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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:02):
Hi, how are you?
Let's talk about the lesson ofa, excuse me.
Uh, let's talk about, you know,combination of your blood sugar
and balancing meals.
Um, I talked briefly on this onthe previous lesson but, um, I
wanted to just kind of touchbase and let you know where, how
(00:23):
to kind of dive into that alittle bit more.
So, how do you stabilize yourblood sugar?
By optimizing it from GLP-1function.
You're supporting long-termmetabolic health.
You do this by finding simplemeals, ways that can keep you at
a blood sugar steady that willhelp prevent you from that
midday crash.
(00:44):
How do you do that?
By blood sugar, glp one,metabolisms, because they're
connected.
You do this because, um, youstructure meals in a functional
nutritional way, and I'll giveyou some examples.
So, first, the connectionbetween blood sugar and um are
(01:05):
in our bodies, right.
So let's think of it like howdo we regulate the blood sugar,
the GLP one and the metabolism?
Oh, I've spoken numerous timeson this and we're trying to get
you back to balance, not toohigh, not too low, not complete
survival, but to get you whereyou're not getting cravings, not
having metabolic um or having,you know, not amount, crazy
(01:27):
amounts of fat storage.
You're trying to keep yourselfat a stable level.
You're trying to avoid thoseblood sugar spikes.
You're trying to get yourselffrom not having a flood of
insulin within the body.
You're because what that doesthat gives you fat storage and
energy crashes and you get somany cravings.
When your blood sugar doescrash, it leads to irritability,
(01:49):
you become hangry, you'reovereating at your next meal.
If you're fatigued, you havebrain fog list goes on from
there.
Then that could lead into acascade of chronic imbalances
within the body, like brainsalemia, which means then you
get problems with you're feelinghungry too soon.
The hormones of gall and leptinare not satisfying you.
You're getting hungry, you havepoor blood sugar, you have slow
(02:12):
and fast metabolism.
Then this can lead to chronicillnesses that cause more
insulin within the body,inflammation, and then the list
goes on.
How do you balance like this?
How do you do it?
What's going on?
Whole foods, nutrient densefoods.
Instead of worry about what totake out, think about what
you're putting in protein, fiberrich veggies, healthy fats,
(02:33):
ultra processed foods.
Get rid of them.
You know.
If it's the crap, don't eat it.
You know I'm sick to more of ameal timing than I've spoken
with before.
Try to eat between about threeto five hours, or one good
quality meal and two smaller,hydrate, hydrate, hydrate and
move the body and then, ofcourse, sleep.
So those are, no matter what,will always be factors in life.
(02:57):
Now, key components in the bloodsugar balance are your macros.
So understanding protein, fiber, fats and balancing your sugar.
So it's protein, carbs, fats.
But think about, instead ofjust carbs, think about nice
quality, dense fiber, healthyfat and protein.
You always, if you can do agood balance there, you're going
(03:20):
to have balanced sugar.
How do we do this?
We stimulate with protein.
It stimulates the secretion ofJLP1 from the L cells in the
small intestines.
This helps preserve muscle.
By giving you more protein.
It reduces your hunger andstabilizes your insulin levels.
Um reduces your hunger andstabilizes your insulin levels.
(03:41):
The healthy fats slows thedigestion, lowers the glucose
spikes, improves your hunger.
That you have.
When you absorb um fat solublevitamins like vitamin a, e and k
.
A vitamin a and d, e and k,your body is more likely to feel
full and feel good.
Fiber, non-starchy vegetablesthose like that are broccoli,
(04:08):
cruciferous vegetables, greens.
That slows down the breakdownof the carbohydrates.
That helps you with your gutbacteria.
It helps boost more thing, yourGLP-1.
Naturally it helps regulateyour bowel movements.
The fiber moves things along.
It supports detox, becausedetox is not only removing the
waste within the GI system byexcreting it through stool, but
(04:32):
it is also through cleaning outthe liver.
