5 Techniques Pour Mieux RÉGULER SA GLYCÉMIE et vaincre la résistance à l'insuline & le diabète

Glycemia, or the sugar level in the blood, plays a crucial role for health. High levels of glycemia can lead to health problems such as type 2 diabetes, obesity, cardiovascular diseases, and more. In this video, we will see how we can stabilize glycemia thanks to our lifestyle and improve our health. A little reminder about the measurement of glycemia. There are two ways to measure glycemia. First, we have capillary glycemia, also called aging glycemia. This shows an instantaneous increase in the amount of glucose in the blood. Normal aging glycemia should be between 0.80 and 1.30 grams of glucose per liter of blood. In the post-prandial period, that is, 2 hours after the start of the meal, it should be between 1.30 and 1.60 grams of glucose per liter of blood. This can be measured, for example, with strips on which a drop of blood is placed. There are also real-time glycemia readers connected to your smartphone. And then there is glycemic hemoglobin, also called HbA1c, which is the reflection of glycemia over the long term. Basically, the more sugar we have in the blood, the more this sugar will react with hemoglobin, the molecule used to transport oxygen into the blood. And this reaction between hemoglobin and glucose is often irreversible. It is therefore enough to measure the percentage of glycemic molecules that have reacted with glucose to know the tendency of glycemia over the previous months. And we can associate a correspondence between glycemic hemoglobin and average glycemia. For example, a normal glycemic hemoglobin must be less than 6%, which corresponds to about 1.10 grams of glucose per liter of blood. A liquid hemoglobin of a diabetic person will be closer to 7%, which corresponds to an average glycemia greater than 1.5 grams of glucose per liter of blood. So what will influence your glycemia? There are three main parameters that will impact your glycemia. First, of course, what we eat. Basically, it is the glucose that has the greatest impact on glycemia. The glycemic index will influence this. Thus, for example, a low-Hg food will have a low impact on glycemia. An average-Hg food will have a moderate impact. And a high-Hg food will have a strong impact. And on top of that, there is the glycemic load, which is the weighting of the glycemic index in relation to the quantity of what we eat. So, for example, eating a frit has not at all the same impact on glycemia as eating 200 grams of fries. Second point, physical activity will also impact glycemia. Physical activity can increase glycemia because the body needs more fuel. It releases glucose into the blood. Third point, the level of stress also has an impact on glycemia. Basically, cortisol, the stress hormone, prepares the body for flight or combat. And fleeing or fighting requires a lot of energy. So cortisol will increase glycemia. It is said that cortisol is a hyperglycemic hormone. And when it is punctual, it is not very serious. But if you have chronic stress, you risk having chronic hyperglycemia. So, we understand that glycemia can vary over a day, which is normal. But what is, basically, a stable glycemia? So, as I explain for a moment, it is quite normal to have variations of glycemia over a day. It is the normal functioning of the body. What is problematic for the body are the important and repeated variations of glycemia. What I call the Russian mountains of glycemia. In particular, what is problematic are prolonged hyperglycemia, which happens very often. This is exactly how insulin resistance develops, and therefore diabetes in the long run. The following are complications that can affect, for example, nerves, heart, arteries, eyes, hands, feet and kidneys. For your health, it is therefore super important to have relatively small variations of glycemia over the day. This is what having a stable glycemia. OK, so how to rebalance your glycemia? Of course, the basis of the basis will be to modify your diet. In particular, to go to a low or moderate glycemic index diet. So, I'm not going to detail here how to have a low IG diet, that's not the point of the video. But I put resources in the description of the video, do not hesitate to see them. You will have all the information, such as recipes, etc. I encourage you to see all the resources that I have made available to you in the description of the video. But in the meantime, here are 5 other things you can do to have a much more stable glycemia. First point, practice intermittent fasting. Basically, the more you eat, the more you impact your glycemia, logical. By reducing the number of meals and extending the fasting periods, the body will therefore regulate glycemia much better. And thus maintain a stable level of glucose in the blood. In fact, in the end, intermittent fasting will mainly serve to increase insulin sensitivity. By improving insulin sensitivity, the body will use glucose much more effectively and maintain a much more stable glycemia in the long term. Second point, lower your stress level, I talked about it previously. Indeed, chronic stress will increase the levels of glucose in the blood by activating the body's alert systems. Which can lead to long-term insulin resistance and an increase in the risk of developing type 2 diabetes. So you absolutely have to reduce your stress level. I know, it's much easier said than done, but it's necessary for your health. Stress management techniques such as meditation, deep breathing, yoga can help reduce cortisol levels and regulate glycemia. And from my point of view, the best solution is still physical activity. For me, physical activity is one of the best ways to channel stress and therefore be much healthier. Third point, have a good sleep. Sleep plays a super important role in regulating glycemia. Studies have shown that lack of sleep or poor quality sleep can increase glucose levels in the blood and therefore increase the risk of developing type 2 diabetes. In particular, sleep helps to have good glycemia by regulating the hormones that control hunger and satiety. When we lack sleep, it will disrupt the regulation of these hormones. Which can lead to insulin resistance and an increase in glycemia. And then, just to get into a bad vicious circle, if you have a bad sleep, it will increase your stress level. And as we have seen, a high level of stress equals a high level of glycemia. And then, as we have seen, the hormones can be completely disrupted. So it can make you even thinner. Often, we go more towards sweet foods than towards broccoli when we have a bad sleep. And clearly, by eating sweet foods, you will harm your glycemia. So I'm not going to teach you here that having a good sleep is ultra important for health. And in particular, to have good glycemia. If today you have trouble sleeping, make concrete changes to sacralize your sleep. I put resources in the description of the video, also to help you sleep better. Fourth point, do a morning walk. Doing a morning walk can help regulate glycemia by increasing the use of glucose in the muscle cells. And therefore by improving insulin sensitivity. In fact, it's obvious, but when the muscles are used, they will use the excess glucose in your blood. As a result, walking, which is therefore the simplest sport we can do, will help reduce the amount of glucose in your blood. And it will also help you regain a better insulin sensitivity. And it works even better when you combine intermittent fasting and physical activity. But it also works for the famous digestive walk. Doing a little walk after eating allows you to limit the increase in glycemia related to meals. So why not include this new routine in your lifestyle? A little morning walk or a walk after meals, it will be perfect. Fifth point, consume cider vinegar before going to bed. Consuming cider vinegar before going to bed can help regulate glycemia by improving insulin sensitivity. And by reducing the glycemia. In fact, it mainly comes from acetic acid, which is naturally present in cider vinegar. In fact, acetic acid will help slow down the digestion of glucose and reduce the absorption of glucose in the blood. And studies have shown that consuming cider vinegar before going to bed improves insulin sensitivity in people who already have type 2 diabetes. It is the consumption of 2 tablespoons of cider vinegar before going to bed that improves glycemia. Of course, you should not take cider vinegar as it should be diluted. And I made a complete explanatory video to help you set up this very simple little protocol to consume cider vinegar before going to bed. If you want to know exactly what to do, how much to take, etc. I invite you to go see this video. You will really understand everything about how to set up this little cider vinegar protocol before going to bed. You will see, it is very effective. And I will see you very soon for future videos. And until then, of course, take care of yourself. Ciao ciao!