Finding Your Food Fit: Series Recap & Key Takeaways
Release Date: 07/10/2024
7 Ways to Lower Blood Pressure Naturally: Metabolic Health Series
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...
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How to Improve Cholesterol and Triglycerides - Practical Tips: Metabolic Health Series
Optimizing Metabolic Health
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)
Optimizing Metabolic Health
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
Optimizing Metabolic Health
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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Essential Tools for Better Metabolic Health: Series Intro
Optimizing Metabolic Health
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...
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Finding Your Food Fit: Series Recap & Key Takeaways
Optimizing Metabolic Health
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...
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The Science Behind Ketogenic Diets: What You Need to Know
Optimizing Metabolic Health
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...
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Low Carb Diets Explained: Should You Be Eating Fewer Carbs?
Optimizing Metabolic Health
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...
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The Power of Plant-Based Diets: Why You Should Eat More Plants
Optimizing Metabolic Health
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...
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Intermittent Fasting for Health: A Beginner’s Guide
Optimizing Metabolic Health
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: . I'd also like to thank @annabcalligraphy for my artwork this week. If you...
info_outlineIn 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