This video explains that most Americans are metabolically unwell, meaning their bodies don't use energy properly, often due to insulin resistance. Insulin resistance happens when your body's cells get tired of too much insulin from eating lots of processed, sugary foods. This can lead to serious health problems like weight gain, heart disease, and diabetes. The good news is that by making simple changes to your diet, exercise, and lifestyle, you can improve your metabolic health and feel much better.
Key Takeaways
1
Over 92% of Americans are metabolically unwell, largely due to chronic disease and insulin resistance.
2
Insulin resistance is a common condition where body cells become less responsive to insulin due to diets high in processed foods and sugar, causing blood sugar to stay in the bloodstream.
3
Insulin resistance can contribute to many health issues, including weight gain, fatigue, high blood pressure, type 2 diabetes, heart disease, and even certain cancers.
4
Reversing insulin resistance and restoring metabolic health involves making real food choices, focusing on fiber-rich vegetables, lean proteins, and healthy fats, and avoiding snacking between meals.
5
Intermittent fasting, such as going 13 hours or more overnight without eating, can significantly help with insulin resistance and improve longevity.
6
Managing carbohydrates wisely, especially avoiding refined carbohydrates and flour, is crucial for stabilizing blood sugar and allowing hunger hormones like leptin to work correctly.
7
A diet rich in vegetables, healthy fats, and ample protein can naturally boost your body's production of GLP-1, mimicking the effects of weight loss shots like Ozempic without side effects.
8
Regular movement, including walks, yoga, or short strengthening exercises for 20-30 minutes daily, improves how cells use insulin and burns more sugar.
9
Managing stress through practices like focused breathing and prioritizing quality sleep are essential for hormone balance and preventing cravings for unhealthy foods.
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0:01
morning and welcome to another edition
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of today's nutrition where we look at
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what is new in research what's hot in
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the news or any topic that can help us
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lose weight feel great or live longer
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better usually all three and today boy
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the research is overwhelming that they
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all go together without question and I
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am so excited with the Maha movement in
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case you don't know it is make America
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healthy again and this is being shouted
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from the rooftops best-selling book good
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energy by top Stanford surgeon Casey
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means and her brother cie means Harvard
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Business School ex Pharma and big food
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consultant they are blowing the whistle
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loud to get the long overdue message out
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that the real story behind the health in
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America is what we need to know about
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much of the
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information is about our metabolic
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sickness with the rate of chronic
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disease skyrocketing over the last few
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decades and all the research that I tell
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you about every week it's being spread
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by thousands of other clinicians
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politicians podcasters Health Advocates
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I mean everybody's talking about it I
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couldn't be happier for the spreading of
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this critical information that puts the
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power back in the hands of you the one
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that's affected the forces behind the
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reasons Americans have become the
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unhealthiest people on the planet are
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being exposed we are overfed yet
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undernourished and even slowly poisoned
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leading to the fact thus statistic that
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over 92% of us are metabolically
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unwell definitely
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not going to feel great be at a good
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weight or live longer better when you
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are metabolically sick and that usually
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includes insulin resistance so today I
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want to talk about something most
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medical professionals Overlook but it's
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absolutely essential for longlasting
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health your metabolic health so if you
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struggle with feeling tired managing
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your weight or even finding the energy
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or initiative to exercise and make good
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dietary choices and if you're finding
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experiencing any of those you're
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probably have insulin resistance playing
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a major role it can take the wind out of
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your sails and barely give you the
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energy to get through the day let alone
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enthusiastically living life and living
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well every
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day you can you really can feel
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fantastic every minute of every day but
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because insulin resistance is such a
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common condition and because the common
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modern diet is full of processed foods
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high in sugar they require the body to
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produce insulin and over time the body
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cells just become less responsive to the
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insulin it just gets tired of being
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yelled at so that insulin is the hormone
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that regulates blood sugar meaning that
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glucose that blood sugar stays in your
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bloodstream rather than getting into the
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cell so it can either e be stored as you
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know fat cells or it can give you
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immediate energy and when insulin
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resistance sents
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in it doesn't just stay limited to blood
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sugar
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issues this is where the problem comes
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in it can contribute to weight gain
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fatigue high blood pressure sugar
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Cravings chronic fatigue syndrome and
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even more serious conditions like food
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disorders heart disease stroke type 2
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diabetes gallbladder disease infertility
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cancer
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dementia fatty liver disease just to
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name a few of the diseases linked to our
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American metabolic
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disaster however the good news there are
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simple achievable steps you can take to
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reverse insulin resistance restore your
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metabolic health and get you out of what
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I call in my book get you out of hormone
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hell insulin is a hormone so in my book
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six Heavenly steps to help you lose
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weight feel great and reverse aging
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simple steps but in this day and age not
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necessarily easy that's why I do lots of
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one-on-one programs our society is so
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programmed to just run to the doctor for
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the pill or the potion and continue
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doing the same diet and lifestyle habit
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that got him there that doesn't work
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most of us don't know any better and we
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just continue to eat the same addictive
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ultr processed food that has really
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propagated and even promoted the largest
