Follow This Diet To Reverse Insulin Resistance & Diabetes in 2 Weeks!
Summary
TLDRThis video script delves into insulin resistance, its prevalence, and the potential to reverse it through diet and lifestyle changes. It outlines causes, symptoms, and emphasizes the importance of a diet low in glycemic index and rich in whole foods. The script also touches on the role of exercise, the benefits of certain foods, and mentions natural alternatives to medication. The goal is to educate viewers on managing and overcoming insulin resistance to prevent progression to type 2 diabetes.
Takeaways
- 📊 Insulin resistance is a common condition that can progress to pre-diabetes and type 2 diabetes if left untreated.
- 🔍 Insulin resistance can often go unnoticed, serving as an early warning to reassess diet and lifestyle for necessary changes.
- 🍽️ An insulin resistance diet involves consuming unprocessed whole foods and avoiding highly processed foods to improve insulin sensitivity.
- 🍏 Glycemic index is a key concept; choosing low glycemic index foods helps regulate blood sugar levels and prevent insulin spikes.
- 🚫 Symptoms of insulin resistance include darkened skin patches (acanthosis nigricans), frequent urination, fatigue, and tingling in extremities.
- 🍇 Eating fruits with a low glycemic index, like strawberries and guava, can be beneficial for managing insulin resistance.
- 🥦 Vegetables are essential for providing necessary nutrients and antioxidants that help combat insulin resistance.
- 🥑 Healthy fats, such as those found in olive oil, avocados, and salmon, are crucial for an insulin resistance diet.
- 💊 Medications like metformin can aid in insulin sensitivity but may have side effects; natural alternatives like berberine and cinnamon can be considered.
- 🏃♂️ Regular exercise and maintaining a healthy body weight are vital for reversing insulin resistance.
- 🍽️ Intermittent fasting, high-fat low-carb meals, and plant-based diets can contribute to weight loss and improved insulin sensitivity.
Q & A
What is insulin resistance and why is it significant?
-Insulin resistance is a condition where the body's cells do not respond properly to insulin, leading to higher blood sugar levels. It is significant because it affects a large proportion of the population and can progress to pre-diabetes and type 2 diabetes if left untreated.
How can insulin resistance be reversed?
-Insulin resistance can be reversed by following an insulin resistance diet and making lifestyle changes, without necessarily resulting in pre-diabetes or type 2 diabetes.
What are some common symptoms of insulin resistance?
-Symptoms to look out for include acanthosis nigricans (darkening of the skin), frequent urination, extreme tiredness, and tingling or numbness in the extremities.
What is the role of glycemic index in the insulin resistance diet?
-The glycemic index measures how quickly carbohydrates turn into sugar in the blood. Choosing foods low in glycemic index can help regulate blood sugar levels and improve insulin sensitivity.
Which fruits are recommended for someone with insulin resistance?
-Fruits with a low glycemic index such as strawberries, guava, cherries, blueberries, and papaya are recommended as they have properties that can help improve insulin resistance.
Why are vegetables important in an insulin resistance diet?
-Vegetables are important because they are rich in vitamins, minerals, and fiber, and they are low in carbohydrates. They help to reduce oxidative stress and support overall health, including insulin function.
How do dairy products from grass-fed animals potentially help with insulin resistance?
-Dairy products from grass-fed animals are high in calcium, vitamin D, and trans palmitoloic acid, which have been proposed to help prevent the mechanisms causing diabetes and improve insulin sensitivity.
What are some natural alternatives to medications for improving insulin sensitivity?
-Natural alternatives include berberine and Ceylon cinnamon, which have been proven to be effective for insulin resistance and pre-diabetic patients.
How can one test for insulin resistance?
-One can test for insulin resistance by measuring fasting insulin levels, glucose levels, and calculating the HOMA score, which indicates insulin resistance levels.
What lifestyle changes are recommended to reverse insulin resistance?
-Regular exercise, maintaining a healthy diet with a focus on nutrient-dense foods, and intermittent fasting are recommended to help reverse insulin resistance.
Why is it important to avoid simple carbs in an insulin resistance diet?
-Simple carbs can cause a rapid increase in blood sugar levels, which can exacerbate insulin resistance. It's important to focus on complex carbs, high-fiber foods, and healthy fats instead.
