2. Movement as Medicine: The Best Types of Exercise
Exercise makes your cells more sensitive to insulin.
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Post-Meal Walks: A 10-15 minute walk within 30-90 minutes after eating is incredibly effective at lowering the post-meal glucose spike. This is one of the simplest and most powerful tools.
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Strength/Resistance Training: Muscle is your largest glucose sink. Building muscle improves your body’s ability to clear sugar from the blood. Aim for 2-3 sessions per week.
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High-Intensity Interval Training (HIIT): Short bursts of intense activity followed by rest have been shown to significantly improve insulin sensitivity. Example: 30 seconds of fast sprints or cycling, 60 seconds rest, repeat 5-10 times.
3. Stress & Sleep: The Hidden Levers
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Chronic Stress: Elevates cortisol, which tells your liver to release glucose. Practice mindfulness, deep breathing (4-7-8 technique), yoga, or spending time in nature.
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Poor Sleep: Even one night of bad sleep can induce temporary insulin resistance. Prioritize 7-9 hours of quality sleep per night. Maintain a cool, dark room and a consistent schedule.
4. Specific Foods & Supplements with Evidence
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Fenugreek Seeds: Soak 1-2 tablespoons overnight, drink the water and eat seeds in the morning. Shown to lower fasting glucose.
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Berberine: A compound from several plants, often called « nature’s metformin. » Strong evidence for lowering blood sugar, but must be discussed with a doctor due to potential interactions.
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Magnesium: A deficiency is linked to insulin resistance. Eat magnesium-rich foods (pumpkin seeds, spinach, almonds, black beans). A supplement may be considered after testing.
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Chromium Picolinate: May improve the action of insulin. Found in broccoli, barley, and green beans. Supplementation benefit is most clear in deficient individuals.
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