Optimizing Metabolic Health

High blood pressure is the #1 leading risk factor for early death and poor health worldwide…but if undiagnosed and untreated, it increases your risk of heart attack, stroke, kidney failure and more. In this episode, learn how to test and track your blood pressure, and about 7 natural ways to lower high blood pressure.  In this episode: Importance of blood pressure and how to know your numbers 7 natural ways to lower blood pressure without medications Actionable ideas to incorporate tips into your routine Please note: this podcast was originally released under a different brand name. As of September 16, 2025, the brand has been renamed. If you'd like to show your support with a one-time or monthly donation, please visit: ⁠https://ko-fi.com/metabolicphd. Additional resources: Previous episode, DASH Diet: https://www.youtube.com/watch?v=EB5uqRCDsQM&t=2082s  Good sources of key nutrients: Potassium  Magnesium Direct links to previous tips mentioned in episode: Stress tips Sleep tips Measuring blood pressure at home: How to: https://www.heart.org/en/health-topics/high-blood-pressure/understanding-blood-pressure-readings/monitoring-your-blood-pressure-at-home Example blood pressure measurement device: https://a.co/d/gheLkJk  Resources to quit smoking: CDC Tobacco Campaign: https://www.cdc.gov/tobacco/campaign/tips/quit-smoking/   American Heart Association Healthy Living: https://www.heart.org/en/healthy-living/healthy-lifestyle/quit-smoking-tobacco/help-i-want-to-quit-smoking  Resources for alcohol: Free PDF Download (no email required): https://www.niaaa.nih.gov/sites/default/files/publications/NIAAA_RethinkingDrinking.pdf  National Institutes of Health: https://www.niaaa.nih.gov/publications/brochures-and-fact-sheets/treatment-alcohol-problems-finding-and-getting-help and https://alcoholtreatment.niaaa.nih.gov/  Timestamps: (00:00:02) Importance of blood pressure (00:01:36) 7 actions to lower blood pressure naturally, without medications (00:06:29) Definitions and background: Blood pressure, readings, tracking (00:10:24) Healthy levels and hypertension (high blood pressure) (00:11:34) Coordinate with your doctor (00:13:08) Tip 1: Balance sodium and potassium (00:18:38) Tip 2: Move your body (00:20:57) Tip 3: Manage stress and prioritize sleep (00:25:06) Tip 4: Increase soluble fiber and reduce sugar intake (00:27:07) Tip 5: Lose weight if needed (00:28:02) Tips 6 and 7: Stop smoking and drinking alcohol (00:30:26) Closing ABOUT US: Welcome to Optimizing Metabolic Health! I'm Dr. Erin Glynn, PhD, and I've studied and researched metabolism, exercise physiology, weight management, and metabolic disease for over 20 years. My YouTube channel and podcast are here to provide credible, no-hype health and nutrition information to help people craft their own sustainable, healthy lifestyles for long-term health. We appreciate everyone here with the desire to learn and improve their health! If you find our content valuable, please subscribe and interact with us on your favorite social platform(s): Find us @metabolicPhD on: Instagram, X (Twitter), Facebook, and TikTok. Please also visit us on our website - www.metabolicphd.com - where you can learn more and find resources! See our website for important disclaimers regarding use of the information from the Optimizing Metabolic Health Podcast and our YouTube channel: metabolicphd.com/disclaimers and metabolicphd/terms-and-conditions Links: Website: https://www.metabolicphd.com/  Instagram: https://www.instagram.com/metabolicphd/  Facebook: https://www.facebook.com/metabolicphd/  LinkedIn: https://www.linkedin.com/company/nuchihealth/  X (Twitter): https://x.com/metabolicphd  Apple Podcasts: https://podcasts.apple.com/us/podcast/the-nuchi-health-podcast/id1739038603  Spotify: https://open.spotify.com/show/7JewMLMmy3r3iragFe1aos   #bloodpressure #health #diabetes #healthylifestyle #hypertension #highbloodpressure #hearthealth #heartdisease #cholesterol #bloodpressurecontrol #heart #wellness #healthyliving #bloodpressuremonitor #heartattack #stroke #bloodpressureproblems #obesity  

In today's episode, I share seven simple changes you can start today to lower your risk of heart disease and improve your blood lipid profile - particularly triglycerides and HDL levels - two important metrics for metabolic health. Heart disease remains the leading cause of death globally, but small, research-backed steps can have a significant impact on your risk factors. Join us as we explore practical ways to improve your metabolic and heart health. In this episode: - Heart Disease, The Silent Killer: Why it's important to take action now—even if you feel healthy. - What are Blood Lipids?: Understand cholesterol, triglycerides, and their role in heart health. - The 7 Tips: Simple actions you can start implementing today to improve cholesterol and triglyceride levels. Please note: this podcast was originally released under a different brand name. As of September 16, 2025, the brand has been renamed. If you'd like to show your support with a one-time or monthly donation, please visit: ⁠https://ko-fi.com/metabolicphd. Additional resources: Resources to quit smoking: CDC Tobacco Campaign: https://www.cdc.gov/tobacco/campaign/tips/quit-smoking/  American Heart Association Healthy Living: https://www.heart.org/en/healthy-living/healthy-lifestyle/quit-smoking-tobacco/help-i-want-to-quit-smoking Resources to reduce or stop drinking alcohol: Free PDF Download (no email