July 16, 2025 • 38 mins
Is your energy crashing harder than your inbox on a Monday morning? Feel like your blood sugar has a mind of its own (and a chaotic one at that)?
It may be time to trade that beige lunch of sadness for a colorful plate that keeps your glucose curve calm and supports your body's health and energy needs!
In this episode, Aimee pulls back the curtain on the real metabolic magic happening in your produce drawer. You’ll learn:
- Why bitterness isn’t dietary punishment - it’s your metabolic superpower
- How flavonoids and polyphenols train your cells to finally listen to insulin’s knock
- The minerals and nutrients your metabolism has been begging for
- How to build a plate that supports stable blood sugar without turning you into an annoying wellness cult recruit
No green juice gospel, here! Just science-backed strategies to help you age like a badass and feel steady in your skin.
Episodes referenced:
Find Research Citations and Transcript at Blasphemous Nutrition on Substack
Photography by: Dai Ross Photography
Podcast Cover Art: Lilly Kate Creative
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Hey Rebels.
Welcome to BlasphemousNutrition.
Consider this podcast yourpantry full of clarity,
perspective, and the nuanceneeded to counter the
superficial health advice sofreely given on the internet.
I am Amy, the unapologeticallycandid host of Blasphemous
Nutrition and a double degreednutritionist with 20 years
(00:20):
experience.
I'm here to share a more nuancedtake.
On living and eating well tosustain and recover your health.
If you found most health adviceto be so generic is to be
meaningless or so extreme thatit's unrealistic.
And you don't mind theoccasional F-bomb, you've come
to the right place.
From dissecting the latestnutrition trends to breaking
(00:43):
down published research andsharing my own clinical
experiences, I'm on a mission tofoster clarity amidst all the
confusion and empower you tohave the health you need to live
a life you love.
Now, let's get started.
Hey friend.
Welcome back to BlasphemousNutrition, where we question
(01:06):
health trends, decode thescience and roast a few
vegetables along the way.
I'm Aimee, your double degreednutritionist with a bullshit
detector tuned to highsensitivity.
And today we are not talkingabout fasting windows, ketone
strips, or whatever.
Supplement your coworker swearshas changed her life.
(01:26):
We are talking about vegetables.
Yes, the humble oftenunderestimated produce section
because here's the heresy fortoday, vegetables will save your
life.
They're not only fiber deliverysystems in pretty little
packages, they are ultimatelybiomechanical bad asses that
(01:49):
stabilize your blood sugar inmore ways than one.
So if you have been dealingwith.
That late afternoon crash whereyour brain checks out right
before your zoom meeting oryou've got a body that's either
hangry or bloated, but neverstable, or you're watching your
labs inch closer and closer todiabetes territory, despite
(02:10):
doing everything right, thiswill not only feed your
motivation, it'll supply youwith your action plan.
Here's the obvious.
But unspoken truth, if you areinsulin resistant, your fork,
not your fasting app is yourbest intervention.
Vegetables impact blood sugarthrough multiple metabolic
(02:33):
levers, not just fiber.
We're talking about bittercompounds that stimulate bile
and glucose uptake minerals.
Like magnesium that literallyhelp insulin do its job.
Phytonutrients that reduceinflammation and directly
support glucose transport.
And yes, fiber that feeds yourgut and slows down that glucose
(02:57):
rush.
But none of this requiressetting your standard to a
saintly eating habit or buying afood scale, or heaven forbid,
eating only salads that lookgood on Instagram.
The bar to strive for is notperfection.
The bar is, did you eatvegetables today?
(03:19):
I wanna start with what you'veprobably heard before.
Fiber.
Fiber helps stabilize our bloodsugar, but that's not the whole
story.
I.
If you've ever tried to eat morefiber by choking down a
tablespoon of Metamucil andhoping for metabolic miracles,
you already know it's not anykind of magic fix.
(03:40):
There are two kinds of fibersoluble fiber and insoluble
fiber.
Soluble fiber is what you'llfind in chia seeds, oats, beans,
asparagus, and Brussels sprouts.
It creates a gel in your gut.
That gel slows down how fastglucose gets absorbed after a
meal.
And slower absorption means lessof a spike and less of a crash,
(04:06):
resulting in even fewerfrustrating moments of asking
yourself, why am I hungry again?
I just ate insoluble.
Fiber is found in veggies likebroccoli, cauliflower, kale,
carrots.
This type of fiber adds bulk tothe stool and it feeds your gut
microbes.
And when those little guys arefeasting on fiber, they produce
(04:29):
something called short chainfatty acids, especially
butyrate.
Butyrate does a lot formetabolic health.
It improves insulin sensitivityso that your body can respond
better to the insulin that it isalready making.
It helps regulate inflammation,which is huge because chronic
inflammation totally messes upyour glucose metabolism.
(04:53):
It helps maintain gut barrierintegrity so that you're not
leaking out molecules thattrigger additional inflammation.
So yes, fiber totally matters.
I talk about this more in depthin episode 53, the Fast and the
fibrous, which I will link to inthe show notes, but fiber is not
the only reason that vegetablesare metabolic powerhouses.
(05:18):
That fiber comes with an allstar cast of co-pilots, multiple
minerals, which activateenzymes, bitter compounds that
talk to your liver andphytochemicals that cool
inflammation while helpinginsulin function properly.
So this is why grilled asparagusor a salad hits differently than
(05:39):
a fiber supplement.
Fiber's not the sole star of theshow.
It's simply part of the cast.
We'll get into all of thosedifferent compounds more
shortly, but for now, know this.
When you eat whole vegetables,you are not just feeding your
gut, you're feeding amultifaceted metabolic support
team that works in concert.
(05:59):
I wanna start by talking aboutminerals, because if you are
stressed or undersleep andyou're trying to manage your
blood sugar, these littlemicronutrients will do much more
for your metabolism than yourtracking app ever will take
magnesium.
Magnesium is found in.
(06:20):
Spinach, Swiss chard, pumpkinseeds, black beans.
These are magnesium gold mines,and magnesium is essential for
insulin sensitivity.
It helps insulin unlock the cellso that glucose can actually be
delivered into the cell and usedfor energy instead of floating
around, causing trouble.
(06:40):
And when your magnesium levelsare low, that lock and key
mechanism gets a little janky.
Your body will still makeinsulin, but the cells stop
listening.
This is called insulinresistance, and this is one way
that insulin resistance buildsover time, slowly, subtly, and
(07:01):
silently.
Over half of the Americanpopulation consumes insufficient
amounts of magnesium through thediet.
Actual deficiency estimationsare super difficult to determine
because there's no rapidcost-effective way to measure a
whole body magnesium Our bodyprioritizes magnesium in the
blood, so you can actually bedeficient in magnesium, but it
(07:25):
wouldn't necessarily show up inlabs, nor does it mean that
there is enough to meet thedemand of insulin, even though
it's present in the blood ininadequate amount.
Why is our diet is so magnesiumdeficient.
Well, as a nation in general, wedon't regularly consume enough
magnesium rich foods, especiallythose of us who tend to shy away
(07:49):
from eating dark leafy greens.
