Ep #3: The CEO (Blood Sugar) Crash & Burn

In this episode, Dr. Nick & Dr. Nicole utilize their expertise as functional medicine practitioners and their own experience with burn out to give you actionable tips to owning your morning. They cover why intermittent fasting isn’t for everyone (and how you’re doing it wrong), what nausea in the morning means, and two recipes to kickstart your day.

“It’s about structuring your life to serve you.” -Dr. Nick

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Noteworthy Time Stamps:

3:30 How this can affect everyone

3:45 Dr. Nicole storytime

6:45 The intermittent fasting tip no one knows

11:00 Eating more to lose weight

15:17 Pancreas & stress in fight or flight mode

21:15 Are hormones at play?

22:50 Sleep & stress relationship

27:21 Mental-emotional component

32:36 Recipes to start your day with

LISTEN TO THE FULL EPISODE

Dr. Nicole:
This is the Integrative Entrepreneur Podcast, where it’s not what you do, but how you do it. This is a podcast for entrepreneurs brought to you by entrepreneurs. We have been building a multimillion dollar healthcare business for over 10 years, and we have weaved together some of the best information for the people that are doing the best work in the business. This includes Dr. Demartini, who is a master in human behavior to Verne Harnish, who has created the methodologies of scaling up that has scaled many, many of the best businesses that we all know of. We want you to not only have a business that you love, but also a life that you love.

Welcome back, everyone. So, we are actually doing a double whammy today because this podcast is both for entrepreneurs, as well as the layperson. We are going to be showcasing this on both of our podcast, Integrative Wellness Radio, as well as Integrative Entrepreneur Podcast. So, for those of you that are new to one of the podcasts, make sure to check the other one out because we have lots of amazing content on both.

So, the major reason why this is going to live on both platforms is because this is extremely relevant to the layperson and extremely, extremely relevant to entrepreneurs, business owners, and executives. Really, what we’re showcasing today is the major blood sugar crisis that lives on for many, many years even after leaving the world of corporate or leaving your executive position or even selling your business and now moving into retirement. 

We’ve seen this over and over in our clinical practice, and we feel that it’s very important for individual to understand why they might be feeling the way that they do. They might be feeling that they have brain fog. They might be feeling low energy. They might be struggling with their sleep. They might also be struggling with their weight despite their efforts of exercise, and dietary changes. 

I know that a lot of us once we retire and we leave the rat race behind, we’re looking to enjoy our retirement, and we’re looking to maybe golf or workout more or try to relax, and sometimes we find it very, very difficult to do that. 

Yes, sometimes it could definitely be associated with boredom or not necessarily being inspired because you don’t have the same goals, which is going to actually be a separate podcast, but sometimes it’s because your body metabolically cannot get to a state of calm because there is so much metabolic damage from the years upon years of being addicted to stress. 

Dr. Nick:
Yeah. It’s like when we look at the high functioning individual, whether you’re an entrepreneur, an executive, but, I mean, you could just be, honestly, a stay-at-home mom and go through the exact same issues. This is why it’s so important and, really, the health of pancreas and your blood sugar affects every single other organ system in the body, and it’s so important to make sure that’s foundationally stable if you want to be able to have a strong foundation to build upon. 

Dr. Nicole:
100%. So, as we get started, I want to tell you guys a little story because once I tell this to a lot of patients, friends, family, they’re like, “Oh, crap! That’s me.” It’s very unassuming because I think when we’re talking about blood sugar, some of you are thinking, “Oh, well, my blood sugar looks great when I get my blood done. My glucose is normal and my hemoglobin A1C is normal, so technically, I’m fine.” 

What’s being overlooked is the idea of low blood sugar. I’m not necessarily just talking about hypoglycemia that you have to have candy on you to make sure you don’t get lightheaded or dizzy, but there are many of you that are dealing with a low blood sugar crisis, and I know it very, very well because it was me. 

