Today’s show takes deeper look at a health issue affecting more people than ever, diabetes. It’s part one of Dr. Nancy’s special “5-Part Prevention Series”.
Hi! everyone.
It's been a while.
It's been a while!
So good to see our faces.
We're going to go
through the ABC today.
How is everyone doing?
I'm so happy,
I'm just adjusting my lighting
and my audio,
making sure that you
guys all hear me.
John Carlo is on.
Hey John Carlo, how are you?
Okay.
We are going to get started.
Hope you guys are having a
wonderful wonderful morning.
Where are you guys
logging in from?
I am coming in from
sunny Southern California.
We are going to talk about
the ABCs of my five-part show.
My show on prevention.
So, so exciting.
Carol.
Hey Carol.
Miss Carol, how are you?
Good morning.
It's Dr. Nancy.
Thank you so much
for joining me today.
I'm really really really excited
because today's show
is the start of a big series
that I've been working
on for a while now.
Thank you for my hearts.
My vacation was nice.
Thank you for caring.
My vacation was nice.
I'm sending you guys
all so much love.
Hey, Larry. Hey, Ronald, April.
Yep. Yep.
I call it my prevention series.
My prevention series,
and much of it is
centered around topics
that you sweet souls all requested.
I know that you are
going to love the topic.
Wayne is giving me so many hearts.
Hey, Larry.
Thank you so much you guys.
Cindy, yay!
First time on Cindy, welcome!
So, excited to see you.
Okay. Okay.
We are going to dive right in.
Not only are you going to get
incredible fantastic
information about health
but with all the knowledge
that I'm going to share with you
in this five-part series
it's going to cover lung cancer
and it's going to cover
heart disease and depression
and much more.
My hopes that you are going
to leave each of these five shows
feeling more empowered
and more in control of your health
and your life than ever before.
It's like the ABCs
of optimal wellness.
Right?
ABCs of prevention
and with prevention
we are best able to lead the
most optimal and healthy life.
This series will offer
some of the best natural
yet science backed ways
to help prevent some of the most
dangerous health issues
facing us today.
Hey Randy from Kauai.
How are you?
Amanda is on.
Lynn is on.
Thank you for welcoming back.
Today’s show, part 1,
in my series is on diabetes.
Diabetes
And I am going to share the top ten
ways to help prevent diabetes.
A few of my recommendations
you might recognize,
but there are a few
that might surprise you
and maybe even shock you.
I know that you are not going
to want to miss any of those.
Hey, Gregory,
good morning to you.
Anyone logging in
from the East Coast
or maybe Europe or Asia,
we welcome you and a
good evening to all of you.
Hey, Richard from Hong Kong,
it's probably evening over there.
So, let's jump right in
and get started.
We talked about diabetes
and blood sugar before,
but let's quickly review,
so I know that we are
all on the same page.
Let's review so I know that
we're all on the same page.
Diabetes.
That's what we're talking about.
Does anyone know diabetes is?
Diabetes.
It is a disease that occurs
when your blood glucose
also called blood sugar is too high.
Okay?
Your blood glucose also called
your blood sugar is too high.
Blood glucose is your
main source of energy
and it comes from
the food that you eat.
Insulin, a hormone
made by the pancreas
helps glucose from food
get into your cells
to be used for energy.
Okay?
Now when people are
diabetic or pre-diabetic
their body doesn't make
enough or any insulin
or doesn't use insulin well.
Right? We know this.
Glucose then stays in your blood
and doesn't reach your cells
and this is not good.
Okay. I'm reading some
of your comments.
Yes, Lawrence, I will address that
And Haslin, how are you?
Jimmy, hi!
Okay. So, if you just joined us,
we are talking about prevention
and this topic today is
a part of a five-part series,
we're talking about diabetes.
So, we just talked
about what diabetes is.
There are two main
types of diabetes.
Does anyone know what they are?
We have type 1
and we have type 2.
Type 1 and type 2 diabetes
both types of diabetes
are chronic diseases
that affect the way that your
body regulates blood sugar,
and blood sugar is
also called glucose.
It helps if you visualize
it like this.
Think of glucose as the fuel
or the gas that provides energy.
Right?
Energy for your body's cells,
but to enter your cells,
it needs a key
and that key is insulin.
Insulin is that key.
Okay?
Everyone with me?
Give me some hearts.
Okay. Some thumbs up
you're with me.
All right.
Type 1.
People with type 1 diabetes
do not produce insulin.
These people do
not produce insulin.
You can think of it as not having
a key to start your engine.
People with type 1 diabetes do
not have a key to start their engine.
Thank you for the hearts
and the thumbs up.
I know that you're with me.
Good.
I don't want to lose anybody.
All right.
People with type 2 diabetes
they do not respond to insulin
as well as they should
and often later in the disease
often don't make enough insulin.
