Exercise & Sugar: When Sugar Can Be a Good Thing 

Thanks for covering this. Hopefully the scientific community will express this information everywhere so the US military will adapt this as a part of their diet for recruits, because they deny recruits from consuming anything with sugar at their chow halls during basic training, and tell them sugar is the main culprit of cancer, and not good for you (Junk food) I often felt a fall of long term energy being deprived of fructose and glucose and sugar. I don't remember much fruits from my basic training in 2018.

possibly the best thing I've heard this year on RU-vid, and I hear a lot of things

Can you make a video about “intromyoceullar lipids” or whatever it’s called lol and their impact on insulin not being effective in moving glucose to be stored as glycogen in cases of people with fat in their muscle cells. I’ve heard that is part of diabetes and the sugar issue but I could be wrong. I’m asking this in relation to the people who are in the “high fat dieting” camp and their health outcomes vs their claims.

why do our cells need to be told when to take in sugar. Why not take in sugar when needed.

​@@osmosisjones4912 sugar is never needed. The body replenishes glycogen when needed through gluconeogenesis from other substrates.

Just checked your channel garageman BRUTAL training keep it up old man🔥

Men that work on themselves are never too old xD.

Your still old

@symbiosisai But he’s not “too old”…. *you’re

What's your cycle?

😂 Thanks!

“Take with you”; Date?

@@BritishEngineer I did not say in this sense but not a bad idea tho🤫😂 maybe he has to finish a marathon or smth.

​@@greatestevarno, he's just broken and needed a therapist 😂

​@@qendresashillova😂😂 only if...

Literally went running 15min into the video

Thanks for the indices... makes me remember what to review.

Thank youuuuu

Hey, can you tell me if I got this correct? Exercising means we can eat a little more than resting people because we got more glycogen capacity. And more glycogen capacity means we can eat as much as we want as long as glycogen doesn't get filled to the brim. Because if it's filled, it will go under weight gain. Right?

The algoritme picked you up, few sec and 75 likes more

@@mi-y i thinks thats right... but i dont know how much sugar i should eat. and when

Awesome! Thank you!

​@@Marevrickwhat do you mean?

Amen brother.Go bananas.

Sorta. Many of us actually go on a long ride (2+ hours) while fasting. There's that much extra glycogen in your body.

​@@TucsonDudeare you tracking power? If your power is low enough your body relies mostly on fat for fuel. Start doing high power efforts and you'll rapidly burn through your glycogen stores.

​@@Swimming11for me mostly during and after. Prior a race, I'll take a gel but I'm thinking it's more for my head.

@@wisskier I don't track power. Only BG from a CGM. The glycogen stores as you call them kinda hide until you need them. I can jump from a BG of 100 to 150 quickly from just from a liver dump. That can last up to an hour. After that, my glucose levels start to drop to hypoglycemic levels. How about you?

👍🏻

100%

Shattered my best marathon time after going zero carb. Tell me more 🤔

@@TheBarbellBanditThere can be plenty of benefits to cut out multiple food groups from our diet. I feel worse and hungrier with non-animal sugar so of course I avoid them, mostly, I am a hedonist and want to feel the best ;) I keep the ocassional moderate or regular tiny amount I handle just fine, for joy. I am lucky not totally needing avoiding anything but if I feel better without, that's a big motivation. Of course we make glucose if we need it, that's why it's fine not to eat (almost) any - IF our individual body (and mind) is on board with it ;) It's very different eating a lot of sugar and making the little we need. Sometimes we need more and it's individual if eating more carbs is a good idea, I know people with drastically different responses to that situation and it's understandable and we are different. I know someone who almost run a marathon on carnivore, he is a beginner and had to stop due to dehydration (he drank a lot but it was hot summer and it wasn't enough). But others felt the need for more carbs even after years on keto. And of course, some people feels horrible on keto, no matter what. Our ideal woe even may change during our life, mine did.

