The Wellness Witch Podcast Tips to Balance Blood Sugar and Optimize Metabolic Health - Part 2
Welcome to the second part of our metabolic health episode! Here you’ll learn more strategies to support your insulin and blood sugar levels, as well as take a closer look at how glucose impacts your mood, sleep, cycle, and energy.
You can find all the info and links about this episode at https://holisticwellness.ca/episode171.
Topics Discussed in This Episode:
- More tips to support your insulin and blood sugar levels and manage your glucose.
- How exercise and movement impact your glucose
- Why sleep is critical to glucose regulation and overall metabolic health
- Stress management techniques
Key Takeaways:
- A study has shown that when about one ounce of white vinegar was consumed with a carbohydrate-rich meal, post-meal glucose spikes and insulin levels were significantly lower.
- Apple cider vinegar is not only great for digestion but also for supporting post-meal glucose.
- According to one study, a single session of exercise at even a mild intensity has the ability to significantly increase insulin sensitivity the very next day.
- A large body of research also shows that moderate aerobic exercise 30 minutes, three times a week over an eight-week period improves insulin resistance and glycaemic control, including your fasting glucose levels.
- Similarly, high-intensity training improves both fasting glucose and insulin sensitivity in as short as two weeks. The more muscle mass that you can build, it's going to support how your body uptakes glucose.
- A short stint of sleep deprivation can send the body into a pathological metabolic state. The good news is that this is reversible. All you need to do is improve your sleep duration for two days.
- Stress raises our glucose levels. Studies have shown a significant correlation between perceived work-related stress and increased levels of circulating glucose.
- Cinnamon is a delicious and effective way to blunt some of those glucose surges.
Action Steps:
- Implement these strategies:
- Use vinegar to support your glucose. Take a tablespoon of apple cider vinegar 10 to 15 minutes before you eat your meal, or mix it with a little bit of warm water and drink it first thing in the morning.
- Exercise and incorporate movement.
- Prioritize sleep. You need to sleep at least 7 to 9 hours per night to have healthy and proper glucose regulation.
- Control your stress. Practice stress management techniques such as deep diaphragmatic breathing for 20 minutes a day and twice-weekly meditation.
- Sprinkle cinnamon on your meals.
Samantha said:
“If you feel like you're having a bit of this resistance with working out and exercise, that could be one way to reframe it. You're doing this because you love yourself. You're doing this because you want to support your body and you want to love your body.”
“No matter how good your diet is, sleep plays a really key role here in your overall metabolic function.”
Thanks for listening!
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Links to things I talk about in the show:
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Where you can find me:
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- Healing & Dealing with Hashi’s
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