Diabetes at the Olympics: Kris Freeman Goes for Gold 🥇

Let the games begin

The 2018 Winter Olympic games are here! And for T1D Kris Freeman, that means time for Olympic-proportion diabadassery. This isn’t Freeman’s first Olympic game-time go-time. He’s been at it since 2002, his first Cross-Country Skiing Olympic debut in Salt Lake City, UT. That was just 2 years after he found out he had type 1 diabetes.

At age 19, Kris was diagnosed with T1D. He’d already been cross-country (XC) skiing for years; at the time of diagnosis, he was training with the US Ski Team. His doctors told him, without question, that competing in any Olympic event was impossible due to the grueling endurance requirements of cross-country skiing.

But Gary Hall Jr. did it, you’re probably thinking to yourself. Yep, Gary Hall did compete in the Olympics with type 1 diabetes. But Gary goes hard underwater for about a minute; Kris goes for two hours or more. At a time. As Sam Anderson so eloquently explained the sport of cross-country skiing, it’s “where the elegant majesty of winter sports goes to die an excruciatingly drawn-out death.”

None of this stopped Kris.

Fast Forward

16 years later, and Kris Freeman has competed in not one, but five Winter Olympics, including this year’s PyeongChang Winter Games. First, it was the Salt Lake Winter Olympics when he was 21 years old. Then came Torino. Next, Vancouver, then Sochi, and now PyeongChang. This guy has proved everyone, including his endos, wrong.

And the accolades just keep coming. Freeman is the first U.S. skier to compete in five Olympics. His awards and titles won are too many to count. He’s been touted as America’s best cross-country skier. All this while living with and managing his type 1 diabetes.

Olympian status with diabetes

After being told he never had a chance at the Olympics, Kris found a new doctor. He took it upon himself to learn anything and everything he could about type 1 diabetes. Freeman started out using Humalog and NPH injections, then switched to the Humalog-Lantus combo. But with such a rigorous practice and racing schedule, Kris needed to be able to edit basal rates throughout his day. So in 2008, Kris switched over to an OmniPod pump. Along with his Dexcom, Kris is able to finagle his dosing methods accordingly and keep close watch on his blood sugars in order to get him through the over-two-hours-worth of sustained exhaustion.

Fair Share of (pit)Falls

Freeman is up against heavy-hitting obstacles that his other teammates don’t have to think about. Freeman had to argue his own insulin usage, given the drug’s placement on the International Olympic Committee’s list of prohibited substances. When cut from the US Ski Team, Freeman quickly and frantically had to find alternative methods of getting health insurance. And, back in 2010 in Vancouver, a dosing miscalculation landed him with dangerously low blood sugar at the end of a would-be medaled race. But, just like every other challenge that’s come his way, Kris owned it. He downed some Gatorade, got his blood sugar back up to normal, and finished his race.

#GOALS

Kris Freeman didn’t let type 1 diabetes stop him upon diagnosis, and he has no plans to let it keep him from XC-ing moving forward. In fact, he says diabetes “has forced me to learn more about diet and physiology than I ever would have otherwise. The information is useful and can be applied to other aspects of my life.” We could not agree more with that mindset.

Keep up with Kris at the Olympics, but also his everyday training, diabetes hacks, struggles, and musings on his blog.

Go Kris, and Go Team USA! 🇺🇸

5 Ways to Keep Your Workout Regimen While Traveling!

“This year is going to be the year I figure it out! I’m going to get my exercise on point, eat better, [fill in more pump-up phrases here], etc!”

You sign up for a gym. ✅ You start to go. ✅ You get more conscientious about food choices. ✅ You start building momentum. 

BAM.

Then, two weeks in, work sends you away for a week. Or, you decide to take a quick, spontaneous 5-day cruise (please take me with you). Or, your family goes away for a weekend…. 

BOOM! Your efforts have been totally blindsided. You aren’t sure what to do on the road, away from home, away from your routine, habits, etc.

DUH-DUH-DUH. 🎶

This can go one of two ways:

  1. Succumb to the lack of routine, accept defeat, and revert to old habits
  2. Continue building momentum or, at the very least, keep him/herself in a state of maintenance until he/she returns!

