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  • How can you control your health?

  • Not necessarily just with medicine,

  • but by the foods that you are eating?

  • There's a big way to do it.

  • Nutrition tips can make all the difference

  • in terms of your health and preventing diabetes

  • and all kinds of other chronic conditions.

  • And my guest today has just penned an article

  • on One Green Planet

  • all about that, where she gives ten tips to do just that.

  • Today, we are going to be talking about the top five.

  • And with that, we welcome Dr.

  • Hana Kahleova back to the exam room.

  • So good to see you again, Dr.

  • Kahleova So great to be here, Chuck.

  • So when we're talking about overall,

  • before we pull up your article,

  • which is phenomenal, by the way, before we get into these

  • ten tips,

  • I've been talking

  • recently on the show about just how insanely sensitive

  • the body can be in terms of the fuel that we put in it.

  • You put good fuel and healthy food and amazing things happen,

  • but you put that unhealthy food in, you go to el

  • cheapo gas station essentially and fuel up on junk food.

  • And guess what?

  • Bad things happen.

  • You've been doing nutrition research now for so many years.

  • Are you still a astounded

  • by just how sensitive our bodies can be to this?

  • I am.

  • I mean, it takes usually decades

  • to for example, develop diabetes.

  • And yet when you when you put the right fuel in your body,

  • the changes start

  • really happening over the course of a few days.

  • And in a few weeks, you can see significant,

  • significant improvement And sometimes it's just

  • astonishing how fast these changes happen on

  • the right kind of fuel.

  • All right.

  • Now, we are going to go ahead and pull up this article

  • right now.

  • You see it right there from one green planet.

  • Ten nutrition tips that help prevent

  • and treat diabetes and other chronic health conditions.

  • We're going to talk about the top five here today.

  • But for the full turn, you can click on that link

  • that is in the show description.

  • Or if you're listening to the podcast,

  • click on it in the episode notes.

  • Now, Dr.

  • Colley, over let's go right on down to the first tip, which

  • shockingly, with this group,

  • number one overall eat a healthy plant based diet.

  • So in terms of putting good fuel in your body,

  • I suppose this is about as good of a start as it gets.

  • Exactly.

  • Like just.

  • Just consider what happens when you don't

  • put the right fuel in your body.

  • How often does diabetes develop in people?

  • So the stats from the American diabetes Association show

  • that about 37 million of Americans,

  • that's about 11% of the U.S.

  • population has diabetes and another 96 million people.

  • That's about 38% of the population as prediabetes.

  • So these numbers should should just like

  • wake you up and be like, you know what?

  • This is something that's really important.

  • That's something that

  • more than half of the population

  • will somehow encounter

  • Their blood sugar control will be some will

  • somehow come up during the checkups with their doctor.

  • So this is a topic

  • that's super important because it's not only about

  • your blood sugar,

  • it's about the complications that can develop later.

  • It's about your kidneys.

  • Diabetes is the number one cause of kidney failure.

  • It's also about your vision.

  • Again, diabetes is the number one cause

  • for blindness in the U.S.

  • It's also about your cardiovascular health

  • because diabetes accelerate atherosclerosis

  • and people with diabetes have a five times

  • higher risk of dying of cardiovascular disease

  • than general population.

  • So all of these are important aspects of health.

  • And those are the reasons why you should care

  • what you put in your body.

  • Now, the good news is that when you put the right

  • fuel in your body, you can completely tip the odds.

  • People who follow

  • a vegan diet have their diabetes risk

  • cut in half compared with those who don't.

  • Also, they have a much lower chance

  • of developing diabetes compared to general population.

  • So these studies are interesting,

  • but you may be asking, well, by what if I already have

  • diabetes?

  • Is it now too late for me?

  • And the good news is that it's not it's never too late.

  • Even if you have diabetes,

  • a few research studies have shown

  • that when you switch over to a low fat vegan diet,

  • you can improve your blood sugar control.

  • You can lose weight,

  • you can improve your blood lipids, your blood pressure

  • and other cardiometabolic markers of health.

  • And so you can improve your health in general.

  • And that also includes your diabetes.

  • And what's amazing is that a vegan diet

  • can be twice effective in bringing down your blood

  • sugar compared to a portion control diet,

  • one that would be like a standard

  • that diabetes diet.

  • So a vegan

  • diet is really effective in the prevention

  • and also in the treatment of diabetes

  • and diabetes runs in your family.

  • Eating a healthy plant based diet is is the number one

  • recommended Yeah.

  • Let me let me just revisit that because I think that this bears

  • repeating.

  • Did you just say that

  • a plant based diet, a vegan diet, is twice

  • as effective as the standard prescribed diet

  • for people with diabetes right now?

  • That's exactly right.

  • That is an enormous difference.

  • That is so, so, so big.

  • I wish a lot more people knew that.

  • Goodness gracious sakes, alive.

  • And you also were talking about it

  • kind of never being too late.

  • So even if you have diabetes, what about for

  • somebody who's had it for two decades or longer?

  • I mean, really just been saddled with it for years.

  • Yeah.

  • Even if you had diabetes for a long time, it's never too

  • late to make the change.

  • Even if you

  • have type one diabetes you can give it a try.

  • You know,

  • you will probably need to continue using your insulin,

  • but you may cut down the DL, severe insulin.

  • You may be able to cut down other medications

  • that you're using.

  • So even if you're not able

  • to reverse the process completely, you can still see

  • significant improvement in your overall health.

  • There you go. Significant improvement.

  • So there's only upside to this very little doubt.

  • I mean, no downside that I've heard so far.

  • So that's that's really important to talk about now.

  • Number two, we're talking

  • about putting all of this good fuel in our body.

  • But what about the time that we put the good fuel in?

  • So you see there right in the middle of your screen,

  • the second tip, start

  • and finish eating your meals early in the day. Why?

  • Why is meal timing so important?

  • Exactly.

  • Why is it important?

  • Because meal timing is the cue

  • that helps to synchronize our body clock.

  • We have two body clocks.

  • One is in our brain,

  • which is entrained by daylight and darkness cycle.

  • And then we have body clocks in each

  • cell of our body, in each organ And these are

  • synchronized with the central body clock

  • using nutritional cues such as cycles of eating and fasting.

  • So when you eat, you tell your body it's day.

  • It's time to ramp up our metabolism.