Unlock Your Metabolism with Continuous Glucose Monitoring & Stress Data | Younger By the Minute Ep 9

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Hey. Hello and welcome to

another episode of Younger By the Minute.

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One of your host, Jamie Speiser.

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And I'm always here with my other lovely

host, Jennifer Speiser.

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And we're the show that helps

you live a younger, stronger,

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and more intentional

with every choice that you make.

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Every minute you listen.

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You get younger by the minute.

There you go.

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I think you coined that one, by the way.

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I don't. Know.

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But today we're going to be diving into

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one of the most powerful tools

I feel that is at her disposal.

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I actually use this to help

biohacking me and you.

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And that is using the constant

glucose monitoring system, a CGM.

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So, there is the

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that's why I can't.

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Dexcom.

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Come Dexcom and Stella.

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And so the big thing that really does

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is it takes the guesswork out of wondering

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why your energy crashes

while your cravings are spiking,

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why your body doesn't respond

the way you used to.

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And in this episode is going to change

how you think about your metabolism,

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your nutrition, and your longevity.

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You know, I'm going to talk about

my personal experience

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out of the gate with this one,

because the one thing

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I got frustrated with is,

I know how to get myself lean.

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I mean, I've done

multiple bodybuilding shows.

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I know how to get other people lean

because I've worked

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with hundreds of people

to get them into bodybuilding shows.

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And when it was time for me to get really

lean was about three years ago.

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I just couldn't figure a lie,

you know, I changed, I changed my macros.

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I changed my caloric intake.

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I changed the way I trained.

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Nothing was really happening then.

And that's this.

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The first time we were our Dexcom,

the kind of glucose monitor.

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And what I found was the pattern.

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And as Tony Robbins always says, you know,

find the pattern, you'll find the fix.

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And so, what I notice is multiple times

throughout the day,

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I would be sitting there and next thing

you know, because we had the meter set

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for 152 to pain and,

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one 8191 time I was even 300.

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And I'm like, how is this possible?

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Because I know I hadn't had carbs

at least an hour and a half

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and what I'd attribute

it to is all stress related.

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It was that much stress

I was bottling up that much stress,

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or I was having that much of a moment

to stress

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that that was driving me through it,

through the roof with it.

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And so your body can't distinguish between

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if it's an adrenal dump of insulin, or

if it's because I just ate a Snickers bar.

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But the fact that it was

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above the 150

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taken over an hour for it

to fall back into the hundreds,

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that's like me saying,

I don't know why I can't get

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as lean as I want to lose weight,

and I'm eating five Snickers bars a day.

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You know, it was just

that was the reality of my situation.

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Well, and.

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It was a clear snapshot of what stress

is doing to the body, because that

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constant release of glucose is

can be lethal over a long period

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time in regards to making you more insulin

resistant over time

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and then also affecting,

you know, neurocognitive issues later.

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Because Alzheimer's is linked

to sugar in ways as well.

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And so with that being said,

I mean, it definitely

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allowed us to look into the foods

and we'll get into that.

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But it also allowed me to realize,

like when we would be stressed at work

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because we have a gym,

literally in our practice.

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I would then get stressed

and go take it out on the weights.

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And it was like the absolute

worst thing that I could possibly do.

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It would I would watch on that continuous

glucose monitor

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that the glucose

would just continue to go up.

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So what I learned is I have to go outside,

gather myself and do some breathwork,

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get my glucose back down, and then

I can go work, and just change that.

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So it really like, it

kind of reminds me of like our dog Kiki.

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She hates it when you swear.

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It was like one of those things

that was like, hey, watch it.

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Like,

this is how much you're internalizing.

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This is what you're doing

and how all that works.

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It was interesting, right?

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You know, and it's funny because all this

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and we've always said this,

like our story,

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you know, we're here

because we've gone through stuff

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which is allowed us to help other people

because what we've gone through

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and because I went through that,

you know, it wasn't too long after that,

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I was working with a girl out of Florida

who was insulin dependent, diabetic.