So, primarily, what’s happening is you’re waking up in the morning and you’re not very hungry. Some of you might have a complete aversion to food or even feel nauseous with the idea of eating, but most of you are just not hungry. You can go a few hours. You have little coffee. That suppresses your appetite even more. Now, time goes by and it’s noon, maybe it’s 1:00, maybe it’s 2:00 and you’re like, “Oh, crap! I haven’t eaten.”

Some of you are like, “Oh, my gosh! I am starving. I’m going to hurt someone if I don’t eat.” Some of you are like, “Yeah. I probably should eat.” Then once you consume something, maybe it’s healthy, maybe it’s not healthy, intuitively, your body is going to crave carbs. So, maybe if you’re on the healthy side, maybe you’re grabbing a brown rice bowl. Maybe you’re grabbing a sushi roll or if you’re in the rat race of needing to run back and forth from work to grab lunch, you might just grab something fast like a burger or pizza or some other combination of carbs and fat. 

Then you eat, now you crash. Now, you’re looking for either some type of caffeine or you’re looking for the vending machine to give you a little sugar uptake so you can get through the rest of your day. Now, repeat. Is dinner rolls around? You’re starving again. Now, you need some cheese and crackers to maintain your hunger as you’re making dinner. You make dinner and now you’re looking for something sweet. Maybe it’s just a bite of something, but traditionally, you need something sweet to end your night. So, this is the telltale story of low blood sugar that then results in a blood sugar roller coaster through the day. 

Dr. Nick:
I think that was me, too. 

Dr. Nicole:
I think it’s a lot of people. Hence, we’re doing the podcast, but just so you know, for those of you that have a complete aversion to food in the morning, that it actually makes you nauseous to even think about eating, that is a more progressed blood sugar crisis than the person who’s like, “Ah, I’m just not hungry for an hour or two or three.” 

So, if you relate to this, too, in any capacity, even if you are just getting the midday slump, chances are, your blood sugar is not stable, and we are living in the era of intermittent fasting. The thing is is that there is a lot of interpretations as to what is intermittent fasting. 

So, many of us are thinking, “Oh, well, now, I intermittent fast everyday,” and this is supposed to be really good for you. “So, I don’t eat until noon, and I intermittent fast, and this is positive for my health.”

In reality is intermittent fasting, and it definitely varies person to person, but it really should be a max of three times a week. 

Dr. Nick:
Yeah. Also, it’s most important to have that breakfast. So, if you’re going to do intermittent fasting, my body does amazing on fasting. Some people’s bodies don’t do as, I can’t talk, do as amazing with fasting. I mean, it was a lesson I had to learn years ago as well because more is better, right? So, I had to figure out from trial and error, and then doing more research that if you’re going to fast, it’s not what you do, but how you do it that’s so important in life. It’s going to the fundamentals of fasting also looking at the health of your blood sugar to be able to use it to most benefit you. 

So, to regulate that is to have breakfast. Breakfast, they say it’s the most important meal of the day, and it truly is. So, if you’re going to be fasting, it’s best to honestly have breakfast and then lunch, and then to not eat really the rest of the day. That also goes back looking at really just the foundation of how your liver and your gallbladder works. About 5:00 PM, the bile production starts decreasing, and bile is a huge part of breaking down food, especially fat and protein. So, that’s one of the reasons also why it’s best to have your meals early on in the day and to be able to give that liver a break and allow it to do what it does best. As we’ll talk later, the liver is a big part also in helping your blood sugar. 

Dr. Nicole:
Everything?

Dr. Nick:
Everything. 

Dr. Nicole:
Literally everything. 

Dr. Nick:
Exactly. So, but I question, why do you think, especially entrepreneurs, why do you think they’re so affected by this? 

Dr. Nicole:
Well, living and breathing it is just you always have higher priority items. So, getting up, and this is, I’m going to speak for myself, and also some entrepreneurs that I’ve worked with is just I classify myself as a morning person. So, I am pretty clear in the morning and I find myself wanting to wake up and get a bunch of things done. So, by the time I do that, then I have meetings to start or I have to get to the office, and I find that it’s very easy to just grab the coffee or the espresso and then move on. Then, obviously, the longer that I did that, the more of a suppressed appetite that I had in the morning. So, it became so easy to do.

