10 Blood Sugar Hacks Your Doctor Doesn't Know
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- เผยแพร่เมื่อ 12 ก.ย. 2024
- The most effective real life tools to reduce blood sugar levels. I learned these tips during 35 years living with diabetes, not in a doctor’s office. I’m not a medical professional and this video is not medical advice.
These hacks seem to work for both diabetics (type 1, type 2, prediabetes, and any other form of diabetes). If you struggle with high or elevated blood glucose levels and/or if your goal is achieving non-diabetic blood sugars this is the one video you should watch.
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I regularly release videos covering diabetes topics. Let me know if you have any questions or topics you would like me to cover. I really appreciate your input!
Disclaimer: I am not a medical professional and my videos are not medical advice. What works for me might not work for others. Please consult your medical professional regarding your diabetes treatment.
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If you enjoyed this video you might like this one next: 10 Blood Sugar Hacks to Fix Post Meal Glucose Spikes th-cam.com/video/efNvZ5lJ5Ko/w-d-xo.html
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Thanks for your support and info❤. Your so cute ❤
Thank you for this great information!! What about IF with diabetic medications? I don't take insulin but I take metformin and rybelsus. I find I get stomach issues during fasting. What do you recommend? Thanks for the help!
❤
I love this guy. He brought his A1C down from 13+ to 5+!! Protect him at all cost!
Thank you so much for your kind words!
@@TypeOneTalks thank YOU for bringing your honest assessment of your experience with this very difficult condition to help us all. I’m like you, actually - 13.8 A1C at diagnosis. And I still don’t have it under complete control. But I’m trying. Your videos have helped me so much… I probably should ask you to coach me…
@@indranidasgupta8982tell us how you managed to lower
@@indranidasgupta8982 yes sister for a bengali diabetes is very challenging, we love sweets and white rice
1-Choose food with low Glycemic Index
2-eat Whole Foods or foods minimally processed
3-count carbs & portions (if you eat a larger portion, there’s more carbs)
4-try intermittent fasting
5-protein affects blood sugar too, but does it slower. Pair carbs with protein to avoid spikes
6-fats have minimal impact on blood sugar & healthy fats can help slow blood sugar spikes
7-more fiber in your meals!
Bonus hacks
8-freezing & toasting bread can reduce impact on blood sugar
9-cook pasta Al dente, allow to cool, then reheat before eating. It can also help impact on sugar spikes
10-moderate exercise helps bring blood sugar down because your muscle use glucose for fuel
11-eat smaller portions. Big meals lead to mistakes w/carb calculations
12-eat simpler meals containing fewer items. Less room for carb calculation errors
13-keep a food journal to document how you feel after certain foods, activities, etc
14-eat blood sugar friendly foods…(in another video)
I have heard all these hacks before from other TH-camrs who are "healthy"individuals. To hear these hacks from someone who is diabetic is so much more valueable.
While I am T2 and not exactly walking in your shoes, presenting your experience on this journey has helped me immensely.
Tom, I love you from the bottom of my little black heart. Thank you for all that you do.
Thank you so much Tracey! It means a lot! Wishing you all the best!
@@TypeOneTalks I screwed up taking my nighttime Lantus shot a few days ago. My blood glucose dropped from 150 to 44 in 30 minutes. Maybe I injected directly into a blood vessel by mistake? So far my nurse practitioner and doctor couldn't give me an explanation. I guess the trick is to pull back on the plunger, to see if any blood comes up, before injecting the insulin
@@rootcanal7188 oh my!! What did you do after it dropped?
I hope that you apply what you've heard and are able to slow or arrest the progression of T2D before you become dependent on external insulin. It's much easier to work with a "machine" that has known limitations than one that has a broken essential part in addition to those limitations.
@@pssst3 I was on Metformin. My doctor took me off because my glucose kept falling too low. My A1c is now 5.4 down from 10. Did that with a change in what I eat and exercise.
I refuse to get to the point when I will need insulin or any other medication, so help me God.
Don't like to journal so many rules and procedures but one thing I can say is I love that my A1C went down from 13 + to 7, for 2 years now ! ❤
Well done!
