Transcription
What I'm about to tell you might just change the way you think about blood sugar forever. Most people know that having high blood sugar is just not good. But they don't really understand why it's such a problem. It's just sugar, right?
Every time your blood sugar goes over 140, something awful happens. It does. The inner layer of your artery wall, the part that makes your vessels actually work, gets damaged, inflamed. It corrodes your arteries the way rust eats through an old fence or the fender on an old car. And again, that part's awful.
Now, if you're up there over 140 for 15 minutes, that may be not so much of an issue. But it's when you're there hour after hour after hour, it leads to damage. And that damage leads to heart attack, strokes, blindness, kidney disease, and for men, erectile dysfunction. How does it do that? Because it leads to arterial plaque. The high blood sugar leads to inflammation. The inflammation leads to arterial plaque. And the arterial plaque leads to the heart attacks and strokes.
So that's why it's so important to stop these glucose spikes, especially those longer ones that take your blood sugar over 140 and just sit there. Now, there's a good side to the story. There are some simple ways, simple things you can do to stop this from happening. In this video, I'm going to walk you through three science-based ways to calm down your sugar spikes so that you stop clogging your arteries. That sounds good, right? The first two are fairly popular. The last one I've never really talked about in the detail that I'm going to talk about in the video today.
Strategy number one, eating protein and fat before your carbs. All right, let's start with your plate. How you eat your food matters. Not just what you eat, but when you eat it. It turns out that eating proteins and healthy fats before you eat your carbs, if you're eating them, can make a big difference. Even if you're not on a low carb diet, this can help. I know that sounds simple, maybe even too simple. But here's the deal.
When you start a meal that does have carbs in it, especially refined ones like bread or pasta, these grain products that yeah, unfortunately the government says is safe and healthy, but for most of us it just cranks our blood sugar and keeps it up there for a long time. Your blood sugar jumps like a frog on a hot plate. It's too much. Here's the trick, though. Start those meals with some source of protein like chicken or fat like avocado. That'll blunt the spikes big time. Don't believe it? Let's look at the evidence.
And here's a study. Folks ate veggies and proteins before their rice. And when they did, they saw nearly a 40% drop in postmeal blood sugar. Same carbs, different order, big drop in the spike. Now, why is that? Well, when food hits your stomach, protein and fat tell your gut, pump the brakes a little bit. Your small intestine gets the signal to open the gates more slowly, not all at once. That means the glucose trickles into your bloodstream instead of flooding into your bloodstream. And when glucose comes in so slow, your pancreas doesn't have to panic and fire off a big blast of insulin. So when you do slow this down this way, you get steadier numbers, steadier energy. You give your body the extra time that it needs, and you get a whole lot less of that crash and burn feeling that folks get after a big bowl of cereal or pasta, spaghetti. It just works and it's helpful.
If you're still wondering, you're thinking about it and you're thinking, well, what are the best proteins? Here's some evidence. Many people would say the top three glucose spike blunting proteins are whey protein, soy protein, and casein protein. And it's from this evidence. And each one of them was able to reduce the blood sugar spikes by over 50%. And not just the spike, but that long-term high blood sugar level. If you don't like or don't can't tolerate those, again, don't worry about that. Most protein and fat sources slow down this glucose significantly. You really want to speed bump for glucose absorption.
Now, let me give you a personal story and hopefully it'll make you maybe smile a little bit. Now that I've moved back to the south, I find myself in these family reunions at the old church. The kind where the kitchen counters and the tables look like a dessert museum. Pecan pie with a shine on top. Banana pudding still warm. Chess squares. Blackberry cobbler with ice cream. Just a whole lot of deep south cooking. I try to behave at these things, but I'm a human and I'm one of these low carbers. I eat low carb and I'm mildly ketoic about five days a week, but sometimes I don't live like a food monk. Sometimes I eat some stuff, some carbs. So, I did what any reasonable preventive medicine doctor with a YouTube channel that would have to tell the story would do. I excused myself. I slipped down the hallway. I stepped into the bathroom, the men's bathroom. And maybe you're thinking, "I Let me tell you what I did." In that tiny space with the exhaust fan humming, I dropped into a deep isometric lunge. One minute. I got my thigh bone parallel, a little bit lower, actually, my hip a little bit lower than parallel to the ground. One minute I felt the pain in my glutes, my hip muscle, my thigh muscle, and my groin muscle too. My back groin, my front hip, my front thigh, my back groin, quads burning, and me just staring at the wall in the church, that old church men's room.
