Lifestyle Recalibration: Type 2 Diabetes

Lifestyle Recalibration: Type 2 Diabetes Education for lowering HbA1c < 5.7% (non-diabetic)

08/12/2024

Did you know?

08/09/2024

Want to lose excess fat and reverse type 2 diabetes?

In 20+ years in fitness, people have told me, "I'm waiting for things to slow down," etc.

Their physical situation usually stayed the same or got worse.

Physical progress happens when you mentally begin to evolve into that person you believe you deserve to be and act "as if you're there already."

08/09/2024

Your body is a ledger.

Every choice is a transaction.

Invest in vitality or pay the price in suffering.

The math is simple.

08/08/2024

Habits define reality.

Agree or Disagree?

08/08/2024

Agree or Disagree?

08/07/2024

Why?

❌"Dieting" means you WILL stop eventually. It's not a sustainable lifestyle change, but a temporary restriction.
❌When you stop “dieting”, you'll likely return to old habits and gain back the weight.
❌In fact, over 80% of dieters gain all the weight back within 2 years of stopping. That's right, it's almost GUARANTEED to not work in the long run!
❌This is because dieting often leads to:
❎Short-term thinking and restrictive eating
❎Loss of muscle mass (30-50% of weight lost)
❎Decreased calories burned through BMR and NEAT = damaged metabolism
❌Result: weight gain, plus more; up to 80% of the weight is fat

BUT, what if you could break the cycle?

✔️Make LONG-TERM changes to eating habits
✔️Prioritize PROTEIN for:
❎Increased satiety (fullness)
❎Muscle repair and building = increased metabolism
✔️Boost calories burned through:
❎Total Daily Energy Expenditure (TDEE)
❎Elevated BMR and NEAT
✔️Enjoy MORE food freely, without increasing activity (even cardio!)

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08/07/2024

#2: thinking all "exercise" is created equal!

Cardio activities like walking, jogging, and classes have limited benefits.

Resistance training for hypertrophy is the key to increasing daily calorie burn PASSIVELY.

Build muscle, increase metabolism, and lose fat WITHOUT hours of cardio!

Think of resistance training as making deposits that compound over time.

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08/06/2024

Tired of struggling with excess fat and type 2 diabetes?

Building muscle through hypertrophy training is a game-changer.

Here's why:
✔️Increase your resting metabolic rate (RMR): Burn more calories at rest, even when you're not actively exercising

✔️Boost Non-Exercise Activity Thermogenesis (NEAT): Burn more calories during daily activities, like walking or gardening (NEAT can account for up to 30% of your Total Daily Energy Expenditure (TDEE))

✔️Improve insulin sensitivity: Enhance glucose uptake in muscles, reducing blood sugar spikes and improving fat loss

✔️Primary site for glucose disposal: Muscle is the primary site for glucose disposal in the body, making it essential for regulating blood sugar levels

✔️Reverse type 2 diabetes: By improving insulin sensitivity, increasing glucose disposal, and reducing excess fat, you can potentially reverse type 2 diabetes

The Reality of Aging: Muscle Loss is Guaranteed

Hypertrophy training, which focuses on building muscle size and endurance, is the most effective type of resistance training for improving insulin sensitivity and glucose disposal.

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