437: Blood sugar hacks & how to avoid a metabolic hangover | Lauren Kelley-Chew, M.D.

The mindbodygreen Podcast

mindbodygreen

Alternative Health, Health & Fitness

4.5 • 2.1K Ratings

🗓️ 22 September 2022

⏱️ 64 minutes

🔗️ Recording | iTunes | RSS

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Summary

Lauren Kelley-Chew, M.D.: “The same food that you eat in the morning versus the night will have a different glucose response.” Lauren, a physician and Head of Clinical Product at Levels, joins mbg co-CEO, Jason Wachob, to discuss all things blood sugar balance, plus: - The link between blood sugar & anxiety (~00:46) - How to test your insulin levels (~05:18) - How to minimize blood sugar spikes (~10:10) - The best types of exercise to balance blood sugar (~14:49) - Why you should consume vinegar before a meal (~19:30) - The best & worst alternative milks for blood sugar (~22:27) - The best breakfasts for blood sugar balance (~26:25) - How to eat bread without spiking your blood sugar (~29:56) - Why you should eat leftover sweet potatoes (~32:14) - Surprising foods that can spike your blood sugar (~35:19) - Why you can eat more carbs at breakfast (~37:43) - The role of sunlight in metabolic health (~43:35) - How to optimize kids’ blood sugar levels (~46:18) - Who shouldn’t wear a continuous glucose monitor (~51:45) - How long you should actually wear a glucose monitor (~55:03) - The link between social connections & metabolic health (~56:17) - Shocking food pairings that can impact blood sugar (~01:01:13) Referenced in the episode: - Check out Levels. - Follow Lauren on Instagram. - A study on insulin resistance & depression. - A study on vinegar & metabolic health. - A review on dairy & metabolic health. - A study on natural light & glucose levels. - The Roseto study. - BaseCulture keto bread. - mbg Podcast episode #434, with Amy Sapola, PharmD - mbg Podcast episode #427, with Ben Bikman, Ph.D. - mbg Podcast episode #342, with Casey Means, M.D. Note: This episode briefly mentions eating disorders. If you are struggling with any of the signs and symptoms, you can call the National Eating Disorder Association hotline at (800) 931-2237. We’re having our first ever mindbodygreen birthday sale! Save up to 30% off across all our supplements and personal care products when you visit shop.mindbodygreen.com. We hope you enjoy this episode, and feel free to watch the full video on Youtube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcript

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0:00.0	Welcome to the MyBuddyGreen podcast. I'm Jason Wachib, founder and co-CEO of MyBuddyGreen and your host.
0:07.3	Dr. Lauren Kelly-Jew is the head of clinical product at Levels, which is one of my favorite
0:13.2	metabolic health startups. Lauren graduated from medical school at UPEN, where she was a gamble
0:19.3	scholar, and she's passionate about building products and businesses that solve system level
0:24.9	problems and make good health accessible to everyone. Amen. Lauren, welcome.
0:31.0	Thank you. I'm really excited to be here.
0:33.4	Excited to have you. We're going to attempt to cover a lot of ground on blood sugar today,
0:39.7	but I wanted to start off with something on the levels blog that I found to be quite interesting
0:46.0	on the connection between blood sugar and our mental health and mood. So let's start there
0:53.9	with some of the findings, specifically what you found with regards to anxiety.
1:00.8	So this is really interesting, and I think I'm so glad that there's more conversation about
1:05.4	the links between mood and metabolic health, because it just reflects how interconnected
1:10.4	every system in our bodies are. And I think it's been known for quite a while that there is a link
1:17.5	between depression and diabetes. For example, diabetics are twice as likely to have depression.
1:24.8	So yeah, so it's a very significant increase. And there have been a lot of
1:30.0	proposed acclinations for why this is, and it all revolves around the impact of high insulin
1:35.8	and insulin resistance on the brain. So first of all, as we know, when you have high levels of
1:40.7	insulin, you're just in an overall state of inflammation. And this lowers serotonin levels,
1:46.3	and serotonin is one of the major modulators of mood. So this, of course, has an impact.
1:51.9	But if we dive even deeper, what we see is that there is a direct impact of insulin resistance
1:57.2	on the stress response systems in the brain and in the body. And as you can imagine, this would
2:01.5	directly link to depression and anxiety as well. And even more than that, we see that insulin
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