The wellness world wants you to micromanage your blood sugar, chasing perfect stability. Influencers are treating every single glucose spike as an enemy, but is this the new frontier of preventative health, or an obsession that's creating anxiety around every single bite of food? Today, we find out what the signs actually says. Let's dive in. And welcome back, everybody, to the Building Lifelong Aptities Podcast. Thanks so much for stopping by. I really appreciate it. If we haven't had the chance to meet yet, my name is Jordan Rannke. I'm a dual board certified physician in family and sports medicine. And the goal of this podcast is to keep you active and healthy for life through actionable evidence informal education. So let's dive into it here. So, today we're talking all about blood sugars. Glucose spikes, things we see a lot on social media, right? So, this has really gotten more mainstream, right? So, there's kind of been an explosion of popularity of something called continuous glucose monitors or CGMs. So, previously, these were things that just came out and were only used on patients who had diabetes. Specifically, it was like type 1 diabetes. What these do is they are amazing. So, you hook them up to like your back of your arm. And you can get either a meter or a phone. You can get what your blood glucose is all the time. So you're seeing constant readings, and it's a wonderful, wonderful gift for people with type 1 diabetes to make sure we weren't going too low, having hypoglycemia, going too high. Really, really cool. But as most things, we start off with a very small purpose and use case for it, and then it expands into the general public. And so we have lots of people now. Who are using this for just general wellness, right? So people who are athletes, biohackers, and just even health-conscious people are using these. These CGMs and kind of going and looking at their own health. So it's kind of interesting there. And so it's definitely been a paradigm shift, right? So it's kind of this democratization of metabolic data and blood sugars. It's really, really cool. And so it's been awesome. And so, but the one problem we have, though, is for the first time, we have healthy people looking at this, and they can get a really granular look, a real-time look at their internal blood sugars, right? The response to food, exercise, stress, sleep, all those things. And it makes a previously invisible biologic process visible 24/7, right? You can look at it all the time. And the core question I come to look at here is We now have unprecedented data, right? Like in a world today, like data is not our issue. We have a lot of it. We have all this data, but a lack of consensus on what these numbers actually mean for healthy people, right? So, these users see numbers, they rise after a meal, and they ask the question: Is this spike harmful for me? Right? Is it harming me? Is it bad for me? That's a big thing. And there's kind of two main camps on this, right? There is a lot of the biohacking community, low-carbon community saying that every spike is a micro event and it's leading to damage, accelerating aging, or causing inflammation. And the goal is to keep that blood sugar curve as flat as humanly possible. If I step back, Typical response, we'll talk about in a second, but usually you have a little spike and then back down. They say any sort of spike or going up is probably bad for you. But then we have the traditional medical model, you know, people in the Evidence-based world, they say, like, well, your post-meal glucose increases. Like, when it increases, that's normal. It's a normal physiological response. And if you aren't hitting any of the traditional metrics, like hemolymin A1C or glucose tolerance test. Or a fasting glucose at a certain level, then they say you're fine. And they say, you know, unless you have a diagnosed metabolic condition, don't worry about it. So we kind of have these two conflicting camps where, like, everything is abnormal, and they say, hey, you don't worry about it all. And so today, we're kind of talking about how do you make sense of that, right? So it kind of Conflicts though. So, what it does do, and one thing I do see, is it kind of creates this, I guess you can call it glucorexia, where you're afraid, you're obsessed with your glucose monitor, right? You need to watch every single thing, it's every little spike. Gets you worried, right? You have all this information, and then you're just like, oh my gosh, analysis, paralysis. Like, what do I do with all this information? That's a thing that we see. And so today I really want to cut through the noise, kind of provide hopefully a balanced and evidence-based approach. Of what's going on and kind of separate the science versus the hype, hopefully debunking crazy claims that are alarmist and that all spikes are bad, but also understanding that why these people aren't crazy for thinking there may be something behind it. And so Once again, where I sit is kind of in the middle, and that's where I live comfortably. But we're going to talk all about that. And so, yeah, let's dive into that specifically. So, first Let's talk about glucose, right? Glucose 101. Glucose or blood sugar, it's the primary energy source for almost every cell in the body, right? From brain neurons to muscle fibers, like glucose is everywhere. Like, you cannot live without glucose. Even if you don't take in carbohydrates, you eventually turn that your fat or whatever, your protein you eat into glucose because your body's like, hey, I need this. You can live on ketones. That's a whole nother discussion. We'll