TRANSKRIP 🔗
WEBVTT
00:00:00.719 --> 00:00:04.959
Many athletes believe snacking is helping their energy.
00:00:05.120 --> 00:00:11.039
Those protein bars, that trail mix, those energy drinks, healthy snacks between meals.
00:00:11.199 --> 00:00:15.519
And in motorsports, that pattern becomes almost automatic.
00:00:15.759 --> 00:00:28.640
Drivers grabbing quick fuel between sessions, crew athletes eating whenever there's a break, and team owners surviving on coffee and convenience foods while managing business stress and travel.
00:00:28.879 --> 00:00:36.960
But what if constantly eating is actually training the metabolism to become less responsive?
00:00:37.200 --> 00:00:50.640
Because what research demonstrates, and what we often see in clinical practice, is that many high performers are unknowingly operating with chronically elevated insulin levels.
00:00:52.320 --> 00:01:10.400
Nothing dramatic at first, just subtle energy crashes, brain fog, mild cravings, difficult fat loss, inconsistent focus, increasing inflammation, and all of this is just enough to lose their edge unnecessarily.
00:01:10.640 --> 00:01:12.319
So let's break that down.
00:01:20.480 --> 00:01:22.400
Hello, I'm Jeffrey Morton.
00:01:22.480 --> 00:01:34.319
If you're like most in NASCAR's top tiers, drivers, crews, owners, or executives, while you're busy chasing podiums, have you fully considered who's taking care of you?
00:01:34.560 --> 00:01:45.680
Right here, you're about to start transforming your mind and body for peak race day performance with high performance health, designed exclusively for the demands of NASCAR.
00:01:46.000 --> 00:02:00.560
As a certified high performance health coach and consulting hypnotist, I've coached elite entrepreneurs and athletes to higher energy, sharper focus, and greater resilience, naturally, safely, and backed by science.
00:02:00.799 --> 00:02:06.480
And right now, I'm bringing that same engineered approach to the best in motorsport.
00:02:06.640 --> 00:02:18.879
Here you'll find no wasted time, just a unique blend of integrative health, mental conditioning, and proven recovery strategies delivered in plain language that you can use right away.
00:02:19.039 --> 00:02:24.400
Imagine a season without burnout, brain fog, or the costly crash of your health.
00:02:24.560 --> 00:02:28.000
Because the truth is, the real race starts within.
00:02:28.159 --> 00:02:29.759
I'm grateful you're here.
00:02:31.199 --> 00:02:38.080
Yes, welcome back to Breaking Boundaries for Champions, the only high performance health podcast for motorsports professionals.
00:02:38.319 --> 00:02:55.280
I'm your host, Jeffrey Mort, your certified high performance health coach from Victory Lane Wellness, where our notebook focuses on naturally fueled high performance health for drivers, for pit crew athletes, and team leaders looking to optimize performance at the root level.
00:02:55.439 --> 00:03:06.719
And if you enjoy these conversations around physiology, recovery, longevity, and performance, be sure to click that subscribe button so you never miss an episode.
00:03:07.039 --> 00:03:17.520
Because today's topic is one of the most massive metabolic misunderstandings in modern health: constant snacking and insulin resistance.
00:03:17.680 --> 00:03:22.560
Now, most people believe eating constantly keeps metabolism high.
00:03:22.719 --> 00:03:31.360
And to a point, that belief makes sense, especially in high-demand environments like motorsports, where energy output is high.
00:03:31.599 --> 00:03:50.479
But if constant eating always improved metabolism, then people grazing all day would have stable energy, effortless fat loss, perfect blood sugar, optimal focus, and that's clearly not what is happening, which raises a better question.
00:03:50.719 --> 00:03:54.960
What happens when insulin never gets a break?
00:03:55.199 --> 00:03:58.960
And just to be clear, this podcast doesn't provide any medical advice.
00:03:59.120 --> 00:04:02.400
It's not intended to diagnose, treat, or cure any disease.
00:04:02.639 --> 00:04:08.479
Blood sugar concerns should always be evaluated with your qualified healthcare provider.