required): https://www.niaaa.nih.gov/sites/default/files/publications/NIAAA_RethinkingDrinking.pdf National Institutes of Health: https://www.niaaa.nih.gov/publications/brochures-and-fact-sheets/treatment-alcohol-problems-finding-and-getting-help and https://alcoholtreatment.niaaa.nih.gov/   Learn more about different types of carbohydrates: Low Carb Diets Explained: Should You Be Eating Fewer Carbs? Find your BMI (body mass index): https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm Find your daily calorie needs: How to Calculate Your Daily Caloric Needs for Optimal Health   Timestamps: (00:00:18) Introduction: Why heart health matters (00:02:43) Summary of 7 tips to improve cholesterol and triglycerides (00:06:29) Defining metabolic health and blood lipids: Triglycerides, LDL and HDL cholesterol (00:010:39) Take a deeper dive into the 7 tips for improving blood lipids (00:11:40) Importance of omega-3 fatty acids and consuming fatty fish (00:13:55) Swap simple carbs for complex carbs and slightly reduce intake (00:17:06) How to boost soluble fiber intake (00:18:14) Simple ways to hit weekly targets for aerobic exercise (00:20:57) Why reducing saturated fat intake is recommended despite the controversy  (00:23:01) Avoid excess calories to lower triglycerides: maintain or lose weight (00:25:30) How smoking and alcohol affect blood lipids   ABOUT US: Welcome to Optimizing Metabolic Health! I'm Dr. Erin Glynn, PhD, and I've studied and researched metabolism, exercise physiology, weight management, and metabolic disease for over 20 years. My YouTube channel and podcast are here to provide credible, no-hype health and nutrition information to help people craft their own sustainable, healthy lifestyles for long-term health. We appreciate everyone here with the desire to learn and improve their health! If you find our content valuable, please subscribe and interact with us on your favorite social platform(s): Find us @metabolicPhD on: Instagram, X (Twitter), Facebook, and TikTok. Please also visit us on our website - www.metabolicphd.com - where you can learn more and find resources! See our website for important disclaimers regarding use of the information from the Optimizing Metabolic Health Podcast and our YouTube channel: metabolicphd.com/disclaimers and metabolicphd/terms-and-conditions Links: Website: https://www.metabolicphd.com/  Instagram: https://www.instagram.com/metabolicphd/  Facebook: https://www.facebook.com/metabolicphd/  LinkedIn: https://www.linkedin.com/company/nuchihealth/  X (Twitter): https://x.com/metabolicphd  Apple Podcasts: https://podcasts.apple.com/us/podcast/the-nuchi-health-podcast/id1739038603  Spotify: https://open.spotify.com/show/7JewMLMmy3r3iragFe1aos #Cholesterol #Triglycerides #Lowercholesterol #MetabolicHealth #HealthPodcast

In today's episode, we continue our deep dive into practical strategies for blood sugar control: tips you can start today for better metabolic health. From the benefits of breaking up sedentary time and tips for optimal sleep, to reducing stress and the best dietary supplements for glucose support, this episode is packed with science-backed, achievable actions. In this episode: Movement Breaks: Why muscle contraction matters for blood sugar. Sleep & Stress: Tips to optimize sleep and reduce stress for metabolic benefits. Supplements for Blood Sugar: Which ones to consider and why. Join us for this next step in our metabolic health series, and see how small changes can make a big impact on your health journey! Please note: this podcast was originally released under a different brand name. As of September 16, 2025, the brand has been renamed. If you'd like to show your support with a one-time or monthly donation, please visit: ⁠https://ko-fi.com/metabolicphd. Additional resources: Learn more about mulberry leaf extract: https://www.phynova.com/products/reducose/   Listen to this episode on the go! Apple Podcasts: https://podcasts.apple.com/us/podcast/how-to-improve-blood-sugar-control-practical-tips-metabolic/id1739038603?i=1000674813203 Spotify: https://open.spotify.com/episode/7dJX90WA0jNJtSLn08wheC?si=sg2fQ48uRZuwNXbxZBz1cw Timestamps: (00:00:18) Episode introduction (00:01:46) Summary of 4 tips to improve blood sugar control from episode 10   (00:05:46) Tips to improve blood sugar control: Movement (00:08:35) Exercise snacks: breaking up sedentary behavior with activity (00:10:02) Importance of movement in insulin resistance: PCOS, Type 2 diabetes, Cardiovascular Disease  (00:12:52) Importance of better sleep (00:15:40) 10 tips to improve SLEEP HYGIENE  (00:21:12) Importance of controlling stress (00:23:13) 8 tips to reduce STRESS (00:28:49) Dietary supplements for blood sugar control (00:34:08) Summary ABOUT US: Welcome to Optimizing Metabolic Health! I'm Dr. Erin Glynn, PhD, and I've studied and researched metabolism, exercise physiology, weight management, and metabolic disease for over 20 years. My YouTube channel and podcast are here to provide credible, no-hype health and nutrition information to help people craft their own sustainable, healthy lifestyles for long-term health. We appreciate everyone here with the desire to learn and improve their health! If you find our content valuable, please subscribe and interact with us on your favorite social platform(s): Find us @metabolicPhD on: Instagram, X (Twitter), Facebook, and TikTok. Please also visit us on our website - www.metabolicphd.com - where you can learn more and find resources! See our website for important disclaimers regarding use of the information from the Optimizing Metabolic Health Podcast and our YouTube channel: metabolicphd.com/disclaimers and metabolicphd/terms-and-conditions Links: Website: https://www.metabolicphd.com/  Instagram: https://www.instagram.com/metabolicphd/  Facebook: https://www.facebook.com/metabolicphd/  LinkedIn: https://www.linkedin.com/company/nuchihealth/  X (Twitter): https://x.com/metabolicphd  Apple Podcasts: https://podcasts.apple.com/us/podcast/the-nuchi-health-podcast/id1739038603  Spotify: https://open.spotify.com/show/7JewMLMmy3r3iragFe1aos #BloodSugarControl #MetabolicHealth #InsulinResistance #FastingGlucose #HbA1c #HealthPodcast  

