has appeared on Good Morning America, CNN, CNBC, Rachel Rayand Live with Kelly & Ryanand he has been featured in USA Today, Time Magazine, The Atlantic, and O Magazine. He is the President and Medical Director of the Angiogenesis Foundation, which leads global initiatives on food as medicine. His newest book, Eat to Beat Your Diet: Burn Fat, Heal Your Metabolism, and Live Longer, was released on March 21, 2023.

Myrna: Dr Li, I heard that our digestive system is unique, like our fingerprints so is that why each person responds differently to food?

book: Eat to beat your diet
Book: Eat to Beat Your Diet

We all come out of the box with the same amount of fat cells

Dr Li: What a great question Myrna, so basically, here’s what we know from the latest research. Our bodies are hardwired to work in a certain way, our heart beats in a certain way, our digestive systems work in a certain way, our brains, our eyes, our fingers and toes were all engineered to work in a specific way, it’s largely the same for everyone. Our fat cells all function a certain way. And I’ll give you an example of what I mean by largely the same.

If you and I went to our own respective computer stores to buy a laptop, the same laptop. All right, and we pulled it out of the box in our own homes, and we plugged it in booted it up. Okay the operating system of that laptop, if you’ve got the same model, should work exactly the same way as mine. But over time, I’m slaving away at my computer or you’re slaving away at yours. The way that our laptop functions, how efficiently and the speed is going to change.

I download a lot of stuff. I have a lot of documents, so I’m sure my computer is going to be slower than yours. But my point is that we all come out of the box the same way. But then individually we develop our own thing. So, our, digestive system, is hardwired to digest the food we put into our mouth. Our brain senses the food, our pancreas, one of our endocrine organs releases insulin. Insulin helps us draw energy out of our food. The energy is packed into our cells, including our, fat cells, and then the food trickles down through our small intestines.

We absorb all the nutrients; it keeps on tumbling further down. And guess what, it feeds our healthy gut bacteria, in our gut. Healthy gut bacteria are very important for overall health. And then finally, you know, we eliminate everything else, we put the poop everything else out. And that’s really how we’re generally hardwired. So, any deviation from that general pathway winds up being largely the result of who we are, how we live, things we are exposed to. And that’s the individualization. So, I’m telling you that we all actually are designed to work the same way, but we are all also individuals.

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Are tomatoes good for us

Myrna: In your book summary, you list probably about a dozen, fat burning foods, that we’re supposed to eat to burn fat, Eat to beat our diet. And right at the top there you’ve got, tomatoes, but Dr. Stephen Gundry says that tomatoes is not a vegetable. It’s a fruit and it is bad for us because it’s a lectin.  So, tell us why did you put tomatoes at the top of your list?

Dr Li: Listen, I love tomatoes. First of all, my work is really focused on what are the foods that we should Add to our lifestyle to enhance our health. There’s a lot of people out there who are very well intentioned and very smart, but they focus on things to cut out of your life. Tomatoes are not one of them. That is why I wrote the book “Eat to Beat Your Diet.”

There was a study called the Harvard health professional study that looked at 35,000 men over 25 years. And what they found when they measured tomatoes that people were eating, they found that men who he ate cooked tomatoes, two to three times a week, lowered the risk of, prostate cancer, by about 30%.  So, tomatoes are one of the, foods that prevent cancer.

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Tomatoes are foods that starve cancer

The reason is because tomatoes contain a natural chemical found in nature called, lycopene. Lycopene, naturally, is very beneficial because when we eat it, it goes into our body. And one of the things that lycopene does in our body is it prevents cancer cells from being able to get its own blood supply. So, it literally cuts off the blood flow that might be feeding a cancer. So, you’d starve the cancer by eating tomatoes.

Okay. Lots of plants have hundreds of, lectins. And it’s true, some that are extremely poisonous, but none of those poisonous ones are in, tomatoes.

Myrna: Wow, that is why tomatoes are at the top of your list.  It is one of the, foods that prevent cancer. I have sautéed tomatoes with onions and chickpeas in my fridge right now!

Dr Li: By the way, chickpeas, which are also incredibly nutritious, a good source of protein, good source of dietary fibers, that’s a good polyphenol in it are another metabolism activating food that is really healthy. So, when you talk about you know putting tomatoes with chickpeas and onions, that is really healthy.  Onions have a natural substance in it called quercetin. Quercetin activates your metabolism it helps burn harmful body fat as well.

