January 8, 2025 • 40 mins
Description:
Think counting calories and endless cardio are your tickets to weight loss? This eye-opening lifestyle audit with Missy will completely transform your approach to sustainable weight management.
Discover why your body's natural intelligence is more powerful than any diet plan, and learn how biblical principles illuminate the path to true health transformation. You'll gain practical insights about sleep quality, stress management, and natural supplements that work in harmony with your body's God-given design.
Leave equipped with actionable strategies for breaking through weight loss plateaus while nurturing a healthier relationship with food.
Time Stamps:
03:49 Keeping cortisol low is key to weight loss
07:31 Fasting Insulin and A1-C markers
09:48 Eating unprocessed food
10:43 Get away from seed oils
15:54 Examples of seed oils
17:38 How to recognize real extra virgin olive oil
19:23 Weight loss strategies after meals
21:30 Having s 14 hr. fasting window every day
22:52 Counting calories is a waste of time
25:30 Weight loss protocol on David's Fullscript Dispensary
29:41 How do you choose quality supplements?
32:45 Macronutrient ratios
35:49 How to reduce lectins in vegetables
Links:
Episode 142 Saturated Fat Facts
More episodes: Podcast Hompage
For a Copy of David’s Book: The Christian’s Guide to Holistic Health
Ask David a question to be answered on an upcoming episode: Ask Me Anything
Would you like to be on the Show? Schedule a Lifestyle Audit
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
In this episode, I'm doing alifestyle audit with the
listener by the name of Missy.She's a part of the natural
nation. She has been listeningfor a while, and she wants to
talk about weight loss. So ifyou're interested in that, I
encourage you to stick around.
Welcome to the Christian HealthyLifestyle podcast where I help
(00:20):
Christians over 40 maximizetheir health potential so they
can age gracefully and liveabundantly. I'm your host. David
Sandstrom, naturopathic doctorand biblical health coach, and
this is episode number 166,today I'm doing a lifestyle
audit with Missy Van LeeuwenMissy, welcome to Christian
healthy lifestyle.
Thank you, Dave.
(00:42):
Oh, it's a real pleasure to meetyou. I always enjoy hearing from
listeners, and I enjoy theseepisodes, so let's assume that
we have a great conversationtoday. I give you some great
advice you implement and sixmonths from now, what would you
like to see happen?
I think for me, I'd like to seelike some weight loss, but also
(01:04):
just having a betterrelationship, a more godly
relationship, with food. I don'twant to I don't want to feel
restricted when I eat, but alsoI don't want to feel like the
shame of overeating.
Okay, I like that. That's a goodgoal. And do you have like, a
(01:28):
weight loss goal in mind? Or
I do. It's pretty lofty. I'dlike to lose about another 100
pounds. I'm actually down 100pounds from,
oh my goodness,
where I was, but I feel likeI've kind of plateaued. And so I
know the the next 100 is goingto be more on on spiritual and,
(01:56):
okay, not just the physicalresponses.
Yeah. So, So, alright, you'vemade major progress already. So
I've got to ask you, what haveyou done already? What have you
what have you implemented?
Yeah, so about six years ago, Idid have weight loss surgery,
and so I've I had the gastricsleep bypass six years ago, and
(02:18):
that has maintained about 75pounds off consistently. I did
have a little period where I wasup, and now I'm just really
watching what I eat, trying tolean more towards proteins and
less towards any carbs. Yeah. Sothat's really what I've done to
(02:42):
get that total 100 pounds off. Ihaven't implemented a whole lot
of working out, likeI do somebasic walking every day with my
dogs, but nothing as far as,like, muscle building,really
focusing on my core things likethat. But that would, that would
(03:03):
be one of my other goals, is toget moving more and more so that
I I can, you know, live a longand productive life and don't
end up, yeah, yeah, in my wheelchair bound or something like
that, with all my knees and hipsand everything replaced, and so
(03:26):
that would be my goal.
Yeah, okay, good goals. Love it.That's really good, really. I'm
really glad that you, uh, yousigned up for this, because I
think I got, I got some thingsto share I think gonna be useful
for you. Okay, so one of thethings, you know, you know, I'm
holistic. You know, we are aspirit, we have a mind, and we
live in a body. And you know,I'm a follower of Jesus Christ,
and I see you are as well, andthat's great. I really
(03:47):
appreciate that. But, you know,we can talk about the physical a
lot, and I think we should talkabout that quite a bit today,
but one of the things you wantto want to address is your
cortisol levels, right? So wewant to keep our cortisol down
during a weight loss period,because when you elevate your
cortisol, it interferes with theprocess of losing weight. So,
(04:10):
and I love the idea that you'redoing walking, I was going to
suggest that anyway, is thatwalking is a great low stress
form of movement, form ofexercise, that you won't you
won't, you won't be spiking yourcortisol, your stress hormones,
won't be like, going out ofcontrol, like some people do
with these long cardio sessionsat the gym. You know, that's
counterproductive to weightloss, for sure. And I would say
(04:30):
if you're over 40, it'scounterproductive period. Yeah,
that's my opinion. Yes,we needto move. But, you know, doing
things like, you know, preparingfor a marathon is, you know, at
our age, probably not thegreatest idea. I have a 23 year
old daughter. She just ran ahalf marathon on Thanksgiving.
And you know, we're all downthere with signs and cheering
(04:50):
her on and everything. But, youknow, long cardio at the gym is
probably counterproductive,yeah. So, you know, I think you
know that, you know, eat less.And exercise more is pretty
shallow. It's just not reallyworking for most people. So
we've got to go a little bitdeeper. So considering cortisol
levels, how's your sleep?
(05:12):
I do use a C path, and I getbetween seven and eight hours
sleep. Now there's definitelysome waking up, but I've fallen
back to sleep pretty easily.
Okay, so, so you've beendiagnosed with apnea, yes,
probably, how long have you beenon CPAP,
(05:35):
probably 12 years. Oh, wow.Okay, yeah, all right. I first
noticed it when I was I'm anurse, so I was working night
shifts, and even after I came Iwould get a whole streak of day
shifts in a row. I would stilljust feel exhausted. And I had
always blamed it on workingnight shifts, but then we looked
(05:55):
into it further, and my doctor'slike, maybe you have sleep apnea
so and it's not, it's not asevere case. Like, my pressure
is only five, if you know muchabout that, sopretty much on the
low end of the pressure supportfor CPAP, but I don't even take
a nap without it anymore. Like,yeah, I I love it. Good,.
(06:20):
Good. I'm glad it's working foryou. If it's working for you. If
it's working for you, that'sfantastic, because that is super
important, as you know, as anurse, you know, how important
sleep is. I was actually, youknow, I'm a normal weight, I'm
five nine away, about 175 and Iactually had the same issue I
had, you know, waking up, notrefresh. And I went and got a
sleep study, and they said,Sure, yeah, I had apnea. Yeah,
(06:42):
you know, my wife said,Yeah, Ihear you snoring, but I don't
think much of it. But the sleepside is, yeah, you have, you
know, it's, it's mild, but it'sthere. And they actually
prescribed a mouthpiece, okay,and, and so I wear a mouthpiece,
even in naps and especiallysleep on an airplane, oh yeah,
on a long trip, it helps a lot.So the mouthpiece works for me.
(07:03):
And you know, if the sleep isbeing compromised, that's got to
be a priority, right? I don'tlike having this synthetic
material in my mouth. It's, Ithink it's made out of nylon,
which is probably not ideal, butI think I get a net benefit by
using it, right? My sleep is somuch better that I'm overcoming
whatever drawback there is tothe intoxins that I'm ingesting,
(07:25):
yeah, from the mouth pieceitself. So anyway, you got you
seem to have a handle on that.That's good. That's really good.
So do you know your fastinginsulin and your a 1c
Yes. So my A1c was 7.5 in June,I believe. Okay, so they
(07:48):
actually did start me onMetformin. Metformin, yep, and I
actually am going to get my labsdrawn today for my follow up six
bed, we had it. I had some GIissues from just the Metformin,
so we adjusted in September tojust 500 milligrams once a day,
(08:13):
and now it's been three months,so I'm going to get that check
it out. Looked at today.
Okay, all right. Real good. Andhave you ever had your fasting
insulin checked?
Yes, that was last at 115 alsoin June,
not fasting glucose, but fastinginsulin. Oh, fast,
(08:35):
fasting insulin. No, no, no, Ihave not, okay, sorry.
All right, so glucose was 115All right. All right, okay, so,
all right, we got some things towork on here. So it's diet.