In this episode, dive into essential metabolic health concepts related to blood sugar control. We cover topics such as glycemic variability, insulin resistance, glycemia, diabetes, and key blood sugar measures like fasting glucose and HbA1c. Learn practical tips for improving your blood sugar control without spending money or relying on medications. In this episode: -Blood Sugar Control Concepts: Understanding glycemic variability, insulin resistance, and more -Key Metrics: Fasting glucose, HbA1c, and their significance  -Practical Tips: Effective strategies to improve blood sugar control affordably Please note: this podcast was originally released under a different brand name. As of September 16, 2025, the brand has been renamed. Special thanks to @annabcalligraphy for this week's artwork, featuring the message: "Progress, not perfection". If you'd like to show your support with a one-time or monthly donation, please visit: ⁠https://ko-fi.com/metabolicphd. Additional resources: Search Terms for At-Home Test Kits: Look for at-home blood test kits that include testing for HbA1c, cholesterol panels, and other outcomes of interest. I have used Lets Get Checked with positive results but do not have a financial affiliation with this company. Watch previous episodes of the Optimizing Metabolic Health Podcast mentioned: https://www.youtube.com/playlist?list=PLJc0Lc-M4gGI53qcYKvUFoxkbP0XUuPxu Listen to this episode on the go! Apple Podcasts: https://podcasts.apple.com/us/podcast/the-nuchi-health-podcast/id1739038603 Spotify: https://open.spotify.com/show/7JewMLMmy3r3iragFe1aos  Timestamps: (00:00:18) Episode introduction (00:02:00) Important medical information (00:02:26) Why care about blood sugar? (00:03:40) Definitions: Glucose, types of carbohydrates, glycemia, prediabetes, diabetes, insulin resistance, fasting plasma glucose, and HbA1c (00:08:42) At-home test kits (00:09:59) Healthy, prediabetes, and diabetes blood test measures by FPG and HbA1c (00:11:04) Hemoglobin A1c explanation (00:12:10) Why glucose can be normal while you become insulin resistant (00:13:30) Tips to improve blood sugar control (00:17:02) Glycemic variability (00:22:28) Meal sequencing (when to consume carbohydrates in a meal) (00:25:21) Second meal effect (00:26:58) Circadian rhythm effects on metabolism: eat in fewer hours, stop eating before bed (00:28:35) Closing  ABOUT US: ABOUT US: Welcome to Optimizing Metabolic Health! I'm Dr. Erin Glynn, PhD, and I've studied and researched metabolism, exercise physiology, weight management, and metabolic disease for over 20 years. My YouTube channel and podcast are here to provide credible, no-hype health and nutrition information to help people craft their own sustainable, healthy lifestyles for long-term health. We appreciate everyone here with the desire to learn and improve their health! If you find our content valuable, please subscribe and interact with us on your favorite social platform(s): Find us @metabolicPhD on: Instagram, X (Twitter), Facebook, and TikTok. Please also visit us on our website - www.metabolicphd.com - where you can learn more and find resources! See our website for important disclaimers regarding use of the information from the Optimizing Metabolic Health Podcast and our YouTube channel: metabolicphd.com/disclaimers and metabolicphd/terms-and-conditions Links: Website: https://www.metabolicphd.com/  Instagram: https://www.instagram.com/metabolicphd/  Facebook: https://www.facebook.com/metabolicphd/  LinkedIn: https://www.linkedin.com/company/nuchihealth/  X (Twitter): https://x.com/metabolicphd  Apple Podcasts: https://podcasts.apple.com/us/podcast/the-nuchi-health-podcast/id1739038603  Spotify: https://open.spotify.com/show/7JewMLMmy3r3iragFe1aos   #BloodSugarControl #GlycemicVariability #InsulinResistance #FastingGlucose #HbA1c #HealthPodcast #MetabolicHealth

Did you know that less than 10% of Americans are classified as "metabolically healthy"? In this episode, learn what metabolic health means and discover actionable steps you can take today to improve your numbers. We'll cover essential areas of metabolic health including blood sugar, cholesterol, triglycerides, blood pressure, and body fat—focusing on easy-to-implement lifestyle changes that make a significant impact. In this episode: - Understanding Metabolic Health: Key metrics and their importance - Improving Core Areas: Blood sugar, cholesterol, triglycerides, blood pressure, and body fat - Lifestyle Changes: Practical tips for effective and sustainable improvements Please note: this podcast was originally released under a different brand name. As of September 16, 2025, the brand has been renamed. Special thanks to @annabcalligraphy for this week's artwork, featuring the message: "Progress, not perfection". If you'd