Transform Your Mind Podcastland
Transform Your Mind Podcastland

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Should we fear fat?

Myrna; I absolutely love it.  I heard you talk about Fat. Should we fear fat?

Dr Li: So, all of us have stepped out of the shower in the morning, looked out of the corner of our eye in the mirror and you see a lump of fat or a bump that you don’t want to be there, right. So, what do you do immediately? You’re like, Oh, I gotta work out. I gotta eat better. I got to do it. The next thing you do you step on a scale. Right? And if that number isn’t the exact number you’re hoping for, it makes you mad. Now, it’s not just in the shower, but in the grocery store at the meat counter. If you see a big thick rind of fat around a steak or something you go I am not going to eat that.

Myrna: So even if you buy it, you cut it out.

Dr Li: But here’s the bottom line. This is our adult reaction effect, but you know there’s another adult reaction effect. What happens when we see a baby we smile, we love seeing fat babies.

Myrna: That is exactly where I am right now. My daughter just had a preemie baby. And I would love for her to be fat!

Dr Li: Well, wait a minute, obviously fat cannot be all bad, maybe the adult reaction is just the wrong instinct. It turns out, our, body fat, was created when we were still in our mom’s womb. One of the first tissues that form is our blood vessels, and that’s what I studied blood vessels. Why? Because every organ and every cell in the body requires blood flow, needs nutrients. Okay, that makes a lot of sense the next tissue that forms is our nerves, and the reason is that every organ ultimately would need instructions and nerves. The next tissue is our, Fat cells, called, adipose tissue, or adipose cells.

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Podfriend Transform Your Mind Podcast

Fat cells serves as the fuel tank

Fat cells, that form in the womb resemble a piece of bubble wrap. Every little bubble in bubble wrap is a, fat cell, and this fat is around blood vessels. The fat is wrapping around because it serves as fuel tanks for the energy that we eat in our food. So, let’s park the fuel tanks of fat right next to where the fuel is coming from and our blood.

Here’s exactly how our body works. This is a simple way for everyone to understand, metabolism. Our metabolism is how our body that gets fuel from into our, fat cells. And the fuel that we have comes from food. We eat the food there’s fuel our metabolism picks up fuel puts it into the fuel tank and when our fuel tank starts running on empty, we pull over to the dinner table.

We pull over to the refrigerator or to the restaurant or the pantry. Okay, and what we’re doing like choosing the food that we eat, we’re actually giving ourselves energy and filling up our tanks. Now two things. Know that you can actually fill your car your engine with better quality gas versus really poor-quality gas.

When you use high quality gas, you know that your car is going to run longer and better more efficiently over a long haul. That is basically the same analogy as food when we choose a good quality fuel food. It’s good quality fuel for our body, our engine is going to run better, if you deliberately choose poor quality foods our body will not run as good. So again, the quality of the of the fuel of the food that we eat makes a big difference.

Transform Your Mind Luminary podcast
Transform Your Mind Luminary podcast

Your metabolism is derived from the quality of your food

You’ve also got to make sure you don’t overeat. You’re filling up your fuel tank and there is no clicker like at the gas station. When you overeat, inflammation sets in and now you’ve got inflamed fat that’s on the fire and that inflammation leaks out and it’s all over your body. Now your whole body’s inflamed and that’s what sets us up for chronic disease.

So, the good news, I kind of just giving you some bad news, fat burning foods, will help us burn down the extra fuel stored in our fuel tank. And that is really why I call my latest book “Eat to Beat your diet.” You do not have to go on a restrictive elimination deprivation diet to add to your diet to be able to, burn fat,  away harmful, Right? It’s more joyful to know what are the foods that, burn fat, that you should add to your diet?

Myrna: How does, intermittent fasting, play into this fat burning system? I had two or three guests on the show, talk about, intermittent fasting. I am doing it myself right now. And I’m working with a 15-hour, intermittent fast.  My question is that I heard you say a 12 hour fast is almost as beneficial as a 15,16, 24 hours fast. Can you explain why that is?

Transform Your Mind Podcast Pandora
Transform Your Mind Podcast Pandora

Intermittent fasting is not a new thing

Dr Li: Well, look I mean the there’s a new scientific metabolism that helps explain why, intermittent fasting, is beneficial.  Intermittent fasting, isn’t just sort of this newfangled fad or trend that somebody came up with that lots of people are following now. It’s the most natural thing and who we are as a people. If we fast for 16 hours and eat for 8 hours, we will lose weight, our body will reset, our metabolic markers will improve.  All of that, but since 16 hours without food is so hard for everyone to do, I say a 12 hour fast is more manageable and give you the same benefits.

