How to walk down your blood glucose
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Күн бұрынWalking isn't just good for smelling the roses after all! Subscribe to Nourishable at / nourishable
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00:00 Intro
00:27 Background
00:55 Experimental Design
01:45 Control day
03:11 Physiology of carb metabolism
03:57 Immediate 30min post-meal walk
05:25 Wait then 30min post-meal walk
06:27 Wait then 15min post-meal walk
07:28 Pre-meal 30min walk
08:11 Sedentary time and glucose metabolism
08:42 Walk/wait cycles
09:30 All the data together!
10:17 Data discussion
10:52 How to apply the results
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Hosting, Research, Writing & Post-Production by Lara Hyde, PhD / @nourishable
Music & Video Production by Robbie Hyde
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Opening Motion Graphics by Jay Purugganan www.c9studio.com/WP/
The information in this video is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained on or available through this video is for general information purposes only.
Script with in-text citations: bit.ly/3XayXDO
References
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/20424...
cronometer.com/
www.levelshealth.com/blog/wha...
openstax.org/books/anatomy-an...
pubmed.ncbi.nlm.nih.gov/31175...
pubmed.ncbi.nlm.nih.gov/33561...
pubmed.ncbi.nlm.nih.gov/32568...
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/31794...
pubmed.ncbi.nlm.nih.gov/21224...
pubmed.ncbi.nlm.nih.gov/18252...
pubmed.ncbi.nlm.nih.gov/23803...
pubmed.ncbi.nlm.nih.gov/35147...
pubmed.ncbi.nlm.nih.gov/24704...
pubmed.ncbi.nlm.nih.gov/22374...
pubmed.ncbi.nlm.nih.gov/26628...
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Additional Footage: Storyblocks storyblocks.com/
@thenewmostamazing6652 Жыл бұрын
This is a high quality channel
@caddytrader 7 ай бұрын
I realized this after I got the cgm also. 5 to 10 mins after dinner I'm out the door. I have a 1 mile loop that I travel. start off slow , then jog , run , sprint to the end. my sugar drops the most if I get my heart rate to 165( if I don't see that number, I push until I see it and hold it for about 1 min.) I also noticed if you're doing it right- you burp. ( maybe as the food is being digested )
@diegoplanes7183 Жыл бұрын
That life hack is nuts when you think about it. A life changer
@renemrt 8 ай бұрын
Could you please make an experiment about drinking only coffee as first thing in the morning and see if this affecting you glucose and insulin levels.
@newyorkguy158 Жыл бұрын
Thanks for doing these experiments. They are valuable. More are needed. I have been thinking about eating oats for breakfast, something I have never done, and I am a lot older than you. But I can't get myself to do it, because I believe that grains will spike your blood sugar. Many people, including many doctors eat oats for breakfast and believe that it is healthy to do so. They think that the glucose will be absorbed slowly into the blood, because of the fiber. I think this is a superstitious belief. Dr. Eran Siegel is a computational biologist with the Weizmann Institute. He gave a TED talk on youtube about a study he did, in which he tested the blood sugar responses of 1000 people to everything they ate for 30 days. One interesting result was that eating brown rice spiked blood sugar more than ice cream. A lot of vegan doctors recommend that people eat a lot of grains, bread, pasta and potatoes. I have come to believe that that is very unhealthy. Dr. Segal recommended that people test their blood sugar responses to what they eat with a glucometer. An MD on youtube, Ford Brewer, recommends that people "eat to the glucometer." I don't have a standard breakfast but usually eat one or two free-range hardboiled eggs with a little 2% cottage cheese. If I have leftover vegetables from the night before and I am very hungry, I might eat that too. I think it would be instructive for you to try a high protein, low carb breakfast like this and see what it does to your blood sugar. Maybe an even smaller spike. Thanks again.
@kenfreeman8888 10 ай бұрын
I watched the full video a couple weeks ago. It's good.
