In this episode 12 protocols
▶ 9:51 Conjugated Linoleic Acid Supplements “which fatty acids in the gut stimulate the release of cck omega-3 fatty acids and conjugated lenol acid CLA either from food or from supplements stimulate the release of cck which then reduces or at least blunts appetite” ▷ 9:51 Omega-3 Fatty Acids Supplements “which fatty acids in the gut stimulate the release of cck omega-3 fatty acids and conjugated lenol acid CLA either from food or from supplements stimulate the release of cck which then reduces or at least blunts appetite” ▷ 15:46 Whole Foods Over Highly Processed Foods Diet “but eating Whole Foods has tremendous value and eating highly processed food uh has tremendous negative impact on the gut and on the gut brain axis” ▷ 22:31 Meal Order for Blunting Glucose Spikes Behaviors “if you want to have a kind of more modest increase in glucose or you want to blunt the increase in glucose then have the at least some of the fibrous thing first and then the protein and then the carbohydrate you will notice that your blood glucose will rise more steadily and that you'll achieve satiety earlier in the meal” ▷ 23:21 Move Before Eating Behaviors “if you did any kind of intense exercise or even just walking or jogging or cycling anything before you eat your blood glucose levels will be dampened somewhat” ▷ 23:27 Walk After Meals Behaviors “and even just moving after a meal even just a a calm easy walk can really adjust the ways in which blood sugar regulated for the better” ▷ 24:52 Zone 2 Cardio Behaviors “basically doing Zone to cardio for 30 to 60 Minutes 3 to four times a week makes your blood sugar really stable and that's an attractive thing for a variety of reasons” ▷ 25:06 High-Intensity Interval Training Behaviors “on the flip side high-intensity interval training or resistance training AKA weight training are very good at stimulating the various molecules that promote repackaging of glycogen” ▷ 25:18 Resistance Training Behaviors “so Sprints heavy weightlifting circuit type weightlifting provided there's some reasonable degree of resistance those are going to trigger all sorts of mechanisms that are going to encourage the body to shuttle glucose back into glycogen convert into glycogen into muscle tissue restock the liver Etc” ▷ 26:49 Ketogenic Diet Diet “the ketogenic diet has been shown in 22 studies to have a notable decrease on blood glucose and that is not surprising because you're the the essence of the of the ketogenic diet is that you're consuming very little or zero of the foods that promote big spikes in insulin and glucose” ▷ 30:54 Delay Caffeine Intake After Waking Behaviors “and I generally do that early in the day although I do Delay about 2 hours after I wake up for reasons I've talked about in previous episode to maintain that nice Arc of alertness and focus” ▷ 32:52 Yerba Mate Diet “so I like mate because it has electrolytes it has caffeine it stimulates the release of this glucagonlike peptide glp1 and it's been a big help to me in extending that early morning fasting window out to about noon or so when I eat my first meal”