High Intensity Interval Training: Good for Pre-Diabetic and Type 2 Diabetics

…in mice.  That said, there’s an increasing number of studies on high intensity interval training (HIIT) showing good things.

Highlights

  • High-intensity interval training (HIIT) improves exercise capacity and whole-body glucose homeostasis.
  • HIIT enhances liver and adipose tissue insulin sensitivity independent of body weight and adiposity.
  • HIIT does not change adipose tissue cell size, macrophage infiltration, inflammation and liver lipid content.
  • HIIT exercise training improves insulin sensitivity independently of the AMPK-ACC signaling pathway.

Source: High intensity interval training improves liver and adipose tissue insulin sensitivity

If you are diabetic or nearing it, this article means that this kind of training would be greatly beneficial to you in particular.  HIIT can be adapted to the individual’s level of fitness just like any type of training regimen. It’s all about monitoring the heart rate really and adjusting the workout accordingly.  Weight training also has the same effect on reducing insulin resistance, and is more effective than endurance training.

Many people internalize type 2 diabetes as having a lack of insulin; I think it better described as having an overabundance of insulin resistance.

Typical American Diet Can Damage Immune System

…Many reports have observed that heavier patients appear more likely to come down with infections during a hospital stay, acquire weaker protection from vaccinations and, as with River, suffer more complications from the flu.

Weight alone may not be the entire explanation. A tantalizing line of evidence suggests that unhealthful foods — fatty, salty, sugary, processed foods — may disrupt the body’s defenses in a way that promotes inflammation, infection, autoimmune diseases and even illnesses like cancer.

Source: Typical American diet can damage immune system

I think it was QI (highly recommended) where I heard about the study into hereditary genetics, how what grandparents ate was believed to affect grandchildren.

How to Free Yourself from Food Cravings with Intermittent Fasting

Fasting for weight loss might sound as silly as drinking water for thirst, but it’s not exactly the same thing. Let’s look at a special kind of fasting, called intermittent fasting (or IF), that can be a powerful tool on your fitness journey.

Source: How to Free Yourself from Food Cravings with Intermittent Fasting

I would say IF has become a buzzword, and the hype around it has been inflated over the mild benefits. Much like any other fad diet, if you can be hungry for a while but not eat, you lose weight! It works for some people who just go hungry, but likely will result in poor long term weight loss like most fad diets.

Study: ‘Bad Carbs’ May Not Be That Bad

If you generally eat a heart-healthy diet, then you might have one fewer factor to worry about: the “glycemic index” of the carbs you eat, new research suggests.

In a new study, researchers looked at how people’s health is affected by the types of carbs they eat, using one measure of carbohydrates called the glycemic index. This index is a number, between 1 and 100, that reflects how much a given carb raises your blood sugar levels. For example, carbs such as apples and oatmeal have a low glycemic index, meaning they raise blood sugar less than carbs with a higher glycemic index, such as white bread and corn flakes.

The researchers at Johns Hopkins University School of Medicine and Harvard Medical School set out to examine whether healthy diets with a low glycemic index would provide more heart health benefits compared with similarly healthy diets that have a higher glycemic index.

Source: ‘Bad Carbs’ May Not Be That Bad

I wish the sample size were larger, but the results are interesting.