Old man here. Ran 10 miles this AM… run 10 every other day and go to gym every other day. If I can do it you younger people can too. Just got to work your way to longer distances. I love my long runs - I pray to God the whole way. Peace!
That is both inspiring and alarming. I'm all about building capacity, pushing limits and blowing past boundaries set by others But there's a limit to the human body. the volume you're doing would be unsustainable for a huge proportion of the population. It's very likely just a matter of time before a debilitating injury occurs unless you are an incredibly athletically gifted person. That might be the case. Theres a good chance that is the case if you've been ok on this program for a long while. Everyone's different though and you absolutely shouldn't be recommending that regimen to random people. Pushing is good, destroying yourself without recovering enough chronically leads to catastrophe. Which is the effect your program would have on most people.
@@holidayarmadillo8653 Running is one of those things with huge variance in ability... some people are naturally very fast, some people have high endurance very easily. But I agree, it's a big mistake to think everyone can do anything! Just do the stuff you enjoy and you can recover from, and build upon those things so that you do them well.
Your message has saved my life!! Mike, I’ve been doing intermittent fasting for 5 months and thanks to your content, the gains I’ve seen not only physically but mentally have been mind blowing!! I started on a 18:6 but now down to 21:3 and nearly 40 lbs down in 5 months and all thanks to this incredible channel 🙌🏾
As a diabetic who wears a dexcom, it’s amazing to see in real time how simple exercises like walking the dog or push-ups after dinner can help dramatically reduce the spike in my blood glucose levels.
@@dennisrobinson8008 one set of push ups is not very likely to make much of a difference. Typically I do 3 or 4 sets of 30 . It will be different for each person depending on your body’s insulin sensitivity. Glucose is important to maintain because your body use it for energy. However, too much and you risk micro/macro vascular damage (neuropathy, retinopathy, ect) and very high you risk DKA. Too low and you may start to feel disorganized in your thoughts, shaky, lightheaded, anxious and if it gets very low you may fall into a hypoglycemic coma (decreased mental clarity). It’s a delicate balancing act. Exercise and dieting can dramatically assist in achieving this homeostasis and that’s why I love following this channel, I think he gives good evidence based advice to those that need it.
@@pimpoutmysandwich I'm into fitness, and know what a dramatic benefit it adds to a person's life. I just found it was interesting that you have been logging blood sugar and correlating it to workouts and how you feel. Many people think fitness is optional, but as humans "we are built to move". We are intended to SWEAT, for our blood circulation to increase, to breathe deeply, to have strenuous exertions.
@@dennisrobinson8008 yes I love it! My blood sugar was 700 when diagnosed. Now my average throughout the day 105. Before I was diagnosed I would eat very poorly and exercise only when I had time. But now I make it a point to eat healthy and make time for my workouts. I wish I had made the decision sooner but I hope talking about it helps encourage others to take their own health more seriously too. It truly does make a difference.
@@pimpoutmysandwich Alot of folk who only use their brain for their livelihood thought being physical is a bunch of "extra" or optional. But our brains perform better when we are fit. More resilient to stress. More endurance. More focus. A bunch of plusses.
My blood pressure was running high last week, I spent the weekend walking. Diet changes, no coffee, I had it checked today, 4 days later, and my number went down to a number I'm comfortable with!! I'm motivated to keep these habits up, thank you the videos!
When I workout not only do I not feel hungry for hours later, it completely elevates my mood and keeps me feeling so much joy and gratedul for days. Even walking causing muscle contraction pushing out glucose through muscle activation. 🤓
I'm a 30 year old dude and I love this channel. It's like I'm getting all the tips and tricks to excel athletically when I'm in older age. Thanks for all you do, and for being a high-level thinker who isn't afraid to bring forward the science being hidden by big media and news outlets. No channel better on RUclips when it comes to overall health optimization.
Absolutely correct. My wife who is a type 1 diabetic wears a real time blood glucose monitor and has improved sugar control for up to two days after exercise Exercise can be as simple as a 30 minute walk. The rapid meal time insulin requirements also drop between 50% and 80%. Not sure why but dark leafy salad greens also makes a big difference.
Hi Mike I discovered intermittent fasting earlier this year when I was 100kg. I realised I had been doing it for 40 years. I gave up breakfasts because I noticed that if I had Breakfast I would get hungry and have slight hand tremor at about 11am, no breakfast meant no hunger and tremors. But I was on a high carb diet for that time. In March I gave up anything flour based, potatoes and seed oils. I'm 69 now 75kg and trying to stop losing more weight. 5'11 and 32" waist. I enjoy your talks explaining how different things affect the way our bodies work. I tried going virtually carnivore but suffered constipation problems so added a few veg back into my diet. Maybe a talk on constipation would be well received. My main problem now is none of my trousers fit.
ditto on the breakfast. my family basically grew up omad. didn’t really realize there was a term for it. you might want to get more specific. flour based? what kind of flour? it’s not the flour, it’s the plant the flour came from. cassava isn’t the same as oat or wheat flours. literally just bought a few pounds of oat flour to add to my protein shakes-need way more calories, but not bad ones. seed oils can be very good for you, like hemp seed oil, and also peanut oil lowers glucose levels. surprised your carni diet only resulted in constipation.
@@threestans9096 maybe what your thinking is constipation is actually a reduction in the amount of stool that is in your lower GI most of what you're eating is metabolized so you don't have bowel movements every single day. I too was suffering constipation for years until I want full carnivore and now it's every couple of days because there isn't a lot of stuff that needs to be eliminated. Hope this helps.
