Exercise & Sugar: When Sugar Can Be a Good Thing
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- čas přidán 20. 05. 2024
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Exercise & Sugar: When Sugar Can Be a Good Thing
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In this video, Jonathan from the Institute of Human Anatomy explores the dynamics of sugar in the body, covering topics like monosaccharides, disaccharides, glucose, insulin, and the effects of exercise on sugar regulation. Discover how exercise impacts your health.
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Video Timeline
0:00 - 0:36: Introduction
0:37 - 1:35: Let's Discuss Sugar: Monosaccharides and Disaccharides
1:36 - 2:35: You Can't Absorb Sugar? Help From the Digestive Tract
2:36 - 4:03: What the Liver Does to Fructose - Glucose is the Endgame
4:04 - 6:50: The Function of Insulin in Your Body
6:51 - 7:54: Store or Use the Sugar?
7:55 - 8:25: How Exercise Changes Your Sugar (glycogen) Storage Capacity
8:26 - 9:43: "Carbs and Sugar: Do They Make You Fat?"
9:44 - 10:27: How Exercise Sensitizes Your Muscles
10:28 - 11:04: Type II Diabetes and Exercise Comparison
11:05 - 12:25: Consistent Exercise: Long-Term and Short-Term Benefits
12:26 - 13:22: Can Certain Proteins Enhance Replenishing Energy Stores
13:23 - 15:17: Are Certain Carbohydrates Bad?
15:18 - 16:48: When and How Can Sucrose Become a Problem?
16:49 - 17:33: Final Thoughts!
17:34 - 18:06: Support the Channel!
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References:
Dunford, Marie; Doyle, J. Andrew. Nutrition for Sport and Exercise (p. 98-146). Cengage Learning. Kindle Edition.
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#Nutrisense #exercise #carbohydrates #losingweight #instituteofhumananatomy
Something else to consider when ingesting simple sugars (sucrose) after exercise is that many athletes will also add a complex carbohydrate within the next hour after ingesting the sugar in order to help minimize any rapid decline in blood glucose levels, creating a more sustained release after that initial “spike” of glucose and further bolstering the replenishment of glycogen.
Hope it was a helpful and fun video! Thanks for watching!
Thanks for covering this. Hopefully the scientific community will express this information everywhere so the US military will adapt this as a part of their diet for recruits, because they deny recruits from consuming anything with sugar at their chow halls during basic training, and tell them sugar is the main culprit of cancer, and not good for you (Junk food)
I often felt a fall of long term energy being deprived of fructose and glucose and sugar. I don't remember much fruits from my basic training in 2018.
possibly the best thing I've heard this year on CZcams, and I hear a lot of things
Can you make a video about “intromyoceullar lipids” or whatever it’s called lol and their impact on insulin not being effective in moving glucose to be stored as glycogen in cases of people with fat in their muscle cells. I’ve heard that is part of diabetes and the sugar issue but I could be wrong. I’m asking this in relation to the people who are in the “high fat dieting” camp and their health outcomes vs their claims.
why do our cells need to be told when to take in sugar. Why not take in sugar when needed.
@@osmosisjones4912 sugar is never needed. The body replenishes glycogen when needed through gluconeogenesis from other substrates.
Was called too old at 50! Started training in crumbling garage lifting rocks doing PUSH UPS on paint cans pull UPS on beams got ripped af at 52 years old!!!
Just checked your channel garageman BRUTAL training keep it up old man🔥
Men that work on themselves are never too old xD.
Your still old
@symbiosisai But he’s not “too old”…. *you’re
What's your cycle?
Jonathan is that type of person I would take with me to explain what is going on with my life and around me.
😂 Thanks!
“Take with you”; Date?
@@BritishEngineer I did not say in this sense but not a bad idea tho🤫😂 maybe he has to finish a marathon or smth.
@@greatestevarno, he's just broken and needed a therapist 😂
@@qendresashillova😂😂 only if...
i would have never guess a anatomy channel would be my greatest motivation for exercising
Literally went running 15min into the video
00:03 Exercise affects the body's ability to process and store sugars.
02:12 Glucose is the main form of sugar that our body utilizes.
04:11 The glycemic index measures how quickly carbohydrate-containing foods are broken down and absorbed into the bloodstream.
06:12 Exercise increases glycogen storage capacity.
08:09 Regular exercise increases glycogen levels, allowing longer and higher intensity performance.
10:23 Exercise sensitizes muscle fibers to insulin, reducing the need for insulin to bring in glucose.
12:26 Adding protein with carbohydrates enhances glycogen replenishment and insulin response.
14:31 Sucrose is considered empty calories, lacking fiber, vitamins, and minerals.
16:41 Excess glucose is converted to and stored as fat, which can contribute to weight gain and health concerns.
Thanks for the indices... makes me remember what to review.
Thank youuuuu
Hey, can you tell me if I got this correct?
Exercising means we can eat a little more than resting people because we got more glycogen capacity. And more glycogen capacity means we can eat as much as we want as long as glycogen doesn't get filled to the brim. Because if it's filled, it will go under weight gain. Right?
The algoritme picked you up, few sec and 75 likes more
@@mi-y i thinks thats right... but i dont know how much sugar i should eat. and when
As a dietitian I really enjoy your nutrition-related content! Great refresher on these topics 😊
Awesome! Thank you!
@@Marevrickwhat do you mean?
