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Metabolic Reset with Dr. Breanne Kallonen


Tune into the Invigor Medical podcast for an enlightening session with Breanne Kallonen, a renowned authority on naturopathy and metabolism. Embark on an in-depth exploration of metabolic reset techniques and discover sustainable strategies to reach your health objectives.

Time Stamps:
0:00 Metabolism and holistic health with naturopathic doctor Brianne Callanan.
2:03 Naturopathic medicine, functional medicine, and patient healing experiences.
4:03 Stress management and metabolic reset program.
7:45 Personalized nutrition and food sensitivity testing.
11:54 The impact of chronic vs. occasional unhealthy food consumption on metabolic health.
12:55 Metabolism and nutrient deficiencies.
17:28 Metabolic health, mitochondria, and a holistic approach to weight loss.
23:46 Nutrition, blood sugar, and weight loss.
29:34 Insulin resistance, nutrition, and supplements.
35:43 Gut microbiome and weight loss.
37:51 Semaglutide for weight loss and gut health.
41:09 Weight loss medication and lifestyle changes.
43:18 Muscle loss, metabolic health, and supplements for weight management.
48:00 Health advocacy and nutrition program.
51:03 Metabolism, microbiome, and wellness with Brianne.

Natalie 0:00
Hi, and welcome to the Invigor medical podcast, where we’re going to walk with you on your journey toward optimal health performance and wellbeing. My name is Natalie.

Derek 0:09
And I’m Derek.

Natalie 0:09
And we’re going to be your hosts on this journey. In each episode we share insights from top professionals in physical, mental and emotional health. With that said, let’s dive into today’s podcast.

Natalie 0:20
We are so excited to have Brianne Callanan with us this morning. She is a naturopathic doctor and an expert in holistic health, which is something that I’m really passionate about, and I’m super excited to have a conversation around. She’s here to share her insights on metabolism. Woohoo, excited for that, and her transformative metabolic reset program. I think this is going to be fantastic and a lot of people are going to be really excited to hear this.

Derek 0:44
Yeah, I’m super excited.

Natalie 0:44
So welcome to show Brianne thanks for being here.

Breanne Kallonen 0:46
Thanks so much for having me.

Natalie 0:48
I’m so jealous. Before we started recording Brianne, let us know that she’s currently in Panama. And I literally just drove through freezing fog and sheets of ice on the roads.

Derek 0:57
Yeah, it’s been a dreary week.

Natalie 1:00
Oh my gosh, it’s been a couple of weeks of just not great weather. So we’re just going to like vicariously live through the sunshine and blue sky that I’m sure your ex-I just know…Did you just look out the window?

Breanne Kallonen 1:10

Derek 1:11
We’re so jealous.

Natalie 1:10
If you weren’t watching the video recording of this, she just gazed out the window with this…and you could see the sunlight and they’ve just so jealous, but very happy for you. So I think, I think envious is the correct term.

Derek 1:12
Yeah. I think, I think that’s right.

Natalie 1:13
If you ever want to look in to the difference between those two highly recommend. So Okay, so let’s go ahead and get started and jump in here. I’m really excited and preparation for this episode, we both listened to a lot of your content. Everything that you’re talking about falls right in line with what we’re passionate about here at Invigor Medical, which is health and longevity and how to live your best, healthiest, longest life. And so I would love to start though with a little bit of like your background like how did you-first of all, what are your credentials? And what why the focus that you have, you know, how-what is it in your personal journey that led you to this space and being so passionate about everything that you share?

Breanne Kallonen 2:03
Yeah, I think what really got me in to naturopathic medicine and functional medicine is just my own experience. I went through my childhood and my teens very healthy, I didn’t have any health concerns. So I didn’t really truly understand the state of our medical system until I became pregnant with my first child.

Natalie 2:26
Oh, wow.

Breanne Kallonen 2:27
And then going through the process of in and out, not feeling like my questions were answered, and kind of been given handouts and really not feeling supported holistically through that journey. Yeah, I was like, there has to be a different way to do this. And that led me into holistic care naturopathic medicine, functional medicine, and I think it’s really the patients that I see now that inspire me to continue learning and continue to dive deeper, because so many individuals are struggling, and they don’t understand why and they want get those answers. And we can’t keep telling people that they’re fine.

Natalie 3:08
Yeah, I totally…

Breanne Kallonen 3:09
Because they’re not fine, right?

Natalie 3:10

Breanne Kallonen 3:10
You know, to just deal with it.

Natalie 3:12
Yeah, to just constantly live in a state of like, it’s norm-One thing that I’ve noticed, I’m sure you’ve seen this too, when people actually start to heal. And they’re like, I didn’t even realize how bad I felt. Because you get so used to just feeling awful, it doesn’t feel awful, it feels normal, right? It becomes your normal. So then when there actually is healing, and you do figure out how to, you know, eat specifically for your body? Or what’s going on? Are these transitions that happen? And then you’re like, I didn’t even know I could feel this good. And I’m sure you’ve probably experienced that with your patients in your practice.

Breanne Kallonen 3:44
Yes. And so many individuals, even with stress, right? They’ll say, Well, everybody’s stressed, right? I’m always stressed, like, isn’t that normal? And I’m like, It’s not normal to be fatigued, anxious, overwhelmed, can’t sleep. Right?

Derek 4:03
I think that there’s a there’s a really good point to be made there of the distinction between acute stress and chronic stress, right? Because it’s like, I think that when people say like, oh, I should feel stressed, right. And like, I think that feeling acute stress on a day to day basis. You know, when, for example, this morning, my daughter, we had pancakes and my daughter got the giant thing of maple syrup from Costco. Now, she literally poured it into a bowl. And it’s just full and almost like overflowing and so like, like, that’s gonna cause acute stress. I mean, it was very cute. And I was stressed.

Natalie 4:41
Alright, you’ve reached your one limit.

