Why Drostanolone Propionate is So Popular for Muscle Building

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Understanding Drostanolone Propionate

Drostanolone Propionate is an anabolic steroid derived from dihydrotestosterone (DHT). Initially developed for medicinal purposes, it has gained traction in the bodybuilding community for its efficacy in enhancing physical performance and improving body composition. The propionate ester allows for a quicker onset of action, which is one of the reasons many athletes prefer it.

Drostanolone Propionate, commonly known as Masteron, has emerged as one of the most sought-after anabolic steroids among bodybuilders and athletes. Its unique properties and benefits make it a popular choice for muscle building, especially during cutting cycles. This article will delve into the reasons behind its popularity, its effects on muscle growth, and the considerations for safe usage.

Key Features of Drostanolone Propionate

  • Anabolic and Androgenic Properties: It has a favourable ratio of anabolic to androgenic effects, making it effective for muscle growth with fewer side effects.
  • Non-aromatizing: Drostanolone Propionate does not convert to estrogen, reducing the risk of estrogenic side effects such as water retention and gynecomastia.
  • Rapid Action: With a relatively short half-life, it can lead to noticeable results within a few weeks of use.

Benefits of Drostanolone Propionate for Muscle Building

Drostanolone Propionate’s popularity in muscle building stems from its multifaceted benefits. Here are some of the primary reasons bodybuilders choose this steroid:

1. Muscle Hardening and Definition

One of the standout features of Drostanolone Propionate is its ability to promote muscle hardness and definition. Bodybuilders often use it during cutting phases to enhance vascularity and achieve a more aesthetic look.

  • Increased Muscle Density: Users frequently report a more solid appearance to their muscles, which is crucial for competitive bodybuilders.
  • Fat Loss Support: It aids in reducing body fat while preserving lean muscle mass, allowing athletes to attain a shredded physique.

2. Preservation of Lean Muscle Mass

During a calorie deficit, preserving muscle mass becomes a primary concern for many bodybuilders. Drostanolone Propionate excels in this aspect:

  • Anti-Catabolic Properties: It helps protect against muscle breakdown during weight loss, making it easier to maintain strength and size.
  • Improved Recovery: Enhanced recovery times allow bodybuilders to train harder and more frequently without sacrificing muscle gains.

3. Minimal Side Effects

Compared to other anabolic steroids, Drostanolone Propionate is associated with relatively mild side effects, making it an attractive option for many users:

  • Reduced Estrogenic Risks: Its non-aromatizing nature means there is less risk of side effects like water retention and bloating.
  • Manageable Androgenic Effects: While some androgenic side effects may occur, they are generally less pronounced than with more potent steroids.

4. Enhanced Athletic Performance

Drostanolone Propionate is not just about aesthetics; it also contributes to overall athletic performance:

  • Increased Strength: Users often experience significant strength gains, allowing for improved lifting performance.
  • Boosted Endurance: Enhanced endurance levels enable athletes to sustain their workouts longer, maximizing training efficacy.

How to Incorporate Drostanolone Propionate into Your Cycle

For those considering adding Drostanolone Propionate to their regimen, it’s essential to understand the proper usage protocols. Here are some guidelines:

Dosage and Administration

  • Typical Dosage: Most users take between 300 mg to 600 mg per week, depending on their goals and experience level.
  • Injection Frequency: Given its short half-life, frequent injections (every other day or every third day) are necessary to maintain stable blood levels.

Cycle Recommendations

  • Cutting Cycles: Drostanolone Propionate is often included in cutting cycles, combined with other steroids such as testosterone or trenbolone.
  • Cycle Length: Most cycles last between 8 and 12 weeks to ensure optimal results without excessive side effects.

Considerations and Precautions

While Drostanolone Propionate offers numerous benefits, potential users should remain aware of the following considerations:

1. Side Effects Management

  • Androgenic Effects: Monitor for signs of androgenic side effects like acne or hair loss. Adjust dosages as necessary.
  • Regular Health Checkups: Regular monitoring of cholesterol and liver values can help mitigate potential health risks associated with steroid use.

2. Post-Cycle Therapy (PCT)

  • Importance of PCT: After a cycle, it’s crucial to engage in post-cycle therapy to restore natural hormone levels and prevent potential side effects.

Where to Buy Legit Drostanolone Propionate

For those interested in using Drostanolone Propionate, sourcing a legitimate product is vital. Ensure to buy from reputable vendors to avoid counterfeit or low-quality products that could pose health risks. When searching for buy legit drostanolone propionate, prioritize suppliers with positive reviews and verified quality standards.

Conclusion

Drostanolone Propionate stands out in the bodybuilding community for its effectiveness in promoting muscle growth, definition, and overall athletic performance. Its unique properties, combined with a lower incidence of side effects, make it a popular choice for those looking to enhance their physique, particularly during cutting phases.

By understanding the benefits and guidelines for safe usage, bodybuilders can harness the potential of Drostanolone Propionate to achieve their fitness goals. As always, prioritizing health and well-being is essential when incorporating any anabolic steroid into your regimen.

How to Increase HGH After 20

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As we age, many of us become increasingly aware of the changes our bodies undergo. One such change is the decline in Human Growth Hormone (HGH) production. Often associated with growth and development during childhood and adolescence, HGH continues to play a crucial role in adult health. 

To address this decline, many people look into “HGH for Sale Now” as a quick fix. However, it’s vital to consider the safest ways to buy HGH online to avoid the risks associated with unregulated products. This article will delve into natural strategies such as strength training, stress reduction, and proper nutrition, which can support healthy HGH levels, helping you maintain vitality, muscle mass, and overall well-being as you age.

Understanding HGH: What It Is and Why It Matters


Human Growth Hormone (HGH) is a peptide hormone produced by the pituitary gland. It’s essential for growth during childhood but continues to be important in adulthood for maintaining healthy body composition, muscle growth, and metabolism. HGH influences everything from muscle mass and bone density to mood and cognitive function.

HGH promotes growth, cell repair, and metabolism. It also increases protein synthesis, supports the immune system, and helps maintain proper brain function. As we age, HGH levels naturally decline, which can lead to a decrease in muscle mass, an increase in body fat, and a slower metabolism.

Why HGH Levels Decline with Age

HGH production peaks during adolescence and starts to decline around the age of 20. This decline continues throughout life, which is a normal part of the aging process. By the time you reach middle age, your HGH levels may be significantly lower than they were in your youth.
Certain lifestyle factors can accelerate the decline of HGH. Poor diet, lack of exercise, insufficient sleep, and chronic stress are all contributors. Understanding these factors is crucial in addressing and improving HGH levels naturally.

The Benefits of Maintaining Optimal HGH Levels

Maintaining healthy levels of HGH can have numerous benefits:

  • Improved Muscle Mass and Strength: HGH stimulates muscle growth by promoting protein synthesis and increasing muscle cell regeneration. This can lead to enhanced strength and physical performance.
  • Enhanced Metabolism and Weight Loss: HGH plays a role in regulating metabolism, which can help with fat loss and maintaining a healthy weight.
  • Better Skin Health and Appearance: HGH promotes collagen production, which can improve skin elasticity and reduce the appearance of wrinkles, giving you a more youthful appearance.
  • Increased Energy and Endurance: Higher HGH levels are associated with better energy levels, improved endurance, and quicker recovery times after exercise.

