“To Master Physical Health, We Have To Master Mental and Emotional Health”
This episode is all about signs of insulin resistance, the importance of exercise, and what to know about estrogen in menopausal women.
Dr. Morgan Nolte is a board-certified clinical specialist in geriatric physical therapy.
Frustrated by a lack of preventative care that focused on reversing risk factors instead of just treating symptoms, Dr. Nolte founded Zivli — an online course and coaching program that helps adults reverse insulin resistance for long-term weight loss and disease prevention.
Zivli serves as a bridge between busy physicians and their patients by offering detailed education and ongoing behavioral support needed to change health habits for good.
In this podcast, The Effects of Insulin Resistance on Our Health, we cover:
Why most Americans are not metabolically fit
The reason it is never normal to feel tired, sick, and depressed
Signs you do not have metabolic flexibility and are insulin resistant
How you’re asking the wrong type of questions when it comes to health
What to know as estrogen declines with menopause
Why Alzheimer’s is now being called type 3 diabetes
Estrogen is good for your brain: it’s time to dial in your lifestyle
Sadly, Most Americans Are Not Metabolically Fit
Only 12% of Americans are metabolically fit. Most people don’t understand what it looks like to be pre-insulin resistant and be un-metabolically fit. The only marker we have is from blood work or a diagnosis from your doctor. So, how would you know if you are moving in an insulin-resistant direction? Insulin resistance is almost sneaky. We have countless hidden metabolic diseases in this country, and people think that it is normal. Sadly, society thinks it’s normal to be tired all the time, have depression, anxiety, gain weight, and decline as you get older. The bottom line is that we all want to feel good. Being sick should not be normal, but unfortunately, it is.
Is It Ever Normal To Feel Sick?
We have been conditioned to believe that getting older means that we have to get weaker, and we have to get more tired, and we have to get sicker. Physiologically speaking, yes, your hormones do decline. Estrogen will decline after menopause, changing how we distribute our body fat and how we hold on to our body fat. When our ovaries no longer produce that estrogen, our fat cells, and our adrenals can pick up some of the slack. Your fat will become more valuable as you get older because estrogen is an essential hormone. If you’re experiencing weight gain after menopause, it’s normal, but it is also fixable.
Signs You Have Insulin Resistance and Why You Should Care
From a glucose standpoint, normal is between 70 and 100. 101 to 125 is prediabetic. Two separate readings of 126 or higher would be considered type 2 diabetic. A waist circumference greater than 40 inches for men and greater than 35 for women is a sign of insulin resistance. Your skin is an organ; if you have skin tags, that can show signs of illness. View this as an opportunity to make changes in your lifestyle. Dr. Morgan says you should read The Obesity Code- https://amzn.to/3svERPl and Why We Get Sick https://amzn.to/3gpO6yq. Overall, it would help if you cared about insulin resistance because it is linked to diabetes, Alzheimer’s, dementia, and several kinds of cancer.
Why You Are Asking The Wrong Type of Questions
Two hundred forty thousand people search for how to lose weight every month, and maybe two thousand people search for how to lower insulin. We are asking the wrong type of questions. You can lose weight in many different ways and still not get healthy and still not address the mental weight. How often are we focusing on cleaning up our diet but not cleaning up our thoughts? It would help if you committed to learning how to live a low insulin lifestyle. It’s time to optimize your nutrition and your intermittent fasting. If you haven’t gone through menopause yet, do these lifestyle changes in conjunction with your cycle.
What To Know As Your Estrogen Declines With Menopause
As your estrogen declines, your insulin resistance can go up. Estrogen is protective against insulin resistance, especially protective against belly fat. As the estrogen goes down, you will need to tighten up your lifestyle. Women need to work on their nutrition, fasting, movement, sleep, and stress management to get the desired results. From a gut health standpoint, your estrogen has a significant impact. You may not be able to tolerate certain foods as you continue to age and as your gut microbiome changes. Gut health will change because of that decline in estrogen. Most likely, you may not tolerate dairy, gluten, alcohol, or caffeine the same.
Dr. Morgan Nolte 0:00
It is so expensive to be sick. And it is such a better use of our resources to do what we’re doing and try to advocate that people take control of their health as soon as possible. It’s never too early and it is never too late.
Dr. Mindy 0:16
resetter is Dr. Mindy here and I am on a mission to teach you just how powerful your body was built to be. This podcast is about giving you the power back and helping you believe in yourself again, let’s jump in. On this episode of The resetter podcast, I bring you Morgan Nulty. Now let’s talk a little bit about Morgan’s background. And then I really want to highlight for you some key points we had in this discussion because this one is a gem of a conversation that I feel like so many people need to hear. So here’s Morgan’s background. She is a board certified geriatric clinical specialist, which is really interesting because you’ll hear we talk a lot about insulin resistance as we age and she offers a really unique perspective. She is the founder of Zimbali LLC which is you can will leave her notes in the links in the notes so you can find that she has graduated from the University of Nebraska Medical Center in 2014 and completed the Creighton University Hillcrest health systems geriatric physical therapy residency program. Outside of work, she loves cheering on the Nebraska Cornhuskers. You’ll hear it in this discussion. And she loves spending time with her husband Justin and playing with her two kids. And I love this she has this in her bio. She loves devouring audiobooks and being active, she lays down some amazing book titles in here that I 100% agree with. So if you are an avid reader or AVID audio book listener, there’s some great books that she talks about in here. What you’re going to hear in this discussion and why I brought her on is I really wanted her to walk through insulin resistance with us. Many of you know that I’ve talked a lot on this podcast about the poor metabolic health of our world. It’s not just in America. And yet, we don’t really have clear markers that are showing us when we are moving towards insulin resistance. We only have the diagnosis once the doctor gives it to us. So I wanted to talk about what some of those markers were, how would you know your insulin resistance. So she went through symptoms, she went through blood markers, so those of you like lab work, you’re gonna love this. And then I wanted her to talk about okay, give us some key foundational ideas that we can implement, so that we don’t become insulin resistant as we age once we’ve identified those markers. So she went through some really simple hacks. Of course, we talked about fasting, she talked about some food choices, we dove into exercise and what exercise regimes were best for insulin resistance, which I think you all will find very interesting. And then we ended up talking about menopausal women, estrogen and insulin root connection and Alzheimer’s and what we know about insulin resistance and memory loss and Alzheimer’s. There is definitely when you look at certain health conditions. We have the official diagnosis of things like dementia and cancer and Alzheimer’s. And we have the functional place where you are building these diseases, but you don’t realize it. And this discussion is really centered around how do we recognize it? How do we stop it so it doesn’t become a disease. So again, another great discussion, so excited to share it with you. As always, if you love this, please send it out into the world. This is one of those topics that I am on a mission to help the world understand. Once we handle insulin resistance, everything will change all the chronic diseases will change our exposure and how we handle new viruses will change. This is that important of a discussion. So enjoy. And again, I so appreciate your reviews and I appreciate you that all of you that share this out into the world together. We are more powerful together. We can rise above this moment in time. And I’m so grateful to share discussions like this with you.