Derek 4:45
But, but that being said, like being able to experience acute stress, like, in many ways can actually enhance performance, whereas it’s the chronic stress of like, how am I going to pay these bills? How am I going to do this? I haven’t gotten enough sleep and like feeling dragged down consistently that I mean scientific studies have shown like it’s it will cut literally cause immune dysfunction, metabolic disorders, all those kinds of things which I’m sure we’re going to talk about more today with your metabolic reset.

Breanne Kallonen 5:12
Exactly. And when I asked people about stress, they’ll say, I think you hit the nail on the head, they’ll say, you know, this is not the most stressed I’ve ever been, right? I’m not talking about that one event that was really stressful. It’s like chronic perpetual stress that you deal with on a day in and day out basis that’s really impacting your overall health, your hormones, your immune system.

Natalie 5:36
And I think it’s like I was just realizing coming into the new year 2024 kind of doing an assessment and a look back of the previous year. um that I was incredibly stressed for most of last year, there was a lot going on in my personal life. And I think I just got so used to it and and incredibly, our bodies are are so intelligent and incredible at adapting, right. And so I think that’s part of it. Your body’s like, Okay, we got to deal with this, we got to figure it out, we got to get going and everything. But as I was entering the new year, I was really taking stock and realizing the places that my health, mentally, physically and emotionally had taken a hit and realizing it, a lot of it started with that stress and how many other things started falling by the wayside? Because I was so focused on managing that stress, well, subconsciously focused, if that makes sense. Yeah. So I’m really excited to talk with you about your metabolic reset programming, obviously, we’re talking a lot about stress right now. But there’s a lot of other things that come into play. And I love the story that you shared about your own personal journey and how it inspired you to be on the path that you’re on. We’ve talked about this before on the podcast, and how I, you know, we’re really excited about how there seems to be a bit of a transition happening, where there’s empowerment for people to be in charge of their health care, and to advocate for themselves. And you know, what you experienced about, you know, going, you know, with your daughter being pregnant and feeling like you don’t know what’s going on, don’t have the information don’t have the support that you wanted. And I love that there’s someone like you and there are more people like you coming into this space. And, and not just supporting patients, but helping equip them. Because I think that that’s so important. And so I’m excited that even just through this episode, this 45 to 60 minutes that we have you your knowledge and expertise will help equip our listeners to be in charge and take care of their own health. So with that, let’s kind of jump in a little bit and tell me about how did you get to this metabolic reset program like what what was the story behind that, and then we can kind of dive in a little bit to what it is.

Breanne Kallonen 7:45
So when I first started working with individuals, I was always really passionate about clean nutrition, and exercise and helping individuals find really easy ways to incorporate those strategies to manage their weight. So I actually started out with macro tracking, and teaching individuals about proteins, carbs, and fats and foods. I was talking about intermittent fasting and meal timing and carb cycling. So I would help individuals fulfill carbohydrates based off of their exercise. And it worked well for a lot of individuals. But then there was a good chunk of individuals that they truly were doing all of the right things. They were uploading their macros, they were doing their exercise, but it just wasn’t producing the results that I would have anticipated. So, you know, traditionally they would get blamed for these, right, they would say, Well, maybe you just need to lower your calories more, maybe you just need to exercise a little bit harder, lift your weights, do more intermittent fasting. And it got to a point where I just wasn’t comfortable with doing that to individuals. It wasn’t sustainable. It wasn’t great for their mental health. And that’s where I dove into FOD testing, functional medicine, what’s going on with the hormones, the gut health, the blood sugar, what else is making it so much more challenging for these individuals to maintain the body composition that they want, because genetics play a role, but it doesn’t encompass everything. It’s that lifestyle aspects of hormones that gut health that can explain or transform how those genes are expressed. So with that bloodwork and the functional medicine, I was really able to pinpoint okay, what tweaks do we need to make to help individuals reach their goals easier?

Natalie 9:33
I love that because it is so debilitating when you are doing all the right things, you know, and especially if it’s like my own doctor is telling me and it’s not working and what is wrong with me and why isn’t this working and and then you just kind of feel like there’s no hope. And like maybe you should just give up because what’s the point? So it sounds to me like one thing that you can do is hope with a program like this And I’m guessing you found lots of success or you wouldn’t keep teaching it to your patients.

Breanne Kallonen 10:05
Exactly. And it’s an individualized approach. So as much as there’s some key frameworks, we want to help individuals understand which foods are going to work for them. Because there’s going to be foods that’s going to work for Sally and not for Susie, we need to figure out what specifically going to work for you at this frame of work where you are. Because once you have the tools to understand how to test out different foods, you can carry those same strategies moving forward, right, you know, maybe the place at which your stress levels are right now and your digestive health is great, now, you’ve got a couple of foods that we need to remove. They’re too inflammatory for you at that point. But you can always retest them later, when you’re at a different state to see if your body can now handle them. So I think it’s a great learning experience for individuals to go through.

Derek 10:18
That’s great.

Natalie 10:55
Okay, so I love sorry, I want to say real quick, because it sounds to me because I’ve done a food sensitivity test before, when I was dealing with some health issues and determined it was all a result of my gut microbiome, and imbalance there. But it sounds to me like what you’re saying is like, if you discover foods that are causing an issue and inflammation or whatever. Later, once you’ve got things healed and reset those, those foods may not continually be an issue. It’s not like you have an allergy, and you should never have this food. But with an opportunity for your gut microbiome to reset that you may be able to handle these foods better. Is that what I’m hearing you say?

Breanne Kallonen 11:30
Exactly. And I have so many patients that come to me with a laundry list of all the foods that they’ve removed over the past number of years. And you’re right, like you didn’t all of a sudden develop all of these sensitivities, we have to ask the question of WHY, right? You should be resilient enough to be able to tolerate a variety of different foods.

