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What's up with Blood Sugar? · Mocktail Minutes

• 0:22
  Baylee: All right.
• 0:22
  Baylee: Hello everyone.
• 0:24
  Baylee: Welcome back to another episode of Mocktail Minutes.
• 0:27
  Baylee: This is Bailey.
• 0:28
  Brianna: And this is Brianna.
• 0:29
  Baylee: Every episode we're starting with a little mocktail drink, and this morning we're recording at a different time.
• 0:37
  Baylee: So it's actually my breakfast, and goes with our topic for the week.
• 0:42
  Baylee: So I'm doing a smoothie this morning.
• 0:44
  Baylee: I did it with a Aloha pre-made.
• 0:47
  Baylee: Shake.
• 0:48
  Baylee: Protein shake.
• 0:48
  Baylee: Yeah, protein shake.
• 0:50
  Baylee: And I did the mocha iced coffee flavor.
• 0:53
  Baylee: I think that's what it is.
• 0:53
  Baylee: It's like their iced coffee one.
• 0:55
  Baylee: Really tasty.
• 0:56
  Baylee: It's one of the best, pre-made.
• 0:59
  Baylee: shake drinks that I found that has quality ingredients, has 20 grams of protein.
• 1:04
  Baylee: So I did that in my smoothie.
• 1:06
  Baylee: Some banana, flaxseed, peanut butter, and collagen.
• 1:09
  Baylee: So that's my mocktail slash breakfast smoothie.
• 1:14
  Brianna: I like it.
• 1:15
  Brianna: That's smart.
• 1:15
  Brianna: I should have done a smoothie.
• 1:17
  Brianna: I'm just having, water with my faithful jigsaw electrolytes in there this morning.
• 1:23
  Brianna: I'm going for a girls' weekend to Austin, so I'm like, I need to hydrate.
• 1:28
  Baylee: Oh, absolutely.
• 1:29
  Brianna: Good.
• 1:30
  Brianna: So I'm hydrating and yeah, that's it.
• 1:33
  Brianna: But I think I'm gonna try to do like a protein drink or something next week cuz I keep getting questions on what's a good ready-made protein or like, what protein branch should I use?
• 1:42
  Brianna: So maybe I'll start trying
• 1:44
  Baylee: I like to use'em, especially for vacations and everything because there's something that you don't have to refrigerate.
• 1:50
  Baylee: You just bring'em with you.
• 1:52
  Baylee: So I like the Loha brand.
• 1:53
  Baylee: I like Happy Viking.
• 1:55
  Baylee: There's another one.
• 1:56
  Baylee: It starts with a K.
• 1:57
  Baylee: I actually found it in the airport when I was in Georgia.
• 1:59
  Baylee: I think it's like K, I don't remember.
• 2:02
  Baylee: It starts with a K.
• 2:03
  Baylee: It's like a plant-based protein shake.
• 2:05
  Baylee: That was pretty good.
• 2:06
  Brianna: yeah, I'm gonna try some out for you guys.
• 2:08
  Brianna: We'll get the name of the K one too.
• 2:10
  Baylee: Mm-hmm.
• 2:11
  Baylee: Yeah.
• 2:11
  Baylee: The name, the K one, they actually, they have that target too, so that could help
• 2:15
  Brianna: Oh, perfect.
• 2:15
  Baylee: the options maybe.
• 2:17
  Brianna: I'm always at Target, so
• 2:19
  Baylee: Yes.
• 2:20
  Baylee: And before we get into today's episode, you graduated,
• 2:25
  Brianna: I did, I graduated, I'm done.
• 2:30
  Brianna: I finished all my requirements for my internship, so now I just have to sit for the RD exam.
• 2:37
  Baylee: Yes.
• 2:37
  Baylee: The lovely exam that you studied for like weeks four.
• 2:42
  Brianna: That one.
• 2:42
  Brianna: So that's my goal.
• 2:43
  Brianna: Like these next couple weeks just only focus on studying and then go take it and be done with it.
• 2:49
  Baylee: So everyone send Brianna good study vibes.
• 2:52
  Baylee: Good.
• 2:52
  Baylee: test taking vibes.
• 2:55
  Brianna: I need it cuz I get test anxiety.
• 2:57
  Brianna: I get test anxiety.
• 2:58
  Brianna: So.
• 2:58
  Baylee: Me too.
• 2:59
  Baylee: And it is like a high stress situation because you go in there and you have to like get checked for everything.
• 3:05
  Baylee: You can't wear a hoodie, you can't have all these extra things.
• 3:09
  Baylee: I'm like, I get really cold, but Okay.
• 3:11
  Baylee: And for mine it was kind of during Covid still, so then they were extra cautious about everything.
• 3:17
  Baylee: Like your mask and
• 3:19
  Brianna: I care.
• 3:20
  Brianna: Breathe like stress.
• 3:22
  Brianna: Yeah.
