51. Will carbohydrates give me Diabetes? The CGM episode!

Glycemic Variability

Glycemic variability is a crucial indicator of metabolic health, as highlighted by Paul Saladino and Kara Collier. They explain that a standard deviation above 20 in glycemic variability is concerning, with most diabetics exceeding 30, while Paul's was only 11, indicating stable glucose levels 1. Kara emphasizes the importance of meal timing, particularly avoiding refined carbohydrates at night due to reduced insulin sensitivity 1.

Eating late at night is a bad thing. We know that insulin and melatonin are kind of contradictory hormones.

--- Paul Saladino

The discussion also contrasts Paul's stable glucose levels with those of a vegan doctor, who experiences significant postprandial spikes, illustrating the impact of diet on glycemic control 2.

   

Blood Sugar Tracking

Real-time blood sugar tracking using CGMs offers valuable insights into individual metabolic responses. Paul demonstrates this by showing his blood sugar readings after consuming honey and steak, noting a peak of 124 before returning to baseline 3. This real-time monitoring is not only informative but also accessible, as CGMs can be obtained without a prescription, providing extensive data for personal health management 3.

It's pretty darn cool. I can follow it in real time.

--- Paul Saladino

Additionally, Paul discusses the concept of glucose sparing, where individuals on low-carb diets may experience initial spikes when reintroducing carbohydrates, highlighting the body's metabolic flexibility 4.

   

Carb Experimentation

Paul's experimentation with carbohydrates reveals insights into metabolic flexibility and the body's adaptation to dietary changes. After a long period on a carnivore diet, he reintroduced carbohydrates to observe their effects, finding no loss of mental clarity or brain fog 5. This experiment underscores the body's ability to adapt to different macronutrient profiles over time, challenging the notion that all glycemic spikes are detrimental 5.

Eating carbohydrates for the first time a few months ago, I was like, how am I going to feel? Am I going to get brain fog? Am I going to lose this amazing mental clarity I get with ketosis? And guess what, you guys? I didn't.

--- Paul Saladino

Furthermore, Paul explores the health benefits of honey, noting its potential antimicrobial and antifungal properties, as well as its positive effects on dental health and cardiovascular risk factors 6.