Michelle Hurn, RD unravels the science, debunks myths, and provides practical insights into how your diet can be a powerful ally in your mental health journey. Michelle shares how she went from feeling trapped by depression and anxiety to finding a sense of hope and vitality. Her seemingly simple dietary modifications led to such a dramatic improvement in her emotional and mental state as well as that of her clients.
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Episode Show Notes:
01:30 Michelle was a carb fueled athlete. The carnivore diet stabilized her blood sugar and fed her brain.
06:50 Vitamins and cofactors from meat are crucial for your brain.
11:00 Food industry heavily influences the academy of dietitians.
12:00 Processed foods are designed to override your body and brain’s ability to eat in moderation.
13:50 96% of Americans are metabolically unhealthy. Food stamps are spent mostly on soda.
16:15 Insulin stops your body from burning fat for fuel.
19:10 Start with high animal protein and high fat foods that you can afford. Once you are metabolically healthy, introduce some plants into your diet.
24:10 Metabolic labs: CBG panel, blood glucose, electrolytes, A1C, fasting insulin, triglycerides, HDL/LDL.
26:15 Continuous glucose monitors give real time feedback.
28:40 The national target A1C is under 7%, which is very high.
30:00 If you have type 2 diabetes, medication stores excess sugar as fat. Visceral fat is dangerous. Type 2 diabetics have a 2-to-4-fold increased risk for heart disease.
30:44 Damage is taking place with 6.5% A1C. High blood sugar shifts the pH of your blood and damages your arterial walls.
32:30 High protein consumption does not drive blood sugar. To the contrary, it can reverse diabetes. We evolved eating meat and fat.
34:10 Vegans and vegetarians have higher rates of mental health issues. Your body needs DHA, which is only available in animal products. K and D vitamins are better absorbed from animal products. A vegan diet is high in phytic acid, which binds to calcium and iron making in unusable for the body.
38:30 Nutrition drives mental health. About 30% or more women over 50 are on drugs for mental health. Lower omega 3 index is strongly associated with violent crime.
44:30 Ultra-processed carbohydrates spike glucose and alter the neurotransmitters in your brain. This alters your brain’s ability to engage in neuroplasticity.
55:00 Ultra endurance burns stored body fat, for Michelle as a low carb athlete. Buring fat for fuel preserves muscle glycogen. Recovery is faster. Sleep is better. She uses carbs strategically. Athletes going low carb may have best results doing it during the off season, so there is time to adjust.
01:03:20 Carb loading is best done after your last workout before the event.
01:06:30 You need more protein as you get older. As you get older, your ability to utilize/synthesize protein decreases. Don’t stop moving.
01:12:40 Spread your protein consumption throughout your meals. Only eat 3 meals.