The overprocessing of wholegrains and other foods also
removes magnesium from the diet.
So.
Dietary patterns that consistlargely of processed foods or is
low in leafy greens tends toalso be magnesium deficient.
(08:09):
The current recommended dailyallowance for magnesium is 310
to 420 milligrams per day foradults, and it is higher in
pregnant women.
But the standard American dietcontains only 50 to 80% of that
amount.
Additionally, magnesium levelsin our top soil have fallen due
(08:32):
to depletion, erosion, and thepervasiveness of monocropping.
By some estimates, the magnesiumcontent in various foods that we
consume has declined by 25 toeight.
80% when compared to levels thatwere measured before 1950.
So our grandparents consumedfoods that contained a lot more
(08:54):
magnesium than the same foodsthat we consume today.
Additionally, they also enjoyedmore magnesium in their drinking
water because magnesium haslargely been removed from most
municipal water sources.
Next I wanna talk aboutpotassium.
Potassium is found in potatoskins, dried apricots, lentils,
(09:18):
beet greens, and other leafygreen veggies.
Potassium helps regulate bloodpressure.
And glucose transport.
It's kind of like a trafficcontroller, keeping glucose,
sugars moving to the rightplaces instead of lingering in
the bloodstream.
Potassium is stored inside thefluid of our cells, but it goes
(09:39):
out into the bloodstream asglucose levels rise, thus
facilitating the role of insulinto get glucose, as well as that
potassium back into the cell.
When potassium levels are low.
Less insulin is released fromthe pancreas, and this can lead
to a buildup of glucose in thebloodstream.
(10:00):
And when someone is alreadyinsulin resistant, those chronic
high levels of insulin canactually inhibit potassium from
leaving the cell and gettinginto the bloodstream in the
first place leading toperpetually low potassium in the
blood.
That only makes it harder forglucose itself to get into the
cell.
(10:21):
Potassium is not a magic bulletfor diabetes, but it is a
missing piece in many metabolicdysfunction puzzles.
Your banana's not enough.
And ironically, bananas are notthe best potassium source
anyway.
We, we all need is moreconsistent potassium rich whole
foods in order to supporthealthy glucose metabolism.
(10:44):
Now, I would be remiss to leaveout zinc and chromium.
These minerals are co-factors,basically like a behind the
scenes tech crew that helps keepyour metabolism functioning.
Without zinc, there's no properinsulin release.
Without chromium, stable glucosehandling doesn't happen very
well.
It's not sexy, but theseminerals basically keep the
(11:06):
machinery humming.
Insulin is stored in thepancreas in these structures
that are held together by zinc.
So without adequate zinc, thesestorage sites become compromised
and insulin cannot be stored orreleased.
As effectively, zinc also playsa role in allowing insulin to
(11:26):
attach to the cell receptor andrelease glucose into the cell.
So low zinc levels will inhibitthe ability of your cells to
receive the glucose.
Without zinc, your insulin can'twork well, your pancreas
struggles and glucose can't getwhere it needs to go.
Zinc is especially rich inoysters, muscles, beef, crab,
(11:50):
and pumpkin seeds.
And these are the foods that Itend to focus on for zinc
repletion in clients who showsigns of low zinc or who are at
risk, such as those who consumea lot of alcohol, people who
have digestive disorders,pregnant women and vegetarians.
I.
Because of its role in immunehealth, zinc insufficiency or
(12:11):
deficiency will often show up inlow immune status.
You know, chronically gettingall the colds and flus that go
around as well as a lack ofwound healing.
But these are not by anyindication, the sole signs of
low zinc status.
Plant's richest in zinc aremushrooms, peas, spinach, and
(12:33):
asparagus.
But zinc from animal foods isbetter absorbed than zinc and
plants.
So an exclusively plant-baseddiet, like a vegan diet does put
one at high risk for zincdeficiency.
So while I'm all about veggiesand this episode is also all
about veggies, too much of agood thing is still too damn
(12:55):
much.
Chromium is another mineralsimilar to zinc that is.
Not especially rich in thevegetable kingdom, but is
especially helpful for glucoseregulation.
Chromium helps your body useinsulin efficiently, reducing
the need for high insulinoutput, and it also supports
(13:16):
stable glucose levels.
It does this by enhancing theability of the insulin receptor
on the cell to Receivingglucose, much like zinc, making
glucose uptake more efficient,chromium supplementation does
improve fasting glucose levelsin many people who have elevated
glucose.
So those studies support theidea that chromium deficiency
(13:41):
can play a role in glucoseregulation.
However, supplementing withchromium alone does not lead to
reliable results in research.
This could be due to the type ofchromium offered, or the very
fact that not everyone who hasglucose issues is chromium
deficient.
Existing research shows that themost promise with chromium lies
(14:04):
in those who may be deficient,as well as those who are
specifically insulin resistant.
Chromium is found in beef ham,grape juice, and brewer's yeast
in the higher concentrations.
While chromium content plantsvary widely because of
variations in soil mineralcontent, lab analyses do suggest
(14:29):
that broccoli, green beans andpotatoes with the skins offer
the most reliable, significantamounts.
It's funny that I'm even talkingabout this because our actual
chromium needs are still largelyunknown, and dietary
recommendations that are givennow are basically based on what
(14:51):
is considered a healthy, averagediet, not based upon what we
know is a necessary amount toprevent deficiency.
Okay.
Chromium supplementation is notsomething that I generally
advise as There's not enoughresearch to know about what an
appropriate amount is in thefirst place, nor is there
(15:14):
sufficient research about anypotential interactions with
medications.
There have been a couple of casestudies published showing that,
chromium supplementation canlead to kidney issues, and
that's another really big reasonwhy I don't just recommend
supplementing to potentiallylower your glucose levels.
(15:36):
The big takeaway for chromium isknowing that it can play a role
and it may be a nutrient ofconcern for you if you have
insulin resistance.
So eat your broccoli.
There's a very real possibilitythat what you've been labeling
as a broken metabolism is just acase of under mineralization and
(15:59):
not getting sufficientmagnesium, potassium, or
chromium, and your producedrawer, that is your apothecary.
So we know that vitamins andminerals play a very important
role in overall body health andin many of the interactions that
(16:19):
our body undergoes.
But when it comes to bloodsugar, there are non nutrient
compounds.
That are also incredibly helpfulwith glucose regulation.
The first thing I wanna talkabout in this camp is
bitterness.
I'm not referring to how youfeel about your ex or the
(16:40):
wellness influencer who sold you$80 glucose support gummies.
I'm referring to actual bitterfoods like arugula, chicory.
Dandelion Greens cio.
These veggies don't just wake upyour taste buds.
They also wake up yourmetabolism.
(17:03):
The bitter compounds in thesevegetables stimulate bile
production.
Bile supports digestion bybreaking down fat, but it also
plays a surprisingly big role inblood sugar regulation.
When you eat bitter vegetables,they stimulate receptors in the
gut, which trigger bilesecretion from the gallbladder.
(17:27):
And this acts not just as a fatdigest, but also a signaling
molecule.
There are certain bile acids,especially secondary bile acids
that bind to receptors in thegut lining.
Specifically FXR and TGR five.
