Mastering Blood Sugar

🎥 In this episode, Dr. Brian Mowll welcomes Holly Bertone, a former FBI counterintelligence analyst turned holistic health coach, to talk about breaking free from emotional eating and food cravings. 

Holly shares her 40-year struggle with emotional eating, her rock-bottom moment, and how she transformed her FBI training into a practical three-step system to help women quiet food noise and build a healthier relationship with food.

From FBI to Food Freedom

Holly opens up about her journey—from high-achieving professional to cancer survivor, to health coach—while secretly battling shame, cravings, and late-night ice cream binges. Drawing on her background in pattern analysis, she explains how she discovered the “hidden codes” behind emotional eating and how reframing those patterns helped her and her clients regain control.

Why Willpower Doesn’t Work

Diets and “everything in moderation” often fail because cravings begin in the brain—before food even touches your lips. Holly breaks down the science of dopamine, the half-second decision window, and why emotional eating isn’t about discipline. Instead, it’s about seeing your triggers, stopping them in real time, and shifting your brain’s pathways.

The 3-Step FBI Method

Holly shares her signature framework—See It, Stop It, Shift It—to uncover triggers, interrupt cravings, and rewire your brain. Through this process, food stops being a source of comfort and simply becomes food. She explains how clients are able to “put the fork down” within 10 days, and why retraining the brain is more effective than chasing the latest diet.

The Bottom Line

Food cravings, stress eating, and guilt don’t have to control your life. By applying neuroscience and pattern recognition, Holly shows that emotional eating isn’t about willpower—it’s about building new, healthier pathways. With the right tools, food can finally take its place as nourishment, not a coping mechanism.

Key Takeaways

3:15 – Holly’s story: from FBI agent to health coach

6:40 – The cycle of cravings, shame, and food noise

10:25 – Why “moderation” and willpower don’t solve emotional eating

14:50 – Belly hunger vs. brain hunger explained

18:40 – How food soothes emotions like stress, boredom, and loneliness

25:10 – The limitations of intuitive eating when cravings run the show

31:00 – The 3-step process: See It, Stop It, Shift It

37:20 – Potty training your brain: retraining automatic responses

43:10 – Early wins: clients putting the fork down in 10 days

45:55 – Holly’s free gift: The Emotional Eating Tactical Blueprint

Resources

🎁 Get Holly’s free Emotional Eating Tactical Blueprint: DM “blueprint” to @holly.berton on Instagram

Follow Holly on Instagram: @holly.berton

Learn more about Dr. Brian Mowll: https://drmowll.com

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🎥 In this episode, Dr. Brian Mowll welcomes Dr. Kaity Castillo, a nurse practitioner and metabolic health coach, to discuss how she helps people reverse type 2 diabetes and regain control of their blood sugar through personalized nutrition and lifestyle interventions. Kaity shares how she went from conventional diabetes management to building a whole-food, patient-first approach—and how CGMs, strength training, and strategy make all the difference.

From Nurse Practitioner to Blood Sugar Coach

Kaity shares her journey through nursing school, becoming a family nurse practitioner, and ultimately earning her doctorate with a focus on improving blood glucose control. Realizing the limitations of traditional care, she began applying low-carb and whole-food approaches to help her patients reduce insulin resistance and medications—successfully.

What Actually Works for Blood Sugar Control

Dr. Kaity discusses why one-size-fits-all advice fails, and how she tailors programs using real-time CGM data, protein-first strategies, and simple behavior shifts. Whether it’s moving from oatmeal to eggs, or walking after meals, she outlines how small adjustments lead to big change.

Why Mindset Matters More Than Motivation

The clients who succeed the most aren’t perfect—they’re consistent. Kaity explains how preparation, expectations, and mindset shape long-term success. It’s not about staying on keto forever—it’s about learning which foods work for your body, then building a sustainable lifestyle around that.

The Bottom Line

Reversing insulin resistance doesn’t happen overnight, but it is possible. From patients in private practice to clients around the country, Dr. Kaity shares the strategies that work—and why the future of diabetes care lies in education, personalization, and empowering people to take control of their own health.