Yes I agree. Exercise save me from sickness and give me lot energy at my age, 69. Walking daily 2 hours, hiking on weekend all day combine with fasting daily and healthy diet Thank you for these valuable information 💕 I follow
I walked 13.11 miles today. I feel great! Now I am eating my grass fed beef. I exercise on an empty stomach. Plus while I was out on my walk today I was having fun too: I was climbing on big rocks down by Lake Michigan and taking lots of photos. I love seeing the huge waves rolling in to shore. Its very peaceful. And yesterday on the way home I walked home - about 5 miles - with my coat off & it was 45 F! I wasn't cold at all. ⛵⛵⛵
I have diabetes and dementia that runs through my family and funny enough when he said to do afternoon exercise and night walks, that was what I was doing 2 months ago when I had the time to, and I felt the best that I ever had in a while, but I’ve fallen off recently for certain reasons. Will defiantly have to get back on schedule when I can, thanks for reassuring this Mike!
I drive Uber, long shifts, 3 days on for 40 hours. Here's how I excercise on my Uber days. Incline push ups at the gas pump. Every time I stop at a store I pull off to the side and do push-ups. I do isometrics for hours while driving. Squeeze it in wherever you can. Little bits at a time works surprisingly well. I get most of my cardio in on my 4 days off from Uber.
I've been a Type 1 diabetic for 30 years now, (I'm 34) and I can tell you first hand that even taking my dogs for a walk can significantly cause me to go low quickly, especially if I have a normal bolus in relation to my dinner, so I have to adjust. Both my parents were bodybuilders so I've been lucky to grow up eating good, exercising regularily and I've been in a physically active, on my feet all day job for 18 years. I just had bloodwork last week and my endo still says my kidneys are as good as the day I was born. Especially with 30 years as a T1. I've also in the past followed my mothers diet she used for her shows to get lean and it's a 45%P 45%C and 10%F, that included high amounts of white potatoes (I'm talking like 250g potatoes, which I decrease to 130g because thats a lot on a plate!) And no joke, I HARDLY ever needed insulin. My basal rates would take care of the food I was eating and I was amazed.
T1D for 2 years here. I was able to not be insulin independent for 1 and a half years based on a very strict Keto diet with regular IM. Only recently my BG became out of control and had to rely on insulin. You have any tips to avoid huge BG spikes during the night? It seems like if I eat late and inject fast acting insulin to make up for it, that is actually going to land me with lower blood glucose levels in the morning. It seems counter-intuitive since fasting has always worked for me, but every since I started insulin therapy a few months ago the only uncontrollable spikes of BG are at night around 2:30-3am. And eating early low carb dinners never helped avoid those spikes.
38 years old now, but started daily workouts at 16+... Still going 6-7 days a week. I don't necessarily like exercising but I love the clarity and high after (endorphin addicted). Exercise is free or doesn't cost much and aside from fasting and low/no carb, it is one of the best things we can do for ourselves!
ditto. didn’t know that’s what they’re called. I call them poor people workouts 😂 why are you in such good shape, stan? haven’t had a car in 8 years and still gotta go to the store and dr and etc. not gonna pay $10 to go to work everyday.
Thank you for all your great content. I’m learning so much from you! Currently I’m eating like my life depends on it:) and doing the same for my children.
I liked the video a lot. There are a couple of things I want to clarify for other type 2 diabetics. You may see a temporary spike of bG while doing aerobic or resistance exercises (I wear a CGM). Every diabetic will be a little different, but when doing aerobic exercises mine will go from about 96 to about 135 or so (the harder I push the exercise the higher it will go). When doing resistance exercises it can easily get to the 150's temporarily. Within 30 to 60 minutes after the bG level will fall to normal. While the resistance exercise pushes it higher, my bG level will actually for the rest of the evening be lower than it would have been with aerobic exercise. Something else I'm not sure if Mike has covered in the past regarding Insulin sensitivity is that several studies have shown that for those type 2 taking metformin, exercise and metformin seem to cancel each other out on the benefit of increasing insulin sensitivity (the effect is not additive). Just something to be aware of for those that have their diabetes under control and exercise a significant amount that you won't receive your full benefits from the exercise if taking larger doses of metformin....
Hey! Thank you for this info! Quick question... what about diabetes that is reduced to almost normal? I was full blown 7.1 A1C and now 5.7 pre-diabetic. I'm 0.1 points from not being diabetic anymore! My doc reduced my Metformin from 3 pills to just one plus 2 capsules of moringa supplements. Will I still lose the effect of the single Metformin and the moringa?
@@sirashram3 The studies averaged i believe 1500 mg/day. Hopefully they will study a reduced dose in the future, but it would seem to make sense that a reduced dose (500mg) would have less of a negative effect on improvements from exercise. I posted some links but youtube seems to have deleted the post.
CGMs and A1c tests are great for me as a T1d, but are of limited use for non-diabetics in my opinion as they don't show how much insulin is being produced by the body. Two people might have an A1c of 4.8, one may be using 50% more insulin than the other
A diabetic friend who is using diet to control, gets up and does 15 minutes of exercise after every meal. At work she has a flight of stairs she goes up and down. Her doctor made the recommendation. She reacts badly to the meds, so needs to keep it under control without.
Learning what spikes my glucose/insulin. After a spike, I either go for a walk or dance to 3 songs each hour over 3 hours. This brings my glucose readings down on my glucometer. Also started IF. Feeling better. Less inflammation. Lost 5 lbs since I started fumbling earlier this month in January. I’m so hopeful that keeping my glucose down and more movement along with low carb will bring my weight down.
