Obesity & the Blood Sugar Balancing Act
Lesley Stahl said something on 60 Minutes that really bothered me.
She opened her interview on obesity by saying that “if you diet, you should expect to lose weight.”
Of course, she didn’t hear me when I started yelling at the TV. You see, the word diet has been taken over and misinterpreted. Then to make matters worse, her guest “expert” opens up with “obesity is genetic.”
Wow, I couldn’t, wouldn’t watch too much more as it was going to be a pitch for some of the new diabetes drugs that are supposed to help one lose weight. These drugs have become the darling of social media and don’t come without serious risks. And they are expensive and not covered by insurance. So if we can blame your obesity on genetics and call it a disease, then you should get your drugs paid for. Ugh.
So let’s clarify a few things.
According to the dictionary, the word Diet: the kinds of food that a person, animal, or community habitually eats. Like a vegetarian or carnivore diet. Or a Keto diet.
Typically though, people will say I’m going “on a diet” to lose weight. Usually restrictive, and that never works for long.
Genetics: Yes, there are certain genetic variations that pre-dispose one to not processing alcohol, or caffeine, or carbohydrates well. And some genetics that make it harder to manufacture Vitamin D or process B vitamins. But those variations can be either suppressed or supported with proper nutrition and supplementation. And if you are curious, I have a fabulous genetics test available that will outline your genetics in terms of appropriate nutrition, exercise and supplementation just for you. You only run a genetics test once. It doesn’t change. We run annual blood panels to make sure we aren’t drifting into disease.
Diabetes T1: You can be born with it, or acquire it at any age. This is where your pancreas stops producing insulin and you have to supplement with insulin. A life and death condition.
Diabetes T2: Is a lifestyle disease that results from eating way too many processed carbohydrates and one develops insulin resistance.
Have you seen the commercials for the drugs to “manage my HbA1C”—or in other words, manage my blood sugars? It usually features a big chunky guy or gal. I know how to manage their blood sugar. It’s called an appropriate, nutrient-dense diet, built around protein, fat, and fiber.
The Many Benefits of Balanced Blood Sugar
Balancing your blood sugar levels is an important aspect of maintaining good health. When your blood sugar is balanced, your body functions more efficiently and you can enjoy a range of potential benefits. Here are just a few of the many benefits of balancing your blood sugar:
Improved energy levels: When your blood sugar is balanced, you may experience a more consistent and stable supply of energy throughout the day. No more mid-afternoon crashes or post-meal drowsiness!
Better mental clarity and focus: Balanced blood sugar can help you think more clearly and stay focused on tasks. This can be especially beneficial for students and professionals who need to be on top of their game.
Weight management: Balancing your blood sugar can help you maintain a healthy weight, as it can help prevent cravings and overeating. By keeping your blood sugar levels stable, you may be less likely to indulge in sugary or unhealthy snacks.
Reduced risk of diabetes: Maintaining healthy blood sugar levels can help reduce the risk of developing type 2 diabetes. This chronic condition can lead to a range of serious health complications, so it's important to take steps to prevent it.
Better cardiovascular health: High blood sugar levels can increase the risk of heart disease. By balancing your blood sugar, you may be able to reduce this risk and maintain a healthy heart.
Improved mood: Balanced blood sugar levels can help stabilize your mood and reduce the risk of mood swings. No more irritability or moodiness due to fluctuating blood sugar!
Reduced risk of nerve damage: High blood sugar levels can damage nerves over time, leading to conditions such as neuropathy. Balancing your blood sugar can help reduce this risk and protect your nerves from damage.
Better sleep: Balanced blood sugar can help improve sleep quality and duration. A good night's sleep is essential for overall health and well-being, so this is an important benefit to consider.
One tip I recommend to clients is that they Intermittent Fast a couple days a week. This teaches the body metabolic flexibility.
And I recommend breaking a fast with a balanced plate: always protein first, quality fats next, and an array of green vegetables. Lean protein and quality fats are very satiating, curbing any cravings. I start my day or break my fast with leftovers from dinner. I’ll toss a salad, making sure I have some chicken, fish or steak, some avocado, maybe a hardboiled egg, goat cheese, and lots of roasted veggies. Sometimes I start my day with a nutrient-dense, power smoothie. I freeze coconut milk and organic pumpkin in ice cube trays, so I can pop a few nuggets into my smoothie. I also freeze avocado flesh in chunks for the same purpose.
There are many ways to balance your blood sugar, including eating a healthy balanced diet, getting regular exercise, and managing stress. By making these lifestyle changes, you can enjoy the many benefits of balanced blood sugar and live a healthier, happier life.
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