Here's the funny part. That simple move, two minutes of deep leg muscle activity, two minutes. Cuz I did 1 minute with one leg and then another minute with the other leg. That 2 minutes can lower your blood sugar and not just after that meal, but up to 24 hours later. And all that story just takes us straight into strategy number two.
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This one might look very simple and intuitive. Just move after you eat, but most folks who try this don't do it the most effective way they can. They just take an easy stroll. Not really pushing their body very much. And don't get me wrong, even an easy stroll is better than staying on the couch, which is what most people do, especially after dinner. Neither of these are the best. The key is to push a little bit harder.
Studies show that postmeal brisk walks, not even those burning lunges that I did, but brisk walks, they can lower your blood sugar by up to 30%. Sometimes even more. And there's another type of exercise that works even better, has been demonstrated, and it's called resistance training. And what I did with the deep lunges is a good version of resistance training. One trial found that cut glucose under the curve by 30%. Again, under the curve is the time blood sugar remains over 140. It slashed full day high blood sugar by 35%. It's huge.
Now, why does this happen? Well, when you push your muscles, especially the ones in your legs, the quads, the thighs, the gluteus, and I'm going to say glutes. I'm going to say glutes in again in a minute. So, don't confuse the two. Gluteus muscles, the um adductors or groin muscles. Those are the biggest muscles in your body. And those things really impact, they drive your metabolism. They're your metabolic engine. Contracting those muscles triggers a thing called glute 4 receptors. Not to be confused with the gluteus muscles. Glute 4 receptors, pardon the geek term, and you don't need to remember it, but just remember this. When muscles contract, there are receptors in those muscles that totally bypass insulin. You don't need insulin to be working. Failing insulin receptors are okay when you're contracting those muscles. They transport glucose into the cell anyway where it's safe, out of the bloodstream where it can cause that burning and into the muscle where it's safe.
So, exercise after eating carbs also increases insulin activity for about 24 hours. It promotes muscle mass buildup. It reduces glucose production in the liver. As you can see, there's just tons of benefits from just a tiny little exercise. Timing it right after a meal like that. You couldn't hit it better and couldn't hit it harder.
So, the next time you feel guilty about eating carbs, hit the treadmill, the bike, the dumbbells. I've also got a 30-year-old uh Schwinn Airdyne that I crank on if I've got a chance if we're at mom's house when we eat. As little as five minutes, even less, as you saw with my lunges of moderate to intense exercise. They make a huge, huge difference.
Now, here's strategy number three, the one that I said I hadn't really talked about in detail, not so much before. And if you've known me from the beginning, you'd know why. Uh, it's supplements. And again, in the beginning, I thought like your typical med school instructor. I used to run the preventive medicine residency program, the training program at John's Hopkins. And I thought what most of us did, and that is supplements or expensive urine. Well, that's really wrong. No way that they're as important as lifestyle, as the exercises we discussed, as watching your carbs on a regular basis, as keeping a thin muscular body, all of those things are far more critical.
Now, here's the reason. Turning and focusing more on supplements, this has been going on for years. People will come to my clinic, they're trying, they're walking after meals. Some of them are starting to get into more resistance work, more intense work. They're cutting processed carbs. They're improving their body composition. They're lifting. They're sleeping better. And they're still struggling with glucose spikes. And they start doing what most of us do. They start looking up other options like supplements. They usually turn there. And that's where a couple of problems begin.
