Happy April! This month we are going to discuss insulin resistance and how we can reverse the effects!
Dr. Jason Fung is a nephrologist and best-selling author. Listen as he shares his research and experience in utilizing an individualized approach to fasting to successfully treat thousands of patients who are overweight, metabolically ill, diabetic, and who have insulin resistance.
What is Insulin Resistance?
Insulin is a hormone that is made by the pancreas and released in response to food to keep blood glucose levels in check. Insulin is the biggest hormonal signal to the body to store glucose as body fat. When our diets are heavy in sugar and refined, processed carbohydrates, blood sugar, and insulin levels climb. Over time, our cells become less responsive to insulin, blood glucose and insulin levels increase and we become "insulin resistant" - we start to gain body fat, especially around and inside the abdomen. We also see signs of this in labs: elevated insulin, blood glucose, triglycerides, LDL cholesterol, and fatty liver.
What Causes Insulin Resistance?
Other causes of Insulin Resistance include:
Diet high in sugar and processed foods
Imbalances in the gut microbiome
Treating Insulin Resistance
There are several ways to treat insulin resistance and most likely it will require a combination of these things for best results:
Hormones: Making sure your hormones are optimized and balanced sets the foundation for your body to maintain healthy body composition and insulin levels. Hormone replacement has been shown to reduce your lifetime risk of insulin resistance, obesity, and diabetes.
Diet: Eating plenty of healthy fats and protein and being strategic and mindful about carbs. Most carbs should be complex, ie. veggies, fruits, and minimal whole grains. Have most of your carbs earlier in the day, and around your workouts to minimize the insulin spike. Always start your meal with a veggie or protein.
Exercise: Ideally, at least 20 minutes of physical activity that you enjoy every day. Take a walk after dinner to lower your blood sugar.
Sleep: Practice sleep hygiene and get at least 7 hours per night. Treat sleep apnea if you have it.
Intermittent Fasting: Try to eat in a 12-hour window, 3 meals per day with no snacking to start. Gradually, you can tighten the window to 6-8 hours.
Pharmaceuticals: If needed, there are medications that have been shown to reduce insulin and improve insulin sensitivity while promoting body fat burning.
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If someone you know is struggling with body composition, weight gain, or insulin resistance, we would love to help! We offer complimentary consultations. Call us today!
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