So, people with type 2 diabetes
have the key to start the engine
but that key is malfunctioning.
The key is broken
and it cannot start your engine.
The engine won't start.
So, both types of diabetes can lead
to chronically high blood sugar levels,
high blood sugar levels,
and that is what increases the
risk of diabetes complications.
Does that make sense?
Okay.
Thank you.
Hey Bruce.
Patrick's on.
Yay!
Oh! I'm so happy,
so many good people on.
Let's take a quick quiz
because it's just more fun that way.
Interaction, right?
We're going to take a quiz
to see how much you know
and then I'm going to
share my top ten ways
that you can prevent diabetes.
Top ways to prevent diabetes
that's coming up after the quiz.
Yeah?
Okay.
You know the drill.
Write your answers in
the comments section below
and if we are talking true or false
then give me a thumbs up for true
and a thumbs down or like
an angry inflamed face for false.
All right?
Okay. That's what we're
going to do, true or false.
All right. Quiz time.
Here we go. Everyone ready?
Got your typing fingers ready?
All right.
This is question number one.
What percentage of
the United States population
is either diabetic or pre-diabetic?
And I'm going to help you out.
I'm going to give you
a multiple choice.
A. 10%,
B. 20%,
or C. 30%.
What do you guys think?
What percentage of the US population
is either diabetic or pre-diabetic?
A, B, or C?
A is 10%, B is 20%, and C is 30%.
And the answer is,
ahh! Amanda, you're right.
The answer is C.
Over 100 million people in this country
are either diabetic or pre-diabetic.
And that is actually pretty astounding.
Most cases are type 2,
which for the most part is preventable,
it's preventable.
A few simple changes
which we're going to go over
is going to go a long way.
A few simple lifestyle changes
and that's what we're
going to talk about.
All right?
So good to be back.
I'm so happy to see everyone.
Yes. C was the answer.
Good job.
Next question.
Next question on my quiz.
Next question is people who
have type 2 diabetes. Okay?
What do they have?
Do they have too much insulin
or do they have too
much blood sugar?
Too much insulin
or too much blood sugar
or both of the above?
What do you guys think?
What do you guys think?
We're playing a quiz
if you just joined us.
People with type 2 diabetes
have too much insulin
or do they have
too much blood sugar?
And the answer,
hey, Raffa,
Raffa
the answer is both,
good job, Bruce.
Bruce is on fire.
The answer is C both,
insulin is a hormone that helps
your body turn sugar into energy
but when you have type 2 diabetes,
your cells don't respond
like it should.
It's like a broken key. Remember?
This is also known
as insulin resistance,
and when it happens,
sugar backs up in your blood,
your pancreas until it
eventually fails.
It works over time to
make even more insulin
to get rid of the sugar
so you wind up with
too much of both.
Too much insulin
and too much blood sugar.
I know Amanda,
I was kind of being tricky.
C was an option.
It was an option all along.
All right. True or false?
All right.
50-50 chance you're
going to get this right.
True or false.
Diabetes can kill you.
Diabetes is fatal.
True or false?
That answer is true.
Type 2 diabetes is the seventh leading
cause of death in the United States.
According to the CDC nearly
7 out of 10 people with diabetes
over the age of 65 will die from
some form of heart disease.
If you have it
your overall death risk
is about twice
of that of people your age
who do not have diabetes.
I don't have a sad face
but if I did
I'd throw that out there.
All right.
Did we do well?
Okay, I see everyone saying true.
Okay.
Which of these is a common
symptom of high blood sugar?
Next question.
We are moving on.
Which of these is a common
symptom of high blood sugar?
Okay?
A, B, C or D.
Heavy thirst,
vomiting,
the next one is diarrhea
or D is all of the above.
All of the above.
You got heavy thirst, vomiting,
diarrhea, or all of the above.
Which of these are
symptoms of diabetes?
Doo doo doo doo doom boom!
All right.
The answer is A.
I gave you a lot of
time on that one, Alex.
Alex says the answer is A.
People with high blood sugar
are often extremely thirsty.
Who now is like, oh! I have
an unquenchable thirst?
Yeah.
If you're extremely thirsty
that might be a really
really telltale sign.
Other symptoms include dry mouth,
being hungry,
more especially after you eat,
peeing more and needing
to urinate more,
fatigue, blurred vision,
and headaches.
Type 2 diabetes can
also cause itching
and numbness and tingling in
your hands and in your feet.
You may notice that wounds
heal more slowly than they used to.
Yeah. Now I know. Now I know.
Okay.
Let's do one more
and then get into the nitty-gritty
and then get to school.
This is recess.
This is the fun part.
True or false?
If you have type 2 diabetes
you will always have to take
medicine to manage the disease.
If you have type 2 diabetes
you will always have to take medication
in order to manage diabetes,
in order to manage your disease.
