1 00:00:00,040 --> 00:00:02,360 Speaker 1: We think about metabolism in terms of like weight and energy, 2 00:00:02,400 --> 00:00:05,440 Speaker 1: but really it finally comes down to power our body 3 00:00:05,800 --> 00:00:07,880 Speaker 1: with a currency that we can use. We have to 4 00:00:07,920 --> 00:00:11,680 Speaker 1: convert food to something that is usable, and that is metabolism, 5 00:00:11,720 --> 00:00:23,720 Speaker 1: and that is every cell. 6 00:00:27,680 --> 00:00:30,680 Speaker 2: What's going on everyone, Emily A body here bringing you 7 00:00:30,720 --> 00:00:34,519 Speaker 2: another installment of Hurdle Moment from Hurdle. I feel the 8 00:00:34,560 --> 00:00:36,960 Speaker 2: need as the year is starting to wind down to 9 00:00:37,040 --> 00:00:41,479 Speaker 2: revisit what my goal has been with these weekly Hurdle 10 00:00:41,560 --> 00:00:46,880 Speaker 2: Moment episodes, dropping them more often than not on Wednesdays. 11 00:00:47,040 --> 00:00:48,000 Speaker 3: These episodes have. 12 00:00:48,000 --> 00:00:51,800 Speaker 2: Been my way to offer you more information, to bring 13 00:00:52,000 --> 00:00:55,440 Speaker 2: both new experts into the fold, and just give you 14 00:00:55,600 --> 00:01:00,000 Speaker 2: tips and tricks that you can use to live a happy, 15 00:01:00,080 --> 00:01:04,319 Speaker 2: your healthier and more motivated life. And that continues today 16 00:01:04,680 --> 00:01:10,160 Speaker 2: with my guest doctor Casey Means. Casey is the co 17 00:01:10,280 --> 00:01:14,319 Speaker 2: founder and chief medical officer of Levels Health. I feel 18 00:01:14,319 --> 00:01:18,200 Speaker 2: like I've been hearing about Levels absolutely everywhere lately, so 19 00:01:18,240 --> 00:01:21,640 Speaker 2: I'm so amped about this conversation and to be able 20 00:01:21,680 --> 00:01:25,280 Speaker 2: to bring you some information about what Levels is and 21 00:01:25,560 --> 00:01:31,360 Speaker 2: more importantly, perhaps what we need to know about our metabolism, 22 00:01:31,440 --> 00:01:33,080 Speaker 2: about metabolic health. 23 00:01:33,600 --> 00:01:35,440 Speaker 3: So let's talk about what Levels is. 24 00:01:35,680 --> 00:01:39,960 Speaker 2: Levels tracks your blood glucose in real time so that 25 00:01:40,000 --> 00:01:43,440 Speaker 2: you can maximize your diet and your exercise. Simply put, 26 00:01:43,640 --> 00:01:46,640 Speaker 2: the team at Levels believes that metabolic health is the 27 00:01:46,760 --> 00:01:50,120 Speaker 2: key to warding off chronic diseases that make us more 28 00:01:50,240 --> 00:01:54,640 Speaker 2: vulnerable to viral outbreaks. Seems pretty relevant to what we 29 00:01:54,760 --> 00:01:58,040 Speaker 2: are going through right now. I know, I know that 30 00:01:58,120 --> 00:02:01,120 Speaker 2: this can all seem a little bit complicated, but that's 31 00:02:01,160 --> 00:02:04,440 Speaker 2: why I've got Casey here at the ready to help 32 00:02:04,560 --> 00:02:09,600 Speaker 2: us really understand how we can gauge metabolic health, what 33 00:02:09,760 --> 00:02:13,840 Speaker 2: metabolic health really means, talk about things like inflammation and 34 00:02:13,880 --> 00:02:17,960 Speaker 2: how blood sugar levels affect body temperature, and really help 35 00:02:18,160 --> 00:02:21,600 Speaker 2: us understand the science in a way that feels relative 36 00:02:22,000 --> 00:02:26,320 Speaker 2: to our every day now, just because it is the season. 37 00:02:26,600 --> 00:02:28,920 Speaker 2: If you are listening today and you like what you 38 00:02:29,040 --> 00:02:31,840 Speaker 2: hear and you want to try out Levels for yourself, 39 00:02:32,120 --> 00:02:34,760 Speaker 2: I worked with a team there to do something pretty 40 00:02:34,800 --> 00:02:35,680 Speaker 2: awesome right now. 41 00:02:35,840 --> 00:02:37,920 Speaker 3: Their app actually has a sixty. 42 00:02:37,800 --> 00:02:41,720 Speaker 2: Thousand person waitlist and they're running a closed early access program, 43 00:02:42,040 --> 00:02:43,360 Speaker 2: but you are. 44 00:02:43,280 --> 00:02:44,840 Speaker 3: Welcome if you're interested. 45 00:02:45,040 --> 00:02:48,520 Speaker 2: You can skip that line and purchase Levels today by 46 00:02:48,520 --> 00:02:51,680 Speaker 2: heading over to a special link just for Hurdlers. It 47 00:02:51,840 --> 00:02:55,960 Speaker 2: is Levels dot link slash Hurdle again, that's Levels dot 48 00:02:56,040 --> 00:02:59,400 Speaker 2: link slash Hurdle. To skip the line today and check 49 00:02:59,440 --> 00:03:03,440 Speaker 2: it out for yourself. As always, as you're listening today, 50 00:03:03,560 --> 00:03:06,040 Speaker 2: make sure to tag me over on social media at 51 00:03:06,120 --> 00:03:09,200 Speaker 2: Hurdle podcast and I am at Emily a body I 52 00:03:09,200 --> 00:03:12,359 Speaker 2: would love to interact with you over there. I always 53 00:03:12,480 --> 00:03:17,239 Speaker 2: promise to check into my dms, so if you've got questions, comments, concerns, 54 00:03:17,400 --> 00:03:21,200 Speaker 2: love letters, I'll take it all. In addition, I know 55 00:03:21,600 --> 00:03:24,680 Speaker 2: we're in the home stretch of twenty twenty, but trust me, 56 00:03:24,880 --> 00:03:28,040 Speaker 2: stick around for the next few weeks in your podcasts 57 00:03:28,080 --> 00:03:30,959 Speaker 2: app keep checking in on Hurdle because I have some 58 00:03:31,040 --> 00:03:35,680 Speaker 2: really exciting content and special special guests to round out 59 00:03:35,720 --> 00:03:40,120 Speaker 2: an awesome year and kickstart a brand new one. With that, 60 00:03:41,120 --> 00:03:57,720 Speaker 2: let's get to hurdling. 61 00:03:54,920 --> 00:03:57,400 Speaker 3: Today. I am chatting with Casey Means. 62 00:03:57,560 --> 00:04:00,440 Speaker 2: She is a co founder of Levels and their chief 63 00:04:00,600 --> 00:04:01,520 Speaker 2: medical officer. 64 00:04:01,560 --> 00:04:02,920 Speaker 3: How you doing today, Gasy. 65 00:04:02,840 --> 00:04:05,440 Speaker 1: I am doing so well. Great to chat with you today. 66 00:04:06,040 --> 00:04:07,240 Speaker 3: Thanks for coming on. 67 00:04:07,520 --> 00:04:11,080 Speaker 2: So I could give a brief synopsis of Levels, but 68 00:04:11,120 --> 00:04:13,280 Speaker 2: I feel like it'll obviously be better if you do it, 69 00:04:13,320 --> 00:04:15,640 Speaker 2: so give me the brief synopsis. 