I'm A Type 1 Diabetic. After starting resistance training with mini resistance bands I noticed my sugars drop dramatically. There were times when I went hypo because like he said, my normal dose had become to much. I was shocked, as I was only 2 weeks in to my regimen. Resistance training is deff the way to go for diabetics!! Loved this video.
I've been doing keto (unsuccessfully) on and off to try to regulate my blood sugar as I'm on the low end of type 2 diabetes readings. I've been afraid of trying anything else because I wasn't sure that anything other than avoiding carbs would stop me from falling deeper but this video gives me SO much hope. Thanks for everything, gentlemen!
I did both over time. Reduced carbs and started cardio and weights. Got off blood pressure meds, halved my long acting (went back to needles and pens) I insulin and reduced my quick acting by over 50%. Reeber though that carbohydrate is very addictive so expect some difficulty stopping depending how attached you are to them.
Getting down to your actual BMI via wheight lifting should help too because that will help burn fat off your organs including your liver which is where diabetes starts. Check out "The Diabetes Code" by Dr. Jason Fung.
I’m so glad these guys did a video about us type 1 diabetics. I remember starting my cut on a 20/40/40 method (minimal carbs, I think it was only like 140g max) and my blood sugars would always dip because I would burn 3,500 to 4,000 calories every day. So it’s always a learning curve, but right now I follow a model where I follow a specific ratio of carbs to calories burned in a day depending on how active I am
I'm T2. I had an A1C of 12.2 when diagnosed. After 3.5 months my A1C was down to 6.5 through 1000mg Metformin diet and eliminating carbs. when testing my blood sugar it would usually be between 6 and 7 with occasional spikes as high as 13 if I ate something I shouldn't have. Started Stronglifts 5x5 about 5 weeks ago and my typical BS is now running between 5 and 6 and I haven't really had any spikes above 7.
Do you think your a1c levels dropped due to strength training? I had elbow surgery so i stopped strength training upper body. Only did legs and cardio last 3 months. Now my a1c is up from 5.6 to 5.8%. Im able to do full body workouts again so i hope it drops down.
It worked dramatically for me, I am officially from the Pre-diabetic into normal range. Although it is not recommended, I didn't change my diet at all. The only thing that I added in my life was Weight Training! not even the heavy loads at the gym, only as much as I can do at home!
@@chantelle5170 Sure I would be happy too, But please note this is what worked for me, It might not work for all. Also, discuss with your doctor first. I did Swimming about 30 minutes on the weekend (2 days). I went on 40 minute slow walking on 2 days. and at home, I just did the bicep curls, shoulder press and dumbell squats Hope this helps.
I’m type 1 and after a lifting session I run about 98 while after cardio it runs about 122. Huge difference. I was able to come off levermir which is very expensive.
I hope I’m able to do the same, just started having to buy that shit as i just got diagnosed however i already did resistance training all the time before so idk
@@flamez3833whole grain and whole home cooked foods is the best way to manage it. I am type 2 diabetic and I have tested blood sugar after every food. . White rice, white flour and white potato spikes my blood sugar. Wholegrain wheat, brown rice does cause spike at all.
I feel very bad for people around the world that have to pay a lot for insuline or dont even have. My uncle in Portugal sometimes they dont have insuline. I live in Germany and pay 20€ for both my insuline (rapid and long)
@JohnSmith-cz3us I try to limit my carbs. Get them only from veg and use fruits to treat hypos. Cardio lowers my blood sugar as it is an oxygen based system. Resistance training raises it as the energy is required quickly. my goal was to use insulin very minimally to keep weight down and blood sugars stabilised. I also try to condense my feeding window into 4 hours. Typically 2pm -6pm. Therefore a fasting window of 20 hours. Which encourages the body to enter ketosis. Hope this helps 🙏
Thank you for this video! My Dr. Told me that I needed to only do cardio and that lifting weights was just going to make me look good in a coffin. We need to get the message out that muscle helps with glucose control! 🙏
While I’m not surprised at your doctors words, I am endlessly disappointed by the advice they give their patients. How are we going to help people get well when this type of toxic verbiage is thrown around carelessly by health professionals???
@@beckyketterling7001 Agreed. My doctors are always shocked to see how healthy i am, and how I was able to drop at least 50lbs without the drugs they wanted me on.