And that, my friends is false.
Falso. Falso.
Bùduì. That's in Chinese.
Bùduì.
Many people who have diabetes
can manage blood sugar levels
without the aid of medication.
The key is to lose
any extra weight. Okay?
So, if you're watching my show you
should be in a wall sit or a lunge
or you're just pulsing right here.
I'm just joking.
But losing weight,
losing extra weight is
going to help so much.
And if you regularly exercise
another great awesome tip
and if you pay close
attention to your diet
especially the size of your portion,
portion sizes are so important
and specifically when
you are eating.
People with diabetes when you
are timing is very very important.
Okay, so if you are already
taking diabetes medication.
Anyone out there
just give me a thumbs up
if you are taking any kind
of medication for diabetes.
You may be able to
work with your doctor,
your healthcare professional,
possibly cut back
or even stop taking it
if you lose weight
and start becoming active.
You can also follow my top ten steps
to prevent or reverse diabetes.
Hmm?
Sound good?
Yeah.
Are you ready to learn more?
Yeah? Are ya? Are ya?
It's like when I had little puppies
and we'd always go
outside to go hiking,
I would always be like
you want to go on a
and then their ears perk up.
You want to go on a…
You want to go on a hike
and they're like, boy, I do want,
they are running, grab their leash.
Okay.
This is what I'm telling you.
I'm like, you want to learn more?
You want to be better?
You want to not
have type 2 diabetes?
Let's prevent this.
Let's do this right now.
Diabetes has become
an absolute epidemic.
A pandemic.
An epidemic.
In fact, there are nearly
30 million people
or 10% of the United States population
living with diabetes right now.
Another 85 million are
considered pre-diabetic,
meaning they are living with consistent
elevated blood sugar levels.
Consistent.
They're living with it.
They're doing it to themselves.
An estimated 20% of girls and
25% of boys born in the year 2000
will be diagnosed with
diabetes in their lifetime.
I share these numbers, really…
Hey Dave, I missed you too.
I share these numbers
repeatedly to not scare you.
I'm not that type of doctor to use
numbers and statistics to scare you
but I just want to make you aware
that we are all kind
of in it together,
so we got to help each other,
we got to share videos,
we got to educate and learn more
so that we can spread the education
so that we are all healthier
and better together.
Okay? That's why I do it.
So, if that doesn't put
it into perspective
all of these numbers
and the statistics,
if it doesn't put into perspective
a few more specific numbers,
all right?
Type 2 diabetes.
People with type 2 diabetes
are up to four times as likely
to die from heart disease.
And it's estimated that women
diagnosed with diabetes
by the time that they
are 40 years old
will lose 14 years on
average from their lives,
14 years,
just taken away from you
and men you're not far behind,
losing nearly 12 years.
Okay, I'm done with the numbers.
No more.
If all this doesn't
get your attention,
I don't know what will.
I'm just joking.
All right.
No more numbers,
no more statistics.
We're going to be like now what?
Now what?
What is the silver…
Tell me something positive.
It's Monday.
It's too early.
Here's the silver lining.
A study published in
The New England Journal of Medicine,
determined that more than
90% of type 2 diabetes cases
can be prevented
by lifestyle changes.
90% can be prevented
by lifestyle changes
and that's what
I'm going to show you.
I'm going to show
you lifestyle changes.
Yeah?
So you can be part of that 90%
that says boom, that was easy.
Yes, I can.
Diabetes is often triggered,
it's often triggered by
poor diet and inactivity.
Can somebody write that?
I think it's very important.
If a lot of us type that in there
then people hopping on
or we can just really really
mill that into our head.
Diabetes triggered by
poor diet and inactivity.
Just type that in,
poor diet and inactivity
because fat interferes with
the body's ability to use insulin.
That important hormone
that carries glucose from
our bloodstream into our cells
When glucose cannot get
into the cells
it builds up in the blood
and it can lead to the problems
that we see with people with diabetes,
ranging from poor circulation
to nerve damage,
kidney failure, and even blindness.
We know these, right?
We have the compression socks
because of the poor circulation.
We have kidney failure,
things that are equated
with people with diabetes.
Over the course of my career
I've helped many people who
were diabetic or pre-diabetic.
Okay?
I've completely helped them
change their entire life
just by losing weight
and getting in shape,
getting more active,
not being sedentary.
In fact, even if you
already have diabetes,
drastic changes to your current
diet and your exercise habits
can put you back on track
to good health.
It does not take a long time
but you have to be consistent,
you have to commit to making
those changes consistent, permanent.
It's got to be a lifestyle hack.
It's got to be a lifestyle change.
You can't just…
It's kind of like getting
a personal trainer.
You don't just go to the gym once,
you see a trainer one time
and then you're set for life.
You're like I'm good.
