June 20, 2024 • 62 mins
Can stabilizing your blood sugar levels truly transform your health? Join us on this enlightening episode, where we dig into the core strategies that can help manage diabetes effectively and enhance your overall metabolic well-being. Learn how simple lifestyle changes, such as suppressing appetite, reducing sugar intake, and controlling insulin levels, can make a difference. We'll share a fascinating anecdote from a recent trip to Nashville Shores, where we witnessed firsthand the dramatic effects of food choices on blood sugar levels. Discover the foods that can help keep those levels stable.
Understanding the importance of maintaining stable blood sugar levels isn't just for diabetics; it's a universal health concern. Whether aiming to boost your energy levels, enhance your mood, or support weight management, this knowledge is crucial. We'll explore the differences in how diabetics and non-diabetics respond to the same foods, highlighting the importance of these distinctions. Gain insights into how consistent blood glucose levels can lead to improved physical performance and a more active lifestyle, underscoring the universal benefits of managing diabetes.
This episode goes beyond the basics, emphasizing the pivotal role of nutrition in blood sugar management. From the virtues of whole grains and lean proteins to the benefits of portion control and the inclusion of a variety of fruits, we offer practical tips on making the best dietary choices. Dive into the world of fermented foods and insulin-sensitizing spices and herbs, learning how to incorporate them into your daily meals to enhance insulin sensitivity and control blood sugars. Remember, addressing diabetes through smart dietary choices is not just about managing a condition—it's about reclaiming your health and feeling empowered about the future.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
So if we're going to be healthy, if we are going to
put our diabetes in remission,then we've got to know a little
bit about how to stabilize bloodsugars.
Remember, our three pillars aredecrease insulin, suppress the
appetite and get rid of as muchsugar as possible, and often we
see fluctuations in our bloodsugars.
(00:21):
I know, I see it and you'veseen it, as you've watched me
look at my monitors and share myblood sugars with you.
And so tonight what we're goingto talk about is what are those
foods, what are the things thatwe can eat that help to
stabilize blood sugars?
In fact, when we put ourdiabetes in remission, we're
still going to be eating thingsthat can cause spikes in blood
(00:42):
sugars.
How do we manage that?
That's what we're talking abouttonight.
If you're new to me, I'm DrDwayne Wood, that's Wood with an
E.
The E stands for endocrinology.
Here on the channel, I educate,I empower and I encourage you
to take charge of your health,your life, avoid complications
and go to the next level.
We're creating the life we'vealways wanted, and in this year
2024, our new theme is New YearUU.
(01:06):
So yesterday we went toNashville Shores and I finished
(01:32):
my fasting on Friday.
You guys saw that and over thecourse of the next few days kind
of did a fairly good job ofmonitoring food and food intake.
And then y'all got in the carand headed up to Nashville
Shores and was with all the kidsand all of the excitement that
(01:54):
was there, and there's this bagof chips that hopped into my
hand and then I got that one bagof chips and then out there
they had chicken, they hadwatermelon, they had potato
salad, they had broccoli salad,they had some other things, and
(02:17):
so over the course of the day Ikind of watched my blood sugars
climb and we'll take a look herein just a minute so you can see
what they did climb and we'lltake a look here in just a
minute so you can see what theydid.
But as we have been talkingabout reversing diabetes, as
we've been talking about what dowe do for people who are not
diabetic and improving theirmetabolic disease?
(02:41):
The question that I get askedoften is what do I eat?
And you'll see, across theinternet there are a lot of
people that propose differentthings to eat and some people
say you can basically eatwhatever you want, you don't
have to restrict yourself, andso forth, and I believe that
with a few caveats, and so we'regoing to spend some time
(03:04):
tonight talking about what do wedo?
What are some of those foodsthat will help us in that space?
And so, basically, we'retalking about foods to stabilize
blood sugars, foods tostabilize blood sugars.
And so why is it important tostabilize blood sugar?
What are the benefits ofstabilizing blood sugars?
(03:26):
And you'll see there benefits.
One reduced risk ofcomplications.
Remember, it is the high bloodsugar that causes the damage.
Often I go through this withpatients in my office because
they'll say to me oh, my bloodsugar went up and it came back
down.
And I say great, I'm so happythat the blood sugar came back
(03:50):
down, but the fact that it wentup meant that it was causing
damage.
So it's not the down that's theissue, it's the fact that blood
sugar went up in the firstplace, and often the blood sugar
goes up and it goes up high andit stays long.
That's the problem in diabetes.
In fact, if you take a cookieand I always use a cookie, I
(04:13):
don't know why I use a cookie,but that's my example If you
take a cookie and you give it toa diabetic and you give it to a
non-diabetic, both of them willhave a blood sugar response to
the cookie, because that's whatthe cookie is supposed to do.
A cookie is supposed to bebroken down into its component
parts and ultimately it'ssupposed to give it energy.
(04:34):
That's really why we eat.
Now, we eat food for lots ofdifferent other things, but in
terms of nutrition, that's whywe eat.
We eat the cookie.
The cookie gets broken down.
We get energy from the cookie.
Boom done.
The issue with the diabetic isthat their blood sugar goes up
higher and it stays higherlonger.
Because if the blood sugar wentup and came right back down,
(04:57):
just like the non-diabetic,wouldn't be an issue.
So it is the high blood sugarthat causes the problem.
So when we talk about bloodsugar, reducing the risk of
complications is important,because that is one of the ways
or one of the reasons why wewant to stabilize blood sugars.
Okay, number one.
(05:17):
Number two it improves energylevels, having fluctuations,
just wildly fluctuating bloodsugars.
Talk to some of your diabeticfriends.
They'll tell you, because theblood sugars are so widely
fluctuating, they feel tired,because there are times when
they've got too much blood, toomuch sugar running around their
(05:38):
blood and so the body can't useit right and so the body's
making them pee.
And there are times when theblood sugars are low because
it's fluctuating, and we'll seehere in just a minute another
one of the issues that comes upin terms of fluctuating blood
sugars.
But energy levels can dip,energy levels can change, and so
(06:00):
having an even keel, if youwill, gives us a better, puts us
in a better energy space.
Next, better mood and mentalhealth.
So if we're having fluctuationsin blood sugars, then our mood
changes.
Have you ever been near someonewho's having a low blood sugar,
(06:22):
or someone whose blood sugar isfalling, or even someone who may
be on a diet?
Right, that's a whole otherconversation, right?
What are they like?
They're irritable.
Why are they irritable?
Because their energy levels arechanging.
Right, energy levels changing.
Stabilizing blood sugar helpswith weight.
The three pillars decreaseinsulin, suppress appetite and
(06:45):
get rid of as much sugar aspossible.
Why are those three of thepillars?
Those are three of the pillarsbecause as we decrease sugar, we
decrease insulin.
When we decrease insulin, wedecrease weight.
When we decrease insulin, wedecrease appetite.
When we decrease insulin,decrease cravings.
So, weight management that'sanother benefit of stabilizing
(07:07):
blood sugar.
Enhanced physical performance.
This goes along with energy.
It goes along with feelingbetter.
People who don't feel well,don't want to do things.
Often we have people who comein the office and their spouse
will say to them or they'll evensay to me you know, I used to
be this active person, I used toget up and go and do, but now
(07:29):
all I want to do is sit, all Iwant to do is hang out at the
house.
So having better performanceanother reason for having
enhanced or enhancingperformance, another reason for
having better blood sugars orstabilized blood sugar and then
long-term health benefitsOverall.
(07:50):
The health benefits of havingstable blood sugars overall goes
into all the things we talkedabout.
Right, metabolic syndrome,polycystic ovarian syndrome, the
non-alcoholic fatty liverdisease, high blood pressure,
high cholesterol all of thoseimprove if the blood sugars are
stable.
And notice, I'm saying stablenot necessarily just for people
(08:13):
who are diabetics.
Now we're talking specificallyhere for people who are adults
with type 2 diabetes, who wantto put their diabetes in
remission.
But remember, all the thingsthat we talk about, all the
benefits go with all of themetabolic diseases.
So getting stable blood sugars,those are some of the benefits
(08:36):
that come along with thatprocess.
Okay.
So let's walk through it.
Let's walk through it andactually, before we do that, let
me, let me, let me give yousome numbers.
Let me give you some numbershere, really quickly.
So if you go to theInternational Diabetes
(08:57):
Federation, you'll see thatthey'll say to you that right
now on the planet, right now onthe planet, there are 537
million people right now whohave diabetes.
At this moment, 537 million.
Here in the United States it'sover 37 million, but around the
(09:19):
world, 537.
By the year 2030, right, thisis 2024, so six years from now,
that number will change from 537to 643 is the projection.
And then by 2045, not too longby 2045, we're talking about 783
(09:43):
million people.
Now, these are people who arecurrently or who are diabetic
currently, who are projected tobe diabetic over the next 2030,
and then 2045.
We've not even touched thenumber of people that currently
are pre-diabetic, who havemetabolic disease, who have
(10:06):
coronary artery disease, whohave high blood pressure, high
cholesterol, and we can go onand on and on in that process.
So when we talk about diabetesand reversing diabetes, we talk
about metabolic disease.
We're not talking about justsmall numbers, not like five
people here and 10 people thereand a thousand people over there
.
We're talking right now justwith those numbers I gave over 1
(10:28):
billion people on the planet atthis moment who are living with
diabetes or who havepre-diabetes.
And look at the projectionsover the next several years,
even just the next six years,we're talking about going from
537 million to 643 millionpeople Over half a billion
(10:49):
people on the planet.
So why are we so concernedabout diabetes?
We're concerned about diabetesbecause those numbers are
astronomical, and so we're goingto talk about food, and we know
that food is a huge influencerof disease.
(11:12):
Just last week, I did a talk fora men's group in Florida and I
was sharing with them that thethings that we do in our lives
that affect our metabolicdisease are things now that are
(11:36):
what we call lifestyle.
Years ago, people died frominfection or trauma.
You got infected, we didn'thave treatment and so you died.
You got into an accident, youhit your head, somebody hit you,
you fell, you got injured andyou passed away.
That's no longer the case.
(12:00):
Now we're talking aboutmetabolic diseases that are
lifestyle related and, as youhave seen here on the channel,
as we've talked, food plays ahuge component in that process.
There are some places I don'tremember where I saw that, but
you may have seen it as well.
What is it called?
Food as medicine?
That's what's being taught now.
(12:24):
Listen, right, that's what'sbeing taught now.
We're finally realizing, hey,there's this huge component of
food and how it impacts ourmetabolic health.
So, first of all, so what arethose top foods?
Right?
So we're going to go throughthis list, right?
Pretty, uh list of types offoods, types of things we can
(12:47):
give some specifics, uh, inseveral of these categories.
But I want you to beginthinking and go back.
If you remember when we did ourchallenge?
I think that was in april, wasit april?
Um, yes, so our challenge forApril was to come up with a meal
that minimized processed foods,didn't have a whole lot of
(13:11):
added sugar, that was wholefoods, had non-starchy and
starchy vegetables, that had theappropriate portion size, that
had lean meat and lean proteinand healthy fats.
You remember that?
So that was in April.
If you've not already done so,go back and watch our videos and
pull that up.
That's still a challenge foryou, right?
(13:32):
So, as we're going through,it's not that that challenge was
done.
It is an ongoing thing that youwant to do as we move through
the space, as we move throughthe year, as we reverse our
diabetes.
So, number one, what we want todo is we want to talk about the
first group of things, foodsthat will stabilize blood sugars
(13:54):
, and those are the non-starchyvegetables.
Non-starchy vegetables sonon-starchy vegetables, are good
because they are low incarbohydrates and they have a
lot of calories.
Vegetables have a lot ofcalories.
They are low in carbohydrates,they don't have, they're not
(14:17):
packed full of calories.
They're appropriate for wherethey are.
So think of a potato versussome greens.
