7 Ways to Lower Blood Pressure Naturally: Metabolic Health Series
The Nuchi Health Podcast
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 If you'd like to show your support with a one-time or monthly donation,...
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How to Improve Cholesterol and Triglycerides - Practical Tips: Metabolic Health Series
The Nuchi Health Podcast
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...
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How to Improve Blood Sugar Control - Practical Tips: Metabolic Health Series (Part 2)
The Nuchi Health Podcast
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...
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How to Improve Blood Sugar Control: Metabolic Health Series
The Nuchi Health Podcast
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...
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Tools to improve metabolic health: Series Intro
The Nuchi Health Podcast
Less than 10% of Americans are classified as "metabolically healthy". Learn about what this means and what actions you can start today to shift your numbers in the right direction. From blood sugar and lipids like cholesterol and triglycerides, to blood pressure and body fat - we will cover these core areas of metabolic health in this series with a focus on easy-to-implement lifestyle changes with a big bang for your buck. If you'd like to show your support with a one-time or monthly donation, please visit: https://ko-fi.com/nuchihealth . I'd also like to thank @annabcalligraphy for my...
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Series recap: Finding your Food Fit
The Nuchi Health Podcast
In this final episode of our "Find your Food Fit" series, we cover a few additional eating patterns including elimination diets like the Autoimmune Protocol (AIP), low FODMAP, and how to adjust any eating pattern for weight loss - followed by a brief review of the 20 eating patterns we covered in this series. If you'd like to show your support with a one-time or monthly donation, please visit: https://ko-fi.com/nuchihealth. I'd also like to thank @annabcalligraphy for my artwork this week. Additional resources: Watch previous episodes of The Nuchi Health Podcast mentioned: AIP:...
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Whole30, Paleo, and Carnivore Diets: An overview
The Nuchi Health Podcast
Interested to learn more about Whole 30, Paleo, or the even more extreme Carnivore Diet? Or hate them all and wonder why anyone would follow these approaches? In this episode, I give a (mostly) unbiased overview of Whole30, Paleo, Primal, Carnivore, and the Lion Diet - reviewing a brief history of each, the principles of how to follow them, potential health benefits, who should or shouldn’t try such approaches, and more. I’m also joined by holistic nutritionist, Alicia Dowell of Revival Wellness, who shares her experience with Whole30. This is the seventh episode in our 8 part series...
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Ketogenic diets: A science-based review
The Nuchi Health Podcast
You're either with a ketogenic diet or you're against it, right? The keto approach is controversial for many reasons, but this episode provides an scientific-based overview of the eating pattern and the current state of research. If you're thinking about starting a ketogenic diet, or if you want to learn more from an unbiased source, this episode is for you. We cover a brief history, how to get into ketosis, what you should or shouldn't eat on a keto plan, what health benefits have been shown, potential side effects, tips for success, the controversy, and much more. This is the sixth...
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Eat less carbs: An overview of low carbohydrate diets
The Nuchi Health Podcast
This week's episode is all about non-ketogenic, low carbohydrate dietary patterns (spoiler alert - we’re covering ketogenic diets next week!). We review some popular low carbohydrate approaches such as The Zone Diet, Atkins, South Beach, and more - discussing the history and general principles of each, what health benefits have been shown, things to watch out for when following low carb eating patterns, and how to follow them in a healthy way. This is the fifth episode in our 8 part series all about helping you "Find your Food Fit" - a plan for how to structure your every day eating in...
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Eat more plants: An overview of plant-based diets
The Nuchi Health Podcast
This week's episode is all about Plant-based dietary patterns: how to follow a plant-based diet, the potential health benefits, how to deal with nutrient short-falls and side-effects, practical considerations and more. This is the fourth episode in our 8 part series all about helping you "Find your Food Fit" - a plan for how to structure your every day eating in a way that fits with your lifestyle, preferences, health goals, budget, and more. It provides practical advice to help you understand the basis for these different eating patterns, how to do them, and how they benefit...
info_outlineYou're either with a ketogenic diet or you're against it, right? The keto approach is controversial for many reasons, but this episode provides an scientific-based overview of the eating pattern and the current state of research. If you're thinking about starting a ketogenic diet, or if you want to learn more from an unbiased source, this episode is for you. We cover a brief history, how to get into ketosis, what you should or shouldn't eat on a keto plan, what health benefits have been shown, potential side effects, tips for success, the controversy, and much more.
This is the sixth episode in our 8 part series all about helping you "Find your Food Fit" - a plan for how to structure your every day eating in a way that fits with your lifestyle, preferences, health goals, budget, and more. It provides practical advice to help you understand the basis for these different eating patterns, how to do them, and how they benefit health.
If you'd like to show your support with a one-time or monthly donation, please visit: https://ko-fi.com/nuchihealth. I'd also like to thank my friend, Robert, for my artwork this week.
Additional resources mentioned in the episode:
Watch previous episodes of The Nuchi Health Podcast mentioned: https://www.youtube.com/playlist?list=PLJc0Lc-M4gGI53qcYKvUFoxkbP0XUuPxu
Free, no sign up general keto info:
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 the Nuchi Health Channel! 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 through Nuchi Health 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 @nuchihealth on: Instagram, Threads, X (Twitter), Facebook, TikTok, and LinkedIn.
Please also visit us on our website - www.nuchihealth.com - where you can learn more and sign up for our free monthly newsletter! See our website for important disclaimers regarding use of the information from the Nuchi Health Podcast and our YouTube channel: www.nuchihealth.com/disclaimers and https://nuchihealth.com/terms-and-conditionsThis week's episode is all about Plant-based dietary patterns: how to follow a plant-based diet, the potential health benefits, how to deal with nutrient short-falls and side-effects, practical considerations and more.