February 18, 2020
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6 Ultimate BENEFITS OF EXERCISE For Diabetes, Insulin, Weight Loss, Your Brain & More


best exercise for diabetes insulin
resistance and weight loss
everywhere you turn someone tells you to
exercise but why what are the benefits
and if they tell you its calories or no
pain no gain or to lose weight they are
telling you the wrong thing so we’re
going to go over different principles of
exercise that you get the big picture
and you can start exercising the way
that’s going to make you healthy coming
right up so how do you exercise the
right way or even more importantly how
do you avoid exercising the wrong way as
we’re going to talk about there are ways
to exercise that will actually worsen
your diabetes your insulin resistance
and your ability to lose weight so we
absolutely don’t want to go there but we
need to understand some basic things
first the first thing is that what are
these three things diabetes insulin
resistance and weight loss what do they
have in common and the answer is
hormones they have hormone imbalances
the system has been pushed out of
balance over a period of time until it
doesn’t have the ability to regulate
itself under those conditions and those
hormones are primarily insulin cortisol
and human growth hormone insulin is a
storage hormone it responds to blood
sugar and whenever blood sugar rises
insulin rises so that the insulin can
guide the blood sugar out of the
bloodstream and into the cells all of
these diabetes insulin resistance and
weight loss – and we should emphasize
we’re talking about type 2 diabetes here
all of them have too high an insulin the
second hormone is cortisol cortisol is a
stress hormone in response to stress
your body wants to increase the ability
to produce energy and the fastest source
of energy in an emergency is glucose so
cortisol response to stress cortisol
increases glucose and glucose in turn
stimulates insulin so insulin of course
is the main problem here but cortisol
contributes it adds to the production of
insulin under stress and exercise is
stressed so we need to understand how to
maximize the hormonal benefits and
reduce the negatives
the third hormone is human growth
hormone and human growth hormone is a
rejuvenating hormone it’s a muscle
sparing muscle building hormone and it’s
a hormone that increases metabolism so
if you can workout and increase your
human growth hormone then your
metabolism stays higher between workouts
so it has nothing to do with the
calories that you burn during the
workout it has to do with are you moving
closer to balance and are you improving
or worsening your metabolism so these
three hormones are what we’re going to
talk about and that’s what we have to
understand that all of these issues are
about hormones and insulin is primary
and diabetes insulin resistance and
weight loss cortisol and human growth
hormone are critical in response to
exercise how do we exercise to get these
two principle number two is about
insulin resistance so traditional we
hear that if you exercise you become
more insulin sensitive you reduce your
insulin resistance and that’s only a
little bit true because you can be
insulin resistant at the level of the
muscles or you can be insulin resistance
at the level of the liver and exercise
is going to help the muscles become more
insulin sensitive during exercise while
the muscles are active they become
hungrier for fuel they want more fuel so
they sort of bypass this rule that says
we need insulin to bring the glucose in
the muscles say during exercise I’m
gonna let the glucose in anyway because
I really want that fuel right now so the
muscles become much more insulin sense
so in terms of blood glucose it will
help lower blood glucose with a low
level exercise because it will pull the
sugar straight out of the bloodstream
long term for insulin resistance it does
nothing because the main part of the
insulin resistance is the liver the
liver is clogged up the liver is packed
up its said no I don’t want any more
fuel I can’t handle any more fuel that’s
where the insulin that’s the basis of
the insulin resistance and exercise
that’s really nothing to reduce that
long term insulin resistance so yes
exercise is good but just walking unless
you do something else to address the
liver insulin resistance it not going to
have a major impact on your overall
insulin resistance so the regular
guidelines the American Diabetes
Association this is principle number
three that we need to understand what
not to do and just because they’re
official guidelines doesn’t mean they’re
right they recommend moderate to
vigorous exercise five times a week at
least thirty minutes or they say if your
busy schedule doesn’t allow that then
you can do a ten-minute brisk walk after
each meal so first of all there’s a huge
difference in hormone responses between
moderate and vigorous exercise we’ll
come to that in a second moderate to low
and low to moderate intensity is okay
that will help you vigorous will come
back to bite you and if you do a
ten-minute brisk walk after each meal
what happens after a meal what does your
body want to do after a meal it wants to
sit around and digest that food so you
put food in your body and your body says
okay I get I get it this food is here we
need to allocate resources to digest
that so it starts making
stomach acid it starts allocating the
blood it redirects the blood to the
intestinal tract
it sends more blood to the all the
internal organs so that they can make
enzymes and they can start preparing and
digesting and absorbing this food but if
you go for a brisk walk right after each
meal because you’re so busy now the
resources are being required elsewhere
now you don’t have the blood you don’t
have the resources you’re not going to make
the stomach acid you’re not going to make
the digestive enzymes and what do you
get now now you get GERD reflux
heartburn you get digestive upset you
get irritable bowel syndrome you get
leaky gut and the list goes on and on
and on if you don’t already have a bad
digestive system this would be a recipe
to create one so we have to understand
the wisdom of the body that it always
knows what to do in different situations
and we can’t force it to do different
things than what it’s designed to do
even in so-called informed camps like
even among chiropractors they still talk
about calories I saw this on a video
that
oh yeah walking is good for you it’ll
burn 170 calories in 30 minutes and if
you run then you get the results better
that’s faster and stair-climbing burns
two to three times the calories of just
walking so they’re stuck in this mindset
that it’s about calories it’s about
punishing the body it’s about more is
better no pain no gain etc so we’re
gonna debunk this and understand how
this stuff really works
so the main thing to understand is that
there’s three basic broad divisions of
exercise of how it affects so the first
one is aerobic aerobic means with air