First of all, they'll go to their doc. Their doc doesn't know anything about it. And the supplement world is just full of noise. They go to the supplement world, they go to the internet, they go to YouTube, and here's what happens. They hear this content creator talking about this, this content creator talking about that, and it turns into the wild west because supplements are just not that well. They're not peer-reviewed. They're not well controlled. You get 12 different supplement influencers talking about them and you get 12 totally different opinions. So what happens to my patient? They buy 12 or 13 or 16 different bottles. This whole confusion creates more of a supplement first strategy instead of a lifestyle first strategy. And before long the tails wagging the dog. I've seen this year after year after year.
So, what I've begun to think was a few years ago, I began to think it would be nice to have a a metabolic disease multi-supplement, something that included the things that actually work. Now, what would those things be? Okay, let's start with that. Berberine. Berberine's a workhorse. It's a natural compound. It's found in several herbs. The data behind it's rock solid. It lowers fasting glucose by about 21 milligrams per deciliter. It cuts postmeal sugar by 26 milligrams per deciliter. Here's what sets it apart. One study shows that it reverses arterial plaque by up to 3%. Maybe even a little bit more. Now 3% arterial plaque reversals doesn't sound like a big deal if you're not familiar with this, but let me make you aware. Even a 1% reduction in plaque can translate to a 25% decrease in cardiovascular risk. So this can be a big deal. Berberine does it by calming inflammation. It improves gut signaling. And another geek warning, it activates an enzyme called AMPK kinase. Don't need to remember the the word the term. Just know this kinase is known as like the metabolic switch. And if you recognize and realize, oh, you know what? I have some components of metabolic disease, you want to turn on the metabolic switch within your muscles. That's what kinase does and berberine helps do that.
Here's another one that's very good. It's a fenugreek seed. If you haven't heard of it, think about it pairing with berberine. It helps berberine absorption. It's loaded with soluble fiber and things called saponins. Don't need to remember those either, but they're natural compounds. They help slow digestion and improve insulin response. So, slowing digestion, you remember earlier we talked about, you know, slowing down that carb absorption. That's what we need to do if we're metabolically dysfunctional and as most of us are. And and here was a 12-week study, three months combination of berberine plus fenugreek. It lowered glucose by 14. It dropped A1C, reduced insulin resistance, and C-reactive protein, a key inflammation marker. Fenugreek helped improve berberine absorption, as I said, enhancing its effectiveness.
Chromium. Chromium is a trace mineral, but don't let that fool you. It's essential for insulin to work correctly. Think of insulin like a key, and chromium keeps the lock from jamming. Without it, your cells just won't open up to let that sugar in, which is where you want it, in the cell, not in the bloodstream, inflaming that artery wall. There were 41 trials here. Chromium showed impact on A1C, fasting glucose, and inflammatory markers like CRP, TNF, alpha, IL6. And again, you don't need to remember any of those names. Chromium is right to support metabolic dysfunction, a good metabolic uh health.
Vanadium. Here's another key. Again, you may not have heard of vanadium. It's neglected. They call an insulin mimetic. It helps insulin. It helps insulin get that sugar out of your bloodstream and into your cells. It supports better glucose uptake, improves disposal, and sharpens insulin sensitivity, especially when paired with the other metal, chromium. A recent study showed blood sugar reductions of up to 20%. Significant drops in postmeal glucose and glucose release from the liver.
The next one a lot more people have heard about, but most people don't really understand what it does. Alpha-lipoic acid. It's a natural compound. It's the antioxidant's antioxidant. So, you know, the the supplement world has gone crazy with vitamins A, C, and E over a decade ago. And that's because they were quote antioxidant. People have begun to recognize oxidation leading to inflammation. So they went to those. There's a more natural form especially for those of us who have methylation problems. I won't get into that detail, but did you ever wonder what antioxidizes the antioxidants? You know, we're just transferring electrons here and they got to go somewhere. At the end of the day, the antioxidants need to be refreshed by being antioxidized themselves. That's what ALA, alpha-lipoic acid, does. It's been shown to reduce early neuropathy symptoms, tingling, burning, numbness. A recent study showed ALA reducing inflammation markers in the body and improving insulin sensitivity by up to 50%.