talk about the ketogenic diet someday. But a lot of that is going into uni glucose, like you just need glucose. So it's there. So it is a big fuel source, right? And you get it, we think about traditionally from carbohydrates. Though, so that's kind of the easiest way to explain. Um, carbohydrates are essentially broken down into glucose. We have complex and simple carbohydrates, or complex ones, or the way I think about it is they're kind of More expansive. They're more interlaced. There's a couple of different simple sugars mixed in together. We kind of have simple sugars, which build upon and make these more complex ones. Complex ones are things like bread, pasta, rice, potatoes. Whereas we have like simple sugars, which are things, the sugar we find like in fruit. Uh, like literally just table sugar or like honey, stuff like that. And so, the takeaway, though, is that glucose is not a bad molecule, right? People like to say it's terrible, it's essential for life, it's very important. The important conversation, though, is about The quantity and timing, and can your body handle the load? So, like most things, the dose is the poison, really. And going hand in hand with glucose, we have insulin, right? People hear about insulin all the time. Insulin is a hormone-released. By the pancreas of your body in response to rising blood glucose after a meal. So essentially, it functions like a key that unlocks your cells, whether it's the muscle cells or liver, whatever, allowing glucose to move from the bloodstream into the cells for energy. And yeah, so that's a big thing. In when you have diabetes, this is altered. Your glucose, your insulin response is messed up. So essentially, you don't either produce as your insulin is not as sensitive, meaning the Amount of insulin that used to work for you no longer works for you, meaning you have to have more and more and more insulin, or eventually get to the point where it's like essentially not working at all. Or you can have type 1 diabetes where you don't make insulin, you need exogenous insulin. This is a dynamic process, right? So you eat carbohydrates, your blood glucose starts to rise. Then the pancreas releases insulin. Insulin then helps shuttle that glucose into your cells. As a result, blood glucose levels fall back down to baseline. And so. The rise in fall is a sign of a healthy, functioning metabolic system, right? Not necessarily every single spike is pathologic, meaning it's bad for you. And so you can have these normal rises. That's like the normal physiology. And the million-dollar question is: how do we define a spike, right? So a spike is simply like the visual representation on the graph of a rise and fall of glucose after a meal, right? The scientific term is post-praanial glycemic excursion. So you might see that in literature. And the curve has three distinct phases, right? The rise, the peak, and the fall, and then return back down to the baseline. And it's understand this, this is really important to understand that this is a process, right? This is normal. This is not pathology. Like, this is a normal response, right? The goal isn't a flat line. But hopefully, I'll explain more: a gentle rolling hill that returns baseline efficiently. And so, when you plot things on a CGM, you see numbers, but if you plot them, you kind of have this number where you're at this baseline, and then you eat something, and then your sugar goes up, and then it goes back down. We're really going to look at how high we go and how long it's high for, which are really, really important things. But that's the general pattern. You kind of go cyclical. When you eat things, you go up a little bit. And so, I do want to talk into why, like the why of your spike, why it happens, and kind of your body's response thing, right? So. First, let's talk about a healthy pancreas doesn't just release insulin in one big wave, right? It uses a sophisticated kind of two-phase response. So, this is kind of getting some nuance, but it's important. So, first phase one is the rapid release, right? So, within minutes of starting a meal, the pancreas unloads pre-stored insulin in a burst of insulin, saying, Hey, we know it's coming, let's get it ready. This acts Preemptively to tell liver to stop producing its own sugar and prepare your muscles to start absorbing in the incoming glucose, saying, Hey, we know something's coming, let's get going. And a blunted or delayed first phase response is a primary reason for high post-meal spikes. And it's one of the early signs of developing insulin resistance. So, like, when you don't have this robust, hey, we're ready for it, let's get ready for it, that can be an early sign of potential insulin resistance. And then after phase one, we have phase two, which is a sustained release. And after that initial burst, the pancreas begins making and releasing new insulin at a slower sustained rate to handle the rest of her meal. So we kind of have these two ones. And then, on top of that, we also have something called the encretin effect. So, you might have heard me talk about encretins. These are things common today. We talk about GLP1s or GIPs. Those are encretin molecules, right? They work with Blood sugars and our gut and all that stuff. But when food enters your gut normally, it releases hormones that are incretins, like GLP1. So glucagon-like peptide one, the one in all the medications, stomach glutide we talk about. That gets released. So that's natural. That's how we found this out. Like, so that is where it comes from. These hormones then travel to the pancreas and act as an early warning, telling it to