30 Simple Hacks to Lower Blood Sugar Fast

Type One Talks
17 Feb 202455:57

Summary

TLDRThis video script offers a comprehensive guide for individuals with diabetes to manage their blood sugar levels effectively. It presents 30 simple yet impactful hacks, including dietary adjustments, exercise routines, and lifestyle changes, to prevent blood sugar spikes and maintain healthy levels. The speaker shares personal experiences and scientific insights, emphasizing the importance of consulting healthcare professionals while trying these strategies.

Takeaways

  • 🚫 Avoiding high glycemic index foods like white bread, pasta, and potatoes can help control blood sugar spikes.
  • 🌱 Incorporating more fiber into meals can slow down digestion and reduce blood sugar spikes.
  • πŸƒβ€β™‚οΈ Regular exercise, especially full-body workouts, can significantly lower blood sugar levels and improve insulin sensitivity.
  • 🍎 Eating simple meals consisting of one or two items can help better understand how different foods affect blood sugar and insulin needs.
  • πŸ’‰ Proper carb counting and insulin dosing are crucial for managing blood sugar levels, especially for insulin-dependent diabetics.
  • πŸ₯— Consuming a balanced diet with whole foods and minimally processed items can improve insulin sensitivity and overall health.
  • πŸ₯€ Drinking water before bed and upon waking can help maintain hydration, which is essential for the accuracy of continuous glucose monitor readings.
  • ⏰ Time-restricted eating or intermittent fasting can improve insulin sensitivity and help manage blood sugar levels.
  • πŸ₯— Adding protein to meals can provide a slow release of glucose, preventing sharp spikes from carb-heavy meals.
  • πŸŒ™ Getting a good night's sleep is crucial for maintaining stable blood sugar levels and preventing morning spikes.
  • 🍲 Eating a savory breakfast, particularly one low in carbs and rich in fiber and protein, can help manage morning blood sugar levels.

Q & A

  • What are the main challenges people with diabetes face in managing their blood sugar levels?

    -People with diabetes often struggle with high morning blood sugar levels, blood sugar spikes after meals, and fluctuations throughout the day that can lead to feelings of being on a blood sugar roller coaster.

  • What is the significance of the dinner consumed the night before in managing morning blood sugar levels?

    -The type of dinner consumed can significantly impact morning blood sugar levels. Foods like pizza, which are high in carbohydrates and fat, can cause blood sugar to spike at night and remain elevated, leading to higher morning blood sugar. In contrast, a dinner rich in fiber and protein, like a quinoa salad with beans and vegetables, can help maintain stable blood sugar levels.

  • Why is the timing of dinner important for blood sugar management?

    -Eating dinner early, ideally before 7:00 p.m., can help maintain closer to normal blood sugar levels throughout the night and in the morning. This is because the body's metabolic processes are more aligned with earlier meals, and late-night eating can disrupt these processes, leading to elevated blood sugar.

  • How does regular exercise contribute to better blood sugar control?

    -Regular exercise increases insulin sensitivity, which helps the body use insulin more effectively. This can lead to lower morning blood sugar levels and overall better blood sugar control. Exercise types such as strength training, mobility training, and moderate cardio are recommended.

  • What is the impact of sleep quality on blood sugar levels?

    -Good quality sleep, ideally 7 to 8 hours per night, can help stabilize blood sugar levels. Disruptions in sleep, such as waking up in the middle of the night, can cause blood sugar to spike. Maintaining a consistent sleep schedule and good sleep hygiene is crucial for diabetes management.

  • How can monitoring blood sugar frequently and keeping a detailed journal help in managing diabetes?

    -Frequent blood sugar monitoring, ideally using a continuous glucose monitor (CGM), and keeping a detailed journal of food intake, medication, physical activity, and blood sugar levels can provide valuable insights into what factors affect blood sugar levels. This information can be used to adjust lifestyle and medication regimens for better blood sugar control.

  • What role does insulin play in managing morning blood sugar spikes, and how can it be optimized?

    -Insulin is crucial for regulating blood sugar levels. For those using insulin pumps or injections, adjusting the timing and dosage of insulin can help manage morning blood sugar spikes. For example, increasing the basal insulin dose during the early morning hours can help counteract the dawn phenomenon and prevent blood sugar from rising too high.

  • What is the effect of alcohol consumption on blood sugar levels, and how should it be approached?

    -Alcohol can initially lower blood sugar by diverting the liver's focus from releasing glucose to metabolizing alcohol. However, this effect can be dangerous if it leads to hypoglycemia, and long-term alcohol consumption can damage the liver. Therefore, moderation and careful consideration of the type of alcohol consumed are essential.

  • How can the consumption of apple cider vinegar potentially impact blood sugar levels?

    -Apple cider vinegar contains acetic acid, which can slow down the breakdown of food into glucose molecules, thereby reducing the rate at which glucose enters the bloodstream. This can help in managing post-meal blood sugar spikes, although individual responses may vary.

  • What is the significance of meal sequencing in managing blood sugar levels?

    -Eating foods in a specific order can influence blood sugar levels. Starting a meal with vegetables, followed by proteins and fats, and saving carbohydrates for last can help slow down the absorption of glucose, thereby reducing blood sugar spikes after meals.

Outlines

00:00

🍽️ Managing Morning Blood Sugar with Diet

The paragraph discusses the impact of dinner on morning blood sugar levels, emphasizing the importance of a balanced meal rich in protein and fiber to prevent overnight spikes. It details the speaker's personal experience with keto salads versus pizza and their respective effects on glucose levels. The summary of this paragraph highlights the 'blood sugar hack number 10' which is to eat a healthy, balanced dinner consisting primarily of whole foods to lower morning blood sugar.

05:02

πŸ•˜ Early Dinner for Better Glucose Control

This paragraph explores the relationship between the timing of dinner and morning blood sugar levels, suggesting that eating dinner before 7:00 p.m. can help maintain non-diabetic glucose levels. The speaker cites a study comparing glucose levels in two groups with different dinner times, reinforcing the benefits of early dinners. The summary emphasizes 'hack number nine' to eat dinner early and be cautious of late-night snacking.

10:04

πŸ’ͺ Exercise as a Natural Insulin Sensitivity Booster

The speaker shares their experiment with regular exercise to improve insulin sensitivity and lower blood sugar levels. They compare blood sugar levels following a workout to those without exercise, noting a significant decrease in fasting glucose after physical activity. The summary underscores the importance of regular exercise, including strength training, mobility, and cardio, as a non-pharmacological approach to managing diabetes.

15:06

πŸŒ™ Sleep Quality's Role in Glucose Regulation

This paragraph examines the effect of sleep quality on blood sugar levels, with the speaker noting that uninterrupted sleep helps maintain stable glucose levels. They recommend getting 7 to 8 hours of sleep and suggest strategies for better sleep, such as avoiding caffeine and screens before bed. The summary highlights 'hack number seven' which is to ensure a good night's sleep for optimal blood sugar control.

20:07

πŸ“ˆ Tracking and Analyzing Blood Sugar Patterns

The speaker describes the process of tracking blood sugar levels, diet, medication, physical activity, and overall well-being in a journal over six months. This method helped them understand the factors influencing morning blood sugar spikes. The summary introduces 'hack number six' which is to frequently check blood sugar levels, ideally using a continuous glucose monitor (CGM), and to keep a detailed journal for better blood sugar management.

25:08

πŸ’‰ Insulin Optimization for Morning Spikes

The paragraph discusses the strategy of optimizing insulin dosage and timing to combat morning blood sugar spikes. The speaker shares their experience with an insulin pump and the benefits of increasing the basal insulin dose during specific hours. The summary explains the importance of understanding insulin's role in managing glucose and suggests adjusting insulin timing or dosage as 'hack number five'.

30:10

πŸ₯ƒ The Unexpected Effects of Alcohol on Blood Sugar

The speaker recounts their discovery of the impact of alcohol, specifically whiskey, on blood sugar levels. They found that alcohol consumption before bedtime led to lower morning glucose levels due to the liver's prioritization of metabolizing alcohol over releasing glucose. The summary presents 'hack number four' which involves the cautious use of alcohol to manage morning blood sugar, with a warning about potential risks.

35:11

πŸ’§ Hydration and Its Impact on Glucose Monitoring

This paragraph investigates the effects of hydration on blood sugar levels and the accuracy of continuous glucose monitor (CGM) readings. The speaker found no significant difference in blood sugar levels whether they drank extra water or not. However, they note studies that suggest dehydration can increase the risk of type 2 diabetes and affect CGM accuracy. The summary touches on the importance of staying hydrated as part of a comprehensive diabetes management plan.

