Mastering Your Metabolism: Expert Advice You Need
Mark Hyman
3 jun 2024
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.
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.
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.
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.
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%.
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.
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.
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