Hack #1: About two hours after a meal, do 3 sets of 10 reps (so 30 total apiece) of kettlebell swings and leg lifts if you can. These two excerices, when done one right after the other, drops my blood sugar within 30 minutes of doing them, and my sugar drops anywhere from 60-90 mg/DL in that time frame.
Does it have to be little bell ,,?
Rose
Love from Massachusetts, USA. My baby, 1 year old, diagnosed T1! Diabetes doesnt run in the family so it's s a new world to us, and youre wonderful videos help us out. Great info. I repsect you Tom. God bless man
Might be a vaccine injury. I'm sorry that happened.
Right! Don't get anymore. Home school if possible. Just a thought, feed the baby foods that support the spleen and work on good gut. Blessings. 😊
As someone who has dealt with post-meal and lifting gluclose spikes, a simpler full body exercise like jumping jacks has worked wonders. (combine with a walk if it doesnt start to fall after your first couple sets of 50-200 depending on fitness level etc.)
Thanks for the tip
I’ve just been walking for about 15 mins after meals and it’s helped. I’ve also heard that you can do leg twitches if you can’t exercise… say if you’re at work and have to go to a meeting etc after your lunch.
Personally, I avoid any exercise for usually the first 60-75mins unless it's a huge spike (over 80)... I basically wait for the insuling peak to ensure it's mostly taken effect to avoid crashes/extreme crashes during corrective exercises.
Remember to grind your chia seeds to make the omegas, protein and micronutrients more available. It also makes the texture much nicer 😊
Oh my god, thank you so much, i recently discovered i had Diabetes and yeaterday was Day 2, after my meal my BS levels got upto 16mmol/l and i was in so much pain, today while making my dinner i was watch this video and you said that fiber cancels out carbs and it wouldn’t spike my BS, so i had a decent amount of lettuce with my food and brother, my levels from first bite was 5.6 and after 2 hrs it got to 6.2, i really appreciate your work
Agree about the simple meals - for a DT2 when eating an apple or other piece of fruit also consume some protein like a few nuts teaspoon of peanut butter cheese etc - having a slice of Swiss or jarlsberg cheese with a paean or a few nuts with an apple is one of my favourite things to do - whenever I have a teaspoon of peanut butter an hour before bed my fasting glucose level is always lower than when I don’t
I have to admit Tom, you’re the only person that I feel has a handle on Diabetes. I am a type one and type two diabetic and struggle with my blood sugar on a daily basis. I have tried intermittent fasting and ketogenic diet. Unfortunately due to the dependency of insulin, it was causing severe hyperglycaemia. I’m still trying to get my blood sugars controlled at a level that I’m comfortable with. I will be checking my A1C next week. Hopefully it will be better than last time. I haven’t given up because listening to you gives me a purpose to carry on, and you have no idea how hard I struggle with my blood sugar levels. I hardly eat anything during the day. Personally, I feel it’s important to also take into account caloric intake, carbs, fibre and activities. Thank you for all your input❣️🇨🇦
Maybe somebody here knows a little more !?
I am still hoping someone with knowledge and comprehension will explain how to do (intermit) fasting as a diab typ 1. I used to do it before i became a diabetic 12 years ago.
Doctors are not really helping any way (only 1 doc left for all diabetics in and around town). He said "no way" and I am not complaining. I'd just love to understand/ know how i can implement fasting and what i need to watch out for and so on.
Why do non diabetics have no hypergl.? Or do they and it just doesn't matter? Maybe its just a phase??
Non-diabetics have no hypoglycemia because they don't have insulin resistance and or the beta cells in their pancreas are healthy and working properly.
All diabetics are deficient in vitamin B1. Type 1 and type 2.
A zinc deficiency makes blood sugar's hard to manage.
A magnesium deficiency is a factor in pancreatitis.
God bless.
Melatonin is a popular sleep supplement but many aren't discussing the impact it has on blood sugar. Maybe worth a Type One Talk?
What does it do?
