9 Low Carb Ways to Naturally Lower Blood Sugar
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- Опубліковано 3 лип 2024
- A low and steady blood sugar level improves your health, controls carb cravings, and allows your body to release stored fat so you can reach your weight loss goal. This video shows 9 low carb/keto food, lifestyle, and supplement changes you can make to lower your blood sugar levels naturally.
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Disclaimer: Dr. Becky Gillaspy, DC received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. Dr. Keith Gillaspy, DC, CFMP received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. He also completed 300 hours of post-graduate study resulting in his certification in Functional Medicine. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Gillaspy is a licensed chiropractor in Pennsylvania, and continues to practice in Pennsylvania, and see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Drs. Rebecca Gillaspy, D.C. and Dr. Keith Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or, any conclusions drawn, services or, product you obtain through this video or site.
It's so great to see two docs practicing health care instead of sick care.
That is just a day at the office for two natural-health practitioners; they are chiropractors, not MDs. MDs are the ones who largely practice sick care.
I use those 9 methods and I lower my blood glucose from 324 to 70's in a year, now two months without meds.
Congrats!
That's fabulous!
I swear by the combo off keto, berberine, cinnamon and ACV. Has allowed me to come off all my type 2 diabetic meds.
Sounds great! Could you tell me your routine...l know how to do keto but how much berberine, and cinnamon, and ACV?
Happy Thanksgiving, one thing I am thankful for is you two. When I watch you it feels like family.
Well said. I totally agree!
👍 agreed!
Happy Thanksgiving
I just pray my family members on meds would wake up and smell the coffee and change their dangerous eating habits.
Ceylon is better than Cassia cinnamon because it has a lower amount of Coumarin. Is this correct?
Great information. Thank you
Thank you so much for this information!
Thanks for high effort
This is one of your very best videos! Excellent content!
This is incredible!
Very useful video. Accessible. Thanks. I’ll give your program a go.
Coherent and good organised information; thanks
Great talk. Have a great Thanksgiving!
Thank you both. May your Thanksgiving be happy and healthy.
Thank you.
Always so helpful and you two are so pleasant to listen to and learn from. Thanks so much!
Thanks. I'm just like Keith. Really useful to know his patterns.
Excellent. Thanks
Thank you both for all your help! I am a new sub here, and subscribed also to Dr Beckys fitness channel! I love the way you explain everything in your videos! I am turning 60 and want to lower my sugar intake. 💗
You have changed my life, love you guys. I tell everyone about you.
Love that you guys can laugh at yourselves. Great attitudes. Edit: Nuts are high in magnesium, particularly Brazil nuts. I eat a couple of Brazil nuts at dinner every day for added confidence that I’m meeting my daily need.
Happy Thanksgiving !
❤️❤️
Thank you so much for these 9 tips to lower blood sugar naturally. Learned a few really great ideas that I'll put into practice NOW. Yours in Gratitude
I was blessed to find you two. I appreciate the stable, research based, understandable, common sense information you give. It has made my health journey goals for life reachable. I appreciate your efforts so much! Be blessed!
Great video I've always been curious about the circadian rhythm and using that as your feeding window I haven't tried it yet because of the social aspect but thinking I might need to give it a try
Love your videos
Can you please give more information about early IF
I have been doing 18/6 5 days a week and on the weekends I managed to do 20/4
I’m loving this new life style
Great discussion as usual, thanks. Re cinnamon - you want to be looking in health stores for Sri Lankan cinnamon, not the usual type sold in supermarkets
Happy Thanksgiving!
I love you guys I love you videos please continue is a very helpful show !!! good information I love it👍🙏 thanks for info
Happy Thanksgiving! I love watching your videos, very informative. It's been helping me in my journey to reverse my Type2 diabetes. I'm doing Keto since Feb 28th. A1C has come down, but, I would like to see it lower. With doctor approval only on two meds now. I'm going to look into the Berberine. Already using, ACV, Magnesium and Cinnamon. Take care, stay safe and healthy.
