Why Lifting Isn’t Just for Dudes in Tank Tops
Why Lifting Isn’t Just for Dudes in Tank Tops Think strength training isn’t for you? Think again. This episode unpacks why muscle is your metabolic secret weapon. Today, We’re Covering: How lifting affects insulin sensitivity and BG...
The episode, word for word
You know how cardio sometimes sends your blood sugar on a roller coaster? Imagine lifting weights, and instead of a dive, you steady out. That's the secret power of strength training with Type 1.
Hey, I'm Neil, and this is Your Best T1D Year. Today, let's break the myth that lifting is just for macho vibes. For people with T1D, it's a real tool for smoother blood sugars and lasting confidence.
Let's get science-y for a sec. Resistance workouts (lifting, bodyweight, bands) cause much smaller drops in blood sugar during the session compared to cardio, and they lead to more stable levels afterwards, according to a study from the University of Ottawa.
Basically, during lifting your muscles primarily use intramuscular glycogen, not blood sugar, so you avoid that free-fall.
And here's more good news: consistently lifting has shown real-world results, like a drop in A1C by nearly 0.5%, improved insulin sensitivity, and healthier lipid profiles.
Not only does strength training help smooth BG swings, it:
Boosts insulin sensitivity for up to 72 hours afterward
Improves muscle mass, meaning you process glucose more efficiently
Supports bone density, strength, balance, and mood
It's like giving your metabolism a superhero cape.
Christel Oerum is a certified personal trainer, competitive bodybuilder, and founder of DiabetesStrong.com, and she's been lifting with type 1 for over 20 years.
Her take? Strength training isn't just about aesthetics, it's about blood sugar strategy. Christel has shared how lifting actually gives her more predictability with her insulin needs than cardio. Why? Because strength workouts don't usually spike adrenaline the same way high-intensity cardio does.
One of her go-to protocols:
Pre-lift BG between 100, 140 mg/dL, small snack if needed, and a minor basal adjustment when doing full-body lifts.
She recommends logging everything, reps, BG, food, until you find your rhythm.
As she says: "You don't need to spend an hour in the gym. Fifteen minutes with intention is a win."
And if the weight section feels intimidating? Start at home. Dumbbells. Resistance bands. Bodyweight. Just start somewhere and build.
You don't need a gym. Today's mission:
Choose a 2-minute bodyweight exercise, like wall squats, push-ups, or single-leg stands
Do 3 sets with 30, 60 sec rest
Track your BG before and 2 hours after
Note how your blood sugar behaves
Even a small strength habit starts changing how your body uses insulin.
Next week, special guest Rob Howe, elite T1D athlete, on July 28 dive into how he tackles insulin and BG in high-intensity basketball and strength play.
Quick shoutout to our sponsor, Blue Circle Health
Lifting weights can change your blood sugars... And so can finally having a care team that gets type 1.
Blue Circle Health gives you free access to endocrinologists, dietitians, and peer support, 100% focused on T1D.
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Strength isn't just for the gym bros, it's a stability tool for your diabetes and your life. Tracks better BG... builds real-body confidence.
Nobody remembers easy. You're pretty freaking powerful.
See you on Friday.
70 - July 25
This is the script as read on the mic, lightly tidied for reading. Education, not medical advice. Talk to your care team before you change anything about your insulin.