You're past the stage ofdiabetic, right? So they've got
you on Metformin, and so insulinresistance is an issue. Now you
(08:55):
probably, I'm guessing youhaven'tbeen on there insulin
problems all your life, right?So this probably came on in
adulthood, right? Yep, it's comeon in adulthood. Yeah. Okay, all
right, so that's actually goodnews, because it's, it's
treatable with lifestylefactors, right? So there's
things we can do. So, and I knowyou've made some, some, uh, some
(09:19):
progress on nutrition, but let'stalk about that a little bit.
Okay, so you know, there's a lotof confusion on nutrition, and I
just told you about before wehit record, is that I just
produced an episode onnutrition, and it'll be actually
going to come out before thisepisode airs. So don't remember
(09:39):
the episode number Exactly. Ithink it's, let's see here,
probably Episode 162, okay, itis. So anyway, I didn't talk on
nutrition there. But the biggestthing about nutrition is this,
you hear all kinds of differentadvice from all kinds of
different people, but I go backto the biblical principle of we
(10:00):
should be eating food as closeto its God given natural form as
possible, right? God made foodfor our. Consumption, and he
provided the nutrients availablefor us. The more man gets his
hands on our food supply, theworse it is for us. So whether
somebody's eating vegetarian orvegan or paleo or mediterranean
(10:20):
or carnivore, you name it, keto,there's one thing all of those
eating programs have in common,and that is, they move away from
processed food. So by movingaway from processed food and
eating it close to its God givennatural form, we're doing two
things. One, we're getting awayfrom processed sugar, right?
(10:41):
We're going to dramaticallydecrease our sugar intake. And
as a nurse, you know what thatcan do to our blood glucose? And
the second thing is, we get awayfrom seed oils. You know, I
don't know where you're at onthat, but episodes 141 and 142 I
believe it is, I talk about seedoils. Had a question from a
(11:02):
listener by the name of Jeff,and it's, it's a big deal, in my
opinion, that the advice toreduce saturated fat and replace
them with vegetable oils orpolyunsaturated fatty acids, is
a really bad advice. There's a Igo into a deep dive in those two
episodes. But by by getting awayfrom processed foods, you'll
(11:23):
automatically get be gettingaway from the seed oils. So
another massive source of seedoils is eating out at a
restaurant, because they'recheap, they don't really alter
the flavor of the food much. Sothey'll, if they're frying
something on a grill, they'lluse it. They'll use it in deep
frying. So one of the worstthings we can eat for anyone,
(11:46):
weight issues or not, is to eatdeep fry for anything you know,
deep fried french fries, chickenwings, really, really bad for
us, because our bodies have totake the macronutrients that
we're taking in and turn it intous. And those seed oils are
subject to damage. They'resubject to oxidation very easily
(12:07):
because of their molecularnature, the polyunsaturated
nature of them. So to bepolyunsaturated means they have
more than one double bond to themolecular structure, and that
double bond creates a kink inthe fatty acid tail. And when
that kink in the tail bends, itopens up and exposes that fat to
(12:27):
oxidative stress from light,heat and pressure. So even if
they could extract those oilswithout exposing them to heat,
light and pressure, which theycan't, but even if they could,
it's going to get spoiled in thegrocery store because it's
sitting in a bottle on a shelfbeing exposed to light. And
(12:47):
then, even if it survived, thatthey have very low flash points.
So when we cook with them,you're going to have toxicity
coming out from the heat. Andthen our bodies are, what 98-99
degrees. That's also a very warmenvironment for those oils, so
they'll spoil inside the body.So it's bad all the way around.
(13:08):
And one of the things in theresearch is piling up these days
is that if you are have a diethigh in polyunsaturated fatty
acids, we call them PUFAs,P-U-F-As, if you have diet high
in PUFA, that you are going tobe more insulin resistant.
You're going to have more of aproblem with blood sugar spikes
(13:28):
in processing then, then a dietthat's more saturated, more
saturated fat and more animalbased. So I My recommendation is
to lean towards animal basedfoods. But goat for the ruminant
animals, cows, lambs, sheep,goats, bison, elk, deer,
venison, thoseare all goodsources of animal flesh. So, so
those are, those are what youshould focus on. The reason why
(13:52):
poultry and pork are not thebest choices is because most
farmers, you know, well, allfarmers, they're in the business
to make a profit, right? Andyou, when you feed an animal
their natural diet, you needmore land, and it's much more
costly to do that, so thecheaper route is to keep them
combined in a pen or a verysmall piece of land and feed
(14:15):
them government subsidized feed.So our government heavily
subsidizes corn and soy, so thecheapest animal feed is corn and
soy based. So those are, youknow, a kernel of corn is a seed
and a soybean is a seed. Sothose animals are consuming way
too many seeds in their diet. Apig or a chicken are omnivores
(14:36):
like human beings are. We'resupposed to have a variety of
foods. We're supposed to beconsuming both. Consuming both
animal products and plantproducts. But when you feed an
animal like a pig or poultry, aturkey or chicken, nothing but
seeds, their flesh and the eggsfrom chickens are very high in
(14:56):
linoleic acid, which is apolyunsaturated fatty acid
that's. Is very destructive inhigh amounts. We need some of
it. You can't completely avoidit, and our bodies do need some
But about 2% of our caloricintake should be linoleic acid,
or polyunsaturated fatty acids.The average Americandiet, the
SAD diet, sad standard Americandiet, about 20% way too much,
(15:20):
way too much, polyunsaturatedfatty acids. So getting away
from processed foods, stayingaway from restaurants, taking
the time to prepare your mealsat home is going to go a long
way towards your insulinresistance and your your blood
sugar levels and managing thosespikesafter a meal. So that was
(15:40):
a mouthful. Any questions?
think of right now. I think oneof the things that I get
confused about when you when yousay seed oils, like, what are
examples of seed oils?
Great question. They call themvegetable oils, but that's a
fallacy. They're not vegetableoils. They're seed oil. Okay,
things like canola oil. It comesfrom the rapeseed, rapeseed
(16:04):
plant corn, corn oil, obviously,corn soybean oil, safflower oil,
sunflower oil, cotton seed oil.Those are all seed oils. And
you'll know it's a seed oil ifit's liquid at room temperature,
polyunsaturated fatty acidsaturated fats like coconut oil,
(16:26):
lard, butter, they're solid atroom temperature because of
their molecular nature. Sosaturated fats solid at room
temperature, mono andpolyunsaturated fats liquid at
room temperature.
So your avocado oils and yourolive oil are liquid, but are
they mono?
(16:46):
They're mostly mono, so they'rebetter than the other seed oils,
but avocado oil is would be goodX and olive oils are great,
except that they're commonlyadulterated. Okay, I don't know
how they get away with it, butthey do. And most olive oil sit
on a shelf, even at health foodstores, is compromised. It's
(17:09):
adulterated with seed oils,because, again, the seed oils
have a more or less a neutralflavor, and it waters down that
product. And you, the averageconsumer doesn't really know the
difference. And they they makemore money. It's really all
about profits, you know. Andthey sneak that in, and they
have 100% extra virgin olive oilon the label, and there is some
(17:31):
100% there is some extra virginolive oil in there, but not the
whole bottle, okay, um, in fact,this is going to get a little
complicated, but episode Yeah,episode 165 on talking with an
olive oil farmer over in Greece.My wife and I were over there
last June, and we did an oliveoil farm tour. And I said, Man,
(17:53):
you, you would be a great gueston the podcast. So I had her on,
and we did a tasting over there,and she taught my wife and I how
to recognize real extra virginolive oil, and it's not it's not
difficult. Real extra virginolive oil has a strong odor to
it, and it's very pungent to thetaste. And when you swallow it,
it's very bitter. You can tasteit in your throat, the stuff you
(18:16):
get at No, I'm gonna go aheadand say it Whole Foods and
Trader Joe's. It doesn't tastethat way because it's
adulterated with seed oils,cheap, toxic seed oils. And I
think the same could be said forthe avocado oil too. Now, if
you're going to have mayonnaise,I would choose primal kitchen
avocado oil, mayonnaise. That'sgoing to be a better choice, but
(18:40):
probably still not ideal.Avocados ideal, great source of
fat. Eating an avocado, again inits unprocessed form, right
close to its as close to its Godgiven natural form as possible.
Yep. Okay. Does that help? Yes,that helps. Thank you.
