@Elwin Robinson : 我认为胰岛素抵抗是一个根本原因问题。酮类饮食和间歇性禁食等方法虽然短期有效，但长期来看并不有效，因为它们没有解决根本问题——葡萄糖利用问题。我的方法是适度饮食，保持蛋白质、碳水化合物和脂肪的平衡，这比极端的方法更可持续。 我观察到，许多人尝试低碳水化合物饮食或间歇性禁食，但最终无法坚持，因为这些方法对意志力要求很高，而且没有解决根本问题。当身体缺乏葡萄糖时，会通过糖异生和脂解作用分解脂肪和肌肉组织来获取葡萄糖，并提高压力激素水平，长期处于压力状态下对身体有害。 高碳水化合物饮食的支持者认为，游离脂肪酸才是导致胰岛素抵抗的原因，他们建议摄入高碳水化合物以避免身体分解脂肪组织释放游离脂肪酸。但这种方法也存在问题，它可能导致其他健康问题，并且难以长期坚持。 我的建议是适度饮食，保持蛋白质、碳水化合物和脂肪的平衡。这比极端的方法更可持续，也更容易坚持。通过这种方式，你可以改善身体的葡萄糖利用能力，保持血糖平衡，从而改善胰岛素抵抗。 此外，一些补充剂可以帮助改善胰岛素抵抗，例如白藜芦醇、肉桂、β-丙氨酸、葫芦巴提取物、α-硫辛酸、左旋肉碱、锌和叶酸。但这些补充剂的作用不如饮食调节显著。 @Krissy Hawkes : 我对胰岛素抵抗很感兴趣，因为我的检测结果显示我处于胰岛素抵抗的边缘。我想知道为什么医疗机构只关注血糖，而不关注胰岛素？

我，Elwin Robinson，长期关注衰老和健康优化。在与无数人交流后，我发现胰岛素抵抗并非单纯的血糖问题，而是更深层次的葡萄糖利用问题。酮类饮食和间歇性禁食等流行方法虽然能短期内降低血糖和体重，但长期效果并不理想，因为它们未能解决根本问题。

许多人尝试低碳水化合物饮食或间歇性禁食，却最终放弃。原因在于：

• 意志力挑战: 这些方法对自律性要求极高，即使是相关领域的专家也难以长期坚持。
• 未解决根本问题: 这些方法只是减少了葡萄糖摄入，并没有改善身体利用葡萄糖的能力。当身体缺乏葡萄糖时，会启动糖异生和脂解作用，分解脂肪和肌肉组织，并伴随压力激素（皮质醇、肾上腺素）升高，长期如此对健康有害。 这就好比一个挥霍无度的人，解决方法不是没收他的钱，而是教他如何理财。

高碳水化合物饮食的支持者则认为游离脂肪酸是罪魁祸首，建议高碳水化合物摄入以避免身体分解脂肪释放游离脂肪酸。然而，这种极端方法也存在问题：

• 潜在健康风险: 高碳水化合物饮食可能导致其他健康问题。
• 难以长期坚持: 这种饮食模式同样难以长期坚持。

我的建议：适度饮食，平衡营养

我建议采取一种更可持续、更易坚持的方法：适度饮食，保持蛋白质、碳水化合物和脂肪的平衡。 这并非简单的“均衡饮食”，而是需要精细的调整和自我监控：

• 定时进食: 起床后一小时内进食，避免血糖波动过大。
• 营养比例: 起始比例建议为蛋白质20%、碳水化合物40%、脂肪40%，但这并非一成不变，需要根据个人情况调整。 切勿凭感觉，请使用营养追踪App（如Cronometer）或手动计算来精确掌握营养比例。
• 蛋白质优先: 如果食物是分开食用的，建议先吃蛋白质，这有助于改善激素平衡。
• 自我校准: 根据进食后能量水平和饥饿感来调整营养比例。 如果进食后感到疲惫迟钝，可能是脂肪摄入过多；如果感到焦虑或能量骤降，则可能是碳水化合物摄入过多。 理想状态是进食后4-6小时内能量稳定，没有饥饿感。 如果出现甜食或油腻食物的强烈渴望，也提示营养比例失衡。
• 灵活应对: 即使是外食，也可以通过提前规划和选择合适的食物组合来满足营养需求。 关键在于有意识地选择，而非随意进食。
• 跳过晚餐（可选）: 对于那些长期摄入过多垃圾食品的人，可以考虑减少晚餐的摄入量，甚至跳过晚餐，让身体有更多时间进行排毒。但这并不适用于肾上腺素水平较高的人群，因为这可能会加剧肾上腺素分泌，影响睡眠。

补充剂辅助，并非核心

一些补充剂可以辅助改善胰岛素抵抗，例如：白藜芦醇、肉桂、β-丙氨酸、葫芦巴提取物、α-硫辛酸（需谨慎使用，尤其是有重金属毒素的人群）、左旋肉碱、锌和叶酸。但这些补充剂的作用远不如饮食调节显著，应视为辅助手段而非核心策略。

为什么医疗机构更关注血糖而非胰岛素？

Krissy Hawkes 提出了一个重要问题：为什么医疗机构更关注血糖，而忽视胰岛素？ 这可能与历史原因、检测成本和医疗体系的惯性有关。血糖检测成本低廉、操作简便，而胰岛素检测则相对昂贵且复杂。 但忽视胰岛素水平的检测，可能会延误对胰岛素抵抗的早期干预。

结语

胰岛素抵抗的改善并非一蹴而就，需要长期坚持。 适度饮食，平衡营养，并结合必要的补充剂，才是更可持续、更有效的策略。 切勿盲目跟风极端饮食方法，而应根据自身情况，找到适合自己的健康之路。

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00:30 胰岛素抵抗是一个根本原因问题，酮类饮食和间歇性禁食等方法虽然有效，但长期来看并不有效。

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02:16 高胰岛素血症是高血糖的早期预警信号，通常早5到10年出现。

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02:52 为什么医疗机构只关注血糖，而不关注胰岛素？

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03:17 主流医学对糖尿病的认识停留在“过量糖分”的阶段，忽略了胰岛素抵抗的重要性。

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05:58 胰岛素抵抗是指细胞对胰岛素的抵抗，导致血糖无法及时清除，最终导致血糖升高。

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07:31 与1型糖尿病不同，2型糖尿病通常是由于长期胰岛素抵抗导致的，而此时血糖水平可能仍然正常。

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08:13 医生通常不检测胰岛素是因为血糖测试更便宜、更便捷。

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09:52 医疗机构更倾向于进行便宜的测试以避免发现问题，而不是进行昂贵的测试以预防未来更大的问题。

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11:22 胰岛素抵抗尚未被广泛接受和重视，处于一个模糊地带。

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12:26 医疗机构和保险公司缺乏预防性措施的意识，更倾向于治疗而不是预防疾病。

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14:35 本集将介绍胰岛素抵抗的症状、检测方法、后果以及我的应对方法。

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15:23 胰岛素抵抗的症状包括疲劳、饥饿感增加、体重增加（尤其腹部脂肪增加）、皮肤变化等。

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15:45 我认为所有体重增加都是由荷尔蒙失衡引起的，胰岛素抵抗是最常见的一种荷尔蒙失衡。

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18:04 高甘油三酯是胰岛素抵抗的一个较好的指标，高血压也是一个指标。

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18:24 检测胰岛素抵抗最可靠的方法是检测空腹胰岛素和空腹血糖，并计算HOMA-IR评分。

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19:14 胰岛素抵抗会导致多种健康问题，包括2型糖尿病、心血管疾病、非酒精性脂肪肝病、阿尔茨海默病等。

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24:40 主流的胰岛素抵抗解决方案（低碳水化合物饮食和间歇性禁食）虽然有效，但缺乏可持续性，且未能解决根本问题。

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27:19 主流观点认为胰岛素抵抗是由于摄入过多的碳水化合物（尤其是精制碳水化合物）导致的，解决方案是减少碳水化合物摄入量，增加碳水化合物消耗量（运动）。

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30:36 低碳水化合物饮食和间歇性禁食虽然有效，但缺乏可持续性，且未能解决根本问题——葡萄糖利用问题。

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32:28 低碳水化合物饮食只解决了症状，没有解决根本问题——葡萄糖利用问题。

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37:33 当身体缺乏葡萄糖时，会通过糖异生和脂解作用分解脂肪和肌肉组织来获取葡萄糖，并提高压力激素水平。

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41:30 长期处于压力状态下对身体有害。

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41:42 间歇性禁食会减缓新陈代谢，降低身体的能量燃烧速度。

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42:53 酮类饮食和间歇性禁食虽然短期有效，但长期会减缓新陈代谢，增加体重反弹的风险。

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51:21 高碳水化合物饮食的支持者认为，游离脂肪酸才是导致胰岛素抵抗的原因。

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53:19 高欧米伽-6脂肪酸会加剧胰岛素抵抗。

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58:03 极低碳水化合物饮食和极高碳水化合物饮食虽然有效，但难以坚持，且可能导致长期健康问题。

00:01

So insulin resistance is such a big deal. And the more people I see, the more I realize it's like a root cause problem. Of course, I'm always trying to address root causes. And the crazy thing to me is like, there are systems that absolutely work like the keto intermittent fasting, actually crazy enough, the opposite of doing like extremely high carbohydrates. But the thing is, I don't actually recommend either of those. I find that neither of them are actually effective long term. So we'll get into that. 语法解析

00:30

I can't wait to hear your answer to that very, very good point, Elwynn. Hello and everyone, welcome to the Rejuvenate podcast. I'm your host, Chrissy Hawks, and I'm here with my co-host, Elwynn Robinson, the creator and founder of Genetic Insights and the author of the Rejuvenate Blueprint. And today, as Elwynn said, we are looking at insulin resistance, the modalities that are out there already to deal with it, and then how to deal with it. 语法解析

00:55

Jumping into where Elwyn has his own methodology and ideas of how to deal with it, which I'm very interested in because recently I had some insulin test results back that were a little unexpected, pushing me into that insulin resistance category, which I know I've got some family history there, Elwyn. I've mentioned to you about grandmother, mother, and so on. And so I know it was something that I wanted to address because there are very big things 语法解析

01:24

things out there in the health industry explaining and showing how detrimental insulin spikes, high insulin and high blood sugar can be to a person's longevity optimization, especially as we mature into our, how can I say, more prolonged years. So Owen, let's dive in. 语法解析

01:49

Where do you want to start? Do you want to start with the programs that are already out there? I'll start with what you said there, actually. So, yeah, first of all, there is a distinction between high blood sugar and high insulin. Now, often they do go together. You're not wrong. But usually the high insulin precedes the high blood sugar by a good long period, like five to 10 years. And so high insulin is like an early warning sign that 语法解析

02:16

And this is important because if we're talking about this subject, most people who've tested anything at all, they'll just have tested maybe a fasting glucose or they'll just have tested a HbA1c or I think in America they just call it an A1c. 语法解析

02:30

And they'd probably be in the reference range in most cases, unless they have been diagnosed as pre-diabetic or diabetic, and they'd probably be told that they're fine, and they'd probably believe that. - Let me ask you real quick, because I'm assuming that the Medical Association doctors know this already. They know this, so why aren't they looking at insulin, and why are they only focusing on glucose? 语法解析

02:52

Yeah, that's a good question. I think part of it is like inertia of doing things the way they've always done it. So if you look at the way that diabetes was actually first kind of discovered or maybe classified, it was actually because along with the kind of general symptoms of unwellness, which could have been a lot of things from their, you know, not knowing what was going on perspective, they noticed that the urine levels 语法解析

03:17

smelled and in fact tasted sweet with a person with diabetes type both types including type 2 diabetes and so yes I believe that some people were sipping clients urines patients urines I think technically it's sterile right so I'm not a recommender of drinking urine and to all the people who say that it's sterile I say yes but it is full of toxins it's one of the ways that your body flushes toxins out of the body so I still don't think it's a good idea but anyway 语法解析

03:46

um so that's how they diagnose it uh like that's how they did it originally right and so the concept of like it being an excess of sugar was really it like came from that and then you know they develop blood tests and again they're testing the level of sugar in the blood and again if it was like very high that would correlate with all the symptoms that we correlate with diabetes so 语法解析

04:11

It became known as an excess sugar disease, if that makes sense. That's like because of the original diagnostic tools and criteria. And it still is known as that in most of the mainstream. And so this concept that actually the problem, okay. And then from there it was like, okay. And then they discovered insulin, which is a hormone created by a, 语法解析

04:33

an endocrine glands, the pancreas. And then they found that if they gave someone insulin injections of insulin, that it would relieve their symptoms, that they would feel better. And that the levels of sugar in their blood when tested would go down. They're like, ah, okay, that's the solution. And that also is like the cause of the problem, not enough insulin. And so that's, you know, the theory was and still is in most of the mainstream that, uh, 语法解析

05:02

It is the pancreas no longer able or struggling to create enough insulin to clear away this glucose. And honestly, even some of the kind of alternative natural health, whatever you want to call it, perspectives on how to deal with all this are still coming from that basic perspective. So what's wrong with that? Well, you know, nothing on its face, but the challenge is 语法解析

05:29

A lot of the time people who are certainly pre-diabetic 语法解析

05:34

So that means on their way to diabetes, they actually don't have low levels of insulin in their blood. They have high levels of insulin as well as high levels or higher levels of sugar a lot of the time and blood glucose. And so what's going on there? So basically, that's where they then discovered this concept of insulin resistance, which means 语法解析

05:58

It's not that your body isn't producing enough insulin to get the sugar out of the blood and get it where it needs to go into the cells. It's that your body is consuming 语法解析

06:10

your cells are resistant to insulin or put it a different way that insulin is not effective or really less effective at doing its job of clearing the sugar out of the cells out of the blood sorry in a timely manner which then means that the sugar can get too high which can have all these toxic effects so that's the problem but that's like the pre-diabetic but then they discovered that actually 语法解析