Happy Thanksgiving you guy’s 🎉🎈
I mix cinnamon with some soy almond yoghurt and stevia sweetener. If you get bored you can also add some green tea powder (matcha) to that mix. Tastes great too. :)
Currently I put cinnamon on my sprouted grain bread, but I've asked Santa for a waffle maker and hope to put cinnamon on my chaffles and finally give up my last slice of bread per day.
Guys, I love your videos. But as a suggestion, please add the actual items to the description so it's easier to follow. Thanks!
I put cinnamon in my morning shake and in my coffee. Happy Thanksgiving
When thinking about the early intermittent fasting as mentioned by Dr. Keith, (eating breakfast and then the last meal of the day 6 hrs later.) I am following the 0,1,2,3 eating strategy. So, how would that look when doing the early intermittent fasting? Or just include the IM a couple days a week. Thank you for all you do to improve the health of so many!
Thanks guys, I have trouble having my glucose to stay under 100. I would like to wish you a very Happy Thanksgiving filled with good food and Love and peace in these crazy times.God Bless
Me too! The lowest I can get so far is 84. I have to fast to get that.
I do believe it needs to be the Braggs ACV, because it is with "the mother" . Whereas a normal store brand is pasteurized/ boiled/cooked and the goodness is taken out by the processing. So use Braggs. It is the best. I take a "shot" of ACV with equal amounts of water and just crink it down like a shot. It Works!!! And helps to take away my sugar cravings.
I found you two a few months ago and am appreciating your info! To have MDs endorsing keto and giving great common sense info is great! Thank you.
They are both chiropractors, not MDs.
@@thinkingronin6178 no wonder they know so much. Thank you.
Good info but please specify to avoid regular cassia cinnamon due to the coumarin natural blood thinner content.
Ceylonese cinnamon also lowers blood sugar but has about a tenth of the coumarin natural blood thinner.
Overeating cassia cinnamon could be hazardous especial for people on blood thinners.
I use ACV as part of my homemade salad dressing, replacing white vinegar. My Grandmother used to drink 2 tablespoons of white vinegar daily.
Can you share that recipe please?
Hi Docs, Do you think Perimenopausal women should do keto/low carb according to the cycle ? If, yes, can you do a video how to do that please? Thanks
Can you do a video on Collagen? I hear it is essential as we age.
I love it! Started taking it in April to help spinal disc issues but I’ve seen changes in skin, hair, joints, so what else is it helping that I dont know about! I feel if something visually helps hair which is kinda non essential for bodily function, it surely is being used else where in the body! I need all the help I can get! I also use gelatin in smoothies.
Get your collagen naturally. A great, thick, gelatinous bone broth for the win!
@@AndreaIhara
yes! I do that too! All the help 🤗
good common sense easy to follow advice.
Bg was low enough to remove insulin after less than a month, also removed all insulin provoking meds, glicazide and Ozempic. Now only on Metformin and jardiance. Bg has decided to go up again so cutting some protein increases and eating more greens and fasting more to reduce it.
thank you commenters for the info on the different types of cinnamon. i love cinnamon in my coffee.
I started falling asleep immediately and sleeping well within just a week on Keto. For the first week I was really tired during the day so studies a bit more and found it was cos I wasnt eating enough. I was used to eating like a mouse , small amounts , but now with Keto and fasting at night I have to eat a big pile of salad and greens and a lot of other different foods like ACV, salt and coconut fat bombs . After two weeks Im settling down and getting used to my new diet.
Can you explain more about the early fast, 🙏🙏
I dilute my ACV with water and then stir in cinnamon; double-whammy of good stuff.
Please doctors please can you tell which brands of berberine is good??? PLEASE!!!
Have you ever heard of taking MCT oil (1 T.) before bed to aid in reducing a high fasting blood sugar? An Ayurvedic dr mentioned results he’d seen in some pts - as the brain utilizes this for fuel during the night, rather than triggering the liver to dump glucose.
Happy Thanksgiving! I enjoy watching your videos! Been keto/IF and mostly OMAD/2MAD for almost 2 years now. Lost 143 lbs (down to 131lbs from 274lbs)! Keith, I'm like you... found my sweet spot for eating is around 3-4pm, and when I do that, my morning blood glucose is in the 80s. After exercising, (walking/ jogging) it's in the 70s. AMAZING!! My fasting glucose was 123 before I started keto back in Dec 2018. I take 1tbsp Braggs organic ACV with 1 tbsp organic lemon juice and water both when I wake up, and about 2-3 hours before I go to bed. I crave it now... LOL! All great advice today. Thank you for all you share, much appreciated!
