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I start the day by drinking a cup of water mixed with my personal fiber blend. This blend includes a large percentage of resistant starch as well as psyllium, ground flax and chia, and many other ingredients which I'm hoping will attenuate my blood sugar spikes.

- Mario says there's no clinical range definition of a glucose spike. i'm like, wut? surely there are ranges that are excessive. 8:22 he just said that a healthy young adult never has glucose spikes above 170-180 mg/dL. he goes on to say iiuc that blood glucose levels should never reach 180 mg/dL. 9:48 Gil just said iiuc that common tests for diabetes diagnosis are (1) fasting glucose and (2) glucose 2 hours after a meal. he goes on to say that normally there's a glucose spike 20-30 minutes after a meal, then the body should resolve it, and by 2 hours the levels should be much lower (in a healthy individual). 11:13 watched until here.

There’s so much intellectual integrity to this channel

thank You for recipe

Pleased that reactive hypoglycaemia was briefly mentioned. I often get hypoglycaemic episodes a couple of hours after eating after exercise (running). I've tried eating more complex carbs along with fat and protein without much improvement. Does anyone else have suggestions to avoid my blood glucose plummeting?

😂The seeds are just going for a ride in our guts

A blood test revealed my cholesterol levels were increasing into the unhealthy realm. At the time, my primary care physician, who initially did all her medical training in India and later obtained all her necessary certifications to practice in the US, recommended adding two items to my diet-raw spinach leaves (about 2-3 cupfuls) and red yeast rice (which I found online in tablet form in a strength my physician suggested). I took both on a daily basis. After six months another blood test revealed that my cholesterol was well within a normal range (I can not remember the actual numbers before and after, sorry). I often wonder if a US trained physician would have made such a simple and straight-forward recommendation. I am very thankful my physician recommended nutritional additives and not meds.

Thank you for the wonderful and important public service!

this is one of the best videos I have ever watched ....you are quite brilliant at explaining and contrasting studies and messages from other doctors. Amazing, thank you✌🙏🍷🌎🌞⛅

As an endocrinologist inwould like to thank you for explaining these complex topics very effectively.... summary is....hyper insulinemia precedes all glycemic markers . this is the period where significant damage happens... many glucose spikes are not harmful to interpret in the light of cpeptide levels is better

Dr. Gil, thanks so much for this very informative video. Like others who have responded, I learned recently that my LP(a) levels are elevated. A week later, I had my APO B levels tested, and learned APO B levels are "below normal". I shared the results with my PCP. He suggests we continue on course with the current statin regimen. He also mentioned that because I'm African American, having an elevated LP (a) is not too surprising. I exercise regularly and I'm eliminating saturated fats from my diet. I asked him about arranging a visit with a cardiologist or lipidologist, but he feels this is premature, since the numbers on my lipid panel are within normal ranges. I'm wondering if I should continue with a cardiologist or at least learn my CAC score.

ITS ALL VERY CONFUSING -- I WAS CONFUSED LOOKNG FOR B12 SUPPLEMENTS....