06:38

before that happens, so while you're testing people, and this is what I was saying earlier, their blood sugar, fasting blood glucose might look totally normal, their A1c might look totally normal, like it's not elevated at all, it may even be lower sometimes than the average, but they still might have high levels of this insulin, or higher levels of this insulin, and so what's going on there, and what's going on there is that 语法解析

07:03

way before you have a problem of excess sugar, and I'd say usually it's like five to 10 years before, sometimes maybe even longer, you might already have this problem of insulin resistance, of where the insulin is building up in the blood because it's not getting where it needs to go. And so rather than seeing, now type 1 diabetes is a little bit different because that's something that generally you're born with and that's like a genetic condition. 语法解析

07:31

usually or sometimes some other problem but it's like a very early problem the pancreas where it really isn't producing enough insulin that's you know what type one is but type two is not really that type two is comes about later in life usually you're also overweight usually you've got a bunch of other health challenges and it really is something more that comes after this 语法解析

07:53

long period where you've had this insulin resistance but your sugar has still been normal and to go back to your original question of why is that and why a doctor's not testing that I think it's partly for the reasons I said earlier where they're used to thinking of the issue as an excess sugar thing but I think a lot of it as well is um 语法解析

08:13

you know, dogma and, you know, doing things the set way. But part of it is also practical. So, like, to test your blood sugar is so cheap. I mean, other than sipping your own urine. But, you know, you can just get from eBay or Amazon or whatever. You can get one or probably even cheaper from Alibaba or one of these, you know, sites. Oh, 语法解析

08:33

AliExpress, yeah, exactly. Yeah, you can get one of these test kits and you can do like 50 tests or 100 tests for like $10 or something like that. And you can just click, do a little thing, blood drop, you put it on the, 语法解析

08:48

a little slide thing, but it just kind of goes in there on its own. You don't even have to arrange it or anything. And then like five seconds later, it'll tell you the result. It's one of the, no, it's the cheapest blood test that you can possibly do. It's the simplest blood test you can possibly do. It's the most easily available blood test you can possibly do. It's so simple. Now, if you contrast that to insulin, which… 语法解析

09:10

I believe it requires some kind of radioactive isotope to do. It's kind of difficult and potentially dangerous for that reason and challenging for the lab operator or the machine has to be very advanced to be able to do it correctly. And so the cost of that… 语法解析

09:28

You know, it varies, obviously, but in Western countries, US, UK, places like that, it's about, you know, $100 plus at least. So we're talking about like the difference between a five cent test, even less sometimes, versus a $100 test. And so in the case of where there's nationalized health care, like in my country, it's like, you know, do we want to do a $5 test? 语法解析

09:52

pence test that tells us everything's fine or do we want to do a hundred pound test that's you know whatever ten thousand hundred one thousand times the price whatever it is um but it tells us there's a problem that we then have to address like unfortunately this is why bureaucracies work they would rather do something cheap and discover there's no problem they have to deal with now than do something expensive and discover there is a problem that they should deal with now because if you leave it it's going to be a much bigger problem later that 语法解析

10:20

that's a mentality that usually doesn't go along with nationalized thing and bureaucratized things. Now I know in the US it's a bit different because you have the private health insurance and all the rest, but it's kind of similar still where it's like- They definitely don't push for the insulin test because even with my mom, I have to say, mom, go get your fasting insulin, go find out what that is, you know, and she has to go and ask the doctor for that. 语法解析

10:42

Well, when I say similar, I mean the philosophy is similar. Even though you'd think that an insurance company would be doing tests to try and prevent diseases that would cost it a lot of money, in reality it has just as much bureaucracy and stupidity as any of the nationalised systems in most other Western countries where there is not that forethought of 语法解析

11:04

Let's spend more money to test now to prevent something that's going to cost hundreds of thousands later. That's just not part of the mentality, unfortunately, of these health insurance companies either. Who knows? It may be at some point. This is the other thing. This insurance resistance thing is still… 语法解析

11:22

what's the word it's it's in that area where it's not like disputed among uh mainstream health people is my understanding but it's not widely accepted and embraced either it's in that category of 语法解析

11:36

Okay, we don't dismiss it like we would, I don't know, chronic fatigue syndrome or stuff like that. A lot of doctors just don't think it's real. I don't think there's many doctors who don't think it's real, but it's just that it's not part of their standard operating procedure. They're not focused on it. They don't think about it. As you said, you've got to ask them for it, and then they might, you know, they're not going to say there's no such thing as insulin resistance, but they won't. 语法解析

12:00

It's not on the top of their mind of let's proactively do it. It's in that kind of weird gray area category. So it's not a good answer. I guess the deeper question is why are all these institutions, including the ones… It's the insurance companies that really gets me. It's like they should be focused on saving themselves money, and they could do that if they just… 语法解析

12:26

like, focus more on spending money on preventative things that would save a massive amount of money down the line. But, you know, they're all, they're all colluded with various other things, you know, usually governments, like there's all kinds of incentives, basically, for them to not act in that honest and transparent and proactive, preventative manner. And so in reality, they just don't. 语法解析

12:49

Yeah. I mean, you think it would be more economical for them to pay for the prevention and for that individual to follow the prevention. And then if things go wrong, then it'd be the other way. Then the individual has to start kicking in and paying because they haven't been following those kind of things potentially. Yeah. Yeah. Yeah. But no, I don't think there's any, not that I know there's anywhere in the world that sees things that way. I heard like in traditional Chinese medicine back in the day, you know, maybe centuries ago, it was that way where you 语法解析

13:18

You would pay a doctor every month. And then as soon as you got unwell, you'd stop paying them. And then as soon as you got better, you would just pay them every month again. So the incentive system with something like that is obviously then for the practitioner to keep you well. But I don't believe there's anywhere in the world where that is how it works, unfortunately. And so because of that, the incentives is all about, uh, 语法解析

13:41

treating, not curing and preventing things. That's just, it's just life. Unfortunately, a lot of, you know, life, a lot of how things are is all about how the incentives are set up and the incentives are not set up to prevent issues. Basically it's a short answer. Very true. Very true. So talking about insulin resistance, I mean, there is a lot of things out there. And so when I was looking and I could see that I'm looking, you know, at, I'm at that point where I'm, yeah, I'm, 语法解析

14:08

there's insulin resistance there. I'm creeping up and I don't want it to go any further. There's many options. And as anyone does, or at least for myself as well, when I look at these different options, it's tough to know which one to follow. Can you give us a background on the ones that are out there and how you feel about them? Yeah, absolutely. Um, and obviously this is not medical advice. People are going to do what they're going to do. I'm just going to share my experience. Actually, just for against that, Chrissy, let's just quickly give a rundown of, 语法解析

14:35

on some of the signs of it and how you test to find out if you have it and then some of the consequences. So I'll do this quickly. By the way, we're doing this episode because we already did an episode where I talked in detail about those other systems, but I never really gave my own recommendations. So we're doing this episode now. We're going to quickly still address the other stuff that you may have heard of, but this is an episode really that I plan to send to clients, like anyone who asks me how to resolve insulin resistance. This is like going to be the how-to guide. 语法解析

15:03

So, yeah, some of the signs of it are fatigue, especially after meals. But that could be a lot of things. Increased hunger, weight gain, especially the weight gain around the abdomen. What they call visceral fat is like a classic sign of it. 语法解析

15:23

So that's probably like my number one indicator. As we know, we did an episode on this recently. I kind of believe that all weight gain is down to hormonal imbalance. Insulin resistance is one type of hormonal imbalance and one of the most common. And that's why you see that with weight gain, one of the most common types of weight gain is, you know, like a big belly, like proportionally big compared to everything else. 语法解析

15:45

But of course, it's not the only type. And so, you know, especially younger women, for instance, who are still overweight, they are more likely to and younger people, I guess, in general, but especially young women, they're more likely to have it around the hips and thighs. And that's because that's like an estrogen dominance thing. Maybe they still have a small waist. But anyway, once the waist gets big, that's an insulin resistance thing. And this is also where the classic kind of stereotype comes from that 语法解析

16:08

I remember my grandfather saying this to me, like, no matter how thin you are when you're young, like when you get older, eventually you get a bit of a, like a gut, like a beer belly or something like that. Even if you're just, you know, fit everything else, your legs, your arms, everything else is still thin. And so that's, you know, that's a classic insulin resistance thing. A lot of people associate with that drinking as well, like drinking alcohol, drinking a lot of alcohol, beer belly, as I just said. 语法解析

16:30

But alcohol is a type of carbohydrate and it absolutely is a contributing factor to insulin resistance as well, arguably more than just carbohydrates. So that's the connection there. 语法解析

16:43

And yeah, if you start to lose weight, trouble thinking clearly because the glucose is not getting to the brain properly with the insulin resistance. Skin changes, we talked about this before. Someone has skin tags. That's a classic sign. Dark patches on various areas potentially can be. 语法解析

17:03

um high blood sugar spikes so feeling shaky irritable tired especially after eating that could be because your insulin has got too high uh and then sorry your glucose has got too high and then your body compensates with too much insulin and then 语法解析

17:20

If you're insulin resistant but you're not yet high blood sugar, then actually the blood sugar goes too low. And that's when you have that not feeling good thing shortly after eating. Frequent urination in first. That can definitely go along with type 2 diabetes as well. But that's possible even before with insulin resistance. And then in terms of testing, in terms of more standard tests, 语法解析

17:45

Things like cholesterol are not very helpful. A1c is not very helpful, as I mentioned. But elevated triglycerides, that's probably out of the normal blood panel that you get. That's probably the best indicator. When the triglycerides are high, that's a decent indication of 语法解析

18:04

that the insulin might be high as well, that there's insulin resistance going on. High blood pressure is another one, not a blood test, but another simple common test that a lot of people do. So those are some of the early signs as well. But the most conclusive thing is to test insulin and fasting insulin. 语法解析

18:24

And then ideally also fasting glucose. And then there's like a calculation they do called HOMA IR. That is the insulin resistance, the IR stands for insulin resistance score. 语法解析

18:36

I think we put a link to the last time to how to calculate that, Chrissie. So we can do that again. Some panels, I think the panel you did just tell you that for you. They just give you a HOMA or IR score. More commonly what I've seen is they just tell you insulin and fasting glucose and you have to work it out for yourself. So that's really the gold standard is to test your own fasting insulin and come up with your own HOMA IR score. 语法解析

19:04

And in terms of consequences, so just very briefly, type 2 diabetes we already talked about, but cardiovascular disease is a really big one that… 语法解析

19:14

people don't realize people still kind of associate cardiovascular disease and a heart attack and stuff with you know like eating fatty foods or fried foods and or not exercising and all this kind of stuff and those can be contributing factors but if they are it's really you know almost more for this insulin mechanism than anything else so this insulin resistance thing is a huge thing for like literally your number one killer and then even the c words right the other big killer uh 语法解析

19:41

um insulin resistance is not as much of a predictive factor as cardiovascular disease but it's still significant even for that um non-alcoholic fatty liver disease the um what's it called alzheimer's disease kidney disease peripheral neuropathy uh chronic inflammation in general so yeah there's a lot of stuff and even um 语法解析

20:13

pathogens, respiratory diseases. For instance, with COVID, you know, they talked about comorbidities, meaning you're much more likely to have a serious consequence from COVID, including death. Well, insulin resistance would be a huge one on that list. So if you have 语法解析

20:31

good levels of insulin, you are far less likely to suffer significant, even fatal effects from a respiratory disease like COVID. So again, it is a really big deal. When they talk about metabolic health and metabolic syndrome, if you've heard those kind of terms, a lot of the time, like insulin resistance, maybe along with triglycerides, you know, would be one of the, and high blood pressure, 语法解析

20:56

would be some of the biggest signs that are actually valid. You know, as I said, they often look at cholesterol, but we've talked about this before. It's not as valid. Having cholesterol at the top of the reference range is in many cases, not even a bad thing according to studies statistically and stuff like that. But yeah, high triglycerides, high fasting insulin, high blood pressure, especially if it's along with those, there can be cases where it's actually okay, but especially if it's along with those are like classic signs. Um, 语法解析

21:24

So yeah, anything you want to say to that before I answer your question, Chrissy? No, I think that's good. I'm glad that we had the overview because there's a lot in there that people can potentially identify with and go, yes, yes, yes. And just maybe think it's, oh, that's just what happens when you get old. Oh, that's what happens when you age. And so by bringing it to the attention, it's like, well, actually, let's take a look. Let's take a look and see if your insulin is elevated because there is something that you can do about it. 语法解析

21:54

Yeah. And it kind of is what happens if you live a normal, unhealthy lifestyle. So to kind of, as I said, more of my grandfather told me, you know, as you, no matter how thin you are, as you get older, you get like a belly and he wasn't a drinker either. It wasn't alcohol. Like that's just, um, that is typical, you know, folklore wisdom, but you know, it's not set in stone and you do see right. Even 60 year olds, 70 year olds with a six pack, it's extremely unusual. Um, 语法解析

22:19

you know, for men, I guess, who are the ones who would have a six-pack usually. I think I saw a statistic that over the age of 40, as a man, you're actually more likely to be a millionaire than to have a six-pack. It's like extremely rare and unusual, you know, 语法解析

22:35

It may be even more of a status symbol because of how unusual it is. Yeah, you know, it shows that metabolic health. Do I have a six-pack? Not really. I might have a four-pack on a good day. But, you know, but then I'm doing no resistance training or any training really of any kind. So, and yeah, so I should say, you know, my insulin when I test it and we can put the test results up there, Chrissy, on the screen. Yeah. 语法解析

23:01

And once it was 2.65 and the other one it just said under 2. So that is excellent. And I want to give that qualifier to say, and I'm 44 now. I think I was 43 at the time I did those tests. I haven't done the test recently because I don't really have any signs of it. And it's expensive and whatever. But when I have tested it, it was fantastic. 语法解析