@earlocampo Ай бұрын
Probably one of the best things about this video is the fact the measurements were in metric (mg/dcl.)
@josa720 Жыл бұрын
A real scientist doing real science. And making it enjoyable too. Bravo!
@patrickwalsh8933 6 ай бұрын
This is incredible work. Thorough, well explained, thoughtful of many contingencies.
@drunkpekka4284 5 күн бұрын
What an incredible channel. Thank you so much.
@wis9 Жыл бұрын
amazing amazing amazing, bravo. you earned a sub.
@HansPetterOsvold 10 ай бұрын
great video👍 thanks for making it, very useful 😊
@Chckhmmr Жыл бұрын
Great job. Very informative and not boring at all.
@ourclarioncall 5 ай бұрын
I think you could make a very popular KZfaq channel doing these type of experiments alone All different meal types with different macros and different timings etc
@anjanak7437 10 ай бұрын
Awesome! I now know what to do..
@ckeong9012 Жыл бұрын
awesome & impressive experiment. Thanks
@ARTCNKwan-gj8jh 4 ай бұрын
I usually walk for one and half hour after dinner. I guess I must have been pre diabetic as I had a serious fatty liver, coupled with above average blood pressure. Following a change in diet as well as working out I cut my weight by 21 percent with the BMI falling to 19. Fatty liver was gone. Blood pressure fell to 110/70. Feeling more energetic and younger. My practice is walking with accelerating speed while listening to KZfaq or radio...an hour the least or one an half hours...Try it out..Don't stick to your sofa!😊
@lizzie1897 Жыл бұрын
Excellent thank you
@jyotirishirishi7591 Жыл бұрын
Excellent ❤❤
@KashifExplains 9 ай бұрын
You are an Exceptional Dr. ❤
@Michael-go4vx Ай бұрын
Such good test, thank you!
@user-tf7ub7qg8n Жыл бұрын
Thank you so much. Your chanel is wonderful. Thank you for giving so much useful information about blood sugar, diabets and healthy food.
@videogazer801 4 ай бұрын
I just found your channel and this is another good video. I’ll keep searching for more of these from your channel to block the like tab
@patrickwalsh8933 6 ай бұрын
Love this. Thorough. If possible please explore Berberine, Cinnamon, and Moringa. Also seems like Psyllium Husk drink and or Chia seed drink before a meal maybe consistent in blunting spike. Ty for this awesome work
@sharonloomis5264 Жыл бұрын
I use to walk one hour after eating. Except for summer. Then one hour before. Older now (75). Just starting back.
@roderickbaraoladera1658 9 ай бұрын
Great video..beautiful content creator too.😊😊😊😊
@ulfbauma 7 ай бұрын
Thank you so much for your experiment and the related information! You answered exactly my question, if bloodsugar-spikes after a carbs-containing meal could be avoided by exercise. And if if would be more effective to exercise before or after such a meal. Great advice!
@gregsage1605 5 ай бұрын
Well done. I would love to see the same modeling done on a mass scale.
@artscience9981 8 ай бұрын
Great video! I wonder if you might have a chance to do some crowd sourced science. You could publish a meal and an experiment, then ask your readers to do the same thing, and submit their data to a website, this would give you a broader database.
@RacerX1971 5 ай бұрын
Now try walking and biking after 15 min of eating. This works for me
@earlocampo Ай бұрын
Your doggie is so cute
@mackenmd 8 ай бұрын
I don't know what I'm most impressed with: your testing methodology or your impeccable presentation skills. A+ grade for both! This material is immediately applicable to me as I plan on doing a 30 minute walk tomorrow morning after my oatmeal. Thank you so very much. I think a CGM may be in my future.
@lrowe70 Жыл бұрын
Do you prefer levels or nutrisense?
@joshuapetersen4960 2 ай бұрын
Thanks for this, it is very informative. Can you explain in a simple way to me how elevated blood sugar can cause weight gain? Is it more about the blood sugar spike than calories? Also what about taking apple cider vinegar before your meal then the 30 minute walk fifteen minutes after your meal? Any thoughts on that as well?