I've been a type 1 diabetic for 24 years and a powerlifter/olympic weightlifter for maybe 6 years and I've been preaching about the glycogen buffer to my fellow beets and anyone else who'll listen for most of of those. Similarly, like you touched on, I find a big thing most regular people/non diabetics miss or don't take notice of is intra-workout carbs- top powerlifters and strongmen will drink honey in the gym, and for good reason- insulin and glycogen have a near direct and near immediate effect on your gym sesh. Dextrose is the fastest acting carb and they come in 4g measurable tabs and they don't taste good (which is a huge plus cause you wont eat them outside of the gym and they don't come with other processed ingredients, fats or junk like almost all protein bars do), so I usually recommend dextrose tabs and particularly if you know you're going to be working out more than 45 minutes.
Minuses:
Processed ingredients do not matter if consumed in a small volume.
Fake sugar will in the long term lead to more weight loss.
Imagine never drinking sugar soda again, now imagine that but replaced with diet soda.
The affects are largely the same.
You lose weight.
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Pluses:
As an mma practioner I frequently consume bananas and chocolate (protein bars) to keep my glycogen peaked.
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Background:
I am currently training around 15h/week at 90 min per session.
Some days have 2x/day workouts.
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Fast absorbing fruits and candy:
Banana are absorbed after roughly 90 min I’ve heard, and besides on Sunday, I only have 5 minute to eat between 2x/day sessions.
@@C0d0ps You should go listen to Tim Noakes. Then, maybe you'll change your stance on carbohydrates.
@@jaghad
Is he a vegan/carnivore/keto? If yes then I won’t listen to him.
He is biased.
There’s all types of “researchers” vilifying fats, carbs, protein.
I prefer Layne Norton and Mike Isratel or more plates more dates.
As a fellow Type 1 diabetic (27 years), and a bodybuilder, I would LOVE to hear more on this topic. Please, continue. My primary concern is how should one in our shoes apply these intra workout carbs, without having to give insulin mid workout, while still keeping blood sugar levels in check post workout.
I do enjoy eating a spoon of honey before working out. I’ve noticed a difference.
If you get into cycling or long distance running you will really understand the power of pure sugar
Amen brother.Go bananas.
Sorta. Many of us actually go on a long ride (2+ hours) while fasting. There's that much extra glycogen in your body.
@@TucsonDudeare you tracking power? If your power is low enough your body relies mostly on fat for fuel. Start doing high power efforts and you'll rapidly burn through your glycogen stores.
@@Swimming11for me mostly during and after. Prior a race, I'll take a gel but I'm thinking it's more for my head.
@@wisskier I don't track power. Only BG from a CGM. The glycogen stores as you call them kinda hide until you need them. I can jump from a BG of 100 to 150 quickly from just from a liver dump. That can last up to an hour. After that, my glucose levels start to drop to hypoglycemic levels. How about you?
Endurance athlete here: we need sugar!!
Edit: I mean sugar as in the scientific sense mentioned in the video. I know of ultra athletes who are basically keto. But that’s super rare. However, I have found success in making my own sports drink at home with fruit punch mix, tons of sugar, and a good few lunches of salt. Ran a midnight marathon in New Orleans with that stuff. I guess I don’t feel sick after that because of what the video says, there’s a different uptake mechanism for sugars while exercising. Love the video!
👍🏻
100%
Shattered my best marathon time after going zero carb. Tell me more 🤔
@@TheBarbellBanditThere can be plenty of benefits to cut out multiple food groups from our diet. I feel worse and hungrier with non-animal sugar so of course I avoid them, mostly, I am a hedonist and want to feel the best ;) I keep the ocassional moderate or regular tiny amount I handle just fine, for joy. I am lucky not totally needing avoiding anything but if I feel better without, that's a big motivation.
Of course we make glucose if we need it, that's why it's fine not to eat (almost) any - IF our individual body (and mind) is on board with it ;) It's very different eating a lot of sugar and making the little we need. Sometimes we need more and it's individual if eating more carbs is a good idea, I know people with drastically different responses to that situation and it's understandable and we are different. I know someone who almost run a marathon on carnivore, he is a beginner and had to stop due to dehydration (he drank a lot but it was hot summer and it wasn't enough). But others felt the need for more carbs even after years on keto. And of course, some people feels horrible on keto, no matter what. Our ideal woe even may change during our life, mine did.
@@bcjammer87 your "best" time is probably slow compared to the carbed athletes. And 100% you are on stims(caffeine). 🤭I bet you cant even go past beyond zone 4 🤣🤣🤣
Fantastic video. It crammed a *ton* of practical info into those 18 minutes. If people learned more about the body’s use of carbohydrates, beyond reductionist “good” and “bad,” the average person’s health and fitness results would improve dramatically. S-tier!
I agree with the first part. But in regards to the second part, people need to stop eating like they've got ten arse holes for a start 🥴😆😅
Exercise is key and it is not my cup of tea. But my 70 year old brother has a six pack because he works out four days a week and eats small portions.
😂😂 the shade.
He sounds like a legend 👍💪
You need to find something you enjoy doing.
Exercise isn't a chore when you enjoy it.
I got my 66yo adopted mum into bouldering (a form of indoor rock climbing) and she loves it, and it's far easier for her to do that, than to think about exercising, but it's still exercise.
