Ep. 320: Can a Paleo or AIP Lifestyle Manage Diabetes?

In this episode, Stacy and Sarah go beyond diet as a way to prevent or manage diabetes, exploring why Paleo and AIP lifestyle factors like activity, stress management, and sleep are critical components. Sarah also shares a list of her top nutrients picks for improving insulin sensitivity.
 
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The Paleo View (TPV), Episode 320: Can a Paleo or AIP Lifestyle Manage Diabetes?

(0:00) Intro
(0:40) News and Views
Welcome back! According to Sarah, the best way to do a podcast is in PJs!
Over 6 years of TPV podcasts!
Shout out to the listener Stacy met at the Queen City Mischief and Magic festival in VA! If you're a Harry Potter fan, mark your calendar for next year's festival!
Sarah realizes she doesn't need to be coy about transitioning into the podcast topic because listeners always read the episode title before listening to the podcast.

(10:58) Question from Kayla: "Hi Stacy and Sarah! I loved your recap podcast! I'm writing because I haven't seen a podcast yet about diabetes and AIP. I did listen to the insulin one, but I'm specifically wondering how AIP could be helpful to a diabetic. I had gestational diabetes with all four of my pregnancies, progressively worsening with each one until my last which was very hard to control. Unsurprisingly, I am now struggling with high blood sugar even though my baby was born 9 months ago. I've seen that diabetes is an autoimmune condition, but I really don't understand the mechanics so it's hard for me to be motivated to stick to the AIP diet. Would you be able to discuss that more on your podcast? Can Sarah please geek out on my behalf? Thanks so much for your amazing work!"
Sarah geeks out with general diabetes statistics
Estimated 9.3% of the American population has diabetes.
Type II Diabetes accounts for 95% of diabetes in America and Type I accounts for the remaining 5%.


(13:17) The difference between Type I and Type II Diabetes

Type I Diabetes is an autoimmune condition where the body's immune system is attacking the beta cells, which are the cells in the pancreas that make insulin.


Type II Diabetes is a diet and lifestyle disease where the pancreas can still make insulin, but the body becomes less and less responsive to it until it's unable to manage blood sugar levels. Also known as insulin resistance.


Because Type I diabetes is an autoimmune condition, Sarah recommends following the Autoimmune Protocol (AIP) in addition to the other suggestions in this podcast.
Traditional recommendations from American Diabetes Association for regulating insulin is "almost good," according to Sarah. Sarah likes their guidelines for measured carbohydrates, eating carbohydrates with protein, fat, and fiber, and focusing on whole food carbohydrates, but disagrees with their recommendations to eat whole grains and vegetable oils.
One study shows that the Paleo Diet does a better job at regulating blood sugar than the Mediterranean Diet.
Another study shows the Paleo Diet was more effective at improving glucose control and lipid profiles than the American Diabetes Association diet.
Currently, no studies looking at the long term effects of the Paleo Diet on diabetes.

(30:03) Lifestyle factors like activity, stress management, and sleep may have even more of an impact on insulin sensitivity than diet.
Activity improves the body's insulin sensitivity receptors, both the number of receptors and their sensitivity.
One study in healthy adults showed a 67% increase in amount of insulin needed to shuttle glucose out of the blood after 5 days of bedrest. People who are overweight and obese have an even greater increase in the amount of insulin needed.
Sedentary periods also increase blood pressure, cholesterol, and other symptoms of metabolic syndrome.
Taking a 2 minute activity break every 20 minutes can negate these effects. This can be as simple as getting up and movi