Optimal Blood Sugar, Gut Health & Energy | Kate Mills on Functional Medicine

Are you doing everything right for your health but still struggling with low energy, poor sleep, stubborn weight, or digestive issues? In this episode of Lifestyle Dentist, Dr. Garth Hatch sits down with Kate Mills, Chief Health Strategist and Co-Founder of Apex Functional Health, to explore functional medicine, metabolic health, blood sugar balance, gut health, and practical ways to improve your daily energy and overall well-being. Kate shares insights from her personal health journey and discusses why looking beyond individual symptoms may help identify patterns that affect your health. From understanding fasting glucose and A1C to building a sustainable morning routine, this conversation offers valuable perspectives for dentists, busy professionals, entrepreneurs, and anyone interested in health optimization and longevity. What You'll Learn in This Episode Functional Medicine & Root-Cause Health: Why looking at the bigger picture matters when evaluating your health. Blood Sugar & A1C: The fasting glucose, A1C, and insulin markers discussed in the episode. Afternoon Energy Crashes: Potential factors behind the common 2–4 PM energy slump. Stress, Cortisol & Sleep: How stress and daily habits may influence energy and metabolic health. Building an Optimal Morning Routine: Natural light, hydration, journaling, and setting your day up for success. Intermittent Fasting & Exercise: Why fasting and fasted workouts may not suit everyone. Workout Nutrition & Muscle Recovery: How nutrition timing can support exercise performance and recovery. Gut Health & Digestion: Exploring gut balance, the gut lining, digestive symptoms, and factors that may affect gut health. Hydration & Electrolytes: Discussing hydration, minerals, and maintaining healthy daily habits. Food Order & Blood Sugar: How the sequence of foods in a meal may affect post-meal glucose responses. Nervous System Regulation: Why managing stress and creating moments of calm deserve attention in a health routine. Timestamps 00:00 – Welcome to Lifestyle Dentist 00:15 – Meet Kate Mills: Functional Medicine & Health Optimization 01:00 – Kate's Personal Health Journey 03:00 – Finding a Root-Cause Approach to Health 05:50 – Where to Start With Your Health 06:50 – Understanding Afternoon Energy Crashes 08:00 – Intermittent Fasting, Stress & Metabolic Flexibility 10:32 – Why Normal Lab Results May Not Tell the Whole Story 10:58 – Fasting Glucose, A1C & Insulin Markers 13:08 – Building an Optimal Morning Routine 13:45 – Morning Sunlight, Hydration & Daily Habits 15:01 – Gratitude, Journaling & Mindset 15:49 – Breakfast, Digestion & Morning Nutrition 17:06 – Morning vs. Afternoon Workouts 17:23 – Fasted Walking for Weight Management 18:04 – Stress, Cortisol & Fasted Exercise 18:42 – Finding the Right Exercise Balance 19:12 – Strength Training, Walking & Recovery 19:24 – What to Eat Before a Workout 21:04 – Exercise, Muscle Glycogen & Recovery 22:01 – Finding the Best Time to Work Out 23:25 – Balancing Exercise With a Busy Schedule 24:46 – Post-Workout Nutrition & Muscle Recovery 26:33 – Environmental Exposures & Gut Health 27:30 – Understanding Factors That Affect Gut Health 29:01 – Antibiotics, Gut Bacteria & Digestive Health 30:27 – Gut Lining, Intestinal Health & Imbalances 31:57 – Digestion, Waste Removal & Gut Function 33:16 – Salt, Minerals & Hydration 35:06 – Gut Motility & Digestive Regularity 36:09 – Supporting Digestion & Gut Movement 37:36 – Parasites & Gut Health: The Discussion 40:23 – Food Order & Blood Sugar Responses 41:48 – Practical Eating Habits for Better Glucose Control 42:48 – Stress, Mental Overload & Nervous System Health 43:17 – Creating Time for Calm and Recovery 44:30 – Connect With Kate Mills 44:40 – Follow Kate at Root Cause Kate & Apex Functional Health 45:05 – Closing Remarks Connect With Kate Mills Instagram: @rootcausekate Website: https://apexfunctionalhealth.com/ About Lifestyle Dentist Lifestyle Dentist, hosted by Dr. Garth Hatch, explores how dentists can build healthier, wealthier, and more fulfilling lives through personal growth, health, business, and financial freedom. Subscribe for more conversations about health optimization, practice growth, longevity, and the lifestyle strategies that help dentists thrive. 👍 LIKE this video if you found it helpful. 💬 COMMENT: What's one health habit you'd like to improve? 🔔 SUBSCRIBE to Lifestyle Dentist for more expert conversations. Medical disclaimer: This episode is for educational and informational purposes only and is not a substitute for individualized medical advice, diagnosis, or treatment. Health markers and nutritional needs vary between individuals. Consult a qualified healthcare professional before making changes to your health or exercise routine.