40:11

β˜• The Dilemma of Coffee and Blood Sugar

The speaker discusses the impact of coffee on blood sugar levels, particularly when consumed on an empty stomach. They found that coffee, despite having zero carbs, caused a spike in glucose levels in the morning. The summary recommends 'hack number three' which is to avoid drinking coffee first thing in the morning to prevent unnecessary blood sugar spikes.

45:12

🍎 Apple Cider Vinegar as a Naturalθ‘€η³–Reducer

The paragraph explores the potential of apple cider vinegar to lower fasting blood sugar levels and combat the dawn effect. The speaker references a study by the American Diabetes Association and shares their personal experiment with apple cider vinegar, which unfortunately did not yield the expected results. The summary presents 'hack number two' which is to consume apple cider vinegar before bedtime to manage morning blood sugar.

50:13

πŸƒβ€β™‚οΈ Early Morning Exercise to Stabilize Blood Sugar

The speaker shares their discovery that engaging in physical activity immediately after waking up can prevent the early morning blood sugar spike. They found that a 45-minute run was effective in eliminating this spike. The summary highlights 'hack number one' which is to incorporate early morning exercise as a strategy to stabilize blood sugar levels.

Mindmap

Keywords

πŸ’‘Blood Sugar

Blood sugar refers to the glucose levels in the bloodstream, which is a critical health indicator, especially for individuals with diabetes. In the video, managing blood sugar levels is the central theme, with various strategies discussed to maintain them within a healthy range. For instance, the script mentions 'morning blood sugar' and the impact of different meals and lifestyle choices on these levels.

πŸ’‘Diabetes

Diabetes is a chronic condition characterized by high blood sugar levels due to the body's inability to produce or effectively use insulin. The video script frequently references different types of diabetes, such as type 1 and type 2, and provides hacks to manage blood sugar levels for those living with the condition. The term is used to contextualize the importance of the discussed strategies.

πŸ’‘Insulin

Insulin is a hormone that regulates blood sugar levels by allowing glucose to enter cells. The script discusses the role of insulin in managing diabetes, emphasizing the need for insulin sensitivity and the use of external insulin injections for type 1 diabetics. It also mentions 'basal insulin' and how adjusting insulin doses can help control morning blood sugar spikes.

πŸ’‘Glycemic Index (GI)

The glycemic index is a measure of how quickly a food raises blood sugar levels. Foods with a low GI cause a slower, more gradual rise in blood sugar. The video script advises choosing foods with a lower GI, such as raspberries, to help manage blood sugar levels. This concept is crucial for understanding how different foods impact diabetes management.

πŸ’‘Fiber

Fiber is a type of carbohydrate that the body cannot digest, which can help slow the absorption of sugar and reduce blood sugar spikes. The script highlights the importance of fiber in meals, suggesting that foods rich in soluble fiber can aid in blood sugar control. Examples given include chia seeds and leafy greens.

πŸ’‘Intermittent Fasting

Intermittent fasting is an eating pattern that alternates between fasting periods and eating windows. The video script discusses how this approach can improve insulin sensitivity and make it easier to manage blood sugar levels. It is presented as one of the strategies to consider for better diabetes management.

πŸ’‘Exercise

Exercise is mentioned in the script as a powerful tool for lowering blood sugar levels and improving insulin sensitivity. It is described as a way to help muscles use glucose for energy, thereby reducing blood sugar. The video contrasts high-intensity exercise, which can raise blood sugar due to stress hormones, with moderate activities like walking or swimming.

πŸ’‘Protein

Protein is an essential nutrient that, while not immediately spiking blood sugar, can contribute to a slow release of glucose over time. The script advises adding protein to meals to balance blood sugar levels, with examples including legumes and lean meats. It is part of the broader discussion on meal composition and its impact on diabetes management.

πŸ’‘Fats

Fats are described in the script as having a minimal direct impact on blood sugar but playing a crucial role in slowing down the digestion of carbohydrates, thus helping to stabilize blood sugar levels. Healthy fats, such as those found in avocados and nuts, are recommended, while saturated and trans fats are discouraged due to their negative effects on insulin sensitivity.

πŸ’‘Carb Counting

Carb counting is the practice of tracking the amount of carbohydrates consumed in order to manage blood sugar levels, especially for insulin-dependent diabetics. The script emphasizes the importance of accurate carb counting and provides a detailed example of how to calculate net carbohydrates by subtracting fiber from total carbohydrates.

πŸ’‘Dawn Phenomenon

The dawn phenomenon is a natural rise in blood sugar levels in the early morning hours due to the release of hormones like cortisol. The script discusses this phenomenon as a common cause of elevated morning blood sugar in diabetics and suggests strategies to manage it, such as adjusting insulin doses or checking blood sugar frequently.

Highlights

The video offers 10 simple hacks to lower blood sugar levels, particularly for those with diabetes.

A change in diet, specifically a healthy balanced dinner, can significantly affect morning blood sugar levels.

Consuming a dinner rich in fiber and protein, like a quinoa salad, can help maintain stable blood sugar levels overnight.

The timing of dinner is crucial; eating earlier in the evening can help keep blood sugar levels closer to normal.

Regular exercise can increase insulin sensitivity and lower morning blood sugar levels.

Getting adequate, uninterrupted sleep can prevent blood sugar spikes during the night and in the morning.

Dealing with the 'Dawn phenomenon' involves understanding the body's hormonal response and its impact on blood sugar.

Optimizing insulin dosage and timing can help combat early morning blood sugar spikes.

Alcohol, specifically whiskey, can temporarily lower blood sugar by diverting the liver's resources, but it's not a recommended long-term solution.

Drinking water before bed and upon waking can have a modest impact on blood sugar levels, and staying hydrated is essential for overall health.

Coffee, especially when consumed on an empty stomach, can cause a spike in blood sugar levels.

Apple cider vinegar before bedtime has been shown to reduce morning blood glucose levels, but individual results may vary.

Engaging in physical activity immediately after waking up can prevent the early morning blood sugar spike.

A specific breakfast called 'shakshuka' is recommended for maintaining stable blood sugar levels throughout the morning.

The video also discusses strategies for avoiding post-meal blood sugar spikes, emphasizing the importance of food combinations and timing.

The Glucose Goddess method suggests covering carbs with fat, protein, or fiber to reduce the impact on blood sugar levels.

Eating a savory breakfast rather than a sweet one can help manage blood sugar spikes after waking up.

Drinking coffee only after eating can prevent blood sugar spikes that occur when consumed on an empty stomach.

Eating food in the right order, starting with vegetables, can help manage blood sugar spikes after meals.

Slowing down meal consumption and taking breaks between courses can help manage blood sugar levels.

Performing 'solus push-ups' under the table can help avoid blood sugar spikes during meals.

Eating sweet foods only as a dessert after a balanced meal can reduce the impact on blood sugar levels.

Drinking vinegar before meals can help reduce the glucose spike caused by the meal.

Focusing on whole foods and avoiding ultra-processed foods can improve insulin sensitivity and blood sugar control.

Proper carb counting, including subtracting fiber from total carbs, is essential for accurate insulin dosing.

Time-restricted eating or intermittent fasting can improve insulin sensitivity and stabilize blood sugar levels.

Including protein in meals can provide a slow release of glucose and help balance blood sugar levels.

Adding healthy fats to meals can slow down the digestion of carbs and contribute to stable blood sugar levels.

Increasing fiber intake can help slow down the absorption of glucose and reduce blood sugar spikes.

Freezing and toasting bread or cooling cooked high-GI foods like pasta can reduce their impact on blood sugar levels.

Exercise is a powerful tool for lowering blood sugar levels and improving insulin sensitivity.

Eating smaller portions can help manage blood sugar levels and reduce the risk of carb counting errors.

Eating simple meals and keeping a detailed journal can help understand the body's response to different foods and improve blood sugar management.