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root cause of all modern disease diet
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and lifestyle but so reversible yay so
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let's start the cure for metabolic
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health and reverse the cause of insulin
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resistance and you will see that these
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things they just come up in a simp Le
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Google search so the insulin resistance
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caused by obesity of course the
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overweight and you know the cells just
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get tired to listen to insulin or a diet
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high in refined carbohydrates it just
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taxes our system beyond what it's
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designed for so sometimes also family
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history or ethnicity Asians are much
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more apt to be insulin resistance and
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they will gain more weight around the
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the abdomen the toxic fat Hispanics or
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people of African
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descent so this is you know family
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history so that's your epigenetics or
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it's your
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genetics medications steroids can cause
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problems antibiotics that's my history
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on it for 10 years that set me up
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anti-depressants can cause it inactivity
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can cause it and stress can cause it
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these are the common ones and even the
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ones you can't control like your family
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history or epigenetic
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predisposition here are the steps to get
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you going in the right direction that
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will reverse metabolic illness starting
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with number one real food choices our
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body needs real unprocessed food to
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function at its best so aim to fuel your
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body with foods that are high in fiber
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like leafy greens non-starchy vegetables
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modest amounts of low sugar fruit honest
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to goodness whole grains if you can
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handle them seeds nuts ample amounts of
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pastured hormone-free antibiotic free
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protein and that's going to keep your
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insulin stable by slowing the release of
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sugars into the bloodstream you also
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need healthy fats like olive oil
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avocados nuts that's going to keep you
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feeling full longer and reduce sugar
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Cravings remember every bite you take
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has the potential potential to rebuild
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and energize your cells or not also try
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not to snack between meals because
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that's going to pump up your insulin
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again and you really need to have
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metabolic health and I'm going to be
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telling you that insulin resistance can
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really be helped by intermittent fasting
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I'm a huge proponent and not for
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everybody but basically it's just going
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13 hours or more overnight without
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eating that's one of the biggest
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longevity hacks that was discovered
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decades ago when they discovered that
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mice lived about 30% longer if they
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limited their food intake easiest way to
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do that intermittent fasting of course
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not for everybody but you know if you
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end up skipping breakfast and just
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having coffee or tea then you're only
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going to have two meals a day so to keep
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yourself in top nutrition nutrition wise
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I always recommend you take a good m M
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vitamin like our Pure one and a quality
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omega-3 like our barlings or Nordic
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Naturals just about everybody needs more
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omega-3 want to make sure you don't miss
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any essential
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nutrients second thing critically
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important is to manage carbohydrates
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wisely you know since I was on
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antibiotics for about 10 years as a kid
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and developed insulin resistance when I
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was probably eight years old I'm a
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poster child for the horrible things
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that insulin resistance can cause I was
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chubby not happy in fact it's really
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hard to find a photo of me smiling as a
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kid I really wasn't a happy kid I crave
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sugar and in fact I took my whole
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allowance and bought candy with it hence
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tons of a of the Amal amalgam fillings
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cavities Galore you know not to mention
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the infections the mood problems the
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hormone problems the surgeries the five
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organs removed by the time I was 17 I
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learned early on I couldn't eat like
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everybody else if I wanted to feel great
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so that's my journey that's why I opened
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the health food store 48 years ago why I
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became a dietitian a fitness Prof
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professional got my masters in human
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nutrition then my doctorate in clinical
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nutrition I wanted to know the science
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behind biology and biochemistry what
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keeps us healthy what keeps us going so
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you know it's just all about that you
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know keeping the sugar low watching
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those starches flour did you know that
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flour has a higher glycemic effect than
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pure table sugar yeah that's because
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sugar is 50% fructose and that goes to
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the liver rather than straight into the
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blood sugar bloodstream but that also is
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why you know you get the fatty liver
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disease so you know by sticking to
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higher fiber carbs like veggies that's
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going to stabilize the blood sugar plus
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it provides all the nutrients and anti
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antioxidants the body needs to fight
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inflammation and that also can
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contribute to insulin resistance so two
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important things about carbs and
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appetite and Cravings did you know that
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lowering your carb intake is probably
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the best way to lower your
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triglycerides and there was a 2017 study
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that found high triglycerides can also
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prevent the transport of leptin that
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hunger hormone from your blood to your
