This video explains how your daily choices, especially what you eat, impact your metabolic health and blood chemistry. It uses the analogy of a high-performance car needing the right fuel to run smoothly, just like your body needs healthy food. The video also discusses common metabolic diseases and how to check your metabolic health using simple blood tests like triglycerides, HDL cholesterol, fasting glucose, and C-reactive protein. It emphasizes that small, consistent changes can lead to better health and reverse many health problems.
Key Takeaways
1
Your daily food choices, rest, and habits significantly influence your blood chemistry and metabolic health, affecting how you feel each day.
2
Improving metabolic health can reshape how your body responds to stress, disease, and aging, helping you feel more vibrant and focused.
3
Even small, consistent changes like adding more greens, wholesome foods, or daily walks can lower inflammation and support cell health within hours.
4
Most Americans are metabolically unwell due to an ultra-processed diet, high sugar, bad fats, too many calories, too little fiber, and not enough movement.
5
Metabolic disease is linked to conditions like high blood pressure, diabetes, obesity, heart disease, autoimmune diseases, and mood disorders.
6
Triglycerides indicate if you're eating too many carbs or alcohol, with optimal levels under 80 suggesting a 50% less risk of heart attack.
7
HDL cholesterol, the 'good' cholesterol, helps prevent plaque buildup, and optimal levels (50-90) reduce risks of stroke and heart attack while also being anti-inflammatory and antioxidant.
8
Fasting glucose levels should optimally be between 70-85, as anything over 100 is considered pre-diabetic and indicates insulin resistance.
9
Maintaining an optimal waist circumference (under 35 inches for men and 31.5 inches for women) is crucial because visceral and ectopic fat promote inflammation and block insulin.
10
The triglyceride to HDL ratio is a key indicator of insulin resistance; an optimal ratio is 1 to 1.5, significantly reducing the risk of heart attack.
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0:01
good morning and welcome to another
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edition of today's nutrition where we
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cover what is hot in the news what's new
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in research or anything that can help us
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lose weight feel great or live longer
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better and usually all three today we're
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going to dive into something that's
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often hidden from view but plays a huge
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role in how we feel each day it's our
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blood chemistry and our metabolic Health
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we're going to be looking at that
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exploring how daily choices impact these
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often overlooked aspects in our lives
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and that knowledge is going to empower
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you to feel more vibrant more focused
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and be more resilient ready to meet each
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day with your best energy you know I
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often use the analogy of your body being
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like a really
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fine-tuned high performance car it needs
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the right fuel and regular maintenance
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to keep running smoothly this fuel we're
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talking about here is the food we eat
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the rest we get and the habits we're
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creating you know all those heavenly
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things I talk about in my book get out
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of hormone hell but really every bite we
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take has the power to influence our
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blood chemistry it's talking to every
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cells so Foods packed with sugars and
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processed stuff the ultra processed
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stuff may make you feel Zippy for a
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short period of time but that's going to
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lead to crashes mood problems and
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fatigue not good fuel on the other hand
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balanced meals with healthy fats and
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proteins and fibers going to keep your
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blood sugar steady it's going to be
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delicious food but it's also going to be
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food that allows your body to operate
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like a fine-tuned automobile the way
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it's supposed to be so by treating your
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body like that in you know instead of
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like a hoopdee that's fed Ultra
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processed junk it's going to make you
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feel great guaranteed and here's
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something really powerful when we
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improve our metabolic Health we're
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actually reshaping how our body responds
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to stress disease and even
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aging ah who wouldn't want that you know
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now that I'm pushing 69 you bet you I
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want to live the best life ever so when
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we make small consistent changes you
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know maybe adding more greens maybe some
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more H wholesome food maybe going for a
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brisk walk or two every day we're
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actively lowering cellular silent
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inflammation and supporting the health
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of every cell in our
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body what I think is really fascinating
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is how quick these changes can start to
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take effect within hours our cells begin
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to respond positively with better fuel
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shifting everything in the internal
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environment that favors long-term Health
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that means stable energy fewer Cravings
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sharper mental Clarity and even an
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improved mood you're happier and nicer
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to be around isn't that good think about
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that each good choice you make today is
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actively setting you up for a better
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tomorrow and Beyond you know I think
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back when I was so metabolically sick
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and scheduled for
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hysterctomy by changing how I ate how I
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moved how I thought I quickly revers the
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problem and I've seen it in so many of
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you over the decades change is just
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powerful so got to build this Foundation
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start with achievable goals maybe it's
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not about overhauling everything
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overnight maybe it's about steady
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manageable steps that can lead to
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profound and Lasting changes whether
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it's swapping out some barcoded sugary
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snack with maybe a few Brazil nuts or
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maybe an apple or starting the day with
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a really jam-packed powerful smoothie
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every choice compounds over time
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compounds like interest in the bank only
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you are banking on your health and
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future remember your body wants to
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thrive it is designed to thrive and
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repair every day is just waiting for you
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to take the wheel of that fine
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automobile and provide steady supportive
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fuel that it needs so let's go let's
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embrace the journey one positive habit
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at a time and transform the way that
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you're looking at your metabolic Health
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at balancing blood chemistry and keep it
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easy you know researchers claim that