Natural Ways to Boost HGH Production

There are several effective, natural ways to enhance your body’s HGH production:

Dietary Adjustments

Eating a balanced diet rich in nutrients supports overall health and helps maintain optimal HGH levels. Certain foods can specifically enhance HGH production.

Foods high in amino acids, particularly arginine, and glutamine, have been shown to promote HGH secretion. Include lean meats, eggs, dairy, and legumes in your diet to boost your intake of these essential nutrients.

Exercise and Physical Activity

  • High-Intensity Interval Training (HIIT): HIIT involves short bursts of intense exercise followed by rest periods. This form of exercise has been shown to significantly increase HGH levels due to the intense physical demand it places on the body.
  • Resistance Training and Its Effects on HGH: Resistance training, such as weightlifting, stimulates HGH production by increasing the release of the hormone during and after workouts. Incorporating compound movements like squats, deadlifts, and bench presses can maximize HGH release.

Sleep Optimization

HGH is primarily released during deep sleep. Ensuring you get enough quality sleep is crucial for maintaining and boosting HGH levels.

To optimize sleep, create a bedtime routine, keep your bedroom cool and dark, and avoid screens before bed. Practicing relaxation techniques like meditation or deep breathing can also improve sleep quality.

Intermittent Fasting

Intermittent fasting has been shown to increase HGH levels due to the metabolic and hormonal changes that occur during fasting periods. Fasting triggers the body to produce more HGH to protect muscle mass and promote fat burning.

Start with a 16:8 fasting-to-eating ratio, where you fast for 16 hours and eat during an 8-hour window. This method is manageable for most people and can effectively increase HGH levels.

Chronic stress increases cortisol, a hormone that can suppress HGH production. Managing stress is therefore vital to maintaining healthy HGH levels.

Engage in activities that reduce stress, such as yoga, meditation, or spending time in nature. Regular exercise and hobbies can also help lower stress levels.

Supplements to Support HGH Production

If you’re looking for an additional boost, certain supplements may help:

L-Arginine and L-Ornithine

L-arginine and L-ornithine are amino acids that can stimulate HGH release, especially when taken before exercise. They work by enhancing the secretion of HGH during and after physical activity.

GABA (Gamma-Aminobutyric Acid)

GABA is a neurotransmitter that promotes relaxation and deep sleep, indirectly supporting HGH production. Taking GABA as a supplement can enhance your body’s natural HGH release during sleep.

Melatonin

Melatonin, a hormone that regulates sleep, can also boost HGH levels by improving sleep quality. A small dose before bed can help regulate your sleep cycle and support HGH production.

Glutamine

Glutamine is another amino acid that can stimulate HGH production, particularly when taken in small doses before bedtime. It’s also beneficial for muscle recovery and immune function.

Lifestyle Habits to Avoid for Maintaining HGH Levels

While adopting positive habits is essential, it’s equally important to avoid practices that can suppress HGH production:

  1. Overeating and Sugar Intake: High sugar intake can spike insulin levels, which can suppress HGH production. Additionally, overeating can lead to weight gain and increased body fat, both of which negatively impact HGH levels.
  2. Chronic Stress: As mentioned earlier, chronic stress raises cortisol levels, which can inhibit HGH production. Managing stress through healthy outlets is critical for maintaining HGH levels.
  3. Sedentary Lifestyle: A sedentary lifestyle leads to muscle atrophy and decreased HGH production. Regular physical activity, especially exercises that challenge the body, is essential for maintaining HGH levels.

Consulting a Healthcare Professional

Before making any significant changes to your lifestyle or considering HGH supplements, it’s important to consult a healthcare professional:

If you suspect an HGH deficiency or are considering HGH therapy, speak to your doctor. They can run tests to determine your HGH levels and provide guidance tailored to your specific needs.

HGH therapy can be effective for treating deficiencies but comes with risks, including side effects like swelling, joint pain, and increased cancer risk. A healthcare professional can help weigh these risks against potential benefits.

Conclusion

Increasing HGH after 20 is possible through a combination of natural methods, including dietary changes, regular exercise, improved sleep, and stress management. While supplements can offer additional support, the foundation for maintaining healthy HGH levels lies in a healthy lifestyle. By adopting these practices, you can enjoy the benefits of optimal HGH levels, such as increased energy, better muscle mass, and improved overall health.

Does Insulin Make You Gain Weight?

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People with Type 2 diabetes are often treated using insulins but did you know that weight gain is a common side effect? Insulins help the body absorb blood sugar for energy but if isn’t used, we store that energy as fat. In this article, we explain how insulins can lead to weight gain and give you practical tips for maintaining a healthy weight.

Insulin and Type 2 Diabetes

Type 2 diabetes is a condition where blood sugar exceeds normal or healthy levels. It’s commonly due to inadequate insulin production because the pancreas has been overworked after years of high blood glucose levels. It can also be from insulin resistance, where the cells aren’t able to use insulin effectively.

Insulin is a vital hormone released by the pancreas and absorbs blood glucose into cells. But when there isn’t enough insulin, glucose stays in the blood and over time leads to disorders and complications.

How Insulin is Made

The history of injected insulin actually dates back over 100 years. Researchers Frederick Banting and Charles Best in 1921 discovered how to extract and refine insulin from the pancreas of animals, and was first successfully used on a human in 1922. It wasn’t until the 1980s that an engineered, synthetic insulin was made that didn’t depend on animals (called “human insulin”).

Today, human insulin is made mostly from common bacteria. The processes may differ but generally the bacteria is used to create a protein, which is then modified to create the human protein that produces insulin.

Insulin Therapy

Insulin is one of the most common treatments for people with Type 2 diabetes, second only to Metformin. Because the body can’t produce enough or use it efficiently, insulin therapy is used to help the body control blood sugar levels.

Insulin and Weight Gain

Weight gain is a common side effect when people with type 2 diabetes start using insulin. Insulin’s function is to absorb glucose from the blood, which is then used for energy or stored in muscles or the liver.

But if the body doesn’t use that glucose for energy, it stays in the muscles and becomes fat. And as that fat builds up, this leads to the weight gain that people may experience.

Still… Insulin Has a lot of Benefits

While some people may gain weight, insulin offers a lot of benefits in treating people with diabetes and is why it continues to be an important part of diabetes self care.

Long History of Use

As mentioned above, insulin has a long history and was first used to treat people a 100 years ago. So there’s plenty of research showing its safety and effectiveness in helping control blood sugar.

Natural Hormone Replacement

Taking insulin is a more natural treatment option than other diabetes medications. You’re basically replacing the hormones your body would have created anyway, while most medications include substances that are new to your body.

Of course always discuss your treatment plan with your care provider but some people may prefer more natural treatment options.

