in today's video we're going to be talking about how to reverse insulin resistance naturally i have
several videos on my channel that discuss insulin resistance how to know if you are
insulin resistant the best foods you can eat for it etc but in today's video i am going to give you
my absolute top three tips for reversing it these are actionable steps that cost basically
no money that you can start implementing today now this video is actually a continuation of a video i
put out a couple weeks ago that video was about what exactly insulin resistance is what causes
it and how it is related to metabolic syndrome type 2 diabetes pcos and more i highly recommend
pausing this video and going and watching that one first because if you watch that one first
then you're really gonna understand why the tips i am explaining in this video will work so in
today's video we're going to discuss the most effective strategies you can start implementing
now to help you reverse insulin resistance hey guys welcome back to my channel if you're new
here my name is kait i'm a health coach and i post videos on a high fat nutrient dense way of eating
if you like this video please give it a thumbs up feel free to share and make sure to subscribe and
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day okay so in today's video i'm not gonna go too into what insulin resistance is and what causes it
because as i said i uploaded a video that was entirely on that topic a couple of weeks ago
but the short summary is insulin resistance is when your body is not able to manage blood sugar
efficiently leading to high insulin levels and these high insulin levels cause symptoms such
as visceral or abdominal fat skin tags dark skin patches and irregular periods for women and this
high circulating insulin will eventually lead to other diseases as well so if you're watching this
video today it's probably because number one your doctor has diagnosed you with insulin resistance
which is actually pretty rare because doctors do not routinely test fasting insulin despite
it being extremely common or number two you might think that your insulin resistance
based on the fact that you have a lot of the symptoms associated with it either way the
steps i am about to outline can not only help you to reverse insulin resistance but they can also
help you to prevent it going forward and keep you in top metabolic health and make sure you stick
around until the end of the video because a lot of people don't realize just how effective tip number
three is number one track your blood sugar unless you're a diabetic it is unlikely that you have
ever given any thought to your blood sugar but measuring your blood sugar levels periodically
and noticing how certain foods affect your blood sugar can help you to make adjustments that will
improve your insulin sensitivity as we spoke about in part one of this series insulin resistance is
caused by high circulating insulin levels also known as hyperinsulinemia and what causes insulin
to increase when our blood sugar is constantly spiking throughout the day based on the foods we
eat if we can keep our blood sugar from spiking or at least spiking less often less insulin will be
needed and by keeping circulating insulin low our cells start to become more sensitive to it again
aka insulin resistance begins to reverse now i'm going to give you a few tips in a moment for how
you can avoid these big spikes and keep your blood sugar more stable but first i'm just going to
quickly explain how to test blood sugar the most inexpensive way to measure and track blood sugar
is using a blood glucose meter like the one from keto mojo you prick your finger put the drop of
blood on the strip and your blood sugar reading will come up almost instantly what we want to be
looking for here is how the foods we are eating are impacting our blood sugar so we want to test
before we eat and then periodically after we eat mainstream recommendations will say to
measure only two hours after you eat but by doing this you are missing an important window of time
if you really want a clear picture i say measure 10 minutes after eating 30 minutes after eating
one hour after eating and then two hours after eating and see how much your blood sugar levels
change and also how long it takes your blood sugar to come back down to baseline to what it was
before you ate it is big swings up and down that we want to avoid glycemic variability is the word
used to describe the change in blood sugar we see throughout the day high glycemic variability
is what we want to avoid and is associated with an increased risk of insulin resistance
low glycemic variability is what we want to aim for by measuring our blood sugar we can see how
the foods we are eating are affecting us and if they are contributing to insulin resistance or
countering it all right but how can we keep blood sugar stable let's get into that with tip number
two be smart with carbs as we spoke about in the part 1 video when we eat carbohydrates they're
broken down by our bodies into glucose or sugar and this causes our blood glucose or sugar to rise
and this is not the same as protein and fat which are broken down into amino acids and fatty acids