Transcripts

play00:00

do you want to bring your blood sugar

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down quickly and keep it at non-diabetic

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levels it's not complicated no matter if

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you live with type 1 type two or any

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other form of diabetes but I get it if

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you clicked on this video you might be

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struggling right now your blood sugar

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might already be elevated early in the

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morning when you wake up or your blood

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sugar might Spike too high after you eat

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a meal or you might be at a blood sugar

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loller coaster spiking too high and

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crashing too low throughout the day but

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don't worry each of these three problems

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can be eliminated in fact in this video

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I'm going to teach you 10 simple hacks

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to fix each of these problems so 30

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blood sugar hacks in total but let's

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take it step by step and focus on

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lowering your morning blood sugar first

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as always talk to your Healthcare

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professional first to see if these hacks

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might work for you wouldn't it be great

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to wake up with a fasting blood sugar

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like this every day if you've ever felt

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desperate about your high morning

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glucose levels you're not alone I've

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been right there with you but just

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recently something changed that turned

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my Des insiration into hope I think I

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found a way to bring my morning glucose

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from diabetic levels to non-diabetic

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levels for good I also discovered a

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delicious breakfast meal that doesn't

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Spike my blood sugar this is so good

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over the past 6 month I dedicated every

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single day of my life to unring the

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mysteries of My fasting blood sugar

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levels I paid close attention to

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everything I do everything I eat and how

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I can optimize my daily routine and

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medication regimen I was simply trying

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to find way ways to hack my own body to

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bring my morning glucose down and guess

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what it's been a GameChanger for me I

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came up with 10 blood sugar hacks that

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you should absolutely consider if you're

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really trying to fix your morning

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glucose starting with blood sugar hack

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number 10 and this one really surprised

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me I found out that my morning blood

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sugar level very much depends on what I

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eat the night before when I eat pizza

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for dinner it will Spike my blood sugar

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at night and the glucose will remain

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elevated leading to a higher morning

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blood sugar than what I would like to

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see but but when I eat kinoa salad for

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dinner with beans corn lots of

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vegetables and olives my blood sugar

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only goes up slightly after dinner and

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then it goes back down and My fasting

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glucose is perfect now the reason for

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that is that pizza is rich in

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carbohydrates but also loaded with fat

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the carbs Spike my blood sugar and the

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fats will keep it elevated for up to 12

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hours on the other hand the kinoa salot

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is rich in fiber and protein and

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relatively low in fat the carbs from the

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kinoa and be raise my blood sugar just a

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bit but the fiber and protein ensures a

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slower release of glucose and lower

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glucose overnight and in the morning so

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my heck number 10 to lower morning blood

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sugar is eating a healthy balanced

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dinner consisting primarily of Whole

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Foods riching both protein and fiber now

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it is perfectly fine to include both

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carbs and fat but as you could see I get

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much better results with complex

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carbohydrates things like kinoa lentil

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or chickpea and healthy fats things like

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avocado Greek yogurt or extra virgin

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olive oil on this screen you can see a

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full list of foods that will make a

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perfect addition to your dinner plate

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moving on to my next hack for fixing

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morning blood glucose I would have never

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believed that this one really makes a

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difference but during my 6 months

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experiment I learned that it really does

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it also has to do with dinner but this

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time it's not about what you eat for

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dinner but when you eat dinner when I

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ate my dinner after 8:00 p.m. my blood

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sugar was slightly elevated throughout

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the night and in the morning but when I

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ate my dinner before 700 p.m. my blood

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sugar stayed closer to normal

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non-diabetic levels the difference is

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clearly visible in this grass now you

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might say okay Tom this works for you

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but it might not work for everyone okay

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fair point but I even deeper and

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I found a study where researchers

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compared the glucose levels of two

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groups of patients one group ate dinner

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at 6:00 p.m. the other group ate dinner

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at 9:00 p.m. now both groups ate exactly

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the same food of course and the result

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was that the group that ate dinner

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earlier not only had lower morning

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glucose but lower glucose levels

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throughout the entire following day so

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my hack number nine is really simple eat

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your dinner early ideally before 700

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p.m. but the only thing we need to be

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careful about with this approach is late

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night snacking because it doesn't matter

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when you eat dinner if you Hoover a bag

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of chips on the couch while watching TV

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after that if you really need that late

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night snack try to keep it healthy

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things like olives or nuts in their

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natural form or veggie sticks with humus

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are much better options that way you're

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much more likely to lower your blood

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glucose levels in the morning back to

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normal but before we talk about more

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hacks let's talk about what normal

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glucose actually is a normal fasting

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blood glucose level for someone without

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diabetes is 70 to 99 Mig per deciliter

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fasting blood glucose levels between 100

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and 125 Mig per deciliter usually means

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that you have pre-diabetes and fasting

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blood glucose level 126 Mig per decil or

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higher usually means you have diabetes

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but even after you've been diagnosed

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with diabetes it is still possible to

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achieve those normal glucose levels most

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of the time and that's exactly what I

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was able to do during this six-month

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experiment the next thing that helped me

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get there was regular exercise wait

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don't click away I know you've heard

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that before but let me explain exercise

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is like a magic pill that will make you

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more insulin sensitive and that will

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ultimately bring your morning blood

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sugar down look at this during my six

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month experiment I compared my blood

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sugar levels at night and in the morning

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following a workout these are in blue

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and I compared them with nights and

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mornings that didn't follow the workout

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these are in red the average fasting

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blood sugar on days following the

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workout was 95 and the average fasting

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blood sugar on days that didn't follow a

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workout was 115 I could clearly see the

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positive impact that physical activity

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had on my blood sugar levels now

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exercise just like Whole Food's diet are

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often underestimated because they don't

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bring the immediate results like some

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medications do but the kind of physical

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activity I've been doing over the past 6

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months is a combination of strength

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training Mobility training and Zone to

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cardio I think these kinds of exercise

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are the best to help me feel good and

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improve my insulin sensitivity and I

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tried my best to do some kind of

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exercise for about 60 Minutes at least

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four times a week but really any kind of

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physical activity you can squeeze in

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your schedule is worth it no matter if

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you live with type 1 type two l or any

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other sort of diabetes when you exercise

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regularly eat healthy and stay patient

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you will see improvements to not only

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your morning glucose levels but to your

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overall glucose levels and it will come

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sooner than you think and there is one

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more major benefit to this approach

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because as you become more insulin

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sensitive your blood sugar will become

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more predictable and this will make it

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much more easier to manage your diabetes

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and your blood sugar in the long run

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moving on to hack number seven on how to

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fix your morning glucose this one is a

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lot easier than exercise trust me but

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for me it was the most surprising thing

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that I found out during my experiment on

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most nights I managed to get more than 7

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hours of good quality uninterrupted

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sleep you can see that during those

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nights my blood sugar stayed fairly

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stable and My fasting glucose in the

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morning is perfect but when I got to bed

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late or when I woke up in the middle of

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the night and couldn't fall asleep again

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my glucose spiked during night time

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which led to an elevated morning blood

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sugar so my heck number seven get a good

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night sleep I personally try to sleep

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about 7 to 8 hours a day and I try to go

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to bed early ideally around 900 p.m. or

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9:30 p.m. because there are many studies

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that show that the best quality sleep we

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can get is before midnight and this

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works really well especially on those

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days when I do some kind of physical

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activity because that activity makes me

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tired and I fall asleep early really

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easily other things that help me get

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good quality sleep are avoiding

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caffeinated drinks in the afternoon or

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evening not staring at any screen for

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about half an hour before I go to bed

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and sleeping in a room with relatively

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low temperature let's move to another

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heck to lower morning blood sugar you

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see a common cause of elevated morning

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glucose that many diabetics struggle

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with is Dawn phenomenon between 3:00

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a.m. and 8:00 a.m. our body releases

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cortisol and growth hormone these

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hormones signal your liver to make

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glucose now the glucose is supposed to

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provide energy to help wake you up but

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it also spikes your blood sugar and

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that's kind of a problem if you're a

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diabetic thankfully there are ways to

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deal with Dawn phenomenon and we're

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going to get to them in a second but

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first we need to find out if dawn

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phenomenon is really the driving force

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of your elevated morning blood sugar or

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if it's something else and the only way

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you can really find it out is by

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pricking your finger and checking your

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blood sugar every 2 hours throughout the

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night and throughout the morning or

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wearing a continuous glucose monitor

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which collects the blood sugar data for

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you and that's exactly what I've been

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doing every night over the past 6 months

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I kept a journal where I tracked my

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blood sugar numbers and took notes of

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what I ate what medications I took what

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physical activity did and how I felt

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once a week I analyzed all the data in

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my journal and this was the game changer

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after a few months I finally really

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started to understand what's causing my

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blood sugar in the morning being

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elevated just for the record hack number

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six check your blood sugar frequently

