Optimizing Metabolic Health

7 Ways to Lower Blood Pressure Naturally: Metabolic Health Series

High blood pressure is the #1 leading risk factor for early death and poor health worldwide…but if undiagnosed and untreated, it increases your risk of heart attack, stroke, kidney failure and more. In this episode, learn how to test and track your blood pressure, and about 7 natural ways to lower high blood pressure. In this episode: * Importance of blood pressure and how to know your numbers * 7 natural ways to lower blood pressure without medications * Actionable ideas to incorporate tips into your routine Please note: this podcast was originally released under a different brand name. As of September 16, 2025, the brand has been renamed. If you'd like to show your support with a one-time or monthly donation, please visit: ⁠https://ko-fi.com/metabolicphd [https://ko-fi.com/metabolicphd]. Additional resources: Previous episode, DASH Diet: https://www.youtube.com/watch?v=EB5uqRCDsQM&t=2082s [https://www.youtube.com/watch?v=EB5uqRCDsQM&t=2082s] Good sources of key nutrients: Potassium [https://www.myfooddata.com/articles/food-sources-of-potassium.php] Magnesium [https://www.myfooddata.com/articles/foods-high-in-magnesium.php] Direct links to previous tips mentioned in episode: Stress tips [https://www.youtube.com/watch?v=c_Tk9Y42aWI&t=1393s] Sleep tips [https://www.youtube.com/watch?v=c_Tk9Y42aWI&t=940s] Measuring blood pressure at home: How to: https://www.heart.org/en/health-topics/high-blood-pressure/understanding-blood-pressure-readings/monitoring-your-blood-pressure-at-home [https://www.heart.org/en/health-topics/high-blood-pressure/understanding-blood-pressure-readings/monitoring-your-blood-pressure-at-home] Example blood pressure measurement device: https://a.co/d/gheLkJk [https://a.co/d/gheLkJk] Resources to quit smoking: CDC Tobacco Campaign: https://www.cdc.gov/tobacco/campaign/tips/quit-smoking/ [https://www.cdc.gov/tobacco/campaign/tips/quit-smoking/] American Heart Association Healthy Living: https://www.heart.org/en/healthy-living/healthy-lifestyle/quit-smoking-tobacco/help-i-want-to-quit-smoking [https://www.heart.org/en/healthy-living/healthy-lifestyle/quit-smoking-tobacco/help-i-want-to-quit-smoking] Resources for alcohol: Free PDF Download (no email required): https://www.niaaa.nih.gov/sites/default/files/publications/NIAAA_RethinkingDrinking.pdf [https://www.niaaa.nih.gov/sites/default/files/publications/NIAAA_RethinkingDrinking.pdf] National Institutes of Health: https://www.niaaa.nih.gov/publications/brochures-and-fact-sheets/treatment-alcohol-problems-finding-and-getting-help [https://www.niaaa.nih.gov/publications/brochures-and-fact-sheets/treatment-alcohol-problems-finding-and-getting-help] and https://alcoholtreatment.niaaa.nih.gov/ [https://alcoholtreatment.niaaa.nih.gov/] Timestamps: (00:00:02) Importance of blood pressure (00:01:36) 7 actions to lower blood pressure naturally, without medications (00:06:29) Definitions and background: Blood pressure, readings, tracking (00:10:24) Healthy levels and hypertension (high blood pressure) (00:11:34) Coordinate with your doctor (00:13:08) Tip 1: Balance sodium and potassium (00:18:38) Tip 2: Move your body (00:20:57) Tip 3: Manage stress and prioritize sleep (00:25:06) Tip 4: Increase soluble fiber and reduce sugar intake (00:27:07) Tip 5: Lose weight if needed (00:28:02) Tips 6 and 7: Stop smoking and drinking alcohol (00:30:26) Closing ABOUT US: Welcome to Optimizing Metabolic Health! I'm Dr. Erin Glynn, PhD, and I've studied and researched metabolism, exercise physiology, weight management, and metabolic disease for over 20 years. My YouTube channel and podcast are here to provide credible, no-hype health and nutrition information to help people craft their own sustainable, healthy lifestyles for