blood sugar levels

This episode is brought to you by Rupa Health, Kettle & Fire, HigherDOSE, and AlgaeCal.

Skeletal muscle is a widely overlooked part of our metabolic health. One of the most important factors for how much muscle we create and retain is our protein intake, which has become a divisive topic in the nutrition world and one still hotly debated in some dietary camps.

My guest on today’s podcast, Dr. Gabrielle Lyon, is the perfect person to sort through the facts about skeletal muscle and how to consume protein for optimal impact. 

Dr. Gabrielle Lyon is board-certified in family medicine and completed a combined research and clinical fellowship in geriatrics and nutritional sciences at Washington University in St. Louis. She completed her undergraduate training in nutritional sciences at the University of Illinois. Dr. Lyon is a subject-matter expert and educator in the practical application of protein types and levels for health, performance, aging, and disease prevention. She has continued to receive mentorship from Dr. Donald Layman, Ph.D., over the course of two decades to help bring protein metabolism and nutrition from the bench to the bedside. 

This episode is brought to you by Rupa Health, Kettle & Fire, HigherDOSE, and AlgaeCal.

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Here are more details from our interview (audio version / Apple Subscriber version):

• Why America’s obesity crisis is really a muscle crisis (4:01 / 2:40)
• How skeletal muscle has been overlooked in medicine (6:42 / 5:05) 
• What muscle does and why it’s so critical (10:11 / 8:22) 
• Muscle loss and aging (16:19 / 15:46) 
• There’s no such thing as a healthy sedentary person (18:49 / 17:29) 
• Prioritizing dietary protein to improve your health and body composition (27:49 / 25:26)  
• How much protein and what types should we eat? (32:06 / 28:50) 
• Can you be a healthy vegan, and is meat good or bad for us? (43:09 / 40:00) 
• Protein intake as you age (50:38 / 47:10) 
• The best types of exercise to build muscle (1:05:59 / 1:02:18) 

Learn more at drgabriellelyon.com. Get a copy of Forever Strong: A New, Science-Based Strategy for Aging Well.

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Today we’re talking all about why the most important molecule in your body, glucose, is a double edged sword and how flattening sugar levels in your bloodstream is key to less cravings, improved mood, better weight control and less risk of cardiovascular disease, dementia and depression.

My guest is Jessie Inchauspé, (in chow spe) who is on a mission to translate cutting-edge science into easy advice to help people improve their physical and mental health by knowing more about their glucose levels.

Jessie holds a degree in mathematics from King's College London, a degree in biochemistry and her first book, Glucose Revolution, she shares her discovery about the essential role of blood sugar and the surprising hacks to optimise it while still eating the foods we love.

Today we talk about:

• The importance of adequate glucose
• Why blood glucose variability and the velocity of change in your blood glucose is important to know
• How excess sugar impacts your mitochondria, DNA, inflammation, oxidative stress and glycation levels
• Why keeping Insulin levels steady is important
• Glucose flattening hacks
• How the order of food consumption impacts blood sugar
• Why curry is good for breakfast
• Vinegar before meals
• And how a post dinner walk could be good for sleep and cravings

A bit of housekeeping, we discuss normal ranges of glucose in mmol/l as 4.0-7.0 fasted and under 8.0 2 hours after eating. But, your individual target range for your blood sugar levels may be different, especially if you have a metabolic condition and your healthcare team will agree with you what that should be. Do not use this podcast episode or any other material from The Doctor’s Kitchen as a replacement for medical advice.

It’s important to remember that glucose isn’t everything. As we say at the end of the pod, just because your glucose level is flat does not necessarily mean that you’re eating the healthiest diet and it should be seen as just one of those many levers that we can use to optimise behaviour change and positively impact our physiology.

I’m doing a new thing which is our podcast recipe of the week, a recipe that reflects the topic of conversation on the pod! This week’s recipe is my easy ‘Sweet potato chickpea salad with sumac and tahini dressing’  which you can find on the app here: https://apple.co/3G0zC0Z (iphone only, android users please bear with me)

You can download The Doctor’s Kitchen app for free to get access to all of our recipes, with specific suggestions tailored to your health needs and new recipes added every month. We’ve had some amazing feedback so far and we have new features being added all the time - check it out with a 7 day free trial too.

Do check out this week’s “Eat, Listen, Read” newsletter, that you can subscribe to on our website - where I send you a recipe to cook as well as some mindfully curated media to help you have a healthier, happier week.

Check out the recipes and app here: https://apple.co/3G0zC0Z

Join the newsletter and 7 day meal plan here: https://thedoctorskitchen.com/newsletter/

Check out the socials here: https://www.instagram.com/doctors_kitchen/

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Today's episode of The Qualys is from podcast #26 – AMA #3: supplements, women’s health, patient care, and more.

The Qualys is a subscriber-exclusive podcast, released Tuesday through Friday, and published exclusively on our private, subscriber-only podcast feed. Qualys is short-hand for “qualifying round,” which are typically the fastest laps driven in a race car—done before the race to determine starting position on the grid for race day. The Qualys are short (i.e., “fast”), typically less than ten minutes, and highlight the best questions, topics, and tactics discussed on The Drive.

Occasionally, we will also release an episode on the main podcast feed for non-subscribers, which is what you are listening to now.

Learn more: https://peterattiamd.com/podcast/qualys/  

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