LISS and Diabetes: Why Our Ancestors Had It Right All Along

Spoiler alert: The secret to better diabetes management might be as old as humanity itself.

Picture this: your great-great-great (add about 500 more "greats") grandmother didn't need a gym membership. She didn't stress about finding time for exercise between Zoom calls and grocery pickups. Yet somehow, she was probably in better metabolic shape than most of us today. The secret? She was unknowingly doing what we now call LISS—and doing it all day long.

What Our Ancestors Knew (Without Knowing They Knew It)

Many scientists believe our bodies are still calibrated for the lifestyle of our ancestors rather than our modern, Netflix-and-chill existence. And what did those ancestors do all day? They moved. Constantly. They walked to gather food, carried water, tended crops, and built shelters. Every single activity was what we now call Low-Intensity Steady State (LISS) cardio.

They weren't hitting the gym for 45-minute HIIT sessions and then sitting for the remaining 23 hours and 15 minutes of their day. Instead, they maintained a gentle, consistent level of activity that kept their bodies—and blood sugar—in balance naturally.

So, What Exactly Is LISS?

LISS stands for Low-Intensity Steady State cardio. Think of it as the tortoise in the tortoise-and-hare story—slow, steady, and surprisingly effective. It's exercise performed at a moderate intensity (usually 50-65% of your maximum heart rate) for extended periods, typically 30-60 minutes or more.

Unlike high-intensity workouts that leave you gasping for air and questioning your life choices, LISS keeps you in a comfortable zone where you could still hold a conversation—though you might not want to discuss anything too philosophical while on the treadmill.

My Journey to LISS: A Love Story with a Happy Ending

I've been working out my whole life, and trust me, I've tried everything. High-intensity interval training that made me feel like I was preparing for Navy SEAL training, weightlifting routines that left me walking like a robot, and cardio classes that were more like interpretive dance with dumbbells.

But after years of experimenting with different approaches, I kept coming back to one thing: LISS consistently showed the most beneficial effects on both my diabetes management and overall health. It wasn't the flashiest or the most Instagram-worthy workout, but it was the one that actually worked.

Why LISS Is a Blood Sugar's Best Friend

Here's where LISS really shines for diabetes management: it's predictable. Unlike high-intensity interval training (HIIT), which can send your blood sugar on a rollercoaster ride—spiking during the workout and then crashing afterward like a sugar-fueled toddler at naptime—LISS provides steady, consistent glucose utilization.

The moderate intensity means your muscles are happily sipping glucose at a manageable rate rather than chugging it like a fraternity pledge. This steady fuel consumption helps avoid those dramatic blood sugar drops that can leave you reaching for emergency snacks and questioning your life choices. With LISS, you get all the benefits of improved insulin sensitivity and glucose uptake without the metabolic drama. It's like having a reliable friend instead of that unpredictable one who keeps you on your toes—sometimes you just want stability.

The Mind-Body Connection: LISS as Moving Meditation

Here's where LISS gets interesting—it's not just about what it does for your body, but what it does for your mind. During those longer, steady-state sessions, something magical happens. The rhythmic nature of the movement, consistent breathing, and absence of high-intensity panic all create a meditative state that's genuinely relaxing.

I've found that my best problem-solving happens during LISS workouts. It's like my brain finally gets permission to wander while my body takes care of business. The steady, predictable nature of the exercise creates a mental space that's both calming and clarifying. Who knew that managing diabetes could also double as therapy?

The Beautiful Flexibility of LISS

One of the greatest advantages of LISS is that it's not confined to the four walls of a gym. LISS is everywhere if you know how to look for it. It's the ultimate democratic exercise—no special equipment required, no membership fees, no intimidating muscle-bound gym bros judging your form.

My LISS Playground: Mixing It Up

My LISS routine is like a choose-your-own-adventure book, but with better health outcomes. At home, I rotate between rowing (because nothing says "I'm serious about fitness" like pretending you're crossing a lake in your basement) and my NordicTrack stationary bike. There's something satisfying about cycling nowhere while watching Netflix—it's multitasking at its finest.

At the gym, I combine light weights with cardio, moving between the treadmill and elliptical. It's like a circuit training session, but at a pace that doesn't require an oxygen tank - or a priest for last rites.

But honestly? My favorite LISS activity is walking. It's portable, it's free, and it doesn't require me to remember which button starts the fancy machine. I can walk anywhere—around the neighborhood, through the mall (bonus points for window shopping calories), or even just pacing while on phone calls.

And here's the plot twist that makes LISS even better: playing with my 16-month-old twin girls counts as LISS, too. Chasing toddlers, picking up toys, dancing to "Baby Shark" for the 847th time—it's all low-intensity, steady-state movement. Who knew that managing diabetes could be as simple as being a good parent?

The Bottom Line

Our ancestors were onto something with their constant, gentle movement. They didn't need to revolutionize fitness—they just needed to live. LISS brings us back to that natural rhythm, helping manage diabetes while actually being sustainable and, dare I say it, enjoyable.

So maybe it's time to stop fighting our biology and start embracing it. Your blood sugar—and your sanity—will thank you.