and when you do aerobic exercise that’s
something that you can keep up for a
very very long time you can do it for an
hour 90 minutes to 3 hours even if you
enjoy it because you have fuel in the
body and
providing oxygen you’re providing air as
an aerobic at the rate where your body
can keep up for the level of intensity
of exercise you need a certain amount of
oxygen as long as you can provide that
amount of oxygen you’re not falling
behind you’re keeping up you’re not
getting lactic acid you can breathe at a
comfortable rate you can maintain a
conversation you can speak a full
sentence or at least a part big part of
a sentence while you’re doing it and
that means your body is in balance there
is no crisis there is no significant
stress you are exercising but you’re not
punishing your body that’s aerobic
exercise and aerobic exercise means
without air it means you can’t breathe
fast enough to at a normal pace to keep
up and even if you start breathing
faster then you’re not producing enough
energy with that oxygen to provide for
the activity you’re doing the activity
is too intense so you’re falling behind
now the body has to start breaking down
glucose instead of fat and you’re
producing lactic acid as a byproduct of
of that activity so the way you know is
if you start panting and your muscles
start burning you are in the end
aerobic mode in the aerobic mode the
body’s preferred fuel is fat in the
anaerobic mode the fat isn’t enough
because the fat is burned by oxygen and
when that’s not enough anymore you got
to start breaking down glycogen and
glucose through the glycolytic the sugar
breakdown pathways now a byproduct is
lactic acid you start panting and the
muscles are burning this one if you
really want to punish yourself then you
can keep that up for maybe thirty
minutes some people are just really good
at suffering so they might keep it up
for sixty minutes or even maybe longer
like a marathon
if your life depends on it but that’s a
very stressful state and a lot of
exercise that’s being recommended is an
aerobic because we have this idea that
of no pain no gain that the benefits of
exercise are only proportional to how
much I suffer and that’s simply not true
you can get some fitness benefit from it
but you’re stressing your body at a very
high level and one example of this is
all the people who are overweight
middle-aged they have skinny legs they
have the big belly called the adrenal
body type or the apple body type these
people are already too high in cortisol
the producing cortisol cortisol is
triggering insulin insulin is packing
the fat back onto the liver and the the
middle of the body these people do not
want to do anaerobic exercise and
yet when they go to the gym and they
seek the help of a professional they’re
told you need to do boot camp and they
new aerobics and do the spin class and
they do circuit training and they keep
their heart rate at much too high a
level and they’re producing too much
cortisol they are actually making things
worse so what happens when you’re making
a lot of cortisol is your body is
burning through the sugar you’re making
glucose you are packing the excess back
on the body and then as a result you get
way way hungrier than you were before
you get out of control hungry so the
cortisol packed the fat back on the body
and now you overcompensate by eating to
make up for the fat that was packed on
so you’re perpetuating a vicious cycle
and you’re actually getting fatter and
fatter and fatter and your midsection is
growing the harder you work because you
are exhausting your adrenals and you’re
making too much cortisol and then
there’s a third type of exercise which
is high intensity
interval training and this is an aerobic
exercise but it’s at such an intense
level that you can’t keep it up more
than a few minutes even if your life
depended on it you just crash that’s how
intense it is so why would you want to
do one or the other of these and how do
you recognize what they are
well aerobic we talked about you breathe
slowly and you can keep it up for hours
that means your heart rate is at about
60% of your maximum heart rate so let’s
take a 20 30 year-old or for most people
20 to 40 let’s say their aerobic limit
is going to be about a hundred and
twenty maybe a hundred and thirty beats
per minute of heart rate at that level
you can still speak comfortably you can
keep it up for a very long time the
anaerobic now you’re falling behind
you’re craving air and your heart tries
to compensate by increasing the heart
rate it’s pumping faster and faster and
faster and now you’re somewhere between
sixty to eighty so now these are people
that if you measure the heart rate it
would be like a hundred and thirty to
one hundred and fifty hundred and sixty
and you can maintain that for for a good
bit hit however high-intensity interval
training is when you get close to a
hundred percent you go in all-out you’re
maxing it out you’re pushing it and
normally you would do that in like
30-second increments you do it thirty
seconds you rest thirty seconds or a
minute you do another thirty seconds and
each time you’re pushing the heart rate
higher and higher until at the last one
or two of those intervals you hit more
than ninety five percent of your maximum
heart rate so your maximum heart rate is
somewhere around 220 minus your age so
you should be able to get within a few
points of that so I’m for example I’m 55
and my maximum heart rate theoretically
would be about one
sixty-five now I’ve done this for a
while so I’ve sort of maintained a
higher heart rate higher maximum heart
rate and I can still get my heart rate
to a hundred and seventy five but if you
get within the ballpark you’re doing
pretty good and the total duration of
that should not be more than a couple of
three minutes if you add up all the time
that you are above 80 percent heart rate
eighty to a hundred percent it shouldn’t
be more than just a few minutes what are
the benefits well we said that the
benefits are hormonal the benefit you’re
looking for is growth hormone growth
hormone is rejuvenating its fat burning
it increases metabolism so aerobic
exercise any activity will increase it
just a little bit and aerobic because
you can keep it up so long still has a
significant or at least modest impact on
growth hormone not a huge impact but it
does something
anaerobic has a greater impact because
it’s higher intensity it’s pushing the
body and you still you get more benefit
because you can keep it up for a longer
period of time but high-intensity
interval training produces a tremendous
and enormous a fantastic amount of human
growth hormone in a few seconds duration
if you can get up to that maximum level
for even a few seconds you can increase
your growth hormone by three to four
hundred percent and that’s the beauty of
this that it doesn’t have to go on very
long and also hormone decreases very
very slowly once the body produces
growth hormone it wants it to stick
around for a while and it only decreases
