Nutrition For Runners, Continuous Glucose Monitoring (CGM) & Optimizing Health | Kara Collier
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- čas přidán 27. 07. 2024
- Kara Collier from Nutrisense about Nutrition For Runners, Continuous Glucose Monitoring (CGM) and Optimizing Health. Get $25 off your first month CGM from NutriSense (bit.ly/3Xebylh) with code FLO25. Brought to you by PATH projects running apparel pathprojects.com/ and my Personal Best running coaching program www.pbprogram.com/.
Chapters:
0:00 Intro 1 (Kara Collier)
1:07 Intro 2 (Floris)
3:34 What is a Continuous Glucose Monitor (CGM)?
6:25 Individual experiences with food
9:27 Normal range to be in, for non-diabetics
11:16 Heart Rate training
13:04 Fasted glucose level
13:56 Correlation between energy and glucose levels
15:47 First Pillars of glucose control: Nutrition
21:30 Melatonin levels in evening or at night
23:25 Fasting, snacking, meal prep and Circadian rhythms
30:00 Second pillar of glucose control: Movement
35:33 Third pillar of glucose control: Stress Management
41:18 Fourth pillar of glucose control: Sleep
44:36 Training intensity and glucose levels
48:26 Floris’ Chicago Marathon 2022 data
57:44 More on Nutrisense and Kara
58:52 Fueling for athletes - rules of thumb
1:01:13 Closing thoughts (Floris) - Nutrisense discount
#nutrition #cgm #running #healthyhabits
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Kara Collier Bio:
Kara is co-founder and Director of Nutrition at NutriSense (bit.ly/3Xebylh) - a leading personalized nutrition company that uses new technology to monitor the body and create personalized diets and optimized fitness routines. This has been surely eye opening for me as an athlete!
She oversees the health team and product development so she is at the cutting edge of using technology to make health advice based on real data from our bodies.
Kara is also a leading authority on the use of continuous glucose monitoring (CGM) technology, particularly in non-diabetics for the purposes of health optimization, disease prevention, and reversing metabolic dysfunction.
LINKS AND TOOLS MENTIONED:
► Nutrisense: bit.ly/3Xebylh
► Continuous Glucose Monitor (CGM) - bit.ly/3Xebylh
► If you’d like to try NutriSense, the code FLO25 will give you $25 off the first month.
► Oura Ring: ouraring.com/
► Chicago Marathon video Floris: • Chicago Marathon 2022 ...
FIND NUTRISENSE AND KARA COLLIER HERE:
► Instagram: / nutrisenseio
► Facebook: / nutrisenseio
► Twitter: / nutrisenseio
► TikTok: / nutrisenseio
► Website: bit.ly/3Xebylh
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Podcast: extramilest.com/podcast/
► Personal Best Program: www.pbprogram.com/
► Strava: / strava
► Instagram: / florisgierman
► Website: extramilest.com
► Website: pathprojects.com
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
ABOUT THE EXTRAMILEST SHOW:
A podcast and CZcams channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
Subscribe and hit the bell to see new videos: bit.ly/Flo-YT - Sport
Get $25 off your first month CGM at NutriSense bit.ly/3Xebylh with code FLO25
Could not find promo code 'EXTRAMILEST25' was the response on their website.
@@gtom84 thanks for the heads up. Please try FLO25 that one should work
Another really good episode. I think the biggest takeaway here that many athletes are guilty of is not to “do your workout” or “get your 10,000 steps” and then be sedentary the rest of the day. This is one thing I do like about how my watch reminds me to move every hour or it is easy to get stuck in a chair or on the couch.
Also the focus on mindfulness - so important! Thank you again Floris and Kara!