long-term health. We appreciate everyone here with the desire to learn and improve their health! If you find our content valuable, please subscribe and interact with us on your favorite social platform(s): Find us @metabolicPhD on: Instagram, X (Twitter), Facebook, and TikTok. Please also visit us on our website - www.metabolicphd.com [https://metabolicphd.com] - where you can learn more and find resources! See our website for important disclaimers regarding use of the information from the Optimizing Metabolic Health Podcast and our YouTube channel: metabolicphd.com/disclaimers [https://metabolicphd.com/disclaimers] and metabolicphd/terms-and-conditions [https://metabolicphd/terms-and-conditions] Links: Website: https://www.metabolicphd.com/ [https://www.metabolicphd.com/] Instagram: https://www.instagram.com/metabolicphd/ [https://www.instagram.com/metabolicphd/] Facebook: https://www.facebook.com/metabolicphd/ [https://www.facebook.com/metabolicphd/] LinkedIn: https://www.linkedin.com/company/nuchihealth/ [https://www.linkedin.com/company/nuchihealth/] X (Twitter): https://x.com/metabolicphd [https://x.com/metabolicphd] Apple Podcasts: https://podcasts.apple.com/us/podcast/the-nuchi-health-podcast/id1739038603 [https://podcasts.apple.com/us/podcast/the-nuchi-health-podcast/id1739038603] Spotify: https://open.spotify.com/show/7JewMLMmy3r3iragFe1aos [https://open.spotify.com/show/7JewMLMmy3r3iragFe1aos] #bloodpressure #health #diabetes #healthylifestyle #hypertension #highbloodpressure #hearthealth #heartdisease #cholesterol #bloodpressurecontrol #heart #wellness #healthyliving #bloodpressuremonitor #heartattack #stroke #bloodpressureproblems #obesity

How to Improve Cholesterol and Triglycerides - Practical Tips: Metabolic Health Series

In today's episode, I share seven simple changes you can start today to lower your risk of heart disease and improve your blood lipid profile - particularly triglycerides and HDL levels - two important metrics for metabolic health. Heart disease remains the leading cause of death globally, but small, research-backed steps can have a significant impact on your risk factors. Join us as we explore practical ways to improve your metabolic and heart health. In this episode: - Heart Disease, The Silent Killer: Why it's important to take action now—even if you feel healthy. - What are Blood Lipids?: Understand cholesterol, triglycerides, and their role in heart health. - The 7 Tips: Simple actions you can start implementing today to improve cholesterol and triglyceride levels. Please note: this podcast was originally released under a different brand name. As of September 16, 2025, the brand has been renamed. If you'd like to show your support with a one-time or monthly donation, please visit: ⁠https://ko-fi.com/metabolicphd. Additional resources: Resources to quit smoking: CDC Tobacco Campaign: https://www.cdc.gov/tobacco/campaign/tips/quit-smoking/ American Heart Association Healthy Living: https://www.heart.org/en/healthy-living/healthy-lifestyle/quit-smoking-tobacco/help-i-want-to-quit-smoking [https://www.heart.org/en/healthy-living/healthy-lifestyle/quit-smoking-tobacco/help-i-want-to-quit-smoking] Resources to reduce or stop drinking alcohol: Free PDF Download (no email required): https://www.niaaa.nih.gov/sites/default/files/publications/NIAAA_RethinkingDrinking.pdf [https://www.niaaa.nih.gov/sites/default/files/publications/NIAAA_RethinkingDrinking.pdf] National Institutes of Health: https://www.niaaa.nih.gov/publications/brochures-and-fact-sheets/treatment-alcohol-problems-finding-and-getting-help [https://www.niaaa.nih.gov/publications/brochures-and-fact-sheets/treatment-alcohol-problems-finding-and-getting-help] and https://alcoholtreatment.niaaa.nih.gov/ [https://alcoholtreatment.niaaa.nih.gov/] Learn more about different types