4 Ways to Improve Insulin Resistance

4 Ways to Improve Insulin Resistance

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you may think that you don’t have an issue with insulin resistance you might think because your doctor has never told you that you have diabetes that you don’t have any kind of issue with insulin resistance well newsflash you still have to be very very cautious it is so difficult because there’s no real clear line of delineation or nothing that really says hey you’re just insulin resistant it really just flashes straight up to diabetes so people think just because they don’t have diabetes that they don’t have insulin resistance well I will tell you that every step that you’re taking in the wrong direction is going to contribute to you developing more and more insulin resistance and insulin resistance could pretty much be a contributor to just about every disease state that’s out there it’s very very powerful so in this video I’m simply going to give you ways that you can improve your insulin sensitivity and thereby decrease your insulin resistance so this is for those that are not diabetic or this is for those that are diabetic but it should be for everybody because if your insulin resistant then you’re not going to burn fat and you’re not going to get the body that you want you’re not going to feel the way that you want to feel so we’re going to break it all down I’m gonna tell you what to do to improve your insulin sensitivity and decrease your insulin resistance hey make sure you hit that red subscribe button then hit that Bell icon to turn on notifications let’s go ahead and let’s dive right in the first one that I want to talk about is fasting now this comes as no surprise right Thomas de Lauer talks about fasting constantly however this is coming on it from a different angle fasting is great for body composition sure we burn fat sure we look great sure it’s convenient but what about when it comes down to insulin sensitivity well a digestive disease week in 2019 a lot of new science was unveiled now in one particular study they took a look at subjects that were going through Ramadan so they went 30 days with no food or water in this particular case from dawn to dusk okay so basically about 14 or 15 hours or so of fasting so to some degree it was kind of like intermittent fasting well they found some interesting things out they did their blood work before they started right after and then one week after well they found that all the subjects that went through the fasting had an increase in what was called tropomyosin now trouble myosin is not that astonishing at first right tropomyosin is usually involved in muscle contraction whether it’s skeletal muscle or cardiac muscle so at first it’s kind of like alright no big deal but there was such an increase in it that it had to be investigated so they found that tropomyosin also has some other effects it has some effects on actually helping the cell become a little bit more adapted to utilizing glucose at the right point in time so what that means is it basically made it so that the cells are able to increase the glucose they need to use at a specific point in time thereby decreasing our insulin resistance and improving our insulin sensitivity and it does this via some other pathways it does this via some genetic pathways so by increasing the amounts of tropomyosin through fasting we are legitimately reducing our insulin resistance so I don’t suggest that you just jump on the bandwagon and start doing a ton of fasting ok I mean if you already fast great but if you’re looking to get started with it first of all I have plenty of other videos on my channel a second of all just follow what this study did ok do some sort of Ramadan style fasting for 30 days and see if you feel a lot better go from dawn to dusk without eating or simply put just go 14 or 15 hours without eating and eat during those other periods of time I don’t want to over complicate it I just want to give you the basic tools so you can start improving your insulin resistance and as always you can find all the other videos on my channel the next piece that we have to talk about is simply not snacking ok we have been told for so many years that snacking is good when it comes down to weight loss we’ve been told that it helps rev up our metabolism because we’re constantly eating and it constantly keeps the fire burning it doesn’t quite work like that when it comes down to our metabolism in fact there are some studies that completely debunk that one study in particular found that two meals per day two larger meals per day was much more effective and improving insulin resistance and improving body composition then six smaller meals per day so this study took a look at 54 participants with type 2 diabetes okay so they put them on isocaloric equal macro diets so basically the calories were the exact same the proteins fats and carbs were the exact same between these two groups except one group ate two meals per day and one group ate 6 meals per day ok so they just divvied up the meals differently same energy same calories all that stuff well they found that at the end of the study the group that ended up consuming the two meals per day lost over eight pounds and the group that consumed the six meals per day lost about five then the group that consumed the two meals per day had a significant reduction in their fasting glucose levels okay so their glucose was already naturally lower which just makes