Now, I could possibly get thesame number of calories from a
potato as greens, but I've gotto eat a lot of greens to get
the same calories.
(14:37):
But that potato, I can eat asmall amount of it and boom,
there's those calories.
And then, of course, the potatohas a higher glycemic index.
Now we've talked around glycemicindex.
We've not done a show here onglycemic index, but that's just
a marker of how quickly yourblood sugar will rise as a
result of eating that food.
(14:58):
So we talk about non-starchyvegetables, low in carbohydrates
and calories.
They're high in vitamins,minerals and fiber, and that
word fiber is going to beimportant for us here as we get
through this conversationMinimal impact on blood sugar
levels.
So when we eat something that'snon-starchy vegetables, all of
those starch or those glycogen,those carbohydrates don't just
(15:23):
flood our system and so, eventhough we may have a rise in
blood sugar, we don't have asbig a rise as if we eat
something that has lots ofstarch and has a high glycemic
index.
The fiber that's in the food, inthe non-starchy vegetable, the
fiber blunts the absorption andit blunts the rise in our blood
(15:44):
sugar.
That's one of the benefits andthat's one of the benefits of
fiber.
So when you eat something thathas a lot of fiber, even though
what you're eating may also havesome carbohydrates, the fiber
that's in it it's almost likethink of like a sponge and it
basically is grabbing onto thecarbohydrates that's in the food
(16:07):
and is preventing it fromspiking up really quickly.
So basically it's sucking thosecarbs into that sponge and it
prevents it from rising asquickly.
And in fact, if you eatsomething that has enough fiber,
the fiber itself will grab someof the carbohydrates that are
(16:28):
in the food and it will take itthrough your body so it does not
get absorbed.
That's the beauty of some ofthe non-starchy vegetables and
then those non-starchyvegetables.
They have antioxidants whichcan reduce inflammation, and we
know that diabetes is also apro-inflammatory disease.
(16:49):
So all those benefits that comefrom the non-starchy vegetables
.
So what are some examples ofnon-starchy vegetables?
One so, bell peppers,non-starchy Broccoli,
non-starchy Spinach and allthose greens, right, turnip
greens and collard greens,non-starchy Broccoli,
non-starchy Spinach and allthose greens, right, turnip
greens and collard greens,non-starchy vegetables, green
(17:09):
peppers or red peppers or yellowpeppers or whatever color
peppers you have.
Right, those are non-starchyZucchini, non-starchy vegetable
and the vegetable that one of myteam members in my office calls
the great imitator, cauliflower.
You guys have seen, here we'vedone cauliflower hair as well.
(17:29):
We did a cauliflower pizza, wedid cauliflower rice, we got
some other cauliflower thingsthat we're gonna do.
So non-starchy Kale, which goesalong with spinach and greens.
We've got cucumbers and, ofcourse, tomatoes.
Those are all non-starchyvegetables and they give you all
the benefit the fiber, thenutrients.
Now, one of the things that Ilike about the vegetables and
(17:53):
remember, we're talking aboutwhole vegetables, whole foods is
that not only are you gettingcarbohydrates, the minerals and
vitamins, but you're alsogetting some liquid, some fluid,
and that's one of the benefitsof whole foods.
So, non-starchy vegetables.
How can I incorporate some ofthose into my diet?
(18:14):
Incorporate some of those intomy diet.
You can incorporate them insalads Most of the non-starchy
vegetables that you will findout there.
You can actually just chop themup, cut them up, drop them into
a salad Very easy, simple wayof getting those in.
You can do a stir fry, not alot of fat.
(18:38):
I was talking to my wiferecently and she was asking me
to cut back on the amount of fatthat I use because I use oil.
Yeah, so when I do my curryyou'll see.
But yeah, but cutting back onsome of those also.
Not just we're talking aboutfat, of carbs, we're also trying
(19:01):
to be healthy in other ways.
But we can do stir-fried.
So add a mix of vegetables andfry them together.
Now I put on here snacks, butyou will hear me say, and you
will see me say, and actually Iwas tempted not to even add it
because I don't believe insnacks Because if you're doing a
(19:23):
good job of your diet, thenthere should be no reason to
have a snack.
Now you can choose to havesomething because you're adding
a function, you're adding anoccasion.
That's okay, but not a snack.
As a rule, people say, okay, Ihave an afternoon snack.
There's no reason to have anafternoon snack if you're doing
a good job of doing nutrition.
(19:44):
And then sides, right.
So you can steam vegetables,you can broil vegetables, you
can roast vegetables and you canuse them as a side dish to the
main meal that you're having.
So great ways of getting thosenon-starchy vegetables in Whole
grains.
Now, this one is a.
(20:05):
This is where some of theargument comes in right, grains,
because they are carbohydrates,and I want to say that that's
why we're talking about wholegrains, as close as possible to
the original when they weregrown With that in mind.
(20:29):
So, whole grains, we want touse whole grains.
They're rich in fiber Greatright, because we just talked
about fiber and the fiber slowsdown the absorption of
carbohydrates that are in thefood itself, and then they
provide essential nutrients suchas B vitamins, iron, magnesium
and so forth.
So, whole grains.
When I talk to people, theysaid should I get this bread
(20:54):
versus that bread?
And I'll say to them well,which one is less processed?
Now, an interesting thing that Iwant, one interesting thing I
want to point out for all of ushere in the community, as we're
talking about being healthy, aswe're talking about reversing
diabetes, as we're talking aboutwellness, everything that we do
(21:16):
is relative.
What do I mean by that?
That means that if the onlything you have access to is food
and we've talked about fooddeserts and so forth then the
thing that you eat is where youare.
(21:39):
I can't step into your spaceand say to you hey, you should
be eating X, y and Z.
If you don't have access to X,y and Z Now, if I bring it to
(22:05):
you, or we improve the process,or we improve the environment,
or all of a sudden we haveaccess to it, then we now change
what we do to be healthier.
I want to make that point toeveryone in the community.
We move as a group together interms of our knowledge, but
there are places where peopledon't have access to all the
things that we're talking about,and if they don't have access,
(22:25):
then they do what they do inthat space until something is
better.
That's why advocacy is so bigwe talked about several weeks
ago.
We talked about cleaning upyour environment, cleaning up
your home, cleaning up your job,cleaning up the community in
terms of food, and our job is tobecome involved, get involved
so that we can help other peoplethat may not have the benefit
(22:49):
of being able to hop in a carand drive down the street, but
drive to a farm or hop in a carand drive to a place where
they're getting fresh fruits andvegetables.
Okay, let's make sure that wekeep that in mind.
So, whole grains so it providesall those benefits.
(23:10):
Well, what are some grains?
What are some whole grains?
So quinoa all right.
Bulgur wheat my mother-in-lawdoes that farro oats, whole
wheat barley.
And I mentioned to I don't knowif I did it here on the show or
I was talking to my group ofguys last month and I was
(23:33):
telling them the way that foodis processed the wheat is
processed, the grains areprocessed.
Now they are so fine.
Yesterday we went to NashvilleShores as I was selling you and
of course there are peopleeverywhere.
And what were they eating?
They were getting those funnelcakes.
All right, remember, you guysknow what funnel cakes.
(23:55):
And on top of the funnel cakes,what are they putting?
Yeah, they're putting thepowdered sugar.
Well, if you compare the speedwith which your blood sugar
rises if you're eating powderedsugar versus if you're eating
the granulated sugar, then theblood sugar spikes up a lot
(24:18):
faster with the powdered sugarbecause it's much smaller and
the surface area is larger, andso it just sucks into your body.
It's the same thing with theprocessed grains the finer we
grind it, the more easily itgets incorporated into our body
and the bigger the spike in ourblood sugar can go.
(24:39):
And because you're grinding itthat finely, then you don't have
the benefit of the fiber,because you've destroyed the
structure.
You've destroyed the fiberstructure, and so it just gets
sucked in, gets absorbed rightinto the system.
That's why we talk so muchabout whole foods, whole foods,
(25:00):
whole foods, whole foods.
So those are your whole grains.
So where can you use this?
Well, one breakfast oatmealtopped with nuts, quinoa salad
with some vegetables.
That's for lunch, for supper,brown rice or barley and a side
(25:22):
dish with lean protein andvegetables.
And then you'll see, I've addedit again, right.
And for those of you who areneeding to do this, we have put
a snack there, right, wholegrain crackers with hummus, or a
slice of whole grain toast withavocado.
If you're going to do that, Iwould much prefer just the
(25:44):
avocado or the hummus.
Right, get rid of the toast.
Get rid of the toast.
Get rid of the toast, alright.
So whole grain, so lean protein,lean protein, and so lean
protein helps to and once again,we're talking about stabilizing
blood sugar.
That's what we're talking about.
(26:04):
What are the foods that we caneat to stabilize blood sugar?
Now, if we go back to thevegetables, there are vegetables
you can eat that are justhighly starchy.
There are grains that you eatthat are highly starchy.
What I'm suggesting is, even aswe're eating within those
(26:26):
categories, that we pick thethings within the category that
will give us a less vibrantspike in blood sugar.
Because when the blood sugarspikes, what has to happen?
We either have to take insulinor the body has to make insulin.
When insulin comes out, insulinis a storage hormone, so your
weight goes up.
(26:47):
When insulin comes out, insulinstimulates storage hormone, so
your weight goes up.
When insulin comes out, insulinstimulates the appetite, so you
start eating more, and whenthat happens, the blood sugar
skyrockets because now you'reputting in more carbohydrates.
Remember the pillars Suppressinsulin, decrease insulin,
suppress appetite and get rid ofas much sugar as possible.
Those are the pillars ofreversing diabetes.
So lean protein, so lean protein.
(27:08):
So lean protein helps to slowdigestion and absorption.
Protein in general.
Right, we'll add the lean wordthere in just a minute.
So it helps to slow theabsorption of carbohydrates.
So if you eat something that'spurely carb, guess what?
Your blood sugar goes up.
But if you eat something thathas carbs, that has some protein
with it, it doesn't go up asquickly.
It prevents blood sugar spikes,which is what we just talked
(27:33):
about.
It promotes satiety.
Hey, hey, hey, hey.
I love this one.
Often we'll have people come tome at the office and we'll say,
hey, I've got to have somethingto eat on my way home, or I get
so hungry in the afternoon andI'll go through with them and
say, okay, tell me the thingsthat you ate today.
Well, first I ask them what isthe difference between hunger
(27:57):
and appetite?
Right?
So, because we all need to knowthat difference between what it
feels like to be hungry andwhat appetite is.
So once we've had thatconversation, okay, tell me the
things that you've eaten.
And so they'll go through andthey'll say well, I have a pot
tart for breakfast, I had asandwich for lunch with you know
some sandwich meat, and I had asalad.
(28:19):
And then I'm going to go homeand tonight we were supposed to
have whatever, but I was sohungry that I just stopped off
and I bought whatever.
Well, if you think about whatthey just described, that they
ate, there's not a lot ofprotein in that, and one of the
(28:39):
reasons that they feel hungry isbecause there's nothing in
their body to satiate them.
So eating protein gives you thefeeling of satiety, so feel
like I'm not hungry, that I'msatisfied.
And that's one of the mistakesthat we often make as we are
moving into the wellness andhealth space.
(29:02):
Everybody thinks that they'vegot to eat like they've got to
pound the salad.
That's great, but if you're notcareful, then you're cutting
back on protein in that processand so now you feel like you're
hungry all the time.
Of course, we have to learnwhat it is to be hungry and not
(29:24):
be hungry, but that's anotherconversation.
Okay, all right.
So, yeah, so Promosa's tiny,and then it reduces the
likelihood of overeating.
Same thing, right, because ifI'm full, if I'm feeling full,
then not an issue.
So I've told people beforethey'll say to me, hey, I'm
cutting back on my food.
I say, what do you eat?
What did you eat for supper?