70 00:04:16,080 --> 00:04:19,960 Speaker 1: Sure, So Levels is really the first biowearable company. So 71 00:04:20,000 --> 00:04:23,200 Speaker 1: what we are is we are a wearable sensor called 72 00:04:23,200 --> 00:04:25,400 Speaker 1: a continuous Glucose monitor that you put on your arm, 73 00:04:25,400 --> 00:04:27,680 Speaker 1: and it's actually doing like a little lab test twenty 74 00:04:27,680 --> 00:04:29,480 Speaker 1: four hours a day on your arm. It's measuring your 75 00:04:29,480 --> 00:04:34,120 Speaker 1: glucose in earn internal biomarker, the key substrate of metabolism, 76 00:04:34,520 --> 00:04:36,520 Speaker 1: every fifteen minutes, twenty four hours a day, and it's 77 00:04:36,520 --> 00:04:39,520 Speaker 1: sending that information to your smartphone. And what Levels does 78 00:04:39,680 --> 00:04:43,880 Speaker 1: is interpret that metabolic data stream and helps people understand 79 00:04:44,000 --> 00:04:47,719 Speaker 1: exactly how the food they're eating and the exercise they're 80 00:04:47,760 --> 00:04:50,320 Speaker 1: doing and their different lifestyle choices are all affecting their 81 00:04:50,640 --> 00:04:52,440 Speaker 1: metabolism in real time. 82 00:04:52,560 --> 00:04:53,160 Speaker 3: So it's the. 83 00:04:53,080 --> 00:04:58,040 Speaker 1: First closed loop biofeedback that we've ever really had on nutrition. 84 00:04:58,240 --> 00:05:00,640 Speaker 1: So you can sort of say, like I just had lunch, 85 00:05:00,920 --> 00:05:02,839 Speaker 1: Was that a good meal for me or was it not? 86 00:05:03,000 --> 00:05:04,919 Speaker 1: Are those foods I should be eating or are they not? 87 00:05:05,160 --> 00:05:07,280 Speaker 1: Or you can do the same for a workout. So 88 00:05:08,560 --> 00:05:13,479 Speaker 1: we're really bringing biowearables, meaning wearables that are testing internal biomarkers, 89 00:05:13,200 --> 00:05:16,960 Speaker 1: to the mainstream for a market of people who are 90 00:05:17,000 --> 00:05:20,120 Speaker 1: trying to improve their health, optimize their diet, optimize their 91 00:05:20,160 --> 00:05:23,960 Speaker 1: athletic performance, and just really live their best life. Live 92 00:05:24,240 --> 00:05:25,360 Speaker 1: their best life. 93 00:05:25,400 --> 00:05:28,120 Speaker 2: Now, I know that the statistic is almost ten percent 94 00:05:28,200 --> 00:05:32,120 Speaker 2: of the US is diabetic. That's increasing rapidly. Eighty four 95 00:05:32,120 --> 00:05:35,800 Speaker 2: million Americans are pre diabetic. Seventy percent will be diabetic 96 00:05:35,800 --> 00:05:39,240 Speaker 2: within ten years. So that's kind of to my understanding, 97 00:05:39,600 --> 00:05:45,120 Speaker 2: where the idea or the thoughts for the necessity of 98 00:05:45,160 --> 00:05:47,040 Speaker 2: a product like levels really came from. 99 00:05:47,080 --> 00:05:47,480 Speaker 3: Is that right? 100 00:05:48,360 --> 00:05:51,159 Speaker 1: Yeah, so this is you've got the stats, you know, 101 00:05:51,320 --> 00:05:53,960 Speaker 1: exactly right. It's kind of astronomical. We have one hundred 102 00:05:53,960 --> 00:05:58,000 Speaker 1: and twenty eight million Americans with pre diabetes or diabetes, 103 00:05:58,400 --> 00:06:01,160 Speaker 1: and of those, thirty percent diabetic and the rest are 104 00:06:01,160 --> 00:06:03,720 Speaker 1: pre diabetic, and those who are pre diabetic ninety percent 105 00:06:03,960 --> 00:06:07,720 Speaker 1: don't know that they have this problem. It's just really incredible, 106 00:06:07,760 --> 00:06:11,200 Speaker 1: like that's a huge percentage of our country. And what's more, 107 00:06:11,880 --> 00:06:14,880 Speaker 1: and this, you know, these are disorders of metabolism. We 108 00:06:15,080 --> 00:06:18,679 Speaker 1: can't control our blood sugar properly. But even more broadly, 109 00:06:18,680 --> 00:06:21,839 Speaker 1: there's more recent data from UNC actually from last year 110 00:06:21,839 --> 00:06:25,120 Speaker 1: that suggests that eighty eight percent of Americans actually have 111 00:06:25,160 --> 00:06:29,640 Speaker 1: at least one marker of metabolic dysfunction, So expanding just 112 00:06:29,680 --> 00:06:32,400 Speaker 1: from glucose, it's also looking at things like weights, to 113 00:06:32,440 --> 00:06:35,200 Speaker 1: hip ratio, or cholesterol levels, all of which have to 114 00:06:35,200 --> 00:06:38,719 Speaker 1: do with metabolism in general, metabolism being the core way 115 00:06:38,720 --> 00:06:42,520 Speaker 1: in our body that we make energy for our cells. 116 00:06:42,560 --> 00:06:44,800 Speaker 1: So eighty eight percent of Americans are not doing this 117 00:06:44,960 --> 00:06:48,320 Speaker 1: exactly properly, and only twelve percent of people are considered 118 00:06:48,400 --> 00:06:52,080 Speaker 1: optimally metabolically healthy. And this is really rooted. Most of 119 00:06:52,120 --> 00:06:54,920 Speaker 1: this is entirely preventable. It's rooted in the way we're 120 00:06:55,000 --> 00:06:58,200 Speaker 1: living our lives now. It's what we eat. It's lack 121 00:06:58,240 --> 00:07:01,440 Speaker 1: of sleep, it's you know, incre east chronic stress, it's 122 00:07:01,560 --> 00:07:05,000 Speaker 1: lack of physical activity, lack of quality micro nutrients in 123 00:07:05,040 --> 00:07:08,719 Speaker 1: our diet. All of these things translate into problems with 124 00:07:08,760 --> 00:07:11,720 Speaker 1: the way we make and process energy in the body, 125 00:07:11,760 --> 00:07:15,840 Speaker 1: and that is fundamentally metabolism. So when you think about 126 00:07:15,880 --> 00:07:19,200 Speaker 1: a tool like a continuous glucose monitor, you can imagine like, oh, well, 127 00:07:19,200 --> 00:07:22,080 Speaker 1: this would be fantastic for people who have a disorder 128 00:07:22,080 --> 00:07:25,840 Speaker 1: of glucose like diabetes, and that's what this technology has 129 00:07:25,840 --> 00:07:28,120 Speaker 1: been used for for the most part. It's actually an 130 00:07:28,240 --> 00:07:32,400 Speaker 1: FDA approved wearable device for people with diabetes. But when 131 00:07:32,440 --> 00:07:34,240 Speaker 1: you think about the fact that, you know, it's not 132 00:07:34,320 --> 00:07:37,600 Speaker 1: just diabetic people who need to think about glucose. This 133 00:07:37,720 --> 00:07:40,400 Speaker 1: is a core substrate for all of us in terms 134 00:07:40,400 --> 00:07:44,080 Speaker 1: we have how we process and utilize energy in the body, 135 00:07:44,280 --> 00:07:48,000 Speaker 1: and so all of us can can optimize this aspect 136 00:07:48,000 --> 00:07:50,920 Speaker 1: of our health to improve our current performance and prevent 137 00:07:51,480 --> 00:07:54,320 Speaker 1: future disease. So what we're really doing at the company 138 00:07:54,360 --> 00:07:57,119 Speaker 1: is is taking it out of really that medical realm 139 00:07:57,160 --> 00:07:59,880 Speaker 1: just sequestered to a population who has been diagnosed with 140 00:08:00,120 --> 00:08:03,360 Speaker 1: over metabolic disorder and making it, you know, bringing it 141 00:08:03,400 --> 00:08:06,480 Speaker 1: to the masses for people who want to take control 142 00:08:06,520 --> 00:08:08,880 Speaker 1: of their health and who want to have some insight 143 00:08:09,240 --> 00:08:12,120 Speaker 1: on these daily behaviors that they're doing that impact our 144 00:08:12,160 --> 00:08:16,400 Speaker 1: overall current performance but also future risk of disease. And 145 00:08:16,520 --> 00:08:19,080 Speaker 1: so yeah, so that's exactly right. We're you know, we're 146 00:08:19,080 --> 00:08:24,520 Speaker 1: trying to you know, help people have insight and awareness 147 00:08:24,560 --> 00:08:27,120 Speaker 1: into some of these key factors of our health that 148 00:08:27,240 --> 00:08:29,800 Speaker 1: underlie so much of the chronic disease we're seeing in 149 00:08:29,840 --> 00:08:30,400 Speaker 1: our country. 