Do These 4 Things To Reverse Insulin Resistance Without Medication

Summary

This video provides practical steps to lower insulin resistance without medication by focusing on four pillars of health: nutrition, physical activity, sleep, and stress management. The video emphasizes the importance of hydration, protein intake, and reducing refined sugars in your diet, alongside prioritizing strength training over other forms of exercise. It also highlights the crucial role of quality sleep and managing stress, particularly how they affect insulin and cortisol levels. With a foundation in a positive mindset, these lifestyle changes can significantly improve insulin sensitivity and overall health.

Takeaways

• 😀 Stay hydrated and focus on 30-40 grams of protein per meal to support insulin sensitivity.
• 😀 Aim for 25-35 grams of whole food fiber each day to help reduce insulin resistance.
• 😀 Limit refined sugars and starches, and incorporate healthy fats for better metabolic health.
• 😀 Strength training should be prioritized over other forms of exercise for improving insulin sensitivity.
• 😀 Strength training can prevent sarcopenia (muscle loss) and improve quality of life as you age.
• 😀 Aiming for 2-3 strength training sessions per week at moderate to high intensity is recommended.
• 😀 Aim for 7-8 hours of sleep each night, as poor sleep can increase carb cravings and reduce self-control.
• 😀 Avoid caffeine late in the day, as it can disrupt sleep for hours due to its long half-life.
• 😀 Use blue-light blocking glasses at night to improve sleep by reducing the effect of screen exposure on cortisol levels.
• 😀 Chronic stress raises cortisol and insulin, contributing to insulin resistance and weight gain.
• 😀 Managing stress effectively, including controlling negative thoughts, can help improve insulin resistance and overall well-being.

Q & A

What are the key pillars of health that influence insulin resistance?

The key pillars of health that influence insulin resistance are nutrition, physical activity, stress management, and sleep. These pillars help regulate insulin levels and inflammation in the body.

How does mindset impact insulin resistance?

A negative mindset can lead to self-sabotage, making it harder to adopt healthy habits. Having a positive mindset and believing in your ability to get healthier is essential for overcoming challenges related to insulin resistance.

What are the basic principles of nutrition for lowering insulin resistance?

The basic principles include staying hydrated, eating 30-40 grams of protein at each meal, getting 25-35 grams of whole food fiber daily, reducing refined starches and sugars, and including healthy fats in your diet.

Why is strength training considered the best exercise for lowering insulin resistance?

Strength training improves insulin sensitivity more effectively than aerobic exercises. It helps build muscle mass, which plays a critical role in preventing insulin resistance and improving metabolic health.

How much strength training is recommended for improving insulin sensitivity?

It is recommended to perform strength training exercises 2-3 times a week, targeting all major muscle groups at a moderate to high intensity. The goal is to achieve muscle fatigue after 5 to 12 repetitions.

What are the benefits of strength training beyond lowering insulin resistance?

Strength training helps prevent sarcopenia (muscle loss with age), reduces the risk of fractures and frailty, and enhances overall physical performance and quality of life, especially as you age.

How does sleep affect insulin resistance?

Lack of sleep can lead to greater carb cravings, reduced motivation, and less self-control, all of which can make it harder to stick to a healthy diet and exercise routine, contributing to higher insulin resistance.

What should you do to improve sleep quality for better insulin resistance management?

To improve sleep quality, aim for 7-8 hours of sleep per night, avoid caffeine in the afternoon and evening, and adjust your light environment by blocking blue light from screens to prevent disruption of your sleep-wake cycle.

What role does stress play in insulin resistance?

Chronic stress raises cortisol levels, which increases blood sugar. Elevated blood sugar leads to higher insulin levels, contributing to insulin resistance. Managing stress effectively is crucial to reducing these harmful effects.

How can stress be managed to help lower insulin resistance?

Stress can be managed through mindfulness, deep breathing, positive thinking, and taking regular breaks. By controlling thoughts and reducing emotional stress, you can significantly lower cortisol levels and improve insulin sensitivity.