7 Scientifically Proven Ways to lower your blood glucose level

“Each Day provides its own gifts.”- Marcus Aurelius

Hello Zuncia Family,

Today’s Question: Are you healthy or are you fit?

Healthy body is better than fit body. Go for metabolic healthy body.

Today’s post is extension of last post about metabolic health.

Metabolic syndrome is a significant concern affecting over 2 billion individuals worldwide, roughly a quarter of the global population¹. This condition poses serious risks, including the heightened likelihood of developing heart disease, type 2 diabetes, and cancer.

Let’s first understand metabolism.

Metabolism, derived from the Greek word "metabole," meaning change, refers to the collective workings of numerous interconnected biochemical and cellular reactions that sustain life and ensure our well-being.

In a groundbreaking study led by Harman Pontzer, a professor of evolutionary anthropology at Duke University, 81 researchers from 47 institutions across 19 countries came together. Their study, involving 6,421 individuals from 29 countries, ranging from 8 days to 95 years old, stands as the most extensive exploration of human metabolism to date.

What they found is fascinating: irrespective of age or life stage, humans share the same four phases of metabolism. These phases occur consistently throughout our lives, from birth and childhood through adulthood to old age.

Phase 1: The first phase starts when you're born and continues until you turn 1 year old. When a baby is in the womb, its metabolism is similar to the mother's. This continues after birth, and during the first year, the baby's metabolism rises as they grow into a toddler. Their metabolism speeds up and reaches a peak that's 50% higher than that of a full-grown adult, adjusted for their smaller size.

Phase 2: From age 1 to age 20, the second phase unfolds. During this time, metabolism gradually decreases from the high levels experienced earlier, from childhood through adolescence, and eventually stabilizes in adulthood. It's surprising that despite the immense growth and increased activity during puberty and teenage years, metabolism doesn't increase. Even with their high-calorie diets, their metabolism actually reduces as they physically grow.

Phase 3: This is the phase of adult metabolism, lasting from age 20 to 60. It remains constant throughout our working years. Intriguingly, it doesn't change during or after pregnancy, nor does it decrease after menopause. Additionally, there's no distinction in metabolism between men and women during this phase.

Phase 4: After age 60, human metabolism starts to decline, but at a very gradual pace of 0.7% per year. It's important to note that this study includes individuals up to 95 years old. Even at that age, their metabolism is still quite active, running at 74% of the level it was at during Phase 3 (the adult phase from ages 20 to 60).

How does your metabolism engage with your body fat?

Think of the link as fuel—the biochemical energy sourced from the food you consume. Your fat, also known as adipose tissue, acts as the storage unit for this fuel. When needed, your metabolism taps into this reservoir of energy in the fat tissue to power the functions of your body. It's much like a vehicle: a high-quality engine ensures better performance and longevity, just as high-quality fuel sustains it. Conversely, poor-quality fuel can deteriorate your metabolism over time and harm your overall health.

The crux lies in this: it's not a sluggish metabolism that triggers body fat accumulation; rather, it's the presence of excess body fat that slows down your metabolism. When there's an abundance of body fat, it disrupts the typical metabolic processes.

This disruption wreaks havoc on your metabolism and health, and it's termed "metabolic syndrome." This syndrome significantly reduces the body's responsiveness to insulin, a crucial hormone. Consequently, your cells struggle to absorb blood glucose efficiently, leading to elevated blood sugar levels and increased blood pressure.

Over time, this imbalance progresses into insulin resistance and, eventually, type 2 diabetes. In this condition, cells become increasingly unresponsive to insulin, resulting in persistently high blood glucose levels. This, in turn, can cause severe damage to your heart, blood vessels, eyes, kidneys, and nerves, posing a serious threat to your overall well-being.

Metabolic syndrome disrupts numerous functions within your metabolism. Excessive fat triggers chronic inflammation, disturbing the normal operations of your body's five health defenses and contributing to various diseases like cardiovascular issues, dementia, Alzheimer’s, and even certain cancers.

Inflammation takes a toll on the delicate lining of your blood vessels, causing damage to their usually smooth surfaces. This damage hinders vessel relaxation, leading to elevated blood pressure. Additionally, the impaired lining becomes prone to accumulating plaque, narrowing blood vessels and restricting blood flow to vital organs, including the heart. The increased blood pressure strains the heart and places extra demands on the lungs and liver. Consequently, your metabolism must redirect energy from normal bodily functions to compensate for the damage caused by excess body fat.

If you're experiencing any of these symptoms, it's important to note that your metabolism isn't irreversibly damaged. You have the potential to reverse metabolic syndrome and restore a healthy metabolism.

Here are 7 methods approved by numerous individuals to maintain steady blood glucose levels:

• Optimize your circadian rhythm aka your body’s internal clock. Go out during sunrise, sunset and 15-20 minutes during daytime. 

• Incorporate Apple Cider Vinegar (ACV) into your diet: Prior to meals, consider drinking a tablespoon of diluted ACV in water or adding it to your salad. However some people don’t feel good taking it. Don’t force yourself, try other hacks if it affects you negatively. ACV notably enhances insulin sensitivity, aiding in better sugar response and contributing to lower fasting blood glucose levels.

• Opt for a savory breakfast: Instead of a sweet morning meal, consider eggs or other protein rich savory options. Starting your day with a savory breakfast can make a difference.