Easily Adjustable to Meet Needs

Insulin doses can be easily adjusted to better meet glucose targets or address a patient’s needs. Common diabetes medications – like Metformin, Victoza or Jardiance – tend to have fixed dosing which can make any adjustments more limited.

But insulin doses can be adjusted to any amount. And you can make adjustments between each dose. For example, you may need to increase a dose before a large, higher carb lunch but then take lower dose a few hours later before a light dinner.

Convenience

Nowadays, you can take insulin using a syringe, pens using disposable cartridges, or even through inhalers! Having different delivery methods gives you options to make taking insulin more convenient during your day.

How to Control Weight Gain on Insulin

Fortunately, you can do different things to have less weight gain. And most of these may already be part of your diabetes self care.

Adjust Insulin Dosage

There’s two types of insulin used: basal and bolus. Basal is long-acting and keeps blood glucose levels steady throughout the day. Bolus is fast-acting and is meant to prevent blood sugar spikes and is taken before meals (why they’re also called “mealtime insulin”).

Many people with Type 2 diabetes are prescribed both basal and bolus insulins. So if you start gaining bodyweight, speak with your care provider about possibly adjusting the basal and bolus dosages.

Often times the total daily basal dosage may be too high in relation to a person’s weight and creates an imbalance with the bolus dosage. This causes glucose absorption throughout day, which increases chances of having unused glucose turn into fat.

Instead, your care provider can lower the basal dosage while also increasing the bolus dosage. This will help focus glucose absorption around meal times when blood sugar is more likely to spike and help with not leading to as much weight gain.

Watch Your Calorie Intake

Whether you’re on insulin or not, gaining weight happens when the calories you consume are higher than the calories you use for energy. So you’ll want to make sure your calorie intake is close to your physical activity level.

One way is to count calories of your meals but this takes a lot of time and effort for most people. Instead, a simpler way is to control portion sizes using the diabetes plate method. You take a 9″ plate and fill with 50% non-starchy vegetables, 25% protein and 25% carbs. This offers a more balanced meal where you’re less likely to overeat.

Also, Watch Your Carbohydrate Intake

Limiting carbs is already a part of diabetes self care but they also play a role in weight gain. Breads, crackers and sugary fruit are common “go to” snacks but if you’re not careful, those calories can add up quickly.

It’s better to eat carbs as part of a meal and try to limit up to 30 grams per serving. And if you have carbs for snacks, avoid carbs from refined processed foods because they often cause blood sugar spikes.

Staying Active

Regular exercise and physical activity burns calories, which helps lower glucose but also helps prevent weight gain. And a combination of cardio and resistance training is ideal for people with type 2 diabetes.

Cardio exercises not only burns calories but also improves blood pressure, resting heart rate, and overall heart health. Heart disease is a often associated with Type 2 diabetes and is a serious health condition that should be addressed. Brisk walking, light jogging or bike riding are good options because they’re light intensity and can be done at your own pace.

Resistance training can burn a lot of calories and helps the body add muscles. Weight lifting or using resistance bands to train multiple muscles can burn more calories in a shorter amount of time than cardio.

And adding muscles is not just for looks. Muscles absorb glucose to help lower blood sugar levels so adding muscle mass means better glucose absorption.

Summary

Gaining weight is a common side effect experienced by people taking insulin. Because the insulin helps absorb glucose from the blood, any excess glucose stored in the muscles can become fat and lead to weight gain.

But the many benefits of insulin definitely outweigh the drawbacks of gaining weight. Insulin has a proven record of safety and effectiveness, is a more natural treatment option than medications, and dosage can be easily adjusted to meet your needs.

And best of all, there are simple ways to lessen the chances of gaining weight. Adjusting insulin dose, watching carb intake and regular exercise can help you maintain a healthy weight and are important for diabetes self care.

Prediabetes FAQ

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Prediabetes is the early onset of type 2 diabetes, which is a health condition where the body can’t control blood sugar levels. Whether you’re newly diagnosed or know someone with this prediabetes, we go over the basics and other key facts to help answer your questions about this condition.

What is Prediabetes?

Prediabetes is the early stage of type 2 diabetes, which is a condition where blood sugar (glucose) levels exceed normal or healthy range – which is called hyperglycemia.

What Causes Prediabetes?

Similar to type 2 diabetes, high blood sugar levels is caused by the body not producing enough insulin or early stages of insulin resistance.

Insulin is an important hormone released by the pancreas into the blood and absorbs sugar into the cells. But when there isn’t enough insulin, glucose stays in the blood and over time leads to several disorders and complications.

What are warning signs of prediabetes?

There are no obvious symptoms of this condition so you may have it without knowing . This is why it’s important to talk to your care provider and get screened for prediabetes. Especially if you have risk factors for prediabetes including obesity, family history of or had gestational diabetes.

What is the prediabetes range?

There’s a few ways to test measure blood glucose. One way is to measure Hemoglobin A1C, which reflects the blood sugar average from the last 2-3 months.  Another way is measuring fasting glucose which tests the amount of glucose in the blood at that specific time.  And the glucose tolerance test involves drinking a special sugar solution followed by a blood test to see how much blood sugar increases and decreases over certain times.

These test results are then compared to normal or average blood sugar levels like the table below based on the American Diabetes Association (ADA) guidelines:

Stage Hemoglobin A1C Fasting Plasma Glucose (FPG) Oral Glucose Tolerance Test
Normal A1C < 5.7% FPG < 100 mg/dl 2-hour Plasma Glucose (2hPG) < 140 mg/dl
Prediabetes A1C = 5.7% – 6.4% FPG = 100-125 mg/dl 2hPG = 140 -199 mg/dl
Diabetes A1C ≥ 6.5% FPG ≥ 126 mg/dl 2hPG ≥ 200 mg/dl
Source: ADA 2021 Standards of Care

What Happens if You’re Prediabetic?

As shown in the table above, prediabetes is diagnosed if your fasting blood glucose is between 100-125 mg/dl or your A1C is 5.7% – 6.4%.

Being diagnosed with this condition means that the beta cells in the pancreas are damaged and not functioning as well. Beta cells are responsible for the pancreas creating, storing and releasing insulin so damage to these cells negatively affects how well sugar is absorbed from the blood.

What Percentage of Prediabetics Develop Diabetes?

According to research, anywhere from 5%-10% of prediabetic people will develop diabetes annually but will vary based on certain populations. And the research also notes that up to 70% of prediabetic people will eventually develop diabetes.

How to Treat Prediabetes?

Medication can be used to treat prediabetes and Metformin is one of the most common medications prescribed for diabetes.

But there’s different opinions on whether it should be used for prediabetes. Some research does not recommend Metformin for treating this condition because it may not be needed, while others believe it should be used for higher risk individuals.

How to Reverse Prediabetes Naturally?

Fortunately, this condition is fully reversible by lowering glucose through a combination of lifestyle diet and exercise. In fact, research on lifestyle interventions – like diet and exercise – shows they’re actually more effective at reducing the incidence of Type 2 diabetes than Metformin.

With diet, reducing carbohydrate intake is key so stick with eating low-starch vegetables, protein and complex carbs. Exercise also helps lower glucose levels by using glucose for energy and improves insulin sensitivity.