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And, you know, I'll kind of lose

coaching on her parameters.

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And, you know,

we got her levels way lower with carbs,

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which is what her

every doctor told her not to do.

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But then she started noticing, a couple

of patterns again, follow the pattern.

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It was stress and she was shooting it up.

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And because of me and what I went through,

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I said, hey,

the next time you start to notice

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that your glucose monitor,

because she had to wear one,

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you know, all the time because it's

insulin dependent, had a pump.

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I said, why don't you just try doing

some box breathing?

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She's like,

what's that? So I coached you through it.

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So the next time she text me,

next time it happened,

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she's like, oh my God, that worked

like I don't understand.

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And I said, because,

because the flip side of that was, is

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she did exactly what she was

taught by her doctor, right.

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So was bring in glucose

because, you know, going up there sort

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push pushing insulin

or blood sugars were shooting up.

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And then of course she injected insulin,

but was happening 15 minutes later

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she was bottoming out.

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So she literally went from like one 6170.

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She's now down around 5060.

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And I said, because it's a false rate

as because your

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what your glucose monitor was

measuring was stress, not food.

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What you're taught on how to inject your

insulin was based on food, not stress.

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Yeah. So then we fix that.

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But it's all because

of what I went through on that.

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And that's why I think, you know,

when you at,

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when someone would ask

who would benefit from a CGM

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and I'd be frank with you,

I think everybody.

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Everybody would because you get a snapshot

of how much stress

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you're really internalizing.

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And then also I thought

what was really cool is actually

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at that time,

it was before sourdough came a thing.

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We were eating like Dave's Killer

bread or whatever, or having oatmeal.

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Those were our carbs in the morning,

and I spiked very high off of one

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slice of bread,

which was essentially 15g of carbs

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but didn't spike on a half

a cup of oatmeal, which you would know

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the carb content and that, and it was 32g,

you see.

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So like, I it was crazy, right?

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You know,

and I don't it just we are all different.

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But you had a different response to it

than I did.

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And then also types of potatoes.

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Yeah.

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You know they affected us differently.

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And now granted I know that

there's like hacks with potatoes.

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Like if you boil them. Yeah.

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And then also put them in the fridge

and cool them down.

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It lowers the starch content.

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But I do think, you know,

they call glucose the snapshot.

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And that's the biggest thing.

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It is taking a snapshot in time.

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You know sometimes when I do Serum Labs

the glucose can be a false high

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because they fasted a little bit too long

and the body is going to compensate

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for that.

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That's where on Serum Labs,

like I like people to do a CGM

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so they can track, but then they also do

need to be following up

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with some insulin levels. Right?

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And you know, when you take a look

at like again, with bodybuilding,

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the bodybuilders, the way they get

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that lean like that is they

they really become very insulin sensitive.

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Right?

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So and if you look at athletes,

you know, the same thing.

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They're extremely active.

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They're eating high amount of calories.

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You know, if I talk about Michael Phelps

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as eating 10,000 calories

and it wasn't all clean food,

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but he did that much activity

in order to justify that caloric burn

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until you would lose weight, which is what

we've talked about in the past.

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He had to eat that high, otherwise

he'd be muscle wasting at that point.

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So if you really want for the people

that have been struggling with everything

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and they've been eating really trying

to eat clean and do the stuff like that,

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I think that's where our CGM

is really going to shine through,

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because it will show you specifically

what foods drive you up and what foods

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keep you level, or even in some cases,

my drive you down a little bit.

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Even for a female to wear it

because they're a month long process

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and you can do it for one month,

or you can do it for several months.

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But it's also really interesting to see.

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And this is something

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that you've always done or helped me

with, is you need to change your

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like your

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nutrients based on your cycle

as a woman too.

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Yeah,

there's a whole diet right around it.

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So like, you know, there are times

when you're more carb sensitive

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and there is times when you're more,

you know, resistant to them.

