Nucleotide are DNA genetic material ATP are take energy from glucose we do not store proteins we use all when people did not get glucose from diet gluconeogenesis Sketal muscle convert glucose to continue our brain function 

insulin -blood stream to cell 

liver store the access as glycogen 

when you eta blood glucose rise

insulin glucagon 

glucagon stimulate the glycogen to produce glucose from liver

Diabetes 

#Type1 pancreas did not produce insulin ( genetics)

#Type2 cell did not recognize insulin 

cells become insulin resistant 

in combination with genetic 

#hypoglycemia 

#Type 1 

#Type 2 

38 million diagnosed Diabetes 

97 million diagnosed with pre Diabetes 

HbA1c

some of the glucose attach the haemoglobin in the last 3 months 

other test 

Fasting blood test 

Glucose tolerance test 

1-2-3 hours how glucose going down 

limbs it takes a long time

Maintain our blood glucose

Low glycemic index tends to have to be absorbed much more slowly whereas

In the glycemic index are that they spike your blood sugars really quickly so if you think of things like ice cream and cake and candy and waffles, but there are actually some vegetable

I did post some links in the campus site about mike if you would like to take a look so probably the biggest problem for our blood sugar and a big explainer for the rapid increase worldwide

is all of the added sugar in our diet added sugars are found in so many of our foods found in everything from sodas, of course and juice beverages to ice cream and candy and cereal and bagels, etc. I have included a list in the campus site of all the different names because many of the names that they will put on the food label in the ingredients list are things that may not sound like sugar to you and all sugar sugar is sugar so sometimes people will think oh the organic sugar is healthier than white sugar or the honey it’s a natural sugar so it’s healthier than than white sugar. It’s still sugar. It doesn’t matter. It’s all sugar so you still need to limit these sort of pure sources in your diet. A lot of people don’t realize exactly how much sugar is in their diet so for example, if you go to Starbucks or pizza or whatever coffeehouse you like and you get those Frappuccino‘s or you know somebody might go in it’s açai since it’s like a super food so it’s probably really hell it’s got strawberries. It’s probably really healthy but it has 20 g of sugar, which is quite a bit and I’ll tell you how much you should have in a moment and then if you look here you see like a Snapple in a 16 ounce bottle of Snapple there are cubes that’s 1011 10 1/2 cubes yogurt lots of people think of yogurt is a healthy food but it’s actually packed with sugar so if you really like yogurt by plain yogurt and add fruit or even just added a teaspoon of jam or honey to it, and you’re gonna get a lot less sugar granola products like bread, tomato sauce, huge amounts of sugar in it so it’s really hard to get away from in addition to 

We get way too much sugar and we don’t get enough of this other nutrient, which is fiber

What fiber is if we look at a seed from a plant you have three basic parts

The germ is the embryo and it’s a pretty rich source of nutrients you can see it’s got like the vitamins and vitamin and healthy fats you have endosperm, which is primarily

and then you have the brand and the brand is the indigestible part for us. It does have some vitamins and minerals, but it’s this is the fiber and all we have we have that we want soluble fiber digestion you can see a bunch of foods that contain fiber here and then insoluble is found in whole products and vegetables and fiber bulk to our stool and it helps to move food through our gut, more sort of more quickly 

Our waste to hang around and sit in a large intestine for days on end and people who eat really low fiber diet that’s one of the things they have is their poop is literally just sitting in there for long periods of time

Is important because it feeds our micro biome it reduces inflammation it can prevent heart disease and some types of cancer. It’s just overwhelming all the benefits of fiber so if you’re wondering how much you should be eating of each thing the RDA for total carbohydrates is about 130 g on a 2000 kg calorie per day diet that’s 45 to 65 total calories so do you wanna be on a higher protein diet? That’s fine just make sure you’re getting adequate carbohydrate nutrition.

about 14 g for 1000 cal consume so for a biological female that’s about 25 g per day biological male on average that’s about 38 g per day now one thing about fiber if you realize that you’re not getting enough fiber in your diet if you don’t wanna just jack up your fiber consumption, don’t feel like oh my God I’m not getting a fiber. Start eating a lot of fiber right now. You will feel pretty bad so you wanna incrementally increase the amount of fiber like out an extra piece of fruit or double the lettuce in your salad and eat you know partially you eat some whole wheat bread or something slowly raising the fiber in your diet till you get to the appropriate levels the added sugars is less less than 10% of your total calories and the my plate says that’s less than 200 cal a day but when I looked at the American heart association their recommendation is 150 cal a day for 36 g of added sugar versus 25 g for women or 100 cal a day so you know that’s basically like a soda so we need to really think about that 

Thanks I’ve posted some more resources related to this