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How your ability to focus is dependent on your diet: Being fasted reduces parasympathetic "rest and digest" activation, keeping you alert. "Half as much caffeine will give you just as much lift as twice as much caffeine will give you on a full belly of pasta." Neurons thrive on...

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Huberman Lab Clips

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10,692 views • 1 month ago •via X (Twitter)

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Eating too much added sugar could be shrinking your brain Even if your blood glucose levels are within the “normal” range, being on the high end is linked to more atrophy in the hippocampus (critical for learning and memory) and the amygdala (vital for emotional regulation) Worse yet, higher blood glucose levels are associated with a 54% increased risk of vascular dementia Consuming too much added sugar isn’t just bad for your waistline—it’s putting your brain at risk
0:58

Eating too much added sugar could be shrinking your brain Even if your blood glucose levels are within the “normal” range, being on the high end is linked to more atrophy in the hippocampus (critical for learning and memory) and the amygdala (vital for emotional regulation) Worse yet, higher blood glucose levels are associated with a 54% increased risk of vascular dementia Consuming too much added sugar isn’t just bad for your waistline—it’s putting your brain at risk

FoundMyFitness Clips

26,770 views • 1 year ago

Improving blood sugar control can happen in as little as 90 days, even without medication Here's how Benjamin Bikman helped people with newly diagnosed type 2 diabetes drop their A1C from 8.9% to 5.6%: • Control carbs – Focus on veggies and lower-sugar fruits; avoid bananas, pineapples, mangoes, and starchy roots • Prioritize protein – And don't fear the natural fat found in high-quality meats • Time your meals – Eat more calories early (and try to stop eating 3–4 hours before bedtime) • Exercise – As much as you can. And remember: the best exercise is the one you'll do. As little as 10–15 minutes of walking after eating cuts glucose spikes dramatically.
2:47

Improving blood sugar control can happen in as little as 90 days, even without medication Here's how Benjamin Bikman helped people with newly diagnosed type 2 diabetes drop their A1C from 8.9% to 5.6%: • Control carbs – Focus on veggies and lower-sugar fruits; avoid bananas, pineapples, mangoes, and starchy roots • Prioritize protein – And don't fear the natural fat found in high-quality meats • Time your meals – Eat more calories early (and try to stop eating 3–4 hours before bedtime) • Exercise – As much as you can. And remember: the best exercise is the one you'll do. As little as 10–15 minutes of walking after eating cuts glucose spikes dramatically.

FoundMyFitness Clips

40,432 views • 1 year ago

“I have very high caffeine tolerance.” Andrew D. Huberman, Ph.D. breaks down caffeine intake, which includes 4–6 cans of Mateína yerba mate per day, and occasionally a couple double espressos: “Caffeine's great. It's definitely a performance enhancer - so much so that the people who regulate this stuff in sports set an upper limit on the milligrams of caffeine that you can ingest.” “I cut off my caffeine intake at about 2 pm, but I also drink caffeine first thing in the morning if I'm going to work out in the first two hours of the day. I do that about three or four days a week.” “Other times, I wait a little while. I love yerba. I also drink coffee. I'll have a couple of double espressos. I love it.” “By 8:00 or 9:00, if you cut caffeine out earlier, you're going to crash on a steep cliff - and it feels great because you fall asleep easily.”
1:44

“I have very high caffeine tolerance.” Andrew D. Huberman, Ph.D. breaks down caffeine intake, which includes 4–6 cans of Mateína yerba mate per day, and occasionally a couple double espressos: “Caffeine's great. It's definitely a performance enhancer - so much so that the people who regulate this stuff in sports set an upper limit on the milligrams of caffeine that you can ingest.” “I cut off my caffeine intake at about 2 pm, but I also drink caffeine first thing in the morning if I'm going to work out in the first two hours of the day. I do that about three or four days a week.” “Other times, I wait a little while. I love yerba. I also drink coffee. I'll have a couple of double espressos. I love it.” “By 8:00 or 9:00, if you cut caffeine out earlier, you're going to crash on a steep cliff - and it feels great because you fall asleep easily.”