Stress is another big factor of prediabetes and should be kept low. When your stress increases, hormones and chemicals tell your body to release more glucose in the blood, which can cause blood sugar levels to spike!

How Long Does it Take to Reverse Prediabetes?

There is no standard time frame and will depend on the lifestyle changes you make (diet, exercise and stress) and genetics. The more aggressive lifestyle changes you make will help reverse the condition faster, while modest lifestyle changes may mean a longer period. And people with risk factors of diabetes may have to work harder to reverse this condition.

When to Check Blood Sugar for Prediabetics?

Care providers usually don’t regularly checking glucose levels for prediabetes and will screen for Type 2 diabetes once a year. But if you’re making lifestyle change to reverse this condition, then it’s actually good idea to regularly check glucose to see your progress.

There are a lot of simple and inexpensive glucometers, which you’d use two hours after the first bite of a meal. This will give you instant feedback on whether you need to adjust your meals to control blood sugar.

What to eat with prediabetes?

Like with diabetes, the goal is to keep blood sugar levels to normal or healthy range. So this usually means lowering daily carbohydrate intake.

It’s also recommended to avoid highly refined, processed carbs that can often cause blood sugar levels to spike. Instead, try to choose more complex carbs that break down slower and are less likely to spike glucose levels like the examples below.

How Many Carbs a day for Prediabetes?

There is no set amount of carbohydrates allowed for prediabetes because it’s still in the early stages of the condition. This is different than gestational or type 2 diabetes, where you need stricter limits on carb intake because they’re more serious conditions and are much harder to reverse with diet.

But you still want to control your carb intake. A simple way to do this is using the diabetes plate method to portion meals to help minimize glucose spikes.

What is the Best Diet for Prediabetics?

There is good research showing that Mediterranean-style and low carbohydrate can help prevent prediabetes or type 2 diabetes . A large study compared a Mediterranean-style to a low-fat diet and the Mediterranean diet showed a lower relative risk for diabetes.

Another study showed remission of prediabetes to normal glucose tolerance levels with participants on a high-protein diet but only about 30% remission for those on a high-carb diet.

Diabetes Basics

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Diabetes is a common, long-term health condition that occurs when the body cannot control blood sugar levels. Whether you’re newly diagnosed or know someone with diabetes, we go over the basics of diabetes and other key facts so you can understand more about this condition.

What is Diabetes?

Diabetes mellitus is a condition where glucose (or sugar) in the blood exceeds normal or healthy levels. This is due to inadequate insulin production by the pancreas (“organ dysfunction”) and/or the body’s inability to use insulin effectively (“insulin resistance”).

Insulin is a vital hormone released by the pancreas and absorbs blood glucose into the cells. But when there isn’t enough insulin, glucose stays in the blood and over time leads to several disorders and complications.

Type 1 and Type 2 Diabetes

There are actually four classes of diabetes: Type 1, Type 2, gestational and diabetes caused by specific conditions.

  • Type 1: the pancreas is affected by an autoimmune condition that impairs the production of insulin.  Type 1 diabetes can occur in children as well as later into adulthood.
  • Type 2: the pancreas can’t produce adequate insulin because it’s been overworked after years of high blood glucose levels.  The pancreas has been stressed from continually producing insulin while the cells become more insulin resistant. Lifestyle choices are highly associated with pancreatic dysfunction.
  • Gestational diabetes occurs in pregnant women, when hormonal changes during pregnancy causes insulin resistance.
  • Diabetes can also be caused by specific conditions but isn’t as common as the other types. The conditions could be diseases affecting the pancreas (such as pancreatitis) or drug- or chemical-induced diabetes (such as using glucocorticoid after organ transplantation).

How is it Diagnosed?

Diabetes is diagnosed if measured blood glucose levels is outside of the normal or healthy range (charted below).

A common measurement is Hemoglobin A1C, which generally reflects a blood sugar average from the last 2-3 months.  Other common measurements are fasting glucose and glucose tolerance tests done through blood tests at a lab.

Stage Hemoglobin A1C Fasting Plasma Glucose (FPG) Oral Glucose Tolerance Test
Normal A1C < 5.7% FPG < 100 mg/dl 2-hour Plasma Glucose (2hPG) < 140 mg/dl
Prediabetes A1C = 5.7% – 6.4% FPG = 100-125 mg/dl 2hPG = 140 -199 mg/dl
Diabetes A1C ≥ 6.5% FPG ≥ 126 mg/dl 2hPG ≥ 200 mg/dl
Source: ADA 2021 Standards of Care

Diabetes in the U.S.

According to the CDC’s 2020 Diabetes Statistics Report, over 34 million Americans have diabetes (1 out of 10 people) and 88 million have pre-diabetes (1 out of 3 people).

The rate of this condition among adolescents (under 20 years old) also significantly increased the past several years.  This is concerning as the CDC’s report showed that diabetes was the 7th leading cause of death in 2017.

Complications

High blood glucose levels over time can restrict blood flow, damage blood vessels and reduce blood supply needed throughout the body. This can lead to serious health complications such as microvascular and macrovascular diseases.

Microvascular Disease

Diabetes can cause microvascular diseases which are caused by damaging small blood vessels located in the eyes (retinopathy), kidneys (nephropathy), and nerves (neuropathy).

Retinopathy is caused by damaged blood vessels in the back lining of the eye and is the leading cause of blindness.

Nephropathy occurs when damaged blood vessels prevent the kidney from functioning properly and can lead to kidney failure. Neuropathy is caused by damage to the nerves, which can disrupt how your nerves communicate to different limbs and organs.

Macrovascular Disease

Diabetes also increases the risk of macrovascular diseases, which are caused by damage to the large blood vessels and include coronary artery disease and stroke.

Coronary artery disease is caused by damaged blood vessels that supply the heart and can cause heart attacks, heart failure or irregular heartbeats. Strokes occur when the blood supply to the brain suddenly stops – this is worsened when there is damage to the blood vessels that supply the brain.

Treatment and Management

While there is no complete cure for diabetes, medications and lifestyle changes can control diabetes to a manageable level in order to prevent complications.

Medication

Insulin is the most common medication prescribed for diabetes as it lowers blood glucose to normal/healthy ranges. Metformin is another common medication that is used to prevent the liver from releasing sugar and increase insulin sensitivity.

There are several other medications generally designed to lower blood sugar but target different organs such as  glipizide, jardiance and victoza.

Lifestyle

Lifestyle choices are also effective for controlling diabetes, particularly a combination of diet and active living.

Diet is important because the amount of sugar (or carbohydrates) in the foods you eat impacts your blood glucose levels. Generally speaking, lowering carbohydrate intake will help lower blood glucose levels.

Staying active is equally important because exercise uses carbs for energy, thus removing glucose in the blood. Staying active also helps with insulin sensitivity, weight and fat loss, and increasing muscles – all of which can reduce the risk of other diseases.

Fast Facts on Lyumjev Insulin

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Lyumjev insulin lispro-aabc is a new, rapid acting mealtime insulin with impressive onset times. We talk about this new insulin, how it compares to other insulins, and the benefits of a fast acting insulin for diabetes self care.

