0:00

Before we get into today's episode, I'd like to take

0:02

a minute to remind you of some exciting news. My

0:05

new cookbook, the Young Forever Cookbook, will

0:07

be released on Tuesday, June 4th nationwide.

0:09

In my new cookbook, The Cooking Companion

0:11

to my book, Young Forever, you'll find

0:13

over a hundred mouthwatering anti-inflammatory recipes that

0:15

are going to help you live a

0:17

longer, healthier life. You can pre-order the

0:19

Young Forever Cookbook at youngforevercookbook.com. Just click

0:22

on the pre-order button at the top

0:24

right. I'm so excited to share these

0:26

recipes with you and so much more.

0:28

And again, the Young Forever Cookbook comes

0:30

out on Tuesday, June 4th. Pre-order

0:32

yours today. Coming up on this

0:35

episode of The Doctor's Pharmacy. The curve of

0:37

your breakfast really determines how you're gonna feel for

0:39

the rest of the day and whether you're gonna

0:41

feel in control and connected to your body or

0:43

whether walking by that bakery is gonna give you

0:45

an irresistible urge to buy all the cookies like

0:48

it used to be for me. I used to

0:50

have a Nutella crepe for breakfast every morning growing

0:52

up, Mark. And by 1030, I was starving.

0:56

I mean, Nutella crepe. Yeah, that'll

0:58

do it. Before

1:02

we get into today's episode, I'd like to take

1:04

a minute to remind you some exciting news. My

1:07

new cookbook, The Young Forever Cookbook, will

1:09

be released on Tuesday, June 4th nationwide.

1:11

In my new cookbook, The Cooking Companion

1:13

to my book, Young Forever, you'll find

1:15

over a hundred mouthwatering anti-inflammatory recipes that

1:17

are gonna help you live a longer,

1:19

healthier life. You can pre-order the Young

1:21

Forever Cookbook at youngforevercookbook.com. Just

1:23

click on the pre-order button at the

1:25

top right. I'm so excited to share

1:27

these recipes with you and so much

1:29

more. And again, The Young Forever Cookbook

1:32

comes out on Tuesday, June 4th. Pre-order

1:34

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R H Y M Am now before

3:02

we jump into today's episode. I'd like

3:04

to note that while I wish I

3:06

could help everyone my my personal practice,

3:08

they're simply not enough time for me

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is Doctor Mark Hear this function in or

3:44

Metabolic Health paves the road for chronic disease

3:46

and that's why it's so important to pay

3:48

attention to in some response. did you know

3:50

you could influence her His A just by

3:53

changing the order in which each your foods

3:55

balancing your blood sugar it doesn't have to

3:57

be difficult or even unpleasant thing you'll start

3:59

to knows to bet it is right away.

4:01

In today's episode we feature three clip from

4:03

the Doctors pharmacy about how to eat for

4:05

off more metabolic health. Jesse in Shots Bay

4:07

shares her favorite blood sugar hacks and why

4:09

a savory breakfast is better than a sweet

4:11

one. Doctor Casey means talks about why metabolic

4:13

health is important and know everyone reacts differently

4:16

to foods and finally a talk with then

4:18

Dickman about the three causes of in some

4:20

resistance importance of Sats Let's jump right in.

4:23

Number one fact that is

4:25

incredibly easy. the has spent

4:27

tested evidence supporting it is.

4:30

Eat your food in the right order. Sir.

4:33

Yes, sir, Anybody listening if you're about to

4:36

have a meal. Look inside

4:38

of him. Let's say you have. Some

4:41

sick in some broccoli and

4:43

some potatoes. Okay, If

4:45

you eat. The. Elements of this

4:47

meal and a particular order. You

4:49

can reduce the glucose spite of the

4:51

meal by seventy five percent. This.

4:54

Means Miss Wage gains your cravings,

4:56

etc. The. Right order is.

4:59

That stubble First. Protein.

5:02

And stats seconds. And

5:04

starches and servers list. And

5:07

so when we do this, when we eat or vegetables

5:09

first during a meal. The. Fiber in

5:11

the vegetables. Lands in

5:13

our stomachs, then in our apprenticed

5:15

and coats the walls of our

5:17

intestine been discussed mess. And.

5:19

Then any. Starters: Sugars, Eat afterwards. we'll

5:22

be absorbed. To a lesser extent and

5:24

your blessing therefore smaller because I beg

5:26

your eating the exact same thing. And.

5:29

This is so cool and so many people

5:31

sending messages like i just simply change the

5:33

order in which are a mess and I

5:35

don't change what I ate and things. Started

5:37

changing the up. That's the number one

5:39

result I said. I often recommend people

5:41

take something called Pg X or Polyglot

5:43

Complex which is a derivative of Cognac

5:45

Route. Cognac this ah Japanese

5:48

to Berlin of root vegetable. That.

5:50

Is made into noodles. Ice axes

5:53

line Japanese cooking. And is

5:55

very biscuits in and absorbs fifty times when waters

5:57

of you take us. Some. Of this

5:59

powder before the and or even the capsules a

6:01

busy acts like a sponge of those are the

6:04

water and slows the absorption of everything's ubuntu boogers.

6:06

Doesn't. Spite. Their equal. Any. This

6:09

is really super powerful. And another

6:11

one that people love is vinegar at

6:13

a nice know that this mark and

6:16

Sake Policing. For edible. So.

6:18

The heck is the for your meals? Take a

6:21

tall glass of water like the one I'm I'm

6:23

holding now. So this is about, you know, twice

6:25

the size of a regular dance. And.

6:27

For intuit, one tablespoon of vinegar, it can

6:29

be any type of vinegar. my favorite as

6:31

apple cider vinegar. of that you know white

6:34

wine vinegar. rice vinegar also work. And

6:36

drink it up to thirty minutes before your

6:38

meal. And. In the studies,

6:40

the scientists say that the effect

6:42

of vinegar. Is almost the

6:44

same as the effect of medication

6:47

given to diabetic to reduce Because

6:49

banks. Doing This.

6:51

Because there's a molecule in vinegar called

6:54

acetic acid. and acetic acid does to

6:56

really cool things. One.

6:59

About thirty where they is to see the

7:01

cats are absolutely. Absolutely.

7:03

And they also water and vinegar right? So it's

7:05

that's one of the myself and vinegar to see

7:07

the gas and. So. It

7:10

wasn't your stomach and it talks to this

7:12

enzyme called our Families and our families. His

7:14

job is to break down starts. Into

7:17

Glucose. And. It's older enzyme. hey

7:19

girl he pleases so down your own

7:22

soil and so the enzyme work slower

7:24

so the breakdown of started into glucose

7:26

happen. So er, that's number. While. So.

