What You Should know About Exercise and Type 2 Diabetes. This Is Why You Do It - Type 2 Diabetes #11
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- čas přidán 12. 08. 2024
- Welcome to Type 2, where we discuss everything about type 2 diabetes in a way that everyone can understand. I’m doctor Vladmir Carvalho, and today I will tell you the most important thing you need to know about exercise and type 2 diabetes. This video will explain to you why everyone with type 2 diabetes should exercise.
Disclaimer:
Dr. Vladmir Carvalho is a real Doctor. He graduated from medical school in 2012 (Bachelor’s) and 2015 (Master’s). Now he is completing his final year as a PhD candidate in the department of endocrinology, Southeast University.
However, the information provided on this channel is general in nature and intended for educational purposes only. It does not replace the advice given by your doctor or any other health care professional.
Walking is my metformin - 30-40 minute brisk walk after each meal. 70 years old. A1C 4.9%. No drugs.
I wish you were around 10 years ago. I grew up with the believe that diabetes was just in our family and there was nothing we can do about it. So when I was diagnosed I was hopeless, now listening to you is GOD sent, please continue
Thanks. I will continue. I also grew up with fear because of family history of Diabetes. That's one of the reasons I decided to study endocrinology. But now I have 0 fear 😂.
@@Type-2-Diabetesq1qqqqqqqqq
That’s what I was lead to believe , better late than never. 😊
Thank you all for watching and writing these great comments. Share the videos with others who have type 2. Blessings
This guy needs more subscribers
This is one of if not the best explanation of how exercise can help type 2 diabetics.
Yes!
Excersise is hard in the beginning but the more you become conditioned the better off physically you will be.
The trick is to start very slow.
The more out of shape you are the more careful you should be.
So if you chose to jog then you should probably walk first then once you can walk 5 miles then you can try to run a half mile without stopping and so on.Just make sure to give yourself recovery days in between training sessions especially at the beginning stages of training.
A lot of truth in this. I was prediabetic last November with an a1c of 5.9. I’ve lost about 12kg through exercise and gained muscle mass, I’ve probably lost much more body fat. My father passed from diabetic complications last August and I watched him deteriorate in health for years. It’s not an easy thing seeing your father go through this. He had an amputation and recurrent strokes over the years. He couldn’t swallow properly and he aspirated on food many times. He had a feeding tube inserted but he kept taking it out because it was very uncomfortable. Anyway since I started exercising and loosing weight my glucose levels dropped dramatically according to Mike the metre. And even though I’ve not been able to go get my next a1c done due to the corona virus, I’m very sure my numbers are way way below 5.9 now. My fasting used to be 6.4mmol but it’s around 5.2mmol or less now. You and Dennis motivated me through all this. Keep up the good work Doctor.
I'm very happy for you. You found the problem at the right time. Early enough to avoid any kinds of complications. I wish you all the best. And yes, I know what it feels to see someone you love being amputated and deteriorating, I saw that with my great grandmother (I was too young to remember all the details, but I don't forget the amputation). Hopefully we can continue to raise awareness of this silent killer. I'm also motivated by Dennis Pollock and his work on Beat Diabetes. Blessings
Type 2 - Dr. Vladmir Carvalho 🙏🏽🙏🏽🙏🏽
I am type 2, I find exercise helpful whether before or after a meal. I take Metformin ER with diet and exercise, Current HBA1c is 5.1% You are a very good teacher and very spoken. Please do continue to do your videos.
Thanks for the encouraging comment. I will definitely make more videos. And congratulations on that achievement, 5.1% is very good.
Thank you so much💐
Absolutely great video 2 thumbs up ❤
This was such a great video! You answered so many questions!
THIS IS GREAT NEWS. THANK YOU
The best info on exercise benefit. Love your content, Dude. It is really motivating me...
KEEP it coming beloved Dr Vladmir ! we cannot wait to meet you in person!
Thank you, I will. And hopefully we can meet one day. God bless you
Diet =regular job
Exercise =lifetime investment
That's what i heard 😂.
😂I didn't think that much when I said it 😂. But it's kind of true. Diet works consistently and it's easier to follow for most people. However if you understand exercise and do it right, your future body will thank you😀
Best explation ever thanks Doc God bless u today and everyday
Watching this in 2024. I decided to watch more of what you have to say about T2D after watching a 2020 interview with Dennis Pollock of Beat Diabetes. I have watched hundreds of hours of videos on this subject and rarely learn anything new. But you said that if you still have weight to lose, this means your pancreas is working. This gives me hope. I’ve lost 40 pounds in the last 10 months, weight is within a few pounds of a normal BMI, but my A1c dropped to 6.0 from 7.6 only to bounce back up to 6.5 despite remaining true to
Great as usual.
