Today, I am blessed to have here with me Kara Collier, RDN, LDN, CNSC. Kara is a Registered Dietitian Nutritionist (RDN), Licensed Dietitian/Nutritionist (LDN), and Certified Nutrition Support Clinician (CNSC) who specializes in glucose control and metabolism. She graduated from Purdue University and previously worked at Memphis VA Medical Center, as a clinical dietitian at Providence Hospital, and in a management role at Nutritionix. Check out NutriSense: https://www.nutrisense.io (use code KETOKAMP for $25 off In this episode, Kara explains how she got involved in the continuous glucose monitor industry. As a dietician, Kara loves to help people with their lifestyle-related chronic conditions in a meaningful way. With a CGM, you can analyze how your blood glucose levels respond to food, exercise, stress, and sleep. We discuss what your optimal blood glucose levels should be, why you may experience The Dawn Phenomenon, and Kara answers questions from the Keto Kamp listeners. 90 Day Detox Program with Ben Azadi, Dr Mindy Pelz, Dr Daniel Pompa & other detox specialists. Limited Spots Available. Learn More Here: http://www.ketokampdetox.com Order Keto Flex: http://www.ketoflexbook.com -------------------------------------------------------- / / E P I S O D E S P ON S O R S PureForm Omega Plant Based Oils (Best Alternative to Fish Oil): http://www.purelifescience.com Use ben4 for $4.00 off. Upgraded Formulas Hair Mineral Deficiency Analysis & Supplements: http://www.upgradedformulas.com Use BEN10 at checkout for 10% off your order. Paleo Valley beef sticks, apple cider vinegar complex, organ meat complex & more. Use the coupon code KETOKAMP15 over at https://paleovalley.com/ to receive 15% off your entire order. Text me the words "Podcast" +1 (786) 364-5002 to be added to my contacts list. [02:15] Why Kara Got Involved In The CGM Industry Kara is a registered dietician. She started her career in nutrition by working in the ICU. Many people came into the ICU for lifestyle-related chronic conditions. For instance, people would be in the ICU due to an urgent amputation because of uncontrolled diabetes. At the ICU, Kara would see really severe problems that could have been prevented in the first place. So, Kara wanted to catch these issues way earlier in a way that was meaningful. After discovering CGMs, Kara realized how powerful of a tool they are for multiple reasons: They give us continuous insight into our metabolic health. CGMs are motivating for people. Lastly, the data you receive is personalized and actually works! [06:35] What You Need To Know Before Getting A CGM The CGM is a small device, about the size of a quarter. It’s a medical device, so you need a prescription in order to receive it from your doctor. Sadly, they're most likely not going to do it unless you're a diabetic case. If you're generally a healthy person who wants to stay healthy, the chances of your doctor writing you a prescription is slim to none. The device goes on the back of the arm, you push the button, and it’s in there. It uses a needle for insertion. The needle is removed, and the only thing that's left below the surface of your skin is a flexible microfilament. The devices are factory calibrated, so there's no blood needing to be drawn. [10:45] What Should Your Blood Glucose Levels Be? When you’re thinking about fasting glucose, Kara recommends 70 to 90 range milligrams per deciliter. If you Google, “what's a healthy fasting glucose level?” It will probably tell you 70 to 100. There is research that indicates when we get to that 90 to 100 range, we're starting to see some increased risks. Shoot for 70 – 90 most of the time. After a meal, we want to see it returned back to baseline values, usually in that two-hour mark. Check how high your levels went after you ate – aim for 140 or less. On a keto diet, it shouldn’t go above 120. [15:00] Insulin Mediated Glucose Responses And Non-Insulin Mediated Glucose Responses After Exercise Our glucose can spike, and our body can deal with that glucose spike without utilizing insulin. The spike we get from exercise happens after a very high-intensity workout, or you're doing something rather strenuous. It makes sense that you're going to have a glucose spike because your current supply of energy in the body is not enough to meet the demands that you're placing it under. With exercise, we're simulating stress hormones, but we're also breaking down glycogen stores. The exercise is demanding energy, and it's getting used right away. The reason your body is stimulating a glucose response with high-intensity exercise is that it needs it. [20:35] When You Are Chronically Sleep Deprived, You Will Have