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Sugar Does NOT Cause Diabetes!
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Transcript
Does sugar cause diabetes?
00:00:02
chrisyzen
Are you sitting down? I'm about to blow your mind. Please stop operating heavy machinery if you are. Stop driving, pull over, you know, whatever you're doing, stop and listen. Sugar does not cause diabetes. It does not cause diabetes, okay? And I'm gonna explain why.
Introduction and credentials
00:00:27
chrisyzen
Hi, my name is Christian Ordanov. I'm a health author and I'm a functional health practitioner. My latest book is how to actually live longer volume one. There'll be more volumes coming down the pike. So, um, stay tuned for that and get the book. If you haven't got the book yet, this book will add 10 to 20 years, one to two decades on your life or your money back. That's my guarantee. Okay. One to two decades of high quality life or your money back.
Sugar as a scapegoat
00:00:57
chrisyzen
Right. So.
00:00:59
chrisyzen
Sugar does not cause diabetes, folks. This is a very dumbed down one liner parroted in the mainstream, okay? Because they think you are too stupid to understand the deeper mechanisms and it because um ah sugar is a super convenient scapegoat, right? To divert attention away from the real culprits.
Identifying real health culprits
00:01:28
chrisyzen
ah you know the culprits involved in the chronic disease crisis to be to be exact, not just diabetes. The culprits being a lot of seed oils in a lot of food, right? They have completely permeated the food supply. That is one of the biggest reasons and you'll see why.
00:01:46
chrisyzen
in a minute. um And then, of course, the air pollution, the the you know the the pesticides, the glyphosate, the you know the water quality. I mean, there's dozens and dozens of things that are contributing to the disease crisis. And sugar on um on this massive spectrum of what's worse and what's better, she wears way, way, way over on the benign side of things. Just ah as a a little bit, just to, um if we look at human history, even over the last, let's say 10, 20,000 years, we had grains for 10,000, maybe 12,000 years. We were eating grains and a lot of people, their diet was mainly grains for a long time, for
00:02:33
chrisyzen
you know, millennia. Didn't have diseases, didn't have obesity like like we do now. Sugar has been around for more than a thousand years in terms of the processed sugar. Obviously, it's always been around um in fruit and honey and so on, but even processed sugar It's been around, I think, when I was researching my book, I think it was like the seventh century. I think that they they already were were kind of refining sugar. So sugar is like in the form that the granulated sugar we use today, shez that's been around for like three, 400 years or so. And it built the Industrial Revolution. It actually, the sugar consumption correlates with massive, massive um
00:03:17
chrisyzen
technological advancements and and and and scientific and other advancements. okay And then the seed oils, their their introduction around, it I suppose 1870 and onwards, but the the big push in terms of them becoming food because they were initially the seeds were were turned into oil it was machine lubricant right and then later they basically took this machine lubricant it was used like to to help with um ah ah to make varnishes and various other sort of
00:03:54
chrisyzen
ah craftsmanship type type things, nothing nothing to do with food. Then it got just basically marketed as a food. Okay, that's what happened. Crisco, 1911, Procter & Gamble, that whole story is really well told in the book, um The Big Fat Surprise. You can also get that on Audible. It's actually a good book. I have it on both in print and in Audible. disagree with the lady that wrote the book Nina tie coats about the low low carb being and sugar being so bad and carbs being bad but you know that's beside the point I i first was introduced to that book when I was still on the in my low carb phase like
00:04:32
chrisyzen
2018 circa so um the the seed oils permeate started permeating the food supply in 1911 with the first world war um you know a lot of the the good food the butter and the the stuff like that went to the soldiers so that that was a great opportunity for them to push it and then Procter and Gamble sponsored the AHA the American Heart Association in 1948 and they they catapulted them to prominence So you know massive conflict of interest right there. So without turning this into a big Rambo and story, if you're if you're a regular listener, you know that brevity is not my strong point. I'm going to get right into the why sugar does not cause diabetes. ah
00:05:20
chrisyzen
Very bluntly, I'm not even going to go go super deep and and broad or
Challenging dietary beliefs on diabetes
00:05:26
chrisyzen
anything like that. I'm just going to tell you there is a study that you can Google yourself right now if you don't believe me, of course. um Type in to your search engine a practical guide for induction of type 2 diabetes in rat.
00:05:47
chrisyzen
incorporating a high fat diet and streptozotocin. That is what the study is called, um published in 2017. And as you can tell from the title, a high fat diet is what researchers use to induce diabetes in in experimental or lab animals. Now, when I was writing my book last year, um I asked a bunch of different people, including my wife and you know whatever else, and I asked them, when researchers want to give a an animal diabetes for an experiment, do do you think they use a high carb diet or a low carb diet? And I'm telling you, every single person um said, i will I mean, I think a high carb diet. So this is the level
00:06:44
chrisyzen
So this is the power of, um was it joe Joseph Goebbels, you know Hitler's um minister of propaganda that said, make the lie big, or maybe Hitler said, I don't remember, make the lie big, you know keep repeating it, keep repeating it, and people will believe it. So this is what is it's the same with the cholesterol thing, the same with the saturated fat thing, and so on and so forth. Like we could really, oh my God, yeah ah I could list dozens upon dozens of things that are just by virtue of marketing and propaganda.
