April 12, 2024 • 59 mins
Discover the 'cheat code' to rewiring your dietary habits with Dr. Dwain Woode as we delve into the transformative relationship between what we eat and the management of type 2 diabetes. I'm shedding light on the H.E.A.T. model—habits, emotions, access, and taste—and how these four elements can revolutionize your approach to food. This week, I'm not just sharing knowledge; I'm providing a practical roadmap to a 'New Year, New You,' spotlighting strategies to reduce medication dependency and take control of your health.
Consider the impact of timing on your plate as significant as the food itself in managing diabetes. In this episode, we'll uncover the often-ignored influence of circadian rhythms on blood sugar levels and why your body may react differently to carbs at night compared to the morning. Discover how simple adjustments like meal timing and adding vinegar to your diet could profoundly affect your glucose responses. Plus, I'll be sharing personal experiences, revealing how my own blood sugar experiments—from hamburger patties to onion rings—have informed my understanding of our unique insulin responses.
Join us on a journey as we craft a health and wellness community dedicated to sharing challenges and triumphs in the kitchen. This month's challenge is to concoct a whole-food recipe that's as delicious as it is nutritious, putting those newfound insights into action. By embracing these strategies and engaging with our community, we're not just turning the page but writing a new chapter for a healthier, more informed future.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
I went to a funeral this past week.
There were a lot of folks there.
A lot of what we do surroundsrevolves, includes food,
including things like weddingsand birthdays and funerals, and
here this month, that's whatwe're talking about.
We're talking about how doesfood interact with our disease.
(00:26):
How does food interact withwhere we find ourselves?
How do we deal with food?
And today we're talking aboutthe cheat code.
We're talking about thosethings that we can do that
decrease the spikes in our bloodsugar.
If you're new to me, I'm DrDwayne Wood.
That's Wood with an E, the Estands for endocrinology.
(00:48):
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 newtheme is New Year, uu.
(01:09):
I'm talking to adults with type2 diabetes, those people who
want to put their diabetes inremission, those people who want
(01:32):
to reverse their diabetes andget off of some of that
medication that you're on.
That's what we're working on.
New year, new you and you guysknow how we do, what we do, when
we do it here on the channel,right, so I've got the meter
over here and I'll show you thathere in just a minute so that
you can see what my blood sugarshave been doing.
(01:53):
And there is some stuff I wantto show you in terms of what's
been happening with my bloodsugar over the last few days,
and I did something here todaythat I wanted to make sure that
I showed you guys.
So we've got those coming upand so you'll get to see those
as we go throughout the show.
And then, of course, take alook at my Libre and y'all,
(02:13):
y'all, look at me, look at me,look at what I got on.
So we've got our t-shirt, ourfood triggers right.
Remember that's our heat model,habits, emotions, access and
taste.
So we've got that on as wecontinue.
Our new year, new you.
So one of the things that we'vebeen talking about and remember
the premise when we started ourpremise is that our insulin is
(02:40):
what's causing the probleminsulin resistance and
specifically now we're talkingabout type 2 diabetics, so we're
talking to our adults with type2 diabetes right now.
So insulin is our issue and soour plan as we move through this
reversal, this remissiongetting off of medication is
number one.
How do we decrease insulin,whether it's exogenous, that is,
(03:03):
insulin that we are taking fromoutside, or endogenous, the
insulin that our body produces.
How do we suppress our appetiteand how do we get rid of sugar?
Those are the three pillarsthat we're working on right, and
that is basically the basis onwhich we are talking about
putting our diabetes inremission.
So last week we talked aboutfood starchy versus non-starchy
(03:25):
foods, and you can go back andwatch that show.
We've been doing several thingshere on the channel in terms of
fasting You've got to have donethat Emotional intelligence,
and tonight we're talking aboutfood and I love what G Albert
said.
G Albert said don't cheat.
And G Albert said don't cheat,right, just eat reasonably.
And I love that and that reallyis going to be kind of the
(03:49):
underpinning of our long-termplan.
So our long-term plan is whenwe get to the end of this year
y'all right, several of you aregoing to be off of some
medications.
Your diabetes is going to be inremission.
Your diabetes is going to beoff of some medications.
Your diabetes is going to be inremission.
Your diabetes is going to bereversed, and when we say
reversed, that means that youare not on medication to control
(04:10):
the blood sugars.
Yeah, that's what we're talkingabout.
So, long-term, though, how dowe sustain that?
And, long-term, what we're doingis we're learning through this
process right now, this yearthat we're going through new
year, new you we are learningthe tools that we need to
basically be able to do what GAlbert is saying, because,
(04:34):
ultimately, we want to be ableto be in control of the things
that we're doing.
The heat model and the reasonwe talk about the heat model, is
that the heat model gives us anidea of those things that push
us in a direction that we don'twant to go.
In terms of food right, habits,the habits that we have, the
(04:54):
habits that we have created, theemotions that come along that
push us to eat, the access thatwe have right, and the taste of
the food.
Those are the things that canderail us, and so all of the
tools that we're learning iswith this in mind.
So tonight we're talking aboutthe cheat code, we're talking
(05:15):
about hacking food right.
So what are those ideas that wehave that we can use in the
process of preventing thoseblood sugar spikes?
Because if the blood sugarsspike, then the insulin comes
out.
Remember, insulin is theculprit.
When the insulin comes out.
The insulin does a lot ofthings that we don't want to do.
The insulin is the signal, itis the switch, y'all, that says
(05:37):
that all the stuff, the energythat we just took in, that has
to go into storage.
And so, as soon as insulincomes out, that food is going to
right here.
Right, that weight that you puton, that comes because of
insulin, because as soon as youeat something, if the insulin is
up, then the body is going tostart storing some of that.
Insulin causes fatty liver.
(05:59):
Yeah, insulin, when it comes up, causes cravings.
Right, people say, oh, I justlove that thing.
Well, the reason you love thatthing, that particular taste, is
partially because of insulin.
So what do we do to minimizethe spikes in blood sugar,
(06:22):
thereby minimizing that big pushthat we have in terms of
insulin, right?
So here's where we're heading,y'all, here's where we're
heading.
This is our agenda.
So create the life you want,avoid complications and go to
the next level.
That's what we're talking about, okay?
(06:42):
So take active steps towardbetter diabetes management
through information or informeddietary and lifestyle changes
and lifestyle choices.
So here's where we're heading,right?
So one, we want to talk aboutthe timing of food.
What is the power of timing?
We want to talk about acidity,the advantage, and you guys have
(07:05):
seen things that people havebeen talking about acidic food.
We'll talk a little bit aboutthat Retrogradation.
What does that mean and howdoes that impact our blood
sugars and how does it impactthe food Glycemic index?
What does that mean for us?
It's something that I actuallyhave not pushed with a lot of my
patients because and I'll talkabout it in a minute for a lot
(07:26):
of them it is something to beaware of.
But there are some other thingswe want to take care of before
we get to glycemic index thebenefit of muscles, y'all
Benefit of muscles, and then, ofcourse, naked carbs.
Naked carbs, right.
So that's where we're headingand let's see.
(07:47):
We see Satra Delry.
Hey, satra, thank you forstopping by.
Let's give you a hand clap andsome music.
And she said replay crew, I'llbe back.
I love it, love it, love it.
All right, so let's hop to it.
Let's get to our discussion, andso the first thing we want to
(08:08):
talk about is the power oftiming.
The power of timing and youguys know that we've been
talking here about timing, andthe timing that we've been
discussing is this idea offasting.
How do we fast?
How do we deal with food?
But tonight what I want to dois I want to talk about timing
and I want to sugars go to 300from whatever it was, say 100.
(08:32):
But he eats ice cream and bloodsugars don't change.
(08:55):
And so he comes to me and hesays hey, dr Wood, you know I
can eat ice cream and nothing'shappening to my nothing's
happening.
And he goes out one night withhis wife and he comes back to
see me, maybe several monthslater.
He's like Dr Wood, you'd neverbelieve what happened.
(09:15):
I went out one night with mywife and I ate ice cream and he
said my blood sugars went to 300, just like with the carrots.
And so I asked him.
I said what was different?
He said nothing is different.
I had the same amount of icecream, same kind of ice cream.
And I asked him I said when didyou eat it?
He said, like I said, we wentout at night.
I said when do you normally eatice cream?
He said, yeah, normally I eatice cream around lunchtime
(09:41):
because I don't usually want toeat a lot of ice cream later at
night.
So I eat it in the middle of theday, and so he realized
something, or he learnedsomething, and I had to explain
to him that our bodies functionon a circadian rhythm.
What does that mean?
That means that our bodies areresponding to different hormones
(10:04):
.
That means that our bodies areresponding to different hormones
, and the hormones havedifferent effects on the body at
different times of the day.
Yeah, so that in the morning,our bodies tend to be more
sensitive to insulin.
What does that mean?
That means that in the morning,our bodies give us a bigger
(10:32):
response to the things that weeat that have carbs, and so the
blood sugars tend to come downbetter as a result of that in
the morning compared to theevening.
That means, then, that as theday goes on, as you move through
the day, you will find that,hey, there was something that I
could eat in the morning thatdidn't spike my blood sugar as
(10:56):
high, but if I eat that samething later in the day, my blood
sugar goes out of control, andpeople will say to me wait a
minute, I ate exactly the samething, the exact same amount,
right, and they say that becausethey don't understand that it
really doesn't matter if it'sthe same thing, it's just that
your body is respondingdifferently at different times
of the day to the same food, andthis is based on a circadian
(11:22):
rhythm.
So our bodies have this cyclethat they go through where
insulin comes out.
Now you guys may have heard metalk about the dawn phenomenon,
and the dawn phenomenon is thisprocess that the body goes
through as it prepares us forthe day, so that right around
three, four o'clock in themorning, the body begins to pump
us full of growth hormone,epinephrine, cortisol, and
(11:44):
that's with the plan of wakingus up, so that some people will
have a spike in blood sugar inthe morning without doing
anything and they're like well,wait a minute, I didn't eat
anything when my blood sugarwent up.
Yeah, that's because of thischange in hormones.
Likewise, your insulin worksbetter for a lot of people in
the morning versus working inthe evening.
(12:05):
That doesn't mean that there'ssomething wrong with the food
necessarily you're eating.
It just means that your body'sresponding differently and,
practically speaking, what doesthat mean then?
That means that there may besome adjustments that you have
to make to the food you eat.
What, how Well.
There are some things that youmay have to eat in the food you
eat what?
How Well, there are some thingsthat you may have to eat in the
(12:27):
morning versus eating them inthe evening.
Why?
Because that's how my bodyworks.
Is it fair?
Nope, but it is.
It is how the body functions.
So it is naturally better atmanaging blood sugar later after
breakfast than it is afterdinner.
So timing timing is importantBecause if we can adjust some of
(12:52):
the things we eat at differenttimes of the day now notice,
we're not even talking aboutfasting at this point.
We're just talking about thefood that you normally would eat
, just shifting it around in theday, and that takes you kind of
experimenting, because I can'ttell you which food is going to
spike your blood sugar.
You've got to try it.
Say, oh, I ate it in theevening and this is what
(13:12):
happened.
I ate it in the morning andthis is what happened.
So timing is important as well.
So timing.
The next one is acidity,acidity.
What does that mean?
