It is estimated that over a hundred million people unknowingly suffer from insulin resistance
and prediabetes, and the truth is you may be one of them because so many people are
walking around not knowing that they have this problem. This used to be something that
only the elderly suffered from, but now there's the young adults and children that are suffering
from insulin resistance in massively growing numbers. Not only does this lead to weight
gain, but a lot of future diseases that many people are suffering from today. So, this
is something that we want to work on reversing and improving the sensitivity of our insulin
every single day. So, stick around to the end of this video, as I teach you all the
natural ways to do this, but before we get started, I'm Dr. Zyrowski and welcome to the
channel. If you're new to the channel, it's a pleasure to have you here. Be sure to subscribe,
hit that notification bell, and join our notification community, and I'm going to help you excel
your health and your life.
Now, I work with a lot of patients to help them reverse this issue of insulin resistance,
and the truth is, it's very frustrating because many of them have been to the doctor. Many
of them have identified that this is a problem that they suffer from, but they were given
nothing but medication and sent home. They weren't given any natural ways to start reversing
this issue. So, I'm going to give you some today so that you can take action.
Let's go ahead and start with intermittent fasting. Now I know that if you follow this
channel, this is something that I talk about quite a bit and so you're familiar with it.
And the thing is, is I can't stress enough how good this works for making somebody more
insulin sensitive. So, making sure that you get that 16-hour fast in every single day
or making sure that you do one meal a day and you're doing like a 22-hour fast on a
daily basis is highly, highly beneficial. Now, whichever method you choose, whether
it's 16 and 8 or one meal a day, it doesn't matter. I'm not telling you which one to do.
I'm telling you that they're highly beneficial at the end of the day. Doing one of them is
going to massively help improve your health and reverse insulin resistance. So intermittent
fasting is great.
Now extended fasts are great too. Now, first of all, just starting off with like a 24-hour
fast, that's a great way to start improving your insulin sensitivity. And as you become
more insulin sensitive and you start to become a little bit healthier going into like a three-day
fast is going to be beneficial as well. So, getting into a three-day water fast is highly,
highly beneficial. Some people who are very insulin resistant, they go and they want to
jump into like a five- or seven-day water fast. It's too much. As a matter of fact,
if you're somebody who has insulin resistance, you're on some sort of medication, you need
to work with your doctor on this because we have to make sure that the medication and
everything isn't complicating the fast. So make sure that if you're someone who is suffering
from diabetes, Type II diabetes, or insulin resistance, and it's pretty severe that you're
working with a doctor in this case, but what I'm pointing out here is that fasting is something
that's almost critical to go and reverse this problem. It works so well, and it really helps
drive down inflammation in the body and allows the whole insulin function and insulin reaction
to start functioning properly.
Next on our list here is going to be a sugar-free diet. This of course is very, very important.
I mean, your diet is key here. When you're looking to reverse insulin resistance diet
is key. Eating a good whole food, clean diet is very important, but making that diet sugar-free
is a must. I mean, this is a time where you cut out all sugars and start switching to
natural alternatives. And if you're not familiar with some different natural alternatives to
sugar, I'll put a link in the description below to some videos I've done surrounding
some of these topics, but switching out the sugar, the table sugar, and starting to add
in monk fruit in Stevia and erythritol and some of these different natural sweeteners,
it's going to be a far, far better way to live your life so that you can reverse insulin
resistance. So, cut out that sugar.
Next is getting enough sleep. This is something that's highly, highly underrated. Sleep is
one of those pillars to good health. In fact, in fact, when some people aren't getting enough
sleep, they'll start to have some diabetic, Type II diabetic-like blood sugar starting
to spike up just because they're not getting adequate sleep at night. So, we want to make
sure that we're constantly working to get a good - whether it's eight hours or seven
hours, whatever's right for you - but making sure that we're getting that good deep sleep
so that our whole insulin reaction system in our body can work correctly is very important.
Like I said, when you have somebody who goes through a period of time, maybe they're stressed
out, maybe they had a child, maybe there's some other things going on in their life,
and their sleep declines, their blood sugar will be all over the place. And that alone
will start to cause cravings. It'll start to make things very difficult for them. It'll
make it difficult for them to follow a healthy diet. It'll make it difficult for them to
have the energy to exercise. And then of course with this sleep issue here, the blood sugar
will just go through the roof. So, if you're someone who's ever monitored your blood sugar
closely, you'll notice that that happens. When sleep declines, blood sugar goes up.