sense because you’re going a longer period of time without having food coming in the system but lastly the group that ended up doing the two meals per day had a significant improvement in their insulin sensitivity their bodies became more sensitive when they did consume food which makes sense right the longer you go without food the more that your cells want a glom onto the nutrients that do come in when you do finally eat so what’s the difference if you’re eating the same amount of calories you’re just spacing it out a little bit different you’re giving your body a break you’re giving your body a chance to heal if you’re constantly fueling it then it never has a chance to learn how to use itself or it never has a chance to learn how to adapt it’s like spoiling a child okay if you’re constantly giving them toys and you’re constantly giving them something so that you can go do other things do you think that that child is going to end up a good member of society no the same thing with your body if you’re constantly feeding it then you’re making it so that it never has an opportunity to function on its own so it’s very important that you don’t snack and you go periods of time without meals it will help you I promise you okay now this next little section I want to talk about is all about foods that you can be consuming okay so this is going to be different things that you can add to your diet that are going to help you with insulin resistance so all the other things have been about taking away now let’s talk about adding okay so the first thing that I want to recommend that you add in is going to be soluble fiber generally by way of flax and Chia now some people might negate flax and chia assembly because they’re somewhat phytoestrogen ‘ok you’re not going to be having tons and tons of it i just want you to be getting soluble fiber in and I’d rather you get soluble fiber from a good omega-3 form than some of these other forms what this soluble fiber is going to do is going to slow down the absorption of glucose which therefore is going to make it so you have less likelihood of becoming insulin resistant now the other piece that I want to talk about that’s very very very important is higher amounts of protein only if you can get them from high omega-3 sources okay so first of all protein is going to slow down the absorption of carbohydrates too so if you’re not doing keto you’re just consuming protein and you’re consuming it with carbs it’s going to slow down the absorption of the carbs but the protein alone is going to support the lean body mass that’s going to give you more insulin sensitized tissue more muscle mass means more tissue that can absorb glucose which means less likelihood of high levels of low glucose but what’s important about this is the Omega 3 piece the Omega 3 piece supports the phospholipid bilayer so that membrane of a cell and that membrane of a cell is super important to have fluid so basically if we allow fatty acids to come to a cell it supports the outer membrane of the cell so I want you to think of it like this you’ve got a cell and normally it’s rigid and things that come to it kind of absorb when they can but if you have too fatty tissue and you have the membrane being a little bit fluid which is kind of a scientific term for it that fluidity makes it so that it has a stronger affinity for receptors so that means that if glucose is coming by it can mold itself to absorb the glucose better if it can mold itself to absorb the glucose better then we can reduce blood sugar cuz it’s actually getting into the cell so it’s really important that you know that high amounts of protein along with the Omega 3s are going to be really really important so that’s going to be really good quality salmon really good like wild caught fish don’t get the farm-raised stuff really good grass-fed grass-finished meat if you guys want a good source for grass-fed grass-finished meat I put a link down below for butcher box so if you do eat meat if you’re into good quality meat they’re gonna be the place to go they’re less expensive in the grocery store they’re really really awesome so grass-fed grass-finished which means they’re never fed corn and rain they were raised on grass and finished on grass so that means they have an exponentially higher omega-3 content then grain fed meat that you’re gonna find in the grocery store and the meat that you see at the grocery store even if it says grass-fed if it does not say grass finished then it’s not real that just means that it’s been put on grass for the last 30 days so that they can legally say grass-fed you need grass-fed grass-finished so when you factor that in butcher box is significantly cheaper and it’s delivered right to your doorstep so super super easy plus there’s a special discount for anyone that watches my videos so you just want to use the link that’s down below in the description after we finished up this video so whether you’re trying to improve insulin sensitivity or not if you eat it’s probably a good choice for you okay that leads me into the next piece which is going to be ginger ginger contains some interesting components that allow what are called glute 4 receptors to disperse more heavily throughout a cell so it looks like this we have a cell okay glucose comes to the cell and when glucose comes to the cell glute 4 receptors come to the surface of the cell to absorb the glucose it’s like the butler greeting someone at the door okay so the glute 4 comes to