7:29

Slower delivery of glucose into your bloodstream

7:31

later on. Number. Two, the sooner

7:33

the bigger you take your like a spoonful

7:35

before. Least on and water

7:37

just to be safe. Yeah, so spoonful And

7:39

the studies? You can you one tablespoon armies

7:42

and do two tablespoons. Personally, one tablespoon is

7:44

what I use because it's just. Two.

7:46

Tablespoons starts being a lot of angering. Your glass

7:48

of water. Know until students. But

7:50

I like and the second thing and does which

7:52

is incredible is that he goes to your muscles. And

7:55

it says. Hey muscles! As

7:57

soon as Bhutto's gets into the bloodstream,

8:00

the soak it up. Store.

8:02

It as glycogen is a muscle. Don't

8:04

let it float around. Farm Subsidies to

8:06

mechanisms By this to mechanisms. Glucose.

8:09

Is broken down his third rate in your

8:11

stomach and as soon as it arrives in

8:13

the bloodstream and get soaked up as a

8:15

result glucose bike reduced by to thirty percent.

8:18

And this matters because then you don't have

8:20

the glucose crash. You don't have the craving.

8:22

You don't start that savings rollercoaster that so

8:25

many of us. Are. On yet you're

8:27

eating the exact same food as disorder.

8:29

Or move. So. I want

8:31

a puppy. Rehab Me: Break down your mission.

8:33

A few things I really like to have

8:35

you breakdown: What's the symptoms

8:38

are? But. Most

8:40

people are unaware of. That.

8:42

Are related to swings and blood

8:44

sugar. Criticized. As high

8:46

or low, it's these excursions up and

8:49

down. That. Often caused the most

8:51

having. So kind of walk

8:53

us through. Your. The average person you're

8:55

kind of walk around not knowing what thousand

8:57

on your body. And what kind

9:00

of things My you express your blood's years

9:02

ottawa. Absolutely. So

9:04

the average person walks around and they

9:06

feel all these symptoms. So. The.

9:08

Next, you're really hungry, even though they just

9:10

eight ninety minutes ago. Or. It

9:13

may be four in the afternoon and they walk by

9:15

a big senior like oh my. God I need

9:17

to eat three cookies right now or

9:19

they met right without hire a different

9:21

right now. or. They may feel really tired

9:23

at eleven am. And. Users symptoms

9:25

That often we tend to.

9:28

Attribute: To like lack of willpower

9:30

and then there the more long term

9:32

symptoms like attorney sorts developing on your

9:34

face. You might get hormonal imbalances that

9:36

lead to things like polycystic ovarian syndrome.

9:39

Worsening menopausal symptoms, long term type

9:42

two diabetes, and of these things

9:44

we tend to medicate by for

9:46

like symptom medication. Boom. that actually

9:48

these symptoms are your body telling

9:50

you. Hey hello does actually little

9:53

steaks happening in here? The something you

9:55

can change and heal from within. So.

9:57

In I can be achieved the most common. Sense.

10:00

The they mentioned are fatigue waking

10:02

up, not feeling rested, Feeling.

10:04

Like you need to eat every ninety

10:06

minutes. Mean to step, snack constantly. And.

10:08

Feeling this pulled. Towards sweet foods.

10:11

And. Then having a very unsteady energy and

10:14

see I'm tired after meals feeling tired

10:16

to other day. Need and coffee to

10:18

keep going? Yeah, we wrote those

10:20

are those are really the common was but there there's

10:22

others. I remember a guy who came to see me who.

10:25

Are was. Ah,

10:28

An Incredible Panic attacks. And I too

10:30

will tell me about your panic attacks

10:32

and anxiety. And. Of course in

10:35

and medicine we typically to be these

10:37

two psychological causes. And

10:39

and many prescribe anxiety medication by

10:42

out of an or ballet. And.

10:45

I said will tell me what's going on when you get

10:47

a what happened that is a loan of the details of the

10:49

story. And. It turned out

10:51

you know he basically at his big belly

10:53

and was severely and some resistance and he

10:56

either very high start sugar diet and. In.

10:58

The you adept has a car for

11:00

breakfast which is basically American breakfast. the

11:03

sugar for breakfasts I should anguish you

11:05

call desert not breakfast a performance computing.

11:07

Muffins, Bagel Syria which is heavy

11:09

by present sugar pancakes. Waffles.

11:12

French toast muffins the nicest.

11:14

It's kind of a sugar

11:16

lollapalooza. And.

11:18

Is it Every afternoon I just

11:21

I discuss overwhelming panic attacks, I

11:23

start sweating my heart's palpitating if

11:25

they commit die, can't read. The.

11:27

Was closing in on me and I sudden would you

11:29

do is why during a can of coke and I

11:31

feel better. After

11:34

he retired roller coasters and little I

11:37

was a was ears are up and

11:39

down our you you are I google

11:41

I see max so even. Though.

11:43

Your sugar's can be high, they can go lower. Than

11:46

what and how nice is it was? No for house you

11:48

are. The. An increase always mental

11:50

health issues, depression, Anxiety.

11:53

Up at Haitians panic attacks.

11:55

Many. Mention a bunch of things that people aren't even

11:58

aware of like. In. Fertility or. We

12:00

we don't think about that. Ring

12:03

World I Be wrinkles right?

12:05

Recall aging, aging, dementia. Yes,

12:08

Heart Disease. I am surrounded

12:10

liver disease, fatty liver, Every.

12:12

Pretty much age related diseases

12:14

that aging itself. Is.

12:17

Often related to sugary shoes and.

12:19

To. Lack of insulin sensitivity which is

12:21

what happens when you make. Your

12:24

you know a guy as it is full

12:26

of started sugary with his while spikes and

12:28

sugar. Within. Their causes spike an insulin

12:30

and then sugar across. Need more marines for

12:32

just the sugar balance? And

12:34

ultimately that causes. A

12:36

whole cascade of problems that. Are.

12:39

We now know as the fundamental

12:41

drivers of aging. Yes, And

12:43

on the on the topic of aging. One thing

12:45

that really startled me that I discovered is that

12:47

every time you glucose levels spite. All.

