Sugar Solved Podcast

Betty Murray, PhD - The Functional Medicine Practitioner

May 02, 2022 Sugar Solved Media Season 1 Episode 4
Sugar Solved Podcast
Betty Murray, PhD - The Functional Medicine Practitioner
Show Notes Transcript

Betty Murray, PhD-Candidate, MS, CN, IFMCP is passionate about transforming the lives of women who struggle with menopausal weight gain, insomnia, and fatigue. After witnessing firsthand through working with thousands of women across the U.S. and abroad, Betty observed that women (herself included) often wait to live the life they want until after they “fix” the things about our body that they don’t like – their weight, shape or clothing size. She found that when she helped women balance their hormones and reclaim their power, they become unstoppable. Her transformative The Coming Into Our Own Project is a lifestyle brand designed to empower and enrich women’s lives so that they can be the empowered leaders, woman, mother, sister, daughter, and partner they want to be so they can live their legacy.

Betty’s interest in nutrition and functional medicine came from her own health struggles. In her early 30s, Betty was diagnosed with colitis. She just knew there was more she could do to get to the root of her disease! Betty’s tenacity led to a 20+ year educational journey that included immersion into the world of nutrition, biochemistry, and functional medicine that has become the backbone of her approach to restoring health. 

Betty was honored to be among the first 300 Certified Functional Medicine Practitioner with the Institute for Functional Medicine in 2014. Betty holds a Master of Science in Human Nutrition and Biochemistry from American Health Sciences University, a Master of Science in Integrative & Functional Nutrition from Saybrook University and is currently a PhD-Candidate at Saybrook University where she is researching the complex interaction of women’s sex hormones and IBS. She is a member of the American Nutrition Association and the Institute for Functional Medicine.

Betty is also the founder and CEO of the Living Well Dallas Functional Medicine Center, a premier integrative multi-specialty functional medicine medical center in 2004. She had a vision of creating a center where medicine together with nutrition, counseling, health coaching and other mind-body treatments work together in partnership to not only treat illness, but also help support patients in preventing and reversing disease. Betty has helped tens of thousands of women and men reverse chronic symptoms, regain their health and transform their lives. 

Betty is the host of This Functional Life podcast and is a frequently featured nutrition expert on National Fox News Broadcasting, CW33, NBC and CBS. Betty has lectured at leading conferences, including as a Keynote speaker at The Go Red Campaign, C300 Women's conference, and SHEICon2017.

In this jam-packed episode, we dive into the science behind chronic disease, genetics, metabolism, and hormones. 

Connect with Betty Murray:
https://www.bettymurray.com/
https://www.instagram.com/bettymurray_phd/
https://thisfunctionallifepodcast.com/

Connect with Sugar Solved:
https://www.instagram.com/sugarsolved/

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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 biggest 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 or longevity. Long lasting energy immunity. Improve focus and performance that will leave you feeling better day in and day out. The truth won't be sugar coated here. Welcome back to the Sugar Solve podcast. Today, we'll be speaking with Betty Murray, who is a functional medicine practitioner. She is the CEO and founder of the Living Well, Dallas Functional Medicine Center and becoming into your own project. But he also holds a masters of science in human nutrition and biochemistry from American Health Sciences University, a master of science in integrative and functional nutrition from Saybrook University and is currently a PhD candidate at Saybrook University, where she is researching the complex interaction of women's sex hormones and IBS. She's also a member of the American Nutrition Association and the Institute for Functional Medicine. Hi, Betty. 

[00:01:52] Betty 

Hi. 

[00:01:53] Rebecca 

Can you give us a little bit of background about yourself? 

[00:01:56] Betty 

Sure. So I am a clinical nutritionist and a certified functional medicine practitioner through the Institute for Functional Medicine, and I've been in practice for a little over 17 years, and my focus obviously has been in the use of diet, lifestyle and nutrition to either avoid and or intervene in chronic disease. And my focus really is predominantly women, I would say, because women tend to be a little more proactive with their health, generally speaking, but really helping women sort of manage their body and especially paying attention to hormonal changes that we experience throughout our lifespan. 

