Jan. 4, 2023
Insulin Resistance and Snacking with Dr. Chelsea Azarcon [Ep. 24]
![Insulin Resistance and Snacking with Dr. Chelsea Azarcon [Ep. 24]](https://getpodpage.com/image_transform_gate_v3/EZMyFnEHCU4wmm81JbTHIkAIwU9W6Hsrf-ctNniBRsc=/?image_url=https%3A%2F%2Fstorage.buzzsprout.com%2Fer7bpte4f8sr31y7d7dwu7s323wh%3F.jpg&w=1200&h=630&fill=blur "Insulin Resistance and Snacking with Dr. Chelsea Azarcon [Ep. 24]")
How many times do you wander into the kitchen just to get a little snack? Do you know what this is doing to your insulin sensitivity?
My guest in this episode Dr. Chelsea Azarcon, teaches us the ins and outs of our hunger hormones, how insulin resistance and sensitivity play a role and why snacking is not actually great for our health. Over the course of the episode I counted 10 separate benefits from reducing our snacking!
Don't worry--we also tell you what to do instead. Spoiler alert--it's not just to go hungry!
Dr. Chelsea Azarcon is a Naturopathic Doctor who practices in Northern California. Inspired by her own journey with chronic illness, she believes in whole person healing: physically, emotionally, and spiritually. She supports women in owning their health by sharing education about the many aspects of whole person healing from trauma to relationships to achievable wellness. In practice, she focuses on difficult to treat cases such as those caused by Lyme Disease, environmental toxicity, stealth infections and autoimmune disease. She is also the author of Losing You, Finding Me- a guide to breaking free of pain to find yourself.
Key takeaways:
- What are the three main hunger hormones
- How do each play a role in our hunger and fullness cues
- How can we know if we are insulin insensitive
- What happens in the body when we eat too often
- benefits of cutting out snacking and increasing our insulin sensitivity
Where to find Dr. Chelsea:
- Dr. Chelsea's website
- Instagram: @naturallydrchelsea
- Dr. Chelsea's book
More from Well with Lisa:
- Schedule a free session: wellwithlisa.as.me
- Your Go-To Meal Guide: grab it HERE
- Instagram: @well_with_lisa
- Subscribe: podcast.wellwithlisa.com
Want to help determine what's on future podcasts? Schedule a podcast research interview with me! I promise--zero discussion of my program--this is not a sales call. I simply want to get to know my listeners better and make sure this is exactly what will help you most! Schedule here: wellwithlisa.as.me(choose Podcast Research as the appointment type)
More from Well with Lisa:
- Schedule a free session: wellwithlisa.as.me
- Your Go-To Meal Guide: grab it HERE
- Instagram: @well_with_lisa
Transcript
WEBVTT
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Hi, welcome back to the eat.
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Well, think.
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Well live well podcast.
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I'm Lisa Salisbury.
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And my mission is to help women stop obsessing about everything they eat and feel confident.
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About their ability to lose weight without a diet app.
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This week, we're going to be talking about hunger, hormones and snacking.
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Do you find yourself snacking throughout the day?
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Just constantly grabbing food in between meals or every time you pass through the kitchen.
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I used to think that eating six times a day or even more was actually the healthy thing to do.
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And that I was keeping my quote metabolism going.
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But the truth is there are many, many reasons to avoid snacking or eating between full meals.
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My guest today is Dr.
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Chelsea Azarcon.
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Who has a naturopathic doctor in Northern California.
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We talk about her journey to health and healing herself along the way with treating her patients.
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And then we get into the meat of this episode with learning about hunger, hormones, insulin resistance, and in sensitivity and snacking.
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You'll learn about the many benefits to avoiding snacking and what to do instead.
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Welcome to Eat Well, Think Well, Live Well; the podcast for women who want to lose weight, but are tired of counting and calculating all the food.
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I'm your host, Lisa Salisbury.
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I'm a certified health and weight loss coach and life coach, and most importantly a recovered chronic dieter.
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I'll teach you to figure out why you are eating when you aren't hungry, instead of worrying so much about what you are eating.
