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Well, I think I’m counting on Dr.DiNicolantonio to ‘fix” my entire body! The Blood Sugar Fix is the third book of his that I have read and they all come highly recommended. I’ve learned a tremendous amount through all of his Fix books and The Blood Sugar Fix was no exception! (see Virtaworks for reviews of The Salt Fix and The Obesity Fix and author background information)
Anyone with diabetes needs to read The Blood Sugar Fix because it is a very detailed guide by actually two authors, Dr. James DiNicolantonio and Siim Land that focuses on diabetes and insulin resistance. The book aims to help readers understand and manage these conditions and other conditions for better metabolic health. It is packed with information too. Sometimes it got a little too sciency for me, but I just tried to pull out helpful nuggets of information that I could easily understand and there were a lot of those that’s for sure. I usually listen to health books on Audible so I can easily take notes while listening. Especially with a book as detailed as this one.
Here is the information and link to an Audible membership where you can listen to this book for free for 30 days and then cancel if you decide you don’t want the membership, but Audible has changed my life! I listen to so many more books instead of having to read them. Actual reading takes a lot of energy! Ha!
I think of diabetes in the same way as I think of a pandemic, even though it is more commonly called an epidemic. I need to Google what the difference is. But over half of U.S. adults have diabetes or pre-diabetes and over 529 million people worldwide. The World Health Organization predicts that by the year 2030, diabetes will increase to 643 million and be the 7th leading cause of death in the world. It is the primary cause of cardiovascular and kidney related deaths in diabetics. Diabetes doubles the risk of overall death and someone with diabetes has a shortened life expectancy of 5-10 years. Do you see now why all diabetics need to read this book?
The Blood Sugar Fix is a manual for achieving optimal metabolic health, blood sugar levels and insulin sensitivity. The authors provide a deeper understanding of the causes of diabetes and insulin resistance and all the weapons to fight it.
This book sees metabolic health as key to overall well-being. The authors believe that fixing blood sugar imbalances and insulin resistance leads to long-term health. The authors use science (A LOT of science!), practical tips, and personal stories to help readers take charge of their health and they highlight how diet, lifestyle, and hormones affect blood sugar levels. It looks at the role of carbs and their effect on insulin sensitivity. The authors give instructions on how to manage blood sugar with diet and lifestyle changes.
I wish I had a dollar for every time I have heard the term “insulin resistance.” But it is vital to know about it in order to improve it and become more “insulin sensitive.” The authors explain insulin resistance in detail. This helps readers find and fix the root causes of this issue. But for those of us that follow a ketogenuc diet, we are doing the number one thing we can be doing to become more insulin sensitive. Other factors play a huge part too!
"The key to optimal metabolic health lies in understanding the complex interplay between diet, lifestyle, and hormonal factors that influence blood sugar regulation." The Blood Sugar Fix
There are many causes that can lead to Type 2 diabetes. Many things like genes, lifestyle, and the environment. Type 1 diabetes usually starts in childhood. Type 2 diabetes is more common in adults.
Gestational diabetes happens during pregnancy and can raise blood sugar levels. Knowing the causes of diabetes helps us manage it better and prevent it from getting worse. If we know what causes something that gives us better ammunition to fight it and hopefully prevent it.
I’ve definitely wasted a lot of time blaming myself for being diabetic, but The Blood Sugar Fix helped me to realize there are so many other factors. Anyone with diabetes just needs to concentrate on doing whatever they can to fight it and The Blood Sugar Fix definitely helps with that and debunks a lot of the myths and misinformation.
In this podcast video, the authors Dr. James DiNicolantonio and Simm Land talk about their book The Blood Sugar Fix. Now if you watch this, promise you will still read the book! 😀
There is so much more information in the book, but this video touches on some of it and helps you to understand metabolism, insulin sensitivity, blood sugar, and the role of diet and lifestyle that all work in conjunction with each other to make up your metabolic health.
Insulin Resistance (someone owes me another dollar)
Insulin, made by the pancreas, helps control blood sugar. When we eat carbs, they turn into glucose, which goes into our blood. Insulin tells our cells to take in this glucose, keeping blood sugar stable. But with insulin resistance, our bodies don't respond well to insulin. This leads to high blood sugar and health problems. The Blood Sugar Fix explains how insulin and glucose work. This helps us understand insulin resistance and metabolic disorders. With this knowledge, we can make better food choices.
