Are you struggling with insulin resistance, despite your regular exercise routine? Here’s a possibility: you may be doing the wrong kind of exercise. But don’t worry; it’s not your fault! Exercise has been scientifically proven to be hugely beneficial for insulin resistance. It increases pancreatic beta cell mass, which helps the pancreas produce more insulin effectively.
However, recent research suggests that you might be spending too much time exercising. A study found that only 40 minutes per week of a specific type of exercise is sufficient to help with insulin resistance. That’s like seven minutes per day!
Now, I’m not talking about balancing something on your nose while tapping a box with your right hand and dancing delicately on your left. It’s a different type of exercise, but trust me, it’s just as fascinating!
But first, let’s talk about macadamia nuts! Did you know that the monounsaturated fats in macadamia nuts are very good for insulin resistance? Plus, House of Macadamias has a fantastic deal for our readers. Use the link below and get 20% off your entire order and a free 20-ounce bottle of fresh cold-pressed macadamia nut oil!
Now, back to the exercise. The study compared two groups, one doing 40 minutes of high-intensity training per week and the other doing 150 minutes of aerobic training per week. While aerobic training does increase fat oxidation, the high-intensity group had better improvements in glucose levels and an increase in GLUT4 translocation (the receptor that brings glucose into cells).
But what does high-intensity training look like? It doesn’t have to be seven or ten all-out minutes. You can do intervals, where you do a surge of high-intensity exercise and then take a break.
The reason high-intensity training works so well is that it’s highly anaerobic. You’re using carbs as a fuel source, conditioning your cells to use carbs efficiently, and taking them out of the bloodstream. This leads to insulin-independent glucose uptake, where glucose is sucked into cells without insulin.
So, what can a high-intensity workout look like? Most people do interval training, where they do one minute of intense exercise followed by one minute of rest. But the important thing is to preserve the integrity of your interval. You won’t get the same benefit if you’re not adequately recovered before the next interval.
Rest as long as you need to give maximum effort during each interval. You should aim for 40 minutes of maximal total work per week, even if it means more extended rest periods. This approach can dramatically improve your glycemic control and insulin resistance.
In conclusion, exercise is vital for insulin resistance, but focusing on the right kind of exercise is essential. Don’t spend too much time working out; do intense, anaerobic exercise for 40 minutes per week. And don’t forget to try some macadamia nuts!
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Summary of Transcript:
The video explains that high-intensity exercise may be better for improving insulin resistance than aerobic exercise and that a recent study found 40 minutes of high-intensity training per week was sufficient to improve insulin resistance. The video emphasizes that this does not mean aerobic exercise is wrong, as it increases fat oxidation, but the focus should be on high-intensity exercise. The video suggests interval training with adequate rest periods to preserve the maximum intensity and reach 40 minutes of maximum work per week.
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Summary of Description:
This video discusses the best exercise to lower blood sugar, with a paid partnership with a brand that supports the channel. The video explores the differences between aerobic and higher-intensity training, with references provided in the description. The video encourages viewers to subscribe, check out the Shorts channel and workouts, and use a code to discount a brand product.
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Source Description
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The Best Exercise to Lower Blood Sugar
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References
https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/EP088220
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6520866/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3587394/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8700724/
Timestamps ⏱
0:00 – Intro – The Best Exercise to Lower Blood Sugar
1:01 – Use Code THOMAS20 for 20% off House of Macadamias!
2:01 – Aerobic vs. Higher Intensity Training
5:30 – What to Do