00:04:08.719 --> 00:04:24.879
What research demonstrates, and what we often see clinically, is that insulin sensitivity is heavily influenced by things like meal timing, especially food quality, stress physiology, sleep quality, believe it or not, plays a big one.
00:04:25.120 --> 00:04:26.959
That's one that a lot of people overlook.
00:04:27.439 --> 00:04:30.959
Muscle mass, activity level, and metabolic health.
00:04:31.120 --> 00:04:43.439
And a simple way to understand insulin, insulin is like the crew chief waving glucose, which is blood sugar or um energy fuel, into the cells of the body.
00:04:43.759 --> 00:04:49.839
So every time you eat, and this is especially true with refined carbohydrates, which we don't recommend.
00:04:49.920 --> 00:04:55.040
So when I say carbohydrates, I'm usually talking about uh complex carbohydrates.
00:04:55.279 --> 00:04:59.040
So any anytime you eat something, your blood sugar rises.
00:04:59.120 --> 00:04:59.839
That's natural.
00:05:00.000 --> 00:05:03.360
And then that also causes insulin to rise.
00:05:03.519 --> 00:05:09.680
And in a balanced body, glucose gets delivered into the cells for energy consumption.
00:05:10.000 --> 00:05:11.759
That is normal.
00:05:11.920 --> 00:05:13.040
That is healthy.
00:05:13.279 --> 00:05:17.759
The problem, the problem begins when the signal never stops.
00:05:18.000 --> 00:05:20.319
This is the always fed problem.
00:05:20.560 --> 00:05:33.279
And let's look at a typical race day pattern for either a pit crew member or a driver, you know, an athlete that's uh really exerting that energy during uh a race day or a race weekend.
00:05:33.360 --> 00:05:37.360
You know, they might start off their day with uh coffee with sugar.
00:05:37.519 --> 00:05:56.560
And actually, that presents an entirely different challenge because
Load full transcript
coffee on an empty stomach, especially caffeinated coffee, will uh spike the um the noreprinephrine and adrenaline, um, the stimulating neurotransmitters is what I was going for there.
00:05:56.639 --> 00:06:02.560
Um so actually the coffee should really be consumed with food or after food.
00:06:02.720 --> 00:06:13.680
And then they might go for a breakfast sandwich, and then maybe a little later on a protein bar, and then have lunch, and then maybe a handful of snacks from that drawer in the hauler.
00:06:14.319 --> 00:06:20.399
You know, I've seen that drawer in the hauler before, and um, you know, we we need to talk about what's in that drawer.
00:06:20.480 --> 00:06:23.759
And then they might have an energy drink, and then another quick snack again.
00:06:23.839 --> 00:06:31.040
Um, and then maybe by that time it's dinner time, and then they might have dessert, and then they might have a snack uh a little later on or before bed.
00:06:31.839 --> 00:06:39.360
Even when some of those foods seem somewhat healthy, insulin may stay elevated almost continuously.
00:06:39.519 --> 00:06:45.279
And over time, cells can become less responsive to insulin's signal.
00:06:45.680 --> 00:06:50.639
The body compensates by producing even more insulin.
00:06:50.879 --> 00:06:54.959
That is the beginning of what is known as insulin resistance.
00:06:55.120 --> 00:06:57.920
So let's connect this to motorsports performance.
00:06:58.079 --> 00:07:02.480
Why does this matter in motorsports and for athletes?
00:07:02.720 --> 00:07:19.120
Well, because chronically elevated insulin is associated with things like increased inflammation, higher body fat storage, energy crashes, cravings, brain fog, elevated triglycerides, uh, reduced metabolic flexibility.
00:07:19.279 --> 00:07:29.920
And in motorsports that can mean slower decision making, inconsistent focus, reduced endurance, slower recovery, especially between race weekends.
00:07:30.079 --> 00:07:34.399
Nothing catastrophic, but just enough to lose that edge.
00:07:34.800 --> 00:07:36.560
And now this is important.
00:07:36.959 --> 00:07:45.920
This is where we get, you know, this this program here is really focused on the nuance around uh what is out there in mainstream media.
