Sugar Solved Podcast

Isaac Pohlman - The Type 1 Diabetes (T1D) Dietitian

March 31, 2022 Rebecca Season 1 Episode 1
Sugar Solved Podcast
Isaac Pohlman - The Type 1 Diabetes (T1D) Dietitian
Show Notes Transcript

Isaac Pohlman is a registered dietitian and diabetes coach, currently residing in Chicago. He was inspired to pursue nutrition after developing a series of health issues himself, including hypothyroidism, hormonal imbalances, and type 1 diabetes, during his high school and early college days.

He uses his personal experiences and education when working with clients in his business and believes health is more than one single value or condition. There are real people behind health data and many times that is forgotten. He believes we need to treat the people rather than the condition or bloodwork.

In this episode, we dive into the importance of nutrition and listening to your own body when dealing with chronic health issues.

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[00:00:02] Rebecca 

Welcome to the Sugar Solved podcast where we're demystifying health one gram of sugar at a time. From eliminating excess sugar to cutting back on carbs, diving into keto, or becoming a devout vegan, today's diet landscape can give you a sugar crash just thinking about it. Sugar Salt is here to demystify all the nutrition and health trends you're bombarded with on a daily basis, bringing you unbiased insight, research and real world experiences from experts in the field of medicine, nutrition, health and wellness. You'll gain knowledge and clarity around the base trends in health and nutrition and leave each week feeling empowered to make informed decisions in your own life to optimize your diet and personal wellness for longevity, long lasting energy immunity, improved focus and performance that will leave you feeling better day in and day out. The truth won't be sugar coated here today. We'll be speaking with Isaac Pohlman, who's a registered dietitian and diabetes coach. Hi. Welcome to the Sugar Solve podcast. Today's guest we have Isaac Pohlman. Thank you for coming on. You can give our listeners a little bit about yourself. 

[00:01:17] Isaac 

Absolutely. And thanks for inviting me on here, Rebecca. It's wonderful to chat with you today. And for those that you don't know, my name is Isaac Pohlman again and originally from the Upper Peninsula of Michigan, which is a very rural community, if you're not familiar up near Canada. So I spent 18 years of my first life up there and made my way down to lower Michigan, where I went to school and studied human physiology. So it's really a degree where, you know, a lot of professionals start out whether you're going to med school or PR or school. So really learn the foundation of all things health and how things like stress and movement and various health conditions like diabetes can go into impacting that. So studied kind of the foundation there and then went on to graduate school at the University of Michigan where I studied a little bit more specialized degree in nutritional sciences. So just really learning the nutrition side of things, macronutrients, micronutrients, that kind of thing, and graduate school and then went on to get my PhD license after more of an intense internship process with various inpatient and outpatient rotations. And it's similar to like a medical residency, maybe a little bit less intense, but similar kind of thinking in regards to that. And you know, after that experience did more of an independent research through my own studies books, mentorships, classes, trainings, and that's really what I take pride with the most, because I've had a lot of health challenges in my lifetime starting from high school, and that's really where I honed in a lot of my experience and what I've take along the way and the form of business where I help people now with blood sugar challenges, primarily those with type one and type two diabetes. So that those health challenges, those health concerns for me were very challenging, albeit at the beginning, but have allowed me to really relate to a lot of the clients I work with today. 

[00:03:17] Rebecca 

Yeah. So you have such a personal experience too with diabetes and sugar, so I would love to kind of dive into your relationship growing up with your diet, growing up, and then how it's evolved and just your relationship with sugar and then some of the health challenges that kind of sparked this more interest into this field. 

