Why Glucose is The MOST Important Thing to Track for Fat Loss & Longevity
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We get up in the morning we step on the scale we look at our weight sometimes we even step on fancy devices that measure our body fat and we look at all these metrics we get frustrated because the results are slow and because we're not getting like the quick immediate visual feedback that we need it's slow to measure where our weight is going and .
There's nothing that's really giving us that whole like wide spectrum view on our lifestyle changes in our weight loss that we want glucose is the thing that you should be looking at okay now as someone that has talked about lower carb protocols for a long time i think it's even more important than measuring ketones i think it's more important than .
Stepping on the scale every day i think looking at your glucose can tell you so many things about how you respond to specific foods how your body responds to stress how your body responds to exercise and that can pave the way for your bio-individual personalized approach that you take for a lifestyle there's things that we .
Need we need data okay lots of data to understand ourselves we need a visual representation so we can remain motivated we need to see a change that's why we get blood tests done that's why we do these things right but then we also need to understand that bio-individuality okay let me explain the importance of that with some studies .
And then we'll get into sort of the biochemistry of how the glucose and insulin relationship could actually help you burn more fat if you use it right so there's a study that's published in the journal diabetes care that found when people actually tested their glucose even with a finger prick test multiple times per day it led to significant .
Improvements in their overall diabetes outcomes but also led to much better food choices not a huge surprise but the reason behind this is pretty simple it's kind of the method to my channel too it's with education comes adherence people watch my channel because they want to learn and when they learn they feel like they adhere better it's plain .
And simple but when you learn how you respond to a food then you adhere better maybe you don't eat that food or you do eat that food okay now there was another study that looked at monitoring this via a continuous glucose monitor okay i wear one okay i'm not saying everyone needs to go out and get one but it's pretty cool okay so this study when they were .
Wearing a continuous glucose monitor 800 people okay they had them eat different foods they found that some people had a pretty big glucose and insulin response to a simple banana some people had none okay same banana same batch of bananas right okay but then when you looked at cookies it was the same kind of thing it was .
Like i could eat a cookie and not have this crazy glucose response but bob sit next to me could have a cookie and have a big old spike get a bigger spike in insulin and then a big old drop the point is huge bio-individuality now i'll digress for just one second to say that the researchers concluded that more than likely it had to do with the microbiome .
With this okay they found that when the microbiome was more diverse there were more what are called short chain fatty acids which can help out with glucose signaling they actually act as a ceiling device that help with glucose utilization in the body help the muscle take up glucose this isn't a microbiome topic my point in saying that is my .
Microbiome is totally different than yours we could be eating the same thing but our lifestyle factors influence that and that influences how we respond to foods so when we monitor our glucose we see how we respond in our dynamic in our life and that teaches us a ton now why biochemically does this matter when it comes to fat loss well let me explain .
Something okay when you consume food and you have carbohydrates you have a spike in glucose and then after that you have a drop okay well a couple of things happened there was an interesting study so this study was published in the american journal of clinical nutrition okay and it gave subjects either a high glycemic food or a low glycemic food and .
No surprise the high glycemic food led to a 2.4 x greater insulin curve right so there's more of a response not really surprised there but what was interesting was when they looked under functional mri scan they saw the high glycemic food same amount of carbohydrates same amount of food just high glycemic versus low glycemic the high glycemic triggered .
Much more activity in what's called the nucleus accumbens regions of the brain this is a region of the brain that is like the reward system the brain got it treated it like it was a drug it saw that and it it reacted triggering sort of almost a property that would make you want to go back to that because it lit .
That portion of the brain up so much not to mention observationally subjective hunger scores were significantly higher okay again high glycemic triggering the brain to light up you want to eat more but let's talk fat loss for just a second specifically at the cellular level when you eat okay glucose goes up typically okay and then .
It comes back down because of the response to insulin in between our meals is where we burn fat that's when we burn fat okay people get confused and they think every time they eat they're revving up their metabolism no every time you eat that's stopping fat loss not saying you shouldn't eat but that stops the actual .
