WEBVTT - Could insulin resistance be causing my stubborn weight? With Lara Briden 0:00:00.560 --> 0:00:02.200 If you're at a point with your health where you 0:00:02.240 --> 0:00:05.440 want answers, answers to your low energy, answers to that 0:00:05.519 --> 0:00:08.200 stubborn weight that won't shift, then I've got the solution 0:00:08.360 --> 0:00:11.719 for you. I've partnered with the most amazing integrative GP 0:00:11.960 --> 0:00:15.560 to bring you Inner Vitality, a brand new online program 0:00:15.600 --> 0:00:18.000 that uses over fifty bio markers to give you an 0:00:18.000 --> 0:00:22.480 accurate picture of your unique biochemistry and any imbalances. Then, 0:00:22.680 --> 0:00:25.239 over eight weeks, we educate you on these markers and 0:00:25.360 --> 0:00:29.440 implement the small but powerful changes needed to restore your 0:00:29.480 --> 0:00:32.040 internal balance. Visit the link in the show notes to 0:00:32.080 --> 0:00:35.919 find out more. I was running an online workshop this 0:00:36.000 --> 0:00:38.440 week and I got a comment from a lovely lady 0:00:38.479 --> 0:00:42.360 called Erma. She said, generally I eat well and exercise 0:00:42.479 --> 0:00:45.520 and I strength train, but now it's like I look 0:00:45.560 --> 0:00:48.800 at food and it goes straight onto my hips and thighs, 0:00:49.080 --> 0:00:52.519 and then lots of people are commenting and agreeing with her. Now, 0:00:52.520 --> 0:00:55.200 if I had one dollar for every time I got 0:00:55.200 --> 0:00:58.520 a comment like this, I would definitely be able to 0:00:58.600 --> 0:00:59.880 retire very very soon. 0:01:00.240 --> 0:01:01.720 There is a huge. 0:01:01.320 --> 0:01:04.480 Proportion of us who are just at a loss as 0:01:04.520 --> 0:01:07.440 to why our bodies are not responding the way they 0:01:07.560 --> 0:01:14.120 used to. It causes confusion, frustration, helplessness, disempowerment even and 0:01:14.280 --> 0:01:18.440 I am on a mission to help decode and reset 0:01:18.640 --> 0:01:32.720 what on earth is going on. This is Healthy Heer 0:01:32.800 --> 0:01:36.960 with Amelia Phillips. There is nothing more frustrating than feeling 0:01:37.000 --> 0:01:41.800 your clothes getting tighter, feeling heavier, bloated, or gaining weight, 0:01:41.880 --> 0:01:44.920 and just not understanding why we're watching what we eat, 0:01:45.000 --> 0:01:47.920 we're exercising, we're doing all the things they're telling us 0:01:47.920 --> 0:01:50.680 to do, yet it doesn't seem to be working. So 0:01:50.760 --> 0:01:53.120 what is going on under the bonnet of our body? 0:01:53.400 --> 0:01:57.320 Is our metabolism just slowing down as we hear? Or 0:01:57.440 --> 0:02:00.680 could we potentially be on the slippery slope to insulin 0:02:00.720 --> 0:02:03.400 resistance and yet not really. 0:02:03.200 --> 0:02:03.960 Know about it. 0:02:04.440 --> 0:02:06.880 One lady who can help us answer this question is 0:02:07.000 --> 0:02:11.160 author Lara Brydon. Lara is a naturopathic doctor with more 0:02:11.200 --> 0:02:14.760 than twenty five years experience in women's health, running her 0:02:14.800 --> 0:02:16.880 clinic in christ Church in New Zealand. 0:02:17.120 --> 0:02:20.040 Plus she's a global speaker on women's hormone health. 0:02:20.160 --> 0:02:24.120 She has published three very popular books, The Period Repair Manual, 0:02:24.320 --> 0:02:28.040 The Hormone Repair Manual, and Hot Off the Press Just 0:02:28.120 --> 0:02:32.399 published the Metabolism Reset, which is what we need. These 0:02:32.440 --> 0:02:36.720 are practical guides to better health using nutrition, supplements, and 0:02:36.800 --> 0:02:40.880 where needed, body identical hormones. Lara sits on several advisory 0:02:40.919 --> 0:02:42.960 boards and is the lead author of a number of 0:02:43.000 --> 0:02:46.520 peer reviewed papers. Thank you so much for joining me today, Lara. 0:02:46.720 --> 0:02:47.600 Thanks for having me. 0:02:48.120 --> 0:02:51.799 We all have this pretty good understanding of what our 0:02:51.840 --> 0:02:57.200 metabolism is. But what is metabolic flexibility or probably for 0:02:57.280 --> 0:02:59.800 many of us, metabolic inflexibility. 