23:24

really, I would say optimal, you know, top, whatever, top 1% of what you want it to be. In fact, when it the first time I did, I think it just hit under two, which I thought, well, that might be zero. So maybe I'm diabetic, because that's the other reason why you might have no insulin. So I did a test again, after I'd eaten with insulin, and it was like, high, and I was like, okay, right. So maybe it does work. It's just not stuck 语法解析

23:46

stuck, which is the insulin resistance thing. So that's good. So yeah, so I'm confident about, so that's one of the reasons I'm confident to give advice. Now, of course, you could say there's other reasons why that might be good. It's, you know, genetics or whatever. But I don't follow a lot of the advice, or hardly any of the advice, which is what we're going to get to now of how to prevent insulin resistance. And yet, that's my score. And I don't think that's a coincidence. So that's part of my qualification for, you know, I feel being able to give that advice that, 语法解析

24:14

So the recommendations I'm about to give, I think, certainly work for me. I don't know if they would absolutely work for everyone because there are always genetic variants and we can talk about that. But I think it would actually work for the majority of people. So let me explain by talking about what the other types are first, right, like you said. So, okay, so if you look into this and you're in the kind of, 语法解析

24:40

I was going to say, doctors are often not addressing this like we talked about. But certainly any of the doctors who I speak to, they would kind of give the say who I know. Generally, Dr. Miriam is an exception, actually. I talk with her and she actually agrees with me on this. I was surprised to hear. But most doctors would be, including ones that we've had as guests on the show and stuff, would be other than Dr. Miriam. 语法解析

25:02

would be of the view that's very similar to the kind of what I call mainstream alternative view on how to deal with this. And that's basically with this theory. So the theory is, okay, 语法解析

25:16

Your body cannot utilize carbohydrates very well. Your body's been overloaded with carbohydrates. And that's why your body's getting insulin resistant. So if that's the cause, and so their theory behind this is, you know, our ancestors didn't have access to that many carbohydrates. Our ancestors only had access to carbohydrates maybe seasonally. So a lot of the time it wouldn't be available in the winter, you know, if we're not from a tropical climate. 语法解析

25:43

Our ancestors wouldn't have access to carbohydrates all the time, because a lot of the time there was just no food around. So our ancestors would have had periods where they're fasting, maybe for religious reasons, if we're talking about a thousand years ago, but if we're talking about 5,000 years ago plus, 语法解析

25:59

It's just because there was no food, right? Like starvation was a common and ever-present threat. And so the theory is basically that the cause of the insulin resistance and therefore a lot of other things is we have access to 语法解析

26:14

far too many carbohydrates and far too simple carbohydrates. That's the other thing as well. Some people are anti-carbohydrate full stop, but then a lot of them are like, no, it's okay if it's sweet potato or whatever things, whole grains that they say is okay. But the problem is the refined carbohydrates. Yeah. I was going to say the things that usually come in a box or a bag. Yeah. 语法解析

26:38

Yeah. And often they talk about white stuff, right? White pasta, white bread, white sugar, white rice, all that kind of stuff, white potato. So the simple carbohydrates are the problem. Now, although, you know, there's some disagreement, as you just said there about, is it all carbohydrates or is it refined processed or simple carbohydrates? They broadly agree from my point of view, because they all agree that the problem is carbohydrates, too much carbohydrates. They just disagree about what type is the problem to some degree. 语法解析

27:08

So that's basically what the majority opinion that I'm aware of that I've come across. And so if that is the problem, too many carbohydrates, the solution is… 语法解析

27:19

reduce the carbohydrates and also burn more carbohydrates. So generally the advice that you'll see for insulin resistance is number one, reduce either the level of carbohydrate in your meals or certainly the level of simple carbohydrate in your meals. As I said, that kind of varies. But often it's like reduce your carbohydrates full stop and then out of the ones that you do have, make sure that they are 语法解析

27:48

uh, like complex carbohydrates, not simple ones. So, you know, your brown rice instead of your white rice, your sweet potato instead of your white potato, your whole grain bread instead of your white bread, all that kind of stuff. Uh, your fruit instead of your sugar, et cetera. Okay. Um, and so that's recommendation number one. Recommendation number two usually is to fast, especially into maybe not a week, but intermittent fasting. Okay. 语法解析

28:14

So I should explain the theory behind each one. So the theory behind the low carbohydrates is if you give your body less carbohydrate, it will create less of an insulin spike. 语法解析

28:29

And your body over time will stop producing so much insulin because you'll stop triggering the insulin with carbohydrate. Does that make sense? Yes, it does. I'm not saying it's true, but it's the theory. Yeah, the theory makes sense. Yeah. And so then also the theory is, okay, well, not only less per meal, but what about if you don't have a meal? What about if you skip breakfast? What about if you skip dinner? What if you go 16 hours a day without eating? So all that time, 语法解析

28:55

You're not having any carbohydrate, so therefore you're not triggering any insulin. That's the theory. So a lot of them are big on intermittent fasting and stuff like that. 语法解析

29:05

Um, and then third of all, there's also, you should be burning more carbohydrates. And so that's activity. I don't think many of them are recommending sitting there and playing chess against the grandmaster, even though that actually is a great way of burning glucose. Um, it's usually, uh, you know, physical activity, uh, you know, running, walking, cycling, playing sports, lifting weights, whatever it might be. Now, some of them will even stack those two things. So they'll say, uh, 语法解析

29:34

you know, fast, like maybe skip dinner, wake up in the morning, and then, you know, do an hour of cardiovascular exercise, fast it. That would be an even better way to bring down that insulin. And then when you do eat, have a low carbohydrate meal, you know, so that like they'll do all of them at once. Now, I'm joking, I'm kind of making illusions, so I don't think this is the best way, but I want to acknowledge something. As a strategy, this absolutely usually happens 语法解析

30:05

vast majority of time even does work. It is effective. If someone does it, they will usually, their insulin will go, their fasting insulin will go down over time if they stick with it. And they will usually lose weight as well. So if that's the case, why is it not my recommended strategy? Well, there's a couple of problems with it. First of all, the practicalities, and this is actually the biggest one to me before I get into the technicalities is 语法解析

30:36

When I hear and see and talk to these people who recommend this, there's often a lot of talk about discipline and willpower. And they'll say things like, I've seen people even write this in books, let alone say it on podcasts and the rest of it. Like, I know how hard it is. No one's perfect. I fail as well. Sometimes I indulge in carbohydrates. Sometimes I… And I'm just like, well… 语法解析

31:07

Any system that, like, is so difficult to achieve, that even someone who's very identity, like, they're the whatever, they're the insulin resistance king, they're the intermittent fasting queen, right? Yeah, the guru of it all. It's the very core of their identity and how, you know, they see themselves in the world. And even they can't stick to it by their own admission. Like, so… 语法解析

31:35

That tells me, you know, what does it tell me? Like how weak, weak, weak, weak, well, undisciplined human beings are? No, it's not sustainable. There's a reason it's not sustainable. Right. Exactly. Chrissy, that's the conclusion I come to. That is a strategy. It may be effective, but it's not sustainable. And then the problem is that again, not always, but a lot of the time it's, 语法解析

32:04

It hasn't resolved the problem. So the real problem is a glucose utilization issue. Your body is not effectively able to deal with blood sugar, right? That's obvious because that's what we're talking about. The insulin is not working. There's insulin resistance. Okay. It's a glucose utilization issue. So removing the glucose is… 语法解析

32:28

it does like or massively reducing the glucose intake it does bring the insulin down it does help you lose weight and all the rest of it but it doesn't make your body better at utilizing glucose and so it's a bit like you know if you have someone who's like spoiled because you know they've always had I don't know a trust fund from their parents something they've got loads of money and so they just waste money waste money they don't have to do money they make investments and they always lose money it's like 语法解析

32:59

You could say, oh, they're terrible with money. What's the solution? Take away their money. And it's like, yeah, it's true. If you take away their money, they will not waste anywhere near as much money. But you have not made that person into a productive economic participant. All you've done is remove their ability to waste money. 语法解析

33:19

something, if that makes sense. And the problem is, if that person ever gets money again, whether it's given to them or whether they earn it themselves, they still haven't learned how to not waste it. Like you haven't addressed the issue. All you've done is take away their ability to… You've just removed the stimulus. That's it. Yeah. Yeah. Yeah. So those are like my primary issues with it. First of all, it's not resolving anything. Now I know that the response to the 语法解析

33:48

enthusiasts of that system is well you know some of them are really extreme like carbohydrates are poison you know I just won't have it and there are a few people it's definitely a minority but there are a few people who just stick to a keto diet 100% for years and decades and they feel fine and and 语法解析

34:08

And there is a genetic component to that. There are some people who have more of a hunter-gatherer genetic. It's in our, you know, genetic insights reports. About 30% of the population have that. It's not even that unusual. And so I'm not saying everyone in that 30% is going to be capable of doing it, but certainly if you're capable of doing it, you probably are in that 30% who, you know, are just more, you 语法解析

34:33

primed through your ancestry and the way your genetics have gone to utilize fats and even proteins as fuel sources as opposed to carbohydrates. 语法解析

34:45

and you can do okay with it. And overall, there's some upsides, there's some downsides, but to those people, the upsides outweigh the downside. They're really happy that they've lost 100 pounds or 50 kilos in weight, you know, and that they feel better because they're not, you know, struggling with all those symptoms we talked about earlier that happens with insulin resistance. And they're like, this is worth it, and I'm sticking to it, and I don't mind not eating sweet foods and carbs, and that's great. And so, of course, anything that works, it works. 语法解析

35:11

And if you've been doing that for 20 years and it's worked for you, I'm not going to tell you to stop. That's great. But the problem I see is so many people who try it, they do it for a while. God, what's the average I hear? Six months, nine months, maybe something like that. 语法解析

35:30

maybe good, but I probably have more disciplines like, you know, the clients than average. I think it's probably two or three months is maybe the average in the actual normal people population. Um, and then they just can't stick with it. And I was talking to a client about this the other day. He's like, and it's very successful person. Uh, 语法解析

35:51

you know, like a captain of industry, self-made, you know, success in life, role model to his community, et cetera, et cetera, et cetera. Like, you know, just an admirable person in many different dimensions. And he said, I've just found myself walking to the fridge and taking out the ice cream. I just couldn't stop myself eating it. And 语法解析

36:15

and I think it wasn't even maybe it was sorbet instead of ice cream it's just basically sugar it wasn't like anything else um and it's just like yeah and I said look that that is not a failure of willpower on your part that is just the body's survival mechanism kicking in and going I need carbohydrate now that's really annoying for me to say that to the people who are really advocates of this but if 语法解析

36:36

If you're an advocate of it, think back to your own experience. Are you sure that hasn't happened to you? And I know that you feel better when you stick to the keto diet and I know you feel worse when you don't. And so therefore you're convinced I'm wrong about this. But what if I'm not totally wrong? What if there's a chance that the reason that you don't stick to 100%, like most people don't, like I said, even a lot of the gurus who teach it don't, admittedly, they even admit it, is because for most people it is just not sustainable. 语法解析

37:04

And so why would it not be sustainable? So again, I've talked about this a lot in that previous episode, but just in a nutshell, your body has to have glucose. And so if you do not give it any or usually much externally, if you don't eat much glucose, it just makes its own. It can convert fats into glucose, but more likely, especially if you're fasting as well, what it's doing is something called gluconeogenesis, 语法解析

37:33

and lipolysis. So basically it's breaking down, yeah, fat tissue, which obviously people like the sound of and which may be a good thing, but also muscle tissue. Um, it's depleting your muscles of sugar is depleting your liver stores of sugar, the glycogen, um, even, you know, other things like the brain is being depleted of sugar. Um, but then, yeah, when things like the muscles, the brain, the organs start to get low in sugar, there's a signal. It, 语法解析

37:59

It won't allow it to get too low. And so it does something to keep it from getting too low. And that thing is called stress. It raises cortisol. It raises adrenaline. It raises noradrenaline. I think that a lot of people are guilty of having this impression, including me in my older teachings, that like the primary utility of those stress hormones is to deal with fight or flight emergencies like, um, 语法解析

38:29

Sorry, going back in evolution, like being chased by a tiger, going to a foreign tribe, invading your tribe, all of those kind of things. Like it's a life threat. My life's under threat. I'm going to mobilize all this energy so I can save my life, save the life of my tribe members or whatever. And there is that aspect to the fight or flight response where core zone adrenaline goes up. 语法解析

38:55

But actually, as I've looked into it more, I'm more and more convinced that the primary threat to our survival throughout most of our history and the majority of the time, as in day to day, was not being hunted and eaten and killed and war and all the rest. It was starvation. It was running out of food. That was the real ever-present threat. And you see that in nature, but 语法解析

39:20

you know, especially with predators, but even among herbivores, you know, plant eaters to a large degree and omnivores that the number one threat to them, um, in many cases is actually, uh, starvation. And, and again, especially if your ancestors are more white, for want of a better term, uh, European, you know, whatever, then, then that's going to be even more true, uh, 语法解析

39:49

As I said, tropical climate, starvation is potentially less of an ever-present challenge, but certainly in climates where it is really cold and not much grows half the year, it's like you either catch something and kill it or you are really organized and disciplined with having a bunch of stuff left over all winter from summer or you face starvation. And I think a lot of our ancestors, really from any… 语法解析

40:12

any part of the world, but especially from, you know, northern climates, that was a, you know, a constant threat of starvation. And so the body raises their stress chemicals to liberate, you know, glucose, and also to some degree, also, you know, fats, free fatty acids, free amino acids, from storage to give you all so that we can survive. And so when you fast, 语法解析

40:38

your body absolutely does that whole process. It absolutely raises stress chemicals. I know I've seen talk and I've seen studies that talk about how if you do it long-term, your body adapts to various degrees and the stress chemicals are not as high anymore, but they have to be higher to some degree than if you were having an optimal amount of glucose on an ongoing basis from your diet. Now, I say the word optimal because 语法解析

41:04

Everyone's got a different version of that. Some people believe that optimal is still not much. Fine. But I'm still saying if you have not optimal, if you have less than optimal, your body is going to have to get some from other sources and it's going to have to raise stress chemicals to do it to some degree. And elevated stress chemicals, medium to long term, are also really damaging and really problematic. 语法解析