If I had a dollar for every time someone chose option #1, I’d have a lot of dollar bills. 💸 #dolladollabillsyall 

But let’s not make that the case for us. Instead, choose number two! ✌ Let’s keep on keepin’ on. Without further ado, here are FIVE ways to survive traveling and keep your workout and diet game on point!

1. Prioritize, Prioritize, PRIORITIZE

Believe me, it is SO easy to let working out fall by the wayside on vacation or on the road.   You’re away from home. You may have had some action-packed days, whether in the office or on the beach. But if you weren’t physically active, you’re going to want to fit in some sort of workout at SOME point during the day.

Just like I said in the Barriers post, you can likely find 30 minutes to spare, even in a packed schedule.  Squeeze that time in for yourself. It is self-care.


2. Hotel gyms exist for a reason. So does Google.

This sounds like a no-brainer, yet people forget it constantly. Look up or call up the hotel to find out what equipment they have. More than likely, they have some cardio equipment (treadmills, ellipticals, etc) and some very basic weights, which should be ample for you to keep on your routine. Best part? It’s included with your stay! 

Not enough for what you need?  Maybe you prefer AirBnB? Here lies the magic of Google. You can search fitness centers in the area to use while you are away.  Some may give a free 3 day trial, some may charge a day or weekly rate, but there ARE options. You can even search for at-home workouts online! 🙉

💡Pro-Tip: if you belong to a chain gym in your hometown, you (typically) can use any location of that gym nationally. For example, if you belong to LA Fitness in Tampa, you may be able to go to one in Charlotte. 

3. Take a Hike! 🏔

The weather outside may be frightful, but if you’re visiting somewhere warm or there’s a heat wave, take full advantage.  Go for a run, interval train with sprints, or perform some body weight exercises. Just get outside! It’s new terrain with new scenery. There is so much to explore. 


4. The Excuse Buster AKA Hotel Room Workouts

I can picture it now:

You tell me you’re marooned in a hotel without a fitness center.  No car.  Ubers are too expensive. Maybe the gyms around you are closed and you’re in the middle of Nowheresville, USA.

What do you do? A hotel room workout of course!

How do you do one? Simple.

💪Warm-up and get your blood flowing. Jumping jacks, lunges, running in place, and others can get your body primed and ready.

💪Pick 4 exercises that involve your bodyweight (intermediate/advanced readers can also utilize a resistance band packed in luggage)

💪Perform them sequentially with minimal rest between

💪Take 1-2 minutes off between sets

💪Repeat for 15-20 minutes (set a timer)

Exercise examples can include squats, pushups, rows (with suitcase), lunges, burpees, planks, reverse crunches (and most abs movements), and much, much more. Possibilities? Endless. 


5. Consider modifying your workout schedule

This is NOT a free pass to skip your workouts. If this is a short vacation or trip, consider modifying your typical workout schedule to be more conducive to the traveling.

For example, if you are working out on four days during the week and you have a weeklong business trip, consider taking your three rest days as a part of the trip. This way, you workout two days during the week and can catch up on the other two once you return to normal life.

💡Pro tip: since cardio equipment is more easily accessible, consider saving cardio workouts for the road and resistance training when you are home.

 

Next time you are on the road, you have the keys (insert key emoji here) for success to staying in top shape!

Blood Glucose Meter Accuracy 😱

Every blood glucose meter claims that it’s accurate. But what does accurate really mean in terms of blood glucose (BG)?

Pop Quiz

A. Does accurate mean that your blood glucose meter will show you the true BG?
B. Does accurate mean that your blood glucose meter will show the same BG each time if you test multiple times from the same finger stick?
C. Does accurate mean that your blood glucose meter will show the same BG as a different blood glucose meter if you test from the same finger stick?
D. Is it none of the above?

Yep! D: None of the above 😉

What?!

Meter Accuracy Reality 

No at-home blood glucose meter will show a true BG — only a lab test can do that. (And actually, to be very technically correct, there is theoretically a true BG value, but it’s impossible to measure — that’s where statistics come in!) We can only estimate what the true BG value is by taking a sample.

In order to be considered “accurate” and thus approved for use in at-home testing scenarios, the FDA requires that blood glucose meters provide:

● 99% of blood glucose measurements within 20% of lab results

● 95% of blood glucose measurements within 15% of lab results

This literally translates to: if your true BG value (measured in a lab test) was 100 mg/dL, your blood glucose meter could show as low as 80 mg/dL or as high as 120 mg/dL, and the FDA would consider either number accurate because both 80 mg/dL and 120 mg/dL are results that fall within that 20% range of lab results.