• 3:23
  Baylee: a lot and it's very stressful and.
• 3:26
  Baylee: Yeah, good luck.
• 3:27
  Brianna: Thank you.
• 3:28
  Brianna: Yeah, I know.
• 3:29
  Brianna: I'm mentally preparing myself just for that.
• 3:31
  Brianna: Just for like how the testing environment is.
• 3:33
  Brianna: Cuz I've heard it's nerve-wracking, which
• 3:36
  Baylee: Yeah, just the environment and it's kind of like map testing on steroids,
• 3:42
  Brianna: mm-hmm.
• 3:43
  Baylee: I guess.
• 3:44
  Brianna: Yeah.
• 3:44
  Brianna: And it's on the computer and so you know right away if you passed, and I don't know if that's better or worse.
• 3:50
  Brianna: Okay, so what are we talking about today?
• 3:53
  Baylee: Yes, we're talking about, I think one of our favorite subjects to talk about blood sugar control.
• 3:59
  Baylee: And I guess this is our favorite, mainly because I think it's kind of a mis misconstrued, is that a good word for a topic where people are like, blood sugar control equals diabetes, or it has to do with people who have diabetes, but.
• 4:16
  Baylee: What I have really learned and all this information I've gathered, I think in the last two years, everyone needs to learn blood sugar balance.
• 4:25
  Brianna: Yes.
• 4:25
  Brianna: It's not just one of those things that, I mean, you're right, people think, oh, I don't need to worry about that cuz I don't have diabetes or I'm, you don't have gestational diabetes, or you know, I'm young, whatever.
• 4:35
  Brianna: But everybody can benefit from blood sugar balance and really, Having unmanaged blood sugar is really what can lead to, diabetes and stuff later on.
• 4:46
  Brianna: So you wanna be preventative about it just because, living with diabetes can be stressful, but also you feel so much better when you balance your blood sugar.
• 4:54
  Brianna: Like this is how you get your body to work optimally and to feel your best.
• 4:58
  Brianna: So like, that's like saying I don't need to drink water cuz I'm not dehydrated.
• 5:03
  Brianna: Well, like eventually you will eat, you know what I mean?
• 5:05
  Brianna: It's like, Yeah.
• 5:06
  Brianna: Everybody needs that
• 5:07
  Baylee: everyone needs to do it and.
• 5:09
  Baylee: As I had learned more about this, this is where I really started to adjust my meals and it really made so much of a difference because I was like, my boyfriend used to make fun of me.
• 5:19
  Baylee: He is like, you eat every two hours.
• 5:21
  Baylee: I'm like, I'm just hungry.
• 5:22
  Baylee: I don't know.
• 5:23
  Baylee: Like supposed to rev up your metabolism, I guess that's not true, by the way.
• 5:27
  Baylee: And so yeah, I was eating every two hours and I would always get into, I always called it my panic mode because I would get super hungry and then it was like, I couldn't function.
• 5:37
  Baylee: I could not think to just get through whatever I was trying to do because I would just get so hungry.
• 5:43
  Baylee: It was my blood sugar dropping and it wasn't like I was eating terrible food.
• 5:48
  Baylee: Like I would have a snack and it would be an apple or something like that.
• 5:52
  Baylee: It's not like bad food.
• 5:54
  Baylee: It was just my blood sugar.
• 5:55
  Baylee: So kind of getting into this more.
• 5:58
  Baylee: Your blood sugar levels if you're unsure of what exactly we're talking about here.
• 6:02
  Baylee: Blood sugar levels is basically the sugar that is just present in your blood and it's gonna be affected by.
• 6:10
  Baylee: Your food, you eat, your lifestyle, your hormones, your genetics, and the sugar.
• 6:16
  Baylee: It's going to be your primary fuel source for the body.
• 6:19
  Baylee: So it's gonna affect your brain, it's gonna affect your adrenals, your pancreas, your liver, energy, mood, hormones, heart, eyes, kidneys, and it's even gonna affect how we store fat.
• 6:30
  Baylee: So I think that's something that, it's a big turning point where we don't realize how much sugar like we need it.
• 6:38
  Baylee: But we can easily overdo it, and it really does affect so many different things in our body.
• 6:45
  Brianna: Yes.
• 6:46
  Brianna: And before going forward, just to clarify, cuz a lot of people will hear sugar and they automatically think, oh, this is just like added sugar, or it's sweets or, okay sugar is glucose, and glucose is introduced to your body by the foods we eat.
• 7:01
  Brianna: So carbohydrates mainly is.
• 7:03
  Brianna: You know, it turns into sugar in your body.
• 7:05
  Brianna: This is okay.
• 7:06
  Brianna: So before anybody like freaks out and they're like, oh my gosh, sugar, this is good.
• 7:11
  Brianna: Your brain needs it.
• 7:12
  Brianna: Your body, your body needs sugar to run.
• 7:14
  Brianna: That's your fuel source.
