Training While Fasting: How to Avoid Insulin Resistance- Thomas DeLauer

Training While Fasting: How to Avoid Insulin Resistance- Thomas DeLauer

Training While Fasting: How to Avoid Insulin Resistance- Thomas DeLauer

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what exactly is insulin what is insulin sensitivity what is insulin resistance and how does it affect you when it comes down to storing fat when it comes down to burning more fat well it has to do with a couple of different hormones but for the sake of this video I’m gonna focus on insulin because I feel like it’s extremely important you have a solid understanding of what insulin does in the body so you can understand how you can get the most out of your diet and the most out of your life in general so first and foremost insulin is produced by the beta cells within the pancreas and it’s triggered as a response to any kind of food consumption generally speaking glucose okay so you consume carbohydrates they get broken down into glucose by your digestive system and once you have glucose floating around in the bloodstream insulin opens up the cells to allow the glucose in now insulin doesn’t just affect specific cells you see insulin generally affects both the muscle cells the liver cells but also affects the fat cells as well and that’s the thing a lot of people don’t realize that insulin does affect fat cells and can actually cause them to store more free fatty acids and get bigger and get larger that’s one of the biggest problems that we face today so now we know that insulins job is to take that blood glucose and put it into the cell for energy well if insulin isn’t functioning well then of course we have too much blood glucose which can lead to a lot of different things which leads me into two things I want to talk about insulin resistance and insulin sensitivity but hear me out for the entirety of this video because I’m going to break down exactly what you can do to start getting your insulin working in your favor so you can get in the best shape of your life okay so if you don’t produce enough insulin or if your cells are immune to insulin and don’t respond well to it that leaves you with a lot of excess glucose in the bloodstream well what can that lead to it can lead to storage so believe it or not insulin can also regulate what is stored as fat and what is stored in the cells so let’s focus on insulin resistance for a second because it plays a role insulin resistance is when you are so accustomed to having insulin at so many different times in the day that your body stops responding to it or slows down in terms of response to it in fact there was even a study that took a look at some interesting stuff the Journal of diabetes and it’s complications did it too heart study and ultimately what they found over the course of two separate time periods was about 32 to 33 percent of all people are insulin resistant not necessarily just diabetics but all people now how does this play in to you well most of the time we just think of diabetics as being insulin resistant but the fact is you can become somewhat insulin resistant without being diabetic and that can lead to a lot of things like poor absorption of nutrients for glucose delivery and of course elevated blood glucose which leads to a multitude of different things but what about for fat storage okay you see when your body doesn’t respond well to insulin your pancreas has to produce more of it and this is the thing that people don’t always talk about the more insulin that your body has to produce the less fat-burning that occurs every single time that you eat something you’re generally secreting insulin unless you’re only eating high protein high fat okay but generally speaking you’re always producing insulin when you eat well this insulin shuts off the fat-burning mechanism within your body and when that happens well do the math you’re not burning fat so if your body has to consistently produce more and more insulin because it’s trying to respond to the fact that your cells are insulin resistant well there you go your body’s never really getting into that optimal fat-burning stage now what exactly is causing this insulin resistance well for one it’s just eating too many calories flat-out you’re constantly consuming food so your body’s becoming immune to the insulin the insulin that’s supposed to let the sugar into the cell so a lot of scientists believe that it has to do with something known as intra Myo cellular fat accumulation what this is is fatty acid metabolites that build up inside the muscle cells that basically block the absorption of insulin how does this happen well years of combining fats and carbohydrates together will cause this every time you spike your insulin with a high sugar or carbohydrate rich food and you have fat in the equation as well ie something like a doughnut you’re opening up the muscle cell to insulin and glucose but you’re also opening it up to fat those fatty acids go into the muscle cell and there you have it you have that intra Myo cellular fatty acid accumulation making it so that the cell does not respond well to insulin therefore next time you eat your body has to produce more and more and more insulin think of it as like a door to a building that just gets thicker and thicker and thicker and thicker in order to batter it down you need a bigger battering ram that’s the way insulin and your cells work that leads me to the next side of the equation which is insulin sensitivity it’s essentially the opposite of insulin resistance I want you to think of it like this if insulin resistance is a super super thick door that barely lets anything in unless you have a big battering ram then being insulin sensitive is like barely having a screen door it allows the cell to absorb things that you eat with very very little resistance okay very very little force is required very little amounts of insulin why is this a good thing well the more sensitive to insulin that you are the less insulin you produce the less insulin you produce the more fat you’re able to burn because remember it’s very very hard if not impossible for you to burn fat in the presence of insulin so if that’s the case you want to keep your insulin levels as low as possible then when you do consume food your body’s gonna absorb it your cells are to absorb it and you’re going to feel and look a heck of a lot better so this is great you now know what insulin is you know what insulin resistance is and you know what insulin sensitivity is but how do you take action and put a plan into effect here well I’ve got a couple of solutions for you one is going to be intermittent fasting now and then okay simply by reducing the amount of food that you consume in going periods of time where you’re not consuming food it allows those beta cells in the pancreas to relax a little bit but also allows the intra mile cellular fatty acids that have accumulated to leave the cell start being burned so the cell can be more receptive to insulin now another thing that you can do is temporary carbohydrate fasting basically a short stint of ketosis that doesn’t even put you fully into ketosis you can go two to three days of restricting carbs as much as you possibly can keeping fats moderately high basically just allowing yourself to become more insulin sensitive now a perfect example a lot of bodybuilders or Fitness competitors do this but they don’t generally know the science as to why they’re doing it basically what you’re doing is you’re depleting just enough so that your body can rebound and be a lot more sensitive you can apply this in your everyday life by doing a carb starvation for really just two or three days out of the course of a month so there’s a couple of tips that you can use to get the most out of your in and use it to your advantage so hopefully this clear some things up and as always make sure you comment and let me know what videos you want to see in the future so that you can make sure you’re getting the most out of your gym time your kitchen time your family time and your life time I’ll see you soon so whenever you’re breaking your fast or whenever you’re in ketosis you know I’m a huge proponent of bone broth and I’ve talked about it in other videos but my good friend Justin over at kettle and fire one of the cofounders and owners of kettle and fire has definitely hooked it up so if you use the code Thomas xx in the link in the description you’ll be able to get some of the bone broth that I’ve been a big fan of simply because it has apple cider vinegar already in it so it enhances the nutrient uptake it hence as the mineral uptake and overall makes it taste a lot better than most bone broths out there so make sure you check them out and as always keep it locked in here on kettle and Fire and Thomas de Lauer see you soon