of carbohydrates: Low Carb Diets Explained: Should You Be Eating Fewer Carbs? [https://www.youtube.com/watch?v=8KEtBAiQJNk&t=187s] Find your BMI (body mass index): https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm [https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm] Find your daily calorie needs: How to Calculate Your Daily Caloric Needs for Optimal Health [https://youtu.be/LSu2cnduh6M] Timestamps: (00:00:18) Introduction: Why heart health matters (00:02:43) Summary of 7 tips to improve cholesterol and triglycerides (00:06:29) Defining metabolic health and blood lipids: Triglycerides, LDL and HDL cholesterol (00:010:39) Take a deeper dive into the 7 tips for improving blood lipids (00:11:40) Importance of omega-3 fatty acids and consuming fatty fish (00:13:55) Swap simple carbs for complex carbs and slightly reduce intake (00:17:06) How to boost soluble fiber intake (00:18:14) Simple ways to hit weekly targets for aerobic exercise (00:20:57) Why reducing saturated fat intake is recommended despite the controversy (00:23:01) Avoid excess calories to lower triglycerides: maintain or lose weight (00:25:30) How smoking and alcohol affect blood lipids ABOUT US: Welcome to Optimizing Metabolic Health! I'm Dr. Erin Glynn, PhD, and I've studied and researched metabolism, exercise physiology, weight management, and metabolic disease for over 20 years. My YouTube channel and podcast are here to provide credible, no-hype health and nutrition information to help people craft their own sustainable, healthy lifestyles for long-term health. We appreciate everyone here with the desire to learn and improve their health! If you find our content valuable, please subscribe and interact with us on your favorite social platform(s): Find us @metabolicPhD on: Instagram, X (Twitter), Facebook, and TikTok. Please also visit us on our website - www.metabolicphd.com [https://metabolicphd.com] - where you can learn more and find resources! See our website for important disclaimers regarding use of the information from the Optimizing Metabolic Health Podcast and our YouTube channel: metabolicphd.com/disclaimers [https://metabolicphd.com/disclaimers] and metabolicphd/terms-and-conditions [https://metabolicphd/terms-and-conditions] Links: Website: https://www.metabolicphd.com/ [https://www.metabolicphd.com/] Instagram: https://www.instagram.com/metabolicphd/ [https://www.instagram.com/metabolicphd/] Facebook: https://www.facebook.com/metabolicphd/ [https://www.facebook.com/metabolicphd/] LinkedIn: https://www.linkedin.com/company/nuchihealth/ [https://www.linkedin.com/company/nuchihealth/] X (Twitter): https://x.com/metabolicphd [https://x.com/metabolicphd] Apple Podcasts: https://podcasts.apple.com/us/podcast/the-nuchi-health-podcast/id1739038603 [https://podcasts.apple.com/us/podcast/the-nuchi-health-podcast/id1739038603] Spotify: https://open.spotify.com/show/7JewMLMmy3r3iragFe1aos [https://open.spotify.com/show/7JewMLMmy3r3iragFe1aos] #Cholesterol #Triglycerides #Lowercholesterol #MetabolicHealth #HealthPodcast

How to Improve Blood Sugar Control - Practical Tips: Metabolic Health Series (Part 2)

In today's episode, we continue our deep dive into practical strategies for blood sugar control: tips you can start today for better metabolic health. From the benefits of breaking up sedentary time and tips for optimal sleep, to reducing stress and the best dietary supplements for glucose support, this episode is packed with science-backed, achievable actions. In this episode: Movement Breaks: Why muscle contraction matters for blood sugar. Sleep & Stress: Tips to optimize sleep and reduce stress for metabolic benefits. Supplements for Blood Sugar: Which ones to consider and why. Join us for this next step in our metabolic health series, and see how small changes can make a big