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Exercise & Glucose: Why Fitness Impacts Your Glucose Levels

April 15, 2021
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exercise & blood glucose

Exercising is one of the most common recommendations health experts give for reducing your blood sugar levels. But, they also say that exercise can cause your blood sugar levels to spike. So, which statement is true?

Both, actually. Understanding why this is the case, though, is a key part of managing your metabolic health. It’s especially important if you have prediabetes or a strong family history of diabetes. That’s because exercise has the power to help prevent or delay prediabetes from progressing into type 2 diabetes, making it a reversible condition!

Exactly how exercise alters glucose levels can be different for everyone. The effect can change depending on the type, duration, and intensity of the physical activity as well as your diet and overall health status. So, when it comes to blood sugar and exercise, the relationship is complex. 

Our goal is to help you find a signal in the noise that will guide you toward taking control of your blood sugar levels. Because when you do, you can reap the benefits of optimal metabolic health. 

The best way to understand exercise and blood sugar’s relationship is to jump right into the science.

Does exercise impact your glucose levels?

The American Diabetes Association advises that exercise can lower your blood sugar levels for up to 24 hours (or more) because:

  • Your muscle cells use available insulin more efficiently, meaning you increase your insulin sensitivity (more on this later).
  • Your muscles use more glucose during exercise than when they’re resting. This greater uptake of blood sugar into your muscle cells naturally lowers blood sugar levels. 

But, your blood sugar levels will respond differently while you’re exercising than they will over the long term. Let’s unpack the differences by looking at each.

blood sugar during workout

How exercise impacts glucose in the moment

When you exercise, your body relies on two sources of fuel: glucose and fat. How your blood sugar changes during exercise depends on the intensity level of your workout and the fuel source your body is using.

Steady-state cardio exercises, like jogging or gentle swimming, don’t rely on your body having to produce quick bursts of energy. In these cases, it gets more of its energy from fat, so your blood sugar will usually stay at the same level or decrease. 

Higher-intensity exercises like HIIT, strength training, and sprinting cause your body to release a surge of adrenaline. To ensure that you have enough energy readily available for this, your body releases glucose from your liver, increasing your blood sugar levels.

Put more simply, your body works through exercise using supply and demand. During high-intensity exercises, it doesn't have the supply of energy on hand to fuel your workout. So, it releases glucose, immediately meeting the energy demand to fuel your workout while causing a short-term spike in blood sugar. During low-intensity exercise, your body has enough energy on hand to meet the demand, so blood glucose typically stays steady or decreases.

Short-term level changes like these are not harmful, just a standard part of our physiology.

exercise impact on blood sugar long term

How exercise impacts glucose in the long term

There are no two ways about it. Even with the odd glucose spike, exercise is beneficial to your blood sugar levels in the long term. According to the American College of Sports Medicine and the American Diabetes Association, all exercise forms improve insulin sensitivity and blood sugar control. 

But why does exercise have such a positive impact on your blood sugar levels? Let’s delve into the science a bit further, shall we?

Why is exercise so important to your glucose levels?

Several physiological processes occur during exercise that lead to reduced blood sugar levels:

Increased glucose uptake without extra insulin

When you have just eaten or are resting, glucose uptake into your muscles relies on insulin. If your blood sugar level rises (like after eating a meal loaded with carbs), it stimulates insulin release. The insulin then acts on your cells to use or store the excess glucose. 

The uptake of glucose is much different when you are exercising. According to the American Journal of Physiology, exercise increases muscle glucose uptake up to 100-fold compared to being at rest! 

And, this uptake does not rely on insulin. Scientists suggest that it is due to a protein called glucose transporter type 4 (known as GLUT4). But even they are still figuring out exactly how it happens. 

It’s important to note that the muscle glucose uptake that happens during exercise can still occur in people who suffer from insulin resistance and diabetes. In this case, it acts as an effective lifestyle treatment for anyone with these conditions. And, as mentioned at the beginning, exercise can reverse insulin resistance and prediabetes. Pretty great, right?

