Lower BLOOD SUGAR Through This STRENGTH TRAINING Program Design [0ba52b]
Post Time: 2025-07-29
Maintaining healthy blood sugar levels is crucial for our overall well-being. The ideal blood sugar range can vary from person to person, but generally, it's between 70-99 mg/dL after an overnight fast and less than 180 mg/dL two hours after eating.
Managing Blood Sugar: Why It Matters
The link between stress and blood sugar fluctuations is complex. When we experience chronic stress, our body produces cortisol, a hormone that raises blood sugar levels by promoting the release of stored glucose into the bloodstream (point 13). This can lead to an imbalance in our metabolic system, causing insulin resistance – a precursor to type 2 diabetes.
The Role of Diet and Exercise in Maintaining Blood Sugar Range
Diet plays a significant role in maintaining healthy blood sugar levels. Including fiber-rich foods like whole grains, fruits, and vegetables helps slow down the digestion of carbohydrates, thereby preventing rapid spikes in blood glucose (point 10). Furthermore, incorporating physical activity into our daily routine can improve insulin sensitivity and promote weight management – both essential for maintaining a stable blood sugar range (point 8).
Blood Sugar Monitoring: The Importance of Regular Checks
It's essential to track your blood sugar levels regularly to understand how certain factors like diet, exercise, stress, or sleep quality impact your body. By monitoring your blood glucose frequently using a glucometer or continuous glucose monitor (CGM), you can identify patterns and adjust your lifestyle accordingly.
Blood Sugar Fluctuations: Causes and Consequences
Understanding the causes of fluctuations in our blood sugar range is crucial for maintaining overall health. Blood sugar spikes, which occur when we eat high-carbohydrate foods without sufficient fiber or exercise to burn off excess glucose, put a strain on our pancreas, leading to insulin resistance (point 5). Conversely, low blood sugar levels can cause dizziness and fatigue.
Maintaining Healthy Blood Sugar Levels: Strategies for Success
Supplements like berberine, chromium polynicotinate, and alpha-lipoic acid may help support healthy blood glucose regulation. However, it's essential to consult with your healthcare provider before adding any new supplements to your routine (point 11). A balanced diet combined with regular exercise and sufficient sleep can also go a long way in maintaining stable blood sugar levels.
The Importance of Sleep for Blood Sugar Regulation
Getting adequate sleep is critical for our body's ability to regulate blood glucose. During deep sleep, the hormone somatostatin helps maintain normal insulin sensitivity (point 9). Conversely, chronic lack of sleep can disrupt this balance, leading to weight gain and increased risk of developing type 2 diabetes.
Regular monitoring and understanding fluctuations in your blood sugar range will enable you to take proactive steps toward maintaining healthy levels.
will eggs raise blood sugar 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 3.3 blood sugar 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 blood sugar at 300 all the time 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