Insulin resistance is a huge part of type 2 diabetes. The body's cells don't respond well to insulin, which controls blood sugar.
Symptoms of type 2 diabetes include thirst, frequent bathroom trips, weight loss, and blurry vision. These happen because the body can't make or use insulin well.
For type 2 diabetes, treatments often include insulin shots. Some people might take metformin, a pill, to help with insulin resistance.
Managing diabetes without medicine means checking blood sugar, eating right, and exercising and staying active. These actions help make insulin work better and improve health.
Learning about diabetes and insulin resistance helps us make smart choices. It lets us take steps towards better health.
Strategies for Enhancing Insulin Sensitivity
Regular exercise helps make insulin work better and muscles use glucose well.
Eating a balanced, low-carb diet with whole foods can reduce insulin resistance.
Increase Omega 3’s
Managing stress helps avoid insulin resistance and keeps metabolism healthy.
Getting enough sleep is key for good insulin sensitivity and glucose metabolism.
Supplements like chromium, magnesium, and alpha-lipoic acid can help with insulin sensitivity and glucose control.
By using these tips they can improve insulin sensitivity. This leads to better metabolic health.
Everyone is different in their degree of insulin sensitivity and the book goes into different strategies of combating insulin resistance depending on where you are metabolically. The book does offer different dietary approaches and allows more carbs for those people who are more healthy and more insulin sensitive. The book also goes into detail about how to eat these additional carbs.
Regulating Blood Sugar Levels
Keeping blood sugar levels healthy and stable is key to managing diabetes and staying well. The Blood Sugar Fix offers practical ways to control blood sugar. It gives readers the tools they need to keep their glucose levels in check.
Strategies for Glucose Control
The book shares different proven methods for managing glucose levels. It shows the value of a whole approach to diabetes care. By using these methods, people can improve their health and lower the risks of high blood sugar.
Implementing a low-carbohydrate diet to minimize blood sugar spikes
Increasing physical activity and exercise to boost insulin sensitivity
Incorporating nutrient-rich foods to stabilize blood sugar
Avoiding seed oils (I see this ALL the time, so important!)
Decrease Omega 6’s Increase Omega 3’s
Eat Whole Foods and avoid over-processed foods
Managing stress and getting enough sleep for healthy glucose levels
Checking blood sugar levels regularly through testing and tracking
By adding these strategies to our daily routine, people can better manage their blood sugar. This helps with glucose control and helps us to be proactive with our diabetes care.
The Power of Low-Carb Diets
Low-carb diets are a game-changer for managing diabetes and boosting metabolic health. The book goes into great detail about how different foods affect us metabolically. I learned so much about the best and not so best foods to be eating.
Dr. DiNicolantonio stresses the importance of eating low-carb, nutrient-rich foods. He advises cutting down on refined carbs and sugary foods to avoid insulin resistance. Instead, he suggests eating whole, unprocessed foods full of vitamins, minerals, and fiber.
Dietary Recommendations for Diabetes
Dr. DiNic says a low-carb diet can change lives for people with diabetes. Cutting down on carbs helps control blood sugar and improve insulin use. This leads to better health and lowers the risk of diabetes problems and side effects.
Focus on nutrient-dense, low-carb foods such as leafy greens, non-starchy vegetables, healthy fats, and lean proteins.
Limit the consumption of refined and processed carbohydrates, including sugary beverages, baked goods, and refined grains.
Incorporate healthy fats from sources like avocados, nuts, seeds, and olive oil to support overall metabolic health.
Prioritize regular physical activity and exercise to further enhance insulin sensitivity and glucose control.
By sticking to these dietary tips and a low-carb way of life, people with diabetes can manage their health better. They can see big improvements in their well-being.
The book also details so many different ways of lowering the blood sugar impact from food. Two examples of this is consuming apple cider vinegar and going for a ten minute walk after a meal.
The book also explores some carb cycling, but this is usually recommended for people that do not have diabetes.
"The key to managing diabetes is to focus on low-carb, nutrient-dense foods that can help regulate blood sugar and enhance insulin sensitivity." The Blood Sugar Fix
Natural Remedies and Lifestyle Modifications
The Blood Sugar Fix focuses on natural ways to manage blood sugar also. It talks about using supplements, herbal therapies, and mind-body practices. These methods help people take charge of their metabolic health.