Could you please share your chia pudding recipe? I love your videos! I have just discovered Dennis Pollock as well and in the past few days, I am working on several of your tips and his as well. I am Type 2 and despite totally changing my eating since 2019 sugared/processed foods, etc I have not lost one pound of weight, yet I eat very, very little and do not snack. I was at the point of giving up and going on medication until I started reading Dennis' book and listening to your videos. I also have begun walking again. I was walking every day for a few weeks, 30 minutes a day, with no results! Hopefully, I can start keeping my blood sugars down now and also to control my hypoglycemia as well, which I've dealt with since I was a late teenager!
Love your videos.They're very educational and helpful.Thank you.I've been Insulin Dependent for 33 years.
I loved this. What a beautiful sister in Christ. We all are on a journey and in different places. Pray for her.
#1 has been a big one for me. Recently found out I was uncontrolled T2D, A1C was 12.8. As I've been relearning how my body reacts to different foods, I've found some interesting surprises. 4 months after diagnosis, I got my A1C down to 7.1. I'm not where I want to be but at least I'm in control and learning. I think my biggest surprise was dealing with potatoes: the form of the potatoes matters significantly for how my body will react: french fries are almost completely off the table for me as they always cause bad spikes, mashed potatoes are occasionally ok with proper portion control, but the biggest surprise was when I had zero issues with a baked potato. I'm early in my journey but encourage anyone to remember that everybody is different because every BODY is different. You need to find what works (or doesn't) for you.
this information has been super useful to me. although I am not diabetic I've been following a diabetic diet for about 1 year since a close family member had severe diabetes that required surgery, which terrified me and caused me to change my ways. I've since focused on low glycemic/high fiber meals, and limiting added sugars to less than 10g per day. my energy levels are very steady and I've lost a lot of fat. 👍 thanks for your knowledge in this area!
Thanks for taking the time to go through all your testing and documenting it for all of us. Your videos are extremely informative and important to us. Now I need to find someone like you who is also doing this for high blood pressure. 😊
I wonder if you could talk about the impact of protein on blood sugar. I understand some is more blood sugar raising than others e.g. whey.
I'm actually confused about diabetic carb counting, because most of what I have read states that you should count all carbs and that "net carbs" is not a proven metric.
Love this man...he's so knowledgeable and has helped me greatly ..
Thank you so much for your kind words! It means a lot!
I really enjoyed your videos. You give so much information ! I have been diagnosed with type 1 diabetes at 56. At first, the doctor thought I was type 2 but after thorough blood analysis, I am type 1. I inject both bazale and fast insuline and I respond very well to it. I am not insuline resistant. My diet is very much keto style and it works well for me. I tried fasting in the morning and when I do, I still have a blood spike. Why is that ? I thought my bazal was not sufficient enough, so, instead of injecting 3 units, I took 4. The result ? I have hypoglycemia during the night and my phone wakes me up. Thank goodness for the Freestyle Libre 2. Do you have any advice for me ?
I have learned and benefited from this channel. Thank you!
You're very welcome!
Hacks the doctor didn't tell me...
1 Moringa
2 Apple cider vinegar
3 Cinnamon (ideally ceylon)
4 Drinking more water
This and all the videos you make are very much appreciated. Knowledgeable. Thank you for your hard work.
So nice of you. You’re most welcome my friend!
Wow…Thank You super simple and so informative !!!! I love you tutorials ❤
Thank you Tom! As always, your videos are so helpful. I am learning to overhaul my T2D diet much better with your help.
Great to hear! Thank you for your kind note!
@@TypeOneTalks You are most welcome.
What a wealth of excellent, helpful information!
Glad it was helpful! Thank you so much!
From what I've noticed, the darker the foods (unless dyes are used), the lower the glycemic index. Inversely, the brighter the food is, more likely it will break down faster into glucose.
That’s a great observation my friend! Thank you for sharing that!
I agree with you. When I first started, I avoided anything White bread. White potatoes. White pasta. White flour. If it was white, I didn't eat it, but now I have my sugar so under control, I know how to enjoy white things in moderation and in order .. but I also choose pasta with vegetables in it such as made with chickpeas or spinach or carrots, they have a lot of protein in that helps, I also eat pastas with salmon or tuna fish, I eat sweet potatoes several times a week and yes I put cinnamon on some brown sugar why? Because I can afford to now .. just watch Tom's video on which order to eat the foods at your meal because it really does make a difference on how or when your
Thanks❤ I bolus 2 units for my collagen mix that has 0 carbs. I knew pure protein will absorb fast like glucose.