Going to the gym and doing cardio is boring. Going to bouldering and climbing for an hour can burn off 500 to 800 calories (for me based on my heart rate monitor), which is a lot, but it's so enjoyable that I don't ever dread going.
@@Kushibunnyhey can you suggest some more fun excercise like that because my mum don't like gym either.
@@loyallimon it's all individual, but yoga is very accessible and fun also, just need to find something she enjoys. If she can do bouldering, find an indoor gym, it's by far the best and most fun full body workout I've found. Very accessible
Fantastic video! As somebody who’s into long-distance running, it was great to not only understand the science around e.g., carb loading but also walk away with practical tips I can apply.
As a marathon runner it is important to remember how long it takes to digest different foods.
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If you like pasta then I would eat it around morning and run towards evening.
Or eat it late at night and run during morning.
I would imagine a rough timeline is 6h for pasta to digest.
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Bananas and protein shakes are generally absorbed in 90 minutes.
Steaks 2-3h depending on how protein and fats they have.
I’ve heard we absorb roughly 40g protein per hour.
High fat foods like avocados should also be absorbed within 2h.
I was overweight and had blood pressure and fatty liver. I cut added sugar to zero and reduced the amount of my carbs intake. After 6 months, I lost 40 pounds, hypertension disappeared, and my fatty liver is now cured.
Neat. I'd like to have a better term than "exercise" for what causes muscle sensitivity to insulin to increase. Like strength training vs zone 2 cardio vs sprinting.
Also, most of the glucose in veggies is not digestible because it's part of the plant cell walls which we cannot breakdown. So that's a little bit of a poorly worded way to compare veggie carbs and straight table sugar.
I'd also like to learn more about the ways the body replenishes glycogen when glucose is not consumed post workout. Surely there are costs and benefits.
I'm also interested in learning more about the role of mitochondria and how they can become more efficient at glucose and or fat use for energy. You also didn't mention the dangers of glucose consumption in terms of the liver becoming fatty over time. That seems like a quick note worth mentioning.
Cool video. Looking forward to more.
Wow! Thank you so much for explaining so many things. This one video answered a lot of my questions. 😅
Actually, just yesterday I was so frustrated with my sweet cravings after exercising and was asking God why did He create it when it’s so bad. Guess He answered my question through your video. 😂😂😂😂
I do exercise for a few hours in a day but also have a sweet tooth. Many scared me saying it’s not good and I was feeling so bad thinking I can never eat anything sweet. But I’m super happy to hear it from you that it’s ok to have it in the 1-2 hour window. You just made one person in this world way too happy. I’m literally jumping with joy. Of course I’ll remember the complex carb thing you mentioned in your comment as well. 😂😂😂😂
Also, I was wondering about how the stamina increases in individuals and you answered that question as well. You are super awesome and you just got a diehard fan ❤❤❤❤
I was LITERALLY just thinking about this and was about to look into it for my own knowledge. So glad a trusted source pulled through
I would like to see more videos that target people who are over 50 or 60 or 70 or 80! (I'm in there somewhere.) Metabolism, exercise, stuff like that. And working. What about people who become or are sedentary? I would have liked to see how sugar effects us older ones. Thanks! I love and look forward to your videos!
4:00 Insulin
10:00 Type II diabetes
11:00 Glycogen stores
13:00 Sucrose
14:00 Glucose
16:30 Whole foods
Better than all my university A&P courses. Great job guys.
You just didn't pay attention
It was interesting watching your stubble come and go throughout the video. 😂 But seriously, excellent content about the body breaking down the sugar we consume. 👏
😂 That's funny that you noticed. I had to go back and re-film most of the clips during the second half.
Outstanding, clear, and concise. Thanks for creating this video 🙏
This is another super useful video from this channel for me. Now I understand why after a couple of years training in the gym my workout sessions can be longer without me feeling fatigued: my glycogen storage levels in my muscles just increased with time and constant training. Thank you!
You explain complex topics in an easy way. Thank you 👍
I just stumbled on this young man's page tonight. He is the best! The very best!
Now that was a great topic, great video and actually interesting sponsor!
I first learned about glycogen when preparing for long distance hikes (St Jacobs Path, 50km day marches).
It's nice to pick up on the subject again, thank you!
My husband is a type 2 diabetic. Since we've consistently been exercising, along with eating a little better, he was able to get off one of the diabetes pills. This topic was interesting cause I have always thought how bad sugar is for your brain and stuff. So this is a different look on this for me.
That is awesome! Good for him!
tell your husband to doing high intensive exercise to deplete glycogen store to get ride diabetes
Clinical trials have shown that 60% of type-2 diabetics can control their blood sugar using diet/exercise (especially if their diabetes is caught early).
Get a CGM. It'll tell him the entire story. Works for me. Went from A1C of 7.2 to under 6.0 by just eliminating the bad agents.
@@dear396
HIIT workouts near 90% of your max is very difficult to maintain for none athletes.
I’m an mma practioner and I usually tell people to avoid HIIT.
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You can lose the same amount of weight with less fatigue through LISS and MISS.
Like walking or swimming, some people like jogging whereas others gets knee pain.
I would love to see a video on coffee and how the antioxidants in coffee can break down the nutrients in our food.
