Jonny Bowden, PhD, CNS

To treat pre-diabetes, I recommend following a low carb diet, getting quality sleep, exercising every day, and implementing intermittent fasting.
 
Transcript: "Hey, Syd, the question is, what do you do? If your doctor tells you that you have pre-diabetes, you take it very, very seriously. This is a passion of mine. I've been going around the country. Talking about pre-diabetes, which is also correctly known as insulin resistance syndrome because it underlies every major chronic disease that we die of, including all the comorbidities for a covert. So, pre-diabetes is not something to screw around with. Now, the good news is there are things that you can do to reverse your, to prevent. To treat it and I'll tell you what I would do. So I have four steps number one with a bullet, low carb diet. Remember pre-diabetes sister, that whole syndrome that goes with, that is a disease of carbohydrate metabolism. These guys, just don't, they don't metabolize sugars and starches. Well, so the first thing you want to do is stop giving the body, the stuff. It doesn't know how to metabolize. Well, take the burden down. So you do that with a low carb diet. The second thing you do is you work on your sleep. Whatever It Takes by the or Irving figure out a sleep monitor, some kind of thing, but you've got. There's a million videos on how to do this read, Matthew Walker's book, but sleep is intimately related to pre-diabetes and to all metabolic Health, third thing, you do you exercise you walk every single day, you stand up at a desk. You, you take a walk after dinner, but you get your body moving because that creates a demand for the sugar that your body actually doesn't know what to do with several barns up, storing it as fat. And the fourth thing you do is you do some Of intermittent fasting program. I have a free course on how to get into intermittent fasting. It's on my website. It's absolutely free. Just sign up and download it. It's Jonny Bowden.com. But however, you get your information start looking into some kind of time restricted eating because one of the things that makes me so excited about fasting is that it can turn pre-diabetes around"

Knowing your resting metabolic rate and calorie deficit is a useful tool for weight loss, but it is a methodology that is on its way out. There is much more known now about how the calories you eat impact hormones and drive weight gain and muscle gain, making the human body not like a checking account, but more like a chemistry set. It is still useful to know your resting metabolic rate, however, looking just at the calories is not a good strategy for health.
 
Transcript: "The question is, is knowing your resting metabolic rate and your calorie deficit is that still considered useful in weight loss, or isn't an obsolete methodology? It's a great question, and I think the answer is truly, it depends on who you ask. There are certainly people in the country, in exercise physiology and in positions of tenured professors at universities, who still believe that the Cal is supreme. It's calories in, calories out and and everything is about the calories. I think it's a philosophy that's on its way out. There's just too much known. Now about how the calories you eat, impact the hormones, the drive weight loss and weight gain and muscle gain, and muscle loss, and all the other things that are driven by hormones. And those calories are not just Neutral numbers, they're not just numbers in a checking account. The human body is not a checking account. It's much more like a chemistry set. So while definitely, I think it's a good idea to know your resting metabolic rate by the old equations. I know mine, it's around, 1,500 calories, it's kind of a fun little Parlour game. You can play with yourself and adding up calories, but I'd like to move you away from the thought that calories are really what matters and either wait or health. In fact I direct you to Go to Google and look up a brilliant article by the great PD attract pediatrician Robert lustig who's on the faculty of USC, and, and did that incredible YouTube video called sugar the bitter truth. He wrote an article called the cholesterol and calorie hypotheses are dead. It's a great article. It's comes to the top of the Google search if you look for it and we'll make the case, why I don't think looking just at Cal, is a good strategy for anything."

Intermittent fasting is a great intervention to use for health, detoxification, weight loss and reducing insulin resistance. The three most important things to know about intermittent fasting are to limit your eating window to 8-12 hours, don't snack between meals and don’t eat before bedtime.
 
Transcript: "How can I use intermittent fasting properly? Great question. A Shameless plug for a free course, which is on my website. I did a an introduction to intermittent fasting, which is pretty much all you really need to know about it. It's free it's on my website just go to Jonny Bowden.com and download it and listen to it and that will tell you a lot of what you need to know. Now if you don't want to do that or if you want a quicker answer, I'll tell you the two or three things that are most important. Important to know about intermittent fasting or the best lessons from people, who do intermittent fasting. The first is limit your window, during which you eat, if you can get it down to eight hours, that's great. If you have trouble with that at least you 12, that's called a 12 and 12 you fast for 8 hours for 12 hours, most of which you're sleeping anyway, and you eat in a 12-hour window. I'd like to see it down to 8 if you can get it there. But that's a great place to start. And Second. And probably even more important lesson is that you don't snack between meals and you let at least four hours go between meals. So, if you're doing that within a 12-hour window, and you want to eat three meals, it's great, it's breakfast. Lunch and dinner nothing in between. And if you're doing with an eight-hour window, you can still probably get two meals or three meals in but ideally and our programs we like to see two meals in an eight-hour window. And the third important lesson is Is don't eat before bedtime. That's, that's just across the board. Nobody disagrees about that, there's a ton of evidence for it. You don't want to be in digesting mode while you're sleeping. You want that time to be used for fat burning and detoxification, not getting rid of the food that you just binged on while you were watching television. And so, that's, that's the short answer and I urge you to continue to look into this because intermittent fasting is one of the most incredible interventions you can. use both for health for detoxification for weight loss, and for reducing insulin resistance,"

Himalayan pink salt looks and tastes better than regular salt, but it does not provide any significant amount of nutrition or minerals.
 
