A common phenomenon people observe as they age is that over time, their blood lipids such as cholesterol and triglycerides, their blood pressure, and their blood sugar levels increase steadily. However, this development is not inevitable. In this blog post, we will discuss what we have termed the insulin resistance syndrome, an accumulation of cardiometabolic risk factors that often emerge together, and its root causes.
Insulin resistance is a key factor underlying the development of type 2 diabetes, and also a risk factor for several other chronic conditions, including heart disease, stroke, and several types of cancer. Insulin resistance does not have a single cause, but can be triggered by numerous factors. And understanding why someone is insulin resistant is the first step to reversing insulin resistance. In this blog post, we are discussing the sixteen top causes of insulin resistance.
In this blog post, we will thoroughly review the personal fat threshold hypothesis, how fat tissue works and what happens inside the body when fat can no longer be safely stored.
Insulin resistance is a common phenomenon, and not just in people with diabetes or prediabetes. In this blog post, we will discuss reasons for measuring insulin resistance, who should get tested, which lab test makes the most sense, and how lab results can be interpreted.
Blood Sugar Spikes, Reactive Hypoglycemia, and How to Avoid Them: An Interview With Dr. Penny Figtree
A conversation with Penny Figtree MD about her personal experiences with blood sugar spikes and reactive hypoglycemia.
Blood sugar spikes are increases in blood sugar to 180 mg/dL (10 mmol/L) or higher after a meal that are very common in people with diabetes or prediabetes, but also occur in those without diabetes or prediabetes. In this blog post, I am discussing six evidence-based dietary strategies that lower the blood sugar response after a meal and help avoid blood sugar spikes, all without reducing total carbohydrate intake.
In this blog post, I am reviewing and critiquing the recently published study linking the sugar-substitute erythritol to an increased risk of heart disease and stroke.
This blog post explores the question of whether regular blood sugar spikes exceeding 200 mg/dL in people with otherwise normal glucose tolerance are a sign of early glucose intolerance not captured by standardized clinical testing, or whether such spikes are the normal result of eating highly glycemic foods even in the healthiest people.
Blood sugar levels rise after a meal rich in carbohydrates. However, not all carbs are created equal when it comes to the blood sugar response they trigger. These differences are captured in the glycemic index and the glycemic load, two measures that can help us avoid excessive blood sugar spikes after a meal. This blog post discusses what the glycemic index and the glycemic load are, how they are determined, and reviews the glycemic index and glycemic load values of many common foods.
Continuous glucose monitors, or CGMs, have become a very popular tool, both for people with diabetes and those who want to optimize their health. In this blog post, we are providing guidance on how best to use a CGM to maximize its health benefit.
More than 1 billion people are affected by diabetes mellitus worldwide, and that number is estimated to increase by another 50% in the next few decades. In this blog post, we are discussing how our bodies regulate blood sugar levels, what goes wrong in this process when we develop diabetes, and how diabetes is clinically diagnosed.
A large portion of the health and nutrition information online consists of anecdotes, personal accounts of health benefits experienced in response to a change in diet. In this blog post, we are discussing five reasons why such anecdotes should be considered very low-level evidence.
In a recent blog post about the Global Nutrition Transition, we discussed that the transition towards ultra-processed foods is strongly and consistently associated with increased rates of obesity in populations all around the world. We are expanding on this discussion in this post by sharing evidence that ultra-processed foods are not just associated with higher calorie intake and body weight, but may actually cause overeating and weight gain. We are also discussing concrete steps – based on this research – that may prevent overeating and weight gain.
A new randomized controlled clinical trial has been published in the New England Journal of Medicine that describes the impact of 8-hour time-restricted eating on weight loss in the context of a calorie-restricted diet. This blog post summarizes what time-restricted eating is, outlines the animal experiments that initially suggested that time-restricted eating could be a valuable tool for weight loss, and reviews the data from the new as well as older trials.
Can we prevent or even reverse chronic diseases such as type 2 diabetes or heart disease by changing our diet? In this blog post, we will take a look at a few studies that have put that question to the test.
In this blog post, we will take a close look at the emergence of what is often called the twin epidemics of obesity and type 2 diabetes. This twin epidemic has been taking place all over the world over the last 30-40 years, and it is still getting worse. We will examine the changes in diet that have occurred during this same time frame in several different affected populations. We will see some patterns emerge of specific changes in the diets of these populations that have almost certainly played a major role in the massive changes in body weights and metabolic health.
In this blog post, we’ll be looking at an issue that – in my opinion – should be taking much more a center stage in the discussion of nutrition and health: micronutrient deficiencies!
In this article, I am introducing this blog and associated YouTube channel, and talk about what has motivated me to create this platform.