41:30

And the other thing that we talk about a lot on this channel is the thyroid. And so when you skip meals, but also even just when you have low levels of glucose, your body goes into that stress response and 语法解析

41:42

But the other thing that it does is it slows down your metabolism. It slows down how quickly your body burns energy. Not enough energy, not enough instant energy in the form of glucose, the body goes, no problem, we're ready for this. We're aware of the concept of winter and starvation or the rest. We'll just slow everything down. It's not quite hibernation, but it's like a half hibernation mode that we go into. And so when we do that, 语法解析

42:11

nothing works as well. And any kind of systems in our body that are more 语法解析

42:17

non-essential from the body's point of view that are not required for immediate survival, like the body's detoxification system, you know, like the, the body's hormonal system, for instance, like sex hormones being optimal, all of that kind of stuff. It kind of gets down regulated as survival gets prioritized. And so that's where, and the body goes into this metabolism, slowing metabolism, which, 语法解析

42:46

putting on weight mode basically so while the while the ketogenic fasting approach works 语法解析

42:53

I think it's always going to work if people stick to 100%. Well, I think, yeah, and you would think anything if somebody sticks to 100%, but that's highly unlikely. Well, anything effective, yeah, if someone sticks to 100%. But yeah, the issue is, so while you're doing it, you may be losing weight or feeling better and having your weight stay stable, but you've slowed down your metabolism. Now, if you eventually kind of break through low willpower, as we discussed earlier, maybe just… 语法解析

43:18

your body taking over with an actual sensible strategy of starting to eat some carbohydrates again, then suddenly you've got a slow metabolism. And then suddenly it's even easier to put on the weight and it's even harder to lose the weight when you eat in a quote-unquote normal way, if you eat a normal meal on a normal regular basis. So it really puts you at a distinct disadvantage in many ways to go into this adaptive mode where you become used to this keto or keto-ish diet 语法解析

43:47

diet and become used to this intermittent fasting thing i have to say as well just on the subject of weight loss for a second so there's three thing there's three primary calorie sources alcohol is a fourth but i'm not going to include that so there's basically protein carbohydrate and fat that are calorie sources calories meaning energy 语法解析

44:05

protein is a poor calorie source protein is excellent i generally recommend high-ish protein meals um but it's the least clean burning of all the fuels i think pretty much everyone agrees with that um it creates stuff that puts a strain on your body if it is excessive people disagree about what's excessive but certainly 80 percent of calories coming from protein i think everyone agrees that's excessive so that's not going to work 语法解析

44:29

You can get 80% of calories, however, coming from fat. That can work. People do it. You can get 80% of calories coming from carbohydrates. That can work. People can do it. But the challenge is, you know, I've just said what the challenge is of doing that with fat. But yeah, the other point I wanted to mention about this is that if you omit or almost, if you radically reduce either of those two primary calorie sources, 语法解析

44:59

it's quite possible and even easy to lose weight because it's really hard to eat, overeat only carbohydrates on their own. And you might say, oh, that's nonsense, Erwin. I love sweet food. I could eat it all day. Honestly, I'm not saying you should, but if you were to try it, like just eating pure honey all day or white table sugar or something, 语法解析

45:21

You'd struggle to even hit your calorific requirement. It's really hard to have just carbs all day. And it's really hard as well to have just fat. 语法解析

45:33

all day like and that's what we just talked about that's a ketogenic diet is i'm saying just fat it's really hard having like a 90 plus carbohydrate diet it's really hard to have a 90 plus fat diet like a ketogenic is close to even it's really it's actually really hard even to have an 80 plus carbohydrate diet or an 80 plus fat diet and so therefore it's very hard to overeat sorry if you are having an 80 plus 语法解析

46:01

carbohydrate or fat diet because your body just gets sick of that one time and it's really easy to overeat if you have a balance of them that's why all the stuff that people eat a lot of the potato chips your donuts your pizza your cookies ice cream i don't know chrissy what's on this like 语法解析

46:20

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46:46

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47:52

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48:14

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48:26

Oh, yeah, potato chips, you know, handfuls of nuts here, these mixed things, just, yeah, tubs of Ben and Jerry's, you probably already said ice cream, but, you know, cookies, crackers, you know, all of those things, they just, sweets, you know, as somebody, the kid can eat a whole bag of sweets, look at all that sugar. Like when I was growing up, there was this thing called, and they still have them today, Nerds, these little boxes of sugar-coated, um, 语法解析

48:52

Just sugar in these they were just these tiny little balls and different colors and they were just the best thing ever Well, okay. So I have that list you just gave everything is like balanced fat and sugar 语法解析

49:03

cookies and all that kind of thing. The two that you said that are not are nuts, which are very heavy fat. And then like the nerd switch, which are very heavy carbs. But this is the thing. It's actually pretty hard to gain weight or even keep weight on if you're just eating nuts or if you're just eating nuts. To go back to that point I said, it's very hard to have too many calories of those things. And even though like I love nuts, I love pistachio nuts or whatever. And I could sit there and eat like a whole bag of them. I get it. 语法解析

49:31

But I did like a raw vegan diet at one point that was low carb. And so basically, pretty much the only calorie source I had was nuts. And I can tell you, as much as I love them, eventually, if that's all you're eating, it's really hard to even meet your calorie requirements. You know, maybe if you really love nuts, it'll take you a few days or whatever. But there's at some point, like I cannot… 语法解析

49:51

Like I just really want like some carbs and vice versa. So that's the thing. I have to address that. That's one of the reasons why both keto people and like fruitarian people, they can both tell you accurately that when they do it, the weight just falls off them. Because if you're omitting one of the two major calorie sources, it's really, really hard to overeat. That is a fact. So that's something to bear in mind as well. 语法解析

50:19

Now, in terms of the pure carbohydrate approach, that is something that you hear a lot less in terms of a strategy for insulin resistance and weight loss. But it is out there. And if you dig enough, you'll eventually come across it. Let's say pure again, like 80%, let's say, plus carbohydrate approach, the high carbohydrate approach. But it is out there. I know there's like a potato diet where people – 语法解析

50:46

reverse type 2 diabetes and an insulin resistance where they just ate potatoes. How is that possible? 语法解析

50:55

Well, okay, so there's a different mechanism explanation for that. And that's something I think we talked about in great detail in the other episodes. But in a nutshell, so the high-carb people's theory… So remember we said the high-fat people's theory is carbs are the problem, just reduce them, the insulin will go down, right? That's the short version. So the high-carbs people's opinion is actually it's free fatty acids that are the problem. So… 语法解析

51:21

we said earlier that when you don't have enough carbohydrate for your body's needs it will start breaking down stuff in your body um like especially protein and fat cells muscle and stuff muscle and fat cells to get more energy which it then converts into glucose so that process will release free fatty acids 语法解析

51:43

And so the theory that they have is that those free fatty acids are actually the thing that causes the insulin resistance, that blocks the insulin receptor and stops it working correctly. And especially if those free fatty acids are omega-6 fatty acids. 语法解析

52:02

So in terms of, you know, so let's say you got body fat, right? You got fat wherever around your belly. So it may never have occurred to you, but just like, you know, if you were to look at nuts or cheese or olive oil or whatever, and you can say, okay, so there's this much saturated fat, there's this much polyunsaturated fat, there's this much monounsaturated fat. So as much as you could do that for any plant or any animal that you might eat, the same thing's true for you. 语法解析

52:26

Out of your fat, a certain percentage is saturated, a certain percentage is monounsaturated, and a certain percentage is polyunsaturated. And out of that polyunsaturated, a certain amount is omega-6. If a high percentage of that fat 语法解析

52:39

your fat is that omega-6 coming from those seed oils and soy oil and stuff like that, then it's especially those fatty acids that you've got from your diet originally that then broken down are then released into your bloodstream. And yeah, they slow down your metabolism. They do a bunch of stuff that they increase inflammation. They do a bunch of stuff that's not good. And they also increase insulin resistance. 语法解析

53:05

And there absolutely is. It's not just a theory. There's loads of scientific studies that back this up, that when three fatty acids are higher, all these kind of things get worse, including insulin resistance markers. And so their approach, again, is the opposite extreme. It's like… 语法解析

53:19

Have very little fat, have no omega-6 fats, and then over time, if it works at all, it certainly takes longer than the keto approach because the problem is if you've been eating a normal diet for 10, 20, 30, 40, whatever years, you're going to have a bunch of omega-6 free fatty acids going 语法解析

53:41

uh running around but what they're trying to do is basically keep the carbohydrate high so they have like the exact opposite approach rather ketones like 16 hours a day you're not eating these people are like eating fruit or drinking orange juice or drinking skim milk maybe whatever all day every day because they're trying to keep their carbohydrates high so that their body never goes into back to the potato diet which is what you asked the question about they're having potato all day 语法解析

54:07

to keep the carbohydrates high so that the body's stress chemicals go down because there's never a need for them to be high, so that then the body is not doing the breaking down of tissue, muscle, and fat, so then the free fatty acids aren't being released, which are then not suppressing the metabolism and blocking the insulin receptors. That's the theory behind it. And so… 语法解析

54:32

Do I see this working in practice? I honestly don't see it working as often. But I know my issue of it is I see a bunch of people who are doing it and it works for them. I noticed their age and they tend to all be under 40. Most of them are even under 30. I don't know. Prove me wrong in the comments section. Tell me anyone who's, say, over 50 or even over 40 who does this approach and has done long term who is not overweight. 语法解析

55:00

but it's pretty rare, unfortunately. So I'm a little bit skeptical, but I have to be honest that there are studies where it's controlled clinical conditions and all the rest of it. And there absolutely are many studies where people do it. And actually, one category I know where it does work is fruitarians. So like I said, I used to be a raw vegan and some people are fruitarian. I kind of, even though they're, 语法解析

55:26

challenging people in some ways. I have some, what's the word, affection for their philosophy. It's basically a philosophy of not harming anyone or anything, right? They're not killing animals to eat them, but they're not even killing plants. Like fruits want you to eat their fruit, right? So it's this like 100% 语法解析

55:44

I'm not going to kill anything. I'm just going to eat fruit, which is a nice idea in theory. And so I think because there's such a strong moral component to it, there are people who really stick to it, irrespective of the health consequences. And honestly, you know, and this is my challenge to people who are like, oh, carbohydrates cause obesity, carbohydrates cause insulin resistance. 语法解析

56:06

Look at the average fruitarian and the words you're going to come up with. Now there's obviously exceptions to everything, but a real genuine long-term fruitarian has been doing it for a long time. The words you're going to come from is more likely to be emaciated than obese. Like, and these people are having two, three, four thousand calories of almost pure carbohydrates a day and they are not overweight, right? Absolutely not. And so, yeah, I think it absolutely can work. Um, 语法解析

56:34

And I don't know if I've seen the insulin test results, but I wouldn't be surprised if their insulin test results reflect the studies. And they're also not insulin resistant, despite having calories all day, every day. And when you eat fruit, it's not very dense. And so a lot of these people are eating fruit all day. That's like the common thing. And so again, it does work, I believe. Not for everyone. I think this is, again, there's a genetic component to it, where for some people, 语法解析

57:00

It just wouldn't work no matter what. So there's hunter-gatherers we talked about. It probably wouldn't work for them. But the farmer types, the ones who have ancestors going back a long way, maybe because they were agrarian for many centuries and millennia, maybe because they were in a tropical climate for many centuries or millennia. Some people's genetics are adapted to high carbohydrate, and that's a strategy that may work for them and that they're capable of sticking to. 语法解析

57:26

Um, it causes a bunch of different problems, which I don't know if I'll even go into, but probably the low protein is more of an issue, but low level of fat can cause, especially, you know, fat soluble, uh, vitamins and stuff can potentially cause a problem too. Um, 语法解析

57:42

like a B12. And we've done an episode on that. I think, I don't know if it'll be out yet, but we've done an episode which will be about all the nutrients that you're going to be low on if you're eating a vegan diet. So it kind of creates different problems. But anyway, it's another thing that can work. And that's the point. I want to acknowledge this before we get into my way of doing things. 语法解析

58:03

That extreme can work of like almost no carb. And the other extreme can work of like, you know, very, very high carb. The challenge is with both of them and said they're hard to sit, stick to. And for many cases, impossible. They often create long term problems later on. They. 语法解析

58:25

do not resolve the problem in my mind. And well, in the case of keto, I think it's more, it doesn't resolve the problem. So if you ever go off it, you're actually worse off than you were before. In the case of the high carb, maybe actually does resolve the problem, but it creates so many other new problems. I don't know if it's, you know, even worth it. And I just see in practice, it's, 语法解析

58:46

Um, in the case of the vegan fruit area, I see it creates lots of new problems in cases like on the potato diet. I've honestly actually never met anyone who's done it. I've only seen the studies on it. Uh, but I can still see how it would cause problems in terms of the low levels of protein, if nothing else. Um, 语法解析

59:04

So yeah, that's, I just don't know of anyone. Again, in the comments, if you know someone who's like done really long-term high carb, but also met all the nutritional requirements somehow, maybe moderate protein or something like that, and they're really thriving, I'd be interested to hear about it. But those are not like ways that I recommend. And one of the other problems actually I'll just address now, to me, of the high carb thing is what I noticed is that 语法解析

59:32

pretty much universally, they're always eating all day, like all drinking, you know, drinking fruit juice or whatever, like, but basically, they're consuming calories all day. And that's often what's recommended in these strategies. And so the problem I have with that is that the people who are big fasting enthusiasts are partly right. 语法解析

59:56

When they say that when your body doesn't eat, it has a chance to do autophagy. It has a chance to do mitophagy. It can clear away the cellular debris, the mitochondrial debris. It can recycle those old cells. There's loads of positive hormonal impacts. Basically, 语法解析