Secondary to that is based off of my background through high school and college, I worked in the restaurant industry, and for those of you that have worked in the restaurant industry, I know you can relate, is you go many, many hours without food and depending on the restaurant that you work at, you run on adrenaline. You’re running around with your head cut off having to multitask and remember a ton of different things. 

I was working in a five-star restaurant in Philadelphia. I was not allowed to write down orders. I had to remember it. So, if I had a table of 15, I had to be able to do that, as well as remember the other things that I need to bring over to my other tables, et cetera, et cetera. So, I do think that there were just years upon years of a compounding effect that then created such a bigger issue down the line. 

One of the biggest aha moments for me was just being in this mode for years is just noticing my body and noticing that I was carrying weight in certain areas or I noticed hormones would be off or I noticed my skin wouldn’t be great or my energy. Some weeks were good, some weeks were terrible, and that obviously affected my productivity, my mental clarity. 

I would go on vacation and when I was on vacation, it’s not that I was just so overly relaxed, but I noticed that I wasn’t always being super careful with what I was eating and drinking because I was on vacation, and I was eating actually a lot more than I normally would. I would inevitably lose weight. I was like, “Wow! This is so interesting.” 

As I really started to piece the puzzle together, it’s because I was eating more frequently, and I was actually keeping my blood sugar more stable, and that’s the reason why I was actually seeing changes both in my energy, as well as even my figure. 

So, it took many years of almost getting slapped upside the head that I finally disciplined myself to say, “You’re going to get up and you’re going to prioritize eating something.” It was really difficult in the beginning because it was almost like-

Dr. Nick:
An aversion? 

Dr. Nicole:
… torture. It was torture to eat a bite of a hard boiled egg. I was just like, “Oh, God! I really don’t want this.” It only took a week of just eat the bite of the egg, and then I was able to eat the full egg, and then I was waking up actually hungry saying, “Oh, I can’t wait to actually have, say, an omelet.” It just perpetuated from there, and then I also found I was way more satiated through the day. My energy was stable through the day, and I wasn’t having those cravings like, “I need caffeine middle of the day. I absolutely want something sweet after dinner.” It completely changes the pace of your day when you’re making these small changes. 

Dr. Nick:
Yeah. I mean, as entrepreneurs, we’re always trying to be as productive as possible. Most people in life want to use their time wisely to be able to serve themselves and serve other people. So, it’s really looking at you wake up and, like you said, it’s like, “I need to go open up a laptop. I got to start doing emails. I need to get everything setup for the meetings,” blah, blah, blah, blah, blah. 

Really, what got you to where you’re at today probably isn’t going to get you where you want to be or need to be in life. So, it’s really about setting up and structuring your life to be able to serve you instead of, really, life controlling you. 

Dr. Nicole:
Well, I think that there’s so many entrepreneurs, and business owners, and even executives that we talk to, and they’re all trying to biohack themselves, and they’re trying to biohack with the special IV or the special pill or the special diet or supplement regimen, and very often, it’s really just getting back to basics. 

It’s definitely a lengthy topic to get into really what you’re consuming in the morning is just as important as consuming something in the morning, but most of the foods that we are marketed as being appropriate breakfast foods are pretty much chock-full of sugar and carbohydrates, cereals, waffles, even if you’re eating gluten-free waffles, granola, yogurt, et cetera. 

So, it’s almost getting super unconventional with what you’re eating, so you’re getting protein and fat in the morning. It’s very funny because I’ll give different recipes to individuals of how to inspire a more protein, fat-oriented breakfast, and they’re like, “Oh, my gosh! That sounds delicious. I never even thought about eating something like that in the morning because I’m so programmed that I should be eating “breakfast foods”.

Dr. Nick:
Yeah, especially when I fast, I’ll just change my mindset around because I’m not having dinner. I’ll have dinner for breakfast, and then lunch is the same, and then “I skipped breakfast”, but it’s because I had dinner for breakfast. So, it’s always about changing your mindset to be able to look outside of the box to be in this box, “Is it serving me or is it not?” If it’s not, let’s look outside different options and use those possibilities to “biohack” your chemistry so that you can have mental clarity, you can have more energy that’s sustainable, and then we can use that energy to really drive us.