OMG, I bought a ham today, got home and found out it was oozing with sugar. I thought it was just the glaze packet, which I threw out. I ate some of it and was shocked. I went out and walked five miles right after that. :)
I am a type one myself, I completely agree it does make a difference. I noticed a lot of differences between strength training and cardio. Cardio seems to have a short and long term effect as well as a cumulative effect, as long as I do cardio every day (although cardio is not always done with the same intensity every day). It has an impact on post-meal spikes and the overall sugar levels. I would imagine the benefits for post-meal spike reduction would be better in none diabetics. As type ones do not produce amylin which regulates post-meal spikes. Strength training seems good for me I found It has more permanent effects on insulin sensitivity as long as I meet my protein daily requirements. More so whenever insulin is used to convert your meal for energy. You can incorporate both cardio and strength training, but make sure that strength training comes first, Except if you do cardio in the morning then strength training in the evening. But even then there might still be some interference.
I really need to take walking breaks. I'm too idle. It's a rut I have developed since being retired. I still go to thr gym everyday, but need to move more.
When I do hard exercise in a fasted state, my CGM shows a big spike. After exercise it drops down again to a lower level than before. If do a light walk after a meal my CGM shows it drop.
My dog is a best thing to make me exercise! Wakies three times a day .Big park literate across the street. Woods ( 15 min walk from home ) minimum twice a week.
I’m a type one diabetic. With weight lifting I find my sugars stay stable. Whereas aerobic exercise tends to lower it. Understanding individual needs is very important in this case
Man, I called this 10 years ago when I started coaching kickboxing, gappling and weightlifting. ( The totally is a significant factor happening for individuals who exercise with intensity )
This information is very helpful and I definitely want to learn more. I wonder if you could consider editing a series of videos for the interested lay-person so as to avoid including confusing terms like atherosclerosis? Just break it down so that a 6th-grader would understand it. I definitely would appreciate it!
My blood sugar always rises when I do strength training even on an empty stomach. The only time my sugar declines is when I go for a leisurely walk after meals
Mike, despite your lack of emphasis on the 16.8% drop in testosterone from the recent year-long extended morning fasting protocol in your recent vid, I still love ya. Keep at it.
But does it matter. Maybe if you have better metabolic health you don’t need as much testosterone because you body is more efficient at using what you have.
I’m 51 and have been getting healthy after a lifetime of abusing myself. It’s been about 3 years since I started. One of the things I do is Jiu Jitsu. I normally train fasted. I track my glucose after class and have seen my glucose jump on the days I have hard rolls my glucose is between 140-150. It will normally drop to 80-90 in an hour or so. I find the jump in glucose curious because I have not been eating carbs for quite some time. I am mostly carnivore now. I eat primarily red meat and eggs from my own chickens.
Exercise actually stimulates glycogen release from the liver. So there are a couple factors: how much glycogen you build up with daily food consumption, and how good your body is at releasing that glycogen. For instance, if you were under-eating substantially then you would trend toward hypoglycemia with hard training fasted.
I am T2D for a fewvyears now but just learned i have it 8 months ago. I fast and do lchf diets plus exercise. Yes loss weight and lower my glucose too. Also i quit eating high carbs diet bc it spikes my glucose. For me no more snacking and 6 meals a day, i only eat when i am hungry. Yes exercise and lchf diet really works great to loss weight
Really well put. There’s no one right way - no one glove that fits all…. Context matters. Generally train fasted alternating mornings plus train fed alternating later on.
You've made me into an men's health advocate in my church and community. I feel like I'm leaving my peers behind, watching them age prematurely due to high carb/ high sugar diets. I want them to live long lives. It doesn't make me feel good when men I meet are shocked by my age and I can see the tragic realization of their own condition in there eyes. I don't revel that. I soak every one of your videos up like a sponge and follow it up with a deep dive into the supporting data.
Yes diets affects your life style and your health suffers. I am 49 years old at 5' 1" was at 164 pounds 8 months ago and got T2D. After learning of this i fast and went lchf diets to loss weight and lower my blood glucose. Still has the disease but no longer being pumped up on meds. Now i just watched what i eat and exercise. I love this new lifestyle and just taking better care of myself.
You totally reinforced my workout method, moderate to low versus muscle building. Ive said just looking at it body building is not good for longevity or health. It creates stress physically and metabolically.
Don't agree about that good carbs are bad, but still love your videos Mike. Viewing your video I learn so much and so much appreciate your enthusiasm that I can deal with the fact your p.o.v. about nutrition is different than mine in some ways
If lean muscle mass and exercise didn't powerfully control insulin and blood glucose, then every carb loving pro-bodybuilder would be diabetic. Even when my diet was not great, at times bloody terrible, weight training and a lot of walking kept my body healthy, avoiding blood pressure / glucose issues that plague many. Of course, as you get older, you need to control your nutrition plan far more tightly, as your body becomes far less forgiving of bad habits.
Strenuous Exercise, heavy gym session.... actually initially increase blood glucose. I track regular with, constant monitor....and during high stress workout, mine blood sugar can go from 4.5 fasted as after 10hrs , then during workout can spike to as high as 8 , be while your body released energy to fuel the session. But after it can drop lower , while your body is hungry to replenish muscle stores... . your highly sensitive.