I had dawn phenomenon & it has stopped now!
I love berberine! Just discovered it and I am so happy with the effects of it for my morning fasting glucose. Usually it's been aroundc100-110 every morning, on keto 7 years. After a few days of berberine, it's now in the low 80's! I take it 3 times a day.
Hi. I tried taking Berberine 500mg 2x a day. I am also on 1000 mg of metformin 2x/day. My fasting Blood sugar is usually 120-130. Mid day it’s back down to 105. Been doing keto 4 years. Berberine gave me terrible diarrhea. I tried it for a month. It did lower my BS but I couldn’t leave the house. Did you get diarrhea and your body adapted or no effect?
Could you tell me if Speed Keto is necessary and is it similar to your 21 day challenge? Also what is the best and most accurate glucose and keto combine monitor? I appreciate your videos and love your sensible look regarding low carb keto lifestyle. I only have 10 pounds to my goal of 145 pds. I started this journey 10/6/2020 at 175 pds. I'm currently using keto strips to monitor my ketosis level but it's never has gone to the darker color end of strips. Thank you.
Please be careful with cinnamon. There are two types. Cassia cinnamon is very bad on the liver. Ceylon is the healthy one. All the cinnamons you buy in the grocery stores are cassia.
I know this is true in the US, but here in the UK ''Cinnamon'' is the genuine stuff. ''Cassia'' is labelled as such.
@@marijo1951 thanks for this comment Maria, I'm in the UK too and have just started to take cinnamon in my water so great to hear our cinnamon is ok!
Question: are cinnamon and ACV supplements as effective as the powder and liquid forms?
I mix ACV w Cal/Mag that is Orange flavored....warm water...as I can barely taste the ACV. (I might just be used to it)
Hello thank you for thie video
For exemple almond it is better to eat it than to eat it in powder is it right. For all grains. Because grains are my proteine.🤔 so thank you for the answer.
Tha
Curious what you eat in a day with early int. fasting and what is your excercise look like on that day? Please share... sounds interesting
I do well with an 18:6 IF pattern (I eat between 11 and 5) and I work out very early in the morning - fasted.
Happy Thanksgiving you guys are awesome. I watch your videos all the time. I recently had my cholesterol tested ( I’ve been keto 4 years ). My cholesterol had gone up last year. But I refused to take a statin. So now it doubled. Total is 543. Good cholesterol was 96 so now I’m on Lipitor I’m not happy but I guess it’s better than the alternative? So all this happened on my 60th bday last week. I work out quite a bit not as much as I use to tho ( quit the gym due to covid) Any suggestions on how to lower cholesterol! Getting old does kinda suck. Thanks for what you do.🍀
High cholesterol is not your enemy. Never take cholesterol lowering drugs. Your Body ,Hormones, Liver and Brain need a lot of cholesterol. Every time a family member or friend of mine starts taking cholesterol lowering drugs they seem to end up with Alzheimer or Dementia.
I love you guys Have a keto Thanksgiving
Interesting: Early IF. I love breakfast and prefer to do my OMAD as breakfast. Is that allright? Seeing that cortisol is high at that moment. So there is glucagon from the liver and muscles available. Isn’t it better to burn that first and then start OMAD, say at 11:00 AM?
Hi - I can not ever fall asleep while hungry, so fasting in the day and going to sleep hungry is impossible for me. What can I do instead?
It takes great will power. But once you get used to it, it actually feels good to sleep when you're hungry (not starving), knowing how you will feel in the morning (you will not feel hungry) and that you are doing good for your body. I now feel not so good in a fed state and trying to go to sleep. Your body adapts to how you train it. Cheers!
Thank you both for your content. I am curious Dr. Keith, when you do early intermittent fasting, approx. how soon after you wake up do you break your fast? Thanks!
I have coffee with butter in the am (minimal insulin reaction) - eat my first meal around 11, last (2nd meal) around 4 - so my eating window is about 5 or 6 hours.... 18:6 - 18 hours fasting, 6 hours fueling.