Okay, all right, real good.Okay, so by getting off of the
(19:01):
getting away from the seed oils,eating more natural foods,
staying away from therestaurants, preparing your
meals, I believe you'll be ableto cut back on that Metformin. I
think you'll be able to, youknow, discuss it with your
prescriber. Yep, right. Havethem monitor things you don't
want to be taking things in yourown hands here, you know, work
with your doctor and say, hey,you know, I'm making some
(19:21):
changes, and we'll see whathappens. So I know that you're
walkingfor exercise. It's superimportant to walk after a meal,
because any meal we have, we'regonna our blood sugar is gonna
spike some, and we're gonna havean instant release to balance
that blood sugar back out again.As you know, as a nurse, that
blood sugar has to stay in avery surprisingly narrow range
in the blood. I mean, too high,we have big problem.Too low,
(19:44):
even bigger problem. Be fataland be a fatal event. You know,
that's why you have to have whenyou're on medication, you've got
to be monitored. You can't justbe making massive changes and
not be, you know, working withyour prescriber, right? But I
think my advice to you is try toget up and move. After every
meal, if you can, okay, youknow, even, even a five or 10
minute walk would be, would bereally, really good, and
(20:07):
exercise, that movement helps todrive that blood sugar, of the
glucose from the blood into thecell whereit belongs. And, you
know, that's insulin resistance.Is our insulin receptors become
numb, so to speak, of theprocess, they get a little bit
overworked, and they just becomenumb to thatwhole idea. But you
can come alongside the body'snatural mechanisms by, you know,
(20:31):
cooperating with our naturaldesign, and that is to move and
get some exercise going, andthat's going to help with your
insulin spikes after you eat,okay, all right. How many meals
do you eat a day?
Usually two, sometimes three,depending on just kind of when
(20:53):
my day gets started. So I workfrom home, so sometimes I start
at eight o'clock, and I am Fastand Furious, and I kick my
coffee in at 10, and then I'llprobably just have two meals,
but sometimes it's a slower day,and I will then just have, I
(21:14):
will end up eating breakfastright away. Yeah, so then it's
three meals.
Okay, all right, that's good.That's good. And what do you do?
You snack? Can you hear him? Doyou have any snacking throughout
the day?
Um, I do. Usually I have a snackaround 334, o'clock.
Okay, all right, so are yougetting a 14 hour fasting window
(21:36):
in every day?
Um, probably not quite 14.
Yeah, okay, I would say that'ssomething you could shoot for.
You don't want to go too long infasting, because if you go, you
know some people, I'm gonna go20 hours every day. I'm gonna
eat all my food inside a fourhour window. You can do that. A
healthy person can do that. Atop level athlete can do that.
(21:58):
But when you're working onissues, you don't want to fast
that long, because you're you'regoing to be elevating your
stress hormones when thatcortisol goes up, the insulin
resistance goes up. Insulinresistance goes up with it.
Okay, so it's good to fast. Weautophagy takes place, you know,
apoptosis, where our cellularrenewal processes are all going
on during a fast. So we shouldhave a daily fast. And again, I
(22:19):
think this is cooperating withour God given design. God
designed us for eight hours ofsleep at night. Nobody's eating
when they're asleep, right? So,God designed our bodies to
abstain from food, fromperiodically and on a rhythmic
basis, with the circadian rhythmof the of the rotation of the
planet, you know, and thatthat's a good thing, but
(22:40):
stretching that out to Longperiods right now when you're
trying to lose weight isprobably not the best idea,
sure. So, so here's anotherquestion, and I'm probably gonna
produce an episode in the verynear future on this topic,
because we could spend a longtime on this one. Yeah, doyou
count calories?
I do not.
Okay, very good. Good. Yeah,good for you.
(23:00):
No calories. I don't look atmacros. I don't I just kind of
decide what I want to eat as I'meating. So, I mean, some of that
is not great, but yeah, nocalories, no, no points like,
yeah, like weight matchers oranything like that,
That's really good. That'sexcellent. I'm just going to say
a couple of things on that is,you know, this, calories in,
(23:23):
calories out, oh, it's a simplelinear equation. It's a straight
line on a graph. It's baloney.Okay, there are so many factors
our bodies are so complex and somany factors that are interplay
in that whole process that it'salmost laughable that the
experts are still recommendingthat even after the science has
(23:43):
absolutely debunked that wholeidea. You know, our bodies are
capable of eliminating some ofwhat we eat, right? Our bodies
are capable of processing thosenutrients, taking what it needs
and eliminating what it doesn'tneed. So this whole idea, I
mean, I mean, gives you anotherquick example. The the room
temperature will make adifference. If I step outside in
(24:05):
the winter and it's colderoutside, my body's going to
start working to keep my bodytemperature up. And if it's 30
degrees outside, it's going towork harder, and I'm going to
burn more calories than I wouldif I walked outside in a 75
degree day, right? So there areso many factors. You know, how's
your your thyroid doing? Youknow, how? You know, how's your
(24:26):
sleep, how's your exercise,how's your digestion, you know,
what's your microbiome doing?There's so many different
factors in there. It's crazy,hormone balance,
neurotransmitters, it's crazy,how complex it gets. So I like
to say this, and I think it'sappropriate here, and I think
you probably understand this. Iunderstand this, we don't lose
weight in order to get healthy.We get healthy in order to lose
weight because a healthy persondoesn't struggle with their
(24:49):
weight, right, right? So we'reembracing a healthy lifestyle.
If we're doing the things thatwe should be doing to to to
build health, then the way. Eatwill come off on its own,
because our bodies have a Godgiven built in intelligence, and
they know how to thrive. We'vejust got to get the obstacles
out of the way. So that's what agood practitioner, that's what a
(25:12):
functional medicine practitionerwill do with you. They'll be
looking for the root cause,looking for the obstacles that
are preventing your body fromdoing what already knows how to
do, and that is to heal and tothrive. Any questions there?
Nope. Okay, all right, realgood. So with that said, I want
to I want to mention this. Ihave a weight loss protocol on
(25:34):
my on my fullscript dispensary.And if you go to my website,
ChristianHealthyLifestyle.comprotocolsyou can click on the weight loss
protocol there. If you alreadyhave an account, you're going to
be taken straight to theprotocol. If you don't have an
account, just put your usernameand password in, you create a
free account, and you can get myweight loss protocol there. Now
(25:54):
there's a couple of productsthat I want to talk about.
They're both by pendulum, andit's a GLP-1 one at agonist.
They have a probiotic for that,and they have another one called
glucose control Pro. Have bothof those on the weight loss
protocol. And have you? Have youever toyed with the idea of
doing an ozempic or somethinglike that? I
(26:14):
have, but though, and the onlyreason I haven't is because I
know that there are some smallbottle obstruction issues
related to with some people thathave the GLP ones. And also just
having just had the or havinghad the gastric sleep bypass,
(26:35):
I'm at a I am at a higher risk,so I just felt like doing
something oral would be a betterplan initially than going
straight to the ozembic. GLP,one family.
What are you doing orally?
Uh, um, the Metformin, 500milligrams once a day.
(26:57):
Okay. Okay. She's not doing theinjection. Yeah. No.
iOkay, no njection. I got you.Okay. So the this product by
pendulum, and I'm going to be,I'm probably going to put
together a course in the verynear future that focuses on
these products and helps peopledo exactly what you're trying to
do. But this product, thependulum and glucose control
Pro, it's been tested. They'vedone clinical trials with it,
(27:20):
and it's been shown to be aseffective as the GLP one agonist
injection drugs, which is reallyamazing they have. It's called a
probiotic called arkimansia, andthat they have a patent on
produce. They're the only peoplethat know how to produce that,
and they have a patent on it. Soit's a product that's really,
(27:41):
really good and targeted towardsgut health and establishing a
microbiome that's friendlytowards your body producing its
own GLP one and therefore, youknow, suppressing the or
triggering insulin release andblocks the secretion of
glucagon. Glucagon is the thehormone that raise blood sugar
(28:05):
levels when they're low. It alsoslows digestion, so it slows the
stomach emptying, increasingyour feeling of satiety, okay,
all right, and so it makes youfeel more full after a meal,
just like the drug does, but ina more natural fashion the way
our bodies want to. Yeah. Nowthe that GLP one is not too bad,
(28:27):
but the glucose control, as faras price goes, glucose control
is an expensive product, sure,and I would only recommend that
for somebody that was thinkingabout getting on meds, right. So
I think a bottle of the GLP onea month supply is about $179
with the 10% discount that youget with with my dispensary. So,
(28:47):
but it's, it's medical grade,okay, right? This, this is doing
something that in a lot oftimes, when I have my practice,
people would come to me andthey'd say, hey, you know,
here's a list of drugs I'm on.Or they come in with a box full
of, full of stuff, you know, canyou show me which supplements
will do the drugs that I'mdoing? You know, do what the
drugs do in natural supplementform? And generally speaking,
(29:09):
that's just not possible. Youknow, drugs are just potent eyes
products that take command ofour body systems either block or
inhibit things, and naturalproducts don't do that for the
most part. But this is a naturalproduct that you can buy without
a prescription that willactually do what the
prescription version does. It'spretty amazing. So I would
(29:30):
encourage you to check that out.Um, any questions there?