@@bcjammer87 your "best" time is probably slow compared to the carbed athletes. And 100% you are on stims(caffeine). 🤭I bet you cant even go past beyond zone 4 🤣🤣🤣

Minuses: Processed ingredients do not matter if consumed in a small volume. Fake sugar will in the long term lead to more weight loss. Imagine never drinking sugar soda again, now imagine that but replaced with diet soda. The affects are largely the same. You lose weight. - Pluses: As an mma practioner I frequently consume bananas and chocolate (protein bars) to keep my glycogen peaked. - Background: I am currently training around 15h/week at 90 min per session. Some days have 2x/day workouts. - Fast absorbing fruits and candy: Banana are absorbed after roughly 90 min I’ve heard, and besides on Sunday, I only have 5 minute to eat between 2x/day sessions.

​@@C0d0ps You should go listen to Tim Noakes. Then, maybe you'll change your stance on carbohydrates.

@@jaghad Is he a vegan/carnivore/keto? If yes then I won’t listen to him. He is biased. There’s all types of “researchers” vilifying fats, carbs, protein. I prefer Layne Norton and Mike Isratel or more plates more dates.

As a fellow Type 1 diabetic (27 years), and a bodybuilder, I would LOVE to hear more on this topic. Please, continue. My primary concern is how should one in our shoes apply these intra workout carbs, without having to give insulin mid workout, while still keeping blood sugar levels in check post workout.

I do enjoy eating a spoon of honey before working out. I’ve noticed a difference.

I agree with the first part. But in regards to the second part, people need to stop eating like they've got ten arse holes for a start 🥴😆😅

😂 That's funny that you noticed. I had to go back and re-film most of the clips during the second half.

As a marathon runner it is important to remember how long it takes to digest different foods. - If you like pasta then I would eat it around morning and run towards evening. Or eat it late at night and run during morning. I would imagine a rough timeline is 6h for pasta to digest. - Bananas and protein shakes are generally absorbed in 90 minutes. Steaks 2-3h depending on how protein and fats they have. I’ve heard we absorb roughly 40g protein per hour. High fat foods like avocados should also be absorbed within 2h.

You just didn't pay attention

😂😂 the shade.

He sounds like a legend 👍💪

You need to find something you enjoy doing. Exercise isn't a chore when you enjoy it. I got my 66yo adopted mum into bouldering (a form of indoor rock climbing) and she loves it, and it's far easier for her to do that, than to think about exercising, but it's still exercise. Going to the gym and doing cardio is boring. Going to bouldering and climbing for an hour can burn off 500 to 800 calories (for me based on my heart rate monitor), which is a lot, but it's so enjoyable that I don't ever dread going.

​@@Kushibunnyhey can you suggest some more fun excercise like that because my mum don't like gym either.

@@loyallimon it's all individual, but yoga is very accessible and fun also, just need to find something she enjoys. If she can do bouldering, find an indoor gym, it's by far the best and most fun full body workout I've found. Very accessible

That is awesome! Good for him!

tell your husband to doing high intensive exercise to deplete glycogen store to get ride diabetes

Clinical trials have shown that 60% of type-2 diabetics can control their blood sugar using diet/exercise (especially if their diabetes is caught early).

Get a CGM. It'll tell him the entire story. Works for me. Went from A1C of 7.2 to under 6.0 by just eliminating the bad agents.

@@dear396 HIIT workouts near 90% of your max is very difficult to maintain for none athletes. I’m an mma practioner and I usually tell people to avoid HIIT. - You can lose the same amount of weight with less fatigue through LISS and MISS. Like walking or swimming, some people like jogging whereas others gets knee pain.

Except that sugar is what every cell and organ of the body function on.

Best advice 👍💪

54 with a 6 pack. I'm jealous man. Are you on TRT?

Wait for more 2yrs and have it... Then come and massage

@@RANGOred All body cells and organs function on sugar. What's your point?

+1 Same here with mma. I frequently train 2x 90 min sessions per day. So 3h of workout and 1 min rest every 5 min.

Yep, that’s why I say that low carb people don’t exercise hard. Whenever I’m exercising hard and starting to get tired à simple drink or carb get me some energy to keep going

I can swim 4 hours without any refueling. Im my opinion there is no need to take any sugar for only 2 hours, except maybe when it's in a race or when the water is very cold.

@@Noegzit There has been numerous studies on intraworkout for endurance athletes. - Drinks like Gatorade and Powerade shouldn’t be consumed for normal gym time. But for swimming 4h you can benefit from it. - I workout 3h with mma and wrestling. I always have something like protein bars, or bananas or even simple chocolate candy. They are all good at refueling glucose into your muscle.