[00:02:33] Rebecca 

So give us a little bit more background about yourself. What got you interested in the medical field and what kind of made you dive into this kind of career? 

[00:02:42] Betty 

So it's kind of interesting because I was in a completely different career, so I was a pretty healthy kid overall. But when I went off to college, I started having episodes of digestive problems that would come and go. And so much like I would say, most 20 year olds, you kind of ignore it unless it's something that's really chronic and there all the time. So in my late twenties I was working in I.T, so as it professional and my digestive problems got a lot worse, I was diagnosed with colitis and at the time, you know, colitis for anybody that doesn't know what it is, it's an autoimmune digestive disorder. And so my first question to the doctor was, could there be something I do with my diet that could affect the disease? And he actually laughed at me and said, this disease has nothing to do with what you eat. And I sort of stepped back. I'm science driven, obviously. I was an I.T. professional, and I looked at it and I was like, Wait a minute, you know, if I don't eat, my symptoms get better and it's a digestive disorder. I can't let that rest. And so I was very into nutrition and exercise.

I was into bodybuilding, so I was already kind of reading this stuff all the time anyway. So I went back and just to take some nutrition classes to sort of figure out maybe some things I could do for myself. And when I started taking nutrition classes, I started a master's program, went back and got my prerequisites, and as soon as I got into that, I was like, Oh my gosh, this is what I'm supposed to be doing, right? I should have been doing this all along. And so that led me on this over two decade long journey. Now, at this point and now I probably spent way too much time in school, I was able to get my colitis under control and I'm currently not medicated, thankfully, but I was able to do that with diet and lifestyle and intervention and started a private practice several years later and now own a very large medical clinic. And so that focus of trying to sort of unwind the things that we do with our diet and how it plays a role in chronic disease is really what drives me every day because I've lived it. 

[00:04:42] Rebecca 

Yeah. And they say like the gut is the second brain and it's so hard to diagnose digestive issues and diseases and stuff like that. So what was your own relationship like with sugar and how has your diet changed over your lifetime? 

[00:04:57] Betty 

Oh, it is. I would say it's radically different today than what it was, you know, especially in my twenties. Now, as a kid, I'm quite a bit older than you. I can be your mom or actually have I almost be your grandma. But so when I was a kid, you know, we ate Hamburger Helper. We didn't eat healthy, healthy foods. But my mom did cook and she did have a little garden in our backyard and we got sweets, but not a lot. So I didn't have a huge sugar tooth. But what I will say is when I was in high school is when you had this really big emergence of all the diet foods, right? So Diet Cokes, diet sodas, diet sugar free, all of these other things. And so like anybody else, I liked sugar and I ate a lot of that junk when I was in high school, you know, and in college. So I existed on caffeine and other sort of stimulants. And then once I was diagnosed and I really started cleaning up my diet, I eat very much a Whole Foods diet. Today I am gluten free. For me, that was a huge player in my autoimmune activity. Not to say that I don't have some indulgent foods. You know, I think a lot of times on social media, particularly in nutrition professionals, either by what people see online and sort of the sugar coating that we see on Instagram and things like that, the perception is that if you're a nutrition professional, never do you touch a thing of sugar or anything bad. I do have indulgences from time to time, but I'm very particular about how it's made, what's in it, and I see it as a random treat, not a constant in my diet. So my diet has changed a lot, a lot over the years. 

[00:06:32] Rebecca 

So when people come to you, what are some of the major pain points that they're trying to solve? Like what are the major things that they're getting wrong or that you see that are easy fixes maybe, or that just people tend to always get tripped up about when it comes to nutrition and diet. 

