in today's video we're going to be talking about how you can use the keto diet
to reverse insulin resistance and type 2 diabetes now one of the most frequent questions i am asked
is is it possible to totally reverse insulin resistance and type 2 diabetes and the answer
is yes when most people are diagnosed with either insulin resistance pre-diabetes or type 2 diabetes
they are told that these are progressive diseases that once you have them they can
only be managed but that they will progressively get worse and we see this with type 2 diabetics
all the time and that would appear to be the case with type 2 diabetics they're prescribed
insulin to manage their blood sugar but as years go on they have to keep increasing their dosage
in order to have the same effect but this is not because type 2 diabetes is a progressive disease
it is because we are treating it wrong and actually making it worse insulin resistance
pre-diabetes and type 2 diabetes all can be reversed reverse to the point where there is
no need for metformin insulin or any other medication in order to manage blood sugar
and one of the most effective ways to reverse insulin resistance is with diet so in today's
video i'm going to be telling you how you can use the keto diet to 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 make sure to follow me on instagram twitter and
facebook watch your new posts every single day so before we begin i just want to make it clear
that insulin resistance is actually the cause of pre-diabetes and type 2 diabetes if you catch
insulin resistance early enough there actually won't be any impact to your fasting blood sugar
yet your frosting blood sugar will still be within the normal range however the longer it goes on
and the worse it gets it will eventually cause your fasting blood sugar to rise and this is when
you'll be diagnosed with pre-diabetes or type 2 diabetes depending on how far it has gotten
but no matter at what point you catch it it can be reversed and this has been observed in
numerous clinical trials no it isn't just being managed it can be reversed and i really want
to stress that for the people in the comment section who are going to say that it can't be
it can be it can be now of course if you're in the earlier stages of insulin resistance
it's going to be quicker to reverse than if you've gotten to the point where it's full-blown type 2
diabetes but in any event you will be able to get there so i'm going to start off this video
quickly recapping what insulin resistance is because that will help you to see how the keto
diet can be so effective for reversing it and then we'll get more into how you can use keto
for the best results what is insulin resistance so first off i want to say that insulin resistance is
extremely common it is estimated that up to 88 of the u.s adult population has insulin resistance
the catch here is that most people don't know they have it and it goes undiagnosed how do we
know so many people have insulin resistance if it goes undiagnosed you might be asking because
insulin resistance is the same thing as metabolic syndrome metabolic syndrome used to actually
be called insulin resistance syndrome so if you know you have metabolic syndrome but we're unsure
if you have insulin resistance or not you have it unfortunately and in case you're not familiar
metabolic syndrome is characterized by five main components a large waist circumference
high triglycerides low hdl cholesterol high blood pressure and high fasting blood sugar if you have
three or more of these components you'll be diagnosed with metabolic syndrome which again
is the same as insulin resistance and i like referring to it as insulin resistance syndrome
instead of metabolic syndrome because the label of metabolic syndrome is extremely vague
it doesn't actually tell you anything about what is causing the symptoms whereas when we
label it insulin resistance or insulin resistance syndrome we can see that the root of the problem
is the body resisting insulin insulin is a hormone in our body that is responsible for
signaling our cells to accept glucose also known as blood sugar so when our blood sugar goes up
after we eat the pancreas releases insulin which takes the excess glucose from our bloodstream
to our cells insulin resistance is when our cells no longer respond to insulin correctly
and cannot easily take in the excess glucose from the blood this leads to insulin levels remaining
higher than they should for longer than they should and this comes with a bunch of side effects
excess abdominal fat skin tags and dark skin patches to name a few and it also causes your
hdl cholesterol to decrease and your triglycerides to increase but why do our cells start resisting
insulin in the first place when we eat food rich in carbohydrates these foods are broken down by
the body into glucose this glucose enters our bloodstream and causes our blood glucose to rise
insulin is then released to deal with the excess sugar in the blood taking it out of
the bloodstream and to our cells that need it and this is a normal function of the body our bodies
are well equipped to manage an influx in blood sugar when it happens periodically however if we