(29:44):
And they'll tell me oh, I ate achicken breast and I had some
broccoli.
I said when you go home ortomorrow, have another, have a
second chicken breast.
And they'll say why.
I said because you didn't eatenough to be satiated.
Right, and that always blowstheir mind because they're like
(30:06):
man, you're telling me to eatmore.
Yes, I am.
Now, most of us don't have toeat more, right, because we have
.
We do have some.
We do have some storage, okay,so here's some plant-based
protein, right?
So we're gonna do plant-basedand then animal-based.
So plant-based protein,chickpeas, lentils I love, those
(30:27):
are my, two of my.
So plant-based protein,chickpeas, lentils I love, those
are two of my favorite.
Actually, right there.
Chickpeas and lentils Like, whenI was growing up, we had
chickpeas called chana, which iswhat we call it.
We had chickpeas all the timein lots of different ways it was
stewed, it was baked, it wasboiled, it was souped, any way
that you could think aboutchickpeas, we did it.
And then lentils.
(30:50):
My wife makes an amazing stewedlentil where she puts all kinds
of vegetables in there, and,yeah, we're not gonna get her to
make me some.
You think I can get her.
Hey, honey, are you watching,right?
So lentil, bulgur, tofu we lovetofu at my house and you guys
saw, we did a show, uh, severalweeks ago, where we where we
(31:12):
cook, uh, tofu, edamame, blackbeans.
I love that.
As a matter of fact, um, whenwas it?
That's what I was using at onetime to break my fast at the end
of my extended fast.
Now I've changed to do otherthings.
I think I'm going to actuallygo back to using beans because,
(31:34):
yeah, maybe we'll talk aboutthat this week and then tempeh.
So these are plant-basedproteins.
Once again, we're talking aboutfoods that will stabilize the
blood sugar, foods that willstabilize the blood sugar,
because, remember, it's the highblood sugars, the fluctuations
in blood sugar, that are theissues for us.
(31:56):
When we fluctuate, we have moodchanges.
When it fluctuates, we feelhungry.
When it fluctuates, we havethose cravings.
When it fluctuates, we havethat sense of fatigue and
tiredness.
So we want to stabilize bloodsugar.
We want to have as normal, asconsistent a blood sugar as
(32:17):
possible.
Now, is it ever possible toconsistently have the number the
same?
No, it's not going to be theexact same, but as much as
possible we can do that.
And then, if we talk aboutanimal-based protein, of course,
turkey, fish, eggs, milk cheese, skinless chicken breast,
(32:40):
yogurt, right, and I can keepgoing.
I just stopped as I was puttingthe list together.
So these are some of theproteins that we can have
Stabilizing blood sugar.
And then berries and fruits.
Now, in terms of berries andfruits, everybody has been told,
(33:09):
or people are understanding,that because berries have sugar
in them, carbs, then theyshouldn't eat them as diabetics.
That is not the case.
In fact, if you say to me, hey,should I eat that piece of
bread or should I eat this berry, I'm going to tell you to eat
the berry, because the berry haswhat?
(33:31):
Vitamins, minerals, fiber.
It has carbs, of course, andthen it has fluids, it has
liquid in there, so thatcombination makes it healthier
than some other choices.
And notice, I'm saying fruitsand berries, right, because the
(33:54):
berries are.
Well, let me back up.
We want to choose berries, wewant to choose fruits that have
lower glycemic index, becausethere are some you can get that
are like huge, and that dependson the type of fruit.
It is Because we've geneticallyengineered several of our
fruits.
Now I'll tell you, I love somegenetically engineered fruits.
(34:16):
I got to be honest Because Idon't like things that have all
kinds of seeds, some of them andso, yes, I do eat those.
They are good, right, yeah,tell the truth.
But, yeah, so, as you're talkingabout different berries,
remember, just because you'rediabetic or just because you are
(34:38):
struggling with weight or justbecause you're struggling with
metabolic disease, does not meanthat you can't have berries,
you can't have fruits.
You just have to be selectivein the fruits that you have.
So, fruits with a low glycemicindex they release sugar more
slowly into the body andremember that is a big theme.
You've heard tonight the rateat which your blood sugar rises.
(35:00):
So those low glycemic indexfruits are better than some of
the others, right?
So they release it more slowlyinto the bloodstream and this
helps to maintain stable bloodsugar, and that's what we're
talking about.
How do we stabilize bloodsugars?
Yes, okay, and so what are somefruits that we can have?
(35:20):
So, berries, yes, berries,berries, berries, blueberries,
pears, peaches, oranges.
And when I was talking aboutgenetically engineered fruits,
the citrus family of fruits isprobably one of the largest
genetically engineered group offruits that are out there, but
(35:44):
we won't get into that tonight.
We won't get into that tonight,okay, um, strawberries,
raspberries, apples.
Now I'll tell you.
I've seen some apples that arelike yay, big.
I'm like where did that applecome from?
Is that a, is that a pumpkin?
Or okay, all right, so that'sprobably one of those
genetically engineered apples.
And whenever we're talking aboutall foods, but specifically
(36:06):
when we're talking about allfoods, but specifically when
we're talking about the fruits,you want to make sure that you
are having an appropriateportion size.
Remember, we talked about ourchallenge for the month of April
of creating that meal.
One of the points that we hadin there was the appropriate
portion size.
Because I'll tell you, if I eatgrapes and that's one of my
(36:28):
weaknesses, and a lot of thosehave been engineered as well
when I eat grapes I don't gointo the bag and take out
because they say is it seven toten grapes?
That's a serving man.
If I put my hand in that bag ofgrapes, when it comes out it's
coming out with more than 7 to10 grapes.
(36:53):
So portion sizes are veryimportant because we've gotten
so used to eating a largequantity that sometimes our
brain doesn't quite registerthat what you just ate was two
portions or three portions orfour portions sometimes, and
(37:13):
that's just a snack y'all aswe're getting ready to eat our
meal.
Oh, let me go grab some grapes.
Well, you've eaten two portions.
Three portions, that's 45 gramsof carbs, that's an entire meal
, right there.
And then, oh, I had a snack.
Now let me go eat the meal.
Well, guess what?
You ate a meal and now you'reeating a meal again.
(37:37):
So portion sizes very important,as we're talking about fruits
everything in general, butfruits in particular.
And then variety.
Make sure that you're having avariety of fruits, because the
variety gives us all of thebenefits of the various
nutrients and the vitamins thatare in them, and the lycopene
and other components.
A lot of them have antioxidantsin it, and so don't just pick a
(38:01):
fruit and say, okay, that'swhat I'm eating all the time.
Find the variety, and this is agreat time to learn about
different fruits, differentfoods in general, right, because
sometimes you may not eat a lotof the non-starchy vegetables
that we talked about, or some ofthe whole grains we talked
about, but now you can go backand you can do that, or even
(38:21):
some of the protein that wetalked about.
And then nuts and seeds.
Now this one is.
I've got to be very carefulwhen we talk about portion sizes
.
This is mine right here.
Who knows, who knows If youdrop it in the comment real
quick.
Who knows what my two nuts are?
What are they?
(38:43):
Drop it in there for me realquick.
This is a place I have to becareful, because if I'm not
careful, I went to the grocerystore and I bought two cans.
I don't know why I bought two,but I come out of my subdivision
(39:07):
, make a left and drive maybethree-quarters of a mile and
make a right.
That's where the grocery storeis.
And so I bought these two cansof nuts, and they weren't the
tiny ones you know.
Sometimes you get the plantersand they're like the half can.
No, this was like the full can.
(39:36):
And from the time I drove atthe grocery store and made it to
my house, I had already eatenhalf of the can.
Right, cause, I just kept boom,boom, boom, boom.
It was.
It was amazing.
Yes, yes, yes, almonds andcashews.
That's my thing right there.
Almonds and cashews, y'all.
Oh, it is, it is, it is great.
Hey, you want to hear something.
So I went to the grocery so soI've been trying to to to manage
(39:57):
those, and so I went to thestore and so I've I've I've kind
of sub sublimated it, and so Ibuy peanut butter, right, so I'm
not eating the whole can.
So I buy peanut butter, right.
So I'm not eating the whole can, so I buy peanut, so I get a
spoon of peanut butter, and thatusually does it.
And I went and I made themistake of looking for almond
butter.
I made a mistake of looking foralmond butter and I brought the
(40:20):
almond butter home and it hasbeen like almond butter, like
fiend craziness here at thehouse, all right.
So nuts excellent source ofhealthy fats, protein and fiber.
So it has all those in it andit slows the digestion and
provides sustaining energy.
So nuts are a great source offat, of protein, of fiber.
(40:44):
Now here's the thing when wetalked about having them as
close as possible to theoriginal, if we really are
following that fully, then itwould be kind of going and
getting the raw nuts, which Idon't do.
I know my wife sometimes wouldbuy them and eat those.
(41:09):
Now I like a little sea salt onmine and it is a thing.
So just work with me, just workwith me, don't judge me.
So that's where we are.
So it's always a process.
Okay.
So what are some nuts, almonds,walnuts?
Okay, that says peaches in it,but that shouldn't say that.
It should say sunflower seeds,it should say sunflower seeds,
it should say chia seeds, itshould say flax seed, it should
(41:31):
say pumpkin seed.
Look at that.
All of those are places whereyou can get the benefit, and you
can sprinkle this on top offood, right toppings, you can
bake with it.
That's a good place.
If you make your own bread ormake your own, you do baking,
put the nuts in it, and so thatallows you to get some fiber
(41:54):
back into whatever you're doingRight.
So great place, a great placeto do that.
And then fermented foods.
Fermented foods Now, this is aninteresting one for us here in
the West, because there are afew things that we eat that are
fermented, but not a whole lot.
As a matter of fact, a lot ofus, when we taste it or we smell
(42:15):
it, we're like, hey, I'm notdoing that right.
So they contain probiotics thatsupport gut health.
If the gut is not healthy, thenwe can run into lots of other
problems.
Not healthy, then we can runinto lots of other problems.
So a healthy gut microbiome isassociated with improved insulin
sensitivity and better bloodsugar control.
(42:35):
So if we can keep the guthealed or keep it working
properly, then we get benefit,all right.
So things like yogurt, kefir,sauerkraut I love sauerkraut
because I'm from New York andhot dogs, right, sauerkraut,
kimchi.
Now I'll tell you, years ago Itried making some kimchi and I
(42:56):
didn't do a good job, and so I'mkind of easing back into kimchi
.
It's not something that I goand grab right now If you know
how to good recipe and I didndidn't do a good job and I got
sick.
Miso, tempeh and kombucha thoseare all things that you can
have, right.
So fermented food.
(43:16):
So yogurt you can haveunsweetened varieties.
Sauerkraut, of course, andkimchi use those as condiments
on the side.
Miso you can incorporate thoseinto soup, miso soup.
Tempeh you can use as a proteinsource.
(43:37):
So all of these things thatwe're talking about is how do we
stabilize blood sugars?
And then spices and herbs andthis one actually I think we're
going to come back and do a showwhere we actually talk about
this but certain spices andherbs and I want to and this one
actually, I think we're goingto come back and do a show where
we actually talk about this butcertain spices and herbs have
properties that can helpregulate blood sugar levels, and
mainly they do this becausethey help to improve insulin
(44:01):
sensitivity.
So things like cinnamon, whichis an insulin sensitizer,
turmeric or curcumin, ginger,bitter melon and chromium All
(44:22):
things that you can use in termsof sensitizing the body.
And so, sensitizing what doesthat mean?
That means that if your bodymakes insulin, or if you're
taking insulin from the outsideand I'm using this as an example
, this is not the science of itbut let's say you take one unit
of insulin from outside, take ashot, or your body makes one
(44:45):
unit of insulin, then theinsulin sensitizers make that
one unit look like a lot more,so that you don't have to take
that much more, or your bodydoesn't have to produce that
much more.