0:03:00.040 --> 0:03:03.200 Yeah, that's a great question. So metabolism. I think you 0:03:03.240 --> 0:03:05.520 know many of us when we think about metabolism, it's like, 0:03:05.639 --> 0:03:09.360 you know, how fast or slow is metabolism, But really, 0:03:09.960 --> 0:03:12.239 as you know, there's more to it than that. It's 0:03:12.320 --> 0:03:16.400 really about energy and how the body uses energy and 0:03:16.440 --> 0:03:20.399 how well it can access energy and is in simplest terms, 0:03:20.880 --> 0:03:26.080 metabolic flexibility means being able to switch between burning fat 0:03:26.120 --> 0:03:28.280 and burning carbs, which are always burning a mix of 0:03:28.280 --> 0:03:30.360 those two. But more specifically, for most of us in 0:03:30.360 --> 0:03:33.080 the modern world, it's about being able to access and 0:03:33.120 --> 0:03:37.880 burn fat stores for energy, and with metabolic inflexibility, we 0:03:38.000 --> 0:03:41.880 start to lose some of the ability or capability of 0:03:41.920 --> 0:03:45.720 doing that, and that can lead to many downstream effects. 0:03:46.080 --> 0:03:48.680 First and foremost, feeling a lot hungrier all the time. 0:03:48.720 --> 0:03:52.040 If you think about it, even just a normal not 0:03:52.200 --> 0:03:55.760 overweight body contains enough energy. I've heard it described there's 0:03:55.840 --> 0:03:58.280 enough energy to walk between Sydney and Melbourne on the 0:03:58.400 --> 0:04:00.600 energy that we you know, hold on our and so 0:04:01.000 --> 0:04:03.560 that's actually almost a limitless amount of energy if we 0:04:03.600 --> 0:04:07.480 could be able to dip into that. So unfortunately, with 0:04:07.520 --> 0:04:12.760 the common problem of metabolic inflexibility and is related insulin resistance, 0:04:12.840 --> 0:04:15.920 we start to lose access to all that energy store 0:04:15.920 --> 0:04:17.680 and at the same time not be able to burn fat. 0:04:17.920 --> 0:04:21.000 So basically what you're saying is, yeah, our body stops 0:04:21.560 --> 0:04:24.720 dipping into that fat store and dipping into that great 0:04:24.920 --> 0:04:26.599 energy reserve which is fat. 0:04:26.760 --> 0:04:28.600 If you think about it, I'm squeezing your. 0:04:28.640 --> 0:04:31.839 Eyes right now, my tummy and my arms, there's lots 0:04:31.839 --> 0:04:35.479 of energy there. And so when we're inflexible, our body 0:04:35.560 --> 0:04:40.520 is basically prioritizing the easy access sugars or carbs, mainly 0:04:40.560 --> 0:04:44.039 from our diet, and then it's becoming much harder to 0:04:44.080 --> 0:04:48.320 access the fat, which is already explaining one of the 0:04:48.440 --> 0:04:51.000 challenges we have, which is stubborn weight. So what are 0:04:51.000 --> 0:04:56.240 some early symptoms of insulin resistance and why does this 0:04:56.320 --> 0:04:57.479 affect our weight? 0:04:57.600 --> 0:04:59.159 And is that what you're talking about? 0:04:59.200 --> 0:05:02.920 Insulin resilt, metabolic inflexibility and insulin resistance. 0:05:03.680 --> 0:05:06.280 I tend to use them almost interchangeably, but I mean 0:05:06.279 --> 0:05:07.840 they're a little different when you look at sort of 0:05:07.839 --> 0:05:10.039 the nuances of all the biochemistry. We don't have to 0:05:10.080 --> 0:05:13.200 get into that today, but I think they're very closely related. 0:05:13.240 --> 0:05:15.760 One causes the other. It's like a vicious cycle. So 0:05:15.839 --> 0:05:19.160 insulin resistance is certain tissues in the body being less 0:05:19.160 --> 0:05:23.039 sensitive to the hormone insulin, resulting in chronically elevated insulin. 0:05:23.080 --> 0:05:26.159 That's a big part of the problem. It's so common. 