• Balance your meal's macronutrient ratio: Aim for a meal that prioritizes protein, followed by fats, carbohydrates, and a starter of veggies. Vegetables have insoluble fiber which will cover your intestinal lining and will lead to slow absorption of glucose. So starting with vegetables before moving to sweeter components in your meal is recommended. Avoid consuming sweets as standalone snacks and focus on whole foods and fruits.

• Engage in post-meal movement: After lunch and dinner, take a 15-minute walk or indulge in some exercise. Physical activity after meals can aid in regulating blood glucose levels. 

• Consider cinnamon: Adding cinnamon to your warm drinks or having cinnamon tea can positively impact insulin signaling in fat cells. Studies suggest that cinnamon may help lower blood sugar levels and triglycerides, especially in individuals with type 2 diabetes.

• Aim for 8000 to 10000 steps in daily walking. This has been recommended as an effective approach to maintaining overall health and well-being. Studies suggest that achieving this step count daily can significantly contribute to improving cardiovascular health biomarkers, reducing the risk of chronic diseases like obesity, type 2 diabetes, and hypertension. 

Some Testimonials ( I couldn’t attach the picture here). Just writing

“Following your protocol, my glucose level dropped from 135 to 89. I did nothing but follow your teachings.”

“I am 51 years old and your guidance transformed my painfully and inflammatory body/ life in a good and happy way now. I am having just 2 weeks making the changes on my meal and everything is different.”

“I was told a year ago that I was pre-diabetic and my blood pressure was sky high. I might add I am 71 years old. Just had my annual checkup with the GP, I have gone from 91 kilos to 75 kilos, and no longer pre-diabetic and my blood pressure is now in the good to normal range. In addition, my rheumatoid symptoms are much improved..”

These are from normal people following methods described in Glucose Revolution book. Steps included in the above steps.

 Today’s Mantra: I am Happy and Healthy.

With much love,

Sudesh

Founder: zuncia.com

PS: Please share to your friends and family. Let’s make our healthy and disease free.

References

• M.G. Saklayen, “The Global epidemic of the metabolic syndrome,” Current Hypertension Reports (2018), 20, no 2: 1-8.

• Pontzer H. et al, “ Daily energy expenditure through the human life course” Science (2021), 373 (6556): 808-812

• William W. Li, “Eat to beat your diet- burn fat, heal your metabolism and live longer” (2023)

• Peng X. et al, “ A growing link between circadian rhythms, type 2 diabetes mallitus and Alzheimer’s disease”, a review, International Journal of Molecular Sciences (2022), 23, 504.

• Mason Ivy C. et al, “Impact of circadian disruption on glucose metabolism: implications for type 2 diabetes mellitus” Diabetilogia (2020), 63 (3), 462-472.

• Morris J.C., et al., “Endogenous circadian system and circadian misalignment impact glucose tolerance via separate mechanisms in humans” (2015) PNAS, E2225-E2234.

• Fishbein, AB, et al., “Circadian Disruption and human health”, the review series- circadian rhythm, The Journal of Clinical Investigation (2021), 131(19): e148286

• Heitor O Santos et al., "Vinegar (acetic acid) intake on glucose metabolism: A narrative review," Clinical nutrition ESPEN 32 (2019): 1-7

• Farideh Shishehbor et al., "Vinegar consumption can attenuate postprandial glucose and insulin responses; a systematic review and meta-analysis of clinical trials," Diabetes research and clinical practice 127 (2017): 1-9.

• Di Wu et al., "Intake of vinegar beverage is associated with restoration of ovulatory function in women with polycystic ovary syndrome," The Tohoku journal of experimental medicine 230, no. 1 (2013): 17-23

• Courtney R Chang et al., "Restricting carbohydrates at breakfast is sufficient to reduce 24-hour exposure to postprandial hyperglycemia and improve glycemic variability,” The American journal of clinical nutrition 109, no. 5 (2019): 1302-1309.

• Will Cole, “The Inflammation Spectrum” find your food triggers and reset your system (2019).

• Kim J Shimy et al., "Effects of dietary carbohydrate content on circulating metabolic fuel availability in the postprandial state," Journal of the Endocrine Society 4, no. 7 (2020).

• Patrick Wyatt et al., “Post-prandial glycaemic dips predict appetite and energy intake in healthy individuals,” Nature Metabolism 3, no. 4 (2021): 523–29.

• Sheri R Colberg et al., "Postprandial walking is better for lowering the glycemic effect of dinner than pre-dinner exercise in type 2 diabetic individuals," Journal of the American Medical Directors Association 10, no. 6 (2009): 394-397.

• Jesse Inchaupse, “Glucose Revolution” the life-changing power of balancing your blood sugar, (2022). 

• Murphy, M. H., et al. (2018). Accumulating 10,000 steps: Does step intensity matter? Medicine & Science in Sports & Exercise, 50(2), 295-303.

• Tudor-Locke, C., et al. (2019). How many steps/day are enough? For adults. International Journal of Behavioral Nutrition and Physical Activity, 16(1), 1-17.

• Lorenzo Nesti et al., "Impact of nutrient type and sequence on glucose tolerance: Physiological insights and therapeutic implications," Frontiers in endocrinology 10 (2019): 144.

• David JA Jenkins et al., "Almonds decrease postprandial glycemia, insulinemia, and oxidative damage in healthy individuals," The Journal of nutrition 136, no. 12 (2006): 2987-2992