Outlines
🚨 Understanding Insulin Resistance and Diet
This paragraph introduces the concept of insulin resistance, its prevalence, and the potential for reversal through diet. It emphasizes that insulin resistance often goes unnoticed and can lead to pre-diabetes and type 2 diabetes if untreated. The script outlines the topics to be covered, including causes, symptoms, dietary approaches, and the importance of lifestyle changes. It also mentions the Sugar MD app as a resource for managing diabetes and encourages downloading it for expert coaching and support.
🍽 Dietary Strategies for Insulin Resistance
The second paragraph delves into dietary strategies to combat insulin resistance, focusing on the importance of a low glycemic index diet. It explains the concept of glycemic index and its impact on blood sugar levels, advocating for whole, unprocessed foods. The paragraph lists various fruits and vegetables that are beneficial, such as strawberries, blueberries, and guava, which contain nutrients that can improve insulin sensitivity. It also touches on the role of dairy products from grass-fed animals and the benefits of healthy fats from sources like olive oil, avocados, and fish.
💊 Medications and Natural Alternatives for Insulin Resistance
This paragraph discusses the role of medications like metformin and Actos in managing insulin resistance and their potential side effects. It suggests natural alternatives such as berberine and Ceylon cinnamon, which have been shown to improve insulin sensitivity. The paragraph also covers the importance of regular exercise in reversing insulin resistance and provides tips on maintaining a healthy diet with nutrient-dense foods, especially in the first half of the day, and the benefits of intermittent fasting.
🏃♂️ Exercise and Lifestyle Changes for Insulin Resistance
The final paragraph emphasizes the importance of exercise and lifestyle changes in managing insulin resistance. It mentions the role of visceral fat as a primary contributor to insulin resistance and the need for a consistent exercise routine and a sound diet. The paragraph provides practical advice on incorporating exercise into daily life and suggests that even small changes, like taking the stairs, can make a significant difference. It concludes by encouraging viewers to subscribe to the channel for more educational content and wishing them success in their health journey.
Mindmap
Keywords
💡Insulin Resistance
💡Glycemic Index
💡Pre-diabetes
💡Type 2 Diabetes
💡Dietary Approaches
💡Acanthosis Nigricans
💡Visceral Fat
💡Anthocyanins
💡Intermittent Fasting
💡Nutrient-Dense Foods
💡Exercise
Highlights
Insulin resistance can affect a large proportion of the population and often goes unnoticed, potentially leading to pre-diabetes and type 2 diabetes.
Contrary to popular belief, insulin resistance can be reversed through diet and lifestyle changes, not always resulting in pre-diabetes or type 2 diabetes.
Insulin resistance serves as an early warning indicator prompting individuals to reassess their diet and lifestyle.
Belly fat, particularly visceral fat, is a significant cause of insulin resistance as it prevents sugar from entering cells.
High insulin levels can be damaging, and managing insulin production is crucial for preventing insulin resistance and related health issues.
Acanthosis nigricans and skin tags are signs of insulin resistance, along with frequent urination, fatigue, and tingling in extremities.
Eating a diet high in unprocessed whole foods is essential for increasing insulin sensitivity and decreasing insulin resistance.
Foods high in saturated fats and high glycemic index foods can exacerbate insulin resistance.
Fruits with a low glycemic index, such as strawberries and guava, can be beneficial for managing insulin resistance.
Vegetables are crucial for preventing insulin resistance due to their antioxidants, vitamins, and minerals.
Dairy products from grass-fed animals can help prevent insulin resistance due to their calcium, vitamin D, and healthy fats.
Lean meats, beans, legumes, nuts, and seeds are important for a balanced diet that supports insulin resistance management.
Omega-3 fatty acids from fish like salmon and mackerel are important for preventing diabetes-related heart problems.
Medications like metformin and Actos can help with insulin sensitivity but may have side effects, and natural alternatives like berberine and cinnamon can be considered.
Regular exercise and maintaining a healthy waist circumference are vital for managing and reversing insulin resistance.
Intermittent fasting, high-fat low-carb meals, and plant-based diets can aid in weight loss and improving insulin resistance.
Avoiding simple carbs and incorporating nutrient-dense foods in the first half of the day can help combat insulin resistance.
Even a small reduction in body weight can significantly improve insulin resistance, emphasizing the importance of lifestyle changes.
