Mastering Blood Sugar

🎥 In this episode, Dr. Brian Mowll welcomes Holly Bertone, a former FBI counterintelligence analyst turned holistic health coach, to talk about breaking free from emotional eating and food cravings. Holly shares her 40-year struggle with emotional eating, her rock-bottom moment, and how she transformed her FBI training into a practical three-step system to help women quiet food noise and build a healthier relationship with food.From FBI to Food FreedomHolly opens up about her journey—from high-achieving professional to cancer survivor, to health coach—while secretly battling shame, cravings, and late-night ice cream binges. Drawing on her background in pattern analysis, she explains how she discovered the “hidden codes” behind emotional eating and how reframing those patterns helped her and her clients regain control.Why Willpower Doesn’t WorkDiets and “everything in moderation” often fail because cravings begin in the brain—before food even touches your lips. Holly breaks down the science of dopamine, the half-second decision window, and why emotional eating isn’t about discipline. Instead, it’s about seeing your triggers, stopping them in real time, and shifting your brain’s pathways.The 3-Step FBI MethodHolly shares her signature framework—See It, Stop It, Shift It—to uncover triggers, interrupt cravings, and rewire your brain. Through this process, food stops being a source of comfort and simply becomes food. She explains how clients are able to “put the fork down” within 10 days, and why retraining the brain is more effective than chasing the latest diet.The Bottom LineFood cravings, stress eating, and guilt don’t have to control your life. By applying neuroscience and pattern recognition, Holly shows that emotional eating isn’t about willpower—it’s about building new, healthier pathways. With the right tools, food can finally take its place as nourishment, not a coping mechanism.Key Takeaways3:15 – Holly’s story: from FBI agent to health coach6:40 – The cycle of cravings, shame, and food noise10:25 – Why “moderation” and willpower don’t solve emotional eating14:50 – Belly hunger vs. brain hunger explained18:40 – How food soothes emotions like stress, boredom, and loneliness25:10 – The limitations of intuitive eating when cravings run the show31:00 – The 3-step process: See It, Stop It, Shift It37:20 – Potty training your brain: retraining automatic responses43:10 – Early wins: clients putting the fork down in 10 days45:55 – Holly’s free gift: The Emotional Eating Tactical BlueprintResources🎁 Get Holly’s free Emotional Eating Tactical Blueprint: DM “blueprint” to @holly.berton on InstagramFollow Holly on Instagram: @holly.bertonLearn more about Dr. Brian Mowll: https://drmowll.comSupport the show Support the show

🎥 In this episode, Dr. Brian Mowll welcomes Dr. Kaity Castillo, a nurse practitioner and metabolic health coach, to discuss how she helps people reverse type 2 diabetes and regain control of their blood sugar through personalized nutrition and lifestyle interventions. Kaity shares how she went from conventional diabetes management to building a whole-food, patient-first approach—and how CGMs, strength training, and strategy make all the difference.From Nurse Practitioner to Blood Sugar CoachKaity shares her journey through nursing school, becoming a family nurse practitioner, and ultimately earning her doctorate with a focus on improving blood glucose control. Realizing the limitations of traditional care, she began applying low-carb and whole-food approaches to help her patients reduce insulin resistance and medications—successfully.What Actually Works for Blood Sugar ControlDr. Kaity discusses why one-size-fits-all advice fails, and how she tailors programs using real-time CGM data, protein-first strategies, and simple behavior shifts. Whether it’s moving from oatmeal to eggs, or walking after meals, she outlines how small adjustments lead to big change.Why Mindset Matters More Than MotivationThe clients who succeed the most aren’t perfect—they’re consistent. Kaity explains how preparation, expectations, and mindset shape long-term success. It’s not about staying on keto forever—it’s about learning which foods work for your body, then building a sustainable lifestyle around that.The Bottom LineReversing insulin resistance doesn’t happen overnight, but it is possible. From patients in private practice to clients around the country, Dr. Kaity shares the strategies that work—and why the future of diabetes care lies in education, personalization, and empowering people to take control of their own health.Key Takeaways3:45 – What nurses are (and aren’t) taught about diabetes6:12 – How Kaity builds custom plans for clients using CGMs8:24 – Keto vs. clean keto vs. real food—what really matters10:11 – Kaity’s personal story: helping her dad reverse prediabetes12:50 – Why mindset and exit strategies are key to success15:34 – Exercise, strength training, and walking after meals18:30 – The prep problem: why people don’t follow through21:30 – Lessons from Kaity's doctoral research24:15 – Patient vs. coaching motivations: what drives success26:40 – Medications: useful tool or long-term crutch?29:55 – CGM insights: spikes, slopes, and blood sugar variability34:50 – The truth about reversing diabetes: slow is fastResourcesWebsite: www.nutritionmadesimpl.comDr. Kaity on Instagram: www.instagram.com/drkaitycastilloYouTube: www.youtube.com/channel/UCosmc75v-B2Dk7GWyEyFFMw Support the show

