Insulin resistance is a protective mechanism that has been activated because there is a frequent presence of the hormone insulin in the bloodstream. Because most of the cells are already at full capacity with glucose and additional glucose may wreak metabolic havoc, they will now downregulate their insulin receptors. This downregulation will now allow the cells to resist insulin actions, which will now keep out glucose while increasing the amount in the bloodstream.
What activates insulin resistance
- Consuming processed foods/ the Standard American Diet
- Drinking sodas, juices, and other caloric beverages
- Frequent eating
- Lack of movement
- Being in an insulin dominant state for the majority of a 24hr period.
Number #3 is a biggie because every time you eat anything, you will increase insulin. Decreasing the number of insulin spikes is critical in reversing insulin resistance.
Enter Fasting, but there are levels to this. Fasting in a particular manner based on your situation is key to decreasing the number of insulin spikes, which is critical in reversing insulin resistance and causing weight loss.
Steps you can take to reverse insulin resistance :
It's hard to improve something that you have yet to identify. Therefore I recommend knowing a few numbers to assess your situation accurately. You can multiple tests done; however, the one test I recommend you have done at the very least is the 2-hr Oral glucose tolerance test. This test is the most sensitive test available to identify insulin resistance and is also very helpful to assess the function of insulin secretion from the pancreas.
These are the additional labs that I run on my patients to assess their level of insulin resistance:
- Hgb A1C: Optimal Range: < 5.3 percent
- Fasting blood sugar: Optimal Range: 75 to 85 mg/dL
- Serum insulin: Optimal Range: < 3 ulU/mL
- Triglycerides: Optimal Range: < 100 mg/dL
- HDL: Optimal Range: 59 to 100 mg/dL
- Start an Intermittent Fasting routine.
- Stop Snacking in between meals.
- Eat an 80% plant-based whole food diet.
- Decrease process foods. (White rice, pasta, bread, etc.)
- Eat a potassium and magnesium-rich diet, which decreases the need for insulin.
- Sip on green tea during your fast to help make the initial stage of fasting easier. EGCG is a compound in green tea, and EGCG has a stabilizing effect on blood sugar levels. Our Fast-T is the best on the market for this purpose. Click here to learn more: FAST-T
- Take a high-quality Vitamin-D3 supplement regularly. If you have concerns that you might be vitamin-D deficient, ask to be tested. Our Vitamin-D3 with K2 is one of the best on the market! Click here to learn more: Vitamin-D3/K2
- Take herbs, spices, or natural supplements that will either decrease the need for insulin or help to reduce blood glucose levels. Here are a couple of suggestions listed below.
Chromium decreases the need for insulin.
Alpha-lipoic acid balances blood sugar levels and improves insulin resistance. -Take magnesium.
Chromium improves blood sugar receptor function.
Vitamin E. fat-soluble tocopherol increases insulin sensitivity.
Cinnamon has also been shown to significantly reduce blood sugar levels in people with type 2 diabetes.
Vitamin D- Low D levels have also been linked to metabolic syndrome.
All of these ingredients more can be found in our supplement called "Blood sugar support."
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