I saw my trainer. I'm good.
Six pack abs. Healthy heart.
No.
You get the tools,
you learn them
and then you implement them
throughout your every day.
And then that is the key
to long term health.
Right?
Okay.
All right.
It's a different Dr. Nancy
that came back today.
All right.
Let's get into my top ten tips
to prevent diabetes.
Top ten tips to prevent diabetes.
We're all about prevention.
All right?
Top ways to prevent diabetes.
The number one tip,
the first tip is to eat your grains.
Eat your grains.
All right.
Eating at least two servings
of whole grains per day
can reduce your risk of
type 2 diabetes by over 20%,
A diet high in processed grains
like white rice and flour and
white bread on the other hand
has been strongly associated with
an increased risk of disease.
These are the refined carbohydrates.
Okay?
These are refined carbohydrates
and they are going to be –
they spike your blood sugar
and they cause digestion issues.
You don't want those refined.
You want whole grains.
So, when we are talking about
a serving of whole grains,
we're talking about
half a cup cooked
or the size of a mouse computer.
Does anyone use computer mice?
Computer mouse anymore.
Yeah.
The size of a little computer mouse.
You can choose wild rice or buckwheat
or quinoa, millet, red rice,
black rice, brown rice.
United Nations of rice.
Just eat that
but eat only half of a cup. Okay?
Not the whole entire
jumbolaya buddha bowl
and then you fill it all up
and then…
Just the half a cup.
You know what I like to do?
I like to cook a big batch.
I like batch cooking,
a batch of organic wild rice
or quinoa,
let it cool,
and then you're going to toss in
some of your favorite fresh veggies,
handful of veggies or arugula
and then top that off with
pumpkin or hemp seeds
and then just put a little bit of
olive oil and vinaigrette on the top
and you put it in the fridge,
you put it in the fridge
and every single time you need a
quick go to for those whole grains
you just scoop a little bit,
a half of a cup
and you're good to go.
You're good to go.
The key is half a cup
and the type of wholegrain.
All right? So, we went through that.
All right. The next tip
is to fill up on fiber.
We love fiber.
I said that in a kind of funky way.
Fiber.
Why is she screaming today?!
I have had nothing
but a sip of water today,
not a sip of coffee.
Nothing.
I am just high on life.
I'm so happy to be here.
Fill up on fiber.
Fiber found in vegetables, fruits,
and beans and nuts and seeds
as well as whole grains
and these are all
absolutely essential
for slowing the flow of glucose from
your intestines into your bloodstream,
it's like moving through molasses.
And this is going to help keep
your blood sugar steady.
In fact, a study of
pre-diabetic subjects
found that a high fiber diet
could actually reduce a patient's
progression to diabetes for over 60%.
Eat your fiber.
What are your favorite fibers?
Amanda is my personal writer.
She's my secretary.
Thank you, Amanda.
I appreciate that.
She just wrote fill up on fiber.
So, if you are just
joining us right now
you have no idea what
I'm talking about.
Amanda is going to fill you in.
We're talking about diabetes prevention,
how to prevent being diabetic
if you have type 2 especially
and just simple tips
to help prevent it.
Right?
And reverse it.
Reverse it.
I almost saying a Missy Elliott song
but I don't know all the words
and I don't want to be
that person that [humming].
That's going to be me.
All right.
So, we just talked
about filling up on fiber.
What are your favorite fibrous
foods that you always go to?
Speaking of fiber,
don't forget fresh berries
and blueberries and blackberries
and summers
if they are all in season.
Red raspberries.
I just went on vacation
and along my bike rides wild
raspberry bushes all over.
Blackberries.
So, I just pedal, stop, pick and eat.
They're all organic there
while they're so delicious.
Berries are filled with fiber
and antioxidants
are super healthy, super delicious
to curb your sweet tooth as well.
You're welcome, Jasmine.
Thank you.
Thank you for being on.
Hey, Lou, I am on a roll.
All right next one…
the next one is to…
This is what I didn't
do today which is crazy
because I'm on a roll, right, Lou?
To drink your coffee.
What?
Say what, Dr. Nancy?
Say what?
Yes, you heard me correctly.
I don't usually champion
coffee consumption
but today I'm actually recommending
that you drink some organic
coffee, just a little bit.
Not grande
Drink a little bit as a preventative
measure for diabetes.
Right?
Just a little bit.
If you watch my shows before,
I normally recommend avoiding coffee,
especially like too much
of it late in the day,
but just drink a little bit.
In this case just drink a little bit.
I can't ignore the studies.
This is science backed, right?
We're talking about science.
Can't ignore the studies that have
demonstrated coffee's benefits
when it comes to preventing
and helping prevent diabetes.
In fact, multiple studies
demonstrate that
that people who
regularly drink coffee,
both caffeinated and decaf,
have a much lower risk of diabetes.
