Insulin Resistance - Part 1
Inspired by @ketoaurelius @BowTiedBulldog @BowTiedMonk @BowTiedBreath
Insulin Resistance is the root of most metabolic diseases.
Insulin is the primary hormonal signal for fat storage and conversion of glucose into energy.
Insulin resistance is a function of intensity and time: How high and how long insulin is elevated.
Introducing Part 1 in a two-part series to cover how insulin resistance is the root cause of many chronic diseases plaguing the modern world.
Explanation: The body develops a tolerance to insulin (analogy: alcohol tolerance) preventing the body from responding to elevated insulin levels.
Cause: High glucose levels over long periods of time produce high insulin levels. High insulin leads to insulin resistance.
Result: Glucose levels remain elevated because insulin resistance prevents the body from efficiently absorbing and processing glucose.
The anabolic hormone regulates the metabolism of fat, carbohydrates, and proteins.
Insulin is the messenger (signal) communicating how much glucose, fatty acids, and amino acids to convert to energy OR store as fat. Obesity is a function of the body finding an equilibrium in fat storage far beyond what is healthy.
Insulin Regulates Fat Storage
Insulin signals the body to convert glucose to energy OR store it as fat.
Excess glucose, fatty acids, and amino acids (calories) may be converted to energy efficiently in a high-performance athlete or bodybuilder because they have low insulin sensitivity.
Insulin Resistance leads to Obesity
Too Much Glucose → Too Much Insulin → Insulin Resistance → Excess Fat Storage
Obesity is a HORMONAL imbalance
Refined carbohydrates, sugar, and seed oils spike insulin levels. High insulin levels over periods of time increase insulin resistance. Insulin resistance prevents insulin from converting glucose to energy; glucose converted to fat storage instead.
How to Reduce Insulin Resistance
Reduce Foods high on Glycemic Index:
Foods to Avoid:
Bread, Pasta, Bagels, Wheat, Corn
Candy, Soda, Granola Bars, Milk
Unsaturated Fats: Canola Oil, Peanut Oil, Cottonseed Oil, Soybean Oil, Corn Oil
Reference Glycemic Index
Glycemic Index is a measure of how high insulin spikes after consuming a given food.
Diabetes and Insulin Resistance
Diabetes is the point at which insulin resistance is so high the body stops responding to insulin. Analogy: cocaine addiction to the point that the body doesn’t produce dopamine in response to more cocaine.
With Type 2 Diabetes, glucose levels cannot be regulated as there is virtually no insulin response to elevated glucose. T2 diabetes is treated by injecting insulin. Ironically, high insulin levels are the root cause of diabetes!
High glucose levels → High Insulin → Insulin Resistance → Diabetes → Insulin fails to regulate glucose
#1 “treatment” for T2 diabetes: Maintain LOW INSULIN LEVELS
Maintain low insulin levels via three methods:
Low glycemic-index foods (avoid: sugar, seed oils, refined carbs)
Intermittent and Extended Fasting
Exercise (strength training and HIIT)
T1 vs T2 Diabetes
Type 1 Diabetes is caused by a complete lack of insulin. There is no insulin response to glucose because there is no insulin. Type 2 Diabetes is caused by too much insulin for long periods of time leading to a tolerance (Resistance) to the large amounts of insulin available.
In both T1 and T2 diabetes, there is no insulin response to glucose, fatty acids, and amino acids.
T1: A new pancreas is required to produce insulin
T2: Reduce insulin resistance by reducing insulin levels by reducing glucose levels.
T1: Inject synthetic insulin to respond to glucose, fatty acids, and amino acids.
T2: Inject synthetic insulin to respond to glucose, fatty acids, and amino acids.
Note: Modern treatments for both T1 and T2 diabetes are the same yet the root causes are polar opposites!!
Fasting and Insulin Resistance
Fasting for periods over 12 hours on a regular basis dramatically reduces glucose levels and insulin resistance. Insulin resistance is a function of how high insulin levels rise and how long insulin levels are elevated. Insulin resistance is a function of intensity and time.
Example: 1 slice of cake per day is worse than 7 slices of cake once per week.
Beyond insulin resistance, fasting reduces inflammation, cravings, glucose levels, appetite, and blood pressure while improving energy, sleep, sex, and many more measurable markers of health.
Exercise and Insulin Resistance
Exercise reduces insulin resistance by increasing insulin sensitivity. The body increases glucose uptake in muscles and glycogen restoration in the liver instead of converting glucose to fat as storage.
Existing insulin signals the body to move glucose into muscles in order to exercise.
Fasting and low-carb diets keep insulin and glucose levels low, reducing insulin resistance.
Exercise efficiently uses insulin and glucose in the bloodstream, reducing insulin resistance.
Heart Disease and Insulin Resistance
Heart disease (CVD) is inflammation in the arteries pumping blood (and oxygen) to the brain, lungs, heart, and body.
Insulin resistance leads to build-up of glucose, fatty acids (triglycerides), and cholesterol in the arteries instead of efficient conversion to energy.
Inflammation in blood vessels also leads to the “stiffening” of arteries impacting the flow of blood and oxygen to the brain, heart, and lungs.
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Fasting Method by Dr. Jason Fung, MD
Obesity Code by Dr. Jason Fung, MD
Diabetes Code by Dr. Jason Fung, MD
Cancer Code by Dr. Jason Fung, MD
Carnivore Diet by Shawn Baker, MD