SHe stabilised her blood sugar. This was the training formula She followed
I want to share something important about insulin resistance. You already know insulin is a hormone produced by your pancreas that helps control your blood sugar after you eat, especially after meals high in carbohydrates or sugar. Its job is simple - to move sugar out of your bloodstream and into your cells so it doesn’t stay circulating for hours. When that system starts to break down, that’s when problems begin. Before someone develops type 2 diabetes, most people go through a stage called pre-diabetes. In today’s world, where food is everywhere and often high in sugar, refined carbs, and processed oils, many people are already heading in that direction without even realising it.
Now here’s where insulin resistance comes in. It’s not that your body isn’t producing insulin. It is. The issue is that your cells are no longer responding to insulin as effectively as before, especially your muscle cells. They don’t absorb sugar as well as they should. So your body compensates by producing even more insulin to get the job done. Over time, insulin levels remain elevated. That’s insulin resistance. And when insulin stays high for too long, your body shifts into fat storage mode. Excess sugar gets pushed into the liver and stored as fat. This is one of the key reasons why, in your 40s and 50s, you may feel like you’re not losing weight.
Now let’s talk about exercise recommendations. The general guideline is 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. It is also recommended to avoid going more than two consecutive days without exercise, which is very important for blood glucose management. The reason is simple - the effects of your last bout of cardiorespiratory exercise on insulin sensitivity usually last only about 24 to 48 hours. After that, the benefit starts to drop off. A practical approach is to aim for cardio three to four times a week.
On top of that, strength training at least twice a week plays a key role. It helps your muscles become more sensitive to insulin and improves how your body handles blood glucose. When you combine cardio with strength training, your body is able to maintain higher insulin sensitivity more consistently, leading to better overall blood glucose control. This aligns with recommendations from American Council on Exercise.
At the same time, watch out for how much sugar and refined carbohydrates you’re consuming. It’s not about cutting everything out, but about reducing constant spikes. When your body becomes more sensitive to insulin again, things start to change. Energy improves. Fat loss becomes easier. And your body begins to work with you instead of against you.
In conclusion, if you manage your blood glucose like someone with diabetes, you will most likely lose weight more effectively and stay lean.
Bottom line: manage your blood glucose levels.
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