One study found that they were 60%
less likely to develop diabetes.
Who is in a coffee shop right now
ordering their second cup?
All right.
It's believed that coffee may
actually reduce blood sugar levels
and has been found to
improve metabolism.
Coffee is doing this in your body.
It's just running in place.
Okay.
Plus, it's loaded.
Coffee is loaded with antioxidants
especially the organic kind.
The antioxidants is
going to help protect
your body's insulin-secreting
cells from damage,
commonly seen in diabetes
and pre-diabetics,
people who have diabetes
and who are pre-diabetic.
All right.
All right!
I'm not rung up.
What are you talking about Dave?
You don't know what
you're talking about.
All right.
Now if you don't drink
coffee like Charlene.
Charlene is like don't drink it,
don't touch it, don't do it. Not me.
If you don't drink coffee
you don't have to start
and I recommend that
you don't. Okay?
If it's not a part of your thing.
But if you do like coffee
then I still recommend
you avoid caffeine.
So, if you are going to drink coffee –
make up your mind, Dr. Nancy,
make sure it's organic.
All right?
Fair Trade organic decaf.
Oh! and I'm talking
black coffee here,
not the caramel macchiato with an
extra pumping of whipped cream
and a splash of this
and a pump of that.
No no Dunkin Donuts cookies
and cream frozen lattes.
I'm talking black coffee.
And I know that that's
going to be hard.
And I have sent all my
minions out there to spy
if you have any added
fun in your coffee.
No fun.
It's for medicinal purposes only.
All right.
Now that we got
that out of the way.
Next one.
Prioritize your sleep.
Okay?
You are getting very sleepy.
I don't know what accent that's from.
Make sleep a priority.
Because insulin levels
are strongly linked,
they are hand in hand with melatonin,
melatonin is the sleep hormone.
Did you guys know that?
Melatonin sleep hormone.
Poor sleep habits cause significant
fluctuations in blood sugar levels.
In addition, sleep deprivation,
power nap,
sleep deprivation leads to cravings
for high calorie high carb foods.
Not only is this unhealthy…
We know this
This is very unhealthy in terms of
your weight and inflammation levels,
but managing your
intake of carbohydrates,
yes, it's absolutely essential
for regulating your blood sugar
and insulin levels as you know.
So, make sleep a priority.
I've done many shows,
many many shows on
improving sleep quality,
sleep quality is probably
on every single tip that I do
because I really believe in it.
If you are looking for
a few easy and fast ways
to improve your sleep habits,
trust me on this,
here are a few things that I recommend.
I recommend keeping
a consistent sleep schedule
by going to bed and waking up
at the same times each day.
Yes, even on weekends.
This is going to help regulate
your circadian rhythm.
What is your circadian rhythm?
It's your internal biological clock.
Your body clock that ensures that
your body is on consistent sleep
and waking scheduled times.
Yeah?
Limit your caffeine intake
and absolutely avoid
caffeine after one o'clock.
I said drink some
organic decaf coffee
but drink it before 1 o’clock.
All right?
The effects of caffeine can
last up to 8 to 12 hours
especially if you are very
sensitive to any stimulants.
Put down your phone
when Dr. Nancy is not on,
put your phone down at least
one hour before you go to bed
because your phone emits blue light.
Yeah?
This blue light, we talk
about that all the time
and computers too.
And your TV screen, your screens,
these screens emit this blue light
that inhibit your body's
production of melatonin,
the hormone that regulates
your sleep cycle,
making it really difficult for you to
get to sleep and stay asleep.
So, you want to limit that,
the blue light.
And once you are in bed,
practice deep breathing,
deep belly full breaths.
Inhale and exhale through the nose,
clear head.
No drama.
Don't read the news
and don't think about all
the things you haven't done
or the things that you're scared
about doing tomorrow or the week.
Just allow yourself to be there.
Focus on your breath
and just breathe.
Just breathe and clear your head
and just close your eyes.
Okay?
All right.
Okay.
The very next one is to
get your heart rate up.
What are some wonderful ways
to get your heart rate up?
You can do this.
You can do this!
Get your heart rate up.
Thumbs up or thumbs down?
Who knows what your
target heart rate is?
Target heart rate.
Does anyone know…
has anyone ever calculated
their target heart rate?
Can somebody write that down?
Target heart rate.
Oh! Amanda.
Amanda, would you kindly
just write 'target heart rate'.
All right.
How do you calculate
your target heart rate
and why is this important?
Target heart rate is the range
you want your heart rate to be
for maximum benefit
while working out.
A lot of people go out and walk,
that is probably the number one
thing that people do for exercise.
That's great.
That is wonderful.