[00:06:46] Betty 

So, you know, the first thing I think is if we take in sort. Generalities and not look at a particular disease state is in today's world because we have so much available information at our fingertips. To some degree people we almost feel like dietary schizophrenics to put it in sort of a funny term because you'll read something one day and you'll think, Oh my gosh, I have to be ketogenic. I can't have any carbohydrates. Then the next day you watch a documentary and you're like, Oh my gosh, I need to be Whole Foods plant based, can't ever eat meat. So there's this kind of concept of these very rigid diet interventions that I think people are very confused. They don't know what to eat because they're hearing all of this different information coming at them from other places. And so I think dispelling the idea that we have to have these very rigid diet interventions that become more rigid over time, I think is something I often have to overcome with my clients. There's the concept of a therapeutic diet, so we might be doing a therapeutic diet to help somebody resolve something. 

So like taking sugar out of the diet because maybe they're pre-diabetic or diabetic or eating a diet that's void of grains because maybe they've got some autoimmune things and we're trying to see if grains have an effect on that. But the long term effort, I think, is to find out from that therapeutic diet, what's your maintenance diet? Because often they shouldn't be the same, right? If we can correct the underlying problems, like fix the gut and correct some of the underlying metabolic problems in a good world, we should be able to achieve a diet that is maintainable where people don't feel like they're constantly dieting. I think that's a major problem. And so what's helping people understand that there's a therapeutic thing that we might do to reverse current conditions or intervene, but the ultimate goal is to come up with something that becomes a maintainable lifestyle is the ultimate goal, and it changes over time. What I can do with somebody at 25 is different than what I might do in a woman who's 50, but that it has to become something of maintenance. 

[00:08:50] Rebecca 

So do you think these like chronic issues come about because of diet or are they genetic? Like, how do people start developing these symptoms and different things that they just don't feel good? Like, does it change with age? Is it just being on this poor diet for too long? Is it other factors?

[00:09:08] Betty 

So, you know, if you track back to all the diet, all the chronic diseases, particularly in the Western world that kill us, so cardiovascular disease, diabetes, cancer, all have a significant underpinning in diet and lifestyle. So you cannot remove diet and lifestyle from those diseases, right? So definitely diet and lifestyle play a significant role and probably a more significant role than anything else in the whole process. Now, genetics, what's interesting is when we did the Human Genome Project, we mapped out the human genome trying to look for kind of the on off switches for everything in our body. And we have a little over 22,000 genes. The majority of those genes between people are identical. What makes a human is a human, but those genes that are different between us are mutated or different because of what our ancestors went through. So for example, if your ancestors are Northern European descent, you had different environmental pressures than somebody whose ancestors came from the Fertile Crescent of Africa. We had different temperatures, we had different animals, we had different foods. So our genetics have been modified within different populations according to what our ancestors went through. So genetics do play a role. So some of us were designed to possibly eat more complex carbohydrates than others. Some of us were designed to be a little more thrifty, meaning that we can actually store fat a little better than other people. So the genetics sort of load the gun, right? You can't remove them completely. But the diet and lifestyle, pull the trigger. That's your epigenetics. That's the things that modify what those genes are up to. And, you know, from a functional medicine and functional nutrition standpoint, we bring those two intersections together because once you know, how am I wired? Like, what are my genetics make me more susceptible to or less susceptible to? And then I can modify what I do with my diet lifestyle to maximize those genes so I can have a longer health span, you know, in a healthier lifespan. Right? So they play a role, but they're not mutually exclusive either. They interact pretty heavily. 

[00:11:19] Rebecca 

So why is sugar specifically always called out as the bad guy and carb heavy diets and like what's the difference between say, oh, I'm eating this apple and it's great, it's fruit and well, there's fibre in there. But so what are the differences between, you know, maybe a diet that has a lot more of the added sugars, but then there's natural sugar and is it all bad or what should people be doing? 