Summary created using GPT4o: Understanding Glucose Spikes: Insights from Dr. Mario Kratz Introduction In the video "Understanding Glucose Spikes" featuring Dr. Mario Kratz, the focus is on explaining what glucose spikes are, their causes, and whether they are healthy or unhealthy. Dr. Kratz, who has a PhD in Nutrition Sciences, provides an in-depth analysis of glucose spikes, the variability in scientific and clinical definitions, and practical advice for managing blood glucose levels. What Are Glucose Spikes? Lack of Clinical Definition Dr. Kratz begins by highlighting that there is no clear clinical definition for a blood glucose spike. This lack of consensus means that what constitutes a glucose spike can vary widely. For example, while some people suggest that a rise in blood glucose by 30 mg/dL after a meal is a spike, this is not universally accepted. Observations from Healthy Individuals Studies involving continuous glucose monitoring (CGM) in healthy individuals show that blood glucose levels typically fluctuate between 70 and 140 mg/dL. Occasionally, these levels can exceed 140 mg/dL, especially after meals, without indicating a health problem. These fluctuations are considered normal and are part of the body's physiological response to food intake. Influencer Misconceptions Alarmist Views Dr. Kratz addresses the issue of influencers who often raise alarms about glucose spikes, suggesting that any increase in blood glucose is harmful. He criticizes this view, stating that it lacks scientific backing and can cause unnecessary anxiety among people who use CGMs. Physiological vs. Non-Physiological Increases He explains that even healthy, young, and lean individuals can experience brief spikes in blood glucose levels. This indicates that such increases are part of normal glucose homeostasis rather than pathological conditions. Therefore, small, short-term increases in glucose levels should not be a cause for concern. Factors Influencing Glucose Spikes Age and Body Composition As individuals age or if they have higher body mass indices, their glucose tolerance may decrease. This can lead to higher and more frequent glucose spikes. However, even in older adults or those with higher BMI, occasional spikes do not necessarily indicate a health problem. Insulin Response The body's insulin response plays a crucial role in managing glucose levels. Insulin is secreted in two phases: a rapid first phase and a slower second phase. Factors such as genetics, diet, and lifestyle can influence this insulin response, affecting how the body handles glucose spikes. Managing Glucose Spikes Dietary Adjustments Dr. Kratz advises consuming high glycemic foods with protein and fiber to slow down the absorption of glucose and moderate post-meal blood sugar spikes. For example, instead of eating toast with jam alone, one could add an egg or Greek yogurt to the meal. Physical Activity Engaging in physical activity, particularly walking after meals, helps manage blood glucose levels. Exercise allows muscles to uptake glucose independently of insulin, reducing post-meal glucose spikes. Monitoring and Adjusting Diet For those who experience regular and significant glucose spikes, Dr. Kratz suggests modifying meal composition or timing. He emphasizes the importance of a balanced diet and regular physical activity over obsessively monitoring small glucose fluctuations. Long-Term Considerations Chronic vs. Acute Elevations It's important to distinguish between chronic and acute elevations in glucose levels. Chronic high levels, such as consistently elevated fasting glucose, are a concern and indicate potential diabetes or pre-diabetes. In contrast, acute elevations, such as post-meal spikes that return to normal levels, are generally not problematic for healthy individuals. Comprehensive Health Approach Dr. Kratz advocates for a comprehensive approach to health that considers overall diet quality, lifestyle factors, and long-term patterns rather than focusing solely on glucose spikes. This includes maintaining a healthy body weight, staying physically active, managing stress, and getting adequate sleep. Conclusion In summary, glucose spikes are a normal part of glucose homeostasis in healthy individuals. While there is no clear clinical definition of what constitutes a spike, brief increases in blood glucose levels are generally not a cause for concern. Managing glucose levels through balanced meals, physical activity, and a healthy lifestyle is more beneficial than focusing on small fluctuations. The key is to address underlying physiological issues rather than obsessively monitoring glucose spikes. Key Points 🩺 Clinical Definition: No clear definition for glucose spikes, leading to variability in interpretation. 📊 Healthy Ranges: Healthy individuals typically have glucose levels between 70 and 140 mg/dL. 📈 Post-Meal Spikes: Common and normal for glucose levels to rise post-meal, peaking around 30-60 minutes and normalizing within two hours. 🧠 Influencer Misconceptions: Misinterpretations by influencers cause unnecessary alarm. 🍽 Meal Composition: Eating high glycemic carbs with protein and fiber can moderate glucose spikes. 🏃‍♂ Physical Activity: Walking post-meal helps manage blood glucose by utilizing it for muscle activity. 💡 Insulin Secretion: The body's insulin response varies, with the first phase being critical for initial glucose regulation. 🧬 Individual Variability: Genetics, age, and body composition significantly affect glucose tolerance and insulin sensitivity. 🍏 Diet Quality: Whole foods like fruits, legumes, and whole grains are beneficial for overall health despite causing glucose excursions. 🔬 Research Limitations: More comprehensive studies needed to understand long-term health impacts of glucose fluctuations.