So there are certain enzymes andyou may have seen on TV, on the
internet, you may have gotten ablog, you may have seen that
(13:33):
somebody doing something onTikTok and they dip a piece of
bread in vinegar and they eat itand supposedly this lowers your
blood sugar.
Now here's what's happening.
It's not that the vinegar islowering your blood sugar, right
.
What happens is because you areeating the or you're taking in
(14:00):
the vinegar.
What the vinegar does is itinhibits the enzyme that breaks
down sugar or break down carbs.
So when you put carbohydratesin your mouth, there are some
enzymes they're called salivaryamylase.
Salivary amylase you don't haveto know that name, but those
are the enzymes in your mouththat as soon as something goes
(14:22):
in the mouth, it begins breakingit down and then it goes into
your GI tract and within the GItract, in the stomach, for
example, there are some otherenzymes that continue to break
down the sugar, because yourbody can't use a piece of bread
inside the cell.
(14:42):
So what happens is you eat thefood.
The body breaks the bread orpasta or potato, whatever it is
breaks it down, it takes out theglucose from the bread or the
food and then it uses theglucose as the source of energy.
And this all happens becausethese enzymes are breaking the
(15:04):
food down.
Well, if I could inhibit theenzyme, if I could stop the
enzyme from breaking the fooddown as quickly, then guess what
?
I don't get as big a rise inblood sugar for one, and that
food kind of moves through my GItract.
So by the time some of thatenzyme is breaking the food down
, guess what?
It's already moved past thepoint where my body is going to
(15:26):
absorb it.
So I don't get as big a spike.
And what vinegar does is vinegarslows the rate at which the
carbohydrates are broken downinto sugar.
This means that the sugarenters the bloodstream more
gradually, helping to preventthe rapid spikes.
(15:47):
Remember, the spikes are whatwe're trying to inhibit or blunt
, because if we get the spikeswe get the insulin.
If we get the insulin, then weget all the other things that we
just talked about.
So the acetic acid in vinegarinterrupts the enzyme that
digests carbohydrate and, forinstance, amylase, and you'll
see that there.
(16:07):
So vinegar, that's what vinegardoes.
Now vinegar supposedly alsohelps with making the body more
sensitive to insulin.
So not only does it inhibit theability of the body to break
down the carbohydrate into sugar, but it also makes the body use
its own insulin moreeffectively.
(16:29):
And once again, remember whatwe're talking about we are
trying to blunt the spike insugar.
If we blunt the spike in sugar,we blunt the spike in insulin,
blunt the spike in insulin andthen all the different things
that we talked about.
So that is why you see a lot ofpeople talking about that.
Now the question that peopleare asking well, how much?
And so it was two tablespoonsof vinegar that they drank
(16:51):
during the study because theywere trying to standardize it.
Now I don't recommend that yougo out and just drink vinegar.
What a lot of people do is theyinclude vinegar as part of
their food.
So if you're having salad, usethe vinaigrette.
Some people will sprinkle somevinegar over their food.
You can do that.
(17:12):
If you're at a restaurant, dipthe bread in vinegar.
Sometimes they'll bring vinegarto the table.
Right, the balsamic vinegar.
The question you should beasking is okay, about this
acidity, right?
You said vinegar.
Do other acidic or acidicthings also help?
(17:35):
Now there's less.
There are less studies thatshow the benefit of things like
lemon juice or lime juice orsome of the other acidic fruits
that we have, but the idea isthe same, right.
So there are some studies outthere.
They're not as vigorous as withthe vinegar, but they should
(17:57):
work as well, so that whenyou're making whatever your meal
people who like a littlesweetness, right, they can
squeeze some orange juice froman orange across it.
You can make your own saladdressing with lemon and limes
and oranges and so forth.
So that should be a benefit aswell.
(18:18):
Okay, so acidity, acidity.
The next thing is this idea ofretrogradation, retrogradation
and retrogradation.
Before I get there, let me talkabout something.
So when I cook and if you makepasta, you'll notice that when
(18:40):
you finish boiling the noodles,if you kind of leave them in the
pot, they kind of get stucktogether, right.
So whenever you're cookingcarbohydrates, pasta, potatoes,
rice and so forth, in fact thereare places where people they
will wash their rice over andover and over and over and
(19:03):
they'll wash it until you know.
When you put the rice in thewater and you let it soak for a
little bit, you get that kind ofcloudy water that comes off.
So what they're doing isthey're washing off the starch,
the carbohydrate.
So whenever we cook carbs, thewater gets drawn into the
carbohydrate.
That's why pasta and ricebecome soft, or potatoes become
(19:26):
soft and they become texturedand they get into a state where
the body can then absorb it,because it's taking in the water
and your body can digest it.
By the way, the amylase that Italked about a little while ago
in terms of digestion.
Yeah, those amylase.
Once you put that stuff in themouth, it starts to break it
(19:48):
down.
Well, if you take that samedish the same pasta, the rice,
the potatoes and you let it cool, you put it in the refrigerator
overnight.
What happens?
As you put it in therefrigerator, the molecules
begin to cool.
Put it in the refrigerator, themolecules begin to cool.
(20:11):
So, whereas before, once youfinish cooking it, you put it in
your mouth and the body absorbsall of those carbs, when you
put it in the refrigerator youcool it down.
Those carbs, thosecarbohydrates, the sugar in
there, they begin to crystallizeand if you warm that up, when
you eat it now, your bodydoesn't absorb as much of the
carbohydrates.
It actually passes through you.
(20:32):
So one way so that's the ideaof retrogradation.
Basically, what you're doing isyou're taking the food, you've
cooked it, and instead of eatingit right then you put it in the
refrigerator and you let itcool, and tomorrow, when you
heat it up and eat it, then yourbody doesn't absorb as much of
(20:52):
the carbohydrate.
That is another method ofdecreasing the spikes in blood
sugars.
Now.
Now this one takes someplanning right, because you have
to anticipate that, okay, I'mgoing to make this dish and I'm
going to make it, I'm going toput it in the refrigerator and
(21:14):
let it cool, and then tomorrowwe're going to eat it.
Now and, as I say to people,it's not an all or none.
Some people say, well, I can'tplan that far ahead.
Well, maybe not for this mealfor tonight, but how about the
meal for tomorrow or next day?
So it doesn't have to be okay,all of the meals.
(21:35):
You're using this idea, butyou're using this idea as much
as possible to try to blunt thespikes in blood sugar.
To try to blunt the spikes inblood sugar.
Notice that, ultimately, ourgoal, ultimately our goal is to
help you to develop habits andbehaviors that you can do
forever.
So we don't want you.
(21:57):
Well, okay, I'm going to dothis for a week and then, oh, I
can't do it anymore because I'mnot able to do all the meals.
Well, we don't want you tonecessarily do all the meals.
That would be great if you can,but sometimes it's not
practical to do that.
So, retrogradation, another wayof decreasing the spikes that we
can have in blood sugars sothat we can decrease the amount
(22:21):
of carbohydrates, amount ofblood sugar spikes and the
amount of insulin.
And then you've all probablyheard of glycemic index.
The glycemic index, theglycemic index, is a measure of
how much a specific foodincreases your blood sugar
compared to pure sugar.
(22:43):
Right, and it's from 0 to 100.
From 0 to 100.
So if I take a tablespoon ofpure sugar, for example, and I
take a half a carrot or a pieceof carrot and I do the sugar
(23:03):
right, and my blood sugar goesup to I don't know, say 100.
And then I do the carrot and myblood sugar goes to 50.
So the glycemic index of thesugar is what?
100.
The glycemic index of thecarrot is 50.
So the carrot doesn't raise myblood sugar as much.
And so it's a way of comparingdifferent foods.
(23:28):
And, as we're talking about thedifferent foods, what we are
going to be suggesting is thatwe try to eat foods that have
lower glycemic index, so foodsthat don't cause as big a spike
in blood sugar.
Because once again and I know Ikeep saying it y'all, because I
want this to kind of getdrilled in Because once we get a
spike in blood sugar, becauseonce again and I know I keep
saying it y'all, because I wantthis to kind of get drilled in,
because once we get the spike inblood sugar, insulin has to
(23:50):
come out.
When the insulin comes out, theinsulin causes a bunch of
different things, and we'll comeback and do a show where we
talk a little bit more about allthe things that insulin will do
.
But we've talked about severalof those already, right?
So puts on weight, causescravings, causes non-alcoholic
fatty liver disease can causehigh cholesterol and high blood
(24:11):
pressure and polycystic ovariansyndrome, and on and on and on
and on, right.
So what we want to do is wewant to eat foods that have low
glycemic index.
Now, you heard me say a littlewhile ago that for a lot of
people, we don't even talk aboutglycemic index.
Now, you heard me say a littlewhile ago that for a lot of
people, we don't even talk aboutglycemic index and we don't
(24:33):
talk about glycemic indexbecause their issue is not one
of glycemic index.
Their issue is one of justeating massive amounts of carbs.
So if you're eating chocolatecake every day for every meal,
then glycemic index is not yourissue.
What we need to work on is noteating the chocolate cake every
(24:56):
meal, right, they're not evengoing to notice if we change the
glycemic index of the chocolatecake, because it's already 100,
probably Because it's puresugar.
So often we want to talk aboutglycemic index, but there are
(25:18):
other things that we need todeal with first.
So when we talk about glycemicindex, there is a range, like I
said, up to 100, and somethingthat has low glycemic index is
55 or less, 55, 60 or less.
Medium glycemic index is 56 toabout 69, 70.
And then above 70 and above isconsidered high glycemic index.
(25:42):
So sugar would be in the highglycemic index.
Now notice, or be aware, thatyour body, even though we say,
okay, something has a glycemicindex of 50, for you, a
particular food may do a orcause a bigger spike than
(26:04):
something else and then cause abigger spike than someone else's
body and, as we talked abouttiming before, may cause a
different spike in the morningversus a spike in the afternoon
or in the evening.
Right, it's a glycemic index.
And then, of course, y'allexercise, exercise, exercise,
(26:26):
not exercising.
It's kind of like having amustang car in your garage and
not never driving it or havingwhatever your car is right, I
was going to say Tesla, butTesla is not the same Right.
So having one of those powercars in the garage and you don't
(26:53):
drive it, the power that wehave within our body in terms of
our muscles is incredible.
So when we exercise, exerciseincreases the uptake of glucose.
So, remember, we're talkingabout the cheat code and
actually I haven't said that yet.
I keep talking talk, cheat.
These are the cheat codes,y'all.
(27:13):
How do we blunt, how do weminimize the spikes that we get
in sugar and, ultimately, spikesin insulin?
This is the cheat code, this isthe hack.
So when we exercise, theexercise the muscles, in order
for the muscle to move or towork, it has to get energy, and
(27:35):
during exercise it absorbs a lotmore sugar.
To be able to move, to be ableto work, it has to get energy,
and during exercise it absorbs alot more sugar to be able to
move, to be able to work, and sowe're burning sugar so we don't
get as big a spike.
So if you exercise, if you eatand then go exercise, I'm not
talking about, like you know,high intensity training and
weightlifting, all that.
I'm talking about going out andwalking.
(27:56):
If you do that, then your bodyat that time intensity training
and weightlifting, all this I'mtalking about going out and
walking.
If you do that, then your bodyat that time is the sugar that's
coming in, those carbohydratesthat are being broken down, that
are being brought into thesystem.