00:07:18
chrisyzen
we And including myself, I'm not immune to this. there's so even Even this month, I'm im continuing to unlearn things I learned like five, six, seven yeah years ago about what I think is healthy, what I think is not healthy. And I'm continuing to unlearn things. And as I unlearn things, I obviously experiment and make sure that you know the new source is correct and the why I understand why I was wrong in my assumption or just accepting that information.
Scrutinizing evidence and biases
00:07:47
chrisyzen
And then now I know that the new view that I have
00:07:51
chrisyzen
It's based in reality. i can It's more testable. There's actual evidence. you know There's no fraud in the evidence like a a lot of science might have, especially when phars ah for um big pharma is sponsoring studies and so on and so forth. So the I'm just going to read some snippets from the the study. So remember, the study is called a practical guide for induction of type 2 diabetes in rat. Incorporating a high fat diet and streptosotosis. Now this streptosotosis, that's basically just it's ah it's a um toxin that it's a it's just to sort of destroy sort the the the cells in the pancreas that um secrete insulin. So it's more it's more to kind of create the either type 1 diabetes where you can't produce insulin or more like um
00:08:46
chrisyzen
ah very late stage ah type 2 diabetes but the type 2 diabetes which is the most most prevalent one it's the one that's usually of a doubt onset whereas type 1 diabetes usually like the people are generally quite young um that one that one and ah let let me read from the study ah that one is is um not because of high carbs it's not because of a lot of carbohydrates it's actually due to insulin resistance. And you know what causes insulin resistance? Not carbohydrates. Let me read from the study just to to kind of elucidate what what I mean. So this is from the study. Type 2 diabetes, which used to be referred to as adult onset or non-insulin dependent diabetes, accounts for over 90 to 95% of all diabetes.
Environmental factors in type 2 diabetes
00:09:40
chrisyzen
Now,
00:09:41
chrisyzen
It used to be called adult onset diabetes, but now so many children and adolescents and young people, or yeah, yeah children basically, or are ah developing diabetes that they had to change it. You know what I mean? Like a lot of things, a lot of diseases that used to be very late stage are now afflicting younger and younger people. So clearly, um there're it's an environmental thing. It's not genetic, right? So um type 2 diabetes is a complex metabolic disorder, essentially characterized by alterations in lipid metabolism, insulin resistance, and pancreatic beta cell dysfunction. Now, just just here the sentence, did anybody say high blood sugar? Did they say eating too many carbs? No.
00:10:39
chrisyzen
This is mainstream dumb down for the masses, BS. When they say know high blood sugar, that's how they diagnose it. Yes, that they they diagnose it with high blood sugar. you know um But it's not because you ate a lot of carbs that your your blood sugar is high. right So just to continue on from the study, obesity is the most common risk factor for the development of type 2 diabetes. So I'll stop again. So obesity is the most common risk factor for the development of type 2 diabetes. Why would that be? Well, obese people have a lot more fat on their body. What that means is the a feature of that rather is that a lot more fat will be getting released from those fat cells that are on their body into the bloodstream, which which
00:11:36
chrisyzen
is actually what causes insulin resistance. So yeah carbohydrates or glucose and fat they are um they compete to enter into the cell and be oxidized for energy or burned for energy. So if youre if a person is obese and they have more fat on their body, they're going to be releasing through a process known as lipolysis, so basically just releasing a fat from fat cells into the bloodstream, they're going to be releasing more fat just by virtue of having more fat on their body.
00:12:08
chrisyzen
Okay, now continuing on from the study here, this so obesity is the most common risk factor for the development of type 2 diabetes. This may lead to elevated serum triglycerides, hypertension or um high blood pressure and insulin resistance. Okay, nothing has been said about carbohydrates
00:12:34
chrisyzen
eating too much too much pasta, and so on and so forth. It's, so again, elevated serum triglycerides, insulin resistance, alterations in lipid metabolism, okay, and obesity being the most common risk factor. But here's the thing, just to kind of develop this a little bit further, as I discuss in my book, How to Actually Live Longer Volume I, one of the, what I call three primary drivers of aging and dysfunction, is um stress and it is actually a well-known phenomenon that you can have stress induced diabetes and remember diabetes is diagnosed by having
Anecdote: Stress and diabetes
00:13:22
chrisyzen
a high blood sugar.