[00:03:35] Isaac 

Yeah, absolutely. And for me, it started off in high school. I got diagnosed with something called Gastroparesis, which is a very complicated term to refer to slow stomach emptying, so you feel very full after a meal. So I started off with that and as a result I experienced some very chronic fatigue moving forward and it was something that I found challenging up to college even, and forced me to quit soccer. I was involved in college soccer, so as very kind of a life changing moment for me and left with almost little purpose. After that, I was like, Hey, what do I do now? So at that point I really started investigating health and it was a concern of mine in high school. And I was very diligent and in fact very restrictive of something like sugar in high school, as it turns out. And as I've kind of opened my eyes and understood what sugar exactly means and diet means. Exactly. It's really opened my eyes to what it takes to really be healthy. And when we look at things like sugar, for example, my relationship with it really evolved, especially as I was diagnosed with type one diabetes, and that occurred a little bit later on in college there for me. So it was kind of a learning experience, something I had to learn on the fly a little bit, but with my nutrition background, that really was helpful. And I think the one thing that I've learned the most is that, you know, there's different types of sugar and sugar isn't necessarily a problem. And I think it gets a bad rap, so to speak, in the media.

[00:05:04] Isaac 

You know, I think we get this label that all sugar is bad and we kind of throw the baby out with the bathwater, so to speak. And we put this general label on it that everything about sugar is bad. But as it turns out, all carbohydrates break down into sugar in the body, and it's the body's most important and vital resource for energy, as it turns out. So when I kind of understood that background and the difference that sugar can make in something like energy, it really changed the game there for me. And I started to really look at, Hey, how do I improve my tolerance to sugar or carbohydrates rather than looking at sugar as kind of the enemy, so to speak? And I can kind of dive into that. But Type one diabetes was something that I experienced. I also experience a lot of hormonal imbalances, low testosterone, chronic fatigue, as I mentioned, food sensitivity. So there's just a myriad of health concerns and health challenges that I was just overwhelmed by and being that I was in college at the time and that being a very intensive experience. For me, it was just a perfect recipe for just a tough experience at the time there for me. But in the process I learned a lot of what it again takes to be healthy. And again, I think I turn that negative experience into a positive one in the fact that I can relate to a lot of my clients but also improve my health at the same time. 

[00:06:28] Rebecca 

So a lot of people for this, we want people to be able to live with sugar. And like you said, it's not all bad. We want people to be able to have a healthy relationship with it. One of the things I know a lot of people are concerned about are type two diabetes and then versus type one. So if you could break down the difference between that and how some people can then end up developing Type two diabetes later on in their life. But Type one is not necessarily something you have to be concerned about diet wise, because it's not something that happens to you. 

[00:06:56] Isaac 

Right? Right. Yeah. And I think this difference gets mixed up all the time, even those that are really educated, even doctors sometimes. So it's totally okay if you don't know the difference. I just want to frame that as well. For those of us that don't understand quite the difference between type one and type two, but type one diabetes is more of the autoimmune origin. So meaning that there's an issue with the immune system. Right. And it tends to happen to those that are younger. But I've also had conversations with those that are diagnosed later in adulthood, even someone like myself. I was diagnosed at 23, my grandmother at 18. So it doesn't necessarily have to be someone who's of younger years or teenage years. It can happen when you are older there as well. And you know, again, it is particularly diagnosed for those that have higher agency. Their blood sugar is out of range, but also antibody tests would be kind of the reason or the differentiating factor between type one and type two is the antibody test, very complicated terms, something known as GAD 65. Nothing that you have to know. But it's more of the antibody test that tells the difference between type one and type two. 

[00:08:06] Isaac 

And with type one, typically, you'll end up seeing yourself very thirsty. You'll end up seeing symptoms like a urge to urinate very frequently throughout the day. You'll often end up losing a lot of weight, but end up consuming a lot of calories. And someone like myself, just to give you an example, I was tracking my calorie intake at the time and I was consuming upwards of 3000, 3500 calories a day, yet still lost £10 in the process and was drinking gallons upon gallons of water and urinating frequently throughout the day, I'd say upwards of ten plus times. So those are primarily the symptoms that you look for. And again, it is of autoimmune or immune system origin. And then in comparison, something like type two diabetes, it primarily has to do with something called insulin resistance. So that's just a fancy term to describe or refers to our ability or inability for that matter, to basically use insulin properly. And I like to almost give the analogy of doing dishes, and I know that sounds a little far out there, but when you do dishes like on a consistent basis, right, it's something that's fairly easy, fairly straightforward. It's not like built up. There's not a lot of like crumbs that you need to wash off and it's really hard. 