The body is going to use thosefor energy, and then the muscle
has this amazing ability whereit can absorb sugar without
(28:17):
necessarily using insulin, sothat, as you're using your
muscles, the sugar is beingabsorbed and being used by the
muscles, and so we don't getthat rapid spike.
And if we don't get the rapidspike, once again insulin
doesn't come out and we improveour insulin sensitivity as well
with exercise.
(28:38):
And when we exercise, when weexercise, aside from the food
that we just ate and the bloodsugar that we just burned, as a
result of that, your musclesstay active.
They stay metabolically activeup to 48 hours after exercising.
So you're getting a big bangfor your buck.
So you exercise for 30, 40minutes and for the next 48
(29:01):
hours those muscles are burningmore sugar than they would have
if you had not exercised.
So what do we do?
Hey, about 20 to 30 minutesafter you eat, get up and walk.
You'll be surprised.
So exercise Once again, we'retalking about those cheat codes,
right, the cheat codes.
(29:22):
And then how do we deal withnaked carbs?
What is a naked carb?
A naked carb is a carbohydratethat you eat by itself.
That is like eating a piece ofcandy or a cookie or a donut or
some carbohydrate alone right,just naked carbohydrates.
It's like taking a spoon andsticking it in the jar of jam
(29:47):
and just eating the jam Nakedcarbs.
And when you do that, the spikethat we get in blood sugar is
quick and high.
We get a rapid increase as aresult of that, because there's
nothing blunting thecarbohydrate.
(30:11):
Last week we talked aboutpairing different foods together
.
Here is a place where we canpair foods together, different
foods together.
Here is a place where we canpair foods together.
So, to blunt the rise that youwould get in blood sugar, you
want to pair it with non-starchyvegetables, you want to pair it
with some protein and you wantto pair it with some kind of fat
.
So avocado is something you cando.
(30:34):
So people who are eating chipsright, chips and dip right, so
avocado.
So here's an interesting thingwhen you go to the restaurant,
what's the very first thing theybring you?
Where they come over and theyask you would you like anything
(30:58):
to drink and you give them yourorder and they go away and they
come back with the drinks andthey bring with them a basket of
bread.
Why do you think they do that?
Right, because it stimulatesthe appetite y'all.
Right, because that spike thatyou get, the blood sugar goes up
(31:20):
.
When the blood sugar goes up,insulin comes out.
And what does insulin make youdo?
What did I just say?
Insulin makes you hungry, itmakes you crave, it makes you
want to eat.
Same thing with some of thedrinks that they bring, because
that's what happens as a resultof blood sugar spikes and as a
result of insulin.
(31:42):
So when you consumecarbohydrates by themselves,
without anything surroundingthem, it's almost like
mainlining sugar.
All right, yeah, I know, know,I used that term.
Right, it's like taking an IV,stick it in your arm and pouring
(32:04):
sugar directly in, because assoon as you get, as soon as it
goes in your mouth, the amylasebreaks it down, the GI tract,
amylase breaks it down and itabsorbs it and you get a big
spike and then boom, and thenwe're off to the races.
Okay, so you get a big spikeand then boom, and then we're
off to the races.
Okay, so you get that craving,so naked.
Carbohydrates mainly process.
They are absorbed like almostinstantly.
(32:29):
And when we do that, right, sothe blood sugar goes up, we get
the spike in blood sugar, theinsulin comes out and the right,
so the blood sugar goes up.
We get the spike in blood sugar, the insulin comes out and the
insulin deals with the bloodsugar and the blood sugar drops.
Because we get that big spikeof insulin.
When the blood sugar goes down,we think we're hungry and so we
(32:50):
go eat again.
Right, so we get this spike inblood sugar.
Insulin causes us to be hungry,have the appetite, now insulin
is bringing it down.
When we get that drop, then wefeel that as a hunger and then
we eat again, so we get throughthis cycle.
That's why a lot of times,people will eat carbohydrates,
high carbohydrates, lots ofcarbohydrates, ice cream,
(33:10):
cookies, cake, candy, andthey're famished.
I can't stop eating and they'refamished.
I can't stop eating, and it'sbecause of the effects of the
hormones.
So that's the cheat code, y'all, that's the cheat code.
We'll come back and we'll talkabout that here in a minute.
Let's see what we got out here.
(33:33):
Let's see, let's see, let's see.
G Albert says I've lost about60 pounds.
Second round, first round, 2016.
Second round in the past sixweeks, using smaller plates,
which means smaller portions,and Ozempic Weekly down to 206.
Blood sugar 75 in the morning.
What, what?
(33:59):
G Albert in the house.
That's what I'm talking aboutright there.
That's what I'm talking aboutSuccesses, and I love that.
Thank you for sharing.
Teresa says good evening Evening.
Dr Wood and everyone.
Okay, I think we saw that onealready.
Steve says got a great job.
G Albert hey, steve, welcome,welcome, welcome.
Oh, g Albert asked the question.
He said white or apple cidervinegar.
(34:20):
All the studies that they didwas they were with apple cider
vinegar, but there's no reasonto believe that white vinegar
doesn't work.
But because the studies use theapple cider, that's what a lot
of people will promote, right?
So apple cider vinegar?
Teresa said are you talkingabout the apple cider vinegar,
because I have used it for thatpurpose.
(34:41):
Yes, teresa, that is what we'retalking about.
Teresa says could both methodsbe interchanged?
Huh, teresa, which method areyou talking about?
If you can just put that backin the chat for me, which method
?
And then G Albert says yep, Ialso drink about 40 ounces of
(35:05):
ginger root, whole lime andsimmer for about 10 hours on top
of the stove with a cup of cranapple juice and one bag of earl
gray tea.
Not sure if it's healthy orhelping.
It sounds good, g albert, I'mgonna have to copy that down and
(35:28):
try that recipe.
Teresa says so.
How do you know what yourglycemic index is?
Ah, teresa, very good question.
And it's not.
You can't know what yourglycemic index is.
You can know what the glycemicindex of foods are and you will
just have to try the foods andsee how they spike your blood
(35:51):
sugar.
Okay, so there's no way for youto tell, for a person to tell,
what their glycemic index is.
Okay, we can tell what the foodis, and I guess I shouldn't say
there's no way.
There is a way, but it'sexperimental, right?
So how did they come up withthe glycemic index of foods?
(36:12):
Well, they took people and theyfed them the food and we saw
what the blood sugars did.
Well, they took people and theyfed them the food and we saw
what the blood sugars did.
So that's how they come up withall those things.
It's kind of like how wediagnose someone or how we know
what insulin resistance is.
We say one person is moreinsulin resistant than the other
.
Well, what we did was we tookpeople, we put them in the lab,
(36:33):
we put an IV in on one arm thathas sugar going in, and we put
an IV in the other arm that hassugar going in, and we put an IV
in the other arm that hasinsulin going in and a
euglycemic clamp.
A euglycemic clamp is whatthat's what it's called, and
what we did was we said, hey,we're gonna keep the blood sugar
, we're gonna keep putting in aconstant rate of sugar, and then
(36:55):
we're gonna see how muchinsulin it takes to keep this
person's blood sugar at acertain point.
That's called a euglycemic ornormal glycemic clamp, and so
that's how we figured out.
Okay, this one has more insulinresistance than that person, but
you can't do that in yournormal everyday.
There's a formula called theHOMA-IR, but that's a whole
other conversation.
Okay, alright, called the HomaIR, but that's a whole other
(37:19):
conversation.
Okay, all right, let's see.
So Teresa says great job, gAlbert, yes, yes, very good job.
And Teresa says the vinegar andtiming method.
I believe that's what I wastalking about.
Oh, okay, so very good question.
And actually, teresa, that is agreat place for me to kind of
give a cap for some of this.
(37:41):
Okay, give a cap for some ofthis.
So let's hop over and let's takea look at this one right here.
So what's the cheat code?
What's the cheat code?
The cheat code really is allthe things we just talked about
the acidity, the glycemic index,the exercise, the
retrogradation, not dealing withnaked carbs and timing.
(38:01):
They're all there.
So how does this all work?
How do we practically deal withthis?
That means that at your house,you're going to go about your
normal day and you're going tobe eating things.
You're going to eat whatever itis that you've decided you're
going to be eating things.
You're going to eat whatever itis that you've decided you're
going to eat that day.
But as you are planning whatyou're going to eat in your life
(38:24):
I'm not talking about at thismoment, right now I'm about to
eat a cookie or about to eatwhatever I'm going to say oh man
, I wonder, is this?
You know, right?
That's not the point.
That's not the time to makethat decision right Now.
You can do it, but what I wantyou to begin doing is I want you
to begin planning okay,thinking generally which of
(38:47):
these things fit into my lifeand at what times.
Now, if timing isn't, if you'venoticed that, hey, there's
certain foods I eat and everytime I eat them at night my
blood sugar goes up, try them inthe morning, and if the blood
sugars are better, guess what?
Maybe that's something you canswitch to musing in the morning.
But you have to have plannedand have to have thought about
(39:09):
that ahead of time, because ifright now you're sitting down to
eat a bag of chips, guess what?
It's already there.
You've got a plan.
Okay, our normal process, ourbehavior.
The thing that we're going to doas a family, as a person, as a
group, is, after we eat, we'regoing to go walk around the
(39:32):
block or we're going to have aplate, a bowl, a little canter
of vinegar on the table.
Whenever we're eating bread,we're going to do like they do
in the restaurant we're going toget a little vinegar, we're
going to get a little olive oil,we're going to pour it on a
plate and I'm going to sop mybread in it.
(39:52):
So you're adding that I'm goingto change the type of dressing
I use.
Instead of eating ranch, I'mgoing to now do vinaigrette.
So it is incorporating thethings in your life that make
sense and that fit don't work isbecause we try to contort our
(40:25):
lives to the change we're making.
Now I'm not saying that youdon't have to make an effort and
be deliberate about it, butthere are some things that just
don't fit.
And if they don't fit, theydon't fit, that's okay, let's
try something else.
And if they don't fit, theydon't fit, that's okay, let's
try something else.
Now, if you are using foods thathave a higher glycemic index,
(40:45):
right and notice, right.
So there are six things thatwe've talked about.
We talked about acidity,glycemic index, time in exercise
, naked carbs and retrogradation.
So if you know that you'reusing something that has a
higher glycemic index, thenglycemic index is no longer on
the list of things you can do.
You've got to pick from one ofthe other five or a combination
of the other five.
So I'm going to say, hey, I'mmaking pasta for lunch and it's
(41:11):
going to be on Saturday, and Iknow the pasta is full of carbs,
you know that and I'm going toeat it.
So what I'm going to do is I'mgoing to make pasta on Friday,
put it in the refrigerator, soI'm using retrogradation.
Maybe, instead of having alunch party, I'll have a supper
party or dinner party orwherever right.
And I'm going to pair that withsome kind of fat, some kind of
(41:33):
protein, so that I'm not justpair that with some kind of fat,
some kind of protein, so thatI'm not just eating a bowl of
pasta.
I'm going to have some fishwith it, I'm going to have a
piece of meat with this, I'mgoing to have some chicken with
it.
Notice, what I've done is I'veused several of the cheat codes,
(41:58):
several of these hacks, to dealwith the blood sugar that's
going to result from having theelevated carbohydrates, and
we'll come back and we'll talk alittle bit more about that as
well.
Let's see.
Okay.
So Teresa said okay, got it.
Very good, very good, let's see.
Albert says oops, forgot 12cups of water and one cup of
(42:21):
chopped ginger root and onelemon, a lime.