I wonder if anyone might consider have full physical with blood work up then introduce seed oils and say every 2 or 3 months over a set period of time continue with examinations and see what the exams result say.

I've done it for about a year and a half. Down 60lbs true story

Great interview! I have the same issue as the lady he talked about who got the shakes after eating oatmeal in the morning. If I eat eggs I don’t have that problem.

Could you comment on the diminished first phase insulin response due to low carb diet (minute 19 or so). Is it reversible if the person starts eating more carbs or is it a danger of permanently causing the pancreas to produce less insulin in the first phase?. Reducing carbs seems sensible to lower blood sugar in general but then it seems this can cause larger spikes. It is a damned if you do damned if you don't kind of situation

This was very interesting and informative. Thank you!

Excellent. This clarified and integrated a lot of topics I kinda thought I understood before but now I have a much clearer grasp. Thank you.

Wow, very informative! Thanks!

Refreshing change from other health videos! You actually cite scientific studies! Also I think those channels have alot of bots claiming success stories just to promote credibility and then but their products/sponsors.

Could someone here define "frequent spike over 180mg/dL"? what is "frequent" once a day? once a week?

It’s refreshing to see both of you together fighting for science. Both of you , I follow religiously and have learned a wealth of information which I now share with my followers . I have almost 10,000 members on a Facebook diabetic platform called life as a diabetic which I started 3 years ago. We only allow science based info and that’s it . Thank you to both of you ! God bless you both

Prior to going vegan for ethical reasons in 2011 I was developing visceral fat like my father and his father and so on. I can only imagine I would have some semblance of a chronic disease by now had I not changed my ways. All I did was stop eating animals and the visceral fat effortlessly vanished. As a result I returned to the same weight I had in my late teens, early twenties and have maintained it perfectly since going vegan. Now if in the rare event I do gain excess weight it's just subcutaneous, a little on the love handles instead of firm in the front. But I haven't had that for a long time now, maybe once for a stint before I started editing with a stand-up desk and taking the time to prepare whole vegan foods better on my own. But I totally went vegan for ethical reasons, upon watching Gary Yourofsky's "Best Speech...". I guess I was fortunate because I already was use to eating legumes, greens, grains, fruits, veggies, mushrooms, nuts and seeds. I just wasn't very good in the kitchen until recently. So I was kind of on the lazy/ processed and junk food side and improved my health health. On top of excess weight loss blood work improved as well, e.g. my total cholesterol dropping from 168 in late 2010 pre-vegan to 121 five years later of being vegan. Plus I don't get sick anymore. I was getting sick twice a year pre-vegan. Now I think I might have only been sick once or twice in almost 14 years, so mild and so long ago I don't even recall. Yet I can vividly recall being so sick so frequently and so bad pre-vegan with a biannual sore throat, relentlessly runny nose, then not being able to sleep with a stopped up nose, getting to the point where I was wheezing when I was sick which is why they took my blood work before I went vegan. I didn't need my blood work again for 5 years and that was just to save money on forced insurance through Obamacare... There's just so many benefits to being vegan and doing it right. Once you care enough about doing what's morally right everything just comes together in the most beautiful, healthy and quintessentially ethical ways.

Excellent stuff! I need to go back and finish watching Physionics recent video about glucose spikes now...

dr burglar (the health scientology quack ) is a psycho and everyone that has internet can put down all his show in 1 second...

