Effective Inslin Action Mimickers (IAMs) to Naturally Lower Blood Glucose Levels

What are Insulin Action Mimickers (IAMs)?

Insulin Action Mimickers, or IAMs (I-AMs) are physical exercises that help lower BG levels without the use of insulin. They can be used as an alternative to administering small correctional doses of bolus insulin when the BG levels are not far above the ideal target range. In T1D circles they might popularly be known as "Calf-Pumps", or "Exercise Snacks".

Why do they work?

When the calf muscles contract, they squeeze the veins, pushing blood back towards the heat. This improved blood circulation, increases glucose uptake by muscle tissue (especially within the calf muscles) for energy, thus lowering BG levels in the bloodstream.

When can they be used?

IAMs are recommended as an alternative tool when BG levels are around 1 - 3 units max of bolus insulin above the ideal target range 3 hours after a meal. I state units of bolus insulin instead of BG level markers (mg/dL or mmol) because everyone's insulin sensitivity is different. It is not advisable to use IAMs for lowering very high BG levels, so an extra bolus correction is considered to be more effective for such instances.

Some T1Ds who practice tight control of their HbA1c use IAMs as an alternative tool to pre-bolus a unit or 2 less before a their meals. The trick is to do some testing on yourself to see how much your BG levels drop after a particular session of IAMs and keep a log to track your findings for future application.

Here are 3 examples of IAMs I use to lower my BG levels without needing to inject additional insulin after a meal or snack, or due to other factors not related to carbs.

Walking up stairs

Of the three IAMs mentioned here, this is my opinion the most effective since it requires a bit more effort and incorporates the calf muscles, glutes and quadriceps. If you live in an apartment building, this might be ideal for you.

Instructions:

Simply walk moderately up and down a flight of 15 to 20 steps for 2 to 3 minutes. Rest for 5 minutes and check your CGM. Repeat if necessary.

Walking

This is a popular and effective IAMs that many T1Ds resort to after a meal or when their BG levels are a bit high. If going for a brisk walk outdoors is not possible, you may want to consider buying a Walking Pad online. Walking pads are affordable smaller treadmills designed for home use that fit snuggly under your bed.

Instructions:

Walking at a moderate pace outdoors or on a treadmill for atleast 20 minutes will help lower BG levels.

Wall sit calf-raise

When it is not possible for me to go for a walk outside due to weather conditions, this is my go to IAMs. When I am traveling in a car or a plane, I use seated calf-raises as alternative.

Instructions:

Place your back against the wall and lower your center a little bit. Set your feet a bit apart, not under you, but a little in front of you. Raise your calf muscles as high as you can and hold for as long as yo can in one go. try to hold it for at least 30 - 60 seconds for it to start working. Make sure to also feel some effort in your lower quads as well. Rest for 30 seconds and do another set. Wait for 5 minutes and check your CGM. Repeat if necessary.

DISCLOSURE

I coined the term Insulin Action Mimickers, or IAMs, to describe and catalog as a category of aerobic and isometric exercises that people with type 1 diabetes can use to naturally lower their blood glucose naturally, since no previous term for this existed.