Mitochondrial function and health

Most human cells contain tiny organelles called mitochondria. They are the “powerhouse” of the cell, generating the cell's energy currency known as adenosine triphosphate (ATP). These tiny powerhouses convert chemical energy into energy that the body can use by turning glucose into oxygen and ATP.

Research published in the journal Cell Metabolism shows that exercise increases the number of mitochondria in the muscle cells. Not only that, but it causes them to function better too! The more efficiently they work, the better you perform. More mitochondria mean your cells turn more glucose into energy. This makes your body more insulin sensitive. So, through exercising, you are helping to lower your risk of diabetes.

exercise positive effects blood sugar

Reduced adipose cell size

Obesity is a known risk factor for developing diabetes and heart disease. Actually, it’s the leading risk factor for developing type 2 diabetes. Fact. And, if you carry that extra fat around your abdomen, you are at a much higher risk of all-cause mortality than people who store their excess fat in their thighs. 

Exercise reduces fat cell size, specifically abdominal fat cells. A study published in the International Journal of Obesity showed that women who both dieted and exercised had an 18% reduction in the size of abdominal fat cells compared to those that relied on diet alone. 

Why is this important? A reduction in fat cells’ size improves insulin sensitivity, lowers blood sugar levels, and reduces the risk of developing diabetes. 

Improved fat oxidation 

Fat oxidation means “to burn” fat. It is the ability to use fat, rather than carbohydrates, as fuel. Now, there is a lot of debate about the intensity level and exercise duration required to achieve optimal fat oxidation. This is a pretty huge topic to cover, so we’re not going to dive into this fully here. 

But, what scientists have proved is that the best way to increase the fat burning process is to exercise regularly. Fat burning depends on several things, including the number and quality of mitochondria. Yes, we are back to those little powerhouses. And, as we already know, exercise increases both the amount and quality of mitochondria, resulting in improved fat oxidation.

The more fat you burn, the more you improve your insulin sensitivity, lower your blood sugar levels, and reduce your risk of diabetes. 

Clearing glycogen stores and increasing glycogen accumulation after exercise

When you deplete your glycogen stores through exercise, you increase your available storage space for future incoming glucose. This increased availability is something that you can take advantage of. You can replenish your glycogen stores by eating carbohydrates while minimizing your glucose responses and fat gain. 

You may have had a sports coach or trainer tell you to eat carbohydrates immediately after exercise. That’s because by doing this, you stabilize your blood sugar levels and enhance muscle glycogen recovery. This is a great technique for athletes, but also a great trick for us to have more flexibility in our diets. 

Choose the correct type of training to deplete your glycogen stores (such as resistance training) to take full advantage of the increased storage space and improve your metabolic flexibility.

exercise metabolic flexibility

Metabolic flexibility

One of the biggest roadblocks preventing metabolic flexibility for most is being physically inactive. Having good metabolic flexibility means your body can easily switch between breaking down carbs or fat for fuel. 

Different types of workouts assist in your body becoming more metabolically flexible. Mitochondria play a vital role in determining metabolic flexibility, and exercise helps increase the number of mitochondria you have. 

Exercise also promotes anabolic flexibility (better ability to store or use glucose), which again, leads to improved metabolic flexibility. 

Regardless of the type of exercise, staying physically active can help improve metabolic flexibility and protect against the development of metabolic disease. 

The only way to track metabolic flexibility and how your blood sugar levels react to exercise is to use a medical device called a continuous glucose monitor (CGM). This monitor shows your blood glucose levels in real-time. As an example, say your CGM shows that exercise has a noticeable effect on your blood sugar levels. Once you’ve seen it, you can make changes to manage the glucose level difference. This ensures it has minimal impact on your body, helping you maximize your performance.

See how you can track your glucose levels in real-time
Not sure where to start with using a CGM to monitor your blood sugar levels? Sign up for the NutriSense program and you can begin your journey using the latest CGM technology. As a program member, you’ll have the advantage of access to registered dietitians who can help you manage your glucose levels during exercise. Sign up to get started.

What types of exercises have a positive impact on glucose levels?

The relationship between exercise and blood sugar is a positive one. That is clear to see. But, this relationship does change depending on the type of exercise you do and if you have diabetes. 

