Lower BLOOD SUGAR Through This STRENGTH TRAINING Program Design [d330e5]

Unlocking Optimal Energy: Understanding Blood Sugar Range

When it comes to maintaining healthy energy levels, blood sugar range is a crucial can apple cider vinegar help blood sugar factor to consider. The ideal blood sugar range varies based on individual factors such as age, sex, and physical activity level. For adults without diabetes, the American Diabetes Association recommends a fasting blood glucose level below 100 mg/dL and a postprandial (after meal) value less than 140 mg/dL.

However, many people experience fluctuations in their blood sugar range due to various lifestyle factors such as diet, exercise, and stress. To maintain optimal energy levels, it is essential to understand the science behind normal blood sugar ranges and how they impact overall health. Blood Sugar Balance: The Key to Unlocking Energy

Maintaining a stable blood sugar range requires careful monitoring of your body's response to different foods and activities. Research has shown that certain nutrients such as fiber can play a significant role in regulating blood sugar levels (1). Fiber-rich foods like fruits, vegetables, and whole grains help slow down the digestion of carbohydrates, thereby preventing sudden spikes in blood sugar.

In addition to dietary changes, incorporating regular physical activity into your daily routine is also essential for maintaining healthy energy levels. Exercise has been shown to improve insulin sensitivity by up to 60% (2), reducing the risk of developing conditions such as type blood sugar 481 2 diabetes and cardiovascular disease.

Dietary Choices: The Power to Regulate Blood Sugar

The foods we eat have a significant impact on our blood sugar ranges, with certain choices promoting stability while others contribute to fluctuations. Foods high in added sugars, refined carbohydrates, and saturated fats can what natural herb lowers blood sugar cause rapid spikes in blood glucose levels (3). On the other hand, nutrient-dense options such as lean proteins, whole grains, fruits, and vegetables help maintain stable energy levels.

Meal timing is another critical factor that influences our blood sugar ranges. Eating regular meals throughout the day can help prevent large fluctuations by providing a consistent source of nutrients for your body to use (4). It's also essential to avoid skipping meals or waiting too long between eating periods, as this can cause drops in blood glucose levels.

Supplements: The Additional Support You Need

While dietary changes and regular exercise are crucial components of maintaining healthy energy levels, supplements may provide additional support. Certain vitamins and minerals such as chromium, magnesium, and vitamin D have been shown to enhance insulin sensitivity (5) while others like cinnamon extract may help reduce inflammation in the body.

However, it's essential to note that excessive consumption of any supplement can be detrimental to your health. Always consult with a healthcare professional before adding new supplements into your regimen.

Stress: The Hidden Enemy Affecting Your Energy Levels

Unrecognized as an environmental stressor affecting blood sugar ranges is chronic exposure to toxins in our daily lives, including household cleaners and personal care products that contain endocrine-disrupting chemicals. These substances have been linked to decreased insulin sensitivity (6).

Additionally, factors like sleep deprivation can also wreak havoc on your energy levels by impairing glucose regulation and reducing insulin sensitivity.

The Connection Between Blood Sugar Range and Mental Clarity

Research has shown a clear link between blood sugar control and cognitive function, with imbalances in blood glucose affecting mood, memory consolidation processes, emotional processing capabilities (7), stress reactions, focus abilities.

