EP245: Keto Pitfalls

The podcast has a makeover! New name, new look, same commitment to bringing you quality science and strategies to improve your diabetes and your health!

Last week’s episode discussed nutritional ketosis as a strategy for improving insulin function and lowering blood sugars. This week we dive into pitfalls to avoid when using nutritional ketosis. Check it out! Try it out! Let me know how it goes!

EP244: Nutritional Ketosis Basics

Sometimes utilized as a key method in reversing type 2 diabetes, nutritional ketosis has gained popularity. It involves shifting the body’s primary energy source from carbs to fats. This lowers insulin levels in your body. Moving into ketosis may initially cause discomfort, called the “keto flu.” Ketosis targets insulin resistance, while aiding in healing various health issues like high cholesterol and inflammatory conditions. To enter ketosis, gradually lower carb intake to around 50 grams per day, monitoring ketone levels using urine strips or ketone meters. Caution is advised for those on medications, as adjustments may be necessary to avoid complications. Effective communication with healthcare providers is vital during dietary changes to ensure safety and proper medication management. Try it out, let me know how it goes!

Ep243: Q&A

This episode is a Q&A session. I cover how to manage protein intake even if you practice fasting. I answer questions regarding how long it takes and basic strategies to reverse insulin resistance. I answer questions about metformin and its impact on kidney function. There were two straight forward questions on the impact water can have on insulin resistance and how to find recipes without processed foods. Lastly, I address the unfortunate press release tying intermittent fasting with cardiovascular disease. Check it out! And let me know if you have any pressing questions!

EP242: Intermittent Fasting Hacks!

Fasting aids in lowering insulin levels, allowing cells to heal from insulin resistance, a condition where cells resist insulin’s instructions. Normally, insulin signals cells to absorb glucose for energy, but in insulin resistance, this process falters, leading to high blood sugar levels and diabetes. Intermittent fasting tackles this issue by reducing insulin exposure, promoting insulin sensitivity. For effective fasting, it’s crucial to avoid anything that significantly raises insulin levels, like food. While fasting poses challenges, strategies such as hydration, bone broth, adding fat, adequate sleep, and staying busy can ease the transition. Planning ahead, involving family in meal prep, and navigating eating out are also helpful tactics for success.

EP241: The Fast Path to Better Blood Sugars

Fasting offers cells a respite from insulin exposure, aiding in their healing process. Understanding hunger is pivotal; distinguishing between brain and physical hunger is essential when altering eating behaviors. The influence of processed foods on hormones and neurobiology disrupts our body-to-brain signaling, rendering hunger cues unreliable. Establishing boundaries, such as meal timing and mindfulness, becomes imperative. Starting gradually, adjusting fasting periods based on how you feel and blood sugar levels, is key. Medication users should proceed cautiously. While fasting may not be forever, it’s a valuable tool for managing insulin resistance. Beware of using fasting to compensate for poor dietary choices, as it undermines a healthy food relationship.

EP240: Intermittent Fasting for Better Blood Sugars

This episode reviews the biology of type 2 diabetes and how intermittent fasting is a powerful tool to normalize your biology and improve your blood sugars. There is a review of physical hunger vs. brain hunger and how allowing this to guide your fasting regimen is helpful. And also, a discussion of various fasting schedules as well as unhelpful ways to use fasting. Check it out. Try it out. Let me know what you think!

EP239: Autoimmunity with Amy Behimer

In this episode, I have a conversation with Dr. Amy Behimer about how our lifestyle impacts our overall health, more than just our diabetes. Dr. Behimer is a pharmacist as well as a coach. She works with people who have been diagnosed with autoimmune disorders. We talk about the mindset to improve health and powerful strategies to see results! Check it out!

EP238: Good vs Bad Carbs to Fix Type 2 Diabetes

I frequently get asked about good vs bad carbs when women are trying to determine how to eat to fix their type 2 diabetes.
Although I am not in love with the “good” and “bad” terms, there is definitely a strategy to determine what carbohydrate-rich foods will improve your health and which ones will make you sicker.
This podcast episode dives into how to determine what carbs work for your health and which ones do not! I also offer a few poignant questions for you to ask about your foods before you consume them. Check it out, try them out, and see how it goes!

Two references in this podcast:
1) DMD Episode #166: https://delanemd.com/episode-166-your-microbiome-and-type-2-diabetes/
2) Ultraprocessed People by Chris van Tulleken, MD

EP237: Managing Food Desires to Fix Type 2 Diabetes

This episode discusses food cravings. Understanding and managing food cravings is crucial for maintaining a healthy lifestyle. It’s easy to blame the presence of tempting foods for our desires, but the truth lies in our thoughts. When faced with irresistible treats like donuts or candy, it’s not the food itself that creates longing—it’s the thoughts we have about them. By recognizing this, we can shift our mindset and develop strategies to combat cravings. Rather than fighting against our natural inclinations, we can nurture alternative beliefs that prioritize our well-being. This might involve reminding ourselves of the negative consequences of indulging, such as feeling sick or creating health issues. Additionally, practicing mindful eating, staying hydrated, and consuming balanced meals rich in protein and healthy fats can help regulate cravings. Ultimately, by understanding the psychology behind food desire and implementing practical strategies, we can empower ourselves to make healthier choices and improve our overall well-being. Try this out!

EP:236 What to Eat to Reverse Your Type 2 Diabetes

Explore a journey to better health by making smart food choices! Discover how our bodies use insulin and why too much can be tricky. Embark on the path to healing by steering clear of processed foods that concentrate carbohydrates and elevate insulin levels. Learn about foods that might not be our friends and how reading labels can help. Avoiding tricky ingredients in processed foods can make us feel better. Find out about a special online class on February 10th to learn more about reading food labels. Check my website for details! You can make tasty choices for a healthy you!