That's what a sensitizer is itmakes your body more responsive
to the insulin that's already onboard or the insulin that
(45:05):
you're taking, so you don't haveto take as much Insulin
sensitizers and, like I said,this is one group that will
probably come back and do a showon using these, because I think
it's worth having aconversation.
(45:30):
And so the direct link betweenfood, blood sugar and diabetes
underscores the importance ofmaking informed dietary choices.
We educate and the education isto provide the information, and
(45:51):
then now we take that and we goand we implement it.
That's the empowering.
So, understanding how foodworks, understanding what the
point is of managing diabetesand blood sugars.
Reversing diabetes, because,even as you are even diabetes
and blood sugars.
Reversing diabetes, because,even as your blood sugars are
(46:12):
better, even as your bloodsugars are better in terms of
reversing diabetes, when you eatfood, you want to make
intelligent choices.
That's why, at the bottom ofone of those slides you saw, it
said right, variety and portions.
Variety and portions, becauseif you sit down, even when your
(46:36):
diabetes has been reversed, ifyou sit down and you're like
gorging on 5 gallons of icecream, guess what's going to
happen to your blood sugar andyour body?
Now that the body is beinghealed right, and once again, I
need to write these down, asyour body is being healed right
now, some of you are findingthat there are foods that you
(47:00):
have not been able to eat in thepast.
But now that your body ishealing, you're able to eat them
without getting that spike inblood sugar.
Right, that's the beauty ofwhat we're doing.
But if you continually tax thebody over and over and over and
(47:22):
over, right, guess what?
You're basically walking itback into the process of being
unhealthy again.
Now, I'm not saying that youcan't ever eat chips or ice
cream, right, like this weekendI said, we went to Nashville
Shores and I had one bag ofchips, two bag of chips,
(47:44):
watermelon, potato salad,broccoli salad, another bag of
chips, right?
And so this is a great place.
Actually.
Let's do that right now.
So you guys, you guys can see,because I, because, because this
is this is this is beautiful tome, okay, so let's hop over and
(48:04):
let's take a look at.
So this is what my blood sugaris right now, and I'll show you
the actual, an actual graph ofthe report here in just a minute
.
But this is just today.
This is why blood sugars arerunning since midnight last
night to right now and, if Ilook at my Dexcom, right, so
(48:26):
that's what has been runningtoday.
But what I want to do is I wantto go back, I want to go over
and let's take a look at thereport.
All right, I want to go overand let's take a look at the
report.
So let's hop over and I want totake a look at the report,
(48:47):
because what I want you to knowis that, as you guys are out
there doing this, I'm living itwith you.
I'm living it with you, right,I'm living it with you.
So, let's see, let's grab thisscreen here, let's do this one,
Okay, okay.
So you'll see my average bloodsugar right there for the last
14 days 102.
(49:08):
I'm in target 91% of the timeand target range is anywhere
from 70 to 180.
My glucose management indicatoris 5.8, so that means that if I
get my A1C, then I would expectit to be 5.8.
Okay, and in fact, when we gotlabs several weeks ago, if you
(49:30):
recall, let's see where was that?
Right in the middle of thescreen.
There you'll see, this is myblood work and my A1C was 5.8,
right there in the middle.
So, but let's hop over andlet's take a look at the actual
graph.
Let's take a look at this one.
Hold on a second, alright,alright.
(50:03):
So let's scroll back and let'slook at.
Let's see, so thursday, sofriday, okay, so friday, that's
what my blood sugars did.
And so broke the fast fridayevening and then started eating,
and so look at that.
So that's saturday.
Into the saturday um, so wewent from down into the 70s and
(50:24):
80s and up into the 120s, 130s,140s, so not not bad, right?
So I love that.
And then into sunday now.
So, so Sunday is the day wewent up to National Shores, and
so 120s, 120s, 150s you saw thatthere.
And so we're driving in the carand I got a bag of chips in my
(50:45):
hand, 140s, 130s.
And we get there and I had somepotato salad and look at that,
right up to 190, like, my bloodsugar has not been upwards of
180 in weeks, right, and so cameback down and look at that,
look at, look at the speed withwhich that happened.
(51:05):
Let me tell you, prior to newyear, new you, if that blood
sugar had gone up to 190, itwould have kept going and it
would have stayed up higher forlonger.
But look at that.
So it went up, and then, let'ssee, that's five o'clock, when
it got to the peak, and then by,let's see five, six o'clock,
(51:30):
seven o'clock, by seven o'clock,it's 140.
And by eight o'clock, so threehours later, it's 114.
Okay, and of course I came homeand I had something else.
What did I eat?
By the way, I don't evenremember what I ate, right here,
(51:53):
right.
So I want you to look at what'sgoing on with the blood sugar.
And then, of course, today Ihave not eaten.
I haven't eaten anything sincelast night, by the way.
So now we're down to 100.
So if I continue, if Icontinued eating those bags of
chips and chips and chips andchips and chips, which you can
(52:13):
eat chips you can eat watermelon, you can eat ice cream, you can
eat cookies right, we'll comeback and talk about that.
But the point here is not tosay just go eat what you want.
What I want to make a point ofis, if we tax the body
continually after we have healedit, we're basically causing
(52:36):
damage again.
So it's okay, if you want tohave some chips, go ahead and
have them.
Your body is going to nowrespond in a way that brings
that blood sugar down, and thenyou've got to say, okay, it did
a good job right now.
So I'm not going to keep doingthat today, but what happens is
often we eat it and the bloodsugar goes up, and then we keep
(52:59):
going on and on and on and on.
So important, important,important, important to
stabilize those blood sugars,because if we don't, then we
have those spikes and have allthe complications in terms of
putting on weight, cravings,feeling like we're hungry all
(53:20):
the time, and so forth.
So stabilizing those bloodsugars really does help.
So, as you're thinking aboutthe foods that you're going to
eat and remember this was notintended to tell you that foods
other than the things we talkedabout cannot be eaten, was not
intended to tell you that foodsother than the things we talked
about cannot be eaten.
But, as you're putting yourmenu together, these are things
(53:42):
that you can put on that menu toknow that, okay, these are
going to help to stabilize myblood sugar.
Now, one point that I want tomake is that this is what is
supposed to stabilize your bloodsugar, but some of you may find
that there is a food that's onthe list, or a food that is a
non-starchy vegetable thatraises your blood sugar much
higher than you would anticipate.
Or there's a food that we say,or people say, should not be
(54:07):
good for you in terms of bloodsugar, and when you eat that,
nothing happens to your bloodsugar, and when you eat that,
nothing happens to your bloodsugar.
So you will have to alsoexperiment, because each of us
is different and our bodiesrespond to different foods at
different times in differentways.
You remember the show that wedid.
We said you can eat somethingin the morning and you eat that
same thing in the afternoon andit has a totally different
(54:30):
response.
Yeah, and so, as we go throughour reversing process, as we go
through our reversing process,how do we work here on the
channel?
Well, we educate, we empowerand we encourage.
We educate by providingeducation.
The shows, the blogs, thepodcasts, all of that is with
the idea of changing our thoughtprocess, changing our vision,
(54:51):
making a mindset change.
If we're going to change, we'vegot to improve.
If we're going to change, ifwe're going to have success,
then we've got to change ourthought process.
Education we empower with allthe tools that we learn here on
the channel the heat model,emotional intelligence, how to
(55:14):
create a meal, how to adjustmedication All those are tools
that allow us to put the thingsthat we're learning into
practice.
And then we encourage byproviding a community In our
community.
I love the community that we'rea part of the growth that we're
having, the interaction thatyou guys have.
I love seeing you in this space.
We educate, we empower and weencourage.
(55:35):
The HEAT model is a model thattalks about the things that can
push us off of our plan.
It is one of the tools thatwe've learned here on the
channel and in this space.
We eat because of habits,emotions, access and taste.
Habits, emotions, access andtaste.
We eat because of the habitsthat we formed.
(55:55):
We go to the movies and we eatBecause that's what you do at
the movies.
We sit down with the family toplay games and we grab some
popcorn.
We go to the ball game.
I'll tell you where did I go.
I went to the movies and I'msitting in the movie Watching
the movie and it didn't dawn onme that I had stopped at the
counter, gotten popcorn untilI'm saying oh wait, a minute,
(56:17):
I'm eating.
It was automatic.
We eat because of habits.
We eat because of emotionsHappy, sad, depressed, bored,
tired, frustrated.
When emotions happen, if we'renot careful, those emotions can
push right through our decisions.
(56:38):
It's kind of like going on aroller coaster and we get to the
pinnacle, the top of thatroller coaster.
Let me tell you, it doesn'tmatter what you do when you're
up there.
You can scream, you can shout,you can grab on, you can fuss,
you can cuss, you can rattle,you can jump up and down, but
that rollercoaster car is comingdown the other side and often
(57:01):
in our lives we allow ourselvesto go up the rollercoaster, the
emotional rollercoaster, and weget to the pinnacle, we get to
the top and then we try to stopit.
That's not the place to stop it.
The place to stop it, the placeto manage it and deal with it,
was down here, because once itgets up there, it's going over
and it doesn't matter whatdecision you've made.
(57:23):
If those emotions are strongenough at that top, yeah, the
decision that you made will becrumbled or crumpled.
So we eat because habits,emotions.
We eat because of access.
There are some things I can'tbring in the house anymore.
I know that about myself,because if they're here, it
(57:46):
doesn't matter.
If I've made that decision, I'mgoing to eat it.
And particularly if I'm uptired and frustrated and
whatever those emotions are,yeah, it's getting eaten.
And then taste.
We eat because of habits,emotions, access and taste.
And taste is one of thoseincredible ones, because I want
to say to you we're neverchasing the food.
(58:09):
People say, oh, I love thisfood, or I love the way that
tastes, or I love that.
It's not the food, it is whatthe food does for us the calm
that it brings over us, thebalance that it seems to give,
the memory, that it triggers theplace that it takes us back to.
That we thought was a good spot.
(58:31):
The taste the perfectcombination of fat, of salt and
sugar.
That's the bliss point in thefood.
And when you eat it, it takesyou to a spot that's what it's
designed to do.
So we eat because of habits,emotions, access and taste.
(58:53):
And then here on the channel,our call to action is this Join
the challenges.
Don't just let these shows besomething that you listen to
that sit on the shelf.
Join the challenges here.
Each month we have challengesthat we do.
In the month of January, it wasto figure out your why.
Why are you doing the thingsyou want to do, or why do you
(59:15):
want to do the things in termsof your health?
In the month of February was tobegin learning how to fast,
work your way to be able to fastfor a 24-hour period once a
week.
In the month of March, figureout which of the heat model was
yours.
I'll tell you mine.
I've got two of them.
It is emotions, access andtaste.
So eat E-A-T.
(59:36):
Those are my three, those arethe ones that hit me, those are
the ones I struggle with.
What's yours?
Figure that out so that you cannow deal with it, you can
harness it and you can make somedecisions.
In the month of April, it wasto construct a meal that fit
these parameters non-processed,no added sugar, whole foods,
(01:00:02):
non-starchy, starchy vegetablesthat had appropriate portion
sizes, that was tasty and thathad lean protein and healthy
fats and lean protein.
Remember, we did a show wherewe learned how to create a
seven-day menu, create a meal.
That was one of the challenges.
And then last month it was tomentor.
(01:00:24):
Find someone to mentor, findsomeone to teach this process to
, that you can come alongsidethat, you can help in the
process.
Don't just let this be on theshelf.
As we mentioned tonight, thereare over 1 billion people on the
planet right now who aresuffering either from diabetes
or prediabetes.
You can be the voice of change.
And then this month was to makesure that you are getting with
(01:00:49):
your healthcare team and gettingyour labs checked.
We did a show several weeks agoon what labs you need to be
looking at.
Make sure you're doing that.
If you've not already done so,get out there and do that this
month.