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over
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93% of Americans are metabolically
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unwell you wonder what that means I talk
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a lot about insulin resistance that
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comes from an ultra processed diet high
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sugar bad fats too many calories too
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little fiber and not a lot of movement
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pretty much the recipe for metabolic
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disease so what is metabolic disease
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well a short list of what it could be
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high blood pressure pre-diabetes
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diabetes obesity overweight heart
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disease liver disease gallbladder
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disease kidney disease autoimmune
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disease PCOS infertility
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dementia oh yeah a host of mood
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disorders like anxiety depression and
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poor gut health yeah all of these are
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tied to metabolic disease and insulin
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resistance so I'm going to tell you how
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you can know if you have it and there
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are some common things in your simple
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yearly blood work that's going to give
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you real Clues to what I am going to
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tell you about today of course listen to
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the physical symptoms because they're
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they're going to try to make you aware
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of what's going wrong little whispers
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about your what your body is telling you
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it needs you to make some changes but
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then there are these blood chemistry
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markers that are irrefutable and totally
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objective I want my friends my clients
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my family everybody to be part of that
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6.8% that have great metabolic health
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because bad metabolic health is at the
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cause of all the EP epidemic of chronic
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illness in America and I know you want
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to thrive and get the best out of every
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day now if you're a young woman you've
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got a lot to
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gain because you're going to be a heck
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of a lot less likely to have
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depression acne headaches and if you
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reverse metabolic problems the best part
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is you're not going to pass that on to
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your children you know we've talked
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epigenetic right epigenetics you know
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how you are
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influencing your Offspring how you are
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epigenetically changing your own DNA you
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know it's just your environment how your
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environment is impacting your
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genetics but you don't pass that on to
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your kids so another thing is you won't
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be infertile you won't have PCOS less
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likely to have a miscarriage or when
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that time comes you're not going to have
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bad menopause or to develop Alzheimer's
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guarantee it it goes back to insulin
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resistance and that's the key to
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metabolic Health you know and the good
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thing is these tests aren't going to be
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rare exotic tests the functional tests
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that I love they're not commonplace but
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boy they serve a purpose the tests I'm
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talking about are going to be found in
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your latest blood chemistry so go get
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your latest test download it whatever
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you want to do and let's see if you are
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among the Blessed 6.8% of the American
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population that has great resilient
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metabolic Health starting out with
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triglycerides you know triglycerides
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they're going to be in your fat panel
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the lipid panel but actually they come
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from carbohydrates when you have more
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than you
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need more carbohydrates more energy than
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you need they're going to be converted
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into
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triglycerides and that's where you know
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we trans transport that energy to the
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cells for storage high triglycerides
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simply means you're eating too many
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carbs too much alcohol or not moving
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enough okay so the best thing to do
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there is to avoid juice sweets milk
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grains especially flour or any because
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of the high glycemic effect you might
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want to use a CGM a continuous glucose
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monitor just to kind of give yourself a
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little more insight normal range is
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under
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150 op imal under 80 and that equals a
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50% less risk of a heart attack man oh
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man 50% Lisk if you can keep it under 80
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pair that with the my heavenly approach
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you know the one that goes through all
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those six steps you're going to have
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great metabolic Health okay next one HDL
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cholesterol that's the good cholesterol
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that picks up cholesterol in the blood
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vessels and takes it back to the liver
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for processing so this really helps
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prevent plaque buildup higher levels are
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associated to stroke and heart attack
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and you know higher levels you're going
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to be reducing all those risks and
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higher levels even have an
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anti-inflammatory effect so decreasing
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your risk for stroke and heart attacks
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anti-inflammatory and also
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antioxidant normal
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range is going to be men 40 women 50 but
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optimal men and women alike 50 to 90 for
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the HDL cholesterol pair that with good
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blood pressure not smoking a diet rich
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in Omega-3s and exercise you got it
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going okay then now fasting glucose a
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sign of high fasting glucose means
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insulin resistance has blocked glucose
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from the
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cells okay blood sugar just keeps going
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up and insulin's not doing its job
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insulin is going to try to overproduce
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for a while to compensate but boy that
