BackInTheGame78
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I'm not sure enough people understand this.
Insulin resistance is the main problem many people have who are overweight. Weight gain is merely a side effect from this. This manifests itself in various things but one the easiest ways to know if you are insulin resistant is if you are carrying significant fat around your mid section. By definition, if this is true for you, you are insulin resistant to some degree. Perhaps not a full diabetic yet, but on your way to that if you don't make some changes to your lifestyle.
When you increase your insulin sensitivity weight just starts falling off even while everything else might stay the same. People attribute this to various things but the main reason is you are improving your insulin sensitivity by doing these things.
Having a lot of fat in and of itself or being obese creates a negative feedback loop within the body whereby it becomes more and more insulin resistant which leads to more fat being stored easier. It also increases estrogen, as fat cells themselves can create estrogen which creates a negative feedback loop lowering testosterone which then lowers insulin sensitivity even more.
So we know the problem. What's the solution?
Basically to do things that are going to improve insulin resistance.
Sleep 7-8 hours a day. Lack of sleep is literally the worst thing you can do to your body from a stress and insulin sensitivity standpoint.
Intermittent fasting(24+ hours 2 times a week if possible for maximum GH release benefits) or 16-8/20-4, etc.
Intense Resistance exercise(20-30 mins)
HIIT cardio(sprints, bike, elliptical, BW exercises, etc) for 5-15 mins.
Walking(walking has been shown to help force glucose into the muscles in the ABSENCE of insulin, aka, the lower body muscles themselves, moving repetitively in this fashion, can lower blood sugar). Walking is one of the most underrated things in terms of improving insulin resistance there is. 30 minutes a day can do wonders for you. If you have a hill or incline you can walk up repeatedly, even better. If you can add a weighted vest even better. If you can both add a weighted vest and walk up an incline you have the best of both worlds. Walking outdoors or hiking on trails is much better than tredmills as there are variations present that are not there in treadmills.
Cinnamon, Berberine, Alpha Lipoic Acid, Amla powder, ACV before bed(to lower livers ability to produce glucose overnight) prior to meals.
Walking directly after eating has been shown to reduce blood sugar, even if it's only for 2 minutes. 5+ minutes is better tho.
Getting a standup desk if you spend a lot of time seated. The greatest predictor of any cause mortality is the amount of time spent seated. This happens for many reasons but suffice to say it is terrible for the body. Effectively the body "forgets" how much you weigh if you spend long periods of time seated because bearing weight in your leg bones somehow signals your weight to your brain on a regular basis. If you spend lots of time seated your body thinks you weigh far less than you do and it causes a very very negative reaction in the body from everything to hormonal profiles to cholesterol to blood pressure to pretty much anything else.
Eat low GI foods. These are foods that do not cause a sharp spike in blood sugar. You can look up these type of foods and they are not always what you think. For instance grapes are very sweet but they are a low GI food. Raisins are not tho. Typically the more nutrient dense and water containing a food is, the lower the GI rating. Things to avoid are stuff like white potatoes, white bread, sugary foods and drinks, HFCS, processed foods, etc.
Your body didn't become insulin resistant overnight, it has likely been years or even decades in the making, but you have the ability to improve it and improve it far quicker than it went downhill.
Insulin resistance is the main problem many people have who are overweight. Weight gain is merely a side effect from this. This manifests itself in various things but one the easiest ways to know if you are insulin resistant is if you are carrying significant fat around your mid section. By definition, if this is true for you, you are insulin resistant to some degree. Perhaps not a full diabetic yet, but on your way to that if you don't make some changes to your lifestyle.
When you increase your insulin sensitivity weight just starts falling off even while everything else might stay the same. People attribute this to various things but the main reason is you are improving your insulin sensitivity by doing these things.
Having a lot of fat in and of itself or being obese creates a negative feedback loop within the body whereby it becomes more and more insulin resistant which leads to more fat being stored easier. It also increases estrogen, as fat cells themselves can create estrogen which creates a negative feedback loop lowering testosterone which then lowers insulin sensitivity even more.
So we know the problem. What's the solution?
Basically to do things that are going to improve insulin resistance.
Sleep 7-8 hours a day. Lack of sleep is literally the worst thing you can do to your body from a stress and insulin sensitivity standpoint.
Intermittent fasting(24+ hours 2 times a week if possible for maximum GH release benefits) or 16-8/20-4, etc.
Intense Resistance exercise(20-30 mins)
HIIT cardio(sprints, bike, elliptical, BW exercises, etc) for 5-15 mins.
Walking(walking has been shown to help force glucose into the muscles in the ABSENCE of insulin, aka, the lower body muscles themselves, moving repetitively in this fashion, can lower blood sugar). Walking is one of the most underrated things in terms of improving insulin resistance there is. 30 minutes a day can do wonders for you. If you have a hill or incline you can walk up repeatedly, even better. If you can add a weighted vest even better. If you can both add a weighted vest and walk up an incline you have the best of both worlds. Walking outdoors or hiking on trails is much better than tredmills as there are variations present that are not there in treadmills.
Cinnamon, Berberine, Alpha Lipoic Acid, Amla powder, ACV before bed(to lower livers ability to produce glucose overnight) prior to meals.
Walking directly after eating has been shown to reduce blood sugar, even if it's only for 2 minutes. 5+ minutes is better tho.
Getting a standup desk if you spend a lot of time seated. The greatest predictor of any cause mortality is the amount of time spent seated. This happens for many reasons but suffice to say it is terrible for the body. Effectively the body "forgets" how much you weigh if you spend long periods of time seated because bearing weight in your leg bones somehow signals your weight to your brain on a regular basis. If you spend lots of time seated your body thinks you weigh far less than you do and it causes a very very negative reaction in the body from everything to hormonal profiles to cholesterol to blood pressure to pretty much anything else.
Eat low GI foods. These are foods that do not cause a sharp spike in blood sugar. You can look up these type of foods and they are not always what you think. For instance grapes are very sweet but they are a low GI food. Raisins are not tho. Typically the more nutrient dense and water containing a food is, the lower the GI rating. Things to avoid are stuff like white potatoes, white bread, sugary foods and drinks, HFCS, processed foods, etc.
Your body didn't become insulin resistant overnight, it has likely been years or even decades in the making, but you have the ability to improve it and improve it far quicker than it went downhill.
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