Derek 11:53
Yeah, and I almost think that it comes back to this whole concept of having things you know, if you’re eating, if you’re eating foods that are really bad for you chronically, you know, obviously, that’s going to have a massive output to your metabolic health, it’s going to have a massive output to your microbiome, you know, all these things. Whereas like, if you were only to if your health if your diet is really healthy for you know, 90% of the time and you go to, you know, Dairy Queen, to get a blizzard, like once a month, like that shouldn’t wreck, you know, your, your, your metabolic health or shouldn’t wreck you know, your microbiome or any things along the along those lines. So yeah, I really like that concept of being able to say like, look, just because it’s not good for you at this time. That’s probably because you’ve been chronically indulging in these or not indulging or consuming over a long period of time. And you know, your body’s like, basically in fight or flight. And so by removing it, you can reintroduce it in little in little doses here and there. Is that is that correct?

Speaker 1 12:55
Yeah, exactly. And I think it even goes beyond this. We’re all have individuals where, you know, it’s not even pizza and ice cream that they’re having to eliminate. It’s things like broccoli, cauliflower, Brussels sprouts, onions, gluten, dairy, soy, eggs, nuts, soy-like they have this huge, long list of everything that they don’t eat. And that really leads me to I’m a WHY person. I want to understand why. Your iron is low? Why? Your thyroids low? Why? You can’t eat all these foods. Why is that? What’s actually going on?

Natalie 13:28
Yeah, I am glad you said that. Because in fact that my food sensitivity tests, broccoli and brussel sprouts was one of them. And my nurse practitioner was like, Well, how often do you eat broccoli and brussel sprouts. I was like, broccoli is my favorite vegetable. I eat a lot. And she’s like, well, your stuff is out of whack and it’s hard to digest. And so you’re having a harder time. And so your body’s like, well, we don’t like this right now. I mean, the number one food that I was sensitive to at the time of the test was vanilla.

Derek 13:50

Natalie 13:51
Who would have thought but like literally every day, I had an all natural vanilla sweetener that I was putting in my coffee every single day, you know, and so it’s just really interesting. And pineapple. I couldn’t have pineapple for a while I can now you know. But so maybe we could start a little bit with what is the first step? You know, because I did a food sensitivity test. But is that necessary? Like when your patients come to you, what is the first step when it’s like what what should be working or what traditionally works isn’t working? Now what what do we need to do?

Speaker 1 14:23
I’m a really big advocate for testing, right? I like to do a full comprehensive workup. Everybody gets their thyroid done, everybody gets their hormones done. Everybody gets their blood sugar and fasting insulin, nutrient deficiencies. Because that way we really understand what we need to target. Right? You know, you’re fatigued, and you’re low in iron. Let’s support that. Your thyroid is fine. We don’t need to support that. But without those measurements, we don’t know what we’re doing. And for individuals who can’t get access to testing, there’s lots of third party companies that you can go to in the US to have your bloodwork done, and even cash pay options. I really encourage everybody to have their numbers and monitor it year after year. Even if you’re feeling great, right?

Derek 15:10
Real quick on that, how frequently should people be getting these tests done?

Breanne Kallonen 15:15
At least once a year, right? If everything’s great, you feel amazing, then at least we have a baseline where we can track over time. And then we can pick up trends, right? So for women in their mid 30s, let’s test your hormones. If you’re feeling good now perfect. But I want to know what happens in your mid 40s.

Derek 15:33
What is that benchmark? Yeah.

Breanne Kallonen 15:36
You know, to have the benchmark. And same for things like vitamin D, right? Sometimes theres sun, sometimes there’s not. So you need to have that tested. So you know what dose you require, if needed.

Derek 15:48
That totally makes sense. So I guess part of this. So that’s the first step. It’s a discovery process of discovering, like, where are you deficient? So I guess the next question that I have is, how does that relate to metabolism? And maybe Can we can we spend a little bit of time kind of talking about metabolism? Because I think it’s a term that gets thrown around a lot. You know, people are like, Oh, my metabolism is slower. It’s super fast, or I supercharged it or it’s burning, you know, like, all these, all these phrases.

Natalie 16:12
Or I’m just, I’m just going to be stuck at 40 to 50 pounds overweight in my 40s 50s and 60s, because I’ve just hit that point where my metabolism is shot, and there’s no hope, right? It’s just like, Okay, well, that is what it is.

Derek 16:22
Yeah. So, so maybe you can we talk a little bit about like, what metabolism metabolism is exactly. And then how these tests can actually, like, help us get a better insight on how you know what, what our metabolism actually is.

Breanne Kallonen 16:34
Actually is? Yeah, so the definition of metabolism is our body’s ability to generate energy or ATP. But we usually think of metabolism in layman’s terms of how can I maintain my weight, but it also relates to various other areas of our body, our digestive system, and the gut microbiome can actually influence your metabolism. We know that there’s a strong association between certain gut types, and leanness and certain gut types and obesity. Increased risk of type two diabetes, we’re now seeing connections with the gut microbiome. Of course, there’s the nutrition and lifestyle aspect. Sleep impacts your metabolism, your hormones, right? Ask anyone who’s going through perimenopause and menopause, how their hormones influenced their metabolism. Other things in terms of your blood sugar and your insulin levels, cortisol levels impacts your metabolism, your thyroid, so it’s usually multifactorial for individuals. And low vitamin D, low iron makes it harder for you to manage your blood sugar, you don’t have as much energy that can impact your metabolism and weight. So my favorite part and working with patients is we run all this comprehensive testing, then I get to connect the dots for them and show them okay, you know, you do have all the symptoms and you really believe it’s a thyroid condition, but here are the labs, clearly showing you that your thyroids, okay. But if we look at over here, these are the areas that are really giving you the problem, and here’s our plan to fix it.

Natalie 18:13
I love that. Can you explain to our listeners, what is ATP because it is something that was I feel like we reference a lot here. And we’ve maybe had one other person kind of describe, but I know not everybody listening has listened to every episode. And so can you just take a brief moment, because you mentioned that in your description of what metabolism is. So I think kind of painting that picture will help create a larger picture of what metabolisms function is in the body.