Key Takeaways

3:45 – What nurses are (and aren’t) taught about diabetes

6:12 – How Kaity builds custom plans for clients using CGMs

8:24 – Keto vs. clean keto vs. real food—what really matters

10:11 – Kaity’s personal story: helping her dad reverse prediabetes

12:50 – Why mindset and exit strategies are key to success

15:34 – Exercise, strength training, and walking after meals

18:30 – The prep problem: why people don’t follow through

21:30 – Lessons from Kaity's doctoral research

24:15 – Patient vs. coaching motivations: what drives success

26:40 – Medications: useful tool or long-term crutch?

29:55 – CGM insights: spikes, slopes, and blood sugar variability

34:50 – The truth about reversing diabetes: slow is fast

Resources

Website: www.nutritionmadesimpl.com

Dr. Kaity on Instagram: www.instagram.com/drkaitycastillo

YouTube: www.youtube.com/channel/UCosmc75v-B2Dk7GWyEyFFMw

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🎥 In this episode, Dr. Brian Mowll is joined by Craig Emmerich to unpack the real roots of insulin resistance, why simply eating low carb isn’t enough, and what most people get wrong about fat loss. Craig explains the “personal fat threshold” and how the size—and not just the number—of your fat cells may determine your metabolic health. They also dive into protein prioritization, satiety, and how simple shifts can dramatically improve insulin sensitivity.

Why You’re Storing Fat (Even on Keto)

Craig breaks down why excess fat storage is less about carbs and more about overwhelmed fat cells. It’s possible to become insulin resistant—even without eating sugar—if your fat cells are full and can’t accept more. This flips the script on the traditional carb-insulin model and explains why even lean people can develop type 2 diabetes.

How to Shrink Fat Cells and Build Metabolic Flexibility

Fat cells need to be “small and happy,” not stuffed. The key to reversing insulin resistance is improving your body’s storage capacity for energy—through fat loss and muscle gain. Craig shares how cutting dairy and nuts, using protein-sparing modified fasts, and strength training all help restore insulin sensitivity and balance hunger hormones like leptin.

Why Whole Foods and Protein Still Win

Despite debates in the low-carb space, Craig emphasizes that success comes from prioritizing protein, eating real food, and avoiding fat-carb combos—especially ultra-processed ones. He also discusses how creatine can improve not just muscle mass, but also sleep, mental health, and energy levels.

The Bottom Line

Fat loss and metabolic health aren’t just about carbs or calories—they’re about how your body processes energy. If your fat cells are full and your muscle mass is low, no diet will fix that. This episode gives you a science-based, practical roadmap to restore insulin sensitivity and reclaim your health.

Key Takeaways

5:24 – Why overfilled fat cells trigger insulin resistance

11:48 – Personal fat threshold: why even lean people get type 2 diabetes

17:32 – What the carb-insulin model gets wrong

22:55 – The dangers of ultra-processed fat-carb combos

30:44 – Why protein drives satiety and fat loss

35:20 – How overeating fat can backfire on low-carb diets

42:01 – The impact of cutting dairy and nuts

46:00 – The surprising mental health benefits of creatine

Resources:

📘 Website: www.ketomaria.com

📗 Craig & Maria’s books & coaching: www.keto-adapted.com

📕 Craig’s resource hub: www.ketomaria.com 

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🎥 In this episode, Dr. Brian Mowll sits down with Dr. Robert Lufkin to explore the hard truths about modern medicine, the myths we’re still teaching in medical schools, and the powerful role of lifestyle in reversing chronic diseases. Drawing from his book Lies I Taught in Medical School, Dr. Lufkin challenges conventional thinking on diabetes, aging, and metabolic health—and shares the lifestyle interventions that actually work.

Why Most Chronic Diseases Are Lifestyle-Driven

Dr. Lufkin explains why diseases like type 2 diabetes, heart disease, and even Alzheimer’s are often preventable and reversible—not through pills, but through intentional lifestyle changes. He unpacks the science behind metabolic dysfunction and how our current healthcare system misses the root cause.