[00:11:41] Betty 

Right. So if we look in nature, right, so we never, ever see a slice of bread or a donut growing on the side of the road. Right. So. Everything that we think of as refined carbohydrates, even in many cases, what people perceive as carbohydrates has had man made intervention. So the sugars that naturally exist in fruits, even honey, have other additive ingredients that are inherent in that food that mitigate some of the effects of sugar. So for example, your example with an apple and apple has natural sugars, it's got some glucose, it's got some fructose, but it also has fibre in it. And what fiber does is fibre keeps that carbohydrate sugar content bound longer. So we can't digest it as quickly. So it doesn't get basically moved into the bloodstream as quickly. So we don't absorb as much of that sugar as quickly. So our bodies were designed to eat foods from nature in its natural form. So things like strawberries or apples or broccoli, we were designed to have those carbohydrates in that form when we started growing grains and refining sugar out of things like beets and cane, what we did was we mobilized that carbohydrate and that sugar content and took away all the nutritive parts of those foods. So we took away the fibre, we took away the minerals, and we took away all the things that really also helped the body slow down the speed in which that food got digested. So when you have refined sugars or things like made out of bread or made out of flour, what it does is it allows the body to digest it rapidly and then also get it into the bloodstream more rapidly. So the important thing to know is the human body at any given time, if we were to take all the sugar circulating in your bloodstream and extract it out, it would be about one teaspoon. 

That's all that's being carried in your bloodstream. Anything wildly above that the body has got to do something with very quickly, which requires insulin. So insulin's job is to pick it up and either take it to a cell to burn right now or take it to a fat cell to store. So when you refine all those sugars, what you're doing is causing the body to constantly respond with insulin, to try and control it, to bring that blood sugar level back down to a normal level. And so that's what perpetuates the pre-diabetic and diabetic stages. And then that blood sugar makes you inflamed, which increases your cardiovascular risk. So heart attack and stroke risk and even feeds cancers. So what we eat in nature is what we were designed to eat. When we refine it, we have added man's ingenuity. And yes, we like it because sugar is a drug. You know, sugar hits the same opiate receptors in your brain as all your addictive drugs. Right. It's just something we have legal and everybody likes it. And so the reason why we get attracted to it and it's hard to give up is because it's a food you can't stop eating and it's highly, highly addictive. And so all of those things make it a problem. But if we stuck with Whole Foods, you know, most people will say a strawberry doesn't taste sweet. And that's because we've trained our taste buds to have refined sugar, which is significantly sweeter than what it would be in nature. 

[00:14:54] Rebecca 

I know for me personally, like, I had to rapidly change my diet and I only eat a whole food diet. So yeah, to me like Apple, that is my sweetness. That is definitely that always tames my sugar, my sweet tooth and I don't have cravings for those highly processed sugary foods. But then I know people that are like, Oh my gosh, I need this, I need this candy. Like, they just love that. And I know a lot of people struggle then with weaning themselves off. So a lot of people go to the stevia, the Erythritol, the allulose. Now obviously those are sugar free and calorie free, but how does that actually affect the wiring in our brain? Is that really bad? And are we then going to be craving more sugar and more food and calories, or is it okay to be using them in your diet?

[00:15:43] Betty 

So you know what's interesting? So I will say I'm not a fan of a lot of your synthetic sweeteners. Right? Your Splenda is those kind of things. They have their own chemical composition that make them I consider dangerous to use. But let's look at the natural ones. Right. So your stevia is still chemically interacted. We have to extract it out. So there's still chemicals going into that process or monk fruit or low hanging fruit. So when we taste something sweet immediately in the mouth, we produce an enzyme in the saliva called amylase. Right. Which also signals to the pancreas to produce amylase. At the same time, we're going to get a little bit of an insulin response, despite the fact that this food has no nutritional carbohydrate value. Right. So the body isn't going to have anything hitting the blood sugar. But we have that response. We also have all of the triggering of the amygdala and the other areas of the brain that are the opiate receptors and the addiction centers of the brain. Right now, some people will have more of those than others. So someone may be more addicted to sugar, but we're also turning on that desire in the brain. And you've got to remember, for most of. Our experience on the planet, we experienced famine with some feast, right? So we've never in our history had so much food available. 

