How to walk down your blood glucose
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- Опубликовано: 1 авг 2024
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00:00 Intro
00:27 Background
00:55 Experimental Design
01:45 Control day
03:11 Physiology of carb metabolism
03:57 Immediate 30min post-meal walk
05:25 Wait then 30min post-meal walk
06:27 Wait then 15min post-meal walk
07:28 Pre-meal 30min walk
08:11 Sedentary time and glucose metabolism
08:42 Walk/wait cycles
09:30 All the data together!
10:17 Data discussion
10:52 How to apply the results
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Opening Motion Graphics by Jay Purugganan www.c9studio.com/WP/
The information in this video is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained on or available through this video is for general information purposes only.
Script with in-text citations: bit.ly/3XayXDO
References
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/20424...
cronometer.com/
www.levelshealth.com/blog/wha...
openstax.org/books/anatomy-an...
pubmed.ncbi.nlm.nih.gov/31175...
pubmed.ncbi.nlm.nih.gov/33561...
pubmed.ncbi.nlm.nih.gov/32568...
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/31794...
pubmed.ncbi.nlm.nih.gov/21224...
pubmed.ncbi.nlm.nih.gov/18252...
pubmed.ncbi.nlm.nih.gov/23803...
pubmed.ncbi.nlm.nih.gov/35147...
pubmed.ncbi.nlm.nih.gov/24704...
pubmed.ncbi.nlm.nih.gov/22374...
pubmed.ncbi.nlm.nih.gov/26628...
pubmed.ncbi.nlm.nih.gov/20029...
Additional Footage: Storyblocks storyblocks.com/
This is a high quality channel
Thanks for doing these experiments. They are valuable. More are needed. I have been thinking about eating oats for breakfast, something I have never done, and I am a lot older than you. But I can't get myself to do it, because I believe that grains will spike your blood sugar. Many people, including many doctors eat oats for breakfast and believe that it is healthy to do so. They think that the glucose will be absorbed slowly into the blood, because of the fiber. I think this is a superstitious belief.
Dr. Eran Siegel is a computational biologist with the Weizmann Institute. He gave a TED talk on youtube about a study he did, in which he tested the blood sugar responses of 1000 people to everything they ate for 30 days. One interesting result was that eating brown rice spiked blood sugar more than ice cream. A lot of vegan doctors recommend that people eat a lot of grains, bread, pasta and potatoes. I have come to believe that that is very unhealthy. Dr. Segal recommended that people test their blood sugar responses to what they eat with a glucometer. An MD on youtube, Ford Brewer, recommends that people "eat to the glucometer."
I don't have a standard breakfast but usually eat one or two free-range hardboiled eggs with a little 2% cottage cheese. If I have leftover vegetables from the night before and I am very hungry, I might eat that too. I think it would be instructive for you to try a high protein, low carb breakfast like this and see what it does to your blood sugar. Maybe an even smaller spike. Thanks again.
Could you please make an experiment about drinking only coffee as first thing in the morning and see if this affecting you glucose and insulin levels.
You are an Exceptional Dr. ❤
What an incredible channel. Thank you so much.
Great data backed findings. Super useful. Thank you
awesome & impressive experiment. Thanks
great video👍 thanks for making it, very useful 😊
Great job. Very informative and not boring at all.
I realized this after I got the cgm also. 5 to 10 mins after dinner I'm out the door. I have a 1 mile loop that I travel. start off slow , then jog , run , sprint to the end. my sugar drops the most if I get my heart rate to 165( if I don't see that number, I push until I see it and hold it for about 1 min.) I also noticed if you're doing it right- you burp. ( maybe as the food is being digested )
This is incredible work. Thorough, well explained, thoughtful of many contingencies.
I watched the full video a couple weeks ago. It's good.
That life hack is nuts when you think about it. A life changer
Such good test, thank you!
Thank you so much. Your chanel is wonderful. Thank you for giving so much useful information about blood sugar, diabets and healthy food.
amazing amazing amazing, bravo. you earned a sub.
Awesome! I now know what to do..
Love this. Thorough. If possible please explore Berberine, Cinnamon, and Moringa. Also seems like Psyllium Husk drink and or Chia seed drink before a meal maybe consistent in blunting spike. Ty for this awesome work
Excellent thank you
A real scientist doing real science. And making it enjoyable too. Bravo!
Excellent ❤❤
Thank you so much for your experiment and the related information! You answered exactly my question, if bloodsugar-spikes after a carbs-containing meal could be avoided by exercise. And if if would be more effective to exercise before or after such a meal. Great advice!
I just found your channel and this is another good video. I’ll keep searching for more of these from your channel to block the like tab
Great video..beautiful content creator too.😊😊😊😊
Well done. I would love to see the same modeling done on a mass scale.
Great video! I wonder if you might have a chance to do some crowd sourced science. You could publish a meal and an experiment, then ask your readers to do the same thing, and submit their data to a website, this would give you a broader database.