So the detox is a combinationof trying to get you hydrated
and clear out all that excessand then clear out the fiber
cups you know, roto-rooter thatstuff in the colon and in the
actually the entire GI system byeating that.
So if you're going to go forcomplex carbs, please go for the
(04:53):
complex, not the simple carbs.
And that gives you more of asustained energy, like sweet
potatoes, quinoa, legumes, oats,things of that nature.
And how do you do it?
The combination is alwaysprotein, veggie, fat.
That's how you would eat.
You could actually start withthe veggie combo, the protein
(05:17):
and then the fat or um.
Think of it like you're goingto bring in um sustainable
energy.
You always want to have that inyour body.
There is it, it absorbs it.
So the fiber like will break up, let's say it goes protein.
(05:37):
Then you're going to have yourquality veggie, then you're
going to have the fiber and thefat and then that will help
break down any excess glucosespikes and that's where you're
going to become metabolicallyhealthy.
So there is a way to eat, thereis timing and it is what you
put into your body.
Now let's, I will put inexamples of sample breakfast,
(06:00):
lunch and dinners.
I promise, for example, eggs,spinach and avocado.
There you've got your protein,you've got your greens and
you've got your fat.
There you go.
There's no spike.
I have that almost every singleday.
If I'm not having an egg, it'sprobably going to be yogurt.
Next snack Greek yogurt, chiaseeds, blueberries, protein,
(06:24):
fiber, antioxidants the chiaseeds helps with any sort of
sugar spike and the antioxidantsblueberries.
Dinner, salmon, kale,cauliflower.
You've got your omegas, you'vegot the protein.
You've got your GLP-1cruciferous vegetables to help
(06:44):
boost your GLP and you got yourcauliflower, which is fibrous
and also nutritious Chicken.
So it's like keep it simple.
And if you start putting abunch of junk in there and you
wonder why it's not good or itmay not taste as good, but you
can season things.
I mean, you can still usecheese, you can still use things
.
You just have to modify it.
(07:04):
You know it.
You cannot think that, um,having the fried food is is
going to get you healthy.
You put the crap in, you'regoing to feel like crap.
You put the good stuff in.
You're going to feel reallygood.
Tips for meal prep I usuallyhave proteins done earlier in
the week, then I have like abatch of veggies done and then
(07:26):
I'll have some starches, andsometimes I'll just put it
together and then I'll season itdifferently and I'll change it
up like that, so it's like I'llhave that in the fridge and I'll
make it quicker.
Sometimes I'll buy a rotisserie.
Sometimes I'll have itpre-steamed just so that I can
feel like it's been done.
(07:47):
I'll even buy pre-steamed bagsof veggies and things if I'm
really trying to get quick mealson the go.
If you really want to getyourself motivated, you know,
give yourself a challenge.
Take pictures, look at whatyour food is that you're having
every day, and does it meet thatcriteria that I'm stating?
Is it in that meal prep,protein, veggie, or do you
(08:07):
notice you're getting like a bigold salty burger with French
fries and who knows what?
If you can't take a picture ofit and you're feeling a little
embarrassed, that should giveyou an idea.
Maybe there's.
You know there's room forimprovement.
It's okay to eat certain foods.
Just become aware of where youare and how you can balance it
out Like, for example, if you'regoing to have like a slice of
(08:30):
pizza that next day, I want youto be modifying about where your
, where your protein intake isand where even that next meal
it's.
It's okay to have cheat moments.
It's okay to you know, eat, youknow.
I want you to feel comfortablein your body and where you're at
, but understand, you know whereyou need to be the most
metabolically healthy.
That's our goal.
That's what we're trying to dofor, or at least to let you be
(08:52):
knowledgeable in this course tounderstand them.
I hope this helps on this andI'll give you a little bit more
takeaways and snack ideas in theextra action plans.
Talk with you soon.