[00:09:23] Isaac 

Spot Right. It's something that's fairly easy. But when you have that build up over the course of the week and do it on the weekend, there's probably like some food crust that it's really hard to get off. You need to take some time. You need to soak it, right? It's a really overwhelming experience when you have a lot of those at the same time, and that's the same thing with insulin. So with type two diabetes, typically it starts off with where someone might experience an overwhelming amount of production of insulin, right? Insulin is high. And what happens over the long term is the cells become resistant or overwhelmed with that amount of insulin, kind of like you would with doing the dishes, right? So as a result of that insulin resistance, we're not able to use that instant properly and blood sugar rises, right? So that's the primary origin with type two diabetes, is that insulin resistance figure? All right. So one is immune system origin, another is insulin resistance origin. And over time, those can start to look a little bit more of the same type of condition. But originally, that's kind of where they start out. 

[00:10:27] Rebecca 

Both type one and type two, where a CGM or a glucose monitoring system, I'm assuming. And how does that necessarily give you? We've been really interested in the feedback that we can get just through research, just for personal performance and health through like a CGM monitor and getting that feedback. How does that play a role in a diabetics life? How do you take your insulin shots? How do you do all that? How do you utilize that information so you can make sure you're staying healthy?

[00:10:54] Isaac 

Yeah, yeah. Great question. With a continuous glucose monitor, typically I see that more common with those that have type one, especially those that are younger. I just make things your life a little bit easier, just in my experience and. I myself have benefited from a continuous glucose monitor. Something called the Dexcom is pretty much the most well known continuous glucose monitor and I believe Abbott has one as well, the freestyle libre, it's called. But either way they can be very helpful. And for those that have type two, typically I see that more commonly for those that are on insulin. So no matter what form of diabetes you have, typically the ones that benefit from it the most are those that are taking insulin. And it helps because especially when it comes to like the Dexcom, because it shows you where your blood sugar is and where it's going. It kind of gives you that prediction and gives you like an arrow if it's going upwards, if it's predicting blood sugars going up, if it stinks stable, I'll give you kind of a flat line if it's going down to give you kind of a down arrow so it can give you some predictability as well in terms of where that blood sugar is heading there for you. And we know that insulin has this action time, it's called. And what that means is how long it's going to stay active in your body in terms of regulating blood sugar. 

[00:12:10] Isaac 

So we can something like Humalog or Novella, we can predict that it's going to last us for about 2 to 4 hours. So when we give an injection, we can kind of keep that in mind and track that with a continuous glucose monitor. As far as how that is trending over the course of that 2 to 4 hours. So can give us a good idea of how certain meals, certain stress or certain activities are going into affecting our blood sugar. And as long as we're taking that feedback and implementing adjustments based on that, the continuous glucose monitor can make a world of difference to your a onesie and just overall confidence with being able to control blood sugar because you can take a look back at it from a scale of a day and see how that day went and reflect on it, especially if you're logging like your nutrition or have an idea of what things that you're doing at those specific periods of time. You can see how certain activities, certain foods, certain meals go into impacting that. So again, that can make a world of difference, especially if you're taking insulin and you're doing something like pre bolus thing, which is taking your insulin before a meal and you can see kind of how your blood sugar reacts as a result of that. So that's continuous glucose monitors. They can make a world of difference, especially if you're taking insulin. 

[00:13:26] Rebecca 

So for people with pre diabetes or just the normal average person, is there a certain baseline they should be looking at a certain average that someone should be aiming for? But I mean, it seems pretty individualized, especially for like age, gender, your weight in your height. So how do people go about finding that like good blood sugar level that they should try to always kind of maintain throughout the day? 