This is called variance (or the amount of measurement error that the FDA allows in order to consider the reading “accurate”) and the variance gets larger as your true BG gets larger.

For example, if your true BG value (again, measured in a lab) was 400 mg/dL, your blood glucose meter could show as low as 320 mg/dL or as high as 480 mg/dL. Even with that 160-point spread, the FDA would still consider either number (and all numbers in between) “accurate” because the number is within 20% of lab results.

Sampling: The Food Dye Test 

You might get different BG readings even from the same drop of blood because of a concept called sampling.

Imagine that you have a glass of water and you drop some blue food coloring into the glass. In this example, the glass of water is your blood; the food coloring is the sugar in your blood. Different samples from that same glass might look more blue or less blue, depending on the way the food coloring is mixed with the water.

This is what happens when you measure your blood glucose. The sugar mixes into the blood. You might test a blood drop with your meter that has more glucose. You might test a blood drop that contains less glucose. Both will be reflected in your two different BG checks, and both will be accurate.

Sampling: Blood Flow

Here’s another way to think about it. Just like the H20 and food-coloring combo are swirling around, churning different shades of blue, your bloodstream is constantly moving, churning different ‘shades’ of blood glucose. As your blood flows, so do all the glucose molecules inside of it. Depending on which blood glucose sample you take, you’ll end up with a different sample with a different concentration of glucose.

What About Comparing Meters? 

We’ve written about variation across blood glucose meters before, and it’s definitely hard not to compare between two blood glucose meters and decide that the meter that gives you the “better” reading (the reading you want to see) is the more accurate one. But actually, each blood glucose meter uses different technology to produce a blood glucose reading, so you can’t really compare meters. You can only compare a blood glucose reading to the true value, which you’ll never know!

Every meter uses its proprietary technology to measure blood sugar and, therefore, has a specific measuring bias. It’s those biases that get us into trouble when we compare blood glucose across different meters.

So what’s a PWD to do?

✔︎ Lab standard check

Check your blood sugar when you’re getting blood drawn venously. You can figure out the particular bias of your meter by comparing it to the most accurate blood sugar reading: a venous plasma reading measured in a laboratory setting. This lab result is not to be confused with the blood sugar test done on another standard at-home blood glucose testing device; that’s the same type of testing as your meter! Rather, use the same blood that’s being used for your lab tests to simultaneously check blood sugar. Then, compare results.

✔︎ DTS seal of approval

Additionally, make sure that you’re relying on a blood glucose meter from a manufacturer that makes meters that have earned the Diabetes Technology Society (DTS)’s stamp of approval. The DTS recently released a study that evaluated the accuracy of almost every commercially available blood glucose meter. Only 6 meters got the DTS stamp of approval. The same technology in the Agamatrix meter that earned a stamp of approval from DTS is in your One Drop | Chrome (manufactured by Agamatrix). 🙂 So you should feel confident using your One Drop | Chrome to live life with diabetes like a #diabadass.

The Bernstein Diet

This post is part of our low-carb diet series and is being published as a service to our users. We do not endorse any particular diet plan. You and your healthcare team should work together to find the meal plan that works best for you.

 

Who is Dr. Bernstein?

Richard K. Bernstein MD was born in 1934. He was diagnosed with type 1 diabetes in 1946. Insulin was available at this time, but this was still the stone ages of diabetes history. ⚔️ Think: no meters, only urine samples to determine blood in glucose and using stones (pebbles, rocks) to sharpen one’s needles. But by 1969, he got his hand’s on the first blood sugar meter. And everything changed.

Being the engineer he is, Dr. Bernstein was determined to solve his own diabetes dilemma: high blood sugars. He checked his BGs 5-8x daily (unheard of at the time), an extremely early adaptation of self-monitoring. He quickly saw a common denominator: carbs. And so, Bernstein began his self-proclaimed, self-monitored low-carb lifestyle.