One of the things I wanted to come back and focus on more is that stress cycle because that stress cycle, most people think it’s all about your pancreas is consuming sugar and consuming all these crappy foods, but stress is such a big player into affecting your pancreas. So, you’re the master in biochemistry. Do you want to take people through that process?

Dr. Nicole:
Yeah, 100%. So, by the way, I’ll give you guys two recipes at the end, so stay tuned. I know that was a little bit of a tease. So, when it gets into just the big picture here is something that I said in the beginning that some of you may have been like, “What does she mean by that?” is being addicted to your stress hormones, being addicted to it thinking that it is going to be beneficial to your business. 

I know this very well, and I’ve seen it over and over a million times. It’s something that is very easily not on your radar, and then you hear it, you’re like, “Oh, crap! Is that me?” but we get to a point that if I ask most of you, “Are you stressed?” you’ll say no. That was easily my answer like, “No. I run a business, but it’s what I do.” 

What you’re not understanding is that if we go back to our genetics, our genetics actually haven’t changed much over the past couple of 100 years or even thousands of years. When we think about hunter gatherer and these individuals that were hunting and then sometimes became the prey, and they had to outrun the tiger or outrun something that was hunting them, their body kicks in this fight or flight response in order to protect them. 

Usually, after the individual got to a safe space, that fight or flight response would calm down and stabilize. Unfortunately, in this day and age, especially in the world of being an entrepreneur or being a mom or just trying to navigate family stressors is that a lot of us are living and breathing a fight or flight response all day everyday, and it’s becoming our normal.

We live right outside of Manhattan in New Jersey, and there’s so many individuals that will say to me, “Yeah, but I can handle stress.” Yeah, great, but your genetics and your cells don’t know that. They don’t know how awesome you are. So, you can stop lying to yourself saying that you can handle it because what’s happening internally is that your body is in straight up chaos because you’re having this massive roller coaster of your blood sugar going up and down, and because you’re in this fight or flight response, you’re overproducing adrenaline, your overproducing cortisol, which are your stress hormones, so that means you’re suppressing your melatonin, which makes you not be able to sleep very well or not at all. 

You’re also suppressing your serotonin, which messes with your mood. You’re suppressing your dopamine, which makes you need that glass of wine at the end of the day or makes you need the sugar at the end of the day. Then from there, you’re completely suppressing your hormones. 

So, number one is you’re suppressing your insulin. So, what that means is that you have all these sugar floating around because your body is in this hyper stress mode, and nobody can use it. Your brain cells can’t use it. Your liver can’t use it. Your muscles can’t use it. Insulin is what allows your body to use the sugar. So, you can’t use it. 

So, now, it’s floating around in your blood vessels, and it’s creating a boatload of inflammation. Maybe it’s clumping your blood vessels, which is going to create blood clots. Now, all of a sudden, we have the 48-year-old guy that was “healthy”, that was trying to have a relaxed weekend playing golf and had a heart attack on the golf course.

How many times do we hear these stories, guys? We need to understand that it is preventable, number one. Number two is your basic blood work is not going to show you this. I have so many individuals that I run their glucose and their hemoglobin A1C, which are the most traditional blood sugar markers, and they’re completely normal. Then I run some advanced markers like amylase and lipase, which are pancreatic enzymes, and they’re through the roof, meaning this person is in full-blown pancreatitis. 

This is not happening to individuals that are old. I specifically had a patient. She is one of the individuals who inspired this podcast is that she’s what? I think she’s 27 right now. She has been out of the Manhattan rat race for five years, but she lived and worked in Manhattan for seven years. So, literally fresh out of college, started working, and she’s like, “I worked in this fast pace industry.” It was in fashion. So, obviously, with fashion, there’s a whole set of different issues when it comes to eating disorders and image, but that was even a side note or a sidebar, but she was waking up. She had to be at the office super, super early. She was in-charge of getting coffee for all of her higher-ups. So, she literally will get this jumbo coffee. Of course, there were syrups and everything else in there. 

