Diabetic Muscle Building (Key To Glucose Control)

Maintaining and keeping your muscle
tissue is the single most important task we as diabetics have towards normalizing
and controlling our blood sugars. The latest studies now show that once one
becomes diabetic we will lose a specific type of skeletal
muscle mass. How do these unique muscle fibers influence not only our health but
metabolism and overall quality of life? But most importantly how can we build it
back if lost? But before we begin let me welcome all of you new Resilient
Diabetics out there. This is the channel we turn ordinary struggling diabetics
into extraordinary well control diabetics. If you don’t know who I am and
you are brand new to this channel my name is Jay Sampat and I became an
insulin dependent diabetic a little over six years ago due to an autoimmune
attack which caused the destruction of my pancreas as a result of a severe
gluten allergy response. So basically, I am the proud owner of a pancreas that’s
gone on a permanent and lifelong vacation. So not only am i in diabetic
just like you where we will be walking that walk and talking to talk together,
but I do also have a university of bachelor science degree in Nutrition/Dietetics and then does come in very handy in discussing all the intricacies
of being a diabetic. Don’t forget to hit that SUBSCRIBE button followed by the
GREY notification BELL and then choose turn on all notifications if you want to
be notified when the next Resilient Diabetic video has been published. As
with all my videos, this should not be considered personal medical advice. This
is my interpretation of the latest research. If you want medical advice
please always consult your physician. You would not be subscribed to my channel if
I did not bring you something new and revolutionary related to your health and
well-being. We will cover two very important new
studies today related to muscle tissue and why this episode may be the key to
what you’ve been completely missing. Aside from looking good muscle mass
plays a vital role you may not be aware of. It protects your organs it stabilizes
your metabolism, and even extends your life. Even more so the proper amounts of
muscle mass can help you age gracefully allowing your body to maintain certain
physical tasks. For us diabetics in particular skeletal muscle mass is
likely the most important tissue in your body when it comes to managing insulin
and our blood glucose levels. We simply cannot afford to lose any of our muscle
mass if we want to live long healthy lives.
I’ve stated in other videos that elevated blood sugars and just
importantly elevated insulin levels, also known as hyperinsulinemia,
initiates the immediate death and destruction of all of our body’s cells.
Not only damaging our nervous tissue our kidneys, our blood vessels, body organs,
but now we know that includes our brains. And within the last few years, we found
out it annihilates our muscle reserves too. Thanks to the Kobe University Graduate
School of Medicine researchers have gained further insight into what causes
this phenomenon of muscle atrophy when blood sugars are elevated. This 2019
study revealed that high blood sugar levels resulted in the increase of an
expression of two specific proteins that actually led to the atrophy under
diabetic conditions. What is most concerning is the type of muscle that is
lost if blood sugars remain elevated. And this is what is going to be very new for
many of you today. So let’s ask our first question. What exactly is muscle?
Skeletal muscle makes up about 40% of the human body mass, and these fibers are
actually specialized to perform distinctive functional tasks. It
comprises of about 20 percent protein with a rest mainly making up of water
plus a few minerals, carbohydrates, and some fats. When one thinks a muscle we
generally think of one continuous strand that does all the same thing. When your
body is trying to do some sort of activity, it will do it with type one
slow twitch fibers first. If these don’t provide enough force, your brain then
sends a signal to get type 2 fast twitch fibers to finish off the job. Let me get
into a little more detail because this is so important to understand. To be more
specific, muscle fibers are actually categorized into three types in us
humans. First we have slow oxidative type 1 fibers. Because they provide their own
source of energy, slow twitch oxidative fibers can actually sustain force for an
extended period of time. But they are not able to generate significant amounts of
force. Slow oxidative fibers use a variety of fuels during activities
including, carbohydrates, protein, and fats. Our daily activities like grabbing that
bag of sugar off the shelf, or aerobic exercises uses these type 1 fibers. Think
low to moderate intensity exercises which include jogging, swimming, cycling,
and walking. Then we have fast oxidative glycolytic type 2a, and fast glycolytic
type 2x fibers. These fast twitch fibers are what’s responsible for size and
definition of particular muscle. Glycolytic fibers primarily use glycogen
or stored glucose readily available in the muscle. These fibers are only
adequately fueled for shorter activities, 30 seconds to 2 minutes or bursts of
power and speed. And these as you now know are performed at high to
maximum intensity. Some examples include sprinting, jumping, resistance training, or
weight training which is any exercise that makes the muscle work against an
external weight or force. So in reality muscle fibers really exist on a
continuum. They are recruited in a step-wise fashion.