• 7:16
  Brianna: But we wanna help you guys know how to better manage it.
• 7:20
  Brianna: So before you check out and you're like, oh, I don't eat sugar.
• 7:23
  Brianna: So like, no big deal.
• 7:24
  Brianna: No.
• 7:25
  Brianna: Like sugar is.
• 7:26
  Brianna: Sugar
• 7:26
  Baylee: we all eat sugar and you should, because you would feel absolutely terrible if you didn't eat any sugar, and I'm honestly like not sure how you would eat enough all day long.
• 7:37
  Baylee: Like that would be really hard.
• 7:38
  Brianna: It would be hard because you actually need quite a bit of carbohydrates to function correctly.
• 7:43
  Brianna: So I don't know.
• 7:45
  Brianna: I don't know how people do it.
• 7:47
  Baylee: Yeah, so we're not absolutely, we're not saying like cut out sugar and we're not talking about just added sugar.
• 7:52
  Baylee: This is any type of carbohydrate.
• 7:54
  Baylee: This is your bread, your pasta, your rice, your quinoa, your apples, grapes, oranges.
• 7:58
  Baylee: There's carbs and vegetables and dairy and nuts and seeds like the carbs are found in a lot of places
• 8:03
  Brianna: Yes.
• 8:04
  Baylee: something like you can do to kind of.
• 8:06
  Baylee: Test this out is if you take a piece of bread and if you've ever chewed bread for a really like long time where it gets mushy and gross and slimy in your mouth, you can actually feel it almost gets sweeter.
• 8:17
  Baylee: Have you ever done that before?
• 8:18
  Brianna: I have, we did that in one of our food science, you know, thing like chew on this bread and you're like, ha.
• 8:25
  Brianna: And then yeah, you do, you taste, it starts to get like sweeter.
• 8:28
  Baylee: Mm-hmm.
• 8:28
  Baylee: Yeah, that's because like the bonds are breaking between the starches.
• 8:31
  Baylee: It's breaking down into that glucose.
• 8:34
  Baylee: It's broken down by amylase, which is an enzyme.
• 8:36
  Baylee: It's a, it's a whole normal process in the body and.
• 8:41
  Baylee: Something when we start talking about carbs.
• 8:43
  Baylee: Keto always comes up when I talk about this with anyone, so I do not recommend the keto diet.
• 8:50
  Baylee: This is not what I'm saying.
• 8:51
  Baylee: The keto diet, it is very low carb, so really anything under a hundred, I believe hundred grams of carbs is considered low carb, but with keto it's less than 50 grams of carbs for your day
• 9:07
  Brianna: which is very low.
• 9:09
  Baylee: Yes, and this is why people experience like keto flu when they start doing this type of diet because you are drastically decreasing the amount of carbs you're eating.
• 9:19
  Baylee: So then the carbs are your primary energy source.
• 9:22
  Baylee: So now you're gonna have a headache, brain fog, fatigue.
• 9:25
  Baylee: You're gonna be pretty irritable.
• 9:27
  Baylee: You might get a little nauseous, you're gonna have trouble sleeping.
• 9:30
  Baylee: Constipation, probably because there's fiber with a lot of your carbohydrate foods.
• 9:37
  Baylee: Muscle soreness.
• 9:38
  Baylee: You know, like we, we need some glycogen cravings.
• 9:41
  Baylee: Like lots of things can happen when we go keto.
• 9:44
  Baylee: It's a whole nother story.
• 9:46
  Baylee: We should probably do a whole episode on it.
• 9:48
  Brianna: You should.
• 9:48
  Brianna: And honestly, obviously not everything in the nutrition world is correct or up to date, like we know that.
• 9:55
  Brianna: But when you look at the leading cause of death in America, Good.
• 9:58
  Brianna: It's still heart disease, so I don't really understand why we're like, yeah, let's have a diet that's extremely high in fat
• 10:07
  Baylee: Hmm.
• 10:07
  Brianna: and low in carbs, so you can know your body's number one like choice for fuel.
• 10:10
  Brianna: Like it's just, and I think people are really protective over keto and I honestly think because it's hard, it's really freaking hard to do keto, so people want it to be right.
• 10:20
  Brianna: You know?
• 10:20
  Brianna: You don't want to like spin your wheels and do something that's really hard, but.
• 10:25
  Brianna: And not for it to work, but little background on keto.
• 10:28
  Brianna: It was literally created for children and people who have epilepsy.
• 10:32
  Brianna: So it was thought, okay, if we starve the brain, that will be less overactivity in the brain and people that have seizures will have less seizures, and it worked.
• 10:44
  Brianna: That should tell you right there, this is not a great way for you to be eating if you don't have epilepsy.
• 10:49
  Brianna: And if you do, I don't recommend that you do keto unless it's like, you know, under a supervision of a dietician and a doctor and all that, but it was literally created to starve your brain.