Um, no, and yeah, I just, Ithink one of my questions that I
have in general is like, how doyou determine what vitamins are,
are high quality for the cost,right? Like, like, I I would
(29:54):
like to take, like, a magnesium,because I do get migraines, and
I know that. Magnesium, but Iknow the stuff that I get from
Walmart is probably not the beststuff. But how do I even know
what is a high quality vitamin?And I'm sure that's a whole
nother conversation and episode.
(30:16):
Well, yeah, it is, but I cananswer that pretty quickly is,
yeah, you probably don't want toget your supplements from
Walgreens or even Costco. I likeCostco. I shop there, but I
don't get my supplements there.And the best litmus test is, are
those products GMP certified?And GMP stands for good
manufacturing practices, andwhen you get that certification,
(30:38):
you are opening up yourfacilities to inspectors. And
they come in, they inspect yourproduction facilities, they
inspect your supply chain, andthey pull random bottles off the
shelf and sendthem to a lab andsee if what's inside the bottle
actually matches what's on thelabel. So this is taking the,
you know, this is what thesupplement industry needs,
(31:00):
because it is, for the mostpart. It's largely unregulated.
But if you are manufacturer, andyou voluntarily submit yourself
to the GMP certification, thatis a really good standard. It's
a way to separate the, you know,the the weekend warriors from
the pros, sure, right? So thatthat's what you look for, is GMP
standard, and almost everythingon fullscript is practitioner
(31:23):
grade, practitioner only,medical grade, GMP certified
products. Okay? And so it's, Ijust it. I'm starting to
recommend it on almost everyepisode I do now, because it's
that important. You don't wantto be wasting your money on
products that don't work, or,worse yet, spending money on
products that are actuallyharmful for you. They have, you
(31:44):
know, toxins in there,especially when it comes to
detox products like, you know,the activated charcoal and those
kinds of things. Because, right,if charcoal attracts toxins,
which it does, it could do thatin the environment. So you got
to make sure you're gettingclean raw materials before you
put that in a bottle or a pillform. So there's a lot of
(32:06):
reasons why you don't want tojust buy your supplements from
anybody or buy the cheapestthing you can find. There's a
reason why they're cheap. Yeah,okay, and a fullscript. If you
use my dispensary link, you geta 10% discount for life, and
they'll ship right to your door,free shipping on orders over $50
it's a no brainer, and yes, I domake something off the purchase.
(32:29):
That's one of the ways you cansupport the show, is by doing
that. But it's a win, win, win.Everybody wins here. Yeah. Okay,
okay, so let me see. Oh, there'sone thing I wanted to mention as
well, missy, and that is, yousaid you don't really look at
macros. I would say countingcalories is futile, but macros,
I do think is important. Okay,there's, there's a macronutrient
(32:52):
ratio that your body likes nowthat can shift depending on the
state of your microbiome, yourthyroid health, and, you know, a
lot of the rest you got thisthere, you know, the time of the
month for women. There's a lotof variables there, but there's
going to be a set point thatyour body likes, okay, and and,
you know, so I tell people, thebest way to experiment with this
(33:15):
is for breakfast one morning, orlunch, or whatever your first
meal is of the day. Have asirloin steak, nothing else. And
then note how you feel beforeand after. Look at your satiety.
Look at your energy levels, youryour memory, your your sense of
well being, your mood, it shouldall be uplifted after a meal. So
you want to compare how you feltjust before you ate, and then
(33:38):
look at how you feel about anhour or so later, maybe 90
minutes later, okay? And writeit down. And then the next day,
drink a glass of tall a tallglass of orange juice, nothing
else for breakfast, and writeyour reactions down again. I
think you'll probably see ifyou, like most people, see a
drastic difference between thosetwo nutrients. So the orange
(34:00):
juice is going to be super highin carb, right and no fat, and
the steak is going to be superhigh in fat and protein. So if
you find yourself doing betteron the steak, then you should be
have a much higher macronutrientratio of fat and protein in your
diet. That doesn't mean zerocarb. I'm not a not a fan of low
carb or zero carb. Our bodiesare designed to use carbohydrate
(34:23):
as fuel, but we're also like ahybrid car. We're also designed
to shift from burningcarbohydrate for fuel and
burning ketones for fuel, right?And that's when we do do that in
a fasted state. Now you cansimulate a fasted state by going
zero carb. You know, it's, it'sthe craze these days, right? A
lot of people doing keto. I'mnot a fan of keto. I don't, I
(34:45):
don't think in the long haul, Imean, it could help you lose
weight, and I almost hesitant tosay that, but you can rip some
weight off quickly with that. I.But it's not going to be good
for your hormone balance, yourneurotransmitters, your gut
health. There's a lot of thingsthat will suffer if you stay
zero carb forever. It's, it'snot, it's not a healthy way to
(35:07):
go. So So look at your macros.So you want to shoot for I you
know it depends on where you'reat. There's if you felt great on
the orange juice and you feltsustained energy through the
morning, then you're probably acarbohydrate type, and you want
to have a higher percentage ofcarbs in your diet, all right?
So better than fruit juice. Imean, that's that's a lot of
(35:30):
sugar, right? If you weren'thaving any issues with with
insulin resistance, I fruitjuice is okay, but if you are,
you probably want to stay awayfrom that as a staple, right?
Consider it a cheat. But, and Idid a couple of episodes. I
forget the numbers of theepisodes off the top of my head,
it's around those 140s time,excuse me, but I talk about how
(35:52):
to get quality carbohydratesfrom vegetables. And I would
say, focus on eating rootvegetables. Now, a lot of root
vegetables will have lectins inthe peel, in the skin. So the
best way to eat a rootvegetable, like a carrot, a
turnip, sweet potato, or whitepotato, those types of things,
is peelthem and cook them in apressure cooker. So you're going
(36:13):
to do a lot to eliminate thelectins and the oxalates and the
other plant defense chemicalsthat are in there. Are you
familiar with the plant defensechemical discussion? Nope. All
right, we'll cover it realquick, real quick, a little over
on time here. But this isimportant, yep. So animals in
the wild, can defend themselvesby running away from their
(36:35):
predators. A squirrel can climba tree and get away from its
predator. A plant is stuck inthe ground. They can't run away
from a predator. So how does aplant preserve the species? How
do they defend themselves frompredators? They have toxins that
God put in there to discouragethe animals from eating them.
Okay? So I know we've been toldfor decades that, you know,
(36:58):
vegetables are healthy. Mom toldyou eat your vegetables. She was
right. There's a lot ofnutrients in there, yes,
andfiber, necessary, fiber. SoI'm not recommending not eating
any vegetables, but eat them theway, the the way that's going to
make them as easy to digest andassimilate as possible, because
a lot of these plant defensechemicals will act as anti
(37:20):
nutrients, and they'llinterferewith the nutrient absorption. So
you might, you know, put a pieceof broccoli in on a lab and send
it to a lab and look at thenutrients content in there, but
is, are those nutrientsbioavailable? Sometimes not
because there's plant defensechemicals and it'll interfere
with the absorption. So bottomline here is, the best way to
(37:42):
eat vegetables are peel the skinand cook them in a pressure
cooker. I suggest investing inan instant pot. I have one. I
love it. You can, you can cookpotatoes in about 10 minutes in
that thing. Yeah, and if you'vepeeled them and pressure cooked
them, you've done your best toreduce that amount of lectin and
phytates inside of there thatare going to interfere with that
(38:05):
nutrient absorption and thedigestibility of that food. When
it comes to grains, grains havea lot of phytic acid so do
legumes and beans. So the bestway to consume grains is
sprouted and fermented in yourbread if you can. Sourdough
bread is the best kind of breadto eat. So you want to take
grains and eat them in theirwhole natural form, if you can.
(38:27):
So soak them overnight, put themin water and soak the seeds, and
then, you know, rinse it acouple times, if you can, before
you go to bed. But soaking themovernight is great because it
starts the process of breakingdown the seed and makes it
easier to digest, and you reducesome of the phytic acid content,
okay? And then sprouted is evenbetter. So grains and beans,
(38:49):
they give you gas for a reason,because your body is struggling
to digest them, right?So soakthem, cook them in a pressure
cooker as well, and then eatthem whole. If you had a whole
wheat berry, it's going to looka lot like a grain of rice. And
if you sprout them and cook themin a pressure cooker, they're
going to be a lot easier totolerate. And in the case of
(39:12):
sourdough bread, thatfermentation process actually
breaks down the gluten, which isthe protein that's hard to
digest in wheat. So you can dothings to balance your diet out
and get some qualitycarbohydrates and make it easier
on your body. So the less yourbodyhas to work, less stress
your body has to go through todigest and extract the nutrients
(39:33):
fromthat food, the better. Okay,all right, so I think you got
some things to work with. Yep.Any other questions,
I don't think so. I appreciateyour time. Okay,
it was my pleasure. Thank youfor being here. Thanks. Have a
great day. If you'd like to dowhat Missy did and schedule a
lifestyle audit with me. Go tomy website,
ChristianHealthyLifestyl.com/audit.Click on the orange button there
(39:57):
answer a couple. The questions,and you'll be all set up. There
is no charge. You'll be helpingme make some great content for
the show. Now, make sure youstick around for next week's
episode. We're going to becovering another topic that many
people are interested in the newyear, and that is how to handle
your finances better. I'mtalking with Christian financial
advisor Ralph Estep, and we'llbe talking all things finance,
(40:20):
that's it for now. Thank you forlistening. I appreciate you. Go
out there and live abundantly.I'll talk with you next time. Be
blessed. You.