at a level that it’s still detectable it
still increased 48 to 72 hours later
insulin on the other hand goes away in
seconds because its purpose is to manage
the blood sugar
the present moment as soon as that blood
sugar is gone insulin is gone unless you
become very insulin resistant and now it
stays up because it’s just not working
so that’s human growth hormone let’s
look at cortisol and cortisol is a
stress hormone it increases blood sugar
and indirectly it drives insulin so
aerobic exercise when you are
comfortable when you can speak a
sentence when you can’t breathe normally
you are not stressing your body you’re
not putting your body in a place where
it’s urgently looking for more resources
it’s keeping up it’s doing fine so the
cortisol is virtually zero it is
essentially baseline cortisol the body
sees no reason to change anything
because it’s keeping up when you do an
aerobic now it’s proportional the
cortisol is proportional to how much you
increase it but as soon as you start
huffing and puffing your body is not
burning fat for fuel it is switching
more so over to carbohydrates and now
you are creating cortisol you are
changing from a fat-burning to a
carbohydrate burning metabolism and the
cortisol goes through the roof so
anytime that you’re having to pant
you’re going to increase it but here the
idea is no pain no gain so you’re
supposed to keep it up as long as you
can spin class might last 45 minutes or
an hour so you’re making cortisol for a
very long time and I’ve seen some
information that oh don’t worry cortisol
it’s only for an hour that is not
correct
okay cortisol for a second or a minute
that’s fine but if it goes on for hours
you’re really really stressing your body
now here’s the beauty about high
intensity interval training even though
it is the highest level of stress even
though it is the highest level of
cortisol need it goes on for such a
short period of time that the total
stress on the body
is not significant not on the hormone
system and because growth hormone stays
up so long you only need to do this for
a few minutes two to three times a week
and with a total duration of only a few
minutes per week your cortisol
production is very very slight what you
want to do here is you want to focus
obviously on aerobic and hit and we’ll
talk next about what are some different
examples of of these exercises so the
aerobic that you can kind of figure
this out for yourself but just a simple
example walking biking swimming rowing
gardening stair climbing depending on
the intensity if you have a shallow set
of stairs and you’re walking up slowly
then you can still stay in aerobic if
it’s steeper stairs and you’re hurrying
then obviously you’re moving into an
aerobic jogging or running big question
mark ninety-five percent of people
cannot jog and stay in the aerobic mode
if you can run and speak a complete
sentence then you’re okay that these are
people who are elite runners they can
run really fast really long but if they
run super slow then they’re still in
aerobic mode most people cannot jog or
run and be in aerobic mode and because
it’s gentle you want to keep this up for
30 to 90 minutes at a time if you have
you can do as much as you have time for
because it doesn’t where the body
significantly and I wouldn’t recommend
ever doing anything every day I think
it’s good to give the body a break even
from the gentle stuff so I’d say five to
six three to five to six times a week an
anaerobic are things like aerobics class
spin class tennis soccer anything where
you’re gonna sweat profusely you’re
going to pant more of the time than not
and it’s gonna be something that you
keep up for more than if
minutes that’s anaerobic and my
advice is unless you’re a tennis player
who really enjoy that and you do it for
a reason other than exercise I mean
obviously if you love it and it’s your
thing do it but don’t do these things to
try to get healthy if you have diabetes
insulin resistance or weight loss or if
you have adrenal fatigue then you want
to avoid this category as much as
possible you could do a minute or two
here and there then it sort of starts
moving a little bit toward the
high-intensity but don’t try to do this
as a sustained activity it will not
improve your health it can improve your
fitness but there’s not there’s a
difference between fitness and health
and we have to understand that
high-intensity exercise so this depends
on your health this depends on your
fitness this depends on if you have
aches and pains so you have to be
cautious you have to start gradually if
you’re hurting then you can’t go out and
do sprints
but figure this play with it and figure
out what you can do the one of the
safest things is a stationary bike that
it’s it’s a little bit limiting because
it’s hard to get way up to your maximum
heart rate but it’s a safe way to start
so you sit down you pedal for 30 seconds
as fast as you can you take a short
break and you get right back at it again
if you’re outdoors biking then I would
suggest going uphill find yourself a
steep hill and you go as fast as you can
up that hill like the life depended on
it
then you could roll back down and then
you go right back up as fast as you can
I do this mostly with Sprint’s because I
enjoy running I’ll go to a course and on
a trail and I’ll jog very gently to keep
it under a hundred and 20 and then when
I find a nice big hill I start sprinting
and I just keep sprinting for a minute
or two until I hit a very high
heart rate and I’m done that’s my
workout that’s my hit workout if I hit
my maximum heart rate 165 170 175 I made
my growth hormone I’m done then I walk
or jog keeping my heart rate below 120
for the rest of that workout other
things you can do our burpees like you
do get down to a push-up stand up jump
up get down to a push-up and so forth
involving most of the muscles in the
body the more muscles you can involve
the easier it is for your body to reach
this this high heart rate you can also
do it with weights if you do something
it’s not necessarily for heart rate but
if you do weights then you want to do
heavy weights until you fail basically
and that’s to get the hit weight
training in general is a good thing
because you’re stressing the body you’re
imposing a demand that produces growth
hormone anytime that you stress the body
to where it has to change something
you’re making more growth hormone so
resistance training is a good thing also
just don’t turn it into a circuit
training where your heart rate is up for
30-40 minutes because now you fall right
back in here when you do the weights
your time of fatigue your time of
exertion should still be very short the
time where you’re close to failing
should be very short so this I would
recommend less than three minutes about
two to three times a week so with this
understanding that it’s about hormones
it’s about insulin resistance and
obviously you want to combine this with
a low carb diet because carbohydrates
will trigger insulin which is the the