Hi Tom! Very interesting Video like always! Yes, you are not a Doctor.. But your advices are more important than those my Doctors gave me. I'm Type 1 since about a year now and had my Diagnose being 46 years old. Had a Hba1c 11,5 then. Now, my TIR is constantly at 98%..my hba1c 6,1! Your Videos helped me so much to get there and motivated me, thank you so much for your help!
Thank you so much for your kind words my friend. You're doing fantastic. Keep it up! Wishing you all the best!
Hi Tom. Interesting video. I’ve got an extra hack for you… natural goats milk kefir! Before I took this, my basal dose totalled around 24 units per day. Three days after starting the kefir I had hypo after hypo and slowly reduced it. Used autotune to analyse the basal profile and it dropped to about 10 units a day. That’s a 58% reduction in insulin need as a direct result of taking kefir. 👍
What did kefir replace?
@@redhotz21 replace? Nothing. I just started taking it.
@recloakedworkshop okay so the kefir didn't replace something you normally drink like cow or plant milks?
@@redhotz21 no. I just started drinking a little each day. I have about 80ml every morning.
@@recloakedworkshop Ah, thank you
I'm a new subscriber and I can tell you one thing I really like you because you're knowledgeable about many things to do with blood sugar
The Libre Freestyle helped me. I wrote a small book on diabetes management. I had to go through trial and error. I still feel uneasy not using the Libre. I wish more advice like your’s was shared. There is only one or two others, that speak as you do. God Bless
Thank you so much for your kind words my fried. Trial and error resonates so much!
It's important to know the glycemic index of a food, but look at the serving size and carbs per serving.
The glycemic load will give you a better picture of how fast food can raise your blood sugar.
Glycemic index:
Low: 55 or les
Medium: 56 to 69
High: 70 and up
Glycemic load:
Low: 10 or less
Medium: 11 to 19
High: 20 and up
Glycemic index never changes, whereas Glycemic load will vary depend on the carbs per serving.
For your raspberries and orange this would be the glycemic load for 1 serving.
Raspberries: 12g of carbs per cup. 24 glycemic index.
Orange: Small: 12 of carbs per serving. 35 glycemic index
To find glycemic load:
Formula: Glycemic index x carbs per servings you eat/100. Round to whole number.
Raspberries: 24(GI) x 12g of carbs (One serving)/100 = 3
Small Orange; 35(GI) x 12g of carbs (One seving)/100 = 4
Raspberries and oranges are noth low glycemic foods and with the carb amount and serving in your example, both have a low glycemic load and both wouldn't raise blood sugar that much.
Watermelon is a high glycemic food with a 72 point, but because of it's low carbohydrates it has a low glycemic load.
A 1 cup serving of watermelon with 11g of carbs will have a low glycemic load of 8, although it's a high glycemic food.
72(GI) x 11g of carbs per serving/100 = 8.
I had to laugh at my last diabetes educator session, she wrote down some youtube channels to check, one of them was yours', but I was the one that told her about it.
As a type 2, I have greatly appreciated your videos and information and it has really helped me to control my sugars, thank you.
I’m happy to hear that my friend. You’re most welcome!
FANTASTIC VIDEO!!
Great useful information, presented BEAUTIFULLY.
Much appreciated.
👍🏾🤗👏🏾👍🏾🤗👏🏾👍🏾
You are so welcome! Thank you for your kind words!
Concerning the carb to protein to fat ratios, that’s why I like trim, healthy mama. They address that in two types of mail either energy, which is carbs, with less than 5 g of fat the other is satiated with keto, type fats and protein with minimal carbs, such as a half a cup of grated zucchini.
Great help thank you
Thank you so much for sharing these important information.
I did keto and fasting it did helps my HGBA1C 👍👍👍👍
Have you tried the new plant based capsule that’s a plant enzyme complex with a mild thermogenic that converts glucose to fiber (alpha glucan to be specific) in your small intestine? It’s changing my life!
