Beyond Hunger: The Hidden Connection Between Blood Sugar and Metabolic Health

Chapters

• 0:00 Introduction to Blood Sugar Balance
• 2:07 Understanding Blood Sugar and GLP-1 Connection
• 3:44 Key Components: Protein, Fiber, and Fats
• 5:55 Meal Composition for Blood Sugar Stability
• 7:37 Practical Meal Examples and Prep Tips
• 9:15 Advice for Sustainable Healthy Eating

Transcript

Speaker 1: 0:25

Hi, how are you? Let's talk about the lesson of a, excuse me. Uh, let's talk about, you know, combination of your blood sugar and balancing meals. Um, I talked briefly on this on the previous lesson but, um, I wanted to just kind of touch base and let you know where, how to kind of dive into that a little bit more.

Speaker 1: 0:49

So, how do you stabilize your blood sugar? By optimizing it from GLP-1 function. You're supporting long-term metabolic health. You do this by finding simple meals, ways that can keep you at a blood sugar steady that will help prevent you from that midday crash. How do you do that? By blood sugar, glp one, metabolisms, because they're connected. You do this because, um, you structure meals in a functional nutritional way, and I'll give you some examples. So, first, the connection between blood sugar and um are in our bodies, right. So let's think of it like how do we regulate the blood sugar, the GLP one and the metabolism?

Speaker 1: 1:34

Oh, I've spoken numerous times on this and we're trying to get you back to balance, not too high, not too low, not complete survival, but to get you where you're not getting cravings, not having metabolic um or having, you know, not amount, crazy amounts of fat storage. You're trying to keep yourself at a stable level. You're trying to avoid those blood sugar spikes. You're trying to get yourself from not having a flood of insulin within the body. You're because what that does that gives you fat storage and energy crashes and you get so many cravings. When your blood sugar does crash, it leads to irritability, you become hangry, you're overeating at your next meal. If you're fatigued, you have brain fog list goes on from there. Then that could lead into a cascade of chronic imbalances within the body, like brain salemia, which means then you get problems with you're feeling hungry too soon. The hormones of gall and leptin are not satisfying you. You're getting hungry, you have poor blood sugar, you have slow and fast metabolism. Then this can lead to chronic illnesses that cause more insulin within the body, inflammation, and then the list goes on.

Speaker 1: 2:44

How do you balance like this? How do you do it? What's going on? Whole foods, nutrient dense foods. Instead of worry about what to take out, think about what you're putting in protein, fiber rich veggies, healthy fats, ultra processed foods. Get rid of them. You know. If it's the crap, don't eat it. You know I'm sick to more of a meal timing than I've spoken with before. Try to eat between about three to five hours, or one good quality meal and two smaller, hydrate, hydrate, hydrate and move the body and then, of course, sleep. So those are, no matter what, will always be factors in life.

Speaker 1: 3:21

Now, key components in the blood sugar balance are your macros. So understanding protein, fiber, fats and balancing your sugar. So it's protein, carbs, fats. But think about, instead of just carbs, think about nice quality, dense fiber, healthy fat and protein. You always, if you can do a good balance there, you're going to have balanced sugar.

Speaker 1: 3:45

How do we do this? We stimulate with protein. It stimulates the secretion of JLP1 from the L cells in the small intestines. This helps preserve muscle. By giving you more protein. It reduces your hunger and stabilizes your insulin levels. Um reduces your hunger and stabilizes your insulin levels.

Speaker 1: 4:04

The healthy fats slows the digestion, lowers the glucose spikes, improves your hunger. That you have. When you absorb um fat soluble vitamins like vitamin a, e and k. A vitamin a and d, e and k, your body is more likely to feel full and feel good. Fiber, non-starchy vegetables those like that are broccoli, cruciferous vegetables, greens. That slows down the breakdown of the carbohydrates. That helps you with your gut bacteria. It helps boost more thing, your GLP-1. Naturally it helps regulate your bowel movements.

Speaker 1: 4:43

The fiber moves things along. It supports detox, because detox is not only removing the waste within the GI system by excreting it through stool, but it is also through cleaning out the liver. So the detox is a combination of trying to get you hydrated and clear out all that excess and then clear out the fiber cups you know, roto-rooter that stuff in the colon and in the actually the entire GI system by eating that. So if you're going to go for complex carbs, please go for the complex, not the simple carbs. And that gives you more of a sustained energy, like sweet potatoes, quinoa, legumes, oats, things of that nature.

Speaker 1: 5:30

And how do you do it? The combination is always protein, veggie, fat. That's how you would eat. You could actually start with the veggie combo, the protein and then the fat or um. Think of it like you're going to bring in um sustainable energy. You always want to have that in your body. There is it, it absorbs it. So the fiber like will break up, let's say it goes protein. Then you're going to have your quality veggie, then you're going to have the fiber and the fat and then that will help break down any excess glucose spikes and that's where you're going to become metabolically healthy. So there is a way to eat, there is timing and it is what you put into your body.

Speaker 1: 6:18

Now let's, I will put in examples of sample breakfast, lunch and dinners. I promise, for example, eggs, spinach and avocado. There you've got your protein, you've got your greens and you've got your fat. There you go. There's no spike. I have that almost every single day. If I'm not having an egg, it's probably going to be yogurt. Next snack Greek yogurt, chia seeds, blueberries, protein, fiber, antioxidants the chia seeds helps with any sort of sugar spike and the antioxidants blueberries.

Speaker 1: 6:57

Dinner, salmon, kale, cauliflower. You've got your omegas, you've got the protein. You've got your GLP-1 cruciferous vegetables to help boost your GLP and you got your cauliflower, which is fibrous and also nutritious Chicken. So it's like keep it simple. And if you start putting a bunch of junk in there and you wonder why it's not good or it may not taste as good, but you can season things. I mean, you can still use cheese, you can still use things. You just have to modify it. You know it. You cannot think that, um, having the fried food is is going to get you healthy. You put the crap in, you're going to feel like crap. You put the good stuff in. You're going to feel really good.

Speaker 1: 7:40

Tips for meal prep I usually have proteins done earlier in the week, then I have like a batch of veggies done and then I'll have some starches, and sometimes I'll just put it together and then I'll season it differently and I'll change it up like that, so it's like I'll have that in the fridge and I'll make it quicker. Sometimes I'll buy a rotisserie. Sometimes I'll have it pre-steamed just so that I can feel like it's been done. I'll even buy pre-steamed bags of veggies and things if I'm really trying to get quick meals on the go.

Speaker 1: 8:15

If you really want to get yourself motivated, you know, give yourself a challenge. Take pictures, look at what your food is that you're having every day, and does it meet that criteria that I'm stating? Is it in that meal prep, protein, veggie, or do you notice you're getting like a big old salty burger with French fries and who knows what? If you can't take a picture of it and you're feeling a little embarrassed, that should give you an idea. Maybe there's. You know there's room for improvement.

Speaker 1: 8:43

It's okay to eat certain foods. Just become aware of where you are and how you can balance it out Like, for example, if you're going to have like a slice of pizza that next day, I want you to be modifying about where your, where your protein intake is and where even that next meal it's. It's okay to have cheat moments. It's okay to you know, eat, you know. I want you to feel comfortable in your body and where you're at, but understand, you know where you need to be the most metabolically healthy. That's our goal. That's what we're trying to do for, or at least to let you be knowledgeable in this course to understand them. I hope this helps on this and I'll give you a little bit more takeaways and snack ideas in the extra action plans. Talk with you soon.