Myrna: Tell us about your book “Eat to Beat your You Diet: Burn Fat, Heal Your Metabolism, and Live Longer. We talked about everything except living longer. But we know that when we put good fuel in our body, then we live longer. So why did you write the book? Tell us what you want readers to walk away with after reading, your website, your social media handles, etc.

Di Li: Thank you very much for that for allowing me talk about my book. So, we already talked a lot about the things that are in my book, but I’ll explain. When you get my book, It’s in three parts. The first part tells you these amazing jaw dropping things, that caused my jaw to drop, and my eyes to open about our metabolism. So, here’s just a couple of teasers for you. We are not born with different metabolisms; we’re not born with a faster or slower metabolism. Turns out our metabolism doesn’t automatically slow when we hit our 40s and 50s and 60s. Amazingly, our metabolism from the age of 20 to 60 is rock able.

Transform Your Mind Podcast Player FM
Transform Your Mind Podcast Player FM

Our metabolism does not slow down with age

That’s how we’re designed, our operating system is designed in our adult life to be completely stable. And so, what happens is that not that a slow metabolism causes us to gain weight. It’s gaining weight and growing extra, body fat, slows down our metabolism. You’re not cursed with this. You have a tendency to make a decision to use food, use fasting, use your lifestyle to, burn fat. When you burn away the extra fat, you lighten up your body. What happens is your natural operating system your metabolism naturally rises to the surface.

You are in charge of your metabolism because it’s hardwired. It’s like putting an anti-virus program into your computer so that your operating system can work again. That’s powerful. That’s very, empowering. And that’s a section in my book and then talking about some really interesting parts of that.

Did you know that fat comes in different colors? Fat is brown or fat is white. Those are the two colors. White fat, is lumpy, bumpy, wiggly, jiggly. It’s the stuff on your arms, under your chin. White fat is the muffin top. Okay, it’s on your thighs. It’s on your butt. That’s the stuff that most people see. Because it’s under the skin, subcutaneous tissue.

But the stuff you can’t see, that’s also, white fat, and some stuff that’s packed into your body. This fat is called, visceral fat, visceral meaning gut, gut fat. And that’s why when you actually gain weight, your waist size increases. That’s a lot of, gut fat, but you can burn it off it with foods I talk about in my book.

Google Podcast Transform Your Mind
Google Podcast Transform Your Mind

Brown fat vs White fat

The other kind of fat, the good kind of fat is not lumpy, bumpy wiggly, generally. It’s called, brown fat. And in this case, Brown fat, is the kind that you want because it is paper thin. And you’re like, What? What are you talking about? Fat is thin?  Yes, It is like a piece of paper and it’s not close to the skin. It is close to the bone. All right, and where is it located? It is plastered on the side of your neck. It’s underneath your breastbone. It’s around under your arms like a girdle and a little bit behind your back, and a little bit in your belly. And what, brown fat, does is ignites; it lights up fat like a space heater.

But so will foods like, chili peppers, tomatoes, pomegranate juice, avocados, beans, chickpeas, all these foods I talk about in my book. Brown fat, burns down, white fat, it fights bad fat. Eating food can help your good fat fight bad fat. That is that’s kind of a mind-blowing concept. You can eat foods to fight fat. So, this is why I called my book “Eat to Beat Your Diet.

Now the middle of the book is actually me taking you grocery shopping. And the way that I wrote is, I imagined you the reader sitting in my grocery cart, the way you used to sit in your mom’s grocery cart as a kid. In this case, I’m pushing you in my grocery cart and I’m whispering in your ear as we go around the grocery store. What’s good for your metabolism, what, foods burn fat. We go through to the produce section. We pick up the avocados, and bell peppers we pick up the Bok choy, we pick up the onions etc. I write about 150 foods you can find in the grocery store at any budget.

The last section of my book,  the third part is really me coaching you how to adapt this to your everyday life. I give you kind of guidelines and some tips  on how to do it and the most important thing is to personalize it for yourself make it work for  you.

You can pick up a copy of my book in any book store or on my web site www.drwilliamli.com all my social media handles is @drwilliamli. If you head to my website, you can sign up for my free newsletter where I give you tips about food and recipes and any research that I’m doing.

Additional Resources

Intermittent Fasting: Does It Work For Women?