Thanks. 💪
Happy to have found your channel from Pastor Dennis's channel. I understood this video about exercises on beating diabetes. Quite explanatory
Thanks. Pastor Dinnis is doing an excellent job 🙏👌
👍Always learn something from your videos. Great content.
Glad to hear that! This also encourages me to continue 💪
Best explanation of the difference between being insulin sensitive and insulin resistant.
Thanks a lot! 🙏
Oooh my 👏👏👏👏👏 how clear you explained it!!!! Now I understand so well…. Thanks Doc! Will subscribe!
I am glad it was helpful! Thanks
I have now understood the need for excerce thanks,
You are welcome
Thanks for making this so easy to understand
You're welcome. And thanks for watching
We love you DR Vladmir
Thanks. God bless you🙏
Keep it up. This is so helpful to me.👍🏽🙌🏽🙌🏽🙌🏽🙌🏽🙌🏽❤
Thank you! I will do that!
Thank you! I have never heard anyone explain this in such simple detail. It is like a light came on for me. I have personally seen the amazing benefits of how exercising has lowered my glucose readings and A1c, but I never understood why. And it is hard to stay motivated to go to the gym and get outside to walk during the colder months. This has made me excited to find exercises I can do inside all year so that weather is no longer an excuse. Thank you so much and I pray that you are blessed beyond measure for this good work of sharing knowledge!
Wow, thanks a lot. I'm glad this video motivated you to exercise, it is good, I also do it. And this comment has motivated me to make more videos as well!😀💪
the best explanation of the importance of exercise i have ever heard. thanks, dr. good job!
Thank you 😀
God bless you brother. You have just saved a soul.
Thank you. God bless you as well 🙏
Thank you so much Dr. Carvalho...Your videos are sharp, highly informative snd useful..
Your videos along with Beat Diabetes videos have helped me to lower my blood glucose to safe levels. ..without having to visit a doctor and making payments. ..making payments that I really cannot afford during these difficult times...
Thanks. Congratulations on your results. If you can do it without meds, that's very good. And Beat Diabetes is my favorite diabetes channel as well. Dennis has a good way of motivating others. Keep going strong 💪
I always enjoy your videos because you are straight to the point and your sense of humor wonderful. Could you please comment on exercise and hypoglycemia? Thank you.
Thanks a lot😀🙏. During exercise (depending on how long it lasts, intensity, and number/size of muscles involved, etc.) your muscles take extra glucose from the blood to power them to contract. So if you are taking insulin or some medications that force beta cells to release insulin, it can add up and make too much glucose leave your blood and get into the muscles. So you will have low blood sugar. Sometimes this effect lasts even after the exercise is completed. A save thing to do is to start your exercise program under guidance, until you have experience to continue by yourself. You can also check your blood sugar before, during and after exercise if you are starting by yourself and don't know how your body reacts. One day I will talk about medications that can induce hypoglycemia.
Great explanation. I am type 2 and currently on very low carb diet with 1 hr walking each day. Lets hope I make progress to reduce by a1c
Sempre informativo 👍👍obrigado pa partilha conhecimento k nos 🙏
Thanks for the support. amen🙏
Thanks master ... What about liver glucose transporter ?
Muito obrigado pa es partilha de informação
De nada. Força pa la
Hello Dr Vladimir Carvalho, sou Moçambicano, diabetico tipo 2 a 8 anos. Hoje é o primeiro dia que vejo alguns dos seus videos. Esta manha quando estava a fazer exercicios e assistindo um dos vedios do Sr Dennis Pollock em uma entrevista com sigo, fiquei curioso e até agora ja assisti 6 dos seus vedios. Agradeço a Deus por me ter dado esta oportumidade de o conhecer. Dr Vladimir, muito obrigado por dar nos todo esse conhecimento e garanto lhe que quem seguir seus ensinamentos vai melhorar a diabetes. Forçs e que Deus lhe abençoe.
Muito obrigado. Fico contente de saber que estou a ajudar. Vou gravar vais vídeos esses dias. Força aí 🙏💪
Excellent information, thank you. I learned of you through your interview you did with Dennis and I wish more Doctors were better educated to this Pandemic disease. I think the more people like yourself and Dennis put information out there and the more we share that hopefully people will do more early on. I will keep watching and will be happy to share my story once I achieve my goal of lowering my A1C to the low 5s. God Bless.