What's the name of it, id like to try it.😊
I'm extremely impressed with the information in this video. By the way, my doctor hasn't helped me with diet suggestions, as metformin seems to be the doctor's fix.
I have so much confidence with you! Thank you so much!
You are so welcome! Thank you for your kind words my friend!
Very informative. Thanks so much 👏🏾👏🏾👏🏾
I don't want to sound weird, but I watch your videos multiple times
You are amazing. Thanks so much!
Thanks
Brother I don’t know you but you saved me with your dexcom hack tip.
I use Omnipod so it requires dexcom sensor like you already know so I was on a cruise and I forgot to pack an extra sensor I did your trick removed the transmitter waited 20 minutes put it back and guess what it worked I was so happy you have no idea .
You the man thank you
You're welcome my friend. I am glad I could help!
Excellent presentation, thank you!
You're very welcome!
Have you seen Jessie Inchauspe? She realised a book on this topic this year
Yes. She is great. I covered her “10 hacks” in one of my previous videos.
I walk 2 times a day for only 20 min., my monitor show 135-146 when I start,
But when I'm walking it rises to 198-235, it goes higher. It's so confusing
I have type 1 for like 4 almost 5 months and I got my A1C down from 14ish to 5.8 last time I got tested few days ago. Does that seem possible ?
Well done. Yes, it is possible since HbA1c test result is based on recent approx 3 month period. If your blood sugar was stable and relatively low during the last 3 months the result makes total sense. Well done my friend! Keep it up!
Freezing and toasting does it work with tortillas too?
Thanks in advance.
Does anyone in the USA make insulin? If possible, best to connect with them, if China stops shipping insulin to the USA, for whatever their reason is
God is going to fix it all❤. Don't worry ❤
The best way to eat is following serving size and plate method.
They do make diabetic plates or a person can use a divided plate or just know how to plate method your plate.
Away from a plate, eat serving size.
A lot of people eat off large plates and bowls and drink from large cups or glasses. If they put the correct serving size on or in their large dishes, then they will see the difference. The correct serving will look like a little food or drink, but it's not.
love your content Thanks I just wish that some of the easier solutions would migrate across the pond, but my doctor she'll find a way.
Thank you! Wishing you all the best my friend!
What's your diet at the moment? Still high carb WFPB or low carb/keto plant based?
Very much WFPB but not stricly. I would say 85%-90%. But I added back a lot of non-WFPB things - eggs, lean meat, fish, yoghurt, wholegrain bread or wholegrain pasta, things like that. I find there is not much damage from these foods and I enjoy eating those these days.
Many thanks!
You’re most welcome!
Good content
Thank you so much.
Thank you very much please can you talk about triglycerides can we lower it natural way and cholesterol
He is right
Thanks!
In food ingredient lists I sometimes see "sugar alcohol". How do you factor that in when counting carbs?
@davidc5191. Avoid sugar alcohols. They strain the liver which can affect blood sugar.
What kind of pudding did you use for that fiber section?
At 12:05?
That seems like such a delicious snack! I would definitely try it as long as I know which type of pudding to get that isn’t high in sugar
This is a chia seed pudding simply made of chia seeds and plant based milk.
can you give us tips on how to bolus when eating high fat/ high protein meal? my bg always skyrocket 4 hours later to 360 mg/di and idk what to do
Thanks for the video
You’re most welcome!
I would like to know what you think about smart watches that monitor blood glucose. Are they worth using?
I have a video on this coming up soon. Stay tuned.
Hi!
Could you talk about the dumping syndrome in Roux N Y patients… the dumping spikes sugars to about 200 + to the baseline if 90… it is terrifying and even Glucobay or metformin doesn’t help. This is after taking low GI foods… Can you help with some advice
Where did you get that blood sugar led lamp from?
There is a link to it in the video description. Please let me know if you can’t find it.
What's interesting is the individuality of blood sugar responses to the same food. E.g. some people do not react to apples whilst others do.
This is where a cgm is useful especially when combined with an overall programme such as ZOE. Have you tried ZOE? It combines microbiome, genetics and cgm data to create a personalised rating of foods.
My blood sugars in morning are low
I Wally 5 miles at night
I cut back on insulin
Doesn’t seem to work
Ty very much
You’re most welcome my friend!