impact on your health journey! Please note: this podcast was originally released under a different brand name. As of September 16, 2025, the brand has been renamed. If you'd like to show your support with a one-time or monthly donation, please visit: ⁠https://ko-fi.com/metabolicphd. Additional resources: Learn more about mulberry leaf extract: https://www.phynova.com/products/reducose/ [https://www.phynova.com/products/reducose/] Listen to this episode on the go! Apple Podcasts: https://podcasts.apple.com/us/podcast/how-to-improve-blood-sugar-control-practical-tips-metabolic/id1739038603?i=1000674813203 Spotify: https://open.spotify.com/episode/7dJX90WA0jNJtSLn08wheC?si=sg2fQ48uRZuwNXbxZBz1cw Timestamps: (00:00:18) Episode introduction (00:01:46) Summary of 4 tips to improve blood sugar control from episode 10 (00:05:46) Tips to improve blood sugar control: Movement (00:08:35) Exercise snacks: breaking up sedentary behavior with activity (00:10:02) Importance of movement in insulin resistance: PCOS, Type 2 diabetes, Cardiovascular Disease (00:12:52) Importance of better sleep (00:15:40) 10 tips to improve SLEEP HYGIENE (00:21:12) Importance of controlling stress (00:23:13) 8 tips to reduce STRESS (00:28:49) Dietary supplements for blood sugar control (00:34:08) Summary ABOUT US: Welcome to Optimizing Metabolic Health! I'm Dr. Erin Glynn, PhD, and I've studied and researched metabolism, exercise physiology, weight management, and metabolic disease for over 20 years. My YouTube channel and podcast are here to provide credible, no-hype health and nutrition information to help people craft their own sustainable, healthy lifestyles for long-term health. We appreciate everyone here with the desire to learn and improve their health! If you find our content valuable, please subscribe and interact with us on your favorite social platform(s): Find us @metabolicPhD on: Instagram, X (Twitter), Facebook, and TikTok. Please also visit us on our website - www.metabolicphd.com [https://metabolicphd.com] - where you can learn more and find resources! See our website for important disclaimers regarding use of the information from the Optimizing Metabolic Health Podcast and our YouTube channel: metabolicphd.com/disclaimers [https://metabolicphd.com/disclaimers] and metabolicphd/terms-and-conditions [https://metabolicphd/terms-and-conditions] Links: Website: https://www.metabolicphd.com/ [https://www.metabolicphd.com/] Instagram: https://www.instagram.com/metabolicphd/ [https://www.instagram.com/metabolicphd/] Facebook: https://www.facebook.com/metabolicphd/ [https://www.facebook.com/metabolicphd/] LinkedIn: https://www.linkedin.com/company/nuchihealth/ [https://www.linkedin.com/company/nuchihealth/] X (Twitter): https://x.com/metabolicphd [https://x.com/metabolicphd] Apple Podcasts: https://podcasts.apple.com/us/podcast/the-nuchi-health-podcast/id1739038603 [https://podcasts.apple.com/us/podcast/the-nuchi-health-podcast/id1739038603] Spotify: https://open.spotify.com/show/7JewMLMmy3r3iragFe1aos [https://open.spotify.com/show/7JewMLMmy3r3iragFe1aos] #BloodSugarControl #MetabolicHealth #InsulinResistance #FastingGlucose #HbA1c #HealthPodcast

How to Improve Blood Sugar Control: Metabolic Health Series

In this episode, dive into essential metabolic health concepts related to blood sugar control. We cover topics such as glycemic variability, insulin resistance, glycemia, diabetes, and key blood sugar measures like fasting glucose and HbA1c. Learn practical tips for improving your blood sugar control without spending money or relying on medications. In this episode: -Blood Sugar Control Concepts: Understanding glycemic variability, insulin resistance, and more -Key Metrics: Fasting glucose, HbA1c, and their significance -Practical Tips: Effective strategies to improve blood sugar control