150 00:08:30,920 --> 00:08:34,839 Speaker 2: And of course, as you mentioned many times over that explanation, 151 00:08:35,040 --> 00:08:39,439 Speaker 2: we're really talking about metabolism and better understanding metabolism, which 152 00:08:39,480 --> 00:08:41,840 Speaker 2: I think for so many is something that just kind 153 00:08:41,840 --> 00:08:45,080 Speaker 2: of seems like out of their own realm. They don't 154 00:08:45,080 --> 00:08:47,680 Speaker 2: really understand like what it means to have a fast 155 00:08:47,760 --> 00:08:50,080 Speaker 2: or a slow metabolism, or maybe the only thing they 156 00:08:50,120 --> 00:08:52,480 Speaker 2: think to themselves is like, oh, my metabolism is so 157 00:08:52,640 --> 00:08:55,960 Speaker 2: slow because it's just not helping me, you know, do 158 00:08:56,000 --> 00:08:57,760 Speaker 2: the things that I want to do. So what I 159 00:08:57,760 --> 00:09:00,640 Speaker 2: would love to do with you is kind of talked 160 00:09:00,640 --> 00:09:03,880 Speaker 2: through probably some of the most popular questions that are 161 00:09:04,000 --> 00:09:09,440 Speaker 2: asked about metabolism. Firstly, metabolism it differs from person to person, 162 00:09:09,480 --> 00:09:09,920 Speaker 2: Is that right? 163 00:09:10,920 --> 00:09:13,560 Speaker 1: Yeah, I'd say that that's right. I mean zooming back 164 00:09:13,559 --> 00:09:18,120 Speaker 1: a little bit. Metabolism really refers to all these cellular 165 00:09:18,360 --> 00:09:21,480 Speaker 1: pathways sort of the chemical reactions that are happening in 166 00:09:21,520 --> 00:09:25,040 Speaker 1: the body that take the food we eat and convert 167 00:09:25,040 --> 00:09:27,760 Speaker 1: it into energy. So food is sort of this like 168 00:09:27,960 --> 00:09:32,120 Speaker 1: basic building block substrate that can be used for energy, 169 00:09:32,160 --> 00:09:34,400 Speaker 1: but we have to convert it in our cells, and 170 00:09:34,559 --> 00:09:37,120 Speaker 1: every single cell in our body, we have trillions of them. 171 00:09:37,480 --> 00:09:41,319 Speaker 1: They all need this usable form of energy to function, 172 00:09:41,600 --> 00:09:45,280 Speaker 1: every single cell. So we think about metabolism in terms 173 00:09:45,320 --> 00:09:47,520 Speaker 1: of like weight and energy, but really it finally comes 174 00:09:47,559 --> 00:09:50,760 Speaker 1: down to power our body with a currency that we 175 00:09:50,840 --> 00:09:53,280 Speaker 1: can use. We have to convert food to something that 176 00:09:53,360 --> 00:09:57,000 Speaker 1: is usable, and that is metabolism, and that is every cell. 177 00:09:57,440 --> 00:10:01,880 Speaker 1: And this is why when metabolism kind of goes off course, 178 00:10:02,320 --> 00:10:05,920 Speaker 1: we can see almost any type of symptom or disease. 179 00:10:06,040 --> 00:10:11,359 Speaker 1: We right now know that metabolic dysfunction, these chemical reactions, 180 00:10:11,400 --> 00:10:14,800 Speaker 1: these pathways in the body of converting food to energy 181 00:10:14,840 --> 00:10:17,160 Speaker 1: that we can use. When those are off course, we 182 00:10:17,240 --> 00:10:21,920 Speaker 1: can see things ranging from obviously diabetes and obesity, but 183 00:10:22,040 --> 00:10:29,760 Speaker 1: also heart disease, chronic liver disease, dementia, chronic pain, fatigue, depression, anxiety, wrinkles, 184 00:10:29,880 --> 00:10:33,000 Speaker 1: premature balding, infertility, the most common cause of infertility of 185 00:10:33,040 --> 00:10:36,240 Speaker 1: Polysisicoherian syndrome, which is a metabolic condition. We see a 186 00:10:36,320 --> 00:10:42,040 Speaker 1: rectile dysfunction, We see athletic lack of athletic endurance. We 187 00:10:42,120 --> 00:10:45,200 Speaker 1: see so many different things in all parts of the body. 188 00:10:45,520 --> 00:10:47,560 Speaker 1: And when you think about this, you know, intabolism is 189 00:10:47,559 --> 00:10:51,120 Speaker 1: this core fundamental pathway. You can imagine if that's going awry, 190 00:10:52,160 --> 00:10:54,439 Speaker 1: basically where that's showing up is where you're going to 191 00:10:54,480 --> 00:10:57,480 Speaker 1: get symptoms. It could look like anything depending on what 192 00:10:57,760 --> 00:11:00,920 Speaker 1: cell type it's arising in. So if we think of, 193 00:11:01,320 --> 00:11:03,400 Speaker 1: you know, all these diseases that I just mentioned and 194 00:11:03,480 --> 00:11:06,800 Speaker 1: symptoms as separate things, that's kind of a fallacy because 195 00:11:06,880 --> 00:11:10,120 Speaker 1: really they're all branches that the root of the tree 196 00:11:10,480 --> 00:11:14,680 Speaker 1: is metabolic dysfunction. And so, you know, in traditional medicine, 197 00:11:14,720 --> 00:11:17,440 Speaker 1: we've often looked at things very reactively of like, you know, 198 00:11:17,480 --> 00:11:19,920 Speaker 1: you have this symptom or this disease, and we think 199 00:11:19,920 --> 00:11:23,000 Speaker 1: of it like very specifically as part of its organ system. 200 00:11:23,000 --> 00:11:25,040 Speaker 1: But the reality is we are a and we treat 201 00:11:25,080 --> 00:11:27,480 Speaker 1: it accordingly. You know, we give a very specific drug 202 00:11:27,559 --> 00:11:30,079 Speaker 1: for that type of thing. But we are a unified 203 00:11:30,160 --> 00:11:32,840 Speaker 1: body and there are core pathways that dictate so much 204 00:11:32,840 --> 00:11:34,800 Speaker 1: of our health. And so I think there's really a 205 00:11:34,840 --> 00:11:37,640 Speaker 1: movement in medicine now to think more from a root 206 00:11:37,720 --> 00:11:41,760 Speaker 1: cause perspective of what are the actual what's the physiology 207 00:11:41,800 --> 00:11:44,840 Speaker 1: that's linking so much of the chronic conditions and symptoms 208 00:11:44,880 --> 00:11:48,040 Speaker 1: that we're seeing, especially in our population now, And one 209 00:11:48,080 --> 00:11:52,640 Speaker 1: of those key root causes is dysfunctional metabolism. So it's 210 00:11:52,640 --> 00:11:54,920 Speaker 1: a complex thing. There's a lot of things that feed 211 00:11:55,000 --> 00:11:59,360 Speaker 1: into it because it is fundamental cell biology. So you know, 212 00:11:59,520 --> 00:12:01,839 Speaker 1: the food eating and the micronutrients that we have in 213 00:12:01,880 --> 00:12:03,800 Speaker 1: our body that are key cofactors, and a lot of 214 00:12:03,840 --> 00:12:06,880 Speaker 1: these metabolic reactions, those will have an impact on your metabolism. 