She’s like, “I can’t tell you how many days I would be like, ‘Oh, my God! It’s 7:00 PM, and I haven’t eaten.'” 

So, I’m literally working with her five years later after getting out of this crazy, high-stress lifestyle. She is still in a massive, massive blood sugar crisis. She came to me primarily for hormonal issues, as well as adult acne, and one of her biggest concerns was, “I’m engaged. We’re planning on having a baby once we get married, and I’m very concerned that this isn’t going to happen for me.” 

This was something that we were able to work with her and get her body back on track, but the thing is is that her story was so many women’s stories is that they feel that everything is attributed to their hormones. She was right. There was things going on with her hormones, but the root case of it was that her blood sugar never fully recovered, and her body was still stuck in this fight or flight state. So, she had massive dysregulation with her cortisol levels, her adrenaline levels, and then that was completely disrupting the blood sugar, as well as the hormones. So, we really had to start with the root and really stabilize the foundation before we started to see positive changes in her hormones. 

So, I tell this story because I want you guys to understand that this isn’t just about blood sugar, but the aftermath of all the different things that it creates. For men, what this looks like is low libido or erectile dysfunction or finding that they have fat distribution or weight distribution similar to a female, that they’re holding a lot of weight in their belly, they’re holding weight even in their hips. They might even be holding weight in their pec muscles. They’re working out and they’re trying to see a change, but they’re struggling to see a change because it’s not a lack of strength or a lack of muscle building. 

The only way you can really build muscle or get toned is if you have proper metabolic function, which really goes back to the functionality of your pancreas, liver, and your blood sugar. 

Dr. Nick:
Yeah. I mean, another fact is working with a lot of high profile individuals, one of the things that they’re focusing on biohacking is sleep. I mean, you touched on that very shortly. Sleep can be disrupting when we’re stressed because the cortisol and melatonin production is really inverse related. So, we want our cortisol to be highest in the morning. Melatonin should be highest at night, but if we’re stressed from burning that candle, it’s going to mess up that pathway and we’re not going to have quality sleep.

So, most of these people are coming in and they’ve been doing the biohacking and they’re wearing the things, the gadgets tracking their sleep, and they’re doing so many things to focus on that. They’re even wearing blue light blocking glasses. That can be a stress. The blue light, we’ll call that stress and not allow that melatonin production to occur as well. 

So, it’s about looking at the whole piece of the puzzle because you have so many people today that are intelligent and they’re biohacking, but they’re biohacking on top of a foundation that’s not really strong. I love biohacking. I wear the amber-colored glasses at night as well because it helps me have that quality sleep so I can go through those deep REM cycles, but if I do that and my pancreas is still imbalanced, then it really wouldn’t matter. So, it’s always about starting from the strong foundation and working up, and then when you have those little gems or those biohacks, you’re going to get so much more out of it. 

Dr. Nicole:
Yeah, and I’m glad you said that because I was just telling you a story as of a consult that I did on Friday, and he’s a good friend of ours, also an entrepreneur. We do very, very unique testing and everything that we recommend from supplements to diet is all based on DNA testing. It was just interesting because we’ve been working together for about nine months, and we’re not working on anything specific. He just wants to be as healthy as possible so he could be as productive as possible and, obviously, live a life that he’s able to do the things that he wants to do. 

It was just very interesting that every three months we do some retesting with him and he’s come up for the same supplement. It’s a leucine supplement, which is branched-chain amino acid. I was asking him about his muscles or if he’s really doing a lot of crossfit or strenuous workouts. He’s like, “No, not at all,” he’s like, “and I do feel strong.” 

I was like, “Okay. So, let me troubleshoot this a little bit more.” 

I know him and he’s a biohacker. He has tried anything and everything on the planet, and there is a fad right now with infusions or IVs of NAD. A lot of entrepreneurs are doing this because it’s also being marketed to entrepreneurs for productivity, energy, mental clarity, and also, it’s expensive. So, usually, individuals that are higher class are able to afford it because it’s upwards of $1,000 for every time you get an IV. 