like to show your support with a one-time or monthly donation, please visit: ⁠https://ko-fi.com/metabolicphd. Additional resources: Watch previous episodes of the Optimizing Metabolic Health Podcast mentioned: https://www.youtube.com/playlist?list=PLJc0Lc-M4gGI53qcYKvUFoxkbP0XUuPxu Resources to quit smoking: https://www.cdc.gov/tobacco/campaign/tips/quit-smoking/ https://www.heart.org/en/healthy-living/healthy-lifestyle/quit-smoking-tobacco/help-i-want-to-quit-smoking Timestamps: (00:00:18) Episode introduction: metabolic health (00:01:55 Optimal levels of blood glucose, lipids, body fat and blood pressure (00:05:15) National metabolic health statistics (00:08:05) 7 Metabolic health tips to start today (00:14:31) Summary of tips, closing ABOUT US: Welcome to Optimizing Metabolic Health! I'm Dr. Erin Glynn, PhD, and I've studied and researched metabolism, exercise physiology, weight management, and metabolic disease for over 20 years. My YouTube channel and podcast are here to provide credible, no-hype health and nutrition information to help people craft their own sustainable, healthy lifestyles for long-term health. We appreciate everyone here with the desire to learn and improve their health! If you find our content valuable, please subscribe and interact with us on your favorite social platform(s): Find us @metabolicPhD on: Instagram, X (Twitter), Facebook, and TikTok. Please also visit us on our website - www.metabolicphd.com - where you can learn more and find resources! See our website for important disclaimers regarding use of the information from the Optimizing Metabolic Health Podcast and our YouTube channel: metabolicphd.com/disclaimers and metabolicphd/terms-and-conditions Links: Website: https://www.metabolicphd.com/  Instagram: https://www.instagram.com/metabolicphd/  Facebook: https://www.facebook.com/metabolicphd/  LinkedIn: https://www.linkedin.com/company/nuchihealth/  X (Twitter): https://x.com/metabolicphd  Apple Podcasts: https://podcasts.apple.com/us/podcast/the-nuchi-health-podcast/id1739038603  Spotify: https://open.spotify.com/show/7JewMLMmy3r3iragFe1aos #MetabolicHealth #BloodSugar #Cholesterol #HealthPodcast  

In this final episode of our "Find Your Food Fit" series, we explore additional eating patterns, including elimination diets like the Autoimmune Protocol (AIP) and Low FODMAP. We also discuss how to adjust any eating pattern for weight loss and provide a brief review of the 20 eating patterns covered throughout the series. In this episode:  - Elimination Diets: Insights into the Autoimmune Protocol (AIP) and Low FODMAP - Adjusting for Weight Loss: How to tailor eating patterns to achieve weight loss goals - Series Review: A recap of the 20 eating patterns discussed Please note: this podcast was originally released under a different brand name. As of September 16, 2025, the brand has been renamed. Special thanks to @annabcalligraphy for this week's artwork! If you'd like to show your support with a one-time or monthly donation, please visit: ⁠https://ko-fi.com/metabolicphd. Additional resources: Watch previous episodes of The Optimizing Metabolic Health Podcast mentioned:  https://www.youtube.com/playlist?list=PLJc0Lc-M4gGI53qcYKvUFoxkbP0XUuPxu  AIP: ⁠https://autoimmunewellness.com/what-is-aip-the-definitive-guide/⁠ Low FODMAP: ⁠https://www.monashfodmap.com/about-fodmap-and-ibs/⁠ ⁠https://www.monashfodmap.com/about-fodmap-and-ibs/fodmap-diet-resources/⁠ Intuitive Eating book: https://amzn.to/46rCVgQ (paid link): As an Amazon Associate I earn from qualifying purchases.⁠ How to calculate your daily caloric needs: ⁠https://youtu.be/LSu2cnduh6M⁠ Timestamps: (00:00:18) Episode introduction, extreme diets don't work (00:03:18) Elimination diets (00:04:50) The Autoimmune Protocol (AIP) (00:10:07) The Low FODMAP diet (00:14:46) Volumetrics and energy density (00:17:23) Intuitive eating (00:20:05) Commercial diet plans (00:21:50) Adapting plans for weight loss (00:24:19) Typical diet advice doesn't work (00:27:53) Calories in, calories out? (00:30:21) Food Fit Series summary: Mediterranean, DASH, MIND (00:33:16) Intermittent fasting summary, TRE (00:34:43) Plant-based approaches (00:36:27) Low carb, Keto, Paleo and Primal approaches (00:41:04) The best diet (00:42:51) Closing ABOUT US: Welcome to Optimizing Metabolic Health! I'm Dr. Erin Glynn, PhD, and I've studied and researched metabolism, exercise physiology, weight management, and metabolic disease for over 20 years. My YouTube channel and podcast are here to provide credible, no-hype health and nutrition information to help people craft their own sustainable, healthy lifestyles for long-term health. We appreciate everyone here with the desire to learn and improve their health! If you find our content valuable, please subscribe and interact with us on your favorite social platform(s): Find us @metabolicPhD on: Instagram, X (Twitter), Facebook, and TikTok. Please also visit us on our website - www.metabolicphd.com - where you can learn more and find resources! See our website for important disclaimers regarding use of the information from the Optimizing Metabolic Health Podcast and our YouTube channel: metabolicphd.com/disclaimers and metabolicphd/terms-and-conditions Links: Website: https://www.metabolicphd.com/  Instagram: https://www.instagram.com/metabolicphd/  Facebook: https://www.facebook.com/metabolicphd/  LinkedIn: https://www.linkedin.com/company/nuchihealth/  X (Twitter): https://x.com/metabolicphd  Apple Podcasts: https://podcasts.apple.com/us/podcast/the-nuchi-health-podcast/id1739038603  Spotify: https://open.spotify.com/show/7JewMLMmy3r3iragFe1aos #EliminationDiet #LowFODMAPDiet #HealthPodcast #WeightManagement #Weightmanagementtools