These receptors then stimulatethe release of GLP one from
(17:50):
cells located in the lowerintestine.
Yes, that GLP one and GLP onedoes three significant things.
One, it slows down gastricemptying, so food moves through
the digestive tract, slower,resulting in more stable blood
sugar.
Two, it stimulates the releaseof insulin And three, it tells
(18:13):
your brain, Hey, I'm good.
I'm full, leading to fewer snackattacks in the mid-afternoon or
after dinner.
So bile acids ultimately.
Play a role in regulating yourentire post-meal hormonal
response, and that all happensbecause a bitter green lit the
(18:35):
fuse.
Now, I'm sure you've alreadyheard about GLP one because it's
the precise pathway targeted byweight loss drugs like Ozempic
and Wegovy, but.
Bitter greens stimulate GLP onenaturally without a
prescription, without any sideeffects like nausea or fatigue.
(18:57):
All you gotta do is have a sideof arugula with dinner, and when
bile is flowing in the body, italso supports your liver.
Your liver is a major storagesite for glucose that is not
immediately used for energy.
Aside from being detox central,your your liver serves as a
glucose bank manufacturer andmanager all in one.
(19:20):
It balances the storage, releaseand creation of glucose 24 7 to
help keep your blood sugarlevels stable so that your brain
and your muscles always havefuel, whether you're sleeping,
going on a run or poweringthrough.
At your desk in between lunchand dinner, by providing fiber
(19:42):
and bitter compounds that slowglucose absorption and improve
our insulin sensitivity, bittergreens reduce the metabolic load
on the liver, which then helpsprevent fatty liver disease and
insulin resistance over time.
So yeah, your liver cares aboutwhat's on your fork and those
(20:02):
bitter vegetables give it atuneup instead of a tear down.
But a major problem we have isthat we have bred bitterness out
of our food system over many,many generations.
Our modern vegetables tend to bebred to be sweeter and milder
and easier to love.
I don't fault anybody for doingthis, but easier isn't always
(20:26):
better because bitterness buildsresilience in your palate, in
your metabolism, and in thosemitochondria bitter compounds,
especially from our leafy greensand our cruciferous veggies,
activate detox pathways andreduce oxidative stress, which
then helps the mitochondria.
Those little itty bitty energyengines located in our cells,
(20:52):
consuming bitter compounds inour food support mitochondria,
and allowing them to do theirjob without choking on a bunch
of metabolic smoke.
So think of bitter foods asprevention, not punishment.
And if you want blood sugarstability, digestion that works,
(21:12):
and a body that feels lessinflamed and more capable, go
for the arugula, the cio, evendandelion greens.
You can drizzle it with oliveoil.
You can pair it with roastedsweet potatoes, but don't skip
it.
And if you're not used to eatingthose foods yet, good.
It's a great exercise inbuilding tolerance.
(21:34):
Okay?
I'm not a bitter bitch, so letme help you ease into these
unique greens.
I know they are not the mostpopular and super tasters
especially struggle with addingthem into the diet.
So here are some tips to makebitter leafy greens less
punishing and way, way moredelicious.
(21:55):
First, you'll want to pair themwith a healthy fat olive oil,
avocados, nuts, those fats,smooth out the sharp bite, and
also help all the phytonutrientsin those.
Greens absorb better.
Fat is very much your friendhere.
Next, always add an acid, alittle lemon juice or vinegar.
(22:18):
Really brightens it up and makesit taste more intentional and
sophisticated, if I'm honest,rather than just choking down
your medicine for the day.
Acids are a super powerfulremedy, and it's one that I use
with my bitter greens regularly.
(22:38):
Balancing with sweetness alsohelps a lot: think roasted root
veggies like carrots or yams, afew pomegranate seeds or even
adding thinly sliced apple orcitrus in your salad.
While it helps to hide theflavor, it does this by
(22:58):
balancing out the flavor profileoverall.
And this is a strategy used byprofessional chefs and also in
cultures that emphasizerepresentation of all of the
different tastes in a meal liketraditional Chinese and Indian
cuisines as well as Thai food.
There are a lot of ways that wecan utilize bitter foods without
(23:23):
feeling like we're choking downsomething nasty.
And if all of that is really newto you, I encourage you to take
a look at traditional Chineserecipe books, Indian cuisine or
Thai food cookbooks to kind ofsee how all of that is
represented.
You can use chat GBT to sourcebitter vegetables that you may
(23:46):
want to include in your diet,and then have it create recipes
that incorporate some of thesetips to reduce the strength of
bitterness on your palate sothat you can get all of the
benefit of those bitter greenswithout suffering through your
meal.
Another thing that you can do isuse salt.
(24:06):
I mean, salt is the greatequalizer and just a tiny pinch
of sea salt can turn a reallyharsh bitterness into a more
sophisticated, complex taste.
Roasting or sauteing your bittergreens also helps quite a bit
because that heat will tame thebitter edges and bring out some
(24:28):
of the few, but present naturalsugars.
In these leafy greens, roastedCIO or sauteed dandelion greens
with a little garlic and oliveoil, and then toss in a handful
of roasted yam cubes.
Ah, chef's Kiss.
Okay, so I've covered fiber,minerals, and bitters, and next
(24:51):
I wanna touch upon the stealthwarriors hiding in all of your
vegetables and fruits,polyphenols, flavonoids, and
antioxidants.
I have also discussed these indetail in episode 55.
Protecting your brain meansprotecting your heart.
So I'm just gonna touch brieflyupon them today as it relates
(25:14):
specifically to glucoseregulation.
So here's how these samephytonutrients that protect your
heart, your vascular system, andyour brain also up your glucose
game, first, they slow down ourbodies.
Carbohydrate breakdown.
Certain flavonoids likequercetin, which you'll find in
(25:35):
onions and kale camperall, whichis found in broccoli and
spinach, and catechins in greentea.
Inhibit carb digesting enzymescalled alpha g Sase and alpha
Aimeelase.
These are enzymes that breakdown our carbohydrates into
glucose, so when we slow themdown, we turn a sugar tsunami
(25:56):
into a slow drip.
Additionally, polyphenols likeresveratrol found in red grapes
as well as berries.
EGCG, again from green tea andquercetin, also as well as CIC
acid found in coffee.
Enhance glucose uptake through apathway called A MPK.
(26:18):
And A MPK helps move Glu four,which is the glucose
transporter, to the surface ofthe cell from deep within the
cell, so that means that moreglucose gets taken up by the
cell and used for energy insteadof lingering around in your
bloodstream.
(26:39):
Phytonutrients also improveinsulin sensitivity directly and
indirectly.
Certain flavonoids, likequercetin and canfor, all can
directly improve how insulinbinds to the receptor and
Insulin signal downstream, theyboost the activation of insulin
(27:00):
receptor proteins making thatsignal stronger and more clear.
Additionally, chronic low levelsof inflammation and oxidative
stress in the body Hinder ourglucose signaling, making
ourselves deaf or resistant toinsulin.
And by acting as antioxidantsand anti-inflammatory compounds,
(27:22):
polyphenols and flavonoidsreduce these body stressors,
allowing insulin receptors towork more effectively and
properly again.