so if we reduce our carbohydrate consumption to less than 100 grams per day or ideally less
than 50 grams our glycemic variability will reduce significantly the second part to this is that when
we do eat foods that are rich in carbohydrates such as bread pasta and potatoes we don't want to
eat them naked what do i mean by this when we eat carb rich foods in isolation let's say a banana or
a pear for example which have very little protein or fat the blood sugar spike is significant but
if we take that same food and pair it with protein and or fat let's say some peanut butter the blood
sugar response is much lower so if you're having a difficult time reducing carbohydrates entirely
at least pairing them with protein and fat can help to mitigate the blood sugar response
another thing we can do is that if we are going to eat foods rich in carbohydrates we
can eat them around exercise and i don't mean you need to go on an intense run every time you eat
even just going for a quick walk after eating these foods can significantly lessen the spike
the reason being is that your body is using that energy immediately instead of relying on insulin
to carry it to your cells and my final tip for being smart with your carbs kind of goes along
with the one to not eat them naked and that is to eat them at the end of your meal for
example let's say you are having a steak a salad and some roast potatoes for dinner
eat the protein and the non-starchy vegetables first and then eat the starchy vegetables one 2017
study done on type 2 diabetics had participants eat the same meal three days in a row on the
first day they ate the carbohydrate portion of the meal first and then 10 minutes later ate the
protein and the vegetable portion on the second day they ate the protein and the vegetables first
waited 10 minutes and then ate the carbs and the final day they ate everything together insulin
levels were tested before eating and after eating every 30 minutes for the following three hours
insulin levels were significantly lower after the meal when the carbohydrate portion was eaten last
and number three do the right type of exercise so many people i work with who are insulin
resistant tell me they feel like they're doing everything right and they're not seeing results
they're watching what they eat they're exercising daily so what gives part of the reason ties in
with what we've already been talking about about how people don't understand the impact that their
food is having on their bodies we think we know what a healthy diet is based on what we see
and hear from the media but this interpretation is skewed the second part to this is that people
are not doing the right type of exercise in the context of insulin resistance we do not want to
be doing endless amounts of cardio or intense workout classes the goal of exercise should not
be on burning calories burning more calories does not equal better for reversing insulin resistance
we want to be increasing our muscle mass and this is done through resistance training the
more muscle mass you have the more room to store glucose your body has this is because our muscles
are where most glucose is stored which can help to reverse insulin resistance because glucose
can be spread out more now i've talked about the following study in several of my videos
but i really wanted to mention it again because i think it really hits home that you don't need
to be doing a lot of exercise in order to see improvements to your insulin sensitivity this
study was done in 2019 and looked at the effect short duration resistance training had on insulin
sensitivity in overweight men the men did three resistance training sessions a week for six weeks
with each session only lasting 15 to 20 minutes so a maximum of an hour of exercise each week during
the workout they did one singular repetition of nine different exercises at 80 percent of their
one rep max after the six weeks participants saw an increase in their insulin sensitivity
and i really want to make this clear any type of resistance training you can do
whether that's squats push-ups even push-ups on your knees or push-ups on a wall
even just using your own body weight can help to improve your insulin sensitivity
small changes add up over time and if you do all of these little things right it will pay off and
you will see results anyways guys that's all i have for you today i hope you found this video
helpful and if you did remember to give it a thumbs up click that subscribe button and feel
free to share it with a friend or family member who you think would also find it helpful and let
me know in the comment section down below if you currently track your blood sugar after you eat and
if there's anything you've noticed if you don't currently track and you're interested in buying
a blood glucose monitor i will link to some of my favorites in the description box down below and
thank you so much guys for watching if you did enjoy this video you might also enjoy my video
on signs that insulin resistance is reversing you can check it out right here if you want to
catch up on my most recent upload you can find it here and if you want to check out my keto diet and
carnivore night coaching programs you can find them here thanks guys i'll see you next time bye