Carnitine, L-carnitine, it doesn't get the spotlight very often either, but it should be more well-known, especially for folks dealing with insulin resistance, metabolic disease. It helps your cells burn fat more efficiently. It transports those fatty acids into the mitochondria. Uh, you don't need to remember that term, it's the cell's power plant. If we're not able to burn fats effectively, there are several problems that can lead to that. The power plant or the mitochondria not burning effectively, not having the right supplements to do it, not having the right uh chemicals inside of it. But what if they're not getting the fatty acids, the fuel into the mitochondria? That's what L-carnitine does. Here's a meta-analysis. It's one of the best uh forms of science of evidence. It's a study of all the studies on a question and it was about L-carnitine. It found that it lowered fasting glucose. It reduced insulin resistance and it even dropped A1C. Benefits were stronger with people that had metabolic disease, maybe for obvious reasons. Obesity. Again, huge uh overlap between obesity and metabolic disease. And you needed to take it two to three months to see an impact.
Now, believe it or not, I saved the best for last. This one's been tested for years. It became the crown jewel of these supplements. It's called Reduc. You may have heard of it. It's a It's a proprietary blend, but you don't need to remember either that name or The reason you hear about Reduc a lot is it's the one that was most studied. It is the mulberry leaf or the mulberry extract, white mulberry. It slows down the enzymes that break down carbs. Let me just put it this way. It is perhaps the most effective speed bump for carb absorption in your gut. You see, there's an enzyme called alpha-glucosidase. Don't need to know the name, but that's what pulls sugar through your gut and into your bloodstream. If that glucosidase, the alpha-glucosidase is slowed down, which is what white mulberry does, then it absorbs it slower. And you remember when we talked back about the very first thing about having fats or proteins before you absorb carbs? Slowing down carb absorption in the gut is a big big deal because we still have the the mechanism to absorb carbs. It just needs to work a little bit slower. In clinical trials, white mulberry has been shown to cut glucose spikes by up to 40%. And here's another thing to think about. As well as this works, it's still got a great safety record. It acts like a natural speed bump. It slows that glucose and your sugar just can't rush into your bloodstream anymore.
So, those of you who are keeping up with us recently know that we finally just did it ourselves. We created our own glucose manager, our own multi-supplement specifically for people with metabolic disease. After years of watching people struggle with supplement confusion and wanting this kind of thing and realizing it wasn't going to be made available, I did it myself. It's taken months, years of concept development and months to actually get through all of the design and production and quality to deliver this. It's not a replacement for lifestyle. It's a support system for it. Let you simplify what you need to simplify on the supplement side so you can focus on the things that matter most like lifestyle.
Listen, we're coming up on the end of this year and I want to be straight with you about something. This is the best time right now. Don't wait now to start a protocol like this. And why is that? Well, you've got momentum on your side. You've got a clear deadline, January 1st, which means you can get a strong four to six weeks of habit building under your belt before the new year even starts. That's a great head start. By by the time everybody else is making resolutions in January, you'll already be seeing results. But here's the thing. This year-end window doesn't last forever. And neither does this offer. I've put together a proven protocol backed by 40 years of clinical results that gives you everything you need to take control of your metabolic health. And right now, for a limited time, we're offering a major year-end discount on the tool you need for this, plus a special free surprise that I designed specifically to help you get the strongest possible start. If you're serious about making 2026 the year you finally feel like yourself again, more energy, stable blood sugar, protected arteries, less brain fog, then visit the link in this video's description. All you need to do is submit your email. We'll send you all the details, the discount, the bonus, and instant access to everything you need to get going. Don't wait until January to start taking your health seriously. The time is now.
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