[00:13:50] Isaac 

Yep. And I always like to frame this conversation a little bit differently depending on where you fall on that blood sugar spectrum. So if it's just someone that's a normal person that just wants the best health and maybe possibly avoid prediabetes or type two, I would recommend not monitoring blood sugar because that can really almost give you a sense of overwhelm and you start to adjust things based on blood sugar and not your overall health or what I call biofeedback. So what I recommend for those individuals is actually monitoring their biofeedback in a sense, because what blood sugar does or what it impacts is things like your biofeedback, your energy, your digestion, your mood cravings, your ability to sleep at night. So if you're monitoring those, in a sense you can control for blood sugar and not feel so enamored with kind of the numbers sort of things. I kind of limit that or preface that for more of the folks with diabetes and really encourage more of the biofeedback measurements with someone that doesn't have diabetes, in a sense, you can still control for blood sugar. And that's what I recommend for those that don't have diabetes. So what you can do, and this is just an example, you know, after a meal, you can almost give you a chance to reflect on that meal. So take like 5 minutes, say you had the meal and reflect at 5 minutes. 

[00:15:10] Isaac 

How is this meal satisfying my hunger? And by doing that, you can indicate, hey, man, I still feel hungry after this meal. Or, man, I really feel overstuffed. I ate too much. Or maybe you feel satisfied. And by doing that, you're basically creating awareness of how that specific meal is working for you. Because if you overate, that's really going to throw your blood sugar off. It's going to make you feel more lethargic, more tired, you less likely a chance that you'll be able to move after that meal. I mean, you want to nap, right? So by doing that, you almost give your chance of you don't have to go out and get a glucometer, you don't have to go out and get a CGM. You can do it right now from where you're at. Right. So that's a little bit easier to do now with folks with diabetes. It's a little bit more different because you're monitoring it from, hey, you want to keeping your agency in a range. So I would encourage those individuals to focus in on blood sugar in addition to biofeedback. So my view of it is always to treat the person, not the blood sugar. Right? So I'm doing blood sugar and biofeedback. It gives us a chance to not only support them from a blood sugar standpoint, but also their health as a whole.

[00:16:23] Isaac 

Because we know with sometimes with programs out there and that are typically be a little bit more restrictive with things like sugar or carbohydrates, that tends to be not the case. They tend to be supporting blood sugar, but not their overall health. So we want to support blood sugar, but we also want to support their health as a whole. And that's where that biofeedback can come into play in terms of blood sugar readings, you know, if someone has diabetes, you know, the target ranges for those before me would be about 80 to 130. And then about 2 hours afterwards, you're going to want to be under 180. So that gives you kind of a ballpark to shoot for and that those continuous glucose monitors make that a little bit easier to stay within. Now, if it's someone that is really concerned with the numbers and maybe has pre-diabetes or just a normal person that feels like they might have like a blood sugar issue, the one thing that you can look at is fasting blood sugar check. So you're going to want to be within a range of 70 to 100 and then about less than 140 after a meal, if you're looking at it from a blood sugar standpoint. But again, if you're of a normal person, don't have an experience with prediabetes or diabetes, I'd recommend just monitoring the biofeedback. 

[00:17:34] Rebecca 

So let's say someone had just a large meal. They're feeling pretty like they're going for like a sugar crash, too. What are some simple, non-invasive, everyday things, activities? Something that someone can do to kind of maybe dampen that effect on having a huge spike after they have a large meal? 

[00:17:53] Isaac 

Yeah. A wonderful question. I like to look at maybe the meal itself, but also kind of what you do afterwards. So within the meal itself, you're having something large. Making it more of these dense choices that absorb a little bit more slowly can be a really helpful aspect to consider. So I'll give you an example here. Something like a soda versus something like a sweet potato can be very different. Both are forms of sugar, right? They both contain carbohydrates but have very different reactions in the body. So the soda is a very light choice. It's not going to sustain you. You're probably going to be more hungry afterwards after you have something like that versus a sweet potato. It's going to be more filling and it's going to absorb a little bit more slowly. Right. Because if you look at something like the soda has particularly sort of out here these days, they have something called high fructose corn syrup, which is not an ideal source of carbohydrates. And in fact, it actually creates nutrient deficiencies, particularly with something like copper, which is very important in energy, very important in blood sugar. So the soda is going to be very supportive. It's going to lead to a big blood sugar spike in either a fall or it's going to stay elevated, particularly for those of us that have diabetes. So the sweet potato can often be more supportive because it's going to absorb slowly, it's going to have potassium, it's going to have things like fiber that are going to be very supportive to blood sugar, especially if you pair it with something like protein as well. So from a meal perspective, that's what I would look at more of those dense choices if you're going to have a larger meal there, when it comes to afterwards, something as simple as a light walk, a light activity, chores around the house, any kind of movement can be particularly helpful and personalize it to your fitness capability is certainly advisable here, but I think most people that I chat with have the ability to do some form of movement, whether that's, again, chores or even a 10 to 15 minute walk that can make such a difference when it comes to that blood sugar stability, but more importantly, how you're feeling after the meal as well. 

