Mastering Your Metabolism: Expert Advice You Need

Mark Hyman

Jun 3, 2024

Episode description

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Metabolic health is key to preventing chronic diseases, which means it’s crucial for us to understand how our dietary choices impact our overall wellbeing. Simple changes in our eating habits can improve our insulin response and balance blood sugar levels, which offers immediate health benefits. In this episode, Jessie Inchauspe, Dr. Casey Means, and Dr. Ben Bikman share their actionable insights on boosting your metabolism through food. We delve into the latest research and provide practical tips for incorporating metabolism-friendly nutrition into your daily routine.

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Mindsip insights from this episode:

Check skin for signs of insulin resistance

The appearance of skin tags and dark, velvety patches of skin (acanthosis nigricans) are considered almost proof-positive signs of insulin resistance.

#insulin

#skin

Choose savory breakfasts for sustained fullness

A savory, steady-glucose breakfast can keep you full for five hours, whereas a sweet, spiky breakfast will make you hungry again in just two hours.

#glucose

#satiety

Always clothe your carbs with protein, fat, or fiber

Never eat a carbohydrate like sugar or starch naked; always add 'clothes' like protein, fat, or fiber to blunt its impact on your blood sugar.

#glucose

#nutrition

Avoid glucose spikes to prevent internal damage and aging

Every glucose spike causes glycation, a process that damages molecules and accelerates aging, literally cooking your body from the inside like a piece of toast.

#aging

#glucose

Prioritize vegetables first to minimize glucose spikes

Eating vegetables first, then protein and fats, and starches and sugars last can reduce a meal's glucose spike by up to 75%.

#glucose

#nutrition

Address insulin resistance by managing insulin, stress hormones, and inflammation

Insulin resistance has three primary causes: elevated insulin itself, elevated stress hormones, and elevated inflammatory proteins or cytokines.

#insulin

#stress

Reduce sugar intake to lower saturated fat production

Paradoxically, most of the harmful saturated fat in your blood is not from dietary fat but is produced by your liver as a direct result of eating sugar and starch.

#saturated-fat

#sugar

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