The Bernstein Diet

Fast-forward, and Dr. Bernstein is still holding strong, well and good at age 83. He became his very own endo, still runs his private practice, and has published six books on all his diabetes findings. While many are quite opposed to Dr. Bernstein’s restrictive diet, others swear by it. So what’s it all about?

The Bernstein Diet (or lifestyle) isn’t about weight-loss (although, most people do experience significant weight loss on his plan). Rather, it aims to maintain stable blood sugar levels at all times. Bernstein caps one’s total daily carbs at 30 grams, broken down into 6g of carbs at breakfast, 12g at lunch, and 12g at dinner. This is not your typical LCHF diet. Rather, Bernstein takes the LCHP approach: low-carb, high protein. Fats consumed on the Bernstein diet will come via protein intake. Additionally, this way of eating eliminates all types of high glycemic index food items, including some vegetables. It’s kind of like the 1st phase of the Atkins diet, forever. Or, the ketogenic diet without the high-glycemic vegetables and more proteins than fat.

There are recipes to try (like the ones pictured below), and lots of eat this, not that lists readily available on Dr. Bernstein’s website, as well as a much more detailed synopsis of the science behind the diet.

Foods to Avoid

Here is a concise list of foods to avoid listed in Dr. Bernstein’s book, The Diabetes Solution. It’s pretty easy to remember, once you start using it.

Sweets and Sweeteners
• Powdered sweeteners (other than stevia)
• Candies, especially so-called sugar-free types
• Honey and fructose
• Most “diet” and “sugar-free” foods (except sugar-free Jell-O gelatin when the label doesn’t mention maltodextrin, and diet sodas that do not contain fruit juices or list other carbohydrate on the label)
• Desserts (except Jell-O gelatin without maltodextrin—no more than ½ cup per serving) and pastries: cakes, cookies, pies, tarts, et cetera
• Foods containing, as a significant ingredient, products whose names end in -ol or -ose (dextrose, glucose, lactose, mannitol, mannose, sorbitol, sucrose, xylitol, xylose, et cetera), except cellulose; also, corn syrup, molasses, maltodextrin, et cetera

Sweet or Starchy Vegetables
• Beans: chili beans, chickpeas, lima beans, lentils, sweet peas, et cetera (string beans, snow peas, and bell and chili peppers, which are mostly cellulose, are okay, as are limited amounts of many soybean products)
• Beets
• Carrots
• Corn
• Onions, except in small amounts
• Packaged creamed spinach containing flour
• Parsnips
• Potatoes
• Cooked tomatoes, tomato paste, tomato sauce, and raw tomatoes except in small amounts
• Winter squash

Fruit and Juices
• All fruits (except avocados)
• All juices (including tomato and vegetable juices— except for some people, in a Bloody Mary)

Certain Dairy Products
• Milk
• Sweetened and low-fat yogurts
• Cottage cheese (except in very small amounts)
• Powdered milk substitutes and coffee lighteners
• Canned milk concentrate

Grains and Grain Products
• Wheat, rye, barley, corn, and lesser-known, “alternative” grains, such as kasha, quinoa, and sorghum
• White, brown, wild rice, or rice cakes
• Pasta
• Breakfast cereal
• Pancakes and waffles
• Bread, crackers, and other flour products

Prepared Foods
• Most commercially prepared soups
• Most packaged “health foods”
• Snack foods (virtually anything that comes wrapped in cellophane, including nuts)
• Balsamic vinegar (compared to wine vinegar, white vinegar, or cider vinegar, balsamic contains considerable sugar)

True Life: Living on the Bernstein Diet

It’s a niche group (given the diet’s extreme nature), but people love it. Dr. Bernstein is a phenomenal example of the diet’s potential, as he has successfully reversed complications of diabetes and is doing very well at 83 years old. Back in 1946, when Dr. Bernstein was diagnosed, the life expectancy for people with diabetes was less than 40 years.

We talked to One Dropper and avid Dr. Bernstein follower Abgr Xenda about how the diet plays a key role in his diabetes management. Diagnosed in 2011 with T1D, Abgr dealt with some extreme diabetes-related hospital visits. But after adopting Dr. Bernstein’s way of life, Abgr is not only a successful businessman, he is also an avid triathlete with consistently perfect blood sugars. Here’s what Abgr has to say about adapting Dr. Bernstein’s lifestyle:

“I found this WOE (way of eating) after my fourth hospital admission. It was the opposite of every doctor’s orders. I read it carefully, understood the science behind it, and it made sense to me immediately. So I applied it the very next day. And starting that next day after getting home from the hospital, this new WOE changed me into a different person entirely. I watched as my complications were reversed. Not only that, it activated the triathlon beast inside me. I was even able to run the ultra-marathon 240 KM in April 2017. I really recommend this WOE to all people, diabetic and non.”