So we are hardwired as a species to take advantage of high calorie foods when they're available. So our brain wants those foods, right? You're fighting against kind of nature to try and keep yourself from eating those foods when you've already had them in your diet. So you get that turning on of that sort of addiction center in the brain. You get a little bit of an insulin response in the pancreas, which means that your blood sugar is going to drop and then you're going to probably want more sweet stuff later on. The other thing is we're starting to recognize that those fake sweeteners also mess with our gut microbiome. And so when we have alterations to the gut microbiome, that not only affects what they're up to, but it affects how we digest and absorb and also affects even our immune system. So those sweeteners, while they may be a little better choice, what I don't want people to do is all of a sudden give up all the sugar and just move to replacing it all with a lot of fake sweeteners because we're going to still have a problem. 

[00:17:58] Rebecca 

Now I know a lot of your work revolves around hormones and metabolism and how that changes, especially with older women, you know, post menopause. So how does diet affect your hormones? How does that even play a role? What is the relationship there? 

[00:18:13] Betty 

So it's really interesting. So I got into women's hormones, obviously, because I was a woman, but, you know, I kept looking at it and looking at why do women suffer autoimmune conditions? 10 to 1 to men. Why do women have greater health concerns once they go through menopause? So, for instance, we're protected against heart disease, osteoporosis and even cognitive decline until we go into menopause. And then we age match men for risk. So there's all these hormonal things that happen to women that significantly make us different than men, not only looking different, but biochemically different. So in women, one of the things that happens and we find this often in young women is they may have fertility issues or they may have abnormal periods because they don't have them on a regular basis. And what was fascinating to me when I started looking into that, there's a condition called polycystic ovarian syndrome, which is a common cause for lack of a period and fertility issues. Well, the underpinning of that condition is a inherited insulin resistance. So the body is already metabolically not very good at handling sugar and other things. And it's the interaction of that insulin resistance and excess oestrogen, which is one of our hormones that we make a lot of cycles throughout the month. And often our androgens are kind of male hormones, if you think about it, are slightly elevated in those women. 

And the other hormone that's supposed to sort of balance everything out, progesterone is low. And so you look at it, you go, okay, the woman is experiencing all these hormonal shifts that affect their fertility. It affects weight gain. But the underlying problem is dietary and insulin driven because the body can't manage like a higher carbohydrate diet, like what we see here in the West. And so many times we can adjust that through using dietary change and different herbs and things like that. There are medications that are sometimes used to help normalize the period, but it also helps normalize the sex hormones because it's affecting insulin. So in a woman we have those things that happen when we're younger and reproductive. But when a woman starts to go through perimenopause, which is usually about a decade before full menopause and menopause is one day in a woman's life, it's one year from the last time you had your period, but for almost a decade prior to that, women's hormones are all over the place because they sort of petered out slowly and inconsistently. So we don't just slowly kind of roll downhill. We get a lot of variability. And so women will experience weight gain, hair loss, mood swings, loss of libido, hot flashes, all of these symptoms. 

[00:20:48] Betty 

And what's interesting is as they experience that and they go through menopause, they often experience weight gain and they'll experience an increased risk for diabetes, increased risk for cancer, increased risk for bone loss and cardiovascular disease. So I kept looking at it and thinking, okay, obviously oestrogen is playing a role here and some of our other hormones and it truly is that post menopause, loss of oestrogen and all of those hormone shifts that drive the weight gain women often see after menopause. And so looking at that, we have to sort of step back and say, okay, I may or may not be able to intervene with hormones. I'm a nutritionist. I don't prescribe anything. But if I can manipulate what the body is doing metabolically in a woman at perimenopause and menopause, I can reduce the weight gain. But I may also help some of those other symptoms that they experience, like the hot flashes and all that other stuff. Because there's so much interaction between those hormones, the ones that help you metabolize sugar and your sex hormones. So there is a big change that happens in women, and that's why we struggle so much with weight loss relative to men, because our hormones are a big part of that picture. 