01:00:18

your body is not in a detoxification mode when it's in a digestion mode. I think I'll keep it as simple as that. And so if your body's always in a digestion mode, then your body's never in a detoxification mode. So that's really my, you know, one of my number one challenges with eating all day, no matter what you're eating. And I guess that would come to the third recommendation is 语法解析

01:00:39

So this is not as common for insulin resistance, but I definitely see it with hypoglycemia. And my theory is I would say hypoglycemia precedes insulin resistance in many cases in the same way that insulin resistance precedes type 2 diabetes. And so what hypoglycemia is, is where your blood sugar tends to be low. And so then what happens is that a person kind of feels a need to eat in order to raise it to feel okay. And so to me personally, 语法解析

01:01:08

that's like insulin dominance so that's like your body's over producing insulin response to the sugar and so i would say it goes from optimal metabolism to insulin dominance which we call hyperglycemia to the insulin resistance to then ultimately insulin failure so it's like first of all your body produced the correct amount of insulin that it over produced the insulin then the overproduction of insulin starts to mean that it's not getting into the cells anymore and then finally it 语法解析

01:01:36

you know, stops producing it altogether potentially. Although there are some people who are diagnosed with type 2 diabetes who also still have high insulin, confusingly. And then sometimes they still feel better when they inject the insulin because… 语法解析

01:01:51

It's just a brute force technique. It's like, even though your insulin is already high, if you inject a load more, it will still get, it will still reduce the sugar in the cells. It's kind of just forcing it with, you know, even more insulin rather than addressing the problem. So that's the sequence to me. So often the hypoglycemia, um, 语法解析

01:02:08

The way that people address that is to like eat frequently, eat every two or three hours. And often they, you know, the kind of meals that I would actually maybe recommend if they're doing things properly. So a lot of ways I think it's good. But the problem is they eat so frequently to me that they are, and that is partly because they're not eating correctly, which I'll explain in a minute. But they eat so frequently that the body never gets a chance to detoxify. 语法解析

01:02:33

And so that's one of the other challenges, I would say, that then could actually lead to the next problem. Because everything's obviously interconnected. And so if your body generally is overloaded with all kinds of toxins, free fatty acids, in my opinion, are not the only thing that can create insulin resistance. Let's put it that way. There's actually all kinds of toxins that if they build up can interfere with the glucose metabolism. And so when you never… 语法解析

01:03:00

like stop eating for more than two hours or three hours at a time, your body's more likely to build up those toxins that's more likely to lead to insulin resistance. Okay, right. 语法解析

01:03:11

That's a great overview of explaining and showing these different, these three different systems, you know, to very much extreme, and then also to seeing where one leads into the next, into the next, and the progression of where it comes. So you can also start to begin to, you know, check yourself and see if you are having those kind of things, especially that hypoglycemia, because then if you can begin to address it then, you'll be able to improve things a lot sooner. So 语法解析

01:03:40

And again, I know you're not saying that, you know, don't do these things because if it works for you, it works for you. But having said this, the reasons behind your why of why you think, you know, maybe they're not the best way to go. I'm really curious to see is where are you putting your thoughts of what the best approach to be is? Yeah. Thank you. And I'm actually amazed. I've 语法解析

01:04:04

had this conversation with many, many, many people now. And I'm always amazed at how amazed they are at this recommendation. Because to me, it seems like the simplest, most obvious thing in the world, especially if you take into account everything I just said, obviously, not everyone has that background knowledge. But actually, a lot of people do, because I'll say to them, yeah, have you tried keto? Yeah. You know, did it help for a while a bit, but then I couldn't stick to it. So you know, a lot of people have had that experience. But anyway, I'm 语法解析

01:04:28

So my recommendation, so there are, you know, there are some supplements that I'll recommend before we finish because I know people want some quick fixes and stuff. Um, but I'll, I want to address like the most important element first. Um, 语法解析

01:04:44

So diet is massive. Just before I get into diet, I will just give this caveat. Like all the body's hormonal systems, especially are tied together. And so we've got to remember insulin is not like magic sugar juice. It is just another hormone produced by another endocrine gland. And I say that to say this, if you have like significant low thyroid hormone, for instance, 语法解析

01:05:08

or if you have significantly high estrogen, or if you have significantly low testosterone, or whatever it might be, those ones that I just mentioned especially, they may need to be addressed in their own right to have a full recovery. 语法解析

01:05:24

Now, I didn't mention the cortisol and the adrenaline because actually I am more and more of the opinion these days that a lot of the time the blood sugar, so therefore insulin, is more primary when it comes to those. So I'm not saying that you have to fix your cortisol first because, in fact, often fixing this does fix the cortisol, although every case is different. But definitely… 语法解析

01:05:49

a lot of the time I have root cause before insulin resistance. I see for instance is low thyroid function. So that does have to be addressed as well. Having said that, assuming that you're doing other stuff that I've talked about again and again on this channel, how do we address insulin resistance? So my solution is to eat moderately. 语法解析

01:06:11

What does that mean? Because everybody's going to have a definition of what eat moderately is. So what's yours? Absolutely. Okay. So what does moderately mean? It means a moderate amount of time today with a moderate balance of protein, carbohydrate and fat. 语法解析

01:06:28

exactly the opposite of what I've just said that everyone else does and recommends and probably has actually done to put themselves in the situation in the first place if you really investigate it not always but usually so what I recommend is number one 语法解析

01:06:48

to eat my recommendations for insulin resistance are actually basically the same as for hypoglycemia because to me the key is if we can get a person's blood sugar back into balance if we can get their stress hormones down if we can get their metabolism up someone talks about the adrenal system the thyroid slow you know stroke metabolism speed system um 语法解析

01:07:16

and then the sugar system, if we can basically, and then to some degree even the leptin system. So when you start to bring the blood sugar back into balance, it even helps with the leptin system. We haven't talked much about leptin in this episode, but just to touch on it very briefly, insulin resistance often goes hand in hand with leptin resistance. Leptin is the primary hormone that makes you feel satiated, right? 语法解析

01:07:44

So as in, I don't need to eat anymore, I'm full. I say it that way to distinguish it from what's often focused on these days, so things like Ozempic. So GLP-1 is like the fullness in the stomach, like my stomach is full. 语法解析

01:07:59

But the GLP-1 does that by not allowing your stomach to empty in a normal, timely manner. So that's kind of a cheat to make you feel full. I'm not talking about cheating to make your stomach feel full by stopping it emptying. I'm talking about the actual feeling of satiation, like, wow, that was really nice. I really enjoyed that. 语法解析

01:08:19

And I feel great in my body. I've not, you know, I've got bloated stomach or anything, but I just feel like I've had enough. So that's leptin. The thing, the hormone that's the opposite of leptin is called ghrelin. Ghrelin is the hunger hormone. So when your ghrelin is high, you're hungry, almost irrespective of how full your stomach. I've taken stuff sometimes that 语法解析

01:08:39

on the odd occasion that increases ghrelin. And I can tell you, even when your stomach's completely full, you're still hungry. Because your stomach being full is kind of related to whether you're hungry, but it's not the primary thing. The primary thing is this ghrelin and leptin. And conversely with leptin, your stomach can even be not full 语法解析

01:08:57

And you can still feel satiated. And this is what everyone always teaches, right? Like when they teach weight loss, but even just health in general, don't eat until you're full. Eat until you're close to full, but not full, right? They often say like eat like 70 to 80% of your stomach capacity. Don't eat 100%. Don't wait until you're full. Well, that's impossible to do or to judge correctly if you don't have leptin sensitivity. 语法解析

01:09:23

So leptin is the same thing as insulin in that the problem is not you have a lack of leptin. So it's not like you have a lack of the hormone telling you that you are satisfied. The problem is that you are leptin resistant, meaning that leptin is not getting through to the cell to give it the signal that you're satisfied. And so it's the same basic challenge. And so… 语法解析

01:09:45

In some ways, the leptin is actually like the master controller of the other systems, including the thyroid and insulin. So that's why I'm doing a little digression on leptin before I go back into diet. And so a lot of what controls leptin is actually light and light environment. And so when I talk about moderately leptin, 语法解析

01:10:04

We have had a whole episode on this, so I'm not going to do it all again, but I'll just point to that episode. If everything I'm about to say doesn't work for you or is not enough, it's because you haven't addressed the leptin piece. And so you need to address the leptin piece as well. And so the leptin piece is, you know, if you're indoors all day, 语法解析

01:10:21

That might be okay. It's not ideal, but it's okay. But if you're indoors all day and all you've got is LED light and you're staring at blue screens, that's not okay. That's going to dysregulate your leptin system. It's going to dysregulate your GLP-1 as well. And it's going to dysregulate your cortisol. So it's going to make your cortisol higher. It's going to make your thyroid low. It's going to make your leptin resistant. It's going to make your insulin resistant. It's going to make your GLP-1 low. 语法解析

01:10:47

uh agonized i think no antagonized like it messes with everything so just say that to say if all the advice i'm about to give isn't enough for you that's probably the piece you're missing uh and i mentioned that because it's happened a couple of times now that i give all the dietary advice and then people like yeah it's good but it's not quite and it's like what about the ask about the light environment it's like oh my god horrors you know like 语法解析

01:11:10

I spoke to one person recently and like, I haven't been in the sun since I was a child. And like I, you know, and it's like, okay, yep, that's going to be a problem. And I say, look, you can be indoors if you have to. It's more complicated. But, you know, you can set up a red light. You can set up like an infrared heat lamp thing that you have all the time. You can get full spectrum bulbs so they're not just emitting blue light. You can put the filter on your computer. 语法解析

01:11:35

screens, your computers and stuff to make sure it's not just blasting your blue light. You can wear your blue light blocking glasses once the sun goes down to make sure you're not overdoing a blue light. And if you do all that stuff, you don't have to go outside if you're really afraid of UV light and maybe you're albino, you're very fair-skinned or something like that. You don't have to go out. Even completely avoiding UV light is not optimal, honestly. We talked about that. UV light has some benefits, but… 语法解析

01:12:00

You know, and it has some benefits with what we're talking about, but it's like good enough. But the way that people have it, like they predominantly have only blue light. They have almost no red light, no infrared light. Like this is not going to work. This just completely dysregulates the whole person. So anyway, so that is something to bear in mind. 语法解析

01:12:21

Let's say you're on top of that, or let's say that's not the primary thing for you. Let's go back to diet. So when I say eat in a way that I would recommend to someone who has hypoglycemia, it's basically this. So you want to keep your blood sugar balanced. One of the keys to that is you want to eat soon after waking up. I recommend about an hour after waking up at the most. And so when you eat is important, but what you eat is actually more important because 语法解析

01:12:50

I don't know. They're both crucial. And even the order you eat them in to some degree. So… 语法解析

01:12:56

If you were to eat a breakfast in the morning like a lot of people do, I don't know, honey nut Cheerios or something. With a banana and a slice of toast. Yeah, sure. Let's even say the healthy version, right? A slice of toast or a bowl of oatmeal with like a bowl of fruit salad, an orange juice or something like that. You know, this is a smoothie, a fruit smoothie. This is what a lot of people do. That is great. 语法解析

01:13:24

unless you're doing that extreme version, I just said, if you're only having carbs ever, you know, like 80% plus, all that's going to do is it's going to spike your blood sugar because it's a lot of sugar all at once for your body. There's nothing to slow it down, which will then spike your insulin, which will then cause your sugar to go too low, which means that you will then either have to consume more sugar to bring it back up, which is why I said the people who do this high sugar thing, they have to have sugar all day. 语法解析

01:13:52

because the body constantly raising insulin, it's constantly dropping the sugar, there's no problem, there's more sugar. And they just keep having sugar all day. - They're on that roller coaster, especially, yeah. - Well, yeah, but I'm saying they try and minimize the roller coaster by never allowing the drop by having the carbohydrate constantly. That's the strategy of some of these people. I would say it's effective enough as long as you can keep doing it. - Yeah, but for the people that aren't using it as a strategy, they are going on these spikes 语法解析

01:14:21

these spikes and these drops. So they don't really know that they're on that roller coaster per se. Yeah, 100%. And that's where you have, you know, both fatigue and depression and stuff is like the low energy states, but then also the anxiety and the, you know, whatever, anger, irritation, anxiety, 语法解析

01:14:42

and maybe mania, all of these things are high energy state and it's just this continual swing between the two, as you say. So that's what we want to try and avoid with people. So breakfast first thing in the morning, 语法解析

01:14:56

Balance of protein, carbohydrates and fat. I actually recommend eating the protein first. So if you have a meal where it's not all blended together, like, I don't know, maybe a smoothie, you can do that if you want. But if you have a meal where it's separate components like, you know, bacon, toast, 语法解析

01:15:16

whatever, something like that. It's like having the, I don't, that's not a recommended meal necessarily, but just as an example of what someone might actually have in practice, if they were in a hotel, some hotel, uh, 语法解析

01:15:28

breakfast buffet situation um having the bacon first not the bread like it's just and when you do that um it reduce it reduces the insulin response there's more of a positive hormonal response if you have the protein a little bit earlier in the meal now i'm not a stickler with this 语法解析

01:15:48

I will not eat all my protein before I start my carbs, but I'll definitely have a bit of protein before I have any carbs just to kind of create that favorable balance. 语法解析

01:15:58

hormonal balance. So that's one thing. Now, the ratio between them is crucial. And I wish I could just give you a, this is what's right, but it is different for every person. But what I'll say is this, this is how you calibrate it. First of all, you have to have a moderate amount of each. So what do I mean by moderate? So moderate is roughly 语法解析

01:16:23

20% as a starting point, 20% protein, 40% carbs, 40% fat, something like that. And so this is not something that you should guess. This is something that you should check. 语法解析

01:16:38

Using something like Cronometer, we've done several episodes where we've shown you how to use it, but it's really not very difficult. It's quite intuitive. You can also work it out for yourself. It's an app you can put on your phone. It's very simple. Let's say you're eating a lot of packaged foods, not like… 语法解析