Since childhood I was wondering why hard labour people are so thin despite of consuming alot of sugar all day long. From this video it's all clear. Thanks a lot. 30 years of wondering is disappeared in minutes. ❤
Key word "Portion Size & exercise that matter" regardless of how majority of people think sugar are bad for body. I have sugarvwith my coffee everyday and occasionally eat some cookies and soft drink. No issue with anything. I am 54 and lean mass with a 6 pack abs .150bls body. I am very strong bls for bls
Except that sugar is what every cell and organ of the body function on.
Best advice 👍💪
54 with a 6 pack. I'm jealous man. Are you on TRT?
Wait for more 2yrs and have it... Then come and massage
@@RANGOred All body cells and organs function on sugar. What's your point?
So simply explained, yet incredibly informative. And i love that you explain the facts of what happens to the body without bias and without needing to spare feelings. Thank you
"without bias and without needing to spare feelings" just reads like you feel that anyone who doesn't agree that carbs are great is biased and it hurts your feelings
@ragepig1059 have you not seen the people that get their feelings hurt from simple facts? Doctors are considered "fatphobic" for telling people the truth about health. So yes, I meant what I said
Food for thought is my favorite consumption of the day! Thank you guys! ❤
Id like a comprehensive guide video to nutrition pertaining to sugars, everything from the sources and types, to how they get used in the body, the different ways they can be stored (muscle and liver storage vs fat storage), things that can happen to excess sugars that get converted to fat, differences between sugar sources (carbs Vs sweets etc)
And for a separate video i guess id want to know what the other macro nutrients are used for and if they also have any undesirable or desirable effects in surplus and deficit
This is the most interesting topic so far, I've never seen it explained so well, kept it short and easy to understand. I'd like to know a lot more about this topic - when is the time to get some carbs in relation to heart rate zones, say if you're doing zone 2 would you ever need carbs? How is the body running on fat? Because if i understand correctly from this video - it would still work the same way just more trouble to the liver to break fat into glucose that then gets stored only if needed? It's there any other big energy consumers beyond the muscles? Heart? Lungs?
This is an excellent explanation of how sugar affects our bodies.
I learned something important today. Thanks for this one.
I have had these questions for years. This is the best explanation I have ever heard. Some sugar is not that bad if you work out.
As a future dietitian I love how easy you explain these difficult and controversial topics! Can you make a video on how the type of carbohydrate can affect DM2? I see so many doctors on social media telling pts they need to eliminate oatmeal, rice, etc.
I also wanted to add that the best recovery drink is chocolate milk! It contains complete protein with essential AA and carbs that your body can quickly absorb ❤
Holy moly can i be your first client?😂 Seruously i d like to know more about those arguments, for example what do you mean with dm2 and pts? Also is really that much good chocolate Milk?!What kind of i need to knowwww
Sugar is not bad, Fat is not bad, our body needs such nutrients to function properly. It becomes bad when you consume too much of everything.
This was amazingly organized and presented so it was easy to understand! Thank you!!
You are a great teacher. Thank God for you. We need more people like you. Don't stop making those great videos.
Amazing information, you guys always make it so digestible thank you and could you guys explain the function of tendons, how to maximize there strength and if sugar correlates to tendon use? Vitamin c???
Love this. Can y'all please do a video on people with "chicken legs" /skinny calves and explain the genetic aspect and what works best to increase it's size for hardgainers?Asking for a friend. 😅
Any science or research on the topic would be awesome!
Most videos i watched says that after eating glucose insulin will get higher as a result
, the high insulin will trigger fat storing already. I like your explanation that it differentiate muscles in motion vs muscle at rest
, if the muscles are in motion the glucose will be first used by the muscle the excess glucose will be stored as glycogen , if the glycogen stores are full , excess glucose will be stored as fat . I fully believe this explanation
i could listen to you for a whole day and never get bored you are amazing
Most informative video i‘ve seen in a while, well done
Thank you!
Context always matters. Great content
This has been one of the most intelligent presentations I’ve ever seen.
Congratulations for the awesome video. I am an open water marathon amateur athlete and must say: having some simple carb intake in the middle of my challenges help a lot, especially when I will be swimming fr more than 2 hours. People sometimes judge simple cabs as pretty bad. After seeing the good effects of it in my trainings and how I have been even losing weight because they give me extra energy to keep on exercising, I started to challenge those suggar-blaming peple 😂
+1
Same here with mma.
I frequently train 2x 90 min sessions per day.
So 3h of workout and 1 min rest every 5 min.
Yep, that’s why I say that low carb people don’t exercise hard. Whenever I’m exercising hard and starting to get tired à simple drink or carb get me some energy to keep going
I can swim 4 hours without any refueling. Im my opinion there is no need to take any sugar for only 2 hours, except maybe when it's in a race or when the water is very cold.
@@Noegzit
There has been numerous studies on intraworkout for endurance athletes.
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Drinks like Gatorade and Powerade shouldn’t be consumed for normal gym time.
But for swimming 4h you can benefit from it.
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I workout 3h with mma and wrestling.
I always have something like protein bars, or bananas or even simple chocolate candy.
They are all good at refueling glucose into your muscle.
@@imhassane Short term benefits versus long term benefits, don't you think?
About low carbers I guess you don't know them very well. If they don't need refueling maybe it's because they are better adapted to exercise than you are. 😉
Johnathan a well presented piece, nice images and clearly explained. I have read that the intestines can in-fact convert up to 30g/hr of fructose to glucose and thereby give some buffer to the liver. I dont have that source at my fingertips at the present but have you read anything similar? thks 👍
@TheAnatomyLab
Please do a video on Fatty Liver Disease!!!