the edge of the cell says oh welcome and glucose well if the glute 4 is just kind of sleepy and he’s not coming to the door very fast then the glucose isn’t going to come in okay but what’s interesting is ginger makes it so that we have more Butler’s going to different places of the cell so it’s like someone rings the doorbell and you have 10 Butler’s that go to every entrance and window of your door to make sure that they don’t miss a beat ok that’s the best way to describe it so ginger has a powerful effect so when you can absorb the glucose like that then great less glucose floating around through the blood then we have to talk about cinnamon add cinnamon to your coffee add cinnamon to your tea add cinnamon to your meals it is worth adding a teaspoon or a half a teaspoon in that cinnamon even if you don’t like the taste considering what it can do there’s something in it complicated name called methyl hydroxy Chalco and polymer which just makes me sound like a nerd that’s trying to sound smart but that’s what it’s called and what that does is it mimics insulin in the body so you could absorb glucose without actually having to eat a bunch of food because it’s gonna mimic insulin and allow glucose to come into the cell take my word for it it’s something you don’t want to be skipping out on then as far as the things that you should be adding in magnesium add magnesium at 400 to 800 milligrams per day whether it’s in the morning or night I don’t even care it’s gonna help regulate an insulin pathway so it makes it so that insulin can function it has to do with the beta cells it has to do with the energy metabolism that’s involved there way too complicated to go into detail with this video the next and the last thing that I want you to do that is very very crucial is increase the amount of resistance training that you are doing even if it’s lightweight ok the resistance training utilizes glycogen stored carbohydrates in our muscles when we use those carbohydrates for energy then our body has to replenish it with other carbohydrates which means the carbohydrates that you are consuming or that are floating through your bloodstream rather than floating through your bloodstream will stored back into the muscle because you’ve just depleted though so it’s tit-for-tat let’s say your quadricep muscle gets worked out and all the carbohydrates leave your quadricep well then it’s gonna have to replace them something right so it’s gonna take your blood glucose and it’s gonna disperse it back into the quadricep that’s a very simple visual example and not necessarily how it works physiologically but it’s it’s exactly the point the other thing is studies have shown that resistance training increases what is called a ppl 1 a ppl 1 expression is basically something that improves the fatty acid utilization and the utilization of insulin and specific fat cells so basically it makes it so that you’re not having a bunch of insulin triggering fat cells to store you’re triggering insulin to do its job properly so basically you’re just helping regulate where insulin should be used you don’t want insulin shuttling a bunch of glucose and and nutrients into your fat cells you don’t want to be growing fat cells you want to be utilized properly so thereby if you have the glucose being used in the right places you’re improving your insulin sensitivity it’s pretty darn simple ok so just to recap here try fasting for 30 days ok try it in the fashion that this study laid out or if you don’t want to do that do some alternate day fasting or just 2 to 3 days per week of fasting ok that’s tip number one tip number two which probably the easiest to implement is no snacking just skip out the snacking altogether ok 3 is going to be adding the foods I talked about okay so that’s magnesium that’s going to be cinnamon it’s going to be ginger that’s going to be soluble fiber forget flax and Chia and most importantly high Omega high-quality protein in fairly large amounts ok then the next thing you want to add in is going to be resistance training alright so I hope that this cleared some stuff up helped you understand that just because you’re not diagnosed with diabetes doesn’t mean that you don’t need to be concerned with insulin resistance as always please keep it locked in here in my channel and I’ll see you in the next video 

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4 Ways to Improve Insulin Resistance

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4 Ways to Improve Insulin Resistance – Thomas DeLauer

There’s SO much more to insulin resistance than just weight gain. Sure, you may struggle with weight loss, but insulin resistance is ALSO associated with many disease states and health implications. So let’s look at the science surrounding 4 ways to alleviate insulin resistance, including some new science that was unveiled at Digestive Disease Week this year! Enjoy, and I’ll see you in the comments!

Are You Insulin Resistant? How to Know and What to Do:

Coffee causes Insulin Resistance (Don’t Panic):

Keto Diet & Diabetes: How Ketosis Affects Insulin:

What is the Best Diet for Diabetics and Why:

How Fasting Affects Insulin | Peripheral Insulin Resistance:

References and Resources:

https://www.ncbi.nlm.nih.gov/pubmed/21938726
https://www.ncbi.nlm.nih.gov/pubmed/29453923
https://www.sciencedaily.com/releases/2019/05/190521135649.htm
https://www.sciencealert.com/ginger-could-help-manage-diabetes

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