@@imhassane Short term benefits versus long term benefits, don't you think? About low carbers I guess you don't know them very well. If they don't need refueling maybe it's because they are better adapted to exercise than you are. 😉

Holy moly can i be your first client?😂 Seruously i d like to know more about those arguments, for example what do you mean with dm2 and pts? Also is really that much good chocolate Milk?!What kind of i need to knowwww

"without bias and without needing to spare feelings" just reads like you feel that anyone who doesn't agree that carbs are great is biased and it hurts your feelings

@ragepig1059 have you not seen the people that get their feelings hurt from simple facts? Doctors are considered "fatphobic" for telling people the truth about health. So yes, I meant what I said

I understand that is not a very well understood subject.

@@TucsonDude that’s why I would love to see what they have to say. I was recently diagnosed with it after blood work and ultrasound. Mild but still concerning to where it was a wake up call. Completely changed my diet and implemented 30min of cardio 5x a wk with 0 alcohol. Been a positive experience because I’m learning how to cook, prep food/snacks, how to pick ingredients and it’s becoming normal.

@@MarioLopez-ri4tg Get a CGM. You won't know the true story until you can see your BG change in realtime.

Thank you!

There is no reversing diabetes, no matter what you do

Hacer ejercicios es fundamental 👍💪

As long as you keep the intensity low you should be good. The body uses its glycogen stores when things get intense or hard.

@@wisskier Every third day I do a full on hour long workout and they're definitely not low intensity! Can the body run out of glycogen? Wouldn't it have to dig into the fat stores to replenish the glycogen if I haven't eaten for 12+ hours? I never feel weak or lightheaded. These are the kind of questions I have. I've seen lots about how to fuel exercise by eating beforehand, but nothing about what happens if you don't eat before.

@@nerys5104 you can definitely blow through your glycogen stores. When you do run out your power production is going to drop. Have you ever "bonked"? I've seen drops in my ability to work that I attribute to under fueling that were not bonks.

@@nerys5104 listen to the Trainerroad "ask a coach" podcast for way more educated discussions on the topic

@@wisskier I've never bonked! But I use DVDs so I just do whatever the instructor is doing. I wouldn't be able to do any one exercise indefinitely, whether it's cardio or resistance training. So at some point I imagine I would bonk, if I just kept going without any break at all.

me too

Too much carbs. I assume your dinner is carb centric like rice or naan and such? I'm no expert but I have the same problem. What I do is I add more meat/other protein and vegetables (not carby ones) and greatly reduce my intake of rice and bread etc and I don't have the same problem anymore. Sometimes I have a cheat meal with loads of rice and the same overwhelming fatigue comes back to remind me how bad I am with carbs lol.

Unless your are trying to grow a 3rd eye or something I dont believe artificial sweeteners have any benefits as they are just chemicals. Since the voodoo has been put on sugar more manufacturers are filling their products with chemicals, I dont see this as a good trade off

Depends on the sweetener. Sucralose and saccharin have a negative impact on gut bacteria. There is evidence that stevia does too. Aspartame and others don't. The main benefit of sweeteners is for people who are otherwise struggling to keep their sugar intake at the level they need. But if you're allergic to artificial sweeteners you'd just have to avoid them.

Glad you enjoyed the video!

you are pre diabetic. get a gcm.

@@obelixpfeifenreiniger2863How… did you know that?! I saw an endocrinologist and she said I was pre-diabetic. She didn’t mention anything about what I posted on regarding sugar crashes during exercise so how on earth did you know?!?! 😮