Rethinking Medical Education

Medical school trains doctors to manage disease, not reverse it. Dr. Lufkin shares how this training impacted his own health, what finally made him question the system, and why he believes the future of medicine lies in nutrition, movement, and personalized care—not prescriptions.

The Power of Prevention

From fasting and plant-forward eating to sleep, stress, and social connection, Dr. Lufkin outlines the six pillars of lifestyle medicine that form the foundation for lasting health. He explains how small, consistent changes can drastically reduce disease risk and even turn back the clock on aging.

The Bottom Line

Chronic disease isn’t inevitable—and it’s not your destiny. With the right tools, mindset, and support, it’s possible to take control of your health and rewrite your future. Dr. Lufkin’s message is clear: the cure isn’t coming in a pill. It’s already in your hands.

Key Takeaways

4:32 – Why the standard medical model is broken

9:45 – How Dr. Lufkin reversed his own prediabetes

15:20 – What medical students aren’t taught about nutrition

21:03 – The six lifestyle pillars for reversing chronic disease

28:18 – Fasting, aging, and cellular health

35:10 – Why personalized prevention is the future of healthcare

Resources:

Website: https://www.robertlufkinmd.com/

Book (Lies I Taught in Medical Schools): https://www.amazon.com/Lies-Taught-Medical-School-Conventional/dp/1637745834

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

YouTube: https://www.youtube.com/@RobertLufkinMD

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🎥 In this episode, Dr. Brian Mowll welcomes registered dietitian Temple Stewart to discuss the power of low-carb nutrition for women’s health, insulin resistance, and metabolic healing. Temple shares her personal journey—from struggling with PCOS and weight gain to reversing her symptoms through a ketogenic approach. They break down why conventional diet advice often fails and how strategic dietary changes can help women take control of their blood sugar and hormones.

Why PCOS Is More Than Just a Hormonal Issue

Polycystic ovary syndrome (PCOS) is often treated with medication, but the real root cause for most women is insulin resistance. Temple explains how blood sugar dysfunction drives hormone imbalances—and why fixing insulin levels naturally can restore cycles, improve fertility, and reverse stubborn weight gain.

The Key to Sustainable Blood Sugar Control

Many women struggle with hunger, cravings, and low energy because they’re eating the wrong balance of macronutrients. Temple outlines how prioritizing protein, healthy fats, and non-starchy vegetables can stabilize blood sugar, support metabolic health, and make weight loss easier—without tracking calories or feeling deprived.

Why Muscle Matters for Women’s Health

Blood sugar control isn’t just about diet—muscle plays a crucial role in insulin sensitivity. Temple shares why women need to prioritize strength training, how even short workouts can make a big impact, and why building lean muscle is key to long-term health and disease prevention.

The Bottom Line

PCOS, insulin resistance, and metabolic dysfunction aren’t lifelong conditions. With the right approach to food, exercise, and supplementation, women can regain control of their health, improve hormone balance, and feel their best.

Key Takeaways

6:42 – Why PCOS is like “diabetes of the ovaries”

12:15 – The role of insulin in hormone imbalances

18:27 – How diet influences cravings and energy levels

24:49 – The best foods for satiety and metabolic health

32:10 – Why strength training is critical for women

38:21 – The supplements that can support blood sugar and hormone balance

Resources

Website: https://templestewartrd.com

Instagram: https://www.instagram.com/the.ketogenic.nutritionist

Facebook: facebook.com/templestewartrdn

Podcast: The Ketogenic Nutritionist with Temple Stewart, Registered Dietitian Temple Stewart, Registered Dietitian

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🎥 In this episode, Dr. Brian Mowll welcomes back Dr. Ted Naiman for a deep dive into the science of fat loss, blood sugar control, and why your body’s energy balance matters more than ever. They discuss the key principles of satiety, how to structure your diet for metabolic health, and why exercise is the missing link for many struggling with weight loss.

