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Why insulin sensitivity is essential for good health and physique

                                    
  • Insulin drives glucose, amino acids and other nutrients into the muscles, liver, and cells thus making itself essential for muscle growth and good health.
  • If there aren't adequate insulin levels and receptors uptake the cells start to die. That's why people with type 1 diabetes must take insulin injections.
  • Insulin resistance is a condition when insulin becomes less and less effective at delivering nutrients to muscles, liver, and cells.
  • Insulin receptors become worn out so they are no longer sensitive to the effects of insulin. And as a result a large insulin response occurs in order to force worn out receptors to uptake insulin.
  • High levels of insulin increase inflammation which increases probability of heart disease and other serious health issues.
  • According to Dr. Thierry Hertoghe, insulin resistance leads to hair loss in both men, and women, increases blood pressure, night sweats, irritability, and hot flashes in women.
  • High insulin response to a meal drives down blood sugar and makes you feel hungry soon after.
  • High insulin levels put you out of the fat burning zone. When insulin is high your growth hormone levels start to drop.
  • Insulin resistance also lowers testosterone levels because high glucose levels reduce testosterone production. And high levels of testosterone just like growth hormone are essential for muscle building and fat loss. Insulin and testosterone.

How to restore and keep your insulin sensitivity 

  • Engage in high intensity training such as sprinting, kettlebell training, high rep calisthenics, circuit training. Such types of training scoops glucose from the bloodstream and directs it into muscles, cells and liver.
  • Avoid high fat intake because it weakens insulin receptors resulting in excess glucose in the bloodstream.
  • Have a balance of fat, protein and carbs(eating mostly clean will provide that) in every meal which will keep off excessive insulin spikes. 
  • Take longer stretches between meals, 4-6 hours stretch will suffice.  
  • Intermittent fasting(even a short type-like one like 8 hours fast) improves insulin sensitivity. And it's been shown that 24 hours fast can reset insulin sensitivity as well.
  • Avoid consuming too much caffeine as it stimulates insulin production. You're fine with 1-2 cups per day if you don't have adrenaline resistance.
  • Add spices such as cinnamon, turmeric or ginger because they help with glucose metabolism and reduce inflammation. If you drink protein shakes you can add half a teaspoon of one of those spices there.
  • In addition to your training regimen go for 2-3 mile walks daily to get rid of excess glucose in your bloodstream.
Sources:
The Hormone solution, Dr. Thierry Hertoghe
Adrenaline Dominance by Michael E. Platt, M.D.  

 

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