Most everyone these days seems to be still afraid to eat healthy fats and instead- consuming excessive amounts of carbohydrates and refined sugar. I have discovered from my own clients that most people do not read the back of the label on processed food or read the amount of carbohydrates as well as the ingredients. The front of food labels is very misleading, and the food marketing agencies are just trying to get you to buy their product- even though providing false claims.
The goal to slow down the aging process and to improve performance, is to burn FAT not sugar. We start by becoming a fat burner by getting off the blood sugar roller coaster and balancing our blood sugar. To do this, we need to eat more healthy fats, moderate amounts of clean source protein and organic non-starchy, low-glycemic carbohydrates. Eating REAL food is the goal- and to eliminate processed, empty calorie foods that spike up your blood sugar levels causing the fat storing insulin hormone to be released which leads to hypoglycemia (low blood sugar levels) then creates a source of “emergency” to the body/brain (HPA Axis) alerting the hormone cortisol to be released from the adrenal glands to increase the blood sugar levels.
Confusing? We want to use slow burning logs to keep our fire burning all day long… not having to feed kindling every half hour to keep the fire burning.
I don’t think you want to become insulin resistant, do you? Then type 2 diabetic? Not me. And I am insulin resistant – but not from eating a high carbohydrate sugar diet. I am insulin resistance from exhausting my adrenals from daily chronic stress which tires out the “PALS” = pancreas (releases insulin and glucagon), the liver (stores and releases glucose/glycogen) and the adrenals (releases cortisol to breakdown muscle to increase blood sugar via gluconeogenesis).
We must change the way we eat and re-learn what is “HEALTHY” to eat as well as how we are eating (read up on vagal tone in past blog and podcast episodes).
- Healthy fats as coconut oil, olives, nuts, seeds, avocado, ghee, grass-fed butter and MCT oil are all good sources of fat!
- Quality sources of “happy” animal (pasture raised, grass-fed, free-range) proteins as salmon, eggs, beef, lamb as well as raw dairy products.
- High fiber non-starchy foods as chia seeds, flax seeds, almonds, green leafy vegetables, and avocado.
- Avoiding refined sugars and flours
- Avoid unproperly prepared grains
Also pay attention to the other elements of The WHOLESTIC Method to balance your blood sugar: (learn more in my upcoming The WHOLESTIC Method Manual)
- NUTRITION: read above
- EXERCISE: exercise most days of the week including strength training, interval training and cardiovascular exercise 15-45 minutes.
- SLEEP: Make sure you sleep 7-9 hours per night and avoid eating close to bed to cause blood sugar crash in the middle of the night (use vagal tone!). Also, the hunger hormone GHRELIN (think gremlins) that makes you feel hungry when tired.
- STRESS: managing stress, identifying red flags, avoid toxic relationships and more in my book LIFE IS NOT A RACE as well as the podcast The WHOLE Athlete.
- MOVEMENT: get moving every hour to help blood sugar levels and digestion
- DIGESTION: eat the right foods for your type to balance your blood sugar, keep your gut healthy and to be full for hours.
- HYDRATION: Drink more clean water throughout the day as we are often thirsty instead of hungry. Hydrate before eating. Also avoid consuming excess caffeinated beverages for energy and alcoholic beverages.
- HAPPINESS: a happrateful person often eats less food – perhaps stressful eating is often unhappy person?
Blood sugar balance:
- Blood sugar imbalance leads to over production of the stress hormone CORTISOL release by the adrenal glands. The activation of the adrenal glands to release cortisol starts in the brain- Hypothalamus to Pituitary to the Adrenal Glands to release the hormone CORTISOL.
- The Cortisol Cascade =
- Out of control blood sugar levels from excessive intake of carbohydrates/sugar as well as chronic stress, can lead to insulin resistance which also leads to mineral deficiencies and compromised update of minerals into the cells.
- High insulin levels can block the pathways (Prostaglandin = PG1 pathway) for the prostaglandin anti-inflammatory production.
Elevated cortisol from chronic stress -> insulin resistance -> leads to
- Increased testosterone in women
- Increased estrogen in men
- Poor mineral absorption by the cells
- Inflammation issues as excess insulin blocks the PG1 pathways to anti-inflame
- Elevated blood pressure and cholesterol
- Mg deficiency leads to insulin resistance
- Optimal Mg levels are needed by over 300 processes in the body
- Type one and type two diabetes impact zinc homeostasis
- Zinc malabsorption is common due to lack of stomach acid
- Zinc is depleted by stress, eating refined carbohydrates, consuming coffee and other caffeinated beverages, alcohol, and sexual activity in men.
- Symptoms of zinc deficiency include poor memory, weak immune system, sleep problems (zinc needed to make melatonin), loss of appetite, brain fog, white spots on fingernails, slow wound healing and more.
- Helps normalize blood sugar levels
- Improves blood sugar utilization by cells-
- Increases the ability of insulin to bind to the cells via insulin signaling pathways
- Increases the number of insulin receptor sites on the cells
- Helps improve absorption and distributes nutrients in the food we eat from carbs, proteins, and fats
- Manganese deficiencies related to blood sugar dysregulation
- Low levels of manganese related to low insulin production in the pancreas
- Manganese supplementation helps restore pancreatic function
- Plays a role in fat and carbohydrate metabolism
- Involved in calcium absorption
- Improves blood sugar regulation
- More concentrated on the pancreas- organ responsible for producing insulin
- Pancreas produces a lot of enzymes and manganese helps optimize this function
- Assists the enzyme responsible for glucose metabolism
- May help blood sugar control in diabetes by improving insulin sensitivity and enhancing insulin function
- May enhance the effects of insulin and support carbohydrate/glucose metabolism
- May be a therapeutic mineral supplement for type 2 diabetics with sufficient insulin levels
- Chronic blood sugar dysregulation may lead to lower levels of copper
- Low levels of copper can decrease immune system and decreased ability to fight against free radicals/enemy invaders in the body
- Excessive copper is also common.
I would order a hair mineral analysis to determine which minerals are high, low and at optimal level before adding some minerals. Check out www.drlwilson.com for more information and resources on mineral analysis.