Getting the information is veryimportant.
Sometimes we say we don't wantto know.
Yes, you do want to know,because there are things that we
(01:01:09):
can catch.
If we catch them early, then wecan make changes and we can
help to improve health.
Catch them early, then we canmake changes and we can help to
improve health.
When we just talked in ourthought of the day that we are
adults, consequences andbenefits are ours, but we get to
make the choice on what we doand where we go and how that
gets improved.
This is Dr Dwayne Wood, that'sWood with an E, the E stands for
(01:01:32):
endocrinology.
Here on the channel, I educate,I empower and I encourage you
to take charge of your health,take charge of your life, avoid
complications and go to the nextlevel, creating the life you
always wanted.
And for this year y'all NewYear, new you, thank you.
So if we're going to be healthy, if we are going to
put our diabetes in remission,then we've got to know a little
bit about how to stabilize bloodsugars.
Remember, our three pillars aredecrease insulin, suppress the
appetite and get rid of as muchsugar as possible, and often we
see fluctuations in our bloodsugars.
(00:21):
I know, I see it and you'veseen it, as you've watched me
look at my monitors and share myblood sugars with you.
And so tonight what we're goingto talk about is what are those
foods, what are the things thatwe can eat that help to
stabilize blood sugars?
In fact, when we put ourdiabetes in remission, we're
still going to be eating thingsthat can cause spikes in blood
(00:42):
sugars.
How do we manage that?
That's what we're talking abouttonight.
If you're new to me, I'm DrDwayne Wood, that's Wood with an
E.
The E stands for endocrinology.
Here on the channel, I educate,I empower and I encourage you
to take charge of your health,your life, avoid complications
and go to the next level.
We're creating the life we'vealways wanted, and in this year
2024, our new theme is New YearUU.
(01:06):
So yesterday we went toNashville Shores and I finished
(01:32):
my fasting on Friday.
You guys saw that and over thecourse of the next few days kind
of did a fairly good job ofmonitoring food and food intake.
And then y'all got in the carand headed up to Nashville
Shores and was with all the kidsand all of the excitement that
(01:54):
was there, and there's this bagof chips that hopped into my
hand and then I got that one bagof chips and then out there
they had chicken, they hadwatermelon, they had potato
salad, they had broccoli salad,they had some other things, and
(02:17):
so over the course of the day Ikind of watched my blood sugars
climb and we'll take a look herein just a minute so you can see
what they did climb and we'lltake a look here in just a
minute so you can see what theydid.
But as we have been talkingabout reversing diabetes, as
we've been talking about what dowe do for people who are not
diabetic and improving theirmetabolic disease?
(02:41):
The question that I get askedoften is what do I eat?
And you'll see, across theinternet there are a lot of
people that propose differentthings to eat and some people
say you can basically eatwhatever you want, you don't
have to restrict yourself, andso forth, and I believe that
with a few caveats, and so we'regoing to spend some time
(03:04):
tonight talking about what do wedo?
What are some of those foodsthat will help us in that space?
And so, basically, we'retalking about foods to stabilize
blood sugars, foods tostabilize blood sugars.
And so why is it important tostabilize blood sugar?
What are the benefits ofstabilizing blood sugars?
(03:26):
And you'll see there benefits.
One reduced risk ofcomplications.
Remember, it is the high bloodsugar that causes the damage.
Often I go through this withpatients in my office because
they'll say to me oh, my bloodsugar went up and it came back
down.
And I say great, I'm so happythat the blood sugar came back
(03:50):
down, but the fact that it wentup meant that it was causing
damage.
So it's not the down that's theissue, it's the fact that blood
sugar went up in the firstplace, and often the blood sugar
goes up and it goes up high andit stays long.
That's the problem in diabetes.
In fact, if you take a cookieand I always use a cookie, I
(04:13):
don't know why I use a cookie,but that's my example If you
take a cookie and you give it toa diabetic and you give it to a
non-diabetic, both of them willhave a blood sugar response to
the cookie, because that's whatthe cookie is supposed to do.
A cookie is supposed to bebroken down into its component
parts and ultimately it'ssupposed to give it energy.
(04:34):
That's really why we eat.
Now, we eat food for lots ofdifferent other things, but in
terms of nutrition, that's whywe eat.
We eat the cookie.
The cookie gets broken down.
We get energy from the cookie.
Boom done.
The issue with the diabetic isthat their blood sugar goes up
higher and it stays higherlonger.
Because if the blood sugar wentup and came right back down,
(04:57):
just like the non-diabetic,wouldn't be an issue.
So it is the high blood sugarthat causes the problem.
So when we talk about bloodsugar, reducing the risk of
complications is important,because that is one of the ways
or one of the reasons why wewant to stabilize blood sugars.
Okay, number one.
(05:17):
Number two it improves energylevels, having fluctuations,
just wildly fluctuating bloodsugars.
Talk to some of your diabeticfriends.
They'll tell you, because theblood sugars are so widely
fluctuating, they feel tired,because there are times when
they've got too much blood, toomuch sugar running around their
(05:38):
blood and so the body can't useit right and so the body's
making them pee.
And there are times when theblood sugars are low because
it's fluctuating, and we'll seehere in just a minute another
one of the issues that comes upin terms of fluctuating blood
sugars.
But energy levels can dip,energy levels can change, and so
(06:00):
having an even keel, if youwill, gives us a better, puts us
in a better energy space.
Next, better mood and mentalhealth.
So if we're having fluctuationsin blood sugars, then our mood
changes.
Have you ever been near someonewho's having a low blood sugar,
(06:22):
or someone whose blood sugar isfalling, or even someone who may
be on a diet?
Right, that's a whole otherconversation, right?
What are they like?
They're irritable.
Why are they irritable?
Because their energy levels arechanging.
Right, energy levels changing.
Stabilizing blood sugar helpswith weight.
The three pillars decreaseinsulin, suppress appetite and
(06:45):
get rid of as much sugar aspossible.
Why are those three of thepillars?
Those are three of the pillarsbecause as we decrease sugar, we
decrease insulin.
When we decrease insulin, wedecrease weight.
When we decrease insulin, wedecrease appetite.
When we decrease insulin,decrease cravings.
So, weight management that'sanother benefit of stabilizing
(07:07):
blood sugar.
Enhanced physical performance.
This goes along with energy.
It goes along with feelingbetter.
People who don't feel well,don't want to do things.
Often we have people who comein the office and their spouse
will say to them or they'll evensay to me you know, I used to
be this active person, I used toget up and go and do, but now
(07:29):
all I want to do is sit, all Iwant to do is hang out at the
house.
So having better performanceanother reason for having
enhanced or enhancingperformance, another reason for
having better blood sugars orstabilized blood sugar and then
long-term health benefitsOverall.
(07:50):
The health benefits of havingstable blood sugars overall goes
into all the things we talkedabout.
Right, metabolic syndrome,polycystic ovarian syndrome, the
non-alcoholic fatty liverdisease, high blood pressure,
high cholesterol all of thoseimprove if the blood sugars are
stable.
And notice, I'm saying stablenot necessarily just for people
(08:13):
who are diabetics.
Now we're talking specificallyhere for people who are adults
with type 2 diabetes, who wantto put their diabetes in
remission.
But remember, all the thingsthat we talk about, all the
benefits go with all of themetabolic diseases.
So getting stable blood sugars,those are some of the benefits
(08:36):
that come along with thatprocess.
Okay.
So let's walk through it.
Let's walk through it andactually, before we do that, let
me, let me, let me give yousome numbers.
Let me give you some numbershere, really quickly.
So if you go to theInternational Diabetes
(08:57):
Federation, you'll see thatthey'll say to you that right
now on the planet, right now onthe planet, there are 537
million people right now whohave diabetes.
At this moment, 537 million.
Here in the United States it'sover 37 million, but around the
(09:19):
world, 537.
By the year 2030, right, thisis 2024, so six years from now,
that number will change from 537to 643 is the projection.
And then by 2045, not too longby 2045, we're talking about 783
(09:43):
million people.
Now, these are people who arecurrently or who are diabetic
currently, who are projected tobe diabetic over the next 2030,
and then 2045.
We've not even touched thenumber of people that currently
are pre-diabetic, who havemetabolic disease, who have
(10:06):
coronary artery disease, whohave high blood pressure, high
cholesterol, and we can go onand on and on in that process.
So when we talk about diabetesand reversing diabetes, we talk
about metabolic disease.
We're not talking about justsmall numbers, not like five
people here and 10 people thereand a thousand people over there
.
We're talking right now justwith those numbers I gave over 1
(10:28):
billion people on the planet atthis moment who are living with
diabetes or who havepre-diabetes.
And look at the projectionsover the next several years,
even just the next six years,we're talking about going from
537 million to 643 millionpeople Over half a billion
(10:49):
people on the planet.
So why are we so concernedabout diabetes?
We're concerned about diabetesbecause those numbers are
astronomical, and so we're goingto talk about food, and we know
that food is a huge influencerof disease.
(11:12):
Just last week, I did a talk fora men's group in Florida and I
was sharing with them that thethings that we do in our lives
that affect our metabolicdisease are things now that are
(11:36):
what we call lifestyle.
Years ago, people died frominfection or trauma.
You got infected, we didn'thave treatment and so you died.
You got into an accident, youhit your head, somebody hit you,
you fell, you got injured andyou passed away.
That's no longer the case.
(12:00):
Now we're talking aboutmetabolic diseases that are
lifestyle related and, as youhave seen here on the channel,
as we've talked, food plays ahuge component in that process.
There are some places I don'tremember where I saw that, but
you may have seen it as well.
What is it called?
Food as medicine?
That's what's being taught now.
(12:24):
Listen, right, that's what'sbeing taught now.
We're finally realizing, hey,there's this huge component of
food and how it impacts ourmetabolic health.
So, first of all, so what arethose top foods?
Right?
So we're going to go throughthis list, right?
Pretty, uh list of types offoods, types of things we can
(12:47):
give some specifics, uh, inseveral of these categories.
But I want you to beginthinking and go back.
If you remember when we did ourchallenge?
I think that was in april, wasit april?
Um, yes, so our challenge forApril was to come up with a meal
that minimized processed foods,didn't have a whole lot of
(13:11):
added sugar, that was wholefoods, had non-starchy and
starchy vegetables, that had theappropriate portion size, that
had lean meat and lean proteinand healthy fats.
You remember that?
So that was in April.
If you've not already done so,go back and watch our videos and
pull that up.
That's still a challenge foryou, right?
(13:32):
So, as we're going through,it's not that that challenge was
done.
It is an ongoing thing that youwant to do as we move through
the space, as we move throughthe year, as we reverse our
diabetes.
So, number one, what we want todo is we want to talk about the
first group of things, foodsthat will stabilize blood sugars
(13:54):
, and those are the non-starchyvegetables.
Non-starchy vegetables sonon-starchy vegetables, are good
because they are low incarbohydrates and they have a
lot of calories.
Vegetables have a lot ofcalories.
They are low in carbohydrates,they don't have, they're not
(14:17):
packed full of calories.
They're appropriate for wherethey are.
So think of a potato versussome greens.
Now, I could possibly get thesame number of calories from a
potato as greens, but I've gotto eat a lot of greens to get
the same calories.
(14:37):
But that potato, I can eat asmall amount of it and boom,
there's those calories.
And then, of course, the potatohas a higher glycemic index.
Now we've talked around glycemicindex.
We've not done a show here onglycemic index, but that's just
a marker of how quickly yourblood sugar will rise as a
result of eating that food.
(14:58):
So we talk about non-starchyvegetables, low in carbohydrates
and calories.
They're high in vitamins,minerals and fiber, and that
word fiber is going to beimportant for us here as we get
through this conversationMinimal impact on blood sugar
levels.