ramp up insulin production even before blood sugars get too high. And this explains why some of our tips I'll kind of talk about in the future work so well in terms of ordering how you eat. So, if you eat something that doesn't have a ton of carbs necessarily, it can still stimulate your incretant response to then get ready for a glucose load later. And so we have this first and second response and the syncretant effect. So, there's the long story short, there's a lot of stuff going on. I'm not going to pretend to be an expert by any means. There are people who dedicate their life to this, but it's really fascinating. But it's very, very complicated and much more nuanced than people want to let you have. Next, I do want to talk about variability and why one person's spike isn't necessarily everyone's spike. So, the big cool thing about CGMs is people hook themselves up, they eat food, and they say, wow, I didn't expect to respond to this. And someone might have a robust response to oatmeal. Versus someone else, it might be completely fine for them. And so there's lots of different things that go on there. And it's just another reminder that, like, everyone is so unique. And studies are wonderful and fantastic, but studies represent a lot of people who aren't necessarily you. And so your data may be different and kind of have that understanding. And on top of that, we know that the composition and metabolic activity of our gut microbiome also plays a role in this, right? And how we can digest and absorb carbs. The specific bacteria in your gut can change how much energy is extracted from a food, potentially. And this can explain why two healthy people can eat the exact same meal, have vastly different glucose curves. So it's not about the food, but about the unique microbial ecosystem processing it. And so. I think this is something people in the low-carb world do really well. People who are advocating CGMs, they say, get it for yourself so you know, right? Like, if you're just eating oatmeal every day and you're spiking up enormous, that might be a good understanding. Like, hey, maybe this isn't the food for me. I really like that freedom. Like from a CGM perspective, we'll talk later. I think that's very, very helpful potentially. All the other things worrying about every little spike may not be there, but this is one thing that could be very cool. And it's also why I want to mention there's so much variability. And so, I did want to talk about the numbers real quick, though. So, like, a lot of people talk about the numbers: 140 or 180 milligrams per deciliter. Like, this is it. I'm going to talk about where these numbers kind of come from. And so, you will hear these like 140 or 180 milligrams per deciliter. These are kind of like the. Area in this zone where people say, ah, that's what I'd constitute a spike. Once again, there is no definition for what a glucose spike is. Like there's not one out there, not one universal one, but this is what people generally talk about. Derived from clinical research, but mostly for diagnosing and managing prediabetes and diabetes. So that's kind of where it came from. And so, first, that 140 milligram per deciliter threshold, some say this is kind of a warning sign, like an early warning sign. In clinical setting, A blood sugar around that 140 two hours after glucose challenge test is primarily a marker for prediabetes. So, if you do a glucose tolerance test, which is usually you drink a very, very sugary beverage and see how you respond over, you know. One hour, two hours, and whatnot, and see where you're going there. In the data, 140 was saying, hey, if you're wet 140 after two hours, that is kind of an issue. Use you prediabetes. We're worried about that. But for healthy people, frequently spiking above 140 and staying there for a prolonged period can also be an early indicator that your body's glucose clearing system isn't working as well and it might be becoming more insulin resistant. And yeah, could be an issue there. So that's. That's an issue we talk about, 140. That's where they came that number from. Once again, in healthy people, like, is a little 140 and back down an issue? Spoiler, we don't know. But that's the idea for why people say, hey, I wear around 140. And there's also that 180 threshold, right? And this is also often cited as a more significant threshold, which I think is very fair. Obviously, it's higher, so probably going to be more problematic. But we have biomarkers that have gone out there from the kidneys. They kind of have more. Essentially, what it's called is it's a 15AG. Essentially, it's a biomarker, and the kidneys only start flushing this out. When blood glucose exceeds approximately 180 milligrams per deciliter. And so, therefore, low levels of 15Ag directly indicate how much time a person spends spiking above this critical threshold. And then from that, you can kind of understand: hey, how much time are they spending above there? But even in people without diabetes, lower levels of 1,5 AG are strongly associated with an increased risk of cardiovascular disease. And so. It's worth mentioning once again. This is a very nerdy point, but like a, we can use some metrics to see that, hey, once we hit above 180, we start seeing issues with these biomarkers indicating potential longer-term issues down the line. So that's why they say 140, 180 kind of the thing. But it's also really important to understand how these clinical numbers were established. A lot of them were mostly based on oral glucose tolerance tests, like I mentioned before. It's an artificial stress test, drinking about 75 grams