215 00:12:07,040 --> 00:12:11,480 Speaker 1: How much stress you're under, and there the hormone cortisol 216 00:12:11,559 --> 00:12:14,640 Speaker 1: that will have a huge impact on metabolism. How much 217 00:12:14,679 --> 00:12:18,040 Speaker 1: sleep or how little sleep you're getting translates into tons 218 00:12:18,080 --> 00:12:23,079 Speaker 1: of downstream hormonal pathways. Growth hormone, insulin, cortisol, grelin, leptin, 219 00:12:23,400 --> 00:12:26,160 Speaker 1: All of these hormones impact metabolism based on how much 220 00:12:26,240 --> 00:12:28,760 Speaker 1: or how little you sleep. And then of course physical activity. 221 00:12:28,880 --> 00:12:33,199 Speaker 1: When our muscles move, we actually increase our metabolic processes. 222 00:12:33,280 --> 00:12:36,520 Speaker 1: We increase our insulin sensitivity, insulnce the hormone that allows 223 00:12:36,559 --> 00:12:39,839 Speaker 1: glucose to get into cells. So, you know, it's when 224 00:12:39,880 --> 00:12:44,200 Speaker 1: we say people have different metabolisms we're talking about basically 225 00:12:44,240 --> 00:12:48,320 Speaker 1: people have different genetics and different behaviors which translate into 226 00:12:48,320 --> 00:12:54,080 Speaker 1: biochemical reality reality that basically creates different types of metabolisms. 227 00:12:54,160 --> 00:12:56,960 Speaker 1: So I like to frame it that way because so 228 00:12:57,200 --> 00:12:59,839 Speaker 1: much of what are you know, our personal quote unquote 229 00:12:59,840 --> 00:13:04,280 Speaker 1: mata is is actually just how our daily hundreds of 230 00:13:04,280 --> 00:13:07,840 Speaker 1: micro choices are translating into our biochemical reality of ourselves 231 00:13:07,840 --> 00:13:08,880 Speaker 1: and our bodies. 232 00:13:09,200 --> 00:13:11,880 Speaker 2: Right, And I mean obviously a lot to take in here. 233 00:13:12,000 --> 00:13:15,120 Speaker 2: I think that's something that's interesting to me and something 234 00:13:15,240 --> 00:13:18,280 Speaker 2: that can be difficult for many is with a tool 235 00:13:18,360 --> 00:13:23,679 Speaker 2: like levels, it is so much about keeping track of things, right, 236 00:13:23,840 --> 00:13:26,080 Speaker 2: keeping track of the foods that you're eating, keeping track 237 00:13:26,120 --> 00:13:29,360 Speaker 2: of the fitness, keeping track of you know, how long 238 00:13:29,559 --> 00:13:32,040 Speaker 2: you are sleeping, and then like seeing you know how 239 00:13:32,160 --> 00:13:35,079 Speaker 2: all of this is being monitored, monitored, how all this 240 00:13:35,400 --> 00:13:38,400 Speaker 2: is being put into play For someone who's curious about 241 00:13:38,440 --> 00:13:41,280 Speaker 2: their metabolism but would think like, oh, this thing isn't 242 00:13:41,320 --> 00:13:43,840 Speaker 2: for me, Like what can they even what options do 243 00:13:43,880 --> 00:13:46,520 Speaker 2: they have to to kind of take back control without 244 00:13:46,600 --> 00:13:51,440 Speaker 2: spending so much time logging every day? Well? 245 00:13:51,720 --> 00:13:53,880 Speaker 1: Yeah, I mean one of my sort of like core 246 00:13:53,960 --> 00:13:57,320 Speaker 1: maxims of behavior change and health is that it's really 247 00:13:57,360 --> 00:14:02,280 Speaker 1: hard to change why you can't measure. So you really 248 00:14:02,320 --> 00:14:04,160 Speaker 1: need to measure things, I think, and to be able 249 00:14:04,280 --> 00:14:06,920 Speaker 1: to know your baseline and the progress that you're making. 250 00:14:08,160 --> 00:14:12,480 Speaker 1: This comes from from basically the closed loop theories and 251 00:14:12,760 --> 00:14:17,240 Speaker 1: control theory, which is that the quicker that you have 252 00:14:17,520 --> 00:14:20,640 Speaker 1: feedback on a very specific action, the more you can 253 00:14:20,680 --> 00:14:23,600 Speaker 1: create a one to one relationship between an action and 254 00:14:24,200 --> 00:14:27,800 Speaker 1: an outcome, the easier it is to actually change that. 255 00:14:28,520 --> 00:14:33,120 Speaker 1: Nutrition in particular has been notoriously an open loop feedback system, 256 00:14:33,160 --> 00:14:35,680 Speaker 1: where you know, we might eat fifty different things in 257 00:14:35,720 --> 00:14:39,160 Speaker 1: a day, fifty different ingredients, and we have really no 258 00:14:39,280 --> 00:14:42,400 Speaker 1: idea how one of those is impacting are directly impacting 259 00:14:42,400 --> 00:14:44,400 Speaker 1: our health? We maybe weigh ourselves the next day and 260 00:14:44,440 --> 00:14:46,440 Speaker 1: are like, okay, well what I ate yesterday seems to 261 00:14:46,440 --> 00:14:48,960 Speaker 1: make you way more. Is it inflammation, is it fad? 262 00:14:49,080 --> 00:14:50,640 Speaker 1: Is it water? What is it? Then we get like 263 00:14:50,680 --> 00:14:53,560 Speaker 1: a cholesterol test once a year, like maybe you know, 264 00:14:54,040 --> 00:14:56,320 Speaker 1: and then you're like, okay, well my cholesterol's high. What 265 00:14:56,520 --> 00:14:58,720 Speaker 1: of the thousands of things I ate this year actually 266 00:14:58,720 --> 00:15:00,640 Speaker 1: did that? Or you get a fasting glucose tests to 267 00:15:00,680 --> 00:15:05,000 Speaker 1: the doctor. It's very hard to create behavior change when 268 00:15:05,480 --> 00:15:08,600 Speaker 1: one there's tons of different nutrition ideologies out there, We're 269 00:15:08,600 --> 00:15:11,760 Speaker 1: getting different information from the government, from influencers, from doctors. 270 00:15:12,000 --> 00:15:15,120 Speaker 1: It's very confusing, and we don't have any closed loops. 271 00:15:15,120 --> 00:15:19,560 Speaker 1: So I really fundamentally believe in closed loop biofeedback for 272 00:15:19,880 --> 00:15:23,920 Speaker 1: being a huge catalyst of behavior change. And the nice 273 00:15:23,960 --> 00:15:27,120 Speaker 1: thing about passive data streams like glucose, where you're not 274 00:15:27,160 --> 00:15:29,920 Speaker 1: actually having to track or check anything, it's just doing 275 00:15:30,000 --> 00:15:33,040 Speaker 1: it in the background and sending it to your phone. 276 00:15:33,200 --> 00:15:33,400 Speaker 2: You know. 277 00:15:33,440 --> 00:15:36,760 Speaker 1: That's really nice because it's a very low lift for people. 