How to lower your A1c below 5.7
Summary
TLDRThis 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.
Outlines
💧 Hydration and Diet Changes for Lowering A1c
This paragraph focuses on the importance of hydration and dietary changes to reduce A1c levels below 5.7. It explains that A1c is a blood test reflecting average blood glucose over the past three months, and high levels can indicate chronic issues. The video suggests eliminating sodas, coffee, and teas, replacing them with water, and observing urine color to gauge hydration. It also emphasizes the need to avoid processed foods and increase the intake of natural foods, particularly proteins and fats from sources like steak, chicken, fish, and eggs. The paragraph introduces the concept of a low-carb diet, possibly a ketogenic or carnivore diet, and recommends using healthy fats like olive oil and avocado oil. Lastly, it touches on the benefits of morning walks for improving metabolism and A1c levels.
🚶♂️ Incorporating Exercise and Sleep for A1c Management
The second paragraph continues the theme of health improvement by discussing the role of exercise and sleep in managing A1c levels. It suggests incorporating daily walks, regardless of duration, to engage in cardiovascular activity that helps the body metabolize fats and lower A1c. The paragraph also advises against eating at least three hours before bedtime to enhance sleep quality, which is crucial for the body to utilize fat as an energy source effectively. Additionally, it mentions the video's sponsor, Optimizers, and their product 'Magnesium Breakthrough,' highlighting the benefits of magnesium supplementation for sleep and overall health, with a personal anecdote of the speaker taking it at night for better rest.
Mindmap
Keywords
💡A1C
💡Pre-diabetes
💡Diabetes
💡Hydrate
💡Processed Foods
💡Carbohydrates
💡Protein
💡Fat
💡Cardiovascular Exercise
💡Sleep
💡Supplements
Highlights
The A1C test measures average blood glucose levels over the past three months, indicating chronic blood sugar problems.
A1C levels of 5.7 to 6.4 are considered pre-diabetes, while levels over 6.5 are indicative of diabetes.
To lower A1C below 5.7, the video suggests starting by drinking plenty of water and avoiding sugary drinks and coffee.
Hydration is key, and urine color can be an indicator of proper hydration levels.
Keeping a food diary and eliminating processed foods can significantly impact A1C levels.
A diet high in natural foods, such as steak, chicken, fish, and eggs, is recommended for lowering A1C.
Reducing carbohydrate intake, including fruits and vegetables, is part of the strategy to lower A1C.
Healthy fats like olive oil, avocado oil, and grass-fed butter are preferred over processed oils.
Incorporating daily walking or cardiovascular exercise can help lower A1C levels.
Morning walks are suggested for better metabolic benefits and starting the day right.
Avoiding eating at least three hours before bedtime can improve sleep and aid in A1C reduction.
Supplements like magnesium can improve sleep quality and potentially lower A1C levels.
Magnesium Breakthrough by Optimizers is highlighted as a beneficial supplement for sleep and health.
The importance of deep sleep for rejuvenation and health improvement is emphasized.
The overall goal of lowering A1C is tied to improving overall health.
The video provides a simplified approach to improving health and lowering A1C through lifestyle changes.
Transcripts
so how can we help you lower your a1c
below 5.7 the answer is in this video
now if you're not familiar with what an
a1c is it's essentially a blood test and
instead of measuring your blood glucose
right now it measures your blood glucose
on average throughout the last three
months or so it's a way to find out if
you're having chronic problems now the
numbers are this 5.7 to 6.4 is
considered pre-diabetes anything over
6.5 is considered diabetes and now
you're going to have a talking to with
your doctor in regards to the
medications that you're going to be
consuming hopefully hopefully
you're going to have a conversation with
your doctor about your diet and you're
going to start getting serious about it
but that's what this video is really
about here is essentially in simplified
terms how to lower your
a1c to below 5.7 the first thing that
you're going to do is you're going to
start drinking a lot of water you're not
going to drink pepsis you're not going
to drink cokes you're not going to drink
sodas of any kind you're not going to
have coffee anymore you're not going to
have any teas just eliminate everything
to begin with and drink water
when you know you've drank in enough
water is when you go to the bathroom and
the urine is a light yellow if you're
going to the bathroom right now and
you're going number one and your urine
is a bright orange yellow or kind of an
extremely dark then you're not doing
yourself any favor so you must be fully
hydrated
for any of the other things to work so
you're going to start drinking water the
second thing that you're going to do is
you're going to look and
see what is it that i eat throughout the
day you're going to start taking a
journal write down everything that you
normally eat
and essentially anything that comes in a
box
you're going to eliminate it stop eating
processed foods the more natural the
food is that you eat the better health
you're going to be in the easier you're
going to have with
controlling your a1c as time goes on
you're going to have to not just be
eating healthy foods but you're going to
have to be eliminating most
carbohydrates which means temporarily
you're probably going to be limiting the
fruit that you eat and you're going to
be eliminating most of the vegetables
that you eat as well you want to start
eating steaks you want to start eating
chicken you want to start eating fish
and you want to start eating eggs we can
name this diet something like carnivore
we can name it keto or we can name it
there's a million things you can name it
but essentially you need to stop eating
processed foods and very often that will
make a tremendous difference right there
but if you can start eating vegetables
and then cutting down the vegetables and
increasing your protein and fat content
then you're on your way towards lowering
your a1c now the fats that you're going
to be using you don't want to be taking
any margarine or any corn oil or
processed oil olive oil is okay avocado
oil is okay and butter that comes from a
grass-fed animal is okay the last thing
that you're going to do and this is
really significant is you're going to
start doing some walking
every single day whether you walk 10
minutes 20 minutes whatever you your
body can tolerate and there is no rule
that says you must walk for 30 minutes
every day if one day you walk 30 minutes
and the next day you walk 20 no big deal
but you need to start doing
cardiovascular exercise because the
research has shown that when you start
doing
cardiovascular exercise your a1c
actually
goes down and the reason why and this is
irregardless of the diet by the way
because your body starts learning to
metabolize fats as an energy source just
through that exercise when you wake up
in the morning try to hold off on eating
breakfast maybe just give your body a
little bit of time go for a walk first
the early morning is the best time to go
for a walk because you you rev up your
your uh body you start
metabolizing things much better when you
do exercise in the morning so your
routine is you can get up in the morning
go for a half hour walk
have some water wait a little bit before
you eat and then as you eat your food
throughout the day
try not to eat anything at least three
hours before bedtime and the reason why
is because when you can improve your
ability to sleep your body will start to
utilize fat as an energy source much
better and you'll start to lose weight
and
lower your a1c
now i mentioned sleep and there are some
supplements that you can take one of
them as today's video sponsor is by
optimizers and they have a wonderful
product called magnesium breakthrough
and if you take magnesium this will also
assist you in improving your health and
improving things like your a1c i
personally take two tablets at nighttime
it's 500 milligrams of magnesium there's
seven different types of magnesium in it
so your bases are covered and it really
helps with sleep the deeper the sleep
you get the more your body is going to
feel rejuvenated
the next day because ultimately what it
boils down to
in simplified terms is getting your a1c
lower is simply getting your health to
go up
[Music]
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