Maybe I'll experiment withvinegar.
Okay, I like that.
Once again, oh, once again, galbert, for everybody out there,
I don't recommend just grabbinga cup and just drinking vinegar
, right, uh, because it's very,very caustic and very acidic.
Uh, but yeah, but definitely.
And vinegar, guys, if you, ifyou think about it, vinegar
(42:45):
actually, if used properly, addsa nice flavor to food, right?
So there's, there's that, thatkind of tanginess to it.
Yeah, so the sour, right.
So that's all good.
Let's take a look at somenumbers here.
Y'all, let's hop over.
(43:05):
So that's my average bloodsugar for the last 14 days.
My range is 70 to 180.
This thing says I'm in target93% of the time.
Right, that's that number thatyou see.
And it says that if thesenumbers continue, then my
glucose management indicator, oran estimate of what my A1C
(43:28):
would be, would be 5.8.
Okay, so, I love that.
Love that.
Well, let's go ahead and let'sget down, because I want to take
a look at a couple of thingshere.
All right, so this wassomething that I did.
Let's start with today.
Yeah, let's start with today.
So here's my blood sugar rightaround noon, right, so right
(43:51):
around noon, and I startedeating.
So what I had was I had twohamburger patties and a slice of
cheddar cheese and a slice ofand a slice of pepper jack
cheese.
So one, well, 120, and I hadthat and some blood sugar.
(44:13):
So I got this little spikeright here.
You see that, okay, so that'swhat I ate, but that's not all.
I got on my plate what I didget.
So I got this little spikeright here.
You see that, okay, so that'swhat I ate, but that's not all I
got on my plate.
What I did get also was I gotsome onion rings.
So I started eating here, wentup and I said I'm not going to
eat the onion rings, so I putthem in my office and then, as I
was getting ready kind ofmid-afternoon because I leave on
(44:36):
Mondays early so I can come getprepared for the show so as I
was leaving I was like, oh man,these onion rings are right
there.
I was being a good steward, Ididn't want to throw them away
because that's wasting food.
And so I said, oh, let me goahead and eat them.
And then I want you to seeright there, look at that.
So that was the onion ring.
Look at that.
So that was the onion ring.
And then look what happens.
(44:59):
All right, so we continue to godown Now.
So I want to talk about thisright here and this is something
that you guys will see and orhear about.
So I want to spend a minute andjust talk about it.
And that is that double spikethat you get Now.
Notice that after let me getrid of this Notice that after
(45:22):
that second spike, my bloodsugar seemed to come down much
quicker than after I had this.
See that small spike rightthere.
So it went up and it was comingdown.
So it went up and it was comingdown.
And then I ate again.
But look at how quickly it camedown.
And this is that second phaseinsulin release.
(45:45):
And the idea there is that whenI ate something that had carbs
and I didn't eat a whole lot ofcarbs that my body produced some
insulin to deal with thosecarbs, and that's probably the
cheese and whatnot.
And the body already had someinsulin prepared in the cells.
And so when I ate that secondmeal that had the higher carbs,
(46:12):
the body released all of thatinsulin and then my blood sugars
came down quickly.
Okay, now, that is a that isknown, that's a theory.
Well, not the theory.
It is known that that canhappen and there are people that
will purport that if you wantto get a better response on that
second meal, to eat a highercarb meal that first time so
(46:36):
that the body is prepared forthe second meal, so that you
drop the blood sugar, and Iunderstand the theory behind it,
but it doesn't make practicalsense for what we want to do
right.
So we can't say that it makessense to eat high carbs.
So we can't say that it makessense to eat high carbs so that
(46:57):
later on my body responds betterto carbs.
Does that make sense?
Okay, so that's second phase,the next thing I wanted to show
you.
So I want you to kind ofremember that.
The next thing I want to showyou is I want to go way back to,
let's see, was that Saturday?
(47:18):
Yes, so here was Friday, andremember Friday, I broke my fast
at 6.45 or 6.30, while we wereon the show, and as I ate, my
blood sugar started going up.
So this is getting intomidnight.
And then here is Saturdaymorning and my, my sensor
(47:40):
actually died.
So I didn't change it.
But look at the blood sugars,right?
So blood sugars, one, twentiesand so forth.
And so I went and, um, remember,I told you we were at the
funeral, and so I decided I wasgoing to eat something.
And because we got, we got backto the church, probably about
four ish, and so I startedeating and I had two pieces of
(48:04):
fried chicken.
I had, um, what else did theyhave?
I had fried chicken.
I didn't have any rice.
Oh, I had some mashed potatoesand I want you to see, look at
that, look at the rice and bloodsugar, and those are two pieces
of chicken breast and they wereso good, y'all.
(48:26):
Right, and if you remember, ifyou've been following me, you've
seen my blood sugar.
This was the first time in likeweeks, right, that I had a
blood sugar that spiked up above180.
Uh, it happened like way backhere somewhere.
I don't, oh, I don't have, Idon't have all of those, but way
(48:46):
back here somewhere I wouldhave to go back and find those.
That happened.
But I've not had a blood sugarthat spiked up that high in in
like weeks.
And and so so people say, well,is, does that mean that your
diabetes is not in remission?
No, it just probably means thatI shouldn't have had two pieces
of chicken.
(49:07):
But, right, that doesn't meanyou can't, because if you, if
you follow the blood sugars,right, so look at that.
So it spiked up, right, it camedown and then overnight, right,
so we were at 160, and itcontinued to drop, continued to
drop, and of course here I'm notfasting, right, so we're kind
of staying in the 120s, 123, andfor those of you in our
(49:30):
community, you know that I havea nut fetish, so I eat almonds
and cashews, and so so anytimeyou see these spikes right here,
that's probably something.
They're probably some cashewsor some almonds that I ate.
So one thing that I want to talkabout before we go and maybe
another cheat that we need,another cheat code is this idea
(49:52):
of snacking.
There is no physiologic,there's no medical reason for
snacking.
Your body doesn't need it.
Most of us, we snack because ofright, because we snack because
(50:12):
of these things habit, emotions, access and taste.
So, as you are in the process,maybe I need to add that, as
another one of the cheat codesis, there's not really a reason
for snacking.
Snacking is not a physiologicthing.
Snacking is a social, culturalthing that we've developed.
(50:35):
You remember when you were akid and you came home and you're
like, oh, I want something toeat.
Mom's like, okay, no, we'rehaving dinner here soon as we
bring this thing down right.
So remember.
So cheat code, cheat code.
The cheat code, the cheat code,is using these things that we've
talked about, these hacks, tominimize the spike in blood
sugar.
Minimizing the spike in bloodsugar minimizes the insulin
(50:57):
response.
Minimizing the insulin responseminimizes our cravings, our
drive to eat, minimizes theweight we put on, minimizes our
progression into non-alcoholicfatty liver disease and
metabolic syndrome andpolycystic ovarian syndrome and
all the other things that comeas a result of that.
So what do we do?
(51:18):
What do we do in terms ofacidity?
Add some vinegar to your meals.
Use some vinaigrette dressing.
Use glycemic index foods thatare less than 60.
Really, less than 55.
Pre-plan and begin using thisidea of retrogradation.
(51:39):
Take your food, whatever you'remaking, put it in the
refrigerator, eat it tomorrow,exercise 30 minutes after you
eat, go walking, try not to eatnaked carbs because you need
something around it to blunt thespikes in blood sugar.
And then begin learning foryourself what are the different
(52:03):
foods that your body responds toin different ways at different
times of the day.
Once again, that's part ofmindfulness Knowing yourself,
knowing how your body responds.
Remember, here on the channel,there is a platform on which we
are using that is our triple Eformula for success.
We educate the shows that we do, the blogs, the channel.
There is a platform in which weare using that is our triple E
formula for success we educatethe shows that we do, the blogs,
(52:24):
the podcasts All of thosethings are with the idea of
giving you data, giving youinformation, because information
is what you need in order foryou to understand.
When you understand, then youhave the tools.
The tools that we're using, theheat model, right, the
emotional intelligence that wetalked about, the five whys All
(52:44):
of those tools are things thatyou can use because they empower
you.
They are the things that allowyou to implement the discussions
that we're having in terms ofmaking change to your life.
And then, here on the channel,the community is what gives us
encouragement and gives usempowerment.
So, the triple E formula forsuccess, the heat model,
(53:08):
remember, these are the thingsthat derail us, so keep an eye
for these.
These are things that you wantto be aware of, that mindful
idea of understanding how I work.
What are the things that arepushing me to get off of track?
Get off track Habits, emotions,access and taste.
And then our call to actiony'all.
(53:28):
Here's the call to action.
Number one join the challenges.
We've had several challenges aswe went through the months, as
we went through the shows.
Number one begin fasting for a24-hour period Once a week.
Figure out your why.
(53:51):
What's making you do this?
Why do you want to be healthy?
Why do you want to reverse yourdiabetes?
Why, why, why?
Join the challenges.
Don't just let the shows comeand then go sit on the shelf.
Use them, get involved.
Claim your seat when you gethere, number two right.
Share your story, just likewe've seen in this chat today
(54:12):
that a lot of people are talkingabout their benefits and the
things that they're doing andthe successes that they have.
When you tell your successes,then other people are encouraged
.
When you tell of challenges,then other people are encouraged
.
When you tell of challengesthat you're having, people know
that they're not by themselves.
The worst thing is to be on ajourney and thinking that you're
by yourself.
I'm excited because you guysare here, because you're part of
my community.
(54:32):
You help keep me accountable.
You don't think I wanted athird piece of that chicken, but
I said well, I can't do thatbecause my blood sugar is gonna
go up too high.
I gotta show these, these bloodsugars on.
On monday community, we have ournext community meetup.
(54:53):
That's coming up on the 19thsorry, on the 18th.
That that's next Thursday andI'm going to go ahead and put
that link in the chat so thatyou can go ahead and do that If
(55:13):
you have registered before, goahead and register again for me,
y'all.
What I'm working on is a way sothat the people who register
for one don't have to registeragain when they can just come in
.
But, um, the platform that Iwas hoping to get that on is not
quite ready, so we're going todo a zoom.
Hopefully we'll get that readyfor next month.
Right?
(55:33):
So there is the link that justcame through.
That's one of the benefits ofbeing here on the live, right?
You get to see and you get toget these things right.
So we're not putting this outto the general public.
If people are here on the showand they wanna join the
community and they wanna comeinto the chat, it's great.
It's an opportunity for you toask questions, for me to see
your face, for us to talk toeach other Right now.
I know we I love the fact thatwe were able to type in, but
(56:02):
this allows us to be able totalk to each other directly.
Okay, so share your story, builda community the community is as
strong and as good as you areand then, finally, invite a
friend, invite a family member.
There are so many people aroundthe world, in the country, in
your neighborhood, on your job,in your family that can benefit
from this information.
Let them know.
Form a watch group, say, hey,let's go watch through these
(56:23):
shows, let's go watch throughthese things.
Let's go ahead and let's workon the challenges together.
Okay, and remember, thechallenge that we have for this
month is you're supposed to beworking on a recipe.
Right, make this meal and thoseare the things right there.
You want to make a meal that iswhole food based, that
(56:47):
minimizes processed foods, thathas no sugar added, that has
some starchy and non-starchyfoods in it, that has healthy
fat, lean protein, that's tasty,y'all, it tastes good, it can't
be bad and that has theappropriate portion size.
