Wellness + Wisdom | Episode 676

How can technology help you return to homeostasis and achieve sustainable weight loss?

Kara Collier, Registered Dietitian Nutritionist and Co-Founder of NutriSense, joins Josh Trent on the Wellness + Wisdom Podcast, episode 676, to discuss the importance of fostering a healthy relationship with food, using technology like continuous glucose monitoring (CGM) to better understand your body's signals, and why mindfulness, compassion, and balance are essential for long-term nutritional and emotional well-being.

"When we are given a prescriptive diet and follow this one exact thing, it's really hard for many of us to actually stick to that long term. But when we see our personal data and how our body responds, it's much more meaningful and it's a lot more sustainable long term." - Kara Collier

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In This Episode, Kara Collier Uncovers:

[01:30] Healthy Nutrition Mindset

• Kara Collier
• NutriSense
• 397 Kara Collier | How To Stop Eating Sugar: The CGM Solution & NutriSense
• What inspired Kara to become a nutritionist.
• Why the "clear your plate" mentality doesn't help children have a healthy approach to food.
• How attaching 'good' and 'bad' labels to foods creates a feeling of punishment or reward.
• We should educate children about how food benefits us and where it comes from.

[07:35] How to Teach Children About Nutrition

• How parents can teach their children about healthy eating.
• Why we don't listen to the natural signals of our bodies.
• Restrictive diets are often unhealthy.

[12:05] NutriSense Technology

• Why most people don't realize when their glucose level drops or spikes.
• How NutriSense technology helps people understand their body signals.
• Why instant data aids us to enhance our intuition and motivate us.

[16:50] Modern Lifestyle Works Against Human Biology

• Why we need technology for health optimization.
• How the vast majority of people can benefit from using a CGM (continuous glucose monitor).
• Why we're biologically driven to not spend energy.
• How the food system works against the human biology.
• Why our modern lifestyle makes it difficult for us to live healthy.

[23:35] Continuous Glucose Monitoring

• Wired to Eat by Rob Wolf
• How Josh found out what foods are not good for him through data tracking.
• Everyone is a unique individual and reacts differently to different foods.
• How mindfulness around food helps us make empowered choices.
• Why following our own data is more sustainable long-term than following a specific diet.

[28:40] Nutrient Timing

• How to Eat, Move, And Be Healthy by Paul Chek
• The Acute Effects of Interrupting Prolonged Sitting Time in Adults with Standing and Light-Intensity Walking on Biomarkers of Cardiometabolic Health in Adults
• How exercise can improve glucose levels and metabolic health.
• We store glucose molecules in our skeleton muscles as glycogen.
• How regular exercise creates better communication patterns within the body.

[33:05] Understanding Glucose

• How intense exercise like CrossFit creates a glucose spike to create energy.
• Why consistency ensures the best results.
• Early stages of insulin resistance start in the muscle.
• The importance of strength training.

[37:05] Is Fruit Healthy?

• How lactic acid is produced in the muscles.
• Why juicing fruit and eating too much fruit can be bad for us.
• Pairing fruit with protein and fat after a workout.
• How misinformation is being spread on social media.

[41:00] Orthorexia: How to Live in Harmony with Food

• How Josh struggled with overeating and starving himself when he was younger.
• Why we need to develop a long-term healthy relationship with food.
• How CGM helped Kara with mental blocks around food.
• We can take healthy eating to the extreme and develop Orthorexia.
• How Kara was chasing the dopamine reward through food.

[47:10] Finding Compassion for Yourself

• Our relationship to food can hold an emotional connection to our childhood.
• Why we first shame ourselves before we understand where we are coming from.
• How increasing our awareness creates an agency of choice.

[51:30] How to Cultivate Awareness

• We have to train the mind to achieve a sustainable behavior change.
• How we're lacking good quality information.
• Everyone has the potential to gain awareness and make healthier choices for themselves.
• How habits become part of our identity.

[58:20] Healing from Perfectionism

• How striving for perfection hurts us.
• Why NutriSense has a team of professionals who help clients optimize their eating habits.
• Behind perfectionism is fear.
• Why we need consistency more than perfection.
• The "all or nothing" mindset doesn't get us anywhere.

[01:06:20] Food Healing Journey

• Why having support from friends and family has helped Kara on her health journey.
• Vulnerability opens up the door to healing.
• How emotional support is what patients need to create a positive and long-term change.

[01:11:05] All or Nothing?

• The bridge between knowing and doing.
• Why rigidity and extreme discipline stop us from success.
• We shouldn't feel like a failure when we don't stick to our regime.
• How extreme ownership creates responsibility.
• Why people get stuck in the negative loop of guilt and shame.

[01:19:10] Path of Purpose

• Why some men need tough discipline to start their journey of evolution.
• Having purpose and passion is a key component of wellness.
• Why Kara enjoys learning new skills and challenging herself.

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Power Quotes From The Show

Glucose Monitoring Builds Awareness

"CGM is a new metric that can reflect your health back at you. We don't have an emotional tie to a lot of our body signals so the CGM can be an unbiased way to build awareness." - Kara Collier

Healthy Decisions

"I don't need to eliminate everything that's bad from my life in order to be healthy. I just need to know what works for me in different situations and to make good decisions at different inflection points. People want good health, that's the thing they want to control. But we don't have to be perfect to be there. We actually just need to be consistent." - Kara Collier

Become An Active Driver

"The current environment is going to push you towards obesity, diabetes, cardiovascular disease, and dementia if you become passive rather than an active driver. But when you're empowered with the right information and you make the choices to actually consistently move forward with that information, then you can be an active driver, even if the environment is working against you." - Kara Collier

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Links From Today's Show

• Kara Collier
• NutriSense
• 397 Kara Collier | How To Stop Eating Sugar: The CGM Solution & NutriSense
• Wired to Eat by Rob Wolf
• How to Eat, Move, And Be Healthy by Paul Chek
• The Acute Effects of Interrupting Prolonged Sitting Time in Adults with Standing and Light-Intensity Walking on Biomarkers of Cardiometabolic Health in Adults