I am perpetually unsure of what supplements are beneficial and those not so much. The amount of money I spend on supplements is mind boggling. But I loved this part of the book and the very extensive discussion on beneficial supplements for better glucose control. There was so much great information on how all these vitamins and minerals can affect everything. Just knowing that low salt diets can increase insulin resistance was huge for me. (Although I have read The Salt Fix by the authors so I knew this before) But just to read it again helps me to pay the proper attention to my sodium intake.
A lot of great information on the importance of magnesium. If we are deficient in magnesium this can promote glucose intolerance and insulin resistance.
More on so many other supplements like Cinnamon, Chromium and Alpha Lipoic Acid. My Amazon cart has been very busy after this book!
Here’s a little bit about what supplements can do for your health.
I also liked how the book describes how to get most of the vitamins and minerals we need naturally, just from the food we eat!
Incorporating Exercise and Stress Management Practices
Exercise is key to keeping blood sugar levels healthy. Dr. DiNicolantonio suggests different types of workouts, like strength training, HIIT, and cardio. These exercises boost insulin sensitivity and overall health.
The Power of Physical Activity
Exercise is a strong ally for managing blood sugar. Activities like brisk walking, jogging, cycling, or swimming can make insulin work better and lower blood sugar. Strength training, like lifting weights or using resistance bands, is also good. It builds muscle and speeds up metabolism.
Aim for at least 150 minutes of moderate-intensity exercise per week, or 75 minutes of vigorous-intensity exercise.
Incorporate a variety of activities to target different muscle groups and keep your routine engaging.
Consider adding in High-Intensity Interval Training (HIIT) to your routine, as it can be especially effective for managing blood sugar.
The Power of Stress Management
He also stresses the need for stress management. Stress can mess with our hormones and make insulin resistance worse. Try practicing some of these stress-relievers below that can help manage stress and support metabolic health.
Stress can raise blood sugar levels by making insulin less effective. Adding stress-reducing activities to your life can help. This supports your metabolic health.
Practice mindfulness techniques, such as meditation, deep breathing, or yoga, to help calm the mind and body.
Engage in relaxing activities, like taking a warm bath, reading a book, or spending time in nature.
Prioritize self-care, such as getting enough sleep, eating a balanced diet, and finding ways to unwind and recharge.
By using exercise and stress management together, you can actively support your metabolic health. This helps keep your blood sugar levels healthy.
Preventive Measures for Maintaining Healthy Blood Sugar Levels
The Blood Sugar Fix shows us how important it is to keep our blood sugar levels healthy. By following the steps in this book, we can lower our risk of getting diabetes and other metabolic problems.
Dr. DiNicolantonio talks about the need for early checks and action. Regular visits to the doctor can spot insulin resistance or prediabetes early. This means we can make changes and get treatment to stop diabetes from happening.
Regularly monitor your blood sugar levels through fasting glucose tests and oral glucose tolerance tests.
Work closely with your healthcare provider to understand your risk factors and develop a personalized prevention plan.
Adopt a healthy, low-carb, nutrient-dense diet as recommended in The Blood Sugar Fix to support optimal blood sugar regulation.
Dr. DiNicolantonio also highlights the importance of changing our lifestyle to keep blood sugar levels healthy. By eating right, staying active, and managing stress, we can control our metabolic health. This reduces the chance of getting diabetes or other problems.
Preventive Measure | Description |
Dietary Modifications | Adopt a low-carb, nutrient-dense diet that emphasizes healthy fats, lean proteins, and fiber-rich vegetables. |
Regular Exercise | Incorporate a variety of physical activities, such as strength training, cardio, and flexibility exercises, to improve insulin sensitivity and overall metabolic health. |
Stress Management | Engage in stress-reducing practices, such as meditation, mindfulness, and relaxation techniques, to mitigate the negative impact of chronic stress on blood sugar regulation. |
By using the tips from The Blood Sugar Fix, we can be proactive about our blood sugar levels. This approach helps us avoid diabetes and other health issues or if we have diabetes it helps us manage it much better! It’s a solid plan based on science that lets us take charge of our health and live better.
Thinking about The Blood Sugar Fix, I see how our lifestyle choices really affect our metabolic health. By following Dr. DiNicolantonio's advice, we can manage our blood sugar better. We can fight inflammation and stress, and that leads to better health. This guide is a great tool for anyone wanting to improve their health and avoid blood sugar problems.
This review just barely scratches the surface on all the life-changing and vital information contained in the book, but I hope you can read it and implement as many things as you can to help in managing your blood sugar!
Wishing you good health and happiness,
Denise♥️
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