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And so understanding your body and

and that's the biggest thing like

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it's our body.

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So you really want to have a true

understanding of your body.

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Like even when we work with people,

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the one thing I always tell people is

this isn't the typical

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medical paternal relationship

where we're telling you what to do.

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You know your body.

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If something doesn't feel right,

if something's off, like we can only

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go based off of what experiences we have

and what the protocols are.

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But as you said before,

that human being is always a variable.

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So you have to adjust.

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And then sometimes

we're even the variable of ourselves.

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So it's, you know, things change, things

shift.

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We're never the same.

Every single day is very different.

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And I think that people it's a good idea

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not just for people

that have been struggling,

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but for people

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that really want to take their health

to the next level because you learn

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what foods work, what foods don't work,

you know how long you should fast like,

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especially in this craze of intermittent

fasting.

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People want it.

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People always think that too much sugar

is bad.

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Well, too low

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a sugar is just as equally as bad

and actually more dangerous in ways.

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Yeah.

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Then it comes back to like, you know,

and I think this is a really good

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point is like, you know, CGM is just like

GP's were originally introduced

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for pre-diabetic and diabetic individuals,

but in what you call

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what we call the biohacking world,

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we're using it to create longevity.

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We're using it to dial ourselves in.

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And when just 30 days of data

that you can get a lot of data

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and use that data long term

to really devise out a long term game

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plan for yourself, and during those times,

even within that 30 day is like,

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we push people like, I want you to go out

to your favorite restaurant,

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eat your favorite meal, and get that data,

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because then we have that stuff

like we did it at Capital Grill

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the one time it was funny

because it's not what I expected.

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But, you know, here's an exact word.

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Just like so I get to eat,

steak, have a glass of wine,

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asparagus

and some chocolate flowers, clay cake.

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And my blood sugar stayed the same.

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I'm like, yeah, I'm

not sure how this is working, but it's.

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I mean, hey.

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We tested it there and it works, so.

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But, you know, you really dial things in.

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And I think that's

where our really big is big on that.

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So, you know,

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my opinion, I again, I think just

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someone who's really

wanting to dial in their plans,

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someone who's really

looking at everything.

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And I think a majority people

are really shifting this way.

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Yeah.

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Is are really looking at their health

from a longevity standpoint,

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not just in the, in the moment now,

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because of increased

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pricing on insurance

and everything going on with that.

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And I do believe

people are becoming more aware of that.

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Being pushed on medications

is not the solution to your problem

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long term,

that you got to get to the root cause

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and with with that,

then you can get off certain medications,

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which is going to put more money

in your pocket.

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And I think inevitably

that's what people want

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because that's like,

how can I afford some of this stuff?

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It's like, well,

if you improve your health

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and you're saving money in other areas

where you could spend in this area.

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Well, and that's why we chose stellar

because we've been writing for Dexcom

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and there's a good a good coupon

that can be used because if you aren't

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the type one or type two diabetic,

it's not covered in under insurance.

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But I do think it's pretty reasonable

and it's worth knowing because what

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if you are eating a certain food

that spikes you,

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and you can get real time

data based on yourself?

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Or what if you have been trying ketogenic

and and it's not right, or

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you realize that you can handle

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carbohydrates because like so many people

think that carbs are the enemy,

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but it's more about like,

when do I need to eat them?

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How do I need to eat them?

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You know, am I, am I fasting for too long?

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Like, even for me, I remember

the alarms were going off in the CGM

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right before I would wake up.

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My blood

sugar would completely bottom out.

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You know? So changing that,

what do you do?

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You think about that now,

if you're one of those people

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that wants to fit into the mold of like,

everybody's on this big hype of getting up

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training at 4:00 in the morning, you know,

because that's when the ROC and Wahlberg

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and all these guys are doing

is are going to send this.

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That is a worst point of time.

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We're going in fasted and working out.