source of this problem in the first
place but it’s about hormones it’s about
knowing that exercise triggers different
hormones it’s about knowing how the
different intensity exercises
triggers desirable and undesirable
hormones now we can balance it we do a
lot of aerobic we do very little
anaerobic and we do a tiny tiny little
bit of extreme intensity and now we’ve
gotten the best of the best and not so
much of the worst so finally number
seven we want to talk about the actual
benefits of exercise and these are in
reverse order and this is probably not
something that you have ever heard
because everyone tells you that you
exercise to burn calories if you go on a
thousand websites 990 of them are gonna
mention calories first but even though
it does burn some calories first of all
it’s not the goal the goal is to get the
body in balance and the calories that
you burn only are a benefit if you are
reducing insulin resistance at the same
time if you are doing a low carb diet if
you’re doing intermittent fasting then
you’re reducing insulin resistance if
you’re not then you’re doing what the
Biggest Loser people are doing you are
doing all anaerobic that one are saying
you are but they did all an aerobic
exercise they did calorie restriction
they did not reduce their insulin
resistance at the level of the liver
they only did it at the level of the
muscles so they reduced their blood
sugar they became non-diabetic while
they were punishing their bodies six
hours a day but as soon as they stopped
they have really had and changed their
insulin resistance significantly and
because of that their basal metabolic
rate crashed they totally crashed their
metabolism their bodies were desperate
to get back to that original weight and
that’s what happened for most of them so
it does not help to burn calories if
you’re not low lowering your insulin
because all that’s going to happen then
is you lower your basal metabolic rate
and then you’re going to fight forever
to
your body’s gonna fight to gain the
weight back and you’re gonna fight to
keep it down and you’re gonna lose it
does help if you are addressing insulin
resistance
it does help burn calories in the sense
that you have a certain stored amount of
fuel in your liver and on your body and
as long as you’re getting rid as long as
you’re lowering the insulin you are
helping the balance between feeding and
burning so the problem with most people
is they feed more than they burn and
they become insulin resistant so it will
help you burn more in that sense but
only if you address the insulin at the
same time that’s the least important
benefit of exercise number two benefit
is circulation it increases circulation
when you have if you go out for a walk
if your basic heart rate is about 60 to
70 your your resting heart rate and then
you go for a walk it doesn’t feel like
you’re doing anything but your heart
rate is about 120 you basically doubled
your heart rate but not only that the
heart now also squeezes harder it has a
higher stroke volume so between 50 to
100 percent increased stroke volume
depending on your fitness level so that
means even walking you’re increasing
your circulation by 3 to 4 times 3 to
400 percent and that’s a tremendous
increase what the circulation do it the
blood is your transportation system it
delivers stuff and it picks up stuff and
to the degree that the blood is
circulating you can clean up so you get
a tremendous benefit in terms of detox
cleaning up waste products debris
metabolites fourth benefit fourth and
fifth are hormones and like I said these
are an increasing order of benefit as
far as the profound effect they have on
your health growth hormone we talked
about it is muscle building
it increases metabolism and what these
growth hormone and BDNF brain-derived
neurotrophic factor what they do
together is they allow the brain to make
new synapses it allows repair and even
growth of your brain every time you
learn something your body reconfigures
your neural pathways these little
threads that carry messages and help you
learn things every time you learn
something you got to reconfigure you
have to make new synapses but that can
only happen if you have growth hormone
and BDNF present so exercise helps
increase these hormones so exercise
makes you smarter exercise helps you
fight dementia exercise helps you fight
memory loss it makes you better at
learning better at focusing number six
is brain benefits and what does that
mean it means that your brain is tissue
your brain consists of cells just like
every other part of your body so we
think of muscles when we think of growth
we we know that if we if we work out a
muscle that muscle will tend to stay
strong or grow stronger if we don’t if
we hurt our arm if we break an arm we
put it in a cast then four weeks later
when the cast comes off the muscles are
gone use it or lose it so we understand
that with muscles but it’s equally or
more true with the brain the difference
is muscles do mechanical work the brain
does signal work the brain is two
percent of your body weight it uses 20%
of your calories 20% of your oxygen etc
so working out
moving the body provides 90% of the
signals that keep the brain alive the
signals that’s the juice that’s the
stimulation that’s the use-it-or-lose-it
for the brain so if you want a strong
if you want pumped brain cells you gotta
activate it and motion and exercise is
what does that 90% of the signals that
the brain is provided 90 percent of the
signals that reach the brain that keep
the brain alive are from movement that’s
why you exercise I can’t emphasize that
enough forget everything else you’ve
ever heard about the benefits and just
remember that movement stimulates your
brain and when your brain grows stronger
especially the frontal lobe which is
your cognitive center which is your
motivation which is your management your
abstract thought it’s what makes you
human
when that brain gets stronger by this
activation it helps balance your stress
responses it helps balance your
sympathetic and your parasympathetic
nervous system and because of that
improved balance now is why you feel
better
now is why your mood improves your focus
improves you are strengthening cells
you’re improving neural networks you’re
less prone to get dementia you’re
managing stress better your healing
better because of the balance between
the sympathetic and the parasympathetic
I have separate videos on that that will
go into more detail and it will also
help your digestion because that’s all
about sympathetic parasympathetic that’s
how you exercise whether you want to do
it for weight loss diabetes insulin
resistance or just overall health
there’s really not that much difference
and yes you should exercise for all
those reasons but the primary benefit is
to keep your brain alive and to get all
the benefits of a healthier brain if you
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well thank you so much for watching I’ll
see you in the next video