• 10:59
  Baylee: Yeah,
• 10:59
  Brianna: We don't need that.
• 11:01
  Brianna: We don't need to starve our brains.
• 11:03
  Baylee: And I actually, so when I was doing my internship, I was on like the keto, it wasn't a keto unit, it was like neuro disorders.
• 11:11
  Baylee: And she worked with a lot of pediatrics who had epilepsy.
• 11:14
  Baylee: So there was quite a few that were on the keto diet and it was helping.
• 11:18
  Baylee: So it was really cool to see that play out.
• 11:20
  Baylee: But with this keto diet, It's very hard to fall.
• 11:25
  Baylee: Like these kids were having to drink MCT oils or heavy cream like by themselves and it might sound great because you're like, oh, I can just eat bacon all day long.
• 11:37
  Baylee: That's not what the keto diet is.
• 11:38
  Baylee: It's very hard to actually do.
• 11:40
  Baylee: Yeah, we're gonna do a whole episode on this.
• 11:41
  Brianna: we are.
• 11:42
  Brianna: I think, yeah, now that we're like talking like we're gonna do it cause I have so much more to say on this topic.
• 11:46
  Brianna: So stay tuned for keto.
• 11:48
  Baylee: Yes.
• 11:49
  Baylee: But yeah, moving forward with the blood sugar, so like Brianna was saying, we need carbohydrates in our body.
• 11:54
  Baylee: It's a normal process to kind of explain this process.
• 11:58
  Baylee: So we're eating food, your food is gonna break down to glucose, like those carbohydrates are gonna break down a glucose.
• 12:05
  Baylee: And then when this happens, your pancreas is gonna release insulin.
• 12:09
  Baylee: So then that glucose can be kind of allowed into the cells to be used as energy.
• 12:15
  Baylee: But.
• 12:16
  Baylee: this process only happens so fast.
• 12:18
  Baylee: So kind of think of this as like an assembly line.
• 12:22
  Baylee: Like if you have someone who has to put, I don't know, the product on the conveyor belt to keep it moving, but the person behind them is just going super duper fast and just loading'em up.
• 12:33
  Baylee: That person who has to put the product on the belt is gonna get really behind their back's gonna hurt because they're going way too fast.
• 12:39
  Baylee: They're not moving properly, like,
• 12:41
  Brianna: Not gonna be as effective as a fit.
• 12:44
  Brianna: Yeah.
• 12:45
  Baylee: we're gonna get really bogged down.
• 12:47
  Baylee: So then if we have too much going on, that's when we have like a blood sugar spike.
• 12:51
  Baylee: Or if we're having a really, like a high carbohydrate meal or a car base meal, we're gonna have a blood sugar spike.
• 12:57
  Baylee: And then if we have a spike, we're also gonna have a drop.
• 13:00
  Baylee: So why does this matter?
• 13:01
  Baylee: Brianna, do you wanna touch on that?
• 13:03
  Brianna: Yes.
• 13:04
  Brianna: So this matters because that really high spike and then really low dip because your blood sugar does not return back to baseline.
• 13:12
  Brianna: So what happens when you're working really, really hard to get that sugar from the blood into your cells?
• 13:18
  Brianna: You don't return back to baseline.
• 13:20
  Brianna: Your insulin eventually catches up, does its job, and then you have a dip in blood sugar.
• 13:25
  Brianna: And those really high spikes and low dips are gonna affect your energy.
• 13:29
  Brianna: It's also gonna affect weight loss.
• 13:31
  Brianna: It's gonna affect focus, your appetite.
• 13:33
  Brianna: And it can even affect like, Other issues down the road.
• 13:36
  Brianna: So prolonged spikes and dips and whatever, and blood sugar can lead to issues with your heart.
• 13:41
  Brianna: Achie to kidney disease, you know, kidney problems, eye problems, basically.
• 13:44
  Brianna: Essentially we're talking about diabetes and insulin resistance, but.
• 13:49
  Brianna: The way that we eat is gonna really affect our energy.
• 13:52
  Brianna: And this is something that I think clients really see the benefit of eating a balance, like when they start to eat, like more balance, they see this instantly, oh my gosh, I have more energy.
• 14:02
  Brianna: I don't have those afternoon slumps.
• 14:04
  Brianna: I don't have these intense sugar cravings because you are balancing your blood sugar better, and you aren't having those up and downs.
• 14:13
  Brianna: So, our bodies, a lot of people, and this, I see this a lot.
• 14:16
  Brianna: A lot of people are like, I really just crave sugar all the time, or I crave sweets.
• 14:19
  Brianna: Like, what is this?
• 14:20
  Brianna: And when you're constantly doing that up and down, when your blood sugar dips, you are gonna have more sugar cravings.
• 14:28
  Brianna: Because it sends off this alert in your body, oh my gosh.
• 14:31
  Brianna: Hey, we need energy.