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If you're already digging

at that low level because

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you are going to drop blood sugar

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working out within the first 10

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to 15 minutes,

within the first 20 minutes,

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whatever liver glycogen

you have is going to be gone.

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And now that's

where you're going to end up

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lightheaded, dizzy and probably passed out

because I guarantee you

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you're not hydrated enough either,

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because you're literally waking up

and going to the gym.

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Well, and it's putting so much stress

on your adrenals and people don't realize,

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you know, there's actually four hormones

that come from out of them, or four things

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that the adrenals make, and it's cortisol

and adrenaline which make your body go,

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but we're in such fight or flight

all the time now, between everything

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that we're exposed to

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in the

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in the type of lifestyle that we live,

which is a huge reason

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why people travel over to Europe.

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It's not just the quality of food,

but it's also the taking the stress

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off the body.

That's why they lose weight. Yeah.

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You know, and so then they're also walking

after they eat.

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It's a really big thing.

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Like we'll go walk

after we have a big meal

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because it helps your body process fat

because glucose is

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is needs

to get into the cells to do their job.

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And if you have excess of glucose

in the body can't process it.

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That's when you start to become insulin

resistant. Right.

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And that's

why we really like using that data

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because we can really we already do

customized nutrition based on it.

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We adjust every two weeks

and revamp a plan up in 30 days.

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But it really allows us to customize

that nutrition plan.

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It's going to allow us to stabilize

your blood

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sugars, is going to let us tell you how

you should be eating pre and post workout.

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No matter what part of the day

that you train,

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it's going to help reduce down

inflammation in the body,

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and it's going to help you burn

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more fat efficiently and safely is going

to be the biggest thing with those things.

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That's

why I'm a big component of, of this.

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So, what are some of the other things

you can learn?

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I think we're going to learn a CGM,

a kind of hinted around this earlier,

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like we talked about Capital

and Capital Grill and doing dinner

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when you eat out, but also about

what are certain healthy snacks.

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You know, because I, you know,

we wore it when we went to Italy,

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you know, so, you know,

you can wear that when you travel

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because that's always

the biggest thing I hear from people.

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I don't know what to eat.

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I want to travel because I want to point,

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you know, going to this

and I can order chicken and rice meal.

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You can, because a lot of bodybuilders

that have done it.

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But you can dial in traveling too.

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So that's why I'm talking about

like you can get so much data

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on how to kind of eat in whatever

circumstance that is presented to you,

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and you're really fine

tuning this into it.

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You get to learn

what's stressing you even though you.

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I've talked about this before too.

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Like we live in an hour.

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Natural and adaptive state of stress.

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: 00:14:37

What we are conditioned to.

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: 00:14:39

It isn't until we remove ourselves

from that, then we realize

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: 00:14:43

how much stress we're under,

or until something

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: 00:14:45

really stressful happens when you go,

that was a really stressful day,

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: 00:14:49

but it doesn't mean

that your body isn't underneath stress.

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: 00:14:52

And that's what I found out for me.

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: 00:14:53

I thought I handled my stress

pretty decent until that monitor showed me

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: 00:14:58

I wasn't as spiking my insulin

multiple times throughout the day.

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: 00:15:01

Well, and you were.

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: 00:15:02

I mean, yes, your glucose was spiking,

but you were.

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: 00:15:05

You did make progress.

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: 00:15:06

And, you know, that's the other thing.

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: 00:15:08

Like, I remember one day telling you

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: 00:15:09

when mine went up, I'm like,

I don't feel stress.

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: 00:15:11

And you're like, well, clearly

you are like, because you're conditioned

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: 00:15:14

to, you know, it's like the pot,

the frog in the pot of boiling water.

328

: 00:15:18

It's like you don't just jump into the hot

water.

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: 00:15:20

It's slowly getting turned up on you

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: 00:15:22

and that's some of the things

that you might not realize, right?