12:49

The little sets rushing into your system it's

12:52

gonna bump into other molecules and is going

12:54

into this thing of like a sin to

12:56

the other modules. And when a

12:58

molecule is located, it's damaged. And

13:01

like a sin. Leads. To us

13:03

literally cooking from the inside like a

13:05

piece of toast in the toaster. That's

13:07

what happens. And. Then when we're

13:09

fully cooked, we died. That's why we

13:11

that's into the norm little specks in

13:13

your diet the faster you age internally,

13:16

but also externally because it leads to

13:18

wrinkles. His. Mine just really is.

13:21

Yes tremor I remember of of

13:23

the this Longevity conference out that

13:25

member is. It's. To which is a.

13:28

In the center which is by Robert there are

13:30

men who is a Buddhist scholar and he had

13:32

the Die Lama. Their noise to bend scholars blossom.

13:34

Nobel prize winners. And. Scientists About

13:36

longevity. And there was when

13:38

when he got to their from M I

13:40

T who discovered Sir Two wins and the

13:43

role of. Of Life Extension

13:45

mice by activating Sir to unzip

13:47

spare tron the compounds. And

13:49

I said in a these master regulators

13:51

like. Of. Age or how? how are

13:54

the a regulated? What's who's a mop out

13:56

of The work is as it's sugar. Sugar

13:58

is the biggest. Problem. That

14:00

we have in terms of. Not. Allowing

14:02

these ones cherry switches to work

14:04

properly. And so we literally

14:07

turn off along Chevy Switch. Wish.

14:09

We should have rapidly so raging. For.

14:11

Me: over consume sugar and I would say starches.

14:13

Well, I mean it's the same as sugar as

14:16

you can eat a bagel Aura. Sugar.

14:18

As the same thing. Yeah. And

14:20

so weren't wind up in this situation where we

14:22

know it's bad for us. And we

14:24

know we need to avoid Lucas thanks to often. People.

14:27

Can the and at last as to where to begin? Does

14:29

it mean I should never eat starts and sugar again? That

14:31

feels. Very draconian for most people. And

14:34

so whatever developed or undies ten principles

14:36

be sued. Friends are. Yeah. Allow

14:38

you to keep your glucose levels steady without

14:40

giving up all the sewage he love

14:42

because personally might any the chocolate cake for

14:45

my birthday. I'm not going to have

14:47

a Brussels Sprouts low carb, no sugar take

14:49

like I need succeed. Take this. Is. Not

14:51

an original tired care that such a

14:53

success for your that better human. Than I

14:56

am but like I love sugar and so. When

14:58

I first discovered Do Brother

15:00

Glucose, my Fasting Glucose and

15:02

Ninety Four. I was

15:04

twenty three years old and know aside

15:07

and through my hats, I've lowered it

15:09

to seventy nine. Without. Using up.

15:12

All the stuff I love. And and as

15:14

to hack So we got the timing of when

15:16

you eat what you eat when right, vegetable protein

15:18

and starts. The. And and the vinegar before

15:20

you see what else? So.

15:23

If. Anybody is still having a sweet. Breakfast.

15:25

This is a very important hacked habit. of

15:27

course nobody i was in his podcast ever

15:29

eat breakfast because they remove your podcast and

15:31

they know that we should not have dessert

15:34

for breakfast. But to see case you haven't

15:36

heard many the bad guys in cases of

15:38

the first part that's not and through. Mississippi.

15:41

Have a savory breakfast. So in the studies that

15:43

they've done is they've taken two groups of people

15:45

and they give them they've given them. To. Breakfasts,

15:48

One. Of two breakfast same number of calories

15:51

we. Know, calories don't count, but still, it's important

15:53

to mention this. One. Group

15:55

had a breakfast that spikes there because levels

15:57

the other group had a breakfast that kept

15:59

surgical. Level Steady. What?

16:01

Happened was. In. The group

16:03

that had especially breakfast. They

16:06

got hungry again after two hours.

16:08

Whereas. The group and a steady glucose

16:10

breakfast. Didn't get hungry for five hours.

16:12

so was curves. Yeah, of course the

16:14

curve of your Brooks's really determines a

16:16

hygienist feel for the rest of the

16:18

day and whether you gonna feel in

16:20

control and connected to your body. Or.

16:23

Whether watching by that bakery has been that.

16:25

Give. You an irresistible urge to buy all the

16:27

cookies like is used V For me I used

16:29

to have a nutshell: a crepe. For breakfast every

16:31

morning! Growing Up Mark. And.

16:33

By ten thirty, I was

16:36

starving. I mean, You know

16:38

that right? Be about that will

16:40

do it. Success as spam. recovered.

16:42

Now recovered. And if I really want until

16:44

a crepe, what I do is. I have

16:47

it after lunch or dinner as a desert

16:49

and the have sons and injured before. That's.

16:51

Another hack you know so on some admitted

16:53

or on your produces at his. Ass

16:57

off for around where I grew

16:59

up, my friend or loved me

17:01

when accent parties ss I know

17:03

it's it's. So it's having and you know the

17:05

vinegar in the water before he the sweet thing having

17:07

the see thing after a meal. And.

17:09

Also then using your muscles for

17:12

ten minutes. So. Your muscles

17:14

are really your biggest ally in reducing

17:16

your vehicle. Steaks and to i recommend

17:18

it's another hacked. After. Your

17:20

meals. Use your muscles for ten minutes. Top.

17:24

Favorites include Dancing to receive favorite

17:26

songs, Really Loud and Your Living

17:28

Room. Going for a walk

17:30

with your dog, doing. The dishes, the

17:33

laundry, whatever. Use your muscles. That.

17:35

Legal curve despite and you'll feel better. That's

17:38

a really important point. I think you will realize this.

17:40

but the data So compelling. Or what you're

17:42

saying. which is if you just take a walk out

17:44

for dinner for fifteen. twenty minutes, half an hour. You

17:47

will see a dramatic change your metabolism and

17:49

your blood sugar. Absolutely. Absolutely.

17:52

It's really incredible, and this works

17:54

particularly well to combat the post

17:56

meal sleepiness. That. A lot of us

17:58

feel. If. You just use your mouth. Afterwards

18:00

you have all this energy again. Could

18:02

not experiencing such a big fresh. And.

18:05

If you can go outside and you're just home when

18:07

you're watching for example, a tv show after dinner, a

18:09

movie, People. Can get really creative

18:11

see to do like you get a hold of.

18:13

sang. In front of your couch while you're watching.

18:15

The movie can get some kettle bells

18:17

and do some bicep curls. Whatever.