What is Lyumjev?

Lyumjev (insulin lispro-aabc) is made by Eli Lilly and Company and was approved by the FDA in 2020 for the treatment of Type 1 and 2 diabetes.

Lyumjev is taken via injection using either with a syringe and vial, or their insulin pen “KwikPen.” And in 2021, the FDA approved Lyumjev for use in insulin pumps for people with Type 1 diabetes.

Lyumjev is a Bolus Insulin

Lyumjev is a bolus type insulin. Bolus insulins are fast acting and are meant to lower or prevent high blood glucose spikes. Bolus insulins are taken before meals and is why they’re sometimes called “mealtime insulins.”

The other type of insulin is called basal. Basal insulins work over a long period of time and is meant to keep blood sugar levels to a healthy or baseline level.

What Makes Lyumjev Stand Out

It’s Newer Than Other Lispro Insulins

Lyumjev contains lispro-aabc insulin, which is the newest type of lispro insulin. The other lispro insulins are Humalog, which was approved in 1996 and Ademolog approved in 2017.

And for some quick history, the oldest bolus insulin (Humulin R) was approved in 1983. That’s nearly 40 years ago!

It’s Rapid Acting

When compared to other insulin lispro brands, Lyumjev stands out when it comes to how quickly it takes effect (or “onset time”).

Humalog and Admelog are lispro insulins have an onset time of between 5 to 15 minutes after injection. On the other hand, Lyumjev has on onset time of 1 minute after injection. That’s over 10x faster compared to Humalog and Admelog!

It Acts Like Natural Insulin

This study compared the developmental version Lyumjev with Humalog and other rapid insulins. And not only did the study find that Lyumjev was the fastest acting, it also found that it closely matches the body’s glucose response found in people without diabetes.

Benefits of Lyumjev

A faster acting meal time insulin like Lyumjev can provide a lot of convenience in your daily diabetes self care.

Less Planning

waiting for food

You don’t have to wait 15 to 30 minus after taking insulin before you can eat. Timing meals and insulins can be a hassle and keep people from proper diabetes self care. Just imagine the headache at being a restaurant and not being sure when your food will arrive.

Lower Chances of Low Blood Sugar

The other benefit is Lyumjev’s fast onset and fast peak time, which allows it to pass through the body faster. This can help lower the chances of hypoglycemia (low blood sugar), especially during sleeping hours.

More Efficient with Basal and Bolus Insulins

And if you’re only taking a basal insulin, adding a bolus insulin (like Lyumjev) gives you a more efficient blood glucose control regimen. This means taking less insulin overall which can lessen the amount of weight gain while on insulin (which is a common side effect).

Lyumjev Insulin Costs

Like many other prescription medications, the cost of Lyumjev will vary based on your medical insurance, pharmacy and other factors. But based on estimates from GoodRx.com, Lyumjev costs about $300. That’s a lot higher than Humalog (lispro insulin) which is about $50 – $ 80.

Summary

Lyumjev contains insulin lispro-aabc – the newest and fastest bolus insulin commercially available to help control blood sugar spikes for Type1 and Type 2 diabetes. Compared to Humalog and Admelog lispro insulin, Lyumjev takes effect in just one minute which is over 10x faster.

You can take Lyumjev at the beginning of your meal, rather than having to time meals and insulin injections with slower acting insulins. And because Lyumjev clears your body faster than other insulins, this can help reduce the chances of hypoglycemia.

The costs of Lyumjev are a lot higher than Humalog and other lispro insulins. But if you’re looking for rapid acting insulin and the added convenience to your diabetes self care, then Lyumjev is definitely one to look into.

Glucocil: What’s It All About?

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Glucocil is an over-the-counter dietary supplement that calls itself to be the “total blood sugar optimizer.” If you have Type 2 diabetes then you may have heard of Glucocil and its claims to control blood sugar.

But what exactly is it? And how does it work? We take a quick look at Glucocil and why people use it to treat diabetes.

What Glucocil Claims To Do

Made by Neuliven Health, Glucocil is marketed as the “total blood sugar optimizer.” It’s a dietary supplement for adults over 18 but not recommended if you’re pregnant or nursing.

According to Glucocil.com, it targets “3 essentials for normal blood sugar:” reducing sugar from being absorbed, reducing the liver’s sugar production, and increasing the use of sugar for energy.

It also boasts benefits of:

  • Promoting healthy blood sugar levels
  • Promotes heart, blood vessel & circulatory health
  • Promotes healthy weight loss
  • Reduces absorption of sugars and other carbohydrates
  • Promotes healthy energy

Glucocil Ingredients

Glucocil contains 14 ingredients including vitamins and minerals that you’ve heard of like D3, B1, B6, B12 and Chromium picolinate.

It also has a proprietary “blood glucose management blend” that includes:

  • Mulberry leaf extract
  • Phellodendron extract (Berberine)
  • Alpha lipoic acid
  • Gymnema sylvestre extract
  • Veld grape extract
  • Banaba leaf extract
  • Inlulina (cissus sicyoides leaf)
  • Cinnamon bark powder

The ingredients in their special blend have some benefits or functions in controlling blood glucose level. But two ingredients – alpha lipoic acid (ALA) and berberine – are noteworthy compounds that we take a closer look at.

Alpha Lipoic Acid (ALA)

ALA is a naturally occurring fatty acid found in foods and created by the body. It’s an antioxidant that helps regulate or control “free radicals.”

When cells create energy from glucose and oxygen, a byproduct is created called reactive oxygen species or “free radicals.”

These free radicals are unstable molecules that can cause oxidative stress and can lead to cell damage.

ALA is known to be a powerful antioxidant that can counter many free radicals. And ALA can even create other antioxidant substances like Vitamin C and E.

ALA and insulin sensitivity

Because antioxidants help prevent cell damage, ALA and its antioxidant properties have been shown to reverse nerve damage.

Nerve damage (neuropathy) is a microvascular disease that is commonly associated with diabetes.

Chronically high blood glucose levels – a main factor for being diagnosed with diabetes – can lead to poor blood circulation and eventually damage blood vessels.

Examples includes diabetic eye disease and kidney disease which occur due the small blood vessels to these organs being damaged due to high blood sugar levels.

ALA can also improve weight

Studies have also shown that ALA can also help with weight loss. This review of clinical trials of ALA supplementing found decreases in body weight and this review saw reductions in weight and BMI.

The reason for this could be because ALA is known to increase AMPK (AMP-activated protein kinase) activity. AMPK is an enzyme that acts like a fuel sensor and is activated when cells need more energy.

Similarly, increased AMPK activity by ALA can also increase insulin sensitivity according to this study.

Phellodendron extract (Berberine)

Phellodendron is a type of plant and has been used in traditional Chinese medicine for centuries. Berberine – one chemical found in Phellondendron – is known as a potent supplement to reduce blood sugar in people with Type 2 diabetes.

This study on berberine treatment found significant reductions in Hemoglobin A1C, fasting blood glucose and post-meal blood sugar. In fact the study saw that the berberine was just as effective as metformin, which is a common and effective medication prescribed for people with diabetes.