So, fast forward, I was like, “Let me guess. You’ve done NAD IVs.” 

He’s like, “Yeah. Why?”

I go, “How many have you done?”

He’s like, “Oh, about six.” 

I was like, “Dude, you’re done.” 

He’s like, “What do you mean?” 

I was like, “You broke your pathway.” 

He’s like, “What do you mean?” 

I was like, “What you have to understand is that if you give your body something, especially in that high of a potency, then your body doesn’t have to make it because it’s like, ‘Well, it’s here. So, what’s the point?'” I was like, “So, that is the precursor or the co-factor for leucine.” 

I was like, “So, I do think that there were other things that were going on that didn’t allow your body to fully use the NAD properly, but this has created a big kink in the chain for how well you can actually create that aversion into this branched-chain amino acid.” 

He was just like, “Oh, crap!” 

So, I say this primarily because I’m not a huge proponent for IVs, first of all, because a lot of it is just getting excreted via the kidneys. Secondary, high doses of certain things can actually create or perpetuate problems. So, just understand that it is unique to the person, and these are all things that we figure out through our testing, but not always thinking that IVs are the best thing and the most medically advanced therapies on the market because I find that’s often a misconception around it. 

I want to make sure that we end with a couple of things that you really can get started with that are super easy right away, but Dr. Nick just said no. He’s not done. 

Dr. Nick:
I want to throw one more thing, especially, it’s my zone of genius, is the mental-emotional component of it. So, we talked about stress, but it’s not so much what you do, but how you do it. I’m going to say that over and over and over again. So, there’s a lot of times in life that we’re doing taking actions on things that are not valuable to us, honestly. So, every human has a hierarchy of what’s least important to most important to them. So, if we spend parts of our day on things that are not important to us, even if it’s not a “stressful situation”, it’s going to create a stress response because we’re not serving ourselves. That stress response is going to go through, increase the cortisol, the epinephrine, the adrenaline, all those things as a feedback mechanism to say, “Hey, guess what? You’re not serving yourself. 

So, it’s really about looking at all aspects of life to be able to really serve yourselves, but also to serve your blood glucose so it can serve yourself. It’s like we look at things as imbalances of being bad things, but they’re actually great things. For every stressing, there’s a blessing. So, to be able to look at those stressors of just a feedback mechanism and saying, “Hey, you’re really not serving yourself in one area of your life,” and being able to dive deep to be able to get clarity on that true cause because, yeah, you can change your diet, but if you don’t change your mindset with it or if you’re up late at night and you’re getting tons of that artificial blue light from doing research or being on the TV or whatnot, which most entrepreneurs aren’t on TV, but every once in a while, we got to have that Netflix binge. 

So, it’s really about looking at evert single aspect of life, especially our connection with ourself and are we serving ourself because that’s going to affect our blood sugar, and specifically the insulin as well. 

Dr. Nicole:
100%. So, what would you say is one of the best practices that you are using to … because I think it’s very easy for us to get busy and to get out of our zone of genius or get distracted by lower priority items. So, if you find yourself getting distracted or you find yourself getting drawn in a different direction, what is your hack or what is something, even if it’s a conversation you have with yourself that helps you to make sure that you’re getting back on track? 

Dr. Nick:
I mean, two things I would say. The first is you have to be objective. It’s like if we’re not collecting data, we can’t change anything. So, it’s really about the end of the day to be able to look at, “What were the things that serve me the most? I want to do more of that. What are the things that serve me the least? I need to delegate that because it’s not serving me or I have to link how it is serving me in the short-term so I’m not having that stress response through that mental-emotional pathway.” 

The other side of things is before you do anything, to set an intention. It’s like, “Why am I doing this?” because when you go into something knowing that it’s serving you, A, it’s going to be a lot more fun and enjoyable, and there’s going to be less resistance. So, you’re going through it creating already a least amount of stress, lease resistance.