So consistently includingpolyphenol and flavonoid rich
foods is a smart thing to do.
If you wanna reduce your risk ofdiabetes or if you already have
(27:47):
diabetes, you really wanna stayon top of your game in managing
the condition.
Multiple population studies showthat consistently, including
polyphenol and flavonoid richfoods is linked to lower type
two diabetes risk, and this isfurther backed up by
interventional studies as wellas mechanistic studies.
(28:10):
You'll see a full list of all ofthe resources that I used for
this episode.
In my substack, and I'll includethe link to that in the show
notes below.
If you wanna take a deep diveinto what's going on in the
research that backs this up.
But the big take home ultimatelyis this: color on your plate
today means more stable bloodsugar tomorrow and a better shot
(28:36):
at skipping admission to clubdiabetes entirely.
As you can see, there aremultitudes of factors at play.
That impact our blood sugarregulation.
I mean, I've just been talkingabout food.
I haven't even talked aboutphysical activity or stress or a
multitude of other things in ourlives that have a powerful role
(28:56):
in how well we handle glucose.
But here's the thing thatwellness culture often skips.
Blood sugar stability does nothappen with carnivore vibes and
fasting willpower.
You need the raw materials ofglucose regulation.
You need fiber, and you need avariety of polyphenols that
(29:19):
support a healthy functioningbiological system.
And that's just the start.
But vegetables deliver that.
They deliver it consistently,affordably, and without the
digestive drama that comes withmega dosed supplements.
You do not have to memorizeevery compound I've talked about
(29:41):
here, or stress over how manymilligrams of potassium or
magnesium this particular planthas just chase color and variety
bring.
Different vegetables onto yourplate because different veggies
have different nutrients andplant compounds that contribute
(30:01):
to that metabolic party.
They all work together to keepyour glucose curve nice and
smooth instead of crazy chaotic.
Now, how do you actually build aplate that is respectful of your
blood sugar without making youwanna cry into a bag of
microwave popcorn at dinner?
(30:22):
We'll break it down.
Into four steps, actually five.
First start with yournon-starchy veggies, your bitter
greens, colorful peppers,cruciferous veggies like
broccoli, cauliflower.
Think of these colorfulvegetables.
Way beyond what I've justmentioned as your foundation for
(30:46):
stable glucose.
Veggies first means slowerabsorption and a gentler blood
sugar curve.
Step two, add your proteinanchor, chicken, fish, tofu,
eggs, seafood beans, Whateverworks for you and your goals.
Protein keeps you full, and ithelps prevent the rummaging
(31:10):
through the cupboards.
That happens an hour later ifyou only eat vegetables at the
sacrifice of everything else.
Plus, depending on the proteinsource you choose, you'll get a
good dose of minerals like zincand chromium that help support
insulin sensitivity.
Step three, include healthyfats.
(31:31):
Think olive oil, avocado, a widevariety of nuts and seeds.
These fat sources help you feelsatisfied and slow down carb
digestion even more.
Plus, they tone down the notesof bitterness in some of those
veggies.
(31:52):
Olive oil also deserves a keymention because it too is quite
rich in polyphenols.
Step four, layer in your color.
Aim for at least two to threedifferent colors on your plate.
Each color brings differentpolyphenols and flavonoids to
(32:15):
the table.
Don't stress out about creatingsome kind of artistic palette
that includes five or sixcolors.
Just stop settling for beige.
I know that right now neutraltones and beige especially is
all the rage on the fashionrunway, but it should never,
ever, ever be trending on yourplate.
(32:39):
A sprinkle of pomegranate seedswill brighten anything up and
provide this delightful littlecrunch.
Maybe make a purple cabbage slawto have as a side or roast some
rainbow carrots, and that cantotally change your game.
The fifth and final step is tocheck the vibe.
(33:02):
Take a look at your plate.
Ask yourself, where is myprotein?
Where is my produce?
And is this plate mostly beige?
If so, fix it.
You don't have to nail thisperfectly at every meal.
Okay?
Just trend in this generaldirection.
(33:22):
More often than not, rememberthe bar is not perfection.
The bar is.
Did you eat a vegetable today?
Meal prep is the scaffolding foryour health and your cutting
board is like your altar.
You wanna roast, chop and seasonyour food, like your energy
(33:43):
depends on it because itactually does.
This is how you build realmetabolic resilience meal by
meal.
And while I do.
Sit at the base of my gorgeouswooden cutting board and revere
it in my kitchen.
(34:04):
You are not condemned tospending hours chopping and
preparing fresh vegetables inorder to reach your metabolic
goals.
By all means, take advantage ofthe benefits that
industrialization has achievedwhen it comes to produce.
(34:26):
Precut fresh veggies in theproduce section.
Frozen veggies include those.
There is absolutely no harm indoing it.
It's way more convenient andoftentimes depending on where
you live, it's even moreaffordable to do so.
Just find a way to get thoseveggies in and aim for
consistency and you will feel adifference.
(34:51):
Alright, friends, let's take abreath because I've covered
quite a bit.
In a short period of time, buthere's the breakdown.
Fiber isn't just roughage.
It blunts those glucose spikesand supports a healthy gut
microbiome providing a lot ofbutyrate that leads to overall
(35:11):
gut health and improved glucosetolerance.
Bitter greens aren't penance.
They stimulate GLP one and theyhelp the liver in its own role
of glucose regulation.
Our phytonutrients, ourpolyphenols, flavonoids,
antioxidants, these are keepingyour blood sugar in check and
(35:35):
your mitochondria happy andhumming and those minerals.
Let's not forget our minerals.
They are a non-negotiable forinsulin to do its job.
None of this needs to becomplicated or dogmatic.
You don't need a monk-likedevotion to kale or some kind of
(35:57):
color-coded meal plan straightfrom some.
Instagram influencer's inbox.
You just need meals that arebuilt with support in mind.
Meals that allow you to feellike you're one step closer to
success and less like your onework email away from inhaling an
(36:20):
entire sleeve of cookies.
Your body doesn't demandperfection in order to perform
well.
It just needs a little love anda lot more plans.
So go check your fridge, planyour grocery list.
Look up some bitter vegetablesthat you might wanna think about
incorporating in your diet, andthen head out and become a veg
(36:42):
hunter in your local grocerystore.
And remember, if you wanna checkout all of the research used in
this episode and get access tomy favorite recipe, using that
nutrient-dense, bitter greenarugula, check out my substack.
The link is in the show notes.
As always, be sure to like andsubscribe to this podcast to
(37:04):
continue to get episodesdelivered straight to you.
And if you've not left a review,know that doing so.
Will give you a special place inmy heart, forever and ever and
ever.
Reviews.
Do boost visibility of thispodcast and allow others to see
if this show is one that theywanna add to their cue.
(37:29):
All right, folks.
As always, stay salty, staycurious, and I will see you next
time.
Any and all information sharedhere is for educational and
entertainment purposes only, andis not to be misconstrued as
offering medical advice.
Listening to this podcast doesnot constitute a provider client
(37:51):
relationship.
Note, I'm not a doctor nor anurse, and it is imperative that
you utilize your brain and yourmedical team to make the best
decisions for your own health.