Hi, how are you?
Let's talk about the lesson ofa, excuse me.
Uh, let's talk about, you know,combination of your blood sugar
and balancing meals.
Um, I talked briefly on this onthe previous lesson but, um, I
wanted to just kind of touchbase and let you know where, how
(00:23):
to kind of dive into that alittle bit more.
So, how do you stabilize yourblood sugar?
By optimizing it from GLP-1function.
You're supporting long-termmetabolic health.
You do this by finding simplemeals, ways that can keep you at
a blood sugar steady that willhelp prevent you from that
midday crash.
(00:44):
How do you do that?
By blood sugar, glp one,metabolisms, because they're
connected.
You do this because, um, youstructure meals in a functional
nutritional way, and I'll giveyou some examples.
So, first, the connectionbetween blood sugar and um are
(01:05):
in our bodies, right.
So let's think of it like howdo we regulate the blood sugar,
the GLP one and the metabolism?
Oh, I've spoken numerous timeson this and we're trying to get
you back to balance, not toohigh, not too low, not complete
survival, but to get you whereyou're not getting cravings, not
having metabolic um or having,you know, not amount, crazy
(01:27):
amounts of fat storage.
You're trying to keep yourselfat a stable level.
You're trying to avoid thoseblood sugar spikes.
You're trying to get yourselffrom not having a flood of
insulin within the body.
You're because what that doesthat gives you fat storage and
energy crashes and you get somany cravings.
When your blood sugar doescrash, it leads to irritability,
(01:49):
you become hangry, you'reovereating at your next meal.
If you're fatigued, you havebrain fog list goes on from
there.
Then that could lead into acascade of chronic imbalances
within the body, like brainsalemia, which means then you
get problems with you're feelinghungry too soon.
The hormones of gall and leptinare not satisfying you.
You're getting hungry, you havepoor blood sugar, you have slow
(02:12):
and fast metabolism.
Then this can lead to chronicillnesses that cause more
insulin within the body,inflammation, and then the list
goes on.
How do you balance like this?
How do you do it?
What's going on?
Whole foods, nutrient densefoods.
Instead of worry about what totake out, think about what
you're putting in protein, fiberrich veggies, healthy fats,
(02:33):
ultra processed foods.
Get rid of them.
You know.
If it's the crap, don't eat it.
You know I'm sick to more of ameal timing than I've spoken
with before.
Try to eat between about threeto five hours, or one good
quality meal and two smaller,hydrate, hydrate, hydrate and
move the body and then, ofcourse, sleep.
So those are, no matter what,will always be factors in life.
(02:57):
Now, key components in the bloodsugar balance are your macros.
So understanding protein, fiber, fats and balancing your sugar.
So it's protein, carbs, fats.
But think about, instead ofjust carbs, think about nice
quality, dense fiber, healthyfat and protein.
You always, if you can do agood balance there, you're going
(03:20):
to have balanced sugar.
How do we do this?
We stimulate with protein.
It stimulates the secretion ofJLP1 from the L cells in the
small intestines.
This helps preserve muscle.
By giving you more protein.
It reduces your hunger andstabilizes your insulin levels.
Um reduces your hunger andstabilizes your insulin levels.
(03:41):
The healthy fats slows thedigestion, lowers the glucose
spikes, improves your hunger.
That you have.
When you absorb um fat solublevitamins like vitamin a, e and k
.
A vitamin a and d, e and k,your body is more likely to feel
full and feel good.
Fiber, non-starchy vegetablesthose like that are broccoli,
(04:08):
cruciferous vegetables, greens.
That slows down the breakdownof the carbohydrates.
That helps you with your gutbacteria.
It helps boost more thing, yourGLP-1.
Naturally it helps regulateyour bowel movements.
The fiber moves things along.
It supports detox, becausedetox is not only removing the
waste within the GI system byexcreting it through stool, but
(04:32):
it is also through cleaning outthe liver.