Let’s look at how a few different types of exercise can affect your blood sugar levels.

Strength training

Strength training includes exercises like weightlifting (free or machine), bodyweight exercises, and resistance bands to build muscle strength, mass, and endurance. 

Strength training is anaerobic. When you work out anaerobically, your body uses glucose as your primary energy source. It breaks down glucose without using oxygen. This provides you with high bursts of energy over short periods. 

The American Diabetes Association advises that anaerobic exercise improves blood sugar control and insulin sensitivity. Research published in the International Journal of Cardiology suggests that strength training can provide more effective blood sugar regulation than cardio in people with type 2 diabetes.

weight lifting blood sugar

Additionally, engaging in strength training helps to build our lean muscle mass. Glycogen, that glucose storage space we touched on earlier, can be stored in only the liver or the skeletal muscle. So the more muscle mass you have, the more potential storage capacity you have for incoming glucose. This equals out to lower and more controlled blood glucose values. 

Keep in mind, though, that intense strength training is one of the activities that can cause your blood sugar levels to rise post-exercise. Remember that this rise is not a negative thing, and glucose values will usually go down again about an hour later. In the end, the benefit of the anaerobic exercise far outweighs the glucose spike. 

Zone 2

Zone 2 is aerobic exercise. Aerobic exercise is cardiovascular training that increases your heart rate and breathing for sustained periods. 

Zone 2 training is a type of heart rate training. It uses your maximal heart rate (MHR) as a guide for the intensity of the activity. There are five zones in total, ranging from very light to very hard intensity. Zone 2 is light intensity aerobic exercise where your heart rate sits at 60-70% of MHR. 

When training in zone 2, your body optimizes using both fat and glucose for fuel. It achieves the highest amount of fat-burning for energy and improves the function of mitochondria. 

You get the maximum effect of this type of cardio training by doing it regularly. The effect is cumulative, and over the long term, it significantly helps blood sugar control.

hiit blood sugar

HIIT

High-intensity interval training (HIIT) combines both aerobic and anaerobic forms of exercise. It alternates more extended periods of cardio with short bursts of high-intensity activities. In other words, HIIT gives you the best of both worlds! 

Through research published in the Scandinavian Journal of Medicine & Science in Sports, scientists identified that HIIT rapidly increases insulin sensitivity and glucose metabolism in the muscles of people with type 2 diabetes. 

Thanks to the wide variety of exercises available under the HIIT workout umbrella, you can easily tailor this method to suit your lifestyle while reaping the benefits of glucose control and shedding abdominal fat. 

Walking

Never discount the positive effect a stroll in the park can have on your health. Walking causes your heart to beat a little faster and your breathing rate to increase. This is going to promote your muscles to use more glucose and helps regulate your blood sugar levels. 

In fact, a study published in Diabetes Care shows that three short 15-minute walks a day are as effective at lowering blood sugar levels as one long 45-minute walk at the same pace. The same study states that completing a short walk after your evening meal has the most significant effect on regulating your blood sugar levels. 

Remember, exercise does not have to be vigorous to be impactful. Walking is an effective physical activity to help control your blood sugar levels. So, even a brisk walk after dinner can make a big difference to your metabolic health.

stability exercises

Mobility/Stability

Stability exercises improve flexibility and balance. These types of exercises include yoga, tai chi, stretching, and balance training. These activities can certainly have a positive effect on blood sugar control.

As discussed in the International Journal of Yoga Therapy, studies have shown that yoga, in particular, is very beneficial in reducing blood sugar levels. This is due to its combination of anaerobic exercise mixed with stress-relieving practices. It helps to reduce rising levels of cortisol, therefore controlling the rise in blood sugar levels. 

Because stability exercises are easily adaptable and less strenuous, they’re an excellent option for people who cannot carry out higher-intensity exercises.  

What types of exercises have a negative impact on glucose levels?

The positive effects of exercise on blood sugar control are clear. But, are there negatives that you need to consider? In short, not really. However, there are a few things to keep in mind to exercise safely. Let’s look at this in a bit more detail. 