18:20

Works whatever floats your. Boat but that will

18:22

really help your body deal with the glucose

18:24

coming from. Moving. Are

18:30

you look at age gracefully, slowdown premature aging

18:33

and glow from the inside out? I've been

18:35

taking symbiotic of my bosom of Vitamin C

18:37

when fantasies huge difference. know when my skin

18:39

but of my energy and like that health.

18:42

I love paying these two because your life

18:44

as I'm a Vitamin C folks on boosting

18:46

cars your production is while supporting a healthy

18:48

immune system. Father Good found Can is powerful

18:51

antioxidant properties. the help combat premature aging and

18:53

supports got health. Not only as somebody for

18:55

transparent with where they source the regents, they

18:57

also use your seed oil so fillers, no

19:00

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20:47

Else you said ten things. There's a lot

20:49

more he now. I'll give you one more

20:51

than the rest of my blood glucose evolution.

20:53

That's. One more is putting clothes

20:55

on your cards. To.

20:57

Would you? I mean Do Not Let. You go

20:59

on, your carbs are from don't own

21:02

a car doors know, naked, Current, know

21:04

neck and I. Still

21:06

wasn't a naked in our a

21:08

second half. so. A Naked time

21:10

is sugar or starts that you're eating

21:12

on it's own. Naked uses

21:15

it Naked and it lands make any

21:17

fates And did Leukocyte. So.

21:19

To put clothes on your cards. What

21:21

you do is any time you eat

21:23

something sweets or something starchy. You.

21:25

Make sure to put some protein

21:28

sat or. Fiber on it's. You.

21:30

Put some clothes on that. Some.

21:32

Example. I'm. Going into

21:35

the chocolate cake example. I put

21:37

Greek yogurt on it if I ever wanna. in

21:39

the middle of the day. if you want a

21:41

piece of Sarajevo bread, puts an avocado on it.

21:44

He. Had some butter on it. If you ever

21:46

want to eat some rice has some eggs with

21:48

it since the then some greens are you such

21:50

thing? As. Brilliant. I think

21:53

I think we. The. Idea that

21:55

we need to not be eating any of this

21:57

stuff. In. A way that

21:59

spicer. But here is T M or learning or

22:01

you are in a few bedroom your butts here

22:03

for years and tracking everything. Is. How

22:05

different foods affect you? With.

22:07

The biology and with happening when

22:09

your blood sugar outta control, what

22:12

happens to your microbiome, to human

22:14

system, to your brain to your

22:16

hormones take us through what actually

22:18

happens in the body when you

22:20

are eating the average American night.

22:22

Yeah. So. There's.

22:24

Sort of. For things that I think our

22:27

our kind of worth focusing on, there's there's

22:29

the direct effects. As High Blood said

22:31

are, so you eat. Something and your blood

22:33

sugar spikes and a nurse biological effects of that

22:35

And then there is a for thing which is

22:38

the long term success in terms of those short

22:40

term things like you drink coke and your blood.

22:42

Sugar Guys that some seventy five Mcgrath

22:44

rest later, one hundred fifty milligrams per

22:47

deciliter stat. Blood Sugar spikes. Can

22:49

cause like Haitian a can cause

22:51

authors. Slimy wouldn't work is a

22:53

his is itself. Like he soon

22:55

as the process where sugar just sticks

22:57

to things in your body. It's actually

22:59

just like sugar molecules sticking a thing

23:02

like Sas and proteins and and dna

23:04

and that can cause dysfunction. It can

23:06

cause those years cellular on parts to

23:08

be dysfunctional and so that's that's an

23:11

issue we don't want that. It can

23:13

generate inflammation and media lead to this

23:15

huge surge of sugar is. Unusual for

23:17

the body. you know it's like what? What is going

23:19

on? Why Is. Why is this big change?

23:22

This sort of homeostatic shift happening on

23:24

we don't want that on and then

23:26

again cause I say of stress which

23:28

is sort of this reaction where your

23:31

body's producing on metabolic buy products that

23:33

are react app and can be damaging

23:35

to the south said is unparalleled trance

23:37

like all around and want to buy

23:40

for thanks it's rusting exactly south big

23:42

Lucas spike you can have immediate effects

23:44

on off their stress that he send

23:46

them on a sense and then the

23:48

fourth thing is this distance. Thing

23:51

that's happening both immediately but also really has

23:53

killed or facts which is the insulin surge

23:55

south when you have that big glucose space

23:57

your pancreas as releasing all this and. When

24:00

to help you. Soak, Up

24:02

the glucose out of the bloodstream into the

24:04

south or can be process and bring the

24:06

glucose back down and what can happen there

24:09

in the short term is that if you

24:11

got a big spike so that big up

24:13

and down on the insulin can actually sometimes

24:15

overshoot it can actually do to get a

24:18

job and soaking up are like loose us

24:20

and you can have what's called react of

24:22

hypoglycemia us which colloquial he is known as

24:25

the post meal crash So if you've had

24:27

lines and then after lunch feel tired and

24:29

you want to have that second cup of

24:31

coffee. At one pm and made you

24:33

feel a little bit more anxious. That

24:35

might just be the fact that your

24:38

blood sugar has gone up. You really

24:40

saw this insulin. The insulin center overshot,

24:42

you crashed down, and now you're in

24:44

this death and the body's trying to

24:46

get back into balance And that that

24:48

roller. Coaster workers was for hundred

24:50

cascade of hunger. Hormone. Breathing human

24:52

beings Exactly. And so that's happening in

24:54

the short term And a not insulin

24:56

process going bachelor. talking about the fourth

24:59

in over time lead that insulin resistance?

25:01

Where the South see that huge surgeon

25:03

insulin so frequently that they actually say.

25:06

We. Can't keep doing this. The other

25:08

is too much insulin and we get

25:10

numb to it and us insulin resistance

25:12

and then what happens is your insulin

25:15

levels. they start creeping up because your

25:17

body's trying to overcompensate for that blocks

25:19

by producing more and a not leads

25:21

to so many of the down stream

25:23

on conditions that you know we've been

25:25

talking about when you got this high

25:28

insulin one of the secondary effects of

25:30

that on let's just mean talk about

25:32

obesity Enough. Insulin is

25:34

a signal to the body that glucose is

25:36

around for energy and it's also signal a

25:38

body that because there's so much because around

25:40

we'll need to use that for energy. Glucose

25:43

in fat Of the two main ways that

25:45

we produce energy in the body and when

25:47

that influence hi it blocks us from tapping

25:49

in to fat burning. It says the body

25:51

know you don't need to tap into fat

25:53

burning. We got a bunch of Glucose around

25:56

and so this is relevant to anyone who

25:58

is trying to lose weight or. The

26:00

access belly fat because that insulin as

26:02

a real block and helping us achieve

26:04

those goals and so on for us

26:06

to tap into our. Copious.