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ideally using a CGM and keep a detailed

play09:20

Journal moving on to the next hack to

play09:22

lower morning blood sugar this one was

play09:24

really big for me and it's optimizing

play09:26

insulin I know that most of you watching

play09:28

need to in inject insulin externally but

play09:30

even if you don't it's super important

play09:32

to understand how insulin works and how

play09:34

it can help you fight that morning blood

play09:37

sugar remember we talked about

play09:38

liver making more glucose early in the

play09:40

morning and raising our blood sugar what

play09:42

happens next in a non-diabetic body is

play09:45

that pancreas responds and releases

play09:47

insulin to regulate your blood sugar but

play09:49

if you live with diabetes we have a

play09:51

problem because your pancreas either

play09:53

doesn't make any insulin or your body is

play09:55

not able to use that insulin effectively

play09:58

and your blood sugar remain remains

play09:59

elevated now a simple solution to that

play10:01

is to inject the right amount of insulin

play10:03

at the right time to sort of imitate

play10:06

what's happening in the healthy body now

play10:08

I said it's simple but it's not easy

play10:10

during my six months experiment I

play10:12

discovered that my blood sugar always

play10:14

starts spiking around 6:00 a.m. which is

play10:16

when I usually get up and it continues

play10:18

spiking until about 9:00 a.m. a great

play10:21

example of dawn effect in action but I

play10:24

wanted to get rid of that Spike and

play10:26

because I use insulin pump what I did

play10:28

was simp I increased my basil insulin

play10:30

dose between 3:30 a.m. and 7:30 a.m. and

play10:34

this helped me to eliminate about 80% of

play10:36

that Spike see the difference between

play10:38

the blue line and the red line now I

play10:40

understand that not all of you take

play10:42

insulin externally and not all of you

play10:44

have access or want to use an insulin

play10:46

pump but there are other things you can

play10:48

do the key thing I like to focus on is

play10:50

reducing insulin resistance and

play10:52

improving insulin sensitivity with

play10:54

regular exercise and healthy diet but if

play10:57

you are on multiple daily injections and

play10:58

take take basil insulin like lantis trba

play11:01

levir or too and struggle with an early

play11:04

morning Spike you might need to increase

play11:06

that long-lasting insulin dose as well

play11:08

or change the timing when you take that

play11:11

longlasting insulin to get the optimal

play11:13

effect some people need to take their

play11:15

long lasting insulin before they go to

play11:17

bed some in the morning and some even

play11:19

split the dose and take portion of it at

play11:21

different times of day but before you

play11:23

make any changes please keep in mind

play11:25

there is no one size fits all solution

play11:27

so carefully analyze your blood sugar

play11:29

Trends and discuss your treatment with a

play11:32

medical professional now here is the

play11:33

shocking Discovery I made about my blood

play11:35

sugar during the experiment on 95% of

play11:38

the nights I didn't drink any alcohol

play11:40

here you can see how my average glucose

play11:42

craft looked on those nights without

play11:44

alcohol the morning blood sugar was not

play11:46

always perfect but it was okay but on

play11:48

several nights I decided to drink a

play11:50

couple shots of whiskey for the sake of

play11:52

this experiment and something really

play11:54

interesting happened I noticed that my

play11:55

blood sugar started dropping between 3:

play11:57

and 4:00 a.m. and I I woke up with a

play11:59

non-diabetic morning blood sugar every

play12:01

time after drinking the whiskey the

play12:03

impact of alcohol is clearly noticeable

play12:06

in this craft so is hack number four

play12:08

drinking a couple shots of whiskey

play12:10

before bedtime well that's really up to

play12:11

you but let me explain what whiskey does

play12:14

and what other kinds of alcohol do to

play12:16

our blood sugar and we need to talk

play12:18

about liver again because as you

play12:19

mentioned earlier in this video liver

play12:21

releases glucose in early morning hours

play12:24

and this glucose spikes our blood sugar

play12:26

but another function of liver is to

play12:28

break down Al alcohol so it can go away

play12:30

from our body now the liver is not good

play12:32

at multitasking and apparently it

play12:34

chooses to metabolize alcohol over

play12:36

releasing glucose and that's why my

play12:38

blood sugar not only didn't spike in the

play12:40

early mornings after drinking but it

play12:42

actually dropped even lower now this can

play12:44

look as a good thing at first but it can

play12:46

easily turn into a bad thing if you

play12:48

drink too much your blood sugar might

play12:50

drop too low while you're sleep and if

play12:52

you drink too often the alcohol will

play12:53

destroy your liver over time another

play12:56

thing to be careful about is that not

play12:57

every alcohol is is created equal drinks

play13:00

like whiskey bodka or dry wine have zero

play13:03

or very little carbs and they will not

play13:05

spike your blood sugar but peer or sweet

play13:07

cocktails with added sugar are full of

play13:09

carves and they might spike your blood

play13:11

sugar to the Moon as you can see in this

play13:13

chart now you're probably going to agree

play13:15

with me when I say that drinking alcohol

play13:17

excessively is not a good long-term plan

play13:20

to reduce your morning blood sugar but

play13:22

what about water coffee or other drinks

play13:24

can they help let's have a look right

play13:26

now and please don't skip this part

play13:28

because the last drink I'm going to talk

play13:30

about might become a game changer for

play13:31

you during my six-month experiment I

play13:33

drank a big glass of water before going

play13:35

to bed and another big glass of water

play13:38

right after I woke up I did that every

play13:40

other day and here is my average blood

play13:42

sugar graph from those days when I did

play13:44

drink water you can see that my average

play13:46

fasting blood sugar was 107 and my

play13:48

average blood sugar 2 hours after eating

play13:50

breakfast was 140 on the days when I did

play13:53

not drink the extra water my average

play13:55

blood sugar graph was not very different

play13:57

in fact my average f fasting blood sugar

play13:59

was actually slightly better only 105

play14:02

and my average blood sugar 2 hours after

play14:04

eating breakfast was slightly worse 143

play14:06

so drinking extra water didn't make a

play14:09

big difference for me but there have

play14:10

been studies done which showed that not

play14:13

drinking enough water can lead to

play14:15

increased risk of type 2 diabetes so

play14:17

watch out for that it is also important

play14:19

to stay hydrated anytime you're using a

play14:21

continuous glucose monitors because the

play14:23

accuracy of CGM readings can be

play14:25

negatively impacted and they might be

play14:27

off whenever you are dehydrated now one

play14:29

drink that impacts my blood sugar the

play14:31

most is coffee I used to start my day

play14:33

with a cup of coffee but I don't do that

play14:35

anymore and here is why I compared my

play14:37

morning blood sugar levels on the

play14:39

mornings when I didn't drink any coffee

play14:41

in blue and on the mornings when I drank

play14:44

coffee as the first thing after waking

play14:45

up these are in red although coffee has

play14:48

zero carbs we can see a clear spike in

play14:50

the average blood sugar caused by the

play14:52

coffee a cup of coffee spikes my blood

play14:54

sugar by about 30 to 40 mg per deciliter

play14:58

when I drink it it first thing in the

play14:59

morning but interestingly when I drink

play15:01

coffee a little bit later in the morning

play15:03

on the days like today it almost doesn't

play15:05

Spike my blood sugar at all and that's

play15:07

why my hack number three to lower

play15:09

morning blood sugar is don't drink

play15:11

coffee first thing in the morning it

play15:12

won't necessarily help you to lower

play15:14

fasting blood sugar but it will help you

play15:16

to avoid the spike after you're getting

play15:19

up and here is another tip for a drink

play15:21

this one has been proved by many studies

play15:23

to lower fasting blood sugar apple cider

play15:25

vinegar in an American Diabetes

play15:27

Association study they compared two

play15:29

groups of diabetics one group consumed 2

play15:31

tablespoons of apple cider vinegar

play15:33

before bedtime the other did not the

play15:35

group that did take the vinegar saw a 4

play15:37

to 6% reduction in their morning blood

play15:40

glucose levels and it certainly did help

play15:42

them fight the dawn effect of course

play15:44

when I saw these results I immediately

play15:47

decided to include ACV or apple cider

play15:50

vinegar to my experiment here are the

play15:52

results in blue you can see my average

play15:54

blood sugar levels at night and in the

play15:56

morning following a shot of vinegar

play15:58

before for bed and in red are my average

play16:00

blood sugar levels at night and in the

play16:02

morning without the vinegar there is

play16:04

literally no difference so apple cider

play16:06

vinegar didn't work for me but the next

play16:09

thing I'm going to talk about did work

play16:11

and this next hack might be super

play16:13

helpful especially for those of you who

play16:15

wake up with non-diabetic blood sugar

play16:17

but struggle with a blood sugar Spike

play16:19

right after you get up remember I told

play16:21

you earlier in this video that my blood

play16:23

sugar always starts spiking around 6:00

play16:25

a.m. and it continues to spike until

play16:27

about 9:00 a.m. I also mentioned that

play16:29

when I increased my insulin it helped me

play16:31

eliminate about 80% of that Spike I'm

play16:34

simply more insulin resistant early in

play16:36

the morning and that's why I typically

play16:38

need more insulin during that time and

play16:40

from my experience most diabetics have

play16:42

the exact same problem but during my

play16:44

six-month experiment I realized that

play16:46

increasing insulin is not the only way

play16:49

to deal with this another way to avoid

play16:51

that early morning Spike was going for a

play16:53

run or doing a workout early in the

play16:55

morning right after I woke up look at

play16:58

that on on the days I went for a 45

play17:00

minute run between 6:00 and 7:00 a.m. I

play17:02

was able to completely eliminate the

play17:04

early morning Spike I was actually able

play17:06

to bring my blood sugar slightly lower

play17:08

but now moving on to my absolute

play17:10

favorite hack on how to fix morning

play17:12

glucose levels and that's my secret

play17:14

breakfast this breakfast is low in carbs

play17:17

high in fiber and rich in both proteins

play17:20

and healthy fats it's called shakshuka

play17:22

and it's a Savory Masterpiece full of

play17:24

flavor to make it I use extra virgin

play17:26

olive oil and gently simmer a medium

play17:28

sized onion and a mediumsized bell

play17:30

pepper after about 5 minutes I add my

play17:32

spices a few glass of garlic ground

play17:35

cumin paprika and chili after another

play17:37

couple minutes I add a few ripe Tomatoes

play17:40

or a small can of peeled tomatoes and

play17:42

cook the mixture for several more

play17:44

minutes until all the flavors connect at

play17:46

this point I'm adding chopped cilantro

play17:48

giving the mixture another stir and

play17:50

adding three eggs in these little Wells

play17:53

I'm going to cook everything covered for

play17:55

about 5 more minutes because I want my

play17:57

eggs to be poed but not fully cooked and

play18:00

voila it's done you can garnish

play18:02

everything with some more cilantro and

play18:04

parsley and just enjoy the delicious

play18:06

healthy breakfast guys and girls I

play18:08

guarantee you will love this breakfast

play18:10

it will satisfy your taste butts and it

play18:13

will keep your blood sugar in check but

play18:15

I have 10 more hacks for you that will

play18:16

help you avoid that postmeal blood sugar

play18:19

Spike regardless of what you eat so

play18:21

let's have a look at them right now

play18:23

wouldn't it be great to be able to eat

play18:25

everything we love and don't struggle

play18:27

with massive post meal blood sugar

play18:29

spikes well Jesse AKA glucose goddess

play18:32

claims that she found a way how anyone

play18:34

can do it you just need to follow her 10

play18:37

easy blood sugar hacks actually Jesse

play18:40

says that you don't even have to follow

play18:41

all 10 of these hacks just pick the ones

play18:44

that work for you incorporate them in

play18:46

your daily routine and get rid of that

play18:48

blood sugar roller coaster the only

play18:50

problem is Jesse doesn't have diabetes

play18:53

these hacks work for her but will they

play18:55

actually work for someone living with

play18:57

type one or type two diabetes like you

play19:00

or me let's find out and let me be

play19:02

completely honest with you blood sugar

play19:04

spikes after meal has always been

play19:06

something I struggled with big time and

play19:09

I still do although I have my diabetes

play19:11

under control I'm not perfect and there

play19:13

are days when my glucose spikes quickly

play19:16

to 200 or even 250 and only after that

play19:20

it goes back down and these big blood

play19:22

glucose fluctuation usually leave me

play19:24

tired low energy and feeling not so

play19:27

great overall so when I heard about

play19:29

Jesse's hacks I really had to try them

play19:31

out and see for myself if they actually

play19:34

work for a diabetic let me show you what

play19:36

I found out let's start with blood sugar

play19:38

hack number 10 don't eat naked carbs a

play19:41

naked carb is any carbohydrate rich food

play19:44

that is eaten in isolation like toast

play19:47

with Jam a rice cake or fruit juice

play19:50

these are the worst things you can eat

play19:52

they are pure starches and sugar often

play19:54

heavily processed and they will spike

play19:56

your blood sugar to the moon when when I

play19:58

eat just one slice of toast with jam it

play20:01

takes me from 100 which is a healthy

play20:03

blood sugar to 250 and even if I give

play20:07

myself insulin with that toast because

play20:09

I'm an insulin dependent diabetic that

play20:11

toast will still take me from 100 to 220

play20:15

before my blood sugar starts going back

play20:17

down and that's why I completely agree

play20:19

with Jesse on this one avoiding naked

play20:21

carbs really helps to reduce the

play20:23

