Intro, Summary, Bio:
This episode is packed with brilliant health advice! Today you’re going to hear from someone who’s helped hundreds, if not thousands of people lose excess fat, get off their blood pressure medications or statins or even diabetes medications, by following some foundational principles of healthy eating…and it’s all about optimizing your insulin and eating nutrient-dense foods so you can get rid of the diagnosis known as Metabolic Syndrome, and start living that feel-good life for the rest of your days. We'll learn what metabolic syndrome is (it's soooo common!) and what you can do about it.

Michael Rutherford is an Nutritional Therapy Practitioner working primarily with truck drivers through his family business called Let's Truck over at healthytribe.com Michael prioritizes and educates his clients on the importance of food, the power of nutrient-density, and how healthy lifestyle factors optimize health and wellness.⁣⁣⁣ He is also a Primal Health Coach, like me, (PHC) and he studied culinary arts at Le Cordon Bleu.

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Disclaimer: Consult with your doctor or functional medicine practitioner before trying any of the remedies or dietary interventions mentioned in this episode. This information and recording is for informational and educational purposes only.

Points of Discussion:
5 Key Markers for Metabolic Syndrome (3 qualifies you):
1. Low HDL Cholesterol (40 for men, 50 for women)
2. High Triglycerides (over 150, standard lipid panel)
3. Obesity - Waist Circumference
4. High Blood Pressure
5. High Blood Sugar (elevated A1C, or elevated fasting glucose; pre-diabetic or diabetic)

- High “Waist Circumference”
- fat around abdomen, visceral fat, is most dangerous
- Insulin Resistance is a big driver
- What is Insulin Resistance
- Analogy
- Insulin is building or “anabolic”
- Fat Storing Hormone
- Eating Carbohydrates (and protein) raises blood sugar and requires more insulin.
- Cells become resistant to insulin.
- Body keeps producing insulin, sugar levels stay high, cells don’t use insulin
- Can increase blood pressure and inflammation and leads to other Metabolic Syndrome problems
- The biggest thing to consider with Metabolic Syndrome is “Is Insulin a Factor Here” because it could be other things like nutrient deficiencies, oxidative stress
- Insulin Resistance is the #1 factor and needs to be addressed first
- What are the signs of Metabolic Syndrome or Insulin Resistance?
- Obesity or Beer Belly, it’s just a matter of “when” not “if”
- Dr. Kraft (not like the foods) lab documentation comparing fasting insulin numbers and A1C showing insulin resistance 10 years in advance (60% tested with normal A1C and fasting glucose still had some degree of insulin resistance)
- By the time you’re diagnosed with type 2 diabetes, you’re in stage 4 of insulin resistance
- “Fasting Insulin” is an additional lab you’ll have to request from your doctor (most are only running fasting glucose and A1C)
- Score ideally under 8 (standard US units) but doctor will say you’re normal under 15
- Waist Circumference
- Across the belly button, not the hips.
- > 40 inches for men, > 35 inches for women; slightly less for Asians because they get obesity/metabolic syndrome at a lower waist circumference.
- How does Metabolic Syndrome affect your life?
- puts you at a much higher risk for type 2 diabetes
- higher risk for strokes, heart attacks, alzheimer’s, dementia, death
- Alzheimer’s is still without a cure
- Dale Bredesen “The End of Alzheimer’s”
- testing alone is $3-5K, supplements $200-300 a month, and additional intervention costs
- Best thing is prevention
- Even with only 1 or 2 of the Metabolic Syndrome criteria, you still need to worry and take action
- Estimated that more than half of the population is either pre-diabetic or diabetic
- Lack of sleep, chronic stress, chronic inflammation, environmental toxins, processed foods; so many factors working against us in modern life
- Are these conditions reversible?
- Yes, and quickly
- Off diabetic drugs and without diabetic labs in 6 months
- Michael works with a difficult population segment: truck drivers
- Even people with double-digit A1C; normal is in the low “5’s”. Even people with numbers off the charts.
- Hundreds of people reversing diabetes with his help
- People reversing high blood pressure, getting off statin drugs
- American Diabetes Association, new journal of care 2020, new definition for “remission.” Finally admitting that’s possible.
- Remission is Normal A1C with no drugs for 12 months, is full remission; a pre-diabetic with no drugs is partial remission
- The #1 Thing anyone can do is simple but not easy:
- Lower your carbohydrates, get rid of processed foods
- “The 3 Public Enemies of Health”
- Processed Oils, canola, soybean, corn oil, safflower
- Processed Sugars
- Grains
- IF he could only pick 2 it would be grains and processed oils
- Grains are lacking nutrition, they’re inflammatory, destructive to gut health and insulin
- Processed oils are so inflammatory and disrupting hormones
- Focus on those two and you’ll end up cutting sugars too
- Maybe you’re not low carb yet, but to take it to the next level you go “Keto” to reverse your conditions
- Fasting is another strategy to try
- What to eat on the go?
- Canned Seafood (canned seafood is always wild caught) without toxic oils (olive oil, salt, water, okay)
- Pressure Canned grass-fed meats
- avocados
- nuts and seeds
- leafy greens
- fermented foods
- Rotisserie Chicken (spend on organic wherever possible like at Whole Foods Market $9.99)
- Use the carcass to make bone broth
- Seek out Salad Bars (make olive oil + vinegar dressing)
- What’s the motivation?
- Truck drivers can lose their commercial license without good medical records/lab results
- Up until recently, if you were insulin-dependent you couldn’t drive on the interstate but they’re loosening the restrictions because so many people have it
- Michael’s Dad’s radio show: Trucking Business and Beyond on XM Sirius 146 (monday through friday)
- How many people in your life suffer when your health suffers?
- Annual average cost of care for type 2 diabetic is over $10K (this cost alone can bankrupt the US)
- When your health declines you will take more sick days, can’t play with your kids or grandkids
- you don’t want your loved ones to have to take care of you or help pay your bills
- Exercise
- A single bout of heavy lifting increases insulin sensitivity for 48 hours
- Michael’s team has an online course about resolving Metabolic Syndrome completely
- Learn.letstruck.com

Resources:
- Learn.letstruck.com
- Dale Bredesen Book: “The End of Alzheimer’s”
- Instagram @rutherford_ntp: https://www.instagram.com/rutherford_ntp
- healthytribe.com

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Intro/Exit Music  - "Ukulele Whistle" by Scott Holmes