• 14:32
  Brianna: Our blood sugar is too low.
• 14:33
  Brianna: Our body is at Goldilocks.
• 14:34
  Brianna: It wants to be perfect.
• 14:35
  Brianna: It's gonna start panicking.
• 14:37
  Brianna: And the quickest way for your blood sugar to rise back up is to have sugar.
• 14:43
  Brianna: So if you dip below, your body's gonna freak out and be like, oh my gosh, gimme sugar.
• 14:47
  Brianna: I need energy, I need to survive.
• 14:49
  Brianna: And then you're gonna have those cravings.
• 14:51
  Brianna: And then so you're gonna have more sugar or more carbohydrates or more food, and then you're gonna be on this rollercoaster all day.
• 14:57
  Brianna: So you're gonna be high, and then you're gonna come down, and then you're gonna eat a bunch more so that you, your body will be happy, but then you're gonna spike it again and it's this rollercoaster and eventually you just feel like crap.
• 15:06
  Baylee: Yes, and think about this too.
• 15:08
  Baylee: We're usually not just craving.
• 15:10
  Baylee: A chicken leg or
• 15:12
  Brianna: Yeah.
• 15:13
  Brianna: Now, now it goes.
• 15:14
  Brianna: Yeah.
• 15:15
  Baylee: We're not craving chicken legs or anything like that because our brain knows that when our blood sugar's dropping, we need more energy.
• 15:21
  Baylee: We're
• 15:21
  Brianna: Yeah, protein isn't gonna give us a ton of glucose
• 15:24
  Baylee: Yes.
• 15:25
  Brianna: that moment.
• 15:25
  Brianna: it's gonna be cookies, it's gonna be pastries, you know, it's gonna be soda chips, it's gonna be, I don't know, think of anything like really carbohydrate eat and then I think that's where people really start to make a connection of like, oh my gosh, carbohydrates are so bad and I just have no control over them and I eat too much of them, and I just need to cut them all out.
• 15:46
  Brianna: And then eventually they have the same issue.
• 15:48
  Brianna: Because if you do not eat enough carbohydrates, your body will compensate and create more glucose.
• 15:53
  Brianna: So either way it's
• 15:55
  Baylee: more.
• 15:56
  Brianna: Yeah, it's gonna be begging for more and it's, you're just gonna feel like crap.
• 16:00
  Brianna: So don't be scared of carbs, but also there's a way that you can balance your blood sugar and feel good and not be on this rollercoaster all day.
• 16:08
  Brianna: So tell us how we do that.
• 16:10
  Baylee: So how we're gonna do this is.
• 16:13
  Baylee: Thinking about the food first.
• 16:15
  Baylee: So I'll give you like two little food takeaways.
• 16:17
  Baylee: Number one, no naked carbs.
• 16:20
  Baylee: Now this does not mean all the time, and we teach you more about this, like if you work with us, but in general, no naked carbs.
• 16:27
  Baylee: You wanna combine those with protein, fat and then prioritize these high fiber carbs.
• 16:32
  Baylee: So to break this down, protein is going to be your eggs, fish, meat, poultry.
• 16:38
  Baylee: That's your protein.
• 16:39
  Baylee: You're fat, and we wanna do like high omega-3 s.
• 16:42
  Baylee: Those are gonna be really great to include in your diet.
• 16:44
  Baylee: So like olive oil, nuts, avocado, we can do cheese.
• 16:48
  Baylee: Any types of these.
• 16:50
  Baylee: Fats are gonna be helpful.
• 16:52
  Baylee: And then when we're thinking about high fiber carbs, this is gonna be your fruits, your vegetables beans, lentils, whole grains.
• 16:59
  Baylee: And then we kind of have like bonus items like chia seeds and flax seeds.
• 17:03
  Baylee: So doing these type of food combos, not just doing carbs by themselves, are really gonna help with that blood sugar control.
• 17:09
  Baylee: And that's really what people see when they're like, Oh my gosh, I'm not hungry all day long.
• 17:14
  Baylee: Is having these types of combos and then I think the second thing would be having consistent meals just so your body kind of learns to expect when to have food.
• 17:25
  Baylee: If we're having breakfast one morning at like.
• 17:28
  Baylee: 6:00 AM and then it's like 10:00 AM and then nine 15 we're kind of all over the place and maybe we skip lunch one day.
• 17:36
  Baylee: Our body's not gonna learn what to expect, so we need to kind of give it a heads up, like, Hey, you can count on me to give you some food.
• 17:41
  Brianna: Yeah, don't panic.
• 17:43
  Brianna: I'm gonna consistently fuel you.
• 17:44
  Brianna: Our bodies really like that.
• 17:46
  Brianna: That's what it likes.
• 17:47
  Brianna: So, you know, that's my other problem with people.
• 17:49
  Brianna: Dieting is like, you're freaking your body out more food isn't the problem, it's how you're eating food.