postmeal blood sugar spikes but what can

play20:25

we do to still be able to eat those cars

play20:28

well you need to keep watching because

play20:30

all the remaining hacks in this video

play20:32

will help you find the answer to this

play20:34

question for you heck number nine to

play20:37

avoid big blood sugar spikes after meal

play20:39

put some clothing on your carbs when

play20:41

you're eating starches or sugar glucose

play20:44

goddess recommend to always cover them

play20:46

with some fat protein or Fiber and here

play20:49

are a few examples of what you can do if

play20:51

you really need to eat that chocolate

play20:53

cake put a big spoon of Greek yogurt on

play20:56

it if you really need to eat that slice

play20:58

of bread make an avocado toast or a

play21:01

smoked salmon toast if you really need

play21:03

that white rice or noodles from that

play21:05

Asian restaurant order some steamed

play21:07

broccoli or green beans with it and for

play21:09

the main course go for anything that's

play21:12

not too sweet because that sweet taste

play21:14

is usually achieved by adding refined

play21:16

sugar of some kind and if you want to

play21:18

eat some fresh fruits eat whole fruits

play21:21

and add some chia seed pudding chia

play21:23

seeds are full of fiber if you put

play21:25

clothing on your carbs like this the

play21:27

glucose will get to the bloodstream

play21:29

slower and your blood sugar Spike will

play21:31

be slower and less significant as well

play21:33

when I was testing this hack I really

play21:35

saw about 20% Improvement in that blood

play21:39

sugar Spike whenever I dressed my carbs

play21:42

the way I just explained so I agree with

play21:44

Jesse on this one too but please be

play21:46

careful don't overrate this hack putting

play21:48

clothing on your carbs is great tip but

play21:51

it works best in combination with all

play21:53

the other hacks in this video moving on

play21:55

to hack number eight eat a savory

play21:58

breakfast not a sweet one according to

play22:00

the glucose goddess method you should

play22:02

never eat anything sweet in the morning

play22:05

and always go for fat-based or

play22:07

protein-based foods for the breakfast so

play22:09

replace a pancake with an omelet you

play22:12

don't need to spread jam on that bread

play22:14

replace it with peanut butter and so on

play22:16

I attended the American Diabetes

play22:18

Association conference in San Diego last

play22:21

week and finally enough there was not a

play22:23

lot of healthy options in the hotel

play22:25

where I was staying and because I was

play22:27

testing these hacks I ended up eating a

play22:30

Savory breakfast from the buffet most of

play22:32

those days a boiled egg two slices of

play22:35

smoked salmon avocado toast I completely

play22:38

avoided all the breakfast cereals

play22:41

granolas pastry and cakes and it worked

play22:44

really well my blood sugar didn't Spike

play22:46

to more than 150 on any of those days

play22:49

although I finished my breakfast with a

play22:51

bowl of Greek yogurt with fresh

play22:53

blackberries Jesse doesn't recommend

play22:55

eating food for breakfast though but she

play22:57

does allow it as long as you stick to

play22:59

whole food options and eat it at the end

play23:02

of your breakfast meal just like I did

play23:04

with the blackberries according to her

play23:06

method you should always eat the fruit

play23:08

in the same form you can find it in

play23:10

nature so no jams no juices and no

play23:13

smoothies and it makes sense because

play23:15

most of these whole fruits are loaded

play23:17

with fiber which slows down the blood

play23:20

sugar Spike on the other hand if you

play23:21

drink just a small glass of apple juice

play23:24

you're basically eating all the sugar

play23:26

from two apples in just 5 Seconds that

play23:29

Sugar gets in your bloodstream within a

play23:31

few minutes and your blood sugar spikes

play23:33

like crazy I did that once during the

play23:36

conference just to test it and when I

play23:38

did that although I took insulin for

play23:40

that apple juice my blood sugar spiked

play23:42

to 240 so Savory breakfast is another

play23:45

great Hack That does work for diabetics

play23:48

to lower that blood sugar Spike after

play23:50

meal if you feel that you're more

play23:51

insulin resistant in the morning you

play23:53

could definitely try that out but moving

play23:55

on to the glucose goddess hack number

play23:57

seven to avoid big blood sugar spikes

play24:00

drink coffee only after you eat avoid

play24:03

coffee on empty stomach coffee is very

play24:06

sneaky although it has zero carbs when I

play24:08

drink black coffee in the morning it

play24:10

spikes my blood sugar quite a bit the

play24:12

caffeine in coffee causes our body to

play24:15

produce certain stimulating hormones

play24:17

including adrenaline and this can raise

play24:19

blood sugar the interesting thing is

play24:21

that when I drink coffee later in my day

play24:24

it usually doesn't Spike my blood sugar

play24:26

at all and that's why I completely agree

play24:28

with Jesse on this one don't drink

play24:30

coffee on an empty stomach especially

play24:32

not in the morning moving on to hack

play24:34

number six which is super powerful and

play24:36

not a lot of people actually know this

play24:38

eat food in the right order there have

play24:40

been studies done that showed that this

play24:43

hack eating Foods in the right order can

play24:46

reduce your blood sugar Spike from that

play24:48

meal by

play24:50

75% now from my experience this is

play24:53

heavily overrated I've never seen a

play24:55

75% lower hike from a meal just by

play24:59

changing the sequence in which I eat

play25:01

that meal but I have seen about 20 to

play25:04

30% improvements if I eat my Foods in

play25:08

the right order so here is what you want

play25:10

to do always eat veggies first proteins

play25:12

and fats second and any starches and

play25:15

sugars must go last if you're having

play25:17

pasta with fish broccoli avocado and

play25:21

cookies for example start with the

play25:23

broccoli then eat the avocado and fish

play25:26

and leave the p pasta and the cookie at

play25:29

the end now it's not always practical to

play25:31

do exactly this because most of the time

play25:33

a meal is combined from all these

play25:36

components but when you're in a

play25:38

restaurant for example they usually give

play25:40

you bread on the table before they bring

play25:42

the main meal that bread is almost

play25:44

always heavily processed stripped out of

play25:47

all the fiber the starch from that bread

play25:49

gets to your bloodstream very fast so if

play25:52

you don't want your blood sugar to

play25:54

explode don't eat that bread at the

play25:56

beginning get a portion of veggies or a

play25:59

salad with some olive oil and vinegar

play26:01

instead this is by far the best

play26:03

appetizer you can have to avoid a big

play26:06

blood sugar Spike from that main meal

play26:09

whatever it is veggies are full of fiber

play26:11

and that fiber just like the fiber in

play26:13

the chia seeds which I absolutely love

play26:16

will cause that the glucose molecules

play26:18

will not be able to make their way to

play26:20

your bloodstream as much and as quickly

play26:22

the glucose goddess recommends to add

play26:24

some olive oil vinegar or even cheese to

play26:27

dress those vegetables to make them

play26:29

taste good and to avoid you feeling low

play26:33

energy a few hours after you eat the

play26:35

meal and by the way the fat in the olive

play26:37

oil as well as vinegar acts as another

play26:40

shield to protect you from a big blood

play26:43

sugar Spike more about vinegar in a

play26:45

second let's conclude on hack six first

play26:48

I completely agree on this one too meal

play26:51

sequencing does matter if you live with

play26:53

diabetes but again please don't override

play26:56

this hack eating food in the right order

play26:58

is not always enough it's best to

play27:01

combine this hack with all the other

play27:03

hacks in this video moving on to hack

play27:05

number five to reduce blood sugar spikes

play27:07

after meal eat slower and make breaks

play27:10

between meals for a secret exercise this

play27:13

hack can make a difference especially

play27:15

when you go for a meal to a fancy

play27:17

restaurant and you know you'll be eating

play27:19

a menu full of carbs that will consist

play27:21

of multiple courses appetizer main

play27:24

course or even two main courses and a

play27:26

dessert the slower you eat and the

play27:29

longer breaks you make between the

play27:31

individual courses the slower your blood

play27:33

sugar will Spike you can always ask the

play27:36

waiter to allow for a break between the

play27:38

starter and the main course and then for

play27:40

another break between the main course

play27:42

and the dessert for someone like me who

play27:44

is insulin dependent and need to inject

play27:46

premal insulin eating slower and making

play27:49

breaks is really powerful because I

play27:51

allow for some time for that insulin to

play27:53

kick in and it can more effectively deal

play27:56

with those carbs that would normally

play27:58

spike my blood sugars so this hack works

play28:01

really well for insulin dependent

play28:02

diabetics in my opinion but I have to be

play28:05

honest with you I think that for those

play28:06

who are not insulin dependent this hack

play28:09

is not very powerful unless you combine

play28:12

it with a secret exercise you can do

play28:14

this exercise under the table while

play28:16

sitting and Jesse mentioned this

play28:18

exercise in one of her recent interviews

play28:20

I actually made the video about this

play28:22

exercise a few weeks ago too the

play28:24

exercise is called a Solus push-up and

play28:27

here is how you do it just sit at the

play28:29

table with your knees at a 90Β° angle

play28:31

raise your heels as high as you can get

play28:33

it off the floor hold it really tightly

play28:35

for one or two seconds and then lower it

play28:38

back down and repeat the toes should be

play28:41

touching the floor for the whole time I

play28:43

totally agree with Jesse on this one too

play28:45

Solus push-up is such a powerful

play28:47

exercise to avoid that blood sugar Spike

play28:50

from the meal or even to bring your

play28:52

blood sugars down when you need to I did

play28:54

an experiment and I tried this exercise

play28:56

for 10 minutes it lowered my blood sugar

play28:58

from 148 to 139 when I increased the

play29:02

time from 10 to 20 minutes it lowered my

play29:05

blood sugar even more by 23 mg per

play29:08

deciliter and when I did this exercise

play29:10

for 30 minutes it lowered my blood sugar

play29:13

by 38 Mig per decil and the best thing

play29:16

about this exercise is that you can do

play29:17

it even in a restaurant under the table

play29:20

and no one will really notice moving on

play29:22

to hack number four eat sweet things

play29:25

only as a desert sweet food is not

play29:27

forbidden under the glucose goddess

play29:29

method Jesse actually encourages people

play29:31

to eat everything they love and

