Posted on 11/07/2024 8:13:35 PM PST by ConservativeMind
Researchers have found that a single 30-minute aerobic exercise session significantly reduced 1-hour post-load plasma glucose levels and improved insulin sensitivity in young, healthy adults. Participants showed improvements in glucose metabolism following a single bout of physical activity, indicating potential benefits in managing and preventing type 2 diabetes.
In the study, researchers tested the effects of a single 30-minute aerobic exercise session on glucose metabolism in healthy young adults. They used a 1-hour post-load glucose test as prior studies have shown that it is a strong predictor of future diabetes risk.
A total of 32 participants, aged 20 to 35, were recruited for the study. None had a history of diabetes or competitive sports involvement, and none were on medication. All underwent an oral glucose tolerance test (OGTT) at baseline, followed by a light jogging session (60–65% of their VO2max).
A second OGTT was administered 24 hours after the exercise to assess changes in fasting glucose, 1-hour post-load glucose, and insulin levels. Insulin sensitivity was also evaluated using surrogate indices such as the Matsuda and QUICKI indexes.
Fasting glucose levels decreased from 82.8 mg/dL to 78.5 mg/dL, and 1-hour post-load glucose dropped from 122.8 mg/dL to 111.8 mg/dL after exercise. Insulin levels at the 1-hour mark also fell significantly from 57.4 µUI/ml to 43.5 µUI/ml. Insulin sensitivity improved, as indicated by increases in the Matsuda index from 7.79 to 9.02 and the QUICKI index from 0.36 to 0.38. The HOMA-IR index, a measure of insulin resistance, decreased from 1.51 to 1.28.
These positive effects on glucose metabolism and insulin sensitivity, just 24 hours after a single exercise session, suggest that even occasional physical activity could significantly contribute to reducing the risk of type 2 diabetes through immediate improvements in glucose control.
(Excerpt) Read more at medicalxpress.com ...
I see fat people all day and my mind screams:
“GO TO THE GYM!”
Yet another load of sciency nonsense.
If anybody wants to lower his blood glucose and avoid insuline peaks, all he has to do is to avoid carbs.
Still better, all he has to do is to do the opposite to what is recommanded by the nutrition “science”, such as this study.
Type 2 diabete can be in remission with a carb free (keto or carnivore) diet, sometimes in less than 1 month. This has been proven times and times again by the thousands of patients of clinicians like Drs Westman, Unwin, Paul Mason...
Gym centers didn’t exist 50 years ago, yet people were lean.
Gym centers are everywhere now, yet people are fat.
The solution is NOT the gym.
The solution is the diet
Protein and physical movement.
Just had my physical and they put me in the diabetic range. They said my A1c was 8.0. And my blood glucose was 170. I never had a problem until after Covid. Since 2020 unfortunately I’ve put on 30 pounds. The doctor has now scared me to get the weight off.
In just two weeks, I have stopped eating carbs, stop eating candy, which was my weakness. I ate five or six. Maybe seven little pieces of candy within an eight hours of my blood test. Perhaps I caused my own problem. But the doctor did get my attention.
I have started going back to walking 4 miles per day which I had not done for several years. I used to run and stopped at the beginning of Covid and started swimming laps. I stopped doing that. I know I need to get off my ass and get physical. I don’t want to be a diabetic.
I unfortunately have T2. In my experience, the combination of mild exercise, low carb, AND low calorie intake effectively contribute to lower A1c levels.
The liver and muscles store glycogen which when needed is converted to glucose. But exercise can help to drain off excess storage levels. Excessive stored glycogen can take months to properly regulate. The stored glycogen also contributes to the Morning Phenomenon where glucose levels are high upon awakening as a consequence of glycogenic glucose injection — the body’s natural caffeine.
Also, I’m effectively on a keto diet, but I can easily gain weight. So here’s where the calorie intake matters.
No, proteins still trigger insuline peaks, even if lowers than with carbs. A keto or carnivore diet must be based on fat (a least 65% calories wise) to be successful.
Inflammations must be eliminated first before movements, essentially by eating fat. You can’t outrun a bad diet.
I eat carnivore and it has eliminated all my joint pains which discouraged me from exercising.
The “exercise, exercise” is a misplaced priorities propaganda. You can’t outrun a bad diet.
Just burn sugars, any way you can. Lifting weights burns a ton.
‘Also, I’m effectively on a keto diet, but I can easily gain weight. So here’s where the calorie intake matters”
You should try carnivore. I was hardcore carnivore for 6 months, I ate with no restriction (loads of bacon and eggs and dairy) and didn’t gain a pound, same weight as in college (I came to carnivore for less inflammation, not for weight loss). My fat was converted to muscle.
There are many many te stimonies of people that have tried keto but who ended having success only with carnivore, eg Kerry Mann from homesteadhow or Dr Berry, both vocal carnivore proponents on youtube. Many carnivore Drs like Paul Mason or Anthony Chaffee are against keto alltogether.
From my experience, keto is ok but not optimal if you want healing.
“Lifting weights burns a ton.”
Lifting weight (or running) an hour will burn the calories of a single muffin. Not “a ton”.
The maths of the “exercise exercise” trope simply aren’t there. Numbers or conventional “wisdom”, you choose.
Better then walking a mile outside then having to walk back....
I bought this last week. It was $268 total as they had a 15% discount. The belt is 16.5” wide and about 42” long. I can fold down the bar and arms and use it under my desk or just tip it over on it’s side next to my bookcase to free up space. Otherwise just under 50” long by 28”.
I am 5’11” and 190lbs. The belt is wide enough. The best thing about the design is the folding bar and arms. The arms needed by me to hold onto. You can buy 6” wristbands to slide over the arms to soften.
The speed goes from 0.6mph to 10mph! I have only gone up to 3mph for a very short time then back down to no more then 2.5mph
Better exercise then the elliptical machine I have now thrown away!
2 in 1 Folding Treadmill, 2.5HP Under Desk Treadmill Portable Walking Pad Treadmills
https://www.amazon.com/dp/B0CTKB1LLS?ref=ppx_yo2ov_dt_b_fed_asin_title
It’s not about the gym. The USA is the 10th fattest nation depending on what list you find. It all boils down to the garbage in the food. RFK Jr. Discusses this at length.
50 years ago people also did more walking
Blood sugar is created from fat or protein, when carbohydrates are not available. Functioning livers convert these nutrients for us, so we don't die.
The most activity we have, the more we use up these nutrients.
Ketones provide an alternate energy source, but to get them in quantity, the simplest way is to be on a low carb or keto diet. Such diets greatly lower excess blood sugar, at the source.
However, if active, blood sugar is readily used up. It's why marathoners do “carb-loading” for the work ahead of them.
50 years ago, people were more active. They weren’t all on keto diets, as you imply.
Diet and exercise combine to use the energy sources we have available, blood sugar, ketones, fats, and proteins. The liver converts sources to keep us going.
Technically you are correct.
Nevertheless, if one gains muscles from a regular workout then one will naturally burn more calories throughout the day, as well as generally reduce insulin resistance.
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