Other Key Glucocil Ingredients

Banaba Leaf Extract

The banaba plant is found in Southeast Asia. It’s been used as a natural treatment for diabetes for years because of its hypoglycemic effects.

Banaba leaf contains corosolic acid, which has been credited for the blood sugar lowering effects of taking Banaba leaf extract.

Specifically, corosolic acid has been shown to lower blood sugar levels within 60 minutes of consumption and has antioxidant properties.

Mulberry Leaf Extract

Mulberry leaves contain many beneficial vitamins, minerals and antioxidants. And it’s why mulberry leaves have been used in natural remedies across the world for centuries.

Mulberry leaves can also help with healthier blood sugar levels. A study had participants take mulberry leaf extract with meals and saw a reduction in blood sugar increases.

This suggests that mulberry leaf extract could be a helpful mealtime supplement by minimizing blood sugar spikes.

Chromium Picolonate

Chromium is a naturally occurring earth mineral and comes in different forms.

Some forms are used in industry (like hexavalent chromium) and can be carcinogenic. And other forms – specifically trivalent chromium – is found in very small amounts in our bodies and is considered essential.

Chromium picolonate is the supplement version and is easier for the body to absorb.

While some studies have shown improved insulin sensitivity with chromium supplementing, other studies have shown no long term improvement or inconsistent results.

Fish Oil

fish oil capsule

Omega-3 fatty acids in fish oil is an essential nutrient and has many benefits for heart health. It’s long been established that Omega-3 can help prevent or manage heart disease, lower blood pressure and lower triglycerides.

Cissus Sicyoides

Cissus Sicyoides (princess vine) is another leaf extract and is a popular natural medicine for diabetes in Brazil.

This study found cissus sicyoides showed hypoglycemic effects on diabetic rats. However, data on its effectiveness on treating diabetes condition seem limited.

Side Effects

Every supplement and medication can have side effects. Individually, the 14 ingredients in Glucocil generally seem to be well tolerated and are likely safe for adults when taken as instructed.

But each of those ingredients can react to other medications, which is why you should talk to your doctor before taking any supplement or medication.

Summary: Does Glucocil Work?

Many of the individual ingredients in Glucocil’s proprietary blend has shown benefits for people with Type 2 diabetes – especially alpha lipoic acid and berberine.

These ingredients can help better regulate blood sugars, improve insulin sensitivity and/or have antioxidant properties to prevent nerve damage.

Some of the ingredients have also shown weight loss benefits but don’t expect it to be a weight loss diet pill.

It’s important to note that Glucocil is a dietary supplement and not an FDA-approved treatment for diabetes. There’s also very little clinical studies or Glucocil medical reviews on the products claims and effectiveness.

The product has been available for years so take the time to research customer reviews and experiences. And more importantly talk with your doctor and see if Glucocil is an option for you.

Tresiba Vs Lantus

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We break down two popular, long acting insulins: Lantus vs Tresiba. They’re both used to treat people with Type 1 diabetes or Type 2 diabetes and have a lot in common. But they also have some key differences you may want to be aware of. We go over what they have in common, how they differ, and why you may want to choose one over the other.

What is Insulin?

Insulin is an important hormone your body produces to control blood sugar levels. When you eat, the body breaks down carbohydrates in the food into sugar, which then enters the blood.

The pancreas releases insulin into the blood to absorb the sugar (or glucose) into cells. The body then either uses that glucose as energy or stores it in muscles or the liver as glycogen for later use.

The more sugar or carbs you eat, the more insulin the pancreas releases. So it’s a constant feedback loop between the pancreas and the amount of glucose in the blood.

How Insulin is Made

The history of injected insulin actually dates back over 100 years. Researchers in 1921 discovered how to extract and refine insulin from the pancreas of animals, and the first successful use of insulin on a person happened in 1922. It wasn’t until the 1980s that an engineered, synthetic insulin was developed that didn’t depend on animals (“human insulin”).

Today, human insulin is made mostly from common bacteria. The processes may differ but generally the bacteria is used to create protein, which is then modified to create the human protein that produces insulin.

Insulins are also designed to meet basal or bolus requirements. Basal type insulins are effective over long period of time to keep blood glucose levels at baseline. Bolus type insulins are effective within 1-2 hours of ingestion are meant to be taken before meals to minimize blood sugar spikes.

Insulin and Diabetes

But problems happen when the pancreas can’t produce enough insulin or the body is not using insulin effectively. This is the case with diabetes , which is a condition when blood glucose exceeds normal or healthy levels. The most common are Type 1 and Type 2 diabetes:

  • Type 1 occurs when the pancreas’ ability to create insulin is impaired because of an autoimmune condition.
  • Type 2 occurs when the pancreas can’t produce enough insulin because it’s been overworked after years of high blood glucose.  The cells also aren’t able to use insulin effectively, which is called “insulin resistance.”

As a result, people with uncontrolled diabetes are often prescribed insulin to help control blood sugar levels.

Lantus and Tresiba Similarities

Method of Delivery

Both insulins are liquids you inject and come in vials (for syringes) or disposable prefilled insulin pens. The FlexTouch pen is Tresiba’s version and the Lantus pen is called SoloStar. And both the Tresiba FlexTouch and Lantus SoloStar come in 3ml of 100 units/mL and more concentrated doses.

Side Effects

Like most prescription drugs, Lantus and Tresiba come with side effects. Hypoglycemia (or low blood sugar) is the most common side effect of insulin including Tresiba and Lantus. But studies have found lower instances of hypoglycemia with Tresiba.

Other common side effects associated with Tresiba and Lantus are weight gain, injection site reactions, or skin issues. These reactions are actually common with most insulins and some can be minimized by changing injection sites.

How Lantus and Tresiba Differ

Active Ingredients

The active ingredient in Lantus is insulin glargine. This was actually the first, once-a-day basal insulin used in clinical practice. Lantus is made by Sanofi/Aventis and it received FDA approval in 2000.

Insulin degludec is the active ingredient in Tresiba and is relatively newer. Novo Nordisk makes Tresiba, which received FDA approval in 2015.

Duration of Effect

While both are long acting insulin, Tresiba has a much longer effect. The duration of action of Lantus is up to 24 hours, while Tresiba is up to 42 hours. Still, the duration of both insulins are impressive and can help control blood glucose levels throughout the day and night.

Adults and Children

Tresiba can be prescribed to children as young as 1 year old, while Lantus can be prescribed for children 6 years and up.

Costs

Tresiba and Lantus are brand name drugs so both generally cost more than other generic insulins. But there is a notable cost difference between the two.

According to Goodrx.com, the price of Lantus is around $200 but Tresiba can be nearly 3x higher at around $600. While actual costs will depends on different factors like location, medical coverage and pharmacy, Tresiba is clearly the costlier option.

Lantus vs Tresiba: Which to Choose?

Talk With Your Doctor

First, always discuss with your doctor about potential medication or treatment options. Your care provider can assess your condition, possible drug interactions or allergic reactions, and provide other medical advice.

