Follow This Diet To Reverse Insulin Resistance & Diabetes in 2 Weeks!

Summary

This 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

00:00

🚨 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.

05:02

🍽 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.

10:04

💊 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.

15:05

🏃‍♂️ 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.

Keywords

💡Insulin Resistance

Insulin resistance is a condition where the body's cells do not respond properly to the hormone insulin, leading to higher blood sugar levels. It is a key concept in the video, as it discusses the impact of diet and lifestyle on this condition. The script mentions that insulin resistance can progress to pre-diabetes and type 2 diabetes if left untreated, emphasizing the importance of early intervention.

💡Glycemic Index

The glycemic index (GI) is a measure of how quickly a food raises blood sugar levels. In the context of the video, it is highlighted as a critical factor in managing insulin resistance. Foods with a low GI, such as certain fruits and vegetables, are recommended because they cause a slower, more controlled release of sugar into the bloodstream, reducing the demand for insulin.

💡Pre-diabetes

Pre-diabetes is a state where blood sugar levels are higher than normal but not high enough to be classified as diabetes. The video script uses the term to illustrate the progression of insulin resistance and the importance of dietary changes to prevent the onset of type 2 diabetes.

💡Type 2 Diabetes

Type 2 diabetes is a chronic condition that affects the way the body regulates blood sugar. The script discusses type 2 diabetes as a potential outcome of untreated insulin resistance and emphasizes that it can be prevented or managed through diet and lifestyle changes.

💡Dietary Approaches

The video emphasizes dietary approaches as a means to combat insulin resistance. It suggests that consuming whole, unprocessed foods and those with a low glycemic index can increase insulin sensitivity and decrease insulin resistance, thus preventing the progression to pre-diabetes or type 2 diabetes.

💡Acanthosis Nigricans

Acanthosis nigricans is a skin condition characterized by dark, thick, and velvety patches, often found in areas like the neck or armpits. The video script mentions it as a symptom to look out for in identifying insulin resistance.

💡Visceral Fat

Visceral fat is a type of fat stored in the abdominal cavity that surrounds the organs. The script explains that insulin resistance occurs when these fat cells do not respond to insulin, leading to a higher production of insulin by the body in an attempt to stabilize blood sugar levels.

💡Anthocyanins

Anthocyanins are a type of antioxidant found in certain foods that have been shown to improve insulin sensitivity. The video script highlights their presence in foods like blueberries and suggests that they could potentially be used in future diabetes therapies.

💡Intermittent Fasting

Intermittent fasting is an eating pattern that alternates between periods of eating and fasting. The video suggests it as a method to reduce body weight and improve insulin resistance by controlling the intake of calories and giving the body time to use stored fat for energy.

💡Nutrient-Dense Foods

Nutrient-dense foods are those that provide a high amount of nutrients relative to their calorie content. The video encourages the consumption of nutrient-dense foods, particularly in the first half of the day, to support a balanced diet and improve insulin resistance.

💡Exercise

Regular exercise is presented in the video as a crucial component in managing and reversing insulin resistance. It helps in reducing visceral fat, improving insulin sensitivity, and maintaining overall health.

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

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