0:05:26.240 --> 0:05:28.599 I mean, some estimates put it at like almost one 0:05:28.600 --> 0:05:32.119 in two adults have this, and it's reversible, and yet 0:05:32.480 --> 0:05:34.240 a lot of people sort of don't know about it. 0:05:34.279 --> 0:05:36.680 And I know it's kind of a fancy term. Maybe 0:05:36.720 --> 0:05:38.599 you're the same. I've been trying to talk about insulin 0:05:38.640 --> 0:05:42.320 resistance for like twenty something years, and it needs a 0:05:42.360 --> 0:05:45.320 better brand, I guess, or a better label, because a 0:05:45.320 --> 0:05:47.440 lot of people do just tune out when they hear 0:05:47.480 --> 0:05:49.719 that word. And so I'm encouraging your listeners keep listening. 0:05:49.800 --> 0:05:52.599 It's not as complicated as you think. It's actually very 0:05:52.600 --> 0:05:54.720 important and an answer to your question, what are the 0:05:54.760 --> 0:05:56.800 some of the signs and symptoms, Well, the first, I 0:05:56.839 --> 0:05:59.599 would say, the first sign, in the earliest sign is 0:05:59.600 --> 0:06:03.480 feeling normally hungry, like feeling hungrier than you used to 0:06:03.640 --> 0:06:06.719 or hungrier than you should. And that's because normal insulin 0:06:06.800 --> 0:06:10.880 sensitivity should promote what's called satiety or that nice, you know, 0:06:10.960 --> 0:06:13.799 feeling you have enough energy between meals. You'll still get hungry. 0:06:13.800 --> 0:06:15.200 It's not normal to get hungry when it's time for 0:06:15.240 --> 0:06:17.919 your next meal, of course, and that stomach growling hunger, 0:06:17.960 --> 0:06:20.280 and we need to be you know, fueling ourselves. But 0:06:20.360 --> 0:06:23.240 what I'm talking about is satiety or the feeling of 0:06:23.279 --> 0:06:27.279 not needing to snack between meals, and yeah, you can see. 0:06:27.320 --> 0:06:28.920 I mean the fact that that's one of the earliest 0:06:28.920 --> 0:06:32.800 symptoms of insulin resistance really speaks to how it insulin 0:06:32.839 --> 0:06:36.000 resistance causes weight gain. Now, this is one of the 0:06:36.240 --> 0:06:39.280 things in Mighty book and the metabolism Reset is there's 0:06:39.279 --> 0:06:41.320 been a debate in the scientific community, which I'm sure 0:06:41.320 --> 0:06:43.760 you're very aware of, which comes first. You know, does 0:06:43.880 --> 0:06:47.040 weight gain, does facking cause insulin resistance or the other 0:06:47.040 --> 0:06:49.599 way around. And I'm kind of in the camp that 0:06:49.800 --> 0:06:53.200 I think the insulin resistance comes very early in the process. 0:06:53.320 --> 0:06:55.920 I agree with you one hundred percent. And looking at 0:06:55.960 --> 0:06:59.320 these online programs where I'm running hundreds of people measure 0:06:59.360 --> 0:07:02.560 fifty by the markers and get to see their insulin resistance, 0:07:02.760 --> 0:07:07.360 and it's amazing how many people's insulin markers are starting 0:07:07.400 --> 0:07:10.760 to whisper and move, and their metabolic markers are moving 0:07:10.840 --> 0:07:13.480 that way, and they're just in the early stages. The 0:07:13.480 --> 0:07:17.000 weight gain hasn't necessarily kicked off yet, and they're so 0:07:17.080 --> 0:07:20.600 much easier to reverse than the ones that have a 0:07:20.720 --> 0:07:23.520 lot of stubborn weight that's already there for sure. 0:07:23.880 --> 0:07:27.120 And the weking that is downstream from insulin resistance is 0:07:27.200 --> 0:07:30.040 very specifically the weight around the middle, not. 0:07:30.040 --> 0:07:31.320 The squishy fat. 0:07:31.600 --> 0:07:34.120 Not the squishy fat, it's the hard one inside. And 0:07:34.160 --> 0:07:36.080 so people listen might have this. I've seen it on 0:07:36.080 --> 0:07:38.640 my paties. It's like a hard thread under the rib cage. 0:07:38.760 --> 0:07:41.280 Like people will say, I have this uncomfortable, like yeah, 0:07:41.360 --> 0:07:45.280 quite solid swelling under the ribcages. It's not pleasant to have, 0:07:45.640 --> 0:07:49.200 and that can start to show up as increased waste 0:07:49.360 --> 0:07:53.520 to hip ratio, so taking measurements can be helpful. I'll 0:07:53.520 --> 0:07:55.560 just give a nod to hip and bum weight, which 0:07:55.560 --> 0:07:58.280 is actually a little quite different, and we can maybe 