However, if you really wanted to
do some benefit for your heart,
cardiovascular health,
you want to know
your target heart rate
so you can work from there
because you want to go as much close
to your target heart rate as possible
and you want to work
80%, 70%, 60% of that
so that it's kind of hard
and laborious for you to breathe
while you're exercising
and not just a stroll in the park,
even though strolling in the park
is better than sitting on the sofa.
Okay?
Let me show you how to figure
out your target heart rate.
Okay.
People have written target heart rate.
Thank you so much.
First things first.
Figure out your maximum heart rate.
I know, it's just a lot
of math this morning.
All right.
So, your maximum heart rate
what you're going to do is
you are going to take 220,
you are going to subtract your age,
you're going to subtract
your age from 220.
That is the number that
we're going to remember
and that's going to give you
your maximum heart rate.
The max that you should be going.
All right?
And then your target heart
rate is below the maximum
because you want to get
closer to your optimal ability.
Right?
For example, if you are 45 years old.
Who is over 40?
Give me a thumbs up.
Huh! Over 40 club.
If you are 45 years old,
subtract 45 from that 220
that I told you about to
get your maximum heart rate
and that's going to be 175.
This is the average number of times
your heart should be beating per
minute during your exercising,
per minute during your exercise.
Once you know your
maximum heart rate
then you can calculate your
desired target heart rate zone,
the level at which your heart is
being exercised and conditioned
but not overworked.
All right?
Are we doing good?
What's your target heart rate?
Anyone want to write that in there?
No one is doing their calculations
to see how wise you are,
how seasoned you are.
The American Heart Association
generally recommends a target heart
rate of moderate exercise intensity.
So, that's 50% to about 70%
of your maximum heart rate.
Okay?
And vigorous exercise
which is 70% to about 85%
of your maximum heart rate.
Yeah?
All right.
Wonderful.
To figure out your
target heart rate,
you simply multiply,
I know it's math.
Our brains are getting started.
To figure out your
target heart rate
you simply multiply your maximum
heart rate to percentage range.
For example, using your
45-year-old method, right?
If we want a target heart rate
in the moderate exercise intensity
if you're 45
you multiply 175,
that is the answer of the
equation we got before,
175 by 0.5 and 0.7,
so that if it's 50% or 70% of
what we're trying to exercise,
so we would want to have
our heart rate between
88 and 123 beats per minute
while we are exercising.
Does that make sense?
Yeah?
Okay.
Think back to PE.
Think way back to PE,
physical education.
All right.
Oh! and your heart rate in general
is just taking your pulse.
You can take it with two fingers
right underneath your
chin on your vein
or you can take two fingers and put
it on your pulse point right here
and you just basically…
you're just going to stay still
and listen or feel for the pulsing
and that's 10 seconds you're
going to take that number
and you multiply by 6 to get 60.
Right?
Okay.
That's the heart rate.
That's how you calculate
your heart rate.
You know how people
always ask…
your doctors always ask
your resting heart rate,
Well, that's when you
do this equation.
And the best way to get
your resting heart rate
is right when you're waking up
in the morning without an alarm
or somebody wake you up,
you just wake up
and then you just
calculate your heart rate.
Okay?
All right.
To prevent diabetes…
How does this link to diabetes?
To prevent diabetes,
lose weight and improve
your cardiovascular health.
Okay?
Those are two big things.
You want to participate
in modern exercises
50% to 70% of your max heart rate
for at least 30 minutes
three to four times a week.
So, that's what we
got all this math
and that's really why we
want to make sure that
we are exercising our bodies
and our hearts enough
for it to do really positive
profound things in our body.
So, walking outside
or walking around the house,
walking get your mail,
if you are sedentary and haven't
left the house for months
that's going to be awesome
and really great
but if you are really ample-bodied
and you walk all the time,
walking is just not going to be 50% to
70% of your maximum target heart rate
and that's what you want to do.
You want to challenge yourself.
It's going to possibly be uncomfortable
but that is where the change happens.
Okay?
So, three to four times a week.
This can be any exercise that
increases your heart rate.
Biking, faster walking,
up a hill,
cardio at the gym,
exercise classes, swimming, anything.
Squat pulses.
I'm just going to always
go back to squat pulses
because those are incredible
and they're hard
and they're challenging
and your heart rate is going to be up.
All right. Enough on that.
Next one is build muscle.
I'm not talking about bodybuilding.
I don't know where that
voice came from either.
I'm not talking about bodybuilding.
I'm talking about increasing
or maintaining muscle mass.
Amanda, please kindly
write muscle mass.
Muscle mass, maintaining or
increasing muscle mass to stay healthy.
Researchers found that each
10% increase in muscle mass
correlates to a 23% drop
in pre-diabetes.
That's awesome.
You want to prevent diabetes,
gain a little muscle,
lift heavy things or heavier things
and move your body.
Just a few minutes of strength
training every other day
can make a huge difference
for your health.