🎥 In this episode, Dr. Brian Mowll is joined by Craig Emmerich to unpack the real roots of insulin resistance, why simply eating low carb isn’t enough, and what most people get wrong about fat loss. Craig explains the “personal fat threshold” and how the size—and not just the number—of your fat cells may determine your metabolic health. They also dive into protein prioritization, satiety, and how simple shifts can dramatically improve insulin sensitivity.Why You’re Storing Fat (Even on Keto)Craig breaks down why excess fat storage is less about carbs and more about overwhelmed fat cells. It’s possible to become insulin resistant—even without eating sugar—if your fat cells are full and can’t accept more. This flips the script on the traditional carb-insulin model and explains why even lean people can develop type 2 diabetes.How to Shrink Fat Cells and Build Metabolic FlexibilityFat cells need to be “small and happy,” not stuffed. The key to reversing insulin resistance is improving your body’s storage capacity for energy—through fat loss and muscle gain. Craig shares how cutting dairy and nuts, using protein-sparing modified fasts, and strength training all help restore insulin sensitivity and balance hunger hormones like leptin.Why Whole Foods and Protein Still WinDespite debates in the low-carb space, Craig emphasizes that success comes from prioritizing protein, eating real food, and avoiding fat-carb combos—especially ultra-processed ones. He also discusses how creatine can improve not just muscle mass, but also sleep, mental health, and energy levels.The Bottom LineFat loss and metabolic health aren’t just about carbs or calories—they’re about how your body processes energy. If your fat cells are full and your muscle mass is low, no diet will fix that. This episode gives you a science-based, practical roadmap to restore insulin sensitivity and reclaim your health.Key Takeaways5:24 – Why overfilled fat cells trigger insulin resistance11:48 – Personal fat threshold: why even lean people get type 2 diabetes17:32 – What the carb-insulin model gets wrong22:55 – The dangers of ultra-processed fat-carb combos30:44 – Why protein drives satiety and fat loss35:20 – How overeating fat can backfire on low-carb diets42:01 – The impact of cutting dairy and nuts46:00 – The surprising mental health benefits of creatineResources:📘 Website: www.ketomaria.com📗 Craig & Maria’s books & coaching: www.keto-adapted.com📕 Craig’s resource hub: www.ketomaria.com Support the show Support the show

🎥 In this episode, Dr. Brian Mowll sits down with Dr. Robert Lufkin to explore the hard truths about modern medicine, the myths we’re still teaching in medical schools, and the powerful role of lifestyle in reversing chronic diseases. Drawing from his book Lies I Taught in Medical School, Dr. Lufkin challenges conventional thinking on diabetes, aging, and metabolic health—and shares the lifestyle interventions that actually work.Why Most Chronic Diseases Are Lifestyle-DrivenDr. Lufkin explains why diseases like type 2 diabetes, heart disease, and even Alzheimer’s are often preventable and reversible—not through pills, but through intentional lifestyle changes. He unpacks the science behind metabolic dysfunction and how our current healthcare system misses the root cause.Rethinking Medical EducationMedical school trains doctors to manage disease, not reverse it. Dr. Lufkin shares how this training impacted his own health, what finally made him question the system, and why he believes the future of medicine lies in nutrition, movement, and personalized care—not prescriptions.The Power of PreventionFrom fasting and plant-forward eating to sleep, stress, and social connection, Dr. Lufkin outlines the six pillars of lifestyle medicine that form the foundation for lasting health. He explains how small, consistent changes can drastically reduce disease risk and even turn back the clock on aging.The Bottom LineChronic disease isn’t inevitable—and it’s not your destiny. With the right tools, mindset, and support, it’s possible to take control of your health and rewrite your future. Dr. Lufkin’s message is clear: the cure isn’t coming in a pill. It’s already in your hands.Key Takeaways4:32 – Why the standard medical model is broken9:45 – How Dr. Lufkin reversed his own prediabetes15:20 – What medical students aren’t taught about nutrition21:03 – The six lifestyle pillars for reversing chronic disease28:18 – Fasting, aging, and cellular health35:10 – Why personalized prevention is the future of healthcareResources:Website: https://www.robertlufkinmd.com/Book (Lies I Taught in Medical Schools): https://www.amazon.com/Lies-Taught-Medical-School-Conventional/dp/1637745834Instagram: https://www.instagram.com/robertlufkinmdYouTube: https://www.youtube.com/@RobertLufkinMD Support the show