The use of information on thispodcast or materials linked to
this podcast.
Are at the user's own risk.
No information nor resourcesprovided are intended to be a
(38:11):
substitute for professionalmedical advice, diagnosis, or
treatment.
Be a smart human and do notdisregard or postpone obtaining
medical advice for any medicalcondition you may have.
Seek the assistance of yourhealthcare team for any such
conditions and always do sobefore making any changes to
your medical, nutrition orhealth plan.
Hey Rebels.
Welcome to BlasphemousNutrition.
Consider this podcast yourpantry full of clarity,
perspective, and the nuanceneeded to counter the
superficial health advice sofreely given on the internet.
I am Amy, the unapologeticallycandid host of Blasphemous
Nutrition and a double degreednutritionist with 20 years
(00:20):
experience.
I'm here to share a more nuancedtake.
On living and eating well tosustain and recover your health.
If you found most health adviceto be so generic is to be
meaningless or so extreme thatit's unrealistic.
And you don't mind theoccasional F-bomb, you've come
to the right place.
From dissecting the latestnutrition trends to breaking
(00:43):
down published research andsharing my own clinical
experiences, I'm on a mission tofoster clarity amidst all the
confusion and empower you tohave the health you need to live
a life you love.
Now, let's get started.
Hey friend.
Welcome back to BlasphemousNutrition, where we question
(01:06):
health trends, decode thescience and roast a few
vegetables along the way.
I'm Aimee, your double degreednutritionist with a bullshit
detector tuned to highsensitivity.
And today we are not talkingabout fasting windows, ketone
strips, or whatever.
Supplement your coworker swearshas changed her life.
(01:26):
We are talking about vegetables.
Yes, the humble oftenunderestimated produce section
because here's the heresy fortoday, vegetables will save your
life.
They're not only fiber deliverysystems in pretty little
packages, they are ultimatelybiomechanical bad asses that
(01:49):
stabilize your blood sugar inmore ways than one.
So if you have been dealingwith.
That late afternoon crash whereyour brain checks out right
before your zoom meeting oryou've got a body that's either
hangry or bloated, but neverstable, or you're watching your
labs inch closer and closer todiabetes territory, despite
(02:10):
doing everything right, thiswill not only feed your
motivation, it'll supply youwith your action plan.
Here's the obvious.
But unspoken truth, if you areinsulin resistant, your fork,
not your fasting app is yourbest intervention.
Vegetables impact blood sugarthrough multiple metabolic
(02:33):
levers, not just fiber.
We're talking about bittercompounds that stimulate bile
and glucose uptake minerals.
Like magnesium that literallyhelp insulin do its job.
Phytonutrients that reduceinflammation and directly
support glucose transport.
And yes, fiber that feeds yourgut and slows down that glucose
(02:57):
rush.
But none of this requiressetting your standard to a
saintly eating habit or buying afood scale, or heaven forbid,
eating only salads that lookgood on Instagram.
The bar to strive for is notperfection.
The bar is, did you eatvegetables today?
(03:19):
I wanna start with what you'veprobably heard before.
Fiber.
Fiber helps stabilize our bloodsugar, but that's not the whole
story.
I.
If you've ever tried to eat morefiber by choking down a
tablespoon of Metamucil andhoping for metabolic miracles,
you already know it's not anykind of magic fix.
(03:40):
There are two kinds of fibersoluble fiber and insoluble
fiber.
Soluble fiber is what you'llfind in chia seeds, oats, beans,
asparagus, and Brussels sprouts.
It creates a gel in your gut.
That gel slows down how fastglucose gets absorbed after a
meal.
And slower absorption means lessof a spike and less of a crash,
(04:06):
resulting in even fewerfrustrating moments of asking
yourself, why am I hungry again?
I just ate insoluble.
Fiber is found in veggies likebroccoli, cauliflower, kale,
carrots.
This type of fiber adds bulk tothe stool and it feeds your gut
microbes.
And when those little guys arefeasting on fiber, they produce
(04:29):
something called short chainfatty acids, especially
butyrate.
Butyrate does a lot formetabolic health.
It improves insulin sensitivityso that your body can respond
better to the insulin that it isalready making.
It helps regulate inflammation,which is huge because chronic
inflammation totally messes upyour glucose metabolism.
(04:53):
It helps maintain gut barrierintegrity so that you're not
leaking out molecules thattrigger additional inflammation.
So yes, fiber totally matters.
I talk about this more in depthin episode 53, the Fast and the
fibrous, which I will link to inthe show notes, but fiber is not
the only reason that vegetablesare metabolic powerhouses.
(05:18):
That fiber comes with an allstar cast of co-pilots, multiple
minerals, which activateenzymes, bitter compounds that
talk to your liver andphytochemicals that cool
inflammation while helpinginsulin function properly.
So this is why grilled asparagusor a salad hits differently than
(05:39):
a fiber supplement.
Fiber's not the sole star of theshow.
It's simply part of the cast.
We'll get into all of thosedifferent compounds more
shortly, but for now, know this.
When you eat whole vegetables,you are not just feeding your
gut, you're feeding amultifaceted metabolic support
team that works in concert.
(05:59):
I wanna start by talking aboutminerals, because if you are
stressed or undersleep andyou're trying to manage your
blood sugar, these littlemicronutrients will do much more
for your metabolism than yourtracking app ever will take
magnesium.
Magnesium is found in.
(06:20):
Spinach, Swiss chard, pumpkinseeds, black beans.
These are magnesium gold mines,and magnesium is essential for
insulin sensitivity.
It helps insulin unlock the cellso that glucose can actually be
delivered into the cell and usedfor energy instead of floating
around, causing trouble.
(06:40):
And when your magnesium levelsare low, that lock and key
mechanism gets a little janky.
Your body will still makeinsulin, but the cells stop
listening.
This is called insulinresistance, and this is one way
that insulin resistance buildsover time, slowly, subtly, and
(07:01):
silently.
Over half of the Americanpopulation consumes insufficient
amounts of magnesium through thediet.
Actual deficiency estimationsare super difficult to determine
because there's no rapidcost-effective way to measure a
whole body magnesium Our bodyprioritizes magnesium in the
blood, so you can actually bedeficient in magnesium, but it
(07:25):
wouldn't necessarily show up inlabs, nor does it mean that
there is enough to meet thedemand of insulin, even though
it's present in the blood ininadequate amount.
Why is our diet is so magnesiumdeficient.
Well, as a nation in general, wedon't regularly consume enough
magnesium rich foods, especiallythose of us who tend to shy away
(07:49):
from eating dark leafy greens.
The overprocessing of wholegrains and other foods also
removes magnesium from the diet.
So.
Dietary patterns that consistlargely of processed foods or is
low in leafy greens tends toalso be magnesium deficient.
(08:09):
The current recommended dailyallowance for magnesium is 310
to 420 milligrams per day foradults, and it is higher in
pregnant women.
But the standard American dietcontains only 50 to 80% of that
amount.
Additionally, magnesium levelsin our top soil have fallen due
(08:32):
to depletion, erosion, and thepervasiveness of monocropping.