0:07:58.280 --> 0:07:59.920 circle back to that in the end if we have time, 0:08:00.120 --> 0:08:01.800 we could meet again to talk about that. But like 0:08:01.840 --> 0:08:04.000 some women just have bigger bums, And that's a lot 0:08:04.000 --> 0:08:08.200 of that's just about genetics and estrogen and much less 0:08:08.240 --> 0:08:11.480 about what we're talking about today, And it's the insulin 0:08:11.520 --> 0:08:15.440 resistant weight. It's that in visceral fat inside the abdomen 0:08:15.520 --> 0:08:19.080 that is associated with all the negative health outcomes. And 0:08:19.120 --> 0:08:22.480 the research is really solid around that having insulin resistance 0:08:22.560 --> 0:08:27.400 untreated over decades will definitely increase the risk of cardiovascular 0:08:27.480 --> 0:08:31.000 events like heart attack and stroke, and dementia even probably 0:08:31.040 --> 0:08:34.360 us due process, so even cancer possibly. So yeah, it 0:08:34.400 --> 0:08:36.640 matters quite a lot, which is obviously why I'm so 0:08:36.640 --> 0:08:37.560 passionate about it. 0:08:37.640 --> 0:08:40.839 Well, I just want to close out the symptoms so 0:08:40.880 --> 0:08:43.400 that people listening can get a sense of whether this 0:08:43.800 --> 0:08:47.320 applies to them or maybe someone they know, or to 0:08:47.360 --> 0:08:49.800 think about it for the future. So feeling hungry, and 0:08:49.960 --> 0:08:51.959 that is such a one I see. 0:08:52.000 --> 0:08:53.119 Even in this same. 0:08:52.880 --> 0:08:56.120 Workshop for my lovely lady Irma was talking about there's 0:08:56.200 --> 0:08:58.400 so much talk of once I start in the morning, 0:08:58.400 --> 0:09:00.240 I'm just hungry all there and never feel that full. 0:09:00.280 --> 0:09:02.800 So society the weight shifting around the middle. Are there 0:09:02.880 --> 0:09:05.800 any other signs and symptoms that we're starting to get 0:09:05.840 --> 0:09:08.679 into that metabolic inflexibility and insulin resistance. 0:09:09.120 --> 0:09:11.600 Absolutely, let's just list them off for people so they 0:09:11.600 --> 0:09:13.679 can We'll list a few physical ones and then people 0:09:13.679 --> 0:09:15.280 can well list a few blood test ones they can 0:09:15.320 --> 0:09:17.040 go and get out their report and some all of 0:09:17.080 --> 0:09:20.319 these are blood markers that people will just have, you know, anyway, 0:09:20.320 --> 0:09:22.240 from their last probably from their last check up with 0:09:22.320 --> 0:09:25.640 their GPS. So the other physical signs is skin tags. 0:09:25.800 --> 0:09:28.000 You get them on the kind of the neck and 0:09:28.120 --> 0:09:29.640 they're like little tags. 0:09:29.800 --> 0:09:30.640 They are tags. 0:09:30.679 --> 0:09:33.480 They're almost like moles or beauty spots, kind of just 0:09:33.559 --> 0:09:34.240 dangling there. 0:09:34.640 --> 0:09:37.120 Yeah, some people get them removed, but if you're getting 0:09:37.120 --> 0:09:39.560 a lot of them, that's usually a sign of insulin resistance. 0:09:39.840 --> 0:09:42.440 There's also some people in a more severe insulin resistance. 0:09:42.440 --> 0:09:44.360 Some people, depending on the genetics, will get kind of 0:09:44.360 --> 0:09:46.880 the darkening under the arms and around the neck. That 0:09:46.960 --> 0:09:51.120 has a fancy term called nkan those as Nigrikans. It's 0:09:51.160 --> 0:09:53.960 something people might have noticed, and women are also high 0:09:53.960 --> 0:09:56.960 androgen symptoms, so it can be downstream from insulin resistance, 0:09:57.040 --> 0:10:00.559 so more facial hair, body hair, hair thinning on top 0:10:00.600 --> 0:10:03.800 of the head. And then on the blood tests, one 0:10:03.840 --> 0:10:07.079 of the first ones to look for is high triglycerides. 0:10:06.760 --> 0:10:08.040 Which is cholesterol. 