This is a great video! 7 years ago, I loved meat, I could not imagine never eating meat again. I then decided to stop eating meat for 1 month and being Pescatarian as I was trying to get fitter and I was going back to the gym. I was surprised that after 1 month, I felt better and didn't miss the meat. I was thinking of becoming vegetarian. I then found out how the animals were treated in factory (intensive) farms, which makes up about 90% of all meat, dairy and eggs that are consumed. I didn't want to pay into such a cruel industry anymore, so I watched a lot of documentaries including Earthlings and Land of Hope and Glory, as I live in the UK and went vegan. I went through times were I was a preachy vegan, as I didn't know how animals were treated and assumed that other people didn't know either and if they made the discovery that I did, then they would make the same choice, only to be greeted with "We know how they are treated and dont care" or "That does not happen here, animals here are treated well by farmers, they really love their animals". I went through junk food vegan stage. But now most of my food is whole food plant-based with some sweet treats and junk food. In the last 7 years I have gone from overweight meat eater in my mid -40s with high blood pressure to a pretty healthy vegan on my early 50s who has the energy to work out 5-6 days per week in the gym, running, cycling etc. I lost 10kg and my BMI went from overweight to normal, my blood pressure went from high to optimal. I feel amazing! Yes this is an anecdote, but this is my journey. I hope this video helps other people to find a healthier lifestyle then the 'normal' one.

An interesting discussion. There are too many things to consider. Eg, a person who has porridge for breakfast, a cookie or two at 10am, a sandwich plus a big of chips and a sugar sweetened beverage for lunch, a banana mid afternoon then a big bowl of pasta for dinner. That is not at all an unusual pattern for a working person. You might then have 6 big spikes every day. This is a very different discussion to the occasional spike. This is why CGM can be helpful. Next is of course ‘time under the curve’. There is probably only A1C that accurately tells us. Is this relevant for T2D progression (and is the curve insulin or glucose - or both). Finally, there is lots of hypothesis that Insulin Resistance is simply adaptive rather than a pathology. Should we seek to ‘treat’ it or relieve the pressure by introducing less glucose. I heard that bears specifically become insulin resistant in response to fructose as it is the trigger that they need to overeat as much as possible to get ready for winter. One can make the same logical argument for Western Europeans. Fruit was only plentiful during a small period of the year and so absolutely get as much of it as you can inside you as soon it will be cold and dark for a few months.

cabbage

Thanks for this

Thank you Drs. Carvalho and Kratz. 🙏

Good conversation by two people interested in fact-based information. Great, a must-listen for all who are interested in the subject.

I understand an A1C below 5.7 is optimal; however does this range change with age? Is this range the same for a 68 year old? Thank you.

Thanks guys for sharing your valued experience and observations regarding this topic!

Scientists can determine what our ancient ancestors ate by Isotope Analysis using Mass Spectrometry. Analyzing the carbon and nitrogen isotopes in their teeth to reconstruct diet. These analyses reveal that our ancestors ate mostly plant matter. It would have been good if you’d discussed this.

Thank you very much for your justified criticism of the factual and rhetorical statements on both sides. It is vitally important to hold public figures to account, and to question and criticise their primary, secondary, and tertiary sources of data as, when it comes to the subject of nutrition, what to eat, or more tenuously: what not to eat (when there are $1B industries with financial stakes) - it is worthwhile to question and subject to criticism the nature, funding, and results of all of the studies cited as evidence (what type? Anecdotal, self-reported, clinical: double-blind, double blind with placebo, et cetera). The criticism of rhetoric, the choice of persuasive speaking/writing to bias the listener to your thesis/argument over the other (sophistry = rhetorical persuasion, philosophy = search for truth), is even more worthy of ruthlessly exacting scrutiny and criticism. What DO they say (and why) and what DO they leave out (lies of omission)? Recently, I have come to highly respect Dr. Greger after watching (and meticulously taking notes) on over 200 of his videos on all manner of related and overlapping nutritional topics. I appreciate, and hold in high regard his evidence-based methodology towards nutrition, however, I am not a fanboy or disciple of him - nor will I be an apologist for the clear hyperbolic language and descriptions in this interview that, to me, clearly overemphasise and overestimate the results of the (mostly) raw vegetable diet he is recommending. This is a departure from tenor and rhetorical mean of the vast majority of his "bite-sized" videos, where the tone is, for the most part, even-keeled and objective, with the odd emphatic flourish to keep you engaged. Given the (still growing) data set I know from his videos, I would conjecture that his rhetorical overemphasis and eager overestimation is a response to the on-the-spot interview (micro)debate itself, and should not be taken as representative of what he normally does under his own "clinically controlled" informative, evidence-based videos, which lack dogma since his at-the-time conclusions are subject to revision given new and compelling evidence. Thank goodness for the scientific method! In conclusion, based on the corpus of evidence: his extensive collection of RUclips videos, I would suggest that Dr. Greger's sojourn into the weeds of rhetorical hyperbole in this ONLY 7 minute "debate" is, for him, the exception and not the rule. Thanks for holding his feet to the fire. Keep up the good work! 👍👍👍 Cheers! A dog who thinks.

