The Nuchi Health Podcast (Nuchi Health, LLC and Erin Glynn)

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. 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/nuchihealth⁠ 

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 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-conditions

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

Special thanks to @annabcalligraphy for this week’s artwork!

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 Nuchi 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 

If you'd like to show your support with a one-time or monthly donation, please visit: ⁠https://ko-fi.com/nuchihealth. 

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:

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-conditions

#BloodSugarControl #GlycemicVariability #InsulinResistance #FastingGlucose #HbA1c #HealthPodcast #MetabolicHealth

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.

If you'd like to show your support with a one-time or monthly donation, please visit: ⁠https://ko-fi.com/nuchihealth⁠.

Additional resources:

Learn more about mulberry leaf extract: https://www.phynova.com/products/reducose/ and 

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 Nuchi Health!

I'm Dr. Erin Glynn, PhD, and for over 20 years, I've dedicated my career to studying metabolism, exercise physiology, weight management, and metabolic health. This channel—and the Nuchi Health podcast—are here to provide you with science-backed, no-hype health and nutrition tips to help you build a sustainable, healthy lifestyle for lasting wellness.

We're thrilled to have you here! If you find value in our content, make sure to subscribe and connect with us on your favorite social platforms.

Visit us at: www.nuchihealth.com for more resources and to sign up for our free monthly newsletter!

For important disclaimers regarding the use of information from the Nuchi Health Podcast and this channel, visit: www.nuchihealth.com/disclaimers and www.nuchihealth.com/terms-and-conditions

Links:

Nuchi Health Website: www.nuchihealth.com

Instagram: https://www.instagram.com/nuchihealth/

Facebook: https://www.facebook.com/nuchihealth/

LinkedIn: https://www.linkedin.com/company/nuchihealth/

Threads: https://www.threads.net/@nuchihealth

X (Twitter): https://x.com/nuchihealth

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

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 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 may 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 @annabcalligraphy for my artwork this week. 

Additional resources:
Watch previous episodes of The Nuchi Health Podcast mentioned: https://www.youtube.com/playlist?list=PLJc0Lc-M4gGI53qcYKvUFoxkbP0XUuPxu 

Whole30 Resources:
Follow our episode guest, Alicia Dowell: https://www.instagram.com/revival_wellness/ 
Whole30 landing page: https://whole30.com/
Searchable yes/no list: https://whole30.com/the-official-can-i-have-guide-to-the-whole30/ 
Sneaky sugar names: https://whole30.com/downloads/whole30-sugar.pdf
How to reintroduce foods: https://whole30.com/reintroduction/
Non-scale Victories Checklist: https://whole30.com/wp-content/uploads/2023/10/whole30-nsv.pdf 

Paleo:
Original (revised) book: https://a.co/d/1zWcp5C
Certification standards: https://paleofoundation.com/research/certified-paleo-standards/ 

Primal Blueprint overview:
https://www.primalkitchen.com/blogs/recipes/what-is-the-primal-blueprint 

Timestamps:
(00:00:18) Episode introduction
(00:02:11) Diet overviews: Whole30, Paleo/Primal, Carnivore/Lion
(00:04:05) Whole30 and introduction of guest expert, Alicia Dowell
(00:05:59) Interview with Alicia Dowell on the Whole30 Program
(00:31:53) Whole30 Summary
(00:37:38) Paleo and Primal Diets
(00:44:32) Potential nutrition short-falls of Whole30, Paleo, Primal
(00:48:39) Contraindications
(00:50:51) Health benefits of Whole30, Paleo, Primal
(00:54:02) Carnivore and Lion Diet overview
(00:56:24) The public health problem with Carnivore and Lion
(00:59:30) 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-conditions

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, please visit: ⁠https://ko-fi.com/nuchihealth.

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 Nuchi Health!

I'm Dr. Erin Glynn, PhD, and for over 20 years, I've dedicated my career to studying metabolism, exercise physiology, weight management, and metabolic health. This channel—and the Nuchi Health podcast—are here to provide you with science-backed, no-hype health and nutrition tips to help you build a sustainable, healthy lifestyle for lasting wellness.

We're thrilled to have you here! If you find value in our content, make sure to subscribe and connect with us on your favorite social platforms.

Visit us at: www.nuchihealth.com for more resources and to sign up for our free monthly newsletter!

For important disclaimers regarding the use of information from the Nuchi Health Podcast and this channel, visit: www.nuchihealth.com/disclaimers and www.nuchihealth.com/terms-and-conditions

Links:

Nuchi Health Website: https://www.nuchihealth.com/ 

Instagram: https://www.instagram.com/nuchihealth/ 

Facebook: https://www.facebook.com/nuchihealth/ 

LinkedIn: https://www.linkedin.com/company/nuchihealth/ 

Threads: https://www.threads.net/@nuchihealth/ 

X (Twitter): https://x.com/nuchihealth/ 

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

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 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.

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: 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://a.co/d/0dVJPosj⁠

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 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-conditions

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 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:

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 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.

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 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 @annabcalligraphy for my artwork this week. If you couldn't read it in the video, it says "Find beauty every day".

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 Nuchi 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 

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 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-conditions

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.

If you'd like to show your support with a one-time or monthly donation, please visit: ⁠https://ko-fi.com/nuchihealth⁠.

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 Nuchi Health! I'm Dr. Erin Glynn, PhD, and for over 20 years, I've dedicated my career to studying metabolism, exercise physiology, weight management, and metabolic health. This channel—and the Nuchi Health podcast—are here to provide you with science-backed, no-hype health and nutrition tips to help you build a sustainable, healthy lifestyle for lasting wellness.

We're thrilled to have you here! If you find value in our content, make sure to subscribe and connect with us on your favorite social platforms. Visit us at: www.nuchihealth.com for more resources and to sign up for our free monthly newsletter!

For important disclaimers regarding the use of information from the Nuchi Health Podcast and this channel, visit: www.nuchihealth.com/disclaimers and www.nuchihealth.com/terms-and-conditions

Links:

Nuchi Health Website: www.nuchihealth.com Instagram: https://www.instagram.com/nuchihealth/ 
Facebook: https://www.facebook.com/nuchihealth/
LinkedIn: https://www.linkedin.com/company/nuchihealth/
Threads: https://www.threads.net/@nuchihealth
X (Twitter): https://x.com/nuchihealth
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

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 artwork this week.

Additional resources:

Watch previous episodes of The Nuchi 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 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-conditions