This is also important if you’re already on insulin but interested in switching. Sometimes people with diabetes may feel their insulin is not helping meet blood sugar targets. Consult your care provider to asses your blood sugar trends and see if changing insulins is an appropriate option. But it may surprise you that a simple insulin dose adjustment is all that’s needed.

Tresiba Lasts Longer

Let’s face it: injecting insulin can be uncomfortable and time consuming. Which is why an insulin that lasts a long time can mean fewer injections.

With that in mind, using Tresiba may be the better option since a single dose can last up to 42 hours and may be more convenient overall.

Lantus Has Been Around Longer

As we said above, Lantus (insulin glargine) was developed over 20 years ago and is still widely used today. This means there’s more information on Lantus which can help answer questions on its effectiveness or safety. Not to say that Tresiba is less safe or effective but Lantus has been around much longer.

Tresiba Has Lower Rates of Hypoglycemia

glucometer to measure blood glucose

Tresiba has been shown to have a lower risk of hypoglycemia or low blood sugar. Hypoglycemia can be a serious event and is one reason why regularly monitoring blood sugar is important when on insulin.

An analysis of randomized clinical trials between insulin degludec (Tresiba) and insulin glargine (Lantus) showed lower rates of hypoglycemia with degludec. This reduction was also more noticeable at night and/or in people with Type 2 diabetes (than Type 1).

If you’re prone to having low blood sugar, your care provider may recommend Tresiba.

Lantus is More Affordable

Lantus is no doubt the more affordable option, which can be found at 3x lower than Tresiba. This price difference is probably because Tresiba is newer and Lantus has been around for decades. Insulin costs is an important factor for people with diabetes so this difference can limit your options.

Summary

Tresiba and Lantus are long acting insulins that are effective in controlling blood sugar levels. They have a lot of similarities like being available in disposable pens and have long lasting effects. But they’re difference in cost and duration are big enough to impact your decision.

Tresiba (insulin degludec) can last up to an impressive 42 hours! This can mean taking less injections throughout the day and overall more convenient. On the other hand, Lantus (insulin glargine) can last up to 24 hours yet is much more affordable – up to 3x less than Tresiba.

Whether you like Tresiba or Lantus, first get proper medical advice about these drugs. Hypoglycemia is a side effect of both insulins (though less cases with Tresiba) so talk with your doctor about your options.

But if you’re able to afford it, the prolonged effect of Tresiba is unmatched. A single injection of Tresiba can help control blood sugar for up to 42 hours – this means less injections and more convenient. And studies have shown that Tresiba has lower cases of hypoglycemia.

Insulin medications are a big part of diabetes self care so it’s important to choose an insulin that meets your needs.

Ceramides: The Fat Linked to Diabetes

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People with Type 2 diabetes are likely to have insulin resistance, which is when the body is not able to use insulin effectively. But studies are finding that a certain type of fat molecule, ceramides, plays a big role in the onset of diabetes. We take look at the science behind ceramides, their links to diabetes and insulin resistance, and discuss what you can do to about it.

Understanding Ceramides

Ceramides are one class of fatty acids under the sphingolipid family. A ceramide is made up of a fatty acid and a long-chain (called sphingoid) base. Ceramides can be stored in the muscles, adipose tissue, and the liver.

There are ceramides in food but diet is not the main source of ceramide. Rather, the body creates it through three major pathways.

  • First is called the sphingomyelinase pathway. This is where enzymes break down sphingomyelin (a type of sphingolipid) in cell membrane and release ceramide.
  • The second is the de novo pathway where ceramide is created from other molecules.
  • The third is called the “salvage” pathway. Here sphingolipids that are broken down are reused to form ceramide, through a process called reacylation.

Why Ceramides are Important

Ceramides, like other lipids, serve important functions in the body. They are an important part of the structure of cell membranes. They’re also signaling molecules and involved in many cell functions including cell growth, degradation, and others.

Ceramides are also found on skin tissue that, along with other fatty acids, form part of the skin barrier and helps prevent moisture loss. If you look at the label of lotion or moisturizer products, chances are it will list ceramide as an ingredient.

But Too Much Ceramides Create Problems

While they serve important bodily functions, the problem is when having high ceramide levels. Excess ceramides can be found when someone gains too much weight and a lot of bodyfat increases.

Accumulated ceramide can damage mitochondria, which are important parts of cells that create energy. The more damage to mitochondria can lead to metabolic syndrome and metabolic disease.

Many studies show that excess ceramides are linked to the onset of cardiovascular disease and diabetes.

Cardiovascular Disease

Similar to cholesterol, ceramides are sticky molecules and can cause problems on the cardiovascular system when there’s too much. Ceramides are known to play a key role in the development of cardiovascular diseases including atherosclerosis, heart failure, and stroke.

Researchers from the University of Utah found that people with high ceramide levels in their blood were at least 3-4 times as likely to have a stroke or heart attack than those with lower ceramide levels.

This scientific review explored the role of ceramides and the development of atherosclerosis. Atherosclerosis is the buildup of cholesterol, fats and other substances (called “plaque”) in the arterial walls.

Diabetes

High ceramide levels have been consistently linked with the development of diabetes. People with diabetes are likely to have accumulated ceramides in muscles and/or high plasma ceramide levels, particularly those that are overweight and have insulin resistance.

What Does Ceramides Have to do with Diabetes?

When there is excess ceramides, it affects insulin signaling and transmission. Insulin is a hormone released by the pancreas and absorbs blood glucose into the cells. Without insulin, glucose stays in the blood and increases blood glucose levels.

Accumulated ceramides inhibit a protein kinase called Akt/PKB, which is an enzyme involved in the insulin signaling pathway. This negatively affects glucose uptake and glucose metabolism, contributing to insulin resistance.

Over time this can lead to elevated blood glucose levels and the onset of Type 2 diabetes and related health disorders.

How to Reduce Ceramides

With the science clearly showing health risks of high ceramides, lowering ceramide levels is a priority for people with diabetes and insulin resistance.

So how do you lower ceramides? The tried and true approach of diet and exercise.

Exercise

It may not sound fun but exercise is very effective in lowering ceramides. And the studies on this area clearly show the benefits of exercise on ceramide.

This study looked at the impacts of endurance training on muscle fatty acid metabolism in relation to glucose tolerance. The participants were people who are overweight and went through 8 weeks moderate-intensity training. The researchers found that the training improved glucose tolerance and total ceramides were reduced by 42%!

Exercise Helps Insulin Sensitivity

It’s also been established that exercise helps improve insulin sensitivity as explored in this scientific review. This helps counter the negative affects of accumulated ceramides and can prevent insulin resistance from developing.

Quick and Easy Exercises

We know it can be hard for people with diabetes to get motivated or find the time to exercise. But whatever the reason, it’s really important to simply start exercising. The good news is that there are many simple, quick yet effective exercises you can start with.

woman walking

Walking is a great option if you’re not very active or have mobility issues. Stationary squats or rocket jumps can burn a lot of calories and can be done anywhere.

And adding resistance bands to your exercises is a great way to ease into strength training and building muscle.