TBPN

53,138 views • 6 months ago

Synthetic Caffeine...The Energy In Your Drink & Supplements Is A Lab Created Cocktail Of Toxic Chemicals. Nazi Germany Invented It, Then Pfizer & Monsanto 'Adopted' The Recipe For Synthetic Caffeine & Mass Produced It. Today, 90% Of Synthetic Caffeine Is Manufactured In China. Most people assume the caffeine in energy drinks & supplements comes from natural sources like coffee or tea...but the truth is the complete opposite of 'natural.' The Nazis conducted stimulant experiments with methamphetamines & when they proved unsatisfactory to elicit the response they desired, they researched & produced the first synthetic caffeine. Monsanto & Pfizer adopted the "recipe" & established factories for mass production of synthetic caffeine in the United States. Lab Created Synthetic Caffeine Production Process: It starts with Ammonia...The pungent caustic chemical used as a cleaning agent, a fertilizer & as a precursor to nitrogen compounds. The Ammonia must be converted to Urea...The same chemical found in human urine. This Urea is combined with Chloroacetic Acid to create Uracil, which is then converted to Theophylline. The addition of methyl chloride transforms the theophylline into methylated theophylline, which is synthetic caffeine. The synthetic caffeine, at this stage in chemical production, is glowing blue as a phosphorescent. Synthetic caffeine has a blue, phosphorescent glow that is considered unappealing, which is why the raw form is processed with chemicals like chloroform to remove the glow & produce the familiar white powder of caffeine. The glowing phenomenon is a side effect of the chemical manufacturing process, which uses harsh ingredients like ammonia & urea, & is not a feature of naturally sourced caffeine. The US soft drinks industry is highly dependent on synthetic caffeine, with giant soda companies requiring more than 2 million kilograms a year for their beverages alone. In total, America imports 7 million kilos of artificial caffeine annually. 3 Chinese factories are the powerhouse behind 90% of all synthetic caffeine production & export...most coming from Shijiazhuang, an economically booming yet heavily polluted industrial city in Hebei province. In the global caffeine industry, transparency is scarce. Recent FDA reports revealed shocking conditions in a Chinese plant that supplied giant soda companies, from rusting infrastructure to the absence of sanitation measures such as hairnets & gloves. The unsettling truth about this incident makes it clear that self-certification for foreign inspections can be disastrously dangerous, especially in countries with track records of food poisoning cases. Incidentally, the European Union bans synthetic caffeine import from China, due to health concerns & harmful production practices to protect European citizens. Products Containing Synthetic Caffeine: Soft Drinks Energy Drinks Some Electrolyte Powders Dietary Supplements Prescription Medications OTC Medications Gum Candy Some Cosmetics 👇Monsanto Patent Synthetic Caffeine👇 👇Pfizer Patent Synthetic Caffeine👇 👇Synthetic Caffeine - vs - Natural Caffeine👇 Speaker: Samantha Feher CAPS LOCK Podcast
0:43

Synthetic Caffeine...The Energy In Your Drink & Supplements Is A Lab Created Cocktail Of Toxic Chemicals. Nazi Germany Invented It, Then Pfizer & Monsanto 'Adopted' The Recipe For Synthetic Caffeine & Mass Produced It. Today, 90% Of Synthetic Caffeine Is Manufactured In China. Most people assume the caffeine in energy drinks & supplements comes from natural sources like coffee or tea...but the truth is the complete opposite of 'natural.' The Nazis conducted stimulant experiments with methamphetamines & when they proved unsatisfactory to elicit the response they desired, they researched & produced the first synthetic caffeine. Monsanto & Pfizer adopted the "recipe" & established factories for mass production of synthetic caffeine in the United States. Lab Created Synthetic Caffeine Production Process: It starts with Ammonia...The pungent caustic chemical used as a cleaning agent, a fertilizer & as a precursor to nitrogen compounds. The Ammonia must be converted to Urea...The same chemical found in human urine. This Urea is combined with Chloroacetic Acid to create Uracil, which is then converted to Theophylline. The addition of methyl chloride transforms the theophylline into methylated theophylline, which is synthetic caffeine. The synthetic caffeine, at this stage in chemical production, is glowing blue as a phosphorescent. Synthetic caffeine has a blue, phosphorescent glow that is considered unappealing, which is why the raw form is processed with chemicals like chloroform to remove the glow & produce the familiar white powder of caffeine. The glowing phenomenon is a side effect of the chemical manufacturing process, which uses harsh ingredients like ammonia & urea, & is not a feature of naturally sourced caffeine. The US soft drinks industry is highly dependent on synthetic caffeine, with giant soda companies requiring more than 2 million kilograms a year for their beverages alone. In total, America imports 7 million kilos of artificial caffeine annually. 3 Chinese factories are the powerhouse behind 90% of all synthetic caffeine production & export...most coming from Shijiazhuang, an economically booming yet heavily polluted industrial city in Hebei province. In the global caffeine industry, transparency is scarce. Recent FDA reports revealed shocking conditions in a Chinese plant that supplied giant soda companies, from rusting infrastructure to the absence of sanitation measures such as hairnets & gloves. The unsettling truth about this incident makes it clear that self-certification for foreign inspections can be disastrously dangerous, especially in countries with track records of food poisoning cases. Incidentally, the European Union bans synthetic caffeine import from China, due to health concerns & harmful production practices to protect European citizens. Products Containing Synthetic Caffeine: Soft Drinks Energy Drinks Some Electrolyte Powders Dietary Supplements Prescription Medications OTC Medications Gum Candy Some Cosmetics 👇Monsanto Patent Synthetic Caffeine👇 👇Pfizer Patent Synthetic Caffeine👇 👇Synthetic Caffeine - vs - Natural Caffeine👇 Speaker: Samantha Feher CAPS LOCK Podcast