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Welcome everybody back to the Eat Well Think Well Live Well podcast.
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I have Dr.
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Chelsea, forgot to ask how you say your last name, Azarcon.
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Is that right?
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Yeah,
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Okay, great.
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She's a naturopath here in, my area actually, we connected on Instagram and I instantly was like, I love everything she's talking about.
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I'll let her introduce herself and then we'll go from there.
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Thank you for having me.
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I'm super excited to chat today.
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so as you mentioned, I am a naturopathic doctor here in the Northern California area, and I.
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I got interested in naturopathic medicine through my own journey with lifelong health issues.
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I'd been all over to the Mayo Clinic in UCLA hospital and all kinds of, Naturopathic doctors and nobody quite knew what was wrong.
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So I really got interested in integrated medicine through that.
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Um, so I think one unique thing is that I am, I am healing while I'm helping people heal.
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Back when I was looking for answers, there wasn't.
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This explosion of functional medicine like there is now.
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So testing that everybody knows about now, it took me years and years to find, and so as a consequence of that, I'm healing.
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But it's really fun because it gives me just this focus and this drive to always be learning something new for myself and because I know what my patients are going through.
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So integrated medicine with a personal.
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Awesome.
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Uh, thank you so much so tell us what's going on with your health?
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Is it something other people struggle with that they might get some benefit from Learning about what you, what you have going.
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Yeah, absolutely.
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I mean, it's kind of been a, a long journey of mystery illnesses I was a very colicky baby and that kind of turned into lactose intolerance.
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And I actually went to an iridologist, which is this kind of woowoo type of alternative practitioner that diagnoses by looking in your eyes.
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And she put me on a grain-free, sugar-free dairy-free diet.
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Like back in the nineties when nobody was doing that.
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Um,
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That is early.
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yeah, there was nothing like that out there.
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You know, some of the only people doing it.
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And so, I got a lot better after that.
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And then I ended up having, when I was a kid, a bacterial in function in my lymph nodes.
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And we, we still don't really know what caused it.
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I got a big dose of antibiotics for that, and that kind of turned into a lot of GI issues, a lot of autoimmune type conditions that they know are caused by autoimmune illness, but they couldn't find an autoimmune illness.
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but I, most recently, I was diagnosed a few years ago with, with Lyme disease, which you think with all the mystery illness someone would've found before.
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A few years ago, I actually ended up treating that myself, um, with the mRNA therapy and I've been doing really well as far as the lime stuff goes since then.
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But I've also been working on toxins for about the.
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Six years in recently mold and chronic inflammatory response issues.
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But I think as a lot of people in the functional medicine community know those things affect a lot of other systems.
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They affect your metabolism, which I know we've connected about.
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They affect your hormones.
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So there's a lot of pieces that I'm working on, um, with the toxicity issue, and then there's post mold and there's post lyme, and I'm healing from.
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Okay.
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It's a lot.
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Yeah.
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And just for those listening, that might have some mystery illness by the way.
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Sorry, my dog is barking.
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worries.
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It happens to me if I text
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it's like so many packages being delivered we're recording right before Christmas, and so she's like, has to tell me every time someone comes to the door,
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no worries.
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It's helpful for people to hear, to like keep looking and, you know, if you, you know your body best, if you know something's going on, like don't take, there's nothing wrong with you as the first answer and just you know, keep going.
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So I think that's really important
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Yeah, I agree.
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I had put this, uh, cool question on my Instagram the other day, like, what are your obstacles to working with a functional doctor?
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Because, you know, I had this decades long history of trying to find answers, but.
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I can give a patient in a single visit all those labs that took me years and years and years to find.
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And so I think there's lots of good functional practitioners and coaches that people can work with now.
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And I asked, what's your obstacle?
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And somebody answered, finding somebody that I trust.
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And I think that's important.
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If you feel like there's something wrong with your body and your doctor's not agreeing, invest in yourself and go find somebody who will help you explore what you're intuitively.
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Yeah.
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Yeah, definitely.