Thanks a lot. Yes I think there's hope for patients with type 2 diabetes. CZcams and other social media platforms are making it easier for people to to get knowledge and motivation to live a healthy normal life despite having type 2. Dennis is doing a tremendous job, I always watch his videos. Have a blessed week 🙏
@@Type-2-Diabetes Thank you very much. Yes, we really need to educate everyone even though some will choose to do otherwise and learn the hard way. I really think sugar addiction is just as bad as a drug addiction. It just takes longer to kill you with sugar than drugs. Have a blessed weekend.
@@anthonybly Yes, sugar addiction is a serious problem. Many people don't realize it because it's legal🤭. If it was illegal to sell them you'd see how much crime would be committed just for some sugar 🤭. Even with education many will have to learn the hard way as you mentioned, because it's not easy to just give up on sugar. But still, education will help those that are strong enough to do it bu just didn't know what they should do.
Hi doc I am type 2 diabetes
Thank you for the information
Please make the video on the exercise
Thank you God for Everything
You are welcome. I will see when I can do that. Thanks😀
Pls show a few exercise iam willing to do it thanks once again
Hello Dr Vladimir Carvalho, after watching your video I think I know what's happening that I'm concerned about. First some backstory; earlier this year I knew I needed to change my lifestyle because I was getting neuropathy in my toes/feet (a feeling of numbness) so starting March 1 '23 I started fasting and in 3 months I dropped 44 pounds (from 194 pounds down to 150 pounds and I'm 6 feet tall). After that I decided to get a CGM and my basal blood sugar was at about 80 - 90 range. Then I knew I should put on some muscle to help further with the sugar sink so I decided to start resistance training 3 times a week (full body) and I can notice some increase in muscle mass however after about a month or so of training my basal blood glucose level is now usually around 115 - 125 which is kind of concerning so I did some research and found out that maybe my cortisol and adrenaline is probably elevated from the training since my body is under more stress than previously. And also I'm on a very low carb/high protein diet. I usually try to eat 1 gram of protein for every pound of my body weight per day which is now at about 160 pounds. And other than the elevated basal blood sugar I don't really see any blood sugar spikes from food that I eat and I don't think my blood sugar has been much higher than 145 more than once or twice and only when I would try different fruits to see how they affect me and when it spikes it's not for more than about an hour or so.
What do you think? Do you think the elevated basal blood glucose is because I'm still in the early stages of training and my body isn't used to this stress yet? Any help/thoughts/advice would be great and thanks in advance :)
God bless!!
Have not heard anyone explain glucose and type 2 diabetes like have. Thank you and God bless.
Thanks. God bless you as well.
@@Type-2-Diabetes
Amen
Omm namha shivaya. Great
Thanks
Fab I watched you while doing my steps on my Reebok Step. Xxx.
I am from the UK and went from 13 stone to 10.8. Was diagnosed with T2 last August. Had gestational with my middle child 25 years ago. Xxx.
Great! How is your A1c?
Type 2 - Dr. Vladmir Carvalho the last one was 5.4. Xxxxx.
The one before 6.5. X
You're doing great! Congratulations 👍💪
Type 2 - Dr. Vladmir Carvalho thank you. My mum died from complications (32 years ago) from the same so I have to b focused. Xxx.
Our gym closed with the pandemic but recently reopened with some limitations. Still not recommended for people over 60 which my husband and I both
are. We have been working out here at home and I have had more progress using my old DVDs and
VHS exercise tapes. We may not go back! I think T2D control is about
80% diet and 20% exercise but I was not aware of the correlation between muscle mass and training with insulin sensitivity.
Great video!
Yes, these days it's not a good idea to go outside. Stay home and safe. The 80% diet and 20% exercise is about right for average exercise. However if your body changes a lot (Muscle vs fat), it will be more than 20%. That new body will be able to tolerate more things you put inside 😂. Thanks
Thank you for this information. I was a contest bodybuilder in the 70's but I stopped training in the late 90's and I developed type 2 diabetes. I've had it for over 15 years. I've recently started to lift weights again and it is a slow and careful journey, especially at and old age. But I know how to do the exercise part. Even quite a bit of the diet science. When I train my glucose levels rise. They go down after a couple of hours. My question is how do I avoid gluconeogenisus. If ate 4 scrambled eggs as a night snack and the next morning my meter reading was 178.
If I eat an apple 2 stalks of celery and 2 healing table spoon of peanut butter it's 148. I need the protein to build muscle. It seems to only do it at night time. I don't take a nightly injection of insulin anymore. And my numbers are good enough to have gone from 50 units of intermediate insulin to 18 units of long acting.