331

: 00:15:25

You know,

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: 00:15:25

and we just kind of went through that

with an example today

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: 00:15:27

with one of the clients

you work out of, out of state, you know,

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: 00:15:30

we were talking about it and how is sure

is sugar levels are about 140.

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: 00:15:34

And so we're going

to do a little experiment.

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: 00:15:36

And this is what I love about it. It's

real time data.

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: 00:15:38

So like I encourage him to probably eat

another you know and because you really

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: 00:15:42

wasn't eating cod before bed,

you know is some fruit,

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: 00:15:45

but maybe 20, 30, 20g most.

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: 00:15:49

But I'm encouraging to add in

like another 40 to 60g over time anywhere.

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: 00:15:53

He's going to be anywhere now

between 60 and 80g of carbs before bed.

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: 00:15:57

And at that blood sugar level

now lowered down,

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: 00:15:59

that means that his body is stressed

from lack of food in the

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: 00:16:03

and he needs to bring his caloric

intake up some or if we notice, improve.

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: 00:16:09

He doesn't want to do that.

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: 00:16:10

Then I kind of coach

and then start paying attention to,

347

: 00:16:13

you know, if it's lower down for 3 or

4 days and then it bounces up on the 40,

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: 00:16:16

then that's telling you

that you need to carb up every four days.

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: 00:16:19

So now we get real data

to support the theory of a carb cycle.

350

: 00:16:23

And when do you carb cycle

is a second day, third day, fourth day.

351

: 00:16:27

Do I do two high one low?

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: 00:16:28

Do I do one low to high?

353

: 00:16:30

Like how do I say this is giving you

the data you need to dial that in?

354

: 00:16:34

The other thing

that I think is really cool, as people

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: 00:16:36

get to see how much artificial sweeteners

really actually still spike their glucose

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: 00:16:39

because people think,

oh, well, it's artificially flavored.

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: 00:16:42

It's fine. It's not.

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: 00:16:43

It's actually worse.

359

: 00:16:44

Like you're better to just the only thing

that I like to use is stevia.

360

: 00:16:48

And every once in a while, xylitol. Right.

361

: 00:16:50

But just keep it real,

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: 00:16:52

you know, do the real stuff

and don't go over a certain amount.

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: 00:16:55

And once you change your taste buds

or if, say, you do a microdose

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: 00:16:59

GLP one,

you can learn to like things less sweet.

365

: 00:17:02

You know, it's a

366

: 00:17:03

your body is always going to try to do

the thing that's easiest to do.

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: 00:17:07

And straight

sugar is very easy for your body

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: 00:17:10

to break down

over a molecule of fat, right?

369

: 00:17:12

So it's always in a

go to the path of least resistance.

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: 00:17:15

If you give it the availability to do so.

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: 00:17:17

That and you know, the one thing

I liked about it too was, you know, really

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: 00:17:21

again, we've talked about in episodes

before about your mindset shift.

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: 00:17:25

It really allowed me to see what

the consequences of my choices were like.

374

: 00:17:30

You know, it's it showed me right there

and they're like, okay, boom.

375

: 00:17:33

I get that.

376

: 00:17:34

And like, oh, that is not the direction

I want to go in.

377

: 00:17:36

I was like, I'm

trying to lose weight and drop body fat.

378

: 00:17:39

And I that just made me go

the opposite direction.

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: 00:17:42

So and I, you know, I, I'm,

I love challenges.

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: 00:17:46

And so it challenged me to do better

because again

381

: 00:17:48

it was giving me that live data

and doing stuff like that.

382

: 00:17:51

And I'm on

383

: 00:17:53

I'm an all island kind of person.

384

: 00:17:54

So and I and I'm no quitter and I always

like to excel and I always have to win.

385

: 00:17:59

So like I had to beat this thing

and I had to show myself

386

: 00:18:03

that I could beat this and we haven't won

one now and what, over two years?

387

: 00:18:09

Yeah. No. I'm excited.

388

: 00:18:10

We have some though. Right.