01:16:55

one-off things that you can just write like oats milk let's say it's you know some kind of combination that's your ability we can just take a photo of your phone of a barcode and it will upload you know all the like they make it as simple as possible um even if it's something that isn't in the database i think you add it to the database easily like so pretty much what anything you eat uh you you'll at least be able to get this basic nutritional information that i'm talking about now out of it like 99.9 percent of the time 语法解析

01:17:24

And so don't guess, check. And I've done this again and again with people and they're very often surprised how low the protein is or how high the fat is or how high the carbs are or whatever. Like, so don't assume you really know what that balance is. Find out. If you don't want to use an app, yeah, you can do a manual calculation with a scales and a calculator or a smart brain. Um, and you can work it out yourself. That's, that's the other way of doing it. Um, 语法解析

01:17:53

So let's say you start with 20, 40, 40. Now, I was going to say, just go, but before you go into the percentage, a couple of points I just want to bring up, which I've heard, but I wasn't certain about, because I always thought doing a blended fruit smoothie with protein and fat together was all really great. But I heard when you break it down in such its fine form like that, not eating it whole, that that can tend to… 语法解析

01:18:18

spike your blood sugar as well so that was one thing i didn't know if you might have heard or had any data on to support that or um i'm not yeah it's a good question i'm not a fan of the blended food it's it's for different reasons and i am a fan of in certain contexts for certain people in certain situations um but generally i'm not um but it's more like the fact that you're not chewing 语法解析

01:18:42

first of all it's not good for your jaw and your jaw muscles and stuff like that over time second of all more importantly it means that you're not stimulating the saliva which helps you digest your food third of all most people drink it too quickly so it's like overloading the stomach at a naturally high rate but to address what you actually said I don't believe it's an issue if you 语法解析

01:19:05

if you adjust for it. So meaning if you get everything else right that I'm about to say, you can still adjust to get it correct. Because basically… 语法解析

01:19:15

the protein, the fat, and the fiber level will adjust how quickly it hits your blood sugar, your bloodstream. Now, if you've broken it down, let's say in a Vitamix, in a very granular way, it is true that the sugar will hit your bloodstream quicker than if you took exactly the same thing and didn't put it in the Vitamix first. So that is absolutely true, but you can compensate for that by adding 语法解析

01:19:39

adding more fiber, for instance, or something like that, that would then, you know, make up for it and slow the rate that it goes into your bloodstream. So I think if you really enjoy blended food, it's possible to still for that to be okay. But I would go back to what I'm about to say in terms of the guidelines about how to judge it. So let's say you start 20-40-40, something around those levels, right? Protein, carbs, carbohydrates, and fat. 语法解析

01:20:07

I should address this because I know this is everyone's question on their mind at this stage, having done this a bunch of times. People are always like, well, what should I eat? Oh, and what should I eat? And my answer is always like, I always ask them, well, what did you eat for your evening meal? And they always tell me something and it's often perfectly good. And I say, okay, just have that. 语法解析

01:20:27

And, you know, and just have that in the morning. And I was like, you know, make twice as much or a lot of people are not very hungry in the morning. So, you know, save a third of your evening meal and have that next morning. Like it really is as simple as that. Or cook it fresh from scratch, like whatever you want. But the point is, 语法解析

01:20:44

It's such a hard thing for people in the Western world to get their head around. But this is… Like, it's completely normal. You know, I've traveled not throughout the world, but, like, Southeast Asia, for instance. Like, they don't have a distinction between you have a completely different type of food in the morning as you do the other two meals. It's just basically they have exactly the same in the morning as you have a… It's, like, completely normal. We've been conditioned. Yeah. We've definitely been conditioned. And I think there's actually a mass propaganda campaign by Kellogg, believe it or not. I think… 语法解析

01:21:12

It was about 150 years ago. Like everyone ate like a normal meal, if they could afford it and had it available at least, they ate a normal meal in the morning just like any other meal. And then there was this massive propaganda campaign about how, you know, we should be having these grains in the morning. You should look into Kellogg. He was a bit of a weird, you know, very… 语法解析

01:21:32

puritanical religious person who was like, you know, had ideas about sexuality being very sinful, for instance. And one of the good things about this approach to him is that it like lowered people's libido. So, you know, yeah, anyway, whatever. But the point is, there's nothing weird about eating a normal meal in the morning that you would now. That's theoretically, philosophically in your head. I understand that a lot of people, 语法解析

01:22:02

don't feel like it. Not everyone, but a significant minority of people don't feel like it. And those are the people who are adrenaline dominant. So those are the people who have very high adrenaline specifically. Adrenaline more than cortisol. Some people just go high adrenaline. And adrenaline, among a bunch of other effects, one of the common effects is vasoconstrictor. So if you tend to have cold hands and feet, but 语法解析

01:22:24

noticeably as much the rest of your body that's a good sign especially if you have an extreme version like Reynard's or something that's a classic sign of adrenaline dominance but another classic sign of adrenaline dominance is you are not hungry in the morning the typical high adrenaline profile is not hungry in the morning 语法解析

01:22:42

uh maybe a crash in the afternoon create something sweet and then binge like loads of food at night when you finally calm down and relax that's like the classic adrenaline eating pattern if anything look some high adrenaline clients i've talked to and they're just never hungry they barely eat at all so i mean it's case by case but the kind of stereotypical is not hungry in the morning eat the most food at night you know energy crash and sweet cravings during the day so um 语法解析

01:23:11

It's really, really important to get that first meal right, to get the right balance. Now, how do you know you've got it right? You know you've got it right by how long it takes you until you're hungry and how you feel after you've eaten it, both immediately and the several hours afterwards. So this is how I would calibrate it. 语法解析

01:23:31

To quote one of our recent guests who's obsessed with calibration, I'm obsessed with calibration with this food thing. Until you get it right and then, you know, to me it's extremely easy. I don't think about it at all. I just eat what I eat. But until you get it right, you've got to calibrate it. So when you first eat, if you feel very heavy and sluggish and tired afterwards, it can be different things. And it can be the opposite of what I'm about to say. But the tendency is probably you've overdone it a little bit with the fat. 语法解析

01:24:03

And so you don't have enough carbohydrate to give your body instant energy. The fat is a much slower burning form of energy. If you have a lot of fat, sometimes it can put a bit of a strain on your whole system to be dealing with it. And so there's the tendency for a little bit of sluggishness and low energy. If you have too much carbohydrate, on the other hand, you have the opposite issue. You tend to feel wired, stressed. 语法解析

01:24:30

maybe hyper, anxious, jittery, all of those kind of things. And then for some period of time, some people it's 10 minutes, for some people it's two hours, and then there'll be a kind of crash where you either then go to feeling sleepy or maybe you start craving sweets or maybe then you start getting like, 语法解析

01:24:52

uh like angry and irritated because it's like your blood sugar is getting low and so your body's using stress chemicals to try and raise it again and that's often adrenaline that's experiences irritation or you know sometimes anxiety so basically you're on this roller coaster as you're saying earlier so you know you've got your ratios correct when you can go about four to six hours where you your energy just feels stable and you're not hungry 语法解析

01:25:22

If you are hungry in… Now, I say about because it does depend on your activity levels. Someone doing strenuous physical labor all day, four hours, maybe even a little bit less. Someone like living a life of leisure, let's say. So not only not physically active, but not even mentally very active, right? They're just… 语法解析

01:25:46

Having fun, I don't know, day at the spa every day, I don't know. Probably not many people live like this these days, but let's say you're having a genuinely leisurely, relaxing life where you're also not exerting yourself, maybe six hours, maybe even a little bit longer. But something like that, that's kind of the range. 语法解析

01:26:03

If you're hungry in, and there's exceptions, like, look, if you're a bodybuilder and you've just gone to the gym and lifted extremely heavy weights for two hours and you're hungry again, fine, right? Like, it is all context dependent. And, you know, I have a couple of clients like that, and yeah, they've got to eat again. It's fine. But again, normal activity, normal level, you know, within the 90% of what's normal for most people, four to six hours. If you're still not hungry after six hours, then, 语法解析

01:26:32

you probably ate too much, but actually more likely you had too much fat and protein in there. If you're hungry in less than four hours, or let's say even if you're hungry in less than five hours, but you have a sedentary life, whatever, if you're hungry too quickly, then you probably had too much carbohydrates in there and not enough fat. It's a quick energy. It's 语法解析

01:26:59

Now, there are exceptions to this. Now, if you get sweet cravings, let's say three hours, two to three hours after eating, that may well be because you didn't have enough carbohydrates in your food. It's less common, but the other way around. If you start getting fatty cravings two to three hours later, it might be that you didn't have enough fats with your food. So that's another way to calibrate it. But you'll find the right level where you just don't think about food at all. 语法解析

01:27:30

for probably about five hours on average. And then when you're hungry again, it's very important. A lot of people don't experience real hunger. They experience more anxiety or tiredness or something like that. Again, that would be signs of blood sugar dysregulation that you need to calibrate in the ways that I was just saying. Hunger is like a grumbling in the gut, in the stomach, stroke, intestines kind of region. 语法解析

01:27:59

And if you get that about five hours in, your energy is not crashing. But if you were to wait another two hours after that, your energy would crash. But that's because you should have eaten, right? It's like, but if you're getting that grumbling sensation, that's the ghrelin, by the way, the thing that we talked about earlier, then, and you know, you're not having any kind of crash. That's perfect. If you need anything to boost your energy, whether it's a sweet snack, 语法解析

01:28:29

whether it's a stimulant like coffee. Now, I know for some people, stimulants like coffee or whatever can work. I'm not 100% against it, but I'm saying if you need it, if you feel like, I don't feel good without it, that's a sign again that you're trying to fix a problem. So you can raise your blood sugar three ways, basically. 语法解析

01:28:50

You can raise your blood sugar by consuming some sugar, like some kind of glucose, some kind of food, number one. Number two, you can raise your blood sugar by taking a stimulant. A stimulant, you know, whether it's coffee, whether it's a cigarette, something like that, cup of tea even, any, you know, caffeine, anything like that, because they work, but 语法解析

01:29:17

either raising stress chemicals and or inhibiting relaxation chemicals. Coffee mainly works by inhibiting adenosine, a relaxing neurotransmitter. So basically, indirectly or directly, they raise stress chemicals, which then raise blood sugar. 语法解析

01:29:36

So whether, you know, I used to do this all day. All day I was drinking coffees with milk and sugar and smoking cigarettes. And I couldn't even go half an hour without having something like that because I was constantly trying to boost, constantly trying to boost, constantly trying to boost blood sugar. So that's the exact opposite of the situation you want. If you're constantly tracing blood sugar with stimulants. Now, it's actually possible even to do it without either of those two. You can, the third way you can raise it is by stress. 语法解析

01:30:01

So if you find yourself suddenly, uncharacteristically being irritated, picking a fight with someone, becoming anxious about something that you already knew about, but suddenly you've decided that it's worth getting anxious about, worrying about, overreacting to the way someone's behaving in traffic while you're driving. If you start acting uncharacteristically stressed, 语法解析

01:30:28

It may, and I say uncharacteristically, meaning you wouldn't do it if you just had a good meal, then it may well be that it's not the situation, it's an unconscious attempt to raise your blood sugar. So that's the other, you know, tell, that's the other sign that that's what's going on. 语法解析

01:30:46

if you have no sweet cravings, no stimulant cravings and no stress incidents for five to six hours, and then you get hungry and then you eat and then you carry on feeling good. Congratulations. You have now stabilized your blood sugar. Um, and as I, and of course, 语法解析

01:31:04

And I realize it's not only about eating. That's why I mentioned there's the thyroid and the progesterone and testosterone balance of estrogen. There's the leptin. There's a few other things going on. I do acknowledge that that may make it difficult to be successful with the strategy I'm saying. But usually it's not difficult. What I find over and over again is that when I give these recommendations to people, they don't do it. 语法解析

01:31:28

They either don't do it because it's fighting against their instincts, like in the case of the adrenaline, where people just don't want to eat in the morning, no matter what I say or anyone says. Or, honestly, more commonly, they don't do it because some other guru has told them it's better to fast or skip breakfast or whatever it might be, and they don't quite. But, again, I don't think it's the lack of trust in me necessarily. It's like they're still kind of going with their body's impulses of what feels good. 语法解析

01:31:56

Let me ask you this for the morning bit. Let's say somebody, they're trying to get themselves out of the habit of not eating within that hour of waking up. And instead of having a full breakfast, could they have something small that is balanced, as you said, within that space? And then they can eat a little bit later, but at least making sure that during the day they're getting the correct amount of calories that they need to eat. 语法解析

01:32:21

to keep their body fueled correctly but yeah could that be an option so let's compromise it actually it's a fairly good compromise it hits a lot of the criteria you're talking about the main thing i don't like about it though is a long-term strategy chrissy is the thing i talked about earlier which is then when's the body detoxifying if you're eating every two to three hours and if you are unless you're trying to starve yourself which brings up a whole 语法解析

01:32:48

you know, a bunch of other problems, you have to have a moderately, again, moderate, not large, but a moderate meal in the morning to be able to go long enough, four to six hours to 语法解析

01:33:01

to before you need another meal so whatever i'd recommend so let's say you know your calorie needs are 2000 calories a day and i'm saying have 700 calories in the morning and you're like oh i just i'm not hungry i don't feel like it fine have 350 but of course or whatever but if you're having 350 and and you get it right you're still going to be hungry a lot sooner and so that's one thing second issue that i have with it other than the you know detoxification i again ideally i 语法解析

01:33:31

is it's so I was going to say the last thing I was going to say, the reason why people don't stick to it is the practicalities. It's that they they're out. They haven't prepared. They haven't planned ahead. They haven't got something ready. It's like 语法解析

01:33:50

I mean, okay, I know I'm lucky these days. I don't go out very much. But when I do, I always bring something with me. Always. There's always a meal. Like, you know, and I would recommend that to people. Or, you know, I'm pretty flexible these days. Like, any meal. 语法解析