Many people don’t understand or know anything about it. It’s also a growing concern with the uprise seen in years.
Thanks!!
I understand that is not a very well understood subject.
@@TucsonDude that’s why I would love to see what they have to say.
I was recently diagnosed with it after blood work and ultrasound. Mild but still concerning to where it was a wake up call.
Completely changed my diet and implemented 30min of cardio 5x a wk with 0 alcohol. Been a positive experience because I’m learning how to cook, prep food/snacks, how to pick ingredients and it’s becoming normal.
@@MarioLopez-ri4tg Get a CGM. You won't know the true story until you can see your BG change in realtime.
this is best 30 min video on sugar/food/energy on internet
Can you please make more videos on injuries from sports and working out? I was told I strained my hip flexor but I’d like to know more about this
Amazing information, it's like a free collage thank you so much for that
So informative and helpful! Thanks for sharing!
Very helpful!! I understand my body much better. Thanks
I'm always finding these interesting. The little things like these are always interesting. Also want to do a genetic test to know more about myself but I don't trust a lot of the major companies out there. Especially with the recent news regarding 23
Hi, this is great video on the sugar, you explain the nuances clearly on the sugars . Maybe you could make a video(s) on the Fasting, both intermittently and prolonged since it is related to the sugar and insulin. In my opinion it would be very useful information to have for a lot of people. As always Fantastic job:)
When fasting and blood sugar goes too low glucagon, adrenaline, and cortisol rise to replenish blood sugar squeezing glycogen from the liver. Adrenaline and cortisol also release fat into the blood creating insulin resistance, slowing the absorption of glucose for survival purposes. All these actions impede on the thyroid system and effectively slow metabolism.
Main benefits I think are giving the digestion a break from crappy food. But you could also just eat easy to digest food
@@aspiresk8boarding Hi, great reply, but I don’t think Insulin resistance come from fasting. I think it actually comes from constant consumption of carbs, especially refined. Carbs raises the most insulin, then protein which is not as much and the fats which almost do not raise . Too much insulin causes insulin resistance. Keep in mind that what I’m saying is not 100% since science is not simple. I hope you have a great day:)
@@thediamondarmking6545 High insulin is a symptom of insulin resistance. But regular insulin spikes don’t like “de sensitize” insulin receptors. Eating a high carb low fat diet is successful for reversing IR. It’s primarily hormone driven and it’s related to the amount of lipids competing with glucose uptake. High cortisol person or obese have high amounts of fat in the blood slowing glucose uptake.
Fasting or low carb diets only hide insulin resistance by avoiding insulin spikes.
@@aspiresk8boardingI will research on that. When I mentioned fats, I meant as a food source. Just to clear any potential misunderstanding. IMO, with keto and intermittent fasting, you would begin to use fat stores as a source of energy. I’m open minded about health since it is not simple and requires a deep understanding on the research. We might have different opinions but it is actually a good thing, since we discuss something as important as health and learn more:)
These guys are experts on anatomy, but not on sugar, insulin or fasting. They have failed to explain essential things about insulin in many of their videos, they only say it allows glucose entering the cells, but there's so much more to insulin, such as it being the fat storage hormone. Type 2 diabetics and obese people are fat, because they have high insulin levels, a pathological state called hyperinsulinemia. They get it from chronic excess carb consumption.
So this video could be used to help a type 2 begin the process of reversing their diabetes. 🎉🎉🎉 Wonderful video very helpful.
There is no reversing diabetes, no matter what you do
This discussion is so light. You can listen even not watching the video
Wow! Excellent video! Thank you from someone who exercises daily! Great info!
Johnathan thanks for this great video. I was wondering if we already have a lot of fat stored in our body would the depleted glycogen level of the muscles after an intense work out will be refuelled from the stored fats ? This way would we have self recovery even though we do not intake a high GI food after the workout ? 8:13
I’ve always wondered, as a post exercise shake, is it better a protein shake or an amino acid shake? I know amino acids are protein building blocks, but I’ve noticed that taking protein makes your muscles grow, but not necessarily your strength, whereas amino acids take longer to grow muscle but you tend to get stronger. So… I wonder what’s the biochemical difference between taking either. I take amino acids and feel like the aid quite well with muscle recovery
That's what I was preaching to my friends for almost 3 years!
Thanks for the glycemie load formula.my sister is a nurse student and i'm happy to learn a lot from your video.sure she will also appreciate .i'm interested in all science subjets.
This is interesting because I have hypoglycemia and really struggle with intense exercise because I tend to have a blood sugar crash in the middle of an intense session and have to keep diabetic glucose tablets in my workout bag. I also hate eating full meals just before working out so heading it off before exercise is nearly impossible.
One thing I want to say though is the use of CGMs by non-diabetics. It really concerns me that it can make them harder to access for diabetics (like ozempic) and make people way too focused on non important health data. The average person who is not diabetic does not need to monitor their blood sugar with a CGM and likely won’t interpret the information correctly and can become unhealthily obsessed.
Also remember that nutritionists are NOT the same as dietitians. Dietitians are certified and require specific education. Literally anyone can call themselves a nutritionist.
you are pre diabetic. get a gcm.