affordably Please note: this podcast was originally released under a different brand name. As of September 16, 2025, the brand has been renamed. Special thanks to @annabcalligraphy for this week's artwork, featuring the message: "Progress, not perfection". If you'd like to show your support with a one-time or monthly donation, please visit: ⁠https://ko-fi.com/metabolicphd. Additional resources: Search Terms for At-Home Test Kits: Look for at-home blood test kits that include testing for HbA1c, cholesterol panels, and other outcomes of interest. I have used Lets Get Checked with positive results but do not have a financial affiliation with this company. Watch previous episodes of the Optimizing Metabolic Health Podcast mentioned: https://www.youtube.com/playlist?list=PLJc0Lc-M4gGI53qcYKvUFoxkbP0XUuPxu [https://www.youtube.com/playlist?list=PLJc0Lc-M4gGI53qcYKvUFoxkbP0XUuPxu] Listen to this episode on the go! Apple Podcasts: https://podcasts.apple.com/us/podcast/the-nuchi-health-podcast/id1739038603 [https://podcasts.apple.com/us/podcast/the-nuchi-health-podcast/id1739038603] Spotify: https://open.spotify.com/show/7JewMLMmy3r3iragFe1aos [https://open.spotify.com/show/7JewMLMmy3r3iragFe1aos] Timestamps: (00:00:18) Episode introduction (00:02:00) Important medical information (00:02:26) Why care about blood sugar? (00:03:40) Definitions: Glucose, types of carbohydrates, glycemia, prediabetes, diabetes, insulin resistance, fasting plasma glucose, and HbA1c (00:08:42) At-home test kits (00:09:59) Healthy, prediabetes, and diabetes blood test measures by FPG and HbA1c (00:11:04) Hemoglobin A1c explanation (00:12:10) Why glucose can be normal while you become insulin resistant (00:13:30) Tips to improve blood sugar control (00:17:02) Glycemic variability (00:22:28) Meal sequencing (when to consume carbohydrates in a meal) (00:25:21) Second meal effect (00:26:58) Circadian rhythm effects on metabolism: eat in fewer hours, stop eating before bed (00:28:35) Closing ABOUT US: ABOUT US: Welcome to Optimizing Metabolic Health! I'm Dr. Erin Glynn, PhD, and I've studied and researched metabolism, exercise physiology, weight management, and metabolic disease for over 20 years. My YouTube channel and podcast are here to provide credible, no-hype health and nutrition information to help people craft their own sustainable, healthy lifestyles for long-term health. We appreciate everyone here with the desire to learn and improve their health! If you find our content valuable, please subscribe and interact with us on your favorite social platform(s): Find us @metabolicPhD on: Instagram, X (Twitter), Facebook, and TikTok. Please also visit us on our website - www.metabolicphd.com [https://metabolicphd.com] - where you can learn more and find resources! See our website for important disclaimers regarding use of the information from the Optimizing Metabolic Health Podcast and our YouTube channel: metabolicphd.com/disclaimers [https://metabolicphd.com/disclaimers] and metabolicphd/terms-and-conditions [https://metabolicphd/terms-and-conditions] Links: Website: https://www.metabolicphd.com/ [https://www.metabolicphd.com/] Instagram: https://www.instagram.com/metabolicphd/ [https://www.instagram.com/metabolicphd/] Facebook: https://www.facebook.com/metabolicphd/ [https://www.facebook.com/metabolicphd/] LinkedIn: https://www.linkedin.com/company/nuchihealth/ [https://www.linkedin.com/company/nuchihealth/] X (Twitter): https://x.com/metabolicphd [https://x.com/metabolicphd] Apple Podcasts: https://podcasts.apple.com/us/podcast/the-nuchi-health-podcast/id1739038603 [https://podcasts.apple.com/us/podcast/the-nuchi-health-podcast/id1739038603] Spotify: https://open.spotify.com/show/7JewMLMmy3r3iragFe1aos [https://open.spotify.com/show/7JewMLMmy3r3iragFe1aos] #BloodSugarControl #GlycemicVariability #InsulinResistance #FastingGlucose #HbA1c #HealthPodcast #MetabolicHealth