0:10:08.120 --> 0:10:10.720 So if you think about your cholesterol markers everybody, and 0:10:11.000 --> 0:10:13.760 we measure this in our programs as well, you've got 0:10:13.920 --> 0:10:17.000 total cholesterol HDL, which is kind of what we label 0:10:17.040 --> 0:10:22.160 healthy LDL lousy, and triglycerides, so elevated triglycerides, yes. 0:10:22.240 --> 0:10:26.120 Elevated triglyslides, especially in ratio to low HDL. So there's 0:10:26.120 --> 0:10:28.680 a citation in my book where some experts think that 0:10:28.840 --> 0:10:32.040 high troglysides low HDL ratio is one of the best 0:10:32.200 --> 0:10:35.360 surrogate what they call surrogate markers of insulin resistance. It's 0:10:35.360 --> 0:10:38.040 not a direct measure of insulin resistance, but it's pretty 0:10:38.280 --> 0:10:41.160 it correlates pretty strongly. So that's an easy one and 0:10:41.200 --> 0:10:43.360 it's not expensive. It's not a fancy test like you 0:10:43.400 --> 0:10:46.240 probably just have that sitting there on that basic test. 0:10:46.280 --> 0:10:48.600 Another one that I always look for for my patients, 0:10:48.720 --> 0:10:50.920 not too technical, but I think this is useful for people. 0:10:50.960 --> 0:10:55.120 It's high alt, it's in the general biochemistry part of 0:10:55.160 --> 0:10:57.440 the test, and it's one of the liver enzymes. If 0:10:57.520 --> 0:11:00.600 all the liver enzymes are elevated, that could mean alcohol 0:11:00.679 --> 0:11:03.439 or something or something quite different actually, So obviously you 0:11:03.480 --> 0:11:06.200 need to check with your GP about any abnormal readings. 0:11:06.240 --> 0:11:09.200 But if it's only the high alt and the other 0:11:09.200 --> 0:11:12.000 ones are normal, especially if alt is over nineteen sorry 0:11:12.120 --> 0:11:14.720 the units we use in Australia international units per leader. 0:11:14.760 --> 0:11:17.000 I think if it's over nineteen, that can be assigned 0:11:17.080 --> 0:11:20.440 insulin resistance. So those are some EASi ones. CRP listeners 0:11:20.520 --> 0:11:21.200 might know what that is. 0:11:21.440 --> 0:11:25.839 Yes, inflammation, Yes, yes, inflammatory marker which we measure a 0:11:25.840 --> 0:11:27.839 whole bunch of them as well, and that's a great one. 0:11:28.040 --> 0:11:30.760 Yeah, that correlates with insulin resistance. And then you can 0:11:30.800 --> 0:11:33.120 measure insulin. And this is a little bit of nuance 0:11:33.200 --> 0:11:35.760 involved in it, but you know, without going into it 0:11:35.760 --> 0:11:37.760 in too much detail. It you measure the hormone insulin, 0:11:37.800 --> 0:11:41.160 which is different than just measuring glucose or just measuring 0:11:41.320 --> 0:11:44.200 HbA one C. Those are not insulin, those are sugar. 0:11:44.480 --> 0:11:47.040 Measuring the hormone insulin is a more direct way to 0:11:47.040 --> 0:11:49.840 measure insulin resistance. What we're looking for is of elevated 0:11:49.840 --> 0:11:50.559 fasting insulin. 0:11:50.640 --> 0:11:54.239 Yeah, so that brings me to my question, is insulin 0:11:54.440 --> 0:11:56.839 resistance and pre diabetes the same thing. 0:11:57.040 --> 0:11:59.959 Simplest way to say it, I think is pre diabetes 0:12:00.200 --> 0:12:04.800 is a more advanced stage of insulin resistance. Insulin resistance 0:12:05.080 --> 0:12:08.080 is a thing elevated levels of insulin reduced sensitivity in 0:12:08.080 --> 0:12:10.760 insulin that can show up while blood sugar is still normal. 0:12:10.960 --> 0:12:13.920 That's important. Then once blood sugar starts to go out 0:12:13.920 --> 0:12:16.320 of range, which might be a decade or fifteen years later, 0:12:16.559 --> 0:12:19.160 then that officially is now under the umbrella prediabetes, but 0:12:19.160 --> 0:12:22.640 it's still insulin resistance. And then eventually type two diabetes 0:12:23.120 --> 0:12:25.840 is still insulin resistance. So it's like a gradation of 0:12:26.120 --> 0:12:27.600 insulin resistance severity. 0:12:27.920 --> 0:12:29.240 It's all the lovely journey. 