278 00:15:38,080 --> 00:15:40,920 Speaker 1: And I think that a big part of the future 279 00:15:40,920 --> 00:15:43,080 Speaker 1: of healthcare is going to be the combination of these 280 00:15:43,160 --> 00:15:46,200 Speaker 1: really easy to use biowarables or wearables in general, with 281 00:15:46,360 --> 00:15:50,040 Speaker 1: software that makes the interpretation just like totally easy on 282 00:15:50,120 --> 00:15:53,200 Speaker 1: a silver platter, like basically just like, yes, no, this 283 00:15:53,360 --> 00:15:55,040 Speaker 1: was good for you, this was bad for you. When 284 00:15:55,080 --> 00:15:57,400 Speaker 1: you do this activity, you have twenty percent higher chance 285 00:15:57,440 --> 00:15:59,840 Speaker 1: of having X. You know, don't do that less. Basically, 286 00:16:00,160 --> 00:16:05,080 Speaker 1: just make it really really simple for people. Because the 287 00:16:05,120 --> 00:16:07,160 Speaker 1: trial and error that we've had to do so much 288 00:16:07,280 --> 00:16:10,680 Speaker 1: with you know, nutrition and exercise and all this stuff, 289 00:16:11,200 --> 00:16:13,720 Speaker 1: I think it can be very discouraging for people. Sometimes 290 00:16:13,720 --> 00:16:15,720 Speaker 1: sometimes there's very obvious results, you know, you have a 291 00:16:15,760 --> 00:16:17,880 Speaker 1: reaction to a food immediately, but a lot of times 292 00:16:17,880 --> 00:16:20,040 Speaker 1: that's much more nebulous, and so it leaves us just 293 00:16:20,160 --> 00:16:22,960 Speaker 1: with so much trial and error, which I think is 294 00:16:22,960 --> 00:16:27,080 Speaker 1: actually a bigger cognitive burden than just you know, tracking, 295 00:16:27,240 --> 00:16:29,040 Speaker 1: even if it's for the short term and kind of 296 00:16:29,080 --> 00:16:31,720 Speaker 1: just figuring out some clear answers and then moving forward, 297 00:16:32,840 --> 00:16:37,840 Speaker 1: moving forward with your life. 298 00:16:41,320 --> 00:16:44,480 Speaker 2: Taking a break from today's episode to give some love 299 00:16:44,680 --> 00:16:50,720 Speaker 2: to my sponsor at Gooder Gooder Man I They're probably 300 00:16:50,760 --> 00:16:54,640 Speaker 2: one of my favorite finds of twenty twenty. 301 00:16:55,040 --> 00:16:57,680 Speaker 3: For those of you that are new to the Gooder game. 302 00:16:57,920 --> 00:17:03,160 Speaker 2: Gooder makes polarized, no bounced sunglasses that are perfect for 303 00:17:03,320 --> 00:17:06,879 Speaker 2: running or wherever your active lifestyle takes you. 304 00:17:07,320 --> 00:17:08,399 Speaker 3: Not only do they. 305 00:17:08,280 --> 00:17:11,240 Speaker 2: Look super sleek, but the thing that I love about 306 00:17:11,320 --> 00:17:17,400 Speaker 2: Gooder's is the price point. 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You won't regret it. 316 00:17:56,720 --> 00:18:00,400 Speaker 2: We're talking about, you know, overall metabolic health obviously kind 317 00:18:00,400 --> 00:18:03,520 Speaker 2: of going hand in hand with that, and what levels 318 00:18:03,560 --> 00:18:04,240 Speaker 2: monitors here? 319 00:18:04,240 --> 00:18:05,359 Speaker 3: Your blood sugar levels. 320 00:18:05,960 --> 00:18:10,359 Speaker 2: Blood sugar levels, they can affect a ton of stuff 321 00:18:10,480 --> 00:18:13,439 Speaker 2: in the body, as you said, But something else that 322 00:18:13,520 --> 00:18:16,240 Speaker 2: I know that they can affect is your body temperature. 323 00:18:16,320 --> 00:18:20,760 Speaker 2: So how do your blood sugar levels affect your body temperature? 324 00:18:21,560 --> 00:18:24,240 Speaker 1: Oh, that's such a great question and really an interesting one. 325 00:18:24,359 --> 00:18:27,720 Speaker 1: So yeah, so we know that when your blood sugar 326 00:18:27,880 --> 00:18:30,840 Speaker 1: goes up and down like very frequently, so you know, 327 00:18:31,280 --> 00:18:34,639 Speaker 1: spikes and dips throughout the day, which is not what 328 00:18:34,680 --> 00:18:36,680 Speaker 1: we want. We want our glucos to be as stable 329 00:18:36,840 --> 00:18:39,480 Speaker 1: and as as sort of low in the healthy range 330 00:18:39,520 --> 00:18:42,920 Speaker 1: as possible. But when you've got lots of different fluctuations happening, 331 00:18:43,400 --> 00:18:46,040 Speaker 1: that can trigger quite a few things. That can trigger 332 00:18:47,000 --> 00:18:50,600 Speaker 1: what we call endothelial reactivity. So that means the lining 333 00:18:50,640 --> 00:18:52,720 Speaker 1: of the blood vessels get a little bit reactive, and 334 00:18:52,760 --> 00:18:56,080 Speaker 1: it can actually cause you to you know, change the 335 00:18:56,080 --> 00:18:57,960 Speaker 1: blood flow and the way blood is slowing the body 336 00:18:57,960 --> 00:19:00,520 Speaker 1: and make you hotter. So when you have what we 337 00:19:00,560 --> 00:19:04,280 Speaker 1: call glycemic variability, these ups and downs and in blood sugar, 338 00:19:04,359 --> 00:19:07,359 Speaker 1: it can make your core body temperature actually go up. 339 00:19:08,119 --> 00:19:10,879 Speaker 1: And so this is actually really relevant to sleep because 340 00:19:10,920 --> 00:19:14,480 Speaker 1: we know that sleep quality is worse when your body 341 00:19:14,520 --> 00:19:17,280 Speaker 1: temperatures is higher. You kind of want to be cool 342 00:19:17,400 --> 00:19:22,120 Speaker 1: when you're sleeping, and so eating you know, your higher 343 00:19:22,320 --> 00:19:27,200 Speaker 1: carb higher glycemic meals late in the evening, right before bed, 344 00:19:27,240 --> 00:19:29,040 Speaker 1: and having sort of and then maybe following me with 345 00:19:29,040 --> 00:19:32,480 Speaker 1: dessert or a sugary drink, that could cause like a 346 00:19:32,600 --> 00:19:36,520 Speaker 1: very large glucose spike in the evening, causing you to 347 00:19:36,560 --> 00:19:38,720 Speaker 1: then sort of like crash down and sort of bounce 348 00:19:38,760 --> 00:19:41,800 Speaker 1: around with your glucose throughout the night. And so that 349 00:19:41,880 --> 00:19:45,320 Speaker 1: can that can be related to insomnia and worse sleep. 350 00:19:45,400 --> 00:19:47,720 Speaker 1: And we know that in diabetic individuals who are going 351 00:19:47,800 --> 00:19:51,640 Speaker 1: to have more glycimic variability because they have less glucose control, 352 00:19:51,960 --> 00:19:54,480 Speaker 1: we do see higher body temperatures at night and worse 353 00:19:54,600 --> 00:19:59,119 Speaker 1: sleep patterns. So even just getting your evening meals more 354 00:20:00,840 --> 00:20:03,840 Speaker 1: stable in terms of your glucose response to them can 355 00:20:03,880 --> 00:20:06,000 Speaker 1: be a nice way to kind of get your sleep 356 00:20:06,280 --> 00:20:09,920 Speaker 1: more on track, which is a wonderful cycle to get 357 00:20:09,920 --> 00:20:12,960 Speaker 1: into because when your sleep quality is better, it actually 358 00:20:12,960 --> 00:20:15,240 Speaker 1: also feeds into good metabolic health. So it's kind of 359 00:20:15,520 --> 00:20:18,800 Speaker 1: like this two way street. And what's kind of interesting 360 00:20:18,880 --> 00:20:23,159 Speaker 1: is that we know from more recent research that two people, 361 00:20:23,320 --> 00:20:25,560 Speaker 1: any two people out there, are actually gonna have very 362 00:20:25,600 --> 00:20:29,280 Speaker 1: different responses in terms of how much their glucose changes 363 00:20:29,320 --> 00:20:31,439 Speaker 1: and in response to the same food. So like you 364 00:20:31,480 --> 00:20:34,720 Speaker 1: and I could eat the exact same cookie and I 365 00:20:34,800 --> 00:20:37,199 Speaker 1: could have a huge glucose response and you could have 366 00:20:37,240 --> 00:20:40,399 Speaker 1: a very small one, And so in terms of how 367 00:20:40,440 --> 00:20:43,280 Speaker 1: that's going to affect something like our glycemic variability, it's 368 00:20:43,320 --> 00:20:45,760 Speaker 1: going to be different in each of us. So that's 369 00:20:46,000 --> 00:20:49,919 Speaker 