Ate some Pho today and blood sugar went up to 300 😱. Turn on Leslie Samsone’s walk at home program and did a 45 minute 3 mile walk. Checked again afterwards, blood sugar dropped to 108 😅 won’t eat Pho again 😭
As for "exercise snacks," that's one of the decent benefits of the fitbit. I use the "reminders to move" so that I get up from my desk and hit the sidewalk every couple hours. That amounts to at least five times a workday. Usually, though, I schedule longer walks than 5-to-10 minutes depending on the weather. Here in Denver, I wish I could get a 30-minute walk in at sunrise and sunset, but it can be difficult to get those in. When that's the case, I get a lunchtime walk, but ideally, I'd like to get two or three in addition to my 3x weekly resistance training (which I do fasted.) On the weekends, I try to get longer fasted walks in (in the sun with my shirt off and in shorts, if weather permits.) PS: As for weights and walking, I like to walk after resistance training but before eating. I think that may help improve glycogen clearing, because resistance training seems to raise serum glucose levels. That was a tip I got from a youtube commenter.
If I exercise, it will bring my blood sugar down a significant amount. The glucose level will raise back up in a few more hours, but not to the that raised amount it elevated to before the exercise.
I'm type 1.5 LADA diabetic. I exercise regularly but know that intense exercise, like HIIT and weight training, often raises my blood sugars too much and it is difficult to get them back down again without medication or doing steady state cardio.
Mike, I'm so depressed, my wife eats good, always works out and actually gained lots of strength, but she can't lose weight and is slowly gaining (prob muscle but all clothing is getting tighter). There is something else going on with Hormones and it seems nothing is helping. I've tried a lot of ur vitamins also, nothing helps. Strength example deadlift 95 now 225 and she bench 45lbs to now 115.
Hormones can really mess things up. I liked Mike's suggestion to go for a walk 45 to 60 minutes after your meal. I hope something as simple as that 'habit of a life time' could help balance our hormones as well as the other benefits it could bring. 👍🥳
2:25 what ?! They were studying this back in 1926?!! Wow, you would of thought that some of this information would have trickled down to the rest of us at some point.
Hi Mike I love your content! I would love if maybe you and your wife could make a video about pregnancy- things that you did as far as exercise, diet and bouncing back after baby. I am in my mid 30s and doing my best to stay fit and healthy before trying to get pregnant. Would love insight. Thanks, and TC
Yes! My daughter is a type 1 DM. She wears a continuous glucometer. When she dances or limited exercise she’d blood glucose drops significantly!
*her blood sugar drops significantly!
I'm type 1 and my bg skyrocket during workouts
@@luxurybuzz3681 she was dancing/ playing around the other day and she tanked to 45. She had to unplug her pump.
@@luxurybuzz3681
Depends on type of exercise.
0
Old man here. Ran 10 miles this AM… run 10 every other day and go to gym every other day. If I can do it you younger people can too. Just got to work your way to longer distances. I love my long runs - I pray to God the whole way. Peace!
Love this. Thanks for the motivation and may God continue to bless you with excellent health, sir.
That is both inspiring and alarming. I'm all about building capacity, pushing limits and blowing past boundaries set by others But there's a limit to the human body. the volume you're doing would be unsustainable for a huge proportion of the population. It's very likely just a matter of time before a debilitating injury occurs unless you are an incredibly athletically gifted person. That might be the case. Theres a good chance that is the case if you've been ok on this program for a long while. Everyone's different though and you absolutely shouldn't be recommending that regimen to random people. Pushing is good, destroying yourself without recovering enough chronically leads to catastrophe. Which is the effect your program would have on most people.
Bullshit, old as in what? 45? 😂
@cc c so do I lol
@@holidayarmadillo8653 Running is one of those things with huge variance in ability... some people are naturally very fast, some people have high endurance very easily. But I agree, it's a big mistake to think everyone can do anything! Just do the stuff you enjoy and you can recover from, and build upon those things so that you do them well.
Your message has saved my life!! Mike, I’ve been doing intermittent fasting for 5 months and thanks to your content, the gains I’ve seen not only physically but mentally have been mind blowing!! I started on a 18:6 but now down to 21:3 and nearly 40 lbs down in 5 months and all thanks to this incredible channel 🙌🏾
That’s amazing! Keep it up and be sure to hit the weights hard at the gym.
Fantastic!
Leslie, pretty much exact same stats for me too. I have been barrel chested forever, but no longer.
Amazing!!
That’s amazing Leslie!!!! You inspire me to try IF!!! I have 80-100 I want to shed!
As a diabetic who wears a dexcom, it’s amazing to see in real time how simple exercises like walking the dog or push-ups after dinner can help dramatically reduce the spike in my blood glucose levels.
One set of push ups? How does blood glucose affect energy and mental clarity?
@@dennisrobinson8008 one set of push ups is not very likely to make much of a difference. Typically I do 3 or 4 sets of 30 . It will be different for each person depending on your body’s insulin sensitivity. Glucose is important to maintain because your body use it for energy. However, too much and you risk micro/macro vascular damage (neuropathy, retinopathy, ect) and very high you risk DKA. Too low and you may start to feel disorganized in your thoughts, shaky, lightheaded, anxious and if it gets very low you may fall into a hypoglycemic coma (decreased mental clarity). It’s a delicate balancing act. Exercise and dieting can dramatically assist in achieving this homeostasis and that’s why I love following this channel, I think he gives good evidence based advice to those that need it.
@@pimpoutmysandwich I'm into fitness, and know what a dramatic benefit it adds to a person's life. I just found it was interesting that you have been logging blood sugar and correlating it to workouts and how you feel. Many people think fitness is optional, but as humans "we are built to move". We are intended to SWEAT, for our blood circulation to increase, to breathe deeply, to have strenuous exertions.