@@obelixpfeifenreiniger2863How… did you know that?! I saw an endocrinologist and she said I was pre-diabetic. She didn’t mention anything about what I posted on regarding sugar crashes during exercise so how on earth did you know?!?! 😮
i am god damn autistic and smart. but yeah: so, you are excerzising - you need energy. the body ramps up sugar production suring excerzise, it is called "gluco neo genesis" (sugar new making). and you have eaten before, so you have enough sugar already in your blood stream. but the body does not really know how much sugar you have in your blodd stream, it gets its signals from the cells. inside the cells, all your cells, there is a tiny engine. it can run on sugar, amongst a couple of things. so, the muscles are working, the cell wants energy. but it ccant get enough, since you are pre diabetic, and the cell wont let the insulin dock anymore, so the sugar door is closed, or not wide enough.
so thats why you cras regardless of eating, thats why you crash harder while excersizing. essentially, doing cardio is harder for you, but you need to do cardio, since you are diabetic. you are better of not eating eat all while excerzising. hh
so what are you to do? dont eat fast carbs like wheat, bread, noodles, rice and potatoes, and sweets of course. you can eat till you explode, just dont eat those grain carbs and starch carbs. what also really really helps, but it is very hard to do: dont eat anything from morning to morning, so 24 hours. eat a very herty breakfast after 24 hours - but without carbs!!! do this 24 hour fast twice a week, it will get easier, trust me. my advice would be the fasting thing and dont eat wheat or any grains. now rules for quantity, no rules for excerzise. just start with the grains. dont eat them, period.
oh jeah: something really really really important: dont eat ANY seed oil. just dont.
here, check out this blog: she is a biochemist and once was prediabetic like you or me.
drcate.com/list-of-good-fats-and-oils-versus-bad/
one more thing: just do what i said, start with the grains, dont eat sweets, dont eat seed oil.
youll be a changed person in half a year.
counting calories is useless, excerzising is good, but youll need energy, but yeah, you cant have any.
dont start meds, you can do without. just start with the grains. eat good fats. youll need them.
a gcm really really helps with motivation!!!
@@camscornerbooks
@@obelixpfeifenreiniger2863 wow!! Thanks for the link too!
just to be clear:
in reality, you have constant HIGH blood sugar, but you cant access it - so you feel exhausted while having high blood sugar. thats why a gcm is so usefull.
thats why you have way more energy after eating almost nothing because of sickness or because you were stressed out.
Brilliant upload, concise knowledge, and easy to understand delivery. Thank you, for the wonderful work!
One thing that I’m always unsure about, and that wasn’t mentioned, is how sugar consumption correlates with increased inflammation in the body?
Sugar->fat->glucocorticoids->inflammation
Lol, this great video explaining the science of carbs and sugars was followed immediately by a Penn Station ad featuring an average person consuming a surplus of the worst kind of carbs and chock full of the most addictive, taste stimulating, and heart killing additives. Thanks for the great video, it is a nice refresher as I fix my diet after 6 years of marriage to a foodie (like myself) and destroying the prior, ultra clean diet I had achieved in my early 30's. Already feeling tons better and appreciative of the information provided in this channel. I learned completely new stuff on the caffeine and exercise video so instead of splurging penn station, I'll keep consuming your awesome content. 👍
Buen día ☀️ y gracias!
Could you do a video on the benefits of artificial sweetners vs actual sugar i just think it would be really interesting. Im allergic to sweetners like aspartame and because of the sugar tax its in everything
Unless your are trying to grow a 3rd eye or something I dont believe artificial sweeteners have any benefits as they are just chemicals. Since the voodoo has been put on sugar more manufacturers are filling their products with chemicals, I dont see this as a good trade off
Depends on the sweetener. Sucralose and saccharin have a negative impact on gut bacteria. There is evidence that stevia does too. Aspartame and others don't. The main benefit of sweeteners is for people who are otherwise struggling to keep their sugar intake at the level they need. But if you're allergic to artificial sweeteners you'd just have to avoid them.
Fascinating video! I always exercise in the morning on an empty stomach. My theory is that as I haven't eaten since the night before and my blood glucose levels must therefore be low, my body will have to use my fat stores to fuel the exercise, but I don't know if I'm correct. I'd love a video on what happens when you exercise depending on how long it is since you last ate, and also if exercise at different times of the day has different effects on the body, and also if how it fuels that exercise changes.
As long as you keep the intensity low you should be good. The body uses its glycogen stores when things get intense or hard.
@@wisskier Every third day I do a full on hour long workout and they're definitely not low intensity! Can the body run out of glycogen? Wouldn't it have to dig into the fat stores to replenish the glycogen if I haven't eaten for 12+ hours? I never feel weak or lightheaded. These are the kind of questions I have. I've seen lots about how to fuel exercise by eating beforehand, but nothing about what happens if you don't eat before.
@@nerys5104 you can definitely blow through your glycogen stores. When you do run out your power production is going to drop. Have you ever "bonked"? I've seen drops in my ability to work that I attribute to under fueling that were not bonks.
@@nerys5104 listen to the Trainerroad "ask a coach" podcast for way more educated discussions on the topic
@@wisskier I've never bonked! But I use DVDs so I just do whatever the instructor is doing. I wouldn't be able to do any one exercise indefinitely, whether it's cardio or resistance training. So at some point I imagine I would bonk, if I just kept going without any break at all.