🎥 In this episode, Dr. Brian Mowll welcomes registered dietitian Temple Stewart to discuss the power of low-carb nutrition for women’s health, insulin resistance, and metabolic healing. Temple shares her personal journey—from struggling with PCOS and weight gain to reversing her symptoms through a ketogenic approach. They break down why conventional diet advice often fails and how strategic dietary changes can help women take control of their blood sugar and hormones.Why PCOS Is More Than Just a Hormonal IssuePolycystic ovary syndrome (PCOS) is often treated with medication, but the real root cause for most women is insulin resistance. Temple explains how blood sugar dysfunction drives hormone imbalances—and why fixing insulin levels naturally can restore cycles, improve fertility, and reverse stubborn weight gain.The Key to Sustainable Blood Sugar ControlMany women struggle with hunger, cravings, and low energy because they’re eating the wrong balance of macronutrients. Temple outlines how prioritizing protein, healthy fats, and non-starchy vegetables can stabilize blood sugar, support metabolic health, and make weight loss easier—without tracking calories or feeling deprived.Why Muscle Matters for Women’s HealthBlood sugar control isn’t just about diet—muscle plays a crucial role in insulin sensitivity. Temple shares why women need to prioritize strength training, how even short workouts can make a big impact, and why building lean muscle is key to long-term health and disease prevention.The Bottom LinePCOS, insulin resistance, and metabolic dysfunction aren’t lifelong conditions. With the right approach to food, exercise, and supplementation, women can regain control of their health, improve hormone balance, and feel their best.Key Takeaways6:42 – Why PCOS is like “diabetes of the ovaries”12:15 – The role of insulin in hormone imbalances18:27 – How diet influences cravings and energy levels24:49 – The best foods for satiety and metabolic health32:10 – Why strength training is critical for women38:21 – The supplements that can support blood sugar and hormone balanceResourcesWebsite: https://templestewartrd.comInstagram: https://www.instagram.com/the.ketogenic.nutritionistFacebook: facebook.com/templestewartrdnPodcast: The Ketogenic Nutritionist with Temple Stewart, Registered Dietitian Temple Stewart, Registered Dietitian-----------------------Support the show Support the show

🎥 In this episode, Dr. Brian Mowll welcomes back Dr. Ted Naiman for a deep dive into the science of fat loss, blood sugar control, and why your body’s energy balance matters more than ever. They discuss the key principles of satiety, how to structure your diet for metabolic health, and why exercise is the missing link for many struggling with weight loss.Why Energy Balance Is the Key to Reversing DiabetesMany people believe solving type 2 diabetes is just about cutting carbs, but Dr. Naiman breaks down why it’s really an issue of energy toxicity. When your liver, muscles, and fat cells are overloaded, blood sugar rises—and the solution isn’t just about restricting carbs but also improving how your body burns and stores energy.How to Eat for Satiety and Metabolic HealthDr. Naiman shares his latest insights on choosing foods that keep you full while lowering your overall calorie intake. He explains why prioritizing protein, fiber, and low-energy-density foods is the best way to improve insulin sensitivity, lose fat, and maintain muscle mass.The Role of Exercise in Fixing Your MetabolismDiet alone isn’t enough. Dr. Naiman emphasizes that if you’re struggling to lose weight or keep it off, you’re likely missing the exercise component. He reveals how increasing your energy expenditure through strength training and cardio can make all the difference in appetite control and long-term fat loss.The Bottom LineThe secret to lasting metabolic health isn’t extreme dieting—it’s about balancing protein, fiber, and energy intake while staying active. This episode unpacks the latest research and practical strategies to help you take control of your blood sugar and body composition.Key Takeaways6:42 – Why type 2 diabetes is an energy storage issue12:15 – The best foods for satiety and fat loss18:27 – How to balance protein, carbs, and fats for blood sugar control24:49 – The problem with ultra-processed, high-fat foods32:10 – The exercise strategies that actually improve insulin sensitivity38:21 – How to sustain weight loss without metabolic slowdownResources:Website: tednaiman.com/YouTube: www.youtube.com/@tednaimanInstagram: www.instagram.com/tednaimanBooks: https://www.amazon.com/stores/author/B08124ZVZ6www.dietdoctor.com/authors/dr-ted-naiman-mdSupport the show Support the show