1: one area where tracking can be really helpful in personalizing 370 00:20:50,040 --> 00:20:54,080 Speaker 1: and knowing exactly what your your response is to a food. 371 00:20:54,280 --> 00:20:57,200 Speaker 1: So there's a lot of different factors that go into 372 00:20:57,240 --> 00:20:59,680 Speaker 1: that why you and I would respond differently to the 373 00:20:59,720 --> 00:21:05,040 Speaker 1: same food, ranging from you know, our microbiome composition to 374 00:21:05,440 --> 00:21:08,439 Speaker 1: how much sleep we've got, into our body types, our 375 00:21:08,480 --> 00:21:11,239 Speaker 1: insolence activity or genetics, things like that. But it is 376 00:21:11,240 --> 00:21:13,280 Speaker 1: interesting we've thought a lot, you know, in the past, 377 00:21:13,280 --> 00:21:16,399 Speaker 1: we've really oriented around this idea of like a glycemic 378 00:21:16,480 --> 00:21:18,600 Speaker 1: index chart and that can tell us like how much 379 00:21:18,680 --> 00:21:20,480 Speaker 1: or how little something's going to spike your glucose, But 380 00:21:20,520 --> 00:21:24,600 Speaker 1: it's actually likely much more personalized than that, where each 381 00:21:24,640 --> 00:21:26,600 Speaker 1: person's going to respond a little bit differently and have 382 00:21:26,640 --> 00:21:30,359 Speaker 1: their own personal and glycemic index to a particular food. 383 00:21:31,520 --> 00:21:33,960 Speaker 1: So so that's something to keep in mind when you're kind 384 00:21:33,960 --> 00:21:37,360 Speaker 1: of choosing like what to eat, especially late at night, 385 00:21:37,840 --> 00:21:41,320 Speaker 1: choosing something that specifically for you doesn't have a large 386 00:21:41,359 --> 00:21:45,120 Speaker 1: glucos response. Is what's going to be you know, most optimal, right. 387 00:21:44,960 --> 00:21:47,000 Speaker 2: And of course, as we as you mentioned, this can 388 00:21:47,040 --> 00:21:49,840 Speaker 2: definitely vary from person to person. The last thing that 389 00:21:49,920 --> 00:21:52,439 Speaker 2: I do want to hit on before I've let you 390 00:21:52,480 --> 00:21:55,359 Speaker 2: go today we're talking about, you know, the different things 391 00:21:55,359 --> 00:21:59,600 Speaker 2: that could impact increase levels of glucose, and one of those, 392 00:21:59,720 --> 00:22:03,200 Speaker 2: as you touched on earlier briefly, is of course stress, 393 00:22:03,359 --> 00:22:06,520 Speaker 2: something that God in twenty twenty all time high for 394 00:22:07,520 --> 00:22:10,000 Speaker 2: so many of us and pushing us to do things 395 00:22:10,240 --> 00:22:13,239 Speaker 2: like overeat, which can raise our glucose levels, and then 396 00:22:13,280 --> 00:22:15,639 Speaker 2: in turn, I know back can lead to us being 397 00:22:15,680 --> 00:22:19,160 Speaker 2: fatigued and having low energy. So what is it about 398 00:22:19,240 --> 00:22:23,400 Speaker 2: stress that has such a major impact on the circulating 399 00:22:23,400 --> 00:22:25,040 Speaker 2: glucose in the body and the metabolism. 400 00:22:25,800 --> 00:22:30,400 Speaker 1: Yeah, it's a fascinating pathway. So it's really actually stems 401 00:22:30,440 --> 00:22:35,280 Speaker 1: from an evolutionarily advantageous response that we had, which was 402 00:22:35,320 --> 00:22:39,159 Speaker 1: basically that when we were stressed, you know, back in 403 00:22:39,200 --> 00:22:42,120 Speaker 1: the day, you know, old old times, it was usually 404 00:22:42,160 --> 00:22:44,840 Speaker 1: because we had some sort of physical stressor that we 405 00:22:44,840 --> 00:22:47,919 Speaker 1: were dealing with. Like the old example would be like 406 00:22:47,920 --> 00:22:49,720 Speaker 1: we were being chased by a lion, you know, And 407 00:22:50,560 --> 00:22:53,560 Speaker 1: so when we were feeling stressed, meaning we were releasing 408 00:22:53,640 --> 00:22:58,040 Speaker 1: cortisol and epinephrin and other catacholamine hormones, our body was 409 00:22:58,160 --> 00:23:02,240 Speaker 1: preparing to have to do something physical, and so to 410 00:23:02,280 --> 00:23:04,600 Speaker 1: do that you need to use your muscles, and so 411 00:23:04,640 --> 00:23:08,399 Speaker 1: the muscles needed really quick energy. So these stress hormones 412 00:23:08,520 --> 00:23:12,480 Speaker 1: actually trigger our liver, which stores a little bit of glucose, 413 00:23:12,680 --> 00:23:16,160 Speaker 1: to dump that glucose into the bloodstream rapidly to feed 414 00:23:16,160 --> 00:23:19,119 Speaker 1: our muscles. So that that was useful then because we 415 00:23:19,240 --> 00:23:23,639 Speaker 1: needed that energy quickly. Now in this day and age, 416 00:23:23,680 --> 00:23:27,040 Speaker 1: we have very few actual physical stressors. Most of our 417 00:23:27,040 --> 00:23:31,320 Speaker 1: stressors are psychological. They're low grade psychological stressors that, for 418 00:23:31,400 --> 00:23:35,600 Speaker 1: better or worse, actually release the exact same hormones. When we, 419 00:23:35,720 --> 00:23:39,280 Speaker 1: you know, get a stressful text, we hear honking, we're 420 00:23:39,280 --> 00:23:42,520 Speaker 1: having a difficult conversation with a coworker, or we're giving 421 00:23:42,560 --> 00:23:45,000 Speaker 1: a talk or something like that, our body registers that 422 00:23:45,080 --> 00:23:47,400 Speaker 1: exact same way as like we're chased by a lion, 423 00:23:47,520 --> 00:23:49,200 Speaker 1: but the difference is that we don't actually need to 424 00:23:49,240 --> 00:23:51,960 Speaker 1: then go use our muscles. So we end up having 425 00:23:51,960 --> 00:23:55,639 Speaker 1: these glucose spikes essentially in our blood when we're stressed, 426 00:23:55,760 --> 00:23:58,600 Speaker 1: which don't actually have a purpose, and so then we 427 00:23:58,720 --> 00:24:01,560 Speaker 1: just have higher circulating level of glucose in the bloodstream 428 00:24:01,600 --> 00:24:04,600 Speaker 1: for essentially no reason. And you can imagine when we're 429 00:24:05,000 --> 00:24:07,520 Speaker 1: walking around all day with our digital devices and so 430 00:24:07,600 --> 00:24:11,880 Speaker 1: many like little little stress signals all day, this basically 431 00:24:11,920 --> 00:24:15,040 Speaker 1: can keep us elevated, you know, artificially, just like through 432 00:24:15,160 --> 00:24:17,399 Speaker 1: for a lot of the time, and that's bad for 433 00:24:17,440 --> 00:24:21,400 Speaker 1: our body for so many reasons. You know, glucose being 434 00:24:21,400 --> 00:24:25,760 Speaker 1: elevated in the bloodstream can cause three main processes. Like one, 435 00:24:25,800 --> 00:24:29,280 Speaker 1: it will generate inflammation. The second thing it'll do is 436 00:24:29,280 --> 00:24:31,440 Speaker 1: it can generate oxidative stress, which is where the body 437 00:24:31,440 --> 00:24:36,800 Speaker 1: basically produces more reactive free radical molecules that can be damaging. 