Welcome to episode 5 of the insulin360 podcast where we talking about autophagy and metabolid health. My guest today is Nic Verhoeven, a cell and molecular biology researcher who is currently working towards his doctorate in molecular medicine in a lab focusing on autophagy. We talk what autophagy is, the different types of autophagy, how it's dysfunction can lead to poor health and disease and what we can do to optimise it such as diet, fasting and exercise. We also get into dietary fats and their effects on insulin signalling.

Be sure to check Nic's site out at www.physionic.org or follow him on Youtube @Physionic.

Sections:

2:50 Nic's day job in the lab 4:30 Definition of autophagy 8:14 What triggers autophagy 11:30 AMPK the master switch 14:06 How does autophagy dysfunction lead to chronic disease 21:15 Overnutrition and mTOR activation 25:15 Circadian rhythms 27:12 Cortisol and chronic stress 30:35 How long to fast to trigger autophagy? 33:30 Different tissue considerations 38:50 Measuring autophagy in the future? 42:45 Different types of fasting and their benefits 48:55 Saturated fats and their effects on insulin signalling 55:40 Ceramides and insulin signalling inhibition 1:04:50 the 80/20 rule and finding balance 1:16:16 Next steps for Nic

In this episode I speak to exercise physiologist Dr Sheri Colberg PhD about the use of exercise in the management of diabetes as well as some of the most important benefits for metabolic health in general. We talk about why regular exercise is essential in making life easier for diabetics, some of the challenges that diabetics face when using insulin, some of the physiology behind exercise’s broadly beneficial effects, including on insulin sensitivity, insulin-independent glucose uptake, anti-inflammatory and anti-oxidant effects. We also touch on ways to make exercise more sustainable and the benefits of combining different types of exercise.To find out more about Dr Sheri, visit her sites:https://www.shericolberg.comhttps://www.diabetesmotion.com

Sections:

3:30 Sheri’s personal story8:10 Benefits of exercise in diabetes management & history10:28 Genetic or environmental?11:20 Using disease as a driver for positive health changes13:06 What did Sheri study?14:00 Diabetes among athletes15:32 Secret #1: exercise benefits - glucose uptake19:50 Hypoglycemia events21:18 Metabolic changes in insulin dependent diabetes25:28 Managing blood sugar in diabetic athletes & different activities27:40 Morning exercise and meal / insulin timing33:30 Where to find diabetic athlete info37:50 Eating before morning exercise? Fasted exercise? Exercise timing.40:45 Secret #2: keep your muscle tank part empty to stay more insulin sensitive44:13 What about mitochondrial density and dysfunction?46:50 Anti-inflammatory benefits of exercise & gut health48:55 Diet and leaky gut, low grade inflammation50:00 Exercise as a master anti-oxidant52:00 Exercise in a pill?53:42 How to make exercise sustainable?57:35 Mental health benefits58:20 Benefits of combining different types of exercise

Episode 03 - the insulin360 podcast: this is the second part of my interview with Marek Doyle where we talk about some of the solutions in improving metabolic health: the benefits of the ketogenic diet, when to use it and when it may not be appropriate, some of the issues that people encounter when starting out and why some people experience issues when reintroducing carbohydrates. We also talk about some of the most common herbs that Marek uses in practice, the benefits of C8 MCT oil to aid in ketogenesis and more broadly the need for an individualised approach to healthcare that takes into account not only statistical, scientific advances but also the context of the individual and their own personal situation.

Sections:

4:16 What is a ketogenic diet?6:25 The single, most reliable sign of ketosis 7:41 low carb vs ketogenic 8:48 Some common issues that inhibit ketosis 11:54 When not to use the keto diet 13:20 The importance of stress management and proper cortisol feedback 14:50 Insulin and ketogenic diet aids: useful herbs and C8 MCT oil 21:38 Why do some people react badly to carbohydrate reintroduction? 26:45 Common herbs that Marek makes use of 28:15 Statistical science vs expertise31:12 An individualised approach and applying context to evidence based medicine

In this episode I speak with Marek Doyle, a functional nutritionist and metabolic health expert based in London, UK. We talk about what it means to be metabolically healthy, insulin resistance as an adaptive state, the difference between insulin adaptation and dysfunction, the role of the mitochondria in insulin issues and the main drivers of mitochondrial dysfunction that Marek sees in practice including endotoxemia, liver issues and lifestyle factors. We finish off by talking about the organic acids test, and Marek shares some of the key markers that he looks out for when evaluating metabolic health using this test.

Find out more about Marek at www.marekdoyle.com where he runs a thriving practice as well as his Academy program for practitioner training.

Sections:

2:47 What does it mean to be metabolically healthy10:18 Insulin issues due to dysregulation + benefits of each state13:30 Is insulin the reason why we get fat?24:25 How to tell the difference between adaptation and dysfunction28:13 Fructose good or bad?37:26 Mitochondria, ETC and how do they affect insulin?40:52 Oxidative stress - physiological and pathological47:30 Main reasons behind mitochondrial dysfunction1:04:26 Compound effects of liver issues1:05:12 Organic acids test in evaluating metabolic issues1:09:49 Growth and growing pains of organic acid testing1:11:15 Differences between allopathic and naturopathic approaches

In this episode I introduce the podcast, talk about the history of insulin and highlight some milestones in scientific research along the way. I also touch on how ancient medical systems like Ayurveda and Traditional Chinese Medicine would view insulin issues and finish up by looking at some of the basic physiology of insulin: where it is produced, how it acts on cells and some of the key actions on different tissues as well as the different between good metabolic health and metabolic dysfunction and how insulin issues can set the stage for chronic disease later down the line.

Sections:

0:00 Introduction1:24 Why did I start the podcast? Insulin dysfunction and metabolic health10:15 A brief look at the history of insulin12:35 The first written record on insulin issues in Ancient Egypt13:12 The first mention of a sedentary lifestyle being linked to obesity and Type II29:30 An example from Traditional Chinese Medicine35:44 A look at the basic physiology around insulin52:30 Wrapping it up