00:13:24
chrisyzen
But that is an extremely one-dimensional sort of um View of the of the condition it may be diagnosed by that But that does not mean that that is what caused it the the ah high blood sugar is an artifact It's a consequence of the underlying Imbalances or pathology or whatever however you want to call it, you know, so you have Stress induced diabetes. i I was actually on somebody's podcast last year and a very nice guy He was a all his life. He was in his 60s, but very in amazing shape and he's a trainer a fitness ah type type type dude and he had some tough period I think his
00:14:10
chrisyzen
his mother died and then his brother died in a very close succession something like that sort of seriousness where I maybe he was in a car accident I can't remember but fully but um ah several months later he told me that the he went to the doctor and the doctor diagnosed him with diabetes now how in the hell does that happen When the guy, you know, continued training, continued eating, eating well and so on. I'll tell you how it's because when, uh, as I explained in my book, how to actually live longer, when you are stressed, cortisol goes up, adrenaline goes up. And what does that do? Well, cortisol will raise your blood sugar. That's one of its main functions. So it will break your body down and that though those, um, cells that get kind of broken down, they will turn into glucose essentially in the liver. And so cortisol.
00:15:02
chrisyzen
raises your blood sugar. So if you're stressed chronically, your blood sugar will be higher than normal, okay? So that's one reason, or that's one way to to be diagnosed with diabetes. But it had nothing, in that case, it had nothing to do with your diet. Now, in a more serious situation, when you're also chronically stressed, adrenaline is also high often, or um chronically. So adrenaline's job is to, um other than make you feel horrible and and anxious, its job is to
00:15:33
chrisyzen
um ah ah increased lipolysis so this breaking down of fat cells so they can you know go into the bloodstream so eat you a cord is always driving up your blood sugar they're almost kind of directly indirectly but directly and then adrenaline because it's causing your fat cells to secrete more more fat ah fatty acids into the bloodstream that actually can contribute to insulin resistance because the more fat is in the bloodstream, the ah more ah inhibited glucose uptake is is by the cells, so that glucose builds up in the bloodstream.
00:16:20
chrisyzen
right And actually, when you're stressed, cortisol and adrenaline, they cause insulin resistance in the periphery. It's called peripheral insulin resistance. That's the fat cells and the muscles. And this is a survival mechanism. right that that insulin if When your muscles and fat cells become insulin resistanceant ah resistant under stress, you spare that glucose for the brain and the central nervous system. So it's a survival mechanism when there's famine, you know these hormones are high, they will cause you to be insulin resistant so you don't like go for a decide to go for a walk or a jog or do some exercise and then die because you're're you're starving. you know So it's ah it's a very ancient sort survival mechanism. Now, if you were overweight,
00:17:08
chrisyzen
and you have this stress which could be the stress could be from fasting it could be from just psychological stress from work whatever family it could be from too much exercise you know because you think you're told that you have to exercise really hard to lose the weight all of these stresses and and other ways to stress yourself they will increase adrenaline And then because you have extra fat on the body, you know you already have a lot of lipolysis going on, you'll be increasing lipolysis, so that will further um increase the insulin resistance and then that will further cause the build up in blood sugar.
00:17:49
chrisyzen
okay now do you know I could unpack this for for quite a long while longer, but um ah let let's let's now let's pretend this is the situation a person is in.
Stress impact on metabolism
00:18:01
chrisyzen
If they eat food now, that that food might not be partitioned very well by the body. okay Whether that's like a mixed meal, just carbs, just fat, it it's likely that that food will not be partitioned well because here's the idea. So when you eat food,
00:18:20
chrisyzen
ah ah Each type of food that you eat has a ah different effect on insulin. So carbohydrates, most people know, have the highest effect on insulin.
Testing for metabolic health
00:18:31
chrisyzen
Protein then is the the next most. And then fat has the least of ah of a bump, causes the least of a bump in insulin. the idea that when When you eat food, the idea for insulin increasing is to basically signal to cells to uptake the the the glucose right and or and or the fat right so um or rather sorry for for the glucose sorry i i should correct myself so if you are in this insulin resistance state or you're in the stress state where there's a lot of like policies going on there's a lot of fat circulating in your in your bloodstream when you eat your next your your meal right insulin will rise
00:19:18
chrisyzen
um But what happens is you need more insulin in order to get that for the cells to get that signal, for the glucose to get in there. okay So ah what the way we test this with clients is when when we start working with a client, we do a fasting insulin test. And usually, if a client is metabolically healthy, that fasting insulin will be under six. okay Now, if a client has been under a lot of stress, even if they eat kind of well or whatever, or if they've been under a lot of stress and they're not eating very well in terms of a lot of seed oils and a lot of stuff like that, ah um that insulin will be quite high. And you cannot tell by looking at a person if their insulin is very high. You really have to do this this fasting insulin test.
