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Subscribe to my YouTube Channel Cassie—widely known as Dietitian Cassie—is a Registered, Licensed Dietitian as well as Lead Health Coach and founder of Healthy Simple Life — a team of dietitians and personal trainers who provide real food and evidence-based nutrition and fitness coaching online, over the phone and at corporate or community classes. Hey everyone, we are here with Dietitian Cassie. She is a Registered Dietitian as well as a lead health coach and founder of Healthy Simple Life, a team of dietitians and personal trainers who provide real food and evidence-based nutrition and fitness coaching online, over the phone and at corporate or community classes. They help people find freedom from diets and chronic health conditions through the power of real food so that they can live their life to the fullest. Dietitian Cassie and her team are passionate about debunking diet rumors, myths and fads, while teaching people how to eat real foods in balance to help them feel their best. Thank you so much for coming on the show today. I asked my community. We want to talk about blood sugar. Who do you want to chat about it, and everyone said you. They want you to talk about blood sugar and low carbohydrate living and how that relates to high fat and what our insulin is doing. We are ready to chat. This is really right up my alley, especially because throughout all my schooling to be a dietitian I was taught the conventional nutrition approaches. Low fat is healthy and we need to count calories for weight loss and eat Cheerios and oatmeal and margarine for heart disease and make sure people who have Type 2 Diabetes get enough carbohydrates, which just boggles my mind. All of this is just so different than what I teach now. This was really frustrating for me personally, because I embraced what I was learning, trying to be the best dietitian student I could be, and I felt awful. I had compelling cravings. I found it difficult to focus, yet I was eating a diet rich in whole grains and soy milk and low-end fat and no red meat and really low in calories. It was really like an overnight transition. I just felt amazing. It never made sense to me to be eating all these processed high-carbohydrate, high-sugar foods, which are pushed on us from every angle today, and it made so much more sense to me to eat real food. This is a lifestyle. The exciting thing and empowering thing about that is you get to decide. Every day we see the healing power of real food and watch our clients take these small steps that just provide huge changes in their life. Is that the same as blood sugar? What is blood glucose? Basically, any carbohydrate that you eat, this is the normal blood sugar response or blood glucose response. You can use those words interchangeably. We think of those as carbohydrates. All of that turns into sugar in the bloodstream. Then that glucose stimulates the production of insulin by your pancreas. Your pancreas secretes insulin. Insulin is also known as our fat-storage hormone, so you can gain weight. I know that a lot of people have heard insulin, when insulin is about your body. Insulin is known as that fat-storing hormone, and glucagon is known as that fat-burning hormone. Glucagon is what you want to be your best friend; right? We all want glucagon. We can burn fat. Some people can tolerate carbohydrates better than other people. Riding a roller coaster is fun; right? A lot of people like to ride a roller coaster. We get mood swings. We get intense sugar cravings. We have a tough time focusing. When you add in healthy fat, this is where it comes in for your community. Yeah, we love fat. Is that fair to say? Yeah, that is fair to say. Fat is really the best buffer for carbohydrates. My approach is, I call it PFC-balanced eating. Fat is the best buffer for carbohydrates. Fat actually slows the absorption and the assimilation of carbohydrates into our bloodstream, and that makes them last longer instead of those spikes and drops. It promotes blood sugar stabilization. The problem with eating any carbohydrate without fat is when you just turn it into straight sugar it spikes your blood sugar level, and then what happens? They drop shortly after, and what do we crave? What do we crave? The vending machine calls my name. You get in that nasty loop of [crosstalk With insulin, we hear of insulin resistance and insulin sensitivity. What are the differences between those two? You want to be sensitive to insulin, because insulin resistance is what happens when your cells are exposed to too much insulin too often, because those blood sugar levels are constantly elevated following that standard American diet. Then your cells become desensitized and stop responding to insulin, so you want it to be insulin-sensitive. That would be the positive term. Being insulin-resistant is what happens. They no longer respond to insulin. The good news is your cells can, they can actually regain their sensitivity if you give them a break, from not exposing them to so much insulin. If you go backwards, okay, well, what caused the need for the insulin in the first place; right? Fat is really healing too. When you hit a certain number, all of a sudden you have Type 2 Diabetes. Weight gain, being tired all the time. Hormonal imbalance can tie into that. People can tolerate more carbohydrates than others. Triglycerides are kind of a good way to measure that. We look for triglycerides that are close to We definitely want them under I use that in my own practice too. I chatted with Jimmy about this a couple of months ago when we did an interview about low-carb high-fat keto people, and they notice that their blood glucose levels increase in the morning. Do you know anything about this? Have you seen this, when people start eating this way for, I would say probably four to six months, high-fat, low-carbohydrate, keto, in the morning their blood glucose levels are pretty high, and then as soon as they start eating, it gets lower and lower and lower throughout the day. I think that that can just happen as a result of that. The body does interesting things. Even with our clients when they come to us just for weight loss and we set them up with a certain way of eating, our PFC-balanced eating regimen and we try to focus on whatever their issues are, hormones, thyroid. We heal from the inside out. Sometimes people can actually gain a couple pounds before they lose It is interesting, some of the things that can happen. I campaigned the Healthful Pursuit community with a bunch of random questions about blood sugar, so … Cassie: I love random questions. You know, everything can affect blood sugar surprisingly. Does high cortisol affect blood sugar? Could their stress level affect their blood sugar? Cortisol raises your blood sugar levels. I just made that connection when I was saying that out loud. Your hormones play a huge role in your metabolism and your weight and even your blood sugars. Cortisol is definitely a pretty big hormonal player in this game of blood sugar stabilization, and it can definitely increase your blood sugar level. Is that usually because your body needs a certain amount of carbohydrates in order to function? I would think that it can be hard. Change is hard on your body, and I do think that we do need some carbohydrate. Sometimes people walk away and they just stop eating carbs, and that can be a big shock to your body, which is probably what could cause that increase in cortisol levels, because your body is so stressed, and that cortisol is your stress hormone. I believe that cortisol will break down the muscle to convert it into glucose. Yeah, it can do … They can do something.
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