Transcripts
do you want to learn more about the
insulin resistance diet because you
think you're insulin resistant well
you're in the right place
insulin resistance affects a large
proportion of American population
interest of the world too
so its presence often goes unnoticed and
unchecked for a long time in adults
insulin resistance can progress to
pre-diabetes and if left untreated type
2 diabetes Now contrary to popular
belief insulin resistance can be
reversed by following an insulin
resistance diet and does not always
result in pre-diabetes or type 2
diabetes it could be a very useful early
warning indicator to know that your
insulin resistant prompting you to
assess your diet and lifestyle to see
where the changes can be made right
well today we are going to talk about
these things number one what causes
insulin resistance and how does it
develop number two symptoms of insulin
resistance look out for number three and
most importantly dietary approaches to
insulin resistance and we're going to
talk about glycemic index as well
and we're going to talk about you know
all the foods that are low in glycemic
index you're going to talk about
medications and homeopathic treatments
for insulin resistance as well and
finally we are going to talk about
reversing insulin resistance with the
right diet approach and the exercise
have you downloaded the sugar MDF yet if
not you are missing out on some great
resources for managing your diabetes our
team of experts over free coaching via
app texting so you can get answers to
all of your diet and diabetes related
questions
plus using the app daily will help you
stay on track and help make
healthy choices
so download there today start living
your best life
remember to subscribe to our newsletter
for weekly educational emails as well
now insulin resistance and how to
overcome it reversing insulin resistance
regaining energy controlling blood sugar
cravings and lowering the risk of many
lifestyle related problems all start
with minor lifestyle changes so what
causes it right well belly fat or on
your waist there is something called
visceral and also subcutaneous fat as
well but the visceral fat is found in
abdominal cavity and insulin resistance
occurs when your fat cells especially
refuse to respond to insulin preventing
sugar from entering to your cells now
following that your body attempts to
correct Itself by producing more insulin
in order to stabilize your blood sugar
levels now as you know insulin is a
hormone that regulates the uptake of
glucose by cells so it's not a bad
hormone right you need it it's just too
much of it when you have excessive
insulin then it becomes damaging right
so insulin is produced by the pancreas
of all types of diabetics in most of
them right but their body doesn't
respond to it properly
so some of them even require insulin
injections although they make their own
insulin so we have to find ways to make
sure your body can actually use that
insulin correctly especially before you
become diabetic
here are some symptoms of insulin
resistance to look out for so if you're
unaware that your insulin resistant you
may want to look for something called
acanthosis and agricans these are some
brownish blackish marks on your skin
around your neck it could be under your
armpits and so forth It's called a
contosis in agricans this happens when
the skin darkens you may actually even
see some skin tags in the similar areas
as well which is another sign of insulin
resistance if you are getting to feel
like you need to urinate a lot you're
feeling extremely tired you start
getting tingling and numbness in your
extremities you may be already diabetic
if the pancreas produced enough insulin
despite the resistance you know most
people will have no symptoms except the
things that we talked about and not
everybody will have the acanthos and
snare cans or skin tags and so forth so
it is not a bad idea to look at your
blood sugar levels when you have a blood
work done and see where you are standing
now the good news is eating the right
foods can actually reverse the process
and a diet for example high in
unprocessed Whole Foods is the essential
key thing for increasing your insulin
sensitivity or decreasing your insulin
resistance so if you continue to eat
white bread cakes cookies ice cream all
that goodies right highly processed
foods you're not going to be unlocked
your insulin resistance will continue to
pile up and you're going to end up
becoming a diabetic if you're not
already so
eating foods high in saturated fats such
as sausage bacon cheese butter things
like that especially if they are coming
from animals that are not grass-fed
you're not going to do well if you're
eating foods high in glycemic index
you're going to be in trouble so you
have to choose foods that are low in
glycemic index especially when it comes
to fruits fruits are okay as long as
they are low in glycemic index right you
know glycemic index determines how fast
those carbohydrates turn into sugar in
your blood so with a local glycemic
index around 55 or below you're going to
digest and absorb and metabolize the
carbs more slowly so your body will have
time to deal with the carbohydrates and
will not screed too much insulin at a
time
and it will also help with the weight
loss and lower the risk of type 2
diabetes of course because your beta
cells will not be working as hard
now if you have obese children around
you it could be your kids your grandkids
again the perfect diet for them would be
a local glycemic index carbohydrates
