Metabolic health is key to preventing chronic diseases, which means it’s crucial for us to understand how our dietary choices impact our overall well-being. Simple changes in our eating habits can improve our insulin response and balance blood sugar levels, which offers immediate health benefits. In this episode, Jessie Inchauspe, Dr. Casey Means, and Dr. Ben Bikman share their actionable insights on boosting your metabolism through food. We delve into the latest research and provide practical tips for incorporating metabolism-friendly nutrition into your daily routine. View Show Notes From This Episode Get Free Weekly Health Tips from Dr. Hyman Sign Up for Dr. Hyman’s Weekly Longevity Journal Full-length episodes of these interviews can be found here: Surprise Hacks To Balance Your Blood Sugar The Secret to Longevity, Reversing Disease, and Optimizing Health: Fixing Metabolism Reversing Chronic Disease And Aging By Fixing Insulin Resistance This episode is brought to you by Seed, Cozy Earth, and Vivobarefoot. Seed is offering my community 25% off to try DS-01® for themselves. Visit seed.com/hyman and use code 25HYMAN for 25% off your first month of Seed's DS-01® Daily Synbiotic. Right now, you can save 40% when you upgrade to Cozy Earth sheets. Just head over to CozyEarth.com. If you're not barefoot, go Vivobarefoot. Head to vivobarefoot.com/drhyman to get 20% off today!
Chapter 1: What is the main topic of this episode?
Hey everyone, it's Dr. Mark Hyman. Thank you so much for being a loyal listener to The Doctor's Pharmacy. For the holidays, I've decided to give my team a little break to rest up and prepare for more content and the new year ahead. So The Doctor's Pharmacy will be replaying some older episodes for the next two weeks.
But don't worry, we'll be back with more content and brand new episodes starting Tuesday, December 31st. So for now, here are some of my favorite past episodes of The Doctor's Pharmacy and see you next year. Coming up on this episode of The Doctor's Pharmacy.
The curve of your breakfast really determines how you're gonna feel for the rest of the day and whether you're gonna feel in control and connected to your body or whether walking by that bakery is gonna give you an irresistible urge to buy all the cookies like it used to be for me. I used to have a Nutella crepe for breakfast every morning growing up, Mark. And by 10.30, I was starving.
I mean, it was bad.
Nutella crepe, yeah, that'll do it. Now, before we jump into today's episode, I'd like to note that while I wish I could help everyone by my personal practice, there's simply not enough time for me to do this at scale. And that's why I've been busy building several passion projects to help you better understand, well, you.
If you're looking for data about your biology, check out Function Health for real-time lab insights. And if you're in need of deepening your knowledge around your health journey, well, check out my membership community, Dr. Hyman Plus.
And if you're looking for curated, trusted supplements and health products for your health journey, visit my website, drhyman.com, for my website store and a summary of my favorite and thoroughly tested products. Hey everyone, it's Dr. Mark here. Dysfunction in our metabolic health paves the road for chronic disease, and that's why it's so important to pay attention to insulin response.
Did you know that you can influence your insulin response just by changing the order in which you eat your foods? Balancing your blood sugar doesn't have to be difficult or even unpleasant. and you'll start to notice the benefits right away. In today's episode, we feature three clips from the doctor's pharmacy about how to eat for optimal metabolic health.
Jessie in Shaw's Bay shares her favorite blood sugar hacks and why a savory breakfast is better than a sweet one. Dr. Casey Means talks about why metabolic health is important and how everyone reacts differently to foods. And finally, I talk with Ben Bickman about the three causes of insulin resistance, the importance of fat. So let's jump right in.
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Chapter 2: How can the order of food affect blood sugar?
Aside from the mirror jiggle test, the jiggle test.
Yeah, yeah, yeah. Well, I will try not to be too redundant to what you said, but I would say anyone who has any potential, get your insulin measured. And you'd mentioned some wonderful metrics. I've always said below six. I think you said below five. I think that's a brilliant way to do it. Now, at the same time, insulin, like every hormone, has a bit of a rhythm to it.
There's a diurnal or circadian rhythm. So it's possible someone would go get their insulin checked and maybe it's 12 or 13 or so. And you and I both would say, oh, that's a little high. We need to be a little worried. But it's possible the person has measured it at a peak. And that in reality, give it an hour or two later and it would have gone down to five. It's possible.
So I think it is important to note that there are other things like challenging it in a dynamic glucose test like you'd mentioned. That is absolute gold standard. Alternatively, and another metric you'd mentioned is looking at lipids because insulin controls the production of fats and the regulation of lipoproteins in the body because lipoproteins are energetic molecules.
And so look at the triglyceride to HDL ratio. And if a person has a triglyceride to HDL ratio and it's above 1.5, that's strong evidence that they're insulin resistant. Now, that ratio doesn't hold across all ethnicities. It starts to get a little loose from Caucasians to Asians to African-Americans or so.
But nevertheless, that ratio of 1.5 is generally going to be a pretty good indicator that if you're lower than that, If your triglyceride to HDL ratio is lower, that's a good sign that you're insulin sensitive.
The good old fashioned waist to hip ratio or the waist to height ratio, if you measure your waist, like the biggest part around your belly, and if you multiply that by two, if that number is higher than your height, That's a very, very good indicator that you have metabolic syndrome or insulin resistance to be more precise.
If your waist circumference times two is less than your height, that's a good sign that you're generally doing okay. And then one other metric among many is what's on the skin. And there are two things people can look for on their skin, which are it's almost proof positive of insulin resistance. The first one is skin tags.
Those are these little kind of mushroom like or columns, little stalks of skin. They're not like a flat kind of round mold. They just sort of jut right up and they're small. I bet everyone already knows what I'm talking about. People can get them in their armpits or around their neck if they have a fat fold around their neck. So those are skin tags.
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