For non-diabetics and those without long-term health issues

If you are healthy and have no underlying health conditions or concerns, all exercise types are beneficial. That is a fact. 

There are a couple of things to look out for to maximize your performance and metabolic health. As mentioned, high-intensity workouts can cause a blood sugar spike. Based on their years of clinical experience, our dietitians and clinical healthcare advisors advise trying to avoid a spike going over 180 mg/dL. That’s because abnormally high glucose spikes like these can potentially damage blood vessels. 

Once you know how your body responds to exercise, you can prevent blood sugar spikes. If you do find that you have a considerable glucose response to exercise, pay attention to your pre-workout fueling, hydration, and electrolyte intake. 

Below are a few top tips for managing your blood sugar levels during and after exercise:

  • Measure your blood sugar levels before, during, and after exercise. Get to know your normal levels and learn to identify trends.
  • Eat a small snack before working out (a mix of fat, protein, and carbohydrates is best).
  • Stay hydrated throughout your workout.
  • If your blood sugar drops after you exercise, try grabbing a carb-based snack to eat immediately.
exercise for diabetics

For diabetics 

If you have diabetes, all forms of exercise are highly beneficial. But, there are extra precautions to take when exercising.

To ensure you exercise safely, check your blood sugar levels before, during, and after working out. It’s also worth seeking medical advice if you want to start a new or particularly intense exercise regime. 

Never exercise if your blood sugar levels are too high or too low before you start. This is because it can raise or lower your blood sugar levels even further, potentially causing you to become unwell. 

Hyperglycemia (high blood sugar)

If your blood sugar is higher than 250 mg/dL (13.9 mmol/L), it can be unsafe to exercise. Prioritize bringing your blood sugar levels down before training. 

If you have high glucose levels and no insulin in your system, your blood sugar levels during a workout will soar. This also puts you at risk of diabetic ketoacidosis, a potentially life-threatening state where your body breaks down fat too fast. Generally, it’s safe for most people with diabetes to exercise with a blood sugar reading between 100 to 250 mg/dL (5.6 to 13.9 mmol/L).

High-intensity forms of exercise can also cause an excessive glucose spike. This is something to be particularly aware of if you have diabetes, especially type 1 diabetes, or use insulin medication.

In the case of type 1 diabetes, the body cannot increase insulin levels to deal with the glucose spike. So it’s essential to monitor glucose levels more often during high-intensity exercise, keep them within safe limits, and adjust insulin doses accordingly. 

Hypoglycemia (low blood sugar)

If you are diabetic and your blood sugar levels are anything lower than 70 mg/dL (3.9 mmol/L), it could be too low to exercise safely. Try eating a small snack to boost your blood sugar, then re-check your levels before exercising. 

Low blood sugar can also be a concern when working out, especially if you exercise for an extended period. It’s certainly worth bearing in mind if you are increasing the duration or intensity of your regime. 

Check your blood sugar levels throughout exercising and lookout for signs of hypoglycemia, such as:

  • Blurred vision
  • Shakiness, dizziness, or feeling lightheaded
  • Confusion and difficulty concentrating
  • Headaches
  • Irritability and anxiety
  • Excessive, heavy sweating
  • Blood sugar levels of 70 mg/dL (3.9 mmol/L) or lower

If you become hypoglycemic during exercise, stop exercising and follow the 15:15 rule:

  1. Consume 15 grams of carbohydrates (like a glucose gel tube or tablet)
  2. Wait 15 minutes
  3. Measure your blood sugar again
  4. Repeat until your blood sugar levels reach a minimum of 70 mg/dL (3.9 mmol/L)
monitor blood sugar working out

How to monitor your glucose levels during exercise?

By measuring your blood sugar levels before, during, and after exercise, you can analyze your body’s response. Understanding how your glucose levels change during exercise helps you exercise safely, reach your best performance, and meet your health goals.

The only way to monitor your glucose in real-time is to use a CGM. A CGM gives you continuous blood glucose data that can help you identify deviations from normal. By accessing this data, it puts you in control of your own body. 

How does a CGM work?