Sandra Westley we do 16/8 we eat at 12noon each day, then at about 6pm we make sure we do not eat anything from 8pm it may be earlier, on some days and we are finding it easy to do with keeping carbohydrates to 50g, just don’t feel hungry.
Any thoughts on the ACV gummies?
Hi there. Does Berberine affect the liver or kidneys? I am a diabetic and have kidney problems so I would like to know if there could be a problem.
If I sprinkle milled flaxseed on my baked potato, does this make it a healthier choice? Or if I cool the potato completely then reheat to eat? 🤔
I put the cinnamon in my ACV :)
Do you all have a chart or list of high fiber /carb ratio foods?
I have read acv is bad for your bone density. Any thoughts?
Also what if we add fiber to a high carbohydrate food? Would that lower the carb
High Cholesterol is not necessarily always an issue....
Can you take Berberine if you're on a blood thinner? My cholesterol is still high after 5 years of no sugar no grains. Three years on Keto.
Can you cook with ACV??
Magnesium citrate OR Magnesium glycerinate?
Why must it be apple cider vingar, and not other vinegars, as red wine vinegar for exemple?
Not very carby these days, learning
Maybe the two of you would know this because I'm driving myself crazy searching for the solution: It's clear to me that the ketogenic diet helps with diabetes and controlling blood sugar, but what about people with familial hyperlipidemia (and no diabetes)? I really don't know if I should be on an Esselstyn-type diet or a keto diet. It's very worrying to me.
I have added a magnesium supplement at the beginning of the year. Since I haven't had to do bloodwork yet, I don't know how it has affected my blood sugar. I do know, that it has improved my sleep a bit and my overall mood. Probably one of the reasons I have made it through 2020 relatively well.
Magnesium citrate is a MUST for me. Helps with sleep, digestion, muscle cramps, etc etc. It’s the one supplement I can say has radically improved my life.
I would highly suggest drinking your diluted acv with a straw and not letting it touch your teeth. Rinse your mouth after drinking. It can cause tooth sensitivity in my experience. And take your mag before bedtime. It helps put you to sleep in an oh so nice relaxing way.
Cinnamon: specifically, isn't ceylon the best? That's what I've heard "somewhere" at "some point", but I can't remember why.
Yes! Which type of cinnamon do we need?
lmao that was such a gas watching you shoot ACV
So did anyone get all 9 listed somewhere? I got 6:
ACV
Berberine
Carb to fiber ratio
Quality sleep
Magnesium
Cinnamon
maybe add exercise and ??
Try reading the transcript of the video. It is on the menu under the three dots under the video
It does make sense why sugar has a lower glycemic index than a potato. Half of the sugar is fructose. Fructose does not raise blood glucose levels because it is processed in the liver. Only the glucose half of sugar raises blood levels. On the other hand, a potato being high starch, the body will cleave those long starch molecules into individual glucose molecules. 100 % of the starch will raise blood sugar levels.
I'm wondering if you hve any thoughts on the effectiveness of gummy chews for apple cider vinegar
Check the labels. Some have a lot of carbs.
Pure real aloe Vera. Brings it down blueberry for flavor Bring way down
I put Cinnamon in my Chia / hemp hearts ( pretend oatmeal) !
candida
I can't get into ketosis unless less than 10 total carbs per day. My fault for abusing my body with sugar for decades 🙄 Thanks for your video 👊
What does your Thanksgiving dinner look like? Are you accommodating any guests with carbohydrates?
I've been on the keto diet for nearly 4 months now and I'm having the dawn effect with my blood sugar with it being around 120 even after fasting for 16 hours. When I check my blood sugar an hour or so after a meal it is also around 120 where it should be, but I would feel better if it were below 100 in the morning. I have done some 42 hour fasts and my blood sugar level then has been just 85-90.
The thing is that in 2 months I will be going for my annual physical which includes a 12 fasting blood glucose test and I hate to hear what my doctor will say if that comes up at 120 when I have lost over 40 pounds since I last saw him and currently am off 3 out of 4 of my hypertension meds (hoping to be off the last one by then).
I just ordered some of the Berberine and will take some ACV before be tonight.
