WHAT IS INSULIN RESISTANCE?

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 sugar levels in check. Insulin is the biggest hormonal signal to the body to store glucose as body fat tissue. 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, our 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 blood tests: elevated insulin, blood sugar (or glucose), triglycerides, LDL cholesterol, and fatty liver.

What Causes Insulin Resistance?

Other causes and risk factors of Insulin Resistance include:

Hormone deficiencies

Diet high in sugar and processed foods

Obesity

PCOS

Physical inactivity

Inflammation

Imbalances in the gut microbiome

Sleep apnea

Genetics, such as a family history of Gestational Diabetes

Treating Insulin Resistance

There are several ways to treat insulin resistance, and most likely, it will require a combination of these things for the best results:

Hormones: Making sure your hormones are optimized and balanced sets the foundation for your body to maintain healthy body composition and reverse insulin resistance. Hormone replacement has been shown to reduce your lifetime risk of insulin resistance, obesity, and diabetes.

Healthy Diet: Eat plenty of healthy fats and protein and be strategic and mindful about carbs. Most carbs should be complex, i.e., veggies, fruits, and minimal whole grains. Have most of your carbs earlier in the day and around your workouts to minimize the insulin and blood sugar spikes. 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 or reverse insulin resistance and improve insulin sensitivity while promoting body fat burning.

Other resources:

Dr. Markhyman on Instagram

Glucosegoddess on Instagram

Dr. Jason Fung on Youtube

Why We Get Sick by Dr. Ben Bikman

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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