00:07:46.160 --> 00:07:51.519
So meal frequency alone is not the villain twirling its mustache in the corner.
00:07:51.680 --> 00:07:53.120
Context matters here.
00:07:53.360 --> 00:08:13.360
And a high performance athlete eating strategically around intense training, meaning a bio-individualized ratio of protein, complex carbohydrates, and healthy fats, is very different than consistently grazing on ultra-processed foods under chronic stress and poor sleep.
00:08:13.600 --> 00:08:17.360
And not everyone should go long periods without eating.
00:08:17.439 --> 00:08:18.639
That's important too.
00:08:18.879 --> 00:08:21.680
So, you know, who should be cautious, you might be wondering.
00:08:22.000 --> 00:08:30.720
Long gaps between meals may not be appropriate for individuals with uh what's known as reactive hypoglycemia.
00:08:30.800 --> 00:08:43.679
This is high blood sugar, basically, or HPA access dysfunction, adrenal dysregulation, uh, certain medical conditions, history of disordered eating, and extreme training demands.
00:08:43.840 --> 00:08:46.879
So the answer is not everybody should fast.
00:08:47.279 --> 00:08:55.840
The goal is metabolic flexibility, which can be discovered through advanced at-home lab testing.
00:08:56.000 --> 00:08:57.519
The body likes rhythm.
00:08:57.679 --> 00:09:04.639
What we often see work well clinically for many individuals is three to four balanced meals daily.
00:09:04.879 --> 00:09:07.840
Proper protein intake, we'll talk about that in just a moment.
00:09:08.080 --> 00:09:16.720
Balanced fiber intake, we're gonna tie those two together, structured eating windows, and this creates fewer blood sugar spikes.
00:09:16.799 --> 00:09:21.120
But more importantly, periods where insulin can settle back down.
00:09:21.279 --> 00:09:33.279
It's not about the elevation of blood sugar upon eating, it's how um, I don't even want to say quickly, but how long it takes the blood sugar to settle back down and become balanced.
00:09:33.440 --> 00:09:40.879
We don't want that blood sugar to be elevated constantly because the body often performs better with rhythm.
00:09:41.120 --> 00:09:50.320
Kind of like giving the pit crew time to reset the pit box instead of firing lug nuts at them nonstop for 16 straight hours.
00:09:50.559 --> 00:09:57.519
So, one of the biggest problems with blood sugar dysfunction is many people don't even know that it's happening yet.
00:09:57.679 --> 00:10:02.320
And standard yearly blood work often misses the trend early.
00:10:02.399 --> 00:10:07.200
And that's why we evaluate markers like uh hemoglobin A1C.
00:10:07.279 --> 00:10:08.240
So, this is very important.
00:10:08.320 --> 00:10:13.679
And we can do this through our advanced at-home uh lab test, the stress, mood, and metabolism test.
00:10:13.919 --> 00:10:16.639
Actually, it looks just like this, comes to you in the mail.
00:10:16.799 --> 00:10:24.879
Um, a simple, actually, this one's a two-part, one is uh saliva testing, the other is a simple finger prick, a couple of drops of blood on a card.
00:10:24.960 --> 00:10:33.519
And this gives us insight into longer-term blood sugar patterns, about three months, as well as metabolic stress.
00:10:33.759 --> 00:10:53.279
And then uh through our minerals and metals tests, we can also look at oxidizer status, which is based on the ratios of calcium to potassium and sodium and magnesium, which you don't need to know all that, but this indicates a balance of stress and catabolism on the body.
00:10:53.519 --> 00:10:58.960
And then another important test for metabolism is data on uh full thyroid function.
00:10:59.120 --> 00:11:06.720
So the thyroid is the metabolic governor of your body, and the stress mood metabolism test
does look at that as well.
00:11:07.039 --> 00:11:13.840
And now, technology has made real-time metabolic feedback easier than ever.
00:11:14.159 --> 00:11:19.679
The CGM technology, this is real-time data, a continuous glucose monitor.
00:11:19.759 --> 00:11:21.919
That's what's known as a CGM.