Valerie Anne Smith

152,707 views • 11 months ago

Dr. Andrew Huberman (Andrew D. Huberman, Ph.D.) describes the ideal length of time for focused work. - “The ideal duration is about 90 minutes.” Plan work or learning sessions to match this natural focus cycle. - Warm-up window: “The first 5 to 10 minutes of that 90 minutes are a transition time.” - Post-work downtime: “Take at least 10 minutes, and ideally as long as 30 minutes, and go through what I call deliberate defocus.” Do low-effort, phone-free activities to reset brain energy. - Idling and sleep restore focus: “That period of idling is essential for your ability to focus.” Recovery culminates at night, making rest non-negotiable for repeated high-focus bouts.
5:07

Dr. Andrew Huberman (Andrew D. Huberman, Ph.D.) describes the ideal length of time for focused work. - “The ideal duration is about 90 minutes.” Plan work or learning sessions to match this natural focus cycle. - Warm-up window: “The first 5 to 10 minutes of that 90 minutes are a transition time.” - Post-work downtime: “Take at least 10 minutes, and ideally as long as 30 minutes, and go through what I call deliberate defocus.” Do low-effort, phone-free activities to reset brain energy. - Idling and sleep restore focus: “That period of idling is essential for your ability to focus.” Recovery culminates at night, making rest non-negotiable for repeated high-focus bouts.

Huberman Lab Clips

101,489 views • 1 year ago

Timing your coffee intake for peak cognitive alertness has less to do with cortisol spikes and more to do with leveraging the biology of adenosine. Caffeine works by blocking adenosine, a molecule that builds up the longer you’re awake and makes you feel tired. But right after waking, adenosine levels are at their lowest, meaning there’s not much for caffeine to block. That initial “jolt” you feel from your first sips? It’s often just natural sleep inertia fading (or maybe the placebo effect from coffee’s smell and ritual). Dr. Michael Grandner (Dr. Michael Grandner) explains how waiting approximately one hour after waking allows adenosine levels to naturally accumulate, creating optimal conditions for caffeine to bind more effectively and producing a robust and measurable enhancement in alertness and cognitive performance. From the latest episode of the FoundMyFitness podcast. Links to the full episode can be found below.
2:48

Timing your coffee intake for peak cognitive alertness has less to do with cortisol spikes and more to do with leveraging the biology of adenosine. Caffeine works by blocking adenosine, a molecule that builds up the longer you’re awake and makes you feel tired. But right after waking, adenosine levels are at their lowest, meaning there’s not much for caffeine to block. That initial “jolt” you feel from your first sips? It’s often just natural sleep inertia fading (or maybe the placebo effect from coffee’s smell and ritual). Dr. Michael Grandner (Dr. Michael Grandner) explains how waiting approximately one hour after waking allows adenosine levels to naturally accumulate, creating optimal conditions for caffeine to bind more effectively and producing a robust and measurable enhancement in alertness and cognitive performance. From the latest episode of the FoundMyFitness podcast. Links to the full episode can be found below.

Dr. Rhonda Patrick

414,027 views • 10 months ago

What if feeling calm and in control starts with your first bite of the day? Jessie Inchauspé has built her career around that idea - The idea that your glucose levels shape far more than you think… Many of you will recognise Jessie from the show, as this is the third time we’ve had her on. But for those of you who don’t know her, Jessie is a biochemist whose work has reshaped how many people view cravings and sugar. This time, we go much deeper than just “avoid sugar.” She walked me through how your fasting glucose is one of the most important numbers to know, and why muscle is one of your greatest metabolic assets. Small habits like moving after a meal or changing the order of your food can dramatically change your energy. When we started talking about pregnancy and stress, the conversation shifted. It stopped being about hacks and started being about responsibility. About the idea that what’s happening in your body today could shape someone else’s life tomorrow.
1:41

What if feeling calm and in control starts with your first bite of the day? Jessie Inchauspé has built her career around that idea - The idea that your glucose levels shape far more than you think… Many of you will recognise Jessie from the show, as this is the third time we’ve had her on. But for those of you who don’t know her, Jessie is a biochemist whose work has reshaped how many people view cravings and sugar. This time, we go much deeper than just “avoid sugar.” She walked me through how your fasting glucose is one of the most important numbers to know, and why muscle is one of your greatest metabolic assets. Small habits like moving after a meal or changing the order of your food can dramatically change your energy. When we started talking about pregnancy and stress, the conversation shifted. It stopped being about hacks and started being about responsibility. About the idea that what’s happening in your body today could shape someone else’s life tomorrow.

