DeepSummary
The podcast episode discusses strategies for combating sugar cravings and the connection between sugar consumption and metabolic health. Naturopathic doctors Tanda Cook and Katie Collier explain the biological mechanisms behind hunger, appetite, and cravings, and how modern diets high in processed foods and sugar can disrupt these processes. They provide insights into the roles of hormones like ghrelin, leptin, and insulin in regulating hunger and blood sugar levels.
Cook and Collier emphasize the importance of maintaining stable blood sugar levels through dietary changes, such as increasing protein and healthy fat intake, and lifestyle modifications like getting adequate sleep and managing stress. They share practical tips and hacks for curbing sugar cravings, including prioritizing nutrient-dense foods, staying hydrated, and incorporating movement into daily routines.
The doctors also discuss the potential long-term health consequences of chronic sugar overconsumption, including inflammation, insulin resistance, and an increased risk of conditions like diabetes, heart disease, and Alzheimer's. They recommend getting comprehensive blood tests to assess metabolic health and offer guidance on interpreting the results.
Key Episodes Takeaways
- Understand the differences between hunger, appetite, and cravings, and the hormones that regulate them (ghrelin, leptin, dopamine).
- Prioritize a balanced diet with adequate protein, healthy fats, and nutrient-dense carbohydrates to maintain stable blood sugar levels.
- Stay hydrated and incorporate electrolytes like sodium, potassium, and magnesium into your diet.
- Manage stress through practices like mindfulness, movement, and getting enough quality sleep.
- Get comprehensive blood tests (fasting insulin, glucose, HbA1c, leptin, CRP, uric acid, triglycerides) to assess metabolic health.
- Incorporate physical activity, especially after meals or stressful situations, to help regulate blood sugar.
- Be mindful of your relationship with food and practice intuitive eating to better understand your body's signals.
- Implement practical hacks like eating fiber and protein first, prioritizing whole foods, and balancing macronutrients on your plate.
Top Episodes Quotes
- “I like to tell people, half your plate should be plants, half your plate should be your kind of like, veggie starter, should be half of your plate, and then probably a quarter of it could be your protein, and then a quarter of it can be your carbohydrate, and then sticking to carbohydrates that are going to break down more slowly in the body.“ by Katie Collier
- “Kaya, you were right, like, moving your body after, if you are in a stressful situation, or you just had to have a really stressful conversation, or you're, I don't know, doing your taxes and you're freaking out about like, go for a walk, try to mobilize that glucose into your muscle cells just so that it's not hanging out.“ by Katie Collier
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Episode Information
Behind Her Empire
Yasmin Nouri
2/14/24
Do you struggle with sugar cravings? Trust us, you’re not alone. We’re sharing our personal stories and getting expert tips that can actually start making a meaningful impact on your blood sugar and metabolic health today.
In this episode you’ll learn:
* Top blood sugar hacks from two doctors
* How your cycle impacts insulin sensitivity
* The impact of sleep on cravings
* How your hunger hormones work
* Why we eat more sugar now than ever before
Tanda Cook is a naturopathic physician, food expert, published author, international speaker, blogger, health coach and farmer who is wildly passionate about educating and inspiring women to take steps towards health. Dr. Katie Collier is a naturopathic physician with a shared mission. Together, these practitioners work to help people feel their best in both clinical practice and their monthly class, The Soapbox Docs.
This episode is brought to you by beeya:
* Learn more about beeya's seed cycling bundle at https://beeyawellness.com/free to find out how to tackle hormonal imbalances.
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* Instagram: https://www.instagram.com/yasminknouri/
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Follow Dr. Tanda:
* Website: https://drtandacook.com/
* Instagram: https://www.instagram.com/drtandacook/
Follow Dr. Katie:
* Website: https://drkatiecollier.com/
* Instagram: https://www.instagram.com/drkatiecollier/
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