Meaning, the harder the activity becomes or the more power or force you
need, the more fibers are then recruited. And most importantly the more glucose
they will require. You start with a slower ones since they’re harder to
fatigue and then add in the faster ones as needed to produce more power and
speed. And here’s a second problem we face when it comes to muscle reserves. As
we age we will also continually lose muscle fibers that are not used
regularly. It is unusual for the elderly the sprint or to lift weights. So the
natural losses include more of these fast twitch fibers that are normally
used to produce power and speed. So of course that means you’re going to lose
some of your strength over time which can make it harder to do ordinary things
or even basic self-care. But that recent study done in Japan mentioned diabetics
lose muscle and even a faster rate because of high blood sugars. So not only
does age strip away at these important type 2 fibers but when blood sugars are
elevated it becomes far worse for those who really need these type 2 fibers
than most, us diabetics. When it comes to diabetes management, maintaining our
overall type 2 muscle mass leads to greater glucose uptake and storage as
muscle glycogen. As muscles have a limit to how much they can store. Having more
muscle results in greater glucose storage. Whereas losing muscle mass
through aging and keeping blood sugars high limits it. Let me put all of this
together for you! Your body is always trying to be as efficient as possible.
It wants to hoard all of its energy resources. Type 1
muscle is very inexpensive to the body it costs the body very little energy
resources. It does not increase your basal metabolic rate or the need for
calories even while resting. The body wants to use these type 1 muscles for
everything, from your daily activities to your basic cardio exercises like walking
and swimming. Yes, you make it a bit sweaty and winded but type 1 muscle does
not burn very much calories. Type 2 fibers on the other hand are the ones we
want and covet as diabetics. And they are far more energy intensive. The body will
only tap into these fibers if it really has to. It not only burns store glucose
or glycogen and extremely high amounts but these muscles can only be sustained
for short periods of time. These type 2x fibers if activated are really expensive
to the body. That is why they are only used when you’re under extreme loads or
when the body is failing to move itself. Now here’s one of the most important
points I want you to understand. If you keep activating these type 2 fibers by
pushing your body to failure, you are not only burning the most amount of calories,
but you have sent a signal to the body that you are not strong enough. A
built-in survival mechanism will then kick into action. Your body does not know
that you’re at the gym lifting weights. It thinks you’re going to die.
It is evolutionary wired to think that you have been extremely stressed. For
example, you’ve just been in a fight with a bear and you’re struggling for your
life. So it says to itself, we almost died we need to be stronger the next time
that bear comes around. So the process of building muscle or accumulation starts.
But only, I repeat only, when these type 2 fibers have been
recruited. Type ones are not capable of growth. So the amazing news, your body
responds back by building more of these type 2 muscle fibers. This muscle when
active, burns up even more energy in the form of glucose. Flushing out all that
floating glucose in the bloodstream. and most importantly to us diabetics, these
type 2 fibers makes the body very sensitive to insulin!! If you put on a
pound of new type 2 fibers studies have shown you can literally burn up to 300
more calories in your sleep. It is very metabolically active and it constantly
burns calories even at rest. What is even more fascinating, studies show that type
2 diabetics have more of these type 2 fast twitch fibers than slower type 1
fibers, than non-diabetics do. What does that mean? Type 2 diabetic bodies were
evolutionary design to uptake glucose and even better ratios if one retains
those muscle fibers and stimulates them all at the same time.
So our next follow-up question is how does our diabetes affect muscle? We as
diabetics have one or two issues to contend with. Muscles as we know now play
a notable role in the regulation of blood sugars but only with the help of
insulin. Insulin is the hormone that allows muscles to draw in glucose from
the blood, lowering blood sugar levels. When the body does not have enough
insulin it means glucose within the blood cannot get in the muscle cells to
fuel them. Thus those with impaired pancreas will see blood sugars rise
post exercise. Those of us with high amounts of resistance body cells due to
the excessive amounts of triglycerides stored between all the body organs,
inside the liver, and within the muscle cells, which we’ve talked about in detail
already, will also see a rise in blood sugars post exercise.