That's the challenge for thismonth.
So you got this entire month todo that and that's our call to
(57:11):
action.
All right, well, I thank youguys for being here.
I love, love, love being inthis community, love hanging out
with you all.
So, as always, glad that you'rehere, glad that I was able to
spend some time with you.
This is Dr Dwayne Wood, that'sWood 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,take charge of your life, avoid
(57:33):
complications and go to the nextlevel, creating the life you
always wanted.
And for this year y'all, newYear, new you.
If you're new to me, I'm DrDuane Wood, that's Wood with an
(58:17):
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 Year,uu.
Thank you.
I went to a funeral this past week.
There were a lot of folks there.
A lot of what we do surroundsrevolves, includes food,
including things like weddingsand birthdays and funerals, and
here this month, that's whatwe're talking about.
We're talking about how doesfood interact with our disease.
(00:26):
How does food interact withwhere we find ourselves?
How do we deal with food?
And today we're talking aboutthe cheat code.
We're talking about thosethings that we can do that
decrease the spikes in our bloodsugar.
If you're new to me, I'm DrDwayne Wood.
That's Wood with an E, the Estands for endocrinology.
(00:48):
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 newtheme is New Year, uu.
(01:09):
I'm talking to adults with type2 diabetes, those people who
want to put their diabetes inremission, those people who want
(01:32):
to reverse their diabetes andget off of some of that
medication that you're on.
That's what we're working on.
New year, new you and you guysknow how we do, what we do, when
we do it here on the channel,right, so I've got the meter
over here and I'll show you thathere in just a minute so that
you can see what my blood sugarshave been doing.
(01:53):
And there is some stuff I wantto show you in terms of what's
been happening with my bloodsugar over the last few days,
and I did something here todaythat I wanted to make sure that
I showed you guys.
So we've got those coming upand so you'll get to see those
as we go throughout the show.
And then, of course, take alook at my Libre and y'all,
(02:13):
y'all, look at me, look at me,look at what I got on.
So we've got our t-shirt, ourfood triggers right.
Remember that's our heat model,habits, emotions, access and
taste.
So we've got that on as wecontinue.
Our new year, new you.
So one of the things that we'vebeen talking about and remember
the premise when we started ourpremise is that our insulin is
(02:40):
what's causing the probleminsulin resistance and
specifically now we're talkingabout type 2 diabetics, so we're
talking to our adults with type2 diabetes right now.
So insulin is our issue and soour plan as we move through this
reversal, this remissiongetting off of medication is
number one.
How do we decrease insulin,whether it's exogenous, that is,
(03:03):
insulin that we are taking fromoutside, or endogenous, the
insulin that our body produces.
How do we suppress our appetiteand how do we get rid of sugar?
Those are the three pillarsthat we're working on right, and
that is basically the basis onwhich we are talking about
putting our diabetes inremission.
So last week we talked aboutfood starchy versus non-starchy
(03:25):
foods, and you can go back andwatch that show.
We've been doing several thingshere on the channel in terms of
fasting You've got to have donethat Emotional intelligence,
and tonight we're talking aboutfood and I love what G Albert
said.
G Albert said don't cheat.
And G Albert said don't cheat,right, just eat reasonably.
And I love that and that reallyis going to be kind of the
(03:49):
underpinning of our long-termplan.
So our long-term plan is whenwe get to the end of this year
y'all right, several of you aregoing to be off of some
medications.
Your diabetes is going to be inremission.
Your diabetes is going to beoff of some medications.
Your diabetes is going to be inremission.
Your diabetes is going to bereversed, and when we say
reversed, that means that youare not on medication to control
(04:10):
the blood sugars.
Yeah, that's what we're talkingabout.
So, long-term, though, how dowe sustain that?
And, long-term, what we're doingis we're learning through this
process right now, this yearthat we're going through new
year, new you we are learningthe tools that we need to
basically be able to do what GAlbert is saying, because,
(04:34):
ultimately, we want to be ableto be in control of the things
that we're doing.
The heat model and the reasonwe talk about the heat model, is
that the heat model gives us anidea of those things that push
us in a direction that we don'twant to go.
In terms of food right, habits,the habits that we have, the
(04:54):
habits that we have created, theemotions that come along that
push us to eat, the access thatwe have right, and the taste of
the food.
Those are the things that canderail us, and so all of the
tools that we're learning iswith this in mind.
So tonight we're talking aboutthe cheat code, we're talking
(05:15):
about hacking food right.
So what are those ideas that wehave that we can use in the
process of preventing thoseblood sugar spikes?
Because if the blood sugarsspike, then the insulin comes
out.
Remember, insulin is theculprit.
When the insulin comes out.
The insulin does a lot ofthings that we don't want to do.
The insulin is the signal, itis the switch, y'all, that says
(05:37):
that all the stuff, the energythat we just took in, that has
to go into storage.
And so, as soon as insulincomes out, that food is going to
right here.
Right, that weight that you puton, that comes because of
insulin, because as soon as youeat something, if the insulin is
up, then the body is going tostart storing some of that.
Insulin causes fatty liver.
(05:59):
Yeah, insulin, when it comes up, causes cravings.
Right, people say, oh, I justlove that thing.
Well, the reason you love thatthing, that particular taste, is
partially because of insulin.
So what do we do to minimizethe spikes in blood sugar,
(06:22):
thereby minimizing that big pushthat we have in terms of
insulin, right?
So here's where we're heading,y'all, here's where we're
heading.
This is our agenda.
So create the life you want,avoid complications and go to
the next level.
That's what we're talking about, okay?
(06:42):
So take active steps towardbetter diabetes management
through information or informeddietary and lifestyle changes
and lifestyle choices.
So here's where we're heading,right?
So one, we want to talk aboutthe timing of food.
What is the power of timing?
We want to talk about acidity,the advantage, and you guys have
(07:05):
seen things that people havebeen talking about acidic food.
We'll talk a little bit aboutthat Retrogradation.
What does that mean and howdoes that impact our blood
sugars and how does it impactthe food Glycemic index?
What does that mean for us?
It's something that I actuallyhave not pushed with a lot of my
patients because and I'll talkabout it in a minute for a lot
(07:26):
of them it is something to beaware of.
But there are some other thingswe want to take care of before
we get to glycemic index thebenefit of muscles, y'all
Benefit of muscles, and then, ofcourse, naked carbs.
Naked carbs, right.
So that's where we're headingand let's see.
(07:47):
We see Satra Delry.
Hey, satra, thank you forstopping by.
Let's give you a hand clap andsome music.
And she said replay crew, I'llbe back.
I love it, love it, love it.
All right, so let's hop to it.
Let's get to our discussion, andso the first thing we want to
(08:08):
talk about is the power oftiming.
The power of timing and youguys know that we've been
talking here about timing, andthe timing that we've been
discussing is this idea offasting.
How do we fast?
How do we deal with food?
But tonight what I want to dois I want to talk about timing
and I want to sugars go to 300from whatever it was, say 100.
(08:32):
But he eats ice cream and bloodsugars don't change.
(08:55):
And so he comes to me and hesays hey, dr Wood, you know I
can eat ice cream and nothing'shappening to my nothing's
happening.
And he goes out one night withhis wife and he comes back to
see me, maybe several monthslater.
He's like Dr Wood, you'd neverbelieve what happened.
(09:15):
I went out one night with mywife and I ate ice cream and he
said my blood sugars went to 300, just like with the carrots.
And so I asked him.
I said what was different?
He said nothing is different.
I had the same amount of icecream, same kind of ice cream.
And I asked him I said when didyou eat it?
He said, like I said, we wentout at night.
I said when do you normally eatice cream?
He said, yeah, normally I eatice cream around lunchtime
(09:41):
because I don't usually want toeat a lot of ice cream later at
night.
So I eat it in the middle of theday, and so he realized
something, or he learnedsomething, and I had to explain
to him that our bodies functionon a circadian rhythm.
What does that mean?
That means that our bodies areresponding to different hormones
(10:04):
.
That means that our bodies areresponding to different hormones
, and the hormones havedifferent effects on the body at
different times of the day.
Yeah, so that in the morning,our bodies tend to be more
sensitive to insulin.
What does that mean?
That means that in the morning,our bodies give us a bigger
(10:32):
response to the things that weeat that have carbs, and so the
blood sugars tend to come downbetter as a result of that in
the morning compared to theevening.
That means, then, that as theday goes on, as you move through
the day, you will find that,hey, there was something that I
could eat in the morning thatdidn't spike my blood sugar as
(10:56):
high, but if I eat that samething later in the day, my blood
sugar goes out of control, andpeople will say to me wait a
minute, I ate exactly the samething, the exact same amount,
right, and they say that becausethey don't understand that it
really doesn't matter if it'sthe same thing, it's just that
your body is respondingdifferently at different times
of the day to the same food, andthis is based on a circadian
(11:22):
rhythm.
So our bodies have this cyclethat they go through where
insulin comes out.
Now you guys may have heard metalk about the dawn phenomenon,
and the dawn phenomenon is thisprocess that the body goes
through as it prepares us forthe day, so that right around
three, four o'clock in themorning, the body begins to pump
us full of growth hormone,epinephrine, cortisol, and
(11:44):
that's with the plan of wakingus up, so that some people will
have a spike in blood sugar inthe morning without doing
anything and they're like well,wait a minute, I didn't eat
anything when my blood sugarwent up.
Yeah, that's because of thischange in hormones.
Likewise, your insulin worksbetter for a lot of people in
the morning versus working inthe evening.
(12:05):
That doesn't mean that there'ssomething wrong with the food
necessarily you're eating.
It just means that your body'sresponding differently and,
practically speaking, what doesthat mean then?
That means that there may besome adjustments that you have
to make to the food you eat.
What, how Well.
There are some things that youmay have to eat in the food you
eat what?
How Well, there are some thingsthat you may have to eat in the
(12:27):
morning versus eating them inthe evening.
Why?
Because that's how my bodyworks.
Is it fair?
Nope, but it is.
It is how the body functions.
So it is naturally better atmanaging blood sugar later after
breakfast than it is afterdinner.
So timing timing is importantBecause if we can adjust some of
(12:52):
the things we eat at differenttimes of the day now notice,
we're not even talking aboutfasting at this point.
We're just talking about thefood that you normally would eat
, just shifting it around in theday, and that takes you kind of
experimenting, because I can'ttell you which food is going to
spike your blood sugar.
You've got to try it.
Say, oh, I ate it in theevening and this is what
(13:12):
happened.
I ate it in the morning andthis is what happened.
So timing is important as well.
So timing.
The next one is acidity,acidity.
What does that mean?
So there are certain enzymes andyou may have seen on TV, on the
internet, you may have gotten ablog, you may have seen that
(13:33):
somebody doing something onTikTok and they dip a piece of
bread in vinegar and they eat itand supposedly this lowers your
blood sugar.
Now here's what's happening.
It's not that the vinegar islowering your blood sugar, right
.
What happens is because you areeating the or you're taking in
(14:00):
the vinegar.
What the vinegar does is itinhibits the enzyme that breaks
down sugar or break down carbs.
So when you put carbohydratesin your mouth, there are some
enzymes they're called salivaryamylase.
Salivary amylase you don't haveto know that name, but those
are the enzymes in your mouththat as soon as something goes
(14:22):
in the mouth, it begins breakingit down and then it goes into
your GI tract and within the GItract, in the stomach, for
example, there are some otherenzymes that continue to break
down the sugar, because yourbody can't use a piece of bread
inside the cell.