In this episode, I'm doing alifestyle audit with the
listener by the name of Missy.She's a part of the natural
nation. She has been listeningfor a while, and she wants to
talk about weight loss. So ifyou're interested in that, I
encourage you to stick around.
Welcome to the Christian HealthyLifestyle podcast where I help
(00:20):
Christians over 40 maximizetheir health potential so they
can age gracefully and liveabundantly. I'm your host. David
Sandstrom, naturopathic doctorand biblical health coach, and
this is episode number 166,today I'm doing a lifestyle
audit with Missy Van LeeuwenMissy, welcome to Christian
healthy lifestyle.
Thank you, Dave.
(00:42):
Oh, it's a real pleasure to meetyou. I always enjoy hearing from
listeners, and I enjoy theseepisodes, so let's assume that
we have a great conversationtoday. I give you some great
advice you implement and sixmonths from now, what would you
like to see happen?
I think for me, I'd like to seelike some weight loss, but also
(01:04):
just having a betterrelationship, a more godly
relationship, with food. I don'twant to I don't want to feel
restricted when I eat, but alsoI don't want to feel like the
shame of overeating.
Okay, I like that. That's a goodgoal. And do you have like, a
(01:28):
weight loss goal in mind? Or
I do. It's pretty lofty. I'dlike to lose about another 100
pounds. I'm actually down 100pounds from,
oh my goodness,
where I was, but I feel likeI've kind of plateaued. And so I
know the the next 100 is goingto be more on on spiritual and,
(01:56):
okay, not just the physicalresponses.
Yeah. So, So, alright, you'vemade major progress already. So
I've got to ask you, what haveyou done already? What have you
what have you implemented?
Yeah, so about six years ago, Idid have weight loss surgery,
and so I've I had the gastricsleep bypass six years ago, and
(02:18):
that has maintained about 75pounds off consistently. I did
have a little period where I wasup, and now I'm just really
watching what I eat, trying tolean more towards proteins and
less towards any carbs. Yeah. Sothat's really what I've done to
(02:42):
get that total 100 pounds off. Ihaven't implemented a whole lot
of working out, likeI do somebasic walking every day with my
dogs, but nothing as far as,like, muscle building,really
focusing on my core things likethat. But that would, that would
(03:03):
be one of my other goals, is toget moving more and more so that
I I can, you know, live a longand productive life and don't
end up, yeah, yeah, in my wheelchair bound or something like
that, with all my knees and hipsand everything replaced, and so
(03:26):
that would be my goal.
Yeah, okay, good goals. Love it.That's really good, really. I'm
really glad that you, uh, yousigned up for this, because I
think I got, I got some thingsto share I think gonna be useful
for you. Okay, so one of thethings, you know, you know, I'm
holistic. You know, we are aspirit, we have a mind, and we
live in a body. And you know,I'm a follower of Jesus Christ,
and I see you are as well, andthat's great. I really
(03:47):
appreciate that. But, you know,we can talk about the physical a
lot, and I think we should talkabout that quite a bit today,
but one of the things you wantto want to address is your
cortisol levels, right? So wewant to keep our cortisol down
during a weight loss period,because when you elevate your
cortisol, it interferes with theprocess of losing weight. So,
(04:10):
and I love the idea that you'redoing walking, I was going to
suggest that anyway, is thatwalking is a great low stress
form of movement, form ofexercise, that you won't you
won't, you won't be spiking yourcortisol, your stress hormones,
won't be like, going out ofcontrol, like some people do
with these long cardio sessionsat the gym. You know, that's
counterproductive to weightloss, for sure. And I would say
(04:30):
if you're over 40, it'scounterproductive period. Yeah,
that's my opinion. Yes,we needto move. But, you know, doing
things like, you know, preparingfor a marathon is, you know, at
our age, probably not thegreatest idea. I have a 23 year
old daughter. She just ran ahalf marathon on Thanksgiving.
And you know, we're all downthere with signs and cheering
(04:50):
her on and everything. But, youknow, long cardio at the gym is
probably counterproductive,yeah. So, you know, I think you
know that, you know, eat less.And exercise more is pretty
shallow. It's just not reallyworking for most people. So
we've got to go a little bitdeeper. So considering cortisol
levels, how's your sleep?
(05:12):
I do use a C path, and I getbetween seven and eight hours
sleep. Now there's definitelysome waking up, but I've fallen
back to sleep pretty easily.
Okay, so, so you've beendiagnosed with apnea, yes,
probably, how long have you beenon CPAP,
(05:35):
probably 12 years. Oh, wow.Okay, yeah, all right. I first
noticed it when I was I'm anurse, so I was working night
shifts, and even after I came Iwould get a whole streak of day
shifts in a row. I would stilljust feel exhausted. And I had
always blamed it on workingnight shifts, but then we looked
(05:55):
into it further, and my doctor'slike, maybe you have sleep apnea
so and it's not, it's not asevere case. Like, my pressure
is only five, if you know muchabout that, sopretty much on the
low end of the pressure supportfor CPAP, but I don't even take
a nap without it anymore. Like,yeah, I I love it. Good,.
(06:20):
Good. I'm glad it's working foryou. If it's working for you. If
it's working for you, that'sfantastic, because that is super
important, as you know, as anurse, you know, how important
sleep is. I was actually, youknow, I'm a normal weight, I'm
five nine away, about 175 and Iactually had the same issue I
had, you know, waking up, notrefresh. And I went and got a
sleep study, and they said,Sure, yeah, I had apnea. Yeah,
(06:42):
you know, my wife said,Yeah, Ihear you snoring, but I don't
think much of it. But the sleepside is, yeah, you have, you
know, it's, it's mild, but it'sthere. And they actually
prescribed a mouthpiece, okay,and, and so I wear a mouthpiece,
even in naps and especiallysleep on an airplane, oh yeah,
on a long trip, it helps a lot.So the mouthpiece works for me.
(07:03):
And you know, if the sleep isbeing compromised, that's got to
be a priority, right? I don'tlike having this synthetic
material in my mouth. It's, Ithink it's made out of nylon,
which is probably not ideal, butI think I get a net benefit by
using it, right? My sleep is somuch better that I'm overcoming
whatever drawback there is tothe intoxins that I'm ingesting,
(07:25):
yeah, from the mouth pieceitself. So anyway, you got you
seem to have a handle on that.That's good. That's really good.
So do you know your fastinginsulin and your a 1c
Yes. So my A1c was 7.5 in June,I believe. Okay, so they
(07:48):
actually did start me onMetformin. Metformin, yep, and I
actually am going to get my labsdrawn today for my follow up six
bed, we had it. I had some GIissues from just the Metformin,
so we adjusted in September tojust 500 milligrams once a day,
(08:13):
and now it's been three months,so I'm going to get that check
it out. Looked at today.
Okay, all right. Real good. Andhave you ever had your fasting
insulin checked?
Yes, that was last at 115 alsoin June,
not fasting glucose, but fastinginsulin. Oh, fast,
(08:35):
fasting insulin. No, no, no, Ihave not, okay, sorry.
All right, so glucose was 115All right. All right, okay, so,
all right, we got some things towork on here. So it's diet.
You're past the stage ofdiabetic, right? So they've got
you on Metformin, and so insulinresistance is an issue. Now you
(08:55):
probably, I'm guessing youhaven'tbeen on there insulin
problems all your life, right?So this probably came on in
adulthood, right? Yep, it's comeon in adulthood. Yeah. Okay, all
right, so that's actually goodnews, because it's, it's
treatable with lifestylefactors, right? So there's
things we can do. So, and I knowyou've made some, some, uh, some
(09:19):
progress on nutrition, but let'stalk about that a little bit.
