February 8, 2023

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Six heaping tablespoons of dill weed sprinkle that all oh no okay i’m getting a little weird there okay the reality is i have nine foods that have a very positive impact on insulin sensitivity and the reason that i’m talking about these specific foods is because they affect insulin signaling they affect how a cell receives a signal from insulin which is one of

The biggest pieces we have to look at when it comes down to insulin resistance and insulin sensitivity so without further ado let’s just jump right in the first one macadamia nuts now i’m not saying macadamia nuts are magically going to fix things but what we do have to look at is how inflammation in our body affects insulin resistance in the first place okay

Inflammation triggers the gene expression of specific proteins that will actually inhibit the signal from insulin so when we have inflammation it’s like static and that static impedes insulin from being able to receive or send its signal to the cell properly okay so that’s a big problem when you look at macadamia nuts they have two very specific kinds of fats that

Are pretty well documented okay we have oleic acid omega-9 and we have pulmonalic acid which is called omega-7 now there was a study that was published in the journal lipids that looked at this specifically they looked at 40 to 60 grams of macadamia nuts per day for four weeks on people with hypercholesterolemia now with this they saw pretty interesting result they

Saw there was an improvement in leukotriene levels so a reduced amount of inflammation and also a reduced amount of oxidative stress and it was nothing to sneeze at pretty good numbers okay so what this is potentially demonstrating is that the anti-inflammatory effect of macadamia nuts may allow insulin to be able to send its signal to send that insulin signal

And for the cell to receive it better it leads me into the next one omega-3s in general so this means chia seeds flax seeds fish oil salmon mackerel sardines whatever anything with good amounts of quality omega-3s this comes down to mitochondrial dysfunction okay so our mitochondria and how it processes energy plays a big role in potential insulin resistance

As well as what is called damage to the endoplasmic reticulum fancy gobbledygook for basically cellular and bioenergetic damage okay there are studies that document polyunsaturated fatty acids like omega-3s as really being powerful for regulating the mitochondrial bioenergetics and also helping scavenge up some of the damage in the endoplasmic reticulum meaning

Long story long omega-3s allow the energy processing to work better which therefore has a downstream effect on how our cells perceive insulin if you want to put it that way now before i get into this next one which is super interesting there’s something you should kind of understand okay you can monitor your levels of insulin sensitivity or glucose tolerance to

A certain degree by continually watching your glucose you can prick your finger you can watch that stuff and see how you respond after food okay it’s less about the fasting response and more about what happens right after you eat food are your levels staying high or are they coming down where they should i wear a continuous glucose monitor so that i can monitor

Exactly what happens to me after i eat a specific food namely carbohydrates right i put a link down below if you want to try out wearing a continuous glucose monitor it beams in real time my blood sugar to my phone so it allows me to really see what’s going on really makes it cool this company is called cygnus so it uses the dexcom continuous glucose monitor and

Then the cygnus app translates everything into like a really cool snapshot for me so i know how i respond to foods that i log and i also know when i’m spiking or when i’m dropping and then it gives me tips like hey you should go out and walk right now because you’re spiking so sometimes eat an orange or something and i spike like crazy and other times i’ll eat

That orange and won’t spike but it’ll remind me when it is spiky just super cool stuff the link down below will save you 15 off if you want to give them a shot so protein is one of the most important things if not the most important thing so the european journal clinical nutrition published a really interesting paper they took a look at 80 obese individuals with

Insulin resistance and they divided them into four groups now what they ate with these four groups one group ate moderate amounts of protein from animal-based sources another group ate moderate amounts of protein from plant-based sources and then high protein from animal-based and high protein from vegetable base what they found is that regardless of the protein

Source the group that ate higher amounts of protein both vegetable or animal ended up having a significant improvement in insulin sensitivity we’re talking a 60 to 90 percent improvement in insulin sensitivity in those that had higher amounts of protein now more protein generally means that you’re going to consume less carbohydrates but it also is going to have

An effect on how we absorb the carbohydrates that we consume along with it okay not to mention feeding the muscle which acts as a glucose sink more muscle means more ability to deal with glucose so adding protein to your diet is probably the most powerful thing that you could do now this next one is super interesting very weird but really intriguing seaweed okay

Yes you should be like seaweed monster man from spongebob it really is awesome but in reality seaweed works upon some interesting pathways namely what is called glucagon-like peptide one now glp one is something that is released when we eat food and this glucagon-like peptide 1 sends a satiety signal but it also regulates how we absorb glucose so where does seaweed

Come in well there’s a study that was published in applied phycology that took a look at the ethanol extracts of green algae and how it impacted people they found that this green algae ended up having a significant effect on the synthesis of glucon-like peptide one meaning able to create more glp-1 which is really intriguing so you got more of this thing this

