How To Fix Your Nerve Pain Blood

Sugar, Insulin and More Without

Drugs, Needles or Surgery
Surger

The
“Nerve Pain
Confidential”
Files

JAMES
BROWNING
 By: James Browning

CEO & Co-Founder,

Founder, NerveAlign Health Sciences As seen in: Huffington Post, Alternative
Medicine Magazi
Magazine, and more…

Disclaimer/Legal Info

Part 1 of our awesome disclaimer: The information presented herein is in no way intended as medical
advice or to serve as a substitute for medical counseling.

The information should be used in conjunction with the guid

guidance
ance and care of your physician. Consult
your physician before beginning this program as you would with any exercise and nutrition program
program.
If you choose not to obtain the consent of your physician and/or work with your physician
throughout the duration of your time consulting with James Browning and Nerve Align, Inc. you are
agreeing to accept full responsibility for your actions.

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n the part of Nerve Align, Inc. and James Browning, there are risks of
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Invigorate Now, Inc., James Browning or their affiliates as a result of any future physical injury or
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 7 Veggies To Avoid If You
Have Nerve Pain

When you’re diabetic or have high blood sugar, you have to be very careful
with certain so-called
called “health foods”.

Vegetables are one common type of food that can have serious, damaging
effects on your blood sugar, contrary to popular opinion.

Here’s the list of the 7 veggies you should avoid or eat very rarely if you want
to control your sugar levels.

1. Sweet potatoes and yams

a. These are typically VERY healthy
healthy, unless you already have trouble keeping
your blood sugar in check
check.
b. Very high glycemic index
index.
c. Ignore common advice on eating these; forgo until your sugar levels are
stable.

2. Potatoes
a. As you may know, potatoes are very high in starch. Starchy foods are not
n
great for keeping blood sugar in
in-check,
check, despite the fact that regular,
non-fried potatoes are an otherwise filling, low
low-fat food.

3. Plantains
a. Just like their banana counterparts, plantains are very high in sugar and
starch. Avoid!

4. Squash
a. Healthy? We think not.
 OK, okay. Squash is healthy, but not if you have high sugar, since it is very
sweet for a veggie and has a high glycemic index.

5. BEANS
a. This is controversial (even for us).
While being very healthy for you, beans are still high in starch
starch. We
recommend
mmend eating in moderation, 11-3x per week and only if baked, boiled, or
in soup.

6. Corn, Peas and Carrots

a. Say NO (for now)
b. These tasty veggies are typically good for you, but all are high in starch.
c. Corn in particular is quite sweet for a veggie

7. Beets
a. Oh boy...beets? Those dark red, somewhat bitter veggies that must be
good for you?
Well yes, they are good for you...but starch again is the killer for diabetics
diabetics.
Plus, they are very sweet for veggies
veggies.
Eat in moderation (1x per week) What does this leave you with?

Simple.

Eat leafy, green, fiber-rich

rich veggies as much as possible...and avoid the rest!

Dark green veggies are rich with fiber, micro

micro-nutrients,
nutrients, and so many other
good
compounds to keep your blood sugar in check and help you
slim down.

So eat more veggies--we recommend a big salad for

lunch or dinner everyday (load up on eggs, a few pieces of fatty meat, olive oil
and other natural fats to keep you satisfied while stabilizing sugar)--and avoid
all the high-sugar or high--starch veggies.

With that being said…

I have a little trick for you that you’re going to LOVE.

You see, there’s a way to still enjoy some of those starchy veggies, and it’s not
what you might think.

That’s because this “trick” is putting BUTTERING up your veggies.

Hear me out for a sec.

A Danish clinical study discovered that women eating high-fat

fat dairy foods (such
as real butter, whole milk, etc.) gain less weight over time than those on a low-
low
fat diet.

Plus, research shows that a fatty food taken alongside a high

high--carb food reduces
the overall spike in sugar.

This is because butter is all fat

fat--the
the most satiating nutrient (out of fat, carbs
and protein)--which
which allows you to say full longer and eat less overall.

And when combined with starchy/sugary foods, the otherw

otherwise
ise-high glycemic
index of these foods is brought down since fats slow absorption of sugars in
your bloodstream.

The other,, more harmful option is a low

low-fat diet, which
keeps you hungry and feeling
deprived, making you more likely to lose control and bin
binge
ge later on.

Plus, so-called
called “healthy fats” like margarine are actually made from
hydrogenated vegetable oils. Hydrogenation is shown to produce trans
trans-fats
which are not accepted by the human body, and actually cause damage.

In fact, diabetes and heart disease are linked in multiple studies to trans-fat
trans
intake, not regular fat intake.