Randall Smitham

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100 COMMENTS

  1. Dr. Sten Ekberg Posted on July 19, 2019 at 4:09 pm

    Are you exercising regularly? What are you doing?
    Learn how to reduce insulin resistance: https://www.youtube.com/watch?v=DU84RvE568k&list=PLpTTF6wMDLR7GQlVwosFJWKGabICFcYzu

    Reply
  2. Mazal Benamor Posted on July 19, 2019 at 8:19 pm

    What is your opinion about bio identical hormone.

    Reply
  3. Alundaio Posted on July 19, 2019 at 8:26 pm

    I've always been an advocate of just 15 minutes of cardio with a few minutes of HIIT a day, being all you need. The idea of exercising for hours a day puts so many people off to getting healthy.

    Reply
  4. nmlfreestyler Posted on July 19, 2019 at 8:28 pm

    Is there any online channel /app that has the amount of aerobic and hiit you recommend as part of their routine ?

    Reply
  5. patricia suarez hurtado Posted on July 19, 2019 at 8:43 pm

    Gracias por la claridad con que nos compartes los consejos de salud. Los estoy poniendo en práctica.

    Reply
  6. Walter Last Posted on July 19, 2019 at 8:53 pm

    Dr. Ekberg, I'd like to share a rather dramatic and almost scary weight loss story. To lay the basics, until July 17th, I was pre-diabetic, 5.8. My new number is 5.3. Anyway, I'm 68, 6'3" and now weight 150 pounds, down from 232 18 months ago. I was overly shocked to get my weight (I don't weigh at home) and I'm still shocked. My doctor was shocked, because only four and a half months prior I was 195. This is the kicker: I work out with light weights and do at least 100 pushups (not at once) every third day, a workout that lasts about 40 minutes, and that I've done consistently for two years. My body fat must be 2 percent, and I have excellent muscle tone and definition in my arms, shoulders, and chest. AT 150 pounds!! Heck, 195 isn't bad for a guy my height. I don't know if you'll read all this, but I'd sure like to know what you think about it, especially my weight for being so tall, and not having it bother me at all. Blessings. Thanks for your channel, it is more than helpful.

    Reply
  7. EliteMagicMaker Lucky Posted on July 19, 2019 at 9:10 pm

    What is normal heart rate for people. Is dangerous above 80.

    Reply
  8. donald allen Posted on July 19, 2019 at 9:16 pm

    I am 61 I work out running at 133 bpm well I guess I should not do that anymore I bet next week they be something different

    Reply
  9. Oturtlegirl51 Posted on July 19, 2019 at 9:21 pm

    An incredible wealth of valuable information….thank you!

    Reply
  10. Stephen Cullum Posted on July 19, 2019 at 9:40 pm

    I am dong brisk walking for 3 to 5 times a week. About 4 to 5 miles at a time. Weight lifting , a complete body workout two to three times a week. Focusing on endurance rather than building big muscles.I use to be a horse decades ago with big muscles. Now in my sixties I am more concern with maintaining muscle mass, strength and endurance. I want to start jogging again when I am under 200 lbs. Currently at 211 lbs. My plan is then to start intermittent training again in my jogging. Lost 50 lbs so far. Another 40 lbs to go. Been doing keto and fasting. You and other doctors on YouTube have been a big help. Thank you so much.

    Reply
  11. Krisztina Gergely Posted on July 19, 2019 at 10:06 pm

    Thank you so much for the great information!! I love your channel, your professionalism and competence is awesome! Go on this way, please 😊!
    I have a little doubt about HIIT: that's enough to reach the 95% of MHR once during the training (for health, not for fitness), or it's necessary to repeat the cycle for more times? (I did sometimes 30 seconds of sprint+30 seconds of rest for 15 minutes. It's too much? Thank you very much in advance for your reply!!

    Reply
  12. Mama W Posted on July 19, 2019 at 10:18 pm

    Thanks for this video, Dr. Sten! I’m out of shape after a severe illness 2 years ago, just haven’t felt strong since. I lost lots of muscle on bedrest and a medical fast, not even water. I’ve got an elliptical trainer, and will try the HIIT on that, and some weights to add back muscle. It’s so hard adding back muscle as a woman at age 55! Is this the right approach? I’m a T2 diabetic, and recently my bg was moving higher. I’d always controlled with diet and activity. I’m trying to get it under control again to avoid meds.

    Reply
  13. suying Stock Posted on July 19, 2019 at 10:32 pm

    what a great presentation. thanks. doc.

    Reply
  14. Jeff Thurber Posted on July 19, 2019 at 11:31 pm

    Think of all the BS we have been ""FED"" over the last 6 decades! My grandpa was a DC and he said, Aerobic exercise, green drinks, eat one time a day and be HOPPY!

    My great gp was a Bone Setter back in the 1800s and went to jail for practicing…

    Reply
  15. Val Jalava Posted on July 20, 2019 at 12:34 am

    So is walking good for diabetic

    Reply
  16. mary nguyen Posted on July 20, 2019 at 12:36 am

    Thanks so much for another great video, which helped me so much, it had given me the exact answers for my questions. You are such a great educator, thank you!

    Reply
  17. TrojanMars1 Posted on July 20, 2019 at 12:38 am

    Such eye opening information! Thank you so much.

    Reply
  18. Jawad Marmar Posted on July 20, 2019 at 1:18 am

    Dr can you please make a video about training while fasting and it’s benefits please
    And i have 1 question so jogging is aerobic or anaerobic?

    Reply
  19. What's the frequency Kenneth Posted on July 20, 2019 at 2:07 am

    Ironic that aerobics are anaerobic.

    Reply
  20. Kari Johnston Posted on July 20, 2019 at 2:15 am

    So informative. Thank you.

    Reply
  21. John Posted on July 20, 2019 at 2:43 am

    Really good stuff!👍

    Reply
  22. Peter Eichinger Posted on July 20, 2019 at 2:57 am

    For quite a while I used to walk to walk daily. It took an hour, but beleive it or not, it was faster than taking a bus or driving in and trying to find a parking spot. Now I still walk, but 3 times a week, I alternate between using an elliptical, swimming, and rowing, walking around the local area which has some steep hills and do 2 or 3 days of weight training. I incorporate 1 session of HIIT each week so for example, I might row at over 48 strokes per minute (max settings for 1 minute), then row at v low rate and repeat 2 or 3 times. If I swim, I might do 1 lap max pace, a slow lap back and repeat 2 or 3 times. I find I cant do say 5 days straight of any single exercise now that I'm old!

    Reply
  23. F N Posted on July 20, 2019 at 2:59 am

    Yes , hit is the way , i have tried many diets with walking and hit with success on a 4hb/atkins 2weeks than 2 wks veggie, combined with intertnt/fasting Dropped 240 to 160 but currently 180 because of beer/cheat days,and feel great.I always believed "no pain no gain " was a gimmick for fitness centers and too many people are permanently injuring , hips , knees etc. Thanks for the clear advice .I have t2d and did a five day coffee fast once that worked n returned my body to normal. I now do a 72 hour fast every 3 months and levels are good.Good luck all.