Why Energy Balance Is the Key to Reversing Diabetes

Many people believe solving type 2 diabetes is just about cutting carbs, but Dr. Naiman breaks down why it’s really an issue of energy toxicity. When your liver, muscles, and fat cells are overloaded, blood sugar rises—and the solution isn’t just about restricting carbs but also improving how your body burns and stores energy.

How to Eat for Satiety and Metabolic Health

Dr. Naiman shares his latest insights on choosing foods that keep you full while lowering your overall calorie intake. He explains why prioritizing protein, fiber, and low-energy-density foods is the best way to improve insulin sensitivity, lose fat, and maintain muscle mass.

The Role of Exercise in Fixing Your Metabolism

Diet alone isn’t enough. Dr. Naiman emphasizes that if you’re struggling to lose weight or keep it off, you’re likely missing the exercise component. He reveals how increasing your energy expenditure through strength training and cardio can make all the difference in appetite control and long-term fat loss.

The Bottom Line

The secret to lasting metabolic health isn’t extreme dieting—it’s about balancing protein, fiber, and energy intake while staying active. This episode unpacks the latest research and practical strategies to help you take control of your blood sugar and body composition.

Key Takeaways

6:42 – Why type 2 diabetes is an energy storage issue

12:15 – The best foods for satiety and fat loss

18:27 – How to balance protein, carbs, and fats for blood sugar control

24:49 – The problem with ultra-processed, high-fat foods

32:10 – The exercise strategies that actually improve insulin sensitivity

38:21 – How to sustain weight loss without metabolic slowdown

Resources:

Website: tednaiman.com/

YouTube: www.youtube.com/@tednaiman

Instagram: www.instagram.com/tednaiman

Books: https://www.amazon.com/stores/author/B08124ZVZ6

www.dietdoctor.com/authors/dr-ted-naiman-md

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🎥 In this episode, Dr. Brian Mowll sits down with Dr. Tyna Moore to break down the truth about GLP-1 receptor agonists, the science behind their effects, and why mainstream medicine might not be telling the full story. 

They explore the regenerative benefits of these peptides, their impact on metabolism, and why low, controlled doses could be the key to long-term success.

Are GLP-1 Agonists More Than Just Weight Loss Drugs?

GLP-1 receptor agonists are widely known for their role in weight loss and blood sugar control, but their benefits go far beyond that. In this episode, Dr. Tyna Moore shares her deep dive into the research, revealing how these peptides influence brain health, inflammation, chronic pain, and even immune function.

How GLP-1 Affects More Than Just Appetite

GLP-1 isn’t just about suppressing hunger—it plays a crucial role in metabolic health, neuroprotection, and immune system regulation. Dr. Moore explains how the body naturally produces GLP-1, why some people may be deficient, and how strategic, lower dosing could offer lasting benefits without the extreme side effects seen in mainstream medicine.

The Problem With High Doses and Rapid Titration

Many people experience severe side effects because they’re prescribed doses that are too high, too fast. Dr. Moore discusses why slow, controlled dosing makes all the difference—and how compounded versions allow for safer, more individualized treatment.

The Bottom Line

GLP-1 agonists are powerful tools for metabolic health, but they must be used correctly. This episode uncovers the real science behind these peptides, how they fit into a comprehensive approach to wellness, and why sustainable strategies matter more than quick fixes.

Key Takeaways

6:42 – The overlooked regenerative effects of GLP-1

12:15 – Why mainstream medicine gets dosing wrong

18:27 – GLP-1’s role in immune function and inflammation

24:49 – How to use GLP-1 safely without muscle loss

32:10 – Common myths about GLP-1 side effects

38:21 – The future of peptide-based therapies

Dr. Tyna Moore's website: https://www.drtyna.com/
Dr. Tyna's podcast: https://hub-4yw49ejlx7.membership.io/
Ozempic Uncovered video series: https://www.drtyna.com/ozempicuncovered

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🎥  In this episode, Dr. Carvalho breaks down the hidden risks behind cholesterol, blood sugar spikes, and how they connect to your metabolic health. You’ll discover why these markers matter, the biggest misconceptions, and practical steps you can take to stay healthy. 