00:20:12
chrisyzen
now Most doctors don't run this test, they don't catch this. okay But when we run this test on clients, this tells us how insulin sensitive they are. And and there's a few other ways to kind of measure it, but cholesterol, triglycerides, ah there's HOMA-IR, there's a few other ways to look at it. But the fasting insulin is the ah surest way to see kind of if this person starts eating carbs, now if we increase their carbohydrates now, Are they going to have a problem? Are they going to start like gaining weight and like not metabolizing them well because there's a lot of circulating fat? So that's how we know whether a person can you know bump up the carbohydrates without any problems. And here's the thing. just and i know I know this this is probably um another and this is another one of those things that are kind of... um So insulin has been vilified.
Carbohydrates and insulin spikes
00:21:11
chrisyzen
in in the mainstream again, you know, if you increase your, especially by the low carb guys, if you increase your insulin, that's going to cause a bunch of disease and stuff. But here's the thing, if you're insulin sensitive, let's say your insulin is like three, four, whatever, something like that. um When you eat, let's say 150 grams of carbo carbohydrates now with your lunch or breakfast, that your insulin may spike quite high, and your blood sugar may spike quite high, but we want what what will happen is that will be a very transient spike in blood sugar and insulin, and then
00:21:52
chrisyzen
those nutrients the glucose will be partitioned into the cells and then you know metabolize and so on and all will be well the insulin will level will drop so that is not a problem so some some guys out there are talking about it's the area under the curve that you care about so people that measure their or that have a continuous blood glucose monitor they can see After a meal how much does the um the blood sugar go up for how long how long does it take to normalize normalize things like that so in a metabolically healthy person it's gonna bump up quite substantially if obviously if the meal is very high enough.
00:22:40
chrisyzen
in carbs. And then the idea is you want that to to lower quite quickly. And this is what happens with with clients that have low levels of stress, they're you know they're eating well and they're metabolically healthy. In other words, their fasting insulin is low indicating they do not have this insulin resistance. whereas and and Just to give a contrasting example, a client that will have like a much higher insulin, let's say 17, you know, something like that. That person, and that this is fasting. So imagine you're waking up in the morning, you're going to the doctor fasted and you're getting this um blood test taken and your insulin level is 17. Why the hell is your insulin so high when you haven't eaten in like eight, 10, 12 hours? Well,
00:23:36
chrisyzen
the the that That's the question, right? And its it's usually because either a lot of stress or whatever other, it could be again, obesity, stuff like that. This is where the there's so much fat circulating in the system, in the bloodstream and or in the cells that the there's a buildup of blood sugar or blood glucose and the only way for the body to get to clear that blood glucose from the bloodstream is by the is for the pancreas to keep cranking out insulin and this you know when you're 30 or even 40 or even 50
00:24:22
chrisyzen
You can do this for decades without any problems and you will go to the doctor. your You know, maybe your triglycerides will be a little high. Maybe they'll be okay. um Maybe your cholesterol markers all that stuff will be in the normal range And even your blood glucose because if you if you're still if your pancreas is working well if you still keep cranking out Insulin to keep the blood sugar low you could go to your doctor and your blood sugar might be like 100 105 you know and
00:24:54
chrisyzen
And you you you could be like that for decades, like until you're like 55 or whatever, maybe even 60. And the doctor will only start to suspect, to kind of sniff out a problem. Maybe you go there and your blood sugar is like 110, 115. It's starting to creep up. But had they tested the fasting insulin marker five, ten fifteen twenty years ago they would have consistently probably now if everybody's different they would have consistently seen the fasting incident up up up up up up up up up and the reason it kept going up up up up over the years from let's say a three and a four like a metabolic like an ass like my wife's. My wife's um insulin is like, fasting this is like three. It's always, and it's always like that every time I've tested it because she she did ballet for like 20 years professionally as well. So she's very athletic and she teaches ballet and pilates, so super athletic. um So that that, she's like my benchmark. Like when I, when I see a client and they're like, oh, everything is dandy, dandy's like, yeah, it's good, but it's not as good as my wife's. So we know we want to get you there, you know?
