262. Blood Sugar 101: A Wellness Roundtable Episode #FabulousFriends

Blood sugar regulation isn't just for a select few; it's a universal key to health, vitality, and the enjoyment of life. As humans thriving in our beautifully complex world, our goal is to be realistic, and not restrict ourselves.

Today, we’re revisiting conversations with previous guests who've shared invaluable tools on how to maintain this crucial balance, helping us lead a healthier, more energetic life. The concept is simple, but the effects are profound; it all comes down to managing your blood sugar levels. 

Whether it's quinoa or cake, the breakdown of any carbohydrate we consume produces glucose – our primary energy source. The trick is to balance our blood sugar levels, not too high and not too low, to avoid those insulin spikes and crashes. This balance allows for consistent energy and effective fat burn throughout the day. 

But how do we achieve this balance? It's not about eating less or skipping meals. Rather, it's about focusing on the "#fab4" in each meal – fat, protein, fiber, and greens. This approach helps to naturally stabilize our blood sugar, offering us the gift of vitality and wellbeing. 

On this roundtable journey, we draw insights from previous episodes featuring brilliant minds like:

• Dr. Casey Means: Level Up your Metabolic Health #103

• Dr. Ben Bikman: How to Fight Chronic Illness at its Source #83

• Dr. Mariza Snyder: Eating to Support Your Hormones and Blood Sugar #195

• Dr. Lauren Kelley-Chew: How to use a CGM to Master your Metabolic Health #217

• Jessie Inchauspe: Balance Your Blood Sugar, Feel Your Best #144 and Join the Glucose Revolution & Hack Your Blood Sugar #176

We also cover…

00:02:00 — Why Insulin Is the Metabolic Boss (Dr. Ben Bilkman)

• Introduction to blood sugar

• What is insulin and why is it produced?

• Insulin’s role in the brain and brain disorders

00:06:00 — Healthy Levels & Development of Insulin Resistance (Dr. Casey Means) 

• Why we need to keep insulin in a narrow range

• How insulin resistance happens

• How to become metabolically flexible

• Using fat versus glucose for energy consumption

• How your gut microbiome influences how your body breaks down carbohydrates

00:10:00 — How to Identify if Our Insulin Levels Are Off (Dr. Lauren Kelley-Chew) 

• Oatmeal isn’t as good for you as you think

• Symptoms of blood sugar drops

• Recognizing the impacts of sugar on focus and retention

• Smart food choices to feel more satisfied and balanced throughout the day

• Using Levels to understand how your food is impacting blood sugar

00:19:00 — Insulin’s Role in PCOS (Dr. Ben Bilkman)

• Why insulin inhibits ovulation for women of reproductive age

• How glucose and insulin is related to PCOS 

• Understanding the pivotal role of fat cells and fertility

00:22:00 — Why Insulin Sensitivity & Blood Sugar Balance Is Important for Hormone Balance (Dr. Mariza Snyder)

• Why it’s more common to have insulin resistance in your 40’s

• Cultivating metabolic health and flexibility in your 40’s

• Why blood sugar balance is important for hormone balance

00:30:00 — Plagues of Prosperity: Diseases Caused by Insulin Resistance (Dr. Ben Bikman)

• Read: Why We Get Sick by Benjamin Bikman 

• Insulin resistance causing brain disease

• Impact on men’s fertility

00:40:00 — Hacks For Blood Sugar Balance (Jessie Inchauspe & Dr. Casey Means)

• How eating your food in the right order can reduce glucose spikes

• Ideas for how to eat more veggies

• What happens when you start a meal with bread or high glucose foods

• Read: Glucose Revolution: The Life-Changing Power of Balancing Your Blood Sugar

• Why you should start your day with a savory breakfast

• Benefits of food pairing for blood sugar balance

Resources:

• Dr. Ben Bikman, Website: pdbio.byu.edu/bikman-lab

• Dr. Ben Bikman, Instagram: @benbikmanphd

• Dr. Casey Means, Instagram: ‎@drcaseyskitchen

• Dr. Lauren Kelley-Chew, Instagram: @drkelleychew

• Dr. Mariza Snyder, Website: drmariza.com

• Dr. Mariza Snyder, Instagram: @drmariza 

• Jessie Inchauspe, Website: jessieinchauspe.com

• Jessie Inchauspe, Instagram: @glucosegoddess

• Levels, ‎Website: levels.link/kelly (2 free months of membership)

• Levels, Instagram: ‎@levels

Connect with Kelly:

• kellyleveque.com

• Instagram: @bewellbykelly

• Facebook: www.facebook.com/bewellbykelly

Be Well By Kelly is produced by Crate Media.

Mentioned in this episode:

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