Is the ketogenic diet right for you? Episode 6 of our 8-part series 'Find Your Food Fit' dives into the science behind keto, addressing its controversies, benefits, and potential side effects. Whether you're considering starting a ketogenic diet or seeking unbiased, research-backed information, this episode is your go-to resource. In this comprehensive episode, we cover:  -The history and fundamentals of ketogenic diets -How to enter and maintain ketosis -Key dietary recommendations and restrictions -Proven health benefits and potential drawbacks -Practical tips for successful keto living -The ongoing controversy and debates around keto Please note: this podcast was originally released under a different brand name. As of September 16, 2025, the brand has been renamed. Special thanks to Robert for this week's artwork! If you'd like to show your support with a one-time or monthly donation, please visit: ⁠https://ko-fi.com/metabolicphd. Additional resources mentioned in the episode: Watch previous episodes of the Optimizing Metabolic Health Podcast mentioned:  https://www.youtube.com/playlist?list=PLJc0Lc-M4gGI53qcYKvUFoxkbP0XUuPxu  Free, keto guide (no sign-up required): https://www.ruled.me/guide-keto-diet/ Good food lists and carb info: https://www.dietdoctor.com/low-carb https://www.dietdoctor.com/low-carb/vegetables  https://www.dietdoctor.com/low-carb/fruits  https://www.dietdoctor.com/low-carb/dairy  Calculate how many grams of each macronutrient you need per day based on total calories and desired percentage: https://drbillsukala.com/macronutrient-calorie-gram-calculator/  https://www.ruled.me/keto-calculator/ Timestamps: (00:00:18) Episode introduction (00:01:37) Brief history of the ketogenic diet (00:07:17) Key definitions: ketosis, macronutrient targets in keto, ketone bodies, net carbs (00:12:01) How to get into ketosis (00:14:39) How to know you're in ketosis (00:19:11) Yes and No foods on a ketogenic diet (00:28:07) "Dirty Keto" (00:29:18) Keto diet yes and no recap (00:32:55) Health benefits of a ketogenic approach (00:45:26) Transitioning into and out of ketogenic diet (00:46:29) Side effects of ketosis, keto flu (00:53:35) Contraindications of ketogenic diets (01:00:02) Recap and closing ABOUT US: Welcome to Optimizing Metabolic Health! I'm Dr. Erin Glynn, PhD, and I've studied and researched metabolism, exercise physiology, weight management, and metabolic disease for over 20 years. My YouTube channel and podcast are here to provide credible, no-hype health and nutrition information to help people craft their own sustainable, healthy lifestyles for long-term health. We appreciate everyone here with the desire to learn and improve their health! If you find our content valuable, please subscribe and interact with us on your favorite social platform(s): Find us @metabolicPhD on: Instagram, X (Twitter), Facebook, and TikTok. Please also visit us on our website - metabolicphd.com - where you can learn more and find resources! See our website for important disclaimers regarding use of the information from the Optimizing Metabolic Health Podcast and our YouTube channel: metabolicphd.com/disclaimers and metabolicphd/terms-and-conditions #ketogenicdiet #HealthPodcast #KetoReview #KetoDiet 

In this week's episode of the podcast, we delve into non-ketogenic low carbohydrate diets! This is the fifth episode in our 8-part series, 'Find Your Food Fit', designed to help you tailor your daily eating to match your lifestyle, preferences, health goals, and budget. Explore popular low carb approaches such as The Zone Diet, Atkins, and South Beach. We review their history, principles, proven health benefits, and key considerations for following these diets in a healthy way. In this episode, you'll learn: -The Zone Diet: History and guidelines -Atkins Diet: Key principles and benefits -South Beach Diet: Overview and practical advice -General Tips: How to follow low carb diets healthily and what to watch out for Please note: this podcast was originally released under a different brand name. As of September 16, 2025, the brand has been renamed. Special thanks to Robert for this week's artwork! If you'd like to show your support with a one-time or monthly donation, please visit: ⁠https://ko-fi.com/metabolicphd. Additional resources: Zone diet resources: https://zoneliving.com/  https://zoneliving.com/pages/all-ebooks-download South Beach: South Beach books on Amazon Atkins website: https://www.atkins.com/  Find a registered dietician near you: https://www.eatright.org/find-a-nutrition-expert  Registered dietitian focused on pregnancy and/or breastfeeding: https://www.eatright.org/find-a-nutrition-expert?AreaOfExpertise=Pregnancy%20and%20Breastfeeding   Timestamps: (00:00:18) Episode introduction (00:03:07) Important terms defined: Carbohydrate types, low carbohydrate ranges  (00:08:48) Effects of carbohydrates on glucose and insulin, functions of insulin, insulin resistance (00:13:46) Net carbs and "water weight" (00:17:53) Low carbohydrate diets (00:18:38) The Zone Diet (00:24:23) Atkins and South Beach (00:23:52) The Slow Carb Diet (00:36:49) Low carbohydrate diets summary (00:38:11) Health benefits of non-ketogenic, low carbohydrate diets (00:50:07) Potential short-fall nutrients of low