In this video, you'll discover 10 simple steps to help you lower your insulin levels.
Hi, ladies and gentlemen, I'm Dr. Zyrowski and welcome back to the channel.
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In this video, we have a great topic and it's how to lower your insulin levels.
Now, if you've seen any of my other videos, you know that having high insulin is not a
good thing.
Basically, it's going to lead to fat storage.
It's going to lead to obesity.
It’s going to lead to cancer, heart disease, diabetes, and so many other degenerative diseases.
So, we want to really focus on bringing those insulin levels down, and that's what I'm going
to teach you in this video.
Let's talk about my top 10 tips in order to lower insulin.
First, here on our list is going to be the ketogenic diet or a low carb diet.
Now, when I say low carb diet, it typically allows a little bit more carbs than the ketogenic
diet itself, but what it's going to do is it's going to improve insulin sensitivity.
You're going to be removing those refined carbohydrates out of your diet.
You're also going to be removing the sugar from your diet.
And then as a result of following that ketogenic diet, you're basically increasing your fat
content.
When you increase fat content, for one, that’s more satiating so you don't have to eat as
much, but the other thing that's great about it is that when you combine fat with about
any other food, it helps keep your insulin and blood sugar levels more stable.
So powerful stuff there.
Next is intermittent fasting.
Now, intermittent fasting is powerful in a couple of ways.
So, first of all, we're doing regular 16 and 8 intermittent fasting, you're basically skipping
breakfast and then you're driving those insulin levels down super low for 16 hours.
Really powerful when it comes to overall healing in the body.
And if you're doing the one meal a day program that I teach, basically one meal a day goes
and drops your insulin levels for about 22 hours a day.
So that's even more powerful.
So, doing intermittent fasting or one meal a day is really, really great for just driving
that insulin level really low in the body.
Next here is apple cider vinegar.
Now everybody loves apple cider vinegar.
And so basically the reason for this is research proven help you lose weight, balance your
blood sugar, drive insulin levels down, balance the body's pH.
A lot of great things happening here with apple cider vinegar.
So basically, what the research shows us though is that if we consume two tablespoons of apple
cider vinegar pre or post meal, that is going to really help keep your insulin levels low
and your blood sugar levels low.
And when we look at all these different topics right here - intermittent fasting, apple cider
vinegar, ketogenic diet, I'll put resources to all these different topics in the description
here below cause I've done tons of videos on them.
And when we look at apple cider vinegar, I want to mention too that you actually can
use a capsule form if you're someone who does not like to use the liquid because you don't
like the taste.
So, I'll put resources for everything below here.
Next is removing the sugar.
This is really important.
When we look at removing the sugar, I mean there's so many people who are over consuming
sugar in a huge way.
When we look at sugar in nature, we don't just ever see some sort of fruit that has
excessive sugar in it without anything else in it.
It always has fiber involved.
And so, we want to make sure that when we look at sugar in general, that we are looking
at labels and we're decreasing our sugar intake that way by reading the labels.
We also want to make sure that we're not scooping sugar out of the sugar bowl and decreasing
sugar that way.
And then as a result of that, we're going to find that we're driving those insulin levels
low.
And we also want to make sure that we're not going and consuming highly processed sugar,
like high fructose corn syrup that just really skyrockets blood sugars, skyrockets insulin,
really bad stuff.
So, make sure that you're removing sugar.
Next is cinnamon.
Now cinnamon is awesome.
I mean you can actually take cinnamon, you can add it to some apple cider vinegar and
you have an incredible recipe for success when driving insulin level low.
Now it's cinnamon itself is going to help improve your insulin sensitivity here and
also decreases your insulin levels.
So cinnamon is very powerful and has been used for many years in traditional medicine
as well.
And so, we want to make sure that we use cinnamon in order to actually go and drive down the
blood sugar and insulin levels.
Next here is refined carbohydrates.
So, we want to make sure we're removing those refined carbohydrates - we're thinking pasta,
we're thinking bagels, white bread, we're thinking all these different refined carbohydrates
that are destroying your health.
And we want to remove those because when we eat all those refined carbs, it leads to weight
gain and it also leads to insulin sensitivity issues.
So, removing those from the diet, following a low carb ketogenic diet is very powerful.
Next here is increasing your physical activity.
So, people who do physical activity are proven to have a much lower insulin levels in the
research.
And so, two great ways that are actually research proven to lower those insulin levels are going
to be high intensity interval training.
And I talked about that in the past couple of videos and basically high intensity interval
training is where you're doing a very highly intense exercise for a short duration.
So, let's say doing sprints for 20 minutes, that would be an example.
And so high intensity interval training is really great.
And then also resistance training as well.
So that basically means like weightlifting.
And so, adding in that physical activity is going to be very powerful for driving insulin
levels lower.
Next here is trans fats and hydrogenated oils.
We have to make sure that we're pulling these out of our diet.
When we think of trans fats and hydrogenated oils, we're thinking of all these processed
foods that are in the stores and basically they use it in order to increase shelf life.
Now, a lot of hydrogenated oils and trans fats are also used in restaurants, because
first of all they're cheap, but also you know they can be used again and again in the fryer
in order to save money.
So, we have to always remember that.
They cause inflammation, they cause insulin sensitivity issues as well.
Next is Berberine.
Now Berberine is a really powerful nutrient here.
In one of my other videos I've talked about how I really love Berberine and it was one
of the favorite things I came across last year when working with patients because I
saw such great results for helping cleaning out microbes in the gut, but also for decreasing
blood sugar.
So, using Berberine is real powerful.
It's going to help decrease blood sugar, decreased insulin levels - really, really, really good.
So, the next thing here on our list is portion control.
There's so many people out there, they're overeating, they're consuming way more than
they're expending on a daily basis.
So, what we want to do is make sure that we're not overeating.
Following the ketogenic diet is going to help us with this.
Doing intermittent fasting is going to help us with this.
But also knowing how many calories you're expending on a daily basis and not overeating
on the regular is going to help in many ways.
So basically, what was found in the research is those who are over consuming food consistently
had chronically high insulin levels.
So, we want to make sure that we're watching our portion sizes and keeping them low.
So anyway, these are the top 10 tips that I have for you to help decrease insulin levels
in your body.
It’s so important because when we look at longevity and actually reversing many health
conditions and also making sure that we're not causing these chronic diseases that so
many people are facing today, we want to make sure that we're decreasing our insulin levels
cause it's one of the most powerful things we can do.
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I'll see you in the next video.