The bottom quartile of risk for long-term chronic illness—people [must] maintain glucose levels between 70 and 110 or 120 mg/dL for 95% or 99% of the day ... I actually personally try to keep my blood sugar below 100 or 110 mg/dL including meals 24/7, and my average I shoot to keep at between 85 and 85 mg/dL.

In the United States, 88% of American adults are metabolically unhealthy, 35% are either diabetic or pre-diabetic, and 70% are obese or overweight.

Muscle is a specific type of tissue in the body that can actually use glucose even without insulin. However, it can only do that in a low insulin environment. So, specifically, adding more muscle to your body will improve the amount of tissue that can consume glucose without having to increase the amount of insulin. So, it's definitely something I would encourage—adding some strength training and building some muscle.

Taking a walk after a meal, especially an indulgent meal with a lot of carbohydrates, can completely change the blood sugar response that you'll see or the blood sugar excursion that you'll see.

Two people can eat the exact same two foods and have equal & opposite blood sugar responses to them. This implication is massive because what it does is it flips over the concept that there is a one-size-fits-all solution or diet. The implication of having a blood sugar response that is extremely high to one food and flat to another that somebody else has the opposite response to implies that there is a hormonal downstream effect that will be opposite as well. So, the amount of insulin that your body releases and the rate of release will be different.

Real-time information is the thing that's been missing from your daily life. Everybody is sitting down and making a choice for lunch—'What am I going to eat and why?' And all of us, with very few exceptions, are doing that based on internet advice, something that worked for a friend, or just taste—the way it makes you feel, and unfortunately, that's skipping all of the under-the-hood effects, like the hormonal implications and the long-term compounding interest on those choices.

At the highest level, metabolism is the set of cellular mechanisms that our bodies use to make energy from our food and environment, so it's fundamental to life. In order to power any process in any cell in the body, whether muscular or brain, we need energy. That metabolic layer is how we get that energy and where we get that energy is up to us—that's the lifestyle choices we make.