Hi Floris, love your channel. Thanks for the great interview with Kara! As a fairly fit recreational triathlete, I was diagnosed with T2D eight years ago (at age 50) - while training for an Ironman. This came as quite a shock as I had none of the other four conditions of metabolic syndrome and I was totally unaware of my condition. I only found out from my coach after some blood tests we did at mile 100 of the bike during a training camp. Fortunately, I was able to bring my HbA1C down into the 7% range quite quickly using various fasting protocols, a low glycemic vegan diet (going real keto nearly killed me), metformin, berberine, a CGM and an HRV/sleep monitor, however, I have never been able to get my glucose level below 6% (pre-diabetic). Very frustrating! For a data nerd, the CGM in particular provides the required real time feedback I need to manage glucose properly. In Canada we can buy them over the counter, but they cost $100 CAD each! Probably the most counterintuitive findings I have learned from the CGM is that Zone 2 aerobic training drives my blood glucose down and anaerobic workouts drive it up. Also, it takes me several days (with workouts) of fasting to produce a significant level of ketones - bummer! But's here's the real kicker. Many non-diabetic people (including athletes) with a "normal" glucose level have abnormally high levels of insulin, but don't know it; and this is what makes you an undiagnosed diabetic. You only become an actual diabetic when your pancreas can no longer produce enough insulin to keep your blood glucose in the normal range (under 6%). The medical establishment now has a metric for the glucose-to-insulin ratio known as HOMA-IR. Unfortunately, there are no continuous insulin monitors on the market. Having this data would certainly be even more powerful in preventing and managing T2D and or training for an endurance event. Cheers/
I liked the part about people being sedentary most of the day except for scheduled workouts. I’m going to try and add more short bursts of exercise into my day.
Yes that was eye opening and a good takeaway for me as well in the topic of blood glucose levels too
One of the best interviews. I think everyone should strive to be in sync with their body’s glucose dynamics. It’s so worth it to maintain healthy insulin sensitivity.
🙏 🙌
Such a great interview, mahalo! I’m going to listen again. As always, the 4 Pilar’s described are always goals to keep working towards.
52 year old male that has been suffering from hypoglycemia all my life. Doctors told me I’m not diabetic with a normal A1C levels but when I do easy pace runs and hiking, I get hypoglycemia in the low 40s range. I get dizzy, numb, lightheaded, hungry, and really tired. I bought a glucose monitor from Amazon because I figured I was getting hypoglycemia from the symptoms I googled during my easy running days(been a runner for more than a decade). I have to always carry carbs, chocolates, and energy gel on every runs in case I get a hypoglycemia episode.
Things I found on my own experiences is that I avoid hypoglycemia on my runs when I run hard anaerobic and don’t have to ingest many carbs as my adrenaline is providing the glucose my body needs. By doing research, I also found out that my liver/pancreas is not providing the glucagon my body needs during easy aerobic exercises compared to hard speed days. It’s a total day and night effect on my runs. I can do easy aerobic runs for 2 hours if I eat carbs every 15-20 minutes on my runs and don’t get hypoglycemia. Issue is during my full marathon last year, I got sick to my stomach eating 12 gels, 7 chocolates, and 32 ounce Gatorade. Most frustrating is my doctors don’t know and I get hypoglycemia only during aerobic zones 1/2 or heart rates in my 144 and below ranges. In order to eat less carbs during my long run sessions, I would mix in speed surges on my long 2 hour runs to prevent my glucose levels from dropping. Once I get my hypoglycemia symptoms, it takes about 15 minutes to get my glucose back up again. Similar to hitting the wall feeling in a marathon.
Wow.. another great interview with so much insight! Thanks Flo!
Very interesting discussion with a lot of takeaways, particularly all the explanations on how external factors influence our ability to manage glucose (and by extent energy) levels. Thank you!
I love the idea of eating the proteins before carbs. So fascinating that something so simple can have good effects
This was a very interesting and informative article. As a lifelong runner and Type 2 diabetic who wears a CGM, I have been challenged to understand how my readings relate to my running as a person vs as a person with T2. My doctors do NOT know these answers. I learned a lot during this interview- both facts and strategies. Thank you Floris and Kara!
Thanks Floris for this podcast. Another popular level information that use best athletes. Great that we can measure it 24 hours.
Glad you enjoyed it Jozef! Now let’s run some of those beautiful trails behind your house soon!
Wow. It's one thing to hear these things about stress and sleep etc. from books and as general guidance.. it's another to hear it from Kara and Flo and see the actual real time data with this great technology. Like Dr. Maf says I'll try to get over that 7 hour mark on sleep. Love the "no naked carbs" guidance. I've been very confused between trying to fast 5:2 and run on the off days to train towards a half marathon, and it leads to tiredness periodically and headaches at the end of fasts. This info & nutritionist guidance could resolve this confusion. I guess instantaneous finger pricks are another valuable tool until one gets a CGM. Thanks for sharing this great info.