389

: 00:18:12

But again, all that data

390

: 00:18:15

is what we've used over the last two years

to keep us where we're at.

391

: 00:18:19

And anybody who knows me and you,

we are not

392

: 00:18:22

big fluctuations

in the way that we look like this anymore.

393

: 00:18:25

No, I used to be.

394

: 00:18:28

But it's like because we've learned

395

: 00:18:30

how to adapt

and we learned based on that data.

396

: 00:18:34

You know, we've talked about that was,

you know, in a stressful week,

397

: 00:18:37

like the 11 year

398

: 00:18:38

party that came up that we knew

to bring carbs down because of that.

399

: 00:18:42

So we were able to do that.

Left live data.

400

: 00:18:45

I think the benefits of using the CGM

go far beyond weight loss.

401

: 00:18:49

They go into better blood sugar control,

so you're getting fewer energy

402

: 00:18:53

crashes and cravings.

403

: 00:18:54

Again, the big craving is sugar

because sugar's highly addictive.

404

: 00:18:57

Or get to that any street drug out there

that improved metabolic flexibility.

405

: 00:19:01

So you learn what your body needs

to burn fat efficiently, what foods work

406

: 00:19:05

best with you to accomplish that,

407

: 00:19:07

which then is going to lead

408

: 00:19:08

into better hormone balance

409

: 00:19:09

because you're going

to stabilize your glucose,

410

: 00:19:11

which is going to support your thyroid

and adrenal function.

411

: 00:19:14

And then long term disease prevention,

because you are going at this

412

: 00:19:18

with more of a longevity plan

that has live data that gives you real

413

: 00:19:24

data on what you're doing,

which is going to help you put together

414

: 00:19:27

a bigger plan, because it's also going

to reduce down diabetes, heart disease,

415

: 00:19:31

inflammation, which is the biggest killer.

416

: 00:19:33

And it's all that is a whole

another topic that is left untouched.

417

: 00:19:38

And then you're going to get empowered

because like I said, you fully understand

418

: 00:19:41

what your body's going through

and take back your control of your health.

419

: 00:19:45

And like I said,

I like to play a game with it, so.

420

: 00:19:47

I love it.

421

: 00:19:48

I can't wait to wear it again

because actually, I know

422

: 00:19:50

my hormones are a little bit

better balanced and that's

423

: 00:19:53

that's the biggest thing I think

if people really want to figure out

424

: 00:19:56

what's going on and why,

425

: 00:19:57

they need to dig a little bit deeper,

and this is a very good tool.

426

: 00:20:01

A very I, I love it. Right.

427

: 00:20:04

And so as we wrap this up,

I just want to say a precision life.

428

: 00:20:08

You know, we're calling this

unlocking your health potential.

429

: 00:20:10

Because when you understand a biologic by

allowing biology, you you can master it.

430

: 00:20:16

And if you're ready to experience this

and you want to work with either me

431

: 00:20:18

or Hannah on this side of it,

just give us a call up, a precision

432

: 00:20:22

lifestyle, let them know

that you listen to the podcast.

433

: 00:20:25

There is a discount, $50 off

by listening to this and just say promo

434

: 00:20:30

code, promo code younger by the minute

and you'll get that, I'm

435

: 00:20:36

very excited and

436

: 00:20:37

super pumped about this because

437

: 00:20:40

I've yet to see anybody else doing this

and the kind of my mastermind

438

: 00:20:43

brainchild experiment, but I'm excited

to really push this through.

439

: 00:20:47

No. And I think it just brings

a little bit more precision

440

: 00:20:49

to everything that you need to do.

441

: 00:20:51

And if you're going to

442

: 00:20:51

if you're going to fully go into

something, you might as well go all in.

443

: 00:20:55

Kind of like how you wolf in precision.

444

: 00:20:57

There.

445

: 00:20:59

All right.

446

: 00:20:59

And with this, I'm Jamie Speiser, I'm out.

447

: 00:21:02

I'm Jennifer Speiser, and thank you.