All diabetics are deficient in vitamin B1, both type one and tpye 2,
My husband (type 2 diabetic) got off all insulin and diabetic meds by supplementing Benfotiamine (fat soluble form of B1) and modestly (down to one soda a day) cutting carbs. His last A1C was 5.6 in the prediabetic range.
Thank you for sharing! Wishing you both all the best!
I like drinking my coffee as soon as I get up. So I can go to the bathroom. And it takes an hour or so for my girlfriend to cook. I would eat first as soon as I wake up. Then eat a couple of hours later. I don't want it to affect my protein absorption because caffeine with protein makes protein absorption harder. But I am curious if I take phylium husk before my coffee if that will keep for my blood sugar from shooting up.
chia seed pudding i need this recipe
Hey Tom. How do I use both reader and phone for libre 2. I want reader to be main device. Many thanks
Amazing ❤❤❤
You said that you eat once in 24hrs . How many grams of carbohydrates do you take in that meal ? Or no carbs at all ?thanks
I use a cgm (continuous glucose monitor.) I think of it as a video game: if I can reduce the spikes, I win. If it turns out a cup of rice spikes my sugar, but a quarter cup doesn’t: good to know. Maybe I’ll win.
Thank you for your excellent advice. It's going to help a lot of people who read it🎉
That’s a great approach! Thank you for sharing!
Curious have you ever done fasting before?
Whaaaaat! Jerryrigeverything have a health channel too🤯
Haha. Im his twin:)
I love your videos so much don't give up even in war ❤❤
All the best my friend! Thank you!
Hi Tom our anyone can explain to me if 3.2 is to low if I don’t eat and livet like that our lower because I don’t fill nothing’s but went I check my blood glucose the alarm come on hyper. Still new on this just a text from nurse i am pre diabetic’s and if i eat go to 6.8 8.4 depends
just curious. what is that gadget that displays a number like 129->?
The blood sugar clock is called SigarPixel. It reads glucose data from both Dexcom and FreeStyle Libre wirelesly. You can get it on the link below. I absolutely love it btw customtypeone.com/?ref=typeonetalks
thank you 🙏🏼
that display on the shelf that shows your blood sugar what is that? i knida want one.
There is a link to it in the video description box. Let me know if you can’t find it.
Yes omad . Yes
Tip #0: Unless there's no alternative, don't guess how many carbs are in a serving , weigh it. Volume measurement non-liquid foods is very inaccurate.
Glycemic Load might be better than Glycemic Index.
I appreciate the info, but I am upset that doctors do not know the vast majority of this. They absolutely should. They are downright negligent if they are giving advice to people with blood sugar issues and do not know the basics. For example, how can they be ignorant about the benefits of intermittent fasting? How can they not be aware of the GI index? These have been around for decades (fasting for centuries). Deplorable.
Hi Tom, If you mean Doctors ie GPs I agree they are clueless, when ever I have needed to see one on a very rare occassion , they just open a book look at what medication they SHOULD PRESCRIBE and do so , they are not intrested in help a patient plus they are so overworked, stressed and unhealthy well in UK.
I'm watching this as I'm drinking beer lol
Way to go:)
My blood sugar goes up after exercising..is that normal? I am type 2.
Some exercises lower sugar and some tend to raise sugar. Aerobic exercises tend to lower. Weight lifting tends to raise sugar levels as does aerobic activities with a lot of adrenalin going (say if you are running in a race).
My blood glucose never spike over 7 all these years it up as n down nnever crossed the 7mark
Salads have very little fiber; just FYI.
4 months ago my A1C was 11. 7 . 3 months later is 6.0
Great How….?
@@fireside007 metformin 1000 mg 2 times and jardiance 1 a day drinking water and exercise
Food should be used to nourish the body, not for pleasure. (that doesnt mean the food should be unappealing to eat) Your hormones should dictate what you eat. You need to do your own experiments for your body. The less carbs the less hunger. This is generally true for the majority of us. IF is a great suggestion.
Thank you for sharing your perspective. I agree on many of the points you made!
Are you Dr Ekberg’s son? 😄