Lowering your blood sugar levels — especially if you are a high risk — can be crucially important to add years onto your life.
Insulin resistance can be deadly — not just for lifters looking to make the most of their training routine, but for the general population to ensure good health.
Many Covid-related complications have arisen among diabetics; but those suffering from one degree of insulin resistance or another are at a greater risk to succumbing from disease or infection.
And this is why it is important to ensure that your blood sugar levels remain within the normal range.
3 Simple Tricks to Lower Your Blood Sugar Levels
You don’t need to break the bank or visit your doctor to keep your blood sugar levels under control.
There is plenty of actionable advice that can be implemented into your daily routine.
By changing a few things around and ingraining positive habits, you can also keep your blood sugar under control.
1. Eat Protein Before Carbohydrates
Very simple to do, but difficult to remember at times.
But eating protein before carbohydrates can go a long way to improving your blood sugar levels, most importantly, keeping insulin spikes under control.
While we would recommend some form of fasting to those with concerns about their blood sugar levels, as well as consuming low Glycemic Index carbohydrates, changing the order in which you consume your meals, can have a significant impact.
Instead of resorting to alternative diet models such as keto or carnivore, you can control your blood sugar levels while enjoying carbohydrates by eating carbs last.
Medical News Today reported on a study that found:
“The researchers first took the patients’ glucose levels in the morning, 12 hours after they last ate. On the first day of the study, the participants were told to consume the carbohydrates in their meal (ciabatta bread and orange juice) first, and to follow this 15 minutes later by the protein, vegetables and fat in the meal. The participants’ glucose levels were checked 30, 60 and 120 minutes after eating.
“The experiment was then repeated 1 week later, except this time the food order was reversed – the protein, vegetables and fat were eaten first, with the carbohydrates consumed 15 minutes later.
“When the vegetables and protein were eaten before the carbohydrates, the researchers found that glucose levels were 29%, 37% and 17% lower at the 30, 60 and 120-minute checks, compared with when carbohydrates were consumed first. Also, insulin was found to be significantly lower when the participants ate vegetables and protein first.“
2. Walk For 10-15 Minutes After Every Meal
A walk after meals can help lower blood sugar, and, in turn, improve insulin sensitivity — which will go a long way in altering a poor body composition.
The last meal of the day is responsible for the greatest spike in insulin levels and a short family walk is all it takes to mitigate this spike.
Check out our article on how to reverse being skinny fat.
In a study conducted on senior citizens, three 15-minute walks were all it took to lower blood sugar levels on those prone to diabetes [R].
In fact, three 15-minute walks after meals were significantly more effective than one 45-minute walk at lowering blood sugar levels.
The 2013 study published in the American Diabetes Association found that: “Short, intermittent bouts of postmeal walking appear to be an effective way to control postprandial hyperglycemia in older people.”
“These findings are good news for people in their 70s and 80s who may feel more capable of engaging in intermittent physical activity on a daily basis,” said a researcher.
Another study from 2016 found that three 10-minute walks were more effective at lowering blood sugar levels than one 30 minute walk [R].
Researchers believe that a walk after a meal can help diabetics reduce the number of medications required to address their condition.
3. Try Our Magic Fat Loss Potion Containing Apple Cider Vinegar and Cinnamon
Our homemade fat burner contains ingredients known to significantly lower blood sugar levels such as apple cider vinegar and cinnamon.
The Homemade Fat Burner
It’s a very simple and hydrating drink you can keep beside you when you work, workout, or with whatever else you could be doing.
You won’t have to spend as much as most of the ingredients found in commercial fat burners can be bought at most supermarkets — and for a fraction of the cost!
I recommend sipping this drinkable fat burner in the morning or early afternoon at the latest as it might interfere with your sleep regimen.
The Homemade Fat Burner’s Recipe
- Boil 250ml of water and pour it into a cup
- Add 2 bags of green tea, let them brew for 30-60 mins — not a typo
- Add chopped ginger (to taste)
- Add a teaspoon of powdered cinnamon
- Grab a 2liter bottle of wattle
- Fill it with 1.5liters of cold water
- Add juice squeezed from one whole lemon
- Add 2 tablespoons of apple cider vinegar
- Pour the concoction into the water bottle
You can add powdered cayenne peppers or any health-related/vitamin powders if you’re feeling adventurous and wanting to give your fat burner an extra pop.
While the thermogenic effect of the green tea may marginally contribute towards fat loss, unless you have the caffeine tolerance of an overworked French philosophy professor, this drink will leave you wired. Being wired will give you the energy to do more stuff, and, in turn, burn more calories.
The whole point of a legal fat burner — and one that you can make at home — is to increase your caloric deficit.
And how do you do that?
By consuming fewer calories and burning more calories.
In other words: eating less and doing more.
And this is where this fat burner comes in.
You don’t need to listen to a fitness grifter harp on endlessly about the perks of their $50 bottle of formula that might help you lose an extra pound in half a year.
This homemade fat burner can help suppress your appetite, give you energy for more activities, and improve your endocrinological and cardiovascular health in the process.
It can also help you with halitosis, too.
The Individual Ingredients
Green tea is loaded with properties that can help boost your metabolism and body’s fat oxidation. Green tea contains L-Theanine which is has natural anti-anxiety properties helping negate the jitteriness experienced by those who are caffeine sensitive.
Other health benefits range from improved heart health, to cancer risk mitigation, and even combating halitosis!
Like green tea, ginger is another superfood that is often overlooked by many. Ginger, apart from being a potent natural anti-nausea remedy, can lower blood sugar and LDL cholesterol.
If you like to train hard, ginger can also help reduce inflammation and soreness brought about by lifting heavy or competitive sports. Ginger has also been known to increase natural testosterone levels in men.
Our favorite desert spice boasts remarkable health benefits, most notably improving insulin sensitivity and glycemic control — especially during temporary periods of insulin resistance when fasting, i.e. sleeping.
Add one to three teaspoons of cinnamon powder a day into your diet for best results. And like green tea and ginger, cinnamon can help prevent the brain from aging prematurely, staving off diseases such as Alzheimer’s.
Apple Cider Vinegar
This old remedy was used for thousands of years before reentering public consciousness. Apple cider vinegar is one of the best, cheapest, and easily available supplements you could ever take.
It’s post-meal blood sugar lowering abilities can lower blood sugar levels and markedly improve insulin sensitivity — almost on a par with drugs designed to battle Type 2 diabetes.
Apart from its traditionally high levels of vitamin C, lemons are a great source of hydration, can improve skin quality, and, just like green tea, can also help clear up bad breath.
What you didn’t know is that lemons can help improve insulin sensitivity. Anecdotally, lemons can also mitigate the total fat gain from overeating.
While its thermogenic effect can help burn a negligible amount of calories while consuming the pepper itself, Cayennes contain a triglyceride oil known as “capsaicin” which can aid in decreasing hunger.
Cayenne’s hunger lowering effect is best enjoyed if it is consumed in liquid form — like in this wonderful fat burner potion.
A combination of all of the above tips can do wonders for improving your overall health. For more diet tips, check our our article on 5 quick additions you can make to your diet to improve your health markers.
Don’t hesitate to email us at [email protected] for personalized coaching and a client questionnaire if you’d like DEDICATED tailor-made personal training on strength training, building muscle, losing fat, developing athleticism, and more — all to your liking, lifestyle, habits, and taste!
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