26:09

Fat stores and our bodies, we need

26:11

the insulin to be lower. So by

26:13

getting off that glucose roller coaster by

26:15

eating foods that keep us more flat

26:17

and stable throughout the day which is

26:19

what we want for optimal health both

26:22

in the short term and the long

26:24

term, we give our body a break

26:26

from producing not insulin and that can

26:28

have a real significant impact on our

26:30

ability to on to lose weight to

26:32

kind of get rid of that guy

26:35

that to tap into this alternate ah

26:37

metabolic a fuel source and. To generate

26:39

what we call metabolic flexibility which is

26:41

this ability of the by to flip

26:43

between using glucose when it's around and

26:45

using fat when it's not around. and

26:48

that state of being able to do

26:50

both is a really healthy state. It's

26:52

it's adaptive. But the average American with

26:54

the vast majority of our calories coming

26:56

from alter processed foods and I believe.

26:59

More. Than seventy percent are processed foods

27:01

in a Us have refined sugar and

27:03

then and we've been told of course

27:05

to eat six small meals a day.

27:07

You are on as an American this

27:10

up and down glucose. Roller coaster.

27:12

All. Day and see, you really never

27:14

giving your body this time in a

27:17

low insulin state, so you realize you

27:19

have to be quite aware and. Think.

27:22

Differently. I mean. The reality is

27:24

as an American Idol you're on a

27:26

treadmill towards being overweight and chronic disease

27:28

unless you are doing something different or

27:30

you will end up sack and now

27:33

that's were having a little more aware

27:35

now I think can be held phone.

27:37

A person and older you mentioned earlier for

27:39

the really to this little really to. Butcher

27:42

really big dib usually the butcher

27:45

board about cancer and alzheimer's and

27:47

depression, heart disease, And. So

27:49

many other issues in fertility. Go!

27:52

You mentioned yeah, so dysfunctional. The

27:54

Smiths? yeah Act me. I mean

27:56

whatever you do is is is

27:58

unbelievable. How. Much. Our

28:00

modern. Ailments and how many

28:02

was ailments are driven by this single

28:05

process night. and you don't have to

28:07

treat all these diseases separately if you

28:09

dealt with that. Than. These

28:11

other things will get better. There's

28:13

three primary causes of insulin resistance.

28:15

In by primary, I mean that

28:18

literally I can cause insulin resistance

28:20

in isolated cells in laboratory, wrote

28:22

in and in humans with all

28:25

three of these and that is

28:27

elevated insulin itself. Elevated stress

28:29

hormones and elevated inflammatory proteins or

28:32

cytokine. All three of those things

28:34

are considered primary in my definition,

28:36

because you can just. Make

28:39

making some resistance happened to the cell in

28:41

the rodents and in humans all three biomedical

28:43

models, but in the as you were kind

28:46

of alluding to. The if we

28:48

were to tell someone or a cure it

28:50

but there are others like you said like

28:52

noxious toxins that can accumulate fat cells and

28:54

ultrafast so growth. Absolutely that is relevant, Improve

28:56

on or is. I'm not suggesting that there

28:58

aren't others there are on but I cannot

29:00

put these ones is the kind of holy

29:02

trinity or the unholy trinity. Have been some

29:05

resistance. But. We will tell someone

29:07

control your stress and they would say

29:09

will great.com I gonna do that. Are

29:11

you know it? It's a little difficult. Stress is one

29:13

of those difficult things to truly wrap your head around,

29:15

but sniffing still. You'd mentioned like meditation.

29:18

quite I hope. Holy agree with that I'm

29:20

but even still, it's a little difficult to

29:22

fully manage stress. Same with inflammation. We would

29:24

say lower your information, it's it will. How

29:27

do I do that? You know we have

29:29

to find out What's the what are the

29:31

stimuli that are inducer net increase in that

29:33

immune a level. But if we say control

29:36

your insulin. Easy. Easy.

29:39

That is a lever we can grab

29:41

with both hands and immediately start to

29:44

pull down Just through time restricted eating,

29:46

an intermittent fasting, and by just managing

29:48

macro nutrients. Than. And it's

29:50

altering that ratio of focusing more on

29:52

that foods that have the lower effect

29:55

on insulin like in fat and protein

29:57

and controlling the starchy as of the

29:59

carbohydrates. The most sugary no neither you

30:01

nor I are declaring war on carbohydrates are

30:04

heat for someone to leave this talk an

30:06

ugly just discussion Thinking we are we're not

30:08

Your neither of us is advocating a

30:10

carnivore diet. But. We are certainly.

30:13

Mind you is don't get your

30:15

carbohydrates from bags and boxes with

30:17

barcodes. However, I'd read.

30:20

The. Ago I love alliteration. sunglasses preceded I've

30:22

been biases and bars. Dancer: I'm good at

30:24

the that's where people get it wrong right?

30:27

They're they're they're They're thinking I needed the have

30:29

a back to a box of crackers or a

30:31

bag of chips or a box of cereal. Know.

30:34

Don't eat fruits vegetables eat I'm I'm I'm

30:36

an advocate of fruits and as to be

30:38

of eat him but don't drink on and

30:41

don't get I'm in processed foods yeah box.

30:43

Mark Martin. My. Joke is I was

30:45

a carbohydrate or the single most important food

30:47

for health and longevity. right?

30:50

And what I mean by that is that. Plants.

30:52

Are carbohydrates? Broccoli is a carbohydrate.

30:54

Have a spare. Go to the

30:56

carbohydrates. Vow of those are the

30:58

ones you wanna He not the

31:01

ones that come from the factory

31:03

or or from ah shit us

31:05

A process agreed. If you're mention

31:07

what bags and boxes the barcodes.

31:09

What I'd I'd like to set

31:11

of going to now is an

31:13

understanding of some of the challenges

31:15

and controversies around. fact. I

31:17

wrote a book called the Sack yet

31:19

been where he talks about this Bucks

31:22

know there's still a sense that. Your.

31:24

Cholesterol is a big problem is saturated

31:27

fat is the devil. And. That

31:29

we should not be eating it. Butter.

