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Why your blood sugar matters…👇
Have you ever felt tired, grumpy, or sluggish after eating? This is because your blood sugar has spiked. Over time, chronic blood sugar issues has been linked to metabolic dysfunction including conditions like kidney disease, heart disease, obesity, diabetes, dementia, and cancer.
📈 What foods and drinks cause blood sugar spikes?
Carbohydrates (carbs) are what cause blood sugar to rise. When you eat carbs, they are broken down into simple sugars. Those sugars then enter the bloodstream.
As your blood sugar levels rise, your pancreas releases a hormone called insulin, which prompts your cells to absorb sugar from the blood. This causes your blood sugar levels to drop.
🙅♂️ How to prevent blood sugar spikes after eating?
1. Limit High Glycemic Index (GI) Foods
High-GI foods, like pretzels, cause quick blood sugar spikes. Low-GI foods, such as apples and peanuts, digest slowly and lead to a more gradual rise. Replacing high-GI foods with low-GI options can help manage blood sugar.
2. Increase Fiber Intake
Fiber-rich foods like beans, whole grains, and fruits digest slowly, releasing glucose gradually into the bloodstream. More fiber may help reduce after-meal sugar spikes.
3. Balance Food Pairings
Pair carbs with proteins or fats to slow digestion and keep blood sugar stable. Avoid large portions of carb-heavy foods on their own.
4. Reduce Portion Sizes
Smaller portions can reduce blood sugar impact. Use smaller plates, or save part of your meal for a later snack.
5. Move After Eating
Physical activity after meals, like a 15-minute walk, can lower blood sugar by using glucose for muscle energy and slowing digestion. A short post-meal walk may be even more effective than longer sessions for blood sugar control.
⭐ What are optimal glucose ranges?
Fasting glucose: 72–85 mg/dL
Pre-meal (baseline glucose): 72-90 mg/dL
Post-meal glucose peak: less than 110 mg/dL with less than 30mg/dL increase from pre-meal levels
Mean 24-hour glucose: 79–100 mg/dL
⚖️ What about fasting glucose ranges?
Clinically “normal” fasting glucose: less than 100 mg
Prediabetes: 100-125 mg/dL
Diabetes: greater than 126 mg/dL
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1. Protein Intake: Aim for at least 100g of protein daily to prevent muscle loss while losing body fat.
2. Fiber: Include 3-5 servings daily (e.g., vegetables, chia seeds, nuts) to prevent constipation, one of the most common side effects of these medications.
3. Avoid Refined Sugars and Processed Carbohydrates: Minimizes bloating, nausea, and cramping while maximizing fat loss.
4. Hydration: Drink 8-10 cups of water daily to support digestion and avoid dehydration.
5. Blood Sugar: May need to be monitored very closely in individuals with type 2 diabetes.
6. Meal Timing: Some individuals taking injectable weight loss medication may need to eat smaller and more frequent meals to reduce nausea. The avoidance of heavy and greasy meals is also helpful.
7. Physical Activity: Strength training for 15-30+ minutes twice weekly will also help prevent muscle loss while you’re losing body fat.
8. Electrolytes & Vitamin Supplementation: Vitamin levels and electrolytes like Potassium and Magnesium may need to be assessed by a healthcare provider while you’re taking these medicines.
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How Do Trisha Yearwood Gummies Work?
Trisha Yearwood Gummies are designed to work in three main ways to aid weight loss. Firstly, they contain ingredients that are known to boost metabolism, such as green tea extract and caffeine. These ingredients can help the body burn more calories at rest, making it easier to lose weight.
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Are There Any Side Effects?
While Trisha Yearwood Gummies are generally considered safe for consumption, some individuals may experience side effects. Common side effects of weight loss supplements can include digestive issues, such as bloating, gas, or diarrhea. Additionally, some ingredients in these gummies, such as caffeine, may cause jitteriness or sleep disturbances in sensitive individuals.
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In conclusion, Trisha Yearwood Gummies may offer some benefits for weight loss, but they are not a miracle solution. Incorporating these gummies into a healthy diet and exercise routine may help individuals achieve their weight loss goals more efficiently. As with any supplement, it is crucial to use them as directed and consult with a healthcare provider before starting a new regimen.
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Dr. Eric Berg DC Bio:
Dr. Berg, age 59, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.
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Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients, so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose, and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.
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Pauline Chalamet, the talented actress and sister of famous actor Timothée Chalamet, has been making headlines recently for her incredible weight loss journey. Fans have been amazed at her dedication to her fitness routine and the results that she has achieved. In this article, we will delve into the latest developments in Pauline Chalamet’s fitness routine and how she has managed to transform her body.
Initial Challenges
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As Pauline Chalamet started to see results from her hard work, she began to experience breakthrough moments that kept her motivated and on track. She noticed that her clothes were fitting better, her energy levels were higher, and her confidence was growing. These small victories served as reminders of why she had started her weight loss journey in the first place and fueled her determination to keep going.
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Maintaining Progress
As Pauline Chalamet continues on her weight loss journey, she is focused on maintaining her progress and making sustainable lifestyle changes. She knows that it is not just about reaching a certain number on the scale but about feeling healthy and confident in her own skin. To stay on track, she continues to prioritize eating well-balanced meals, staying active, and practicing self-care.
One key factor in Pauline’s success has been finding balance in her life. She makes sure to allow herself indulgences in moderation, whether it’s enjoying a piece of chocolate or taking a rest day from the gym. By not depriving herself of the things she loves, she has been able to stick to her healthy habits long-term and avoid feelings of restriction or burnout.
Pauline also recognizes the importance of mental health in her weight loss journey. She practices mindfulness and stress-reducing techniques to manage any negative emotions or feelings of self-doubt that may arise. By taking care of her mental well-being, she is better equipped to stay focused, motivated, and positive throughout her transformation.
Future Goals
Looking ahead, Pauline Chalamet has set new goals for herself as she continues on her fitness journey. She hopes to build more muscle and increase her strength through weight training, as well as challenge herself with new forms of exercise such as yoga or dance. She also aims to inspire others with her story and show that it is possible to make positive changes in your life no matter where you start.
Ultimately, Pauline’s weight loss journey is about more than just physical transformation; it’s about taking control of her health, building confidence, and embracing a lifestyle that makes her feel happy and fulfilled. With determination, perseverance, and a supportive community by her side, she is well on her way to achieving her goals and living her best life.
As Pauline Chalamet’s journey continues, fans can expect to see even more exciting developments and inspiring moments from this talented actress. Her dedication to her fitness routine and commitment to her well-being serve as a reminder that with hard work and perseverance, anything is possible.
