Health Hotline Magazine | March 2024

A healthy diet goes hand-in-hand with regular physical movement for maintaining healthy blood sugar and a healthy weight. Regular movement increases insulin sensitivity and helps the cells effectively use glucose. And it doesn’t have to be strenuous, or long: A study published in 2022 found that walking at a “light inten sity” for as little as two to five minutes throughout the day blunted the rise in glucose and lead to more stable in sulin levels. The researchers looked at the results of seven studies comparing the impact of sitting, standing, and walking on the body’s blood sugar and insulin levels. The best results were found in those who walked for at least five minutes intermittently through out the day, for a total of about 30 minutes. Surprisingly, even taking standing breaks throughout the day had a positive effect on blood sugar, though not as significantly as walking. WALK YOUR WAY TO HEALTHY BLOOD SUGAR BALANCE

metabolism by increasing GLP-1 blood levels, and suppress appetite. Studies have used 10-20 grams of MCTs before meals. When first starting MCT oil, start slowly, working your way up to the full serving. L-glutamine. The amino acid L-glutamine has also been found to increase GLP-1, as well as improve the first phase insulin response. The body releases insulin in two phases after eating—the first phase is a brief spike that lasts about 10 minutes, but is critically important in preventing major glucose spikes; a reduced first phase insulin response is a sign of poor glucose metabolism, phase insulin response, preventing major spikes in blood sugar after eating. In another study, 30 grams of L-glutamine had a positive effect on blood glucose metabolism in “lean, obese, and type-2 diabetic subjects,” in part by increasing GLP-1 levels. Note: From studies, it appears that glutamine taken just before or with a meal isthe most effective way to support the first phaseinsulin response. Alpha-lipoic acid. One of this antioxidant’s important roles in the body is to support insulin function and research has shown that supplementation significantly decreases fasting glucose, insulin, and insulin resistance in a dose-dependent manner, that is, higher doses led to more significant decreases (daily doses ranged from 300 to 1,200 mg). Berberine. Research has shown that the plant extract berber ine lowers post-prandial glucose as well as fasting glucose and insulin levels. It also improves insulin resistance, enhances the production of GLP-1, and stimulates the burning of glucose for energy. It is one of few natural compounds that activates an enzyme in our cells called adenosine monophosphate-activated protein kinase (AMPK). AMPK is sometimes referred to as a metabolic “master switch” and regulates how energy is pro duced and used in the body; activation of the enzyme increases glucose uptake and fat burning for energy. Most studies have used between 1,000 and 1,500mg in divided doses daily; the biggest benefits are seen when berberine is taken 15 to 20 minutes before eating. and some believe it’s one of the first steps to developing type-2 diabetes. One study using 25 grams of L-glutamine in type-2 diabetics found that the amino acid restored the first

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