You place a small CGM sensor on the back of your arm and wear it for 14 days. Once in place, the CGM sensor will track your glucose levels at all times. Simply scan the sensor with an app on your smartphone and immediately you’ll have access to your real-time glucose levels. This lets you see for yourself how your glucose levels react to specific foods, stress, or exercise. Then, you can make positive changes to your lifestyle based on your own body’s data. 

CGMs can help reduce the risk of glycemic variability (swings in glucose levels), hyperglycemia, and hypoglycemia, enabling you to reach optimal metabolic health. 

To take this one step further and take the complexity out of glucose management, NutriSense combines CGM technology with clinical support from registered dietitians. This means you have access to clinical experts to guide you through your glucose management.

See how exercise affects your glucose levels in real-time
Start your journey toward metabolic health by using a CGM. Track and analyze your body’s response to glucose during exercise, then understand the data with the help of personalized nutritionists. Sign up today.
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Exercise & Glucose: Why Fitness Impacts Your Glucose Levels
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Katie Reines on Managing PCOS and Prediabetes on a Vegan Diet
Katie Reines on Managing PCOS and Prediabetes on a Vegan Diet

Dietitian and author of "Heart Disease Cookbook" Katie Reines discusses using a CGM to help balance blood sugars and hormones to manage and reverse health conditions.

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3
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Linda Salant on Testing a Unique Diet with a CGM
Linda Salant on Testing a Unique Diet with a CGM

Technical writer, competitive ballroom dancer, and seven-year veteran of the carnivore diet, Linda Salant talks about using the CGM to get clarity on how a unique diet could affect blood sugar levels.

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4
min
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John Shackleton on Using the CGM to Make Smarter Dietary Choices
John Shackleton on Using the CGM to Make Smarter Dietary Choices

Founder of health and fitness brand Shack Fit, John Shackleton is a fitness and nutrition enthusiast. He talks about using the CGM to "check under the hood” and see how his physiology was responding to certain foods.

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3
min
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Shaye Reynolds on Prioritizing Wellness Without Obsession
Shaye Reynolds on Prioritizing Wellness Without Obsession

Athletic trainer Shaye Reynolds talks about feeling stuck on her health journey, and how NutriSense and the CGM Program helped fine-tune her wellness routine and have a better understanding of her diet and workout practices.

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7
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Tips and Tricks for Staying Healthy in the Summer
Tips and Tricks for Staying Healthy in the Summer

If you're gearing up to travel or spend more time outdoors this summer, here are a few tips to help you stay safe and hydrated in the sun.

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5
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Christine Aochi on How Using a CGM Helped Stabilize her Blood Sugar Levels
Christine Aochi on How Using a CGM Helped Stabilize her Blood Sugar Levels

When Christine Aochi was diagnosed with prediabetes, she knew she had to start focusing more on her health. She tells us how the CGM and dietitian support with NutriSense helped her to lower her blood glucose levels, lose weight, and enjoy her food.

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3
min
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Charlotte LaGuardia on Experimenting with a CGM to Learn about Bio-Individuality
Charlotte LaGuardia on Experimenting with a CGM to Learn about Bio-Individuality

Charlotte LaGuardia, MS, CNS, CDN, is the owner of virtual nutrition practice, Thrive East. She talks to us about using data points and experiments with a CGM to make informed decisions about health and wellness.

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5
min
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Tracey Jacobs on Maximizing Performance with the Help of a Dietitian
Tracey Jacobs on Maximizing Performance with the Help of a Dietitian

Elite athlete and founder of Pure Massage Boulder, Tracey Jacobs is committed to her health. She discusses using the CGM with dietitian support to help maximize performance and elevate her workouts.

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6
min
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Jennifer Brumit on Aging Gracefully Using a CGM
Jennifer Brumit on Aging Gracefully Using a CGM

Jennifer Brumit loves the CGM because it helps her add to what she already does to stay healthy. She talks about why she thinks everyone should be using one to educate themselves and boost overall wellness.

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6
min
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Can You Donate Blood if You Have an Autoimmune Disease?
Can You Donate Blood if You Have an Autoimmune Disease?

