The Doctors Kitchen | The BEST WAYS To Lower Your Blood Sugar Naturally (Use These Hacks) | Dr. Rupy Aujla @doctors_kitchen | Uploaded June 2023 | Updated October 2024, 11 hours ago.
On today’s podcast we’ll be talking more specifically about practices, tactics/‘hacks’ to reduce blood glucose spikes and crashes, strategies to keep us insulin sensitive and ultimately improve our metabolic health, so we can prevent things like T2DM, certain cancers, dementia, obesity, CVD. Potentially even improving the management of conditions like PCOS, headaches and vague symptoms like brain fog, fatigue and more.
Specifically I’m talking through popular hacks to maintain a normal glucose
Vinegar before meals
The order of foods (nutrient sequence manipulation)
Fibre before meals
Exercise after eating
Plus supplements including psyllium, green tea, berberine and salacia oblonga
I’m diving into the studies that many people use to recommed these practices, the doses and I’ll ultimately let you know whether I think they’re worth trying!
________________________________________________________________________
CHAPTERS:
Timecodes:
00:00 - Introduction
09:19 - Vinegar before meals
25:50 -The order of foods (nutrient sequence manipulation)
42:59 - Fibre before meals
1:11:25 - Exercise after eating
1:17:38 - Plus supplements including psyllium, green tea, berberine and salacia oblonga
________________________________________________________________________
References:
Vinegar -
sciencedirect.com/science/article/pii/S0168822716308518
link.springer.com/article/10.1186/1471-230x-7-46
onlinelibrary.wiley.com/doi/10.1002/mnfr.201600121
Sequential nutrient ingestion -
nature.com/articles/nutd201633
ncbi.nlm.nih.gov/pmc/articles/PMC4876745
drc.bmj.com/content/5/1/e000440
frontiersin.org/articles/10.3389/fendo.2019.00144/full#B58
PGE and appetite nature.com/articles/s42255-021-00383-x
Fibre
nutritionj.biomedcentral.com/articles/10.1186/1475-2891-13-76
pubmed.ncbi.nlm.nih.gov/30617143
pubmed.ncbi.nlm.nih.gov/12209371
Psyllium- nature.com/articles/1601398
B glucan -ncbi.nlm.nih.gov/pmc/articles/PMC7146517
aulamedica.es/nh/pdf/7597.pdf
Almonds -nature.com/articles/s41430-023-01263-1
Exercise - mdpi.com/1660-4601/20/1/253
link.springer.com/article/10.1007/s00125-016-4085-2
onlinelibrary.wiley.com/doi/full/10.1002/1348-9585.12199
Berberine- pubmed.ncbi.nlm.nih.gov/23808999
Salacia - pubmed.ncbi.nlm.nih.gov/17616771
pubmed.ncbi.nlm.nih.gov/15635348
pubmed.ncbi.nlm.nih.gov/15975493
Green tea - mdpi.com/2072-6643/14/23/5063
ncbi.nlm.nih.gov/pmc/articles/PMC4520190
ncbi.nlm.nih.gov/pmc/articles/PMC3777853
________________________________________________________________________
EAT WELL EVERYDAY
📱 Download the Doctor's Kitchen app for free here: apple.co/3La17ce
🥗 Download a FREE 7 day meal plan: thedoctorskitchen.com/newsletter
LEARN FROM THE BEST
🎤 Listen to experts on the podcast: thedoctorskitchen.com/podcasts
👨🏽💻 Browse articles on the website: thedoctorskitchen.com
MY COOKBOOKS
📚 thedoctorskitchen.com/books
LET'S BE FRIENDS
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📹 Subscribe: youtube.com/channel/UCDHTLhQbYlFnPBv-iLgFsQQ
🙋🏽♂️ Facebook: facebook.com/thedoctorskitchen
🐦 Twitter: twitter.com/doctors_kitchen
👔 linkedin.com/in/rupy-aujla
On today’s podcast we’ll be talking more specifically about practices, tactics/‘hacks’ to reduce blood glucose spikes and crashes, strategies to keep us insulin sensitive and ultimately improve our metabolic health, so we can prevent things like T2DM, certain cancers, dementia, obesity, CVD. Potentially even improving the management of conditions like PCOS, headaches and vague symptoms like brain fog, fatigue and more.
Specifically I’m talking through popular hacks to maintain a normal glucose
Vinegar before meals
The order of foods (nutrient sequence manipulation)
Fibre before meals
Exercise after eating
Plus supplements including psyllium, green tea, berberine and salacia oblonga
I’m diving into the studies that many people use to recommed these practices, the doses and I’ll ultimately let you know whether I think they’re worth trying!
________________________________________________________________________
CHAPTERS:
Timecodes:
00:00 - Introduction
09:19 - Vinegar before meals
25:50 -The order of foods (nutrient sequence manipulation)
42:59 - Fibre before meals
1:11:25 - Exercise after eating
1:17:38 - Plus supplements including psyllium, green tea, berberine and salacia oblonga
________________________________________________________________________
References:
Vinegar -
sciencedirect.com/science/article/pii/S0168822716308518
link.springer.com/article/10.1186/1471-230x-7-46
onlinelibrary.wiley.com/doi/10.1002/mnfr.201600121
Sequential nutrient ingestion -
nature.com/articles/nutd201633
ncbi.nlm.nih.gov/pmc/articles/PMC4876745
drc.bmj.com/content/5/1/e000440
frontiersin.org/articles/10.3389/fendo.2019.00144/full#B58
PGE and appetite nature.com/articles/s42255-021-00383-x
Fibre
nutritionj.biomedcentral.com/articles/10.1186/1475-2891-13-76
pubmed.ncbi.nlm.nih.gov/30617143
pubmed.ncbi.nlm.nih.gov/12209371
Psyllium- nature.com/articles/1601398
B glucan -ncbi.nlm.nih.gov/pmc/articles/PMC7146517
aulamedica.es/nh/pdf/7597.pdf
Almonds -nature.com/articles/s41430-023-01263-1
Exercise - mdpi.com/1660-4601/20/1/253
link.springer.com/article/10.1007/s00125-016-4085-2
onlinelibrary.wiley.com/doi/full/10.1002/1348-9585.12199
Berberine- pubmed.ncbi.nlm.nih.gov/23808999
Salacia - pubmed.ncbi.nlm.nih.gov/17616771
pubmed.ncbi.nlm.nih.gov/15635348
pubmed.ncbi.nlm.nih.gov/15975493
Green tea - mdpi.com/2072-6643/14/23/5063
ncbi.nlm.nih.gov/pmc/articles/PMC4520190
ncbi.nlm.nih.gov/pmc/articles/PMC3777853
________________________________________________________________________
EAT WELL EVERYDAY
📱 Download the Doctor's Kitchen app for free here: apple.co/3La17ce
🥗 Download a FREE 7 day meal plan: thedoctorskitchen.com/newsletter
LEARN FROM THE BEST
🎤 Listen to experts on the podcast: thedoctorskitchen.com/podcasts
👨🏽💻 Browse articles on the website: thedoctorskitchen.com
MY COOKBOOKS
📚 thedoctorskitchen.com/books
LET'S BE FRIENDS
📷 Instagram: instagram.com/doctors_kitchen
📹 Subscribe: youtube.com/channel/UCDHTLhQbYlFnPBv-iLgFsQQ
🙋🏽♂️ Facebook: facebook.com/thedoctorskitchen
🐦 Twitter: twitter.com/doctors_kitchen
👔 linkedin.com/in/rupy-aujla