• 17:56
  Brianna: And probably the lack of enough food, to be honest.
• 18:00
  Baylee: Mm-hmm.
• 18:01
  Baylee: Yes.
• 18:02
  Brianna: And then going like beyond the food.
• 18:03
  Brianna: So something like daily movement, you know walks are fantastic.
• 18:08
  Brianna: So anything that can help your muscles and your like body really just utilize the glucose that you have in it.
• 18:16
  Brianna: This is.
• 18:17
  Brianna: Honestly, so different for everyone.
• 18:20
  Brianna: But walking and strength training are both gonna be a really good way to help you have better blood sugar management.
• 18:27
  Brianna: In fact, when we do strength training, we actually increase the number of receptors on the cell, the muscle cell that brings in glucose.
• 18:36
  Brianna: So you're actually being more effective at bringing that glucose in, using it, storing it, whatever you need.
• 18:42
  Baylee: Well, with that being Said too, so kind of think about the insulin receptors and everything.
• 18:48
  Baylee: So we also have insulin sensitivity that we wanna think about, and when we bring this up, this is basically how your body listens and communicates with insulin.
• 18:57
  Baylee: So we want our bodies to be sensitive because then it's going to react to this blood sugar and it's going to shuffle that sugar to where it needs to go.
• 19:06
  Baylee: It's gonna go to work.
• 19:07
  Baylee: And kind of think about that as like a sensitive person.
• 19:10
  Baylee: You're going to react to more things, you're gonna react more quickly.
• 19:14
  Baylee: But if your blood sugar levels are just always all over the place, insulin becomes less responsive and therefore less effective.
• 19:23
  Baylee: So something nothing about there.
• 19:26
  Brianna: You want it to work effectively, you don't want it to constantly be in a state of chaos.
• 19:30
  Brianna: Another thing that really helps with this is sleep.
• 19:33
  Brianna: So getting at least seven hours of sleep, if you are you know, post-menopause, this is gonna be like a non-negotiable, seven to eight hours at least.
• 19:43
  Brianna: So this just helps again, with that insulin sensitivity we have less blood sugar control on days that we have gotten less sleep.
• 19:52
  Brianna: So the less sleep you get, the worst blood sugar management you have, it's just all over the place.
• 19:57
  Brianna: So sleep is something that you can do right now to like improve your blood sugar
• 20:02
  Baylee: And you have less blood sugar control because you become less insulin sensitive.
• 20:07
  Brianna: Yep.
• 20:07
  Brianna: And then lastly, and this is a big one, and I know Cara talks about this a lot, but manage daily stressors.
• 20:13
  Brianna: So this has to do with cortisol, which again, we're gonna dive into, so I won't touch too much on that.
• 20:18
  Brianna: But managing your stress can drastically help with your blood sugar management.
• 20:23
  Brianna: So it's not just food.
• 20:24
  Brianna: And I think that's another common misconception and I see it all the time, like in the hospital, when you know you're giving like diabetes education, it's only food.
• 20:33
  Brianna: It's like food, food, food, food, food.
• 20:35
  Brianna: And really there's so many other things that you could do that impact your blood sugar.
• 20:40
  Brianna: So yeah, so signs, if you're like listening and you're like, okay, am I properly managing my blood sugar?
• 20:45
  Brianna: Like, what's going on?
• 20:46
  Brianna: So signs of imbalanced blood sugar would be.
• 20:49
  Brianna: Irritable, that hangry feeling.
• 20:51
  Brianna: And we all know what that's like.
• 20:53
  Brianna: Like I'm hangry.
• 20:54
  Brianna: I need food now.
• 20:55
  Brianna: Basically that constant craving for carbs specifically not being able to focus blurry vision, lightheaded fatigue hormone imbalance, and then weight loss.
• 21:07
  Brianna: Resistance.
• 21:07
  Brianna: So this is a big one.
• 21:09
  Brianna: If you're someone who's maybe been dieting for a really long time and working out and you're like, I'm dieting, I'm working out.
• 21:15
  Brianna: I'm doing all the right things, and you're having a lot of weight loss resistance, your blood sugar is probably a major reason for that.
• 21:21
  Baylee: This is what I find with my clients that come to me.
• 21:24
  Baylee: They're like, I eat really well, but I still can't lose weight.
• 21:28
  Baylee: It's a lot of times because it's that blood sugar balance and they're not eating enough protein because I.
• 21:34
  Baylee: Yes, eating your fruits and vegetables is amazing, but if you are only eating fruits and vegetables, we're missing out on that a lot of times and we're missing out on protein.
• 21:43
  Baylee: So we really need to have all these components.
• 21:46
  Baylee: And so talking about this, I actually read, I don't know where I read it from.
• 21:50
  Baylee: I read it somewhere that restaurants started serving bread as like the free appetizer because it bumps your blood sugar, it gives it that spike.
• 22:03
  Baylee: So then you have your meal.