Okay, so you know, there's a lotof confusion on nutrition, and I
just told you about before wehit record, is that I just
produced an episode onnutrition, and it'll be actually
going to come out before thisepisode airs. So don't remember
(09:39):
the episode number Exactly. Ithink it's, let's see here,
probably Episode 162, okay, itis. So anyway, I didn't talk on
nutrition there. But the biggestthing about nutrition is this,
you hear all kinds of differentadvice from all kinds of
different people, but I go backto the biblical principle of we
(10:00):
should be eating food as closeto its God given natural form as
possible, right? God made foodfor our. Consumption, and he
provided the nutrients availablefor us. The more man gets his
hands on our food supply, theworse it is for us. So whether
somebody's eating vegetarian orvegan or paleo or mediterranean
(10:20):
or carnivore, you name it, keto,there's one thing all of those
eating programs have in common,and that is, they move away from
processed food. So by movingaway from processed food and
eating it close to its God givennatural form, we're doing two
things. One, we're getting awayfrom processed sugar, right?
(10:41):
We're going to dramaticallydecrease our sugar intake. And
as a nurse, you know what thatcan do to our blood glucose? And
the second thing is, we get awayfrom seed oils. You know, I
don't know where you're at onthat, but episodes 141 and 142 I
believe it is, I talk about seedoils. Had a question from a
(11:02):
listener by the name of Jeff,and it's, it's a big deal, in my
opinion, that the advice toreduce saturated fat and replace
them with vegetable oils orpolyunsaturated fatty acids, is
a really bad advice. There's a Igo into a deep dive in those two
episodes. But by by getting awayfrom processed foods, you'll
(11:23):
automatically get be gettingaway from the seed oils. So
another massive source of seedoils is eating out at a
restaurant, because they'recheap, they don't really alter
the flavor of the food much. Sothey'll, if they're frying
something on a grill, they'lluse it. They'll use it in deep
frying. So one of the worstthings we can eat for anyone,
(11:46):
weight issues or not, is to eatdeep fry for anything you know,
deep fried french fries, chickenwings, really, really bad for
us, because our bodies have totake the macronutrients that
we're taking in and turn it intous. And those seed oils are
subject to damage. They'resubject to oxidation very easily
(12:07):
because of their molecularnature, the polyunsaturated
nature of them. So to bepolyunsaturated means they have
more than one double bond to themolecular structure, and that
double bond creates a kink inthe fatty acid tail. And when
that kink in the tail bends, itopens up and exposes that fat to
(12:27):
oxidative stress from light,heat and pressure. So even if
they could extract those oilswithout exposing them to heat,
light and pressure, which theycan't, but even if they could,
it's going to get spoiled in thegrocery store because it's
sitting in a bottle on a shelfbeing exposed to light. And
(12:47):
then, even if it survived, thatthey have very low flash points.
So when we cook with them,you're going to have toxicity
coming out from the heat. Andthen our bodies are, what 98-99
degrees. That's also a very warmenvironment for those oils, so
they'll spoil inside the body.So it's bad all the way around.
(13:08):
And one of the things in theresearch is piling up these days
is that if you are have a diethigh in polyunsaturated fatty
acids, we call them PUFAs,P-U-F-As, if you have diet high
in PUFA, that you are going tobe more insulin resistant.
You're going to have more of aproblem with blood sugar spikes
(13:28):
in processing then, then a dietthat's more saturated, more
saturated fat and more animalbased. So I My recommendation is
to lean towards animal basedfoods. But goat for the ruminant
animals, cows, lambs, sheep,goats, bison, elk, deer,
venison, thoseare all goodsources of animal flesh. So, so
those are, those are what youshould focus on. The reason why
(13:52):
poultry and pork are not thebest choices is because most
farmers, you know, well, allfarmers, they're in the business
to make a profit, right? Andyou, when you feed an animal
their natural diet, you needmore land, and it's much more
costly to do that, so thecheaper route is to keep them
combined in a pen or a verysmall piece of land and feed
(14:15):
them government subsidized feed.So our government heavily
subsidizes corn and soy, so thecheapest animal feed is corn and
soy based. So those are, youknow, a kernel of corn is a seed
and a soybean is a seed. Sothose animals are consuming way
too many seeds in their diet. Apig or a chicken are omnivores
(14:36):
like human beings are. We'resupposed to have a variety of
foods. We're supposed to beconsuming both. Consuming both
animal products and plantproducts. But when you feed an
animal like a pig or poultry, aturkey or chicken, nothing but
seeds, their flesh and the eggsfrom chickens are very high in
(14:56):
linoleic acid, which is apolyunsaturated fatty acid
that's. Is very destructive inhigh amounts. We need some of
it. You can't completely avoidit, and our bodies do need some
But about 2% of our caloricintake should be linoleic acid,
or polyunsaturated fatty acids.The average Americandiet, the
SAD diet, sad standard Americandiet, about 20% way too much,
(15:20):
way too much, polyunsaturatedfatty acids. So getting away
from processed foods, stayingaway from restaurants, taking
the time to prepare your mealsat home is going to go a long
way towards your insulinresistance and your your blood
sugar levels and managing thosespikesafter a meal. So that was
(15:40):
a mouthful. Any questions?
think of right now. I think oneof the things that I get
confused about when you when yousay seed oils, like, what are
examples of seed oils?
Great question. They call themvegetable oils, but that's a
fallacy. They're not vegetableoils. They're seed oil. Okay,
things like canola oil. It comesfrom the rapeseed, rapeseed
(16:04):
plant corn, corn oil, obviously,corn soybean oil, safflower oil,
sunflower oil, cotton seed oil.Those are all seed oils. And
you'll know it's a seed oil ifit's liquid at room temperature,
polyunsaturated fatty acidsaturated fats like coconut oil,
(16:26):
lard, butter, they're solid atroom temperature because of
their molecular nature. Sosaturated fats solid at room
temperature, mono andpolyunsaturated fats liquid at
room temperature.
So your avocado oils and yourolive oil are liquid, but are
they mono?
(16:46):
They're mostly mono, so they'rebetter than the other seed oils,
but avocado oil is would be goodX and olive oils are great,
except that they're commonlyadulterated. Okay, I don't know
how they get away with it, butthey do. And most olive oil sit
on a shelf, even at health foodstores, is compromised. It's
(17:09):
adulterated with seed oils,because, again, the seed oils
have a more or less a neutralflavor, and it waters down that
product. And you, the averageconsumer doesn't really know the
difference. And they they makemore money. It's really all
about profits, you know. Andthey sneak that in, and they
have 100% extra virgin olive oilon the label, and there is some
(17:31):
100% there is some extra virginolive oil in there, but not the
whole bottle, okay, um, in fact,this is going to get a little
complicated, but episode Yeah,episode 165 on talking with an
olive oil farmer over in Greece.My wife and I were over there
last June, and we did an oliveoil farm tour. And I said, Man,
(17:53):
you, you would be a great gueston the podcast. So I had her on,
and we did a tasting over there,and she taught my wife and I how
to recognize real extra virginolive oil, and it's not it's not
difficult. Real extra virginolive oil has a strong odor to
it, and it's very pungent to thetaste. And when you swallow it,
it's very bitter. You can tasteit in your throat, the stuff you
(18:16):
get at No, I'm gonna go aheadand say it Whole Foods and
Trader Joe's. It doesn't tastethat way because it's
adulterated with seed oils,cheap, toxic seed oils. And I
think the same could be said forthe avocado oil too. Now, if
you're going to have mayonnaise,I would choose primal kitchen
avocado oil, mayonnaise. That'sgoing to be a better choice, but
(18:40):
probably still not ideal.Avocados ideal, great source of
fat. Eating an avocado, again inits unprocessed form, right
close to its as close to its Godgiven natural form as possible.
Yep. Okay. Does that help? Yes,that helps. Thank you.
Okay, all right, real good.Okay, so by getting off of the
(19:01):
getting away from the seed oils,eating more natural foods,
staying away from therestaurants, preparing your
meals, I believe you'll be ableto cut back on that Metformin. I
think you'll be able to, youknow, discuss it with your
prescriber. Yep, right. Havethem monitor things you don't
want to be taking things in yourown hands here, you know, work
with your doctor and say, hey,you know, I'm making some
(19:21):
changes, and we'll see whathappens. So I know that you're
walkingfor exercise. It's superimportant to walk after a meal,
because any meal we have, we'regonna our blood sugar is gonna
spike some, and we're gonna havean instant release to balance
that blood sugar back out again.As you know, as a nurse, that
blood sugar has to stay in avery surprisingly narrow range
in the blood. I mean, too high,we have big problem.Too low,
(19:44):
even bigger problem. Be fataland be a fatal event. You know,
that's why you have to have whenyou're on medication, you've got
to be monitored. You can't justbe making massive changes and
not be, you know, working withyour prescriber, right? But I
think my advice to you is try toget up and move. After every
meal, if you can, okay, youknow, even, even a five or 10
minute walk would be, would bereally, really good, and
(20:07):
exercise, that movement helps todrive that blood sugar, of the
glucose from the blood into thecell whereit belongs. And, you
know, that's insulin resistance.Is our insulin receptors become
numb, so to speak, of theprocess, they get a little bit
overworked, and they just becomenumb to thatwhole idea. But you
can come alongside the body'snatural mechanisms by, you know,
(20:31):
cooperating with our naturaldesign, and that is to move and
get some exercise going, andthat's going to help with your
insulin spikes after you eat,okay, all right. How many meals
do you eat a day?