@@dennisrobinson8008 yes I love it! My blood sugar was 700 when diagnosed. Now my average throughout the day 105. Before I was diagnosed I would eat very poorly and exercise only when I had time. But now I make it a point to eat healthy and make time for my workouts. I wish I had made the decision sooner but I hope talking about it helps encourage others to take their own health more seriously too. It truly does make a difference.
@@pimpoutmysandwich Alot of folk who only use their brain for their livelihood thought being physical is a bunch of "extra" or optional. But our brains perform better when we are fit. More resilient to stress. More endurance. More focus. A bunch of plusses.
My blood pressure was running high last week, I spent the weekend walking. Diet changes, no coffee, I had it checked today, 4 days later, and my number went down to a number I'm comfortable with!! I'm motivated to keep these habits up, thank you the videos!
Congrat's 👏
coffee is good for your liver
When I workout not only do I not feel hungry for hours later, it completely elevates my mood and keeps me feeling so much joy and gratedul for days. Even walking causing muscle contraction pushing out glucose through muscle activation. 🤓
Love this!
I'm a 30 year old dude and I love this channel. It's like I'm getting all the tips and tricks to excel athletically when I'm in older age. Thanks for all you do, and for being a high-level thinker who isn't afraid to bring forward the science being hidden by big media and news outlets. No channel better on RUclips when it comes to overall health optimization.
Absolutely correct. My wife who is a type 1 diabetic wears a real time blood glucose monitor and has improved sugar control for up to two days after exercise Exercise can be as simple as a 30 minute walk. The rapid meal time insulin requirements also drop between 50% and 80%. Not sure why but dark leafy salad greens also makes a big difference.
Potassium and fiber.
Hi Mike
I discovered intermittent fasting earlier this year when I was 100kg. I realised I had been doing it for 40 years. I gave up breakfasts because I noticed that if I had Breakfast I would get hungry and have slight hand tremor at about 11am, no breakfast meant no hunger and tremors.
But I was on a high carb diet for that time.
In March I gave up anything flour based, potatoes and seed oils.
I'm 69 now 75kg and trying to stop losing more weight. 5'11 and 32" waist.
I enjoy your talks explaining how different things affect the way our bodies work.
I tried going virtually carnivore but suffered constipation problems so added a few veg back into my diet.
Maybe a talk on constipation would be well received.
My main problem now is none of my trousers fit.
ditto on the breakfast. my family basically grew up omad. didn’t really realize there was a term for it.
you might want to get more specific.
flour based? what kind of flour? it’s not the flour, it’s the plant the flour came from. cassava isn’t the same as oat or wheat flours. literally just bought a few pounds of oat flour to add to my protein shakes-need way more calories, but not bad ones.
seed oils can be very good for you, like hemp seed oil, and also peanut oil lowers glucose levels.
surprised your carni diet only resulted in constipation.
@@threestans9096 maybe what your thinking is constipation is actually a reduction in the amount of stool that is in your lower GI most of what you're eating is metabolized so you don't have bowel movements every single day. I too was suffering constipation for years until I want full carnivore and now it's every couple of days because there isn't a lot of stuff that needs to be eliminated. Hope this helps.
I fast and went lchf diet then loss weight. Now all my pants and clothes are all being replace.
Thank you for everything you do Mike! Truly saving lives with your information!
Right???
Yes I agree. Exercise save me from sickness and give me lot energy at my age, 69. Walking daily 2 hours, hiking on weekend all day combine with fasting daily and healthy diet
Thank you for these valuable information 💕 I follow
I’m a T1 diabetic. I discovered barbell squats and barbell deadlifts reduced my basal insulin need by about 50%
Thank you for saying this! I know a T1 who can benefit.
I walked 13.11 miles today. I feel great! Now I am eating my grass fed beef. I exercise on an empty stomach. Plus while I was out on my walk today I was having fun too: I was climbing on big rocks down by Lake Michigan and taking lots of photos. I love seeing the huge waves rolling in to shore. Its very peaceful. And yesterday on the way home I walked home - about 5 miles - with my coat off & it was 45 F! I wasn't cold at all. ⛵⛵⛵
I have diabetes and dementia that runs through my family and funny enough when he said to do afternoon exercise and night walks, that was what I was doing 2 months ago when I had the time to, and I felt the best that I ever had in a while, but I’ve fallen off recently for certain reasons. Will defiantly have to get back on schedule when I can, thanks for reassuring this Mike!
I drive Uber, long shifts, 3 days on for 40 hours. Here's how I excercise on my Uber days. Incline push ups at the gas pump.
Every time I stop at a store I pull off to the side and do push-ups.
I do isometrics for hours while driving. Squeeze it in wherever you can. Little bits at a time works surprisingly well. I get most of my cardio in on my 4 days off from Uber.
I've been a Type 1 diabetic for 30 years now, (I'm 34) and I can tell you first hand that even taking my dogs for a walk can significantly cause me to go low quickly, especially if I have a normal bolus in relation to my dinner, so I have to adjust. Both my parents were bodybuilders so I've been lucky to grow up eating good, exercising regularily and I've been in a physically active, on my feet all day job for 18 years. I just had bloodwork last week and my endo still says my kidneys are as good as the day I was born. Especially with 30 years as a T1. I've also in the past followed my mothers diet she used for her shows to get lean and it's a 45%P 45%C and 10%F, that included high amounts of white potatoes (I'm talking like 250g potatoes, which I decrease to 130g because thats a lot on a plate!) And no joke, I HARDLY ever needed insulin. My basal rates would take care of the food I was eating and I was amazed.
