My Dad Works Out 3-4x Per Week but…Here’s What’s Missing

This past weekend, I spent time with my father, and we got to talking about his health—specifically his rising A1C levels. Despite exercising 3 to 4 times per week and getting plenty of sleep, his nutrition was the missing piece.

What is A1C and Why Does It Matter?

You’ve probably heard the term A1C a lot lately, thanks to the Ozempic commercials. But what is A1C? It’s a measure of your blood sugar levels. The A1C test calculates the percentage of hemoglobin (a protein in your red blood cells that carries oxygen) that has sugar attached to it. The higher the percentage, the harder it is for your body to manage blood sugar, which can lead to chronic health problems.

• Normal A1C: Below 5.7%
• Pre-diabetic A1C: 5.7%-6.4%
• Diabetic A1C: Above 6.5%

The Power of Protein in the Morning

I noticed my Dad wasn’t eating protein early in the morning. He was opting for fiber-rich cereal, which is fine, but protein is crucial for blood sugar regulation throughout the day. Eating protein in the morning helps improve insulin sensitivity, which means your body breaks down sugar more effectively, preventing it from being stored in your bloodstream.

I shared some breakfast ideas with my Dad and even created a handy illustrated guide for him to print out and hang in his kitchen as a reminder.

What I’ve Learned from Recent Nutrition Consultations

In the last week alone, I’ve done about 40 nutrition consultations, and one of the most common issues I heard was that many people weren’t eating enough protein. Late-night snack cravings were a recurring problem as well. Increasing your protein intake throughout the day not only regulates your blood sugar but also reduces those hormonal cravings at night.

Try This Protein Hack

Here’s a simple tip: weigh yourself and aim to consume 0.75 grams of protein for every pound of body weight each day. Not only will this help with your late-night snack cravings, but it will also support your overall health goals.

The Formula for Success: Exercise, Nutrition, and Recovery

The perfect combination for lowering body fat, managing A1C levels, and improving your health is exercise/movement, healthy nutrition habits, and adequate recovery. Changing habits can be challenging, but the formula is simple: nourish your body, move regularly, and give yourself time to recover.

At TS, we have a successful system for creating healthy nutritional habits that will last a lifetime. Contact us to learn more.