00:11:22.399 --> 00:11:35.360
This allows you to see exactly how your body responds to foods, to stress, to sleep disruption, to your workouts, to travel fatigue, and even alcohol.
00:11:35.519 --> 00:11:42.399
And one accessible option that we've discussed, uh been using lately in our practice is a Stello CGM.
00:11:42.559 --> 00:11:46.799
I have no affiliation with them whatsoever, but it's the most economical.
00:11:46.879 --> 00:11:52.960
It's one that's recommended or we recommend for people that um, you know, uh don't need a medical device.
00:11:53.039 --> 00:12:07.919
We do have another one called Faya Health that is used for situations where we need a medical grade device, but the stello, great information, and this can provide real-time glucose data for as low as$49.
00:12:08.399 --> 00:12:10.480
That'll cover you for two weeks' worth of data.
00:12:10.559 --> 00:12:17.679
If you want a little bit longer, it would be about double that because the sensors last about two weeks and they're about$49 per sensor.
00:12:17.840 --> 00:12:28.559
And honestly, some people are shocked when they realize that their healthy snack is creating blood sugar roller coasters similar to an all-star race at Dover.
00:12:28.879 --> 00:12:37.679
So instead of constantly feeding the system, the goal becomes improving metabolic flexibility and insulin sensitivity.
00:12:37.919 --> 00:12:39.919
So that means balanced meals.
00:12:40.320 --> 00:12:41.360
These are your macros.
00:12:41.440 --> 00:12:49.919
When I say a balanced meal, making sure that you have the right amount of protein, the right amount of um carbohydrates.
00:12:50.000 --> 00:12:58.399
So in this case, it would be vegetables, and then you know, two to three tablespoons of a healthy fat, like maybe avocado or olive oil, on the plate.
00:12:58.720 --> 00:13:08.080
That would be a balanced meal for uh ideally for lunch and for dinner, for you know, a balanced meal for breakfast, uh, a breakfast smoothie is what we recommend.
00:13:08.320 --> 00:13:13.519
Great way to um actually get back about 30% of your energy in the morning.
00:13:13.679 --> 00:13:16.559
Uh, we also look at proper protein and fiber.
00:13:16.720 --> 00:13:19.039
So we use the 30, 10, 3 rule.
00:13:19.200 --> 00:13:25.759
So about 30 grams of protein per meal, that would bring you up to um about 90 grams per day.
00:13:25.919 --> 00:13:34.080
You know, if you're an athlete, you're training hard, pit crew athletes, drivers, you probably want to want to go a little closer to 100, 120 grams of protein.
00:13:34.159 --> 00:13:35.840
You don't want to overdo the protein now.
00:13:36.000 --> 00:13:40.320
Uh the 10 represents 10 grams of fiber
per meal, so that's important.
00:13:40.480 --> 00:13:43.519
You're aiming for about 30 grams of fiber per day.
00:13:43.679 --> 00:13:47.600
And then uh the three would be, you know, three balanced meals per day.
00:13:47.679 --> 00:13:50.159
So that's the 30, 10, 3 rule.
00:13:50.399 --> 00:13:52.559
Strength training is important as well.
00:13:52.799 --> 00:13:54.480
Three to five times per week.
00:13:54.639 --> 00:13:58.320
You do want recovery built into your training program.
00:13:58.399 --> 00:14:01.279
You do not want to train for seven days a week.
00:14:01.519 --> 00:14:03.039
Sleep optimization.
00:14:03.200 --> 00:14:08.720
You know, most people we recommend seven to nine hours of sleep uh each night.
00:14:08.960 --> 00:14:11.279
For athletes, we increase that.
00:14:11.360 --> 00:14:13.039
So about eight to ten hours.
00:14:13.200 --> 00:14:17.440
You know, Olympian athletes, they might sleep for 12 hours per day when they're training.
00:14:17.679 --> 00:14:20.960
Stress reduction, find an anchor twice a day.
00:14:21.039 --> 00:14:26.080
Uh, maybe that's some breath work, uh, maybe that's some meditation, maybe that's a hypnosis audio.
00:14:26.240 --> 00:14:28.720
Stress reduction is super important.