By some estimates, the magnesiumcontent in various foods that we
consume has declined by 25 toeight.
80% when compared to levels thatwere measured before 1950.
So our grandparents consumedfoods that contained a lot more
(08:54):
magnesium than the same foodsthat we consume today.
Additionally, they also enjoyedmore magnesium in their drinking
water because magnesium haslargely been removed from most
municipal water sources.
Next I wanna talk aboutpotassium.
Potassium is found in potatoskins, dried apricots, lentils,
(09:18):
beet greens, and other leafygreen veggies.
Potassium helps regulate bloodpressure.
And glucose transport.
It's kind of like a trafficcontroller, keeping glucose,
sugars moving to the rightplaces instead of lingering in
the bloodstream.
Potassium is stored inside thefluid of our cells, but it goes
(09:39):
out into the bloodstream asglucose levels rise, thus
facilitating the role of insulinto get glucose, as well as that
potassium back into the cell.
When potassium levels are low.
Less insulin is released fromthe pancreas, and this can lead
to a buildup of glucose in thebloodstream.
(10:00):
And when someone is alreadyinsulin resistant, those chronic
high levels of insulin canactually inhibit potassium from
leaving the cell and gettinginto the bloodstream in the
first place leading toperpetually low potassium in the
blood.
That only makes it harder forglucose itself to get into the
cell.
(10:21):
Potassium is not a magic bulletfor diabetes, but it is a
missing piece in many metabolicdysfunction puzzles.
Your banana's not enough.
And ironically, bananas are notthe best potassium source
anyway.
We, we all need is moreconsistent potassium rich whole
foods in order to supporthealthy glucose metabolism.
(10:44):
Now, I would be remiss to leaveout zinc and chromium.
These minerals are co-factors,basically like a behind the
scenes tech crew that helps keepyour metabolism functioning.
Without zinc, there's no properinsulin release.
Without chromium, stable glucosehandling doesn't happen very
well.
It's not sexy, but theseminerals basically keep the
(11:06):
machinery humming.
Insulin is stored in thepancreas in these structures
that are held together by zinc.
So without adequate zinc, thesestorage sites become compromised
and insulin cannot be stored orreleased.
As effectively, zinc also playsa role in allowing insulin to
(11:26):
attach to the cell receptor andrelease glucose into the cell.
So low zinc levels will inhibitthe ability of your cells to
receive the glucose.
Without zinc, your insulin can'twork well, your pancreas
struggles and glucose can't getwhere it needs to go.
Zinc is especially rich inoysters, muscles, beef, crab,
(11:50):
and pumpkin seeds.
And these are the foods that Itend to focus on for zinc
repletion in clients who showsigns of low zinc or who are at
risk, such as those who consumea lot of alcohol, people who
have digestive disorders,pregnant women and vegetarians.
I.
Because of its role in immunehealth, zinc insufficiency or
(12:11):
deficiency will often show up inlow immune status.
You know, chronically gettingall the colds and flus that go
around as well as a lack ofwound healing.
But these are not by anyindication, the sole signs of
low zinc status.
Plant's richest in zinc aremushrooms, peas, spinach, and
(12:33):
asparagus.
But zinc from animal foods isbetter absorbed than zinc and
plants.
So an exclusively plant-baseddiet, like a vegan diet does put
one at high risk for zincdeficiency.
So while I'm all about veggiesand this episode is also all
about veggies, too much of agood thing is still too damn
(12:55):
much.
Chromium is another mineralsimilar to zinc that is.
Not especially rich in thevegetable kingdom, but is
especially helpful for glucoseregulation.
Chromium helps your body useinsulin efficiently, reducing
the need for high insulinoutput, and it also supports
(13:16):
stable glucose levels.
It does this by enhancing theability of the insulin receptor
on the cell to Receivingglucose, much like zinc, making
glucose uptake more efficient,chromium supplementation does
improve fasting glucose levelsin many people who have elevated
glucose.
So those studies support theidea that chromium deficiency
(13:41):
can play a role in glucoseregulation.
However, supplementing withchromium alone does not lead to
reliable results in research.
This could be due to the type ofchromium offered, or the very
fact that not everyone who hasglucose issues is chromium
deficient.
Existing research shows that themost promise with chromium lies
(14:04):
in those who may be deficient,as well as those who are
specifically insulin resistant.
Chromium is found in beef ham,grape juice, and brewer's yeast
in the higher concentrations.
While chromium content plantsvary widely because of
variations in soil mineralcontent, lab analyses do suggest
(14:29):
that broccoli, green beans andpotatoes with the skins offer
the most reliable, significantamounts.
It's funny that I'm even talkingabout this because our actual
chromium needs are still largelyunknown, and dietary
recommendations that are givennow are basically based on what
(14:51):
is considered a healthy, averagediet, not based upon what we
know is a necessary amount toprevent deficiency.
Okay.
Chromium supplementation is notsomething that I generally
advise as There's not enoughresearch to know about what an
appropriate amount is in thefirst place, nor is there
(15:14):
sufficient research about anypotential interactions with
medications.
There have been a couple of casestudies published showing that,
chromium supplementation canlead to kidney issues, and
that's another really big reasonwhy I don't just recommend
supplementing to potentiallylower your glucose levels.
(15:36):
The big takeaway for chromium isknowing that it can play a role
and it may be a nutrient ofconcern for you if you have
insulin resistance.
So eat your broccoli.
There's a very real possibilitythat what you've been labeling
as a broken metabolism is just acase of under mineralization and
(15:59):
not getting sufficientmagnesium, potassium, or
chromium, and your producedrawer, that is your apothecary.
So we know that vitamins andminerals play a very important
role in overall body health andin many of the interactions that
(16:19):
our body undergoes.
But when it comes to bloodsugar, there are non nutrient
compounds.
That are also incredibly helpfulwith glucose regulation.
The first thing I wanna talkabout in this camp is
bitterness.
I'm not referring to how youfeel about your ex or the
(16:40):
wellness influencer who sold you$80 glucose support gummies.
I'm referring to actual bitterfoods like arugula, chicory.
Dandelion Greens cio.
These veggies don't just wake upyour taste buds.
They also wake up yourmetabolism.
(17:03):
The bitter compounds in thesevegetables stimulate bile
production.
Bile supports digestion bybreaking down fat, but it also
plays a surprisingly big role inblood sugar regulation.
When you eat bitter vegetables,they stimulate receptors in the
gut, which trigger bilesecretion from the gallbladder.
(17:27):
And this acts not just as a fatdigest, but also a signaling
molecule.
There are certain bile acids,especially secondary bile acids
that bind to receptors in thegut lining.
Specifically FXR and TGR five.
These receptors then stimulatethe release of GLP one from
(17:50):
cells located in the lowerintestine.
Yes, that GLP one and GLP onedoes three significant things.
One, it slows down gastricemptying, so food moves through
the digestive tract, slower,resulting in more stable blood
sugar.
Two, it stimulates the releaseof insulin And three, it tells
(18:13):
your brain, Hey, I'm good.
I'm full, leading to fewer snackattacks in the mid-afternoon or
after dinner.
So bile acids ultimately.