Steven Bartlett

16,330 views • 5 months ago

How Much Sugar Do I Need To Function & To Be Healthy? The Amount Of Sugar That You Need To Function & Be Healthy Is...ZERO. There Is No Nutritional Requirement Whatsoever Of Sugar. None At All. You Don't Need Any. Dr Aseem Malhotra, Cardiologist You Don't Need Any Dietary Source Of Glucose. The Reason For That Is, Our Bodies Need Glucose To Survive, But You Don't Need Any Dietary Source Of Glucose To Survive. People go on Ketogenic Diets & they literally eliminate all starch as well, which also contains glucose, from their diet. Your body will make the glucose it needs from fat & protein. In terms of diets, there is no value from sugar whatsoever. Sugar can give you energy, but you can get energy from fat. Sugar has no nutritional value whatsoever. Zero. From a health perspective, there is zero requirement for dietary sugar. Carbohydrates are not an essential nutrient. We cannot have vibrant health or even live without protein & fat. The opposite is true of sugar & starch. We CAN have vibrant health & live a full energetic healthy life without sugar & starch(Carbohydrates). Excess sugar wreaks havoc on all systems in the body. Sooner or later the harm sets in as: Insulin Resistance & Inflammation Alzheimer's & Dementia Diabetes Cancer Glaucoma & Macular Degeneration Inflammation Arthritis Chronic Kidney Disease Pancreatitis Fatty Liver Disease Heart disease Gut Permeability Insomnia The Benefits Of Eliminating Most Sugar & Achieving The Fat Burning State Of Ketosis: Optimal Weight--Ketosis helps achieve optimal weight. Less hungry, full satiety & burning fat instead of glucose for energy. Improved Metabolic Health--Ketosis encourages healthy lipids, lowers TG, raises HDL & optimal blood pressure levels. Improved Brain Function--Ketosis heals Mental Illness brain dysfunction & treats neurological conditions like Alzheimer's & Parkinson's disease. Improved Blood Sugar Management--Ketosis, along with carbohydrate restriction, puts type 2 diabetes into remission. Improved Energy Levels--Ketosis increases your energy levels & keeps them stable by burning fat instead of glucose for energy. Reduced Risk of Disease--Ketosis reduces your risk of developing heart disease, metabolic syndrome & cancer. Improved Appetite Control--Ketosis makes you less hungry & eat less frequently. Improved Focus--Ketosis allows you to achieve laser powered focus. Improved Gut Microbiome--Ketosis increases the ratio of Bacteroidetes to Firmicutes in your gut microbiome. 👇248 Low Carbohydrate Research Resources👇 👇Ketogenic Protocol For Cancer Prevention/Treat👇 👇Ketogenic Diet Heals Mental Illness👇 Speakers: Dr Aseem Malhotra & DiaryOfaCEO
0:47

How Much Sugar Do I Need To Function & To Be Healthy? The Amount Of Sugar That You Need To Function & Be Healthy Is...ZERO. There Is No Nutritional Requirement Whatsoever Of Sugar. None At All. You Don't Need Any. Dr Aseem Malhotra, Cardiologist You Don't Need Any Dietary Source Of Glucose. The Reason For That Is, Our Bodies Need Glucose To Survive, But You Don't Need Any Dietary Source Of Glucose To Survive. People go on Ketogenic Diets & they literally eliminate all starch as well, which also contains glucose, from their diet. Your body will make the glucose it needs from fat & protein. In terms of diets, there is no value from sugar whatsoever. Sugar can give you energy, but you can get energy from fat. Sugar has no nutritional value whatsoever. Zero. From a health perspective, there is zero requirement for dietary sugar. Carbohydrates are not an essential nutrient. We cannot have vibrant health or even live without protein & fat. The opposite is true of sugar & starch. We CAN have vibrant health & live a full energetic healthy life without sugar & starch(Carbohydrates). Excess sugar wreaks havoc on all systems in the body. Sooner or later the harm sets in as: Insulin Resistance & Inflammation Alzheimer's & Dementia Diabetes Cancer Glaucoma & Macular Degeneration Inflammation Arthritis Chronic Kidney Disease Pancreatitis Fatty Liver Disease Heart disease Gut Permeability Insomnia The Benefits Of Eliminating Most Sugar & Achieving The Fat Burning State Of Ketosis: Optimal Weight--Ketosis helps achieve optimal weight. Less hungry, full satiety & burning fat instead of glucose for energy. Improved Metabolic Health--Ketosis encourages healthy lipids, lowers TG, raises HDL & optimal blood pressure levels. Improved Brain Function--Ketosis heals Mental Illness brain dysfunction & treats neurological conditions like Alzheimer's & Parkinson's disease. Improved Blood Sugar Management--Ketosis, along with carbohydrate restriction, puts type 2 diabetes into remission. Improved Energy Levels--Ketosis increases your energy levels & keeps them stable by burning fat instead of glucose for energy. Reduced Risk of Disease--Ketosis reduces your risk of developing heart disease, metabolic syndrome & cancer. Improved Appetite Control--Ketosis makes you less hungry & eat less frequently. Improved Focus--Ketosis allows you to achieve laser powered focus. Improved Gut Microbiome--Ketosis increases the ratio of Bacteroidetes to Firmicutes in your gut microbiome. 👇248 Low Carbohydrate Research Resources👇 👇Ketogenic Protocol For Cancer Prevention/Treat👇 👇Ketogenic Diet Heals Mental Illness👇 Speakers: Dr Aseem Malhotra & DiaryOfaCEO