Fat loss process after the insulin levels come back down blood sugar stabilizes or drops then glucagon another hormone comes up glucagon then activates something called hormone sensitive lipase basically glucagon triggers a cascade of fat being broken down into individual fatty acids that can be burned for fuel .
This cannot happen in the presence of insulin so what this tells us is like if we are monitoring our glucose via finger stick or maybe we're using a device we can see when our glucose levels are stabilizing or getting lower and we can capitalize on that normally when you have a dip in glucose you want to eat and you probably will eat left your own .
Devices but if you can understand oh no i'm just having a dip right now if i don't act on this i can actually capitalize and possibly burn some fat or you can go for a walk and stabilize and utilize glucose and get everything to kind of regulate again and possibly burn some more fuel as a result so left to our own devices these glucose .
Drops can be hugely detrimental okay not saying you go out and purposely get a glucose drop but when we can have a visual representation of it and see it and have data we can do a lot more with it and allow ourselves to manipulate that insulin glucagon level a little bit more now today's video is sponsored by a continuous glucose monitor company .
Called cygnos okay they're a company i have been using for quite a while very cool organization if you're interested in obtaining a continuous glucose monitor you should definitely check out cygnus what they are is an organization that has made it possible for regular people to go and consult with a doctor be able to have a quick teleconsult and .
Be able to get a continuous glucose monitor for weight management or for a multitude of other reasons outside of just the usual continuous glucose monitor needs right very very cool i've been using them for over a year it's changed my game i can see my exercise i can see all these things i monitor different foods that i .
Eat i know what potentially kicks me out of ketosis and what doesn't it's just opened up my eyes okay so it's a huge huge thing there is a link down below for you to check them out you can go to cygnos.com thomas cygnos.comthomas revolutionary seriously taking the world by storm some really big news that just .
Came out over the last couple of months with them if you just do a quick google search anyway that link is down below and a big thank you to cygnos for allowing me to create awesome content surrounding this and also i have a lot more with this video but if you have ideas for continuous glucose monitor content put them in the comments section .
Below like if you want to see my response to given foods i can do videos on hey here's what happens when i eat this here's what happens when i eat that could be really cool what makes signo super unique is that it's not just a continuous glucose monitor it's not just access to that it has an entire system to help you track your food see how you .
Respond to food know when to exercise know when your glucose is spiking and it helps coach you through and then it's algorithmically driven so it learns as you go so you start to learn how you respond to given foods and how you respond to given exercise it's kind of like having a blood glucose coach it's .
Not just monitoring your glucose so the entire cygnus app makes that entirely possible which is really what makes this so unique it's not just a regular continuous glucose monitor cygnus is in this for the long haul so it's not about just getting a quick snapshot in time it's about taking that snapshot and then doing something with it and helping .
People truly change their lifestyle it's seriously one of the most awesome things i've ever seen so that links down below comment down below too let's talk about those glucose dips for just a second again okay there's a study published in the journal nature metabolism took a look at 1070 people okay they gave them over 8 000 standardized meals okay and .
Over 71 000 ad libitum meals they tracked okay that means 71 000 meals that were just they could eat whatever they wanted to okay they found some interesting things when they looked at their glucose the greater the glucose drop the more that they ate over the next 24 hours so even after one meal if they had .
A big glucose drop that was directly correlated with eating more over the next 24 hours one bad meal essentially that can drop your glucose and have this big spike and crash can lead to you eating more now there's a lot of reasons behind that obviously when we talk about the brain and everything like that but let's look at another study that's .
Published in the annals nutrition metabolism okay this looked at a similar thing they looked at a higher fiber cereal versus corn flakes okay in this case the corn flakes spiked the glucose much higher and had a sharper crash right they also found that with the corn flakes .
Leptin was three times lower leptin is the signaling hormone okay it is the signaling hormone that communicates with the brain to say burn fat if leptin is higher then the brain revs up the metabolism so when leptin was low like this it made basically made it so the satiety hormone wasn't as functional leading to .