Dr. Nicole:
Yeah. I think that that’s huge is just taking a moment to reflect on your day. What lit you up? What was awesome? What was a drain? I find that there are certain things that maybe aren’t always super exciting, but then I also decipher what was a serious drain because it was so far outside of my zone of genius that it created a level of stress, and is it possible for me to delegate it now or is it something that I’m going to put on the list to make sure that I can delegate it somehow or another if it’s a new hire that we eventually bring on, that we’re going to make sure we look for that trait or even if it’s just hiring a virtual assistant to deal with it. 

Like the mistake that we just made in the middle of this podcast, I ain’t editing that. That would just torture me. So, sometimes it’s a very simple solution, and then sometimes when you find yourself getting drawn back in on a day-to-day is, “Okay. When I’m hiring someone for X position, maybe looking to see if they have a specific quality or trait that this aspect can be taken over.” 

So, I love that. I think it’s so important. On a day-to-day, too, is what both Dr. Nick and I said is really thinking about what you’re putting in your mouth in the morning as well. That, I literally can’t even tell you, it sounds so silly and so easy, but what you eat in the morning and making sure you eat in the morning will completely transform the rest of your day, I promise you. Maybe not day one or two or three, but if you keep doing it, it is going to transform your day. This is also because it’s going to stabilize your cortisol levels in the morning. 

So, if you stabilize your cortisol levels in the morning, you’re going to stabilize your blood sugar, and you’re also going to see, you’re going to start correcting your cortisol and melatonin patterns so that you’re actually having an increase in your melatonin in the evening. 

Dr. Nick, you mentioned something really important about the blue light, which I think is an important hack for people to keep in mind at night. 

Dr. Nick:
Yeah. I mean, I know you’re going to share some recipes, but I want to share one as well. It’s one of my favorite things. So, I don’t really enjoy cooking that much like Dr. Nicole loves to cook. It’s meditation for her. When it comes to the kitchen, if I was-

Dr. Nicole:
You can grill. That’s about it. 

Dr. Nick:
I can grill, but if I was a single bachelor, literally, because there’s a lot of entrepreneurs that are single bachelors, this is what probably I would eat for breakfast every single day. 

Dr. Nicole:
This should be good. I don’t even think I know this. 

Dr. Nick:
It’s so simple, and it sets you up for the week. So, literally, it’s just getting the muffin tray and putting eggs in it. Throw some sausage in there. You can throw some feta cheese in there, bake it. If you want to, I love broccoli rabes. You could put some veggie in there. Bake it, and then every single morning, it’s quick. So, you can still be productive. You’re not wasting time preparing breakfast every single day, and you literally have a jampacked, awesome, protein-rich meal to be able to help stabilize your blood sugar. 

Dr. Nicole:
So, I love that you just said that because so many people are probably like, “Cheese and sausage? That can’t be healthy. So, number one is quality is massively important. So, pasture-raised eggs are the primary thing to look for if you can work with a local farm based on where you live. Best case scenario. 

Number two is a lot of individuals are steering away from dairy. Cow dairy does contain something called casein, which can be inflammatory because it’s very hard for people to digest, but if you’re looking for sheep-based feta, which is the normal origin of feta, by the way, sheep-based feta, sheep dairy does not contain any level of casein, so it is a lot easier for people to digest, and it gives you good quality fats. 

Secondary to that is when you’re dealing with sausage, pork has its own set of issues. Pigs do not have sweat glands. So, they tend to contain more toxins than other cuts of meat, but if you were to gravitate towards chicken sausage or turkey sausage, that could be a great alternative or you can even use just ground chicken turkey bison trying to get it, again, from a local farm from a good source. 

When you’re looking for poultry, pasture-raised is the key term you’re looking for. When you are looking for red meat, especially beef, lamb, you’re looking for grass-fed and grass-finished. It is very tricky in this day and age because what they can do is they can feed the animal grass for only a quarter of its life, and they can label it as grass-fed. So, you’re really looking for grass-fed and grass-finished, which is more than likely going to come from either a local butcher or a local farm. 

Dr. Nick:
Yeah. Honestly, it’s always best not only locally you’d be able to support the family and the community, but it’s always best to be able to have that relationship with the farm. We get a lot of our stuff from a farm in Pennsylvania. They’re just amazing. Yeah. It’s really just about searching around you and looking at quality because there’s so many issues with not every single big corporation, but so many big corporations, they have interest for their stockholders, and for everything else, and it’s not always about the quality. 

