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How Exercise Timing Impacts Your Blood Glucose

I ran an n-of-1 experiment testing exercise before or after my smoothie on my blood glucose - and spoiler alert - the impact was huge. Subscribe to Nourishable at    / nourishable   00:00 Intro 00:41 Experiment Design 01:12 Day 1 No Exercise 02:13 Day 1 Interpretation 04:56 Day 2 Exercise then Smoothie 05:34 Day 2 Interpretation 08:35 Day 3 Smoothie then Exercise 09:09 Day 3 Interpretation 09:56 Discussion 10:54 Conclusions Script with in-text citations: https://bit.ly/3sxjPTi Follow Nourishable on twitter, facebook and instagram to stay up to date on all things nutrition.   / nourishable   fb.me/nourishable.tv   / nourishable   Hosting, Research, Writing & Post-Production by Lara Hyde, PhD http://www.nourishable.tv Music & Video Production by Robbie Hyde    / chedderchowder   Opening Motion Graphics by Jay Purugganan https://www.c9studio.com/WP/ The information in this video is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained on or available through this video is for general information purposes only. Additional Footage Photo by Ave Calvar Martinez from Pexels Dance footage from Urbanity Dance Creative Class performance April 2022, choreographer Danielle Pastuszak 1988 Olympics Jamaican Bobsled Run    • Jamaican Bobsleigh Team Debut At Calg...   Animation created with images from BioRender https://biorender.com/ References https://openstax.org/books/anatomy-an... https://pubmed.ncbi.nlm.nih.gov/31175... https://pubmed.ncbi.nlm.nih.gov/31614... https://pubmed.ncbi.nlm.nih.gov/31767... https://pubmed.ncbi.nlm.nih.gov/28202... https://pubmed.ncbi.nlm.nih.gov/23467... https://pubmed.ncbi.nlm.nih.gov/32568... https://pubmed.ncbi.nlm.nih.gov/23072... https://pubmed.ncbi.nlm.nih.gov/27739... https://pubmed.ncbi.nlm.nih.gov/22780... https://pubmed.ncbi.nlm.nih.gov/28974... https://www.ncbi.nlm.nih.gov/pmc/arti... https://pubmed.ncbi.nlm.nih.gov/35029... https://health.gov/sites/default/file... Our bodies have developed a beautiful, dynamic system to maintain glucose levels, whether you’re hiking a mountain, doing a dance, or snuggling a poodle. It all relates back to supply and demand, what glucose is coming in, what do we have in storage, and what is the demand of the system? Eating carbs supplies the body with glucose. Exercise demands glucose as fuel. But here’s the thing - that timing of supply and demand impacts our metabolism, and manipulating that timing can impact health. To get some data on how exercise timing impacts blood glucose responses, I’ve designed a little n of 1 experiment. Each day, I’ll drink an identical smoothie for breakfast. One day I’ll refrain from exercising before or for 2 hours after my smoothie, one day I’ll exercise immediately after my smoothie, and the other day I’ll exercise immediately before. I’m using a continuous glucose monitor which measures a proxy of my blood glucose every 5 minutes. The goal with today’s set up is to get a sense of my baseline postprandial glycemic response. Glucose is delivered to cells through the blood, but this glucose can’t just diffuse directly into cells. When GLUT4 is in the membrane then glucose slides through to get into the cell, but when GLUT4 is absent then glucose is trapped outside. GLUT4 isn’t always in the cell membrane. Often it is stored in little balloon-like vesicles inside cells. Inserting GLUT4 into the membrane requires a signal from the hormone insulin. The goal of insulin is to lower glucose levels by signaling cells to insert their pre-made GLUT4s into the membrane. When I start exercising, we actually see my glucose level rise because my muscles required extra fuel. The muscle started off by using glycogen - a whole bunch of glucose units all bound together. It turns out that contracting muscles causes those GLUT4 doorways to get inserted into the membrane without any help from insulin, allowing the muscle to take in glucose from the blood. This is called insulin-independent GLUT4 translocation - because GLUT4 is getting inserted into the membrane without insulin’s help. So that’s what we see here, we see my glucose level dipping a bit because my exercising muscles are taking in glucose from the blood. Since this exercise was pretty intense, it caused the stress hormone adrenaline to be secreted[6]. Adrenaline triggers the liver to breakdown some of its glycogen and release glucose into the blood. That’s what we see here with the rise in my glucose level during exercise - my glucose was rising because the liver was providing fuel for working muscle.