Whole Foods

There aren’t many studies on specific foods to lower or control ceramides. But you want to follow a diet that can help minimize weight gain because of increased body fat.

A diet of whole foods and watching your calories can help reduce or control body weight. In fact, choosing whole foods, like fruit and vegetables, over highly refined foods helped lower certain ceramides according this study.

cabbage

Cruciferous vegetables, like broccoli, cabbage and brussels sprouts, include sulforaphane which can help lower blood sugar by increasing glucose uptake from the bloodstream.

According to this study, sulforaphane has been shown to block a certain enzyme involved in ceramide synthesis of ceramides, which helped improve insulin sensitivity.

Watch Your Carb and Calorie Intake

And of course you want to control your carbohydrates since glycemic control is critical for people with diabetes. Dealing with carbs and diabetes can be a challenge but thankfully there are plenty of low carb whole foods to choose from.

Limiting calorie intake is also important in minimizing unwanted weight gain. Portion control is an effective way to limit calories and the diabetes plate method is a simple, visual way to portion meals. And they even make portion control tools if you want an even easier option.

New Treatments

More and more studies are looking at medical treatments to lower or control ceramides directly. This 2010 study on obese mice used myriocin to slow or prevent the ceramide synthesis process as a way to improve glucose tolerance. And researchers are exploring new tools and methods to better detect ceramides, since they’re way less abundant than cholesterol.

We’re not aware of currently available treatments to lower ceramides for diabetes but research continues to explore this approach.

Summary

The research is clear that high ceramide levels is linked to developing diabetes and insulin resistance. Elevated levels of ceramides is can hinder insulin signals, which decreases glucose uptake and glucose metabolism. This contributes to high blood glucose concentrations that, over time, leads to diabetes and diabetes-related disorders.

While treatments to lower ceramide may be available in the future, diet and exercise are effective at lowering ceramides and things you can do now. Moderate intensity exercises was shown to significantly reduce ceramide and there are simple and convenient exercises that are perfect for people with diabetes. And eating a diet of whole foods, including cruciferous vegetables, is also very important for controlling blood glucose and improving overall health.

Rocket Jump Exercises for Diabetes Self Care

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When it comes to Type 2 diabetes self-care, exercise is one of the most common things that people struggle with and a barrier to proper self-care. But we found that many of these reasons can be solved if you just start simple. This is where rocket jumps can be a great fit for diabetes self-care.

The Rocket Jump

The rocket jump is a plyometric exercise that uses quick, explosive movements to build strength and improve speed. Why do we like it for diabetes self-care? Because it’s simple, takes a few minutes and burns fat.

How to do a Rocket Jump

The rocket jump is basically a squat exercise pushing to a jump and landing gently back to a squat position, then repeat for the next rep. Here are the steps:

  1. Stand with your feet shoulder width apart, toes forward, knees bent, and body slightly forward.
  2. Squat about halfway down with hips and butt back and chest out front.  It may help to stick your arms straight back.
  3. Then launch your body with your legs and jump with arms reaching overhead.  Keep your body straight while in the air.
  4. Land softly on the ground by bending knees and drop low in the next squat position.  Make sure that your landing weight is balanced on each leg.
  5. Then use the momentum to jump for the next rep.

Below is a picture from this article on biomechanics showing the main positions of the rocket jump.

Go slow at first so you perform each movement properly.

The standing position – are feet shoulder width apart? Weight balanced on each leg? The drop – are legs and knees the right angle? Each foot pointed forward?

The jump – arms and legs fully extended? Back straight? And the landing – land with legs bent?

Checking  these helps prevent injuries and maximizes the exercise movements.

Variations

You can also do variations of the rocket jump to match your fitness level.

To start off easy keep jumps low with each foot just off the ground,  take more time between reps, or do stationary squats (no jumping).

To make it harder use more power from your legs and thighs to jump higher, or pull in your legs and knees in the air at the high point of the jump.

And to make it even harder, try an advanced technique called a jumping lunge (shown below). This variation starts from a lunge position with one leg back, blast to a jump, and repeat by alternating between each leg.

How Much Time Rockets Take

A rocket jump routine of 5 to 10 minutes can be very effective if you maximize that time.  For this we like using a high-intensity interval training or “HIIT” model.

Based on Self.com, HIIT involves doing explosive exercises or movements for a set time, followed by a time of rest – this is one “interval.”   Do as many reps in each interval and the rest-to-work ratio is usually 2:1 or 3:1.

We suggest starting with a total 5 minutes of rocket jumping. Then over time work to a goal of 10 minutes total.  Below are sample “work / rest” intervals:

  • 5 minutes:  3 Sets = 20 sec. work / 80 sec. rest
  • 10 minutes: 3 Sets = 40 sec. work / 160 sec. rest

Try to perform as many as possible but it doesn’t have to be as fast as possible!  Like we said above, first focus on proper form and movements then push yourself to do more reps.

How Many Calories Burned

The rocket jump is an anaerobic exercise that uses glucose for energy, which is ideal for Type 2 diabetics that need to lower A1C.  Anaerobic exercises deprive muscles of oxygen, causing muscles to release stored glucose into the blood (for energy) so the muscle can absorb more oxygen.

The rocket jump movements also use the larger muscles of the body (quadriceps, glutes and hamstrings) along with smaller support muscles in the abs, lower back, and calves.  So by using several muscles in just one exercise you’re able to burn more calories in a short amount of time.

Data on the rocket jump is scant but squats are a good proxy since the major movements are similar.  According to this study on the energy used by resistance exercises, squats burned an average of 35 calories per minute and was the highest out of the other exercises studied.

That means you can burn at least 350 calories with only 10 minutes of rocket jumping!  We say ‘at least’ because compared to a standard squat, rocket jumps add a vertical jump that uses more force and the entire body.

Things to Keep in Mind

  • A quick warm up and cool down is a good idea for rocket jump routines.  Even a couple minutes stretching, stationary jogging or a brisk walk can help with blood flow and flexibility.
  • The exercise is still doable if you have back pain or joint issues because the rocket jump uses your bodyweight for resistance. Just start slow, focus on form and keep the movements easy (see variations above).
  • Pay attention to jumps and landings to minimize injuries.  For example, be sure to use your legs to power the jump (not your feet and toes) and landing with each foot flat to save a sprained ankle.
  • If you suffer from foot pain, be sure to use shoes that provide a balance of support and comfort. Companies like FitVille footwear make athletic shoes designed for people with diabetes.

Summary

The rocket jump is a great exercise to kick start your Type 2 diabetes self-care.  The movements are simple, burns a lot of calories to lower blood glucose (and lose weight and fat), and takes only 10 minutes of your day.  And you can modify the exercise to make easier or more intense when you’re ready to push yourself.

You can’t rely on the rocket jump alone for exercising and overtime should add more workouts to continue to improve Type 2 diabetes.  For instance, adding resistance bands is an easy way to strength train and regular walking is perfect for people with diabetes.

But if you’re struggling just to get started with diabetes self-care, the rocket jump is an easy first step in taking control of type 2 diabetes.