Thanks for the chapter markers. very interesting topic. I can see how this could help people fight metabolic syndrome and dial back their insulin resistance. But for me in my mid 40s I had to take a more drastic approach to preventing diabetes and other chronic illnesses so I've gone fully Keto. Even if it didn't work for you I am still confident in my decision. I'd love to see you interview Jeff Volek or Stephen Phinney.
Very informative!
As a diabetic I can't understand why non-diabetics would voluntarily use a CGM-monitor :D But I guess using it to learn how your blood sugar responds to training is a valid reason. Personally I'd avoid adding more complexity to your training if you don't have to, which I think such a device can do.
I totally agree.
Many of the world class runners fell prey to the high carb lifestyle and it just about ruined them. If you have glucose spikes or out of wack reactions can be diabetus inducing. Look up tim nokes. He still a diabetic today. His fellow runners in his age group were able to reverse it, he was not so lucky. And calls out others if he watches their cgm on a race day to say hey you have a glucose problem and are getting more diabetic. I was getting more pre-diabetic and my fasting glucose was identical pre and post LCHF omad diet. It would not tell a doctor i was getting bad. My sugar wasn't necessiarly bad but i couldn't go long distance running without sugar all the time during the race. Every hour.
It’s just a money grab, CGMs arnt going to do much at all to help non diabetics.
I think some of us that are data oriented, would like to not become diabetic, and this is a great tool to learn about how our own metabolism responds to specific foods and lifestyle choices. Why wait until one is diagnosed? “healthy results” in Fasting glucose tests by themselves are useless without the fasted insulin test to accompany it. I just started using one to learn about my own metabolism after I requested a faster insulin test to compare it to one I took 5 years ago and after 2 years post menopause… it went from 4 to 14 and would be diagnosed pre diabetic after 24 or so… Dr said was “normal” , I saw the trend and I don’t settle for “normal” I look for optimal and certainly won’t be sitting just waiting to become diabetic when I can do something now about it and that definitely is telling me that I am developing insulin resistance. We all have our own journeys and if we can take advantage of new tools offered now to help prevent health issues instead of just reacting after a diagnose… I say Why Not?
Hmm so understanding what sort of day I going to have and planning a breakfast accordingly, is a feasible change and as most of my meetings are from home I can turn off the mic for a minute and pump out some burpees to deal with the probable stress dump.
There you go John, great takeaway and things to try right there!
So interesting... Last year, I did my "fasting" blood tests in a fasted state, but AFTER a 7 mile run. I wonder if that made my blood sugar higher; it was 100 (which was 1 point above the normal range). It made me worried that I was developing insulin resistance. I would really like to use a CGM for a month or 2 to see all these patterns.
Great input and never thought CGM is also good for non-diabetics. I like the part measuring the exercise plan with the eating plan - what to consume and what not. Any particular brand or device on CGM - i would be happy to try one out
Me too
i think it was just background knowledge that we don't want our glucose levels high on average, but i might have missed it if it was explicitly stated why high glucose levels is bad. can someone give some points on why it is desirable to keep within the recommended glucose range? thanks
During a race, marathon for instance. No protein during the race. Is that just a slow down nutrient during that time. I know nothing about races. I'm an armature thinking to try some races. Thanks
So how do I get one without pcp prescription?
What was your favorite lesson, takeaway or quote from this episode? Please let me know here in the comments. This becomes a great summary of takeaways from our viewers!
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Excellent video thank you ! My God Kara is beautiful 🤩
is that the klipsch x20i?
Exogenous carbohydrate is not required in the human diet. Not one gram!
Gluconeogenesis takes care of this…
What I learnt is NZ is out of reach for most devices like this. All part of living on the other side of the world with a very small population.
I love this channel and I think Floris is one of the most intelligent and interesting CZcams hosts out there. However, I am very sensitive to “vocal fry” and “up talking” so I just couldn’t get past the first ten minutes of this great athletes speaking pattern. I can listen to it for a few minutes and then I have to stop because it’s so distracting. Does this podcast also come with a transcription?
It’s one of my favorite interviews. I hope you can give it another try. She’s sharp and helpful!
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