This peptide that is allowing us to feel satiated and absorb less in the way of carbohydrates or attenuate the absorption so to speak but it goes deeper than that especially when you look at the ethanol extracts of kelp this is really fascinating they found with the ethanol extracts of kelp that there was a 90 inhibition of dipeptidyl peptidase now what is that

That is something that is required to break down glucagon like peptide one so if this dpp is lower then that means glucagon-like peptide one is staying active in our system longer which is a tremendous thing but then you look at the brazilian journal of medical and biological research and that tells us a little bit more about why glucagon-like peptide 1 also helps

Insulin resistance it demonstrated that higher levels of glucagon-like peptide 1 led to lower levels of inflammation like tumor necrosis factor alpha interleukin-6 interleukin-1 beta all inflammatory markers that are associated with disrupting the insulin signaling so we have two real pathways there the absorption pathway but also the anti-inflammatory pathway

So very important get that seaweed in soluble fiber this is a big one too chia seeds flax seeds you might be thinking oh i eat a lot of fiber i eat a lot of vegetables not talking about the regular insoluble fiber here we’re talking about soluble fiber specifically okay we’re talking things like psyllium the chia the flax even the cool oatmeal i’m not a big fan

Of grains and oatmeal but still it’s soluble fiber so there’s an interesting study that’s published in the british journal nutrition took a look at 264 people okay and it looked at their fiber intake namely their soluble fiber intake they found that those that consumed more soluble fiber had lower levels of insulin resistance but it didn’t matter with insoluble

Fiber so they could eat a bunch of insoluble fiber but that didn’t seem to have an impact on their insulin resistance but soluble fiber did and it also demonstrated that it was weaker when adjusted for body fat that means that the more body fat you have the more overweight you are the more obese that you are the larger the impact of soluble fiber on you that

Doesn’t mean that if you’re lean you should not have soluble fiber but it means that the more overweight you are the more important it becomes which is fascinating now the mechanism behind this is more than likely going to be microbiome related okay we have a soluble fiber which heavily ferments in the gut compared to insoluble fiber so that fermentation aspect

Feeds the gut microbiome leading to short chain fatty acids which can regulate our glucose metabolism now these next two are kind of a two for one turmeric and ginger now turmeric the active component curcumin can regulate or actually send you deeper into what’s called an ampk state okay or phosphorylating ampk is what’s more technically called okay so when you

Phosphorylate ampk it means that your body is seeing you in more of a deficit like when you exercise you are activating ampk so turmeric may activate ampk allowing the cells or triggering the cells to take up fuel it encourages the cells to take up fuel which means your glucose can lower which can reduce your homa ir your levels of insulin resistance now ginger

Is interesting because of the gingerols that are in it and this is where we have to look at some petri dish studies some in vitro stuff that’s still fascinating and well worth just testing out some ginger so there’s a study that was published in planta medica that found that gingerols in an in vitro situation increased the level of glut4 receptors on the surface

Of a cell meaning there were more let’s call them nets there were more nets that were able to be casted out into the bloodstream to grab glucose okay so if a cell only has two nets it’s not going to catch much glucose but if it has 20 nets it’s going to catch 10 times as much glucose so gingerol might be a very powerful thing and i want to finish off with one

Of my favorites okay apple cider vinegar but this is some newer research that is flabbergasting as far as different types of people go there was a study that was published in the journal diabetes care took a look at eight individuals that were insulin sensitive 11 individuals that were insulin resistant and 10 individuals that were type 2 diabetic and it gave

Them 20 grams of apple cider vinegar or a placebo followed by a high carb meal well then they measured their glucose 60 minutes later and this is what they found apple cider vinegar increased the insulin sensitivity by 34 in insulin resistant individuals okay apple cider vinegar increased insulin sensitivity by 19 in type 2 diabetics that’s kind of interesting

But what that potentially implies is that people that are full blown diabetic are a little bit further down the line to where apple cider vinegar isn’t going to have as powerful of an impact but still a 19 increase in insulin sensitivity nothing to sneeze at and something you absolutely should be paying attention to but if you are not quite on the type 2 diabetic

Range and you’re just insulin resistant you have a 34 improvement in your insulin sensitivity and it likely has to do with how it affects disaccharide breakdown so basically apple cider vinegar can affect how we absorb carbohydrates so by having it before a meal or even with a meal we can lessen the impact of the carbohydrates on our body which is really cool one

Other quick thing i’m going to throw in here magnesium just in general from almonds or even supplementation magnesium is so important overall for insulin sensitivity without magnesium this whole bioenergetic piece gets thrown out of whack and our glucose metabolism gets thrown out of whack so prioritize magnesium in your diet and possibly even supplementation as

Always keep it locked and here on my channel and i will see you tomorrow

Transcribed from video
The Best Foods to Eat if You have INSULIN RESISTANCE By Thomas DeLauer