How to improve blood sugar control with exercise

ZOE Science & Nutrition

ZOE

Nutrition, Education, Science, Health & Fitness

4.6 • 5.6K Ratings

🗓️ 19 January 2023

⏱️ 46 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

Blood sugar is one of the rare nutrition topics where everyone agrees: We should avoid big peaks and dips and aim for a steady curve. Spikes cause inflammation, accelerate aging, and lead to type 2 diabetes. Crashes make us feel moody and tired, and crave foods we don’t need. We can control our blood sugar through what and how we eat. But something else affects our blood sugar — physical activity. Exercise has a profound effect on your blood sugar response. Together with your food choices, being physically active helps you keep your blood sugar level even. In this episode of ZOE Science & Nutrition, Jonathan speaks with Javier Gonzalez and Sarah Berry to find out how exercise affects our blood sugar response — even when we’re fasting — and how much exercise we need to do to benefit. Javier Gonzalez is an associate professor of human physiology at the University of Bath whose research focuses on the interaction between diet and exercise. Sarah Berry is one of the world's leading experts on human nutrition. She has personally run over 20 randomized clinical trials looking at how humans respond to different fats. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00 - Introduction 00:12 - Topic introduction 01:39 - Quickfire questions 02:55 - Is a 30-minute walk as good as 30-minute cardio? 03:39 - What is blood sugar and why should we care about it? 05:10 - Blood sugar control throughout the day 07:43 - Why is it important to know about blood sugar? 09:01 - Blood sugar control 12:25 - How exercise affects blood sugar 14:17 - The power of fidgeting 16:12 - Effects of higher intensity exercise 17:00 - Lower intensity exercise vs higher intensity exercise 18:41 - Intermittent fasting and blood sugar 24:43 - Personalization 26:35 - What types of exercises can you do to control blood sugar? 29:12 - Cardio vs resistance training 34:21 - Blood fats & exercise 42:15 - 3 tips on leveraging exercise to control blood sugar and blood fats 43:14 - Summary 44:25 - Goodbyes 44:37 - Outro Episode transcripts are available here. Follow Javier on Twitter: https://twitter.com/gonzalez_jt Follow Sarah on Instagram: https://www.instagram.com/drsarahberry/ Follow ZOE on Instagram: https://www.instagram.com/zoe/ Have an idea for a podcast? Contact Fascinate Productions to bring it to life.

Transcript

Click on a timestamp to play from that location

0:00.0	Welcome to Zuri Science and Nutrition, where world-leading scientists explain how
0:04.7	their research can improve your health.
0:14.0	Blood sugar. It's one of the rare areas in nutrition where everyone agrees.
0:18.6	We should avoid big peaks and dips. Repeated spikes can cause inflammation,
0:25.3	accelerate aging and increase our risk of type 2 diabetes.
0:30.1	Blood sugar crashes can make us feel moody and tired and even make us hungrier.
0:35.9	We can control our blood sugar through what and how we eat,
0:39.5	but there's something else affecting our blood sugar.
0:43.5	Physical activity.
0:46.5	Exercise has a profound effect on our blood sugar response
0:50.1	and can help us maintain better control of our blood sugar for a healthier life.
0:55.9	Today I'm joined by Dr. Javier Gonzales, Associate Professor of Human Physiology at the University of Bath,
1:02.3	whose research focuses on understanding the interaction between diet and exercise.
1:07.9	I'm also joined by nutritional scientists and Zuri regular Sarah Berry.
1:12.1	She's one of the world's leading researchers into how food affects our blood sugar.
1:17.1	Sarah says she has invested interest in today's topic as 2023 is the year Sarah plans start exercising regularly.
1:25.3	In this episode, we find out how exercise affects our blood sugar response,
1:29.7	how much exercise we need to benefit and the surprising effect exercise may have on our blood sugar even while fasting.
1:39.5	Javier and Sarah, thank you so much for joining me today.
1:42.5	Why don't we start as we always do with a quick fire round of questions from our listeners and the rules are the same as always.
1:51.3	Please, yes, no, or if you absolutely have to a one sentence answer, but no more than one sentence,
1:59.3	which we always know is difficult for a scientist, Javier. Are you ready to go?
	...

Please login to see the full transcript.

Previous episode | Next episode

Disclaimer: The podcast and artwork embedded on this page are from ZOE, and are the property of its owner and not affiliated with or endorsed by Tapesearch.

Generated transcripts are the property of ZOE and are distributed freely under the Fair Use doctrine. Transcripts generated by Tapesearch are not guaranteed to be accurate.