You owe it to humanity to mention this site on Berger's or Ken Berry's channel, or any other you tube channel spreading bad information. Let's get this channel elevated to benefit everyone that is mislead by so many other sensationalist channels with bad to dangerous information.

yay! these two guys!❤

Love the deep dives thank u!!❤️

Such an excellent video! Thank you!

Many thanks for putting this together and sharing Dr Carvalho. And a very big thank you to Dr Kratz for his input. I have a genetic predisposition to T2D. In Canada, doctors do not and will not prescribe a CGM until/unless you are diagnosed with T2D. My focus is on resistance training, cardio, and following food order eating as described by Dr Kratz. My last HBA1C was 5.3. While I eat healthy for the most part I still tend to have those days where I cave into junk food eating/binge The metrics that I keep a close eye on is my body composition. Specifically, my weight, lean mass, total bf%, subcutaneous fat % and visceral fat % ratio and how they change over time. Not surprisingly, I invariably notice when I do binge, the weight and correponding bf% increase manifests first and most as a visceral fat increase. The needle on subcutaneous fat % hardly if at all moves during those periods. For me that is a hint/red flag that I tend to more easily and first and foremost store fat visceral. That means I have a low personal fat threshold. All the reason I need to be extra cautious with any bf% increase to keep T2D, prediabetes, insulin resistance, and subsequent T2D at bay.

Subcutaneous fat seems protective, and probably why females seem to do better health wise. As long as the Subcutaneous fat tank has enough space to absorb. How to increase the Subcutaneous fat tank is the most important, it seems. Autophagy seems to decrease the tank and appears to be bad. Losing some fat whilst keeping all the fat cells in the tank and gaining some muscle, seems like a win win win.

I’d long concluded glucose spikes are just a boogeyman for a natural physiological process, which I’m guessing is at least in part driven by the keto crowd looking to villainize carbs.

Should all diabetics be on a CGM?

Athletes on high carb diets can have normal blood sugar because their pancreas is cranking out insulin. Then years later the pancreas is out of juice and they are now diabetic.

There was a 41 year old male type 1 diabetic on RUclips who said when he eats steak his blood sugar doesn't change until four hours when it goes through the roof.

Blood sugar levels that would be diabetic in 20 year olds are considered "normal" in over 50's.

Is there a way to estimate the total harm that all these social media influencers have caused with their clickbait claims?

You were respectful and accurate. Dr.berg is a chiropractor, not a real doctor, he is also a hard core Scientologist. How his following is so big, baffles me. His response to you revealed his character. He is not a good seed in my opinion. Serious deception and ego! You are earnest and competent. You made it about the data, he made it about his ego. Please continue to do what you do. You and your team are the ONLY people sharing the truth with us. ❤🙏🏽

You should have never had to make this video. You were respectful and accurate. Dr.berg is a chiropractor, not a real doctor, he is also a hard core Scientologist. How his following is so big, baffles me. His response to you revealed his character. He is not a good seed in my opinion. Serious deception and ego! You are earnest and competent. You made it about the data, he made it about his ego. Please continue to do what you do. You and your team are the ONLY people sharing the truth with us. ❤🙏🏽