How to Improve Glucose Regulation & Lower HbA1c (supplement, diet, & exercise protocols)

[@FoundMyFitnessClips]

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[@friend-r9w]

Exercise Regularly: Aim for at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise each week. Incorporate strength training 2-3 times a week to build muscle, which helps with glucose regulation. Try High-Intensity Workouts: Short bursts of high-intensity exercise, like 10-20 bodyweight squats for a minute, can quickly improve blood glucose levels. Focus on Weight Loss: If you're overweight, reduce your calorie intake. Consider time-restricted eating, where you eat all your meals within an 8-hour window and fast for the remaining 16 hours to naturally cut calories. Choose Low Glycemic Foods: Eat foods with a low glycemic load to avoid quick spikes in blood sugar. This means opting for less processed foods and focusing on whole grains, fruits, and vegetables. Eat in a Smart Sequence: Try eating protein, fats, and fiber before carbohydrates in your meals. This may help reduce the impact of carbohydrates on your blood sugar levels. Stick to Time-Restricted Eating: Eating within an 8-hour window and fasting for 16 hours can help with both weight loss and glucose control. Consider Supplements: While lifestyle changes are most important, supplements like berberine and alpha-lipoic acid may help. Berberine has shown promise in lowering blood glucose, and alpha-lipoic acid may improve insulin sensitivity. Get Enough Sleep: Aim for at least 7 hours of quality sleep each night. Poor sleep can negatively affect glucose regulation and overall health. Monitor Your Diet: Ensure you're getting enough protein and eating a balanced diet to support your exercise and weight loss goals. Stay Consistent: Make these changes part of your daily routine and monitor their effects on your blood glucose levels over time for the best results.

[@0ptimal]

Name checks out.

[@friend-r9w]

@@0ptimal what do you mean?

[@lawrenceweinzimer]

Dr. Rhonda is very significantly impactful as always. The major factor: Let the nighttime be the righttime for...sleep. Allow the body to rest and repair 7 + hours. Negate any snacks and the fridge within that banded timing.

[@Joseph1NJ]

I read a study that said a 10 postprandial walk is more effective in reducing A1c that a 20 minute walk first thing in the AM. If you can, go for a walk after dinner.

[@danieldunst9937]

Reason behind it is that physical activity increase rapid insulin sensitivity. While after your meal, your body will pump insulin into your system to 1) convert food into glucose and 2) push glucose from your bloodstream into muscle and near liver cells - to store it and utilise later. Now what the physical activity does here is improve the process and time/result of glucose stabilization in the body. If someone is already insulin resistant or even type2 diabetic due to insulin resistance, for these people it has the most benefits. Insulin sensitivity either rapid and/or overall is a massive importance factor for managing type 2 (and reversing) and also type 1 diabetes - this subject should be more discussed by practitioners and any information channels.

[@markotrieste]

I can definitely recommend intermittent fasting. I started four years ago and drastically improved weight control and athletic performance. Now for me an eating window of more than 8 hours is simply inconceivable. The downside? Plenty of social events where I would just sip a glass of water.

[@Therealmathilda]

I just get less social as I get older. Then IF never gets in the way.😂

[@markotrieste]

@@Therealmathilda I hear you, bro 😅

[@frankg8861]

I used to get fomo, fear of missing out. Now as I'm older, I have como, comfortably missing out, haha

[@carlos_2856]

With regards to ALA, does it make a difference in using the R-ALA (version) instead? I remember reading that since ALA is composed of both L and R version, the active is the R stereoisomer.

[@ramreddymatta]

very well explained video...

[@Greg_Chock]

As you get over 50 you have to balance the need to retain muscle mass (by getting some carb or protein in the morning) with your intermittent fasting, if that's how you choose to restrict calories. Layne Norton talks more about this on his channel.

[@StarvingMyselfToLIFE]

Get enough protein, means what exactly?🤔. How does one determine daily needs?