• 22:04
  Baylee: And then I guess like the theory was that when your blood sugar's decreasing, your body's gonna be like, Ooh.
• 22:09
  Baylee: And now I really want desserts.
• 22:11
  Baylee: So it's supposed to like drive dessert sales.
• 22:13
  Baylee: It's like interesting.
• 22:15
  Brianna: a bad marketing, you know, like how, or not marketing, but how do we drive up sales?
• 22:21
  Brianna: Like, you know what I think about it actually that's, that's a, that's very interesting.
• 22:25
  Brianna: I, I wanna know where you read that cuz I wanna read whatever
• 22:28
  Baylee: I wanna know where I read that.
• 22:31
  Brianna: No, and this is, yeah, I love that you brought up like, okay, you need to be eating other stuff because I see this so much, women, especially and men, but I work with mostly women, their go-to is like, I must be eating too much.
• 22:46
  Brianna: That's what the problem is.
• 22:48
  Brianna: I'm eating too much.
• 22:49
  Brianna: And if you're listening to this and you're like, okay, that's me.
• 22:51
  Brianna: I'm eating too much.
• 22:52
  Brianna: You're probably not, you're probably eating unbalanced.
• 22:55
  Brianna: And so I would kind of challenge you to like, look at your next meal and see if you have a good source of protein on your plate.
• 23:02
  Brianna: See if you have fiber on your plate.
• 23:04
  Brianna: See if you have a little bit of like a high fiber starchy carb on your plate, like what do you, you know, you.
• 23:09
  Brianna: You have fat on your plate, make sure you're eating balanced because I promised you like nine times outta 10, you are not eating too much.
• 23:17
  Brianna: You're probably not eating enough, or you're missing out on a whole component of a meal.
• 23:22
  Brianna: You know, every meal should be balanced, and obviously you're not gonna eat perfectly a hundred percent of the time.
• 23:27
  Brianna: There's gonna be plenty of times where your meal is unbalanced, but.
• 23:30
  Brianna: Really striving to be consistent with that, those balanced plates.
• 23:34
  Brianna: It's gonna really help you feel your best and you'll be surprised how much food you actually need.
• 23:41
  Baylee: Yes.
• 23:41
  Baylee: Oh, that reminds me, so last episode I mentioned that I would track my.
• 23:46
  Baylee: Of calories and everything for you guys because I get all the questions.
• 23:51
  Baylee: I was right.
• 23:52
  Baylee: So I did it for one day this week and I ate like 1900 calories that day and it was terrible.
• 24:00
  Baylee: I hated doing it.
• 24:01
  Baylee: It was so time consuming just to put everything in there and I was like, Ugh, doing it for you guys, so you're welcome.
• 24:07
  Baylee: But yeah, I eat 1900 calories.
• 24:10
  Baylee: It was an average day for me.
• 24:12
  Baylee: And it was actually cool too to kind of be like, okay, yeah, I am hitting my protein.
• 24:16
  Baylee: I am hitting my fiber goals and everything else.
• 24:19
  Baylee: So I mean, that was nice to see.
• 24:21
  Baylee: I was like, oh yeah, I am doing what I thought.
• 24:24
  Baylee: So yes, I did do it for you guys.
• 24:27
  Brianna: And you probably felt great.
• 24:28
  Brianna: And that's, that's the thing is women are constantly just like torturing themselves for needing to eat.
• 24:34
  Brianna: And I can't tell you how many clients I've worked with, I mean, in metabolism, make over of course.
• 24:39
  Brianna: But I really see it when I work with one-on-one.
• 24:41
  Brianna: Women are like, I'm eating more food than I've ever ate in my life, and I'm actually losing weight and I feel really good.
• 24:46
  Brianna: And I'm like, yes, that's it.
• 24:48
  Brianna: You know?
• 24:49
  Brianna: So don't be scared to eat.
• 24:52
  Brianna: Try to balance your plate and this is something that both Bailey and I can help you with.
• 24:56
  Brianna: I mean, whether you do Metabolism Makeover or you work with us one-on-one, like this is something that we focus a lot on because it is so individualized.
• 25:04
  Brianna: You know, we're not gonna be like, oh, here's your calorie, like count and don't go over this and do that.
• 25:10
  Brianna: No, we're gonna be like, Hey, let's look at your meals.
• 25:13
  Brianna: Let's identify what you need.
• 25:14
  Brianna: Are you feeling yourself correctly?
• 25:16
  Brianna: Because when you do, you're gonna have better blood sugar management and then everything else kind of follows.
• 25:21
  Brianna: So I like to say like blood sugar is like your foundation for almost anything.
• 25:25
  Brianna: It's your foundation for gut health, for hormone health, for, you know, sl.
• 25:30
  Brianna: Yeah, it's literally, it affects everything.
• 25:33
  Brianna: So if you can manage your blood sugar, everything else will be much easier to do and you'll just feel better doing it hands down.