00:26:06
chrisyzen
but um ah so So the reason the insulin creeps up over the years is because of this build up of blood glucose in the bloodstream because of the insulin resistance caused by either the fat that's on the body or it's being eaten like low carb keto. or a lot of it is being released due to stressful activities or psychological stress um so the reason the insulin keeps steadily increasing is because is the body just has to ah send more insulin out the pancreas has to secrete more insulin in order to maintain this you know homeostasis so a blood sugar of let's say you know
00:26:54
chrisyzen
70 to 100 would be like ah ah um most people's range. So to keep it in that homeostatic range, more and more insulin is required. So you, if you're you, If you are metabolically healthy right right now, we've measured your insulin and let's say it was like three, four, five, ah you know up to six or so, um you have nothing to worry about carbohydrates. right Now, some clients, when they start increasing their carbohydrates in their diet, they do gain a little bit of weight, but there's a lot of other stuff
00:27:33
chrisyzen
that is improving even though they might gain a little bit of weight they're increasing their metabolism right they're reducing their stress hormones and these things will have a an effect down the line in terms of they're already feeling better and and less stressed and they're sleeping better and did a lot of these um effects are going to have um ah Consequences that you feel and see and kind of the weight will improve over months. It's this is not a you know, take a pill and oh oh my god I suddenly everything is dandy people get take decades to get themselves into these metabolic jams
00:28:10
chrisyzen
they paint themselves into a metabolic corner with you know various kind of mainstream things that are usually end up to be harmful so we can expect progress to be super fast but other clients health you know more metabolically sort of healthy clients they when they transition to a higher carb diet, especially if they keep fat on the low end, they rev up their metabolism nicely, and then they find that you know they crave fat, they want to eat more, or ah they're hungry more, because as you increase your metabolism, if if
00:28:45
chrisyzen
you know if you're not eating enough of course you're gonna feel hungry if you're not eating eating enough fat you might not feel satiated long enough but this is what i wanna emphasize here the spike in insulin is again another dumbed down mainstream line that's being pushed on people like oh you know salt causes hypertension you know you know just this kind of stuff saturated fat ah will clog up your arteries absolute nonsense cholesterol bad you know even though every cell in your body is made of it and it's made like ah the the protective sex hormones ah ah are made from it and vitamin D is made from it and it you know your brain is like how many percent cholesterol um so it's yeah so insulin because
00:29:38
chrisyzen
carbohydrates can raise insulin and because blood sugar is high in diabetes therefore, insulin bad. you know this is This is the kind of the kindergarten level logic being used because they just see the masses, the the kind of the narrative being pushed on, they see the masses as like, we have to really dumb it down for them. you know And when I work with clients, we get into the nuance of these things and people realize that a lot of what we think we know about health is is is lies and nonsense.
00:30:14
chrisyzen
um So yeah, are just just to kind of emphasize if you're metabolically healthy you could eat a lot of carbohydrates with a meal and yes your your blood sugar might go up to 160 god knows for for a while and then of course your insulin will will rise commendriately in tandem whatever um that's not a problem but that's not a problem again if your fasting insulin is low and there's other like i said there's other ways to kind of look at insulin resistance in terms of
00:30:49
chrisyzen
triglycerides and um cholesterol levels and whatever else and blood glucose levels um but the easiest thing is just look at the fasting insulin level and it costs 15 bucks you know 10-15 bucks to do that so if we've checked this with you and your yours is low and I've told you you should not worry you should not worry about eating carbohydrates now I want to I should have started with this. that I'm sure a lot of my listeners know, but if you're new, just to make sure you understand, when I say carbohydrates, I'm talking about clean carbs and then there's the crappy carbs. So I want to differentiate them here just to make sure there's no ambiguity. Clean carbs is anything that's not basically um coming from a seed, like a nut.
00:31:36
chrisyzen
um grain, cereal, beans, bread, pasta, all of that is crappy carbs because there's a lot of um a lot of ah fibers and other stuff and anti-nutrients and a shred of toxins and so those are tend to be very inflammatory. and then never mind the Omega-6's in the nuts and the whatever other seeds so clean carbs is fruit and well-cooked starches like organic white rice organic white potato a sweet potato this kind of yams whatever um as long as you tolerate them of course if ah if you don't tolerate a food of course that you just don't eat that food and then my favorites are honey and And then I like fruit juices because they're just um they're they're just more convenient. I like speed in the morning so I can get to work. So I like honey in the morning and or like if if if organic oranges are in season, I will buy those and juice for the family.
00:32:41
chrisyzen
And so these would be my favorite. So ah fruit and its juices are daily organic. Of course, honey, maple syrup. I love maple syrup. It's just too damn expensive. So I just buy honey and um what else? Oh, yeah. White, white, white, rice sweet potato. So these would be the clean carbs that, you know, most people like Women especially, like ah I tell you, not one woman I've worked with has has eaten enough carbohydrates and most women are like pretty severely under eating both carbs and protein and food in general.
Defining clean vs. processed carbs
00:33:17
chrisyzen
So 250 grams, 200 should be a bare minimum, right? But I just want to actually address something about sugar itself.
00:33:34
chrisyzen
Right. So if you if you're not completely brainwashed by the keto low carb people and you say, OK, so sugar is bad, you know, processed sugar is bad, but honey is great. and And you know, if it's from a natural source, it's great. And that's dandy. I just want to dispel a little bit of ah of a myth here for you. Now, I'm not saying go out and buy granulated sugar. and start you know eating granulated sugar. Obviously, it's a processed food. It's devoid of minerals. It's devoid of um other co-factors needed to metabolize it. right so you need When you take in glucose or fructose, whatever, you need co-factors, nutrients, and so on to to turn it into energy. So it's not energy
00:34:28
chrisyzen
in its own right we turn the fuel into energy in the cells and that process requires a bunch of stuff minerals vitamins so on functioning mitochondria so i'm not saying go buy sugar but here's the thing If we say honey is great, but sugar is bad. Well, what's the difference other than like what I just said, you know, honey has more of the co-factors and the the minerals and more other phytochemicals and so on. Here's the thing, sugar.