[00:19:57] Isaac 

So that can be helpful for those of us that don't have diabetes or are just looking to kind of manage how we feel after meals. Or those of us that do have diabetes are looking to improve our numbers. Post-meal That can be such an important aspect because again, improve insulin sensitivity, it can improve our ability to basically take those carbs or the nutrients that we do eat and convert those into energy. And that inherently improves blood sugar. So walking can be such a great activity for that. And the reason why I mentioned kind of this lighter activity is, in fact, it improves blood sugars, but it also can lower stress in the process, improves regularity with bowel movements. It boosts mood and productivity, especially in the summertime. It gets you out in the sun, which is key to vitamin D production. So it has all these other benefits that support your health as a whole outside of just blood sugar as well. 

[00:20:49] Rebecca 

It's that perfect time to take that, like after dinner walk. Yeah, yeah. That's a great way. Yeah. So you mentioned high fructose corn syrup, these sugars that are processed versus, let's say, something like stevia or allulose or one of these more alternative sweeteners that are sugar free calorie. Do they spike your blood sugar? Do you see huge differences? Should people be swapping things out or how does that affect your blood sugar? 

[00:21:16] Isaac 

Yeah, great question here because this is such a common and I get and comes up a lot in my client sessions there as well. So when it comes to sugar substitutes, I think it's a little bit different for everybody. And it does depend on the context. And I can give you a few examples here, too. So something like Stevia or Allulose isn't going to have an impact on your blood sugar. Things like Erythritol or xylitol sugar, high fructose corn syrup, brown sugar, maple syrup, honey. Those will all have some impacts on your blood sugar because they do to some extent contain a little bit of carbohydrates there. So that's important to kind of understand the difference between those. Some, like Splenda, also would be something that wouldn't have impact on blood sugar. It'd be more of like the artificial sweetener, though. So that's something to keep in mind. But as it relates to the viability and applying that, typically what I see and this is just my experience is when someone is consuming a lot of whether that be artificial or natural sweeteners like a stevia that contain like little to no carbohydrates is I find a lot of people end up having more cravings for something like sugar because if you're not meeting your body's needs for carbohydrates, it typically results in a lot of cravings. It's almost our body giving us a message that, hey, this isn't working out. And again, going back to that prime energy source, that's what carbs are. And they're the prime energy source for a reason. If we take those away in the form of limiting ourselves in a low carb diet and replacing that with sugar substitutes, you know, that's going to lead to a lot of issues down the road because carbohydrates are this prime fuel source and they are an activator of something called thyroid hormone.

[00:23:02] Isaac 

And I realize we're getting into the weeds here and the science, but it's for good reason because thyroid hormone is this driver of something called metabolism, which I think maybe a lot of listeners can understand. It's our ability to use food and convert it into energy instead of storing it away in the form of fat or, you know, rising blood sugar, for example. So it is the driver of metabolism and carbohydrates are the key to us being able to use thyroid hormone. So they're such a big player and physician by the name of Britta Barnes did incredible research on this and he found that this thyroid hormone impacts every single cell of the body. So as you can imagine, if you're not eating enough carbohydrates in a way that suits you, you're going to experience a lot of different symptoms that affect a variety of places in the body, whether that be kind of your mental health, whether that be your physical health in the form of energy or cravings or mood or sleep. You know, it's going to have so much of an impact on that. So that's kind of a tangent there, but it maybe gives you some context into things in regards to kind of limiting sugars. So in the context of a low carb diet and you're using these sugar replacements often, I see a lot of folks getting a lot of cravings and end up consuming more sugar as a result. 