It has been shown that the average lag of medical information between publishing the study and widespread implementation by medical practitioners is something like 17 years. It is horrendous, even criminal! I think far too many doctors don’t know so much of these newer methods (including intermittent fasting) of reversing diabetes, all they do is prescribe meds since that is what they learned in med school 20 years ago, which just causes disease progression. The NIH can’t even disseminate much-needed medical breakthroughs, so maddening.
Resistance training has a dramatic effect on blood sugar regulation. That’s a fact and I have proven that to myself with measurement of blood glucose concentrations pre and post training and in the days following training. Weight loss and resistance training should be prescribed to all Type 2 diabetics.
Can’t lie, at my fittest I wasn’t having to take any short term insulin since I was able stay between 90 to 110 with my readings just by hitting the gym 4 times a week and taking Tresiba in the morning. Since quarantine it’s been difficult to get back into rhythm since my job has me more sedentary than ever. I still have muscle, but I have more fat on my body than usual.
I’m 39 years old and 2 year ago diagnosed type 2 diabetes. The doctors give me 3000 mg metformine a day. I’ve started strength training and stopped eating most sugars. Now 2 years later I’m using one tablet 500 mg and almost medication free. People, look to you’re food and hit the gym!
@ no initially 3 days per week then 4 now 6 but that is because I started loving it and getting great physique 3 or 4 days was enough to reverse the diabetes
I'm a type 1 diabetic and heavy strength training has spiked my blood sugar to 250 mg/dL on the regular. Im not sure if its helped with my insulin but after a realy good workout my sugar goes up by a lot
Because its anaerobic exercise, it will cause a rise in glucose levels. It's the same for any high intensity exercise eg sprinting, HIIT sessions, etc as your body's response to intense stress on your muscles is to release glucose from the liver, so that it can enter muscle cells. Generally, following anaerobic exercise, glucose levels will rise and then significantly lower a short while later.
(Edit: T2D not type 1) 39 f. A1c was 10% had readings of 240 finger stick. Quit drinking alcohol. Quit smoking weed (munchies). Started working out 3/4 days a week 3 sets x 10 reps to failure for about 1 hr sessions with 30 minute walks(1 hr walk on off days). It's been a year now sober, and today I scored 5.7 on A1C. Im almost completely reversed. And I've lost 20 lbs. (80 to go😅)
@@smartyvivek115 went from finger stick 2 hrs after a meal of 220-260 to 150-190. Not perfect. But a hell of a lot less scary. A1C 10% to 5.7. If you suffer from type 2 D or pre Diabetes- if I can do it - you can reverse it too. Good luck fellow.
@@smartyvivek115I wasn't taking meds if that's what you meant. Sorry I don't think I understood right with the first answer. I don't have insurance and couldn't afford meds. I'll leave the other answer up for curious others. All my reduction of blood glucose was diet and excersize. I was scared as hell and truthfully; that helped. I also took Berberine 30min before a meal, and (B1) Benfotiamine to help with my foot nerve pains. All nerve pains gone now. Eye floaters and blurry vision better by about 75%. I don't wake up to pee anymore unless I chugged 30 oz before bed like a crazy person. And I don't feel like a shivering, anxious mess upon waking. Fasting sugars upon waking were 110- now they are 80ish.❤ You got this
Absolutely correct. I had to cut down on my Metformin due to heavy weight training. Only road cycling came close to the amount of glycogen stores used. Fasting sugars went from 130-140 to 115-118. Amazing. Just from weight training.
I have t2d and I started resistance training for around 2 years but lately I've experienced blood sugar spikes after some exercises and I'm confused. Anyone knows what is going on?
Same here, I predominantly did resistance training but my A1C was 12.1, diagnosed with type 2 diabetes, high cholesterol and high blood pressure so I started running 2 miles daily to see if it changes anything
Maybe decrease your carb intake. Lifting weights did nothing for me when I was eating more carbs than I'm supposed to. When I stay under 40g carbs per day and lift weight my blood sugar ends up being so low that I start to feel like I'm going to faint
Naaa. Just don’t lift heavy weights and don’t do cardio. Slow and medium weight. Very slow motion. Cable is better than free weight. Slowwwwwwee motion and good breathing. Eventually your body will understand and your sugar wioo not go up dramatically and it will go down right away if you walk one mile after weight lifting. No running.
