Jun 25, 2021
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
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/ / E P I S O D E S P ON S O R S
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Use ben4 for $4.00 off.
Upgraded Formulas Hair Mineral Deficiency Analysis &
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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:
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.
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