Valerie Anne Smith

15,209 views • 1 year ago

Be careful about stacking stimulants and exercise. Energy drinks, caffeine, and nicotine can improve motivation and performance, but they also cause high-amplitude dopamine release with minimal to zero effort. When you use a stimulant, you might feel more motivated to workout. But in the absence of the stimulant, your motivation levels are likely to plummet. If you need a stimulant for every workout, you’re creating a pattern of behavior that won’t serve you well in the long run. Listen as Dr. Andrew Huberman (Andrew D. Huberman, Ph.D.) describes how he uses caffeine to enhance his workout quality while preventing it from becoming a crutch. Check out the post below for a link to the full episode!
2:37

Be careful about stacking stimulants and exercise. Energy drinks, caffeine, and nicotine can improve motivation and performance, but they also cause high-amplitude dopamine release with minimal to zero effort. When you use a stimulant, you might feel more motivated to workout. But in the absence of the stimulant, your motivation levels are likely to plummet. If you need a stimulant for every workout, you’re creating a pattern of behavior that won’t serve you well in the long run. Listen as Dr. Andrew Huberman (Andrew D. Huberman, Ph.D.) describes how he uses caffeine to enhance his workout quality while preventing it from becoming a crutch. Check out the post below for a link to the full episode!

Dr. Rhonda Patrick

554,523 views • 2 years ago

Investigative science journalist Nina Teicholz: "There's a large body of rigorous research... showing that a diet higher in fat and lower in carbohydrates leads to better outcomes in terms of diabetes, obesity, heart disease." "When you eat [carbohydrates], they're converted in your blood into glucose. Glucose is a simple sugar... and it's like a quick fuel, and your body uses that up, and then when it's gone, you want another hit." "But if you become what's called a fat burner... your primary fuel is not glucose, it's fat—with the fat that you store in your body, and also the fat that you eat." "You can have two fuel sources as a human being. You can either live on glucose or fat. If you've got a healthy metabolism, you can switch back and forth between them." "People who... have just been living on carbs for a really long time, mainly glucose—they can only get their fuel from glucose... They can't switch over to fat to burn their own fat." "Imagine I were a 300-pound woman. All that fat on me? That is fuel... That's like having granola bars strapped all over my body, right? I should be able to access that fuel... and I can't access it because my body doesn't know how to burn my fat." "And that's what happens when you live too long living off of glucose as your only fuel source. You cannot switch over and burn your own fat." "It's like living on top of a well and not having a bucket to get yourself a drink of water, and then you die of thirst." Credit: Nina Teicholz, PhD Joe Rogan
4:03

Investigative science journalist Nina Teicholz: "There's a large body of rigorous research... showing that a diet higher in fat and lower in carbohydrates leads to better outcomes in terms of diabetes, obesity, heart disease." "When you eat [carbohydrates], they're converted in your blood into glucose. Glucose is a simple sugar... and it's like a quick fuel, and your body uses that up, and then when it's gone, you want another hit." "But if you become what's called a fat burner... your primary fuel is not glucose, it's fat—with the fat that you store in your body, and also the fat that you eat." "You can have two fuel sources as a human being. You can either live on glucose or fat. If you've got a healthy metabolism, you can switch back and forth between them." "People who... have just been living on carbs for a really long time, mainly glucose—they can only get their fuel from glucose... They can't switch over to fat to burn their own fat." "Imagine I were a 300-pound woman. All that fat on me? That is fuel... That's like having granola bars strapped all over my body, right? I should be able to access that fuel... and I can't access it because my body doesn't know how to burn my fat." "And that's what happens when you live too long living off of glucose as your only fuel source. You cannot switch over and burn your own fat." "It's like living on top of a well and not having a bucket to get yourself a drink of water, and then you die of thirst." Credit: Nina Teicholz, PhD Joe Rogan