Donating blood can save a life, and these donations are needed more often than you may think. Read on to learn how autoimmune conditions affect your eligibility to donate.

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8
min
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Postpartum Nutrition: A Guide to Healthy Eating After Giving Birth
Postpartum Nutrition: A Guide to Healthy Eating After Giving Birth

As a new mom, you may be eager to regain your pre-pregnancy body, but it's essential to take things slow and follow postpartum diet guidelines. Read on to discover dietitian recommended postpartum guidelines to losing weight.

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13
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9 Natural Supplements to Lower Your Blood Sugar
9 Natural Supplements to Lower Your Blood Sugar

Alongside a healthy diet, adding certain nutrients can help with achieving optimal blood glucose levels. Here are nine supplements that help your body do just that!

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12
min
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14 Common Health Myths Debunked by Dietitians
14 Common Health Myths Debunked by Dietitians

We asked our Nutrition Team to help us debunk 14 popular nutrition and lifestyle myths. Here's what our dietitians—and the research—say about these age-old myths. 

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8
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Is Oatmeal Really That Healthy?
Is Oatmeal Really That Healthy?

You may have always considered oatmeal to be a healthy breakfast option, but is it really that good for you? Let’s break down the different components of oatmeal and find out.

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14
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Summer Soup Recipes: An Expert Weighs in on 13 Healthy Soup Options
Summer Soup Recipes: An Expert Weighs in on 13 Healthy Soup Options

To help you make the most of the warmer weather, we asked Carlee Hayes, RDN, CD, and Nutrition Manager here at NutriSense, to share a few of her favorite summer soup recipes.

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9
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9 Ways to Improve Insulin Sensitivity
9 Ways to Improve Insulin Sensitivity

Insulin resistance can create a variety of health issues and lead to type 2 diabetes. Here are nine effective ways to improve insulin sensitivity for improved metabolic health.

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8
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Improve Gut Health to Improve Brain Function
Improve Gut Health to Improve Brain Function

Did you know your gut influences how well your brain functions? Here are our top dietitian approved tips to boost gut health for improved cognitive functioning.

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42
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A Simple & Effective Tool To Help Balance Your Hormones Stat
A Simple & Effective Tool To Help Balance Your Hormones Stat

Catherine Staffieri discusses the impact of glucose on hormones, perimenopause and menopause, weight loss and the incredible benefits of using a CGM as a tool to help you feel your best.

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43
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The Benefits of Using CGMs in Your Health Coach Practice
The Benefits of Using CGMs in Your Health Coach Practice

To discuss how a health coach can incorporate this in their practice, Health Coach Academy invited Carlee Hayes to the show.

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12
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20 Mental Health and Wellness Podcasts Recommended by Dietitians
20 Mental Health and Wellness Podcasts Recommended by Dietitians

This week, we’ve compiled some of our favorite podcasts that go beyond nutrition. Here are 20 wellness-focused podcasts to add to your queue.

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12
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Are BCAAs Worth It? The Bottom Line on Branched-Chain Amino Acids
Are BCAAs Worth It? The Bottom Line on Branched-Chain Amino Acids

Are BCAAs worth it? This post digs into 30+ years of research to answer this question. The answer may surprise you.

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8
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Science Backed Tips for Menopause-Related Weight Gain
Science Backed Tips for Menopause-Related Weight Gain

Menopause can be a difficult journey, so we've compiled some of the most effective, science backed tips to help you with menopause-related weight gain.

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8
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Help Dad Stay Healthy this Father's Day
Help Dad Stay Healthy this Father's Day

Father’s Day is around the corner, and whether you’re celebrating your dad, a father figure, or another cherished loved one, helping them take care of their health can be the ultimate gift.

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10
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11 Great Low-Carb Snacks to Add to Your Diet [+ 5 Recipes our Dietitians Love]
11 Great Low-Carb Snacks to Add to Your Diet [+ 5 Recipes our Dietitians Love]

Here's a helpful list of some of our favorite low-carb snacks that can help you keep your diet varied and full of healthy nutrients.