    Reply
  24. nicolagrimmer100 Posted on July 20, 2019 at 3:19 am

    VERY CLEVER MAN THANK YOU SO VERY MUCH

    Reply
  25. kajova Posted on July 20, 2019 at 4:09 am

    What a fulfilling lesson, thanks Dr, now I’ll hit the gym with more confidence. I enjoy and learn from your videos.

    Reply
  26. Staff Moto Posted on July 20, 2019 at 4:18 am

    Another great vid, super 🙂

    Reply
  27. J C Posted on July 20, 2019 at 4:21 am

    Dr Sten Iam T2…170 cm tall and 63 kg. Iam unable to gain weight..only exercise i do is walking. Need your expert advice on how i can put on some weight.

    Reply
  28. Varun Purushothaman Posted on July 20, 2019 at 5:18 am

    Hi Dr ekberg. How do we differentiate the difference between insulin resistance at the of muscle or liver symptomatically

    Reply
  29. Bruceann Yellowega Posted on July 20, 2019 at 5:24 am

    I always thought growth hormone causes cancer. 🤔

    Reply
  30. Vance Dinwoodie Posted on July 20, 2019 at 6:07 am

    👍 Great vid, you have a new sub.

    Reply
  31. BlackBeard Papa Posted on July 20, 2019 at 6:25 am

    I now started to go to the gym 3 times a week and try to walk or do some exercise for 15 min in between…if I am not too lazy. Oh do, great video. Can you make one about blood pressure and salt? Is 120/80 the dead limit on blood pressure? Is there any other way to lower blood pressure besides lowering salt intake? Thanks again doc.

    Reply
  32. Tatiana K Posted on July 20, 2019 at 7:06 am

    Thank you for adding this insightful video Dr. Ekberg, I absolutely love your channel. Would you recommend doing planks as HIIT exercise please? Thank you.

    Reply
  33. Garry Rowland Posted on July 20, 2019 at 7:11 am

    Dr Ekberg. What a fantastic video. Probably your best one. So well explained and detailed.
    Thank you.
    Regards
    Garry

    Reply
  34. heiner lauter Posted on July 20, 2019 at 7:39 am

    a Eckberg weekend watching these videos and i know everything i need to know about nutrition and health! Thx Doc.

    Reply
  35. savariaxa Posted on July 20, 2019 at 7:41 am

    I am still exercising long walks in nature last week I was on holidays at the ocean there was a cliff with stairs 150 pieces I run quickly upstairs and when I was there no out of breath situation nothing the same when I was 25 now I am my sixties and almost no difference exercising is very important to stay healthy great explanation !

    Reply
  36. datno hi Posted on July 20, 2019 at 8:23 am

    Thank you I am learning so much from your videos please keep up the good work, I hit the like button and I subscribed …. people like me living with diabetes just don't know and this was very informative and was broken down so basic people like myself can understand… my doctor just tells me to exercise but don't say why or how

    Reply
  37. Ugwemuhwem Osas Uvuvwevwevwe Onyetenyevwe Posted on July 20, 2019 at 8:49 am

    Hey Ekberg, do you think that 7 fried eggs for breakfast is good for health?

    Reply
  38. This Is My UzeHerName Posted on July 20, 2019 at 8:57 am

    I made new synapses watching this video. 🙂

    Reply
  39. Nicole Hayes Posted on July 20, 2019 at 12:50 pm

    May God bless you for all the wonderful work you are doing. Knowing there is a doctor who looks for natural ways to heal the body is so refreshing!

    Reply
  40. CJ F Posted on July 20, 2019 at 12:59 pm

    A lot of information to unpack. Your explanation of HIIT is much better than all the HIIT exercise videos that are on YouTube. Please do a follow up video explaining age and other conditions that may may affect exercise – hot weather, indoor vs outdoor.

    Reply
  41. Maria de la Peña Posted on July 20, 2019 at 1:45 pm

    Thanks Doc, great info. Here learning by myself, because finding doctors like you in real life is mission impossible lol

    Reply
  42. Bill Rayvan Posted on July 20, 2019 at 2:42 pm

    Stop eating processed food and plant based foods you won't be a diabetic

    Reply
  43. Luciana Tromba Posted on July 20, 2019 at 2:54 pm

    Excelente!!! Thank you very much for explaining this!!!

    Reply
  44. kysweetheart1964 Posted on July 20, 2019 at 3:41 pm

    WOW, OUTSTANDING! I love the way you teach; you are an amazing teacher. THANKS

    Reply
  45. Ruby G Edwards Posted on July 20, 2019 at 6:34 pm

    You’re one of my greatest discoveries. I grew up in the gym as a gymnast so exercise & fitness health & nutrition are my mantra. Your videos are sharpening my awareness and broadening my horizon. Thank you for your elaborate videos. You’re a natural teacher even my farther my former gymnastics coach and my daughter & my husband who are diver s thoroughly enjoy your content ❣️

    Reply
  46. Agnieszka Jaworska Posted on July 20, 2019 at 6:37 pm

    very informative. thanks

    Reply
  47. Cliff Graves Posted on July 20, 2019 at 6:57 pm

    Hi Sten, Liking your videos a lot. My wife is a cardio nurse and agrees with you however understands where I am coming from.Please let me explain more. Please can you detail more about specific weight training routines. For instance would performing antagonistic muscle pairs explosively for 5 reps each then resting until the heart rate has returned to normal and going again with a different muscle group pairing say bicep curls for 5 reps, then following with tricep extensions for 5 reps, resting until heart returns to normal then going again for a different muscle group perhaps squats and leg curls following the same exercise protocol until up to 10 (max!!) muscle pairing groups had been exercised in the aforementioned way beneficial to health. In your video you mention the detrimental effects to health of excessive cortisol elevation can have when performing overtly stressful exercise for too long a duration.Some people need to train more intensively to release pent up aggression etc. This in itself will work wonders for relieving abnormal stress levels. I am such a person, a T2D of 55 years of age that would walk away from a 3 minute HIIT training session feeling very short changed. Can you comment on typical strength training exercise routines being advised today within the fitness industry that ensure there is ADEQUATE rest intervals between exercise sets okay?….Thanks Sten in advance

    Reply
  48. Abdul Rahman Posted on July 20, 2019 at 7:07 pm

    Gr8 informative video.
    So how can we address IR in liver? Can you suggest if there is some special technique for that, and how long could it take for complete reversal?