@billionaireinvestor 11 ай бұрын
👍
@jesselawrence6773 4 ай бұрын
Is it ok to walk in the afternoon?
@adamgraham5977 9 ай бұрын
I thought the fiber would blunt the effect of insulin spike.
@PraveenSrJ01 10 ай бұрын
Clear winner for- wait then do a 30 minute post meal 🍽️ walk
@mabaza64 2 ай бұрын
Can I workout at the gym after eating? I am type 2 diabetic and I primarily do resistance workouts. Can I use this workout as an alternative to the recommend 30 minutes walking after meal?
@lanehartwell Жыл бұрын
Thanks for this experiment. How long does it take you to eat, from start to finish? Would there be a difference if it took 10 minutes to eat vs 30 minutes to eat? I’m a slow eater.
@Nourishable Жыл бұрын
Good question - in the experiment I ate my whole breakfast in 15min, but I'm also a slow eater and felt like I was speed eating! I think the most relevant timing is to start movement about 30min after starting to eat - so if your meal takes 30min to eat then aim to start moving as soon as you finish.
@Wesenskern 9 ай бұрын
Slow eater here, too. Fantastic question and info, thanks so much!!
@rellimarual 9 ай бұрын
I’ve been trying this and am experiencing abdominal discomfort. I think it’s too soon
@wandajoycewyatt9395 5 ай бұрын
Love the science of it all. I can tell a difference walking 30 minutes after my first bite of food
@ourclarioncall 5 ай бұрын
@@rellimarualmaybe eat less, or wait a big longer before walking , or walk slower Maybe doing a bit of walking before breakfast might help too Dunno, worth experimenting
@balla2828 9 ай бұрын
At the 9:36 mark. The “wait then 30min postmeal walk” test seems to depict an anomaly. It doesn’t make sense because your postmeal waiting time is the same after each meal. So why is it that the spike is so much less on this specific one? Seriously should look into this because it truly is not making sense to me. Could you please explain?
@PraveenSrJ01 10 ай бұрын
I’m walking 🚶♀️ while watching this video.
@worldtravels8627 7 ай бұрын
Just wondering if your final measurements chart is just mismarked - or if I am missing something. You said the clear winner was the gold line - wait 15 minutes then walk. But the chart show the gold line as wait 30 minutes then walk. Is it just mismarked?
@StarSnow1101 2 ай бұрын
Listen to the beginning again. She read a publish medical article saying to walk 20 minutes before the spike.
@kaweka260 6 ай бұрын
Eat some healthy fats with it. I added organic sugar free peanut butter and egg whites. The spike was not as crazy compared to just thr oatmeal with the protein scoop. Or have some whole eggs with it.
@ourclarioncall 5 ай бұрын
Aswell as this …..Eating carbs later of last in meals is supposed to be effective Eat something like a salad with little calories /carbs, then wait ten minutes and then eat your main breakfast/meal
@Omeostatica Жыл бұрын
What was your blood glucose in pre-meal and 30 min walked? I suppose that you should wait a bit before eat.
@breathnstop Ай бұрын
You had a dip because your breakfast wasnt in your bloodstream yet. What happened to exercise after a rest after eating? I think thats safer.
@brant7399 Жыл бұрын
😍 🅿🆁🅾🅼🅾🆂🅼
@balla2828 9 ай бұрын
QUESTION: Isn’t insulin already supposed to be doing this job of moving glucose to your muscles? How do you know that it isn’t the insulin working here instead of the exercise? Is there no insulin response occurring from eating your bowl of breakfast in this video?
@ulfbauma 7 ай бұрын
Thank you so much for your experiment and the related information! You answered exactly my question, if bloodsugar-spikes after a carbs-containing meal could be avoided by exercise. And if if would be more effective to exercise before or after such a meal. Great advice!