T1D for 2 years here. I was able to not be insulin independent for 1 and a half years based on a very strict Keto diet with regular IM. Only recently my BG became out of control and had to rely on insulin. You have any tips to avoid huge BG spikes during the night? It seems like if I eat late and inject fast acting insulin to make up for it, that is actually going to land me with lower blood glucose levels in the morning. It seems counter-intuitive since fasting has always worked for me, but every since I started insulin therapy a few months ago the only uncontrollable spikes of BG are at night around 2:30-3am. And eating early low carb dinners never helped avoid those spikes.
38 years old now, but started daily workouts at 16+... Still going 6-7 days a week. I don't necessarily like exercising but I love the clarity and high after (endorphin addicted). Exercise is free or doesn't cost much and aside from fasting and low/no carb, it is one of the best things we can do for ourselves!
I naturally do exercise snacks. 20min walk to work in the morning, 30min walk at lunch and 20min walk home at the end of the day.
Big fan of exercise snacks too, so effective and simple.
ditto. didn’t know that’s what they’re called. I call them poor people workouts 😂
why are you in such good shape, stan?
haven’t had a car in 8 years and still gotta go to the store and dr and etc. not gonna pay $10 to go to work everyday.
I bought the carol bike nearly 2 weeks ago, doing all the workouts in a fasted state & started Omad again.
Thank you for all your great content. I’m learning so much from you! Currently I’m eating like my life depends on it:) and doing the same for my children.
Heck, yes!!
I liked the video a lot. There are a couple of things I want to clarify for other type 2 diabetics. You may see a temporary spike of bG while doing aerobic or resistance exercises (I wear a CGM). Every diabetic will be a little different, but when doing aerobic exercises mine will go from about 96 to about 135 or so (the harder I push the exercise the higher it will go). When doing resistance exercises it can easily get to the 150's temporarily. Within 30 to 60 minutes after the bG level will fall to normal. While the resistance exercise pushes it higher, my bG level will actually for the rest of the evening be lower than it would have been with aerobic exercise. Something else I'm not sure if Mike has covered in the past regarding Insulin sensitivity is that several studies have shown that for those type 2 taking metformin, exercise and metformin seem to cancel each other out on the benefit of increasing insulin sensitivity (the effect is not additive). Just something to be aware of for those that have their diabetes under control and exercise a significant amount that you won't receive your full benefits from the exercise if taking larger doses of metformin....
Hey! Thank you for this info! Quick question... what about diabetes that is reduced to almost normal? I was full blown 7.1 A1C and now 5.7 pre-diabetic. I'm 0.1 points from not being diabetic anymore! My doc reduced my Metformin from 3 pills to just one plus 2 capsules of moringa supplements.
Will I still lose the effect of the single Metformin and the moringa?
@@sirashram3 The studies averaged i believe 1500 mg/day. Hopefully they will study a reduced dose in the future, but it would seem to make sense that a reduced dose (500mg) would have less of a negative effect on improvements from exercise. I posted some links but youtube seems to have deleted the post.
CGMs and A1c tests are great for me as a T1d, but are of limited use for non-diabetics in my opinion as they don't show how much insulin is being produced by the body. Two people might have an A1c of 4.8, one may be using 50% more insulin than the other
Walking 🚶♀️ inside the house 🏡 while watching your video. It is really helpful. Thank you so much 😊
A diabetic friend who is using diet to control, gets up and does 15 minutes of exercise after every meal. At work she has a flight of stairs she goes up and down. Her doctor made the recommendation.
She reacts badly to the meds, so needs to keep it under control without.
Mike, the hardest working man in health.
Thank You! Will incorporate a after-dinner exercise into my day!
I'm so thrilled I found this channel, quality information, thanks so much !
Learning what spikes my glucose/insulin. After a spike, I either go for a walk or dance to 3 songs each hour over 3 hours. This brings my glucose readings down on my glucometer. Also started IF. Feeling better. Less inflammation. Lost 5 lbs since I started fumbling earlier this month in January. I’m so hopeful that keeping my glucose down and more movement along with low carb will bring my weight down.
Thanks Mike. I've implemented most of what I've learned from you. Lounging after meals is no longer allowed.
Loved this one! Hope everyone has a great and healthy end of year!
OMG, I bought a ham today, got home and found out it was oozing with sugar. I thought it was just the glaze packet, which I threw out. I ate some of it and was shocked. I went out and walked five miles right after that. :)
Important topic, thanks 👍
I am a type one myself, I completely agree it does make a difference.
I noticed a lot of differences between strength training and cardio.
Cardio seems to have a short and long term effect as well as a cumulative effect, as long as I do cardio every day (although cardio is not always done with the same intensity every day). It has an impact on post-meal spikes and the overall sugar levels. I would imagine the benefits for post-meal spike reduction would be better in none diabetics. As type ones do not produce amylin which regulates post-meal spikes.
Strength training seems good for me I found It has more permanent effects on insulin sensitivity as long as I meet my protein daily requirements. More so whenever insulin is used to convert your meal for energy.
You can incorporate both cardio and strength training, but make sure that strength training comes first, Except if you do cardio in the morning then strength training in the evening. But even then there might still be some interference.
How u help a 67 years old lady from eastern Europe that cannot understand this?
I really need to take walking breaks. I'm too idle. It's a rut I have developed since being retired. I still go to thr gym everyday, but need to move more.
As always, so much good information here!
Thanks 🙏🏽
When I do hard exercise in a fasted state, my CGM shows a big spike. After exercise it drops down again to a lower level than before. If do a light walk after a meal my CGM shows it drop.
