#216 The Truth About Blood Pressure, Sugar, and Insulin

Have you been told to cut salt to lower your blood pressure? What if the real issue is sugar and insulin resistance—not salt? In this eye-opening episode, Tanya unpacks why so many women are being misled about what’s driving their high blood pressure, especially in midlife and menopause.

We explore the powerful insights of authors like Ben Bikman (Why We Get Sick) and Gary Taubes (Good Calories, Bad Calories), who reveal how fasting insulin plays a much bigger role than most doctors acknowledge. You'll learn why your ideal fasting insulin is under 6, what happens when it's higher, and how insulin drives water retention, inflammation, and blood pressure spikes—often more than salt does.

You’ll meet two women—Susan and Lisa—on very different health journeys. One follows conventional advice: reduce salt and take medication. The other works with a progressive doctor and coach, makes targeted lifestyle changes, and naturally reverses her high blood pressure by focusing on diet, movement, sleep, and stress.

This episode will empower you with simple, actionable tips to:

• Reduce fasting insulin levels

• Support healthy blood pressure

• Understand how sugar, not salt, drives hypertension

• Rethink outdated medical advice and start asking better questions

✨ Bonus: Download your free cheat sheet + tracker to help lower fasting insulin and track your progress naturally.

🎧 Tune in on Spotify, Apple Podcasts, or YouTube.

https://youtu.be/8GyWrSMcU-4 

https://spotifycreators-web.app.link/e/yuoZwO9qPYb 

https://podcasts.apple.com/us/podcast/216-the-truth-about-blood-pressure-sugar-and-insulin/id1661982133?i=1000738626689 

💌 Be sure to subscribe, rate, and share this with a friend who’s ready to take charge of her health in menopause and beyond!

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Menopause Made Easy Podcast with Tanya:

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📝 Cheat Sheet: How to Lower Fasting Insulin (and Blood Pressure) Naturally

🎯 Goal: Fasting Insulin Under 6 uIU/mL

🍽️ 1. Reduce Added Sugar and Refined Carbs

• ❌ Skip: white bread, pasta, pastries, soda, candy, sugary yogurt, cereal

• ✅ Add: veggies, legumes, nuts, seeds, berries, protein, healthy fats

🥩 2. Prioritize Protein

• Aim for 30–40g per meal

• Helps reduce post-meal insulin response

• Keeps you full and stabilizes blood sugar

🚶‍♀️ 3. Move After Meals

• Walk for 10–20 minutes after eating

• A proven way to blunt glucose and insulin spikes

🏋️ 4. Lift Weights or Do Resistance Training

• Builds insulin-sensitive muscle

• Do 2–3x/week: squats, lunges, pushups, bands, dumbbells

⏰ 5. Try Early Time-Restricted Eating (TRE)

• Finish dinner by 6–7 PM

• Fast for 12–14 hours overnight

• Avoid snacking late at night

😴 6. Sleep 7–9 Hours/Night

• Poor sleep = higher cortisol = higher insulin

• Prioritize sleep hygiene: dark, cool room; no screens before bed

🧘 7. Manage Stress

• Deep breathing, yoga, journaling, meditation

• High cortisol raises insulin and blood pressure

🧂 8. Reintroduce Mineral-Rich Salt

• Add pinch of sea salt to water or meals

• Helps hydrate cells, curb cravings, and regulate blood pressure

🧪 9. Track Your Progress

• Get fasting insulin tested (ask for it—it’s not standard!)

• Ideal: under 6

• Fasting glucose: under 90 mg/dL (5.0 mmol/L)

• BP goal: under 120/80

📅 Weekly Tracker:

📊 Blood Sugar & Blood Pressure Tracker