00:35:02
chrisyzen
is fructose, so sucrose, table sugar, is fructose and glucose. Now I've got the, there's a book called Advanced Nutrition and Human Metabolism.
Understanding carbohydrates
00:35:13
chrisyzen
So I've got this open and they have carbohydrates and there's two kind of, you may you may know this already, just a quick primer. um you have two types of carbohydrates you have your simple carbs your complex carbs and then the so the the simple carbohydrates you have the monosaccharide so one sugar unit that's glucose and fructose those are the the ones we all know and then there's also galactose and then there's the disaccharide so there's two units so two sugars joined together and those are lactose which is glucose
00:35:47
chrisyzen
and galactose, okay, joined together, that's lactose from milk, dairy. Then you have sucrose, that's table sugar, which is glucose and fructose joined together. and then maltose, which is two glucose molecules. And then you have the complex carbs, which is basically starches and and stuff like that. So starch is just a bunch of glue like starch, like in ah grains and um but yeah potatoes and stuff. That's just starch is just glucose molecules joined together.
00:36:21
chrisyzen
ah They're called polysaccharides. And then there's a few other oligosaccharides like raffinols and verbocols and stachios. And you know, those are not super important right now for our discussion. But here's, I want to go back to the simple carbs. now glucose and fructose together make sucrose and what does honey have and what does fruit have you know and what what even like potatoes and these are all other than milk you know which has lactose which by the way is half glucose half lactose but the never mind that so glucose and fructose is what makes up honey table sugar
00:37:05
chrisyzen
um you know, glucose is in starches. So at the end of the day, when you eat honey or table sugar or fruit or drink fruit juice, you are getting glucose and fructose, okay? So sugar, table sugar, it's not so bad that it's the sugar. It's usually what is that sugar in and what is that?
Processed foods and sugar
00:37:31
chrisyzen
what what Where do we find sugar? It's a lot of sugar. shit garbage with poison in it with emulsifiers dyes colors artificial flavors grains that um if not organic are probably have a bunch of pesticides and glyphosate res residues
00:37:53
chrisyzen
So, ah and you know, we're talking about products that have 20 other ingredients, if not more. So the sugar, if you put everything on a spectrum, in those products is the least worst in most cases. of the ingredients okay because at the end of the day what happens is you eat that sugar it goes into your mouth into your gut it's broken down into glucose and fructose that's exactly the same thing that happens when you eat fruit or when you eat honey or when you eat starches you know like cleaner starches like like I said like potatoes and
00:38:34
chrisyzen
organic white rice, that's just glucose. So then the glucose and the fructose, they they get metabolized down different pathways. And so if you if if you're smart enough to understand, okay, honey is good, it's natural, fruit is good, it's natural, true you have to understand that sugar table sugar, it's not perfect, it's not great because it doesn't have the B vitamins we need to metabolize it. So it will kind of, um because it's a processed food, it will strip or rather it will kind of deplete while we metabolize it. But if you let's say if you let's say you you take that sugar and you put it in a food that you made yourself and there's no grains or nuts or other garbage like that. or
00:39:20
chrisyzen
or chemicals and you put in a food that has let's say you know egg for the B vitamins and the choline maybe a bit of protein and some healthier fats if you make something like that and you put a bit of sugar in it you know that's it's not gonna be a problem it's not gonna be a problem like sugar created the modern world people were basically fueling themselves with sugar and bread and we created you know the industrial revolution all this technology it's sugar if you understand that fruit is okay and honey is okay then you have to understand that at the end of the day what sugar becomes glucose and fructose now if you think fructose is bad
00:39:59
chrisyzen
Because all you you know all these other ah keto bros and whatever like all fructose poison um No, it's it's actually not because those ah Studies in rats that they did to show how horrible the effects of fructose were on rats. They used You know um ah ah Too much a lot and um the rats don't metabolize fructose as well as humans and you know when you when you use something on its own like just fructose without glucose without other you know ah other co-factors vitamins minerals yeah you're gonna have problems right.
00:40:38
chrisyzen
um So that's that research is very, again, I'm not not not saying fraudulent, it just really miss misrepresents ah the way you get fructose, like in the fruit, you know you're getting a little bit of fiber, it slows down the absorption. and But here's the other thing. Fructose is glycemic index is, I think, like 19.
