Episode Transcript
[00:00:00] You are listening to a special episode of Better Blood Sugars with Delaine MD welcome to Better Blood Sugars with Delaine MD where you can learn strategies to lower your blood sugars and improve your overall health. I'm your host, Dr. Delaine Vaughn. Ladies, if you know you're capable of doing badass things at work and for your family, but you're confused and frustrated with why you can't seem to stop eating the chocolate cake, this podcast is for you. Let's so let's talk.
[00:00:26] Hey there and welcome to the podcast.
[00:00:31] I'm glad you're here and I'm glad you're taking some time for you and your health. And as always, I feel really privileged that you're spending this time with me today.
[00:00:39] I am basically putting this podcast out for kind of housekeeping and kind of some announcements about the direction that this podcast is headed. So it is the Tuesday after Memorial Day, and usually I drop the podcast. I put the podcasts up on Mondays or Sunday night or Monday morning, depending on the week and when I get it posted. So this is Tuesday.
[00:01:08] There was not anything posted on Sunday or Monday.
[00:01:12] So I want to talk a little bit about the direction this podcast is going. Before I do, I want to talk about the warning that I always give for people listening who have diabetes and are medicated for their diabetes to let them know that if they make the changes, the dietary changes that I recommend in this podcast in these episodes that you're gonna need to be really careful with the meds you're taking. So what you really need to do is contact the provider who has prescribed the meds that you're taking and ask them how they want you to share your blood sugar logs with them. And then you ask them how they are gonna share med changes with you you have been medicated with because of how you've eaten in the past. And if you change the way you eat and the way you live your life, those meds are going to need to change as well. If they don't, you're going to get really sick. The kind of sick that looks like an emergency room visit, a hospitalization, and possibly even death. And that's not why you're making these changes. So I need to really emphasize to you the importance to calling your provider that has prescribed those meds and ask them how you guys are going to set up a line of communication so that they can tell you when you need to be changing your meds and decreasing your meds so you can stay safe.
[00:02:28] So moving forward, this podcast is really going to be focused more on healthy living and is probably going to be posted less frequently. I feel like the better blood sugars is straightforward and there are, you know, four tenants that I really emphasize in improving your blood sugars and that works for most people to start seeing better blood sugars.
[00:02:55] And I feel like there's not a lot of new information out there regarding that. And so in order to keep it more intriguing, I want to move to kind of generally how to start living healthy in a natural way, in a non medicated way. My philosophy is we did not become the dominant species on this planet by all of us being destined to be ill in our middle age and need medications.
[00:03:22] We did not become the dominant species on this planet driving cars, flying airplanes and using, using, you know, technology that connects all corners of the world because we were missing the pharmaceutical industry's input in our life to make us live longer. That's not how we got to be the most prevalent species on this planet. So, and I should take that back, we're not the most prevalent species on this planet, but we do seem to have the greatest impact on this planet and it didn't happen because we were all destined to be sick. I really truly believe there is a way to live healthy, that the ideal way to do it, the healthiest way to do it, is to really be out from under medications in the pharmaceutical industry and needing to rely on something man made for us to live healthy lives. And so that's really what I want to move this podcast into.
[00:04:18] How do we start living healthy naturally? How do we start to create health and longevity and vitality in using strategies that do not rely on meds, do not rely on man made technologies?
[00:04:33] The better blood sugars are really very straightforward. There are four strategies to this. I have done podcasts ad nauseum about how to do that. So the first thing I want to review these things. There's not going to be a lot of new information here, but I want to review them just to make sure to one last time drive it home. And honestly, it won't be the last time. There will probably be other podcasts that relate to this, but one, we have to start eating food that aligns with our biology. The biology that we have today was built on food that was around pre modern.
[00:05:09] What I mean by pre modern is before the modern version of the human existence was here.
[00:05:15] Our biology developed based on the lifestyle of the pre modern human.
[00:05:20] So There was no TVs, there were no cars, there were no food manufacturers, there were no Grocery stores, there was really even like agriculture, like wasn't happening in the time that our biology formed. And what that means is our biology really matches that pre modern food availability and the way the human being lived. And we also need to match that. So the foods that we consume really should have been on the earth somewhere in some form 10,000, 20, 30, 100,000 years ago in the pre modern times.
[00:05:56] So certainly more than three or five thousand years ago, way back in the day. The food that we consumed then matches the biology that developed then. Those are the sorts of foods we probably need to be consuming now if we want to match our biology. I've said this before in the podcast that diabetes, we want to say it's our genes, it runs in my family. And I want to offer to you that there is nothing wrong with your human body developing diabetes.
[00:06:27] It develops that way because diabetes develops because you're feeding the human body food that the human body has never been meant to eat.