Transcript: "Hey, this is Jackie Johnny. The question that came in was what's the difference between Himalayan pink salt and regular salt? One is pink. I mean look, folks. I use Himalayan pink salt. I use the Artisan salts there, marginally better. They're not processed the way, white Salters and white sugar is but the amount of nutrients that you get the amount of minerals that are actually in the sea salt or so. Infant is immoral. It's practically, it's practically immeasurable and I have never seen. With of evidence that it really provides any kind of benefit. So I think that we use it. We like the idea of it looks better. It may even tastes better to some people, but please don't kid yourself that you're getting any significant amount of nutrition or minerals from Himalayan sea salt, or any of the other artists in salt is just not enough in it to really make a difference."

Prebiotics are food for the probiotics, or good microbes, which are found in fermented foods such as yogurt. Probiotics help to keep your gut healthy and should be kept in the refrigerator. Prebiotic fiber is a good supplement and acts as a food source for probiotics. Keeping your gut microbiome healthy is important for overall health.
 
Transcript: "Hey Sam, the question is, I've heard a lot about prebiotics probiotics and post biotics, but I'm still confused. Do I have any insights? Well, I have never in my life heard of post biotics, but I certainly do know something about prebiotics and probiotics. So basically you have in your gut an entire ecology. It's called the microbiome and it's trillions of microbes more cells belong to the microbiome than our human cell. In your own body and the idea to keep your microbiome healthy, you got to make sure that the good guys are in the majority because there are good microbes and bad microbes. A good example of a bad microbe would be candida albicans, which is an East infection. That's a bug in your gut that you don't want to be predominant or else you have a yeast infection systemically, so you want to make sure that your gut biome your microbiome. Biome is healthy and populated with good guys. The good guys are called probiotics and they're found in fermented foods, like yogurt, lactobacillus is a very famous one now. Prebiotics are their food because probiotics are live organisms. That's why most commercial products have to be kept in the refrigerator. There's some exceptions but usually they're kept in the refrigerator because they alive and you don't want them to die. And The longer droughts and heat the little bastard. They die prebiotics are their food. That's what they eat and soluble. Fiber is a very good food. And that's it for the probiotics. That's why it's considered a Prebiotic. Well, Prebiotic fiber. A good example of that would be son fiber s un if I bre, that's my my favorite one for a fiber supplement. It's all soluble fiber and that acts as a Prebiotic. Scuse me, so that's what. Prebiotics, are they are food for the probiotics, probiotics of the actual microbes in the gut that help to keep your gut healthy. And remember in functional medicine. We say treat the gut first, if your guts not healthy, I guarantee you the rest of you isn't either. So it's very important to keep the microbiome healthy and probiotics. One way that you can feed the good guys in your belly."

To overcome sugar addiction and compulsive overeating, it is important to examine your relationship with food and substitute other things for the triggers that lead to eating. It is possible to overcome these addictions but you will need support and a lot of self-searching work.
 
Transcript: "Question is, how do you stop sugar addiction and compulsive overeating? Well, there is no easy answer to this and they're certainly not an answer. You can give in two minutes, but there is an honest answer. You can give to this and I will give you my experience. So many of you may know me. I've talked about this a lot. If you know my work, I have a history of addiction. That goes back a few few years, but I was addicted to heroin. I was addicted to Kane. I was addicted to alcohol and about 30 years ago. I stopped all of those and I can tell you that, it ain't easy. And I can tell you what I did, because I'm not sure that it isn't quite the same process. May not be exactly the process I went through, but it's probably similar and I've always said, and this is just an ex-heroin addict that sugar addiction and food addiction is even harder to overcome that. Heroin with heroin cocaine and alcohol you can just say no, I'm some point. You can just did really yes or no on or off. Can't do that with food. Can you so learning to moderate that for a food addict to Sugar addict is really hard to be? Like, telling an alcoholic, you can have, you know, one drink a day, very, very difficult. So what I will tell you that I think your addiction has in common with mine is that it is really only a Just by changing your relationship to the object that you're addicted to. So you're going to have to do a lot of self searching and a lot of really hard, internal work to re-examine your relationship to food what you get from it. Why you eat it, when you eat it, what the triggers for that are substitute other things for those triggers and I wish you a lot of luck. It is Is doable. I've seen it done with sugar and with compulsive overeating, I know you can do it but you got to look deeply within and you're going to need support some kind of community. I don't know how it's done without that, that's my best answer."