diabetes expert and type 1 diabetic Dr. Jody Stanislaw shares lessons learned from continually checking her blood sugar for over 30 years.

Show Notes:http://bit.ly/2Hfqbgi

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Key Takeaways:

05:06 To stay insulin sensitive, we should work out no less than every other day. A hard workout/exercise can make you more insulin sensitive for up to 48 hours.
06:56 The average person with type 1 diabetes is on high dose insulin and eating as many carbs as they want.
07:16 Dr. Stanislaw uses Dexcom blood sugar monitor, which she feels is the most accurate sensor.
11:05 Rather than a subcutaneous insulin shot, Dr. Stanislaw injects intramuscularly.
13:09 Insulin is the pickup truck for glucose.
14:15 There are insulin receptors on muscle cells, liver cells and fat. The brain, like many other cells, does not need insulin in order to take on glucose.
14:42 Without insulin, blood glucose levels would become dangerously high.
15:31 Injected insulin is a slow response.
17:15 The more protein and fat you have with your meal, the slower your digestion. If your injected insulin hits and your food hasn't digested, you blood sugar tanks and you could pass out and die.
18:23 Dr. Stanislaw's general recommendation for her type 1 diabetes patients: Low carb and whole food. It takes you off the blood sugar rollercoaster.
18:36 No insulin means that blood sugar levels spike, causing massive damage throughout the body:
19:07 Diabetic ketoacidosis (not ketosis) can kill you.
20:59 You always need a certain level of insulin in your body. You can pass out and die if you have no insulin and you can pass out and die if you have too much insulin.
22:52 Exercise and insulin requirements: Exercise makes you more insulin sensitive. A fit person who exercises will need less insulin.
23:40 The glucose cell receptors are called GLUT4 (glucose transporter 4). Insulin carries glucose. It connects to a GLUT4 receptor on cell, which opens the cell and allows glucose in. When you exercise, the concentration of GLUT4 receptors is upregulated for 24 to 48 hours after, making you super insulin sensitive. During exercise, some of the GLUT4s don't need insulin and will take in glucose without insulin.
24:43 If you have more muscle mass in general, you have more GLUT4 all the time. Weight lifting increases insulin sensitivity. It is more effective at this than cardio. Muscles are glucose hungry.
25:45 Dr. Stanislaw makes sure that her insulin levels are low before she starts to exercise. You don't need to eat every time you exercise. Exercise makes the insulin more powerful and acts as though you just gave yourself a shot of insulin.
28:34 HIIT spikes adrenaline. Cortisol tells your liver, a major glycogen store, to break glycogen into glucose. Your bloodstream is then flooded with glucose.
33:01 To stay insulin sensitive, we should work out no less than every other day.
32:59 Fewer than 25 percent of America's 3 million type 1 diabetics have decent blood sugar levels. Seventy-five percent of Americans with type 1 diabetes is on high dose insulin and eating as many carbs as they want.
34:18 If you get sick, even before you start showing symptoms, your insulin sensitivity crashes.
36:27 Poor sleep causes inflammation and stress.
38:45 Yoga and meditation affects insulin. You must love yourself into healing.
40:12 The four pillars are the foundation for your wellbeing: mindset (emotional health, spirituality, connection, and love for yourself), sleep, exercise and food.

 

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