carbohydrate diets (00:54:19) Side effects of low carbohydrate diets (00:57:56) Contraindications of low carbohydrate diets (01:01:22) Closing ABOUT US: Welcome to Optimizing Metabolic Health! I'm Dr. Erin Glynn, PhD, and I've studied and researched metabolism, exercise physiology, weight management, and metabolic disease for over 20 years. My YouTube channel and podcast are here to provide credible, no-hype health and nutrition information to help people craft their own sustainable, healthy lifestyles for long-term health. We appreciate everyone here with the desire to learn and improve their health! If you find our content valuable, please subscribe and interact with us on your favorite social platform(s): Find us @metabolicPhD on: Instagram, X (Twitter), Facebook, and TikTok. Please also visit us on our website - www.metabolicphd.com - where you can learn more and find resources! See our website for important disclaimers regarding use of the information from the Optimizing Metabolic Health Podcast and our YouTube channel: metabolicphd.com/disclaimers and metabolicphd/terms-and-conditions Links: Website: https://www.metabolicphd.com/  Instagram: https://www.instagram.com/metabolicphd/  Facebook: https://www.facebook.com/metabolicphd/  LinkedIn: https://www.linkedin.com/company/nuchihealth/  X (Twitter): https://x.com/metabolicphd  Apple Podcasts: https://podcasts.apple.com/us/podcast/the-nuchi-health-podcast/id1739038603  Spotify: https://open.spotify.com/show/7JewMLMmy3r3iragFe1aos #Lowcarb #lowcarbdiet #ZoneDiet #AtkinsDiet #SouthBeachDiet #HealthPodcast

This week on the podcast, we dive into plant-based dietary patterns. Discover how to follow a plant-based diet, explore potential health benefits, and learn how to manage nutrient shortfalls and side effects. Get practical advice on incorporating plant-based eating into your lifestyle. This is the fourth episode in our 8-part series, Find Your Food Fit, which helps you structure your daily eating to align with your lifestyle, preferences, health goals, and budget. In this episode, you'll learn about: -Plant-Based Diet Basics: Key principles and guidelines -Health Benefits: How a plant-based diet can improve your health -Nutrient Management: Addressing potential deficiencies and side effects -Practical Tips: How to make plant-based eating work for you Please note: this podcast was originally released under a different brand name. As of September 16, 2025, the brand has been renamed. Special thanks to @annabcalligraphy for this week's artwork, which features the inspiring message: "Find beauty every day." If you'd like to show your support with a one-time or monthly donation, please visit: ⁠https://ko-fi.com/metabolicphd. Additional resources: Understand requirements for vegan certification: https://vegan.org/certification/ Check if an ingredient is vegan: https://doublecheckvegan.com/ Find a registered dietitian to work with: Find a registered dietitian to work with: https://www.eatright.org/find-a-nutrition-expert  Previous podcast episode to review basic nutrition concepts: ⁠https://youtu.be/uz__2EF08-s⁠ Episode 2 of our "Find your Food Fit" series: The Mediterranean Way ⁠https://youtu.be/EB5uqRCDsQM⁠  List of high oxalate foods: https://www.webmd.com/diet/foods-high-in-oxalates  Timestamps: (00:00:18) Episode introduction (00:02:18) Vegan/vegetarian terms defined (00:07:19) Types of vegetarians (00:10:16) Why people choose plant-based diets (00:11:05) Health benefits of plant-based diets (00:20:20) Brief mechanistic discussion of plant-based health benefits (00:22:55) Plant-based versus Mediterranean Diet benefits (00:25:33) Potential nutrient short-falls of plant-based diets (00:35:29) Potential contraindications: Who shouldn't go plant-based? (00:41:09) Side effects and cautions of plant-based diets (00:43:49) Closing ABOUT US: Welcome to Optimizing Metabolic Health! I'm Dr. Erin Glynn, PhD, and I've studied and researched metabolism, exercise physiology, weight management, and metabolic disease for over 20 years. My YouTube channel and podcast are here to provide credible, no-hype health and nutrition information to help people craft their own sustainable, healthy lifestyles for long-term health. We appreciate everyone here with the desire to learn and improve their health! If you find our content valuable, please subscribe and interact with us on your favorite social platform(s): Find us @metabolicPhD on: Instagram, X (Twitter), Facebook, and TikTok. Please also visit us on our website - www.metabolicphd.com - where you can learn more and find resources! See our website for important disclaimers regarding use of the information from the Optimizing Metabolic Health Podcast and our YouTube channel: metabolicphd.com/disclaimers and metabolicphd/terms-and-conditions Links: Website: https://www.metabolicphd.com/  Instagram: https://www.instagram.com/metabolicphd/  Facebook: https://www.facebook.com/metabolicphd/  LinkedIn: https://www.linkedin.com/company/nuchihealth/  X (Twitter): https://x.com/metabolicphd  Apple Podcasts: https://podcasts.apple.com/us/podcast/the-nuchi-health-podcast/id1739038603  Spotify: https://open.spotify.com/show/7JewMLMmy3r3iragFe1aos   #plantbaseddiet #vegan #vegandiet #healthpodcast