(14:42):
So what happens is you eat thefood.
The body breaks the bread orpasta or potato, whatever it is
breaks it down, it takes out theglucose from the bread or the
food and then it uses theglucose as the source of energy.
And this all happens becausethese enzymes are breaking the
(15:04):
food down.
Well, if I could inhibit theenzyme, if I could stop the
enzyme from breaking the fooddown as quickly, then guess what
?
I don't get as big a rise inblood sugar for one, and that
food kind of moves through my GItract.
So by the time some of thatenzyme is breaking the food down
, guess what?
It's already moved past thepoint where my body is going to
(15:26):
absorb it.
So I don't get as big a spike.
And what vinegar does is vinegarslows the rate at which the
carbohydrates are broken downinto sugar.
This means that the sugarenters the bloodstream more
gradually, helping to preventthe rapid spikes.
(15:47):
Remember, the spikes are whatwe're trying to inhibit or blunt
, because if we get the spikeswe get the insulin.
If we get the insulin, then weget all the other things that we
just talked about.
So the acetic acid in vinegarinterrupts the enzyme that
digests carbohydrate and, forinstance, amylase, and you'll
see that there.
(16:07):
So vinegar, that's what vinegardoes.
Now vinegar supposedly alsohelps with making the body more
sensitive to insulin.
So not only does it inhibit theability of the body to break
down the carbohydrate into sugar, but it also makes the body use
its own insulin moreeffectively.
(16:29):
And once again, remember whatwe're talking about we are
trying to blunt the spike insugar.
If we blunt the spike in sugar,we blunt the spike in insulin,
blunt the spike in insulin andthen all the different things
that we talked about.
So that is why you see a lot ofpeople talking about that.
Now the question that peopleare asking well, how much?
And so it was two tablespoonsof vinegar that they drank
(16:51):
during the study because theywere trying to standardize it.
Now I don't recommend that yougo out and just drink vinegar.
What a lot of people do is theyinclude vinegar as part of
their food.
So if you're having salad, usethe vinaigrette.
Some people will sprinkle somevinegar over their food.
You can do that.
(17:12):
If you're at a restaurant, dipthe bread in vinegar.
Sometimes they'll bring vinegarto the table.
Right, the balsamic vinegar.
The question you should beasking is okay, about this
acidity, right?
You said vinegar.
Do other acidic or acidicthings also help?
(17:35):
Now there's less.
There are less studies thatshow the benefit of things like
lemon juice or lime juice orsome of the other acidic fruits
that we have, but the idea isthe same, right.
So there are some studies outthere.
They're not as vigorous as withthe vinegar, but they should
(17:57):
work as well, so that whenyou're making whatever your meal
people who like a littlesweetness, right, they can
squeeze some orange juice froman orange across it.
You can make your own saladdressing with lemon and limes
and oranges and so forth.
So that should be a benefit aswell.
(18:18):
Okay, so acidity, acidity.
The next thing is this idea ofretrogradation, retrogradation
and retrogradation.
Before I get there, let me talkabout something.
So when I cook and if you makepasta, you'll notice that when
(18:40):
you finish boiling the noodles,if you kind of leave them in the
pot, they kind of get stucktogether, right.
So whenever you're cookingcarbohydrates, pasta, potatoes,
rice and so forth, in fact thereare places where people they
will wash their rice over andover and over and over and
(19:03):
they'll wash it until you know.
When you put the rice in thewater and you let it soak for a
little bit, you get that kind ofcloudy water that comes off.
So what they're doing isthey're washing off the starch,
the carbohydrate.
So whenever we cook carbs, thewater gets drawn into the
carbohydrate.
That's why pasta and ricebecome soft, or potatoes become
(19:26):
soft and they become texturedand they get into a state where
the body can then absorb it,because it's taking in the water
and your body can digest it.
By the way, the amylase that Italked about a little while ago
in terms of digestion.
Yeah, those amylase.
Once you put that stuff in themouth, it starts to break it
(19:48):
down.
Well, if you take that samedish the same pasta, the rice,
the potatoes and you let it cool, you put it in the refrigerator
overnight.
What happens?
As you put it in therefrigerator, the molecules
begin to cool.
Put it in the refrigerator, themolecules begin to cool.
(20:11):
So, whereas before, once youfinish cooking it, you put it in
your mouth and the body absorbsall of those carbs, when you
put it in the refrigerator youcool it down.
Those carbs, thosecarbohydrates, the sugar in
there, they begin to crystallizeand if you warm that up, when
you eat it now, your bodydoesn't absorb as much of the
carbohydrates.
It actually passes through you.
(20:32):
So one way so that's the ideaof retrogradation.
Basically, what you're doing isyou're taking the food, you've
cooked it, and instead of eatingit right then you put it in the
refrigerator and you let itcool, and tomorrow, when you
heat it up and eat it, then yourbody doesn't absorb as much of
(20:52):
the carbohydrate.
That is another method ofdecreasing the spikes in blood
sugars.
Now.
Now this one takes someplanning right, because you have
to anticipate that, okay, I'mgoing to make this dish and I'm
going to make it, I'm going toput it in the refrigerator and
(21:14):
let it cool, and then tomorrowwe're going to eat it.
Now and, as I say to people,it's not an all or none.
Some people say, well, I can'tplan that far ahead.
Well, maybe not for this mealfor tonight, but how about the
meal for tomorrow or next day?
So it doesn't have to be okay,all of the meals.
(21:35):
You're using this idea, butyou're using this idea as much
as possible to try to blunt thespikes in blood sugar.
To try to blunt the spikes inblood sugar.
Notice that, ultimately, ourgoal, ultimately our goal is to
help you to develop habits andbehaviors that you can do
forever.
So we don't want you.
(21:57):
Well, okay, I'm going to dothis for a week and then, oh, I
can't do it anymore because I'mnot able to do all the meals.
Well, we don't want you tonecessarily do all the meals.
That would be great if you can,but sometimes it's not
practical to do that.
So, retrogradation, another wayof decreasing the spikes that we
can have in blood sugars sothat we can decrease the amount
(22:21):
of carbohydrates, amount ofblood sugar spikes and the
amount of insulin.
And then you've all probablyheard of glycemic index.
The glycemic index, theglycemic index, is a measure of
how much a specific foodincreases your blood sugar
compared to pure sugar.
(22:43):
Right, and it's from 0 to 100.
From 0 to 100.
So if I take a tablespoon ofpure sugar, for example, and I
take a half a carrot or a pieceof carrot and I do the sugar
(23:03):
right, and my blood sugar goesup to I don't know, say 100.
And then I do the carrot and myblood sugar goes to 50.
So the glycemic index of thesugar is what?
100.
The glycemic index of thecarrot is 50.
So the carrot doesn't raise myblood sugar as much.
And so it's a way of comparingdifferent foods.
(23:28):
And, as we're talking about thedifferent foods, what we are
going to be suggesting is thatwe try to eat foods that have
lower glycemic index, so foodsthat don't cause as big a spike
in blood sugar.
Because once again and I know Ikeep saying it y'all, because I
want this to kind of getdrilled in Because once we get a
spike in blood sugar, becauseonce again and I know I keep
saying it y'all, because I wantthis to kind of get drilled in,
because once we get the spike inblood sugar, insulin has to
(23:50):
come out.
When the insulin comes out, theinsulin causes a bunch of
different things, and we'll comeback and do a show where we
talk a little bit more about allthe things that insulin will do
.
But we've talked about severalof those already, right?
So puts on weight, causescravings, causes non-alcoholic
fatty liver disease can causehigh cholesterol and high blood
(24:11):
pressure and polycystic ovariansyndrome, and on and on and on
and on, right.
So what we want to do is wewant to eat foods that have low
glycemic index.
Now, you heard me say a littlewhile ago that for a lot of
people, we don't even talk aboutglycemic index.
Now, you heard me say a littlewhile ago that for a lot of
people, we don't even talk aboutglycemic index and we don't
(24:33):
talk about glycemic indexbecause their issue is not one
of glycemic index.
Their issue is one of justeating massive amounts of carbs.
So if you're eating chocolatecake every day for every meal,
then glycemic index is not yourissue.
What we need to work on is noteating the chocolate cake every
(24:56):
meal, right, they're not evengoing to notice if we change the
glycemic index of the chocolatecake, because it's already 100,
probably Because it's puresugar.
So often we want to talk aboutglycemic index, but there are
(25:18):
other things that we need todeal with first.
So when we talk about glycemicindex, there is a range, like I
said, up to 100, and somethingthat has low glycemic index is
55 or less, 55, 60 or less.
Medium glycemic index is 56 toabout 69, 70.
And then above 70 and above isconsidered high glycemic index.
(25:42):
So sugar would be in the highglycemic index.
Now notice, or be aware, thatyour body, even though we say,
okay, something has a glycemicindex of 50, for you, a
particular food may do a orcause a bigger spike than
(26:04):
something else and then cause abigger spike than someone else's
body and, as we talked abouttiming before, may cause a
different spike in the morningversus a spike in the afternoon
or in the evening.
Right, it's a glycemic index.
And then, of course, y'allexercise, exercise, exercise,
(26:26):
not exercising.
It's kind of like having amustang car in your garage and
not never driving it or havingwhatever your car is right, I
was going to say Tesla, butTesla is not the same Right.
So having one of those powercars in the garage and you don't
(26:53):
drive it, the power that wehave within our body in terms of
our muscles is incredible.
So when we exercise, exerciseincreases the uptake of glucose.
So, remember, we're talkingabout the cheat code and
actually I haven't said that yet.
I keep talking talk, cheat.
These are the cheat codes,y'all.
(27:13):
How do we blunt, how do weminimize the spikes that we get
in sugar and, ultimately, spikesin insulin?
This is the cheat code, this isthe hack.
So when we exercise, theexercise the muscles, in order
for the muscle to move or towork, it has to get energy, and
(27:35):
during exercise it absorbs a lotmore sugar.
To be able to move, to be ableto work, it has to get energy,
and during exercise it absorbs alot more sugar to be able to
move, to be able to work, and sowe're burning sugar so we don't
get as big a spike.
So if you exercise, if you eatand then go exercise, I'm not
talking about, like you know,high intensity training and
weightlifting, all that.
I'm talking about going out andwalking.
(27:56):
If you do that, then your bodyat that time intensity training
and weightlifting, all this I'mtalking about going out and
walking.
If you do that, then your bodyat that time is the sugar that's
coming in, those carbohydratesthat are being broken down, that
are being brought into thesystem.
The body is going to use thosefor energy, and then the muscle
has this amazing ability whereit can absorb sugar without
(28:17):
necessarily using insulin, sothat, as you're using your
muscles, the sugar is beingabsorbed and being used by the
muscles, and so we don't getthat rapid spike.
And if we don't get the rapidspike, once again insulin
doesn't come out and we improveour insulin sensitivity as well
with exercise.
(28:38):
And when we exercise, when weexercise, aside from the food
that we just ate and the bloodsugar that we just burned, as a
result of that, your musclesstay active.
They stay metabolically activeup to 48 hours after exercising.
So you're getting a big bangfor your buck.
So you exercise for 30, 40minutes and for the next 48
(29:01):
hours those muscles are burningmore sugar than they would have
if you had not exercised.