438 00:24:36,840 --> 00:24:39,359 Speaker 1: Free radicals go around and damage you know, proteins and 439 00:24:40,040 --> 00:24:42,600 Speaker 1: other structures in the body and make them dysfunctional. And 440 00:24:42,640 --> 00:24:46,160 Speaker 1: the third is that high glucose circulating causes glycation, which 441 00:24:46,200 --> 00:24:49,159 Speaker 1: is where sugar in the body actually just sticks to 442 00:24:49,280 --> 00:24:52,479 Speaker 1: other things in the body, like it Glycating is essentially 443 00:24:52,520 --> 00:24:55,919 Speaker 1: sugar getting stuck to things, and that can also cause dysfunction. 444 00:24:56,280 --> 00:24:58,560 Speaker 1: And so those are the three things that glucose, you know, 445 00:24:58,600 --> 00:25:01,720 Speaker 1: can just do by being ele which you're problematic. The 446 00:25:02,480 --> 00:25:05,919 Speaker 1: other thing is actually it stimulates insulin in the body. 447 00:25:06,400 --> 00:25:08,600 Speaker 1: Insulin is the hormone that's released from the pancreas when 448 00:25:08,640 --> 00:25:11,119 Speaker 1: glucose salivate in the bloodstream, like after we eat, that 449 00:25:11,200 --> 00:25:14,240 Speaker 1: tells the cells, oh, you can take up glucose now. 450 00:25:14,359 --> 00:25:16,159 Speaker 1: So insulin actually has to buy into the cell for 451 00:25:16,240 --> 00:25:18,520 Speaker 1: glucose to go into the cell to be processed for energy. 452 00:25:18,760 --> 00:25:21,160 Speaker 1: And what happens is when we're spiking our glucose over 453 00:25:21,160 --> 00:25:23,320 Speaker 1: and over and over again, whether it's through stress or 454 00:25:23,359 --> 00:25:27,120 Speaker 1: it's through a refined carbohydrate refined sugar diet. When we're 455 00:25:27,119 --> 00:25:29,040 Speaker 1: doing this over and over, our pancreas is having to 456 00:25:29,040 --> 00:25:31,840 Speaker 1: do all this work. It's producing all this insulin, and 457 00:25:31,880 --> 00:25:34,680 Speaker 1: the cells actually become numb to insulin. They become what's 458 00:25:34,720 --> 00:25:38,040 Speaker 1: called insulin resistant. They can't take in all that sugar, 459 00:25:38,080 --> 00:25:41,000 Speaker 1: and so they block it by becoming insulin resistant. And 460 00:25:41,000 --> 00:25:43,440 Speaker 1: then you can imagine you have higher circulating glucose levels, 461 00:25:43,480 --> 00:25:46,879 Speaker 1: and it's a vicious cycle. And for young and healthy people, 462 00:25:47,160 --> 00:25:50,040 Speaker 1: the pancreas compensates by just saying, Okay, well we can't 463 00:25:50,040 --> 00:25:51,960 Speaker 1: get the glucose in because you're insulin resistant. We're going 464 00:25:52,000 --> 00:25:54,480 Speaker 1: to produce more insulin to just try and shove it in. 465 00:25:54,840 --> 00:25:58,840 Speaker 1: And then what happens is you get what's called hyper insulinemia, 466 00:25:58,920 --> 00:26:03,440 Speaker 1: high insulin and you've got rising glucose, and that insulin 467 00:26:03,520 --> 00:26:05,479 Speaker 1: being elevated is sort of a problem in its own rate. 468 00:26:05,560 --> 00:26:08,919 Speaker 1: So now you've got too much energy substrate i e. 469 00:26:09,000 --> 00:26:11,680 Speaker 1: Glucose in the bloodstream and you can't get it into 470 00:26:11,680 --> 00:26:13,960 Speaker 1: the cells to actually convert it to energy. So you're 471 00:26:13,960 --> 00:26:17,320 Speaker 1: in this sort of energy deficit in the body. So 472 00:26:17,600 --> 00:26:21,240 Speaker 1: you think about like, Okay, someone who's chronically stressed, they're fatigued, 473 00:26:21,640 --> 00:26:24,439 Speaker 1: they start getting sick, you know, they've got you know, 474 00:26:24,520 --> 00:26:28,000 Speaker 1: other symptoms, they might break out this and that's it's 475 00:26:28,080 --> 00:26:30,479 Speaker 1: so much of it is linked to the fact that 476 00:26:30,480 --> 00:26:33,719 Speaker 1: that's stress is causing metabolic dysfunction. It's causing you to 477 00:26:33,760 --> 00:26:36,560 Speaker 1: not be able to utilize energy effectively in the body 478 00:26:36,600 --> 00:26:39,760 Speaker 1: despite having a lot of resources circulating and available, but 479 00:26:39,800 --> 00:26:42,119 Speaker 1: you're not using it well. So you know, if I 480 00:26:42,160 --> 00:26:44,280 Speaker 1: would just to sort of sum it up, you know, 481 00:26:44,600 --> 00:26:49,120 Speaker 1: one glucose spikes from generated from anything, whether it's stress 482 00:26:49,280 --> 00:26:52,400 Speaker 1: or food, that is going to cause physiology that ultimates 483 00:26:52,400 --> 00:26:55,120 Speaker 1: your body metabolically dysfunctional. The best thing we can do 484 00:26:55,800 --> 00:26:58,679 Speaker 1: is keep those spikes down over time, so we kind 485 00:26:58,720 --> 00:27:01,560 Speaker 1: of perk up our cells again and come insulin sensitive again. 486 00:27:02,080 --> 00:27:04,360 Speaker 1: And you do that by just living a life day 487 00:27:04,400 --> 00:27:07,080 Speaker 1: in and day out that keeps your glucose spikes down, 488 00:27:07,240 --> 00:27:09,920 Speaker 1: and that can be you know, if it's stress, we're 489 00:27:09,960 --> 00:27:14,240 Speaker 1: working on mind body practices. You know, deep dry, fragmatic breathing, 490 00:27:14,359 --> 00:27:18,439 Speaker 1: which lowers cortisol has been shown to improve glucose control 491 00:27:18,480 --> 00:27:24,399 Speaker 1: and metabolic function. Decreased perceived stress can actually improve our 492 00:27:24,440 --> 00:27:27,080 Speaker 1: glucose control. And then of course lots of things with 493 00:27:27,119 --> 00:27:30,639 Speaker 1: the diet we can do to get our glucose spikes 494 00:27:30,680 --> 00:27:32,359 Speaker 1: down and help with that process. 495 00:27:32,480 --> 00:27:33,760 Speaker 3: So that's sort of how it's all. 496 00:27:34,080 --> 00:27:37,800 Speaker 1: Related between stress and metabolic health. 497 00:27:38,280 --> 00:27:40,239 Speaker 2: This is one of those episodes where it's just like 498 00:27:40,320 --> 00:27:44,000 Speaker 2: a drop of knowledge and probably one of those moments 499 00:27:44,040 --> 00:27:46,320 Speaker 2: where someone would say, maybe I should listen to all 500 00:27:46,320 --> 00:27:50,280 Speaker 2: of this at least, I think it's all super interesting. 501 00:27:50,320 --> 00:27:52,640 Speaker 2: I think it's all super helpful. I also think that 502 00:27:52,840 --> 00:27:55,960 Speaker 2: when it comes to metabolism and glucose and you know, 503 00:27:56,000 --> 00:27:58,960 Speaker 2: the things that y'all are focused on over there at levels, 504 00:27:59,040 --> 00:28:01,840 Speaker 2: a lot of it is is just stuff that if 505 00:28:01,880 --> 00:28:04,280 Speaker 2: you don't know, or if you're not informed, if you're 506 00:28:04,280 --> 00:28:07,720 Speaker 2: not equipped with the intel to better understand what is 507 00:28:07,760 --> 00:28:09,679 Speaker 2: going on in your own body, then you don't know 508 00:28:09,800 --> 00:28:12,320 Speaker 2: what could be the cause of so many of your issues. 