How to treat prediabetes?

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Treating prediabetes involves a combination of lifestyle modifications and, in some cases, medications. Here are some strategies highlighted by :

  1. Exercise Regularly: Regular physical activity is essential for maintaining optimal blood glucose levels and improving insulin sensitivity. Both cardiovascular and resistance training are beneficial. 1

  2. Nutrition and Diet: Thoughtful eating that focuses on unprocessed or minimally processed foods helps manage blood glucose levels. It's also crucial to avoid excessive caloric intake. 2

  3. Manage Body Weight: Maintaining a healthy body weight reduces the risk of insulin resistance. This can be assisted by GLP-1 agonists like semaglutide or terzepatide, especially for people with type 2 diabetes. 3

    Lowering Apob Levels

    Andrew and Peter discuss how to reduce Apob levels through nutrition and medication. They mention that fixing insulin resistance in an insulin resistant person will bring down the levels. They also discuss how carbohydrate restriction can lower triglycerides, which are an integral of carbohydrate consumption.
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  4. Medications: Options like Metformin, Berberine, and other glucose disposal agents can help manage blood sugar levels. These medications should be considered alongside other lifestyle changes. 2

  5. Lifestyle Adjustments: Ensuring regular, good-quality sleep and managing stress are important, as poor sleep and high stress levels can negatively impact glucose regulation. 4

Combining these approaches can help manage and potentially reverse prediabetes. Always consult with a healthcare provider before starting any treatment plan.

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What exercises are best for prediabetes?

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To treat prediabetes effectively, emphasizes the importance of incorporating both regular exercise and daily movement. Here are some specific recommendations based on his discussions:

  1. Resistance Training: This is highly beneficial for improving insulin sensitivity and overall metabolic health. It's important to engage in activities that involve muscle contractions throughout the day. 1 2

  2. Cardiovascular Exercise: Activities that increase the heart rate for extended periods, such as Zone 2 cardio, are particularly effective. Performing steady-state cardio for 30-60 minutes, three to four times a week, helps stabilize blood sugar and improve insulin sensitivity. 3

    Movement and Glucose

    Casey and Andrew discuss the impact of movement on glucose levels, highlighting the benefits of light exercise after meals. They emphasize the importance of incorporating simple movements like short walks into daily routines for improved metabolic health and stress reduction.
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  3. Post-Meal Walks: Taking a short walk, approximately 10 minutes, after meals can significantly reduce blood glucose responses. Light movements like walking utilize glucose and enhance metabolic processes. 1

  4. Frequent Short Movements: Implementing brief physical activities, like walking or doing air squats for two minutes every 30 minutes, can help maintain lower glucose levels throughout the day. This consistent muscle activation improves glucose disposal and overall metabolic health. 4

Combining these exercises ensures a balanced approach to managing glucose levels and improving overall health.

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