Glycemic index explained
00:41:03
chrisyzen
So the glycemic index is how quickly that food you know basically enters the bloodstream. So glucose is the fastest. It's 100. And everything else is kind of measured against glucose. When you combine um glucose and ah fructose and that stable sugar, let's say,
00:41:23
chrisyzen
the glycemic index ah of it is like 60 I think let me just uh glycemic index I'm just gonna bring up the numbers just so I'm not trying to remember everything off the top of my head so so the glycemic index of foods your so table sugar should be about 60 as far as I remember
00:41:56
chrisyzen
Yeah, so if you go on Wikipedia, you have the 55 or less, the low GI, medium GI, 56 to 69, high GI, 70 and above. So fructose is a low GI food. Actually, diabetics um so so some diabetics are are prescribed by the doctor to eat fructose. Yeah, so white sugar or sucrose is kind of medium, so it's 56 to 69, so I think it's like 60 is white sugar. um Honeys will be about that as well, maybe a little bit lower. It depends on how much fructose and glucose the ratio is in there. And then high GI foods, so things like, so white rice, corn flakes, breakfast cereals, this from Wikipedia,
00:42:44
chrisyzen
um potatoes right white yellow potatoes peeled um I said white bread already these are actually higher GI higher glycemic index than white sugar and of and honey of course very similar GI um so not that glycemic index matters but I know a lot of people still think it kind of does so even if you're worried about ah the ah this is again another sort of brainwashing in the in the mainstream is that whole grains are better which they're not by the way ah whole grains are better because they they raise the blood sugar more slowly but here's the thing if you have that insulin resistance I talked about already
00:43:32
chrisyzen
um It doesn't matter how quickly that the food gets into your bloodstream. If you were insulin resistant because of all the lipolysis and fat circulating, you you're just going to be like your blood sugar will be elevated for hours and hours after that. even though we the the glucose um came into the body more slowly because of a lower GI, because more more it has to break down more, the body has to break down more, you're still gonna have a problem, your insulin's still gonna be very high. So if you were afraid that something will spike your blood sugar, and that's bad, you you would should be more, my point here, just kind of what my point is, you should be more worried
00:44:18
chrisyzen
about the starches and the cereals and the cornflakes and, you know like I said, the the white rice and the um sweet potatoes. These and the white bread, so which means also pasta and stuff like that, these have a higher GI. They will spike your blood sugar more than even white sugar table sugar and and of course if you eat honey or um fruit generally these will have a ah lower GI lower glycemic index so again
00:44:54
chrisyzen
ah that and By the way, this is why one reason why I i don't eat too much starches and and potatoes and white rice. i prefer That's why I prefer honey and and and fruit juices and stuff. It's because there's more fruc or there's fructose in those, so they get metabolized more slowly. And there's benefits to that. you know But also, yeah it it also depends if you if you just did a workout or if you just woke up in the morning and or or yeah you haven't eaten in ah in a long time, you're generally depleted of glycogen in the liver. So eating you know eating kind of a ah higher GI carb, you're you're a little bit more
00:45:32
chrisyzen
ah you're going to be more able to partition that glucose and create liver glycogen and so on. So you you shouldn't have this kind of spike in blood sugar and and then you know a subsequent um drop. right This is another thing that I think um it takes some time for people to figure out on their own. right What will fuel me without causing a spike in blood sugar and Then a subsequent drop and that causes like, you know this reactive hypoglycemia But that's that you know, that's a topic for another for another episode my point
Handling blood sugar efficiently
00:46:08
chrisyzen
here. i I really kind of want to Want to Repeat what I just said because I don't want it to be like lost. So the problem is not the spike in in insulin and blood sugar as as long as you're metabolically healthy and your body is is able to deal with that spike, everything should be fine. ah If you have insulin resistance and so on, it's a little bit trickier and we have to pivot around certain things. But if you're metabolically healthy, long fasting insulin, um and you eat well, you eat clean carbohydrates and good food in general,
00:46:50
chrisyzen
it's not gonna be a problem again it's not it's not how high the spike is necessarily in blood sugar or um insulin within reason it's how quickly how quickly it normalizes as well is important it's not just the spike but is that spike yeah because you know you could have a lower spike But then if your if your blood sugar is elevated for like the next 24 hours, I'm sure you agree that's not optimal either. It's far from optimal, in fact. So um yeah, I think that's that covers most of the points I wanted to cover. This is such a such a big such a big topic. um
00:47:35
chrisyzen
you know the The thing is,
00:47:40
chrisyzen
again if you wake up in the morning and your insulin is high like 15 17 that kind of range or more you you have a metabolic a serious metabolic problem and the the thing about these low carb proponents is they're using the low carb diet as a symptom masking tool. It's very allopathic. it's It's not really, it's not addressing the the root of the problem because let's say you have a very high blood sugar and youre or maybe you're even diabetic. If you go on a low carb diet
00:48:24
chrisyzen
What you're doing is you are reducing one source of um glucose, you know increasing the blood glucose. But in diabetes, these people more often than not, they have a high cortisol. There's a lot of gluconeogenesis going in the liver and it's not getting shut off. because of insulin resistance that can develop in the liver as well if if this is left to go on for you know years, years, and decades. so um
00:48:55
chrisyzen
and in Another example I forgot to to mention earlier, is the and I talk about this in in my book, How to Actually Live Longer, is In the scientific literature, there's something known as steroid-induced diabetes.