0:12:29.320 --> 0:12:32.840 We kind of start with this mild insulin resistance based 0:12:32.880 --> 0:12:36.199 on those markers you just rattled off, you know, cholesterol, 0:12:36.440 --> 0:12:40.360 triglyceride crp ALT. This is why it's so important to 0:12:40.440 --> 0:12:42.400 understand and track your markers. You're looking at them just 0:12:42.480 --> 0:12:44.480 kind of creeping up, or maybe you've got one or two, 0:12:44.520 --> 0:12:46.520 and eventually you have the full hand, and then it's 0:12:46.520 --> 0:12:49.600 this lovely journey of okay, or now we're insulin resistance. 0:12:49.640 --> 0:12:51.920 Then we start to see the HbA one C, which 0:12:51.960 --> 0:12:54.720 is you're you know, starting to see your pre diabetes 0:12:54.880 --> 0:12:57.040 coming up and so on and so forth, and we 0:12:57.080 --> 0:12:59.800 can reverse this. We've got to catch it early, and 0:12:59.800 --> 0:13:02.280 we've got to catch up before menopause kicks in, which 0:13:02.320 --> 0:13:06.640 we'll talk about shortly. But let's switch into some practicalities here. 0:13:06.720 --> 0:13:09.480 So let's say one of my beautiful listeners is sitting 0:13:09.520 --> 0:13:11.080 here not in going yep. I've got a couple of 0:13:11.080 --> 0:13:13.360 those things I think I am getting, you know, on 0:13:13.400 --> 0:13:18.560 that pathway. What are the top nutrition strategies that she 0:13:18.679 --> 0:13:22.280 should start to do today to help reverse that and 0:13:22.400 --> 0:13:23.640 prevent it from progressing. 0:13:24.080 --> 0:13:26.800 As you know, there's lots of debate about this. Everyone's got, 0:13:26.920 --> 0:13:29.360 you know, a theory. I'll start with it, just the simplest, 0:13:29.600 --> 0:13:32.400 and then I'll just explain the troubleshooting approach that I 0:13:32.440 --> 0:13:34.880 took in the metabolism reset. So I think most of 0:13:34.920 --> 0:13:37.600 us can agree that a return to or a switch 0:13:37.679 --> 0:13:41.600 to whole foods is paramount you That is, it's really 0:13:41.640 --> 0:13:45.920 not possible to reverse it without eating whole unprocessed foods. 0:13:46.000 --> 0:13:48.520 And then in my book I do talk about sheltering 0:13:48.679 --> 0:13:51.360 from vegetable oil, which I'm not sure where your position 0:13:51.440 --> 0:13:51.920 on that is. 0:13:52.320 --> 0:13:54.840 Oh yeah, we want to hear from you whether I 0:13:54.920 --> 0:13:57.800 agree or disagree, but I do definitely agree those you 0:13:57.840 --> 0:14:01.520 know Amiga six heavy oil. Can you just explain because 0:14:01.520 --> 0:14:04.720 for most of us, well, they're all vegetable oils, olive oil, 0:14:05.080 --> 0:14:06.199 panola I. 0:14:06.160 --> 0:14:07.920 Mean, this is where some of your listeners might have 0:14:08.000 --> 0:14:10.840 heard the contrast around seed oils. This is where they're 0:14:10.880 --> 0:14:14.640 distinguishing between fruit oils, which would be avocado and olive 0:14:14.880 --> 0:14:17.040 which are fruit os which are mostly olaic acid or 0:14:17.080 --> 0:14:19.640 something called mono unsaturated, which is good. And that's like 0:14:19.760 --> 0:14:22.080 the one place where almost any whatever camp you're in, 0:14:22.160 --> 0:14:23.760 everyone agrees mono unsaturated. 0:14:23.960 --> 0:14:27.320 Get your cold pressed olive oil, folks, get it out there. 0:14:27.440 --> 0:14:30.480 But then I'm hearing people saying I can't fry in it. Well, 0:14:30.520 --> 0:14:31.480 you shouldn't be frying. 0:14:31.520 --> 0:14:33.920 So we're talking about with vegetable oil is actually the 0:14:33.920 --> 0:14:36.840 whole group of like corn oil and soybean and where 0:14:36.840 --> 0:14:40.280 it's predominantly something called a Mega six and it's always 0:14:40.320 --> 0:14:41.680 a mix, like there's a little bit of a laic 0:14:41.720 --> 0:14:44.120 acid and other vegetable oil, so it's always a mix. 0:14:44.200 --> 0:14:46.040 But the weird thing actually about a Mega six and 0:14:46.080 --> 0:14:48.400 some of the research around it. It's an essential fat acid, 0:14:48.560 --> 0:14:51.000 so it's a nutrients. It's an essential nutrient. So obviously 0:14:51.080 --> 0:14:54.680 it's not bad per se, but it's just the amount 0:14:54.760 --> 0:14:58.040 of it relative to a Mega three, potentially even relative 0:14:58.200 --> 0:15:01.200 to a saturated fat cult fifteen, which we could maybe 0:15:01.200 --> 0:15:03.360 talk about a lot of bit today. High Omega six 0:15:03.680 --> 0:15:06.680 is the research seems to be growing that it interferes 0:15:06.720 --> 0:15:09.000 with insulin sensitivity via a few mechanisms. 