i am god damn autistic and smart. but yeah: so, you are excerzising - you need energy. the body ramps up sugar production suring excerzise, it is called "gluco neo genesis" (sugar new making). and you have eaten before, so you have enough sugar already in your blood stream. but the body does not really know how much sugar you have in your blodd stream, it gets its signals from the cells. inside the cells, all your cells, there is a tiny engine. it can run on sugar, amongst a couple of things. so, the muscles are working, the cell wants energy. but it ccant get enough, since you are pre diabetic, and the cell wont let the insulin dock anymore, so the sugar door is closed, or not wide enough. so thats why you cras regardless of eating, thats why you crash harder while excersizing. essentially, doing cardio is harder for you, but you need to do cardio, since you are diabetic. you are better of not eating eat all while excerzising. hh so what are you to do? dont eat fast carbs like wheat, bread, noodles, rice and potatoes, and sweets of course. you can eat till you explode, just dont eat those grain carbs and starch carbs. what also really really helps, but it is very hard to do: dont eat anything from morning to morning, so 24 hours. eat a very herty breakfast after 24 hours - but without carbs!!! do this 24 hour fast twice a week, it will get easier, trust me. my advice would be the fasting thing and dont eat wheat or any grains. now rules for quantity, no rules for excerzise. just start with the grains. dont eat them, period. oh jeah: something really really really important: dont eat ANY seed oil. just dont. here, check out this blog: she is a biochemist and once was prediabetic like you or me. drcate.com/list-of-good-fats-and-oils-versus-bad/ one more thing: just do what i said, start with the grains, dont eat sweets, dont eat seed oil. youll be a changed person in half a year. counting calories is useless, excerzising is good, but youll need energy, but yeah, you cant have any. dont start meds, you can do without. just start with the grains. eat good fats. youll need them. a gcm really really helps with motivation!!! @@camscornerbooks

@@obelixpfeifenreiniger2863 wow!! Thanks for the link too!

just to be clear: in reality, you have constant HIGH blood sugar, but you cant access it - so you feel exhausted while having high blood sugar. thats why a gcm is so usefull. thats why you have way more energy after eating almost nothing because of sickness or because you were stressed out.

you probably have a shoulder impingement, by just doing press ups you'll develop an imbalance, this is why you should do various exercises, so press ups are a "push " movement and a pull up would be a pull movement, you need the balance of both..

When fasting and blood sugar goes too low glucagon, adrenaline, and cortisol rise to replenish blood sugar squeezing glycogen from the liver. Adrenaline and cortisol also release fat into the blood creating insulin resistance, slowing the absorption of glucose for survival purposes. All these actions impede on the thyroid system and effectively slow metabolism. Main benefits I think are giving the digestion a break from crappy food. But you could also just eat easy to digest food

@@aspiresk8boarding Hi, great reply, but I don’t think Insulin resistance come from fasting. I think it actually comes from constant consumption of carbs, especially refined. Carbs raises the most insulin, then protein which is not as much and the fats which almost do not raise . Too much insulin causes insulin resistance. Keep in mind that what I’m saying is not 100% since science is not simple. I hope you have a great day:)

@@thediamondarmking6545 High insulin is a symptom of insulin resistance. But regular insulin spikes don’t like “de sensitize” insulin receptors. Eating a high carb low fat diet is successful for reversing IR. It’s primarily hormone driven and it’s related to the amount of lipids competing with glucose uptake. High cortisol person or obese have high amounts of fat in the blood slowing glucose uptake. Fasting or low carb diets only hide insulin resistance by avoiding insulin spikes.

@@aspiresk8boardingI will research on that. When I mentioned fats, I meant as a food source. Just to clear any potential misunderstanding. IMO, with keto and intermittent fasting, you would begin to use fat stores as a source of energy. I’m open minded about health since it is not simple and requires a deep understanding on the research. We might have different opinions but it is actually a good thing, since we discuss something as important as health and learn more:)

These guys are experts on anatomy, but not on sugar, insulin or fasting. They have failed to explain essential things about insulin in many of their videos, they only say it allows glucose entering the cells, but there's so much more to insulin, such as it being the fat storage hormone. Type 2 diabetics and obese people are fat, because they have high insulin levels, a pathological state called hyperinsulinemia. They get it from chronic excess carb consumption.

Sugar->fat->glucocorticoids->inflammation

If its below 4 its a problem. If its 8 or higher its a problem. My fructose intolerance does the same thing. If its wayyy to low you feel tierd shaky and have a hard time focusing. U also get anxiety cause it makes ur body go into to fight or flight mode. It can make you anxious or depressed for a day or 2 after cause it can mess with chemicals

Same here. Funny, that I just eliminated about a dozen bad actors and dropped my A1C considerably.