Usually two, sometimes three,depending on just kind of when
(20:53):
my day gets started. So I workfrom home, so sometimes I start
at eight o'clock, and I am Fastand Furious, and I kick my
coffee in at 10, and then I'llprobably just have two meals,
but sometimes it's a slower day,and I will then just have, I
(21:14):
will end up eating breakfastright away. Yeah, so then it's
three meals.
Okay, all right, that's good.That's good. And what do you do?
You snack? Can you hear him? Doyou have any snacking throughout
the day?
Um, I do. Usually I have a snackaround 334, o'clock.
Okay, all right, so are yougetting a 14 hour fasting window
(21:36):
in every day?
Um, probably not quite 14.
Yeah, okay, I would say that'ssomething you could shoot for.
You don't want to go too long infasting, because if you go, you
know some people, I'm gonna go20 hours every day. I'm gonna
eat all my food inside a fourhour window. You can do that. A
healthy person can do that. Atop level athlete can do that.
(21:58):
But when you're working onissues, you don't want to fast
that long, because you're you'regoing to be elevating your
stress hormones when thatcortisol goes up, the insulin
resistance goes up. Insulinresistance goes up with it.
Okay, so it's good to fast. Weautophagy takes place, you know,
apoptosis, where our cellularrenewal processes are all going
on during a fast. So we shouldhave a daily fast. And again, I
(22:19):
think this is cooperating withour God given design. God
designed us for eight hours ofsleep at night. Nobody's eating
when they're asleep, right? So,God designed our bodies to
abstain from food, fromperiodically and on a rhythmic
basis, with the circadian rhythmof the of the rotation of the
planet, you know, and thatthat's a good thing, but
(22:40):
stretching that out to Longperiods right now when you're
trying to lose weight isprobably not the best idea,
sure. So, so here's anotherquestion, and I'm probably gonna
produce an episode in the verynear future on this topic,
because we could spend a longtime on this one. Yeah, doyou
count calories?
I do not.
Okay, very good. Good. Yeah,good for you.
(23:00):
No calories. I don't look atmacros. I don't I just kind of
decide what I want to eat as I'meating. So, I mean, some of that
is not great, but yeah, nocalories, no, no points like,
yeah, like weight matchers oranything like that,
That's really good. That'sexcellent. I'm just going to say
a couple of things on that is,you know, this, calories in,
(23:23):
calories out, oh, it's a simplelinear equation. It's a straight
line on a graph. It's baloney.Okay, there are so many factors
our bodies are so complex and somany factors that are interplay
in that whole process that it'salmost laughable that the
experts are still recommendingthat even after the science has
(23:43):
absolutely debunked that wholeidea. You know, our bodies are
capable of eliminating some ofwhat we eat, right? Our bodies
are capable of processing thosenutrients, taking what it needs
and eliminating what it doesn'tneed. So this whole idea, I
mean, I mean, gives you anotherquick example. The the room
temperature will make adifference. If I step outside in
(24:05):
the winter and it's colderoutside, my body's going to
start working to keep my bodytemperature up. And if it's 30
degrees outside, it's going towork harder, and I'm going to
burn more calories than I wouldif I walked outside in a 75
degree day, right? So there areso many factors. You know, how's
your your thyroid doing? Youknow, how? You know, how's your
(24:26):
sleep, how's your exercise,how's your digestion, you know,
what's your microbiome doing?There's so many different
factors in there. It's crazy,hormone balance,
neurotransmitters, it's crazy,how complex it gets. So I like
to say this, and I think it'sappropriate here, and I think
you probably understand this. Iunderstand this, we don't lose
weight in order to get healthy.We get healthy in order to lose
weight because a healthy persondoesn't struggle with their
(24:49):
weight, right, right? So we'reembracing a healthy lifestyle.
If we're doing the things thatwe should be doing to to to
build health, then the way. Eatwill come off on its own,
because our bodies have a Godgiven built in intelligence, and
they know how to thrive. We'vejust got to get the obstacles
out of the way. So that's what agood practitioner, that's what a
(25:12):
functional medicine practitionerwill do with you. They'll be
looking for the root cause,looking for the obstacles that
are preventing your body fromdoing what already knows how to
do, and that is to heal and tothrive. Any questions there?
Nope. Okay, all right, realgood. So with that said, I want
to I want to mention this. Ihave a weight loss protocol on
(25:34):
my on my fullscript dispensary.And if you go to my website,
ChristianHealthyLifestyle.comprotocolsyou can click on the weight loss
protocol there. If you alreadyhave an account, you're going to
be taken straight to theprotocol. If you don't have an
account, just put your usernameand password in, you create a
free account, and you can get myweight loss protocol there. Now
(25:54):
there's a couple of productsthat I want to talk about.
They're both by pendulum, andit's a GLP-1 one at agonist.
They have a probiotic for that,and they have another one called
glucose control Pro. Have bothof those on the weight loss
protocol. And have you? Have youever toyed with the idea of
doing an ozempic or somethinglike that? I
(26:14):
have, but though, and the onlyreason I haven't is because I
know that there are some smallbottle obstruction issues
related to with some people thathave the GLP ones. And also just
having just had the or havinghad the gastric sleep bypass,
(26:35):
I'm at a I am at a higher risk,so I just felt like doing
something oral would be a betterplan initially than going
straight to the ozembic. GLP,one family.
What are you doing orally?
Uh, um, the Metformin, 500milligrams once a day.
(26:57):
Okay. Okay. She's not doing theinjection. Yeah. No.
iOkay, no njection. I got you.Okay. So the this product by
pendulum, and I'm going to be,I'm probably going to put
together a course in the verynear future that focuses on
these products and helps peopledo exactly what you're trying to
do. But this product, thependulum and glucose control
Pro, it's been tested. They'vedone clinical trials with it,
(27:20):
and it's been shown to be aseffective as the GLP one agonist
injection drugs, which is reallyamazing they have. It's called a
probiotic called arkimansia, andthat they have a patent on
produce. They're the only peoplethat know how to produce that,
and they have a patent on it. Soit's a product that's really,
(27:41):
really good and targeted towardsgut health and establishing a
microbiome that's friendlytowards your body producing its
own GLP one and therefore, youknow, suppressing the or
triggering insulin release andblocks the secretion of
glucagon. Glucagon is the thehormone that raise blood sugar
(28:05):
levels when they're low. It alsoslows digestion, so it slows the
stomach emptying, increasingyour feeling of satiety, okay,
all right, and so it makes youfeel more full after a meal,
just like the drug does, but ina more natural fashion the way
our bodies want to. Yeah. Nowthe that GLP one is not too bad,
(28:27):
but the glucose control, as faras price goes, glucose control
is an expensive product, sure,and I would only recommend that
for somebody that was thinkingabout getting on meds, right. So
I think a bottle of the GLP onea month supply is about $179
with the 10% discount that youget with with my dispensary. So,
(28:47):
but it's, it's medical grade,okay, right? This, this is doing
something that in a lot oftimes, when I have my practice,
people would come to me andthey'd say, hey, you know,
here's a list of drugs I'm on.Or they come in with a box full
of, full of stuff, you know, canyou show me which supplements
will do the drugs that I'mdoing? You know, do what the
drugs do in natural supplementform? And generally speaking,
(29:09):
that's just not possible. Youknow, drugs are just potent eyes
products that take command ofour body systems either block or
inhibit things, and naturalproducts don't do that for the
most part. But this is a naturalproduct that you can buy without
a prescription that willactually do what the
prescription version does. It'spretty amazing. So I would
(29:30):
encourage you to check that out.Um, any questions there?
Um, no, and yeah, I just, Ithink one of my questions that I
have in general is like, how doyou determine what vitamins are,
are high quality for the cost,right? Like, like, I I would
(29:54):
like to take, like, a magnesium,because I do get migraines, and
I know that. Magnesium, but Iknow the stuff that I get from
Walmart is probably not the beststuff. But how do I even know
what is a high quality vitamin?And I'm sure that's a whole
nother conversation and episode.
(30:16):
Well, yeah, it is, but I cananswer that pretty quickly is,
yeah, you probably don't want toget your supplements from
Walgreens or even Costco. I likeCostco. I shop there, but I
don't get my supplements there.And the best litmus test is, are
those products GMP certified?And GMP stands for good
manufacturing practices, andwhen you get that certification,
(30:38):
you are opening up yourfacilities to inspectors. And
they come in, they inspect yourproduction facilities, they
inspect your supply chain, andthey pull random bottles off the
shelf and sendthem to a lab andsee if what's inside the bottle
actually matches what's on thelabel. So this is taking the,
you know, this is what thesupplement industry needs,
(31:00):
because it is, for the mostpart. It's largely unregulated.