I should eat a good amount of food before the workout and a small chocolate snack during it, just make sure to check when you start and when you finish.
When your sugar go down during weight lifting jump on a cardio machine and your sugar will go up. Try it. Parasympathetic system will think your in danger and force the liver to dumb sugar in your blood since the pancreas signal to the liver is not working when you are diabetic.
Guys I’m type 2 diabetic need to gain muscle currently on short term low car diet. What’s the best approach to adding carbs to add muscle for a diabetic? Go high carb before or after training? Low carb on rest days? Help appreciated.
So what would work amazingly for type 2 is to have a high protein/low carb diet. Roughly 50-75 grams of carbs a day. When you include intermittent fasting with it, your body starts to rely more on fat burning since you are fasting part of the day. Since you are already eating low carbs, with the fasting, you will significantly decrease insulin resistance which is the main cause of type 2 diabetes. But it’s important that you consume a high amount of protein so your body builds/ maintains lean muscle mass. Also, you must consume a great amount of fats a day to fuel your body also. It will help you maintain or gain muscle and lose fat at the same time.
@@shannonramirezslater4909 yeah lucky them, i just got diagnosed as a type 1 and my insulin to carb ration is 1-10. Every ten carbs i wanna eat i have to inject one unit of insulin and that shit ain’t cheap. I wake up at 5 everyday, go to the gym, then to school, later work and then train for boxing with my remaining time. Carbohydrates are the body’s main source of fuel so you could imagine how trying to keep a low carb diet takes a toll on my energy… and overall happiness for that matter
@@flamez3833 damn my condolences bro. keep up the hard work 💪🏽🔥. evolutionarily speaking, fats and ketones were the main source of fuel up until the industrial revolution and the birth of the big agriculture industry. also takes a while for the mitochondria to adapt to living off ketone bodies, like a few months of not eating carbs. the "What I've Learned" channel has some great videos with the research and science on ketosis and low carb. keep up the great work tho man
@Shon Miles- Everything has carbs. Some foods don't have starchy carbs like greens. However, carbs are definitely needed. Esp, if you want energy to be productive.
![BLACK BAG - Official Trailer [HD] - Only in Theaters March 14](http://i.ytimg.com/vi/Du0Xp8WX_7I/mqdefault.jpg)
I'm A Type 1 Diabetic. After starting resistance training with mini resistance bands I noticed my sugars drop dramatically. There were times when I went hypo because like he said, my normal dose had become to much. I was shocked, as I was only 2 weeks in to my regimen. Resistance training is deff the way to go for diabetics!! Loved this video.
You need to spread the word! All these people keep doing all the cardio and it doesn’t work!!!
Wow, I'm glad to hear the training is helping Jesus bless you.
I've been doing keto (unsuccessfully) on and off to try to regulate my blood sugar as I'm on the low end of type 2 diabetes readings. I've been afraid of trying anything else because I wasn't sure that anything other than avoiding carbs would stop me from falling deeper but this video gives me SO much hope. Thanks for everything, gentlemen!
I did both over time. Reduced carbs and started cardio and weights. Got off blood pressure meds, halved my long acting (went back to needles and pens) I insulin and reduced my quick acting by over 50%. Reeber though that carbohydrate is very addictive so expect some difficulty stopping depending how attached you are to them.
Keto increase resistance, you need to workout
Getting down to your actual BMI via wheight lifting should help too because that will help burn fat off your organs including your liver which is where diabetes starts. Check out "The Diabetes Code" by Dr. Jason Fung.
I’m so glad these guys did a video about us type 1 diabetics. I remember starting my cut on a 20/40/40 method (minimal carbs, I think it was only like 140g max) and my blood sugars would always dip because I would burn 3,500 to 4,000 calories every day. So it’s always a learning curve, but right now I follow a model where I follow a specific ratio of carbs to calories burned in a day depending on how active I am
I'm T2. I had an A1C of 12.2 when diagnosed. After 3.5 months my A1C was down to 6.5 through 1000mg Metformin diet and eliminating carbs. when testing my blood sugar it would usually be between 6 and 7 with occasional spikes as high as 13 if I ate something I shouldn't have. Started Stronglifts 5x5 about 5 weeks ago and my typical BS is now running between 5 and 6 and I haven't really had any spikes above 7.