Breanne Kallonen 18:32
So essentially, ATP is the source of energy that our cells can use to do various functions. It usually or it is or mitochondria that’s going to be generating that ATP. But that process is intricately connected with nutrient levels on blood sugar levels, and even lean muscle mass, right? The more lean muscle mass you have we we know that that’s really important for the mitochondria that produce that ATP. So we want to make sure that our mitochondria are healthy and that we also are maintaining mitochondria as we age, because that’s a key function with our metabolism as well.

Derek 19:11
Awesome. So so the mitochondria this is I kind of geek out a little bit about the mitochondria. Obviously, I think that I took the 10th grade biology lesson that it’s the powerhouse of the cell. A little bit too seriously. But there’s it is such fascinating things like metabolic health and really when it comes down to it, it’s metabolic health really is mitochondrial health. I don’t know if you’d agree with that or not. But the the, the mechanisms by which you increase the production of your mitochondria, and you know, like that the fact that mitochondria also like dies off with with free radicals and things along those lines. Maybe, can we talk a little bit about how can someone actually like maintain their mitochondrial health

Speaker 1 19:57
I am a big fan of resistance training for mitochondrial Health, not necessarily for weight loss. I think we really need to focus on the hormones as well as your gut health and your nutrition and sleep and mindset. That’s more related to weight than exercise is for me. But exercise is an amazing tool to help improve your longevity, as well as support the mobile contract. There’s also key nutrients that the mitochondria needs in order to function. So if we’re not even having those basic nutrient intake in the diet, you’re not getting your antioxidants from fruits and vegetables, your mitochondria is not going to work as well, either. Even going back to the basics, right? Sleep, drink clean water, get outside, have some fresh air, move your body and eat whole foods. I think that’s really the foundation missing part. For a lot of people, I think we overcomplicate things, and we jump on trends, where if we just kind of take a step back and say nothing fancy, healthy, whole foods, outside fresh air, move your body.

Natalie 21:02
Nice. I love that. And I think we talk a lot about those basics. If there’s like five things we hear about a lot, you just listed them pretty much in every episode, it’s the basics of like, how to live a healthy lifestyle, and like this is where you start. Okay, so we’ve, we’ve kind of started like diving into the a bit into the metabolic reset program. And so maybe you could just walk us through it and or maybe even tell us, how does it differ from other like diets? Like I think when people think about things like this, you know, traditionally they’re like, Oh, it’s a diet is a way for me to lose weight. So maybe start with what how you would say it differs from that, and then walk us through what the program is.

Breanne Kallonen 21:40
So I would say the biggest difference and something that myself and my coaches are really proud of is we’ve incorporated a maintenance phase. So we help individuals lose weighing, we do a six week losing phase, but then we teach people how to maintain it. And it doesn’t matter if you have more weight to lose after the six weeks, you get to practice the maintenance more. And that’s what it’s really about. Because we need to understand-Is this sustainable? Do you enjoy it, and the inflammatory foods that we removed, I want to test it out. While we have an individual with us while we have the support, let’s test out adding back in some of those inflammatory foods and see how your body responds. And then you have the knowledge to know-Okay, when I have dairy, I noticed this symptom. So you can either choose to consume it or modify your amounts or just pick and choose the days that you want to consume that. So I really think the maintenance piece is important. We do a lot of mindset work because I think weight loss is as much of a physical journey as it is a mental-emotional journey, as well. So we do lots of mindset work. And there’s nothing fancy in terms of the nutrition plan. It’s Whole Foods. I’m not a big cook. I know a lot of participants love to cook, and they post really fancy pictures, and I love to see it. But my meals are basic, right? So we tell people, well, this is how much protein you need to have. And I actually have individuals track and weigh their foods. And I know in this day and age, we’re trying to get more and more towards intuitive eating. And I see a lot of that. That is my ultimate goal in maintenance. But I think we’re missing the starting framework, right? Like, what does 30 grams of protein look?

Natalie 23:33

Breanne Kallonen 23:35
Right. And I can pick 30 grams of protein and put it on my plate more or less. But if you’ve never done that, if you’ve never practiced, it’s so hard to know what you’re actually eating.

Natalie 23:41
100% It really is. And I agree because I’ve never, I’ve never enjoyed macro counting. It’s so many details, you know, and I’m like the app to like, you know, it was great when you could start scanning barcodes. But it’s like, I’m like, Well, I don’t even know how much this was how much was this was this a half a cup, but yeah, just trying to figure out how to track it and how much it is, but But I agree that the times that I did for a short period of time was instrumental for me to have an idea of of what I was putting on my plate and how much I was eating. Because sometimes, you know, you’re you’re out to eat and you you you have to guess, uh, you know, you’re trying to figure out how to make healthy food choices. But you also don’t know how much is a portion or this or whatever. And so I agree that I think it’s it’s very important to kind of have that framework first to have the learning.

Breanne Kallonen 24:30
It’s like, we’re not talking about putting every ingredient in my fitness pal. It’s literally, here’s a food scale, you need to make sure you’re getting at least four ounces of protein. Did you get four ounces of cruciferous vegetables, it’s more of a check in to kind of make sure that you’re eating enough and I’ll pull out my food scale every once in a while and put my protein on it and just check in to see because it’s so easy to go down and down and down when it comes to protein.

Natalie 24:58
Well and I think if you We’ll start with weighing that protein and like you said, the cruciferous vegetables, and then eat that I dare you to have enough room to eat a whole big potato. Like, it’s the truth is, is that if you focus on those things, I feel like naturally, the other things that you should maybe have a little bit less of kind of fall by the wayside because you’re like, I’m so full with healthy, healthy vegetables and proteins and fats, and you know, whole fiber, carbs and everything that’s like, I don’t have room for you know, anything else.

Natalie 25:27

Breanne Kallonen 25:29
Yeah, and the timing too, right? I love that you explain that you’re going to do the protein and the vegetables and the fats first, and then carbohydrates after because if you do that, you’re actually not going to spike your blood sugar as much, which is really important when it comes to weight management.