The Truth About Type 2 Diabetes: What the Science Says

In this episode of Mastering Blood Sugar, we break down the real causes of type 2 diabetes and what the evidence says about reversing it. With so much misinformation online, it’s easy to get caught up in debates over carbs, fats, and sugar—but what does the research actually show?

What’s Really Causing Type 2 Diabetes?

The primary driver of type 2 diabetes isn’t just one food or macronutrient. The biggest factor is excess fat accumulation, particularly in the liver and pancreas. Research shows that losing this fat, regardless of diet, can significantly improve insulin resistance and even put diabetes into remission.

How to Reverse Type 2 Diabetes

The strongest predictor of diabetes remission is weight loss—specifically, fat loss in key areas. Studies like the DIRECT trial show that even moderate weight loss can restore blood sugar control. However, different approaches work for different people. Low-carb, Mediterranean, and fasting-based diets have all shown success. The key is sustainability—choosing a method that works long-term.

Should You Worry About Blood Sugar Spikes?

With the rise of continuous glucose monitors (CGMs), many worry about brief post-meal blood sugar spikes. But the science is clear: temporary increases are normal. The real concern is when blood sugar remains elevated for extended periods. Instead of focusing on small fluctuations, it’s more important to look at overall patterns and long-term metabolic health.

The Bottom Line

Type 2 diabetes is not a lifelong, irreversible disease. The research shows that reducing excess body fat—especially visceral fat—can restore normal insulin function. Multiple dietary strategies can work, but sustainability is key. Rather than getting caught up in diet trends or fear-based nutrition advice, focus on what actually leads to long-term success.

Key Takeaways

5:17 Weight loss is the strongest factor in diabetes remission

7:54 Losing fat in the liver and pancreas can normalize blood sugar

9:24 Muscle mass plays a key role in glucose control

16:16 Many diets work but sustainability is the key to success

25:38 Saturated fat and heart health what the science actually says

32:42 LDL cholesterol vs ApoB the best markers for cardiovascular risk

38:52 Blood sugar spikes are normal chronic high levels are the real issue

Resources:

Website: www.nutritionmadesimpl.com

Books: (Check Dr. Carvalho’s latest research and publications.)

Instagram: www.instagram.com/nutritionmadesimple

Facebook: www.facebook.com/nutritionmadesimple

YouTube: www.youtube.com/channel/UCosmc75v-B2Dk7GWyEyFFMw

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In this episode, Dr. Jockers discusses the ketogenic diet, blood sugar control, and diabetes. He reflects on how the ketogenic diet's popularity has grown over the years and shares new insights and learnings from his experiences. Dr. Jockers highlights the importance of this diet in managing diabetes and improving overall health. Join us on this enlightening journey as we explore the science behind this powerful dietary approach and its myriad benefits for blood sugar regulation. This episode is your one-stop podcast for unlocking the secrets of the ketogenic diet and its incredible impact on blood sugar management. 

Fueling the Body: Unraveling the Ketogenic Diet's High-Fat Magic

The ketogenic diet is a low-carb, high-fat, and moderate-protein approach that involves cutting out sugars, grains, and high-carb foods, favoring healthy fats like avocados, olive oil, and grass-fed meats. This triggers ketosis, where the body efficiently burns fat for energy, aiding weight loss. Fat's satiating effect reduces hunger, and lower carbohydrate intake leads to decreased insulin levels, promoting overall health.

Unlocking the Fat-Burning Potential: The Vital Role of Reducing Insulin Levels

The ketogenic diet reduces blood sugar levels and improves control by limiting carbs and increasing healthy fats, leading to ketosis, where the body burns fat for fuel. This lowers insulin levels, addressing insulin resistance and promoting fat utilization. Ketones, produced during ketosis, offer various health benefits.