[00:24:17] Isaac 

More refined sugar. Right. But if you're using it in strategic ways and you're are consuming carbs in your diet, I see that impacting you a little bit less so if you consume sweet potatoes, potatoes, squash, fruits throughout the day and then incorporating something like a stevia, it's a little bit less of an impact. You don't experience as much cravings for more processed items like soda or sweets or desserts, right? So you're kind of meeting your body's needs. More problem that comes into play. Again, if you are experiencing more cravings for sugar and you find yourself having a lot of stevia or a lot of artificial sweeteners, that's where I see it coming into play. And and if you were to just have the honey or have the maple syrup or have the brown sugar, it might make things a little bit easier there for you in regards to kind of the craving side of things, right? So often our body gives us messages. It's just up to us if we listen to them and create that awareness. So I don't mind something like a natural sweetener as long as it's not increasing cravings for you. Right. And we're using it in kind of a moderate sort of pace so stevia can be all right. Allulose I'm wary of kind of artificial sweeteners because I've seen some research on it affecting the microbiome and kind of our ability to digest things properly. So overall quality of digestion, but something like stevia, something like allulose, honey maple syrup in moderate amounts. Those are certainly okay. 

[00:25:41] Rebecca 

For these low carb diets. You know, like the keto diet is such a huge thing right now. But then we also have the other extreme of a vegan diet, which is very obviously carb heavy while the keto diet is very lacking in carbs. So what are your thoughts on that? Do you think those are healthy choices or do you think people should really be trying to balance it and meeting in the middle? 

[00:26:02] Isaac 

I think it's a good question because there always are different philosophies out there when it comes to. Balancing blood sugar, whether that's keto, as you mentioned, or carnivore or low carb diets, vegan. We see a lot out there. And you know, I can only speak from experience and just the research that I've done on it. And when it comes to something like a vegan diet, you know, it might help to control blood sugar to some extent. But as you mentioned, it's very rich in carbohydrates and very low in protein typically is what I see. And often what I see is a lot of blood sugar issues for those individuals. Even if it was designed perfectly, you know, they just lacking in that protein and often don't feel their best after meals. And with something like protein, again, my approach is always going back to supporting overall health rather than just blood sugar. So what I see with those that do align with kind of that vegan sort of lifestyle, I do see them experiencing a lot of digestive issues because they're not having enough protein. And if you don't know anything about protein, it helps to stimulate something called hydrochloric acid, which is just this huge enzyme in the stomach, which is important in creating an acidic environment, but it's also important in being able to maintain proper digestion. Right. And I see a lot of vegans that have all sorts of digestive issues because they're simply not creating that environment and are not eating enough protein. And as a result of that very carb heavy and they're not balancing their blood sugar and not eating balanced meals. 

[00:27:37] Isaac 

So I can see that coming into play. Now, if they were to eat enough protein and maybe look at some fish or some dairy, that would certainly be a little bit more supportive to them. But typically what I find is with that vegan lifestyle, it often isn't the most supportive to blood sugar balance or your health as a whole when it comes to something like keto or low carb diet. Again, kind of going back to that carbohydrate piece, it might help to manage blood sugar, but typically what I find is their metabolism just tanks and they end up having all sorts of symptoms, whether that's food cravings or really low energy anxiety, depression, feeling less resilient to stressors. That's a big one, insomnia. So there's all these signs that our body can give us when things aren't necessarily working out. And it's up to us to be able to listen to that. And that's why I love monitoring the biofeedback so much, because it can give us a great indication of whether something is working for us or it's not. And typically I find with those that are on vegan lifestyles or keto lifestyles, those are the people that are reaching out to me, asking for help. So in my experience, that's a good indication that often for those types of lifestyles, it doesn't end up working for them or is sustainable in the long term. 

[00:28:54] Rebecca 

So there's one sustainable action that our listeners can take away from this. What is your number one actionable thing? They can either test out on themselves or just take away for the long term from this episode?