[00:22:03] Rebecca 

Wow. So what is then a hormone friendly diet that a woman should be following? What kind of nutritional guidelines should she be following to kind of dampen these effects and kind of help it along?

[00:22:17] Betty 

So if the woman has let's say she hasn't experienced significant changes yet, she's not experienced like a lot of weight gain, but she's like, okay, I can kind of see the writing on the wall. It's moving that direction. So I always, always want to make sure that we're removing a lot of those refined sugars and we're not using things like diet drinks and other stuff to sort of prop ourselves up. Right? Because that's going to set up the sort of metabolic problems that we know are going to happen. The other thing I look at is we need a lot of high fibre foods, right? So your Whole Foods based diet, so things that come from the planet naturally. So your vegetables that grow both above ground and below ground. Your fruits. Nuts and seeds. I also watch how much grain based food people eat. You know, if we stuck more towards the fruits, the vegetables, the nuts and seeds and even legumes, we're going to get a lot of fibre and a lot of nutrition. And I also want to make sure that women are getting enough protein, but not too much. One of the other areas that's very interesting to me, particularly, let's say the woman that maybe has experienced weight gain and they're in that forties and upper range of ears and they can't get the weight to come off. Like I see a lot of women that they're, let's say, doing low carb, high protein, they're exercising like mad five days a week and nothing's happening. The other thing that happens in women when we're in that age group in particular, our body can use insulin and move glucose to the cells to burn, right? That's its job. 

When you're not eating and your blood sugar is relatively low, particularly when we're sleeping, our body should use body fat as its primary fuel. The body has a backup mechanism to make glucose when it needs it, and it's at the liver. It's a process called gluconeogenesis. And so that process, particularly in women, when we go through menopause, is amplified. So what it means is, is in those people, their body won't mobilize fat to burn it. It will actually go to the liver and make more glucose instead of using your body fat as fuel. And so it either waits for you to feed it by giving it some carbohydrate content or it goes to the liver to make it. And what happens is that perpetuates the weight gain. It also increases things like fatty liver, but it perpetuates the weight gain. And it happens in women because of the loss of oestrogen, those hormone changes we see at menopause. So in those women, the interesting thing is that process in the liver where we're making glucose, we make it out of proteins, amino acids broken down. So in some cases, the women that might be doing a very high protein diet may be feeding that process. So in those women, we may actually be adding more healthy carbohydrates, higher fibre foods, getting adequate protein, but not too much to try and make sure that the liver isn't just taking their proteins to make glucose out of it. 

[00:25:09] Rebecca 

So that's why you see some people having so much success on a keto diet, but then other people are just not there struggling on it or anything. So that's it's definitely very personalized. 

[00:25:18] Betty 

Yeah. There's another thing that people don't realize too is in our genetics, some of us are more wired to handle, let's say, carbohydrates or or fats. There are people that carry a gene called APOE, a two that actually increases your ability to absorb saturated fats from your diet. So those are the people that go on like a high fat ketogenic diet and can't lose weight or start gaining weight. And they're like, Oh, my gosh, what could I possibly be doing wrong? Because in the media we've been telling everybody, Oh, all you got to do is lower your carbs and you'll lose weight. And that's not necessarily true. 

[00:25:53] Rebecca 

And also, like the calories in, calories out, they say it's always but fundamentally everything's down to calories. But really, is it because it's also about the quality and yeah, like the fiber, the slow and all of that. So where does that whole like that's such a it's been around for so long, but is that really true? 