In other words, avoid hydrogenated vegetable oils (including canola, soybean

oil, etc)...and instead enjoy natural, real fats like butter, cold
cold--pressed olive oil,
etc. The latter is a MUCH better option for anyone worried about their blood
sugar.

Just keep in mind that butter and other fats are still high in calories, so
enjoy in moderation.

From this topic, we can

transition to...
 How To Control Your Blood Sugar Wi
With
“Nutrient
“Nutrient-Timing”
While you may know reducing carb intake helps reduce blood sugar, you may
not know that...

Constantly supplying carbs at every meal, by themselves, is a surefire to way to

put on fat and increase your blood sugar…

Especially if you’
you’ve overweight or obese!

This is brought on by the hormone insulin. Normally, it helps to transport

nutrients into your cells.

Unfortunately, most people (especially if you are overweight) have cells that are
Insulin-resistant.

This means their cells literally

erally turn away the nutrient
nutrient-carrying
carrying insulin.

With nowhere else to go, the insulin stores extra nutrients (‘glucose’/sugar
energy from carbs) as fat.

Plus the constant flow artificially and chronically elevates your blood sugar
levels.

Side note: Forr the science pros here, besides carbs, protein also raises insulin.
However, it also releases the opposing hormone to insulin, called glucagon. As
a result, the insulin is balanced against glucagon, and does not damage your
cells & sugar levels so much.

Unfortunately carb intake ONLY increases insulin, which

is why one of the most effective methods to reduce
high blood sugar and lose fat is to keep insulin levels low with reduced carb
intake.

So the two-fold
fold strategy to dramatically reduce blood sugar, al
along with daily
Glucopure use is…

1. Spend the next 30 days eating a lower

lower-carb diet of 50-100
100 grams per day,
then gradually scale up carb intake to 200 grams per day
a. Start around 50g if you’re female and
75-100g if male.
b. This low-carb
carb push helps you get a massive kickstart so you attack blood
sugar from multiple angles
angles.
c. Glucopure users have seen an incredible effect when you go “all-out”
“all in
the beginning with a healthy eating plan & supplement combined
combined.
d. 100 grams is the equivalent of 2 cups of brown rice or 4 slices of whole
grain toast, etc.
e. Check the labels when you’re eating if you’re confused.
f. After the first few weeks, if you have been following the plan exactly you
will have great results, and then you can add on 25 grams of more carbs
each week.
g. Do that for 4-8
8 weeks until you stabilize at 200 grams of carbs per day.
h. By this time your body and blood sugar should be perfectly in line and
stable, despite a higher carb intake than many ‘experts’ would like you to
believe is possible.

2. Fix your carb/nutrient timing

a. Also, break up your carb intake by eating 25-35%
35% of your daily allowance
in the morning and the Rest/majority after a workout
or decent activity.
In the morning, sugar is low and your body is
receptive to carbohydrates, so take advantage
b. Post-workout,
workout, sugar is also low because your muscles are
depleted/fatigued.
They are eager to refuel and are receptive to carbs again.

Essentially, by lowering carbs AND restricting them to certain meal times

(when the body is more receptive to sugar and less likely to store it as fat), we
can reach our goals much quicker.

Important: Carbs from green, fibrous veggies are fine at ALL times. They don’t
have an effect on blood sugar and insulin like sugars/starchy carbs do.

That said, if you’re not workin

workingg out regularly (and thereby often depleting
your energy stores), just eat the carbs
carbs. Whenever
henever works best for you as long
as you stay within your intake limit.

Don’t worry about the different ideas that say “don’t eat carbs at night” or
“only eat carbs at night”, etc.

The only proven correct time to eat carbs is after a workout when you can
use an insulin spike to drive nutrients into cells.

There is decent evidence that mornings are beneficial too, and it’s what I
recommend to my clients, but more res
research
earch needs to be done.

With this topic out of the way, it’s time to move to one of my favorite tips…
 Fats, Protein, Carbs, Oh My!
One fantastic, little-known
known method of keeping blood sugar and insulin low is
by enjoying every carb meal with a balanced mi
mixx of protein and fat.

Super-restrictive
restrictive eating, such as cutting out carbs completely or dramatically
reducing fat or protein is not beneficia
beneficial to your long-term
term blood sugar, weight
and health, despite what the doctors and the media would like you to think
think.

Protein is a must in each meal as part of your daily requirements, so that you
maintain muscle, lose fat easily and reduce inflammatory issues (as opposed to
losing more muscle and looking like a “skinny
“skinny-fat” person).

Protein also helps to reduce the iimpact

mpact of insulin/blood sugar on the body by
triggering release of the glucagon hormone.

As for fat, it does one of the “better” jobs at reducing the insulin/blood sugar
spike, since it slows down the absorption of nutrients in the body.

This means your cells are not bombarded with insulin out of nowhere, and they
can slowly digest and partition food into your muscles as needed, with zero fat
gain and a lower blood sugar spike.