509 00:28:12,400 --> 00:28:15,920 Speaker 2: So here we're talking about, you know, your metabolism and 510 00:28:16,200 --> 00:28:18,359 Speaker 2: the things that can impact your metabolism, the things that 511 00:28:18,400 --> 00:28:21,720 Speaker 2: can certainly make an impact in your overall body, your mood, 512 00:28:22,080 --> 00:28:24,760 Speaker 2: so many things, and it's a lot. 513 00:28:24,840 --> 00:28:26,520 Speaker 3: It's a lot for us to figure out. It's a 514 00:28:26,520 --> 00:28:27,679 Speaker 3: lot for us to learn about. 515 00:28:27,760 --> 00:28:32,080 Speaker 2: But with time and with great resources and experts like yourself, 516 00:28:32,119 --> 00:28:34,240 Speaker 2: that is, you know, that's what we can do here. 517 00:28:35,320 --> 00:28:38,440 Speaker 1: Yeah, absolutely, you know, and it is you know, it 518 00:28:38,480 --> 00:28:41,760 Speaker 1: can feel I think complex, you know, on the surface 519 00:28:41,840 --> 00:28:44,280 Speaker 1: of like, oh my gosh, there's a lot to think about, 520 00:28:44,440 --> 00:28:46,760 Speaker 1: and you know, the physiology is kind of complex. But 521 00:28:46,800 --> 00:28:49,360 Speaker 1: I think I think boiled down, it's like, you know, 522 00:28:49,720 --> 00:28:54,440 Speaker 1: we are these you know, awesome biologic machines. Our bodies 523 00:28:54,440 --> 00:28:58,160 Speaker 1: are incredible. And you know, we as Americans are eating 524 00:28:58,280 --> 00:29:01,160 Speaker 1: like a hundred times more find sugar and carbohydrates that 525 00:29:01,200 --> 00:29:03,240 Speaker 1: we were one hundred years ago and throughout human history. 526 00:29:03,400 --> 00:29:06,280 Speaker 1: That's a lot for a poor little body to like process. 527 00:29:06,640 --> 00:29:10,520 Speaker 1: It's you know, and every single molecule of sugar that 528 00:29:10,600 --> 00:29:12,960 Speaker 1: goes into your body, and you know, refined carbs also 529 00:29:13,000 --> 00:29:15,320 Speaker 1: turn into sugar we have to process. And so the 530 00:29:15,440 --> 00:29:18,000 Speaker 1: less burden you can kind of put on your body, 531 00:29:18,040 --> 00:29:20,360 Speaker 1: you know, just and so to keep making it really simple, 532 00:29:20,720 --> 00:29:23,400 Speaker 1: you know, eating whole foods and not you know, trying 533 00:29:23,440 --> 00:29:26,040 Speaker 1: to avoid some of the refined carbohydrates, the refined sugars, 534 00:29:26,040 --> 00:29:28,200 Speaker 1: you know, making sure you're balancing your meals with if 535 00:29:28,240 --> 00:29:30,360 Speaker 1: you're going to eat carbs, eat the protein and fat 536 00:29:30,520 --> 00:29:34,400 Speaker 1: with it. There's just some really simple steps people can take. 537 00:29:34,480 --> 00:29:36,600 Speaker 1: I think once there's an awareness about how much this 538 00:29:36,760 --> 00:29:39,240 Speaker 1: is related to so many aspects of health and how 539 00:29:39,480 --> 00:29:41,880 Speaker 1: when we can get that glucose a little bit more stable, 540 00:29:42,000 --> 00:29:44,640 Speaker 1: get our blood sugar more stabilized, like we can, yeah, 541 00:29:44,640 --> 00:29:47,120 Speaker 1: we can up up level our lives in so so 542 00:29:47,240 --> 00:29:50,440 Speaker 1: many different ways. So it's really it's low hanging fruit 543 00:29:50,720 --> 00:29:54,720 Speaker 1: and and so you know, it's yeah, tracking is great, 544 00:29:54,760 --> 00:29:57,400 Speaker 1: and it's it certainly can help. But there's even certainly 545 00:29:57,440 --> 00:30:00,840 Speaker 1: small things we can do to get at that blood 546 00:30:00,880 --> 00:30:03,880 Speaker 1: sugar more stable from the from the simple food swaps 547 00:30:03,920 --> 00:30:07,760 Speaker 1: from refined foods to whole foods, and then of course, 548 00:30:07,800 --> 00:30:10,080 Speaker 1: you know, trying to be more mindful about our stress, 549 00:30:10,240 --> 00:30:13,160 Speaker 1: you know, really getting our quality sleep per night, and 550 00:30:13,160 --> 00:30:17,120 Speaker 1: then making sure we're we're physically active. So yeah, a 551 00:30:17,120 --> 00:30:18,760 Speaker 1: lot of a lot of simple steps we can take 552 00:30:18,800 --> 00:30:21,280 Speaker 1: to make huge impacts on so many aspects of our health. 553 00:30:21,840 --> 00:30:24,520 Speaker 2: We like keeping it simple, we like big impact. So 554 00:30:24,760 --> 00:30:27,640 Speaker 2: thank you so so much, Casey for your time for 555 00:30:27,680 --> 00:30:31,080 Speaker 2: breaking it down, for your expertise. How can the hurdlers 556 00:30:31,160 --> 00:30:33,560 Speaker 2: keep up with you? How can they learn even more 557 00:30:33,600 --> 00:30:36,240 Speaker 2: about levels? Give me the details? 558 00:30:36,640 --> 00:30:40,479 Speaker 1: Sure, so people can visit us at levelshealth dot com 559 00:30:40,920 --> 00:30:43,520 Speaker 1: and there you can sign up for our wait list 560 00:30:44,160 --> 00:30:46,240 Speaker 1: and you'll there you'll you'll be able to get on 561 00:30:46,280 --> 00:30:49,160 Speaker 1: our newsletter and we've got lots of great information coming out. 562 00:30:49,280 --> 00:30:52,200 Speaker 1: I would also definitely recommend on the levelshealth dot com 563 00:30:52,200 --> 00:30:56,840 Speaker 1: slash blog. There we we write all about this type 564 00:30:56,840 --> 00:30:59,680 Speaker 1: of content and metabolic health, and we're just really trying 565 00:30:59,720 --> 00:31:03,480 Speaker 1: to people better understand how this is relevant to so 566 00:31:03,560 --> 00:31:07,800 Speaker 1: many aspects of our lives and performance, specifically nutrition, athletics, 567 00:31:08,880 --> 00:31:11,800 Speaker 1: and and just you know, simple ways to kind of 568 00:31:11,840 --> 00:31:14,880 Speaker 1: get our metabolic health back on track. And then you 569 00:31:14,880 --> 00:31:18,960 Speaker 1: can also follow us at levels on Instagram and Twitter, 570 00:31:19,160 --> 00:31:22,440 Speaker 1: where lots of members of our community who are tracking 571 00:31:22,480 --> 00:31:25,160 Speaker 1: their glucose put up tons of fun like experiments and 572 00:31:25,200 --> 00:31:29,360 Speaker 1: what they've learned and how they're kind of using glucose 573 00:31:29,360 --> 00:31:32,560 Speaker 1: tracking to improve their lives. And then I personally am 574 00:31:32,560 --> 00:31:35,840 Speaker 1: at on Twitter and Instagram at doctor Casey's Kitchen Dr 575 00:31:35,920 --> 00:31:38,520 Speaker 1: Casey's Kitchen, and I am I am vegan, and I actually 576 00:31:38,520 --> 00:31:41,360 Speaker 1: talk a lot about metabolic health and plant based food. 577 00:31:41,520 --> 00:31:44,240 Speaker 1: So please reach out and get in touch with us. 578 00:31:44,280 --> 00:31:46,920 Speaker 1: We'd love to hear from any of the Hurdle listeners. 579 00:31:47,440 --> 00:31:48,400 Speaker 3: Thank you so much. 580 00:31:48,440 --> 00:31:51,160 Speaker 2: I am over at Emily a Body and at Hurdle 581 00:31:51,200 --> 00:31:53,400 Speaker 2: Podcast Another Hurdle Conquered. 582 00:31:53,760 --> 00:31:54,760 Speaker 3: Catch you guys next time.