But if you are manufacturer, andyou voluntarily submit yourself
to the GMP certification, thatis a really good standard. It's
a way to separate the, you know,the the weekend warriors from
the pros, sure, right? So thatthat's what you look for, is GMP
standard, and almost everythingon fullscript is practitioner
(31:23):
grade, practitioner only,medical grade, GMP certified
products. Okay? And so it's, Ijust it. I'm starting to
recommend it on almost everyepisode I do now, because it's
that important. You don't wantto be wasting your money on
products that don't work, or,worse yet, spending money on
products that are actuallyharmful for you. They have, you
(31:44):
know, toxins in there,especially when it comes to
detox products like, you know,the activated charcoal and those
kinds of things. Because, right,if charcoal attracts toxins,
which it does, it could do thatin the environment. So you got
to make sure you're gettingclean raw materials before you
put that in a bottle or a pillform. So there's a lot of
(32:06):
reasons why you don't want tojust buy your supplements from
anybody or buy the cheapestthing you can find. There's a
reason why they're cheap. Yeah,okay, and a fullscript. If you
use my dispensary link, you geta 10% discount for life, and
they'll ship right to your door,free shipping on orders over $50
it's a no brainer, and yes, I domake something off the purchase.
(32:29):
That's one of the ways you cansupport the show, is by doing
that. But it's a win, win, win.Everybody wins here. Yeah. Okay,
okay, so let me see. Oh, there'sone thing I wanted to mention as
well, missy, and that is, yousaid you don't really look at
macros. I would say countingcalories is futile, but macros,
I do think is important. Okay,there's, there's a macronutrient
(32:52):
ratio that your body likes nowthat can shift depending on the
state of your microbiome, yourthyroid health, and, you know, a
lot of the rest you got thisthere, you know, the time of the
month for women. There's a lotof variables there, but there's
going to be a set point thatyour body likes, okay, and and,
you know, so I tell people, thebest way to experiment with this
(33:15):
is for breakfast one morning, orlunch, or whatever your first
meal is of the day. Have asirloin steak, nothing else. And
then note how you feel beforeand after. Look at your satiety.
Look at your energy levels, youryour memory, your your sense of
well being, your mood, it shouldall be uplifted after a meal. So
you want to compare how you feltjust before you ate, and then
(33:38):
look at how you feel about anhour or so later, maybe 90
minutes later, okay? And writeit down. And then the next day,
drink a glass of tall a tallglass of orange juice, nothing
else for breakfast, and writeyour reactions down again. I
think you'll probably see ifyou, like most people, see a
drastic difference between thosetwo nutrients. So the orange
(34:00):
juice is going to be super highin carb, right and no fat, and
the steak is going to be superhigh in fat and protein. So if
you find yourself doing betteron the steak, then you should be
have a much higher macronutrientratio of fat and protein in your
diet. That doesn't mean zerocarb. I'm not a not a fan of low
carb or zero carb. Our bodiesare designed to use carbohydrate
(34:23):
as fuel, but we're also like ahybrid car. We're also designed
to shift from burningcarbohydrate for fuel and
burning ketones for fuel, right?And that's when we do do that in
a fasted state. Now you cansimulate a fasted state by going
zero carb. You know, it's, it'sthe craze these days, right? A
lot of people doing keto. I'mnot a fan of keto. I don't, I
(34:45):
don't think in the long haul, Imean, it could help you lose
weight, and I almost hesitant tosay that, but you can rip some
weight off quickly with that. I.But it's not going to be good
for your hormone balance, yourneurotransmitters, your gut
health. There's a lot of thingsthat will suffer if you stay
zero carb forever. It's, it'snot, it's not a healthy way to
(35:07):
go. So So look at your macros.So you want to shoot for I you
know it depends on where you'reat. There's if you felt great on
the orange juice and you feltsustained energy through the
morning, then you're probably acarbohydrate type, and you want
to have a higher percentage ofcarbs in your diet, all right?
So better than fruit juice. Imean, that's that's a lot of
(35:30):
sugar, right? If you weren'thaving any issues with with
insulin resistance, I fruitjuice is okay, but if you are,
you probably want to stay awayfrom that as a staple, right?
Consider it a cheat. But, and Idid a couple of episodes. I
forget the numbers of theepisodes off the top of my head,
it's around those 140s time,excuse me, but I talk about how
(35:52):
to get quality carbohydratesfrom vegetables. And I would
say, focus on eating rootvegetables. Now, a lot of root
vegetables will have lectins inthe peel, in the skin. So the
best way to eat a rootvegetable, like a carrot, a
turnip, sweet potato, or whitepotato, those types of things,
is peelthem and cook them in apressure cooker. So you're going
(36:13):
to do a lot to eliminate thelectins and the oxalates and the
other plant defense chemicalsthat are in there. Are you
familiar with the plant defensechemical discussion? Nope. All
right, we'll cover it realquick, real quick, a little over
on time here. But this isimportant, yep. So animals in
the wild, can defend themselvesby running away from their
(36:35):
predators. A squirrel can climba tree and get away from its
predator. A plant is stuck inthe ground. They can't run away
from a predator. So how does aplant preserve the species? How
do they defend themselves frompredators? They have toxins that
God put in there to discouragethe animals from eating them.
Okay? So I know we've been toldfor decades that, you know,
(36:58):
vegetables are healthy. Mom toldyou eat your vegetables. She was
right. There's a lot ofnutrients in there, yes,
andfiber, necessary, fiber. SoI'm not recommending not eating
any vegetables, but eat them theway, the the way that's going to
make them as easy to digest andassimilate as possible, because
a lot of these plant defensechemicals will act as anti
(37:20):
nutrients, and they'llinterferewith the nutrient absorption. So
you might, you know, put a pieceof broccoli in on a lab and send
it to a lab and look at thenutrients content in there, but
is, are those nutrientsbioavailable? Sometimes not
because there's plant defensechemicals and it'll interfere
with the absorption. So bottomline here is, the best way to
(37:42):
eat vegetables are peel the skinand cook them in a pressure
cooker. I suggest investing inan instant pot. I have one. I
love it. You can, you can cookpotatoes in about 10 minutes in
that thing. Yeah, and if you'vepeeled them and pressure cooked
them, you've done your best toreduce that amount of lectin and
phytates inside of there thatare going to interfere with that
(38:05):
nutrient absorption and thedigestibility of that food. When
it comes to grains, grains havea lot of phytic acid so do
legumes and beans. So the bestway to consume grains is
sprouted and fermented in yourbread if you can. Sourdough
bread is the best kind of breadto eat. So you want to take
grains and eat them in theirwhole natural form, if you can.
(38:27):
So soak them overnight, put themin water and soak the seeds, and
then, you know, rinse it acouple times, if you can, before
you go to bed. But soaking themovernight is great because it
starts the process of breakingdown the seed and makes it
easier to digest, and you reducesome of the phytic acid content,
okay? And then sprouted is evenbetter. So grains and beans,
(38:49):
they give you gas for a reason,because your body is struggling
to digest them, right?So soakthem, cook them in a pressure
cooker as well, and then eatthem whole. If you had a whole
wheat berry, it's going to looka lot like a grain of rice. And
if you sprout them and cook themin a pressure cooker, they're
going to be a lot easier totolerate. And in the case of
(39:12):
sourdough bread, thatfermentation process actually
breaks down the gluten, which isthe protein that's hard to
digest in wheat. So you can dothings to balance your diet out
and get some qualitycarbohydrates and make it easier
on your body. So the less yourbodyhas to work, less stress
your body has to go through todigest and extract the nutrients
(39:33):
fromthat food, the better. Okay,all right, so I think you got
some things to work with. Yep.Any other questions,
I don't think so. I appreciateyour time. Okay,
it was my pleasure. Thank youfor being here. Thanks. Have a
great day. If you'd like to dowhat Missy did and schedule a
lifestyle audit with me. Go tomy website,
ChristianHealthyLifestyl.com/audit.Click on the orange button there
(39:57):
answer a couple. The questions,and you'll be all set up. There
is no charge. You'll be helpingme make some great content for
the show. Now, make sure youstick around for next week's
episode. We're going to becovering another topic that many
people are interested in the newyear, and that is how to handle
your finances better. I'mtalking with Christian financial
advisor Ralph Estep, and we'llbe talking all things finance,
(40:20):
that's it for now. Thank you forlistening. I appreciate you. Go
out there and live abundantly.I'll talk with you next time. Be
blessed. You.
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