Calley Means
speaker
1,357 appearances
15 recordings
7 series
first heard Oct 2024
last heard 9 Apr
Calley Means’s voice in public audio — every appearance, attributed to the second.
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recordings per month · last 12 monthsRecordings per month over the last 12 months — 2 in all, peaking in Apr 2026 with 1.
Appearances
And then the last big insight that I think we're seeing is around This is so simple, but it's profound, is walking. We have seen that a simple walk after eating significantly reduces glucose responses. And we actually did an experiment with our members where we sent people a 12-ounce can of Coke, two of them. And we said, hey, if you want to do this, drink this Coke on one day.
And then on the next day, drink the Coke and take a walk right after you drink it.
And we actually saw across this population that of the people who completed both aspects of the experiment, the median delta of the glucose rise was 33% lower if you just took a walk. So that was going from an average of 162 milligram per deciliter peak to 132. Over the course of your lifetime, if you're doing this every day, that's a huge difference.
Well, there's a lot of research that looks into this and it really comes down to the sooner the better. Anytime you walk after a meal, even if it's an hour or two, do it. That's fantastic. But because our glucose tends to peak within an hour after a meal, I would say what I would recommend to people is after a meal, finish the conversation, 15, 20 minutes, get up with the family,
take a spin around the block, put the dishes in the sink, go take a nice stroll around the block and then come back. If you don't want to walk outside because it's cold, put on some great music and have a dance party in the kitchen or do a few squats. It's really just about moving, but these are significant effects.
That's the general layout of some of the things that have been so interesting to me just from looking at this huge dataset.
Well, I'll go off of just what we're learning in our data set because we could obviously, you and I could talk about this forever about general principles.
Absolutely. Of the categories of things that at this point, based on what we've learned, I would not really eat anymore would be certain candies, which I'll go into each of these in more detail. cereals, certain cereals, soda for sure, fast food, and lots of common takeout. So when we look at candy, this is actually really interesting.
The worst food in our entire data set of 51 million glucose data points is Skittles.
Not surprising, because it's a refined carbohydrate. You know, obviously there's refined sugar in there, but it's also kind of a naked carb, right? It doesn't actually have fat, protein, and fiber. Like a Snickers bar at least has some fat and some protein. The Skittles are just like naked carbs. So the Skittles have an- Naked carbs.
They're just on their own, you know, like, and you can think of like fat, protein, and fiber as kind of clothing the carbs. So Skittles have an average glucose rise in our data set of 83 milligrams per deciliter. So that's certainly going to take you out.
Wow, that's huge.
It's way more than a Coca-Cola. And you are going to almost inevitably crash after that type of spike. Because of course, when you spike that high, you release all this insulin to soak up that glucose out of the bloodstream. And that huge surge of insulin can overshoot. The body responds sort of in an exaggerated way. You take up all that glucose.
And then people often dip to below their baseline and have that reactive hypoglycemia after the spike, which is when they feel shaky, tired, lethargic. Yeah, exactly.
The beauty of achieving more of the gentle rolling hills is that you don't end up having that reactive hypoglycemia that can make you feel really crappy, that post-meal slump that people are often like, oh, I just need a cup of coffee or something. It's like, no, it's the Skittles. The other candies that are in the worst
Part of our data set are Sour Patch Kids, Caramel Corn, Twizzlers, and Jelly Beans. So you notice they all are similar. They're all these kind of – Jelly Beans. Not chocolatey, no protein, no fat, just like straight congealed sugar basically. Yeah. So those are the candies.
Yes, and the stick was made out of sugar too. Wasn't it like a candy stick?
I mean, we use sugar as a pain management tool in hospitals. This is abhorrent, but when children undergo circumcision in the hospital in their first days of life, what do they give them for pain medication?
this little dropper called a sweeties which is just sugar water that is the analgesic so it's like exactly like you said it literally is like a functional lollipop um yeah so that's candy so yeah so get get rid of the skittles um you know a snickers bar literally has half the glucose spike of skittles so it's it's pretty amazing then it's cereals oh my gosh
Well, just to tell about the cereals, Cinnamon Toast Crunch, Honey Nut Cheerios, Lucky Charms, about 60 or above on glucose responses.
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