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Well, today we're actually not gonna be talking about autoimmune and those other kinds of things.
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Dr.
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Chelsea's gonna teach us, a little bit about our hunger hormones, how they play a role in our body.
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This is something I go over with my clients as well, but I am so excited to have, more of a authority on this than me to really go through this because, As you'll hear, insulin resistance is one of the biggest obstacles with weight loss, and so knowing what's going on with our hunger hormones in the body is actually so important.
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So tell us what those are and what they do.
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So there's three main players when it comes to hunger hormone.
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The first is leptin, and leptin is our satiety hormone.
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So it signals to our brain that we're full.
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And what it basically does is it shuts down the feeding processes in the brain.
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Um, and leptin is actually secreted by our fat cells in proportion to the amount of fat that we have.
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So when we have more.
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We're secreting more leptin to tell our brain, Hey, we don't need to be upregulating feeding processes.
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Right now, the compliment to leptin is ghrelin, and ghrelin is our hunger hormone, and ghrelin is secreted by the same cells in your stomach that secrete hydrochloric acid.
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And so when our stomachs get empty, When we're hungry, when we have stimulation of digestive processes, growlin is released and it tends to peak before a meal to tell our bodies to eat.
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And then insulin is kinda the coordinator
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sorry, I'm gonna interrupt you for a second.
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Let me ask you a question about Grelin.
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I have learned that it can also kind of turn on by the clock, which is why like, I'll have clients, especially that are teachers that have lunch break from 1214 to 1234, whatever it is.
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And so they're, ghrelin gets activated right before that, and so they feel hungry.
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even if maybe they've had a snack earlier or they, you know, had a big breakfast, so they may not actually need food, but they get this hunger signal, which is kind of a false hunger signal from that grehlin coming by the clock.
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Do you find that to be accurate?
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You know, I've not seen the research on that, but most of the hunger hormones do have a, like a time related pattern, and so I'm sure that's true and it makes sense.
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If you think about like a lot of times when people are practicing fasting, Little bit hungry in the mornings.
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Um, but sugars will be fine.
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And if you kind of push through that hunger in the morning, your body will kind of stabilize and you won't, you won't feel hungry or depleted all day.
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But it's just that kinda, that clock your body gets used to eating at certain times.
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Yeah.
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Okay.
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All right, so then insulin was the next one you were gonna talk about.
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Yeah, So insulin is secreted after we eat and insulin, I like to describe it as a doorbell.
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So it basically lets ourselves know that sugar is here and it's ready to be taken up into the cells and to be used for fuel.
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So it gets our sugar out of the blood and it gets our sugar put to.
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Okay.
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And, what happens then to that sugar?
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what cells does it go to?
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What if there's too much sugar?
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What does the insulin do then?
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Yeah, good question.
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So usually we want our, our sugar to go to skeletal muscle tissue.
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We want it to go to our brain tissue, so tissues that's actually going to use that glucose.
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And then it's put through a series of chemical reactions for your body, for your intracellular compartments to make.
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Energy.
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So if there's too much sugar in the blood, your body wants to get glucose outta the blood cuz glucose is a pretty abrasive or damaging molecule in the blood.
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Um, it can damage neurons.
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damage blood vessels, and so it will actually go and shunt and store glucose in fat.
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And I think there's two consequences to think about there.
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I think for a long time people focused on, well, glucose is going to fat, it's causing weight gain, which is totally true.
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But then what happens if your glucose isn't getting into the cells?
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It's not being used to make energy, so your cells are starved.
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You feel like you haven't gotten enough Nutri.
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but the problem is actually that you're not using your fuel to make energy.
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Okay.
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So what happens then with insulin resistance?
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Cuz this is, I think most people know this is kind of the precursor to getting into pre, pre-diabetes, diabetes.
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If you're insulin resistant, then it's confusing because it's like you have all this insulin but it's not working properly.
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How can we understand that for like, how can we dumb it down for the rest of us
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Yeah, good question.
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So there's a couple things that can go wrong with insulin.
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It would be when you're secreting too much of it, and from too much, I mean, a functional perspective.