Higher Levels of Cortisol The Next Morning When we think about optimizing glucose values, we always talk about diet, exercise, stress, and sleep; they're equal components of the picture. Sleep is something we really have to pay attention to. Poor glucose levels will affect the quality of your sleep. Also, a bad night of sleep is definitely going to affect your glucose values the next day. [24:30] What Happens When You Break A Fast With A High Carbohydrate Meal There's a lot of psychology that goes on with fasting – people will have a cheat meal after fasting. When you do that, you ruin most of the benefits. If you break a fast with carbs, you can see glucose levels higher than they've ever been for two days straight. Eating carbs after a fast is not a good strategy. Instead, break a fast with protein. The longer the fast, the stricter you want to be. [26:40] Why You Should Go For A Walk After You Eat A Meal Walking after a meal can really dramatically stabilize glucose values. Most of our circulating glucose in the system is going to get picked up by the skeletal muscle. Gently stimulating your muscles and moving can make a really big difference. Walking is also good for mental health and stress reduction. [28:30] Other Biohacks You Can Do To Decrease Glucose Levels Cold and heat exposure work in different ways. Both will lower glucose over time. Cold therapy will stimulate brown fat. When you're hot and sweating a lot, that might cause the glucose to be elevated during the sauna session, but it should lower glucose values overall later in the day. The benefits we get from exercising can be duplicated when we also are doing sauna therapy. In addition, berberine is the most beneficial supplement for lowering glucose values. Plus, apple cider vinegar will help lower glucose values. Try a little bit of vinegar with water before a meal. You can also drizzle it on a salad. [33:30] The Dawn Phenomenon: What You Can Do About It You're going to potentially see a little bit of a glucose bump in the early morning hours. For most people, that occurs between about 4 to 8 am. It’s your body’s natural alarm clock. For some people, when they first wake up, glucose levels are highest in the day. There is no evidence to suggest that this glucose bump is a bad thing. [45:25] What To Expect When Working With NutriSense When you join NutriSense, you'll receive a CGM. Plus, the program offers expert guidance to help you interpret that data to reach your full health potential. Every new customer gets a dietitian that they can work with. NutriSense is available in both Canada and the United States. Check out their website: https://www.nutrisense.io. Use code KETOKAMP for $25 off. AND MUCH MORE! Resources from this episode: Check out NutriSense: https://www.nutrisense.io (use code KETOKAMP for $25 off) Follow Kara Collier LinkedIn: https://www.linkedin.com/in/kara-collier-rdn-cnsc-52801a99/ Twitter: https://mobile.twitter.com/kara_collier1 Join theKeto Kamp Academy: https://ketokampacademy.com/7-day-trial-a WatchKeto Kamp on YouTube: https://www.youtube.com/channel/UCUh_MOM621MvpW_HLtfkLyQ 90 Day Detox Program with Ben Azadi, Dr Mindy Pelz, Dr Daniel Pompa & other detox specialists. Limited Spots Available. Learn More Here: http://www.ketokampdetox.com Order Keto Flex: http://www.ketoflexbook.com -------------------------------------------------------- / / E P I S O D E S P ON S O R S PureForm Omega Plant Based Oils (Best Alternative to Fish Oil): http://www.purelifescience.com Use ben4 for $4.00 off. Upgraded Formulas Hair Mineral Deficiency Analysis & Supplements: http://www.upgradedformulas.com Use BEN10 at checkout for 10% off your order. Paleo Valley beef sticks, apple cider vinegar complex, organ meat complex & more. Use the coupon code KETOKAMP15 over at https://paleovalley.com/ to receive 15% off your entire order. Text me the words "Podcast" +1 (786) 364-5002 to be added to my contacts list. *Some Links Are Affiliates* // F O L L O W ▸ instagram | @thebenazadi | http://bit.ly/2B1NXKW ▸ facebook | /thebenazadi | http://bit.ly/2BVvvW6 ▸ twitter | @thebenazadi http://bit.ly/2USE0so ▸clubhouse | @thebenazadi Disclaimer: This podcast is for information purposes only. Statements and views expressed on this podcast are not medical advice. This podcast including Ben Azadi disclaim responsibility from any possible adverse effects from the use of information contained herein. Opinions of guests are their own, and this podcast does not accept responsibility of statements made by guests. This podcast does not make any representations or warranties about guests qualifications or credibility. 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