So when we eat something that'snon-starchy vegetables, all of
those starch or those glycogen,those carbohydrates don't just
(15:23):
flood our system and so, eventhough we may have a rise in
blood sugar, we don't have asbig a rise as if we eat
something that has lots ofstarch and has a high glycemic
index.
The fiber that's in the food, inthe non-starchy vegetable, the
fiber blunts the absorption andit blunts the rise in our blood
(15:44):
sugar.
That's one of the benefits andthat's one of the benefits of
fiber.
So when you eat something thathas a lot of fiber, even though
what you're eating may also havesome carbohydrates, the fiber
that's in it it's almost likethink of like a sponge and it
basically is grabbing onto thecarbohydrates that's in the food
(16:07):
and is preventing it fromspiking up really quickly.
So basically it's sucking thosecarbs into that sponge and it
prevents it from rising asquickly.
And in fact, if you eatsomething that has enough fiber,
the fiber itself will grab someof the carbohydrates that are
(16:28):
in the food and it will take itthrough your body so it does not
get absorbed.
That's the beauty of some ofthe non-starchy vegetables and
then those non-starchyvegetables.
They have antioxidants whichcan reduce inflammation, and we
know that diabetes is also apro-inflammatory disease.
(16:49):
So all those benefits that comefrom the non-starchy vegetables
.
So what are some examples ofnon-starchy vegetables?
One so, bell peppers,non-starchy Broccoli,
non-starchy Spinach and allthose greens, right, turnip
greens and collard greens,non-starchy Broccoli,
non-starchy Spinach and allthose greens, right, turnip
greens and collard greens,non-starchy vegetables, green
(17:09):
peppers or red peppers or yellowpeppers or whatever color
peppers you have.
Right, those are non-starchyZucchini, non-starchy vegetable
and the vegetable that one of myteam members in my office calls
the great imitator, cauliflower.
You guys have seen, here we'vedone cauliflower hair as well.
(17:29):
We did a cauliflower pizza, wedid cauliflower rice, we got
some other cauliflower thingsthat we're gonna do.
So non-starchy Kale, which goesalong with spinach and greens.
We've got cucumbers and, ofcourse, tomatoes.
Those are all non-starchyvegetables and they give you all
the benefit the fiber, thenutrients.
Now, one of the things that Ilike about the vegetables and
(17:53):
remember, we're talking aboutwhole vegetables, whole foods is
that not only are you gettingcarbohydrates, the minerals and
vitamins, but you're alsogetting some liquid, some fluid,
and that's one of the benefitsof whole foods.
So, non-starchy vegetables.
How can I incorporate some ofthose into my diet?
(18:14):
Incorporate some of those intomy diet.
You can incorporate them insalads Most of the non-starchy
vegetables that you will findout there.
You can actually just chop themup, cut them up, drop them into
a salad Very easy, simple wayof getting those in.
You can do a stir fry, not alot of fat.
(18:38):
I was talking to my wiferecently and she was asking me
to cut back on the amount of fatthat I use because I use oil.
Yeah, so when I do my curryyou'll see.
But yeah, but cutting back onsome of those also.
Not just we're talking aboutfat, of carbs, we're also trying
(19:01):
to be healthy in other ways.
But we can do stir-fried.
So add a mix of vegetables andfry them together.
Now I put on here snacks, butyou will hear me say, and you
will see me say, and actually Iwas tempted not to even add it
because I don't believe insnacks Because if you're doing a
(19:23):
good job of your diet, thenthere should be no reason to
have a snack.
Now you can choose to havesomething because you're adding
a function, you're adding anoccasion.
That's okay, but not a snack.
As a rule, people say, okay, Ihave an afternoon snack.
There's no reason to have anafternoon snack if you're doing
a good job of doing nutrition.
(19:44):
And then sides, right.
So you can steam vegetables,you can broil vegetables, you
can roast vegetables and you canuse them as a side dish to the
main meal that you're having.
So great ways of getting thosenon-starchy vegetables in Whole
grains.
Now, this one is a.
(20:05):
This is where some of theargument comes in right, grains,
because they are carbohydrates,and I want to say that that's
why we're talking about wholegrains, as close as possible to
the original when they weregrown With that in mind.
(20:29):
So, whole grains, we want touse whole grains.
They're rich in fiber Greatright, because we just talked
about fiber and the fiber slowsdown the absorption of
carbohydrates that are in thefood itself, and then they
provide essential nutrients suchas B vitamins, iron, magnesium
and so forth.
So, whole grains.
When I talk to people, theysaid should I get this bread
(20:54):
versus that bread?
And I'll say to them well,which one is less processed?
Now, an interesting thing that Iwant, one interesting thing I
want to point out for all of ushere in the community, as we're
talking about being healthy, aswe're talking about reversing
diabetes, as we're talking aboutwellness, everything that we do
(21:16):
is relative.
What do I mean by that?
That means that if the onlything you have access to is food
and we've talked about fooddeserts and so forth then the
thing that you eat is where youare.
(21:39):
I can't step into your spaceand say to you hey, you should
be eating X, y and Z.
If you don't have access to X,y and Z Now, if I bring it to
(22:05):
you, or we improve the process,or we improve the environment,
or all of a sudden we haveaccess to it, then we now change
what we do to be healthier.
I want to make that point toeveryone in the community.
We move as a group together interms of our knowledge, but
there are places where peopledon't have access to all the
things that we're talking about,and if they don't have access,
(22:25):
then they do what they do inthat space until something is
better.
That's why advocacy is so bigwe talked about several weeks
ago.
We talked about cleaning upyour environment, cleaning up
your home, cleaning up your job,cleaning up the community in
terms of food, and our job is tobecome involved, get involved
so that we can help other peoplethat may not have the benefit
(22:49):
of being able to hop in a carand drive down the street, but
drive to a farm or hop in a carand drive to a place where
they're getting fresh fruits andvegetables.
Okay, let's make sure that wekeep that in mind.
So, whole grains so it providesall those benefits.
(23:10):
Well, what are some grains?
What are some whole grains?
So quinoa all right.
Bulgur wheat my mother-in-lawdoes that farro oats, whole
wheat barley.
And I mentioned to I don't knowif I did it here on the show or
I was talking to my group ofguys last month and I was
(23:33):
telling them the way that foodis processed the wheat is
processed, the grains areprocessed.
Now they are so fine.
Yesterday we went to NashvilleShores as I was selling you and
of course there are peopleeverywhere.
And what were they eating?
They were getting those funnelcakes.
All right, remember, you guysknow what funnel cakes.
(23:55):
And on top of the funnel cakes,what are they putting?
Yeah, they're putting thepowdered sugar.
Well, if you compare the speedwith which your blood sugar
rises if you're eating powderedsugar versus if you're eating
the granulated sugar, then theblood sugar spikes up a lot
(24:18):
faster with the powdered sugarbecause it's much smaller and
the surface area is larger, andso it just sucks into your body.
It's the same thing with theprocessed grains the finer we
grind it, the more easily itgets incorporated into our body
and the bigger the spike in ourblood sugar can go.
(24:39):
And because you're grinding itthat finely, then you don't have
the benefit of the fiber,because you've destroyed the
structure.
You've destroyed the fiberstructure, and so it just gets
sucked in, gets absorbed rightinto the system.
That's why we talk so muchabout whole foods, whole foods,
(25:00):
whole foods, whole foods.
So those are your whole grains.
So where can you use this?
Well, one breakfast oatmealtopped with nuts, quinoa salad
with some vegetables.
That's for lunch, for supper,brown rice or barley and a side
(25:22):
dish with lean protein andvegetables.
And then you'll see, I've addedit again, right.
And for those of you who areneeding to do this, we have put
a snack there, right, wholegrain crackers with hummus, or a
slice of whole grain toast withavocado.
If you're going to do that, Iwould much prefer just the
(25:44):
avocado or the hummus.
Right, get rid of the toast.
Get rid of the toast.
Get rid of the toast, alright.
So whole grain, so lean protein,lean protein, and so lean
protein helps to and once again,we're talking about stabilizing
blood sugar.
That's what we're talking about.
(26:04):
What are the foods that we caneat to stabilize blood sugar?
Now, if we go back to thevegetables, there are vegetables
you can eat that are justhighly starchy.
There are grains that you eatthat are highly starchy.
What I'm suggesting is, even aswe're eating within those
(26:26):
categories, that we pick thethings within the category that
will give us a less vibrantspike in blood sugar.
Because when the blood sugarspikes, what has to happen?
We either have to take insulinor the body has to make insulin.
When insulin comes out, insulinis a storage hormone, so your
weight goes up.
(26:47):
When insulin comes out, insulinstimulates storage hormone, so
your weight goes up.
When insulin comes out, insulinstimulates the appetite, so you
start eating more, and whenthat happens, the blood sugar
skyrockets because now you'reputting in more carbohydrates.
Remember the pillars Suppressinsulin, decrease insulin,
suppress appetite and get rid ofas much sugar as possible.
Those are the pillars ofreversing diabetes.
So lean protein, so lean protein.
(27:08):
So lean protein helps to slowdigestion and absorption.
Protein in general.
Right, we'll add the lean wordthere in just a minute.
So it helps to slow theabsorption of carbohydrates.
So if you eat something that'spurely carb, guess what?
Your blood sugar goes up.
But if you eat something thathas carbs, that has some protein
with it, it doesn't go up asquickly.
It prevents blood sugar spikes,which is what we just talked
(27:33):
about.
It promotes satiety.
Hey, hey, hey, hey.
I love this one.
Often we'll have people come tome at the office and we'll say,
hey, I've got to have somethingto eat on my way home, or I get
so hungry in the afternoon andI'll go through with them and
say, okay, tell me the thingsthat you ate today.
Well, first I ask them what isthe difference between hunger
(27:57):
and appetite?
Right?
So, because we all need to knowthat difference between what it
feels like to be hungry andwhat appetite is.
So once we've had thatconversation, okay, tell me the
things that you've eaten.
And so they'll go through andthey'll say well, I have a pot
tart for breakfast, I had asandwich for lunch with you know
some sandwich meat, and I had asalad.
(28:19):
And then I'm going to go homeand tonight we were supposed to
have whatever, but I was sohungry that I just stopped off
and I bought whatever.
Well, if you think about whatthey just described, that they
ate, there's not a lot ofprotein in that, and one of the
(28:39):
reasons that they feel hungry isbecause there's nothing in
their body to satiate them.
So eating protein gives you thefeeling of satiety, so feel
like I'm not hungry, that I'msatisfied.
And that's one of the mistakesthat we often make as we are
moving into the wellness andhealth space.
(29:02):
Everybody thinks that they'vegot to eat like they've got to
pound the salad.
That's great, but if you're notcareful, then you're cutting
back on protein in that processand so now you feel like you're
hungry all the time.
Of course, we have to learnwhat it is to be hungry and not
(29:24):
be hungry, but that's anotherconversation.
Okay, all right.
So, yeah, so Promosa's tiny,and then it reduces the
likelihood of overeating.
Same thing, right, because ifI'm full, if I'm feeling full,
then not an issue.
So I've told people beforethey'll say to me, hey, I'm
cutting back on my food.
I say, what do you eat?
What did you eat for supper?
(29:44):
And they'll tell me oh, I ate achicken breast and I had some
broccoli.
I said when you go home ortomorrow, have another, have a
second chicken breast.
And they'll say why.
I said because you didn't eatenough to be satiated.
Right, and that always blowstheir mind because they're like
(30:06):
man, you're telling me to eatmore.
Yes, I am.
Now, most of us don't have toeat more, right, because we have
.
We do have some.
We do have some storage, okay,so here's some plant-based
protein, right?
So we're gonna do plant-basedand then animal-based.
So plant-based protein,chickpeas, lentils I love, those
(30:27):
are my, two of my.
So plant-based protein,chickpeas, lentils I love, those
are two of my favorite.
Actually, right there.
Chickpeas and lentils Like, whenI was growing up, we had
chickpeas called chana, which iswhat we call it.