Of course eating more so yes by having these drops you can absolutely manipulate negatively how your body responds but again if you can control it and understand what's doing it you can either mitigate the damage or avoid the situation altogether the other thing we have to look at is not just about food sometimes we're .
Under stress and we don't realize it but when we're under stress it's a natural response for our glucose to go up okay cortisol all these fight-or-flight responses trigger the release of glucose they trigger the liver to produce more glucose via gluconeogenesis so our glucose goes up even without eating food okay .
Normally under a like natural circumstance if we get stressed we would go run or fight or something we don't do that anymore because we get stressed and we just sit there and boil that's not good because our glucose goes up with nowhere to go this can of course lead to potential insulin resistance it can lead to a multitude of .
Negative things but if we can again look at our glucose and be able to monitor this think about what that can do okay eating high carb foods in an already high glucose setting would not be the best thing to do maybe your impulse is to say i'm going to go eat xyz because i'm stressed but if you can look and you can see test your .
Finger or use a cgm you can see oh wow i'm already high maybe i need to exercise instead and utilize and burn this glucose so i remain in a better state there was a study that was published in the journal of obesity that was a meta-analysis that found the direct correlation that psychosocial stress led to increased adiposity when .
We are stressed out we probably eat more we also disrupt hormonal signaling that a leads us to eat more but b can make us more insulin resistant excuse me so that when we do eat maybe we have more of a problem but the big thing here that i'm also interested in is as a former overweight person that .
Was 100 pounds overweight before exercise was always kind of a weird thing for me but when you look at the data you find you don't need as much exercise to control glucose as people think but another thing if we start an exercise regime think about how frustrating it is how long it takes to see a result on the scale how long it .
Takes to see improvements in triglycerides how long it takes to see improvements here and there but if you can see instant gratification instant gratification instant improvement by tracking glucose it's telling you a lot more that's why i stand behind the fact that i don't care if you use a cgm or not i think that makes it easier but i .
Think that tracking glucose becomes even more important than ketone measurement all this because it's telling you the framework of so many different lifestyle factors okay there was a study that was published in metabolic syndrome and obesity that demonstrated that 150 minutes of intermediate exercise compared to like 40 minutes of pretty .
Intense exercise and compared to even 20 minutes of very intense exercise all led to similar glucose modulation over the longer term over the week so it doesn't even take as much exercise as we think to control and to mitigate the damage do some damage control on the glucose spikes so instead of sending ourselves into .
Colossal over training and causing more stress we can actually see oh you know what i actually only needed 30 minutes of good easy cardio to mitigate the damage and get myself back into a healthy state and then guess what maybe you're not going to overeat and maybe your actual weight loss will be achieved easier than if you did a hard workout .
Trigger yourself into a stress response and wanted to overeat by three cookies that adds up right huge change by just looking at what is going on in our bodies how we uptake glucose tells us everything our insulin sensitivity it's a model for if you ask me just the state of our .
Health in a lot of ways how we utilize fuels how we burn them how quickly we respond to them that tells us our flexibility that is so much more than stepping on the scale as someone that has been in the fitness industry i will tell you that there are i could probably literally say dozens of people that i know that step on a scale .
Or look at their body fat and they're shredded and they look amazing but how they respond to fuels and their overall level of health is in the toilet it's not about that anymore it's about how you feel how you respond how you look at somewhat of an afterthought but knowing your data and your bio individuality i'll see you tomorrow .
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0:00 – Intro
1:18 – Testing Glucose & Better Food Choices
2:01 – Bioindividual Responses to Food
3:15 – High vs Low Glycemic Carbs
4:25 – Glucose & Fat Loss
6:06 – Use Code DELAUER to get 20% off Signos’ Continous Glucose Monitor
8:20 – Glucose Dips & Hunger
9:58 – Stress, Glucose & Fat Gain
11:26 – Exercise & Glucose Control
13:05 – Importance of Tracking Glucose