Great stuff dude. Hope you do more content on excercise and muscle building.
My dog is a best thing to make me exercise!
Wakies three times a day .Big park literate across the street.
Woods ( 15 min walk from home ) minimum twice a week.
I’m a type one diabetic. With weight lifting I find my sugars stay stable. Whereas aerobic exercise tends to lower it. Understanding individual needs is very important in this case
Cold in the PNW this morning, bet that ice bath had just a tad extra cold today.
I'm about to go! Yesterday was brutal!
Man, I called this 10 years ago when I started coaching kickboxing, gappling and weightlifting. ( The totally is a significant factor happening for individuals who exercise with intensity )
Another very informative video.
Can’t thank you enough for no annoying background music and how you get right to the heart of the matter.
I have a bench press and barbells in my lounge and take exercise snacks throughout the day while working from home
I did diet change, better sleep and exercise after meals. I went from 9 a1c to 5.5 in 4 months.
Love this channel, thanks, HIH!!!
Thanks, Thomas!
@@Highintensityhealth You bet, Sir ! You're teachings have done wonders for my world view!
I'm a health and fitness enthusiast and find your talks very informative. Thank you.
This information is very helpful and I definitely want to learn more. I wonder if you could consider editing a series of videos for the interested lay-person so as to avoid including confusing terms like atherosclerosis? Just break it down so that a 6th-grader would understand it. I definitely would appreciate it!
Good idea, thanks and will do!
By the way, I really like the new camera work that you’ve got going on. Your videos look awesome!
It’s all Sam! 🙏🏽
This might be the key to why I'm adding the weight back up.. I started eating more carbs right before sleeping
Awesome. Great info as always but now I'm thinking that I may be training too hard to benefit from these this.
My blood sugar always rises when I do strength training even on an empty stomach. The only time my sugar declines is when I go for a leisurely walk after meals
Per my CGM, strenuous exercise, including strength training, causes my blood glucose to spike.
Mike, despite your lack of emphasis on the 16.8% drop in testosterone from the recent year-long extended morning fasting protocol in your recent vid, I still love ya. Keep at it.
But does it matter. Maybe if you have better metabolic health you don’t need as much testosterone because you body is more efficient at using what you have.
I’m 51 and have been getting healthy after a lifetime of abusing myself. It’s been about 3 years since I started. One of the things I do is Jiu Jitsu. I normally train fasted. I track my glucose after class and have seen my glucose jump on the days I have hard rolls my glucose is between 140-150. It will normally drop to 80-90 in an hour or so. I find the jump in glucose curious because I have not been eating carbs for quite some time.
I am mostly carnivore now. I eat primarily red meat and eggs from my own chickens.
Exercise actually stimulates glycogen release from the liver. So there are a couple factors: how much glycogen you build up with daily food consumption, and how good your body is at releasing that glycogen. For instance, if you were under-eating substantially then you would trend toward hypoglycemia with hard training fasted.
Hello can you teach me how to get red meat from your chickens? I only get the white version.
@@Sam-es2gf lol.
I am T2D for a fewvyears now but just learned i have it 8 months ago. I fast and do lchf diets plus exercise. Yes loss weight and lower my glucose too. Also i quit eating high carbs diet bc it spikes my glucose. For me no more snacking and 6 meals a day, i only eat when i am hungry. Yes exercise and lchf diet really works great to loss weight
it’s the eggs that are from the chicken not the red meat, you ignorant
When should I exercise? Morning? Evening?
When should I cardio and when should I do weight training?
Exercise when you can. If you want to split hairs: cardio in the AM and weights in the afternoon
I'm going to try being a breakfast guy for a while. Not eating until im really stressed isnt working for me i have hypoglycemia super easily
Really well put. There’s no one right way - no one glove that fits all…. Context matters. Generally train fasted alternating mornings plus train fed alternating later on.
Great show
So much truth. T2D (and using a CGM) and when I go on a bike ride my BG is better controlled for 1-2 days post ride.
Fantastic info and game plan. Thank You!!!
Keep up the great work Mike, I love the details you include in your videos while keeping the message clear.
Appreciate you, Peter!
Fascinating! I love your well researched content. This was very relevant for me. Will be adding the exercise snacks! Thank you! 🙌
You've made me into an men's health advocate in my church and community. I feel like I'm leaving my peers behind, watching them age prematurely due to high carb/ high sugar diets. I want them to live long lives.
It doesn't make me feel good when men I meet are shocked by my age and I can see the tragic realization of their own condition in there eyes. I don't revel that.
I soak every one of your videos up like a sponge and follow it up with a deep dive into the supporting data.
Yes diets affects your life style and your health suffers. I am 49 years old at 5' 1" was at 164 pounds 8 months ago and got T2D. After learning of this i fast and went lchf diets to loss weight and lower my blood glucose. Still has the disease but no longer being pumped up on meds. Now i just watched what i eat and exercise. I love this new lifestyle and just taking better care of myself.
@@disnalee I'm 52, and doing well. So happy to hear when others are saving their lives.
You totally reinforced my workout method, moderate to low versus muscle building. Ive said just looking at it body building is not good for longevity or health. It creates stress physically and metabolically.
Mike,
What is your opinion regarding consuming EAA powder as supplement?
Don't agree about that good carbs are bad, but still love your videos Mike. Viewing your video I learn so much and so much appreciate your enthusiasm that I can deal with the fact your p.o.v. about nutrition is different than mine in some ways
Not suggesting carbs are always bad, but most people consume too much in relation to their exercise
Good Carbs are essential but they still have to be controlled and they have to be earned
@@karmichaelblue there is no such thing as an essential carbohydrate.