Essential Tools for Better Metabolic Health: Series Intro

Did you know that less than 10% of Americans are classified as "metabolically healthy"? In this episode, learn what metabolic health means and discover actionable steps you can take today to improve your numbers. We'll cover essential areas of metabolic health including blood sugar, cholesterol, triglycerides, blood pressure, and body fat—focusing on easy-to-implement lifestyle changes that make a significant impact. In this episode: - Understanding Metabolic Health: Key metrics and their importance - Improving Core Areas: Blood sugar, cholesterol, triglycerides, blood pressure, and body fat - Lifestyle Changes: Practical tips for effective and sustainable improvements Please note: this podcast was originally released under a different brand name. As of September 16, 2025, the brand has been renamed. Special thanks to @annabcalligraphy for this week's artwork, featuring the message: "Progress, not perfection". If you'd like to show your support with a one-time or monthly donation, please visit: ⁠https://ko-fi.com/metabolicphd. Additional resources: Watch previous episodes of the Optimizing Metabolic Health Podcast mentioned: https://www.youtube.com/playlist?list=PLJc0Lc-M4gGI53qcYKvUFoxkbP0XUuPxu Resources to quit smoking: https://www.cdc.gov/tobacco/campaign/tips/quit-smoking/ [https://www.cdc.gov/tobacco/campaign/tips/quit-smoking/] https://www.heart.org/en/healthy-living/healthy-lifestyle/quit-smoking-tobacco/help-i-want-to-quit-smoking [https://www.heart.org/en/healthy-living/healthy-lifestyle/quit-smoking-tobacco/help-i-want-to-quit-smoking] Timestamps: (00:00:18) Episode introduction: metabolic health (00:01:55 Optimal levels of blood glucose, lipids, body fat and blood pressure (00:05:15) National metabolic health statistics (00:08:05) 7 Metabolic health tips to start today (00:14:31) Summary of tips, closing ABOUT US: Welcome to Optimizing Metabolic Health! I'm Dr. Erin Glynn, PhD, and I've studied and researched metabolism, exercise physiology, weight management, and metabolic disease for over 20 years. My YouTube channel and podcast are here to provide credible, no-hype health and nutrition information to help people craft their own sustainable, healthy lifestyles for long-term health. We appreciate everyone here with the desire to learn and improve their health! If you find our content valuable, please subscribe and interact with us on your favorite social platform(s): Find us @metabolicPhD on: Instagram, X (Twitter), Facebook, and TikTok. Please also visit us on our website - www.metabolicphd.com [https://metabolicphd.com] - where you can learn more and find resources! See our website for important disclaimers regarding use of the information from the Optimizing Metabolic Health Podcast and our YouTube channel: metabolicphd.com/disclaimers [https://metabolicphd.com/disclaimers] and metabolicphd/terms-and-conditions [https://metabolicphd/terms-and-conditions] Links: Website: https://www.metabolicphd.com/ [https://www.metabolicphd.com/] Instagram: https://www.instagram.com/metabolicphd/ [https://www.instagram.com/metabolicphd/] Facebook: https://www.facebook.com/metabolicphd/ [https://www.facebook.com/metabolicphd/] LinkedIn: https://www.linkedin.com/company/nuchihealth/ [https://www.linkedin.com/company/nuchihealth/] X (Twitter): https://x.com/metabolicphd [https://x.com/metabolicphd] Apple Podcasts: https://podcasts.apple.com/us/podcast/the-nuchi-health-podcast/id1739038603 [https://podcasts.apple.com/us/podcast/the-nuchi-health-podcast/id1739038603] Spotify: https://open.spotify.com/show/7JewMLMmy3r3iragFe1aos [https://open.spotify.com/show/7JewMLMmy3r3iragFe1aos] #MetabolicHealth #BloodSugar #Cholesterol #HealthPodcast