Play a role in regulating yourentire post-meal hormonal
response, and that all happensbecause a bitter green lit the
(18:35):
fuse.
Now, I'm sure you've alreadyheard about GLP one because it's
the precise pathway targeted byweight loss drugs like Ozempic
and Wegovy, but.
Bitter greens stimulate GLP onenaturally without a
prescription, without any sideeffects like nausea or fatigue.
(18:57):
All you gotta do is have a sideof arugula with dinner, and when
bile is flowing in the body, italso supports your liver.
Your liver is a major storagesite for glucose that is not
immediately used for energy.
Aside from being detox central,your your liver serves as a
glucose bank manufacturer andmanager all in one.
(19:20):
It balances the storage, releaseand creation of glucose 24 7 to
help keep your blood sugarlevels stable so that your brain
and your muscles always havefuel, whether you're sleeping,
going on a run or poweringthrough.
At your desk in between lunchand dinner, by providing fiber
(19:42):
and bitter compounds that slowglucose absorption and improve
our insulin sensitivity, bittergreens reduce the metabolic load
on the liver, which then helpsprevent fatty liver disease and
insulin resistance over time.
So yeah, your liver cares aboutwhat's on your fork and those
(20:02):
bitter vegetables give it atuneup instead of a tear down.
But a major problem we have isthat we have bred bitterness out
of our food system over many,many generations.
Our modern vegetables tend to bebred to be sweeter and milder
and easier to love.
I don't fault anybody for doingthis, but easier isn't always
(20:26):
better because bitterness buildsresilience in your palate, in
your metabolism, and in thosemitochondria bitter compounds,
especially from our leafy greensand our cruciferous veggies,
activate detox pathways andreduce oxidative stress, which
then helps the mitochondria.
Those little itty bitty energyengines located in our cells,
(20:52):
consuming bitter compounds inour food support mitochondria,
and allowing them to do theirjob without choking on a bunch
of metabolic smoke.
So think of bitter foods asprevention, not punishment.
And if you want blood sugarstability, digestion that works,
(21:12):
and a body that feels lessinflamed and more capable, go
for the arugula, the cio, evendandelion greens.
You can drizzle it with oliveoil.
You can pair it with roastedsweet potatoes, but don't skip
it.
And if you're not used to eatingthose foods yet, good.
It's a great exercise inbuilding tolerance.
(21:34):
Okay?
I'm not a bitter bitch, so letme help you ease into these
unique greens.
I know they are not the mostpopular and super tasters
especially struggle with addingthem into the diet.
So here are some tips to makebitter leafy greens less
punishing and way, way moredelicious.
(21:55):
First, you'll want to pair themwith a healthy fat olive oil,
avocados, nuts, those fats,smooth out the sharp bite, and
also help all the phytonutrientsin those.
Greens absorb better.
Fat is very much your friendhere.
Next, always add an acid, alittle lemon juice or vinegar.
(22:18):
Really brightens it up and makesit taste more intentional and
sophisticated, if I'm honest,rather than just choking down
your medicine for the day.
Acids are a super powerfulremedy, and it's one that I use
with my bitter greens regularly.
(22:38):
Balancing with sweetness alsohelps a lot: think roasted root
veggies like carrots or yams, afew pomegranate seeds or even
adding thinly sliced apple orcitrus in your salad.
While it helps to hide theflavor, it does this by
(22:58):
balancing out the flavor profileoverall.
And this is a strategy used byprofessional chefs and also in
cultures that emphasizerepresentation of all of the
different tastes in a meal liketraditional Chinese and Indian
cuisines as well as Thai food.
There are a lot of ways that wecan utilize bitter foods without
(23:23):
feeling like we're choking downsomething nasty.
And if all of that is really newto you, I encourage you to take
a look at traditional Chineserecipe books, Indian cuisine or
Thai food cookbooks to kind ofsee how all of that is
represented.
You can use chat GBT to sourcebitter vegetables that you may
(23:46):
want to include in your diet,and then have it create recipes
that incorporate some of thesetips to reduce the strength of
bitterness on your palate sothat you can get all of the
benefit of those bitter greenswithout suffering through your
meal.
Another thing that you can do isuse salt.
(24:06):
I mean, salt is the greatequalizer and just a tiny pinch
of sea salt can turn a reallyharsh bitterness into a more
sophisticated, complex taste.
Roasting or sauteing your bittergreens also helps quite a bit
because that heat will tame thebitter edges and bring out some
(24:28):
of the few, but present naturalsugars.
In these leafy greens, roastedCIO or sauteed dandelion greens
with a little garlic and oliveoil, and then toss in a handful
of roasted yam cubes.
Ah, chef's Kiss.
Okay, so I've covered fiber,minerals, and bitters, and next
(24:51):
I wanna touch upon the stealthwarriors hiding in all of your
vegetables and fruits,polyphenols, flavonoids, and
antioxidants.
I have also discussed these indetail in episode 55.
Protecting your brain meansprotecting your heart.
So I'm just gonna touch brieflyupon them today as it relates
(25:14):
specifically to glucoseregulation.
So here's how these samephytonutrients that protect your
heart, your vascular system, andyour brain also up your glucose
game, first, they slow down ourbodies.
Carbohydrate breakdown.
Certain flavonoids likequercetin, which you'll find in
(25:35):
onions and kale camperall, whichis found in broccoli and
spinach, and catechins in greentea.
Inhibit carb digesting enzymescalled alpha g Sase and alpha
Aimeelase.
These are enzymes that breakdown our carbohydrates into
glucose, so when we slow themdown, we turn a sugar tsunami
(25:56):
into a slow drip.
Additionally, polyphenols likeresveratrol found in red grapes
as well as berries.
EGCG, again from green tea andquercetin, also as well as CIC
acid found in coffee.
Enhance glucose uptake through apathway called A MPK.
(26:18):
And A MPK helps move Glu four,which is the glucose
transporter, to the surface ofthe cell from deep within the
cell, so that means that moreglucose gets taken up by the
cell and used for energy insteadof lingering around in your
bloodstream.
(26:39):
Phytonutrients also improveinsulin sensitivity directly and
indirectly.
Certain flavonoids, likequercetin and canfor, all can
directly improve how insulinbinds to the receptor and
Insulin signal downstream, theyboost the activation of insulin
(27:00):
receptor proteins making thatsignal stronger and more clear.
Additionally, chronic low levelsof inflammation and oxidative
stress in the body Hinder ourglucose signaling, making
ourselves deaf or resistant toinsulin.
And by acting as antioxidantsand anti-inflammatory compounds,
(27:22):
polyphenols and flavonoidsreduce these body stressors,
allowing insulin receptors towork more effectively and
properly again.
So consistently includingpolyphenol and flavonoid rich
foods is a smart thing to do.
If you wanna reduce your risk ofdiabetes or if you already have
(27:47):
diabetes, you really wanna stayon top of your game in managing
the condition.
Multiple population studies showthat consistently, including
polyphenol and flavonoid richfoods is linked to lower type
two diabetes risk, and this isfurther backed up by
interventional studies as wellas mechanistic studies.
(28:10):
You'll see a full list of all ofthe resources that I used for
this episode.
