⭑ Knowing you are prediabetes gives you a chance to beat it ✔ Here's how
⭑ Olive oil is great for our metabolism ✔ Extra virgin olive oil is better
⭑ Weighing in on Wednesdays boosts your mental health and motivation ✔
⭑ Ditch the usual sit-up for this superior version ✔ I use this one always

All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦

Hello,

Oils ain't oils.

Shell ran an "oils ain't oils" ad campaign for years. I'm not sure if their claims were backed by research, but in the case of olive oil, the research is clear - extra virgin delivers extra benefits. See item #2 below.

The majority of pre-diabetics are unaware of their predicament, sadly. If you know that you are prediabetic, then you are lucky because you have a chance to turn it around. It's super important that you do that —see item #1.

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01 How to Reverse Pre-Diabetes and Why You Must

This article by WebMD caught my attention because I was diagnosed as pre-diabetic for 3 years before I crossed the line and became officially a Type 2 diabetic. Don't let the same happen to you because there is no cure for diabetes, and it takes substantial lifestyle modifications to manage it and to minimise the metabolic damage.

Although I took notice of the warnings and continually fine-tuned my diet, these proved to be insufficient. It was only after I was declared diabetic that I stepped up my effort, especially in exercising more.

⇒ Surprisingly, losing just 7% of your body weight can significantly reduce the risk of developing type 2 diabetes, e.g. 6.5 kg if you weigh 90 kg (12 pounds if 180 lb).

What this means for you: If you are overweight, over 45 and don't exercise, then you are at risk of joining the 88 million adults in the US who have prediabetes (according to the Centers for Disease Control and Prevention).

You likely won't notice any symptoms; most pre-diabetics are unaware of their condition. If you are at risk or want to avoid diabetes, the article recommends two immediate and manageable lifestyle changes:

1. Monitor Your Weight
   • Track Your Progress: Record your weight, eating habits, and physical activities - see item #3 below. This can help you identify patterns and make necessary adjustments.
   • Set Realistic Goals: Aim to lose a modest amount of weight (around 7%) through small, sustainable changes rather than drastic measures.
2. Prioritise Sleep
   • Aim for Consistency: Strive for 7 to 9 hours of quality sleep each night. Establish a calming bedtime routine, limit caffeine and alcohol consumption late in the day, and aim to go to sleep and to get up at the same time every day (even if you go back to bed on weekends).

⇒ The next level is to add regular exercise, starting small if you are not exercising now. Start walking, swimming, playing tennis - whatever fits your lifestyle and you can do consistently.

It is important you do everything possible to avoid diabetes, as its consequences are severe. Many lifestyle choices that you have as a non-diabetic disappear once you have diabetes, so it is best to make changes while you still have the freedom of choice.

Related: ​​​​​​Measuring Your Waist Will Tell You If You Are On Your Way To Diabetes​​

Related: ​​​​​​How To Sleep Better And Recover Like Elite Soccer Players​​

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02 The Surprising Health Benefits of Extra Virgin Olive Oil

Research consistently finds that a daily "dose" of olive oil is associated with longevity and also with brain health.

What is not so commonly reported is that extra-virgin olive oil significantly outperforms regular olive oil in reducing the risk of dementia-related death and cardiovascular diseases and offers enhanced protective benefits for our brain and heart health.

In general, the polyphenolic compounds in olive oil, such as oleuropein and hydroxytyrosol, have antioxidant and anti-inflammatory properties that improve our longevity.

For instance, a Harvard study found that individuals consuming more than 7 grams of olive oil per day had a 28% lower risk of dementia-related death compared to those who rarely consumed olive oil. Olive oil consumption is also linked to a reduced risk of cardiovascular diseases and overall mortality.

⇒ Research proves that extra-virgin olive oil (EVOO) performs better than normal olive oil in all cases.

Why? This is what the research reveals:

1. EVOO contains a higher concentration of polyphenolic compounds compared to regular olive oil.
2. EVOO has a unique impact on gut microbiota compared to refined olive oil.
3. The compounds in EVOO, especially oleocanthal, exhibit strong anti-inflammatory properties similar to ibuprofen, which are not present in significant quantities in regular olive oil.

What this means for you: Including extra virgin olive oil in your daily diet, particularly cold-pressed EVOO, can significantly enhance your health by providing powerful antioxidants, reducing inflammation, and improving cardiovascular health.

That's fantastic news because EVOO is relatively cheap, available everywhere, and medically, you only need a little each day.