of pure glucose on an empty stomach. It's designed to provoke the maximum possible spike in the It's very, very different from a real world mixed meal, right? So you eat fat, fiber, protein, all this stuff. It results in a much slower, sometimes smaller spike. You definitely can't compare. A CGM reading of a mixed meal and using OGTT diagnostic thresholds. So it's very, very different. And a lot of times, the data that we have is from these glucose tolerance tests. I'm very excited that in the future, we'll have a lot more data. But currently, it's hard to extrapolate that previous stuff on the sugar load test versus what we see now. But that's where we're going. But I do want to talk about How we could actually have damage from this, right? So there's definitely mechanisms for long-term damage. And this is where people see this and they understand: hey, there's mechanistic plausibility here. This is why we should be concerned. And this is kind of the main argument there. So, first, oxidative stress and inflammation, right? So, excessive glucose can lead to a surplus of something called free radicals, and it can lead to inflammatory markers. So, free radicals, typically not a good thing, right? So, we want Usually, our antioxidants kind of eliminate free radicals, but free radicals can cause damage, can lead to cellular damage, all these bunch of different things that can happen. Usually, not good. Also, excess glucose can lead to higher inflammatory markers, which we know inflammation is also not good. They've also found that repeated large glucose spikes may impact the flexibility and function of the delicate lining of our blood vessels called the endothelium. And as we know, if you've listened before, endothelial dysfunction or damage is a key player in cardiovascular disease. So that's why people care about that. We also think about glycation. So, high glucose can lead to something called glycation, which essentially. It leads extra sugar on everything. I kind of think of it, some people describe it as like low temperature, quote unquote, cooking your body's tissue, contributing to stiffening the blood vessels, skin wrinkling, all that stuff. I think of it as like you just add on sugar to really, really small things, whether it's your blood vessels or your small nerves. You think about diabetic neuropathy, nephropathy, retinopathy, all the things that these small little blood vessels that can happen to it. So. That's where we can see a lot of things. We have these N-glycated end products. And so, yeah, lots of sugar over time can lead to these problems. And obviously, those are all bad things, right? Inflammation. Endothelial dysfunction, and you know, glycation, all not great things. We know, we all know those things are problematic, like we know them. So, the question is, though. Do normal spikes lead to these things? That's really the million-dollar question we don't have an answer to. But once again, this is understanding, this is where people get this from. Understand, hey, I want to avoid these big spikes because we know that. Big spikes that we've seen in other studies can lead to these issues. So they're saying, hey, I want to be safe. I want to avoid those. I'm going to stay kind of in this, you know, about as flat as I can for my blood sugar. So that's where that's coming from. And so, I just want to get that out there. So, I do want to kind of give a practical toolkit, though. So, things we can do, if you say, Hey, I'm worried about this, Jordan, I've heard from other places that, like, I cannot have blood sugar spikes. I'm very worried about that. What do I do? Well, I'm going to walk through some practical things we can think about. So, The first thing is, these are tools, not commandments. Like, you don't have to focus on perfection or every single thing, or honestly, like, you could probably live a healthy life never worrying about any of these things. That's another thing I'll talk about. But if you're saying, hey, this is something I want to worry about, then okay, let's go from there. So, the first thing is, we can do something called clothing your carbs, which sounds weird, but eating your carbs by themselves often leads to a faster and higher glucose spike. The solution is to pair your carbs with other things like fat, protein, and fiber to slow down absorption. Each of those things kind of take a little bit longer to absorb and then also blunt our sugar spike. So it's something to think about. One thing to mention, though, is if you're saying, hey, I need to eat fat with every single time I eat carbohydrates, adding healthy fats is excellent and it's wonderful, great for glucose control. But remember that. They're also super calorically dense. So, if you're eating lots and lots of fat, you still have to be conscious of your total energy intake, right? If you're just like, oh, I need to eat all these carbs, and then usually you're going to eat just carbs, but then you're all, I need to add more fat now instead. You may be adding a lot more calories as well, and that can lead to weight gain, all those other things. And so, it's once again, there's no such thing as a free lunch, but just something to consider. But you can clothe your carbs so you're not eating just straight carbs by themselves. Another thing you can do is you can alter your meal order, right? So the sequence what you eat can have an impact on things. If you eat your vegetables and protein first, Before you eat your starches and your sugars, that leads to decreased insulin response and decreased blood sugar potentially. I shouldn't say insulin response. What I mean by