How to lower your A1c below 5.7

Summary

This video offers practical advice for reducing A1C levels below 5.7, a key indicator for diabetes risk. It emphasizes the importance of hydration, eliminating processed foods, and adopting a diet rich in natural proteins and healthy fats. Regular cardiovascular exercise, particularly walking, is recommended to improve fat metabolism. Additionally, the video suggests avoiding eating close to bedtime to enhance sleep quality, which aids in weight loss and A1C reduction. Lastly, it highlights the benefits of magnesium supplementation for better sleep and overall health.

Takeaways

• 😀 An A1C test measures your average blood glucose levels over the past three months and is a key indicator of chronic health problems.
• 📉 A1C levels between 5.7 and 6.4 are considered pre-diabetes, while levels over 6.5 are indicative of diabetes.
• 💧 Hydration is crucial for health and lowering A1C; drink water until your urine is a light yellow color.
• 📝 Keep a food diary to track your daily intake and identify areas for improvement in your diet.
• 🚫 Eliminate processed foods and focus on natural, unprocessed options to improve your health and A1C levels.
• 🥩 Shift towards a diet high in protein and healthy fats, such as steaks, chicken, fish, and eggs, potentially following a carnivore or keto diet.
• 🥑 Choose healthy fats like olive oil, avocado oil, and grass-fed butter to support a balanced diet.
• 🚶 Incorporate daily walking or other cardiovascular exercises to help your body metabolize fats and lower A1C levels.
• 🌞 Engage in morning walks to kick-start your metabolism and improve your body's ability to process fats.
• 🛌 Improve sleep quality by avoiding eating at least three hours before bedtime, which can aid in weight loss and A1C reduction.
• 💊 Consider taking supplements like magnesium, as featured in the video by Optimizers, to support sleep and overall health.

Q & A

What is an A1C test and why is it important?

An A1C test is a blood test that measures your average blood glucose levels over the past three months. It's important because it helps identify if you have chronic blood sugar problems, indicating the presence of pre-diabetes or diabetes.

What is the A1C range considered for pre-diabetes?

The A1C range of 5.7 to 6.4 is considered pre-diabetes, indicating higher than normal blood sugar levels but not yet in the diabetic range.

What is the A1C level that defines diabetes?

An A1C level of 6.5 or higher is considered to be diabetes, which typically requires medical intervention and lifestyle changes.

Why is drinking water important in managing A1C levels?

Drinking water is crucial for managing A1C levels because it helps to flush out excess sugar from the body and ensures that you are fully hydrated, which is essential for overall health and the effectiveness of other measures.

What does the video suggest to avoid in terms of beverages to lower A1C levels?

The video suggests avoiding sodas, coffee, and teas, and instead focusing on drinking water to help lower A1C levels.

How can keeping a food journal help in lowering A1C levels?

Keeping a food journal helps in identifying and eliminating processed foods from your diet, which can contribute to higher A1C levels, and promotes healthier eating habits.

What dietary changes are suggested to help lower A1C levels?

The video suggests eliminating processed foods, reducing carbohydrates, and increasing the intake of natural foods like steak, chicken, fish, and eggs, which can help in lowering A1C levels.

What types of fats are recommended in the diet to lower A1C levels?

The recommended fats to include in the diet for lowering A1C levels are olive oil, avocado oil, and butter from grass-fed animals, avoiding margarine and processed oils.

Why is cardiovascular exercise beneficial for lowering A1C levels?

Cardiovascular exercise is beneficial because it helps the body learn to metabolize fats as an energy source, which can lead to a decrease in A1C levels, regardless of diet.

What is the significance of walking in the morning for A1C management?

Walking in the morning is significant because it helps to kick-start the body's metabolism early in the day, which can improve the body's ability to utilize fat as an energy source and lower A1C levels.

How does sleep relate to A1C levels and what supplement is mentioned in the video to improve sleep?

Good sleep improves the body's ability to utilize fat as an energy source, which can help in lowering A1C levels. The video mentions magnesium as a supplement that can improve sleep quality.

What is the role of magnesium in managing A1C levels according to the video?

Magnesium, as mentioned in the video, can assist in improving overall health and specifically help in lowering A1C levels by promoting better sleep and aiding in the body's rejuvenation process.