Derek 25:45
Can we talk a little bit about that? And kind of dive into the importance of blood sugar and weight management, insulin, all that good jazz?

Breanne Kallonen 25:52
Yeah. We have so many human and rat studies that shows that hyperinsulinemia or too much insulin in the blood causes waking, like we know that. And yet, we don’t even measure fasting insulin zero, I don’t see many doctors running a fasting insulin on patients who are struggling with obesity. Right, we can we can assume okay, if this individual is overweight, they probably have insulin resistance. But don’t you want to show that to the individual so that they can know and understand? And I think the fasting insulin is very powerful as a tracking tool. Because what I find in my practice is until insulin gets down into the optimal range, weight loss is going to be slower. So we can set realistic expectations for an individual where I can say, here’s all our treatment plans that we have available for insulin resistance.

Natalie 26:44
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Breanne Kallonen 27:24
Here’s where your insulin is. It is really high. So it might take some time for the insulin to get down before you see that weight loss. Would you be okay with repeating these labs in three months time and evaluating where your insulin goes? And then I have that conversation at three months and I say, Hey, your insulin cut in half. It’s still over what I would like to see it but it’s cut in half.

Natalie 27:45
In the right direction.

Breanne Kallonen 27:24
This is really good. I’m like, okay, even though you didn’t see as much change in the scale, are you willing to continue this and reevaluate again in three months? Where it’s like that patient involvement, that conversation? And if they say, No, I don’t want to. Lets try something different. Okay, perfect. Let’s try something different. But we need to work together as a team with the bloodwork to really identify which route patients want to go. And if they even are improving.

Breanne Kallonen 27:48
Yeah. What’s your take on continuous glucose monitors?

Breanne Kallonen 28:17
So I think they’re a really great tool to monitor trends. I do find for some individuals that it can increase anxiety around what’s going on and not understanding, you know, I’m laying on it when I sleep, when they’re worried that their blood sugar’s low at night. I’m like, No, you’re just sleeping on it. So I think for short periods of time to understand how exercise impacts your blood sugar, how foods impact your blood sugar, I think that’s really great. But I don’t have patients get obsessed with that number and monitoring it because it’s not necessarily the blood sugar that’s so much the issue when it comes to weight, it’s insulin piece. And we don’t have, you know, a great device that that tracks that because I see patients all the time they’re A1C or their bloodsugar is perfect. But it’s perfect because they’ve got this really high insulin, keeping it there. So insulin on one hand will prevent you from having type two diabetes, that’s great. But then the consequence of having high insulin could be waking, fatigue, acne, hair growth on the face for women, hair loss on the head, certain types of cancers, dementia, Alzheimer’s, so it is an important measure to run each year.

Natalie 29:34
I think and maybe it’d be helpful for like us too. Because I know there’s so many conversations surrounding insulin and blood sugar levels, and it’s like, why is it important? And so as you’re talking, I’m wondering, I’m thinking the question. Okay, so why is insulin so high and people like how does that happen and why is it really important when it comes to weight loss because this is the way that it was described to me years ago, and kind of a As it relates to like eating carbs versus fat and like how we’re burning them. And so tell me how this like analogy works, because I’m really curious, but talking about how like if you eat a meal that has, you know, an overabundance of carbs and fats, your body first must take care of the carbs, because the carbs convert to sugar in your system, the sugar goes in the bloodstream. And if the sugar stays in your bloodstream for too long, you die, right? So insulin comes and removes the sugar from the bloodstream. And this is necessary. And it’s important, and it’s going to be turned into energy first, before the carbs are. And if you’ve eaten an overabundance of carbs, your body never gets the opportunity to turn the fat into fuel. And so instead, now with the abundance of carbs, and the fat becomes stored. Is that a good analogy of what’s happening with sugar in the bloodstream and how insulin is operating?

Breanne Kallonen 30:43
Exactly. And the ability for your body to change that glucose or sugar into energy that becomes further impaired. So now your body’s like, well, it’s not being converted to energy, it can’t see here in the bloodstream. Let’s put it away in the liver, we can see non alcoholic fatty liver disease, let’s put it away in the body fat or the adipose tissue, we see waking especially around the midsection or that visceral fat. So insulin resistance, I’ve seen studies suggesting one in two American adults will be struggling with insulin resistance, some studies are showing one in three. And it contributes to cardiovascular disease, Alzheimer’s, dementia, certain types of cancers. So it’s very important that we are more proactive with this because by the time you’re diagnosed with pre diabetes, damage is being done to your eyes, your kidneys, your nerves, like, we need to be more proactive.

Natalie 31:40
So if you know, let’s say that if I come to you and I just have really high insulin, is-I’m guessing there’s probably different things that contribute to that, but is one thing that could contribute to that, that I’ve continually had a practice of eating too many carbs, slash sugars, and putting myself into that position where I’m like, well, too much that we can’t convert to energy. Now it’s got to get stored other places. And so there’s just continually an abundance of insulin and in my bloodstream,

Breanne Kallonen 32:06
Yeah, nutrition, sedentary lifestyle, not sleeping, you know, those traditional things that we think, of course. There’s also the genetic predisposition. But again, your lifestyle will impact how those genes are expressed. But we also know that your ability to manage your blood sugar declines as your hormones decline. So is this a perimenopause case that we need to have a look at? Is there low testosterone in males? And are these things that we need to support? Certain types of gut bacteria? It’s not causation, it’s association, but I still think it’s very fascinating that if you have lower levels of akkermansia, you’re more likely to see insulin resistance, inflammation and leaky gut.

Breanne Kallonen 32:51

Breanne Kallonen 32:51
So what’s going on with the gut bacteria? Is that playing a role? Um, nutrients, right? Your ability to manage your blood sugar and support the mitochondria? You know, Krebs Cycle really does depend on nutrient levels. So if you’re low in vitamin D, low iron, zinc, magnesium, that’s really important. But then we always were always on like, Why? Why is the gut microbiome like this? Why are the nutrient levels like this? And how can we fix it sustainably with diet lifestyle and maybe some key supplementation?