are continually eating high carb foods throughout the day our blood sugar and insulin is constantly
rising and insulin might not have a chance to come back down to baseline before we eat again
so even more insulin is pumped out to deal with the blood glucose which has remained high and
our cells become overwhelmed and start resisting insulin because they are already full with glucose
and this turns into a vicious cycle where high insulin is causing insulin resistance
and insulin resistance is causing high insulin the problem gets continuously worse
until it manifests as other diseases so how can the keto diet help us to reverse insulin
resistance keto for insulin resistance let's first do a quick recap of what the keto diet is
short for the ketogenic diet it is a way of eating that is high in dietary fat and low in
dietary carbohydrates by limiting carbs in your diet the body goes into a state called ketosis
which is where the keto diet gets its name ketosis is a metabolic function
that is totally normal and healthy it is when the body is breaking down and using fat for energy
instead of carbohydrates the body usually favors carbohydrates over fat because carbs are a quick
source of energy as we already mentioned when we eat carbohydrates they're broken down into
glucose or sugar and they enter our bloodstream they can either be used for energy immediately
store it as glycogen for later or stored as fat if your glycogen stores are full
of course if the energy is already sitting there in your bloodstream your body is going to want to
use it so there's no need for your body to tap into your stored fat now when carbohydrates in
your diet are low there isn't this influx of sugar in your bloodstream and this is when your body
will turn to burning fat instead fat takes longer for your body to break down and use as energy
but the positive is that your body can store much more of it even someone who is very lean has over
100 000 calories of stored energy on their body is fat and obviously someone overweight has much more
now with stored carbs glycogen your body can only store around 2 000 calories worth so if
you're relying on carbs for energy once they start running out is when you will start to
get carb and sugar cravings and let's be honest most people nowadays are not very active you
don't need this quick energy from carbohydrates unless you're doing high intensity activities
and at a high level for everyday activity and low intensity exercise fat is a better and more
consistent energy source okay i got a little bit off track there but hopefully you're still with me
now let's get into how the keto diet can help you to reverse insulin resistance when carbohydrates
are low in the diet blood sugar is stable and there is less of a need for insulin because
there is less insulin needed your cells no longer are being overwhelmed by its actions and they can
start to become more sensitive to it again thus reversing your insulin resistance and it really is
as simple as that keep your insulin low and your insulin resistance will start reversing
bonus points if you incorporate some intermittent fasting as well and i will link a video up above
that talks more about that how to start keto okay so now we have determined that the keto diet
is great for reversing insulin resistance but how do you start basically the foods you want
to base your diet around are going to be low in carbohydrates obviously and higher in protein and
fat these foods include meat such as beef chicken and pork fish such as salmon mackerel and sardines
eggs and high-fat dairy such as cheese butter and cream non-stirchy vegetables such as broccoli
cauliflower and asparagus low sugar fruit such as avocado berries and coconuts and nuts and seeds in
low quantities an example of what you might eat in a day might be an omelette with cheese and
mushrooms for breakfast a salad with smoked salmon and olive oil for lunch a steak with
butter and asparagus for dinner simple as that now when it comes to reversing insulin resistance
snacks are not your friend remember the goal is to keep insulin low and yes less insulin is
needed when you aren't eating carbohydrates but some will be released anytime you eat so if you
stick to eating all of your calories at your meal times and avoid snacks as much as possible you're
gonna see better results anyways guys that's all i have for you today i hope you found this video on
how to reverse insulin resistance with the keto diet helpful let me know in the comment section
down below if you have tried the keto diet before and what your experience was i love chatting with
you guys in the comments section i try to answer as many questions as i can within the first couple
of hours after i post a video so if you have a question now is the time to ask and if you
did enjoy this video well first off thank you for watching but you might also enjoy my video
where i do a grocery haul for insulin resistance i will link that video 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 diet coaching programs you can find those here thanks guys i'll see you next time bye