I’m sure many of you have heard me mentioned the powerful hormone cortisol. Cortisol is critical for healthy energy levels appetite, digestion, mood sleep. There is a natural cortisol rhythm that is high in the morning, low in the evening that supports our waking up and falling asleep cycles. But here’s the crazy thing. Our modern lifestyles have increased our daily stressors so much that it’s disrupts our cortisol rhythm. And if you add toxins into that toxins in our diet toxins in our environment, it makes it even harder for your body to regulate and remain in balance. So because of this, I am always looking for great products that I can find that will help people with their cortisol have patterns and rebalance this pattern so that you can feel amazing. What a lot of people don’t know about cortisol is that when it’s consistently high, the body can start to affect or experience a lot of negative effects like you could crash in the midday, you might never gain energy, you might crave sweets, you might notice when you go from sitting to standing that you get dizzy. So we’ve got to find ways to help balance our cortisol levels and give us better nutrition because as you all know, I am really disappointed in the nutritional value of today’s food. So I am really excited about Organa faiz green juice, not only because it has this ability to give us this the key nutrients that we’re not getting on a normal basis. But they’re so smart. I love the way they put these products together. And one of the things they’ve added to their green juice is 600 milligrams of ashwagandha. If you’re not familiar with ashwagandha, it is a cortisol balancer. So if you have been so stressed that your cortisol levels are through the roof ashwagandha will bring it back into balance. If you have been so stressed out that your cortisol cortisol levels are almost non existent, like your body can’t even make cortisol ashwagandha will help your HPA Axis start to bring cortisol back into the picture at a normal regulatory rate. So, so many good things happening in this green juice, I just wanted to share it with you I know cortisol is a big impact for all of us. And in this day and age with so many physical, emotional and chemical stressors, we need products like green, organic dyes, green juice, soy and as always organic fibers, giving our listeners 20% off on your next order. So all you’ve got to do is go to Organa fi.com backslash Pells for to get your 20% off. And again, I’ll spell that for you Organa phi o r g anifi.com backslash Pels PLC, and they’ll give you 20% off. So it’s so many reasons to love the green juice, but I have to say the ashwagandha and the ability to balance cortisol may be my favorite. Enjoy. So we’re just gonna we’re gonna dive right in. And I can’t remember if we talked about this when I came onto your podcast, but I got I have to say that that statistic that came out of the University of North Carolina saying that only 12% of Americans are metabolically fit. It shook me. Yeah. And I, I really had to stop and make sure it wasn’t a clickbait statistic, like, you know, and then it made me realize that most people don’t understand what it looks like to be pre insulin resistant to be unmet robotically fit, because the only marker we have is bloodwork or a diagnosis from your doctor. So I want to start this conversation off with how would somebody symptomatically know if they’re moving in an insulin resistant direction?
Dr. Morgan Nolte 8:57
Now, so symptomatically with insulin resistance, it’s almost sneaky. I heard this analogy really recently. I don’t even know if it’s true, because I don’t boil frogs. But if you if you put a frog in a pot and you start to boil it, it will just stay in there because that’s all it knows. It’s that’s what it’s used to. Versus if you throw a frog into a pot of boiling water, it’s going to want to jump right back out because it knows it’s in danger. And so I think we have that statistic that you said about only 12% of adults are metabolically healthy. And so what that means is we have a lot of hidden metabolic disease in this country and people think it’s normal. They think it’s normal to be fatigued all the time. They think it’s normal to not sleep well. They think it’s normal to have depression and anxiety, even though sometimes as we know that can really be triggered by what we’re eating our environment. They think it’s normal to gain weight as we age. They think it’s normal to Have more joint pain as we age, they think it’s normal, you know, to decline. And you hear that, oh, I’m just getting older. My doctor said this is just how it’s going to be, you know, they think it’s normal to not feel good. And that’s the bottom line is like, we all want to feel good. We all want to feel like we have the physical and the mental capacity to do whatever we want whenever we want for as long as we want. Being sick should not be normal, but unfortunately, it is. So those are all like all of those would be some symptoms. So just to kind of reiterate brain fog, fatigue, joint joint pain, muscle aches, frequent carb or sugar cravings is a really big one. If you bloat easily or if you feel like you have a lot of bloating, especially after eating a lot of carbohydrates, or even just some polycystic ovarian syndrome for women or erectile dysfunction for men, and then you don’t even need to get a fasting insulin test to understand this. You’ve had Dr. Beckman on your podcast, he’s been on mine, he’s such an expert in this realm. And what we what we have really failed to recognize in medicine, and I’m a geriatric physical therapist. And so I’ve seen this firsthand is that we work in silos, you know, oh, you have diabetes goes to your endocrinologist, oh, you have heart disease. Now you need to go to your cardiologist, oh, I don’t deal with that medication. So we have physicians who are treating patients in silo and they’re not communicating. And I kid you not, I’ve had people who are on 33 different medications. And it is unreal, that we don’t recognize high blood pressure, altered blood lipids, including, for example, low HDL, high triglycerides, altered LDL. So too much of this small, dense oxidized LDL too little of the large point healthy LDL. Things like I think I said high blood pressure, already excess abdominal fat. All of those are symptoms of insulin resistance. And I think it’s wild that heart disease is labeled as the number one killer in America. Because what causes heart disease, along with diabetes, and many forms of dementia, and some cancers is insulin resistance, right. And so until we really start talking about this, and educating people that, hey, these are all symptoms of an underlying condition that’s completely reversible through lifestyle changes, we’re not going to be making any headway in these big goals that we have to reduce medical expenses to reduce falls to reduce hospitalizations, it is so expensive to be sick. And it is such a better use of our resources to do what we’re doing and try to advocate that people take control of their health as soon as possible. It’s never too early, and it is never too late. But once you understand and kind of see through, oh, I have high blood pressure, I have high blood sugar, I’m gaining a little bit of weight, I’m kind of tired, and my joints hurt and my brain is foggy. It’s like you have insulin resistance probably. And there’s a very simple fix. So that’s, you know, from a clinical standpoint, that’s kind of what people can experience early on, you know, and I see on stage I see on stage diabetes, amputations, peripheral neuropathy up to their knees, they can’t feel where their feet are, they’re falling in a recliner chair most of the day, you know, don’t it’s depressed, depressing, really. And so that’s kind of what spurred me to start this whole movement online to reach as many people as possible because it needs to happen.
Dr. Mindy 13:44
100% agree. And I guess my firt next question is, when is it normal? When is it normal to not lose weight as quickly? When is it normal? To have the brain slow down to have a little bit of fatigue? Is there an age that that’s actually supposed to happen?
