How to Increase Insulin Sensitivity (and the optimal blood glucose for longevity) | Peter Attia

Hemoglobin A1C (HbA1c) is a biomarker for long-term blood glucose. But what level should you be aiming for?

In this video, expect to learn:

• The single most important thing you can do to increase insulin sensitivity
• Just how bad sleep disruptions impair glucose disposal
• How Rhonda lowered her fasting blood glucose while sleep-deprived as a new mother
• Why lower HbA1c levels are better when it comes to longevity

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[FoundMyFitnessClips]

Download the FREE 9-page Cognitive Enhancement Blueprint:

[sunnyvegas]

I can verify this is TRUE! Exercise helped me WAY more than metformin or insulin, this needs to be taught!

[rualablhor]

Cgm is nice, but it's costly for most still. Pricking your finger, say, a few times a week is enough, if your health isn't too out of whack. I'd suggest a1c 5.3/4 as borderline for skinny fat folks...our threshold is much lower than the standard diabetes a1c guidelines.
Postprandial of 135 (2 hours after) is a good mark to aim for.

[southwife]

This was perfectly clear and very helpful. Thanks.

[cayrick]

Good discussion. Does increasing insulin sensitivity address only 1 part of a bigger problem or are there other influences; specifically beta cell damage that cannot be reversed?

[plantloversgarden]

So menopause is causing my increased A1C? For 22 years I'm jolted awake for a hot flash every 15 to 60 minutes. I've gone from 5.3 to lately 6.4. I eat way less carbs than when I was at 5.3! But stopped regular exercise routines due to BIND -benzodiazepine induced neurological disfunction. The benzo was prescribed for the menopausal induced insomnia but instead gave me panic disorder, then BIND for nine years after the taper. I'm screwed. I can't stop the hot flashes and my brain and CNS are taking forever to heal from ativan. And I was almost crippled by Lipitor, a statin for 15 years...which also increases A1C!!!

[Caleb]

I had sleep apnea and then diagnosed with type 2 diabetes a few years later.

[naeemtull]

Exercise isnt enough, when im insulin resistance I don't have the energy levels to train, when i do organic ketocarnivore then i have enough energy to exercise

[Thaythichgiachanh]

Thanks for all your great advice. I really enjoy watching your videos, they provide a lot of knowledge and are very helpful on a daily basis in choosing food when shopping, etc. Thank you ❤✨

[oolala]

Peter was talking about an average of 140, not any particular rise to 140 at a time. I just watched a Physionic video where he critiqued fear-mongering of glucose "spikes." Physionic emphasized that it's when the reading is 140 or above TWO HOURS post prandial. Also, we probably don't have the data to say that pushing to lower from 5.5 to 5 A1C actually lowers all cause mortality. It may be that there is some other mechanism. The rate of obesity has shot up in the last 40 years, but diabetes, for example, has risen from about 8% to 11%. So weight is involved but clearly not 1:1.

[sharkair]

According to the International Diabetes Federation (IDF) guidelines for managing post-meal glucose levels, nondiabetic people should have a glucose level of no higher than 140 mg/dL after meals, and glucose should return to pre-meal levels within 2-3 hours.

[oolala]

Most of this video was not on how to increase insulin sensitivity. More exercise and the right amount of sleep.

[Wes-Tyler]

how do I make sure I'm getting the best sleep possible? What steps do I need to follow

[Leonhart_]

Even 100 is too much, especially if we don't talk about after meal scenarios. When I did my bloodwork I was in a fasted state and had a blood sugar of 70. And I felt perfectly fine.

[JayJay-unrp]

So what is the difference between a glucose spike from an HIIT workout at say 160 and the glucose spike from eating five donuts at 160? A spike is a spike right? And generally these are not good.

[GodwinToyin-f]

Much love I got for Dr Obulor on YouTube you are a man of your word, I’m so grateful to contact you. thanks for healing my blood sugar totally from my body🇺🇸…

[stubbornfive]

I am on my 40th year in healthcare, the last twenty years in a cancer clinic, I have worked with 25 or more Oncologists none of them would agree with Attia nutrition recommendations
They are all leaning towards plant based, limit animal protein

[jacklyke]

As a T1D I ask what happens to glycogen levels when BS drops and getting into hypoG? Does glucogenesis happen as in nonT1D? I am a 64 yo avid cyclist and always wondered how my storage and use of glycogen compares to nonT1Ds.

[MrSlim]

What do you think of all of that extra DNA in the mrna jabs? sv40 plasmids also

[richrepublican]

I heard a doctor comment when asked what the optimal blood sugar level was, and he said zero.