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brain so lowering carbs will also allow
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the anti-hunger hormone to work better
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little bit more about leptin leptin's
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produced in the fat cells so the more
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full fat cells you
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have that really should shut off your
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appetite you know you've got enough you
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don't need anymore in other words leptin
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tells your brain that you have enough
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energy so you feel full and when your
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fat cells are empty they don't produce
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the EMP the leptin so then you get
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hungry that helped us survive you know
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that's how it's supposed to work you
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know full fat cells turn off the
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appetite empty fat cells when you're
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skinny you're starving that makes you
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want to eat that's if it's working right
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but then we have leptin resistance man
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you know you you just got to you know
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insulin resistance and leptin resistance
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the same cure for both of them and
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that's the diet that is the appetite
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control you know a nice trick a
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shortterm solution for that runaway
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appetite is soluble fiber I love
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psyllium you mix that with a little
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water or you take a few capsules and it
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will reduce your runaway desire to eat
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and a 2021 review found that it actually
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lowered leptin levels with people that
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uh had excess appetite another one that
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I want to tell you a lot about is
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something that's all the rage glp1
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Agonist that's those shots those OIC and
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wovi and all those but let's dive in a
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little bit into
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glucagon the G in the glucagon like
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peptide 1 that is the glp1 little bit of
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background information as insulin goes
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up I mean I'm sorry as insulin goes down
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from not eating all those sugars and
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starches glucagon naturally goes up it's
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my favorite weight loss hormone and you
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know I like to get the body to make its
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own that way you don't have any side
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effects or any problems and this is the
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perfect diet for that that's why many of
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my clients Rave about how they are back
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in control of eating without Cravings it
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can be done naturally without all those
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side effects and the wonderful thing
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about glucon glucagon
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when you are eating a high vegetable
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diet good healthy fats ample protein it
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naturally does the same thing those
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shots do it lowers your body weight by
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decreasing food intake and that is done
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by reducing your appetite enhancing fat
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burning stimulates actually the fat
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burning while it inhibits fat storage
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and it slows down the gastric empty you
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know so it keeps your stomach feeling
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full longer and guess what you get the
14:01
same things that improve metabolic
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Health reduce that leptin resistance and
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it's boosting your own production of
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glp1 you're saving $1,600 a month and
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all those potential Side Effects by just
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changing your diet it works I promise NE
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thing next thing if you want to be
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metabolically fit you know you need to
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be fit so incorporating regular movement
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every day movement is a powerful tool to
14:31
improve how the cells use insulin and
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this doesn't mean you need to spend
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hours in the gym really just start by
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taking walks yoga doing short
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strengthening exercises at home some
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calisthenics 20 to 30 minutes a day
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makes a huge difference because that
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movement helps the muscles absorb that
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glucose reducing the amount of sugar
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that's in the bloodstream you know you
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can prove this with a CGM and I wear one
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of those every now and then but uh any
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anyway if you have more muscles you are
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going to burn more sugar 247 so a little
15:16
strength training is great as they say
15:19
movement is medicine 20 to 30 minutes a
15:22
day split it up if you want but just
15:24
move as much as possible there have been
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so many studies that prove that about
15:30
10,000 steps a day reduces all cause
15:35
mortality dementia and increases
15:38
longevity boosts the mood decreases the
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need for drug anti-depressants I mean
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body brain
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bones heart mood what doesn't it help
15:52
then you know a positive mindset the
15:55
fourth thing I like to really expand on
15:59
I love simple focused breathing
16:01
exercises 5 to 10 minutes once or twice
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a day puts you back in control even the
16:09
in the midst of horrendous stress just
16:13
taking a few slow breaths and focus on
16:18
the breathing can do wonders so the next
16:21
time you find yourself in a really
16:23
upsetting situation just start some slow
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deep breaths I promise you're going to
16:29
feel better because number five that
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stress and cortisol that your body
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experiences will
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absolutely disil your hormones
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progesterone estrogen everything and
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when you've got low estrogen your body
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is going to start storing the fat around
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the waistline the visceral fat that's
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the deep fat little tough to remove and
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it increases your risk for a lot of
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diseases so cutting back on that
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cortisol is a really good thing happy
17:05
heart is good medicine and finally we
17:07
need good sleep good quality sleep when
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you don't rest your body can't rest
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can't repair and you're more likely to
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Crave those sugary high carb foods so
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there you go by embracing these five
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simple changes you can take control of
17:24
your metabolic Health experience greater
17:27
energy Focus resilience
17:29
not only will these steps help improve
17:32
insulin sensitivity but they go a long
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way on your path towards longer
17:38
healthier more vibrant life remember
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it's worth it and your health is in your
17:45
hands thanks for listening to another
17:47
edition of today's nutrition as always
17:49
you can listen again on my website
17:52
YouTube or any place you listen to
17:54
podcast I hope today's info will help
17:56
you or someone you love have a great day
17:59
and remember take good care of yourself
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Metabolic Health
Deb Ford DCN RDN
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Oct 31, 2024
18:03
92% of Americans are metabolically unwell. MAHA- Make America Healthy Again. The book GOOD ENERGY gives you the tools to be metabolically well.