Your Dose of Dr. Molly: Issue #2
We'll cover how to unlock better metabolic health, the link between insulin resistance and acne, my upcoming book, and other biohacking news!
WELCOME BACK!
While writing the newsletter this month, I realized there was an obvious theme (here’s your hint… it has to do with the health curriculum I taught at Stanford University).
But before we get there, we’ll cover just how many steps you need to take per day, the rise of early-onset cancer, and the relationship between insulin resistance and acne. So let’s get to it!
HEALTH NEWS
STEP YOUR WAY TO BETTER HEALTH
The pandemic has led to a reduction in the number of steps we take daily. It's been 2.5 years since the pandemic began, and worldwide step counts have not returned to pre-pandemic levels.
The number of steps you take each day can be the difference between feeling great and feeling like you could fall over at any moment. You might be wondering, how many steps should I take a day?
The CDC recommends taking 10,000 steps daily, equivalent to about 5 miles. The ADA also recommends 10,000 steps to lower the risk of all-cause mortality in adults with prediabetes and diabetes. If you're trying to lose weight or get fit, you may want to aim for 12,000 steps per day. And if you're older than 65, your goal should be around 8,000 steps per day.
No matter your age or fitness goals, the benefits of walking include increased energy levels, greater flexibility and mobility in your joints, improved blood circulation throughout your body, and better weight management.
Ways to incorporate more walking into your daily routine:
Take the stairs instead of the elevator or escalator
Park farther away from the store entrance so that you have to walk more to get there
Take a walk outside during your lunch break rather than eating at your desk or in the cafeteria
Take phone calls while walking
Take walking meetings
If you can't remember how many steps you took today, apps and wearables can help! I’m a big fan of Oura Ring to track my steps, sleep, stress, and intensity of exercise.
EARLY-ONSET CANCER
When most people hear the word cancer, they don’t think about early onset or that it’s on the rise among adults under 50 and that metastatic cancer has been rising since about 1990. There are multiple risk factors thought to contribute to the rising incidence of cancer (and, all chronic metabolic diseases) in young adulthood including:
The Standard American Diet (defined as a diet high in processed meat, sugar, and ultra-processed foods, but low in fruits, vegetables, and fiber)
Insufficient exercise
Infections
Genetics
Environmental toxicity
Stress
Why do I think these problems contribute to cancer? I believe the culprit is mitochondrial dysfunction–without healthy energy production, the body cannot do proper detoxification and genetic repair processes, nor maintain normal blood sugar.
High blood sugar is a sign of mitochondrial dysfunction and has been linked to increased cancer risk. Everyone needs to address insulin resistance early in life if they want to reduce the risk of cancer.
In 2014, I discovered I had insulin resistance by putting on a continuous glucose monitor, which helped me reverse it with lifestyle changes. I spent years figuring out how to get back on a healthier path.
“In the process of fixing my blood sugar, fixing my insulin resistance also fixed my skin, my hormones, my sugar cravings, my relationship to food, my energy problems, my sleep, and my fitness.” ~Dr. Molly
If you want to learn how to do this, take my course.
LINKING ACNE AND INSULIN RESISTANCE
A naturopath on Instagram recently shared the root causes of acne—but she left out a really important one… Insulin resistance.
Acne is a common skin condition more prevalent in Westernized societies with diets high in refined carbohydrates and sugar. Hyperglycemic diets and obesity are also some of the factors known to cause acne. Recent research has demonstrated a possible link between acne and insulin resistance (IR).
Agents that help with insulin sensitivity are being used as an adjunctive acne treatment and doctors are advised to screen for metabolic syndrome in acne patients.
I believe dermatologists and primary care doctors should be aware of the potential relationship between acne and IR because early treatment of IR can prevent the development of diabetes and cardiovascular disease.
Acne has multifactorial causes, but whenever I see a patient with acne I immediately wonder if they have IR. In my experience, fixing IR leads to fewer wrinkles (less advanced glycation end products), less acne and much brighter skin.
The key is measuring your blood sugar, changing your diet, developing metabolic flexibility, moving your body more, and reducing your stress. If you want to learn more about acne and IR:
Association between isolated female acne and insulin resistance: a prospective study
Acne and insulin resistance: A systematic review and meta-analysis
GETTING BETTER METABOLIC HEALTH
How do you know if you might be insulin resistant? Ask yourself if you have experienced any of the following:
Weight gain or difficulty losing weight (specifically belly fat)
Low energy
Lethargic or sleepy after eating
Waking up in the middle of the night so hungry you have to eat
Difficulty focusing or brain fog
Cranky or irritable (especially if a meal is missed)
Darker coloring to your skin around neck and underarms
Hungry after a full meal
More thirsty than usual
Lab results that indicate:
High fasting blood sugar or post-meal blood sugar (>100 and >140 respectively definitely guarantees IR)
High blood pressure (>130/85 mmHg)
High fasting insulin levels (>20 is considered abnormal but I like to see levels <6 mcIU/ml)
High triglycerides (> 150 mg/dL)
High waist circumference (>40” in men and >30” in women)
If you answered yes to any of the above, you might be one of the 129 million Americans affected by IR. In other words, you may be part of the 93% of Americans who are not metabolically healthy, meaning your body is not optimally producing and using energy.
So what does this mean? If not addressed, this can reduce your healthspan and longevity and can lead to any number of conditions:
Dr. Casey Means, CMO of Levels Health
The fact of the matter is that we’re in the midst of a metabolic disease epidemic. I’ve dedicated a huge portion of my online course to help others reverse their IR and get their metabolic health in check. A few things you’ll learn as it relates to reversing your IR:
How to use blood sugar monitoring to find a dietary style that makes you look and feel your best
Food hacks for avoiding blood sugar spikes (including drinking vinegar before eating, eating non-starchy veggies first, and the importance of exercise before and/or after eating)
What is metabolic flexibility, and how to build up yours
Tips on fasting–who should/shouldn't fast, guidance on exercise and fasting, etc.
With new science and technology, you can now biohack your body into optimal health. My online course teaches you blood sugar optimization 101, and you’ll learn how to tackle these issues head-on.
THE SPARK FACTOR:
If you missed it or just forgot, you can now pre-order my book, The Spark Factor!
Inside you, there is a spark—it’s what animates you, and without it, you could not live. This energy creation isn’t mystical or spiritual; it is science. We know from research that our cellular machinery transforms the food we eat and the air we breathe into the electricity that fuels us. With the right lifestyle inputs, we glow with energy; but when the demands on our bodies exceed our capacity--as is true for so many of us--we become burned out, mentally and physically.
In The Spark Factor, I will share a biohacking program uniquely tailored to women's biology—a plan targeting the mitochondria, the power source of all cellular life.
Head to the Amazon link below to be one of the first people to ignite your spark.
QUOTE OF THE DAY
As you’ve probably noticed, the recurring theme this month has been around blood sugar. It’s also a focal point of my online course and book for a reason; blood sugar is your energy gauge, and it’s the ultimate biomarker… So to keep with this theme, I’ll leave you with this quote:
“In 2012 about 56 million people died throughout the world; 620,000 of them died due to human violence (war killed 120,000 people, and crime killed another 500,000). In contrast, 800,000 committed suicide, and 1.5 million died of diabetes. Sugar is now more dangerous than gunpowder.” ~Yuval Noah Harari
To love, light & better health for all,
Dr. Molly