metabolicresearch

Curcumin for Metabolism (new study!)

What you need to know ⬇️


Curcumin is the biologically active compound in turmeric (the yellow spice used in curry).


It’s a polyphenol known for its beneficial effects on metabolic health—including blood sugar, insulin, inflammation, and weight.


But curcumin is not well absorbed from the digestive tract, so there have always been questions about its bioavailability and whether it’s worth taking.


A new research review (PMID 39062953) reveals that curcumin may not need to be well absorbed to still have metabolic effects 🙌


The reason is because curcumin acts directly in the gut to shift the gut microbiota in favor of beneficial bacterial strains, like Bifidobacteri, Lactobacilli, and butyrate-producing bacteria.


👉 This shift in gut microbiomes translates into a cascade of events that influences metabolic health.


The thing about natural compounds is that they always have multiple effects on many pathways in the human body. This is what makes them more challenging to study and to explain but so powerful for our health.


If you want to explore ways to add more turmeric into your diet, you can try out:

🫚 Golden Milk (warm milk with turmeric and spices)

🫚 Yellow Rice (add a dash of turmeric while cooking)

🫚 Scrambled Eggs or Tofu (mix turmeric in when cooking)

🫚 Smoothies (sprinkle into your smoothie)


Do you have a favorite way to use turmeric? Let me know in the comments.


Servida S, Piontini A, Gori F, et al. Curcumin and Gut Microbiota: A Narrative Overview with Focus on Glycemic Control. Int J Mol Sci. 2024;25(14):7710. [link]

How to Sabotage Your Blood Sugar (For Real)

❌ Stop doing these things If you want healthy blood sugar regulation.

Lots of times people come to me with concerns about their blood sugar, and they’re already doing a lot of things *right*

They know they need to eat a healthy balance of macronutrients and to move their bodies every day, but here are some surprising things many people don’t realize can spike their blood sugar and sabotage their efforts.

1️⃣ Eating Carbs Alone

Without protein, fiber, or fat, carbs are quickly digested and cause a sudden spike in blood sugar.

2️⃣ Eating While Stressed

Stress hormones signal cells in the liver to release glucose into the bloodstream as an energy source to face the perceived threat. That’s not helpful if real sugar is also coming in the form of food.

3️⃣ Coffee on Empty Stomach

Coffee triggers the release of adrenaline (a stress signal), which signals cells to release sugar into the bloodstream. This can set the stage for poor blood sugar regulation for the day.

4️⃣ Dinner Late at Night

Food is meant to be digested and then utilized for energy. If you eat a large meal right before bed, the excess energy will be stored as fat or disrupt blood sugar levels in the night.

5️⃣ Sleep Deprivation

Studies show that even one night of sleep deprivation can worsen insulin resistance the next day.

What did I miss?

Have you noticed other surprising things that disrupt your blood sugar?

Reference

Singh T, Ahmed TH, Mohamed N, et al. Does Insufficient Sleep Increase the Risk of Developing Insulin Resistance: A Systematic Review. Cureus. 2022;14(3):e23501. [link]

Surprising Cause of Accelerated Aging

Sugar is making you age faster 💥

Not to be dramatic, but the truth is that sugar spikes cause a biochemical process called glycation…and the production of advanced glycation end products (AGEs).

Turns out that AGEs play a big role in skin aging.

They accumulate in the skin, compromise collagen, and contribute to fine lines, wrinkles, and sagging skin 😩

Sure, glycation is a natural process that increases with age anyway, but diets that are high in sugar or refined carbs without a balance of healthy fats, fiber, and protein accelerate the process.

Is slowing down the aging process a motivating factor for you?

🌱 Get started at our practice through the link in our bio!

Reference

Gkogkolou P, Böhm M. Advanced glycation end products: Key players in skin aging?. Dermatoendocrinol. 2012;4(3):259-270. [link]