We had chickpeas all the timein lots of different ways it was
stewed, it was baked, it wasboiled, it was souped, any way
that you could think aboutchickpeas, we did it.
And then lentils.
(30:50):
My wife makes an amazing stewedlentil where she puts all kinds
of vegetables in there, and,yeah, we're not gonna get her to
make me some.
You think I can get her.
Hey, honey, are you watching,right?
So lentil, bulgur, tofu we lovetofu at my house and you guys
saw, we did a show, uh, severalweeks ago, where we where we
(31:12):
cook, uh, tofu, edamame, blackbeans.
I love that.
As a matter of fact, um, whenwas it?
That's what I was using at onetime to break my fast at the end
of my extended fast.
Now I've changed to do otherthings.
I think I'm going to actuallygo back to using beans because,
(31:34):
yeah, maybe we'll talk aboutthat this week and then tempeh.
So these are plant-basedproteins.
Once again, we're talking aboutfoods that will stabilize the
blood sugar, foods that willstabilize the blood sugar,
because, remember, it's the highblood sugars, the fluctuations
in blood sugar, that are theissues for us.
(31:56):
When we fluctuate, we have moodchanges.
When it fluctuates, we feelhungry.
When it fluctuates, we havethose cravings.
When it fluctuates, we havethat sense of fatigue and
tiredness.
So we want to stabilize bloodsugar.
We want to have as normal, asconsistent a blood sugar as
(32:17):
possible.
Now, is it ever possible toconsistently have the number the
same?
No, it's not going to be theexact same, but as much as
possible we can do that.
And then, if we talk aboutanimal-based protein, of course,
turkey, fish, eggs, milk cheese, skinless chicken breast,
(32:40):
yogurt, right, and I can keepgoing.
I just stopped as I was puttingthe list together.
So these are some of theproteins that we can have
Stabilizing blood sugar.
And then berries and fruits.
Now, in terms of berries andfruits, everybody has been told,
(33:09):
or people are understanding,that because berries have sugar
in them, carbs, then theyshouldn't eat them as diabetics.
That is not the case.
In fact, if you say to me, hey,should I eat that piece of
bread or should I eat this berry, I'm going to tell you to eat
the berry, because the berry haswhat?
(33:31):
Vitamins, minerals, fiber.
It has carbs, of course, andthen it has fluids, it has
liquid in there, so thatcombination makes it healthier
than some other choices.
And notice, I'm saying fruitsand berries, right, because the
(33:54):
berries are.
Well, let me back up.
We want to choose berries, wewant to choose fruits that have
lower glycemic index, becausethere are some you can get that
are like huge, and that dependson the type of fruit.
It is Because we've geneticallyengineered several of our
fruits.
Now I'll tell you, I love somegenetically engineered fruits.
(34:16):
I got to be honest Because Idon't like things that have all
kinds of seeds, some of them andso, yes, I do eat those.
They are good, right, yeah,tell the truth.
But, yeah, so, as you're talkingabout different berries,
remember, just because you'rediabetic or just because you are
(34:38):
struggling with weight or justbecause you're struggling with
metabolic disease, does not meanthat you can't have berries,
you can't have fruits.
You just have to be selectivein the fruits that you have.
So, fruits with a low glycemicindex they release sugar more
slowly into the body andremember that is a big theme.
You've heard tonight the rateat which your blood sugar rises.
(35:00):
So those low glycemic indexfruits are better than some of
the others, right?
So they release it more slowlyinto the bloodstream and this
helps to maintain stable bloodsugar, and that's what we're
talking about.
How do we stabilize bloodsugars?
Yes, okay, and so what are somefruits that we can have?
(35:20):
So, berries, yes, berries,berries, berries, blueberries,
pears, peaches, oranges.
And when I was talking aboutgenetically engineered fruits,
the citrus family of fruits isprobably one of the largest
genetically engineered group offruits that are out there, but
(35:44):
we won't get into that tonight.
We won't get into that tonight,okay, um, strawberries,
raspberries, apples.
Now I'll tell you.
I've seen some apples that arelike yay, big.
I'm like where did that applecome from?
Is that a, is that a pumpkin?
Or okay, all right, so that'sprobably one of those
genetically engineered apples.
And whenever we're talking aboutall foods, but specifically
(36:06):
when we're talking about allfoods, but specifically when
we're talking about the fruits,you want to make sure that you
are having an appropriateportion size.
Remember, we talked about ourchallenge for the month of April
of creating that meal.
One of the points that we hadin there was the appropriate
portion size.
Because I'll tell you, if I eatgrapes and that's one of my
(36:28):
weaknesses, and a lot of thosehave been engineered as well
when I eat grapes I don't gointo the bag and take out
because they say is it seven toten grapes?
That's a serving man.
If I put my hand in that bag ofgrapes, when it comes out it's
coming out with more than 7 to10 grapes.
(36:53):
So portion sizes are veryimportant because we've gotten
so used to eating a largequantity that sometimes our
brain doesn't quite registerthat what you just ate was two
portions or three portions orfour portions sometimes, and
(37:13):
that's just a snack y'all aswe're getting ready to eat our
meal.
Oh, let me go grab some grapes.
Well, you've eaten two portions.
Three portions, that's 45 gramsof carbs, that's an entire meal
, right there.
And then, oh, I had a snack.
Now let me go eat the meal.
Well, guess what?
You ate a meal and now you'reeating a meal again.
(37:37):
So portion sizes very important,as we're talking about fruits
everything in general, butfruits in particular.
And then variety.
Make sure that you're having avariety of fruits, because the
variety gives us all of thebenefits of the various
nutrients and the vitamins thatare in them, and the lycopene
and other components.
A lot of them have antioxidantsin it, and so don't just pick a
(38:01):
fruit and say, okay, that'swhat I'm eating all the time.
Find the variety, and this is agreat time to learn about
different fruits, differentfoods in general, right, because
sometimes you may not eat a lotof the non-starchy vegetables
that we talked about, or some ofthe whole grains we talked
about, but now you can go backand you can do that, or even
(38:21):
some of the protein that wetalked about.
And then nuts and seeds.
Now this one is.
I've got to be very carefulwhen we talk about portion sizes
.
This is mine right here.
Who knows, who knows If youdrop it in the comment real
quick.
Who knows what my two nuts are?
What are they?
(38:43):
Drop it in there for me realquick.
This is a place I have to becareful, because if I'm not
careful, I went to the grocerystore and I bought two cans.
I don't know why I bought two,but I come out of my subdivision
(39:07):
, make a left and drive maybethree-quarters of a mile and
make a right.
That's where the grocery storeis.
And so I bought these two cansof nuts, and they weren't the
tiny ones you know.
Sometimes you get the plantersand they're like the half can.
No, this was like the full can.
(39:36):
And from the time I drove atthe grocery store and made it to
my house, I had already eatenhalf of the can.
Right, cause, I just kept boom,boom, boom, boom.
It was.
It was amazing.
Yes, yes, yes, almonds andcashews.
That's my thing right there.
Almonds and cashews, y'all.
Oh, it is, it is, it is great.
Hey, you want to hear something.
So I went to the grocery so soI've been trying to to to manage
(39:57):
those, and so I went to thestore and so I've I've I've kind
of sub sublimated it, and so Ibuy peanut butter, right, so I'm
not eating the whole can.
So I buy peanut butter, right.
So I'm not eating the whole can, so I buy peanut, so I get a
spoon of peanut butter, and thatusually does it.
And I went and I made themistake of looking for almond
butter.
I made a mistake of looking foralmond butter and I brought the
(40:20):
almond butter home and it hasbeen like almond butter, like
fiend craziness here at thehouse, all right.
So nuts excellent source ofhealthy fats, protein and fiber.
So it has all those in it andit slows the digestion and
provides sustaining energy.
So nuts are a great source offat, of protein, of fiber.
(40:44):
Now here's the thing when wetalked about having them as
close as possible to theoriginal, if we really are
following that fully, then itwould be kind of going and
getting the raw nuts, which Idon't do.
I know my wife sometimes wouldbuy them and eat those.
(41:09):
Now I like a little sea salt onmine and it is a thing.
So just work with me, just workwith me, don't judge me.
So that's where we are.
So it's always a process.
Okay.
So what are some nuts, almonds,walnuts?
Okay, that says peaches in it,but that shouldn't say that.
It should say sunflower seeds,it should say sunflower seeds,
it should say chia seeds, itshould say flax seed, it should
(41:31):
say pumpkin seed.
Look at that.
All of those are places whereyou can get the benefit, and you
can sprinkle this on top offood, right toppings, you can
bake with it.
That's a good place.
If you make your own bread ormake your own, you do baking,
put the nuts in it, and so thatallows you to get some fiber
(41:54):
back into whatever you're doingRight.
So great place, a great placeto do that.
And then fermented foods.
Fermented foods Now, this is aninteresting one for us here in
the West, because there are afew things that we eat that are
fermented, but not a whole lot.
As a matter of fact, a lot ofus, when we taste it or we smell
(42:15):
it, we're like, hey, I'm notdoing that right.
So they contain probiotics thatsupport gut health.
If the gut is not healthy, thenwe can run into lots of other
problems.
Not healthy, then we can runinto lots of other problems.
So a healthy gut microbiome isassociated with improved insulin
sensitivity and better bloodsugar control.
(42:35):
So if we can keep the guthealed or keep it working
properly, then we get benefit,all right.
So things like yogurt, kefir,sauerkraut I love sauerkraut
because I'm from New York andhot dogs, right, sauerkraut,
kimchi.
Now I'll tell you, years ago Itried making some kimchi and I
(42:56):
didn't do a good job, and so I'mkind of easing back into kimchi
.
It's not something that I goand grab right now If you know
how to good recipe and I didndidn't do a good job and I got
sick.
Miso, tempeh and kombucha thoseare all things that you can
have, right.
So fermented food.
(43:16):
So yogurt you can haveunsweetened varieties.
Sauerkraut, of course, andkimchi use those as condiments
on the side.
Miso you can incorporate thoseinto soup, miso soup.
Tempeh you can use as a proteinsource.
(43:37):
So all of these things thatwe're talking about is how do we
stabilize blood sugars?
And then spices and herbs andthis one actually I think we're
going to come back and do a showwhere we actually talk about
this but certain spices andherbs and I want to and this one
actually, I think we're goingto come back and do a show where
we actually talk about this butcertain spices and herbs have
properties that can helpregulate blood sugar levels, and
mainly they do this becausethey help to improve insulin
(44:01):
sensitivity.
So things like cinnamon, whichis an insulin sensitizer,
turmeric or curcumin, ginger,bitter melon and chromium All
(44:22):
things that you can use in termsof sensitizing the body.
And so, sensitizing what doesthat mean?
That means that if your bodymakes insulin, or if you're
taking insulin from the outsideand I'm using this as an example
, this is not the science of itbut let's say you take one unit
of insulin from outside, take ashot, or your body makes one
(44:45):
unit of insulin, then theinsulin sensitizers make that
one unit look like a lot more,so that you don't have to take
that much more, or your bodydoesn't have to produce that
much more.
That's what a sensitizer is itmakes your body more responsive
to the insulin that's already onboard or the insulin that
(45:05):
you're taking, so you don't haveto take as much Insulin
sensitizers and, like I said,this is one group that will
probably come back and do a showon using these, because I think
it's worth having aconversation.
(45:30):
And so the direct link betweenfood, blood sugar and diabetes
underscores the importance ofmaking informed dietary choices.
We educate and the education isto provide the information, and
(45:51):
then now we take that and we goand we implement it.
That's the empowering.
So, understanding how foodworks, understanding what the
point is of managing diabetesand blood sugars.
Reversing diabetes, because,even as you are even diabetes
and blood sugars.
