Reduce The Risk Of Diabetes – Here are the top five things I would recommend to friends or family members to prevent, prolong or reduce their risk of diabetes. These actions can improve your results, whether you are overweight, pre-diabetic or have diabetes.
Check out my Diabetes page for more resources and videos and detailed information under these top five lists.
Do you really want to reduce your risk? Then cut down on the fatty foods you eat and/or fast. These activities greatly reduce your insulin needs. All of these are 100x reduced risk based on how many referrals you receive. Other activities are an important help, but you can’t get out of running or eliminate the wrong food. And if you’re at risk for diabetes, eat too much, too much, or too much fat (or any fat except vegetables ) is the wrong food.
– How long is your “feeding window” from first meal to last meal or calories per day (eg 7 am-11 pm=16 hours).
– If you see a problem, plan, take action, measure the results and repeat until the best. Find an expert to help.
Here’s a video of my top five current ways to reduce your risk of diabetes, even if you don’t already have diabetes. , overweight or have a family history of diabetes. If you are motivated to change the pattern, these actions will add years to your life, prevent diabetes if it is not diagnosed, and reduce the risk of accidents if you do. With that said, this is a long video. So don’t watch it for fun. Watch it because you should study more and increase the diabetes game as I have done in recent years.
If you want to skip right to a specific activity (and maybe just a look at one), use these live links.
Hearing this information is very difficult, so be prepared. I have accepted the harsh reality that my life would have been shorter and I would have had to deal with the devastating consequences of diabetes if uber had not forced me to avoid it and take daily action to reduce it. the danger. If you haven’t been, you may not like what you find. Come back when you’re ready.
I have lived almost twenty-five years without complications from diabetes. My A1c dropped 5.5% from a lifetime average of 6% with less than 3% downtime from these activities. And most importantly, my glucose is stable and visible. I don’t waste high or low moments. I spend less time thinking about diabetes. I have a small headache. I sleep better. Life is better.
Carbohydrates are not bad. For ordinary people. For people with diabetes, those with diabetes and those at high risk for diabetes, saturated fat is bad. The least amount of sugar and starch is bad. Whole grains, whole grains, everything increases sugar quickly. Like potatoes. I like potatoes. But they don’t love me.
And I don’t want to say, but most fruits like sugar and starch in the conditions that raise blood sugar. Even fruits that are low in fiber break down quickly and increase your blood sugar and insulin levels. A few grapes a day won’t kill you. A few bananas every day for years is possible. No one eats a few bananas every day. You can eat bananas, orange juice, dried fruits, smoothies and raw grapes. It is not good to eat all the food in one day. If you’re dealing with diabetes, fruit is not your friend.
For the rest of this post, consider carbohydrates as sugars and starches (and even fruits). Vegetables are good. It doesn’t affect your blood sugar much. Read more about why food choices aren’t as simple as good or bad. I am breaking my own rules by simplifying things because for diabetics and those at risk the world is very difficult. Read Bernstein Diabetes vs. Non-Diabetes for more information on dietary differences and guidelines on why diabetics should cut back on fat.
The images on the table show the effect of three macronutrients (carbohydrates, proteins and fats) on blood sugar. Carbohydrates have the fastest effect and the highest level. This means that carbohydrates require more insulin to stabilize your blood sugar levels when you eat fatty foods. Unless you’re an insulin junkie like me, you don’t know exactly how much insulin your body needs to respond to fat. Even if you inject insulin, but if your body is still producing insulin, you will not know how much insulin your body will make in response to fats. Carbohydrates require insulin. Too much insulin leads to obesity. Too much fat increases your risk of diabetes. And for the type 1s, a lot of fat increases the glucose, which means it is high and low, more damage to the cells, more long-term results.
Instead of eating fatty foods, eat more protein, fat and vegetables. Remember that eating fat does not make you fat. The world has gotten bigger since sugar became more and fat less. Most people are healthier by eating more fat and less fat. Some go beyond the saturated fat limit but can still eat a lot of fat. Most do well if they eat more saturated fat while reducing their saturated fat intake.
If you want to learn more about why eating fats is good for most people, check out
. Or just watch a show Attia in a study that led the United States to start eating fat (and more fat). Please send me a research video showing the opposite. I eat with an open heart. My life depends on it.
Intermittent fasting. Feed time. Whatever your name is, it works. It increases insulin sensitivity. If I eat 10 grams of carbohydrates after the whole day, I need 1 insulin. If I eat 10 grams of fat after fasting all day, I need 0-.5 units of insulin. My glycogen stores are low. My body just recharges.
Also, your body begins to tap into your fat stores after half a day without eating. This is good. That’s what we all want, right? low fat. Let your body work. Easy to say. Hard to do.
Do not eat from waking up to going to bed (16 hours of feeding time) to fast throughout the day (Feeding hours 0 to 1 hour). This is the most painful way to do it and take the risk. Reduce your intake over time. Twelve hours is a good goal to start with. Then reduce it to ten hours, eight hours, four hours and reduce if necessary.
Your body needs to learn to store fat in your body and use it for fuel. It can take weeks to months of adjustment if you don’t agree, if you go all the way on the Keto Road, most say two weeks with discipline. You’re doing something keto-like here by going into your fat stores and starting to burn ketones in the last part of your fasting window. But your body is not good at using energy when you do this for the first time, so you are hungry, tired and weak. Start slowly.
You don’t have to do this every day. Set goals a few days a week to start. Maybe work in five to seven days if you want. But you will benefit from doing it even once a week. In addition to insulin sensitivity, you’ll also give your digestive system a break. And all systems (except the heart and lungs) need rest.
And remember, you should expect to feel hungry. When I fast, I feel hungry every day in the evening for several hours. Then the hunger goes away. But if you feel tired and have other symptoms from not eating, eat. You can always try again.
If you are comfortable setting your feeding time to 4 hours or less, try fasting for a day or two or three. If you are overweight or obese, this is your book to lose fat and live a long, healthy and happy life. But it is difficult. Work with a medical professional if you experience this condition, especially if you have a chronic illness. If I had type 2 diabetes, fasting for a few days is what I would do. Read about my first multi-day fast. Check out Dr. Fung and the podcast are posted on my Diabetes page for more personalized advice.
Exercise increases insulin sensitivity. So it moves often. Long walks burn sugar. Walk as far as you can. I get a phone call when I’m hanging out when I don’t have to show anything. You can substitute other low to moderate activities such as cycling, swimming, rowing, even weight training, gardening, cleaning. Just move forward.
Watch for fast or loud movements. High intensity training is good. There is nothing wrong with being an athlete. But low intensity, short, frequent and long sessions are also important. They teach different physical techniques than high strength. Don’t miss this.
20 minutes of walking usually burns 10-20 mg/dL of blood sugar for me. Everyone is a little different. Every day is a little different. I can see that information since I have a glucose monitor. Most people don’t get it, but you can be sure that you will burn sugar
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