Do you think your a1c levels dropped due to strength training? I had elbow surgery so i stopped strength training upper body. Only did legs and cardio last 3 months. Now my a1c is up from 5.6 to 5.8%. Im able to do full body workouts again so i hope it drops down.
It worked dramatically for me, I am officially from the Pre-diabetic into normal range.
Although it is not recommended, I didn't change my diet at all. The only thing that I added in my life was Weight Training! not even the heavy loads at the gym, only as much as I can do at home!
do you weight train everyday? how long did it take to get into the normal range?
@@chantelle5170 Hi, every 2nd or 3rd day, and on the resting days I go for a 30-40 minute walk.
It took about 3 months in my case!
God be praised. Thank Jesus I've gone back to the gym. Hope I get your result.
@@chantelle5170
Sure I would be happy too,
But please note this is what worked for me,
It might not work for all.
Also, discuss with your doctor first.
I did Swimming about 30 minutes on the weekend (2 days).
I went on 40 minute slow walking on 2 days.
and at home, I just did the bicep curls, shoulder press and dumbell squats
Hope this helps.
Also cut down sugar, white flour, white rice. Go with wholegrain you will see even better results.I am type 2 diabetic myself.
What's the effects of taking metformin when trying to build muscle?
I’m type 1 and after a lifting session I run about 98 while after cardio it runs about 122. Huge difference. I was able to come off levermir which is very expensive.
I hope I’m able to do the same, just started having to buy that shit as i just got diagnosed however i already did resistance training all the time before so idk
@@flamez3833whole grain and whole home cooked foods is the best way to manage it. I am type 2 diabetic and I have tested blood sugar after every food. . White rice, white flour and white potato spikes my blood sugar. Wholegrain wheat, brown rice does cause spike at all.
How much are your diabetic meds over there luckily in Australia it’s under the pbs and you get 3-5 months worth for 30 dollars
@@jakespencer431he’s probably back on lever or. You can’t not take insulin. So getting off of it would kill him.
I feel very bad for people around the world that have to pay a lot for insuline or dont even have. My uncle in Portugal sometimes they dont have insuline. I live in Germany and pay 20€ for both my insuline (rapid and long)
resistance training increases insulin sensitivity. I became so lean i was so insulin sensitive I had to increase carb intake 💪🏼
How long did it take you to get to that point where you needed carbs.
@JohnSmith-cz3us erm 🤔.... quite a while mate. Maybe 9-12 months.
@@Adubz84 and how much carbs can you eat now that you workout?
@JohnSmith-cz3us I try to limit my carbs. Get them only from veg and use fruits to treat hypos. Cardio lowers my blood sugar as it is an oxygen based system. Resistance training raises it as the energy is required quickly.
my goal was to use insulin very minimally to keep weight down and blood sugars stabilised.
I also try to condense my feeding window into 4 hours. Typically 2pm -6pm. Therefore a fasting window of 20 hours. Which encourages the body to enter ketosis.
Hope this helps 🙏
Are you type 1 or 2?
Thank you for this video! My Dr. Told me that I needed to only do cardio and that lifting weights was just going to make me look good in a coffin. We need to get the message out that muscle helps with glucose control! 🙏
Cardio is good for cardiovascular health. Do both.
While I’m not surprised at your doctors words, I am endlessly disappointed by the advice they give their patients. How are we going to help people get well when this type of toxic verbiage is thrown around carelessly by health professionals???
@@beckyketterling7001 Agreed. My doctors are always shocked to see how healthy i am, and how I was able to drop at least 50lbs without the drugs they wanted me on.
It has been shown that the average lag of medical information between publishing the study and widespread implementation by medical practitioners is something like 17 years. It is horrendous, even criminal! I think far too many doctors don’t know so much of these newer methods (including intermittent fasting) of reversing diabetes, all they do is prescribe meds since that is what they learned in med school 20 years ago, which just causes disease progression. The NIH can’t even disseminate much-needed medical breakthroughs, so maddening.
Your doctor is a piece of sht just like mine. He is fat diabetic blood pressure and can’t help himself. Fired his behind.
Resistance training has a dramatic effect on blood sugar regulation. That’s a fact and I have proven that to myself with measurement of blood glucose concentrations pre and post training and in the days following training. Weight loss and resistance training should be prescribed to all Type 2 diabetics.