Dr. Morgan Nolte 14:08
Oh, gosh, I don’t know. What do you think I think that I don’t you hear stories of people just thriving into their 90s into their 102nd. I mean, it’s just you hear stories. And so to me, in my opinion, I think that we have been conditioned to believe that getting older means that we have to get weaker and we have to get more tired and we have to get sicker. Now, physiologically speaking, yes, your hormones do decline, you know, our estrogen will decline after menopause. And that will change how we distribute our body fat and how we hold on to our body fat. Because as you know, you know, when our ovaries no longer produce that estrogen, our fat cells and our adrenals can kind of pick up some of the slack and so your fat becomes more valuable and Many different capacities because estrogen is an essential hormone for women. And so if you’re experiencing more more weight gain, especially around the midsection after menopause, it’s, you know, it’s a little bit normal, but it’s fixable. And I think that that’s the thing. It’s like you can optimize no matter what age you’re at. What’s your opinion on that? Because I’m guessing you’ve done some?
Dr. Mindy 15:22
Yeah, I mean, it’s a great question. Yeah. It’s a great question. And here’s what I know is that the human body was made to live to 120. So when we see statistics, like at 65, most 65 year olds are on six medications or more, that’s not okay. Now, so that’s, that means that halfway through what your body was supposed to live to it, you’re now needing medications to function normally, or I’m going to put that in air quotes. So now, having said that, I will tell you what 52 Like, I have a goal, I want to go to well into my hundreds without any medications. I have not put a medication in my body in decades. And having said that, I have moments where I catch my brain going, Oh, I’m a little stiff this morning. Oh, my brains not quite caught totally working the way I want. I must be is this age, is it not age like? So I’m still trying to figure out what that marker of decline is, what is that age. And each time I have a symptom like that appear, if I course correct with my lifestyle, if I course correct with foods, fasting supplements, detox, bio, hacks, boom, all of a sudden, I’m back feeling younger again. And I would say for the most part, I feel like I’m in my 20s with the lifestyle that I’ve created. And so I can only use myself as an as an apple, I just don’t think at 65. We’re meant to be in this rapid decline.
Dr. Morgan Nolte 17:02
Now, and I’ve seen that, you know, I’ve seen 60 year olds that act like 80 year olds, or higher, or they’re already honestly dead, because they didn’t take care of themselves. Yeah. And I think it’s important to not dismiss your body symptoms. So we have a really good family friend, and he was having aches and pains for about a year. And he just kept dismissing them, Oh, I’m just getting older, I’m getting older. Turns out he had stage four prostate cancer that had metastasized, metastasized to the bones. And so, as we you know, as we’re talking about this, if you have a symptom, definitely speak to your physician about it. Don’t dismiss it as you’re getting older, but really dive deep. It’s as simple blood tests that can catch that PSA, you know, he just hadn’t hit that age where they do it routinely yet. So unfortunately, I just wanted to throw that out there too, for anyone who’s,
Dr. Mindy 17:51
and I’m gonna, I’m gonna just get a little opinionated on how we handle our symptoms in our health care system right now. So I 100% agree with something like cancer, I think everybody should get a blood blood work every year and know your numbers. Having said that, I feel like if you walk into your doctor’s office, and you’re like I’m fatigued, I’m not managing stress, well, I can’t lose weight, they’re going to do their standard CBC, they’re going to do the your blood pressure, and nine out of 10 times they’re going to come back and say you’re pre diabetic, your LDL, your total cholesterol and your LDL are really high. And your blood pressure is high, you need to go on medication. And to me that is the moment in which you can not accept that diagnosis. Because the it’s you’re not those numbers are not going out of balance from a lack of medication. They’re going out of balance because of something in your lifestyle. They’re not even going out of balance because of genetics. So I this is why conversations like this are so important, is I do not think we should normalize weight gain a high cholesterol, high, high hemoglobin a one see like they’re not
Dr. Morgan Nolte 19:16
It’s not normal. Yeah. And I think this is a beautiful analogy for that. So if people are listening those, oh, they’re talking about me, I just got my bloodwork done. And that I would consider a pebble you know, when life is trying to teach you a lesson and will often start with a pebble. And you can choose to ignore it, or you can choose to fix it and if you choose to ignore it, life is then going to give you a rock. So for example, I had high blood pressure. I’m just going to ignore that for now taking medication, not really going to change my lifestyle, you’re probably going to get a rock later in life like a mild heart attack or some other form of cardiovascular disease. And then you’re going to move now I really need to pay attention, but then you’ve had probably years or decades of more unhealthy choices piled up. So it gets harder to change that behavior because it’s more ingrained in your brain, and your body is physiologically used to that crutch of the medication. And if you still don’t listen after the rock, you’re gonna get a boulder, you’re gonna get a massive heart attack or a massive stroke, or you’re going to have end stage CHF, heart failure, and you’re going to be short of breath and on oxygen, and I’ve seen it time and time again, where people are tied to their oxygen tubing, and they cannot go out of the house without an oxygen tank. And it’s like, I think I have such a unique perspective and drive and passion because I have seen this over and over again, right, like, some people might have a parent, or grandparent who had diabetes or had dementia, or had heart failure, like I’ve had hundreds of patients, it is heartbreaking, every time. And then I was like, just like, you’re like, wait a second, they’re caretakers, their children who are 2030 years younger, are following in their footsteps, they have the pebbles, they have the rocks, and if they don’t pay attention, if they don’t advocate for themselves, they’re gonna get this boulder that their parent has and that they’re helping their parent deal with. It’s just, it’s so so powerful, you know. So I think it’s a very important conversation to have.
Dr. Mindy 21:17
Yeah, we have my practice has been a family practice for 25 years. And we have a saying in our clinic that Why are you leaving your kids home to develop the same hat conditions and symptoms that you’re trying to fix now that it’s health is really about starting young and, and creating good patterns early on. So those those boulders or pebbles and boulders don’t appear. And I think I love your point on that. And a pebble is so important, because I don’t think people see a diagnosis of or a statement by their medical doctor saying you’re pre diabetic, or you need to bring your glucose down a little bit, or your cholesterol is a little high, you need to go on a statin, they do not see that as a pebble. They see that as this is what happens to humans, and the standard of care is medication. So So what can we do for the listener if there if those pebbles have already occurred? How and let’s just take the person who has already been given that diagnosis by their doctor, and they’re wanting to do it differently. They’re wanting to address the pebble, maybe they stay on the medication and they want to address the pebble, what are some of the practical steps that that person can take?