[@EdwardsNH]

500 minutes a week of zone 2, 12 minutes with my heart rate in the 180s (I'm in my 50s), 4 hours a week of weight training. I'm heavily muscled, and about 10-12% body fat.. I've been consistently working out for 40 years, personal trainer for 35 of those (and a nurse)... A bowl of oatmeal will bump my glucose into the 200s for hours. A very strick diet, along with my exercise routine keeps my a1c at 5.6-5.7. And yes, I get high quality, consistent sleep. Some people just have crap for genes. Also blessed with two copies apoe4 Morinaga is a game changer for me. More than anything else, it will maintain a steady, low glucose for me, despite eating high carbs. Berberine gives me an upset stomach and doesn't work for me to affect my numbers

[@Therealmathilda]

Morinaga the candy? Berberine will make you nauseous for the first few weeks but it goes away. I do cardio and strength training every week as well. I just stay away from the empty calories and sugar, they don't serve my body or brain well. For weight loss, IF is great. I'm in my 50's, 6'3 220 pounds 10-12% bf, studied exercise physiology in school. I've trained a lot of people, worked in a human performance lab. If what you are doing is working for you and you are meeting your goals you are doing something right. There is no one size fits all.

[@thewanderer8643]

What defines a "very strict diet?" meaning what is your diet like? Types of foods and times eat if any specific

[@danieldunst9937]

You should have great insulin sensitivity based on your data, hence great hba1c. However, maybe there is some chronic inflammation in your body that messes with your glucose levels and results with those slightly higher hba1c numbers (as for healthy non diabetic person). Just an idea. Don’t know your case, and also we often neglect those smaller everyday pains and discomforts that may produce the chronic inflammation in our bodies. For example digestion issues, not totally healthy teeth etc.

[@jsmith5764]

I tried moringa and found it to have a disgusting taste.

[@mnharjotsingh]

Is there a difference between supplementing ALA vs 2g+ of other omegas like EPA/DHA?

[@CitizenoftheWorld1]

I made the mistake of testing my blood glucose every few days or weekly. You're gonna get impatient with the numbers. No matter how much you fast the blood glucose will still be high if you're that overweight. So try testing it every month instead.

[@selma5885]

What are here thoughts on oatmeal? Like bob red mill thick oats?

[@pamlee4075]

When I tried the 8 hr eating 16 fasting, I became constipated. I was drinking enough water and taking a fiber supplement to help, but it didn't. Any advice?

[@Therealmathilda]

@@pamlee4075 what else are you eating?

[@user-qj2wb7ne4e]

Experiment with dosages of Stool softener and Miralax until you have adapted to the new diet. Eat fruits with pectin, non starchy vegetables.

[@nevillewhite3451]

Eat avacado and celery with salt at end of fast

[@t2dev]

What if your sleep is broken, but your evening sleep still totals over 7 hours? For example, you wake up in the middle of the night to pee.

[@katherinejoseph7133]

it's not glycemic index, you need to look at the insulin index

[@0ptimal]

I cheated a month ago for the first time in a year or so, and bought a package of reeses cupcakes. Actual cupcakes. Huge mistake. I ate both of them and man that sht made me sooo high. Legit freaked me out lol. Crazy to think i used to eat that type of junk often, n crazy it's even considered food.

[@danfox8819]

Another video with no mention of physics. Did you know that every time you look at a blue lit screen (tv, laptop, phone, etc) that your blood glucose and insulin increase? Did you know that non native EMF subtracts electrons for the mitochondria electron transport chain? Do you know that all exposure to blue light after the sun sets, deregulates your mitochondria? Food and exercise are important but not including the physics as primary driving factors in human health is unfortunate, considering the vast amount of research that has been done in this area

[@davidgreene8608]

I eat lots of carbs… fruit. Potatoes, oatmeal, quinoa and rice. Plus lots of veges. I have no problem with my glucose. Also never eat them alone but pair carbs with fiber fat and protein. No problem

[@vadimesharak726]

Overweight is a weak statement. Overfat is better. If the body fat % more then 10-15% men and 15-25% women then you screwed.

[@DocSiders]

Dont.....eat....any.....Sugar....or...Starch. Period. Just DON'T. That's where ALL empty calories are. Humans never ate much Sugar or Starch until 100 years ago.

[@traceler]

Humanity growth was possible due to agriculture way back before Egypt. Did Jacob and sons survive in Wheat from Egypt or not? How can you feed unlimited growing human population and decline of biodiversity with "" organic foods""?

[@t2dev]

​@@tracelerJacob and sons did not use pesticides, herbicides, hormones or chemicals. Plus, life expectancy in ancient Egypt was comparatively low. Jacob and sons is a great name for a grocery chain, btw.

[@Therealmathilda]

​@@tracelerthe wheat then was very different than it is today.

[@Therealmathilda]

​@@tracelerGMO is outlawed in many countries. Why not in the US? Money.

[@maumbeot]

potato starch is a good source for resistant starch type 2 , which produce the most butyrate producing bacterias in your gut. butyrate is critical for your gut microbiome, potentially improves glucose regulation