Safeguarding Through Inflammation: The Body's Intricate Defense Mechanism Against Food Threats

Inflammation is a natural defense mechanism in the body against infection and foreign substances. Yet, chronic inflammation can be detrimental to health and increase the risk of various diseases. Dr. Jockers explains that food consumption can trigger inflammation, and adopting a ketogenic diet and fasting can help reduce it. When we eat, the body perceives food as a potential threat due to microbes and harmful substances it may contain. Consequently, the body initiates an inflammatory response to protect itself. Certain dietary choices, like high-carbohydrate foods raising insulin levels, and frequent eating throughout the day, can lead to chronic inflammation by consistently activating these inflammatory pathways. This constant presence of high insulin levels puts the body on high alert, sending inflammation signals throughout the entire system.

Key Takeaways:

00:11 Ketogenic diet improves blood sugar
10:23 Ketones and fasting reduce inflammation
10:58 Inflammation and ketosis explained
22:04 Transitioning to a ketogenic diet
22:18 Stay hydrated and consume electrolytes
32:28 Ketogenic diet can reverse diabetes
33:04 Personalized approach for optimal health
38:40 Revitalize your energy: hydrate with more water

Resources:

Website: https://drjockers.com/
Books: https://drjockers.lpages.co/keto-metabolic-breakthrough-b/
Instagram: https://www.instagram.com/drjockers/
Facebook: https://www.facebook.com/DrDavidJockers/
YouTube: https://www.youtube.com/user/djockers

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Dr. Amy McKenzie discusses the work at Virta Health, an online specialty medical clinic that treats patients with type 2 diabetes, metabolic syndrome, and pre-diabetes. Virta's treatment approach includes a ketogenic diet and technology-enabled continuous remote care. By using this approach, Virta Health has been able to help patients reduce or eliminate insulin and other oral medications. Clinical trials have significantly improved patients' insulin requirements and other medication reductions. Tune in as we chat about Virta Health's game-changing new model for optimal management when it comes to diabetes.

How the Ketogenic Diet Empowers Insulin Users to Slash Dependency

The ketogenic diet has gained significant attention recently for its potential benefits in managing various health conditions, including type 2 diabetes. One organization at the forefront of utilizing this diet for diabetes management is Virta Health. Virta Health is an online specialty medical clinic focusing on patients with type 2 diabetes, metabolic syndrome, and pre-diabetes. Their treatment approach addresses the underlying principle of insulin resistance common to these conditions. The primary component of their protocol is a ketogenic diet or nutritional ketosis. This diet involves consuming ultra-low carbohydrate meals that force the body to rely on fat for energy instead of glucose.

Unleashing the Power of Lifestyle Changes to Reduce Diabetes Medication

Reducing medication for diabetes is a topic of great interest and importance in the field of healthcare. Diabetes, particularly type 2 diabetes, is a chronic condition that requires ongoing management to control blood sugar levels and prevent complications. Traditionally, medications have been a critical component of diabetes treatment, helping to lower blood sugar and manage the disease. However, there is growing evidence that reducing medication use, particularly insulin, can have significant benefits for patients with type 2 diabetes. The ketogenic diet has been shown to improve insulin sensitivity and promote weight loss. By following this diet, patients can reduce their reliance on medications, including insulin, and improve blood sugar control.

Revolutionizing Diabetes Care: Introducing a Game-Changing New Model for Optimal Management

The Virta Health program uses a ketogenic diet, which helps regulate blood sugar levels and reduces insulin dependence in type 2 diabetes. By limiting carbohydrates, the body relies on fats for energy, improving insulin sensitivity and blood sugar control. The program offers continuous remote care and physician monitoring through an app-based system. It provides ongoing support, accountability, and treatment adjustments. Peer support is also available to connect patients and foster a sense of community.

Key Takeaways:

[04:49] A ketogenic diet reduces insulin use
[07:03] Reducing medications improves diabetes management
[13:50] Importance of weight loss in diabetes reversal
[19:03] Ketones have potential health benefits
[23:06] Health coaching improves diabetes management
[27:33] Improve patient outcomes through research
[33:14] Make research evidence freely accessible

Resources:

LinkedIn: https://www.linkedin.com/in/amymckenzie5/
Virta Health: https://www.virtahealth.com/
Research: https://www.virtahealth.com/research

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