In my substack, and I'll includethe link to that in the show
notes below.
If you wanna take a deep diveinto what's going on in the
research that backs this up.
But the big take home ultimatelyis this: color on your plate
today means more stable bloodsugar tomorrow and a better shot
(28:36):
at skipping admission to clubdiabetes entirely.
As you can see, there aremultitudes of factors at play.
That impact our blood sugarregulation.
I mean, I've just been talkingabout food.
I haven't even talked aboutphysical activity or stress or a
multitude of other things in ourlives that have a powerful role
(28:56):
in how well we handle glucose.
But here's the thing thatwellness culture often skips.
Blood sugar stability does nothappen with carnivore vibes and
fasting willpower.
You need the raw materials ofglucose regulation.
You need fiber, and you need avariety of polyphenols that
(29:19):
support a healthy functioningbiological system.
And that's just the start.
But vegetables deliver that.
They deliver it consistently,affordably, and without the
digestive drama that comes withmega dosed supplements.
You do not have to memorizeevery compound I've talked about
(29:41):
here, or stress over how manymilligrams of potassium or
magnesium this particular planthas just chase color and variety
bring.
Different vegetables onto yourplate because different veggies
have different nutrients andplant compounds that contribute
(30:01):
to that metabolic party.
They all work together to keepyour glucose curve nice and
smooth instead of crazy chaotic.
Now, how do you actually build aplate that is respectful of your
blood sugar without making youwanna cry into a bag of
microwave popcorn at dinner?
(30:22):
We'll break it down.
Into four steps, actually five.
First start with yournon-starchy veggies, your bitter
greens, colorful peppers,cruciferous veggies like
broccoli, cauliflower.
Think of these colorfulvegetables.
Way beyond what I've justmentioned as your foundation for
(30:46):
stable glucose.
Veggies first means slowerabsorption and a gentler blood
sugar curve.
Step two, add your proteinanchor, chicken, fish, tofu,
eggs, seafood beans, Whateverworks for you and your goals.
Protein keeps you full, and ithelps prevent the rummaging
(31:10):
through the cupboards.
That happens an hour later ifyou only eat vegetables at the
sacrifice of everything else.
Plus, depending on the proteinsource you choose, you'll get a
good dose of minerals like zincand chromium that help support
insulin sensitivity.
Step three, include healthyfats.
(31:31):
Think olive oil, avocado, a widevariety of nuts and seeds.
These fat sources help you feelsatisfied and slow down carb
digestion even more.
Plus, they tone down the notesof bitterness in some of those
veggies.
(31:52):
Olive oil also deserves a keymention because it too is quite
rich in polyphenols.
Step four, layer in your color.
Aim for at least two to threedifferent colors on your plate.
Each color brings differentpolyphenols and flavonoids to
(32:15):
the table.
Don't stress out about creatingsome kind of artistic palette
that includes five or sixcolors.
Just stop settling for beige.
I know that right now neutraltones and beige especially is
all the rage on the fashionrunway, but it should never,
ever, ever be trending on yourplate.
(32:39):
A sprinkle of pomegranate seedswill brighten anything up and
provide this delightful littlecrunch.
Maybe make a purple cabbage slawto have as a side or roast some
rainbow carrots, and that cantotally change your game.
The fifth and final step is tocheck the vibe.
(33:02):
Take a look at your plate.
Ask yourself, where is myprotein?
Where is my produce?
And is this plate mostly beige?
If so, fix it.
You don't have to nail thisperfectly at every meal.
Okay?
Just trend in this generaldirection.
(33:22):
More often than not, rememberthe bar is not perfection.
The bar is.
Did you eat a vegetable today?
Meal prep is the scaffolding foryour health and your cutting
board is like your altar.
You wanna roast, chop and seasonyour food, like your energy
(33:43):
depends on it because itactually does.
This is how you build realmetabolic resilience meal by
meal.
And while I do.
Sit at the base of my gorgeouswooden cutting board and revere
it in my kitchen.
(34:04):
You are not condemned tospending hours chopping and
preparing fresh vegetables inorder to reach your metabolic
goals.
By all means, take advantage ofthe benefits that
industrialization has achievedwhen it comes to produce.
(34:26):
Precut fresh veggies in theproduce section.
Frozen veggies include those.
There is absolutely no harm indoing it.
It's way more convenient andoftentimes depending on where
you live, it's even moreaffordable to do so.
Just find a way to get thoseveggies in and aim for
consistency and you will feel adifference.
(34:51):
Alright, friends, let's take abreath because I've covered
quite a bit.
In a short period of time, buthere's the breakdown.
Fiber isn't just roughage.
It blunts those glucose spikesand supports a healthy gut
microbiome providing a lot ofbutyrate that leads to overall
(35:11):
gut health and improved glucosetolerance.
Bitter greens aren't penance.
They stimulate GLP one and theyhelp the liver in its own role
of glucose regulation.
Our phytonutrients, ourpolyphenols, flavonoids,
antioxidants, these are keepingyour blood sugar in check and
(35:35):
your mitochondria happy andhumming and those minerals.
Let's not forget our minerals.
They are a non-negotiable forinsulin to do its job.
None of this needs to becomplicated or dogmatic.
You don't need a monk-likedevotion to kale or some kind of
(35:57):
color-coded meal plan straightfrom some.
Instagram influencer's inbox.
You just need meals that arebuilt with support in mind.
Meals that allow you to feellike you're one step closer to
success and less like your onework email away from inhaling an
(36:20):
entire sleeve of cookies.
Your body doesn't demandperfection in order to perform
well.
It just needs a little love anda lot more plans.
So go check your fridge, planyour grocery list.
Look up some bitter vegetablesthat you might wanna think about
incorporating in your diet, andthen head out and become a veg
(36:42):
hunter in your local grocerystore.
And remember, if you wanna checkout all of the research used in
this episode and get access tomy favorite recipe, using that
nutrient-dense, bitter greenarugula, check out my substack.
The link is in the show notes.
As always, be sure to like andsubscribe to this podcast to
(37:04):
continue to get episodesdelivered straight to you.
And if you've not left a review,know that doing so.
Will give you a special place inmy heart, forever and ever and
ever.
Reviews.
Do boost visibility of thispodcast and allow others to see
if this show is one that theywanna add to their cue.
(37:29):
All right, folks.
As always, stay salty, staycurious, and I will see you next
time.
Any and all information sharedhere is for educational and
entertainment purposes only, andis not to be misconstrued as
offering medical advice.
Listening to this podcast doesnot constitute a provider client
(37:51):
relationship.
Note, I'm not a doctor nor anurse, and it is imperative that
you utilize your brain and yourmedical team to make the best
decisions for your own health.
The use of information on thispodcast or materials linked to
this podcast.
Are at the user's own risk.
No information nor resourcesprovided are intended to be a
(38:11):
substitute for professionalmedical advice, diagnosis, or
treatment.
Be a smart human and do notdisregard or postpone obtaining
medical advice for any medicalcondition you may have.
Seek the assistance of yourhealthcare team for any such
conditions and always do sobefore making any changes to
your medical, nutrition orhealth plan.
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