People call it addiction and have some shame over eating carbs and sugars. The body NEEDS sugars for proper functioning. It’s good to listen to your body and give it what it needs. Studies show eating less than 150g carbs for sedentary people raises HPA axis activity meaning up regulating stress hormones and slowing metabolism. After fasting all night blood sugar dips then cortisol kicks in to raise it back up and wake us up. I think it’s so important to carb up in the AM to refill liver glycogen and suppress the stress response

@@aspiresk8boarding yes, organic and raw sugars not highly processed. I suggest eating berries and fruit for sugar Elder

SUCROSE IS SUCROSE NO MATTER THE SOURCE lol. What next? You going to rip out IV glucose drips of coma patients 'because it is natural sugar bro!'. @@ledgy69

​@@aspiresk8boardingtable sugar obviously isn't what the body needs its what it wants since it's so sweet and calorie dense, our body wants to bulk up for winter starvation but that ain't prolly coming so it's better to NOT listen to your body by eating donuts and other processed dogshit with seed oils, artificial coloring etc. Eat fruits n berries in large quantities or make it into a smoothie and keep in fridge overnight for a breakfast bomb.

Refined carbs (or any other) isn't addictive, the closest they have gotten is a combination of fat, carbs and flavour enhancers (highly palatable food).

The answer to your question is yes. The body uses the glycerol bone of fatty acids and some other substrates readily available in your body to replenish glycogen through gluconeogenesis. No ingestion of carbs needed.

@@Szilvia_Szilvia thanks a lot for the info!

@@Szilvia_Szilvia Wait.. so does that mean when cutting, I should not be consuming any food right after a weight-lifting workout? And if yes, for how long should I avoid it? (Assume that my meal will have carbs)

​@@martiananomalyUnless you're emaciated, your body has enough substrates to function independent of being right after a workout or not. If you're cutting as in bodybuilding, you may risk losing muscle you actually want to keep, if you're in a big deficit for too long time, so unfortunately the answer is, it depends... on the 2nd day of your cut, nothing negative will happen... but if you're at the end of let's say 2nd week and you are well under your needs, you will lose both fat & muscle, even if you're eating carbs. The difference the carbs make is 1) may cause systemic inflammation 2) every 1g holds 4g water, so your scale won't budge easy 3) makes you hungry within a much shorter time than if you were without them. Hope that helps.

Right

You ingest 2 kilograms per week (4.4 pounds)? Damn, that is enough sugar to run a marathon LOL not 20 hours of cycling. Not the same intensity

I would like you to define what you mean by "pure" sugar. 2kg would be almost 1,200 calories per 7 day week of "pure" sugar. Pure sugar would be something like a refined table sugar. Is that what you are doing? Or are you lumping everything that has sugars in various forms into "pure" sugars? If you are actually taking in that much "pure" sugar when you could just eat better.....might want to reconsider how you fuel yourself.

@@0xDEAD-C0DEcycling burns comparable calories to running at similar intensity. I consume the equivalent of a soda an hour of sugar biking otherwise I don’t have any energy

​@@mjs28she means that 100% pure Columbian shugar

​@@0xDEAD-C0DEunless you have seen his training data, you can't know that. That is 8,000 calories and I can see that being reasonable for 20 hours/week on the bike. I take maltodextrin/fructose at 40-100 grams/hour when I'm on the bike.

Not really. All blood glucose measurement is inaccurate to some degree, even finger prickers, but interstitial fluid is fairly reliable and consistent in modern CGMs and CGRs. Also I have massive triceps, wear my Freestyle Libre between the horseshoe, and don't notice any difference even when doing high reps and/or high intensity skullcrushers, pushdowns etc. CGRs are slightly less useful for exact measurements because they're often on a 10 minute lag but unless you're both diabetic and going low that's a non-issue, and even then it's fairly minor unless you're going down fast while miscalculating.

I can see that being true with mid- to higher end products. It's still irrelevant if healthy, 'cos the body keeps bloodglucose under tight control anyways. If not healthy, it is irrelevant again, 'cos the solution is the same, if one wears it or not, the diet should be fixed.

@@Szilvia_Szilvia Are you SURE you're healthy? A CGM can partially confirm that. I use one and swear by it. I use it for trending. Like Sean said, nothing is 100% accurate.

Have any teeth left?

@@TucsonDude Lol yeah I clean them after, and try not to eat them in forms where they get all stuck in my teeth like an oreo. My daily sugar goes in the form of soft pancakes with syrup and a nice smooth protein shake

@@bradenwalker3923 Nice! Mine used to come from Clif bars, but they stick to your teeth like glue. My dentist curses them.