I just did a complete show on
cardio and resistance training.
It was me running on the
treadmill out of breath
using 50% to 70% my maximum heart rate.
All right. I just did a show.
If you missed it, I'll make sure
that the link is put right here,
you can click on it after this show
and make sure that you are building
and strengthening your muscles
at least three times a week.
Who has a regular
resistance training regimen
that they go and they
lift heavy things?
Give me a happy face.
I'm going to challenge you,
not just hearts and thumbs up,
give me a happy face
because if you do that
you are really really setting yourself
up for maximum optimum health.
Happy face.
You guys have this emoji?
There it is.
Well that's – This is a smile.
There it is. That's great.
I like that one better.
Good job. I'm so glad.
I would type that in too
because I do that.
I lift heavy things.
So, we're building muscle, yeah.
Okay.
Three times a week we're
going to build muscle.
Next up, practice yoga.
Diabetes prevention.
You should add yoga to
that long list of health perks.
Studies show…
I'm going to studies now.
A lot of people are like you
know you should do Pilates.
Pilates doesn't have
the studies linked to it.
Yoga though,
studies show that yoga
increases the rate at which
glucose moves from
the blood into our cells.
It also reduces levels
of stress hormones
which can cause accumulation
of abdominal fat
interfere with the
secretion of insulin.
He doesn't want a flatter tummy,
said everyone everywhere.
All right. Yoga. Okay.
You all know that I am
very passionate about
moving and breathing
at the same time. Right?
Intentional moving and breathing.
That's yoga.
We don't have time today for
me to show any yoga moves.
We don't have time,
but stay tuned,
in a week or so I'm going to
do a whole entire yoga series.
So exciting!
We're going to do a yoga series
that you are not
going to want to miss.
So, unroll your mat, go find
your mat, dust it off
because we're going
to do some yoga
and a whole entire series.
It's going to be amazing.
You're going to love it
and I'm excited and I know that
you guys are going to as well.
Okay. So, we talked about nutrition.
We talked about exercise.
What else can we do
to prevent diabetes?
Does anyone know?
We're going to supplement with specific
vitamins, minerals, and nutrients.
Vitamins, minerals, and nutrients.
Amanda, vitamins, minerals, nutrients.
Make sure that you are
getting enough magnesium.
We want to make sure that we are
getting enough magnesium in our diet.
Now why is this important?
What has magnesium
got to do with it?
Magnesium is an underutilized
often overlooked nutritional
powerhouse mineral
that plays a key role in over
300 biochemical reactions
with hundreds of enzymes
in our bodies,
including many involved
in metabolizing glucose.
Now, it is like magnesium.
Magnesium deficiency is often
seen in people with diabetes
because low levels of magnesium
are often associated
with insulin resistance.
Now, people with insulin sensitivity
or resistance
also they have loss of excess
magnesium in your urine.
Okay?
And that's going to contribute
to lower levels within their body.
Studies published in the
Journal of Internal Medicine
confirm that adequate
levels of magnesium
can decrease a person's
risk of diabetes by 15%.
It's also important
to point out that
people who are deficient in magnesium
are also commonly deficient
in other essential minerals.
Did you guys know that?
Thank you for the hearts.
I appreciate that.
Including potassium, calcium,
and boron, especially boron.
Now you can look
to get your magnesium
and other essential minerals
through whole food sources
which I absolutely recommend.
Magnesium specifically is found in…
Where is magnesium found?
Almonds and spinach,
cashews, black beans,
edamame, nut butters, avocados,
and dark leafy green vegetables.
You got that, Amanda?
Amanda got that?
But to make sure you get enough
magnesium and other essentials
I of course recommend taking
Smarter Nutrition’s Multidaily.
Multidaily, it's their multivitamin.
So excited.
We're putting the link
in the comments below.
I love Smarter’s Multivitamin
for many many many reasons
but one in particular is that
it's the only multivitamin
that I know
with minerals derived
from organic sources,
organic real food sources
and they are not synthetic.
In fact, the magnesium in
Smarter’s Multi comes from okra.
My down south lovers.
You are like, finally!
okra in my multi.
Okra, spearmint, sesame,
dill and sunflower.
Okay?
All organic, all from real whole
food sources, not synthetic.
So, we're going to put that link
in the comments right there
so you can take a look
at that after the show.
All righty, then we are going
to sprinkle on the cinnamon.
You like that?
I did art for you guys.
Look at that.
Let's see the sprinkles.
That's art.
About two teaspoons a day
may lower your blood sugar.
It may lower your blood
sugar levels by 30%.
Cinnamon helps to facilitate the
movement of glucose out of the blood.
You can eat cinnamon
any way you like it.
That's the way I like it.
But for a double whammy
add a dash to your coffee,
oatmeal
or your smoothie.
Sprinkle on the cinnamon.