My morning readings are 120 or so. I would love to get mine down also.
@@nancyfryhover Mine was 115 this morning after 13 hours of fasting.
I checked it 3 hours later before I would have my first meal and it was 119.
The thing is that when I check it within an hour or so after eating it will probably be around 120 which means it seems to stay above 100, fasting or not.
@@stevec3872 well I bet we still fall within the "prediabetic" ranges darn it, but I guess that sure is better than "diabetic". Maybe some of us will just be lucky to stay in the prediabetic range or maybe with more time, we can get down to the lower numbers?
Been keto 2 years, I'm 73, 140 lbs, 5'3". Have low fasting blood sugar, above average cholesterol and BP 90/60,walk daily. 2MAD. After meals my BP drops to 60/45, and get light headed, tested several times for diabetics which is negative. My solution is, I have to rest an hour after meals. How can I overcome this low BP problem?
Add salt throughout the day to your water and your food 10-20grams of salt a day
Very important
@@petejames9366 I have been adding salt to my morning coffee. It seems to help.
I’m a type 2 diabetic. On metformin 1000mg 2x/day. On keto 4 years. Dropped 40 lbs. I tried Berberine and it gave me diarrhea. I tried for 2 weeks thinking my body would adjust. Nope it didn’t. And the berberine didnt lower my FBS. So of course I stopped using it. How many points does it lower FBS with most people.?Just curious. Anybody else get diarrhea from Berberine?
Dear Doctors! I beg you for help! I`m a 26-year male. Doing keto for 6 months. Lost 45 pounds. But in the seventh month, I started to feel depressed/anxious, overthinking (about death, health and other aspects of life), feeling dizziness after I`m standing from sitting or lying positions, sometimes a little bit of nausea. These symptoms especially increased after I did 72 hours IF 5 days ago and on the second day after I finished it I started to feel even worse than on the first day when I finished IF. Any idea? Sea salt didn`t help me :(
Not a Dr. experienced some of the same concerns. Increase you fluid-add electrolytes and caloric intake. Try using pink Himalayan / Redmond real salt and try switching to ADF (alternate day fasting) for a change. We have to listen to our bodies! Hopes this helps! Most importantly reach out to the professionals for the depression.
I have herbal tea with apple cider vinegar, cinnamon and wedge of lemon before bed
Lost 4 lbs in 3 days using ACV lime juice and cinnamon mixed w sparkling water along w Berberine ,chromium, alpha lipoic
What is your recipe please? Thanks.
Keto or low carb how do we choose? I was doing keto and doing well until Dr. appt. cholesterol went up???
Your cholesterol LDL will go up. The things to look for is A1C and Triglycerides go down and HDL goes up. The keto community knows this and most doctors know this nowadays. But they are pushed by their HMOs and hospitals to follow the guidelines and to push statins and other drugs to lower your cholesterol artificially even though the body needs that cholesterol to work. Do your research but I can tell you from reading a lot of medical articles and listening to The Two Fit Docs, Dr. Ken Berry, Dr. Cwyes and Dr. Jason Fung, is that a higher cholesterol is not necessarily a bad thing. There are other tests which will tell you more about your tendency for cardiovascular disease. I chose to keep following my keto/low carb way of living and I have lost over a hundred pounds and my A1C is now down to 4.9 and my Triglycerides are down to 62. My LDL is up to 200, but my CAC score is around a 10, which is not perfect, but I am happy with my health and don't see a need to add statins and all their side effects to my life.
Keto to lose weight. Low carb to maintain. Works for me anyways.
Check out the Feldman protocol
High cholesterol is not your enemy. Never take cholesterol lowering drugs. Your Body ,Hormones, Liver and Brain need a lot of cholesterol. Every time a family member or friend of mine starts taking cholesterol lowering drugs they seem to end up with Alzheimer or Dementia.
What if you eat avocado and half a baked potato. Would the fibre in the avo of set some of the carbs in the potato?
What do you think of magnesium via a lotion? I rub it on my legs, feet, etc. just a teaspoon per application. That form is one I have heard and read about. It helps one avoid digestive upsets that oral magnesium supplements can cause. Do you have an opinion about this?