0:15:09.200 --> 0:15:12.200 And so basically, if you're having banana bread, if you're 0:15:12.240 --> 0:15:16.560 having baked goods, if you're having pastries, fried food, fish 0:15:16.600 --> 0:15:20.440 and chips, et cetera, all of those have been cooked, baked. 0:15:20.240 --> 0:15:22.360 Fried, prepared with omega six's. 0:15:22.520 --> 0:15:24.880 And I think because a lot of us straight away 0:15:24.920 --> 0:15:27.240 go to our pantry and we think, well, you know, 0:15:27.400 --> 0:15:30.800 I only use that vegetable oil occasionally. I'm mostly using 0:15:30.800 --> 0:15:33.720 olive ol. But you forget that it's in so much 0:15:33.760 --> 0:15:35.720 else Have I covered it? Is there anything I'm missing? 0:15:35.720 --> 0:15:38.720 I mean a lot of those packaged food cereals what. 0:15:38.600 --> 0:15:40.760 I'm saying, and it never used to be right. So 0:15:40.880 --> 0:15:43.960 this is possibly possibly part of the explanation of why 0:15:44.280 --> 0:15:48.680 metabolic dysfunction or insulin resistance has been on a steep 0:15:48.880 --> 0:15:52.880 incline over the past few generations. And something's happened in 0:15:52.880 --> 0:15:55.040 the foods are high. Part of it could be just 0:15:55.080 --> 0:15:58.840 the massive change to a heavy omega six intaken all 0:15:58.880 --> 0:16:01.320 the processed food exactly you mentioned. So back to the 0:16:01.520 --> 0:16:04.760 easy tips whole fruits which straightaway avoids some of what 0:16:04.800 --> 0:16:07.200 you've been describing. Take some steps to switch to olive 0:16:07.240 --> 0:16:11.080 oil or butter or coconut oil other non omega six 0:16:11.120 --> 0:16:13.400 heavy oil. You can still have like omega six in 0:16:13.520 --> 0:16:16.360 nuts and zeas. Just to be clear, it's not something 0:16:16.400 --> 0:16:17.920 you have to avoid, it's just you don't want to 0:16:17.960 --> 0:16:19.680 be having massive amounts of it. And then the other 0:16:19.720 --> 0:16:22.040 thing to shelter from probably alcohol, I would say too, 0:16:22.080 --> 0:16:25.040 shelter from alcohol to some degree certainly, and then also 0:16:25.120 --> 0:16:28.120 shelter from high dose sugar. And it's another funny topic 0:16:28.160 --> 0:16:29.960 because everyone's like, oh, but this you know, this is 0:16:29.960 --> 0:16:33.320 about fructose, high dose fructose. This fructose and fruit, yes, 0:16:33.640 --> 0:16:36.880 and most experts degree that's not what we're talking about. 0:16:36.920 --> 0:16:39.320 That low dose frctose behaves quite differently in the body 0:16:39.360 --> 0:16:41.160 for reasons we can you know, go into or people 0:16:41.200 --> 0:16:43.720 can find in my book. But we're talking about soft drinks, 0:16:43.840 --> 0:16:45.760 a massive dose of fryctose that it's not hard to 0:16:45.760 --> 0:16:48.680 get actually, so soft drinks, some smoothies, especially you know 0:16:48.760 --> 0:16:52.520 shop ones fruit juice. The metabolism really struggles with that. 0:16:52.520 --> 0:16:56.200 That's basically sending some very strange signals to the machinery 0:16:56.240 --> 0:16:59.760 of our metabolism that it's time to store fat. Basically, 0:17:00.040 --> 0:17:02.640 our ancient ancestors used insulin resistance as a way to 0:17:02.680 --> 0:17:06.280 become hungrier and store more fat. It was an adaptive thing. 0:17:06.480 --> 0:17:09.440 And now we've got this situation of mismatch with our 0:17:09.520 --> 0:17:12.560 environment where we're getting these foods that we would have 0:17:12.680 --> 0:17:15.800 never ever had constant access to you like this, and 0:17:16.040 --> 0:17:19.440 our coure metabolism is very confused. And this is why 0:17:19.640 --> 0:17:22.119 I called chapter one of the book weaken is not 0:17:22.160 --> 0:17:25.120 your fault, Like, we are living in this very strange 0:17:25.160 --> 0:17:27.160 food environment obasigenic. 