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So if you have insulin that's out of range on a lab value, that usually is caused by like an insulin secreting tumor.
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So I'm not talking about a pathological amount of insulin, I'm talking about when you're, you're creating too much insulin.
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And I'll explain why in a minute or.
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When you have insulin are being secreted too frequently.
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So it's around all the time.
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And what happens in both of those scenarios is that the receptors stop becoming, um, responsive to insulin or they stop listening to insulin.
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They kind of tune it out.
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And then you
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like, it's like teenagers when they're like
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well,
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can, when your parents are.
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Uhhuh Sometimes I'll say, cause I describe insulin as the doorbell.
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You know, someone just taped the doorbell down, or you got like that annoying kid at the door that's pressing it over and over.
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You just kinda tune it out.
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That's what happens.
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That's what's happening with your cells in response to insulin.
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And then that leads to, you have.
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In many cases, more than enough insulin because then your body starts making more insulin to try and overcome this lack of responsiveness.
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So in many cases, you have more than enough insulin.
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That's not the problem.
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It's that you, the machinery, the communication pathway has broken down.
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So even though you have fuel, you have the hormone to get the fuel into the cell, you're still not making energy from that.
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Okay, and so what is the consequence as far as our weight when we have that insulin resistance?
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So the glucose is going to be stored in fat, so it's gonna lead to increased body mass, uh, as far as fat goes, and weight gain.
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But the other piece of that that I think is important to think about, as far as weight goes is it's creating metabolic chaos because you're not using your fuel.
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As I mentioned earlier, cells are gonna be starved, so you're probably actually gonna feel hungry.
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A lot of times people with high blood sugar will actually feel low blood sugar because their cells aren't getting the nutrition that they need, and so it perpetuates the cycle because you feel hungry.
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you eat.
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A lot of times when there's insulin resistance, people aren't making good food choices and so they'll, they'll choose something that will spike their blood glucose and then drop it later, and then they're hungry again.
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And it just creates this cycle where we're eating all the time, which is worsening insulin resistance.
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But the insulin resistance is what's driving it, and so it can be really hard to break that pattern and reverse.
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to get weight loss or shifting of body mass to more muscle, um, when the insulin resistance is in the picture.
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And I think we're gonna talk a little bit more about some strategies for insulin resistance later, but I, I would like to ask here is how can we know like what, what our insulin levels are doing?
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I mean obviously we can get blood tests from our doctors.
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I've seen continuous glucose monitoring.
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If you've heard like Huberman lab, they'll talk about that like, to do some of those continuous glucose monitoring, but most of us aren't doing that.
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So how would we know if we are experiencing insulin resistance?
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Yeah, so I think the first place that I start is looking at your eating windows when I'm trying to assess with this with somebody.
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And I think eating and fasting windows are pretty controversial topics, especially when it comes to women and female hormones.
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But I think if you just kinda zoom out.
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and look at as humans.
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I don't think our bodies were made to be eating constantly 24 7 nonstop.
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We were made for periods of feasting and famine because there, there's, life happens, especially if you're living kind of more connected to the earth.
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There's oftentimes when.
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Food or resources can be scarce.
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So our bodies are made to be able to adapt to that.
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So a very simple thing I do is look at, can somebody go 12 hours overnight without eating?
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And I don't even consider that fasting.
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I just consider that a healthy window for your body to be able to switch in and out of.
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So if someone can't do that, I automatically know there's insulin resistance on board.
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They're getting way too many hunger.
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Mm-hmm.
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at is symptoms related to food.
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So one would be potentially fatigue after eating, and that can be caused by.
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you are not using your food to make energy, so you actually, you get fatigued also, a lot of times it can correlate with foods that are pro-inflammatory.
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It's a lot for the digestive tract to handle, so that can create fatigue.
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But sometimes I'm also looking at symptoms with not eating.
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So a lot of times people think I don't have a blood glucose problem because I get symptoms of hypoglycemia after, you know, if I don't eat for two hours.