Wide Awake Media

33,490 views • 1 year ago

Can CGMs be harmful? Continuous glucose monitors are big business these days, and for sure, they can be helpful. Especially for people with type 1 diabetes and anyone treated with insulin, they can be a godsend. 🙌 However, they are now also promoted as tools for anyone to "avoid blood sugar spikes" to improve health and weight loss. This obviously expands the market massively, but is this a good and helpful way to use them? I would argue a CGM can be a good tool, if you know how to use it right. However, there are a couple of concerning risks if you don't, as I discuss in this clip: 1. Adding fats on top of any food will lower your blood glucose spike, but it can also add tons of extra empty calories, which may be counterproductive for weight loss, etc. In effect, lowering your blood glucose spike this way may lead to weight gain, not weight loss. 2. Healthy people on strict low-carb diets tend to develop "Adaptive Glucose Sparing," a fancy way of saying their glucose levels become very sensitive to even small amounts of carbohydrates. Wearing a CGM in this situation may make people afraid of even tiny amounts of carbs, like a few blueberries, thinking that any carbs are dangerous. A couple days of eating slightly more carbs could remove this issue. Berries and similar foods are hardly dangerous for healthy people. With those two major caveats, I'm all for testing CGMs and learning about blood glucose reactions to food. What is your experience with CGMs? Please share in the comments. More The clip is from my recent appearance on the Optimize Your Body podcast with Martinsilvafitness. Here's the full podcast on YouTube; it's also on Spotify and all other platforms:
3:48

Can CGMs be harmful? Continuous glucose monitors are big business these days, and for sure, they can be helpful. Especially for people with type 1 diabetes and anyone treated with insulin, they can be a godsend. 🙌 However, they are now also promoted as tools for anyone to "avoid blood sugar spikes" to improve health and weight loss. This obviously expands the market massively, but is this a good and helpful way to use them? I would argue a CGM can be a good tool, if you know how to use it right. However, there are a couple of concerning risks if you don't, as I discuss in this clip: 1. Adding fats on top of any food will lower your blood glucose spike, but it can also add tons of extra empty calories, which may be counterproductive for weight loss, etc. In effect, lowering your blood glucose spike this way may lead to weight gain, not weight loss. 2. Healthy people on strict low-carb diets tend to develop "Adaptive Glucose Sparing," a fancy way of saying their glucose levels become very sensitive to even small amounts of carbohydrates. Wearing a CGM in this situation may make people afraid of even tiny amounts of carbs, like a few blueberries, thinking that any carbs are dangerous. A couple days of eating slightly more carbs could remove this issue. Berries and similar foods are hardly dangerous for healthy people. With those two major caveats, I'm all for testing CGMs and learning about blood glucose reactions to food. What is your experience with CGMs? Please share in the comments. More The clip is from my recent appearance on the Optimize Your Body podcast with Martinsilvafitness. Here's the full podcast on YouTube; it's also on Spotify and all other platforms:

Dr. E

28,506 views • 2 years ago

“To get your thyroid activity up, it requires good nutrition, high ratio of calcium to phosphate, if possible, a one-to-one ratio is very good, but many people on a standard diet are getting five times as much phosphate as calcium.” “Keeping a very, very high ratio of calcium to phosphate in your diet is helpful, because that helps to suppress the parathyroid hormone. And the parathyroid hormone blocks the use of oxygen in all of your tissues, and that leads to the production.” “If you have a high ratio of calcium to phosphate, calcium happens to suppress the fermentation of fiber and starch in the intestine. So high calcium intake will actually reduce the production of the endotoxin as well as reducing the consequences of your reaction to the endotoxin.” Ray Peat
0:20

“To get your thyroid activity up, it requires good nutrition, high ratio of calcium to phosphate, if possible, a one-to-one ratio is very good, but many people on a standard diet are getting five times as much phosphate as calcium.” “Keeping a very, very high ratio of calcium to phosphate in your diet is helpful, because that helps to suppress the parathyroid hormone. And the parathyroid hormone blocks the use of oxygen in all of your tissues, and that leads to the production.” “If you have a high ratio of calcium to phosphate, calcium happens to suppress the fermentation of fiber and starch in the intestine. So high calcium intake will actually reduce the production of the endotoxin as well as reducing the consequences of your reaction to the endotoxin.” Ray Peat

Master Metabolism

68,650 views • 1 year ago

10 bodyweight squats every 45 minutes beats a 30-minute walk for blood sugar control. Dr. Rhonda Patrick shared this on Rich Roll’s podcast. The GLUT4 transporters (which pull glucose into your muscles) stay elevated for up to 48 hours after movement. Short, intense bursts throughout the day, like quick squats, can actually outperform longer, lower-intensity activity for glucose regulation. A 2024 study found that doing 10 bodyweight squats every 45 minutes during an 8.5-hour sitting period improved blood glucose control better than a single 30-minute walk. The frequent muscle contractions drive more GLUT4 to the cell surface and create beneficial lactate signaling. With blood sugar issues on the rise, these tiny “exercise snacks” are an easy, zero-equipment way to support metabolic health all day long. Have you tried doing short movement breaks like squats during your workday? Did you notice any difference in energy or focus?
0:50

10 bodyweight squats every 45 minutes beats a 30-minute walk for blood sugar control. Dr. Rhonda Patrick shared this on Rich Roll’s podcast. The GLUT4 transporters (which pull glucose into your muscles) stay elevated for up to 48 hours after movement. Short, intense bursts throughout the day, like quick squats, can actually outperform longer, lower-intensity activity for glucose regulation. A 2024 study found that doing 10 bodyweight squats every 45 minutes during an 8.5-hour sitting period improved blood glucose control better than a single 30-minute walk. The frequent muscle contractions drive more GLUT4 to the cell surface and create beneficial lactate signaling. With blood sugar issues on the rise, these tiny “exercise snacks” are an easy, zero-equipment way to support metabolic health all day long. Have you tried doing short movement breaks like squats during your workday? Did you notice any difference in energy or focus?