[00:29:07] Isaac 

Absolutely. Absolutely. If I had to pick one, it's simply creating awareness of how certain meals, certain activities are working for you. Right. And I have my clients do this all the time. It's not something that everybody enjoys. It's logging your day. So I have clients log their food three days a week to kind of create awareness of how things are working for them and what that does. It's very different from a lot of the approaches you see out there, whether that be the keto or the the vegan, as you mentioned, or vegetarian or low carb. We're really constantly told what we should do with our diets, right where we seek out information on the Internet, people like me, social media, Instagram, we seek out information so we're told what to do. But what we never do is reflect on if that actually works for ourselves, right? We kind of blindly follow and that's where we really get into trouble. So no matter what philosophy we are, where you kind of align with what can really be helpful is logging that, reflecting on, hey, is this approach to actually works for me? And like I mentioned, monitoring that biofeedback because it's not just about pursuing this balancing blood sugar because we can get into trouble by doing that, we can go into maybe unsupportive, unsustainable lifestyles like maybe a keto for somebody or carnivore or low carb and by just be soaring blood sugar. But if we pursue health as a whole, maybe we monitor blood sugar, maybe we monitor feedback or biofeedback. That is more of a supportive in my experience, and more of a supportive lifestyle because it helps us to actually feel well. And when we feel well, it's more sustainable, right? It's more sustainable in the long term. 

[00:30:50] Isaac 

One thing that you can kind of reflect on to get this in action is simply to log your food for about three days a week and you really create some reflections on that, reflect on how that's impacting your hunger. Maybe reflect on maybe the top two symptoms that you have right now. Common ones often. And for me tend to be energy or sleep or stress digestion. Right. A lot of these common ones that pop up for my clients. So reflecting on how a meal is sustaining for you and maybe your top one or two symptoms that you're experiencing can really go a long way into finding that lifestyle that Aetna is going to be most supportive to you. And for some people, that might be a little bit lower carb starting out. For some people that might be a little bit moderate in carb starting out. But by doing this, reflecting in how something is working for you is really going to be something that lasts for you in the end because it's tailored to you. It's not someone telling you, Hey, this is the best philosophy to follow. It's tailored to your own biofeedback. And that can be such a powerful thing because we're not used to that. We're told what to do. And just reflecting, giving yourself that time and space after the meal to reflect on that can be such a powerful thing. It's not an easy thing to do because a lot of us don't have those skills quite yet. But by just getting in that practice of doing that can really take you a long way. 

[00:32:11] Rebecca 

It's definitely not a one size fits all, and we're always throwing something new every day. There's some new research or new nutrition advice. So I think, yeah, taking that personalized approach is really important. 

[00:32:21] Isaac 


[00:32:22] Rebecca 

So tell our listeners where they can find you on how they could connect with you. 

[00:32:26] Isaac 

Absolutely. So I post most of my free content on my Instagram channel, which is under the handle at Isaac Pohlman. So I, S, A, A, C. P as in Paul O, H, L. M as in mary A and as in Nancy. So Isaac Pohlman, I post most of my content about three days a week on there. I also have a free Facebook group that you can join. I go live in there twice a week, do Q&A, live trainings, free recipes, content, all the things. So that's something I have linked to my Instagram channel you can check out and then I have my website, which is my name. So Isaac Pohlman. You can also check out in I have a free report on the five steps to overcome insulin resistance as well, which can apply to anybody with diabetes as well as anybody just looking for more improved energy, better sleep, more resilience to stress, etc.

[00:33:23] Rebecca 

Awesome. We will have all of that in the show notes. Thank you so much for coming on. Isaac, you are a wealth of knowledge. 

[00:33:29] Isaac 

Oh yeah, absolutely. Thanks for the invite, Rebecca. It was fun joining on and I hope this says helpful lesson for the listeners here. 

[00:33:38] Rebecca 

Thank you for tuning in to another episode of the Sugar Solved podcast. As always, if you like what you hear. Share it with a friend. Leave a rating and review on your favorite podcast player and tune in next week for another episode of the Sugar Solved podcast, where we demystify health and nutrition. One gram of sugar at a time.