that is just decreased blood sugar because we've already had that incretant effect, right? So the Food's already gone into the stomach and released the incretants and kind of giving you that little pre-dose of insulin ready for that to knock down the blood sugar. So that's something you can very well do. And just say, hey, if I have Some rice at the end, eat your protein first and your fats first, and then eat that at the end. That may be something you can do. Another thing you can do is you can take a short walk after you eat. So, you know, I've seen Data looking at anywhere as short as like five minutes, you know, up to 20 minutes, something like that, initiated within about an hour after finishing your meal can be effective for Decreasing blood sugar. Essentially, what you're doing is using your muscles as a glucose sponge. Your muscles do a great job of picking up glucose so they can actually. Take in glucose from the bloodstream without insulin. So it's an insulin-independent pathway. So if you start using your muscles with exercise or walking, you can just bring blood sugar right into the muscles without insulin. So that can be helpful. And also, another thing you can think about is using vinegar. So, the acetic acid in vinegar can help blunt the glucose response. Some people talk about apple cider vinegar or whatnot. You can also use vinaigrette-based dressings on a meal that may be effective as well for you, obviously. You're not going to put that on everything. Vinaigrette only goes so well with certain things, but another thing you can try if you're worried about it. And then, also, if you're really into this and you're saying, Hey, I really like food like rice, potatoes, pasta. I'm going to keep eating those, no problem. But you can do something and actually kind of create a resistance starch, which is what we're talking about. So, what you can do is you can cook and then cool them. So, if you cook and cool things like The starchy foods. Like I said, rice, potatoes, pasta, the cooking process actually changes the starch's structure, making it act more like fiber, leading to a much smaller glucose spice when you eat it the next day. So the food can be reheated and the benefits still remain. So you can say, hey, You prep it, put it in the fridge, bring it out later, and it kind of blunts that sugar response. Kind of interesting, kind of like a hack. If you're like, hey, I need to eat this, this is like part of my culture. I'm going to do this, but you have issues with blood sugar. This is a way we can kind of potentially work around that or add this to any other tricks. And so. You can use any or all these tricks, or none of these tricks, as I mentioned. You can do what you want, but these are all things you can do. If you're saying, hey, I want to continue to eat a mixed diet, I want to, you know, eat. A balanced diet and multiple things. I am worried about this. Well, these are things we can kind of try and see if it helps us at all. You know, another strategy is just like eliminate carbohydrates. Like, you're probably going to have a lot lower spikes if you do that. But that comes with a whole different thing as well, whether that's your preferred dietary pattern. If you have other conditions that would not benefit from that, there's just a bunch of reasons why, for a lot of people, that's probably not the case or why they don't want to. And so, all things that you can do, no issues there. And so, those are just tips and things to think about. But, I do want to kind of wrap it up and just give my take-home thoughts here. And so This is not an anti-CGM message. Like, I'm not trying to do that saying, like, oh, CGM the dome, because I do see that a lot. I see a lot of people saying, like, Oh, it's dumb. Like, you don't need that. Like, blood sugar spikes don't matter. And it's like, do we know that? But on the other end, people saying that every spike is the most important thing in the world. The other question is: do we know that too? And so. Or probably somewhere in between. But it's really cool to think about this technology that we have. I mean, considering where they were to where they are now, yeah, they're still decently expensive to get, but you can get them. Prescribed or if you're you know have actual qualifications, meaning if you're you know, right now, it's if you're diabetic on insulin, you automatically pretty much qualify for that. Um, but there's other ones you can get a prescription for it and just pay out of pocket, so that can be something you can do as well. But yeah, I just really want to provide context so we can understand where the data is coming from and how we're looking at it without people falling into anxiety saying, oh my gosh, I can't worry about every single spike because we just don't know that's true yet. And so. Ultimately, this is a personal risk calculation, right? So, how you act on CGM data is a personal decision, right? So, the zero-strike approach or zero-spike approach is essentially. It's achievable, meaning, hey, you're keeping pretty much really, really flat all day, but it's going to be very restrictive in your dietary pattern, right? So very low carb, higher in protein, fat, most likely higher in fat, and definitely has its own trade-offs, right? And then we also, if you're saying, hey, That doesn't sound like I can do that. You can also think of the spike smoothing approach, right? Whereas you have a more moderate, flexible approach, eating what you want to eat, but you can kind of use these other tools that we talked about, trying to blunt the sharpest peaks without necessarily eliminating food