Sprinkle it, add it to shakes, add it to your breakfast cereal, etc. I keep a bottle handy and add it to many things as I progress through a normal day.

⇒ According to the research, aim for a total daily intake of at least 7 grams (about half a tablespoon) to maximise health benefits. This dose has about 60 calories. More is fine as long as you can burn off the excess calories from higher intakes.

Related: Eating Nuts Helps Manage Your Weight - Research Proves It​​​​​​​​

@Medium - Follow me on Medium ↗, covering ⭑food, ⭑brain, ⭑body, ⭑life

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03 Boosting The Case for Weighing In On Wednesdays

Sometimes, a "simple" suggestion, e.g. weigh yourself regularly, can be surprisingly frustrating to implement. When, how often, why does it vary, etc., etc.

Here's a frustration-free method to maintain a reliable record of your weight.

Let's call it your mid-week checkpoint. Imagine it’s Wednesday morning. You wake up, sip your coffee, and prepare to step on the scale. This midweek moment offers a unique opportunity to assess your progress.

Unlike Mondays, when weekend indulgences might still linger, Wednesdays allow you to see your weight with a clearer perspective. You’ve had a few days to return to your routine, making this day an ideal benchmark for evaluating your habits.

⇒ Consistency is essential when it comes to tracking your weight. By choosing the same time each Wednesday you create a reliable baseline for comparisons. This simple act helps eliminate the confusion caused by daily fluctuations, giving you a more accurate view of your progress over time.

What this means for you: Having a routine, consistent weigh-in does more for you than just track your weight. For example:

1. Weighing in on Wednesdays can provide motivation. Knowing that you will be stepping on the scale can encourage you to make healthier choices earlier in the week. Whether it's choosing a nutritious lunch or going for a brisk walk, being aware of weigh-in day can help you align your actions with your health goals.
2. Research consistently shows that regular weight monitoring is linked to better health outcomes. By committing to a weekly weigh-in, you empower yourself to stay engaged in your health journey and make informed decisions that positively impact your life.
3. Lastly, regular weigh-ins can help foster a healthier emotional relationship with your body. Each Wednesday presents a moment for reflection—not just on numbers, but on progress made and challenges faced. It’s an opportunity to celebrate small victories and acknowledge your journey toward better health.

⇒ It’s about more than just numbers; it’s about taking charge of your health and embracing the changes that come with aging. As you step on that scale each week, reflect that you’re investing in yourself and your healthspan.

Related: The Secret to Finding Your Personal Best Diet is Not What Dieticians Tell You​

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04 Butterfly Sit-ups Best for Core and Flexibility

Our exercise of the week is... the butterfly sit-up.

Sit-ups with your legs straight out in front, "normal" sit-ups, use your hip flexors to the detriment of your abs. The butterfly sit-up centres the effort on your abs and hence results in better core strength, and has other benefits:

• Improved flexibility: The butterfly position helps stretch the inner thighs and groin, promoting flexibility in addition to strength training.
• Reduced lower back strain: By keeping the feet together and allowing the knees to fall outward, butterfly sit-ups reduce the strain on your lower back compared to regular sit-ups.
• Enhanced range of motion: The butterfly variation allows for a greater range of motion for the abdominal muscles, potentially leading to better muscle engagement and development - especially if you go slow on the down movement.

⇒ I always do butterfly sit-ups in place of normal sit-ups.

What this means for you: Replace your regular sit-up with the butterfly, and you will definitely notice the difference. Aim for 100 minus your age 3 times a week.

⇒ Check this video with all the specific details in 1 minute 11 seconds.

Key points:

• Butterfly sit-ups work abdominal muscles and loosen your hips.
• Always perform butterfly sit-ups with controlled movements.
• Avoid the common mistake of rushing motion.
• Rise moderately fast and lower slowly - try counting to 5.

To advance to the next level, start with your arms/hands resting on your tummy, e.g. not behind your head, and sit up with zero arm swing and zero momentum from your arms. This should be your goal, as it substantially increases the load and the development of your core strength.

Related: ​​Are You Ab-Wheel Rolling To Back Pain? I Was — Not Now​​

Thanks for reading!

P.S. If you are not yet subscribed to my free exercise app, try now ↓↓↓ Free forever. Opt-out any time. Opt-in by CLICKING HERE PLEASE SEND ME THE EXERCISES. NOTE: YOU ONLY NEED TO SUBSCRIBE ONE TIME.

>> My Latest Blog Post: Energise Your Golden Years: Boosting Your Desire to Exercise with Gut-Healthy Foods​

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