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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Appearances
But in excess, it should be avoided because over time, two or more drinks a day is associated epidemiologically with worse metabolic outcomes. Interestingly, if you look at the risk of alcohol and metabolic disease, it's actually a J-shaped curve, meaning that if you drink no alcohol –
Um, people actually have, are in a slightly higher risk for developing metabolic disease, very minorly higher, but one drink seems to be associated with the lower, uh, the lowest amount of future development of cardiometabolic disease. And then after one, it sort of goes up. So it's a J shaped curve.
This is not to say you should drink for your, for your metabolic health, but it is kind of an interesting thing, um, that you do see, uh, in the literature. Um, So that's sort of the case with alcohol. It won't spike your glucose, but an excess should be avoided. And another interesting thing about alcohol is that it of course disrupts the microbiome and can create some transient leaky gut.
It also, conventional wine is filled with pesticides and food additives that we know can impact the gut. And like we talked about earlier in the episode, gut health and microbiome diversity is one of the predictors of your response to different foods in terms of glucose response. you know, it gets kind of complex.
If we could also track our microbiome, this also might help us understand our diets a little bit more. So we wanna, you know, certainly be thinking about microbiome and about environmental toxins when we're eating, even though some of those things are not necessarily gonna spike your glucose in real time.
Eating pesticides is not gonna spike your glucose, but over time it can create the toxic damage to our cells that ultimately does lead to insulin resistance. And we know that certainly with several of these chemicals in our environment, like persistent organic pollutants, that of course are not going to spike glucose immediately, but which over the long term create cellular dysfunction.
So kind of getting back to your question about how to pair foods and time them and sequence them, The key point is balance. You want to eat carbohydrates with fat, protein, and fiber. That is generally gonna blunt the glucose spike by slowing digestion, and fiber actually can sometimes block the amount of sugar you even absorb from the gut.
Um, they've looked at studies, I think with, uh, with nuts, for instance, which have a good amount of fiber and the calories that are on the bag may not be the calories that you actually end up absorbing because fiber blunts some of that absorption. So I think of fiber as like a total magical life hack.
And I end up adding, um, I end up adding chia seeds and I love this other type of seed called Zen basil seeds, which actually have more fiber than chia. Just sprinkle it on stuff. It's like a little superpower. Um, yeah.
It is amazing. I mean, the shirataki noodles that you mentioned, which I think generally have like konjac root in them and some tofu, this root, konjac root, has so much fiber. It's actually eating this food has been shown to improve metabolic outcomes and reverse obesity. Yes, yes.
you could either eat like white pasta with refined white flour with very few nutrients or you could eat some konjac root which has tons of fiber and nutrients like that's the type of swap that a lot of our members are like it's kind of changing their lives like yeah i still get to eat my pesto pasta but And they taste pretty good.
I'm so happy to know this because I eat them constantly. I have a, I have a recurring subscription to a, to new pasta, which is the brand like it, that, that makes these, these hundred, the only ingredient I think is cognac. So, um, The last point I'll touch on is the sequencing that you talked about, which is how to order your foods in what order to eat them to get the best glucose response.
And this has actually been studied in a lot of peer-reviewed data as well. If you eat protein and fat before your carbs, people tend to have a significantly lower glucose response to those subsequent carbs. So it's kind of the opposite of what we do in the restaurant where we get the tortilla chips and the bread rolls before our salad and our main course. We should do exactly the opposite.
We should be eating the roughage of the salad, put something, some good fiber in our bellies, maybe have the chicken. If you're looking at a plate that has chicken breast, a bunch of greens and asparagus and mashed potatoes, the way to do it is eat your salad before the entree, then eat the chicken, then eat the vegetables, wait two or three, four minutes, and then eat the mashed potatoes.
That will likely have a better response than if you ate the potatoes first and then everything else. And so I think about that now when I'm kind of thinking about how to approach my plate or how to serve food at a dinner party. just simple shifts in ordering can make a big difference. It also can be satiating, right? So you eat that protein and that fat, which is more satiating first.
You may end up finding that you don't want as many of the rolls or the tortilla chips or the mashed potatoes, um, after, after eating those things first. So.
Absolutely. Absolutely. And, you know, one of the things that I love to do is while I'm cooking, you know, I'll have some of these foods that you just mentioned kind of out on the counter for people to graze on. So things like things that I know don't spike glucose, but which have those those fat fibers. protein and fiber. So some of my favorite things is having an assortment of nuts.
Um, we see that pilly nuts and, uh, pistachios and walnuts and macadamia nuts are some of the best ones that we see. Um, then I'll have some olives, which very little glucose spike, lots of fat, delicious. And, you know, some flax crackers or some seed crackers, which have so much fiber, um,
And maybe have some sort of like a sardine dip or something, which has some fat, some protein, some omega-3s. So a little bit of like a really healthy charcuterie that is going to make people, you know, when we get to the meal, not necessarily want to dive into whatever carb is on the plate. So really simple, delicious stuff. And yeah.
Another one I love to add is coconut chips, like the little dried coconut. They have virtually no glucose response and have a good amount of fat in them. So those are certainly some pre-meal stuff you could try or even things you can pack in your bag to have snacks throughout the day that have a low glucose response.
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