In this week's episode, we dive deep into fasting—what it is, what breaks a fast, and the health benefits and risks. We'll also explore the pros and cons of different types of fasting, as well as the effects on both male and female hormone levels. This is the third episode in our 8-part 'Find Your Food Fit' series, where we help you create a sustainable eating plan that aligns with your lifestyle, health goals, and budget. If you'd like to show your support with a one-time or monthly donation, please visit: https://ko-fi.com/metabolicphd. I'd also like to thank @annabcalligraphy for my artwork this week. If you couldn't read it in the video, it says "Find beauty every day". Please note: this podcast was originally released under a different brand name. As of September 16, 2025, the brand has been renamed. Additional resources: How to calculate your daily caloric needs: https://youtu.be/LSu2cnduh6M Previous Optimizing Metabolic Health podcast episode to review basic nutrition concepts: https://youtu.be/uz__2EF08-s Episode 2 of our "Find your Food Fit" series: The Mediterranean Way https://youtu.be/EB5uqRCDsQM  Timestamps: (00:00:18) Episode introduction (00:05:16) Fasting terms defined (00:06:55) Types of intermittent fasting: Alternate day, modified alternate day, 5:2, TRE (00:12:54) Why fast? General benefits (00:16:00) What breaks a fast? (00:18:49) How long to fast? (00:20:28) Best eating window timing for TRE, circadian rhythms,  (00:26:36) Circadian rhythms and alternate day fasting (00:29:08) Health benefits of intermittent fasting (00:34:40) Autophagy activation and benefits (00:36:03) Other mechanisms underlying fasting benefits (00:37:35) Contraindications/who should not fast (00:42:41) Female cycles and hormones with fasting (00:45:50) Male hormone effects of fasting (00:46:40) Nutrition short-falls and potential side effects (00:49:17) Putting intermittent fasting into practice (00:55:13) Closing   ABOUT US: Welcome to Optimizing Metabolic Health! I'm Dr. Erin Glynn, PhD, and I've studied and researched metabolism, exercise physiology, weight management, and metabolic disease for over 20 years. My YouTube channel and podcast are here to provide credible, no-hype health and nutrition information to help people craft their own sustainable, healthy lifestyles for long-term health. We appreciate everyone here with the desire to learn and improve their health! If you find our content valuable, please subscribe and interact with us on your favorite social platform(s): Find us @metabolicPhD on: Instagram, X (Twitter), Facebook, and TikTok. Please also visit us on our website - www.metabolicphd.com - where you can learn more and find resources! See our website for important disclaimers regarding use of the information from the Optimizing Metabolic Health Podcast and our YouTube channel: https://metabolicphd.com/disclaimers and https://metabolicphd/terms-and-conditions Links: Website: https://www.metabolicphd.com/  Instagram: https://www.instagram.com/metabolicphd/  Facebook: https://www.facebook.com/metabolicphd/  LinkedIn: https://www.linkedin.com/company/nuchihealth/  X (Twitter): https://x.com/metabolicphd  Apple Podcasts: https://podcasts.apple.com/us/podcast/the-nuchi-health-podcast/id1739038603  Spotify: https://open.spotify.com/show/7JewMLMmy3r3iragFe1aos #Fasting #IntermittentFasting #NutritionPodcast #HealthBenefitsOfFasting #Healthpodcast

In this episode, we dive into the Mediterranean Diet—what it is, how to follow it, and its proven health benefits. We also compare it to other popular eating patterns like the DASH Diet and the MIND Diet, highlighting their similarities and differences. This is the second episode in the Find Your Food Fit series, where we help you create an eating plan that aligns with your lifestyle, health goals, and budget. Get practical advice on structuring your daily nutrition, and learn how different diets can positively impact your health. Please note: this podcast was originally released under a different brand name. As of September 16, 2025, the brand has been renamed. Special thanks to @annabcalligraphy for this week's artwork, featuring the message: "Progress, not perfection." If you'd like to show your support with a one-time or monthly donation, please visit: ⁠https://ko-fi.com/metabolicphd⁠. Resources Mentioned in Today's Episode: YouTube Channel for great Mediterranean tips: https://www.youtube.com/@mediterraneanminutes Start here for the DASH Diet: https://www.nhlbi.nih.gov/education/dash/following-dash DASH overview and materials: https://www.nhlbi.nih.gov/resources/dash-eating-plan-healthy-eating-proven-results DASH cooking and meal planning: https://healthyeating.nhlbi.nih.gov/ "Diet for the MIND" book: https://amzn.to/46qd2Oz (paid link): As an Amazon Associate I earn from qualifying purchases. Tutorial on how to calculate your daily caloric needs: https://youtu.be/LSu2cnduh6M Other Recommended Episodes: https://youtu.be/uz__2EF08-s Listen to this episode on the go! Apple Podcasts: https://podcasts.apple.com/us/podcast/the-nuchi-health-podcast/id1739038603 Spotify: https://open.spotify.com/show/7JewMLMmy3r3iragFe1aos If you'd like to show your support with a one-time or monthly donation, please visit: ⁠ https://ko-fi.com/metabolicphd ⁠  Timestamps: (00:00:18) Episode introduction (00:03:20) History of the Mediterranean Diet (00:04:05) Basic principles of the Mediterranean Diet (00:14:30) Health benefits of a Mediterranean Diet (00:16:40) Condition-specific considerations (00:18:46) Potential shortfall nutrients (00:21:04) Potential contraindications of following a Mediterranean Diet (00:25:05) "How to" follow the Mediterranean Diet (00:26:32) Pantry and grocery staples of the Mediterranean