🎥 In this episode, Dr. Brian Mowll sits down with Dr. Tyna Moore to break down the truth about GLP-1 receptor agonists, the science behind their effects, and why mainstream medicine might not be telling the full story. They explore the regenerative benefits of these peptides, their impact on metabolism, and why low, controlled doses could be the key to long-term success.Are GLP-1 Agonists More Than Just Weight Loss Drugs?GLP-1 receptor agonists are widely known for their role in weight loss and blood sugar control, but their benefits go far beyond that. In this episode, Dr. Tyna Moore shares her deep dive into the research, revealing how these peptides influence brain health, inflammation, chronic pain, and even immune function.How GLP-1 Affects More Than Just AppetiteGLP-1 isn’t just about suppressing hunger—it plays a crucial role in metabolic health, neuroprotection, and immune system regulation. Dr. Moore explains how the body naturally produces GLP-1, why some people may be deficient, and how strategic, lower dosing could offer lasting benefits without the extreme side effects seen in mainstream medicine.The Problem With High Doses and Rapid TitrationMany people experience severe side effects because they’re prescribed doses that are too high, too fast. Dr. Moore discusses why slow, controlled dosing makes all the difference—and how compounded versions allow for safer, more individualized treatment.The Bottom LineGLP-1 agonists are powerful tools for metabolic health, but they must be used correctly. This episode uncovers the real science behind these peptides, how they fit into a comprehensive approach to wellness, and why sustainable strategies matter more than quick fixes.Key Takeaways6:42 – The overlooked regenerative effects of GLP-112:15 – Why mainstream medicine gets dosing wrong18:27 – GLP-1’s role in immune function and inflammation24:49 – How to use GLP-1 safely without muscle loss32:10 – Common myths about GLP-1 side effects38:21 – The future of peptide-based therapiesDr. Tyna Moore's website: https://www.drtyna.com/Dr. Tyna's podcast: https://hub-4yw49ejlx7.membership.io/Ozempic Uncovered video series: https://www.drtyna.com/ozempicuncoveredSupport the show Support the show

🎥  In this episode, Dr. Carvalho breaks down the hidden risks behind cholesterol, blood sugar spikes, and how they connect to your metabolic health. You’ll discover why these markers matter, the biggest misconceptions, and practical steps you can take to stay healthy. The Truth About Type 2 Diabetes: What the Science SaysIn this episode of Mastering Blood Sugar, we break down the real causes of type 2 diabetes and what the evidence says about reversing it. With so much misinformation online, it’s easy to get caught up in debates over carbs, fats, and sugar—but what does the research actually show?What’s Really Causing Type 2 Diabetes?The primary driver of type 2 diabetes isn’t just one food or macronutrient. The biggest factor is excess fat accumulation, particularly in the liver and pancreas. Research shows that losing this fat, regardless of diet, can significantly improve insulin resistance and even put diabetes into remission.How to Reverse Type 2 DiabetesThe strongest predictor of diabetes remission is weight loss—specifically, fat loss in key areas. Studies like the DIRECT trial show that even moderate weight loss can restore blood sugar control. However, different approaches work for different people. Low-carb, Mediterranean, and fasting-based diets have all shown success. The key is sustainability—choosing a method that works long-term.Should You Worry About Blood Sugar Spikes?With the rise of continuous glucose monitors (CGMs), many worry about brief post-meal blood sugar spikes. But the science is clear: temporary increases are normal. The real concern is when blood sugar remains elevated for extended periods. Instead of focusing on small fluctuations, it’s more important to look at overall patterns and long-term metabolic health.The Bottom LineType 2 diabetes is not a lifelong, irreversible disease. The research shows that reducing excess body fat—especially visceral fat—can restore normal insulin function. Multiple dietary strategies can work, but sustainability is key. Rather than getting caught up in diet trends or fear-based nutrition advice, focus on what actually leads to long-term success.Key Takeaways5:17 Weight loss is the strongest factor in diabetes remission7:54 Losing fat in the liver and pancreas can normalize blood sugar9:24 Muscle mass plays a key role in glucose control16:16 Many diets work but sustainability is the key to success25:38 Saturated fat and heart health what the science actually says32:42 LDL cholesterol vs ApoB the best markers for cardiovascular risk38:52 Blood sugar spikes are normal chronic high levels are the real issueResources:Website: www.nutritionmadesimpl.comBooks: (Check Dr. Carvalho’s latest research and publications.)Instagram: www.instagram.com/nutritionmadesimpleFacebook: www.facebook.com/nutritionmadesimpleYouTube: www.youtube.com/channel/UCosmc75v-B2Dk7GWyEyFFMw Support the show

Dr. David Jockers, a functional practitioner and ketogenic diet expert, delves into the transformative power of fasting and the ketogenic diet in this insightful discussion. He explains how reducing carbs and increasing healthy fats triggers ketosis, which aids in weight loss and lowers insulin levels. Jockers highlights the role of ketones in brain health and their anti-inflammatory benefits. He also shares intriguing research on fasting's ability to rejuvenate cells and its implications for diabetes management. Discover practical tips for optimizing health through diet and fasting!

Dr. Amy McKenzie, a medical specialist at Virta Health, discusses their approach to treating type 2 diabetes using a ketogenic diet and technology-enabled continuous remote care. They have been successful in reducing or eliminating insulin and other medications in patients. The podcast explores the benefits of a ketogenic diet in managing diabetes, the relationship between weight loss and diabetes reversal, and the use of ketones in revolutionizing diabetes care. It also delves into working with individuals to create practical plans for managing diabetes and provides advice for those recently diagnosed.