[00:26:09] Betty 

It's not true because there's some very good studies out there. Calories count, right? So we can't eat 5000 calories a day every day and not see probably some weight gain unless we're able to expend some of that. But your hormones control how those calories get metabolized and what gets metabolized where. So things like insulin controls, carbohydrates, we have other ones that control hunger and what your body does so your hormones affect it and even your microbiome. So we've done studies looking at people eating the exact same thing. So two people, let's say, eat a half a cup of brown rice. One person has a skyrocketing blood sugar afterwards, the other person does not. And what they found is it was what the microbes were doing with that food. So depending on what their bacterial balance was in their gut, they were actually getting different changes to your the blood sugar in the person we were looking at the microbiome and also looking at the carbohydrate content. So when we're looking at those kind of things, it's way more nuanced than that. But if we were to look at a general guideline eating whole foods, lots of fiber and eating adequate protein, but not too much, and getting adequate healthy fat in most people are going to start to repair that mechanism that's broken. 

[00:27:27] Rebecca 

When it comes to metabolism to there's been new research that's come out that says that your metabolism does not slow down until you're in your sixties. You know, it stays relatively stable from it's the fastest when you're obviously a young child and then it's pretty steady all throughout your adult lifetime. And then it's only at those last few decades of life that it really does begin to slow down. So is it really true that you can speed up your metabolism and that you can even damage your metabolism by not eating? Not for eating too much. Like what's true about that.

[00:28:00] Betty 

Yeah. So the metabolic rate, right. So the cells ability to actually burn fuel is generally pretty steady. But what we do see is that other mechanisms for particularly let's say somebody who yo yo diets, right? So somebody who's gains and loses a lot of weight again and again and again. Some of those conserving mechanisms that our body has hormonally to help control for famine can get turned on and wired pretty strongly to conserve when possible. So there is some work done by a doctor, Rick Johnson out of University of Colorado, I believe, and he was looking at some enzyme pathways that affect how the body either keeps the powerhouse the mitochondria in your cell turned up or turn down. Well, one of the things that they found was that when you have, let's say, high fructose and high fructose corn syrup, fructose in your diet, when you exceed a certain amount of that that you would normally get in like eating fruit, what happens is, is that actually will turn down the powerhouse inside your cell. So it actually tells the mitochondria to slow down and it does it through enabling a enzyme called your case and it raises uric acid inside the cell. So super technical for people. So the big thing to know is if you're eating high fructose corn syrup, you're turning down your powerhouse every day. So things like that will turn the metabolism down directly inside the cell. But it's not because it's completely broken. It's because it's getting an instruction that tells the body, I need to store fat. Right? It's literally the mechanism that hibernating animals use to gain weight so they can hibernate for months on end. Right. So you have a metabolic rate that is generally pretty stable, but things that we do to try and manipulate it or foods that we eat can turn on and turn off other mechanisms that protect whether that metabolism stays steady or not. 

[00:29:57] Rebecca 

Wow. That's really interesting. Thank you so much for coming on. You have been such a wealth of knowledge. So if there's one major take home point that our listeners can come away with, what would that be? 

[00:30:10] Betty 

So I would say if I could just fill it down to one thing, do not eat anything with high fructose corn syrup in it at all. Remove any form of that from your diet because it is so damaging. It's damaging to insulin, it's damaging to the cell itself. And it's probably the largest thing that we've put into our diet since the late eighties that is driving the obesity epidemic. 

[00:30:33] Rebecca 

Now, you can tell our listeners where they can find you if they want to work with you. I know you have your own podcast as well. 

[00:30:39] Betty 

Sure, sure. You can find my podcast at this functional life. You can find me on Apple, Spotify, or you can look up this functional life. And then you can also find me at Betty Murray's and that's Betty. And you are a Y. Dot com. And I'd be happy to have you follow me on Instagram also. So yeah, thank you for having me. 

[00:31:02] Rebecca 

With all that in the show notes. Thank you so much for coming on. 

[00:31:06] Betty 

Thank you. 

[00:31:09] Rebecca 

Thank you for tuning in to another episode of the Sugar Solve 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.