01:34:06

Pretty much any normal restaurant I can eat, you know, talk about this, just steak or beef and potatoes. Like, it's fine. Like, and that gives me, like, a good balance of the macronutrients that works for me. For someone else, it might be different. So I can always eat out. But the point is, I'm not just buying, you know, I'm not just eating a bag of potato chips. I'm not just having a donut or whatever. It's just, it's not in my remit. And I say this, like, I want to be clear about this. 语法解析

01:34:32

This way of eating that I'm recommending, unlike those people I said about earlier, I have no problem sticking to. There is zero discipline required. There is zero difficulty. There is zero willpower. Like I eat, I feel satiated. I feel satisfied. I do not feel like I'm missing anything. And then I'm good until next time. Like, and that's really… 语法解析

01:35:00

you know, what I'm recommending. And I think that's why my insulin is what it is. Um, I have other issues. I've talked about the many times the podcast, this just isn't one of them. Um, so it's, it's, it's, to me, it's extremely sustainable, longterm way of doing things. Um, so to go back to your question, um, 语法解析

01:35:20

Yes, but it's difficult enough for most people even just to eat the right thing three times a day, which is what I'm recommending. So then if you're – the other practical problem is if you're having a small breakfast, then you've got to then be ready with exactly the right kind of meal again. 语法解析

01:35:38

within half the amount of time as you would otherwise have to be ready you gotta you know eat twice as often or whatever if that's the trend for the whole day so that's yeah I mean how I how I see it would be a you know a smaller yeah smaller meal in the morning and then a larger lunch you know maybe it's a bit more full and then then you're gonna have your dinner however much later but I hear you on the point of saying with that smaller breakfast you're gonna be hungrier sooner 语法解析

01:36:02

Yeah. I mean, is that not the case? I don't know. For you? I don't know. It depends. I'd have to really look because, yeah. Or if you're not hungry as soon as, are you having signs of a blood sugar crash? You know, are you more likely to get stressed three or four hours after that meal? Like you haven't got to food yet. 语法解析

01:36:21

you've run out of calories, you've run out of energy. So now we talked about car. So yeah, we talked a lot about carbohydrates specifically, but it's actually true for just fuel in general, right? If you need, I don't know, 600 calories, for instance, to do six hours of work in your job between breakfast and lunch, and you're only eating 300 calories, then where's the other 300 calories going to come from? Once the 300 calories from food is run out, it's going to come from 语法解析

01:36:47

Raising the stress chemicals. It's the same mechanism. There's no alternative. In an ideal world, you'd meet all of your nutritional needs in the form of vitamins, minerals, phytonutrients, and more from the foods you eat. However, unless you prepare all of your food at home from scratch using the highest quality ingredients possible, the reality is that most of us need some nutritional support. 语法解析

01:37:06

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01:37:22

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01:37:40

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01:38:08

30 minutes home, but I had to stop because I needed to get food, you know, because there wasn't much in the house. And then by the time I got home, and then I had to do a little something here or there, then I put my food together and all of that. But and then when I got home, I was stressed. I was stressed. I walked in, I was kind of in a mood, but I'd been feeling fine earlier in the day. But then, you know, then I'm like, well, I'm kind of mood. 语法解析

01:38:32

moody and annoyed and then suddenly overwhelmed and everything else. And it's like, well, was it because I walked home into this environment or was it because I needed to fuel myself earlier? Yep. You ran out of fuel a hundred percent. Um, it's so common. It's, it's, it's the kind of thing, like if you were dealing with it with your child or a pet or something, it would be like pretty self-evident. But for some reason, when it comes to ourselves, it's like such a mystery to us. 语法解析

01:38:59

um but so much of being upset i put down to uh lack of sleep toxicity or blood sugar imbalance like if you're on top of those three and let's say toxicity often it's just constipation you know like or complete lack of movement leading to lymph stagnation um but you know especially if there's those oh i'm suddenly much worse it's usually constipation um 语法解析

01:39:26

blood sugar crash or sleep deprivation. Like that really covers, and occasionally it's actually something like, oh, I've just told him, I've just found out I've been fired or, you know, just found out someone I care about dies. But all of that is like 2%, like 98% is just like those basic things 语法解析

01:39:44

you know, calibration of things. So yeah, we weren't going to sleep in constipation. But blood sugar is actually number one, because of its impact on the stress chemicals in the way that you just gave an example of there. Yeah. So that's, you know, long answer short, that's why I wouldn't recommend that small breakfast. I would recommend the full breakfast. Now, obviously, if it makes you nauseous, it makes you vomit, then that's not going to work. But 语法解析

01:40:08

otherwise it's yeah and especially as you said if you've got a busy day and you're not going to have the option to have another meal till lunch then you've got to have something that will last you till lunch absolutely okay so that's 语法解析

01:40:22

Yeah. Always have something in the back if you're out and about. The contingency plan. Yeah, or a plan, right? Like, you know, you don't have to bring it with you. If you're, you know, I'm kind of living in a remote area, but if you're in a city or whatever, you can be, oh, I know I can go here and I can order, you know, whatever, a burrito with… 语法解析

01:40:41

chicken strips or whatever. And I know that's a good balance of micronutrients and I know that satisfies me and I know that I'm good, you know, and I know they'll prepare it for me within 10 minutes once I order it. And I mean, that's fine as well. Right. It's, but it's just like being on top of it. I think a lot of people, um, who have these problems and who are overweight, who have insulin resistance, it's like, like hunger is almost a surprise to them. Uh, it seems like in a shockingly to me frequent, uh, 语法解析

01:41:10

occasions and then what they eat is a surprise to them. And I'm like, that's… 语法解析

01:41:16

That's not going to work. But again, I'm not like belittling anyone and making them wrong because I actually think that's inevitable when you don't calibrate what I was just talking about correctly. I would do the same thing if I had a 300 calorie meal or if I, for breakfast, or if I had a meal that was like way too high fat and not enough carbs or way too high carbs and not enough fat. Like I would do exactly the same. So it's just about like awareness and, 语法解析

01:41:46

uh facing reality um as you said you know i need a certain amount of fuel and if i run out that i'm gonna not feel good and then with that awareness of reality um preparing accordingly 语法解析

01:42:00

Fantastic. It's, it is one of those things, the preparation is key, because it really does set you up for success. So having that plan, having that preparation, and that meal prep, and also having an idea of, okay, this is making sure you've got enough in the fridge, you know, instead of like, ah, running out, because then that hunger kicks in, that stress kicks in. And then 语法解析

01:42:23

Yeah, it just upsets the balance. Yeah. As I said, look, if you're working 12-hour shifts and you're just grabbing something from a fast food place, you can actually still do this, but it still requires the preparation. You've got to know exactly what combination at that fast food place is the correct balance of macronutrients that keeps you satisfied and balanced for an appropriate period of time. 语法解析

01:42:46

And I say fast food. I mean, I'm probably not recommending, obviously, McDonald's. But, you know, like let's say it's reasonably healthy-ish, but it's, you know, prepared for you and all the rest of it. It's still doable if you are prepared, if you've calculated, if you know what combinations of things work for you. And then you can, yeah, you don't have to be doing meal prep. You don't have to be preparing anything. You don't have to have a full fridge. You can actually do everything on the fly. You can be fast. 语法解析

01:43:15

You know, you can be living between airports and hotels and the rest of it even. I'm not saying it's easy, but I'm saying it's totally possible if you are aware and you are prepared. Yeah, absolutely. Okay, so we've covered pretty much where you're… 语法解析

01:43:32

How can I say, what would you call it, Elwynn? Just like, you know, not a modality, not anything else, but just the guidelines? Yeah. You know, guide. Yeah. I'd say complete, you know, I wanted to give a complete guide. That was my goal. So with the food, so let me, so yeah, so there's the breakfast, four to six hours, another meal, four to six hours, another meal. Now, 语法解析

01:43:55

Dr. Miriam introduced a concept to me which was interesting. She said the way that you do it, Elwynn, is I think more appropriate for people who their insulin resistance is caused primarily through adrenal or 语法解析

01:44:07

uh thyroid imbalances um there there are people who've got there she didn't put it this way but i would say more through leptin imbalances which from a colloquial point of view would say it's just people who can't stop stuffing their face with junk food um and so in that case if if that's kind of your starting place um i think everything that i just said is still appropriate um 语法解析

01:44:33

actually very appropriate but for those people where that is their root cause i'm a little bit less against than fasting um and so but the time of day that i would say fasting would be appropriate is absolutely not the breakfast it's absolutely not the first meal 语法解析

01:44:51

The meal that you may want to consider skipping, if any, and I say if you just overload yourself with junk food, the problem is there's a significant toxicity issue there. There's a significant liver being overloaded, there's a lymph system being overloaded, everything being overloaded. And so there is a bit more of an argument that, yeah, 语法解析

01:45:10

giving a break to the and giving your body a chance to deal with that backlog of toxins is a higher priority than kind of keeping blood sugar always totally balanced to keep the stress chemicals going too high so it does depend a little bit on the situation there and so i don't often get those kind of clients admittedly uh but i do occasionally and when i do i'm like yeah okay you know if you want to skip a meal because sometimes they do they've heard it's a good idea but 语法解析

01:45:39

like okay do it but make it the last meal right or if you want to have a smaller meal to answer your earlier question what if I want to lose weight oh and I want to sometimes have smaller meals okay have that last meal be a smaller meal why few different reasons first of all 语法解析

01:45:58

the time that your body does is most of its detoxification is at night so there's an argument to be made at the time that it's most helpful and important to have a totally empty stomach is at night so if you don't eat dinner then you're definitely gonna have an empty stomach by the time you go to sleep so that helps the whole detoxification process second of all um if your blood sugar crashes as a result of not eating and you become moody and tired and what not then uh 语法解析

01:46:26

You could just go to bed. Now, if your main problem is adrenaline dysregulation, that's not going to work for you. You might actually be less able to sleep because your blood sugar… Basically, it goes back to the adrenaline dominance thing I just said. So if you have adrenaline dominance and you skip dinner, your adrenaline might go even higher. 语法解析

01:46:47

then it's going to stop you sleeping or maybe you get to sleep but you wake up you know a few hours later that's quite common that you can't get back to sleep so if you're that kind of person like I think you are Chrissy you've eaten healthy all your life but a little bit more adrenally dominant um relatively healthy all your life but you're a little bit more adrenally dominant um then like skipping that last meal I think is also a bad idea it's just gonna raise your adrenaline more it's probably gonna interfere with sleep and sleep is super important um but for some people who are just like 语法解析

01:47:15

toxin overloaded a little bit sluggish but not so drivenly dominant um skipping that last meal just gives their body a chance to deal with that backlog their body doesn't go into adrenal overdrive because they skip the meal and so they can still sleep okay they might actually sleep better because their body's not trying to digest food so that one's a little bit case by case to me okay all right so 语法解析

01:47:40

Where would somebody begin? How are they going to figure out, okay, is it leptin? Is it adrenals? Is it something else? Like, how are they going to know where to start? That's a great question. Well, you know, ultimately, like we're in the process right now, me and several people have tried to develop an app for this that makes it all super simple for you to, you know, address yourself without having to pay for tests or pay for a practitioner and all the rest of it. But that doesn't exist. So for now, I would recommend… 语法解析

01:48:08

that um so eventually you can test it really talked about how to test that right um for the leptin the leptin thing is not uh super reliable as a blood test even though it is available um so i'd say you know the simple sign of that is basically if you're someone who can't stop eating it's as simple as that um if you're someone who can't stop eating and you're 语法解析

01:48:33

If you have, you know, especially if you have a lot of guilt, if you're like, well, you know, of course I'm overweight or of course I have insulin resistance. It's because I keep binging on junk food. Well, or any food, but you know, especially junk food. 语法解析

01:48:46

then rather than feeling, you know, guilty and like you're weak and low in discipline and whatever you might have been told, it's probably actually just that you're low in the hormone that tells you to stop eating, which is not your fault. Or it may be your fault, but it's happened accidentally through the way you've lived. Basically, it's, yeah, it's not your fault, really. So, yeah. 语法解析

01:49:04

You know, that's a common sign with that. The thyroid, we've talked about that so many times already, the classic signs of that. Refer people to the episode on that. You know, with the, yeah, the testosterone, progesterone thing again, we've talked about that loads. Refer people to the episode on that. So, yeah, we've got, you know, I'd say four episodes that describe in detail how people would identify those things. I suppose off the top of my head, you know, thyroid, low energy, 语法解析

01:49:34

Tired, dry skin, constipation, frequent infections and or allergies and intolerances, low mood, that kind of stuff is like the classic stuff. And then I won't go to testosterone, estrogen because it depends a bit on your gender, right? It starts to get a bit complicated and for me, it depends on the time of the month and it starts to get really complicated. But that needs to be looked into and addressed as well. 语法解析

01:49:59

The great thing about this advice as well, I'd say, Chrissy, is it actually doesn't matter if you're eventually in resistance. Like, this is just good advice for the vast majority of people, the vast majority of the time. That's the crazy thing. It's completely, because it is so moderate. The great thing is, like, if you go to your normal medical doctor and tell them you're 语法解析

01:50:18

you know intermittent fasting or keto or fruitarian or whatever the vast majority of me look you know look at you like you're crazy they're going to try and dissuade you this way of eating that i just said like no one's even gonna have a problem with it's it's so moderate it's so reasonable it's like everyone will agree like it's it's the most moderate reasonable uh mainstream in a way thing in the world i'm saying the only thing that's weird these days as i said is eating a full breakfast but even then 语法解析

01:50:47

It's not that weird, you know? Like in England, we have this concept of the English breakfast, right? You have like your hash browns and your baked tomatoes and mushrooms and scrambled eggs and sausages and or bacon, sometimes beans, usually toast, by all means, orange juice, you know? And it's just a combination of protein, carbohydrate and fat in a reasonable proportions, you know? It's like… 语法解析

01:51:12

I'm not saying it's the best food in the world, but it meets these criteria that we're talking about. Um, and so no one's going to look at you weird. If you do this, no one's going to think you're weird, no healthcare professional, no normal person. Uh, and yet it's actually the most helpful thing that you can do. Uh, 语法解析

