automatondan
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Hi everyone. Just started The Rhino's "Vertical Diet" and have been looking into some of the claims he makes regarding this "diet."
One of the claims Stan makes is that taking 10 min. brisk walks after meals, 3x per day, is better than 30 min. once daily, at improving insulin resistance, blood pressure, reduce gas/improve digestion, and reducing DOMS. I am still looking into these claims, along with many other interesting things he is suggesting (and I will post more as I learn more), but I thought Id post a study supporting the improved insulin resistance.
Below, I will post a copy & paste of the abstract, but then also post a link to the full article:
Advice to walk after meals is more effective for lowering postprandial glycaemia in type 2 diabetes mellitus than advice that does not specify timing: a randomised crossover study Andrew N. Reynolds 1,2 & Jim I. Mann 1,2,3 & Sheila Williams 4 & Bernard J. Venn1 Received: 14 June 2016 /Accepted: 5 August 2016 /Published online: 17 October 2016# Springer-Verlag Berlin Heidelberg 2016.
Abstract Aims/hypothesis:
Regular physical activity is a cornerstone of diabetes management. We conducted a study to evaluate whether specifying the timing of walking in relation to meals enhances the benefits conferred by current physical activity guidelines. Methods A total of 41 adults with type 2 diabetes mellitus (mean ± SD age 60 ± 9.9 years; mean diabetes duration 10 years) participated in this randomised, crossover study. Randomisation was by a computer-generated protocol. For periods of 2 weeks, advice to walk 30 min each day was compared with advice to walk for 10 min after each main meal. Both sets of advice met current physical activity guidelines for people with type 2 diabetes mellitus. Physical activity was measured by accelerometry over the full intervention, and glycaemia was measured using continuous glucose monitoring in 5 min intervals over 7 days. The primary outcome of postprandial glycaemia was assessed during the 3 h after a meal by the incremental area under the blood glucose curve (iAUC).Results The iAUC was significantly lower when participants walked after meals compared with on a single daily occasion(ratio of geometric means 0.88, 95% CI 0.78, 0.99). The improvement was particularly striking after the evening meal(0.78, 95% CI 0.67, 0.91) when the most carbohydrate was consumed and sedentary behaviours were highest. One participant died during the 30 day washout period between interventions, but participation in this study was not judged to contribute to this unfortunate event.Conclusions/interpretation The benefits relating to physical activity following meals suggest that current guidelines should be amended to specify post-meal activity, particularly when meals contain a substantial amount of carbohydrate.
Trial registration: ACTRN12613000832774 Funding: This study was supported by grants from the University of Otago and the New Zealand Artificial LimbService. Glycated albumin reagents were provided by AsahiKasei.Keywords Hyperglycaemia . Intervention study . Type 2diabetes mellitus.
Link:
https://link.springer.com/content/pdf/10.1007/s00125-016-4085-2.pdf
=====================================================
Let me know what you guys think!
One of the claims Stan makes is that taking 10 min. brisk walks after meals, 3x per day, is better than 30 min. once daily, at improving insulin resistance, blood pressure, reduce gas/improve digestion, and reducing DOMS. I am still looking into these claims, along with many other interesting things he is suggesting (and I will post more as I learn more), but I thought Id post a study supporting the improved insulin resistance.
Below, I will post a copy & paste of the abstract, but then also post a link to the full article:
Advice to walk after meals is more effective for lowering postprandial glycaemia in type 2 diabetes mellitus than advice that does not specify timing: a randomised crossover study Andrew N. Reynolds 1,2 & Jim I. Mann 1,2,3 & Sheila Williams 4 & Bernard J. Venn1 Received: 14 June 2016 /Accepted: 5 August 2016 /Published online: 17 October 2016# Springer-Verlag Berlin Heidelberg 2016.
Abstract Aims/hypothesis:
Regular physical activity is a cornerstone of diabetes management. We conducted a study to evaluate whether specifying the timing of walking in relation to meals enhances the benefits conferred by current physical activity guidelines. Methods A total of 41 adults with type 2 diabetes mellitus (mean ± SD age 60 ± 9.9 years; mean diabetes duration 10 years) participated in this randomised, crossover study. Randomisation was by a computer-generated protocol. For periods of 2 weeks, advice to walk 30 min each day was compared with advice to walk for 10 min after each main meal. Both sets of advice met current physical activity guidelines for people with type 2 diabetes mellitus. Physical activity was measured by accelerometry over the full intervention, and glycaemia was measured using continuous glucose monitoring in 5 min intervals over 7 days. The primary outcome of postprandial glycaemia was assessed during the 3 h after a meal by the incremental area under the blood glucose curve (iAUC).Results The iAUC was significantly lower when participants walked after meals compared with on a single daily occasion(ratio of geometric means 0.88, 95% CI 0.78, 0.99). The improvement was particularly striking after the evening meal(0.78, 95% CI 0.67, 0.91) when the most carbohydrate was consumed and sedentary behaviours were highest. One participant died during the 30 day washout period between interventions, but participation in this study was not judged to contribute to this unfortunate event.Conclusions/interpretation The benefits relating to physical activity following meals suggest that current guidelines should be amended to specify post-meal activity, particularly when meals contain a substantial amount of carbohydrate.
Trial registration: ACTRN12613000832774 Funding: This study was supported by grants from the University of Otago and the New Zealand Artificial LimbService. Glycated albumin reagents were provided by AsahiKasei.Keywords Hyperglycaemia . Intervention study . Type 2diabetes mellitus.
Link:
https://link.springer.com/content/pdf/10.1007/s00125-016-4085-2.pdf
=====================================================
Let me know what you guys think!
Last edited: