Saturday, April 18, 2015

How to overcome being insulin resistant for better results !

There is a way to IMPROVE your insulin sensitivity levels. Did you know that insulin has many important functions in the body.
- It pulls glucose (sugar/Carbs) from the blood and disperses it into our cells to be burned for energy or it is stored as glycogen.
-It prevents hyperglycemic toxicity to neurons.
-It even promotes muscle protein synthesis and this helps to limit muscular hypertrophy (losing muscles), especially following resistance training.
-Insulin inhibitis the breakdown of body fat into free fatty acids for energy production.
Clearly, we need insulin. Without it, we’d die, as type 1 diabetics readily do without an using a synthetic substance daily.
So what does it really do in weight training and why is it so important ?
Insulin inhibits the breakdown of fat into free fatty acids and locks them into the body. Lipolysis is temporarily stopped so that your body can burn or save the glucose coming in. Once the glucose is handled, lipolysis resumes. Your body will go back and forth from burning to saving switching fuel sources as needed. When your insulin is elevated you are NOT burning any fat but when they resume to normal your back on track. When you are insulin sensitive, you secrete enough insulin to get the job done, but not so much that you gain weight and stop burning fat.
Well what happens if a person's insulin levels STAY increased?
Lipolysis is inhibited to an even greater degree. Your body will hold onto fat making it harder to lose. Your brain, artery, and pancreatic cells are exposed to higher levels of blood sugar for longer. Muscle protein synthesis starts to decrease and muscle gaining is harder. Glycogen is replenished at a diminished rate. And if cells are already full of glycogen and there’s nowhere else to put the glucose, it converts to fat for storage.
So you DO NOT want to be RESISTANT !! You want to be SENSITIVE ! Here are some ways to increase and improve your insulin sensitivity !
-Lift weights ! Lifting heavy things with intensity will improve your insulin sensitivity by an interesting mechanism: non-insulin dependent glucose uptake happens immediately after the workout, which allows your muscles to replenish glycogen without insulin
-Perform intervals. 30 seconds on of heavy workload and 30-45 seconds rest for 10 rounds will get you there. An overloaded, energy-replete cell is an insulin resistant cell. Any exercise that burns glycogen and leaves your muscles empty and gaping for more will necessarily increase insulin sensitivity.
-Eat cinnamon, Although cinnamon isn’t always effective against insulin resistance, it can reliably counterbalance the insulin resistance resulting from sleep loss. Plus, cinnamon is delicious and a natural thermogenic !
-Get more Magnesium.Magnesium is involved in 100's of physiological processes, many of which concern glucose disposal and insulin sensitivity. My favorite sources are leafy greens like spinach, nuts, seeds, dark chocolate, and halibut. If you hate spinach, nuts, fish, chocolate.
-Keep off those extra pounds.Since insulin resistance is often the body’s response to energy excess (too much energy in), losing weight (increasing energy out) improves insulin sensitivity. Losing abdominal fat is particularly effective for increasing insulin sensitivity.
-Meditate. Be still with your mind. The quieting of the sympathetic nervous system or the “flight or flight” stress pathway linked to insulin and cortisol levels are reduced when stress is limited. Whatever’s going on, meditation improves insulin sensitivity.
-Reduce your sugar intake. Let's make sure you realize that NATURAL sugar from fruits are ok in moderation. I am talking about artificial sugars.But by most accounts, eating excessive amounts of refined sugar and perhaps even moderate amounts can reduce insulin sensitivity. And “excessive” is relative to hour much spare room is available in their glycogen compartments. People who have been in "excess" have a little more space to have SOME in moderation.
-Try Paleo. Your body will thank you and so will your insulin levels. Since Paleo reduces the amount of sugars, carbohydrates and dairy you consume, your insulin levels will decrease as well.
-Eat low glycemic carbohydrates he glycemic index measures a given food’s impact on blood glucose levels. High-glycemic foods cause a rapid rise in blood glucose, which results in your body releasing large amounts of insulin.The constant bombardment of insulin on your cells causes them to become insensitive to insulin’s effects over time which means more and more insulin is needed to achieve a similar result. Eating a low-glycemic diet can improve glucose uptake and increase your insulin sensitivity
-Eat omega-3 and increase fiber in your diet. Essential fatty acids (EFAs) cannot be manufactured by the body, so they need to be ingested through your diet. Besides these 33 health benefits of omega 3 fatty acids, they also affect inflammation, hormones, mood, metabolism, behavior, and cellular signaling. A diet supplemented with omega 3 fatty acids improves insulin sensitivity and lowers triglyceride levels.Increasing insoluble dietary fiber intake for 3 days significantly improves whole-body insulin sensitivity. Fiber intake is also inversely correlated with the risk of developing insulin resistance and type II diabetes.
Now, you can use this list as a guide for what to do. There are probably other ways to improve insulin sensitivity and make sure you are trying things out one at a time and NOT trying to implement them all in one shot !But this is a good start that should keep you busy for a good long while.

No comments:

Post a Comment