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Training While Fasting: How to Avoid Insulin Resistance- Thomas DeLauer…
Insulin Overview:
Insulin is a hormone made in the pancreas and the pancreas contains groups of cells called islets – Beta cells within the islets make insulin and release it into the blood. Insulin plays a major role in metabolism – The digestive tract breaks down carbs into glucose. Insulin helps cells throughout the body absorb glucose and use it for energy. Insulin helps muscle, fat, and liver cells absorb glucose from the bloodstream, lowering blood glucose levels. Glucose levels are tightly controlled by insulin so that the rate of glucose production by the liver is matched by the rate of use by the cells. Insulin helps muscle, fat, and liver cells absorb glucose from the bloodstream, lowering blood glucose levels (allows glucose, amino acids, and creatine to enter the muscles) Insulin stimulates the liver and muscle tissue to store excess glucose (1)
Insulin Resistance:
In insulin resistance, muscle, fat and liver cells do not respond properly to insulin and cannot easily absorb glucose from the bloodstream – the body has to produce higher amounts to keep the blood glucose levels within a normal range. In other words, a person’s body won’t be producing enough insulin to meet their needs because the body’s cells have become resistant to insulin. The cells aren’t as responsive to insulin and don’t “allow” enough glucose from the blood into the cells – Glucose remains in the bloodstream, causing high blood glucose levels.
A study published in the Journal of Diabetes and its Complications looked at the prevalence of insulin resistance in the United States during the periods 1988 -1994 and 1999-2002 – Found that 32.2% of the US population may be insulin resistant.
Main Cause of Insulin Resistance:
Insulin is released when the body has just been fed, which halts the body’s burning of stored fat – also works on fat cells similar to how it works on muscle cells, opens them up for storage. This may be caused by fatty acid metabolites building up inside muscle cells, termed “intramyocellular fat” that disrupts the signaling pathways needed for insulin to work. Insulin is closely associated with obesity and weight gain, but it can also result in prediabetes and type 2 diabetes. (3)
Insulin Sensitivity:
When insulin is lowered, your body does not get the message to replenish fat and glycogen – means you are insulin sensitive and your body only requires a small amount of insulin in order to deposit glucose to your cells. Not only does insulin sensitivity promote weight loss, it also promotes healthy brain, artery, and pancreatic cells as they are no longer exposed to high levels of blood sugar for an elongated period of time. High blood pressure (which can result from insulin resistance) puts strain on your heart, increasing your risk of angina, hypertension, coronary artery disease, heart attack and heart failure.
Ways to Reduce Insulin Resistance:
– Lower your caloric intake (and carbs)
– Exercise that burns glycogen and leaves your muscles empty (fasted training a +)
– I.F. and Ketosis
Magnesium improve and helps correct insulin sensitivity because an intracellular enzyme, called tyrosine kinase, requires magnesium to allow insulin to exert its blood-sugar-lowering effects.
Study measured magnesium effects in non-diabetics with metabolic syndrome. Doctors followed 234 participants with three of five metabolic syndrome symptoms; abdominal obesity, high blood pressure or high fasting blood sugar, high triglycerides or low levels of HDL. After 12 months, only one in four met the recommended daily allowance for magnesium which ranges from 320 mg to 420 mg per day. Compared to those who got the least, those who got the most magnesium were 71 percent less likely to have insulin resistance.

1) Prediabetes & Insulin Resistance | NIDDK. (n.d.). Retrieved from

2) Prevalence and trends of insulin resistance, impaired fasting glucose, and diabetes. – PubMed – NCBI. (n.d.). Retrieved from

3) Insulin and Insulin Resistance – The Ultimate Guide. (n.d.). Retrieved from

4) Magnesium improved insulin sensitivity – Nutrition Express Articles. (n.d.). Retrieved from

5) Reversing Insulin Resistance – The Insulin Magnesium Story. (n.d.). Retrieved from /

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