Metformin: The Key to Longer Life?

Ancient Remedy

Metformin is no new kid on the block. The so-called “wonder drug” has been healing people since the middle ages by way of French lilac (plant name: Galega officinalis), the active ingredient in today’s metformin. The flower treated what we now know to be symptoms of diabetes. In 1922, the specific compound we now use today was first discovered. By 1950, French scientist Jean Sterne recognized the pill’s blood sugar-lowering abilities and began administering it to patients. He’s the guy that coined the term you might be more familiar with, Glucophage. AKA “glucose eater.” [insert diabetes Pacman 👾]

Modern Metformin

Today, metformin is the front-line medication for prediabetes and type 2 diabetes treatment. Study after study (after multiple other studies) has shown how the drug, coupled with lifestyle changes (like food choices, exercise, stress-levels) can delay or prevent diabetes altogether. It’s also the go-to treatment for polycystic ovary syndrome (PCOS). Additionally, more and more talk continues to arise surrounding its benefits in type 1 diabetes. Metformin has resulted in decreased insulin dosing and decreased A1c in people with type 1 diabetes. (I’ll be the first to admit: as a T1D, I love my metformin.)

And as if that’s not enough, countless other forms of research point to metformin’s beneficial qualities to cognitive function, as well as its anti-cancer, anti-cardiovascular disease, and anti-aging properties. It’s that last property, anti-aging, that has scientists truly wondering, and studying, if metformin is the miracle drug. The world’s first anti-aging pill.

Fountain of Youth?

It could be. And right now, scientists are studying exactly that in clinical trial TAME. While there’s no true biological marker for ‘aging,’ per se, scientists are, instead, measuring whether or not the pill can delay the onset of chronic diseases. So far, all signs point to yes. The pill directly targets the fundamental processes of aging (aging being the preeminent risk-factor). Metformin-takers are living longer, seeing fewer cardiovascular episodes, and are less likely to suffer from cancer. Of those that do have cancer, they’re living longer with cancer than those who do not take metformin.

It’s important to note that scientists aren’t looking for ways to live forever in the midst of all this research. Rather, they’re trying to stave off all the bad parts of aging. They’re trying to lengthen our healthspan, not our lifespan, so that we spend less life living sick. Brilliant concept. 🙌

To Be Continued

No scientific results are out yet. Those should be coming in the next few years from that TAME study. Regardless, many people are already hopping on the M train. In a recent New Yorker article, biochemist and Silicon Valley startup co-founder Ned David said metformin is part of his daily routine. David, who is forty-nine, literally studies aging for a career. He looks almost 20 years younger than he actually is, and shows no signs of aging. David, along with a growing number of Sillicon Valley execs, attributes his aging (or lack thereof) success to the anti-aging pill. 💊

The Real Reason for Better Sleep

Sleepless nights

Tossing and turning in bed; pulling an all-nighter to crank out a thesis; staying up to comfort a newborn. We’ve all been there. Usually, most of us can snap out of our insomnia and gladly jump into a great night’s slumber the following day. We all know sleep is important. And we all want it. But why is getting a good, full and true night’s sleep so important to those of us with diabetes?

Viscious cycle

If blood glucose levels are already running high (maybe you’ve already been diagnosed with diabetes, or maybe prediabetes is on the horizon), you’re going to be emptying those higher levels of glucose by going to the bathroom. During the day, this is a nuisance. At night, that means waking up multiple times to go to the bathroom, and ultimately not getting our 7-hours-worth.

Queue the sleep deprivation feels the following day. If you’ve just spent a night waking up every hour to rid yourself of those sugars, you’re averaging a less-than stellar night of sleep. Or, maybe you’re BGs were fine, but you had to keep yourself up to finish that case. Whatever the situation may be, if you’ve gotten less than 7 hours of real, good REM rest, chances are you’re going to see it the next day in your blood sugars.

