January 26, 2023

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There’s a few reasons that you’re tired when you have less insulin sensitivity or you’re insulin resistant or unfortunately if you’re pre-diabetic or even type 2 diabetic the reasons are pretty simple and i also have ways that you can sort of mitigate some of the fatigue that isn’t just loading up on caffeine to get around it okay so what we have to briefly

Remember is that when you are resistant to insulin it means that your cells do not take glucose up very well okay so that means that the cells are not getting the actual fuel that they need now i say this and you can probably jump right to the conclusion that says oh wait a minute okay yeah if the cell’s not getting fuel then of course it’s gonna cause fatigue

And that to a certain degree is correct but we need to dive in a little bit deeper because there’s more to it than just that when it comes down to the fatigue after today’s video you can save 30 off by checking out thrive market they’re an online membership-based grocery store so no matter what kind of dietary pattern you’re doing whether it’s vegan whether it’s

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Kind of way but that link is down below so you’ll save 30 off your initial grocery order plus you get a free 50 gift when you do use the special link since they’re a sponsor on this channel so check them out down below now generally when we talk about the fatigue that is associated with the cell not getting energy this would actually come at a time when you have

Carbohydrates so if you ate a high carbohydrate meal what would happen is the glucose from those carbohydrates would start circulating and ideally it would signal the pancreas to produce insulin so the pancreas does its job and it produces insulin the problem is at the cell level it’s resistant to the insulin okay so when the cell is resistant to the insulin it

Doesn’t open the door for the glucose to get into the cell and that glucose is needed to create what’s called atp atp is what is ultimately phosphorylated to create energy okay so without the glucose to create the atp we are forced to run on different energy systems which isn’t always a big deal like we can run on fats we can run on ketones this isn’t the end of

The world but the problem is when the body has gotten ready to run on carbohydrates because you just consumed them and it increased insulin as a result well then the body isn’t going to be able to run on the fats as efficiently you see the common question is well if the body is so good at using fats then how come if the body doesn’t use carbs when we’re diabetic or

Insulin resistant why does it just shift to using fats well it can but the problem is that you ate carbohydrates and the pancreas doesn’t have a problem the pancreas is still producing insulin somewhat as it should and that insulin stands in the way of you using fats as fuel so for that period of time after you consume carbohydrates you do run into a problem where

You’re fatigued so what i would suggest alongside the carbohydrates are things that i talk about frequently on this channel apple cider vinegar can help increase the uptake okay things like cinnamon along with a meal can help increase the uptake and we’re talking small sometimes negligible things but they do make a difference okay now in addition to cinnamon also

Making sure your magnesium levels you’re making you like getting four 500 milligrams of magnesium a day can all help with this process and then chromium is another mineral you could take you know 500 to 1000 micrograms of chromium and that could actually help you really take glucose up into the muscle independent of insulin okay now i would normally say go ahead

And do a little bit of exercise so it helps the glucose get into the cell but if you’re fatigued it’s hard to do that but even literally just flexing muscles and doing a couple slow air squats that forces glucose into the cell independent of insulin so even without insulin being required that’ll force glucose into the cell and that could help kind of kick start

Some things anyway moving on to the next reason that you might experience some fatigue when glucose is circulating and does not get taken up by the cell think about what happens it has to turn into something eventually it starts to possibly turn into fat that’s bad enough okay but it’s a complex situation creating fat from glucose is complex okay it’s called de

Novo lipogenesis and people in the low-carb community especially think that carbs automatically just turn to fat the second you don’t burn them it’s not quite that simple the carbs do turn to fat or can turn to fat but they go through this multiple conversion process like multiple step process seven or eight steps okay melanocoenzyme all kinds of things okay it

Is complicated and that’s my point the complicated process of converting this extra glucose into fat actually makes you fatigued it drains energy you actually can put yourself in more of an exhausted state by building fat from glucose so what happens is when you eat a high carbohydrate meal sure you’re not getting the energy but you’re also potentially building fat

Which takes energy the construction workers of your body have to build new bricks of fat that takes energy that takes manpower or cell power right so something we definitely need to pay attention to now the next one is one that’s very intriguing you’ve probably heard of glycation before glycation is when glucose levels are so high that the sugar in your bloodstream

Is almost caramelizing proteins think of it as like putting some onions in a pan those onions you know the sugar and the onions eventually get them to caramelize right well the sugar in your bloodstream can actually caramelize or glycate proteins and create what are called glycation end products this sounds like something that’s over marketed hype because it is

Over marketed hype a lot of times people try to scare people but when your glucose levels are high because you’re insulin resistant pre-diabetic or diabetic this is a real problem and the glycation alone this creates an inflammatory response within the body because you now have somewhat foreign bodies in your blood glycated proteins that aren’t really supposed

To be there the body has to deal with elevating inflammatory responses these inflammatory responses then trigger pain okay inflammation causes pain especially in those that already have acute or somewhat chronic injuries right now with this pain triggers a perception of fatigue inflammation in and of itself can actually cause fatigue too because it continues to

Create more static where the cell can’t really get signals properly but just having more pain and stiffness creates a perception of fatigue okay so this is a very big problem so when you start recognizing okay this is like the fatigue i’m having after i eat a high carbohydrate meal yeah this is real so what are some other things that you can do with this okay when

It comes down to having your body not store the glucose as fat that comes down to the shift in the kinds of fuel that you use okay i would recommend having like 30 to 50 grams of carbohydrates coming from fruit per day because the fructose is going to not trigger an insulin spike quite as much and if you get a little bit of that fruit in you cover some of your

Bases with your cravings without a huge huge insulin spike okay so that could help you out as far as the fat storage piece goes now additionally with the body converting this glucose into fat one of the best things you can do and i know it’s not the most exciting thing is simple cardio okay after you consume meals go for a walk it really does make a difference

Because if that glucose is in the bloodstream and it gets sucked into the tissue to be used immediately it will not get converted into fat and i know this sounds like unreasonable to do after every meal and that’s fine but definitely do it after meals where you have more than 40 grams of carbohydrates okay make that a rule of thumb 40 grams of carbs or more go

For a 10 minute walk it’s something very very simple lastly when we deal with the glycation piece this is something that we all have to be careful of because how do we combat inflammation is really how we go after this you can’t really combat the glycation directly without reducing glucose levels which is all the things we’ve talked about already to help modulate

That right but doing periods of fasting where your body has no choice but to sort of suck up that fuel for a little bit but also allows the body to upregulate ketone formation which has a powerful effect against the master regulator of inflammation which is called nuclear factor kappa b as well as what’s called the nlrp3 inflammasome so basically you’re indirectly

Affecting inflammation therefore kind of helping the pain and helping the energy so if you go like 12 14 16 hours without food on the regular your body can start to kind of quell that inflammation a little bit that’s why a lot of times in the morning you might feel stiff when you wake up but as the day goes on and inflammation builds a lot of times the pain kind

Of come builds up i know that’s the case with me right as you eat foods that you respond to in different ways so hopefully all these little things can be tools in your toolbox to help you understand the fatigue and combat it i’ll see you tomorrow

Transcribed from video
The MAJOR SIGN of Insulin Resistance | What it FEELS Like By Thomas DeLauer