Corticosteroids and diabetes
00:49:09
chrisyzen
And what that is is, it's ah when when they say steroid, they they're talking about corticosteroids, which are basically um immune-suppressing drugs used for autoimmunity, eczema, um inflammatory bowel disease, just so many different things, arthritis. So but these are all cortisol-mimicking drugs.
00:49:33
chrisyzen
and So we have a lot of diseases that are induced by these drugs, which is, again, why um why cortisol you know it's ah we know is a driver of disease. So we don't want to increase it. So just just to kind of give you an idea, of just I'm just trying to bring up the book. So we have from glu the corticosteroids or glucocorticoid drugs,
00:50:06
chrisyzen
There's a number of different steroid-induced conditions that are recognized in the scientific literature, including osteoporosis, steroid-induced panic disorder, steroid-induced psychosis, steroid-induced diabetes, pancreatitis, myopathy, lipodystrophy, cardiomyopathy, glaucoma, muscle atrophy, and high blood pressure, and and on and on and on. So steroid induced diabetes being the one kind of but that we can ah unpack a little bit here. So steroid induced diabetes. So remember corticosteroids or glucocorticoids are cortisol mimicking drugs. These are basically when you take these they're in increasing blood sugar similar to the way cortisol does and what
00:50:58
chrisyzen
Causes a rise in cortisol again stress.
Stress as a diabetes driver
00:51:01
chrisyzen
What is stressful like a talk about in my book fasting or starvation that's stressful um too much exercise um Low-carb diets they cause this increase in Cortisol because cortisol stimulates the production of glucose in the liver um so You can have the most perfect diet.
00:51:30
chrisyzen
And if you if they put you on these drugs, you could you could develop a high blood sugar that could be diagnosed and as diabetes, had nothing to do with the sugar you were you were eating. Similarly, like ah my example from the gentleman whose podcast I was on that told me about how he was diagnosed with diabetes after he had those um ah you know life challenges. you just stress alone can raise your blood sugar, right? Just stress alone. And if you you sit here, if you had a continuous glucose monitor and let's say you started watching a very scary movie or like something very suspenseful or you started, um um you know, fighting with your partner or
00:52:20
chrisyzen
thinking very negative thoughts and you saw your glucose monitor you you probably would see the glucose rise most likely um also another example if you sit right there and you drink a cup of oil yeah or whatever eat half a stick of butter and you start looking at your um glucose levels let's say you you do a that finger prick glucose test every 10 minutes or or so your glucose level will start increasing. So we have to really just what I want to leave you with is we have to separate the blood glucose level from the the food. it it's they're not they're not like connect they yes they they they They are connected but
00:53:13
chrisyzen
the the that connection is in a healthy, metabo in a metabolically healthy person, that connection is very
Food and non-dietary influences
00:53:20
chrisyzen
transient, right? You eat the carbs, the high carb meal, whatever spikes your insulin. and um your you youre you get the bump in blood glucose, get the bump in insulin, and then there you return to baseline. In a non-metabolically healthy person, it's it's more complex and there's a lot of stuff we have to unravel there, um but um you have to we have to really stop
00:53:45
chrisyzen
thinking just because we have a blood glucose level that it's it's a food thing. For many people, especially with health issues, it's not just a food thing. And the big the big one is the the seed oils because they don't just obviously predisposed to weight gain because they slow down the metabolism and I talk about it ad nauseam on the podcast in my book and so on there's a whole different topic right now but they also damage the cause inflammation because damage to cells
00:54:19
chrisyzen
There's a lot of other ways they can kind of contribute to insulin resistance. There's many other mechanisms. There's a toxins in the gut. That's why the gut is such an important part of my my programs with clients.
Cholesterol misconceptions
00:54:31
chrisyzen
But I just want you to kind of, it's like the cortisol thing. ah Sorry, it's like the cholesterol thing. It's not just the food you eat, like the saturated fat or whatever, the meat. or the butter, it's not just that that raises or lowers your cholesterol, right? Just being hypothyroid alone is enough to raise your cholesterol. So they're correlated very well, hypothyroidism and a high high cholesterol level, right? So we have to really stop thinking um in those terms because those are the terms
00:55:12
chrisyzen
that you know the mainstream uses to talk to everybody and they're putting they're putting everybody under one common denominator as very um unsophisticated.
Sophisticated health narratives
00:55:23
chrisyzen
right So we need to take a much more sophisticated approach, a much more nuanced approach and um you know your feedback helps me to kind of create these resources that you know hopefully we can Of course, educate my clients and of course, educate a broader audience.
00:55:44
chrisyzen
um so I think I'll wrap it up there.
Consulting for health advice
00:55:49
chrisyzen
ah Looking forward to your feedback if you're a client and you listen to this, if you want any other stuff recorded, you let me know. and If you're not a client, I would recommend that you either get my book or um request an intro call with me. to see if we're a good fit to work together and then let's elevate your health to a whole other level that you may not even have thought possible. you know So thanks for listening and I'll catch you on the next episode.