So the detox is a combinationof trying to get you hydrated
and clear out all that excessand then clear out the fiber
cups you know, roto-rooter thatstuff in the colon and in the
actually the entire GI system byeating that.
So if you're going to go forcomplex carbs, please go for the
(04:53):
complex, not the simple carbs.
And that gives you more of asustained energy, like sweet
potatoes, quinoa, legumes, oats,things of that nature.
And how do you do it?
The combination is alwaysprotein, veggie, fat.
That's how you would eat.
You could actually start withthe veggie combo, the protein
(05:17):
and then the fat or um.
Think of it like you're goingto bring in um sustainable
energy.
You always want to have that inyour body.
There is it, it absorbs it.
So the fiber like will break up, let's say it goes protein.
(05:37):
Then you're going to have yourquality veggie, then you're
going to have the fiber and thefat and then that will help
break down any excess glucosespikes and that's where you're
going to become metabolicallyhealthy.
So there is a way to eat, thereis timing and it is what you
put into your body.
Now let's, I will put inexamples of sample breakfast,
(06:00):
lunch and dinners.
I promise, for example, eggs,spinach and avocado.
There you've got your protein,you've got your greens and
you've got your fat.
There you go.
There's no spike.
I have that almost every singleday.
If I'm not having an egg, it'sprobably going to be yogurt.
Next snack Greek yogurt, chiaseeds, blueberries, protein,
(06:24):
fiber, antioxidants the chiaseeds helps with any sort of
sugar spike and the antioxidantsblueberries.
Dinner, salmon, kale,cauliflower.
You've got your omegas, you'vegot the protein.
You've got your GLP-1cruciferous vegetables to help
(06:44):
boost your GLP and you got yourcauliflower, which is fibrous
and also nutritious Chicken.
So it's like keep it simple.
And if you start putting abunch of junk in there and you
wonder why it's not good or itmay not taste as good, but you
can season things.
I mean, you can still usecheese, you can still use things
.
You just have to modify it.
(07:04):
You know it.
You cannot think that, um,having the fried food is is
going to get you healthy.
You put the crap in, you'regoing to feel like crap.
You put the good stuff in.
You're going to feel reallygood.
Tips for meal prep I usuallyhave proteins done earlier in
the week, then I have like abatch of veggies done and then
(07:26):
I'll have some starches, andsometimes I'll just put it
together and then I'll season itdifferently and I'll change it
up like that, so it's like I'llhave that in the fridge and I'll
make it quicker.
Sometimes I'll buy a rotisserie.
Sometimes I'll have itpre-steamed just so that I can
feel like it's been done.
(07:47):
I'll even buy pre-steamed bagsof veggies and things if I'm
really trying to get quick mealson the go.
If you really want to getyourself motivated, you know,
give yourself a challenge.
Take pictures, look at whatyour food is that you're having
every day, and does it meet thatcriteria that I'm stating?
Is it in that meal prep,protein, veggie, or do you
(08:07):
notice you're getting like a bigold salty burger with French
fries and who knows what?
If you can't take a picture ofit and you're feeling a little
embarrassed, that should giveyou an idea.
Maybe there's.
You know there's room forimprovement.
It's okay to eat certain foods.
Just become aware of where youare and how you can balance it
out Like, for example, if you'regoing to have like a slice of
(08:30):
pizza that next day, I want youto be modifying about where your
, where your protein intake isand where even that next meal
it's.
It's okay to have cheat moments.
It's okay to you know, eat, youknow.
I want you to feel comfortablein your body and where you're at
, but understand, you know whereyou need to be the most
metabolically healthy.
That's our goal.
That's what we're trying to dofor, or at least to let you be
(08:52):
knowledgeable in this course tounderstand them.
I hope this helps on this andI'll give you a little bit more
takeaways and snack ideas in theextra action plans.
Talk with you soon.
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