because it is very hard to tell kids to
donate carbs it's just they're just not
going to listen right so but you can
alternate you can say hey instead of
instead of maybe uh you know the grapes
maybe you can go for an apple or
something like that you know you can
alternate or
better example would be instead of going
for a candy go for grapes you know
grapes even better than the candy so you
just need to give those options to obese
children so they do not become diabetic
now whole fruits have a lot of fiber in
them right so that also helps regulate
your blood sugar and weight uh
especially before you become diabetic
you may want to eat fruit frequently in
small amounts so that your body can help
to deal with the toxins you know that
your body will help time to produce
enough insulin to deal with these high
fiber local glycemic index Foods as long
as you watch your portion size which is
probably like your palm size so anything
that fits into your palm should be good
to go for it for a portion you can eat
pomegranates which I love in in the
season you know they help with free
radical damage a lot of fruits do right
and you can safely consume them because
they have so much biochemicals in them
even grapes contain something called
Resveratrol which is a phytochemical
that influences your insulin secretion
and action so if you're not a diabetic
you know eating 10 grapes or even with
diabetes eating like 10 pieces of grapes
is not gonna cause significant problems
strawberry is a great local glycemic
index fruit for example I highly
recommend it to all of my diabetics it
can also boost your immunity it can
fight cancer it can improve your
metabolism so you can burn more calories
and of course help lose weight as well
guava is low in glycemic index sometimes
people ask about that constipation it
will be better if you are suffering from
constipation as a diabetic guava has a
very high fiber content so cherries can
be a little problem but the blueberries
they're high in anthocyanins which boost
your insulin synthesis by up to 50
percent there's even hope that the
anthocyanin will one day become a basis
for some novel diabetes therapies so
papaya right you know people ask about
that too you know all those fancy fruits
the it has a lot of antioxidants it's an
excellent choice for diabetics if you
want to go for it you live in Florida
you'll find it everywhere Texas you will
find it so papaya has been even shown to
improve your longevity by preventing
excessive cell damage now how about
oranges well there is phloanols in there
and some phenolic acid that has been
shown to be significant in preventing a
diabetes as well citrus fruits inhibit
glucose uptake and prevent glucose from
being absorbed so that's why a lot of
you are taking vitamin C hoping that it
helps right but again too much of it you
know if you're drinking orange juice
that's not going to be really helpful
for you so you also have to consume
vegetables that's a lot of people say oh
I hate vegetables well don't hate
vegetables there's I don't hate about
them uh they are the best source of
vitamins and minerals there are low in
carbohydrates they're high in fiber your
body requires nutrients to perform its
functions so you have to have them
unless you love the liver which a lot of
people can't even you know
stand the smell you have to have
vegetables to get all the vitamins and
minerals right or you just you know eat
liver a couple times a week then you'll
be good too for if you're just strictly
carnivore but oxidative stress is real
it can damage your cells your muscle
your fat tissue your nerves it can cause
problems in insulin secretion but the
vegetables with various colors they
contain a lot of antioxidants and
vitamins and minerals that then negate
the effects of toxins that comes in the
food or generated by your body for
example spinach and kale are two
examples of leafy greens which are super
high in vitamin A B C K red peppers
tomatoes and other vegetables they're
high in polyphenols radishes cabbage
again they are super high in
anthocyanins they help reduce your
insulin resistance so eating carrots if
in moderation sweet potatoes squash can
all help boost the insulin production
levels or health of your beta cells
mushrooms garlic onions these are great
antioxidants to help fight against
diabetes as well consuming dairy
products Believe It or Not also help
reduce the risk of developing type 2
diabetes if you are consuming like raw
cheese or if you are consuming Dairy
from grass-fed animals 100 grass-fed
preferably then you're in luck because
the calcium the vitamin D the dairy fat
especially something called trans
palmitoloic acid they have been proposed
actually to help prevent the mechanisms
causing the diabetes so
transparmatolic acid a fatty acid that
is found in full fat data products
coming from grass-fed animals really can
significantly reduce the risk of insulin
resistance and Insulin related
conditions that are typically diabetes
and pre-diabetes if you're going for a
low carbohydrate diet a full plate will
include high fiber vegetables some
protein and healthy unsaturated fats so
what are the fatty acids that are
monounsaturated and polyunsaturated well
olive oil avocados seeds almonds and
salmon are excellent sources
and if you cannot go with the organic
grass-fed beef or poultry then it's
better to stick with lean cuts of those
meats as well so beans and legumes are
also important they actually help with
the insulin resistance they have a lot
of fiber and polyphenols in them as well