0:17:27.480 --> 0:17:29.480 I heard that word about five years ago and I 0:17:29.560 --> 0:17:32.520 just went, yes, we are living in an obaesogenic environment 0:17:32.560 --> 0:17:37.800 where everything around us conditions us to you know, eat more, 0:17:38.400 --> 0:17:42.120 move less, and it's not our fault, but we do 0:17:42.400 --> 0:17:46.800 have an element of control to be able to adjust 0:17:46.800 --> 0:17:49.160 for this. But it feels uncomfortable. I was walking through 0:17:49.160 --> 0:17:51.560 the airport the other morning, could I file it took 0:17:51.640 --> 0:17:54.160 me forty five minutes to find something healthy to eat 0:17:54.240 --> 0:17:57.240 that was you know, logolycemic index that didn't have the 0:17:57.280 --> 0:17:59.919 Amiga sixers, and Laura, I just want to wrap this. 0:18:00.440 --> 0:18:03.240 I love to be super practical in healthy her and 0:18:03.320 --> 0:18:05.919 so basically what you've said we're going through our nutrition 0:18:06.000 --> 0:18:10.480 strategies is you've said we're avoiding those ultra process foods, 0:18:10.520 --> 0:18:13.160 particularly the ones with the Amiga sixers in them. We're 0:18:13.160 --> 0:18:16.960 cutting our alcohol down, we're avoiding high dose sugar. So 0:18:17.080 --> 0:18:21.080 basically any sugary drinks, I'm going to throw in artificial 0:18:21.080 --> 0:18:25.000 sweetness in there as well. My position on artificial sweetness 0:18:25.119 --> 0:18:27.359 is if you are using them as a means to 0:18:27.440 --> 0:18:30.879 get off the sugar, transition through them. But they should 0:18:30.880 --> 0:18:32.960 not be something that, you know, the diet coke you're 0:18:32.960 --> 0:18:36.800 having every afternoon, it might be something that you're transitioning through. 0:18:37.040 --> 0:18:38.000 Would you agree with that? 0:18:38.200 --> 0:18:38.400 Yeah? 0:18:38.440 --> 0:18:40.280 I mean the research, as you know, is quit mixed. 0:18:40.680 --> 0:18:43.560 I think it's not ideal to land on some of 0:18:43.560 --> 0:18:45.800 the sweetness as a long term daily plan. Now, I 0:18:45.800 --> 0:18:48.320 think that if nothing else, the microbiome seems to not 0:18:48.440 --> 0:18:50.159 like them. Some are better than others. But it's a 0:18:50.160 --> 0:18:51.199 section in my book about that. 0:18:51.320 --> 0:18:53.760 Yeah, okay, great, all right, so we've got that, we've 0:18:53.760 --> 0:18:56.320 got the sugary drinks. Would you say the same for 0:18:56.480 --> 0:19:00.399 kind of high carbohydrate meals? So is that I imagine 0:19:00.400 --> 0:19:03.840 where you are going next these high glycemic index meals, 0:19:03.880 --> 0:19:05.280 your pasta's, etc. 0:19:06.000 --> 0:19:09.040 Of course, And that's where there some individuality starts to 0:19:09.119 --> 0:19:12.399 come in. And that's why the Metabolism Reset is a 0:19:12.400 --> 0:19:15.600 troubleshooting manual because it really is sort of a first step. 0:19:15.600 --> 0:19:18.280 One assessed if you have insulin resistance, how severe is it? 0:19:18.400 --> 0:19:21.640 And then what are the other things going on with you? 0:19:21.880 --> 0:19:24.480 And so that's where some decisions will need to be 0:19:24.520 --> 0:19:29.360 made about bread and pastas and wheat and particular And 0:19:29.400 --> 0:19:32.520 there truly is not one size fits all plan for that. 0:19:32.520 --> 0:19:35.680 That just truly is not. I mean, some people do 0:19:35.800 --> 0:19:38.520 need to go lower carb. And I'll just point out 0:19:38.560 --> 0:19:41.240 that one thing about a lower carb diet, which you 0:19:41.320 --> 0:19:43.879 know I support for certain individuals, it's not just the 0:19:43.960 --> 0:19:46.600 direct glycemic effect and the direct effect on insulin is 0:19:46.600 --> 0:19:49.359 actually just through my netropathic lens. It's also the fact 0:19:49.359 --> 0:19:52.520 that a lot of carbs, especially refined carbs in the 0:19:52.560 --> 0:19:54.720