@@sharkair2839 thank you! I was just about to type this very same thing. People are SO misinformed about nutrition!
@@rebeccacarraway480 the thing is, it's so easy to check. eat your "good" carbs then test your glucose an hour later. simple.
Not my experience. I’ve monitored by blood glucose before and after exercise and notice it usually increases.
If lean muscle mass and exercise didn't powerfully control insulin and blood glucose, then every carb loving pro-bodybuilder would be diabetic.
Even when my diet was not great, at times bloody terrible, weight training and a lot of walking kept my body healthy, avoiding blood pressure / glucose issues that plague many.
Of course, as you get older, you need to control your nutrition plan far more tightly, as your body becomes far less forgiving of bad habits.
thank you for the info and work you do!! really appreciate it!!
Strenuous Exercise, heavy gym session.... actually initially increase blood glucose. I track regular with, constant monitor....and during high stress workout, mine blood sugar can go from 4.5 fasted as after 10hrs , then during workout can spike to as high as 8 , be while your body released energy to fuel the session. But after it can drop lower , while your body is hungry to replenish muscle stores... . your highly sensitive.
Thanks again !
These shirts you wear.. Can we get a link cause they are awesome 😂 👍
Thanks mate! Here ya go myoxcience.com/collections/new-formulas/products/eat-like-your-life-depends-on-it
@@Highintensityhealth
Thanks!
thank you. this was really helpful.
Great tips, thank you so much for sharing !
Thanks mike. I always love your videos so much! I think everyone should be watching this. You’re the best!
Short and sweet
Great information!
Ate some Pho today and blood sugar went up to 300 😱. Turn on Leslie Samsone’s walk at home program and did a 45 minute 3 mile walk. Checked again afterwards, blood sugar dropped to 108 😅 won’t eat Pho again 😭
Helpful thank you!
Very informative. Thank you.
Very helpful video. Thanks for the post prandial exercise tip and the H1C kit coupon as well..Happy holidays 🎉
Thanks good man, you too!
As for "exercise snacks," that's one of the decent benefits of the fitbit. I use the "reminders to move" so that I get up from my desk and hit the sidewalk every couple hours. That amounts to at least five times a workday. Usually, though, I schedule longer walks than 5-to-10 minutes depending on the weather. Here in Denver, I wish I could get a 30-minute walk in at sunrise and sunset, but it can be difficult to get those in. When that's the case, I get a lunchtime walk, but ideally, I'd like to get two or three in addition to my 3x weekly resistance training (which I do fasted.) On the weekends, I try to get longer fasted walks in (in the sun with my shirt off and in shorts, if weather permits.)
PS: As for weights and walking, I like to walk after resistance training but before eating. I think that may help improve glycogen clearing, because resistance training seems to raise serum glucose levels. That was a tip I got from a youtube commenter.
If I exercise, it will bring my blood sugar down a significant amount. The glucose level will raise back up in a few more hours, but not to the that raised amount it elevated to before the exercise.
I'm type 1.5 LADA diabetic. I exercise regularly but know that intense exercise, like HIIT and weight training, often raises my blood sugars too much and it is difficult to get them back down again without medication or doing steady state cardio.
Great content, Mike!
Pls, keep posting similar videos.
Thank you!
Mike, I'm so depressed, my wife eats good, always works out and actually gained lots of strength, but she can't lose weight and is slowly gaining (prob muscle but all clothing is getting tighter). There is something else going on with Hormones and it seems nothing is helping. I've tried a lot of ur vitamins also, nothing helps. Strength example deadlift 95 now 225 and she bench 45lbs to now 115.
Have trwd ashwagonda, berberine, currently insoltol with the two forms..
Try a three day fast.
@@m.j.debruin3041 yep, and afterwards get to a 150-200 calorie deficit daily. The weight will come off. It’s a challenge but not the hardest thing
Hormones can really mess things up. I liked Mike's suggestion to go for a walk 45 to 60 minutes after your meal. I hope something as simple as that 'habit of a life time' could help balance our hormones as well as the other benefits it could bring. 👍🥳
Why are YOU depressed? Your wife isn't writing for advice.
“Boosters are hot right now…“
You’re killing me Mike!
Squat, Sprint , TRF , LCHF...Got it!
Another great video
Thank you Mike for bringing great health information that gives us manageable steps we all can take to improve our health and health span!
2:25 what ?! They were studying this back in 1926?!! Wow, you would of thought that some of this information would have trickled down to the rest of us at some point.
Seriously!
Where did you get your T-shirt?
I agree that exercising keeps your metabolism moving!
Here you go!
myoxcience.com/collections/new-formulas/products/eat-like-your-life-depends-on-it
Thanks! Just put in an order and for one.
good work more researched material like the one from this channel should be made present in society
Next Tshirt idea. "The germ is nothing. The terrain is everything."
I would buy and wear it. Thank you for all you do!
Fantastic info! and I appreciate the efforts in providing show notes Mike
Hi Mike I love your content! I would love if maybe you and your wife could make a video about pregnancy- things that you did as far as exercise, diet and bouncing back after baby. I am in my mid 30s and doing my best to stay fit and healthy before trying to get pregnant. Would love insight.
Thanks, and TC
Mike ,so glad I found you , thank you so much for the knowledge
Can you please do a podcast on Butyrate? There is promising research regarding cancer and autoimmune diseases.
Great info. Easy for the lay person to understand. Subscribed.