Dr. Morgan Nolte 22:42
I think it really depends on where they’re at. But I’m going to answer this question as if you like you just asked it. So maybe someone in their 40s or their 50s. So someone who still has most of their cognitive and physical capacity to still make their own meals, right? Because it’s a whole nother conversation when someone’s no longer mobile enough to cook for themselves. And they have these conditions. So let’s say you go in, your doctor might not even tell you, you might just get you know, an E through the portal. And there’s a little note from your doctor, hey, you need to lower your blood sugar, no Criminy. Okay, let’s let’s view that as a pebble and recognize it for what it is it has decades of unhealthy choices. We know that fasting insulin can predict type two diabetes up to two decades before fasting glucose. I really believe that checking fasting insulin will become the standard of medicine in the next decade. I hope it’s before then
Dr. Mindy 23:38
how often? How often should you check it,
Dr. Morgan Nolte 23:40
I recommend getting that checked at least once a year. And there’s I’m really working hard to partner with a medical practitioner to be able to offer a fasting insulin test from home with a blood spot. So right now, the tricky thing about this is it’s a harder molecule to test than glucose. We have continuous glucose monitors, you can get a finger prick test at home. But you can’t do that with insulin yet. So the technology is just not quite as advanced yet, but it’s gonna get there. So for now, there’s companies like so well, health, they have a complete metabolic panel with Dr. Alexander stowa. who founded that one. And so you can get that done at home. But that includes a few other things besides fasting glucose. So
Dr. Mindy 24:27
yeah, what do you what just so if people have their blood work at home, again, I want to make this podcast as applicable to people as possible. What should their fasting glucose be?
Dr. Morgan Nolte 24:39
Yeah, so let’s go over some cut offs here. So from a glucose standpoint, quote unquote, normal is anywhere between 70 to 100. And then if they’re at 101 to 125, that’s in the pre diabetic range. Two separate readings of 126 or higher would be considered type two diabetic and then a couple other numbers to look at would be blood pressure. And I’m talking about cut offs maybe for a symptom of insulin resistance, so anything higher than 130 over 85. So if the top number is higher than 130, or the bottom numbers higher than 85, if your triglycerides are over 150, if you’re a man and your HDL is less than 40, or if you’re a woman and your HDL is less than 50, excess abdominal fat. So, waist circumference of greater than 40 inches for men are greater than 35 for women. And then here’s something a little bit tricky. Two would be skin to x. So your skin is an organ, you know, so that can show signs of illness too. And if you’re having like little tags on your skin, or dark patches of skin, that can be a sign of insulin resistance. So if you’re noticing those, the first thing that I would say, is just viewing this as an opportunity to make a change. So instead of getting down on yourself about I should have done something sooner or overwhelmed, because you can go to Dr. Google and get really overwhelmed with different opinions very quickly. The first thing that I really recommend people do is read the obesity code book or the diabetes code book by Dr. Jason Fung. I think that that is an excellent resource. And then the second book that I most often recommend for insulin resistance is why we get sick by Dr. Ben Beckman beautiful, that’ll give you some motivation. Because that will give you insight into the boulder. And that will make you value, the pebble of high blood sugar, because then you’re going to understand, oh my gosh, if I don’t get this under control, I’m putting myself at risk for all of these other conditions. Because again, we’re so used to silos in medicine. And it’s not, it’s like it just filtered down. And that’s why I love talking about insulin resistance is because it’s linked to diabetes. It’s directly linked to Alzheimer’s, dementia and vascular dementia, several kinds of cancer, including breast and prostate cancer, it’s linked to osteoarthritis, it’s linked to Parkinson’s disease, it’s linked to so many different things. And that’s what Dr. Ben bickman book really dives into. Cardiovascular disease is the the physiology behind that in a way that you know, someone who’s not too sciency can appreciate. So that’s the first thing if you get that high blood sugar diagnosis, don’t freak out, but get educated, educate yourself by reading or listening to the obesity code and or why we get sick. That’s a great starting point to understand and have further context to the next few recommendations. So the next thing that I would recommend, is to lower the carbohydrate and not necessarily lower, but like let’s really focus on quality carbohydrates, you know, because I think a lot of people are so used to crash diets, I work with so many people who have literally tried everything. And they often come into my Sibley program with fear because they have misconceptions from previous diet experiences. And, and they’re afraid that, you know, they’re gonna have to starve themselves to lose weight, because that’s all that worked in the past. I literally got done with a lifestyle audit this morning before this recording. And I went through the example meal meal plan that was, you know, healthy protein, healthy fat fiber. And I said, What is? What’s different about this than maybe what you were expecting? And she says, Well, I’m not afraid you’re going to starve me. And it’s like, no, that’s
Dr. Mindy 28:53
that’s how I feel about fasting when people are like, what you want me to do what I’m like, no, no, hold on, I’m going to show you how to do this in a way that your body wants it and craves it so that you it just becomes effortless. I think that is a huge, the diet culture has really warped our perception of what changing food looks like. And so much when I when I went to go write my fast like a girl book that’ll come out at the end of this year, the very first chapter, I go through five dieting myths that we need to let go
Dr. Morgan Nolte 29:30
up and tell me what they are. Give me a little preview
Dr. Mindy 29:34
after that, well, the first one is stop counting calories. And it’s that one is really like it’s so free. But if you’re a control freak who has been counting calories and it’s kept your weight where you want it, you it’s hard to let go of counting calories. So that’s a biggie. One of the other biggies is toxins. People don’t realize that that just because something is a diet food, if it’s packed with toxins, it’s going to make you insulin resistant. So I talk about, like how we need to look at toxins. But to your point, I love what you’re saying where I feel like, wow, like women, I know we have both men and women listening this podcast. But if you got eaten up by the diet culture, like I want to liberate you and just say, hug yourself love on yourself, because you know, you can eat you can food that is such good quality, you can compress it into an eating window, and you can flip and thrive.
Dr. Morgan Nolte 30:38
Yeah, it we’ve seen it hard. Yes, not. And I think that’s the thing. It’s like we tell ourselves this story, based on our previous experiences with weight loss, and I talk about weight loss a lot, because that’s what people are looking for. I did an Instagram post once that was like, I don’t know. 240,000 people search for how to lose weight a month. Oh, yeah. And maybe there was like 2000 people searching for how to lower insulin. And my point was, we’re asking the wrong question, because you can lose weight and a lot of different ways and still not get healthy and still not addressed the mental weight, you know, because how often are we focusing on cleaning up our diet, but we’re not cleaning up our thoughts that, you know, drive us to those choices. Yeah. So I think that that’s a really important thing, when someone gets that pebble to not freak out, and want to just do the next crash diet that their cousin buddy’s doing right? Because it’s just, it’s silly. And so make the commitment to learn how to live a low insulin lifestyle. That’s kind of what I coined it as it’s like, it really encompasses optimizing your nutrition, optimizing your intermittent fasting. And as both of us really advocate I’ve learned a lot from you. If you have not gone through menopause yet, you’re really going to want to do that in conjunction with your cycle so that you feel great, and you support your hormones. You want to reduce those toxins, I’m sure you’re going to cover those in your book. Movement is so important. As I was researching for this episode, I read a stat in the xx brain by Dr. Lisa Moscone, that said that there’s evidence of brain shrinkage shrinkage. So like your brain literally getting smaller from a sedentary lifestyle as early as your 30s. Yep. So it’s very important that we’re focusing on healthy movements, specifically resistance strength training, ideally, two to three times a week, all major muscle groups at a moderate to high intensity. So we got to end the chronic cardio. I don’t know if that’s like one of your myths. But when we’re talking about calories, that’s a big one. Because Oh, I burned 400 calories today on the elliptical or on the treadmill. It’s like what do you do because your body doesn’t have a calorie receptor. So it literally does not understand what just happened? Well, it’s actually triggering you to eat more stuff. So there’s that, you know, the cardio is, we got to get over that it’s great for stress management. I think that it’s it’s fun. You know, some people really enjoy their cardio, and they like going for a good run or going for a walk. But we got to focus on that to strength training.