play29:33

following these hacks to avoid those

play29:36

blood sugar spikes she actually admits

play29:38

that she loves sweets and she

play29:40

specifically mentioned a chocolate cake

play29:42

in her recent interview as her favorite

play29:44

but her rule is to eat the cake or any

play29:47

other sweet things like whole fruit as a

play29:50

dessert after a balanced meal that has

play29:52

some Fiber some protein and some healthy

play29:55

fats in it and as a diabetic myself I

play29:58

really love this approach I hate when

play30:00

someone who doesn't have diabetes tells

play30:03

people living with diabetes you're not

play30:05

allowed to eat that because you have

play30:07

diabetes what we're allowed to eat

play30:10

whatever we want now I would probably

play30:12

not go for a chocolate cake because I'm

play30:14

not a big fan of processed foods but I

play30:16

like to have some sweet fruits like

play30:18

mango pineapple or banana and these have

play30:21

pretty high glycemic index meaning if

play30:24

you eat them especially on empty stomach

play30:27

they will spike your blood sugar very

play30:29

fast but if you eat them after a

play30:31

balanced meal and cover those carbs with

play30:33

Greek yogurt some nuts or chia seeds

play30:36

pudding which is my absolute favorite

play30:38

dessert you can reduce that blood sugar

play30:40

Spike at least by a half it really does

play30:43

make a difference all right moving on to

play30:45

heck number three to avoid big postmeal

play30:47

blood sugar spikes drink vinegar before

play30:50

you eat Jesse claims and that's based on

play30:53

scientific studies that if we have one

play30:56

spoon of vinegar mixed in a glass of

play30:58

water before the meal it can reduce the

play31:00

glucose Spike from that meal by 30% and

play31:04

also reduce the insulin Spike by 20% if

play31:07

your body still produce insulin that is

play31:09

because mine doesn't produce any insulin

play31:11

I'm a type 1 diabetic now the reason why

play31:14

vinegar is so helpful is that it

play31:16

contains acidic acid which slows down

play31:18

how quickly food breaks down into

play31:21

glucose molecules and so the glucose

play31:23

molecules don't go into our Liv stream

play31:25

that fast Jesse also said is that the

play31:27

acidic acid tells the muscles to

play31:30

basically soak that glucose from our

play31:33

bloodstream when it arrives there and

play31:34

that's why vinegar should have such a

play31:36

positive impact on the blood sugar

play31:38

levels of course you don't need to drink

play31:40

vinegar on its own you can include it in

play31:42

your salad dressing which will also get

play31:45

that fiber in your body and I approve of

play31:47

this hack as well from my experience

play31:50

vinegar doesn't really reduce my glucose

play31:52

Spike by 30% but I've definitely seen

play31:54

like 10 to 15% reduction in in that

play31:57

blood sugar Spike so again this combined

play32:00

with the other hacks is getting really

play32:01

powerful moving on to hack number two

play32:04

stop counting calories I'm not joking

play32:08

Jesse doesn't really want you to think

play32:09

of food in calories it's because

play32:12

calories don't tell us anything about

play32:14

what's actually in the food calories

play32:16

also don't tell us anything about how we

play32:18

will feed after eating certain Food

play32:20

they'll tell us nothing about how the

play32:22

food will impact our physical health

play32:24

mental health and glucose levels and I

play32:27

kind of agree I look at calories but

play32:29

they are not really that important to me

play32:31

there can be two different people eating

play32:33

the exact same amount of calories a day

play32:35

one person eating Whole Foods and the

play32:37

other person eating fast food the person

play32:40

eating fast food will have a lot more

play32:42

blood sugar spikes they will have more

play32:44

Cravings they might be more exhausted

play32:46

not sleeping as well or even have mental

play32:49

health issues now if you are trying to

play32:51

lose weight of course it might be

play32:53

helpful to still count calories while

play32:55

eating healthy but let's be honest

play32:57

living with diabetes we already have to

play32:59

count carbs we need to calculate the

play33:02

insulin dose we need to do so many

play33:04

things do you really want to count

play33:06

calories for the rest of your life on

play33:08

top of all this I don't moving on to the

play33:11

glucose goddess hack number one this one

play33:14

is really powerful again and after that

play33:16

I will share a hack of my own too which

play33:18

I think is super important especially

play33:21

for people with diabetes who are trying

play33:23

to reduce that postmeal blood sugar

play33:25

Spike but first Jesse heck number one

play33:27

which is move after you eat it doesn't

play33:30

matter what you do just get moving you

play33:32

can go for a walk clean your apartment

play33:35

play with a dog go to a gym do some

play33:38

Solus pushup Jess is coming up with all

play33:40

these suggestions just don't crash on

play33:43

that sofa although it might feel

play33:45

tempting after a good meal when you get

play33:47

moving you will simply not allow your

play33:49

blood sugars to spike because your

play33:51

muscles will be taking away that Sugar

play33:54

from your blood and that's why this is

play33:57

so powerful again I completely agree

play34:00

with this hack it's really effective for

play34:02

us living with diabetes as well but

play34:04

there is something that can be even more

play34:06

effective for insulin dependent

play34:08

diabetics and that is my bonus hack pre-

play34:11

bolusing let me explain what it means

play34:13

and how you can do it just look at your

play34:15

blood sugar line on your continuous

play34:17

glucose monitor and think of this line

play34:19

as a rope whenever you eat and those

play34:22

carbohydrates enter the bloodstream they

play34:24

start pulling this rope up and your

play34:26

blood sugar is rising insulin as well as

play34:29

all other hacks we talked about today

play34:32

pull that rope down the problem is that

play34:34

most of the time people inject insulin

play34:37

and start eating right away and when

play34:39

they do that the carbs typically get

play34:41

into the bloodstream much faster than

play34:43

the insulin and the blood sugar spikes

play34:45

by the time the insulin kicks in the

play34:47

blood sugar is already too high and if

play34:49

that happens to you all the time you

play34:51

might want to inject your insulin 10

play34:53

minutes before you eat or even 20

play34:55

minutes before you eat the exact timing

play34:58

really depends on what kind of insulin

play34:59

you use what kind of food you eat and

play35:03

how many of the other hacks in this

play35:05

video you are doing quite honestly the

play35:07

perfect timing might be different for

play35:09

different people you should definitely

play35:11

talk to your Healthcare professional and

play35:13

maybe even experiment a bit to find The

play35:15

Sweet Spot that's right if you take any

play35:17

medication don't go too crazy don't

play35:20

Implement all these hacks at once take

play35:22

it step by step because you don't want

play35:24

your blood sugar drop too low too fast

play35:27

now while your doctor is ultimately

play35:29

responsible for your medication for your

play35:31

treatment it's worth noting that most

play35:33

doctors don't have real life experience

play35:35

living with diabetes they don't suffer

play35:38

from this disease and that's why in the

play35:39

next segment I'm going to show you 10

play35:41

more blood sugar hacks that your doctor

play35:44

probably doesn't know I lived with

play35:46

diabetes for 35 years and these hacks

play35:49

helped me bring my average blood sugar

play35:51

from 350 all the way to 110 and my hba1c

play35:55

went from 13.3% all the way to 5.5%

play35:59

which was the result I got during my

play36:01

last hba1c test starting with blood

play36:03

sugar hack number 10 that your doctor

play36:05

probably didn't tell you about you know

play36:07

doctors are fantastic at many things but

play36:09

they're not nutritionists they might not

play36:11

fully understand how different foods

play36:13

impact not only your blood sugar but

play36:15

also your insulin sensitivity no matter

play36:18

if you live with type one type two

play36:20

pre-diabetes or any other form of

play36:22

diabetes or even if you're a completely

play36:24

healthy person we all have one thing in

play36:27

common whenever we eat carbs our blood

play36:29

sugar goes up it's completely natural

play36:31

but did you know that not all carbs are

play36:33

created the same different carbs are

play36:35

doing different things to our blood

play36:36

sugar I'm talking good carbs and bad

play36:39

carbs take raspberries and oranges for

play36:41

instance a small portion of each has

play36:43

exactly 12 G they're both healthy but

play36:45

one of these two options is better for

play36:47

your blood sugar do you know which one

play36:49

yes it's raspberries but wait so how can

play36:51

we tell which foods are good and which

play36:54

foods are bad when it comes to blood

play36:56

sugar SP spikes well we need to look at

play36:58

something called glycemic index in our

play37:00

example average rasberries have a

play37:02

glycemic index of 24 while an average

play37:05

Orange has a glycemic index or GI of 35

play37:09

foods that rank lower on the GI scale

play37:12

like the rasberries we talked about

play37:14

Spike blood sugar slower than the foods

play37:16

who rank higher on the GI scale so my

play37:19

hack number 10 is pick foods with lower

play37:21

glycemic index whenever you can now

play37:24

please don't get me wrong I'm not saying

play37:26

orange is are bad for you and you should

play37:28

never eat them again trust me there are

play37:29

much worse things you can eat than

play37:32

oranges what I am saying is that you

play37:34

might want to create a little cheat

play37:35

sheet with GIS of the foods that you eat

play37:38

most often put it on your fridge or save

play37:40

it on your phone this kind of cheat

play37:42

sheet might help you choose the better

play37:44

cars with lower GI next time you're

play37:46

about to eat a snack or go grocery

play37:48

shopping now if you like to eat foods

play37:50

with high GI like potatoes pasta or

play37:53

bread don't worry there are some

play37:55

Advanced hacks you can can do to still

play37:58

be able to eat those and not have your

play38:00

blood sugar Spike too fast I'm going to

play38:02

talk about these Advanced hacks a bit

play38:04

later so keep watching here comes

play38:06

another blood sugar hack that your

play38:07

doctor probably didn't mention to you

play38:09

this one also helps you fight against

play38:11

those nasty blood sugar spikes after you

play38:13

eat a meal but it also on top of that

play38:16

helps you fight insulin resistance if

play38:19

you keep doing this hack your body will

play38:21

become more insulin sensitive and it

play38:23

will be able to use insulin more

play38:25

effectively so you will need eat less