So what do we do?
Hey, about 20 to 30 minutesafter you eat, get up and walk.
You'll be surprised.
So exercise Once again, we'retalking about those cheat codes,
right, the cheat codes.
(29:22):
And then how do we deal withnaked carbs?
What is a naked carb?
A naked carb is a carbohydratethat you eat by itself.
That is like eating a piece ofcandy or a cookie or a donut or
some carbohydrate alone right,just naked carbohydrates.
It's like taking a spoon andsticking it in the jar of jam
(29:47):
and just eating the jam Nakedcarbs.
And when you do that, the spikethat we get in blood sugar is
quick and high.
We get a rapid increase as aresult of that, because there's
nothing blunting thecarbohydrate.
(30:11):
Last week we talked aboutpairing different foods together
.
Here is a place where we canpair foods together, different
foods together.
Here is a place where we canpair foods together.
So, to blunt the rise that youwould get in blood sugar, you
want to pair it with non-starchyvegetables, you want to pair it
with some protein and you wantto pair it with some kind of fat
.
So avocado is something you cando.
(30:34):
So people who are eating chipsright, chips and dip right, so
avocado.
So here's an interesting thingwhen you go to the restaurant,
what's the very first thing theybring you?
Where they come over and theyask you would you like anything
(30:58):
to drink and you give them yourorder and they go away and they
come back with the drinks andthey bring with them a basket of
bread.
Why do you think they do that?
Right, because it stimulatesthe appetite y'all.
Right, because that spike thatyou get, the blood sugar goes up
(31:20):
.
When the blood sugar goes up,insulin comes out.
And what does insulin make youdo?
What did I just say?
Insulin makes you hungry, itmakes you crave, it makes you
want to eat.
Same thing with some of thedrinks that they bring, because
that's what happens as a resultof blood sugar spikes and as a
result of insulin.
(31:42):
So when you consumecarbohydrates by themselves,
without anything surroundingthem, it's almost like
mainlining sugar.
All right, yeah, I know, know,I used that term.
Right, it's like taking an IV,stick it in your arm and pouring
(32:04):
sugar directly in, because assoon as you get, as soon as it
goes in your mouth, the amylasebreaks it down, the GI tract,
amylase breaks it down and itabsorbs it and you get a big
spike and then boom, and thenwe're off to the races.
Okay, so you get a big spikeand then boom, and then we're
off to the races.
Okay, so you get that craving,so naked.
Carbohydrates mainly process.
They are absorbed like almostinstantly.
(32:29):
And when we do that, right, sothe blood sugar goes up, we get
the spike in blood sugar, theinsulin comes out and the right,
so the blood sugar goes up.
We get the spike in blood sugar, the insulin comes out and the
insulin deals with the bloodsugar and the blood sugar drops.
Because we get that big spikeof insulin.
When the blood sugar goes down,we think we're hungry and so we
(32:50):
go eat again.
Right, so we get this spike inblood sugar.
Insulin causes us to be hungry,have the appetite, now insulin
is bringing it down.
When we get that drop, then wefeel that as a hunger and then
we eat again, so we get throughthis cycle.
That's why a lot of times,people will eat carbohydrates,
high carbohydrates, lots ofcarbohydrates, ice cream,
(33:10):
cookies, cake, candy, andthey're famished.
I can't stop eating and they'refamished.
I can't stop eating, and it'sbecause of the effects of the
hormones.
So that's the cheat code, y'all, that's the cheat code.
We'll come back and we'll talkabout that here in a minute.
Let's see what we got out here.
(33:33):
Let's see, let's see, let's see.
G Albert says I've lost about60 pounds.
Second round, first round, 2016.
Second round in the past sixweeks, using smaller plates,
which means smaller portions,and Ozempic Weekly down to 206.
Blood sugar 75 in the morning.
What, what?
(33:59):
G Albert in the house.
That's what I'm talking aboutright there.
That's what I'm talking aboutSuccesses, and I love that.
Thank you for sharing.
Teresa says good evening Evening.
Dr Wood and everyone.
Okay, I think we saw that onealready.
Steve says got a great job.
G Albert hey, steve, welcome,welcome, welcome.
Oh, g Albert asked the question.
He said white or apple cidervinegar.
(34:20):
All the studies that they didwas they were with apple cider
vinegar, but there's no reasonto believe that white vinegar
doesn't work.
But because the studies use theapple cider, that's what a lot
of people will promote, right?
So apple cider vinegar?
Teresa said are you talkingabout the apple cider vinegar,
because I have used it for thatpurpose.
(34:41):
Yes, teresa, that is what we'retalking about.
Teresa says could both methodsbe interchanged?
Huh, teresa, which method areyou talking about?
If you can just put that backin the chat for me, which method
?
And then G Albert says yep, Ialso drink about 40 ounces of
(35:05):
ginger root, whole lime andsimmer for about 10 hours on top
of the stove with a cup of cranapple juice and one bag of earl
gray tea.
Not sure if it's healthy orhelping.
It sounds good, g albert, I'mgonna have to copy that down and
(35:28):
try that recipe.
Teresa says so.
How do you know what yourglycemic index is?
Ah, teresa, very good question.
And it's not.
You can't know what yourglycemic index is.
You can know what the glycemicindex of foods are and you will
just have to try the foods andsee how they spike your blood
(35:51):
sugar.
Okay, so there's no way for youto tell, for a person to tell,
what their glycemic index is.
Okay, we can tell what the foodis, and I guess I shouldn't say
there's no way.
There is a way, but it'sexperimental, right?
So how did they come up withthe glycemic index of foods?
(36:12):
Well, they took people and theyfed them the food and we saw
what the blood sugars did.
Well, they took people and theyfed them the food and we saw
what the blood sugars did.
So that's how they come up withall those things.
It's kind of like how wediagnose someone or how we know
what insulin resistance is.
We say one person is moreinsulin resistant than the other
.
Well, what we did was we tookpeople, we put them in the lab,
(36:33):
we put an IV in on one arm thathas sugar going in, and we put
an IV in the other arm that hassugar going in, and we put an IV
in the other arm that hasinsulin going in and a
euglycemic clamp.
A euglycemic clamp is whatthat's what it's called, and
what we did was we said, hey,we're gonna keep the blood sugar
, we're gonna keep putting in aconstant rate of sugar, and then
(36:55):
we're gonna see how muchinsulin it takes to keep this
person's blood sugar at acertain point.
That's called a euglycemic ornormal glycemic clamp, and so
that's how we figured out.
Okay, this one has more insulinresistance than that person, but
you can't do that in yournormal everyday.
There's a formula called theHOMA-IR, but that's a whole
other conversation.
Okay, alright, called the HomaIR, but that's a whole other
(37:19):
conversation.
Okay, all right, let's see.
So Teresa says great job, gAlbert, yes, yes, very good job.
And Teresa says the vinegar andtiming method.
I believe that's what I wastalking about.
Oh, okay, so very good question.
And actually, teresa, that is agreat place for me to kind of
give a cap for some of this.
(37:41):
Okay, give a cap for some ofthis.
So let's hop over and let's takea look at this one right here.
So what's the cheat code?
What's the cheat code?
The cheat code really is allthe things we just talked about
the acidity, the glycemic index,the exercise, the
retrogradation, not dealing withnaked carbs and timing.
(38:01):
They're all there.
So how does this all work?
How do we practically deal withthis?
That means that at your house,you're going to go about your
normal day and you're going tobe eating things.
You're going to eat whatever itis that you've decided you're
going to be eating things.
You're going to eat whatever itis that you've decided you're
going to eat that day.
But as you are planning whatyou're going to eat in your life
(38:24):
I'm not talking about at thismoment, right now I'm about to
eat a cookie or about to eatwhatever I'm going to say oh man
, I wonder, is this?
You know, right?
That's not the point.
That's not the time to makethat decision right Now.
You can do it, but what I wantyou to begin doing is I want you
to begin planning okay,thinking generally which of
(38:47):
these things fit into my lifeand at what times.
Now, if timing isn't, if you'venoticed that, hey, there's
certain foods I eat and everytime I eat them at night my
blood sugar goes up, try them inthe morning, and if the blood
sugars are better, guess what?
Maybe that's something you canswitch to musing in the morning.
But you have to have plannedand have to have thought about
(39:09):
that ahead of time, because ifright now you're sitting down to
eat a bag of chips, guess what?
It's already there.
You've got a plan.
Okay, our normal process, ourbehavior.
The thing that we're going to doas a family, as a person, as a
group, is, after we eat, we'regoing to go walk around the
(39:32):
block or we're going to have aplate, a bowl, a little canter
of vinegar on the table.
Whenever we're eating bread,we're going to do like they do
in the restaurant we're going toget a little vinegar, we're
going to get a little olive oil,we're going to pour it on a
plate and I'm going to sop mybread in it.
(39:52):
So you're adding that I'm goingto change the type of dressing
I use.
Instead of eating ranch, I'mgoing to now do vinaigrette.
So it is incorporating thethings in your life that make
sense and that fit don't work isbecause we try to contort our
(40:25):
lives to the change we're making.
Now I'm not saying that youdon't have to make an effort and
be deliberate about it, butthere are some things that just
don't fit.
And if they don't fit, theydon't fit, that's okay, let's
try something else.
And if they don't fit, theydon't fit, that's okay, let's
try something else.
Now, if you are using foods thathave a higher glycemic index,
(40:45):
right and notice, right.
So there are six things thatwe've talked about.
We talked about acidity,glycemic index, time in exercise
, naked carbs and retrogradation.
So if you know that you'reusing something that has a
higher glycemic index, thenglycemic index is no longer on
the list of things you can do.
You've got to pick from one ofthe other five or a combination
of the other five.
So I'm going to say, hey, I'mmaking pasta for lunch and it's
(41:11):
going to be on Saturday, and Iknow the pasta is full of carbs,
you know that and I'm going toeat it.
So what I'm going to do is I'mgoing to make pasta on Friday,
put it in the refrigerator, soI'm using retrogradation.
Maybe, instead of having alunch party, I'll have a supper
party or dinner party orwherever right.
And I'm going to pair that withsome kind of fat, some kind of
(41:33):
protein, so that I'm not justpair that with some kind of fat,
some kind of protein, so thatI'm not just eating a bowl of
pasta.
I'm going to have some fishwith it, I'm going to have a
piece of meat with this, I'mgoing to have some chicken with
it.
Notice, what I've done is I'veused several of the cheat codes,
(41:58):
several of these hacks, to dealwith the blood sugar that's
going to result from having theelevated carbohydrates, and
we'll come back and we'll talk alittle bit more about that as
well.
Let's see.
Okay.
So Teresa said okay, got it.
Very good, very good, let's see.
Albert says oops, forgot 12cups of water and one cup of
(42:21):
chopped ginger root and onelemon, a lime.
Maybe I'll experiment withvinegar.
Okay, I like that.
Once again, oh, once again, galbert, for everybody out there,
I don't recommend just grabbinga cup and just drinking vinegar
, right, uh, because it's very,very caustic and very acidic.
Uh, but yeah, but definitely.
And vinegar, guys, if you, ifyou think about it, vinegar
(42:45):
actually, if used properly, addsa nice flavor to food, right?
So there's, there's that, thatkind of tanginess to it.
Yeah, so the sour, right.
So that's all good.
Let's take a look at somenumbers here.
Y'all, let's hop over.