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Well, I put a glucose monitor on a lot of those people, and oftentimes the symptoms of hypoglycemia are actually related to high blood sugar because the person is not using their their glucose to make energy, and even if they have a true hypoglycemia, unless they're calorically restricting in a significant way, oftentimes that's secondary too.
00:16:01.859 --> 00:16:04.408
They ate something that spiked their blood glucose.
00:16:04.854 --> 00:16:07.974
and then sometimes when your body tries to get the glucose out of the blood.
00:16:08.033 --> 00:16:16.464
In this situation of insulin resistance, when um, your cells aren't responsive, it'll kind of overcompensate and it'll pull the sugar out too quickly.
00:16:16.764 --> 00:16:21.683
And so then you end up with a blood glucose drop, and that's where we're seeing a hypoglycemia.
00:16:21.714 --> 00:16:31.043
So symptoms around food in general, whether it's hyperglycemia symptoms or hypoglycemia symptoms, both can be related to issues with insulin.
00:16:31.193 --> 00:16:31.514
Re.
00:16:32.259 --> 00:16:42.895
and then if somebody's snacking all the time or eating all the time throughout the day, that can also indicate insulin resistance because that, indicates to me that they're getting too many hunger cues.
00:16:42.956 --> 00:16:59.905
And if I, I like to zoom out and think, if you can't switch between hunger and fed and sustain that for a good period of time, you're metabolically inflexible so you don't switch very well between being fed and being hungry and your body should be metabolically.
00:17:01.450 --> 00:17:02.980
So, tell me more about that.
00:17:02.980 --> 00:17:08.920
Like, it should be easy to switch, you should be able to recognize your hunger cues, or what do you mean?
00:17:08.960 --> 00:17:11.410
Tell, tell me about that, what that means exactly.
00:17:11.625 --> 00:17:21.285
Yeah, so let's say somebody was working on their insulin resistance and they were actually becoming more sensitive, insulin sensitive, I would actually expect for them to go longer, period.
00:17:21.315 --> 00:17:23.904
Be able to go longer periods of time without eating.
00:17:24.964 --> 00:17:26.730
or let's say, you know, they're, you're out.
00:17:26.730 --> 00:17:29.970
We've all had this happen where you're out, you get hungry, you don't have food.
00:17:30.150 --> 00:17:37.619
Hangry sets in, less hangry type of symptoms, things like that because your body knows how to, okay, I don't have fuel on board.
00:17:37.619 --> 00:17:40.619
I can switch into my, I can break into my glucose stores.
00:17:40.625 --> 00:17:48.244
most people are probably not starting to burn ketones in the amount of time they're experiencing hypoglycemia symptoms throughout a day.
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But your body is learning how.
00:17:50.805 --> 00:17:56.319
backup fuel, available fuel, different types of fuel when you become more metabolically flexible.
00:17:56.325 --> 00:17:58.849
So a lot of the symptoms around food usually clear up.
00:17:58.849 --> 00:18:05.809
People can go longer without eating because their bodies are able to, to use the mechanisms we have for food scarcity.
00:18:06.470 --> 00:18:06.769
Yeah.
00:18:06.769 --> 00:18:16.480
When I, when I talk about this, about the space between your meals, that first hunger signal when we kind of say like, okay, this is just the first one, and we let that.
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Kind of go down, it will come and go in waves.
00:18:19.019 --> 00:18:27.509
And when I call that first drop, cuz you know, you get hungry and then you get busy and you realize like, oh, it's been like 30, 45 minutes and now I have another hunger signal.
00:18:27.869 --> 00:18:35.190
And so I kind of, I call that dining in because we're using some of that onboard fuel that we stored.
00:18:35.644 --> 00:18:37.234
You know, like your body knows what to do.
00:18:37.234 --> 00:18:41.345
If you give it too much fuel, it, it doesn't make you ill immediately.
00:18:41.345 --> 00:18:42.634
Your body's just like, no problem.
00:18:42.634 --> 00:18:44.075
We'll just store this for later.
00:18:44.315 --> 00:18:51.275
And so then that later has come, you're like, I can't bring on any outside fuel right now, so we're just gonna dine in and.
