Reverse pre diabetes

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To reverse pre-diabetes and maintain optimal blood glucose levels, the and experts on the show recommend a combination of strategies:

  1. Regular Exercise: Engaging in regular physical activity is essential to keep insulin sensitivity and blood glucose regulation in check 1.

  2. Thoughtful Eating: Consuming carbohydrates with fiber or protein can help blunt the glycemic index and avoid blood glucose spikes. It is also helpful to be in energy balance rather than a caloric surplus 2.

  3. Nutritional Changes: Reducing sugar intake and paying attention to food combinations are beneficial for improving health. Managing carbohydrate and fat intake effectively will also help to stabilize blood glucose levels 3.

    Blood Glucose and Caloric Restriction

    Andrew and Peter discuss the importance of maintaining optimal blood glucose levels and the potential benefits of caloric restriction for longevity. They explore various strategies, including exercise, medication, and thoughtful eating, to achieve glucose homeostasis without the need for extreme caloric deficits.

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  4. Caloric Restriction: Although profound caloric restriction might not be necessary or tolerable for many people, thoughtful calorie intake can aid in buffering blood glucose 1.

  5. Supplements: Certain supplements like myoinositol and berberine have been mentioned as agents that can improve insulin sensitivity. It's important to consult with a healthcare provider before using supplements 2.

  6. Carbohydrate Restriction: Lowering carbohydrate consumption, especially in the context of energy restriction, can help lower triglycerides, which are closely connected to glucose metabolism 4.

  7. Hydration and Electrolyte Balance: Proper hydration is crucial. For individuals with high salt output during sweating, monitoring sodium intake may also be important to maintain electrolyte balance 5.

This information presented by the should be used as a guideline, and individual circumstances should always be considered. Consulting with healthcare professionals is crucial when making changes, especially for managing pre-diabetic conditions.

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How does exercise influence blood glucose levels?

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Exercise influences blood glucose levels through various mechanisms as detailed by :

  1. Modulation by Movement: Physical activity modulates blood glucose levels powerfully, and engaging in exercise before eating can dampen the rise in blood glucose. This involves the release of molecules like GLUT-4, which help shuttle glucose into muscle and glycogen stores rather than fat stores, thus reducing the amount of glucose that remains in the blood 1.

  2. High-Intensity Interval Training (HIIT): The timing of high-intensity exercise can have different effects on blood glucose. HIIT can increase blood glucose if performed early in the day but decrease it if done later. Evening high-intensity workouts may assist in clearing glucose from the blood and transition the body from a fed to fasted state, which could be beneficial before sleep 2.

  3. Stable Blood Sugar with Zone 2 Cardio: Regular zone two cardio, which involves steady-state exercise where one can breathe comfortably through the nose, can make blood sugar levels stable and improve insulin sensitivity. Doing this type of exercise for 30-60 minutes several times a week can have positive effects on how the body manages blood sugar 3.

    Blood Sugar Movement

    Andrew explains how movement can powerfully modulate blood glucose levels, and how intense exercise or even just walking or cycling before eating can dampen blood glucose levels. He also discusses how the order of consuming foods and combining macronutrients can affect blood glucose levels.

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The benefits of exercise on blood glucose control involve various forms of physical activity and can depend on the timing and intensity of the workouts. Implementing regular exercise into one's lifestyle can therefore be a powerful tool for managing blood glucose levels effectively.

RELATED QUESTIONS

Could you give me tips for exercising to manage blood glucose?

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Here are some tips for exercising to manage blood glucose, as discussed on the :

  1. High-Intensity Exercise: Engaging in high-intensity interval training (HIIT) at different times of the day can have opposite effects on blood glucose. Doing HIIT in the evening can help lower blood glucose levels, aiding in transitioning to a fasted state 1.

  2. Zone 2 Cardio: Regularly doing steady-state cardio (zone two) where you can comfortably breathe through your nose (nasal breathing) for 30-60 minutes several times a week can stabilize blood glucose and improve insulin sensitivity 2.

  3. Food & Exercise Timing: Consuming meals after engaging in some form of movement can blunt the rise in blood glucose. Incorporating walking or exercising before meals can make a significant difference. The order and combination in which you consume macronutrients can also affect blood glucose levels 3.

    High-Intensity Training

    Andrew explains how high-intensity interval training affects blood glucose levels and how the timing of the workout can impact its effects. He discusses how engaging in high-intensity interval training in the afternoon or evening can help lower blood glucose and transition the body into a fasted state, making it beneficial for those who want to engage in intermittent fasting.

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  4. Resistance Training: High intensity interval training and resistance or weight training can stimulate molecules that promote the repackaging of glycogen. These exercises also lead to long-term increases in basal metabolic rate, which can be beneficial for managing blood glucose 4.

  5. Understand Your Body: Recognize that everyone's blood sugar response can be different. Some people have stable blood sugar, while others experience significant variations. Understanding your body's reactions can help you tailor your exercise routine 2.

  6. Use Technology: Consider using continuous glucose monitors to learn how different foods and exercise intensities affect your blood glucose levels. This can help you tailor your diet and exercise regime more effectively 5.

  7. Incorporate Soleus Pushups: A study mentioned by showed that doing soleus pushups, a simple exercise that targets a specific calf muscle, can improve glucose clearance from the bloodstream even when seated 6.

Remember, before starting any new exercise program, especially if you have existing health conditions or concerns with blood glucose management, consult with a healthcare professional.

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