Dr. Mindy 33:15
Yeah, with exercise, I will tell you one of my approaches to exercise has dramatically changed from what my 40s to my 50s.
Dr. Morgan Nolte 33:24
So tell me about that. Yeah, so
Dr. Mindy 33:26
I was a chronic cardio person. My background, I was a competitive tennis player. So we would run jump rope like we did you know, you wanted your endurance and cardio up and I and I’m a running an addict, maybe because it makes me mentally feel so good. But as I moved into my 40s, it stopped doing what I wanted it to do for my weight, it actually the more I ran the the harder I found it to drop, like Belly belly fat. And I used to call it my wine bar. Like every time I would have a glass of wine, I would see that this is before I knew how to drink clean wine. But I would, I would just exercise my way out of any small little weight gain. And that had to dramatically change and I had to take cardio and put it in the category of mental health, not physical health. So when I go and do a long run, I’m literally doing it for the endorphins doing it for my brain, but I’m not doing it for the body. So I switched to more weight lifting. And if you could talk a little bit about this because I think this is a really important one, that if the more muscle you have the more insulin sensitive you are. So explain why. I think a lot of women my age, were are scared of weightlifting. And it’s probably the most important thing. The other thing I’ve thrown in as yoga that we can possibly do as we age
Dr. Morgan Nolte 34:57
now and before I do that, I just want to tack on the A couple other lifestyle factors, stress management and sleep. So I will talk about that strength training. But before I do, I just wanted to wrap up that conversation about like calories. Because when you’re used to the dieting mentality, you have two levers so you can eat less, or you can exercise more. But when you focus on living that low insulin lifestyle, you have so many different things to optimize, again, nutrition, fasting environment, toxins, your light, stress, sleep movement, so, so many different things. And that’s why it truly is a lifestyle change. And you have got to get over that perfectionistic all or nothing mindset, it’s not serving you as you work to change your lifestyle. So talking about exercise and strength training in particular, we know that, you know, as you age, our levels of the hormones like the human growth hormone, testosterone that helps support muscle mass as we’re younger, those do decline. And so it becomes doubly important that as we age, we really focus on high moderate to high intensity strength training, and adequate protein to support our muscle growth. And the reason is, because that does two things. Number one, is it helps keep fat out of your muscle tissue. marbling is good in our steak, not in our muscle. So I think that’s a really, really, really well said, I thought about one night when I was like, Oh, that’s a good one. Yeah, so marbling is good in our state, but not in our muscle, we want our muscle to be muscle tissue, because the more marbling or the more fat that infiltrates our muscle tissue, the the less strong we are, right? And the less sensitive to insulin we are. And so the more muscle we have, the more insulin receptors we can have. And that’s essentially like having more. I’m gonna say it’s a door, but it’s not really, but having more doors open to let like the crowd come in. So if you think about like a big football stadium, right, and there’s a huge Husker football fan, we got it’s so funny because on has on Saturdays, the Husker football stadium itself is the second largest city in Nebraska. Oh my gosh, it’s so funny. And so it’s kind of like you have all those people out, and then they let what they open one door, right? But then what if they and it takes a long time for that glucose to come in, hangs out in the bloodstream? It’s not good for you, it’s inflammatory. So all those people are the insulin, okay, all you know, are the blood sugar, let’s call the blood sugar. And then all of the doors you know, the insulin is kind of the guard at the door, I was gonna
Dr. Mindy 37:44
say the insulin is probably the security guard that’s letting everybody in and out of the door. I love this.
Dr. Morgan Nolte 37:51
And then the door itself is called a glute four transporter. Okay, so that’s kind of what comes to the cell membrane and allows glucose, it’s like a tunnel, a tube slide is like the metaphor, the glucose is going to slide down into the cell once insulin opens up that door, okay, so having more muscle tissue is like having more guards. And people can move, the glucose can move into the cell, that people can move into the stadium faster and more efficiently. And you’re just, it’s going to be better because then you don’t have so much insulin in your blood. And insulin will then go into your brain and raising your body set weight and contributing decentral insulin resistance, which we can talk about, but like that’s, you know, Alzheimer’s disease is now being called type three diabetes. So there’s a very strong link there. So muscle tissue strength training, as it doesn’t take long. It’s like 20 minutes, 30 minutes, two to three times a week, it’ll be the best investment of your time, for your health, for your fitness for your joint pain. So we know that strong muscles really support healthy joints to unhealthy bones, from osteopenia or alone but low bone mass and osteoporosis prevention. We really want to aim for three times a week, especially for women focusing on hip exercises like the gluteal exercises to prevent that femoral neck fracture. If you don’t know what you’re doing there go to a personal trainer who does or a physical therapist, do chiropractors do like personalized fitness programs for people
Dr. Mindy 39:22
but everyone’s different? Yeah, absolutely. There are some. I know in our office, we’re building out a whole functional movement, rehab, piece two are all of our biohacking tools because of the lack of mobility that humans are, are partaking in. And the pandemic really put it into a whole nother level of and so we’ve really had to adapt. You know, I always say that, if you look at what the modern world has done to the human body, it’s you have to really make a clear A year effort to not become sick in this world because so many things just walking into your supermarket if you are not clear and intentional about what you’re buying, the food industry doesn’t care about what what what happens to your health, they care about what happens to your tastebuds the same thing. When we look at the pandemic, I really feel like it. The human body suffered structurally. And I know we suffered mentally as well. But even moving to zoom, everybody’s on Zoom sitting so much and that sedentary, we now need tools on how to help that. Let’s talk about magnesium. Seriously, this is probably the most important mineral we can get into our body on a daily basis. And as many of you know, I have been geeking out on minerals and understanding how it affects our fasting, how it affects our moods, our mental clarity, our sleep, our hormones. And what I’m discovering is that magnesium is the queen of all minerals, we have to start getting this into our body. Unfortunately, here’s the catch. Our soils are so depleted of minerals, and especially of magnesium. And if you combine that with eating processed foods that have been packed with chemicals that depletes our body of magnesium even more, and even if we’re eating healthy, and we are working out all the time sweating, or we’re fasting a lot, we’re getting even more magnesium depletion. So if there was one mineral, I want you all to focus on adding into your diet, it would be magnesium, it will have the best impact on not just your physical health, but your mental health. So if you’re finding yourself having a hard time focusing, if you are quick to react to stress, if your mind is foggy or your sleep is restless, I want you to try magnesium and adding it into your diet. And the product that I’m personally using that is just doing wonders for all those things for me. And my personal health journey is upgraded formulas, magnesium, it’s just straight magnesium, and it has all the active ingredients that you need to be able to get the magnesium into the cell. Now this is the crazy part is just because you take magnesium as a supplement doesn’t mean that the cells are receiving magnesium, which is why I love upgraded formulas products in general. But their magnesium is that go to that everyone tells me they notice a difference whether it is in their sleep or their mental focus. This is the go to mineral for really helping you feel your best. So what I also love about upgraded formulas is that they give you guys a discount. So today they’re offering our listeners 15% off if you use the code, reset or podcast, just go to upgraded formulas.com and use reset or podcast as your code and they will give you 15% off. And as always, I want to hear how it works for you. So please send me a message. And let me know how this magnesium has changed your life. And I know I know you guys are going to fall in love with not just magnesium, but all of upgraded formulas products because they have done something special here. And I love when you can take a supplement, take a mineral and feel a difference. And that’s what this magnesium has done for me and so many of our listeners enjoy. I also wonder what your opinion is on estrogens decline and its effect on insulin? Because I see a lot of women over 40 Tell me that I’m doing all the same things I’m doing. I’m doing everything I used to do. But I’m gaining weight or I’m not getting the same result. Do you see that too as women go through menopause?