(43:05):
So that's my average bloodsugar for the last 14 days.
My range is 70 to 180.
This thing says I'm in target93% of the time.
Right, that's that number thatyou see.
And it says that if thesenumbers continue, then my
glucose management indicator, oran estimate of what my A1C
(43:28):
would be, would be 5.8.
Okay, so, I love that.
Love that.
Well, let's go ahead and let'sget down, because I want to take
a look at a couple of thingshere.
All right, so this wassomething that I did.
Let's start with today.
Yeah, let's start with today.
So here's my blood sugar rightaround noon, right, so right
(43:51):
around noon, and I startedeating.
So what I had was I had twohamburger patties and a slice of
cheddar cheese and a slice ofand a slice of pepper jack
cheese.
So one, well, 120, and I hadthat and some blood sugar.
(44:13):
So I got this little spikeright here.
You see that, okay, so that'swhat I ate, but that's not all.
I got on my plate what I didget.
So I got this little spikeright here.
You see that, okay, so that'swhat I ate, but that's not all I
got on my plate.
What I did get also was I gotsome onion rings.
So I started eating here, wentup and I said I'm not going to
eat the onion rings, so I putthem in my office and then, as I
was getting ready kind ofmid-afternoon because I leave on
(44:36):
Mondays early so I can come getprepared for the show so as I
was leaving I was like, oh man,these onion rings are right
there.
I was being a good steward, Ididn't want to throw them away
because that's wasting food.
And so I said, oh, let me goahead and eat them.
And then I want you to seeright there, look at that.
So that was the onion ring.
Look at that.
So that was the onion ring.
And then look what happens.
(44:59):
All right, so we continue to godown Now.
So I want to talk about thisright here and this is something
that you guys will see and orhear about.
So I want to spend a minute andjust talk about it.
And that is that double spikethat you get Now.
Notice that after let me getrid of this Notice that after
(45:22):
that second spike, my bloodsugar seemed to come down much
quicker than after I had this.
See that small spike rightthere.
So it went up and it was comingdown.
So it went up and it was comingdown.
And then I ate again.
But look at how quickly it camedown.
And this is that second phaseinsulin release.
(45:45):
And the idea there is that whenI ate something that had carbs
and I didn't eat a whole lot ofcarbs that my body produced some
insulin to deal with thosecarbs, and that's probably the
cheese and whatnot.
And the body already had someinsulin prepared in the cells.
And so when I ate that secondmeal that had the higher carbs,
(46:12):
the body released all of thatinsulin and then my blood sugars
came down quickly.
Okay, now, that is a that isknown, that's a theory.
Well, not the theory.
It is known that that canhappen and there are people that
will purport that if you wantto get a better response on that
second meal, to eat a highercarb meal that first time so
(46:36):
that the body is prepared forthe second meal, so that you
drop the blood sugar, and Iunderstand the theory behind it,
but it doesn't make practicalsense for what we want to do
right.
So we can't say that it makessense to eat high carbs.
So we can't say that it makessense to eat high carbs so that
(46:57):
later on my body responds betterto carbs.
Does that make sense?
Okay, so that's second phase,the next thing I wanted to show
you.
So I want you to kind ofremember that.
The next thing I want to showyou is I want to go way back to,
let's see, was that Saturday?
(47:18):
Yes, so here was Friday, andremember Friday, I broke my fast
at 6.45 or 6.30, while we wereon the show, and as I ate, my
blood sugar started going up.
So this is getting intomidnight.
And then here is Saturdaymorning and my, my sensor
(47:40):
actually died.
So I didn't change it.
But look at the blood sugars,right?
So blood sugars, one, twentiesand so forth.
And so I went and, um, remember,I told you we were at the
funeral, and so I decided I wasgoing to eat something.
And because we got, we got backto the church, probably about
four ish, and so I startedeating and I had two pieces of
(48:04):
fried chicken.
I had, um, what else did theyhave?
I had fried chicken.
I didn't have any rice.
Oh, I had some mashed potatoesand I want you to see, look at
that, look at the rice and bloodsugar, and those are two pieces
of chicken breast and they wereso good, y'all.
(48:26):
Right, and if you remember, ifyou've been following me, you've
seen my blood sugar.
This was the first time in likeweeks, right, that I had a
blood sugar that spiked up above180.
Uh, it happened like way backhere somewhere.
I don't, oh, I don't have, Idon't have all of those, but way
(48:46):
back here somewhere I wouldhave to go back and find those.
That happened.
But I've not had a blood sugarthat spiked up that high in in
like weeks.
And and so so people say, well,is, does that mean that your
diabetes is not in remission?
No, it just probably means thatI shouldn't have had two pieces
of chicken.
(49:07):
But, right, that doesn't meanyou can't, because if you, if
you follow the blood sugars,right, so look at that.
So it spiked up, right, it camedown and then overnight, right,
so we were at 160, and itcontinued to drop, continued to
drop, and of course here I'm notfasting, right, so we're kind
of staying in the 120s, 123, andfor those of you in our
(49:30):
community, you know that I havea nut fetish, so I eat almonds
and cashews, and so so anytimeyou see these spikes right here,
that's probably something.
They're probably some cashewsor some almonds that I ate.
So one thing that I want to talkabout before we go and maybe
another cheat that we need,another cheat code is this idea
(49:52):
of snacking.
There is no physiologic,there's no medical reason for
snacking.
Your body doesn't need it.
Most of us, we snack because ofright, because we snack because
(50:12):
of these things habit, emotions, access and taste.
So, as you are in the process,maybe I need to add that, as
another one of the cheat codesis, there's not really a reason
for snacking.
Snacking is not a physiologicthing.
Snacking is a social, culturalthing that we've developed.
(50:35):
You remember when you were akid and you came home and you're
like, oh, I want something toeat.
Mom's like, okay, no, we'rehaving dinner here soon as we
bring this thing down right.
So remember.
So cheat code, cheat code.
The cheat code, the cheat code,is using these things that we've
talked about, these hacks, tominimize the spike in blood
sugar.
Minimizing the spike in bloodsugar minimizes the insulin
(50:57):
response.
Minimizing the insulin responseminimizes our cravings, our
drive to eat, minimizes theweight we put on, minimizes our
progression into non-alcoholicfatty liver disease and
metabolic syndrome andpolycystic ovarian syndrome and
all the other things that comeas a result of that.
So what do we do?
(51:18):
What do we do in terms ofacidity?
Add some vinegar to your meals.
Use some vinaigrette dressing.
Use glycemic index foods thatare less than 60.
Really, less than 55.
Pre-plan and begin using thisidea of retrogradation.
(51:39):
Take your food, whatever you'remaking, put it in the
refrigerator, eat it tomorrow,exercise 30 minutes after you
eat, go walking, try not to eatnaked carbs because you need
something around it to blunt thespikes in blood sugar.
And then begin learning foryourself what are the different
(52:03):
foods that your body responds toin different ways at different
times of the day.
Once again, that's part ofmindfulness Knowing yourself,
knowing how your body responds.
Remember, here on the channel,there is a platform on which we
are using that is our triple Eformula for success.
We educate the shows that we do, the blogs, the channel.
There is a platform in which weare using that is our triple E
formula for success we educatethe shows that we do, the blogs,
(52:24):
the podcasts All of thosethings are with the idea of
giving you data, giving youinformation, because information
is what you need in order foryou to understand.
When you understand, then youhave the tools.
The tools that we're using, theheat model, right, the
emotional intelligence that wetalked about, the five whys All
(52:44):
of those tools are things thatyou can use because they empower
you.
They are the things that allowyou to implement the discussions
that we're having in terms ofmaking change to your life.
And then, here on the channel,the community is what gives us
encouragement and gives usempowerment.
So, the triple E formula forsuccess, the heat model,
(53:08):
remember, these are the thingsthat derail us, so keep an eye
for these.
These are things that you wantto be aware of, that mindful
idea of understanding how I work.
What are the things that arepushing me to get off of track?
Get off track Habits, emotions,access and taste.
And then our call to actiony'all.
(53:28):
Here's the call to action.
Number one join the challenges.
We've had several challenges aswe went through the months, as
we went through the shows.
Number one begin fasting for a24-hour period Once a week.
Figure out your why.
(53:51):
What's making you do this?
Why do you want to be healthy?
Why do you want to reverse yourdiabetes?
Why, why, why?
Join the challenges.
Don't just let the shows comeand then go sit on the shelf.
Use them, get involved.
Claim your seat when you gethere, number two right.
Share your story, just likewe've seen in this chat today
(54:12):
that a lot of people are talkingabout their benefits and the
things that they're doing andthe successes that they have.
When you tell your successes,then other people are encouraged
.
When you tell of challenges,then other people are encouraged
.
When you tell of challengesthat you're having, people know
that they're not by themselves.
The worst thing is to be on ajourney and thinking that you're
by yourself.
I'm excited because you guysare here, because you're part of
my community.
(54:32):
You help keep me accountable.
You don't think I wanted athird piece of that chicken, but
I said well, I can't do thatbecause my blood sugar is gonna
go up too high.
I gotta show these, these bloodsugars on.
On monday community, we have ournext community meetup.
(54:53):
That's coming up on the 19thsorry, on the 18th.
That that's next Thursday andI'm going to go ahead and put
that link in the chat so thatyou can go ahead and do that If
(55:13):
you have registered before, goahead and register again for me,
y'all.
What I'm working on is a way sothat the people who register
for one don't have to registeragain when they can just come in
.
But, um, the platform that Iwas hoping to get that on is not
quite ready, so we're going todo a zoom.
Hopefully we'll get that readyfor next month.
Right?
(55:33):
So there is the link that justcame through.
That's one of the benefits ofbeing here on the live, right?
You get to see and you get toget these things right.
So we're not putting this outto the general public.
If people are here on the showand they wanna join the
community and they wanna comeinto the chat, it's great.
It's an opportunity for you toask questions, for me to see
your face, for us to talk toeach other Right now.
I know we I love the fact thatwe were able to type in, but
(56:02):
this allows us to be able totalk to each other directly.
Okay, so share your story, builda community the community is as
strong and as good as you areand then, finally, invite a
friend, invite a family member.
There are so many people aroundthe world, in the country, in
your neighborhood, on your job,in your family that can benefit
from this information.
Let them know.
Form a watch group, say, hey,let's go watch through these
(56:23):
shows, let's go watch throughthese things.
Let's go ahead and let's workon the challenges together.
Okay, and remember, thechallenge that we have for this
month is you're supposed to beworking on a recipe.
Right, make this meal and thoseare the things right there.
You want to make a meal that iswhole food based, that
(56:47):
minimizes processed foods, thathas no sugar added, that has
some starchy and non-starchyfoods in it, that has healthy
fat, lean protein, that's tasty,y'all, it tastes good, it can't
be bad and that has theappropriate portion size.
That's the challenge for thismonth.
So you got this entire month todo that and that's our call to
(57:11):
action.
All right, well, I thank youguys for being here.
I love, love, love being inthis community, love hanging out
with you all.
So, as always, glad that you'rehere, glad that I was able to
spend some time with you.
This is Dr Dwayne Wood, that'sWood 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,take charge of your life, avoid
(57:33):
complications and go to the nextlevel, creating the life you
always wanted.
And for this year y'all, newYear, new you.
If you're new to me, I'm DrDuane Wood, that's Wood with an
(58:17):
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 Year,uu.
Thank you.
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