So one has to work with their doctors to be cleared to exercise. One
must also know how to bring down blood sugars post exercise if insulin
resistance exists. So the next and most important question is how do we activate
these type 2 fibers thus allowing our body’s to generate more? The concept is
pretty simple. If you perform more exercises that require fast twitch
muscle fibers then you’ll develop more of these fibers and you’ll increase
their size and essentially train your brain to access these type 2 fibers in
the future. On the other hand endurance workouts like walking and swimming, while
also good, will train your brain to recruit type 1 fibers. To maximize type
2 fibers you need to do more power, high intensity strength workouts, and fewer
endurance workouts. Think intensity speed and explosive force, not long and slow. So
in other words, what matters most for us diabetics, is intensity over duration!
What would be our overall plan or technique for engaging fast-twitch
fibers. Resistance training with heavy weights
activates more muscle fibers, the heavier the weight the greater number of fast
twitch fibers that have to be recruited. After doing this for over 30 years,
here are my personal tips for building long-lasting muscle. If you’re new to
this, I highly suggest you join a gym and hire a good personal trainer. Once you
get over the idea or the fear of joining a gym you will realize that just about
everyone there is just like you. I will in the near future start also filming
some of my workouts with the tips while I train, but you must be subscribed for
that. And if you’ve never trained like this before it is addicting and you will
absolutely love it. I would even bet you’d be angry at first
for not trying this sooner. Because many of you have those dormant type 2 fibers
you will get that amazing endorphin rush. Those exercises are made for you. Don’t
be afraid to push your bodies, that is what it was designed for. And one of the
first problems I see especially when it comes to women, is that you need to get
over the idea that lifting weights and eating protein will build too much
muscle and make you look bulky, like a bodybuilder. You don’t have the same
ratios of testosterone men do. Next I suggest the very basics at first. Three
days a week where you would alternated upper body and a lower body workout. Any
combination is fine. Back and shoulders on day one, quads and hamstrings on the
next, say chest and arms on the final third day. I want you to not only hit the
major muscle groups throughout the body, but the smaller ones that come in and
stabilize things too. My first major rule especially if you’re new to this, higher
that trainer if you have two that will show you how to use the basics of free
weights, and its associated machines. None of this fancy New Age stuff, keep it
simple. On each exercise I want you to do three sets all to failure. You must
increase the weight with each successive set, that is the key! Say for example
you’re doing leg extensions. On the first set you may pin the forty pound plates
and do twelve reps, all to failure. On the next, I want you to add another plate and
then you’d probably fail around say nine to ten reps. So on your final set I want
you to add even more weight, so that makes you fail in the sixth to the
eighth rep range. Each time you do this, your body is forced to recruit faster
and faster muscle fibers thus you get two benefits. One, these are the muscle
fibers that will absolutely clear glucose from the blood even at the
expense of a brain. Once activated these muscles are
selfish buggers. If you’re on medications like metformin be very careful. Metformin
and training with weights will drop your blood sugars like nothing else. Two, these
are the fibers that will grow and develop increasing your ability to
control blood sugars and will massively burn calories and raise your metabolism
for the day. But the biggest factor you must optimize before one begins to use
this newly gained knowledge is to dial in on your nutrition first. So I will set
up a direct playlist for you with more videos directly related to diet and
exercise. In the video Diabetic Weight Loss, we will discuss what are the
best diabetic diets to follow for long term success. The latest research has
shown there are eight important factors to consider when choosing that
life-saving diet. What about protein? Is protein the single most important
nutrient for us diabetics when it comes to both gaining that muscle tissue and
for glucose control? If you’re on your desktop or laptop I want you to use your
mouse to click that upcoming box. If you’re on your mobile device tap that
with your fingers. The first is the link to SUBSCRIBE to this all-important
channel. The second is the link mention on diet and exercise. So have a great and
productive day, and we will see you soon with another new episode which are
generally released weekly. Bye for now.

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