Natalie 33:22
Supplementation is an interesting conversation too. Can we dive into that a little bit.

Derek 33:28
Yeah, let’s let’s get into that a little bit.

Natalie 33:29
Yeah, cuz I did hear I did watch some of your videos where you talked a little bit that and you talked about your favorite supplements that you mentioned Berberine. And it was it inositol? Am I saying that right? Right.

Breanne Kallonen 33:38
Inositol. Yeah.

Natalie 33:38
Inositol. And then I even heard you talk a little bit about the use of like semaglutide as well, which is not I wouldn’t call a supplement and call it a medication. But also there are things outside of just like, now, we’re just looking at diet and exercise and weighing measuring your food. So can we open up that conversation a little bit and and talk about when and why you would introduce some of these things into the equation.

Breanne Kallonen 34:02
So I am a strong believer in informed consent. And I think the only way you can truly make an informed decision about your health is if you’ve been given all of the information. So that’s a big part of my practice, too. And I have webinars on this and I speak to individuals one on one. I say, Okay, here’s what we think is going on. Here’s what your bloodwork says. And then I go through all of their available options. I’ll say conventionally, here’s the standard of care for condition X. Here’s the benefits and risks of those x, y, z. What questions do you have? and some individuals do really well with medications and some individuals really want to do the natural approach. I say whatever you feel is the best for you, given all of the information, let’s go for it. And then we’ll repeat the bloodwork in three months time, usually more or less, and evaluate to see how you’re doing. And at any point in time, if you want to change the treatment course or you want to stop, then we’ll have that conversation. But I think the best choice is the one that the individual feels really empowered and confident with.

Natalie 35:11
I do love that. That’s a good point. And I think in general, even we talked with another guests about this recently, just about health and fitness plans, and how important it is that it’s like, is this going? Are you going to be able to stick with this? Does this work for your lifestyle? Is it something that even in fact, just clicks with you? It vibes with you. You’re like, you’re excited about it. You can see yourself doing it versus like, how am I going to get through this process? Because you just can’t even see yourself succeeding in it. Right? You’ve got to be able to almost visualize, visualize yourself walking through it and finding success.

Derek 35:43
Yeah. And you know, what’s interesting is, I think that there’s so many people out there that feel like they’ve done so many things, and they’ve, you know, tried their very best to just get started. And, you know, for people that are like that, that’s where like medications like semaglutide can really come in and be a huge boom to them. Right? Actually, there’s something I just, we do like daily trainings with our staff, and the staff actually prepare the trainings and bring them up. One of them was talking about the microbiome. Yesterday, literally, just yesterday, we talked about the microbiome and how a healthy microbiome will naturally produce GLP1, which is the glucagon like peptide, which is the main mechanism of how semaglutide works.

Natalie 36:23
No kidding.

Derek 36:23
Yeah. And so basically, if you have a healthy microbiome, if you’re feeding it the right stuff, it will literally produce the same compound, or like GLP1 which signals to your body essentially, like, I’m full, I don’t need any more, and will help basically help you lose weight. So it’s, it’s an incredibly, incredibly interesting and fascinating, powerful-that it because I feel like people might like, write off the microbiome, they’re like, oh, yeah, whatever, whatever. But like, no, it is a very powerful mechanism for change of health and metabolism.

Breanne Kallonen 36:59
Yeah, there’s a particular strain of bacteria called bifidobacteria, B4-20. And this was shown to result in about 4% reduction in body fat mass after five months with no, like, they didn’t tell the participants follow any diet or lifestyle. So I would never recommend just take a probiotic or take this strain and expect, you know, a major lifestyle shift. But in combination with diet and lifestyle, it really does show how important the gut microbiome is.

Derek 37:33
Yeah. You know, this is a little bit might be a little bit TMI. You said that they introduced it is the way that they introduced it. I’m just gonna come up straight and say it because there’s not really an easy way to say it. They take poop…

Natalie 37:46

Breanne Kallonen 37:47

Derek 37:47
…from one person’s body and they put it into another person’s body. Yeah,

Natalie 37:51
What is the, is the scientific term for that type of procedure?

Derek 37:53
I don’t even know.

Natalie 37:54
It’s like, it’s like, it’s like, stool transplant? [laughing]

Derek 37:57
I think that’s what it is.

Breanne Kallonen 37:58
Stoll transplant.

Natalie 37:59
Is thatwhat that is?

Derek 37:59
Yes. Which is absolutely fascinating. But, but it makes sense.

Natalie 38:04

Derek 38:04
Like, I think part of it is like, so many people are thinking, Oh, I can take this probiotic pill. And it’s gonna really help me in these ways. And in previous politics, we talked about why, you know, it might not be a big enough sample, or you know, it’s a monoculture so it’s not able to do all the things it needs to do. But the other part of it is that actually has to make its way through your stomach. And the stomach acid basically just kills everything. And so having the stool transplant where it’s just like, Nope, we’re gonna get those little buggers, right in there. [laughing]

