1. Understanding Blood Sugar & It’s Effects On Weight Loss, Energy and Health

2. Nearly all overweight Americans (70% of the population) already have “pre-diabetes” and significant risks of disease and death. The worst thing is they don’t even know it!

3. Direct health care cost in the U.S. over the next decade due to diabetes and pre- diabetes will be 3.4 trillion or 1 in every 10 health care dollars. 1/3 of all diabetics have documented heart disease. 4 times more likely to die from heart disease. Link between obesity and cancer is well documented and driven by insulin resistance. 75% of diabetics have high blood pressure.

4. Under 100 mg/dL is considered normal 101-126 mg/dL is considered “pre-diabetic” Over 126 mg/dL is considered “diabetic” Ideally you want you blood sugar between 80-90 mg/dL Work with your health care provider to get insulin and A1C checked If anything comes back out of range a 2 hour glucose tolerance test is a way to assess your risk Purchase a glucometer and check blood sugar upon waking, before lunch, before dinner, and before bed

5. Each point about a fasted glucose of 84 mg/dL increases your risk for developing Type 2 diabetes by 6% in the next 9 years

6. Even if you exercise and eat “healthy”, you can still have blood sugar issues. – Insulin resistance is chronically elevated blood sugar and therefore chronically elevated insulin – Hypoglycemia is low blood sugar or blood sugar fluctuations. Sometimes it’s too low, sometimes too high.

7. Adequate glucose can’t enter cells because chronically elevated insulin levels create dysfunctional insulin receptor sites Symptoms include: fatigue after meals, craving for sweets that don’t go away after sweets are eaten, increase thirst, and increased urination. Insulin resistant patterns include: – Fasted glucose about 100 mg/dL – Triglycerides greater than 100 mg/dL – HDL lower than 55 mg/dL – LDL greater than 120 mg/dL

8. Surges of insulin rather than chronically elevated levels. The body should respond to low blood sugar by producing cortisol to increase blood sugar – If a person has low adrenal function the body has to rely on adrenaline to elevate blood sugar between meals which can contribute to shakiness and lightheadedness. Symptoms: lightheadedness, irritability, shakiness and fatigue between meals, which often goes away after food is eaten.

9. Promotes the synthesis of protein and storage of fat. Spikes before blood sugar Needed to live but as with any hormone insulin should be balanced

11. Sympathetic Nervous System – “Flight or Fight” Pupil dilation Increased heart rate Increased blood flow to the muscle Shuts down digestion Increases blood sugar

13. The forgotten hormone Leptin High – Healthy metabolism, appetite at bay Leptin Low – Metabolism slows down, appetite stimulated Leptin Resistance – Causes include: caloric restriction, insulin issues & blood sugar surges, stress, overeating, increased triglycerides, fructose, and wheat

14. Most of the time it lowers glucose levels. During exercise muscles obtain energy from glucose stored in the muscles called glycogen. After exercise glycogen stores in the muscles and liver must be replaced decreasing glucose levels. Increasing muscle mass will increase your glycogen stores.

15. Glycemic index – Balance meals with protein, fat – Fiber Food that raise blood sugar – Wheat, corn, white potato, white rice, and refined sugar Base carbohydrate need on activity level

16. Choose SLOW Carbs, not LOW carbs Green Carbs: Eat Freely – Make up 50% of your meals, low GI vegetables Yellow Carbs: Eat in Moderation – Whole grains – Legumes – Dark berries – Stone fruit – Apples and Pears – Fiber Red Carbs: Eat LIMITED Amounts – Starchy, high glycemic cooked vegetables – High-Sugar Fruits

17. Forbidden Carbs: Avoid COMPLETELY – Processed carbs – Gluten-containing whole grains (wheat, barley, rye) – Dried fruit

18. Krill oil Envia – VanChroZin – Liquid Vitamin D3 – B-complex – Resvante Alpha lipoic acid Cinnamon Chromium

19. Fat Chance beating the odds Against Sugar, Processed Food, Obesity, and Disease – By Robert H. Lustig, M.D. The Blood Sugar Solution – By Dr. Mark Hyman Why We Get Fat and What to Do About It – By Gary Taubes