All right.
Next tip, top ways to prevent diabetes.
Reduce your chronic
inflammation in your body.
The right natural foods work wonders
when it comes to regulating
your blood sugar.
We're going to reduce the
chronic inflammation in your body.
All right.
There it is.
There's the link to the multivitamin.
All right.
The right natural
foods work wonders
when it comes to regulating
your blood sugar
and decreasing the damaging
effects of chronic inflammation
especially when it
comes to diabetes,
however, the reality is that
it's not practical, right?
It's just not practical
or possible for many people
to get all the inflammation
reducing support you need
just from food.
I don't even think I can do it.
I realize that nobody
wants to hear that
taking more pills is the answer
but fortunately less is more.
Less is more when it comes
to your supplements
to lower your inflammatory load.
There is one supplement formula
that I particularly always recommend.
I love it. I believe in it.
It's an inflammation
fighting powerhouse.
And I believe it to be part
of everyone's daily routine
to maximize optimum
inflammatory load lowering.
What am I going to say?
What do you think my
supplement of choice is?
My name is Dr. Nancy,
my supplement of choice is…
my regulars know what it is.
The number…
Amanda, you are so good!
My number one inflammation fighting
ingredient out there is curcumin.
And that is derived from turmeric.
So, curcumin right there.
Smarter Nutrition has
the best curcumin out there,
THE BEST
If you are new to curcumin,
curcumin is a…
it is a concentrated active
ingredient inside turmeric.
Okay?
It's about 2% to 3% of
the turmeric root only
but when formulated properly
it can have an amazing profound
effect within your body.
In fact the one that I take the
Smarter Nutrition Curcumin
is a whopping 250 times
more potent
inflammation fighting than
turmeric itself.
Okay?
It's the best quality curcumin
supplement on the market.
I recommend that you
are consistent with it,
that you take it every single day.
Good. I'm glad.
All right.
Boy, did we cover a lot
of information today.
So, a quick review,
quick overview
if you’ve just joined us
or if you just need the information
a little bit more once more,
diabetes is what we talked about.
Diabetes is one of the most
dangerous but preventable,
90% preventable chronic
diseases out there.
Over 100 million Americans
are either considered diabetic
or pre-diabetic
but remember I talked
about the silver lining
and the good news
that the estimated 90% of
type 2 diabetes diagnosis
can be prevented or reversed
with the lifestyle changes
I recommend during today's show.
What are some things
that I talked about?
What are some things that I said
that would best prevent diabetes?
Eating whole grains.
We talked about
eating whole grains
and filling up on fiber
and drinking decaf,
organic decaf Fair Trade coffee.
We talked about making
your sleep a priority.
We talked about getting your heart rate
pumping at least three times a week.
We did math to get to that.
We talked about building muscle
with resistance and strength training.
Yeah?
Okay.
We talked about practicing yoga,
intentional breathing
and moving together,
we talked about
supplementing with magnesium
and what foods have
magnesium in it.
What foods are rich that we want to
be sure that we're eating every day.
We talked about sprinkling and eating
cinnamon on a regular basis
and reducing dangerous
inflammation through a healthy diet
and supplementing with our curcumin.
Thank you, Richard. I appreciate that.
Thanks, Dave. Thanks, Lourdes.
So, there you have it.
My top ten ways that you can help
prevent or reverse diabetes
and we didn't even hit an hour.
Yeah?
Who is winning now?
We're all winning.
Make sure that you take time
to share this information.
You can't hoard all this good
information on your own.
I am so glad to be back.
I'm so happy to see everybody.
I have thought of you on my trip
and I cannot wait to
keep investigating
and diving deeper into all
of these different topics
that you have all
requested that I do.
So, we're going to learn,
we're going to have fun.
We are going to spread the education,
the awareness,
so share – share – share.
Oh! Amanda already shared.
Thank you.
Oh! you're welcome David.
You rock, Dave.
Thank you so much you guys.
I really appreciate it.
So, same time same place tomorrow.
See you on the Internet 8 a.m.
Monday through Friday.
I can definitely say that now.
I want to thank so much,
Dr. Keller Wortham
for stepping in and taking
my place as I was gone.
We have such a great team here.
Lots of good information.
If you’ve missed any of his shows
make sure that you go back on to
Smarter Nutrition's Facebook page
and check them out.
He has just awesome
awesome information as well.
He's a real gem.
All right.
I'll talk to you guys
very very soon.
Have a wonderful day yourself.
And if you have any
questions or comments
make sure you write those in
down below to the comments
or direct message,
we always read them
and we'll adjust them.
All right?
Okay.
All right, I am going to just
give you guys a thumbs up.
Okay, I'm going to give you
guys a heart because I love you.
I love you all.
Thank you guys for taking the time
and I will see you very soon.
Be well.
Bye-bye!

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