00:18:51.890 --> 00:18:57.049
eat a little bit, quote unquote eat, but use the fuel that you have on board.
00:18:57.079 --> 00:19:16.369
And so yeah, the more often that you can do that and be comfortable and know that hunger is not an emergency because I, I like what you're saying, like you're gonna see less hangry meltdowns because when we get that kind of hangry feeling, it's somewhat emotional because you're like, I have to eat right now.
00:19:16.759 --> 00:19:30.200
But when you kind of learn that hunger is not an emergency, and I like to sort of remove the word starving from our vocabularies, because if you ate breakfast, there's no possible way you're starving
00:19:30.329 --> 00:19:30.940
Mm-hmm.
00:19:31.019 --> 00:19:31.339
Mm-hmm.
00:19:31.420 --> 00:19:31.779
Mm-hmm.
00:19:32.009 --> 00:19:36.109
I, I love when my clients are like, well, I ate such and such for lunch cause I was starving.
00:19:36.380 --> 00:19:37.069
And I was like, were.
00:19:37.829 --> 00:19:38.579
Where you though
00:19:40.224 --> 00:19:54.105
Although the, the tough thing about that is when there's insulin resistance on board, you can also become resistant to other hormones like leptin and it basically turns on a starvation physiology in the body where you think that you're starving, but you're actually not.
00:19:55.150 --> 00:19:59.384
And one of the ways to reset that is actually going without food.
00:19:59.654 --> 00:20:03.974
Because when you go without food, your insulin kind of pays more attention.
00:20:04.394 --> 00:20:08.835
And then when there is food in the body, you start listening to the insulin again.
00:20:08.954 --> 00:20:14.055
And you know, the other thing I like to tell people is when we're shifting your marrow metabolism, it's like exercise.
00:20:14.085 --> 00:20:22.214
You know, it's not like you go and look in the mirror one day and say, I'm outta shape, and then the next day you're lifting like your goal amount at the gym and you're super fit.
00:20:22.454 --> 00:20:24.224
Sometimes you start small.
00:20:24.509 --> 00:20:28.740
And then as your fitness grows, you increase what you're able to do.
00:20:28.740 --> 00:20:35.009
And I've noticed that in my own journey with working on blood sugar and fasting, I used to not be able to fast at all.
00:00:00.000 --> 00:00:01.199
Hi, welcome back to the eat.
00:00:01.199 --> 00:00:01.679
Well, think.
00:00:01.739 --> 00:00:02.970
Well live well podcast.
00:00:03.270 --> 00:00:04.419
I'm Lisa Salisbury.
00:00:04.440 --> 00:00:08.849
And my mission is to help women stop obsessing about everything they eat and feel confident.
00:00:09.150 --> 00:00:11.759
About their ability to lose weight without a diet app.
00:00:12.240 --> 00:00:16.260
This week, we're going to be talking about hunger, hormones and snacking.
00:00:16.739 --> 00:00:18.989
Do you find yourself snacking throughout the day?
00:00:19.019 --> 00:00:23.789
Just constantly grabbing food in between meals or every time you pass through the kitchen.
00:00:24.300 --> 00:00:28.890
I used to think that eating six times a day or even more was actually the healthy thing to do.
00:00:29.280 --> 00:00:32.310
And that I was keeping my quote metabolism going.
00:00:32.969 --> 00:00:39.990
But the truth is there are many, many reasons to avoid snacking or eating between full meals.
00:00:40.329 --> 00:00:41.560
My guest today is Dr.
00:00:41.560 --> 00:00:42.820
Chelsea Azarcon.
00:00:43.040 --> 00:00:45.530
Who has a naturopathic doctor in Northern California.
00:00:46.011 --> 00:00:50.390
We talk about her journey to health and healing herself along the way with treating her patients.
00:00:50.420 --> 00:00:58.191
And then we get into the meat of this episode with learning about hunger, hormones, insulin resistance, and in sensitivity and snacking.
00:00:58.551 --> 00:01:03.261
You'll learn about the many benefits to avoiding snacking and what to do instead.
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