Dr. Morgan Nolte 44:12
Yeah, so there’s a couple of different things regarding the estrogen. So as your estrogen declines, number one, your insulin resistance can go up. So estrogen is protective against insulin resistance, especially protective against belly fat. And so as the estrogen goes down, you will need to tighten up your lifestyle. Whether that’s in the nutrition, fasting, movement, sleep, a lot of times in women in their 40s it’s stress management to get the results that you want. So you’re gonna have to tighten things up. The other thing is from a gut health standpoint, your estrogen actually has a big impact on your estrogen Bolam I believe is what it’s called. And so what I can tolerate right now, in my 30s I understand that I might not tolerate certain foods as I continue to age and as the As the lining and the, the makeup of my gut microbiome changes as my estrogen declines. And so I think that’s another important thing is that your gut health can and does change as you age because of that decline in estrogen. And you may not tolerate like dairy or gluten or alcohol or caffeine. Caffeine, especially as you age, and again, we kind of touched on the adrenals a little bit and how those can kind of help produce some estrogen along with your adipose tissue as your ovaries kind of retire. And so, have you covered the pregnenolone steel? or what have you thought? touched on? I
Dr. Mindy 45:42
did in the menopause reset? I wrote, I wrote that out. You know, I think a really good question that I’ve noodled on this. So I always say, like, in my own mind is, is estrogen is declining, making us more insulin resistant? Is the goal to do everything you can to become insulin sensitive through food and fasting, or is the goal to maximize the little bit of estrogen you’re being given? Or do you need to work on both of those things? So I N Yeah, go ahead. No, no, I’m curious. Your opinion, because you get it’s like, which side of the coin Are you going. And in this conversation for the women over 40, I want you to understand that if you’ve gained weight, it’s not your fault. I think it’s I think, over 40 It’s like it slaps us across the face. And it’s like, all of a sudden, you’re like what I just ran into a friend the other day outside was outside running. And she was like, I’m really struggling with menopause, I can’t, can’t lose this weight. And I think we That’s why this conversation around estrogen is so important to understand that estrogens wild ride is going to make you more insulin resistant.
Dr. Morgan Nolte 46:59
Now, and I think there’s two things that I’ll touch on, I know that we could go deeper, especially practitioners that specialize in hormone and hormone replacement therapy could go even deeper. But in my opinion, that pregnenolone steel made a lot of sense to me, because your progesterone and your estrogen and your cortisol or your stress hormone all come from that same precursor. And if you’re not dialing in your stress, and all forms of stress, metabolic stress from like those processed and refined seed oils, and added sugar and too much caffeine, and alcohol, like that is a stress on your body, emotional stress, work, stress, relational, all of that is stressing your body out. And it’s forcing your body to produce more cortisol. And it’s not supporting the estrogen, the progesterone. And so if we can really reduce the stress and allow those adrenals to kind of function at a little bit of a higher capacity. I think that will help with that insulin resistance part. But then the second thing there is that we know that cortisol directly increases insulin. So from a stress standpoint, you know, the fight or flee response is wonderful, because it the purpose of that elevated cortisol is to raise our blood sugar so that we have energy for our muscles to use. But now our stressor is an email from the boss saying, hey, we need to talk. Or like my kids I have two young kids are going to be foreign to and I say like staying home with them is like getting 20 Or like 200 emails a day with a subject line that says emergency. Someone is dying. I love that said it’s just like all of these. Yeah, but actually what is happening is they just can’t get the lid off the marker. But then they think the world is ending. Yeah, and so but it raises your stress. But when we’re sitting here, as you kind of alluded to on the Zoom calls and meeting and just sedentary stress, your body still raises glucose, your body’s physiological response to stress is the same. It expects you to fight or flee. But when you sit, what happens is you don’t transport those glute four transporters that we talked about earlier. So insulin can transport those to the cell for that glucose to move in or movement and exercise. Yeah, and so that is really where the the Exercise and Movement comes into play as more insulin receptors and then more glute for transporters to get that glucose into the cell. So you know, not only if we’re not focusing on our stress management, are we kind of robbing our estrogen, estrogen and progesterone, but we’re, we’re kind of contributing to insulin resistance from elevated cortisol. Because if we’re just sitting there with all this stress and our blood sugars going up, we have to release more insulin to get that blood sugar to go into the cell. And that is why Your size is so good for your mental health. It’s a stress reliever your body wants to move, it wants to kind of work that stress out. So that’s a nice little tip, there is like a walk instead, instead of going to the fridge, like go outside, go for a walk. So that that was kind of the main point there on the estrogen. And why it’s important that we dial in our stress for both of those reasons to reduce cortisol so we can increase production of our sex hormones, and to reduce cortisol simply to reduce cortisol and reduce insulin.
Dr. Mindy 50:33
Yeah, I have a line in fast like a girl that says cortisol is the enemy of insulin. And I really think they, you know, cortisol goes up managing insulin, glucose very, very difficult. And I also agree that if you like, the worst thing you can do is have an argument or a stressful event and sit down. Yeah, that’s like the worst, because now cortisol is just going to saturate the tissues. But cortisol is actually meant to make us move. So it’s, it’s what drives us to run from the tiger. So to your point, if you get up and you move, you actually use that cortisol not letting it damage you. So that was such a brilliant point. I’m so happy you said that. Yeah, talk a little bit about the mental part of insulin resistance like we can, I think people are starting to hear that Alzheimer’s is type three diabetes, if you haven’t, I just want you to sit and really take that in. But I am also seeing anxiety, depression, brain fog, memory loss, these again, the pebbles to your point that are causing that are the root causes insulin resistance. So start with that.