31:32

Cream. Coconut. Oil

31:34

or animal food saturated

31:36

fats. Talk. To

31:39

us about the biology of what happens when

31:41

we increase fat and why why doesn't work

31:43

in the same where we can can. Also,

31:45

if you can speak to the heterogeneity in

31:48

the population because there are subsets of people

31:50

who do raised with hisashi fat guys and

31:52

those who don't and I'm gonna give you

31:54

a quick scenario, that and and then. You

31:57

can kind of riff on how we start thinking about. It. I

32:00

had a woman about you know late

32:02

late forties woman who was struggling with

32:04

her way are inflamed. try to do

32:06

good to exercise a pretty healthy wasn't

32:09

you know off the rails with her.

32:11

Eating at her triglycerides were three four

32:13

hundred or cluster of a three hundred

32:15

or Hdr was like thirty and was

32:17

a terrible numbers of meal which is

32:19

classic a pre diabetes in some resistance

32:21

arm and I select. Need. A

32:24

prolonged thing for us to strike

32:26

eugenic type two happens. you know,

32:28

no harm, no foul. She did

32:30

it and was remarkable her her

32:32

knowledge lose twenty pounds like that

32:34

but her levels information came down.

32:36

Her triglycerides dropped to three hundred

32:38

points for Hdr when up thirty

32:40

points which you never see her

32:42

total cholesterol dropped one hundred points

32:44

by eating butter and computer me

32:47

and yet another. Another guy was

32:49

a very thin fit. Mid.

32:51

Fifties guy who was a. Milli

32:54

Greyson Bicycle. Rider. He

32:56

wrote thirty fifty miles a Day. Ah,

32:59

and he decided he wanted tried

33:01

for performance reasons not to lose

33:03

weight and his numbers went completely

33:05

opposite. He got very high levels

33:08

of cholesterol, very high levels of small

33:10

particles I just it was just remarkable

33:12

see the difference and I episode of

33:14

both the up to the fact that

33:16

there isn't a one spice size fits

33:18

all regards this So with that framework

33:20

take us down understanding of you know

33:22

if we are going to be reducing

33:24

our carbohydrates starchy sugary carbohydrates and we're

33:26

going to be increasing our fats How

33:28

do we do that and what's throw

33:30

saturated fat and she with the worried

33:32

and how's it work. Yeah. Yeah,

33:35

the great question. So my post doctoral

33:37

work on really was seminal in that

33:39

it scrutinized the degree to which. A

33:42

fatty acids themselves can contribute insulin

33:44

resistance in this is a conversation

33:46

and I'm passionate about because so

33:48

many people start beating the drum.

33:51

Of saturated fats and use

33:53

it as evidence against animal

33:55

products Because animal products do

33:57

contain saturated fats in variable.

34:00

Now they're never completely saturated fat

34:02

nets important. There's. A mix

34:04

of saturated pod nano in

34:06

polyunsaturated fats, Friend. Now

34:09

what? The runway? Also, what are the same?

34:11

There's like ten or twelve different saturated fat.

34:13

so they're not like, oh my gosh. Yeah,

34:15

yeah, yeah, oh there's there's There's dozens of

34:17

them. Yeah, that's right. gets set. I'm a

34:20

huge advocate of. Of have a

34:22

full spectrum of stats namely of saturated fats

34:24

in long chain which we get a lot

34:26

of medium chain and shortly but I'm. Putting.

34:29

That to the side on there it

34:31

when you incubate a cell if you

34:33

have a cell culture, whether it is

34:36

the muscle cells, liver cells, neurons, I'm

34:38

fat cells in the view. Incubate those

34:40

fat cells with palmitic acid which is

34:43

the prevalence saturated fat in the human

34:45

body, but certainly in circulation Palmer Taken

34:47

or the sixteen carbon saturated fat when

34:50

you incubate cells with Palmer to eat.

34:52

On day or stearic acid even eighteen

34:54

I'm eating carbons they will become insulin

34:57

resistant. I'm in. So you've treated with

34:59

the Sas when you put on some

35:01

insulin a little later than measure of

35:03

the new take all the cells and

35:05

measure would insulin did in it is

35:07

compromised. Well that doesn't happen. When.

35:09

You incubator cells with mano,

35:11

unsaturated or polyunsaturated fat. The.

35:14

It will not cause direct cellular

35:16

insulin resistance. So so I've done

35:18

these studies myself. Maybe the most

35:20

cited study of mine I've ever

35:22

done was this exact. And. Series

35:24

of studies. So and with the same

35:26

thing happens in rodents. When

35:28

you infuse the rodent with that

35:30

we infusing a directly I v

35:32

the saturated fat will cause insulin

35:34

resistance, but the Minoan saturated like

35:36

olive oil for example doesn't so

35:39

there is a direct effect. Of

35:41

saturated fats at the sell to cause

35:43

insulin resistance in. This is all once

35:45

you actually get into the sell itself.

35:48

It's. Because of how the stats

35:50

will induce the accumulation of another

35:52

molecule called Sarah Minds. And.

35:54

If anyone has ever heard ceremony in the audience,

35:56

they might be thinking of it as like in

35:58

lotions or shampoos and. But but

36:01

it it it is a slightly different version of it. But.

36:03

Saturated fats will induce the

36:05

accumulation of these molecules called

36:07

ceremonies with initial and sarah

36:09

minds will directly prevent insulin.

36:12

The. Infant biochemical pathway from doing his

36:14

job. Is it it directly antagonizes would

36:16

instance trying to do such the actual

36:19

where the rubber meets the road molecular

36:21

mediator. So now to zoom back out

36:23

to the level of the whole body.

36:25

Some people look at those studies, even

36:27

possibly my own. And. Will use

36:30

that as evidence against saturated fat

36:32

and they will see see saturated

36:34

fat causes insulin resistance but. It

36:37

doesn't work when you actually go to

36:39

the whole body and look at the

36:41

consumption of fat. This. Is

36:43

the paradox? the vast majority,

36:46

overwhelming majority of saturated fat

36:48

in our blood is Paul

36:50

Mitigate. But. It's not from the diet,

36:52

it comes from the liver. Your. Liver

36:54

is the primary source of saturated fats

36:56

that are circulating in the blood. The

36:58

when you assume that's right and sat.

37:01

There packaged into the Carlo micron and

37:03

there can be some depositing of that

37:06

throughout the body, but it goes to

37:08

deliver and and deliverable repackage all that

37:10

fat in almost always. The. Short

37:12

the saturated fat. Will have to

37:14

things happen to them. They get a long

37:17

gated by to carbon steel. take that sixteen

37:19

carbon. Palmer. To this is the

37:21

most prevalent saturated fat. We take that sixty

37:23

carbon. we make it into an eight and

37:25

carbon and then we d saturated. Their.

