Do you have insulin resistance? Here are 3 easy steps you can take to reverse insulin resistance naturally! Insulin resistance is a lifestyle disease and can be reversed with a few simple diet and exercise adjustments. 𝗖𝗟𝗜𝗖𝗞 𝗧𝗢 𝗥𝗘𝗔𝗗 𝗠𝗢𝗥𝗘 ↓
In today’s video we’re going to be talking about how to reverse insulin resistance naturally i have insulin resistance how to know if you are insulin resistant the best foods you can eat for it etc but in today’s video i am going to give you these are actionable steps that cost basically no money that you can start
Implementing today now this video is actually a continuation of a video i put out a couple weeks ago that video was about what exactly insulin resistance is what causes it and how it is related to metabolic syndrome type 2 diabetes pcos and more i highly recommend pausing this video and going and watching that
One first because if you watch that one first then you’re really gonna understand why the tips i am explaining in this video will work so in today’s video we’re going to discuss the most effective strategies you can start implementing now to help you reverse insulin resistance hey guys welcome back to my channel if
You’re new here my name is kait i’m a health coach and i post videos on a high fat nutrient dense way of eating if you like this video please give it a thumbs up feel free to share and make sure to subscribe and make sure to follow me on instagram twitter and facebook where i share new posts every single
Day okay so in today’s video i’m not gonna go too into what insulin resistance is and what causes it because as i said i uploaded a video that was entirely on that topic a couple of weeks ago but the short summary is insulin resistance is when your body is not able to manage blood sugar efficiently leading to high
Insulin levels and these high insulin levels cause symptoms such as visceral or abdominal fat skin tags dark skin patches and irregular periods for women and this high circulating insulin will eventually lead to other diseases as well so if you’re watching this video today it’s probably because number one your
Doctor has diagnosed you with insulin resistance which is actually pretty rare because doctors do not routinely test fasting insulin despite might think that your insulin resistance symptoms associated with it either way the steps i am about to outline can not only help you to reverse insulin resistance but they
Can also help you to prevent it going forward and keep you in top metabolic health and make sure you stick around until the end of the video because a lot of people don’t realize just how effective tip number three is number one track your blood sugar unless you’re a diabetic it is unlikely that you have
Ever given any thought to your blood sugar but measuring your blood sugar levels periodically and noticing how certain foods affect your blood sugar can help you to make adjustments that will improve your insulin sensitivity as we spoke about in part one of this series insulin resistance is caused by high circulating
Insulin levels also known as hyperinsulinemia and what causes insulin to increase when our blood sugar is constantly spiking throughout the day based on the foods we eat if we can keep our blood sugar from spiking or at least spiking less often less insulin will be needed and by keeping circulating insulin low our
Cells start to become more sensitive to it again aka insulin resistance begins to reverse now i’m going to give you a few tips in a moment for how you can avoid these big spikes and keep your blood sugar more stable but first i’m just going to quickly explain how to test blood sugar the most inexpensive way to measure and
Track blood sugar is using a blood glucose meter like the one from keto mojo you prick your finger put the drop of blood on the strip and your blood sugar reading will come up almost instantly what we want to be looking for here is how the foods we are eating are impacting our blood sugar so we want to test
Eat mainstream recommendations will say to measure only two hours after you eat but by doing this you are missing an important window of time if you really want a clear picture i say measure 10 minutes after eating 30 minutes after eating one hour after eating and then two hours after eating and see how much your blood
Sugar levels sugar to come back down to baseline to what it was before you ate it is big swings up and down that we want to avoid glycemic variability is the word used to describe the change in blood sugar we see throughout the day high glycemic variability with an increased risk of insulin resistance low
Glycemic variability is what we want to aim for by measuring our blood sugar we can see how the foods we are eating are affecting us and if they are contributing to insulin resistance or countering it all right but how can we keep blood sugar stable let’s get into that with tip number two be smart with carbs as we spoke