Dr. Morgan Nolte 51:49
Oh, and this is a doozy. I’m going to kind of keep it superficial level here. Again, Ben Beckman and his book, why we get sick talks about this more. And then I really enjoyed the xx brain by Dr. Lisa Moscone as well. I thought she had some interesting points about brain health. So yeah, if you didn’t hear us, Alzheimer’s is now being called type three diabetes. There’s such a strong link, I cannot tell you how many patients I have with diabetes who also have dementia, you know, and like, that’s really how I got into this. I just kept noticing the pattern. Why do all of my patients have all the same things, there must be a single cause it’s like Auckland’s razor, you know, usually the simplest explanation is correct. And I can tell you that I want my health span to match my lifespan. And even more than that, I want my cognitive span to match my lifespan. Yep. I want to recognize my children, my grandchildren, my great grandchildren. I want to say,
Dr. Mindy 52:51
that seems like that seems like a pretty legit request.
Dr. Morgan Nolte 52:57
Yeah, I want I want to remember things, you know, because dementia is so sad. Because you lose someone before you lose someone, you lose their memories, and you lose the shared experiences. And you lose that connection before they actually pass away. And so I think that you shout out if you are taking care of someone with Alzheimer’s, if you’re in the medical profession, and you and you take care of people with dementia, it’s a hard, it’s a hard thing to do that. And I’ve been, I’ve treated so many people with dementia. And so I’m really passionate about this topic. Because if it robs you, and not only robs you, but a lot, it really robs your loved ones. So insulin resistance has really directly been linked to not just Alzheimer’s dementia, which is the most commonly diagnosed but also vascular, which is the Secondly, most common, so the second most commonly diagnosed form of dementia. And so traditionally, the research really focuses on these amyloid amyloid beta plaques and tangles in the brain that kind of like mess up the wiring and don’t allow those neurons to fire properly. And insulin actually has been linked to both of those. So elevated levels of insulin does increase those plaques. And then these tau proteins, so t au proteins in the brain are really what help keep our neurons structured properly, and elevated levels of insulin in the brain causes these proteins to kind of go haywire and increase the likelihood that your neurons will tangle and so that you’re gonna get these tangles and you’re gonna get these plaques. But here’s the scary thing is that they have found these plaques and tangles and people who had no dementia. And so we’ve been thinking all all along that oh, it’s these plaques and these tangles and they’re interfering with the firing Have the brain signals. But now it’s kind of like we’re questioning that, because there’s research coming out that people have those, but they never experienced dementia. And these are all, after someone dies, they’re doing brain autopsies to kind of see this stuff. Yeah. And so now there’s this kind of new paradigm of brain research focusing on metabolic health in the brain. And lo and behold, you know, your brain is several times more metabolically active than your muscle, your brain uses a lot of energy. And so it’s very sensitive to a lack of energy. And how many people eat is a high carbohydrate, high processed food diet eating many times a day. And essentially, what you’re doing is you’re loading your body with glucose all of the time, you’re raising your insulin all of the time, and the cells in your brain become resistant to that insulin. And so the glucose has a harder time getting into the brain cells. And even though there’s not a lack of nutrients, it’s it’s having a hard time, it’s like the guards are like I’m going on break, you know, if we’re going back to that, like sports arena analogy, maybe you used to have 20 guards on duty. And now, because you’re more insulin resistant, and you don’t, so instead of having 20, doors open, you have 10, and your brain is having a harder time getting the glucose into those neurons to fire. And that’s kind of the symptoms of brain fog, that fatigue. And so it’s so important to recognize that that your brain can become insulin resistant, just like your liver, just like your muscles, just like your fat cells. And so that’s kind of the progression of it is there’s less insulin sensitivity. So there’s less glucose uptake, and your brain senses a lack of nutrients, you get the symptoms of the brain fog, the fatigue, the fatigue, and to memory issues there. So there’s kind of there’s a paradigm there regarding how we used to look at Alzheimer’s research and then more of the metabolic standpoint. So and I think, what was that what
Dr. Mindy 57:06
do you think ketones? How do you think ketones play a part? Because if we I had a Instagram conversation, Instagram Live I did with Dr. Gundry. And you know, he’s got a new book out really talking about the the new look at ketones. And we talked about how the brain needs 50% glucose 50% ketones. So if if you’re never giving the brain ketones, you don’t get that healing effects. So do you think ketones can help this scenario?
Dr. Morgan Nolte 57:40
Yeah, and I think that there has been research on so people with epilepsy, for example, research with the ketogenic diet, and epilepsy or these neuro neurological things, there has been research that has shown a ketogenic diet improves their cognitive function. And so I’d be I’ll be interested to listen to that and to do more research. But that’s kind of the point there is, if you’re always giving your brain glucose, it’s just going to become insulin resistance, whereas we’re insulin resistant. Whereas if you also kind of restrict the carbohydrates a little bit more force it to use ketones. It’s a cleaner fuel for your brain. It doesn’t require that Verizon insulin. And so it’s going to, I’m guessing you’ve maybe done quite a bit of research into this. It makes you perform better. You have more Oh, yeah, it Oh, yeah. Focus, you have more energy. Like, I know that when I have to get something done, I fast. And I and it makes me so much more productive, because my brain fires so much faster. What’s your opinion on that? Yeah,
Dr. Mindy 58:46
I find I always call it limitless. It’s like the Bradley Cooper movie where a pill. Now you can like learn nine languages and predict the stock market. That legit is how I feel on ketones. And I would say part of not feeling my age right now is really because of I dip into those ketones. I was at a conference this weekend, and there was a neuro scan that was showing that you’re the age of your brain. And I was so proud because my brain they registered at the age of 30. And I’m like, yes, thank you. Awesome. But I say that to say it’s the lifestyle. It is not me. And I don’t say it to like, Oh, look at what I can do. I want to say it to look at what everybody can do when you get those lifestyle tools in place, and the brain is one of them. And to your point, I feel like people are just waking up to this type three diabetes is Alzheimer’s, but anytime you have a condition in the world that’s happening to everybody. We have to stop and say what else is in the world that’s happening? Everybody, we could have done the same thing with COVID. We could have said, Why is everybody falling prey to this, which eventually people said figure that out and said, Oh, they’re insulin resistant. That was a major piece of people who fell prey to COVID. So Alzheimer’s to me is the same thing. One out of three seniors are gonna die with Alzheimer’s. Okay, do we just accept that? Or do we say what is in our environment that is making everybody have this this condition and get this diagnosis?