So, it’s like when you go small, you have such a better chance for having that love and passion and care going through that whole process because energetically, all that affects the quality of the meat as well. 

Dr. Nicole:
100%. So, one of my personal favorites is a spinoff, and there’s a vegetarian version, as well as a meat-loving version, but I actually will do taco balls, and they’re really easy to build in the morning because everything is pre-made. I’ll usually do either ground bison, ground chicken, ground turkey, it depends on what I’m in the mood for, saute that with onion, garlic, and then I’ll do cumin or I’ll get an organic taco seasoning. I will top it with avocado and something called labneh. Labneh is very popular in Middle Eastern. It is a very, very thick and creamy version of a yogurt. 

Dr. Nick:
It’s if yogurt and cream cheese had a baby, it would be labneh. 

Dr. Nicole:
That’s a great way to describe it. So, this is something that usually is cow dairy, but you can also find goat and sheep versions of it. For those of you that are looking for something that’s going to fall more on the vegan side is looking for replacing the meat with some type of bean, kidney beans, black beans, and/or even white beans could be a great option. 

Technically, they are carbohydrate, but they are very, very, very high in soluble fiber, which will actually help to stabilize your blood sugar, but also really helps with liver detoxification. So, you could easily replace the meat with beans, and then focus just on the avocado. Very often, if you’re looking for a yogurt that is going to be either cashew-based or almond-based or coconut-based, I do find that they’re not very savory. They’re usually sweet. So, it would be a little bit of an odd flavor putting it in, but definitely being able to leverage even just the avocado or even hummus on top. 

So, those are some key things to keep in mind is fat and protein are key. Obviously, just mixing up an omelet is another great alternative, but these are things that will completely transform your morning. 

For those of you that are absolutely, horrifically nauseous in the morning and are like, “I can’t, I can’t. I can’t even do it,” is there is a very specific powder by Designs for Health called KTO, and this is something you can throw a scoop into your coffee. It mimics a creamer. It’s a great step in the right direction to start getting your blood sugar more stable, which will then work you into being able to have a little bit more of an appetite. 

So, those are some of our key hacks for the morning, and then at nighttime is keeping in mind that if you are doing late night emails, if you have kids and you find yourself working late or trying to decompress with a show late at night is wearing blue-blocking glasses. As Dr. Nick said, the amber-colored glasses will give you the most benefit for increased melatonin production. The brand that you like is which?

Dr. Nick:
Blue Blockers, I think it’s called. I never know. 

Dr. Nicole:
It’s the Australian company. 

Dr. Nick:
Yeah. They’re awesome. 

Dr. Nicole:
Yeah. So, those are a couple of our hacks that we find for ourselves to be very helpful and all of the entrepreneurs that we work with. So, we hope you enjoyed and we hope that you can get out of your blood sugar crisis, but if you do feel that you really resonated with the idea that your blood sugar might be a bit hard to correct on your own because you worked in that crazy rat race for years upon years is knowing that we can help through the variety of testing that we do. 

We actually do incorporate our Integrative Medicine Onboarding into our programs at the Integrative Growth Institute. So, this is a really, really unique approach to working with entrepreneurs because we find that it is so, so important to not overlook what could be going on internally that could be affecting why you’re not meeting your goals, and why you are not maybe feeling as productive and effective within your business. 

So, check out the link below so you can learn a little bit more. Hop on a strategy call with our team. They are happy to point you in the right direction, and leave a comment below if you enjoyed this or what was your aha moment. 

Dr. Nick:
You’ve reached the end of another episode of the Integrative Entrepreneur Podcast. Connect with us at integrativegrowthinstitute.com. Don’t forget to sign up to our newsletter to receive our free materials. See you at the next episode. 

Dr. Nicole:
If you loved today’s episode of Integrative Entrepreneur Podcast, please head over to iTunes, subscribe, rate, and leave us a review. It is very much appreciated. Thank you. 

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