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7
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Low Glycemic Index Recipe Ideas Everyone Will Enjoy
Low Glycemic Index Recipe Ideas Everyone Will Enjoy

Whether you're looking for low GI summer snacks or healthy sweet treats, this post has got you covered. Here are tasty low glycemic index recipes everyone will enjoy!

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8
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Do Grapes Raise Blood Sugar Levels?
Do Grapes Raise Blood Sugar Levels?

Wondering if grapes are safe for people with diabetes to include in their diet? Read on to find out.

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7
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The Relationship Between Cholesterol and Blood Sugar
The Relationship Between Cholesterol and Blood Sugar

Cholesterol plays a very important role in the human body, contributing to the structure of the cells, helping with vitamin D synthesis, and also promoting the production of steroid and sex hormones, like cortisol, aldosterone, testosterone, and estrogen. But how exactly is cholesterol connected to blood glucose levels?

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11
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20 Questions to Ask Your CGM Provider (with Kara Collier)
20 Questions to Ask Your CGM Provider (with Kara Collier)

We sat down with Kara Collier, our co-founder and VP of Health here at NutriSense, to take a closer look at how CGMs work and what you need to know about these devices before using one.

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7
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Are Carbs and Sugar the Same? 
Are Carbs and Sugar the Same? 

Are carbs and sugar the same? In this post, we break down the key differences between the two and share the benefits of complex carbohydrates.

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9
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Best Recovery Breakfasts to Beat Post-Workout DOMS
Best Recovery Breakfasts to Beat Post-Workout DOMS

Read on to learn more about DOMS, how long it can last, and then pick from our list of the best breakfasts to help beat that post-workout soreness, support muscle building, and encourage fat loss.

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13
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7 Plant-Derived Supplements to Help Lower Blood Sugar
7 Plant-Derived Supplements to Help Lower Blood Sugar

When it comes to lowering blood sugar levels, not all supplements are created equal. From ginseng to aloe vera, here are some of the best supplements to help avoid high blood sugar and encourage blood sugar control.

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8
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Is Bloating After Surgery Normal?
Is Bloating After Surgery Normal?

Bloating that results from a surgery can sometimes be an unexpected part of the recovery process. Is there anything you can do to reduce bloating or prevent it from happening? And what causes this bloating anyway? Read on to find the answer to these questions and much more to help you combat your post-surgery swelling. 

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9
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Is Fiber a Carb? 
Is Fiber a Carb? 

Learn why fiber is classified as a carb and how to increase your intake of this health promoting nutrient.

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9
min
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Living with Autoimmune Conditions: Parkinson’s Disease 
Living with Autoimmune Conditions: Parkinson’s Disease 

Did you know Parkinson’s disease is the second most common neurodegenerative disease? Read on to learn what it's like living with PD plus discover treatment options.

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10
min
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An Expert Breaks Down 11 Viral Health Trends
An Expert Breaks Down 11 Viral Health Trends

From rosemary water to dry scooping, should you be trying every new trend that hits TikTok? How can you tell which ones may help and which ones to steer clear of?

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8
min
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Does Eating Too Much Sugar Affect Your Skin?
Does Eating Too Much Sugar Affect Your Skin?

As great as sugar tastes, including too much of it in your diet can lead to certain health problems. Read on to learn more about the role sugar plays in keeping your skin healthy.

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9
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14 Health and Nutrition Podcasts Recommended by Dietitians
14 Health and Nutrition Podcasts Recommended by Dietitians

Read on to see which podcasts our dietitians recommend if you’re interested in learning more about nutrition and health.

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7
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Does Nicotine Affect Blood Glucose?
Does Nicotine Affect Blood Glucose?

Nicotine is a chemical in tobacco that can affect your health in various ways. Read our article to learn how it impacts blood sugar levels and insulin sensitivity.

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9
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Why Everyone, Including Healthy People Should Use CGMs
Why Everyone, Including Healthy People Should Use CGMs

CGMs are now an excellent tool for anyone who wants to optimize their metabolic health. Read on to find out more about the benefits CGMs can have for healthy people!

