23: How To Balance Blood Sugar, Improve Energy, & Feel Better | Emily Johnson, MS, RD

Blood sugar is one aspect of our biology that has major implications for how well we feel and function. Join me as I speak with Emily Johnson, MS, RD, the research lead at Veri, as we discuss the importance of regulating our blood sugar and insulin responses. We’ll cover the symptoms and conditions linked to glucose dysregulation, strategies to help you avoid spikes, and so much more!

What you’ll learn from this episode: 

• Why you should ditch your sweet breakfast and make sure to start your day with savory foods that include a combination of protein, fat, and fiber
• How to sequence your food intake for steady blood sugar levels
• Normal vs optimal blood sugar levels
• How 10 minutes of movement after eating a meal can help get glucose into your muscles and out of your bloodstream
• How sustained periods of elevated glucose can lead to insulin resistance
• & So much more! 

Resources:

• Veri (use code VSM-WELLNSTRONG for a discount)
• Vegetables First For Diabetes Control
• Food Order Has a Significant Impact on Glucose & Insulin Levels
• Apple Cider Vinegar Before Meals To Lower Blood Sugar
• Consuming High-Protein Breakfasts Helps Women Maintain Glucose Control, Study Finds | Science Daily
• Exercise Can Raise Blood Glucose
• The Case For Taking a Walk After You Eat

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• To access notes from the show & full transcripts, head over to WellnStrong's Podcast Page

Chapters

• 2:00 What is blood sugar & how does it affect our body's energy levels?
• 6:35 Symptoms of glucose spikes
• 6:45 How to use a CGM to monitor blood glucose levels
• 9:13 Hacks to avoid blood sugar spikes
• 12:45 The effect of our microbiome composition in carbohydrate processing
• 13:36 The importance of eating the rainbow
• 13:57 The importance of fiber in promoting gut bacteria diversity
• 15:32 Can a ketogenic diet lead to insulin resistance in the long-term?
• 18:37 Fasting & insulin resistance
• 19:15 The part of the day when you're most insulin sensitive
• 22:05 How stress can increase blood sugar levels
• 25:20 The power of meditation
• 27:45 What is considered a glucose "spike" & what are optimal ranges?
• 30:08 Examples of "healthy" spikes in blood sugar
• 33:04 The connection between neurodegenerative disorders & insulin resistance
• 34:32 The link between insulin resistance & PCOS
• 37:42 Is there an average timeframe in which we can reverse insulin resistance?
• 41:01 Tips & substitutes to get over old habits
• 44:17 Restrictive diets & binge eating disorders
• 44:41 The relationship between on mindset & glucose spikes
• 47:01 The power of a healthy mindset