Camus

46,727 views • 2 months ago

How purpose and fulfillment physically change your brain's mitochondria: "People who felt more purpose in life and who felt more connected to others, it seemed like that was sufficient to increase the energy transformation capacity of the mitochondria in their brain." "If you tweak the mitochondria in a rat brain, you can change the behavior of that animal from more submissive to more dominant or from more dominant to more submissive." "Chronically stressful things actually damage the mitochondria in the brain, there are fewer mitochondria and they don't transform energy as well." "The human experience is the most direct way in which you can know whether the content of your life matches your energy and matches what matters for you." "Energy flow is the lynch pin between matter, the stuff of biology, and experiences." Martin Picard on Andrew D. Huberman, Ph.D.
9:31

How purpose and fulfillment physically change your brain's mitochondria: "People who felt more purpose in life and who felt more connected to others, it seemed like that was sufficient to increase the energy transformation capacity of the mitochondria in their brain." "If you tweak the mitochondria in a rat brain, you can change the behavior of that animal from more submissive to more dominant or from more dominant to more submissive." "Chronically stressful things actually damage the mitochondria in the brain, there are fewer mitochondria and they don't transform energy as well." "The human experience is the most direct way in which you can know whether the content of your life matches your energy and matches what matters for you." "Energy flow is the lynch pin between matter, the stuff of biology, and experiences." Martin Picard on Andrew D. Huberman, Ph.D.

Huberman Lab Clips

24,309 views • 26 days ago

You all know full well that if you produce too much of something, its value will fall. That's elementary. Money is just the same. If you print too much of it, its value will fall ... It isn't a newfangled theory. It is as essential as the law of gravity, and you can't avoid it if you want to in fact tackle inflation.
0:45

You all know full well that if you produce too much of something, its value will fall. That's elementary. Money is just the same. If you print too much of it, its value will fall ... It isn't a newfangled theory. It is as essential as the law of gravity, and you can't avoid it if you want to in fact tackle inflation.

Margaret Thatcher

11,462 views • 4 months ago

Anthony Chaffee said: "Alzheimer's is being called type 3 diabetes—you're getting insulin resistant in the brain, so you just can't get glucose into the brain for energy." He explains it further: "Your brain has been running on low energy for decades and it can just shrink and atrophy and get worse. Switching over to ketosis through a ketogenic diet and having ketones running your energy structure just bypasses that—you don't need insulin and it just goes bang right into your brain, turns on. It's like flicking a switch and your brain starts working a lot better.” Anthony Chaffee, MD also mentions: ”It can also start repairing and rebuilding because ketones cross the blood-brain barrier and reconstitute into fatty acids which make up the physical structures of the brain. Your brain is fat, your brain is cholesterol—so you need fat and cholesterol for that."
0:53

Anthony Chaffee said: "Alzheimer's is being called type 3 diabetes—you're getting insulin resistant in the brain, so you just can't get glucose into the brain for energy." He explains it further: "Your brain has been running on low energy for decades and it can just shrink and atrophy and get worse. Switching over to ketosis through a ketogenic diet and having ketones running your energy structure just bypasses that—you don't need insulin and it just goes bang right into your brain, turns on. It's like flicking a switch and your brain starts working a lot better.” Anthony Chaffee, MD also mentions: ”It can also start repairing and rebuilding because ketones cross the blood-brain barrier and reconstitute into fatty acids which make up the physical structures of the brain. Your brain is fat, your brain is cholesterol—so you need fat and cholesterol for that."

A Paradise for Parents

53,217 views • 6 months ago

If your parent is showing signs of Alzheimer's and you want to do something about it, put them on the ketogenic diet. This diet puts their body into a state of ketosis, where instead of their brain burning sugar for fuel, it burns fat and produces something called ketones. Ketones become an alternative fuel source for their brains. Most people with Alzheimer's have brain cells that are insulin resistant. It can no longer efficiently pull glucose from the bloodstream for fuel. Even though glucose is available, the insulin delivery system is broken. Brain cells are starving and can no longer power themselves properly, causing brain fog, memory loss, cognitive decline, and even depression. Ketones bypass this broken system entirely. They cross the blood-brain barrier without needing insulin, feeding your brain cells directly. They produce less cellular waste than glucose. And even act as natural antioxidants exactly where your brain needs them most. Here's Dr. Dale Bredesen's ketogenic protocol from his latest clinical trial on Alzheimer's: • Cut simple carbohydrates. • Fast for at least 12 hours overnight. • Plant-rich diet high in healthy fats (a mildly ketogenic diet - best if starting out) 90% of his patients improved following these rules. Some went from impaired cognitive scores to perfect ones. And results were 7x greater than the leading Alzheimer's drugs. The ketogenic diet is one of the protocols families use to treat their parent's Alzheimer's in our online community. More on this in the comments below.
1:58