You explain so well. Thank you. Love from 🇮🇳
I just spent 18:07 of my life watching this video. And I can say, those are time well spent. 🎉
You really taught me a lot of things which I didn’t knew ❤
Glad you enjoyed the video!
Hey Jonathan,
I am seriously addicted to sugar.
I have been all of my life.
I started experiencing the effects of Hypoglycemia somewhere in my thirties.
Somewhere in my life i learned about glucotabs and have carried them on my person or in my vehicles and kept them in my home for years.
I just turned 75.
In the last few months or so, I have noticed when I get out of bed of a morning, I am experiencing the effects of Hypoglycemia.
I have taken to having a couple swallows of some sort of sweet soft drink to carry me through until I have some sort of breakfast.
Then I am pretty good to go for the day unless I get very active and need a sugar boost.
Is hypoglycemia a subject you can base a show on ?
People call it addiction and have some shame over eating carbs and sugars. The body NEEDS sugars for proper functioning. It’s good to listen to your body and give it what it needs.
Studies show eating less than 150g carbs for sedentary people raises HPA axis activity meaning up regulating stress hormones and slowing metabolism.
After fasting all night blood sugar dips then cortisol kicks in to raise it back up and wake us up. I think it’s so important to carb up in the AM to refill liver glycogen and suppress the stress response
@@aspiresk8boarding yes, organic and raw sugars not
highly processed.
I suggest eating berries and fruit for sugar Elder
SUCROSE IS SUCROSE NO MATTER THE SOURCE lol.
What next? You going to rip out IV glucose drips of coma patients 'because it is natural sugar bro!'.
@@ledgy69
@@aspiresk8boardingtable sugar obviously isn't what the body needs its what it wants since it's so sweet and calorie dense, our body wants to bulk up for winter starvation but that ain't prolly coming so it's better to NOT listen to your body by eating donuts and other processed dogshit with seed oils, artificial coloring etc. Eat fruits n berries in large quantities or make it into a smoothie and keep in fridge overnight for a breakfast bomb.
Refined carbs (or any other) isn't addictive, the closest they have gotten is a combination of fat, carbs and flavour enhancers (highly palatable food).
I was curious about your statement regarding fat in the video. You said essentially that fat doesn’t need to be converted and it gave the impression that ‘fat makes you fat’ however I thought that bile helped to break down fat. Also I learned through trying the keto and carnivore diets that fat is essential for certain organs like the brain to function properly. I found that increasing my fat and protein and lowering my carb intake caused me to lose weight and reduce fat in my body without significantly increasing exercise, I also thought that we can’t really remove adipose tissue from our bodies though our diets but we can reduce the size of those cells as that release the stored ‘energy’ and retained fluids when our body uses it for energy instead of the glycogen. I would be interested for you guys to do more videos into these subjects. Lies my doctor told me by dr ken berry was helpful to me understanding some of this.
EXCELLENT video !!!
Great explanation.
👍🙇💪la fructosa 🍎y azúcar 🍰🍦🍨buen video Jonathan
Hacer ejercicios es fundamental 👍💪
Can you do a video about how different levels of blood sugar work and affect you? I’m a non diabetic, I fast for about 18 hours per day, I workout 3 times per day, my blood sugar regularly drops to around 4,2 and I can’t find information on whether this is dangerous or not
If its below 4 its a problem. If its 8 or higher its a problem. My fructose intolerance does the same thing. If its wayyy to low you feel tierd shaky and have a hard time focusing. U also get anxiety cause it makes ur body go into to fight or flight mode. It can make you anxious or depressed for a day or 2 after cause it can mess with chemicals
Thank you for explaining so well how exercise helps insulin levels. Doctors don't really say why.
This is the best video about sugar, very clearly explained so that it is very easy to understand.
As a regular gym goer , I experience that after I consume my dinner (normal Indian dinner ), I feel fatigue so much so that I don't feel like doing anything for the next 1 to 1:30 hr. Can you please explain how and why this happens and what can I do to solve this problem?
me too
Too much carbs. I assume your dinner is carb centric like rice or naan and such? I'm no expert but I have the same problem. What I do is I add more meat/other protein and vegetables (not carby ones) and greatly reduce my intake of rice and bread etc and I don't have the same problem anymore. Sometimes I have a cheat meal with loads of rice and the same overwhelming fatigue comes back to remind me how bad I am with carbs lol.
I always wondered. If we don’t consume carbs after a extensive workout. Does our body consumes fat to replenish the glicogen? Thanks a lot for the information guys!! Awesome video as always.
The answer to your question is yes. The body uses the glycerol bone of fatty acids and some other substrates readily available in your body to replenish glycogen through gluconeogenesis. No ingestion of carbs needed.
@@Szilvia_Szilvia thanks a lot for the info!
@@Szilvia_Szilvia Wait.. so does that mean when cutting, I should not be consuming any food right after a weight-lifting workout? And if yes, for how long should I avoid it? (Assume that my meal will have carbs)
@@martiananomalyUnless you're emaciated, your body has enough substrates to function independent of being right after a workout or not.
If you're cutting as in bodybuilding, you may risk losing muscle you actually want to keep, if you're in a big deficit for too long time, so unfortunately the answer is, it depends... on the 2nd day of your cut, nothing negative will happen... but if you're at the end of let's say 2nd week and you are well under your needs, you will lose both fat & muscle, even if you're eating carbs. The difference the carbs make is 1) may cause systemic inflammation 2) every 1g holds 4g water, so your scale won't budge easy 3) makes you hungry within a much shorter time than if you were without them. Hope that helps.
