Schedule high intensity workouts around your metabolism

High-effort exercise can spike glucose but in a good way. It’s a sign your body is under brief, purposeful stress. HIT (High Intensity Training) improves insulin sensitivity, builds muscle, and helps reshape your body.

• What is it? Short bursts of intense effort followed by recovery. Think sprints, fast circuits, or even a hard ride uphill.
• When to do it:
  • Fasted morning window: You’re likely burning fat and raising adrenaline naturally.
  • Avoid late evening: HIIT close to bed raises cortisol and can disrupt sleep.
• Why it works: HIIT trains your muscles and mitochondria to process energy more efficiently. Your glucose might spike but you’ll be more insulin sensitive long term.
  
  
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🟢 Tip: Track how your glucose responds. A purposeful spike followed by a steady return to baseline is a good spike.