If your parent is showing signs of Alzheimer's and you want to do something about it, put them on the ketogenic diet. This diet puts their body into a state of ketosis, where instead of their brain burning sugar for fuel, it burns fat and produces something called ketones. Ketones become an alternative fuel source for their brains. Most people with Alzheimer's have brain cells that are insulin resistant. It can no longer efficiently pull glucose from the bloodstream for fuel. Even though glucose is available, the insulin delivery system is broken. Brain cells are starving and can no longer power themselves properly, causing brain fog, memory loss, cognitive decline, and even depression. Ketones bypass this broken system entirely. They cross the blood-brain barrier without needing insulin, feeding your brain cells directly. They produce less cellular waste than glucose. And even act as natural antioxidants exactly where your brain needs them most. Here's Dr. Dale Bredesen's ketogenic protocol from his latest clinical trial on Alzheimer's: • Cut simple carbohydrates. • Fast for at least 12 hours overnight. • Plant-rich diet high in healthy fats (a mildly ketogenic diet - best if starting out) 90% of his patients improved following these rules. Some went from impaired cognitive scores to perfect ones. And results were 7x greater than the leading Alzheimer's drugs. The ketogenic diet is one of the protocols families use to treat their parent's Alzheimer's in our online community. More on this in the comments below.

A Paradise for Parents

47,033 views • 4 months ago

University of Houston Texas paper published at the end of 2022 is sparking a wave of interest Reducing the level of sugar and insulin in the blood for diabetics after eating by 52% (better than many diabetes medications) with a very simple movement and you do not need to make an effort or take any medications. Only by moving a very small muscle located in the calf muscle behind the leg, called the soleus muscle. By moving this muscle while you are sitting in your chair and watching TV, the blood sugar level decreases by a large percentage (by half), and this muscle does not suffer any fatigue, even if you continue to move it for long hours. One of the advantages of this muscle is that it consumes the glucose present in the blood after eating for energy (Glucose) and not the glycogen stored in the muscles like the rest of the body's muscles. Interesting research, and it could be an effective solution for diabetes without the need for drugs, strenuous exercise, and exhausting diets.
0:47

University of Houston Texas paper published at the end of 2022 is sparking a wave of interest Reducing the level of sugar and insulin in the blood for diabetics after eating by 52% (better than many diabetes medications) with a very simple movement and you do not need to make an effort or take any medications. Only by moving a very small muscle located in the calf muscle behind the leg, called the soleus muscle. By moving this muscle while you are sitting in your chair and watching TV, the blood sugar level decreases by a large percentage (by half), and this muscle does not suffer any fatigue, even if you continue to move it for long hours. One of the advantages of this muscle is that it consumes the glucose present in the blood after eating for energy (Glucose) and not the glycogen stored in the muscles like the rest of the body's muscles. Interesting research, and it could be an effective solution for diabetes without the need for drugs, strenuous exercise, and exhausting diets.

Basit Alvi

120,133 views • 3 years ago

Bryan Johnson reveals what you MUST do to get the best sleep possible ''Reading a book for 10 minutes before bed is as powerful as sleep medication, on some metrics it's even more powerful than sleep meds'' ''Have your final meal of the day 4 hours before bed, it gives your body time to digest, and when your body has that distance it will lower its body temperature, your blood glucose will be down, melatonin is produced and it gets the body in a more relaxed state'' ''You need like an hour wind down routine, if your bedtime is 10 PM, when 9 PM comes turn off all the screens and spend that hour doing things that relax you, read a book, breath work, meditation, hang out with a friend, anything but be on your screen''
1:31

Bryan Johnson reveals what you MUST do to get the best sleep possible ''Reading a book for 10 minutes before bed is as powerful as sleep medication, on some metrics it's even more powerful than sleep meds'' ''Have your final meal of the day 4 hours before bed, it gives your body time to digest, and when your body has that distance it will lower its body temperature, your blood glucose will be down, melatonin is produced and it gets the body in a more relaxed state'' ''You need like an hour wind down routine, if your bedtime is 10 PM, when 9 PM comes turn off all the screens and spend that hour doing things that relax you, read a book, breath work, meditation, hang out with a friend, anything but be on your screen''

Teddy - PolyBackTest.com

825,114 views • 4 months ago