Diet (00:29:45) Example meals and snacks on the Mediterranean Diet (00:34:42) DASH Diet overview (00:36:58) Basic principles of the DASH Diet (00:38:46) Health benefits of the DASH Diet (00:41:04) Challenges of the DASH Diet (00:42:47) Potential contraindications, DASH Diet (00:43:18) "How to" follow a DASH Diet (00:45:32) MIND Diet overview and principles (00:48:35) Health benefits of the MIND Diet (00:50:19) Episode summary and closing  ABOUT US: Welcome to Optimizing Metabolic Health! I'm Dr. Erin Glynn, PhD, and I've studied and researched metabolism, exercise physiology, weight management, and metabolic disease for over 20 years. My YouTube channel and podcast are here to provide credible, no-hype health and nutrition information to help people craft their own sustainable, healthy lifestyles for long-term health. We appreciate everyone here with the desire to learn and improve their health! If you find our content valuable, please subscribe and interact with us on your favorite social platform(s): Find us @metabolicPhD on: Instagram, X (Twitter), Facebook, and TikTok. Please also visit us on our website - www.metabolicphd.com - where you can learn more and find resources! See our website for important disclaimers regarding use of the information from the Optimizing Metabolic Health Podcast and our YouTube channel: metabolicphd.com/disclaimers and metabolicphd/terms-and-conditions Links: Website: https://www.metabolicphd.com/  Instagram: https://www.instagram.com/metabolicphd/  Facebook: https://www.facebook.com/metabolicphd/  LinkedIn: https://www.linkedin.com/company/nuchihealth/  X (Twitter): https://x.com/metabolicphd  Apple Podcasts: https://podcasts.apple.com/us/podcast/the-nuchi-health-podcast/id1739038603  Spotify: https://open.spotify.com/show/7JewMLMmy3r3iragFe1aos #mediterraneandiet #DASHDiet #MINDDiet #NutritionPodcast #Healthpodcast

In this episode, we're breaking down key nutrition concepts to help you better understand the terminology we'll use in our upcoming series, "Find Your Food Fit." This series is all about crafting a personalized eating plan that aligns with your lifestyle, health goals, budget, and preferences. You'll also get a sneak peek of the various eating patterns we'll explore in the next 7 episodes, designed to help you discover what works best for you. Please note: this podcast was originally released under a different brand name. As of September 16, 2025, the brand has been renamed. Additional Resources: We've posted tutorial videos on how to calculate your daily caloric needs and how to read a nutrition label. Check out these useful tools: Calculate your daily caloric needs USDA Dietary Reference Intake Calculator Listen to this episode on the go!  Apple Podcasts: https://podcasts.apple.com/us/podcast/the-nuchi-health-podcast/id1739038603 Spotify: https://open.spotify.com/show/7JewMLMmy3r3iragFe1aos If you'd like to show your support with a one-time or monthly donation, please visit: ⁠https://ko-fi.com/metabolicphd   Timestamps: (00:00:32) Introduction to upcoming 7 episode series on "Finding your Food Fit" (00:04:29) Dietary patterns coming up in Series 1 (00:11:00) Basic nutrition concepts, Calories (00:13:57) Macronutrients: Fat (00:16:45) Macronutrients: Protein (00:19:02) Macronutrients: Carbohydrates (00:22:05) Macronutrients summary (00:23:30) Physiological response to macronutrients (00:26:25) Micronutrients (00:27:13) Calculating daily caloric needs (00:30:05) Reading nutrition labels (00:31:15) Closing   ABOUT US: Welcome to Optimizing Metabolic Health! I'm Dr. Erin Glynn, PhD, and I've studied and researched metabolism, exercise physiology, weight management, and metabolic disease for over 20 years. My YouTube channel and podcast are here to provide credible, no-hype health and nutrition information to help people craft their own sustainable, healthy lifestyles for long-term health. We appreciate everyone here with the desire to learn and improve their health! If you find our content valuable, please subscribe and interact with us on your favorite social platform(s): Find us @metabolicPhD on: YouTube, Instagram, X (Twitter), Facebook, and TikTok. Please also visit us on our website - www.metabolicphd.com - where you can learn more and find resources! See our website for important disclaimers regarding use of the information from the Optimizing Metabolic Health Podcast and our YouTube channel: www.metabolicphd.com/disclaimers and https://metabolicphd/terms-and-conditions  

Welcome to Optimizing Metabolic Health! I'm Dr. Erin Glynn, PhD, a leading expert with over 20 years of research in metabolism, exercise physiology, weight management, and metabolic disease. Through this podcast and my YouTube channel, I'm here to provide credible, science-backed health and nutrition insights without the hype. Our focus is on helping people create sustainable, healthy lifestyles that lead to long-term health improvements. If you're passionate about improving your health, you're in the right place! Please note: this podcast was originally released under a different brand name. As of September 16, 2025, the brand has been renamed. Stay Connected: Find us on Instagram, Threads, X (Twitter), Facebook, TikTok, and LinkedIn @metabolicPhD Support the podcast: If you'd like to support our channel and the content we provide, consider making a donation here: ko-fi.com/metabolicphd #MetabolicHealth #WeightManagement #SustainableHealth #NutritionTips #LongTermHealth #Healthpodcast