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10
min
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Why Do People Need to Lose Weight Before Bariatric Surgery?
Why Do People Need to Lose Weight Before Bariatric Surgery?

Although bariatric surgery can be an effective way to lose weight and improve health for people who are obese, it’s a major decision. Find out what lifestyle changes you need to make before going under the knife.

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8
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NutriSense Dietitians Recommend: Favorite Grilling Recipes
NutriSense Dietitians Recommend: Favorite Grilling Recipes

Excited to fire up the grill this summer? Read on to learn if grilling is healthy for you plus check out the NutriSense Nutrition Team's favorite grilling recipes for the season.

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9
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How a Healthy Gut Improves Blood Sugar
How a Healthy Gut Improves Blood Sugar

Did you know that your gut health can impact your blood glucose levels? Explore ways to improve your gut health for optimal glucose levels.

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8
min
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Living With Autoimmune Conditions: Rheumatoid Arthritis
Living With Autoimmune Conditions: Rheumatoid Arthritis

Rheumatoid arthritis is a chronic inflammatory autoimmune disease that can cause swelling and joint pain. Learn more about how it develops and how other health conditions affect its onset.

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10
min
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13 Best Weight Loss Apps to Consider
13 Best Weight Loss Apps to Consider

We’ve hand-picked the best weight loss apps available. Here are the thirteen best weight loss apps.

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8
min
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What is Red Light Therapy?
What is Red Light Therapy?

An emerging treatment, red light therapy promises to prevent and treat the signs of aging and other skin issues. Read on to find out more.

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9
min
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Diets People are Most Likely to Give Up On [+Tips to Stick with Them]
Diets People are Most Likely to Give Up On [+Tips to Stick with Them]

Struggling to stick with a health-promoting diet? Here’s how to make it enjoyable so you can reap the benefits.

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85
min
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Kara Collier on Optimal Health Through Blood Sugar Regulation
Kara Collier on Optimal Health Through Blood Sugar Regulation

VP of Health and co-founder of NutriSense Kara Collier discusses reaching optimal health through blood sugar regulation, what a continuous glucose monitor is, and who might benefit from using it.

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16
min
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How to Turn Your Idea into a 120 Person Team with Dan Zavorotny
How to Turn Your Idea into a 120 Person Team with Dan Zavorotny

In this episode of Zero to CEO, Jason Sherman talks to Dan Zavorotny about how to turn your idea into a 120 person team in 2.5 years.

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7
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A Breakdown of Body Mass Index (BMI)
A Breakdown of Body Mass Index (BMI)

Body mass index is a term you may have seen tossed around quite a bit in the health world. You may know that it’s a way to measure body fat, but with so many new tests for measuring overall fitness and health, is BMI still reliable?

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8
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Glucose-Friendly Recipes to Enjoy This Memorial Day
Glucose-Friendly Recipes to Enjoy This Memorial Day

If you're watching your glucose levels, traditional BBQ staples may not be the best choice. Here are some recipes that will help you enjoy a Memorial Day meal without a blood sugar spike.

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8
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Taking Mental Health Online: Tips & Tools for Self-Care
Taking Mental Health Online: Tips & Tools for Self-Care

Mental health has a significant impact on your overall health; here are tips, tools, and apps to improve your mental wellbeing.

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8
min
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Can You Check Your Blood Sugar at Home Without a Meter
Can You Check Your Blood Sugar at Home Without a Meter

Living with diabetes can be a challenge, especially when it comes to keeping your blood sugar levels regulated. Learn if you can check your blood sugar at home without a meter.

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10
min
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NutriSense Dietitians Recommend: Best Sunscreen for all Skin Types
NutriSense Dietitians Recommend: Best Sunscreen for all Skin Types

With summer right around the corner, it’s time to make sure you have the tools you need to protect yourself from sunburn and sun damage. But how do you choose the right one for adequate sun protection?

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8
min
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Japanese Water Therapy & Weight Loss: What’s the Deal? 
Japanese Water Therapy & Weight Loss: What’s the Deal? 

Learn how Japanese water therapy can help with weight loss, energy levels, and detoxification.