About in the part 1 video when we eat carbohydrates they’re broken down by our bodies into glucose or sugar and this causes our blood glucose or sugar to rise and this is not the same as protein and fat which are broken down into amino acids and fatty acids to less than 100 grams per day or ideally less than
50 grams our glycemic variability will reduce significantly the second part to this is that when we do eat foods that are rich in carbohydrates such as bread pasta and potatoes we don’t want to eat them naked what do i mean by this when we eat carb rich foods in isolation let’s say a banana or a pear for example which have
Very little protein or fat the blood sugar spike is significant but if we take that same food and pair it with protein and or fat let’s say some peanut butter the blood sugar response is much lower so if you’re having a difficult time reducing carbohydrates entirely can help to mitigate the blood sugar response
Going to eat foods rich in carbohydrates we can eat them around exercise and i don’t mean you need to go on an intense run every time you eat even just going for a quick walk after eating these foods can significantly lessen the spike the reason being is that your body is using that energy immediately instead of relying on
Insulin to carry it to your cells and my final tip for being smart with your carbs kind of goes along is to eat them at the end of your meal for a salad and some roast potatoes for dinner eat the protein and the non-starchy vegetables first and then eat the starchy vegetables one 2017 study done on type
2 diabetics had participants eat the same meal three days in a row on the first day they ate the carbohydrate portion of the meal first and then 10 minutes later ate the protein and the vegetable portion on the second day they ate the protein and the vegetables first waited 10 minutes and then ate the carbs and the
Final day they ate everything together insulin levels were tested before eating and after eating every 30 minutes for the following three hours insulin levels were significantly lower after the meal when the carbohydrate portion was eaten last and number three do the right type of exercise so many people i work with
Who are insulin resistant tell me they feel like they’re doing everything right and they’re not seeing results they’re watching what they eat they’re exercising daily so what gives part of the reason ties in with what we’ve already been talking about about how people don’t understand the impact that their
Food is having on their bodies we think we know what a healthy diet is based on what we see and hear from the media but this interpretation is skewed the second part to this is that people are not doing the right type of exercise in the context of insulin resistance we do not want to be doing endless amounts of cardio
Or intense workout classes the goal of exercise should not be on burning calories burning more calories does not equal better for reversing insulin resistance this is done through resistance training the more muscle mass you have the more room to store glucose your body has this is because our muscles are
Where most glucose is stored which can help to reverse insulin resistance because glucose the following study in several of my videos but i really wanted to mention it again because i think it really hits home that you don’t need to be doing a lot of exercise in order to see improvements to your insulin sensitivity
This study was done in 2019 and looked at the effect short duration resistance training had on insulin sensitivity in overweight men the men did three resistance training sessions a week for six weeks with each session only lasting 15 to 20 minutes so a maximum of an hour of exercise each week during the
Workout they did one singular repetition of nine different exercises at 80 percent of their saw an increase in their insulin sensitivity whether that’s squats push-ups even push-ups on your knees or push-ups on a wall help to improve your insulin sensitivity small changes add up over time and if you do all
Of these little things right it will pay off and you will see results anyways guys that’s all i have for you today i hope you found this video thumbs up click that subscribe button and feel free to share it with a friend or family member who you think would also find it helpful and let me know in the comment section
Down below if you currently track your blood sugar after you eat and if there’s anything you’ve noticed if you don’t currently track and you’re interested in buying a blood glucose monitor i will link to some of my favorites in the description box down below and thank you so much guys for watching if you did enjoy
This video you might also enjoy my video on signs that insulin resistance is reversing you can check it out right here if you want to catch up on my most recent upload you can find it here and if you want to check out my keto diet and carnivore night coaching programs you can find them here thanks guys i’ll see you next time bye
Transcribed from video
How to REVERSE Insulin Resistance NATURALLY! (3 STEPS) 2022 By Health Coach Kait