groups, and that can be helpful. And so. It can be helpful to have this. This can absolutely be helpful. So, for some people, it was eye-opening. They say, Oh my gosh, I used to eat this, and my blood sugar spiked, and that's wonderful. And for me, like, That's great. I love that. Do I use this? No. Am I interested in sometime using it? Yeah, probably. It'd be cool to do it. I just haven't gotten around to it yet because I haven't felt like it's the most important thing in the world for me personally. I respect anybody who said, Hey, I've tried this. It's changed how I eat. Like, I'd love to hear your experiences. If you've done this and you say this changed everything, let me know. Drop a comment below. I do want to mention though, like CGMs are definitely not necessary for most people to use at all. Like, you can live a long, healthy life and never use this. That's totally fine. You know, cost is a factor, right? And it's not free, right? So you have that, and you have to risk: like, well, do I need this? Will it make my health exponentially better? I don't have a good answer to that. So it's definitely a factor. And yeah. I also think if you're going to use these, a short-term experiment is probably the way to go. I think continuous forever using that is probably not a great idea. I think you'll get worked up on that, right? If you see all of a sudden you're beeping, oh gosh, like I'm. Up to 120, like 125. What's oh no, that's that's awful. I think living that life is probably not beneficial, but using it for you know a couple of weeks, a couple of months, something like that to see when you eat food, what happens, I think that'd be very intriguing. And if you're like, hey, I learned that when I ate pizza. I spike like crazy. And you have to learn, you have to understand: like, hey, do I want to do that? Question is like, do you want to eliminate that? Once again, information in your hands is always good to know. You can definitely, you don't have to have this. You know, if you're already eating a health-promoting diet with plenty of fiber, healthy fats, protein, you're focusing on mixed meals and not consuming large, frequent loads of sugar, you're probably doing just fine. Like, once again, all the time. I talk about a healthy, health-promoting diet. Like, that's the biggest thing. What do they have? Like, well, you should be predominant in like non-starchy vegetables, and that'd be very helpful. I think it's a good base on that. And other things, you should have lots of fiber in there potentially. You're gonna have healthy fats and protein. And so, like, if you are eating a generally healthy diet, like, you're probably gonna be fine. Like, that's ultimately what it comes down to. I don't think you need to spend money on this or mental energy worrying about continuous monitoring or little spikes there. But once again, if you want to do that, that's fine, but I'm giving you permission. Either way, that's fine. I respect that. And we can work together. I've had patients who've shown me their data and we've kind of worked on it together, and other people don't have any interest in it, and that's totally fine. As always, though, mastering the fundamentals, whole foods, movement, stress management, sleep, they're going to be the most powerful strategy. You know, adding a little bit of apple cider vinegar here or there, or, you know, switching out how I eat things, like, that's not the trick. That's not the move, right? That's going to get you those little. Perfect, you know, bonus points if you're looking for, but the big rocks, like we always talk about, diet, nutrition, sleep, stress management, all those big things, like those are still the most important thing. And if you have those locked in, then I'm not too worried about maybe glucose spikes here and there. And so we don't know. The answer is: what is a glucose spike? Who knows? Is it problematic for a otherwise healthy person to have glucose spikes up into 140, 150? Heck, maybe even up to 180. I don't know. I don't think anyone knows that because we don't have that data on that yet. I'm excited to learn more about that. But I think overall, if you're eating, you know, health-promoting diet, doing well, big rocks, all those things, to me, that's like by far the most important thing. And then If you want to really dial things in and you're worried about that and want to go further, but I would recommend not obsessing over it, then CGM is reasonable to do. But That is going to be it for today. Thank you so much for stopping by. I really appreciate it. If you did find this helpful, it means the world to me. If you shared it with someone, you know, just go ahead and share this with someone on social media or text. That'd be amazing. I'd really, really appreciate that. Or if you left a comment on YouTube or you liked it on your podcast platform or choice, that would really mean a lot to me. But that's going to be it for today. Thanks so much for stopping by. Now get off your phone and get outside, have a good rest of your day, and we'll see you next time. Disclaimer, this podcast is for entertainment, education, and informational purposes only. The topics discussed should not solely be used to diagnose, treat, or prevent any condition. The information presented here was created with an evidence-based approach, but please keep in mind that science is always changing, and at the time of listening to this, there may be some new data that makes this information incomplete or inaccurate. Always seek the advice of your personal physician or qualified healthcare provider for questions regarding any medical condition.