    Reply
  49. Shan Sweitzer Posted on July 20, 2019 at 8:39 pm

    What a great guide for exercise! 👍👍 Personal experience matches your lecture 👍👍👍 Thank you

    Reply
  50. Anna Posted on July 20, 2019 at 9:18 pm

    I am a mom of two young girls and don’t always have time to go for walks etc… Does moving around the house picking things up, going up and down stairs, doing laundry, dishes, etc.. count as aerobic exercise? I also try to do random squats, lunges etc throughout the day to work the muscles…. is this ok? Also, How would you suggest incorporating HIIT as well for busy moms? Thanks for all this great info and videos 👍🏻 😊

    Reply
  51. ana410ny Posted on July 20, 2019 at 10:01 pm

    I'm a little confused. Let me see if I have this straight, I can go to the track and walk for 30 seconds to warm up my body, and the sprint for 1min (trying to get my heart rate in the 190s), walk for another 30 seconds, and sprint for another min (trying to reach my max heart rate) ..and then my work out is done for the day? That was a total of 3 minutes. Then i do this for 3-4x a week and its sufficient for optimal health?

    Reply
  52. padma k Posted on July 20, 2019 at 11:43 pm

    Thank you so much Dr. I have been watching your videos since May, they are So helpful, Amazing,Excellent. I don't want to loose weight , I want to put on some weight with out belly fat. Can you please make a video for thin people with good diet plan.

    Reply
  53. Ten Minute Tokyo 2 Posted on July 20, 2019 at 11:48 pm

    Unless you are inhaling smog.

    Reply
  54. Frances Knighton Posted on July 21, 2019 at 3:14 am

    You explain things in a way that is easy to understand. Thank you so much.

    Reply
  55. J J Posted on July 21, 2019 at 4:30 am

    Thanks Doc Sten, you are the best on YouTube! You perfectly explained a confusing subject I never really understood until now. God will bless you for your good works!

    Reply
  56. Alon Babchuk Posted on July 21, 2019 at 5:37 am

    Thank you for this and the other videos on your channel. Very clear and helpful!
    One video that I will be grateful for is how to gain weight. I find it very challenging to gain weight on a low carb vegan diet.

    Reply
  57. Renuka M v Posted on July 21, 2019 at 6:54 am

    Thank u doc.. great video as usual.. it wd be nice if u make a video on weight training in general and for women

    Reply
  58. Laura Softheart Posted on July 21, 2019 at 7:55 am

    Wow, thank you so much for this video! I learned so much!

    Reply
  59. Cliff Graves Posted on July 21, 2019 at 9:03 am

    Hi Sten, Have been contemplating what you have said and following on from last night's post an asking for advice please. This is my proposed HIIT training session. High Pull Snatch with light weight x 5 reps. Without resting move onto 30 seconds intensive punching a heavy bag. Rest 20 seconds and repeat this procedure but substitute the first loaded weight exercise with Shoulder Press x 5 reps/Jumping Squats x 5 reps. Still doing the bag work for 30 seconds. I am presuming that via accurately measuring my heart rate (goal to reach 165) via the wearing of a heart rate monitor and a stop watch will happen after this. Then the HGH has been stimulated and the session has been concluded. This is then performed up to x 3 sessions per week………………..is this correct or is it not. Thanks Sten IF you can help me out here my friend….Decent channel this!!!!!

    Reply
  60. Kasimir B Posted on July 21, 2019 at 10:19 am

    I agree with all of it, except for one point. I believe, like most "health experts", that a post-prandial walk (not a brisk one) is even advantageous for the digestive system, that it supports the transportation of nutrients. I for my part do feel better when I walk a bit after a meal.

    Reply
  61. sylvainster30 Posted on July 21, 2019 at 10:55 am

    We need to share this info with everybody we know! Love your videos, calm and really worth the time!👍🏼
    ✌🏼😎👍🏼

    Reply
  62. sky is my home Posted on July 21, 2019 at 12:22 pm

    Sir your word's really hit straight cause and solutions.. So Heartful thanks to you..
    But pls make video why someone remain skinny body and solutions pls… 💕

    Reply
  63. Shelly Posted on July 21, 2019 at 12:24 pm

    You are very thorough but so easy to understand. Thanks so much

    Reply
  64. Hank Nelson Posted on July 21, 2019 at 1:19 pm

    Dr Ekberg this is an extremely good video, should be on TED. Your approach, and mindset is of a Triathlete in life, as a way, and path, to enlightenment. For me, your help has shone light where there was darkness.

    Reply
  65. Marivic. Juegvicky Scottie Posted on July 21, 2019 at 2:07 pm

    Dear Doctor Ekberg, Excellent explanation, I am very happy, I learn a lot, now I know what can I do, because I have diabetes, but I control carbohydrates, and sweet food, Doc thank you so much all the Video, You are my Favorite Doctor . I share this to my friends on facebook. Thank you Doc.

    Reply
  66. JASON MILLER Posted on July 21, 2019 at 3:26 pm

    Dr Sten I have enjoyed many of your videos but I have to say this one goes in direct contradiction of my mentor Dr Bernstein. He prescribes anaerobic exercise for the cardio vascular benefits as well as body building movements to improve lean mass and improve insulin sensitivity.

    Reply
  67. Paulette Donaldson Posted on July 21, 2019 at 3:55 pm

    I am not exercising that is my problem.

    Reply
  68. Mike Essary Posted on July 21, 2019 at 4:01 pm

    Dr. I eat well all day and at night time I wake up out of my sleep and find sugar. Any ideas for me to beat this? It's awful please help

    Reply
  69. YK Chan Posted on July 21, 2019 at 6:20 pm

    Another excellent article.
    Info and wisdom in this video could take me decades of trial and error to reach conclusion like this. Thank you.