Thank you Dr. Excellent videos you do.
How old are you? I don't think stopping gluconeogenesis should be your priority. Because if it's happening after having a hypoglycemia, it's actually a good thing. If you have the chance to use a Continuous Glucose Monitoring device during exercise and when you sleep it would be great (Just for some days to see what's happening first). The fact that you know how to exercise is very good, most people fail at this part, however don't underestimate your chances of injury if you are old, I know you have mentioned it but let me just say it again just in case. Thanks for watching the video and sharing your experience, we can all learn something from each other. Blessings
@@Type-2-Diabetes I am 66yrs old. 6'5" tall and weigh between 245 and 250. I was 285, but I began to get older and wasn't working out I had to lose weight. I'm just surprised that it seems to be taking a lot longer for my body to except protein later at night. If I get up between 4am and 8am and drink a glass of apple cider vinegar with water, it brings the number more to a normal level for me (110 -125).
Hi. I am also of a certain age and have recently begun listening to CZcamsr Dr. Gabrielle Lyon. She has training in gerontology, nutrition, and bodybuilding and shares scientific and clinical research. Best regards.
Once again you send us a very informative video. Easy to understand also. I am 76 yrs. young and type 2. The exercise is very important. I do a rowing machine on even days 30 to 40 minutes. Odd days I do max rowing 10 to 15 minutes. I use weights 3 times a week as well as some push ups. Also ride a bike on the short max row days. No medicine for type 2. Exercise is key. Still must watch my diet. You and Dennis Pollock do a fantastic job. Wish you were in my hometown. God bless you and your family.
Wow. 76 years young and you can do all that!!!👏 That's a testimony right there! I wish many people can see this comment and have some hope.😀💪. Yes, Beat Diabetes is my favorite Diabetes channel, and Dennis Pollock is a good man. Blessings 🙏
@@Type-2-Diabetes I used to do more than that but have slowed up some in last couple years.
I definitely hope I'll get to 76 like that. For me before Corona I was playing football (soccer) twice a week and going to the gym about 3 times a week. Now I just do some few things at home. After a week or so I'll start again. Here we can go outside now, but chose to wait a little bit 🤭
@@Type-2-Diabetes When I was 55 and in a bike riding group I had a funny feeling in my chest. Pedaled harder and it would go away. Long story short; Triple bypass heart surgery. Two arteries 90% blocked and one 70%. I have been blessed and lucky to be able to do what I do. In my 40's a daily regimen was 100 push ups 100 sit ups 100 squats. all body weight exercise. Even with all that I had CAD and Bypass surgery. You are a good person Dr. Carvalho. If I had your e-mail I would write to you my history. The heart surgery is only scratching surface.
@@reddog3544 Wow. You have my respect. 👍💪🙏. We can talk on messenger. “Vladmir Carvalho”. Thanks
Well done doctor, Im Chukwuma from Nigeria. Pls are there specific types of exercise that are more helpful to diabetes. I walk about 7km every morning. Thanks for d great job u r doing.
Ono Chukwuma I do DDP yoga. I can do it at home and you can get a app with all the routines on it. Hope that helps
7 km every morning looks good. Do you do any resistance exercise (lifting weights, resistance bands, push ups, etc) as well? If not, you could think about it to increase muscle health and size. But talk to your doctor first if you are taking medications that can increase the risk of hypoglycemia. If you have never done resistance training before, make sure that you have a professional to help you. If you are old you should also be careful, but I don't think you are that old if you can do 7km every morning😂. Thanks
Good day doctor I understand ur program very well am 37 with type two diabetes but am struggling to manage it, ,one am afraid of testing am fighting with dieting an like u said exercising can be stressful when u don't use to it ,can u help me please
In the beginning it's useful to have someone to help you. Your doctor or a professional trainer near by should be around if you never exercised before. If you don't have that option you can start by just walking for a few weeks and slowly increase the speed. When you are able, you can add other types of exercise. Don't start with more than what your body can take. If you have friends or family members that exercise, they can also help you.
I have type 2 for 20 years or so. I used to walk everyday 5 or 7 kilometers, but during the pandemic I couldn't andcand started to loose weight, facing hair falls.
Do I need to start walking to gain weight? You may ask why I am asking this question, well I developed MC/CFS after C and can't walk 1 km. I need help.
Can you reverse the 50% impaired beta cell to lets say 70% and up by doing intense cardio or execise, mainly running. Atm im doing 2.5 miles a day st night.