Dr. Morgan Nolte 1:00:32
Right. Yeah. And I think it’s so important that women recognize Dr. Moscone talks about this in her book, she is seen she died, dissected so many brains, and she saw evidence of Alzheimer’s in 40s, and 50s. And that risk accelerates after menopause. So we know that estrogen is even good for our brain. And as that drops, like your risk of memory issues, and dementia goes up. And so if you have not already dialed in your lifestyle by the age of 4050, now is the time Yep. Because you can still do so much right now, to prevent the diabetes, dementia heart disease that we’ve been talking about this whole time. It is not about weight loss. And I think that is like the biggest message that we’ve got to get out there is like, get off those dang yo yo diets that don’t focus on health, you will lose weight as you get healthy. So I think if someone kind of listened to this podcast, oh, how can I lose weight, and it’s like, I hope that they have a much broader understanding now of like, it’s not about the weight loss. And as long as it’s about that for you, that’s probably not going to, you’re not going to find the most effective answers there. Because there’s a lot of ways to lose weight, there’s one way to lose weight and keep it off. And that’s to change your lifestyle for the better. And so I think that’s a really important message
Dr. Mindy 1:01:49
us so powerful. And you know what I would say that weight loss can be your motivating door in. And we’ve seen that in our reset Academy, like, this is what people come to a fasting lifestyle for, and I applaud that. But if that’s your only motivation, there will be a door out that will take you back to, you know, poor health. So let it be the motivator, but then discover a whole nother world of health that your brain and body can hit, and you will you’ll be blown away. I mean, you’ll literally be blown away. And I
Dr. Morgan Nolte 1:02:23
just want to tell you, it is never too early to start. I am 10 pounds lighter with a better body composition now than I was in high school. And I’ve had two children, you know, and so if you think, Oh, I’ve had kids, I can’t get my body back. Yes, you can. And you can get a better body than even before kids. So it really is never too young. And the sooner you make these changes, the greater the ripple effect you’ll have on your family. So my kids will now be net will now be healthier, my husband is healthier. And so as women, especially if you’re a woman listening recognize like you make the majority of health care decisions for your family. And so the healthier you can be mentally and physically the better you can care for everyone else in your life.
Dr. Mindy 1:03:05
Oh my gosh, mic drop that down was good. That was so good. I love it. So I could talk insulin resistance with you all day long. Like, you know, it’s there’s so many things to discuss on this topic that will hopefully elevate somebody’s vision of why they want to stay insulin sensitive. But I do I do want to honor your time. So let’s let’s do this. The third season of the recenter podcast, which we’re in is about gratitude. And so I’ve been asking everybody what it what gratitude practices they have, and it’s been so interesting, everybody has something totally different. So talk about your gratitude practices, and then talk about what something that you’re grateful for in this moment in 2022. Let’s stop. My feeling is let’s stop looking at all the things that are wrong and start looking at all the things that are right. So what is it in 2022 you’re grateful for?
Dr. Morgan Nolte 1:04:04
I love this so much. So, okay, I’ll start with my gratitude practice. And I’ll end on what I’m grateful for. I’m super big on mindset. I’m a big believer that in order to master our physical health, we have to master our mental and emotional health. I Ben Azadi says we have to exercise before we exercise Oh, well said I take that so seriously. And every morning, I really do try to get up and I write out specific things that I was grateful for within the last 24 hours. I don’t have a set number I just kind of go and what that does is it cues me in to think about more of those throughout the day. So a couple examples are lingering hugs, you know when my husband doesn’t want to let me go and he just wants to keep hugging or the wintertime. Outside of my kids. Daycare. I really like wind chimes for seeing a cardinal out the window or hearing the birds chirp or feeling the warmth of the sun on my face. So any of those really specific things that we can dial in. And like, if you can write it down, that’s great, because it helps you focus there. And then I also write down like daily affirmations. And so a couple of my favorite are, I choose to prioritize my emotional and physical health every day. And I choose to think and do things that feel good to me. It’s pretty hard to mess up your day. Like when that’s not your prioritize. Yeah. So my gratitude practice is really centered around like that daily journaling and specific reflections of like, you know, like how my daughter smiled, when we were in the shower together in the water heard her face, you know, or how my son laughs when I shoot him with my hairdryer. So different things like that, that are fun. And then what I’m most grateful for in 2022, there’s a lot like, obviously, like, I’m really big on gratitude, because it really focuses your attention towards your desires, and when you like, and it keeps them off of the off of the negativity. And just completely non productive. I’m big on like, I’m going to use my brain for productive energy productive thoughts. I’m not going to worry about anything unproductive. Oh, there’s so many things.
Dr. Mindy 1:06:14
I know. I love that. No, I mean, there. And it’s funny, because when we started this season, we were talking about what was it that we felt like the world really needed to hear. And at this was back in November of 2021. And at that time, gratitude really was I felt like the main focus. And now I feel like we’re getting more people that are like, starting to appreciate the little things in life. And it’s really you know, there’s energy the more collectively we come together and think thoughts of gratitude, the more we rise to a level of love, we change the whole energy of like, to your point, not just our family, not just our the people around us, but the world. And, and the goal to me right now is not for us to get down in the fear and the anger and the pointing fingers. The goal as a human race, is to elevate ourselves into love and joy and acceptance of all people, all conditions. And when we do that, we will shift the energy of the world right now. So all of your points were very, very valid. I love them. And you can you can never have too many things to be grateful for.
Dr. Morgan Nolte 1:07:27
Also, I’ll pin it down, though. So for people on Well, she didn’t answer that question. Here’s what I’m most grateful for in like q1 of 2022. The book asking it is given by Esther and Jerry Hicks, the book, Think and Grow Rich by Neal Pollack, Neapolitan pillars and symposium pelea. Yeah, those are really good mindset books. I don’t care if you want to make money, but if you want to get rich and your health rich and your relationships, really good, and then if that asking it is given as too woowoo for you, I am enough by Marissa Pierre is so good. So in our, in our Sibley community, we are focusing a lot on mindset recently. And so I am enough and then asking it is given are the two books I recommend most on that. And I’m really grateful because I’ve learned more about it. And I’ve learned how to control my thoughts. And I’ve learned how to have wonderful days, like almost every day, and it just feels good to feel good. And so I’m really grateful for that and how it’s impacted. You know, my relationship with my husband, my relationship with my kids like my business. It’s just been really cool. So I’m grateful that you’re having me on here to talk.
Dr. Mindy 1:08:32
Oh, grateful for you, Morgan. This has been great. Where can people find you? Yeah,
Dr. Morgan Nolte 1:08:37
so Oh, goodness, I tried to be all over the place. Instagram, Dr. Morgan Nulty. Trying some tic tock if anyone cares.
Dr. Mindy 1:08:46
It’s a whole different world.
Dr. Morgan Nolte 1:08:49
I really like YouTube. I’ve done a lot of in depth trainings on YouTube, a Dr. Morgan Hill team, my podcasts, which are episodes going to air pretty soon reshape your health, and then our website where people can learn more as zulily.com ZIV li.com and that kind of stands for live, which is live in Croatian in case anyone cares, and then low insulin lifestyle. So that’s what we’re all about.
Dr. Mindy 1:09:15
Thank you so much for joining me in today’s episode. I love bringing thoughtful discussions about all things health to you. If you enjoyed it, we’d love to know about it. So please leave us a review, share it with your friends and let me know what your biggest takeaway is.