But how would pfizer earn billions then?
Great simple explanation of muscle/carb that I may share that may be easier for some to understand.
Thanks guys I do appreciate it 🙏🙏🙏
Thank you so much for this well explained video. It made my day!! Much love!!!
Thanks guys a lot . I need sone positive motivation.
wow another clear cut explanation, im type 2 diabetic, thanks a lot for these info.
Can’t lie, at my fittest I wasn’t having to take any short term insulin since I was able stay between 90 to 110 with my readings just by hitting the gym 4 times a week and taking Tresiba in the morning.
Since quarantine it’s been difficult to get back into rhythm since my job has me more sedentary than ever. I still have muscle, but I have more fat on my body than usual.
May i please know if you are type1 diabetic too?
I’m 39 years old and 2 year ago diagnosed type 2 diabetes. The doctors give me 3000 mg metformine a day. I’ve started strength training and stopped eating most sugars.
Now 2 years later I’m using one tablet 500 mg and almost medication free.
People, look to you’re food and hit the gym!
Resistance training put my type 2 diabetes into full remission after 2 years now live a normal life. Obv have a good diet and train regularly still
Sounds good, did you lift everyday?
@ no initially 3 days per week then 4 now 6 but that is because I started loving it and getting great physique 3 or 4 days was enough to reverse the diabetes
I'm a type 1 diabetic and heavy strength training has spiked my blood sugar to 250 mg/dL on the regular. Im not sure if its helped with my insulin but after a realy good workout my sugar goes up by a lot
Just your adrenaline response to lifting weights . It’s not a true high do a half correction with your post workout meal.
Because its anaerobic exercise, it will cause a rise in glucose levels. It's the same for any high intensity exercise eg sprinting, HIIT sessions, etc as your body's response to intense stress on your muscles is to release glucose from the liver, so that it can enter muscle cells. Generally, following anaerobic exercise, glucose levels will rise and then significantly lower a short while later.
(Edit: T2D not type 1)
39 f. A1c was 10% had readings of 240 finger stick. Quit drinking alcohol. Quit smoking weed (munchies). Started working out 3/4 days a week 3 sets x 10 reps to failure for about 1 hr sessions with 30 minute walks(1 hr walk on off days). It's been a year now sober, and today I scored 5.7 on A1C. Im almost completely reversed. And I've lost 20 lbs. (80 to go😅)
how much insulin did you reduce?
@@smartyvivek115 went from finger stick 2 hrs after a meal of 220-260 to 150-190. Not perfect. But a hell of a lot less scary. A1C 10% to 5.7.
If you suffer from type 2 D or pre Diabetes- if I can do it - you can reverse it too. Good luck fellow.
@@smartyvivek115I wasn't taking meds if that's what you meant. Sorry I don't think I understood right with the first answer. I don't have insurance and couldn't afford meds. I'll leave the other answer up for curious others.
All my reduction of blood glucose was diet and excersize. I was scared as hell and truthfully; that helped. I also took Berberine 30min before a meal, and (B1) Benfotiamine to help with my foot nerve pains. All nerve pains gone now. Eye floaters and blurry vision better by about 75%. I don't wake up to pee anymore unless I chugged 30 oz before bed like a crazy person. And I don't feel like a shivering, anxious mess upon waking. Fasting sugars upon waking were 110- now they are 80ish.❤
You got this
@@jhildebrand7447 I thought you were t1d as well. I am T1d so cant be reversed
@@smartyvivek115 shoot sorry. T2D. My heart is with you.
Absolutely correct. I had to cut down on my Metformin due to heavy weight training. Only road cycling came close to the amount of glycogen stores used. Fasting sugars went from 130-140 to 115-118. Amazing. Just from weight training.
Hey brotha, how often and how much are you training? What’s your split? Intensity? Just trying to get a gauge
@@Vanilla.Gorilla77 hey bro. I do chest shoulders Triceps Monday. Back/ biceps/ traps Wednesday. Legs Friday. High intensity
I have t2d and I started resistance training for around 2 years but lately I've experienced blood sugar spikes after some exercises and I'm confused. Anyone knows what is going on?
I have this same question???
