Welcome to the Get Fit Guys quick and dirty tips to slim down and shape up.

My name is Ben Greenfield. I'm the Get Fit Guy. And in today's episode, you are going to discover

part one of a special two-part series about how to control your blood sugar with exercise. In last week's episode about

how to do a strength training routine with just one single set of dumbbells, and that was episode

number 279 at quick and dirty tips.com. I mentioned that one strategy I use to avoid getting

fat or experiencing big spikes in

blood sugar from a meal is to do some basic strength training with a dumbbell prior to eating

because that activates specific sugar transporter as responsible for taking up carbohydrate

into muscle tissue. Well, this is actually a very important topic,

since not only are type 2 diabetes rates rising, both in the United States and globally,

but so are a host of other chronic disease and weight issues directly related to high blood sugar,

characterized by insulin resistance and chronic high blood sugar levels called hyperglycemia,

type 2 diabetes can lead to things like neural and metabolic dysfunction and is also a significant

risk factor for cardiovascular disease. Well, when blood sugar is chronically elevated,

the insulin released by the pancreas becomes progressively less effective in bringing

blood sugar levels down and ultimately pancreatic tissues begin to suffer damage now gren there is some

evidence and i'll link to it in the show notes for this episode episode number 280 at quick and dirty tips

dot com that shows that that pancreatic damage can be reversed with some lifestyle and food

strategies. Now, although blood sugar can slightly rise in response to things like stress,

hard exercise, or long periods of sedentary time, blood sugar most typically rises most

significantly after a meal. And studies show that these post-meal or post-pranial

hyperglycemic spikes are the most likely to lead to vascular complications, especially when

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