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Blood Sugar workshop

Blood Sugar workshop. Understanding Blood Sugar & It ’ s Effects On Weight Loss, Energy and Health. The facts . Nearly all overweight Americans (70% of the population) already have “ pre-diabetes ” and significant risks of disease and death. The worst thing is they don ’ t even know it!.

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Blood Sugar workshop

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  1. Blood Sugar workshop Understanding Blood Sugar & It’s Effects On Weight Loss, Energy and Health

  2. The facts • Nearly all overweight Americans (70% of the population) already have “pre-diabetes” and significant risks of disease and death. • The worst thing is they don’t even know it!

  3. The facts • Direct health care cost in the U.S. over the next decade due to diabetes and pre-diabetes will be 3.4 trillion or 1 in every 10 health care dollars. • 1/3 of all diabetics have documented heart disease. 4 times more likely to die from heart disease. • Link between obesity and cancer is well documented and driven by insulin resistance. • 75% of diabetics have high blood • pressure.

  4. Know your numbers • Under 100 mg/dL is considered normal • 101-126 mg/dL is considered “pre-diabetic” • Over 126 mg/dL is considered “diabetic” • Ideally you want you blood sugar between 80-90 mg/dL • Work with your health care provider to get insulin and A1C checked • If anything comes back out of range a 2 hour glucose tolerance test is a way to assess your risk • Purchase a glucometer and check blood sugar upon waking, before lunch, before dinner, and before bed

  5. Kaiser study • Each point about a fasted glucose of 84 mg/dL increases your risk for developing Type 2 diabetes by 6% in the next 9 years

  6. Even if you exercise and eat “healthy”, you can still have blood sugar issues. • Insulin resistance is chronically elevated blood sugar and therefore chronically elevated insulin • Hypoglycemia is low blood sugar or blood sugar fluctuations. Sometimes it’s too low, sometimes too high.

  7. Insulin Resistance • Adequate glucose can’t enter cells because chronically elevated insulin levels create dysfunctional insulin receptor sites • Symptoms include: fatigue after meals, craving for sweets that don’t go away after sweets are eaten, increase thirst, and increased urination. • Insulin resistant patterns include: • Fasted glucose about 100 mg/dL • Triglycerides greater than 100 mg/dL • HDL lower than 55 mg/dL • LDL greater than 120 mg/dL

  8. Hypoglycemia • Surges of insulin rather than chronically elevated levels. • The body should respond to low blood sugar by producing cortisol to increase blood sugar • If a person has low adrenal function the body has to rely on adrenaline to elevate blood sugar between meals which can contribute to shakiness and lightheadedness. • Symptoms: lightheadedness, irritability, shakiness and fatigue between meals, which often goes away after food is eaten.

  9. Insulin • Promotes the synthesis of protein and storage of fat. • Spikes before blood sugar • Needed to live but as with any hormone insulin should be balanced

  10. The Stress Response • Sympathetic Nervous System • “Flight or Fight” • Pupil dilation • Increased heart rate • Increased blood flow to the muscle • Shuts down digestion • Increases blood sugar

  11. Cortisol and blood sugar

  12. Leptin • The forgotten hormone • Leptin High • Healthy metabolism, appetite at bay • Leptin Low • Metabolism slows down, appetite stimulated • Leptin Resistance • Causes include: caloric restriction, insulin issues & blood sugar surges, stress, overeating, increased triglycerides, fructose, and wheat

  13. Effects of Exercise on blood sugar • Most of the time it lowers glucose levels. • During exercise muscles obtain energy from glucose stored in the muscles called glycogen. • After exercise glycogen stores in the muscles and liver must be replaced decreasing glucose levels. • Increasing muscle mass will increase your glycogen stores.

  14. Nutrition and blood sugar • Glycemic index • Balance meals with protein, fat • Fiber • Food that raise blood sugar • Wheat, corn, white potato, white rice, and refined sugar • Base carbohydrate need on activity level

  15. Carbohydrates • Choose SLOW Carbs, not LOW carbs • Green Carbs: Eat Freely • Make up 50% of your meals, low GI vegetables • Yellow Carbs: Eat in Moderation • Whole grains • Legumes • Dark berries • Stone fruit • Apples and Pears • Fiber • Red Carbs: Eat LIMITED Amounts • Starchy, high glycemic cooked vegetables • High-Sugar Fruits

  16. Carbohydrates • Forbidden Carbs: Avoid COMPLETELY • Processed carbs • Gluten-containing whole grains (wheat, barley, rye) • Dried fruit

  17. supplements • Krill oil • Envia • VanChroZin • Liquid Vitamin D3 • B-complex • Resvante • Alpha lipoic acid • Cinnamon • Chromium

  18. Resources • Fat Chance beating the odds Against Sugar, Processed Food, Obesity, and Disease • By Robert H. Lustig, M.D. • The Blood Sugar Solution • By Dr. Mark Hyman • Why We Get Fat and What to Do About It • By Gary Taubes

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