• 25:41
  Baylee: Yes.
• 25:42
  Baylee: So we left you with like five key takeaways, tips that you can use and literally start today or tomorrow for some of'em.
• 25:51
  Baylee: Getting protein on your plate, getting fat on your plate, high fiber carbs, have consistent meal times.
• 25:58
  Baylee: See where you can add in some movement to your day.
• 26:00
  Baylee: Get to bed.
• 26:02
  Baylee: We hear, we hear that all the time, but like, seriously, sleep is so important.
• 26:06
  Baylee: Sleep and breakfast are very important in my world.
• 26:10
  Baylee: And then,
• 26:11
  Brianna: focus on that.
• 26:12
  Baylee: yes, sleep and breakfast.
• 26:14
  Baylee: Just focus on that for a while and it'll make so much of a difference.
• 26:17
  Baylee: I should do like, A competition or like a challenge that we just look at sleep and breakfast and We'll, that's a good idea.
• 26:24
  Brianna: that'd be fun.
• 26:26
  Baylee: Okay.
• 26:27
  Baylee: I'm gonna think about that.
• 26:27
  Brianna: how much better do you feel after this amount of time than just doing those two things?
• 26:33
  Baylee: Okay.
• 26:34
  Baylee: Stay tuned.
• 26:34
  Baylee: I'm gonna put that in the words, I'm gonna add it to my to-do list because.
• 26:38
  Baylee: This is who I am as a person.
• 26:39
  Baylee: I just like to add things to my to-do list.
• 26:41
  Baylee: It makes me feel better when I have all these things to do, which is not a great thing.
• 26:44
  Baylee: Don't follow that.
• 26:45
  Baylee: It means that I'm avoiding other things in my life.
• 26:47
  Brianna: Yeah, so manage your stress.
• 26:50
  Brianna: That would be the last one.
• 26:52
  Brianna: Maybe don't do what Bailey does.
• 26:53
  Brianna: I do the same thing too, though.
• 26:54
  Brianna: I always have like a list and then I feel so good when I cross it off, but I feel like I have to add something to it when I cross it off.
• 27:00
  Brianna: Which again, don't follow that.
• 27:01
  Brianna: That's
• 27:02
  Baylee: We're a work in
• 27:03
  Brianna: sure.
• 27:03
  Brianna: Like if Lindsay were to hear this, she'd be like, what are you guys doing?
• 27:07
  Baylee: Yep, a hundred percent.
• 27:08
  Brianna: I know.
• 27:09
  Baylee: And then also with my to-do list, if it wasn't on my list, but I did do it, I will write it down and then cross it off cuz it feels really nice.
• 27:18
  Brianna: So it feels so gra, I feel so gratifying.
• 27:21
  Brianna: I love it.
• 27:21
  Brianna: But yes, so you guys tried these five tips and then also this week we have a bonus episode about wearing a continuous glucose monitor and questions that you guys submitted about that.
• 27:31
  Brianna: And we have a guest speaker that's gonna come on and specifically talk about.
• 27:35
  Brianna: A CGM and like this is what she does every day.
• 27:37
  Brianna: So I'm really excited for you guys to hear about that.
• 27:39
  Baylee: Yeah, it'll be a very helpful episode, so check it out after you listen to this one.
• 27:44
  Baylee: I would say listen to this one first.
• 27:46
  Baylee: I mean, I guess you, if you are listening to this one right now, you are listening to it
• 27:51
  Brianna: And if you're listening to it second,
• 27:53
  Baylee: Well,
• 27:53
  Brianna: maybe you're like, yeah, you're like, oh, it probably wouldn't mean more sense.
• 27:56
  Brianna: Whatever.
• 27:57
  Baylee: But yeah, we have a bonus episode this week and then next week we are jumping into cortisol and belly fat.
• 28:05
  Baylee: So you guys are gonna love it.
• 28:08
  Baylee: I say this, we say this about every episode, but.
• 28:11
  Brianna: Yeah,
• 28:12
  Baylee: We're we're talking about what you guys wanna talk about,
• 28:15
  Brianna: Yeah, these are the questions we're tackling things that we hear all the time.
• 28:19
  Brianna: So I know somebody listening is like, yes, this is my question, or I have this issue, or Hey, that might be me.
• 28:24
  Brianna: So feel free to reach out to us if we haven't touched on something that you really wanna know about because we are here for you.
• 28:30
  Baylee: Yes.
• 28:31
  Baylee: All right, everybody.
• 28:32
  Baylee: Have a great rest of your week.
• 28:34
  Baylee: You're listening.
• 28:35
  Baylee: Then it's Thursday if you're listening to the release day.
• 28:39
  Baylee: So one more day till Friday and I hope everyone has a great weekend too.
• 28:43
  Brianna: Yes.
• 28:43
  Brianna: We'll see you guys later.
• 28:44
  Baylee: Bye everyone.