01:51:30

in terms of keeping your blood sugar balanced. And as I said, if you're more in that other category of person that's not adrenaline-dominant that I see less often, then just skip or minimize the dinner. That's a way of just reducing the total calorie. Because it's true, caloric surplus. It's also least likely to suppress your thyroid if you're skipping dinner as opposed to skipping breakfast. 语法解析

01:51:52

Because, you know, the time you most need the metabolic boost that comes from eating, especially eating carbohydrates, is the morning because you've got stuff to do. The time you least need it is at night because you don't have stuff to do. You know, it's really simple. 语法解析

01:52:07

So, yeah, I mean, I promised I'd give a few supplement things as well before we finish. Oh, yes, please. Let's do that. Let's go over that, what people can potentially look at to support themselves with the insulin resistance. Okay, cool. So, yeah, I've done a lot of research in this because I'm formulating something for it. I've got a bunch of links to studies as well, so maybe we can include that if we remember in the references, Chrissy. I was actually surprised as to what came up that was – 语法解析

01:52:34

you know, not by all of it, but a couple of things that were, you know, effective and not effective according to actual studies. And when I formulate products, I try and always, um, basically not just on, um, 语法解析

01:52:45

anecdotal and clinical experience I do you know I like to ask practitioners what has worked for them in practice because I don't want to be a slave to studies because often studies just aren't done but ideally you know gold standard to me is it's like clinically effective and the studies support it so berberine is something we've talked about before in this context berberine is 语法解析

01:53:09

Works for a very similar mechanism as metformin, which is the pharmaceutical medical drug that is often given to people with type 2 diabetes or for insulin resistance. Metformin is effective for both, especially insulin resistance. And so is berberine. But berberine is way safer and way less side effects than metformin. It's like… 语法解析

01:53:33

yeah, something like 60, 70% is effective, but like, I don't know, 20% or less of the side effects. So to me, that's a really good deal. Um, and, uh, definitely if your insulin is high, I would strongly consider Burberry in most cases. Um, usually the only side effects are abdominal discomfort because it is, um, 语法解析

01:53:56

a plant compound that kills pathogenic organisms. It kills like bad bacteria. It's often used for that among naturopaths, herbalists, functional medicine practitioners, people like that. And so you may well have some not, you know, some not ideal compounds. 语法解析

01:54:13

critters somewhere in your gut that this starts to affect and then you know you might have gas or bloating nausea whatever um so that's the most common side effect but it's actually a side effect even for not a bad reason you know uh and i just happen to have a note on this one so this study that for berberine three months of berberine reduced body mass index from 31 to 27 that's big considering you want it to be 19 to 25 right it's getting you two-thirds of the way there 语法解析

01:54:42

And it also reduced leptin levels, which shows that the leptin resistance went down in patients with metabolic syndrome. So that's pretty good. All right, I won't spend so long on all of them. So cinnamon's a good one. Ceylon cinnamon, got a good study on that one. Potentially you can get it from food if you like having, you know, certain foods with a lot of spice in it. 语法解析

01:55:06

but supplementing is probably easier in a lot of cases. And a lot of cinnamon is called the cassia cinnamon. That's inferior. It doesn't work as well. It's much cheaper. So the Ceylon cinnamon is more expensive, but it actually works. Those two, we do both have it. We stock it in my supplement store, which there'll be a link to in the description. Then there's also… 语法解析

01:55:31

So beta alanine was an interesting one to me when I discovered that one. Clinically, actually, a lot of practitioners don't use it, but I found a good amount of evidence that it's pretty effective. So beta alanine is an amino acid that is a precursor for another amino acid called L-carnosine. They're both basically meat or animal food based. You tend to not get hardly any of these in your diet unless you're eating meat. 语法解析

01:56:01

And so, yeah, I guess especially worth considering if you are eating a plant-based diet. But even if you are eating meat, the studies show that beta-alanine is pretty effective for reducing insulin resistance. And fenugreek extract as well. This one was actually brought to me by Dr. Miriam. 语法解析

01:56:21

And I hadn't had experience with it. But again, when I looked into the studies on it, I was like, oh yeah, this is, you know, again, very effective. So, you know, it's, you know, in her experience clinically, it's one of the best things. So that's definitely one that you may want to consider. I actually have it in the formulation I made for testosterone. It could be good for that as well. But I didn't, I just didn't realize the, that there's actually significant evidence on it, reducing insulin resistance. Yeah. 语法解析

01:56:51

alpha lipoic acid is another one um alpha lipoic acid is often thought of as a antioxidant primarily um and it does do that it's also a detoxifier it's often part of procedures for removing heavy metals and for that reason i advise caution with it so if you are 语法解析

01:57:14

highly metal toxic it can often make you feel worse so often the studies for alpha lipoic acid are like taking 500 milligrams or something like that and those doses are very effective at releasing blood sugar in both in people with insulin resistance but also in people with type 2 diabetes but taking like 500 milligrams of alpha lipoic acid if you're highly metal toxic it will make you feel really really awful so 语法解析

01:57:37

While there's good evidence for that, and I would include some, if you want to reduce it, I would definitely recommend caution with dosages. Just start off with a low amount. And remember, if you're buying a capsule and it has more than you want when you initially test something, you can always just open your capsule, tip some of it out, close it again, and then swallow it, right? There's no harm if you're buying 60 capsules or whatever. Just waste a little bit rather than overloading yourself with something. So alpha lipoic acid, but with caution. 语法解析

01:58:05

L-carnitine, we've talked about that before. That's an amino acid that, again, is pretty much only found in meat, basically animal foods, but not even dairy, like animal flesh. 语法解析

01:58:18

And that's, again, one that's been found to be effective. Now, L-carnitine is something that increases your body's ability to utilize fat as a fuel. So it's particularly helpful and relevant if you are going more to the ketogenic end of the spectrum and particularly healthy. 语法解析

01:58:42

you know, unhelpful if you were on like a really, really high carb diet. So just bear that in mind. Now, obviously, I'm not recommending either. I'm recommending a moderate diet. And the studies where people have taken it, you know, they were on a moderate diet, they weren't on either extreme, and it, you know, still showing to be highly effective. 语法解析

01:59:01

In terms of nutrients, probably zinc is number one in terms of essential nutrients. I guess the others are nutrients. In terms of essential nutrients, zinc is really number one. Often in the studies, it's like high doses of zinc that are used, but they can potentially cause side effects if just taken on their own, as we've talked about in other episodes recently. So I would say unless you're taking zinc as part of kind of a protocol, probably, you know, 语法解析

01:59:32

Use like a moderate amount supplementally, 10, 20 milligrams, something like that, unless you know that you need more. But overall, everyone needs more to some degree. So that's why I say like supplementing a bit is probably a good idea for most people. But often supplements like 50 milligrams, and I wouldn't recommend just adding 50 milligrams of zinc without anything else, without knowing what you're doing, because it can potentially cause some other issues. And folate actually is surprisingly effective. 语法解析

02:00:02

Another one, and so, you know, in terms of supplements, I never recommend folic acids. Of course, you should either be using methylfolate or folinic acid. Those are the two types of… 语法解析

02:00:13

folate or folic acid they're actually safe and good for you the kind of folic acids if you see that in supplements that's a cheap form that a lot of people's body doesn't know how to utilize and even worse it then blocks the receptors so that your body can't then utilize the stuff that it is able to utilize so definitely want to get the right form 语法解析

02:00:32

but yeah again studies show that folate is significant and so that's something that often is in blood tests especially if you notice your folate is low when you do like a comprehensive blood panel that would be a definite sign that that's something to consider adding to help to bring your insulin back into balance so there's a few of my supplement recommendations none of them though are 语法解析

02:00:58

going to honestly be as important or as impactful as the dietary recommendations unfortunately I wish you know me voting you were that simple but if you're eating in the standard way then they will help especially berberine fenugreek 语法解析

02:01:20

cinnamon those are the ones I saw that had the strongest evidence that they would help no matter what but they will you know let's say your result is 8 they might get it down to 7 they're not going to get it down to 2 you know that's the only way you can do that is to consistently eat the right way and then do that for a period of time 语法解析

02:01:38

The one other thing I want to actually address before we finish, or before you ask me another question, Chrissy, is about the Randall cycle. So I can just imagine that objection coming in our comments section because I see people discuss it. Well, for those that don't know, can you explain what the Randall cycle is? Yeah. This is basically this concept that 语法解析

02:02:02

your body tends to either get good at burning carbohydrates as a fuel or a fat as a fuel. And that, you know, some people say that therefore the worst way to eat is actually the exact way that I'm saying of having like a moderate or balanced amount of each. I do not dispute that model. And I would not even say that that is necessarily right. 语法解析

02:02:29

although I would just point out that genetics, again, does play a significant factor in that. So some people just burn fat better as a fuel, 语法解析

02:02:41

no matter what, because they're genetics, even if they eat a much higher carbohydrate diet. So there's that. But I do not dispute it. It makes sense to me that if you primarily eat one major fuel source, as I said, there's really only carbs or fat, 语法解析

02:03:00

that work in that category, that your body does get more effective and efficient at utilizing that. So I don't dispute that. But what I would point out is that's one piece of the picture. And the other piece of the picture is everything that I said in this episode, right? So everything I said in this episode about the practicalities and the consequences, and this is what happens when you only have this and all of that stuff, like I would say, balances that Randall cycle issue out. So yes, 语法解析

02:03:29

The benefit of eating primarily only one fuel source is your body gets better at utilizing it. But all of the other downsides of doing that that I've already talked about in this episode outweigh it. That is my view. And that is why I think, you know, that's why I think my insulin level is as low as it is. It's because I'm eating in this moderate way. And even though every option there is downsides to it, but ultimately, you know, 语法解析

02:03:57

being moderate, I guess it's kind of intuitive, right? Like being moderate, medium to long term is the most sustainable thing you can do. And I guess, you know, just to prove my point again, the difficulty that people have sticking to anything other than a moderate diet long term is kind of my proof. In the same way I know like the pro-carb people are like, oh, the proof that keto is not good. 语法解析

02:04:23

real you know it's not a good idea is that people start craving carbohydrates sooner or later when they're doing it usually okay but you know it's the same the other way around so my proof that a moderate approach is ultimately best is whenever you try anything other than a moderate approach you will sooner or later eventually kind of 语法解析

02:04:41

veer back to it when it comes to macronutrients. But of course, it's not moderate when it comes to everything else, right? So you'll try, you'll try, try, and eventually you're eating a donut, or eventually you're eating, you know, whatever. And so obviously a donut is not moderate when it comes to diet in terms of toxicity profile or micronutrient profile or whatever else, but it is moderate in terms of the macronutrient ratio. And that's really what I'm pointing at. And so when you eat an immoderate macronutrient diet, 语法解析

02:05:09

profile for too long, you will, again, not every case, but I'd say at least 90% of cases, probably 98% plus of cases, you'll end up eating moderate foods again. And so rather than trying to force yourself to do something that's not moderate, just do moderate well. And I would say any potential downsides that you're aware of are massively outweighed by the upsides. Okay. So just quickly before we close, because I know we're coming up on time. 语法解析

02:05:38

At what point or how long should somebody wait in between testing to see if they're making headway in the direction that they want to go? Great question. If they're sticking to what I just said, 100%, you should be trending down in the right direction at least within three months. If you're kind of doing it some of the time, not doing it some of the time, then it's really hard to judge and to calibrate. 语法解析

02:06:07

Now, I realize even a 90-day commitment is a lot to ask for people, but it's kind of not because, as I said, it's a lot. If you just prepare… 语法解析

02:06:17

in terms of like not forcing your body to do something it doesn't want to do it's much easier to do this than all the other strategies that are outlined like compared to dragging yourself out of bed and forcing yourself to run for an hour when you haven't eaten and you know um and you haven't eaten last night and or you know forcing yourself to eat uh fruit all day and never have anything fatty even though you're craving it and all this like this is a much easier thing to do 语法解析

02:06:41

But unfortunately, it just does take time with this method as opposed to the other methods to see results because you're not, you know, as I said, like for instance with the keto thing, you're basically giving your body very little carbs. So then your body mostly only produces insulin in response to carbs. Of course, if you give it almost no carbs, the insulin will go down quicker. But the problem is you haven't resolved the root issue at all. With this, because you're actually addressing the root issue, you're getting your body better at glucosamine. 语法解析

02:07:09

Glucose utilization by maintaining a balanced blood sugar and therefore a balanced hormonal profile in general, balanced thyroid and adrenal specifically is what we've talked about, but also the others, 语法解析

02:07:21

it's not going to be as quick, but it's much more enduring and sustainable. So three months, you should definitely see some kind of reduction as to how long it takes to fully get down to wherever you are, to optimal. That's obviously going to depend on the starting place. It's going to depend on all the other factors that are going against you. But in terms of it's a great question, like I'm going to give it a try, but obviously I'm not going to wait forever. Give me three months, give it three months. 语法解析

02:07:48

Okay, great, great. And would you, yeah, we did say we'll put the HOMA-IR calculation, so if anybody does have those, they'll be able to see that. Any final thoughts then before we close? 语法解析

02:08:03

Thank you for watching. Make sure to share this with people and let me know in the questions and comments. I know some of you are going to disagree. Tell me why I'm wrong. I'm always open to learning. I'm always open to having my mind changed. But make sure you actually, well, I suppose if you listen to this, you would have done, but make sure you listen to the whole thing before telling me I'm wrong. 语法解析

02:08:26

Absolutely, as always, thank you so much for joining us. We appreciate your time. Please remember to hit that like and subscribe button and the bell icon. And remember, also, if you have any questions or queries, please put them below, as Owen said. And also, too, if you've got other ideas that this particular episode has spurned a subject towards, please put those in the comments below because we're always looking for ideas that we can help do some research and bring those to you. 语法解析

02:08:52

those episodes to you. So as again, always thank you, take care, and we'll see you next time. 语法解析

Edit:2025.04.09

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