Diabetes and sleep

Lack of sufficient nighttime rest messes with our entire endocrine system, PWD and non included. After one all-nighter (or any kind of sleep deprivation in general), your body secretes much higher than normal levels of ghrelin, the hunger hormone. Likewise, levels of leptin (the hunger-regulator hormone) decrease. Cortisol levels (the stress hormone) are also piqued, and Are you seeing the trend here? All roads lead to: increased, albeit fake, hunger, calorie consumption, and possibly obesity risk. 😱

Insulin sensitivity and sleep

Perhaps most important for our diabetes purposes, though, is the increase of insulin resistance. Study after study concludes that lack of sleep directly correlates to increased insulin resistance. OK, but what does that mean, exactly? Sleep deprivation literally translates to the body’s need for more insulin; without that additional insulin intake, blood sugars spike. It all has to do with groggy fat cells. When fat cells don’t get their rest, they let you know it by upping their insulin resistance. Meaning, higher BGs for you, and more insulin needed for your body.

Clearly, there’s a direct correlation here. But what to do about those sleepless nights that are affecting your BGs? Unlike other, more difficult problems we face, sleep habits are fairly easy to fix. Check out our guide, and get back on track with your new sleeping regimen! 🛌

RECIPE: Low-Carb Chili for Your Winter Chill ❄️

What could possibly make a cold, rainy January day better? A warm bowl of chili, of course! And, if you’re currently experiencing a vitamin-D deficiency (thank you, winter) like we are, then a bowl of homemade chili will do you some good. Some great, actually!

But you’re trying to be low-carb (New Year’s resolution still going strong 💪), and don’t want to rock the boat with unnecessary carb-overload. We feel you. That’s why we’re sharing this delicious and super low-carb chili recipe with you. It’s filling, nutritious, and utterly delicious. Take down a bowl, or two, or three, and you still won’t see a BG spike.

Prep

You will need:

Directions

1 – Chop up the pepper & onion

2 – Saute both in butter until the onion is a bit translucent (this ensures a bit of crunch!)

3 – Add ground beef; cook through. Use a spoon to break up the into smaller pieces

Pro Tip ⭐️ Do not drain the grease!

4 – Add beef & veggies to cooking pot or crockpot

5 – Add tomatoes, spices, and water

6 – Stir well until mixed

7 – Simmer on low for 1-2 hours

8 – Stir occasionally

 

Top it off with avocado slices 🥑 cheese 🧀 and sour cream for the full effect. Add as you see fit! (We’re big extra cheese fans 😍) And voila! You’ll have a low-key, low-carb batch of chili to warm you right you up. Such a simple recipe is often overlooked, but it definitely shouldn’t be. Chili is so easy and cheap to make. And, according to how big the batch, you can save lots for later. Enjoy!

 

 

The Keto Diet

This post is part of our low-carb diet series and is being published as a service to our users. We do not endorse any particular diet plan. You and your healthcare team should work together to find what meal plan works best for you.

 

Fill up on Fat

Lose fat by eating copious amounts of… fat? Makes no sense, right? But that’s exactly what the ketogenic (shortened to keto) diet proposes. Along with all the other low-carb diets we’ve been highlighting, the keto diet promotes a very low-carb lifestyle. But this low-carb, high-fat (LCHF) regimen takes things a few steps further: it encourages a very high-fat diet. Although there are no concrete rules to following keto, a typical diet would consist of a daily intake of 70% fat, 25% protein, and 5% (or less) carbohydrates, give or take according to the plan being followed.

Lowdown

Keto’s been a thing for a while now — since the 1920s, to be exact. It has lots of ties to epilepsy treatment, and more recently has gained lots of traction among people with diabetes. Why? The benefits of keto mimic those of fasting. Odd, since there’s no fasting involved. Far from it, in fact!

When you’re loading up on bacon and butter, how does that equate to fasting, you might be asking yourself. On the ketogenic diet, fat is fuel. 🚀 The body runs entirely on its fat resources, meaning the need for insulin decreases dramatically and fat burning levels are on fire! This dynamic duo puts your body into the magical state of ketosis (not to be confused with DKA): an energy state created by the body in which fats are broken down to produce energy.

What’s the catch?