00:14:29.440 --> 00:14:31.440
Improved meal rhythm.
00:14:31.600 --> 00:14:34.960
This is three and a half to four hours between meals.
00:14:35.120 --> 00:14:36.559
This is very, very important.
00:14:36.639 --> 00:14:39.360
And that means no snacking in between those meals.
00:14:39.519 --> 00:14:45.840
Um, you know, there's a time and a place for that snack, and that might be uh pre-workout or something like that.
00:14:46.240 --> 00:14:52.639
Reduce processed foods, reduce sugar, and reduce or eliminate alcohol.
00:14:52.799 --> 00:14:55.120
Very important for blood sugar regulation.
00:14:55.279 --> 00:14:57.440
And then, of course, toxin removal.
00:14:57.600 --> 00:14:59.440
Toxin removal, toxin removal.
00:14:59.600 --> 00:15:07.600
There are so many toxic exposures, environmental exposures uh at the shop, at the track, um, and that's very important.
00:15:07.759 --> 00:15:08.879
What do we recommend?
00:15:09.200 --> 00:15:11.919
Quarterly functional medicine detoxes.
00:15:12.000 --> 00:15:15.840
Uh, that could be a 7, 14, or 21-day functional medicine detox.
00:15:16.159 --> 00:15:20.240
You don't have to do the extended one every quarter, but at least once a year.
00:15:20.320 --> 00:15:27.200
Um, and once a year doing a heavy metal detox and a parasite uh detoxification protocol annually.
00:15:27.360 --> 00:15:30.320
Those are very, very important, especially in the racing industry.
00:15:30.480 --> 00:15:32.720
The heavy metal detox, uh, super important.
00:15:32.879 --> 00:15:36.960
And then movement after meals, very important to balance that blood sugar.
00:15:37.120 --> 00:15:42.559
The best way to rebalance blood sugar after a meal is a 10-minute walk.
00:15:42.639 --> 00:15:44.480
If you do a little longer, that's fantastic.
00:15:44.559 --> 00:15:45.919
You're getting your steps in.
00:15:46.080 --> 00:15:50.720
If you can't walk, it's raining, you you know, maybe can't go outside, no, there's no place to walk.
00:15:50.960 --> 00:15:52.159
Do 20 squats.
00:15:52.320 --> 00:16:00.720
That would be a great replacement after the meal, uh, a replacement for walking to be able to help balance your blood sugar a little quicker.
00:16:00.960 --> 00:16:08.240
Because insulin resistance is often not about one meal, it's about the accumulated pattern.
00:16:08.639 --> 00:16:22.639
And that driver or crew member feeling exhausted mid-afternoon or craving sugar or needing caffeine just to maintain focus, gaining body fat despite training, that may not be a motivation issue.
00:16:22.879 --> 00:16:26.159
It may be a metabolic signaling dysfunction.
00:16:26.399 --> 00:16:27.600
So the white flag is out.
00:16:27.759 --> 00:16:30.000
Final lap here on breaking boundaries today.
00:16:30.240 --> 00:16:32.960
Constant snacking doesn't always improve energy.
00:16:33.120 --> 00:16:38.960
Sometimes it slowly trains the body to become less responsive metabolically.
00:16:39.120 --> 00:16:49.679
And in motorsports, the edge doesn't come from constantly feeding the system, the edge comes from creating a metabolism that responds efficiently under pressure.
00:16:49.840 --> 00:16:51.759
It's all about balance, my friends.
00:16:52.000 --> 00:17:01.279
If you're serious about optimizing performance at the root level, you can apply to work with Victorylane Wellness at victory lanewellness.com.
00:17:01.519 --> 00:17:10.559
Programs are built for drivers, pit crew athletes, and team owners committed to precision, resilience, metabolic performance, and long-term vitality.
00:17:10.799 --> 00:17:19.359
And every enrollment supports race for a reason, providing advanced functional testing for chronically ill children through racing related charities.
00:17:19.519 --> 00:17:21.599
We will see you in Victory Lane.
00:17:21.680 --> 00:17:22.160
Bye bye.