Natalie 38:34
No, that’s fascinating, though, for you to say that about AI. We’ve had so many conversations surrounding gut microbiome more and more, which I’m very excited about, because I feel like it’s something that is expanding more and more, and we’re understanding at a much higher level, how much it impacts literally everything. So I’m really excited about that. But I did want to kind of like, rewind just a bit, again, back to the conversation around semaglutide. Because I appreciate what you said, because I think it’s kind of like to feel like I mentioned before that hopelessness and like nothing you’re doing is working and how something like semaglutide can really help, like, get in the right direction. And I for like, feel hope like me personally, I took semaglutide A little over a year ago, for a period of time when I was I’d been going through some health issues and I put on weight for no reason and I was struggling to get it off. And I was actively working on fixing my gut microbiome and on you know, supplements to help with that and I’d gone through the food testing, but I was just I and it was the middle of winter which did not help. I was starting to feel depressed because like my clothes weren’t fitting. I’ve you know, I’ve done I’ve been good at health and fitness for years and you know, lost over 50 pounds with both of my pregnancies like I know how to do this, and I’m not perimenopausal like it should not be like this. And it really was impacting me that the things that I normally could do weren’t working. My clothes weren’t fitting. I didn’t feel like myself. And so I spoke with my doctor about, you know, let’s try semaglutide for a time and it helped so much to have that jumpstart and get me going on the right path that I just don’t think it can I just I don’t want people to just necessarily dismiss it, especially when working with their doctor on if it’s a viable option for them because I think it-I think something that I struggled with was feeling like, kind of like I was cheating. You know, as someone who’s like been into health and fitness and nutrition and knows how to do it. It kind of felt like taking a cheat pill, you know, and like, I didn’t really do it, which is ridiculous. Like, I don’t know why I thought of it like that. But I did just want to mention that and kind of bring up one thing that I heard you talking about in your videos was making sure you have a plan of like coming off of a semaglutide or what your plan is long term, because I will say I that is one thing that I did not manage well, and I was not prepped for appropriately. So I’m wondering if you could speak to that about the importance of like, working with your practitioner, you know, in utilizing something like semaglutide and, and long-what that looks like over a period of time.

Breanne Kallonen 41:09
And that’s something that we have conversations with patients about from day one, right? What is going to be your exit strategy? This is what we typically see, right? There are studies out there showing that individuals unfortunately can regain some of that weight back. Now we can have the conversation of let’s have a really good exit strategy for you. So that doesn’t happen. And some individuals who have a really strong genetic predisposition to insulin resistance, obesity, maybe they’ve had a conversation with their doctor, and they’re comfortable staying on it long term. And that’s amazing. But you still need to do that healthy diet and lifestyle with it. For our individuals, we again, weighing out the protein, I think individuals really struggle with getting enough protein with the satiety that they feel on semaglutide. And I don’t really care how you get the protein in but you have to get it in, right? I would prefer clean sources, plant based protein and will be its protein. But if you need to supplement, then we need to supplement, right? You need to have that protein shake in there because unfortunately, I’ve seen individuals lose muscle mass with it, I’ve seen individuals have hair loss, which can happen with any dramatic change in weight or calories. But that can also be devastating for individuals. So I’m like let’s set you up for success, you’re going to need protein anyways, let’s start from day one having enough protein. And then looking at when individuals are working with their doctor and and deciding is this something that I need to increase if you’re having a plateau, I want individuals to also remember that plateaus will happen. They’re, okay. And it doesn’t necessarily mean that you need to increase your dose and really, really reduce all your hunger and satiety cues. Because you need to use this as a learning opportunity, right? You’re on autopilot a little bit with your hunger and satiety. So use it as an opportunity to figure out what’s going to work for you long term. Don’t use it as a tool to lower your appetites, you can fast all day long, because we’re really busy and you’re just living off coffee, because I’m telling you, you’re probably not going to be able to sustain that if you stop the medication.

Derek 43:18
It can lead to really bad side effects. Yeah. To, to really focus in on because like, I think that this is something that’s incredibly important to touch on is the protein intake. Right? And you touched on specifically like the muscle loss that it can cause and people are like, Eh, if I lose a little muscle, like, who cares, I don’t really, I don’t want to look bulky anyways, like I want to look slim, and trim and all these things. But like, I really want to emphasize, it’s not just about like how you look, it is literally about your long term health, that, you know, as you age, their sarcopenia, and you lose the muscle mass. And really like people that don’t have the you know, the grip strength or the strength to be able to do activities of daily living, that all comes back to your muscles and building it now. So that way for the long term, you have the ability to do what you need to do. And if you’re taking semaglutide, you know, obviously being able to lose the fat and get your metabolic health where, where it needs to be is really good. But like you don’t want to do that at the cost of losing this muscle that is going to help increase your longevity. I don’t know.

Natalie 44:22
Well and didn’t we just talk about metabolic health and it’s tie to muscles?

Derek 44:26

Natalie 44:27
Like wasn’t that a conversation we had earlier about-so like, from what I’m hearing and like, you definitely are way smarter than I am present. And Derek is smarter than I am in this sense. He’s like, you know all the details of this and nerds out a lot but like that’s what I’m like going back and like what were we just talking about the role metabolism, the body and metabolic health and like muscles being important. So like, I’m kind of not seeing-I’m seeing exactly why like we need to make sure that we’re paying attention to that and not losing muscle mass.

Derek 44:54

Breanne Kallonen 44:55
And I think at the start right if an individual’s significantly overweight, let’s focus on if you’re using semaglutide. As your tool, great, get your nutrition dialed in. At the start, when you have a significant enough amount of weight to lose the protein and the resistance training you can get away with, you know, slowly increasing it. But if you’re at your goal weight, and you’re not doing resistance training, and you are not getting enough protein, you are significantly taking years off your life by doing that. , just, you know…

Natalie 45:29
Significantly. Wow.

Breanne Kallonen 45:30

Derek 45:32
Yeah. So Natalie mentioned Myo & Inositol. I would like to dive in a little bit more to that and how that can affect metabolism as well.

Breanne Kallonen 45:43
So the two supplements that I really like for blood sugar management are Myo Inositol and Berberine. Both have some comparative smaller studies to the pharmaceutical drug metformin. The reality is we do not have the same funding for natural health products as we do pharmaceutical.

Natalie 46:01
I’m so glad you said that. I don’t think they can be overstated.