chickpeas black beans lentils they are
all great for insulin resistance nuts
and seeds are also great for healthy
fats they provide magnesium fiber and a
lot of protein without consuming a lot
of carbohydrates as well
and they definitely do not cause a
dramatic increase in your blood sugars
at all so nuts are a great source for
protein and fat that are plant-based but
you want to go for the raw or um solid
options because sometimes you buy those
nuts and they're so processed that
there's nothing good left in them
as you know cardiovascular disease is
super common in type 2 diabetics so make
sure that salmon is in your diet or fed
efficient and mackerel and things like
that
omega-3 fatty acids are extremely
important to prevent diabetes related
heart problems heart failure stroke
again fish that are high in omega-3
content are salmon mackerel Herring
sardines and tuna they're good choices
now what about medications a lot of
people will say you know what this is
too much dieting just give me the
medication well there's two medications
that can help you metformin or
pyoglythazone or Actos in this case they
help with insulin sensitivity but they
also have side effects right so if
you're looking for a natural alternative
I would say try super berberine which
has dehydrover brain that is five times
more absorbable than the berberine along
with the concentrated Ceylon cinnamon
which are proven to be effective for
insulin resistant and pre-diabetic
patients now how do you tell test how do
you tested your if you're insulin
resistant well let's jump to another
topic because you know we want to keep
you awake here right so you can actually
test for it you can basically do a test
for insulin levels as a fasting insulin
level and a glucose levels and then you
can calculate something called Homa
score which can give you a good idea of
your insulin resistance even before
pre-diabetes or diabetes is diagnosed
which is starting a day around 05.7 so
the higher the homos score the lower
your body's sensitivity to insulin so or
if your fasting glucose over 100 or true
over glucose after a glucose tolerance
test over 140 will suggest pre-diabetes
and insulin resistance and of course if
you are told that you're insulin
resistant and you should try to keep
your waist circumference at or below 40
inches for men and 35 inches for women
you have to maintain a regular exercise
as I always tell you if you really want
to reverse insulin resistance in the
long term you have a lot of exercise
videos so just YouTube it exercise and
sugar MD workout and sugar MD you're
gonna find videos that will help you
tremendously because a lot of people
think that exercise is a big Hefty task
but it can have very small chains in
your life and you can have a big impact
so that Federal on your ways is a
primary contributor of insulin
resistance which we call as the visceral
fat right
these fat cells squid hormones into a
bloodstream that cause inflammation
which causes insulin resistance which
eventually leads to diabetes so as a
result make sure you have a consistent
exercise routine and an infusionally
sound insulin resistance diet a priority
increase the amount of nutrient-dense
foods are consumed in the first half of
the day have a very light dinner or no
dinner if you really want to beat that
insulin resistance
if you are having a local glycemic index
carbs and a lot of healthy fats and some
protein you're going to have a balanced
diet with some exercise before you know
it insulin resistance will be gone
again you have to have fruits vegetables
nuts seeds high fiber foods dairy
products with 100 grass-fed animals and
healthy fats like olive oil and so forth
even five percent reduction in your
total body weight will help dramatically
to improve your insulin resistance so
don't think that you have to lose like
50 pounds or 100 pounds to get rid of
the insulin resistance you may be able
to do so by just losing five to ten
percent of your body weight and the best
way to do it is intermittent fasting
having a high fat low carb meals and
again eating once a day if you can
that's your best way to go and if you're
going to choose a meal to eat I would
say eat early in the day and skip the
meals in the later part of the day and
always stay hydrated and make sure that
majority of your meals are plant-based
and they're high in fiber you have to
always avoid simple carbs no matter how
quickly accessible they are you rather
fast than touching those carbs right so
don't do that
and if you by mistake eat something like
that you just have to get up and move
and burn that off
even simple things like going for a walk
after eating or taking the stairs
instead of elevator they can make a lot
of difference I see when I go to work
I'm the only one taking the stairs and I
see all those overweight workers they
just don't I mean like okay well don't
complain because you're not taking the
stairs right so again people want to
have shortcuts so there's nothing called
shortcut in life you really want to
achieve something you have to take the
long way sometimes to get to where you
want to go to be able to achieve what
you want to achieve so I hope you all
the success and best of luck and thank
you for watching please subscribe like
and leave a comment and I will see you
in the next video
hey guys I hope you are enjoying this
channel so far and I hope you subscribed
already if you didn't do it and if you
did watch this video right there I think
that will help you too
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