#199 Are Glucose Hacks Worth It? with Dr Rupy Aujla
6th Jun 2023
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.
By reducing blood glucose spikes and crashes, 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 recommend these practices, the doses and I’ll ultimately let you know whether I think they’re worth trying!
References/sources
Vinegar
https://www.sciencedirect.com/science/article/pii/S0168822716308518
https://link.springer.com/article/10.1186/1471-230x-7-46
https://onlinelibrary.wiley.com/doi/10.1002/mnfr.201600121
Sequential nutrient ingestion
https://www.nature.com/articles/nutd201633/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4876745/
https://drc.bmj.com/content/5/1/e000440
https://www.frontiersin.org/articles/10.3389/fendo.2019.00144/full#B58
PGE and appetite https://www.nature.com/articles/s42255-021-00383-x
Fibre
https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-13-76
https://pubmed.ncbi.nlm.nih.gov/30617143/
https://pubmed.ncbi.nlm.nih.gov/12209371/
Psylliumhttps://www.nature.com/articles/1601398
B glucan https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7146517/
http://www.aulamedica.es/nh/pdf/7597.pdf
Almonds https://www.nature.com/articles/s41430-023-01263-1
Exercise https://www.mdpi.com/1660-4601/20/1/253
https://link.springer.com/article/10.1007/s00125-016-4085-2
https://onlinelibrary.wiley.com/doi/full/10.1002/1348-9585.12199
Berberine https://pubmed.ncbi.nlm.nih.gov/23808999/
Salacia https://pubmed.ncbi.nlm.nih.gov/17616771/
https://pubmed.ncbi.nlm.nih.gov/15635348/
https://pubmed.ncbi.nlm.nih.gov/15975493/
Green tea - https://www.mdpi.com/2072-6643/14/23/5063
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