This was an interesting experiment. Another way to reduce an insulin spike would be to reduce the oatmeal and add some additional fat and/or protein (avocado + 1 egg maybe)? I’m just thinking on days when the weather is bad or we cannot walk for whatever reason.
I don't know what I'm most impressed with: your testing methodology or your impeccable presentation skills. A+ grade for both! This material is immediately applicable to me as I plan on doing a 30 minute walk tomorrow morning after my oatmeal. Thank you so very much. I think a CGM may be in my future.
This was very good thank you. Just something of interest I noticed fwiw. You noted that the 15-min wait then 15-min walk wasn't as effective as the 15-min wait then 30-min walk in part because you reached a similar peak to the control. But this peak was before you did the walk, so it was not related to the length of the walk, right?
I think you could make a very popular RUclips channel doing these type of experiments alone
All different meal types with different macros and different timings etc
Do you prefer levels or nutrisense?
Thanks for this, it is very informative. Can you explain in a simple way to me how elevated blood sugar can cause weight gain? Is it more about the blood sugar spike than calories? Also what about taking apple cider vinegar before your meal then the 30 minute walk fifteen minutes after your meal? Any thoughts on that as well?
Can I workout at the gym after eating? I am type 2 diabetic and I primarily do resistance workouts. Can I use this workout as an alternative to the recommend 30 minutes walking after meal?
Your doggie is so cute
Is it ok to walk in the afternoon?
Now try walking and biking after 15 min of eating. This works for me
I use to walk one hour after eating. Except for summer. Then one hour before. Older now (75). Just starting back.
At the 9:36 mark. The “wait then 30min postmeal walk” test seems to depict an anomaly. It doesn’t make sense because your postmeal waiting time is the same after each meal. So why is it that the spike is so much less on this specific one? Seriously should look into this because it truly is not making sense to me. Could you please explain?
Probably one of the best things about this video is the fact the measurements were in metric (mg/dcl.)
Both ways of measuring bg use metric units. I'm in a "metric" country and we use mmol/L which is still in metric.
Just wondering if your final measurements chart is just mismarked - or if I am missing something. You said the clear winner was the gold line - wait 15 minutes then walk. But the chart show the gold line as wait 30 minutes then walk. Is it just mismarked?
Listen to the beginning again. She read a publish medical article saying to walk 20 minutes before the spike.
Thanks for this experiment. How long does it take you to eat, from start to finish? Would there be a difference if it took 10 minutes to eat vs 30 minutes to eat? I’m a slow eater.
Good question - in the experiment I ate my whole breakfast in 15min, but I'm also a slow eater and felt like I was speed eating! I think the most relevant timing is to start movement about 30min after starting to eat - so if your meal takes 30min to eat then aim to start moving as soon as you finish.
Slow eater here, too. Fantastic question and info, thanks so much!!
I’ve been trying this and am experiencing abdominal discomfort. I think it’s too soon
Love the science of it all. I can tell a difference walking 30 minutes after my first bite of food
@@rellimarualmaybe eat less, or wait a big longer before walking , or walk slower
Maybe doing a bit of walking before breakfast might help too
Dunno, worth experimenting
I thought the fiber would blunt the effect of insulin spike.
I’m walking 🚶♀️ while watching this video.
Clear winner for- wait then do a 30 minute post meal 🍽️ walk
👍
What was your blood glucose in pre-meal and 30 min walked? I suppose that you should wait a bit before eat.
Eat some healthy fats with it. I added organic sugar free peanut butter and egg whites. The spike was not as crazy compared to just thr oatmeal with the protein scoop. Or have some whole eggs with it.
Aswell as this …..Eating carbs later of last in meals is supposed to be effective
Eat something like a salad with little calories /carbs, then wait ten minutes and then eat your main breakfast/meal
QUESTION: Isn’t insulin already supposed to be doing this job of moving glucose to your muscles?
How do you know that it isn’t the insulin working here instead of the exercise?
Is there no insulin response occurring from eating your bowl of breakfast in this video?
You had a dip because your breakfast wasnt in your bloodstream yet. What happened to exercise after a rest after eating? I think thats safer.
😍 🅿🆁🅾🅼🅾🆂🅼
I usually walk for one and half hour after dinner. I guess I must have been pre diabetic as I had a serious fatty liver, coupled with above average blood pressure. Following a change in diet as well as working out I cut my weight by 21 percent with the BMI falling to 19. Fatty liver was gone. Blood pressure fell to 110/70. Feeling more energetic and younger. My practice is walking with accelerating speed while listening to RUclips or radio...an hour the least or one an half hours...Try it out..Don't stick to your sofa!😊
Thank you so much for your experiment and the related information! You answered exactly my question, if bloodsugar-spikes after a carbs-containing meal could be avoided by exercise. And if if would be more effective to exercise before or after such a meal. Great advice!