37:27

These two steps and so we end

37:29

up taking the plummeted in the diet

37:32

and turning it into a lake acid

37:34

were the primary olive oil of oil

37:36

and that is the primary stat that

37:38

is stored in every single person's fat

37:40

cells. So even voicing survey for your

37:42

liver makes olive oil on on. Also

37:44

the fat cells turn it in the

37:46

all of welp or the developers makes

37:49

comity. Yet. So when we

37:51

eat saturated fats, The the body

37:53

will turn it into olive oil basically

37:55

but when the liver is making fat

37:57

it makes saturated fats in so. This

38:00

is why you can take someone and put

38:02

them on a security and it died. Low

38:04

carb, High fat and they could be eating

38:07

three times more saturated fat when they

38:09

were before the the other group. the know

38:11

in the low fat, high carb group, three

38:13

times more saturated fat and yet the actual

38:16

composition of fatty acid in their. Lipoproteins

38:18

in their blood is much

38:20

less saturated, so the actual

38:22

amount of saturated fat circulating

38:24

in their blood. Is

38:26

much lower than it is if someone is

38:29

eating a diet that spiking their insulin. Because.

38:31

Most of the saturated fat in the blood

38:33

which is what's coming to the cells throughout

38:35

the body on you know the phenomenon that

38:38

I mentioned a moment ago. Most.

38:40

Of the saturated fat is coming from

38:42

the liver in the liver makes saturated

38:44

fat when insulin is up. This is

38:46

a process called Liquid Genesis and Palmer

38:49

Tate my for Generalist. Yep!

38:51

Like regenesis. Yup, and insulin is what

38:53

turns out on. And that's the paradox

38:55

here. Relief to put a kind of

38:57

my point or ends on insulin. Starchy,

38:59

refined carbs? Yeah, yes sir. And Star

39:02

Trek okay where he has ruled out

39:04

others are. So what you're saying is

39:06

that if you eat saturated fat, In.

39:09

Your diet. From. Animal

39:11

Protein or Dairy or Cogliano.

39:13

It gets turned into. Olive

39:16

Oil in your fat cells. That's

39:19

right. You actually eat sugar

39:21

and starts. It. Turns on

39:23

the fat production factory in your

39:25

liver to make saturated fat. That's.

39:28

Right You makes it such as have

39:30

this coming from eating sugar People don't

39:33

get this connection is ago Sugar sugar.

39:35

How does extend the fact that but

39:37

there's a mechanism by which these sugars.

39:40

Cause. The

39:42

production of. Saturated. Fat

39:44

and your blood which is what's causing a lot

39:46

of a problem. You. Have given some

39:48

one two punch? Absolutely. It's of events

39:51

of being a one two punch where

39:53

these the starchy sugary carbs will both

39:55

act as the skeleton will deliver, will

39:57

take those carbons and rearrange them to.

40:00

Create a saturated fat. And

40:02

at the same time. The starchy, sugary carbs

40:04

are increasing influence which is what's the

40:06

it, which is what's driving the signal.

40:08

That's the signal to tell the liver

40:10

to do that in the first place.

40:12

Because deliver will not make sat out

40:14

of carbs and less insulin is elevated,

40:16

it is antithetical. It is impossible for

40:18

the liver to do because like every

40:20

cell in the body. Insulin.

40:22

Tells deliver what to do with the energy

40:25

that it has available. And when insulin

40:27

as up. One of the things at

40:29

once the river to do is turn

40:31

the carbs into turn the glucose. Those

40:33

carbons intersect and the only Sat delivers

40:35

making and and packaging and releasing his

40:37

palm. It's a deathmatch room for him.

40:40

That's incredible. So I wanna

40:42

I wanna. Go down

40:44

little bit into. The. The

40:47

takeoffs, And. I guess I said

40:49

when a recap a little bit and then I want

40:51

to ask you what what we can do a success

40:53

because it seems to me that what you're saying is

40:55

that. This whole host of chronic

40:57

diseases. Is. Is driven by.

41:00

Or. Affected. By.

41:02

This. Phenomenon in some resistance. And

41:05

it's the biggest scourge causing. Eighty.

41:08

Percent of Americans to have poor metabolic health.

41:12

Second, Is in ninety five and of people

41:14

and ninety percent of people with Conrad. To have it

41:16

so bad they have to go to the hospital. That's.

41:18

right? That's right. And the second thing is

41:20

that. We. We.

41:22

Understand that the way in which.

41:25

Insulin resistance has controlled is

41:27

through. Primarily.

41:30

Diet. And. And I want to go through

41:32

a few the other factors to but primarily diet. And.

41:34

Is primarily the starch and are sugar

41:36

which is enormous in this country is

41:38

sixty seventy percent of our diet. It's

41:40

using the form of flour and hidden

41:43

sugars. In our daughter added sugars, about

41:45

one hundred forty two pounds of sugar

41:47

in on and thirty three pounds of

41:49

flour. Ah, recently crazy us to

41:51

a data you know that's almost a pound

41:53

a day of sugar and flour per person

41:55

per day. It's. Stag. it's staggering

41:58

which are human biology never. Labour

42:00

with exposed to rights. We only twenty two teaspoons

42:02

a year if we found some berries or honey.

42:04

Now it's twenty two teaspoons per day for the

42:06

average adult in about thirty five for kids. And

42:10

in three com. That

42:12

that by changing the quality of

42:14

our diet. In other words,

42:16

reducing starchy refined carbs are increasing

42:19

good fats. Or maybe even

42:21

saturn fact we can actually. Stop.

42:23

This process which is underlying everything that goes

42:26

wrong with us. we stage. And

42:29

that I'm and that there's some. Heterogeneity

42:32

in the population, but we need to figure out

42:34

one how to diagnose in. Want to talk

42:36

about that? To. Then how to

42:38

treat it because if we understand this is

42:41

the problem. In. One What a

42:43

What A. People. Listening

42:45

need to do to find out if they

42:47

have this problem and start their. Yeah.

42:50

Yeah well I signed on. the mayor I got

42:52

has the jiggled test but yeah yeah he asked

42:55

why I will. I will try not to be

42:57

to redundant what you said but I would say

42:59

anyone has any potential. Get your insulin measured. And

43:02

you'd mentioned some wonderful metrics I've always said

43:04

below six I think you symbol of five.