    Reply
  70. Astrik Star Posted on July 21, 2019 at 8:51 pm

    Very informative, thank you! What would you recommend to someone over 65 and with more likely adrenal fatigue? It is a year since I am doing keto. Haven't managed to get my before keto energy and weight back. For many years I been physically active (swimming) 3x per week. Now I still do but barely manage to swim half the distance I could…

    Reply
  71. Reges Pineze Posted on July 21, 2019 at 9:06 pm

    Amazing!!! 😀

    Reply
  72. fefe aziz Posted on July 22, 2019 at 12:03 am

    Thank you doctor .. what a great and wealthy information for health lifestyles

    Reply
  73. Sumpter Parker Posted on July 22, 2019 at 1:10 am

    Does nitric oxide dump fall into hiit categorie ?

    Reply
  74. Orlando Posted on July 22, 2019 at 2:33 am

    You could add estrogen to no. 1

    Reply
  75. Jes Salvo Posted on July 22, 2019 at 4:39 am

    Very helpful video, Doc. Thanks a lot.

    Reply
  76. mathfaster Posted on July 22, 2019 at 6:24 am

    "Exercise does nothing for long term IR". That helps in focusing on fasting for 36 hours or longer to lower insulin. Interestingly enough I ran across a recent article on Diet Doctor that talks about the MAF heart rate concept from Dr. Maffetone where max HR when doing cardio is 180-your age. Helps to avoid raising inflammation by not exercising too hard. Something you explained in this video. Would really like to hear about your information sources/influencers and how you research topics sometime in one of your videos. You really seem to have a handle on the best information/science.

    Reply
  77. Rubaab khan Posted on July 22, 2019 at 7:36 am

    I enjoy hiit

    Reply
  78. Michael Alber Posted on July 22, 2019 at 10:58 am

    I try to get 15000 steps per day. I need to work on upper body strength. Plus I would like to get back into doing sprints.

    Reply
  79. hyacinth pierre Posted on July 22, 2019 at 2:03 pm

    thank you thank you thank you new subscriber..thank you i understand what you are saying..

    Reply
  80. Orgil Gankhuyag Posted on July 22, 2019 at 2:36 pm

    Great video again. Patiently waiting for full explanation video on inflammation.

    Reply
  81. Shoaib Changezi Posted on July 22, 2019 at 4:24 pm

    Sir, I have fallen in love with your lectures. Ever since I have subscribed ur channel, I don't feel the need for clicking on another fitness video. Keep the great work up. Thank you 🙂

    Reply
  82. Ray Bod Posted on July 22, 2019 at 6:12 pm

    Humans can always eat an excess of calories unless they're young like I once was and could be active 16 – 20 hours a day. Everyone else needs to limit their calories. Saying calories doesn't matter is not true for 99.9%.

    Reply
  83. Former Diabetic Posted on July 22, 2019 at 9:44 pm

    Thank you Dr. Ekberg for your easy to understand videos. I've started jogging lately at a rather slow pace (7:00m/km) but I always find my heart rate in the 180s and 190s. By the time I finish a run I usually feel energetic enough to run another kilo and I don't feel any soreness or fatigue the next day, nor have I ever felt dizzy or collapsed. I am 32 years old. I have lost 35+ kg over the past 7 months on a low carb diet and intermittent fasting. My A1C was 5.2 last time I checked down from 9.0 back in November 2018, without any medication. I would appreciate it if you could shed some light on why my heart rate would skyrocket after rather moderate exercise. Thank you again.

    Reply
  84. Mara natha Posted on July 22, 2019 at 10:38 pm

    What if you have always had a very fast resting heart rate? Mine was measured at age 16 at 100 bpm. It still is and now I am 63.

    Reply
  85. Rosalie Maloney Posted on July 23, 2019 at 3:29 am

    What about if you have knee issues such as discomfort on one knee?

    Reply
  86. Annabelle Abueva Posted on July 23, 2019 at 4:38 am

    When is the best time to do aerobic exercise? I've always done it 30 min after meal. I was doing it to lower blood sugar

    Reply
  87. Sulaiman from Kuwait Posted on July 23, 2019 at 4:58 am

    keto and lifting do the trick for me… Thanks for the great video Dr. Sten ..you and Dr. Eric berg are my way to get nutrition information

    Reply
  88. 1925eddie Posted on July 23, 2019 at 5:33 am

    Any thoughts on weight lifting?

    Reply
  89. Rafa Nadal Posted on July 23, 2019 at 3:18 pm

    يا ريت لوفي ترجمة للعربي

    Reply
  90. CarmellaNYC Posted on July 23, 2019 at 4:08 pm

    excellent video!

    Reply
  91. kidpoker007 Posted on July 23, 2019 at 5:35 pm

    What about a casual walk after eating, I notice my blood sugar is lower an hour after eating if i take a casual walk

    Reply
  92. salam95159 Posted on July 24, 2019 at 2:55 am

    Great , what you offer , may I ask you to present some episodes on Sleeping (Significance & Healthy Postures & Problems)

    Reply
  93. Adi Picograf Posted on July 24, 2019 at 11:40 am

    Every time a new video from you comes, I learn something useful. You could make a book out of your videos and many people will buy it for the education.

    Reply
  94. Mark Baran Posted on July 24, 2019 at 3:51 pm

    Great info thanks Dr.
    I am T2D & run on a fairly regular basis. Recently did several 4 mile runs & was so confused & e extremely frustrated why my sugar went up 20+ points after my run.
    Now I know – cortisol.

    Reply
  95. Ces Tem Posted on July 24, 2019 at 4:22 pm

    BEST VIDEO EVER!!!!!! THANKS [email protected]

    Reply
  96. alfredo leones Posted on July 25, 2019 at 6:02 pm

    Thank you Dr.

    Reply
  97. Ceolbeats Posted on July 26, 2019 at 7:57 am

    Is any of this applicable to type1?????

    Reply
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