Exercise, especially strength training, is one of the most effective ways to manage blood sugar and reverse prediabetes. Dr. Elise Brown will describe research in how strength training can improve health markers in prediabetes. Most of the information is based on a systematic review and meta-analysis conducted by our research team. I present recommendations based on the latest research in prediabetes and current recommendations by the American Diabetes Association for type 2 diabetes. Exercise frequency, intensity, modality, and selection, as well as rest periods, sets, and progression are discussed. Merchandise to help support the channel: 15% OFF, FREE SNACK BARS, FREE SHIPPING from House of Macadamias: Dumbbells (different brand, similar style): Adjustable dumbbells: Resistance bands with door anchor (different brand, similar style): Door anchor only: Wall anchor: Round yoga mat (different brand, similar style): Link to related blog: Check out my website: Connect with me on Facebook: Connect with me on Instagram: Connect with me on Twitter: Email me: [email protected] Timecodes: 0:00 - Intro 0:33 - Strength training reverses prediabetes 1:23 - Strength training frequency 2:00 - Intensity and repetitions (reps) 2:48 - Strength training modality 3:27 - Exercise selection 4:02 - Rest periods 5:03 - Number of sets 5:53 - Progression Sources used: 1. Qadir R, Sculthorpe NF, Todd T, Brown EC. Effectiveness of Resistance Training and Associated Program Characteristics in Patients at Risk for Type 2 Diabetes: a Systematic Review and Meta-analysis. Sports Med Open. 2021 May 29;7(1):38. 2. Abdelbasset WK. Resistance Exercise Versus Aerobic Exercise Combined with Metformin Therapy in the Treatment of Type 2 Diabetes: A 12-Week Comparative Clinical Study. Endocr Metab Immune Disord Drug Targets. 2021;21(8):1531-1536. 3. Pereira et al.. Insulin resistance of protein metabolism in type 2 diabetes. Diabetes. 2008 Jan;57(1):56-63. 4. Marathe et al. American Diabetes Association Standards of Medical Care in Diabetes 2017. J Diabetes. 2017 Apr;9(4):320-324. doi: 10.1111/1753-0407.12524. PMID: 28070960. 5. Di Meo et al. Improvement of obesity-linked skeletal muscle insulin resistance by strength and endurance training. J Endocrinol. 2017 Sep;234(3):R159-R181. 6. Alvarez et al. Effect of sprint interval training and resistance exercise on metabolic markers in overweight women]. Rev Med Chil. 2012 Oct;140(10):1289-96. Spanish. 7. Ihalainen et al. Strength Training Improves Metabolic Health Markers in Older Individual Regardless of Training Frequency. Front Physiol. 2019 Feb 1;10:32. 8. ACSM. ACMS’s Resources for the Personal Trainer, sixth edition. Philadelphia, Wolters Kluwer, 2022. 9. Liu et al. Resistance Exercise Intensity is Correlated with Attenuation of HbA1c and Insulin in Patients with Type 2 Diabetes: A Systematic Review and Meta-Analysis. Int J Environ Res Public Health. 2019 Jan 7;16(1):140. 10. Flandez et al. Metabolic and Functional Profile of Premenopausal Women With Metabolic Syndrome After Training With Elastics as Compared to Free Weights. Biol Res Nurs. 2017 11. Mavros et al. Changes in insulin resistance and HbA1c are related to exercise-mediated changes in body composition in older adults with type 2 diabetes: interim outcomes from the GREAT2DO trial. Diabetes Care. 2013 12. Gentil et al.. A Review of the Acute Effects and Long-Term Adaptations of Single- and Multi-Joint Exercises during Resistance Training. Sports Med. 2017 13. Colberg et al. Physical Activity/Exercise and Diabetes: A Position Statement of the American Diabetes Association. Diabetes Care. 2016 14. Ishiguro et al. In Search of the Ideal Resistance Training Program to Improve Glycemic Control and its Indication for Patients with Type 2 Diabetes Mellitus: A Systematic Review and Meta-Analysis. Sports Med. 2016 15. Rippetoe, M., & Kilgore, L. (2011). Starting strength: basic barbell training. 3rd ed. Wichita Falls, TX, Aasgaard Co. Disclaimer: Please see the link for our disclaimer policy for all of our videos on The Diabetes Resistance YouTube channel: #thediabetesresistance #workout #elisebrown #exercise #diabetes #prediabetes #type2diabetes #hba1c #glucoselevel #insulin #triglycerides #musclestrength #musclestrengthening #resistancetraining #strengthtraining