Reversing diabetes, because,even as your blood sugars are
(46:12):
better, even as your bloodsugars are better in terms of
reversing diabetes, when you eatfood, you want to make
intelligent choices.
That's why, at the bottom ofone of those slides you saw, it
said right, variety and portions.
Variety and portions, becauseif you sit down, even when your
(46:36):
diabetes has been reversed, ifyou sit down and you're like
gorging on 5 gallons of icecream, guess what's going to
happen to your blood sugar andyour body?
Now that the body is beinghealed right, and once again, I
need to write these down, asyour body is being healed right
now, some of you are findingthat there are foods that you
(47:00):
have not been able to eat in thepast.
But now that your body ishealing, you're able to eat them
without getting that spike inblood sugar.
Right, that's the beauty ofwhat we're doing.
But if you continually tax thebody over and over and over and
(47:22):
over, right, guess what?
You're basically walking itback into the process of being
unhealthy again.
Now, I'm not saying that youcan't ever eat chips or ice
cream, right, like this weekendI said, we went to Nashville
Shores and I had one bag ofchips, two bag of chips,
(47:44):
watermelon, potato salad,broccoli salad, another bag of
chips, right?
And so this is a great place.
Actually.
Let's do that right now.
So you guys, you guys can see,because I, because, because this
is this is this is beautiful tome, okay, so let's hop over and
(48:04):
let's take a look at.
So this is what my blood sugaris right now, and I'll show you
the actual, an actual graph ofthe report here in just a minute
.
But this is just today.
This is why blood sugars arerunning since midnight last
night to right now and, if Ilook at my Dexcom, right, so
(48:26):
that's what has been runningtoday.
But what I want to do is I wantto go back, I want to go over
and let's take a look at thereport.
All right, I want to go overand let's take a look at the
report.
So let's hop over and I want totake a look at the report,
(48:47):
because what I want you to knowis that, as you guys are out
there doing this, I'm living itwith you.
I'm living it with you, right,I'm living it with you.
So, let's see, let's grab thisscreen here, let's do this one,
Okay, okay.
So you'll see my average bloodsugar right there for the last
14 days 102.
(49:08):
I'm in target 91% of the timeand target range is anywhere
from 70 to 180.
My glucose management indicatoris 5.8, so that means that if I
get my A1C, then I would expectit to be 5.8.
Okay, and in fact, when we gotlabs several weeks ago, if you
(49:30):
recall, let's see where was that?
Right in the middle of thescreen.
There you'll see, this is myblood work and my A1C was 5.8,
right there in the middle.
So, but let's hop over andlet's take a look at the actual
graph.
Let's take a look at this one.
Hold on a second, alright,alright.
(50:03):
So let's scroll back and let'slook at.
Let's see, so thursday, sofriday, okay, so friday, that's
what my blood sugars did.
And so broke the fast fridayevening and then started eating,
and so look at that.
So that's saturday.
Into the saturday um, so wewent from down into the 70s and
(50:24):
80s and up into the 120s, 130s,140s, so not not bad, right?
So I love that.
And then into sunday now.
So, so Sunday is the day wewent up to National Shores, and
so 120s, 120s, 150s you saw thatthere.
And so we're driving in the carand I got a bag of chips in my
(50:45):
hand, 140s, 130s.
And we get there and I had somepotato salad and look at that,
right up to 190, like, my bloodsugar has not been upwards of
180 in weeks, right, and so cameback down and look at that,
look at, look at the speed withwhich that happened.
(51:05):
Let me tell you, prior to newyear, new you, if that blood
sugar had gone up to 190, itwould have kept going and it
would have stayed up higher forlonger.
But look at that.
So it went up, and then, let'ssee, that's five o'clock, when
it got to the peak, and then by,let's see five, six o'clock,
(51:30):
seven o'clock, by seven o'clock,it's 140.
And by eight o'clock, so threehours later, it's 114.
Okay, and of course I came homeand I had something else.
What did I eat?
By the way, I don't evenremember what I ate, right here,
(51:53):
right.
So I want you to look at what'sgoing on with the blood sugar.
And then, of course, today Ihave not eaten.
I haven't eaten anything sincelast night, by the way.
So now we're down to 100.
So if I continue, if Icontinued eating those bags of
chips and chips and chips andchips and chips, which you can
(52:13):
eat chips you can eat watermelon, you can eat ice cream, you can
eat cookies right, we'll comeback and talk about that.
But the point here is not tosay just go eat what you want.
What I want to make a point ofis, if we tax the body
continually after we have healedit, we're basically causing
(52:36):
damage again.
So it's okay, if you want tohave some chips, go ahead and
have them.
Your body is going to nowrespond in a way that brings
that blood sugar down, and thenyou've got to say, okay, it did
a good job right now.
So I'm not going to keep doingthat today, but what happens is
often we eat it and the bloodsugar goes up, and then we keep
(52:59):
going on and on and on and on.
So important, important,important, important to
stabilize those blood sugars,because if we don't, then we
have those spikes and have allthe complications in terms of
putting on weight, cravings,feeling like we're hungry all
(53:20):
the time, and so forth.
So stabilizing those bloodsugars really does help.
So, as you're thinking aboutthe foods that you're going to
eat and remember this was notintended to tell you that foods
other than the things we talkedabout cannot be eaten, was not
intended to tell you that foodsother than the things we talked
about cannot be eaten.
But, as you're putting yourmenu together, these are things
(53:42):
that you can put on that menu toknow that, okay, these are
going to help to stabilize myblood sugar.
Now, one point that I want tomake is that this is what is
supposed to stabilize your bloodsugar, but some of you may find
that there is a food that's onthe list, or a food that is a
non-starchy vegetable thatraises your blood sugar much
higher than you would anticipate.
Or there's a food that we say,or people say, should not be
(54:07):
good for you in terms of bloodsugar, and when you eat that,
nothing happens to your bloodsugar, and when you eat that,
nothing happens to your bloodsugar.
So you will have to alsoexperiment, because each of us
is different and our bodiesrespond to different foods at
different times in differentways.
You remember the show that wedid.
We said you can eat somethingin the morning and you eat that
same thing in the afternoon andit has a totally different
(54:30):
response.
Yeah, and so, as we go throughour reversing process, as we go
through our reversing process,how do we work here on the
channel?
Well, we educate, we empowerand we encourage.
We educate by providingeducation.
The shows, the blogs, thepodcasts, all of that is with
the idea of changing our thoughtprocess, changing our vision,
(54:51):
making a mindset change.
If we're going to change, we'vegot to improve.
If we're going to change, ifwe're going to have success,
then we've got to change ourthought process.
Education we empower with allthe tools that we learn here on
the channel the heat model,emotional intelligence, how to
(55:14):
create a meal, how to adjustmedication All those are tools
that allow us to put the thingsthat we're learning into
practice.
And then we encourage byproviding a community In our
community.
I love the community that we'rea part of the growth that we're
having, the interaction thatyou guys have.
I love seeing you in this space.
We educate, we empower and weencourage.
(55:35):
The HEAT model is a model thattalks about the things that can
push us off of our plan.
It is one of the tools thatwe've learned here on the
channel and in this space.
We eat because of habits,emotions, access and taste.
Habits, emotions, access andtaste.
We eat because of the habitsthat we formed.
(55:55):
We go to the movies and we eatBecause that's what you do at
the movies.
We sit down with the family toplay games and we grab some
popcorn.
We go to the ball game.
I'll tell you where did I go.
I went to the movies and I'msitting in the movie Watching
the movie and it didn't dawn onme that I had stopped at the
counter, gotten popcorn untilI'm saying oh wait, a minute,
(56:17):
I'm eating.
It was automatic.
We eat because of habits.
We eat because of emotionsHappy, sad, depressed, bored,
tired, frustrated.
When emotions happen, if we'renot careful, those emotions can
push right through our decisions.
(56:38):
It's kind of like going on aroller coaster and we get to the
pinnacle, the top of thatroller coaster.
Let me tell you, it doesn'tmatter what you do when you're
up there.
You can scream, you can shout,you can grab on, you can fuss,
you can cuss, you can rattle,you can jump up and down, but
that rollercoaster car is comingdown the other side and often
(57:01):
in our lives we allow ourselvesto go up the rollercoaster, the
emotional rollercoaster, and weget to the pinnacle, we get to
the top and then we try to stopit.
That's not the place to stop it.
The place to stop it, the placeto manage it and deal with it,
was down here, because once itgets up there, it's going over
and it doesn't matter whatdecision you've made.
(57:23):
If those emotions are strongenough at that top, yeah, the
decision that you made will becrumbled or crumpled.
So we eat because habits,emotions.
We eat because of access.
There are some things I can'tbring in the house anymore.
I know that about myself,because if they're here, it
(57:46):
doesn't matter.
If I've made that decision, I'mgoing to eat it.
And particularly if I'm uptired and frustrated and
whatever those emotions are,yeah, it's getting eaten.
And then taste.
We eat because of habits,emotions, access and taste.
And taste is one of thoseincredible ones, because I want
to say to you we're neverchasing the food.
(58:09):
People say, oh, I love thisfood, or I love the way that
tastes, or I love that.
It's not the food, it is whatthe food does for us the calm
that it brings over us, thebalance that it seems to give,
the memory, that it triggers theplace that it takes us back to.
That we thought was a good spot.
(58:31):
The taste the perfectcombination of fat, of salt and
sugar.
That's the bliss point in thefood.
And when you eat it, it takesyou to a spot that's what it's
designed to do.
So we eat because of habits,emotions, access and taste.
(58:53):
And then here on the channel,our call to action is this Join
the challenges.
Don't just let these shows besomething that you listen to
that sit on the shelf.
Join the challenges here.
Each month we have challengesthat we do.
In the month of January, it wasto figure out your why.
Why are you doing the thingsyou want to do, or why do you
(59:15):
want to do the things in termsof your health?
In the month of February was tobegin learning how to fast,
work your way to be able to fastfor a 24-hour period once a
week.
In the month of March, figureout which of the heat model was
yours.
I'll tell you mine.
I've got two of them.
It is emotions, access andtaste.
So eat E-A-T.
(59:36):
Those are my three, those arethe ones that hit me, those are
the ones I struggle with.
What's yours?
Figure that out so that you cannow deal with it, you can
harness it and you can make somedecisions.
In the month of April, it wasto construct a meal that fit
these parameters non-processed,no added sugar, whole foods,
(01:00:02):
non-starchy, starchy vegetablesthat had appropriate portion
sizes, that was tasty and thathad lean protein and healthy
fats and lean protein.
Remember, we did a show wherewe learned how to create a
seven-day menu, create a meal.
That was one of the challenges.
And then last month it was tomentor.
(01:00:24):
Find someone to mentor, findsomeone to teach this process to
, that you can come alongsidethat, you can help in the
process.
Don't just let this be on theshelf.
As we mentioned tonight, thereare over 1 billion people on the
planet right now who aresuffering either from diabetes
or prediabetes.
You can be the voice of change.
And then this month was to makesure that you are getting with
(01:00:49):
your healthcare team and gettingyour labs checked.
We did a show several weeks agoon what labs you need to be
looking at.
Make sure you're doing that.
If you've not already done so,get out there and do that this
month.
Getting the information is veryimportant.
Sometimes we say we don't wantto know.
Yes, you do want to know,because there are things that we
(01:01:09):
can catch.
If we catch them early, then wecan make changes and we can
help to improve health.
Catch them early, then we canmake changes and we can help to
improve health.
When we just talked in ourthought of the day that we are
adults, consequences andbenefits are ours, but we get to
make the choice on what we doand where we go and how that
gets improved.
This is Dr Dwayne Wood, that'sWood with an E, the E stands for
(01:01:32):
endocrinology.
Here on the channel, I educate,I empower and I encourage you
to take charge of your health,take charge of your life, avoid
complications and go to the nextlevel, creating the life you
always wanted.
And for this year y'all NewYear, new you, thank you.
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