This Lowers HbA1c Faster Than Anything Else

Summary

In this video, the speaker shares a 10-step process for lowering A1C and managing diabetes more effectively, based on personal experience. They emphasize the importance of using a Continuous Glucose Monitor (CGM) to track blood sugar levels and make informed decisions. The video covers various strategies, including improving overnight blood sugar, making healthier food choices, exercising regularly, managing stress, and staying consistent for at least 60 to 90 days. The speaker also highlights the significance of finding a personal 'why' for motivation and connecting with others for support in the diabetes journey.

Takeaways

• 😀 **Use a Continuous Glucose Monitor (CGM)**: A CGM helps track real-time blood sugar levels and is essential for effectively managing diabetes and improving HbA1c.
• 😀 **Commit for 60-90 Days**: A meaningful improvement in HbA1c takes time. Be prepared to stay consistent for at least 2-3 months before seeing results in your HbA1c test.
• 😀 **Understand Your A1C Levels**: The A1C test reflects your average blood sugar over the past three months. Lowering your HbA1c means targeting a healthy average blood sugar level.
• 😀 **Focus on Overnight Blood Sugar**: Keeping your blood sugar stable during sleep can significantly contribute to lowering your HbA1c, as overnight blood sugar makes up about one-third of your A1C result.
• 😀 **Avoid Processed Foods**: Minimize processed foods, especially those with added sugars and unhealthy fats. Whole foods and home-cooked meals are the best choice for controlling blood sugar.
• 😀 **Pay Attention to Postmeal Blood Sugar Spikes**: After meals, blood sugar spikes are common. To control them, start meals with vegetables or protein, and avoid high glycemic index foods.
• 😀 **Manage Stress**: High stress levels can lead to elevated blood sugar. Reducing stress, through better work-life balance and mental health support, can improve your A1C levels.
• 😀 **Track Your Food and Activity**: Using a CGM and tracking your meals, physical activity, and insulin doses helps identify patterns that affect blood sugar and allows for more precise adjustments.
• 😀 **Exercise to Improve Insulin Sensitivity**: Regular exercise helps improve insulin sensitivity, which reduces the amount of insulin your body needs and supports better blood sugar control.
• 😀 **Find Your 'Why'**: Understanding the personal reasons why you want to improve your A1C and blood sugar control makes it easier to stick with the necessary lifestyle changes for long-term success.

Q & A

What is the significance of a continuous glucose monitor (CGM) in managing diabetes?

A continuous glucose monitor (CGM) provides real-time insights into blood sugar levels, helping individuals with diabetes manage their blood sugar more effectively. It allows users to make immediate adjustments, leading to faster and more efficient control over their A1C levels, especially when used consistently.

How long should someone be consistent in managing their blood sugar before expecting meaningful changes in their A1C levels?

To see a meaningful improvement in A1C levels, consistency is key. It typically takes 60 to 90 days of steady effort to see significant changes, as the A1C test reflects an average of blood sugar levels over the past three months.

What is the A1C target set by the American Diabetes Association?

The American Diabetes Association recommends an A1C target of less than 7% for most people with diabetes, which corresponds to an average blood sugar of under 155 mg/dL over a three-month period.

What role do overnight blood sugars play in controlling A1C levels?

Overnight blood sugars significantly impact A1C levels since a third of the day is spent sleeping. Maintaining stable blood sugar overnight is crucial for lowering A1C. A good evening routine, including balanced meals and proper insulin doses, can help maintain stable overnight blood sugars.

Why is it important to avoid processed foods for diabetes management?

Processed foods, especially those high in sugar, trans fats, and artificial ingredients, can spike blood sugar levels, leading to higher A1C. Focusing on whole, home-cooked meals made from fresh ingredients helps keep blood sugar stable and supports A1C control.

What are glycemic index (GI) foods, and how do they affect blood sugar?

The glycemic index (GI) measures how quickly a food raises blood sugar levels. High-GI foods cause rapid blood sugar spikes, which can negatively impact A1C. By selecting foods with a low GI, blood sugar levels rise more slowly and remain more stable.

How does stress affect blood sugar levels, and what can be done to manage it?

Stress can lead to blood sugar spikes, particularly during high-pressure situations. Reducing stress through regular sleep, meditation, or even therapy can help stabilize blood sugar levels. Finding ways to manage stress is essential for controlling A1C over time.

What is the importance of regular exercise in improving insulin sensitivity?

Regular exercise is vital for improving insulin sensitivity, meaning the body needs less insulin to maintain stable blood sugar levels. Physical activities like walking or weight lifting help lower blood sugar and improve A1C by making the body more responsive to insulin.

How can tracking food, exercise, and medication help with diabetes management?

Tracking food, physical activity, and medication doses, particularly insulin, provides valuable data to help individuals identify patterns in their blood sugar fluctuations. Reviewing this information daily helps make informed adjustments to diet, exercise, or medication for better blood sugar control.

Why is finding a personal 'why' important in the journey to lower A1C?

Finding a personal 'why' or a meaningful reason to improve blood sugar control is essential for motivation. Having a strong reason helps individuals stay committed to lifestyle changes, especially when faced with challenges along the way. This internal motivation makes it easier to follow through on the steps necessary to lower A1C.