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is a huge sign that there's a lot of
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stress a lot of rusting going on in the
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cells a lot of inflammation just basic
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cell dysfunction normal they're going to
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say it's fine if it's under a 100 but
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that's actually pre-diabetes
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optimal 70 to
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85 wow pair that with the rest of the
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Heavenly approach and you are
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reversing lots of
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diseases okay blood pressure you know um
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blood
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pressure is also related to
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insulin
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insulin is going to help the body
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release nitric oxide so nitric oxide in
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the blood vessels relaxes it's why the
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DASH diet was so popular why it worked
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that DASH diet dietary approaches to
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stop hypertension man it works lots of
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vegetables you know that is wonderful to
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increase naturally produced nitric oxide
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also important to have good oral health
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because that bacteria starts breaking
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down the vegetables into the nitric
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oxide producing ones so normal is the
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same as optimal one 20 over 80 always
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has been probably always will be you
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know another one now this isn't going to
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be blood chemistry but this is one of
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the five big things for metabolic Health
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waste circumference you know we have
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different kinds of fat you've got the
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subq fat which is you know keeps your
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cheeks plump um it's it's just a nice
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pinchable kind of uh fat Under the Skin
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very nice we we want to have subq fat uh
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visceral fat is the toxic fat and that's
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what coats the organs your liver your
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kidneys your your pancreas and that is
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the kind that's promoting
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inflammation and death and disease that
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is the kind that we do not want and then
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you have the ectopic fat that's actually
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inside the organs and muscles and that's
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really dangerous so both the visceral
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and ectopic are not what we want they're
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inflammatory they block insulin and
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normal ranges for
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waistline men should be under 40 in
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women under 35 now I've always
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questioned this um
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because you know that's that is a larger
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than optimal waistline I've always
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thought and so now they have kind of
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realized that men we need to have under
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35 in and women need to be under 31.5 in
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waistline and that is especially true
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for Asian Heritage Hispanic heritage or
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African ancestry so um and I'm also
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going to add that to people with a small
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bone structure because that you can tell
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if you've got extra
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weight around the middle you know it's
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it's not just the pinch an inch but it's
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the muffin top um that is the fat that's
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inflammatory that's the fat that is
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causing insulin resistance so we don't
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want that now you can take your
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triglycerides and divide it by your HDL
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and kind of come up with a good
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indicator of what your insulin
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resistance is
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so if the ratio is high like above three
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insulin resistance is probable and if
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that risk is high your risk of a heart
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attack goes up 16 fold or 1,
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600% wow so this standin test for a
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fasting insulin is really important we
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want that optimal is to be under
15:27
one to 1.5
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okay so triglycerides divided by your
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HDL cholesterol anybody can do it um you
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wherever you've had your lipid profile
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done you can see what that is remember
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optimal 1 to
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1.5 okay and you are slashing your risk
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for a heart attack now if you can get
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the fasting insulin I love that you know
15:51
it is basically what your insulin is
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after you have fasted at least eight
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eight hours if you have insulin
16:00
resistance Brewing over time you know
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your blood sugar may be staying low but
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insulin is high and that is doing damage
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even before blood sugar shows up so
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fasting insulin there again you know
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three
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Optimum I think I got I wrote that down
16:23
wrong um you want to be 2 to five is
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what that was 2 to five is going to be
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optimal um
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most ranges consider 25
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normal okay crazy okay highly sensitive
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C-reactive protein
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hscrp that is often elevated when you've
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got metabolic problems overweight heart
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disease type 2 diabetes leaky gut Sleep
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Disorders or overex exercising anything
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that is causing lots of inflammation
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even infection is going to cause that
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okay it's a strong response and it's
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it's telling you your cells are sensing
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danger so high risk is going to be three
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normal is going to be 1 to three low is
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going to be one
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optimal
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0.3 and that is a really good number
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okay so there's some basic ones that you
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can easily do of course get with your
17:29
doctor if you have any of these out of
17:32
range if you have a medical condition
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seek medical advice but thanks again for
17:36
listening to today's edition of today's
17:39
nutrition and I hope it helped you or
17:41
someone you love if you want to listen
17:43
again or go to any of my other shows you
17:46
can go to my website Deb for.com on
17:48
YouTube under Dr Deb for or any place
17:52
you listen to podcasts if you would like
17:54
to work with me I love to help people
17:56
reverse their health or weight problems
17:58
and a new group is going to be starting
18:01
soon have a great day and I'll see you
18:03
soon
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Metabolic Labs
Deb Ford DCN RDN
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Nov 10, 2024
18:05
Your blood chemistry reveals how our daily choices impact these often-overlooked clues to our health, and how that knowledge can empower us to feel more vibrant, focused, and resilient. Ready to meet each day with our best energy.