If it's beta cell mass, it's hard. If it's beta cell function, you can. One day I will talk about it. Thanks
Can you talk about eating low carb? Do you mean like keto? With meat and fats? Or lean meats or what?
It depends on your goal. If your blood sugar is high after meals cutting carbs is always good. However, cutting fats and protein will depend on your other goals (for example: if you are overweight you can cut the fat too, the body will use the fat you have stored). I will probably make a video and talk about it. Thanks
What kind of exercise are we talking about and how long?
A combination of aerobic + resistance exercise is better. But that depends on your health, your goals and what you have available (Ex: someone equipment and someone to train you). I think I will make a video to answer this better. Thanks
Can exercise help you if your sugar levels are low.?
Not really. In general exercise can reduce blood sugar. But if your sugar levels are low and you exercise it might go up as a counter mechanism to provide you with energy and prevent hypoglycemia, but that is not a wise idea, specially if you are taking insulin or medications that cause hypoglycemia.
what's the best time to exercise for type 2 diabetes? and will it be okay as well for diabetic and fatty liver and high uric acid? im 27 y/o but I already have these 3 😢
Sorry to hear that, 27 is very young. If you are overweight and has not had type 2 diabetes for too long, you have the chance to reverse after weight loss. Exercise after meal (not when you're still full) is normally better for quick glucose reduction, but if your plan is to transform your body and enjoy the benefits in the long run you can do what you prefer. Make sure you talk to your doctor before starting because I don't know everything about your situation. Thanks
When I exercise it goes up. 😔
How high? And how often do you exercise?
Thank you for responding Dr.
About 20 points. 2-3x week only. At night I will walk and it increases, then remains high in the am.
I'm on keto for 5 days now. Took myself off insulin. Numbers are better but still not under 130. Fastings are 180-220. ( oh, Last a1c was 10.3). Used to be in 300's +. I think I still need insulin. I have a fast acting insulin. I used to take a bed time, but it wasn't helping. Nor is my glipizide. I asked my np for fast acting. It got better, but now I want keto because, insulin is a band aide. I'm also fasting and 2 meals a day. Rt now I'm at 17 hours and my fasting is 152 from 179 this morning. I did go walk 2800 steps on an empty tummy. I believe I need a little insulin still.
What kinds of exercises should type 2 people do?
Art Will I do ddpy yoga. It helps you get your heart rate into what is called fat burning zone. You can do it at home also. I reversed my condition doing this. Hope it helps
Any combination of aerobic exercise (jogging, running, swimming, cycling, etc ) and resistance exercise (lifting weights, resistance bands, push ups, etc) is good. But you need to be careful when you start. Start slowly and talk to your doctor first if you are taking medications that can increase the risk of hypoglycemia. Older people and those that are extremely overweight should have a professional around to avoid injury. Thanks
why not exercise outside ?
It was just a joke, because at that time we were not allowed to go outside where I live because of the pandemic.
Oh it's in English again 👍
Yes, it is!😀😀
Great sir. How can i follow u. Do u have instagram?
It is sad to know that there is no cure for diabetes.I hope some day someone will find cure for type2 diabetes.Avoiding eating ur favourite foods is tough thing :)
Unfortunately we can't eat everything we want if we have high blood sugar.
When you do really high intensity exercise , your body releases cortisol in response to the stress,” In fact, research suggests that moderate to high-intensity exercise will increase cortisol.
the best exercise is walking and lifting weights will not raise your cortisol horme in the blood ....
not jogging or arobics ....high intensity exercise will pump cortisol in your blood and your blood sugar will go up ! having high Cortisol damages your arteries and brain . Everything in life must be balanced! too much of anything will harm your body !
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Under stressful conditions, cortisol provides the body with glucose by tapping into protein stores via gluconeogenesis in the liver. This energy can help an individual fight or flee a stressor. However, elevated cortisol over the long term consistently produces glucose, leading to increased blood sugar levels.
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-Cortisol is known as the stress hormone because of its role in the body’s stress response. But cortisol is about more than just stress.
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This steroid hormone is made in the adrenal glands. Most of the cells in our bodies have cortisol receptors that use cortisol for a variety of functions, including
blood sugar regulation
inflammation reduction
metabolism regulation
memory formulation
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Cortisol is important for your health, but too much of it can wreak havoc on your body and cause a number of unwanted symptoms
www.healthline.com/health/high-cortisol-symptoms#symptoms
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I know that. Increase cortisol in response to exercise is not a bad thing. Your blood pressure also increases during exercise, but it doesn't mean that you have hypertension. Those are natural responses that make you able to perform those demanding tasks, but it doesn't mean that your body will stay stressed in the long run.