(This last paragraph is also why the only time you want to have zero or very little
fat in your meals is directly post
post-workout,
workout, when you want the huge insulin spike
to refuel your body.)
It’s important to note that at all times except post-workout,, you want to keep
blood sugar low.

So if you’re eating some of your carbs in the mo

morning,
that meal should also include some fat so the sugar spike isn’t too high.
Specifically, you want to aim for blood glucose in the range of 85
85-105 milligrams
per deciliter.
While immediately after a meal you can safely spoke up to about 140, this leve
level
should ideally drop down to the 85
85-105 range within 1-2
2 hours.

Of course if you are currently diabetic or prediabetic, this might not be

immediately doable.

But you’ll get there when you follow this plan to the T.

Which brings us to...

 6 No-Diet
Diet Ways To Control Your Blood
Sugar

* To be fair, while we do call these “no

“no-diet”
diet” tips, we understand how a few
may seem diet-related. However, in our eyes, they are simply nutrition
guidelines.

We don’t believe in “diets” like low

low-fat,
fat, ultra
low-calorie, etc,, because they are not sustainable, or beneficial, long
long-term.

But we do believe in showing you how to eat properly now and maintain it for
the rest of your life -- so you can live without constantly worrying about blood
sugar, and without needlessly depri
depriving
ving yourself of nutrients as you would on a
typical “diet”.

With that out of the way, let’s jump right in.

1. Eat healthy fats and protein with all meals (except immediately
post-workout)
a. Protein keeps you full and releases glucagon, a hormone that opposes
oppose
the insulin spike from carbs
carbs.
b. Fat also keeps you full and does not have as large an impact on your
30min to 2-hour post-meal
meal blood sugar.
Note:
ote: this doesn’t mean to go overboard on fat as it’s still high in
calories & may affect sugar levels after 5+ hours
c. Stay below 35 grams of fat in each meal, and for any meals around this
range, take a walk afterwards which will keep longer
longer-
term blood sugar at bay
bay.
2. Eat acidic foods like vinegar, pickles, lemon juice, etc. before each meal.
a. A shocking drop in blood
od sugar was seen when eating pickles before a
meal in one Swedish study
study.
b. Or, try 2 tablespoons of vinegar, such as an apple cider vinaigrette
dressing with meals. A 4
4-week
week study showed this one trick was more
powerful than Metformin at at reducing sugar llevels.
c. Most acidic foods enjoyed before or with meals will provide some similar
benefit.

3. Enjoy your herb-rich

rich Glucopure formula that targets blood sugar/insulin
and more, with 1-2
2 meals per day.
As you’ve seen, there is incredible research on each Glucopure
ure ingredient, not
just for blood sugar, but also blood pressure, weight, cholesterol and more.
Ingredients have seen a...
a. 25% drop in blood sugar
b. 23% drop in bad cholesterol
c. 18% jump in good cholesterol
d. 16% drop in triglycerides
e. 2.2% drop in HbA1C levels
f. And much more!
So don’t forget to take 1-2 servings every day.

4. Prepare foods by boiling/steaming and cooking gently, rather than

roasting, frying, etc.
a. Gentle cooking, especially in water-based
based methods, reduces the development
of AGEs (advanced
anced glycation end
end-products).
b. AGEs and sugar glycation in general is one of the
most damaging processes in your body
body.
c. It is directly related to diabetes, high blood sugar
 and aging, and is a common result of any food cooked with dry heat (fried,
grilled, broiled, etc).
d. So cook with water as much as possible!

5. Avoid industrially-made
made foods
a. Anything made in a factory is most likely highly
highly-refined
refined and processed at very
high temperatures.
b. High-temperature
temperature processing is proven to dramatically increase the glyce
glycemic
index of foods,, thereby damaging your blood sugar when consumed.
consumed
c. Trans-fats,
fats, a byproduct of industrial fat production, are also directly related to
diabetes and most major diseases.

6. Eat 1-2
2 cups of green, fibrous veggies with each meal.
a. As discussed, green, fiber
fiber-rich veggies are crucial for your health.
health
b. Many other veggies should be avoided, but you still need the incredible
nutrients in veggies to have a healthy body.
c. Plus, veggies will drastically slow down absorption of sugar/starch in your
body, thereby
ereby keeping blood sugar issues at bay

Now that we’ve covered multiple nutrition tricks and strategies, let’s move onto
quick but effective exercise strategies.

I always recommend that my clients with high blood sugar

sugar--especially
especially those
short on
time--use this workout 3-5
5 times per week.

It’s amazing what can be accomplished in 4

4-12
12 minutes a day.
 The 4-Minute
Minute “Sugar Burner” Workout
Plan
Directions: Do each of these workouts 1x per week, for at least total workouts in
a week.