Keto, along with the other diets on our low-carb list, cuts carbs. The main difference, though, is that protein intake on this extreme LCHF diet is much lower than other low-carb diets. Cutting back on protein is an obvious challenge. And it definitely makes keto one of the more restrictive low-carb diets out there, if not the most. But as ketogenic enthusiasts will tell you, high levels of protein can turn into glucose, and catapult you out of your ketosis (you want to be in ketosis). While this lower-er protein intake does make the diet more restrictive, there are awesome alternatives out there, like this super cheesy, totally keto pepperoni pizza recipe.

Recap

Boost insulin sensitivity, burn fat, and keep blood sugar naturally stable. 🏆 Although the ketogenic diet is very restrictive, its followers rave about drastic weight loss and A1c results. Get more info on going keto from your One Drop | Expert! Then, talk to your doctor to see if keto could help you reach your diabetes management goals.

7 Simple Workouts You Can Do At Home

There are plenty of good excuses for not exercising. One that we hear over and over again (and have even used ourselves!)? Not having access to a gym. We’ve been there! It’s tough. A gym has it all: the equipment, the TVs, the instructors. But those gym memberships can be expensive! We’re talking a-month-worth-of-groceries expensive. In which case, we will always opt for the groceries.

So what to do when you don’t have that 24/7 access to fancy workout equipment? Easy! Turn your apartment or home into your very own gym 🙂 Below, check out 7 easy and effective workouts you can do anywhere!

1. The Push-Up

There’s a reason it’s a classic. It may be basic, but it is a baller workout. Push-ups target the chest, shoulders, and core including the triceps, biceps, and pectorals. The best part? You can do them anywhere! On the sidewalk, on the grass, in your kitchen — wherever you can find a flat surface that matches your height, there’s room for a push-up circuit.

2. The Ice Skater

People may confuse you for an Olympic speed skater with this one 😉 Your beginning stance should be elbows bent, with your feet shoulder-width apart. Begin by hopping onto your right foot with a slight bend in your knees. In the same motion, bring your left leg behind your right leg. Then, hop back to your left foot, bringing your right leg behind your left. Keep gliding on your skates, going side to side, for 30 seconds as fast as you can. ⛸ #speedskater

3. The Wall Sit

One of the most easy-to-do-anywhere exercises, but don’t let that title fool you. This one will burn! 🔥 All you need is a wall. Begin with your feet shoulder-width apart, with your back against the wall. Slowly slide down the wall until your legs are bent at a right angle. Make sure your knees are directly above the ankles. Hold this chair position for 30 seconds to start, and gradually up the ante!

4. The Jog in Place

Another one you can do absolutely whenever, wherever. In fact, you don’t even need a wall for this one! Throw on your favorite show and plant yourself right in front of the TV. Then, simply jog in place for 30 seconds! As you become a seasoned professional, get those knees higher and your pace faster.

5. The Bicycle

For those months that Soulcycle is just too expensive. Lie on your back, hands behind your ears and shoulder blades off the ground. With your legs in the air and knees pulled toward chest, straighten legs to a 45-degree angle; bring one knee to your chest, and let the other extend all the way out. Rotate your legs, pulling one leg up to the chest, and extending the other. To really feel the burn, bring your opposite elbow to the opposite knee, shifting opposite elbow to opposite knee. Pedal to the medal! 🏆

6. The Jumping Jack

Perhaps one of the first workouts you ever learned, the Jumping Jack is tried and true when it comes to the at-home, do-anywhere workout. Need a refresher? Turn your body into a giant X by planting your feet out wide and stretching your arms out above your head. Then, in one motion, jump your feet together and lower your arms down to your thighs. You’ve just done a Jumping Jack! Repeat this entire sequence going fast and furious. You’ll be a jumpin’ jack flash in no time.

7. The Forward Lunge

Take the plunge! Standing tall and straight with hands around your waist, take a large step forward with your right leg. Put your weight into your front, right heel. Lower your upper body down, so that your torso goes directly in between your front and back heel. Keep weight in your front heel and press backward to come back up. Repeat as needed on one side, or, rotate from side to side with each new lunge.

Take these 7 workouts with you wherever you are! The more repetitions you do, and the faster your speed, the more intense your workout. So rev up your intensity, or go for a simple, low-key (no-sweat) workout – you decide!

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