📈 Biohacking report
Metabolic Health & Glucose
Insulin sensitivity is the foundation of metabolic health and of partitioning nutrients toward muscle. These are the evidence-based habits that improve it.
Buffey et al. 2022Shukla et al. 2015Donga et al. 2010DeFronzo 2009
<100
Fasting glucose
mg/dL
<5.7
HbA1c
%
2–10
Post-meal walk
min
25–35
Fiber
g/day
📚 Scientific references▼
- Buffey, A.J., et al. (2022). "The acute effects of interrupting prolonged sitting time with standing and light-intensity walking on postprandial glycemia: a systematic review and meta-analysis." Sports Medicine, 52, 1765–1787.
- Shukla, A.P., et al. (2015). "Food order has a significant impact on postprandial glucose and insulin levels." Diabetes Care, 38(7), e98–e99.
- Donga, E., et al. (2010). "A single night of partial sleep deprivation induces insulin resistance in multiple metabolic pathways in healthy subjects." J Clin Endocrinol Metab, 95(6), 2963–2968.
- DeFronzo, R.A., Tripathy, D. (2009). "Skeletal muscle insulin resistance is the primary defect in type 2 diabetes." Diabetes Care, 32(Suppl 2), S157–S163.
- Johnston, C.S., et al. (2004). "Vinegar improves insulin sensitivity to a high-carbohydrate meal in subjects with insulin resistance or type 2 diabetes." Diabetes Care, 27(1), 281–282.
A diet with protein, fiber and carbs well distributed is the foundation. Build yours free.
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