Breanne Kallonen 46:08
Because, you know, we’ll say oh, it was a small study or studies are needed. And I get it. I would love more studies, just the fundings not there, right? And there was a huge team study that came out on Metformin, showing Metformin has some anti aging benefits, perhaps, which was really interesting. I’m like, I wish we could do that for Berberine. But Berberine, and inositol are both really great for improving insulin sensitivity. Meaning when your blood sugar rises, you can produce an appropriate amount of insulin to get your blood sugar down. Would I choose one versus the other? It depends on the individual. Myo inositol. I’m a big fan of powders. I don’t like taking a lot of pills. So I like that aspect of it. If an individual is like, Hey, I’m just, you know, more compliant with the powder. Great. Let’s try the Myo inositol. Myo inositol can be used for men or women. But it also has been shown to improve ovulation rates in PCOS patients. So that may be more appropriate. And also has been proven to be safe in pregnancy where Berberine hasn’t. So if someone’s looking to conceive, I would choose that one. And, you know, Berberine is an interesting one, because it does change the gut microbiome. It does so in a favorable way to promote improved body composition. We see that it can raise akkermansia. But because of its impacts on the gut, some individuals find that it causes upset stomach, diarrhea, and they just don’t tolerate it. We could say the same about Metformin. So it really just depends on the individual. And trying one thing out, and of course, repeat the bloodwork, right, if you want to know if it’s working, you need to have follow up testing done.

Natalie 47:59
That makes a lot of sense to me. Yeah. And I think I think that kind of the theme I’m hearing is like, it’s important to have a health professional, like help guide you along the way, but also just be like, open to, let’s try this, let’s change course, let’s make sure we’re checking in, we’re doing these labs continually. Because I mean, you’re reminding me that I need to go get mine done, again, because it’s been over a year. And there’s a lot of things that have changed in that time. And so I think that’s just a really a really good reminder, to go and make sure you’re doing that on the regular and that you have somebody. I mean, take, take charge of your health and like be your own health advocate, but also, like, lean on professionals, because you’re definitely not a doctor. And Google is not, is not a doctor.

Derek 48:44
According to my search, it loooks like you might be experiencing, uh, web connection issues.

Derek 48:48

Derek 48:52
That’s right.

Natalie 48:53
Do a Google search.

Derek 48:56

Natalie 48:57
Um okay. Man. I think we’re like we’re like already coming up on time. And there’s like, so, so many more things that I want to talk about and I feel like we could easily have you on for for another episode. But I guess I would say, because we kind of dove in a little bit to the metabolic reset program. That sounds like there’s a lot of details there. So is it is there a way that people can can do your metabolic reset program without actually physically seeing you as a patient?

Breanne Kallonen 49:23
So the metabolic reset program is designed to help individuals really understand how to get back to the foundation, right? There’s, there’s no prescriptions in it, there’s nothing fancy. If you’re on prescriptions, we can ensure that it’s going to be something that’s appropriate for you, but it’s healthy whole foods. You know? The way that you should be eating. I get a question of okay, I cook for my family, am I going to have to cook a separate meal? No, you might need to add some things to their meals. Maybe the portion sizes are different, but this is really to help individuals get back to understanding which foods they need to have. What is their mindset? Like? What is their sleep? What is key supplementation that they might need. And it’s run by my amazing team of nutritionists. I have a psychologist, holistic nutritionist, health coaches, and they’re the ones that really work with individuals one on one, reviewing their nutrition plans uncovering any obstacles. And it’s crazy the results that you get with just giving the body what it needs to be able to function normally. And like optimally. For instance skin rashes clearing up that have been there forever. Excema. You know, people are just so amazed like, how can food fuel my body this much? I’m like, yeah, like, you know, you have to maintain your vehicle, you have to put quality mechanical stuff in your car for it to work, the body’s the same.

Natalie 51:01
Yeah, totally. So where can people find you to like get started on on the Metabolic Reset Program,

Breanne Kallonen 51:09
You can find me through my website, I’m @breannekallonen on Instagram or Tiktok, and you’ll find access to my office. We like to talk to individuals to make sure that working together will be a good fit. Allison is at the front office of my clinic and she’s amazing. So if anybody’s interested and wants to see if it’s a good fit for them, they can contact my office.

Natalie 51:11
Awesome. I love that.

Derek 51:14
Tthat’s wonderful. Well, Brianne, it’s been absolutely amazing talking with you. And we definitely appreciate your insights on metabolism and all the microbiome, mitochondrial health, all that. It’s been an absolute pleasure.

Natalie 51:49
Yeah, for any of our listeners, I would highly encourage you to find Breanne on on tick tock or Instagram, whichever you prefer, because the content is really great. And I already shared multiples of it with some friends and family when I, you know, based on conversations we’ve been having, so I would encourage anyone because I do think it’s, I think you become like what you surround yourself with.

Derek 52:08
I think so.

Natalie 52:09
And if you are on a path to you know, either you’re, you’re already like, Hey, I’m doing great, I’m really healthy, or I want to get there either one, like what you see on your feed impacts you and so following people like Breanne I think will have an absolute positive impact, I believe knowledge is power. And there’s a lot of knowledge and empowerment that Breanne sharing on her pages, so highly recommend the follow. And Breanne just wanted to say, thank you so much for taking the time with us this morning. It’s been a great conversation. I love everything that you’re doing. Keep doing it, keep spreading the awareness and educating people. I think it just has a huge impact that will be felt for a very long time. So thanks so much.

Breanne Kallonen 52:47
Thanks so much for having me. I really appreciate it.

Natalie 52:49
Alright. Enjoy Panama. Soak up some sun for us.

Breanne Kallonen 52:52
I will. Thank you.

Derek 52:55
Thanks for tuning in to the Invigor medical podcast.

Natalie 52:58
If you enjoyed today’s episode, you can support us by liking and subscribing.

Derek 53:01
Your feedback matters. So feel free to share questions or future episode ideas in the comment section.

Natalie 53:06
For more information about our prescription strength treatments for weight loss, Ed and overall wellness, all from qualified doctors and reputable pharmacies, visit us at And don’t forget to use code PODCAST10 for a 10% discount on your first treatment plan. Until next time, stay well.

Podcast Guests

Metabolic Reset with Dr. Breanne Kallonen

Breanne Kallonen


Podcast Hosts

Metabolic Reset with Dr. Breanne Kallonen

Natalie Garland

Metabolic Reset with Dr. Breanne Kallonen

Derek Berkey


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