play38:27

insulin at the end of the day works

play38:28

literally for everyone now the food that

play38:31

you eat plays a major role in how

play38:33

insulin sensitive you will be and again

play38:35

when it comes to insulin sensitivity we

play38:38

have good foods and bad foods take an

play38:40

instant cereal versus a homemade oat

play38:42

meal made from whole grain steel cut

play38:44

oats and some fresh fruit if you ate one

play38:46

of these meals for breakfast every

play38:48

morning for a few years the instant

play38:50

cereal would probably make you more

play38:52

insulin resistant while the homemade

play38:54

oatmeal would probably make you more

play38:56

more insulin sensitive so my hack number

play38:58

nine is pick Whole Foods or foods that

play39:01

are minimally processed whenever you can

play39:03

an easy way to do it is simply buy foods

play39:06

that you can find in the store in the

play39:08

same form that you would find them in

play39:10

nature and for any packaged food read

play39:12

the ingredient list on the food label if

play39:15

there are too many ingredients including

play39:17

chemicals and any wordss you don't

play39:18

recognize that food is probably Ultra

play39:21

processed and I would stay away from it

play39:23

another powerful blood sugar hack your

play39:24

doctor probably doesn't know how to

play39:27

count carbs and how to do it right sure

play39:29

your doctor might have dropped that

play39:31

watch those carbs bump on you or even

play39:35

tell you how many carbs a day you should

play39:37

eat but did they actually teach you how

play39:39

to properly count carbs probably not and

play39:42

that's a shame because knowing exactly

play39:44

how many carbs you eat makes the blood

play39:46

sugar game so much easier especially if

play39:49

you're an insulin dependent diabetic so

play39:51

let me show you how to do it right this

play39:53

is a food label that I found on a can of

play39:55

chickpeas you can see that one serving

play39:57

of this cheick piece has 16 G of total

play40:01

carbohydrates but that's not where our

play40:03

carb counting ends one serving on this

play40:05

cheekpiece also has 5 G of fiber and

play40:08

fiber is a type of carbohydrate that

play40:11

your body can't digest so it does not

play40:13

affect your blood sugar levels and

play40:15

that's why I will go ahead and subtract

play40:17

these 5 gr of fiber from the total

play40:19

carbohydrates this will get us to 11 G

play40:22

of net carbohydrates per survey which is

play40:24

what we really care about now you see

play40:26

that the serving size noted on the food

play40:28

label is 130 G which is about half a cup

play40:32

so next thing we need to consider is are

play40:34

we really going to eat half a cup of

play40:36

this chickpea or are we maybe going to

play40:38

eat a whole cup if we're going to eat a

play40:40

whole cup we need to multiply 11 net

play40:42

carbs by two which gets us to 22 net

play40:45

carbs you see carb counting is not that

play40:47

straightforward and sometimes you need

play40:50

to do a bit of calculation now what if

play40:53

your food is not packaged and there is

play40:55

no food label what should you you do

play40:56

well there is one great tool that I

play40:58

really like to use and that's a website

play41:00

called My Fitness P this site has a

play41:02

database of countless food items and

play41:05

I'll put the link to it down below for

play41:07

you now please don't get me wrong I'm

play41:09

not saying that the only way to manage

play41:11

your blood sugars is to go low carb

play41:14

absolutely not many people are on low

play41:16

carb diet and it works great for them

play41:18

but it's definitely not the only way to

play41:20

manage your diabetes Well because there

play41:22

are many Hecks to keep your blood sugar

play41:24

low while still eating lots of carbs so

play41:27

moving on to blood sugar hack number

play41:29

seven my doctor never mentioned this one

play41:32

to me but it helps me so much to keep my

play41:34

blood sugar in the ideal range more

play41:36

often to be able to do this hack you

play41:38

need to divide your day into two time

play41:41

Windows one during which you eat and one

play41:43

during which you don't eat your fasting

play41:45

window can be 12 hours 18 hours or 24

play41:49

hours which is what I've been doing

play41:51

lately I eat my dinner at 6:00 p.m. and

play41:53

I don't eat anything until the dinner on

play41:56

on the next day again at 6:00 p.m. so

play41:58

heck number seven is time restricted

play42:00

eating AKA intermittent fasting now of

play42:03

course I don't do this every day and I'm

play42:05

not saying you absolutely need to do

play42:07

this but I want to give you three

play42:09

reasons why I am doing it and why it

play42:12

works for me number one I noticed that

play42:14

fasting in general can help improve my

play42:17

insulin sensitivity number two during

play42:19

the time when I don't eat my blood sugar

play42:22

don't Spike and so it's much easier for

play42:24

me to keep my blood sugar in the ideal

play42:27

range without any hiccups a lot more

play42:30

time and number three because I'm an

play42:31

insulin dependent type 1 diabetic I need

play42:34

to administer basil insulin every day in

play42:37

theory if my basil insulin dose is

play42:40

correct my blood sugar during that 2

play42:42

24hour fast should be pretty much

play42:44

straight line and if it's not straight

play42:45

line during those 24 hours it shows me

play42:48

that maybe I need to tweak my basil

play42:50

insulin a little bit now if you haven't

play42:52

done intermittent fasting yet and want

play42:54

to give it a try please do your own

play42:55

research research and consult a healthc

play42:57

care professional before you get started

play42:59

don't go crazy too fast just because I

play43:02

told you I do it okay now moving on to

play43:04

another blood sugar hack your doctor

play43:06

probably didn't mention to you it's the

play43:07

carbs we already talked about that

play43:10

usually steal the spotlight but there is

play43:12

another component of your meal that has

play43:14

quite an impact on your blood sugar

play43:16

levels and that's protein you can find

play43:18

protein in things like meat or legumes

play43:20

and it is an essential nutrient for

play43:22

muscle building and overall health but

play43:24

did you know that protein does raise

play43:26

blood sugar it really does and that adds

play43:29

another layer of complexity into the

play43:31

whole blood sugar control game as you

play43:33

can see in this graphic proteins don't

play43:36

raise glucose immediately they only

play43:38

really raise your blood sugar a few

play43:40

hours after you eat them but despite

play43:42

that my hack number six is add protein

play43:45

on your plate why because protein

play43:48

provides a slow release of glucose it

play43:50

will prevent those sharp spikes from

play43:53

carb heavy meals that are the most

play43:54

harmful when you add protein you will

play43:57

have a more balanced meal and a more

play43:59

balanced blood sugar now going back to

play44:01

our Chek pea food label this actually

play44:03

looks quite good because it does have 5

play44:06

g of protein per serving but be careful

play44:08

because just like with the carbs there

play44:10

are good proteins and bad proteins I

play44:13

personally prefer lean proteins so

play44:15

things like beans uh lentil uh chicken

play44:18

breast or the kind of protein we can

play44:20

find in eggs seafood and fish now having

play44:23

said all this we need to be mindful of

play44:26

of that delayed blood sugar Spike caused

play44:28

by proteins especially if you're an

play44:30

insulin dependent diabetic you might

play44:32

want to take that into account we

play44:34

already covered carbs and protein but I

play44:37

want to quickly dive into the world of

play44:39

fats fats on their own have minimal

play44:41

impact on your blood sugar but don't

play44:43

skip this part because they do play a

play44:46

crucial role in the overall blood sugar

play44:48

control game as you can see in this

play44:49

graphic fats don't immediately convert

play44:51

into glucose and don't Spike blood sugar

play44:54

like carbs do they're providing a very

play44:56

steady and slow release of energy this

play44:58

stability can be a GameChanger in

play45:00

maintaining consistent blood sugar

play45:03

levels fats play the role of traffic

play45:05

cops in our digestive system picture

play45:07

this you've got a mix of carbs proteins

play45:09

and fats on your plate fats are the one

play45:11

who step in and say hey carbs hold on

play45:14

you're moving too fast and they slow

play45:16

down that blood sugar Spike so blood

play45:18

sugar hack number five your doctor

play45:20

probably doesn't know is that adding a

play45:22

moderate amount of healthy fats on your

play45:24

plate can help a achieve a more stable

play45:27

blood sugar the kinds of fats I consume

play45:29

most often are of course the minimally

play45:31

processed ones things like avocado nuts

play45:35

salmon Greek yogurt things like that or

play45:38

extra virgin olive oil of course but I

play45:39

try to keep the healthy fats in

play45:41

moderation and not overdo it the reason

play45:43

why is that I noticed if I eat too much

play45:46

fats then my insulin sensitivity is not

play45:49

that good and when I eat the meal That's

play45:51

Heavy in carbs and heavy in fats at the

play45:54

same time and the prime example of this

play45:56

is pizza my blood sugar will keep Rising

play45:58

even a few hours after I eat it and it

play46:01

will not go down for a very long time

play46:03

and this is pretty much impossible to

play46:04

handle for any kind of type 2 or

play46:06

pre-diabetic body and very challenging

play46:09

for me as an insulin dependent diabetic

play46:12

because although I can inject myself

play46:14

with insulin externally it's very

play46:17

difficult to get the timing right I also

play46:19

try to stay away from any kind of

play46:21

heavily processed trans fats including

play46:23

in many fried foods and I also don't

play46:26

like too many deli meats and cheeses

play46:28

which have a lot of saturated fat and

play46:30

again I don't like that negative impact

play46:32

of these items on my insulin sensitivity

play46:35

moving on to another blood sugar hack

play46:37

your doctor probably doesn't know and we

play46:39

need to bring another component of your

play46:40

meal into conversation fiber fiber just

play46:43

like fat has minimal effect on your

play46:45

blood sugar levels on its own but it

play46:47

does play a crucial role in the overall

play46:49

blood sugar control game the reason why

play46:51

is not only that fiber is the kind of

play46:53

carbohydrate that your body can't digest

play46:56

so it doesn't Spike blood sugar but

play46:58

foods rich in soluble fiber make you

play47:00

feel full plus they will act as another

play47:03

cup slowing the traffic in your

play47:04

digestive system and slowing down that

play47:07

blood sugar Spike from the other carbs

play47:09

so hack number four is add more fiber to

play47:12

your meals now going back to our