Same here, I predominantly did resistance training but my A1C was 12.1, diagnosed with type 2 diabetes, high cholesterol and high blood pressure so I started running 2 miles daily to see if it changes anything
Glucose level rise after exercise to meet energy requirements of strenous activity . This is normal
I’m type 2 and wear a continuous glucose monitor. Weight training causes my blood sugars to spike to over 200 because of the stress hormones.
But then sugars come down dont they
it's going up & then down after you drank water right?
@@DarkoFitCoach yes but they remain elevated for many hours. LISS seems to have a much better effect on blood sugars for me.
@@immers2410 yeah less intense. Do that indeed
Great channel. Keep it up
But why is it that every time I workout with weights and I check my blood sugar after my workout, its high? And I'm a type 2 diabetic
it could be due to the adrenaline that comes after working out really hard
Maybe decrease your carb intake. Lifting weights did nothing for me when I was eating more carbs than I'm supposed to. When I stay under 40g carbs per day and lift weight my blood sugar ends up being so low that I start to feel like I'm going to faint
Naaa. Just don’t lift heavy weights and don’t do cardio. Slow and medium weight. Very slow motion. Cable is better than free weight. Slowwwwwwee motion and good breathing. Eventually your body will understand and your sugar wioo not go up dramatically and it will go down right away if you walk one mile after weight lifting. No running.
I'm insulin resistant and love weight training, but how do you suggest diet alterations to those with insulin issues?
You have to talk with your doctor
Opening this up, has anyone found a good regiment to preventing low blood sugars during a workout while on a pump?
I usually put in a temp nasal about an hour before lifting
I should eat a good amount of food before the workout and a small chocolate snack during it, just make sure to check when you start and when you finish.
When your sugar go down during weight lifting jump on a cardio machine and your sugar will go up. Try it. Parasympathetic system will think your in danger and force the liver to dumb sugar in your blood since the pancreas signal to the liver is not working when you are diabetic.
Guys I’m type 2 diabetic need to gain muscle currently on short term low car diet. What’s the best approach to adding carbs to add muscle for a diabetic? Go high carb before or after training? Low carb on rest days? Help appreciated.
So what would work amazingly for type 2 is to have a high protein/low carb diet. Roughly 50-75 grams of carbs a day. When you include intermittent fasting with it, your body starts to rely more on fat burning since you are fasting part of the day. Since you are already eating low carbs, with the fasting, you will significantly decrease insulin resistance which is the main cause of type 2 diabetes. But it’s important that you consume a high amount of protein so your body builds/ maintains lean muscle mass. Also, you must consume a great amount of fats a day to fuel your body also. It will help you maintain or gain muscle and lose fat at the same time.
@@abdulyaseen4821how much fat
To consume. Can you explain.
At my most lean and jacked, I remember my three day supply of insulin in my pump lasted me 6 to 8 days!!
How do you bulk if you prediabetec
Just lift brah
Slow bulk, don't need to rush, it's healhtier mentally too
Have you trained a person with epilepsy? If so, what were the results? Thanks so much! Love your show!!
Im a type 2, drops my glucose levels by a lot.
Or just dont eat carbs to begin with ? Problem solved.
Literally everything has carbs
@@flamez3833 people who do keto or carnivore don't have a problem not eating carbs (or eating minimal carbs, for keto).
@@shannonramirezslater4909 yeah lucky them, i just got diagnosed as a type 1 and my insulin to carb ration is 1-10. Every ten carbs i wanna eat i have to inject one unit of insulin and that shit ain’t cheap. I wake up at 5 everyday, go to the gym, then to school, later work and then train for boxing with my remaining time. Carbohydrates are the body’s main source of fuel so you could imagine how trying to keep a low carb diet takes a toll on my energy… and overall happiness for that matter
@@flamez3833 damn my condolences bro. keep up the hard work 💪🏽🔥. evolutionarily speaking, fats and ketones were the main source of fuel up until the industrial revolution and the birth of the big agriculture industry. also takes a while for the mitochondria to adapt to living off ketone bodies, like a few months of not eating carbs. the "What I've Learned" channel has some great videos with the research and science on ketosis and low carb. keep up the great work tho man
@Shon Miles- Everything has carbs. Some foods don't have starchy carbs like greens. However, carbs are definitely needed. Esp, if you want energy to be productive.