For even better results do these 4

4-5
5 times per week, alternating through
Workout A, B, and C.

The total “work time” in each circuit is about 1 minute and 30 seconds if you
are working at a fast pace.

Do each circuit 3 times, and you’re at just over 4 minutes for a great, sugar-
sugar
burning workout!

For incredible, FAST results, repeat the

4- minute workout three times on your workout day.

Even if you’re busy, I know you can find 4 minutes in the morning, midday and
evening (or, all at once for 12 minutes + rest time).

Your health depends on it!

If you don't have a gym or workout equipment

equipment, use the "Finishers" section
further below and repeat them 2
2-3 times in each workout.

If you have chronic pain conditions and you cannot do these workouts,
don't worry! Just stick to your diet & ssupplements,
upplements, and find some time for
walking or other light activity.
Workout A

1) Hip Bridge Raises (12 reps with 1 second hold at top)

2) Dumbbell Front Squat (12 reps using two dumbbells) or Jump Squats
3) Chin-ups
ups and pushups – (8 chin-ups, or negative chin-ups
ups if you can’t do
full ones, followed by 10 pushups or knee pushups)
4) 1-leg
leg Romanian deadlift – (12 reps with dumbbells held at sides) or Total
Body Extensions
5) Leg curls on Swiss ball – (12 reps) or Lying Leg Raises

Instructions: Complete all 5 exercises wi

with
th as little rest as possible. That’s one
circuit. Then repeat for 2 more circuits. Rest 60
60-120
120 seconds between circuits.

Workout B

1) Single-arm
arm alternating DB press from bench (10 reps per arm)
2) KB or DB swings (25 reps)
3) Chin-ups (8 reps)
4) Single-arm DB rowss (8 reps per arm)
5) Plank (hold for 45 seconds)

Instructions: Complete all 5 exercises with as little rest as possible. That’s one
circuit. Rest 60-90
90 seconds and repeat 2x, for 3 total circuits.

Workout C

1) Dumbbell Front Squat (12 reps using two dumbbells)

2) Hip Bridges (hold for 30 seconds)
3) Kettlebell swings (15 reps)
4) Leg curls on Swiss ball (10 reps)
 5) DB Split Squats (8 reps with dumbbells in each hand at sides)

Instructions: Complete exercises as a circuit. Rest for 45 seconds between

each exercise. Repeat
eat for 2 more circuits, with 120 seconds rest in
in-between
circuits.

Easy peasy, right?

Not exactly.

There’s one more thing.

I have my total-body
body finisher plan for you to do after the workouts (or by
itself). Use your own discretion on how fatigued you are after the main
workout. But if you have the energy, I highly recommend you do this
sequence.

Fat-Blasting,
Blasting, Sugar
Sugar-Burning FINISHERS

● 25 reps mountain climbers

● Pushups or Knee Pushups (AMRAP – as many reps as possible)
● 25 jump squats (or "prisoner
prisoner squats
squats" -- with your
ur hands clasped behind
your head)
● 60 second front plank
● 30 second left side plank
● 30 second right side plank
● 10 reps per leg of reverse lunges
● Hip bridge (hold as long as possible)

Complete as fast as possible

ible at the end of your
workout.

If completing it as a separate workout, complete as fast as possible (should take

4-5
5 minutes). Then, if you have the energy, rest
2-3
3 minutes, repeat, rest again and repeat one last time.

Thank you for reading these repo

reports.

Now, take action. I can’t wait to hear about your results!

To your success,

James Browning
CEO & Co-Founder,
Founder, NerveAlign Health Sciences Carb
Carb-Metabolism
Metabolism Expert & Transformation
T
Specialist Author
 Any questions or concerns? Contact us by email at support@NerveAlign.com or on Facebook
(http://www.facebook.com/NerveAlign)
http://www.facebook.com/NerveAlign)

References:

Mountain Climbers Video: www.youtube.com/watch?v=LXSjjn6aDiI

Push-Ups Video: www.youtube.com/watch?v=FaIpD_zfrJI

Jump Squats Video: www.youtube.com/watch?v=utQShuge6Vk

Prisoner Squats Video: www.youtube.com/watch?v=cpHY0nqApxg

Front Plank Video: www.youtube.com/watch?v=KKPTt8TJWIs

Left Side Plank Video: www.youtube.com/watch?v=z4DjimUbvGc

Right Side Plank Video: www.youtube.com/watch?v=z4DjimUbvGc

Reverse Lunges Video: www.youtube.com/watch?v=sBCbU02uZy0

Hip Bridge Video: www.youtube.com/watch?v=J6AtmqG_8L

e.com/watch?v=J6AtmqG_8L0

Fitday (food tracking): http://www.fitday.com/