So after a cardio workout or strength workout I should have some simple carbs to refill the muscles that were used.i am not a suger person but listening to this I understand now why my coach has me haveing rice krispies or coc pops after my workout to replace used glycogen and get me ready for my workout the following day.
Love this page as I learn so much and the guys explain is so simple
I work in the gym daily but even if I didn't, this channel would still be my favorite
Could you maybe do a video on how sugar consumption affects hydration? Maybe comparing sugar/glucose sources and going a bit more in depth into glycemic index and the translation to athletic performance.
That initial opening scene reminds me of the 20+ years when I did press-ups every day, I only started getting tired at just over a 100, I used to count 1-2-3-4-5, 1-2-3-4-5, until I completed around 110. The past 5+ years I've been experiencing excruciating pain in my shoulders, more so on the right, sometimes being woken at night. In a nutshell, all these exercises we do are crazy, simple walking and hiking is all we need. My running up and down the mountain in record time also wasn't a good idea. If we go to the extremes it will come back to haunt us.
you probably have a shoulder impingement, by just doing press ups you'll develop an imbalance, this is why you should do various exercises, so press ups are a "push " movement and a pull up would be a pull movement, you need the balance of both..
This video is so interesting I love it! For why it’s so easy to eat too much sugar, not only is it not filling, but you get hungrier again much faster. For example any time I eat plain pasta, that is not whole grain, I eat a ridiculous amount, and get super full, buuuuut… literally 30 minutes later I’m hungry again… and like really hungry too.. there’s a good reason I don’t eat too much pasta haha
I love these kind of content. I thought simple sugar is just bad. I've been working out almost every day.
Thanks for that video! Is there maybe the possibility to cover fat also at some point? Or maybe you could just answer this here.
It is really confusing how fat metabolism works. You mention in the video that fat gets stored as fat, but how much of the fat one eats during the day is immediately used for energy utilization? Wouldn't that require a ketosis state?
At Andrew Huberman's Podcast, Andy Galpin just briefly mentioned the fact that if you do cardio, during the session, you are utilizing fat (zone 2, aerobic, therefore fat); during resistance training one utilizes primarily glucose (as you mention in the video). But after zone 2, you enhanced your ability for Glucose absorption and after resistance training you enhanced your ability for fat metabolism. This is confusing to me. By which mechanisms does this happen respectively especially for the fats?
The brain is fueled only by glucose, so if I only eat meat this fat will have to be broken down somehow into glucose right? But this would contradict the statement to some extent that fat is stored as fat (as you say in the video).
Sorry if I'm missing something fundamental here, fat does really confuse me though.
Thanks again for this video and also for the rest you do! Much appreciated!
Great video! Would love to see how artificial sweeteners work and get processed by our body!
Shame I can't ''like'' more than once or subscribe multiple times.
Great content.
Thank you for uploading and sharing.
Should also add that sugar is added to a LOT of foods often to improve taste even in non-sweet food.
From a flavour perspective sweetness offset sourness and bitterness. As well as saltiness if Im not mistaken.
So something like a tomato pasta sauce may have sugar in it. To offset some of the acidity in the tomatoes.
Read the nutritional data.
It was mentioned and even emphasised in the video.
I use a libre sensor for my diabetes, until I was diagnosed with diabetes I never paid attention to carbs. Now iv become a brainiac at carbs 😂😂 great video guys I learn so much from these.
Same here. Funny, that I just eliminated about a dozen bad actors and dropped my A1C considerably.
Where are these people getting videos of people eating and holding foods 😂
Right
Please do B-12! Especially the process of how the body converts cyanocobalamin to what it can use.
One of the best videos I’ve seen. Very informative
Great video, thank you! So my next question is: how do you work out how much to eat to top up your glycogen storage, but not start storing it as fat? Many thanks 😊
I might consume close to 2kg of pure sugar per week when cycling 20 hours per week. During and after exercise and healthy meals and snacks outside exercise. Sugar definitely isn't bad it's all about when you eat it.
You ingest 2 kilograms per week (4.4 pounds)? Damn, that is enough sugar to run a marathon LOL not 20 hours of cycling. Not the same intensity
I would like you to define what you mean by "pure" sugar.
2kg would be almost 1,200 calories per 7 day week of "pure" sugar.
Pure sugar would be something like a refined table sugar. Is that what you are doing? Or are you lumping everything that has sugars in various forms into "pure" sugars?
If you are actually taking in that much "pure" sugar when you could just eat better.....might want to reconsider how you fuel yourself.
@@0xDEAD-C0DEcycling burns comparable calories to running at similar intensity. I consume the equivalent of a soda an hour of sugar biking otherwise I don’t have any energy
@@mjs28she means that 100% pure Columbian shugar
@@0xDEAD-C0DEunless you have seen his training data, you can't know that. That is 8,000 calories and I can see that being reasonable for 20 hours/week on the bike. I take maltodextrin/fructose at 40-100 grams/hour when I'm on the bike.
Man... That was SO informative. Thank you.
Hi i wonder if you can do a follow up video explaining what happens when we do keto and get in the so called ' fat adapted' state and how our muscles get energy without glucose? Thanks for the video!