[00:06:39] It was not designed, it wasn't evolved, whatever words you want to use, that is not the way the human body is meant to eat. And the natural outcome of that is diabetes and insulin resistance and chronic disease.
[00:06:55] So cutting processed foods, eating whole foods that are in their natural form, that is the number one, probably the biggest bang for your buck that you're going to get in getting better blood sugars. When you look at a food, asking yourself, was this food available on the earth somewhere in the pre modern human's existence? And if the answer is yes, then it's probably fine. If the answer is no, you probably need to question it further.
[00:07:20] The second component that I feel is the most powerful tool that we humans have to reversing our diabetes and seeing better blood sugars is to build bigger muscles, lift heavy shit. That is the second most important thing that we can do. This means I don't want you to be miserably sore or injure yourself, but really, your muscles should be a little burny the next day after you lift weights.
[00:07:52] Yes, cardiovascular is important. I always think, you know, you're not going to outrun a pizza, but cardiovascular fitness and cardio is great for your lungs, it's great for your heart, and it's really, really good for your soul.
[00:08:04] And you need that. But you also need to lift weights, lift heavy things so that you build bigger muscles. Your muscle is the primary space that your body stores glucose outside of the bloodstream.
[00:08:20] And if the glucose is not in the bloodstream, then your blood sugars aren't high. One, two, you're not sending a message to your pancreas to make more insulin to pull that blood sugar down.
[00:08:30] All of this leads to better metabolic health. These are all good things and bigger muscles are a key component of that. So start lifting heavy shit, start building bigger muscles. If you only have 10 minutes to devote to physical activity today, 10 minutes should go to build building muscle.
[00:08:53] There is very clear evidence that that is where we should be putting our efforts.
[00:08:59] The third component that or the third and the fourth. And really I don't know which one's more important, but I think they're both very important.
[00:09:06] One is sleep and one is stress.
[00:09:09] Sleep is very important. We know that we can sleep deprive a metabolically healthy human.
[00:09:17] And over one week of sleep deprivation, we can create insulin resistance in the range that leads to like an A1C in the pre diabetic range.
[00:09:27] So understanding the importance of sleep and this kind of goes back to that. What was the human being doing in the pre modern time? A human being in the pre modern time was sleeping as much as the human being needed because we didn't have alarm clocks to wake us up.
[00:09:42] So sleeping seven to nine hours is what we can kind of guess that the human needs.
[00:09:48] Making sure that you're getting adequate sleep. If you're not, you're going to develop insulin resistance.
[00:09:55] The last strategy is stress that you really need to focus on. We know that cortisol drives insulin resistance.
[00:10:02] Making sure that you have a clear strategy for managing stress.
[00:10:07] That is the fourth component to normalizing your blood sugars, to reversing your diabetes, to seeing better blood sugars.
[00:10:15] So this seems like a repeat. All of this information that I'm saying today, it's something I've said over and over and over again. And I'm not even like, I'm happy to say it over again. But there are lots of podcasts and the better blood sugars with Delaney MD podcasts that are associated with like this issue. These four concepts I have again ad nauseam drilled on these. And it's not that I don't think they're important. I do. I just think that there are others. If you want to know how to reverse your blood sugar or reverse your diabetes and see better blood sugars, this podcast up until the end of May of 2025 has been dedicated to that. There is information upon information about that.
[00:10:58] However, if you're wanting to learn some other ways, you've already done that. You're seeing better blood sugars. I get emails all the time about people who have changed their blood sugars and changed their health. If you're wanting to know ways to uplevel there, that's really what I'm going to move to in this podcast.
[00:11:14] If you know that you're struggling with, you know, I know I shouldn't eat this, but I do it anyway. That's a coaching issue. There's not more information that I'm going to give you about that. That's something you're going to have to work with a coach on. You can contact me at delanemd. I'm happy to help you with that.
[00:11:33] Certainly there are plenty of other coaches out there that do similar work.
[00:11:37] This podcast is going to start being released on a every two weeks to every month basis. I will be out of town this weekend, so this podcast will go out now and there probably won't be another podcast that goes out until mid June.
[00:11:50] Feel free to email me questions again. Delanelaine md.com I'm happy to answer any questions. I'm happy to consider topics for podcast ideas.
[00:12:03] I want you to understand that the old podcasts are going to stay. They're going to be there. So don't worry about not having that information. It's there. If you ever need anything, don't hesitate to reach out to me. I'm happy to help with anything.
[00:12:16] Until next time though, I want you to keep making the choices for your longevity, your vitality and your health. Keep listening and let me know if you need anything. I'll talk to you soon. Bye Bye.