So, get adequate sleep. Very important.
Cortisol is another big one. Now sleeping cortisol are obviously related because when
you don't get enough sleep, you have more stress. When you have more stress, you have
more cortisol flowing through your body. And what that does is that causes that glycogen
to break down. When that glycogen breaks down, it goes in increases your blood sugar. But
of course, with that cortisol, it's just breaking down nutrients that really help make your
body more insulin sensitive. And so, we want to make sure that we're always working to
reduce stress. When we think of ancient times with our ancestors, I mean, stress was always
something that was good for short periods of time. And they typically weren't under
stress just every single day when people are living in these tribes, they weren't under
the stress that people are today in modern society. So, we want to make sure that we're
always looking to reduce stress and reduce cortisol whenever possible. I did a video
on how to reduce cortisol and some different herbs you can take. I'll put a link in the
description below to that. Lots of different resources down below.
Lose weight - Now losing weight is important because when you lose weight, you start to
reverse insulin resistance. Now, a lot of people think of like a little bit of excess
weight as not being a big deal, but every extra couple of pounds of fat that you have
on your body is going to cause insulin resistance to a certain extent, the hormones that are
associated with extra fat on the body drive higher blood sugar, and also drive insulin
resistance. There was this study that was done when they took individuals and had them
lose about 7% of their body fat. They decreased insulin resistance risk by 54%, which is pretty
incredible.
Now spices are something that many of us forget about. We think that like the spice cupboard
in our kitchen, isn't really that useful. But the truth is, is there's so many spices
out there that are highly beneficial at reducing your blood sugar. When we look at some of
these different spices, cinnamon is obviously a major one, the other ones that you can use
as like fenugreek, turmeric ginger - these all really help bring down blood sugar in
a big way. So, don't ever forget and just look at these spices and think that they're
not that useful. They have a huge, huge impact on our health. So, when you’re cooking,
add some of these in. And some of these different spices, you can easily throw into a beverage.
Having a beverage like an apple cider vinegar drink with some cinnamon in it, not only does
it help it taste really good, but also it just is going to help bring down that blood
sugar. So, drinking apple cider vinegar with some cinnamon in it or even drinking something
like green tea has been scientifically proven to help drive down your blood sugar. So those
two are going to really help. So, add in some green tea. You don't need sugar in this stuff.
You don't need sweetener in this stuff. Just add in some apple cider vinegar, some green
tea, and you're going to really, really like what that does for your blood sugar.
Now supplements. Now I think this is important. A lot of people will say, well, why would
you take supplements if you can just eat food that is going to help bring down your blood
sugar? The fact is that the majority of people are taking medication to bring down their
blood sugar and not even looking at the supplements out there that have been research proven to
be nearly as effective as a lot of these medications. And so, the supplements should be looked at
before going some other route. So, I'm always the natural route first and then go the pharmaceutical
route if the natural route fails. But looking to supplements in utilizing supplements that
are going to have things like berberine and alpha lipoic acid and fenugreek, and all these
different nutrients that really help bring down blood sugar are going to be highly, highly
important. I'll put links in the description below to some of these different supplements
that you can utilize because like I said, a lot of people, when they come to me, they're
doing the medication route. They're not doing the supplement route. And so that kills me.
I understand food's important. That's kind of the pillar. It's important to make sure
that you have proper diet in check, but then from there, supplementation is highly beneficial
in order to bring down that blood sugar.
And then fats - we have to make sure when it comes to fats, that we are not utilizing
a whole bunch of trans fats. When you think of trans fats, think of fried foods at restaurants
- those are trans fats. Think of all the different, bad fats that come in these prepackaged foods
at the grocery store that are very low quality. These trans fats are very unhealthy and have
been proven to be correlated with insulin resistance. So, we want to make sure that
we're implementing these different strategies into our life in order to improve insulin
sensitivity and reverse insulin resistance because it can be done naturally.
Now let's go ahead and check out this video over here on a very powerful nutrient that
helps bring down.
So, then a lot of people go to the store and they just find like a random supplement and
they just take it and they go, well, the natural approach didn't work for me. And it's simply
because you didn't do it, right. I would say like 90% of the time when the natural approach
isn't working for somebody, they're just not doing it right.