Blood sugar is a crucial aspect of nutrition, affecting inflammation, aging, and the risk of type 2 diabetes.
Exercise has a profound effect on blood sugar response and can help maintain better control for a healthier life.
Dr. Javier Gonzalez and Sarah Berry discuss the impact of exercise on blood sugar, emphasizing the importance of maintaining blood sugar within a tight range for health.
Blood sugar control changes over lifespan, with insulin sensitivity decreasing in adolescence and menopause, and with men having worse blood sugar response to a standard meal compared to females.
Jonathan Wolff has poor blood sugar control and is interested in how exercise affects blood sugar levels.
Javier Gonzalez explains that exercise affects blood sugar in three main phases: during exercise, immediately after exercise, and after months of training.
During exercise, muscles use more energy and take up sugar from the blood, which helps to lower blood sugar levels. Even light intensity exercise, like fidgeting, can lower blood sugar levels by 30% after a meal.
Sarah Berry eats during Zoom meetings and feels guilty about it, but Javier Gonzalez explains that fidgeting can help lower blood glucose levels.
Jonathan Wolff wonders if his constant hunger is related to not fidgeting enough, and Sarah Berry asks if fidgeting can have the same effect as going for a walk in lowering blood glucose levels.
Javier Gonzalez explains that walking has a larger effect on lowering blood glucose levels compared to fidgeting, as it recruits more muscle groups. He mentions that just two minutes of walking every 20 minutes throughout the day can lower blood sugar levels by about 50%.
Javier Gonzalez explains the different effects of exercise on blood sugar levels based on intensity and duration. High-intensity exercise triggers adrenaline response and uses up muscle carbohydrate stores, impacting blood sugar levels after exercise.
Regular exercise can lead to long-term beneficial changes in metabolism, improving blood sugar control. Doing exercise regularly in a fasted state or just before having breakfast can have even greater benefits.
Javier emphasizes the importance of finding an exercise routine that one enjoys and can do regularly. Low-intensity activities like walking, fidgeting, and household chores can have a profound impact on blood sugar levels. Higher intensity activities can bring about longer-lasting adaptations for better blood sugar control.
Javier discusses ongoing research on how the timing of exercise in relation to food may impact metabolic health, with potential differences between men and women.
Exercise not only affects blood sugar levels but also has an impact on blood fats. It can lower both blood sugar and blood fat levels after a meal, with a larger effect in those who show the biggest blood fat response under normal conditions.
Javier's three tips for managing blood sugar and blood fat using exercise: do something every day, try low-intensity exercise after a meal, and aim for higher-intensity exercise for longer-lasting adaptations.
Jonathan Wolff expressed gratitude to Javier for returning to the podcast and expressed interest in having him back for future discussions.
Jonathan Wolff thanks Javier and Sarah for joining him on ZOE Science and Nutrition. He promotes ZOE's personalized nutrition program, which includes an app, access to nutrition coaches, and at-home blood sugar and blood fat measurements. Listeners are encouraged to visit joinzoe.com/podcast for a discount and to subscribe and leave a review. Questions can be sent in on Instagram or Facebook for potential inclusion in a future episode. The podcast is produced by Fascinate Productions with support from individuals at ZOE.