43:06

Am I think that's a brilliant way to

43:09

do it? And now at the same time,

43:11

Insulin, like every hormones, has a bit of

43:13

a rhythm to it. There's

43:15

a diurnal were circadian rhythm so it's possible someone

43:17

would go get their insulin checked and maybe it's

43:20

it's twelve or thirteen or someone you knew and

43:22

I both would say like the will hi we

43:24

need to be a little worried but it's it's

43:26

possible the person is measured it at a peak.

43:29

In. That in reality that give it an

43:31

hour or two later and would have gone

43:33

down to to find it is possible. So

43:35

I think it is important to note that

43:38

are other things like challenging it in a

43:40

dynamic glucose test the you'd mentioned that is

43:42

absolute gold standard alternatively. In another

43:44

metric you'd mentioned is looking at lifted

43:46

because insults and trolls the production of

43:49

fat in the regulation of lipoproteins in

43:51

the body because lipoproteins are energetic molecules

43:53

in so look at the triglyceride to

43:55

each the ratio. And if a

43:58

person has a triglyceride to each, the. Ratio

44:00

and it's above one point five.

44:02

That strong evidence that they're insulin

44:04

resistant. Now that ratio doesn't hold

44:06

across all ethnicities, starts to get

44:08

a little looser. You know, from

44:10

Caucasians to Asians to African Americans

44:12

are so. But nevertheless, That.

44:15

Ratio of one point five is generally gonna be

44:17

a pretty good indicator that if your lower than

44:19

that. If for triglyceride each, the

44:21

ratios lower. That's a good sign that you're

44:23

in some sensitive. On the good

44:25

old fashioned waste to hip ratio are

44:27

the ways to height ratio. If

44:30

you measure your waist. Like the

44:32

biggest part around your belly. And. If

44:34

you multiply that by two with that

44:36

number is higher than your hike. That's

44:38

a very, very good indicator that you

44:41

have metabolic syndrome or insulin resistance. To

44:43

be more precise, if your waist circumference

44:45

times to is less than your height,

44:47

that's a good sign that you're generally

44:49

doing okay. I'm in and

44:51

one other metric. Among. Many.

44:54

Is what's on the skin. And there

44:56

are two things people to look for

44:58

on their skin which are it's almost

45:01

proof positive of insulin resistance. The first

45:03

one is Skyn Tags. Those. Are

45:05

these little kind of mushroom like? or

45:07

Collins will stocks of skyn. They're.

45:09

Not like a flat can around. More their lead

45:12

to sort of just write up in a

45:14

small I've been everyone already knows I'm talking

45:16

about people can determine their artist or around

45:18

their neck if they are stacked fooled around

45:20

their neck. So. Those are

45:22

Skyn tags and at the same in

45:24

the same place especially around the neck

45:26

or the armpits. Anywhere Ruskin is rubbing

45:28

they can start to develop something called

45:30

accent those to snag returns or these

45:33

patches of skyn that are a little

45:35

darker pigment and may have a kind

45:37

of new an altered texture, kind of

45:39

this velvety kind of texture to it

45:41

on. but but that's another another one.

45:43

So that the skin. I kind of

45:45

joke the skin is the window to

45:47

the metabolic soul just because like every

45:49

part of the body, it responds to

45:51

insulin. And so we start to see these

45:53

little hints of it. Plus. Oh helpful,

45:55

you know Era I wrote a little. Description

45:57

of how to look at this angry detail

45:59

com how to work with your doctor to

46:01

get what you need. It's available. My website

46:04

doctor I'm in.com is also available I think

46:06

online you can just google it and I

46:08

go through all the diagnostic test to help

46:10

you identify the ways in which either you

46:13

have in some resistance or the consequences of

46:15

it. and the things I tend to recommend

46:17

people do is like you said, Fasting insulin

46:19

super important. The best test is is because

46:21

the fasting insulin elevation is really the second

46:24

stage of the problem. The first age is

46:26

elevations of insulin after you consume a sugar

46:28

drink. So. That that's a little bit of

46:30

a more of a pain in the U.S. Test

46:32

rehab decks, drinker sugar drank, it's will have to

46:34

Coca Cola's and. Get. Your blood tested

46:37

either thirty minutes after. And

46:39

or I are one in two hours after

46:41

his wells fasting. Ah that's how important. the

46:43

leopard test you mention are super important an

46:45

industrial download on out because there are some

46:48

a common anymore or cardio. It's I q

46:50

test from Labcorp quest which look at not

46:52

just a total numbers of of like with

46:55

the way to cluster which is your milligrams

46:57

per deciliter. I looked at the particle number

46:59

in the particle size which is really important

47:01

and so when you have been some resistance

47:04

you have a perfectly normal cluster two hundred

47:06

or one fifty but your triglycerides maybe three

47:08

hundred ratios. Thirty, you guys are you clusters

47:10

find your ago sites. It may not be

47:12

because you may actually have really dangerous small

47:14

particles. Also, a look at. Nina.

47:17

Like they treeless Friday still races Mayberry

47:19

important something not really paid attention to

47:21

might by doctor if it's more more

47:23

productive than L the all elevation more

47:25

productive. the most productive test or triglyceride

47:27

H a ratio and totaled Hdr Racial

47:29

nature racial reflects the in some resistance

47:31

so we've always been looking at it

47:33

but in not in the right west's

47:35

we also look at inflammation which can

47:37

happen to a C R P we

47:39

look at your gas and which can

47:41

be elevated which David Palmer's a book

47:43

you're a drop as it is all

47:45

about we we look at. That liver function

47:48

tests which can be abnormal. We look at

47:50

male hormone sex hormones the like a D

47:52

H E A in a self in women

47:54

to look at effective androgens been produced from.

47:56

yes resists. We look at a whole host

47:58

of things. We are pretty a picture. Where

48:00

people are that spectrum by the

48:02

most important like you said is

48:04

looking at the insulin fasting or

48:06

after glucose time chests and you

48:08

mention the waist hip ratio as

48:10

important but you know. When.

48:12

You're going to date on the eighty percent of

48:14

Americans are met a box and healthy only seventy

48:17

five percent only Raymond Only five percent of us

48:19

are overweight. Records it's but like move where my

48:21

daughter in a like. You know,

48:23

a. Whatever. Eight percent

48:25

by a probably about a

48:27

quarter of people who are

48:29

thin also have. Pre. Diabetes

48:31

their well because give you a fat

48:34

or sit on the outside found insights

48:36

their metabolic we obese but normal weight.

48:39

And that's just because they. They mean I

48:41

gained weight, but they actually the metabolic consequence

48:43

housing so Easter to look at all these

48:45

factors have a pretty good sense of the

48:48

problem. Thanks for listening today! If you loved

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49:00

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