In this video, I'll uncover the best exercise that you must know about for insulin resistance.
Millions of people suffer daily from insulin resistance and it's really complex as to how
you go about reversing this issue. You know there's the proper diet, there's proper nutrition,
and then of course there's proper exercise and that's what we're going to talk about
in this video. We're going to talk about the best exercise for insulin resistance because
right, there's a lot of different types of exercises that you can do, but which ones
are going to really be the best for bringing down your blood sugar levels and also bringing
down your insulin levels. That's what we'll discuss in this video, 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 bell notification, be sure to join our
notification community. That way it can help you Excel your health and your life.
Also before we get started, I want to mention that our meal plan for next month is ready
to go. If you're not part of our meal plan system yet, you can simply go and click on
the link in the description to join that. Basically what I do is I share with you my
meal plan every month so that we can take all the guesswork out of eating healthy for
you. The cool thing about the meal plan that I offer is it is insulin resistance approved.
Okay, so if you're suffering from this issue, you are going to be able to follow this meal
plan and get great results and it's approved by my standards, not the standards that were
used when my grandfather was in the hospital and they would give them, you know, a a high
carb meal with lots of sugar and follow that up with an insulin shot.
That's not the standards we're using. We're using my standards. So anyway, it's a great
diet system for people who have insulin resistance and really all people in general. This is
how I eat every single day. So check that out in the description. Let's go ahead and
first talk about the physiology behind insulin resistance. I want to kind of touch on a few
data points here so that we can really understand where we're coming from. Now when we look
at insulin resistance, it's basically a problem here and this is how it works and this is
what we're looking at. When insulin is actually functioning correctly in the body when the
physiology is functioning correctly, basically you're gonna have carbohydrate consumption.
You're gonna have sugar consumption. The blood sugar rises. When the blood sugar rises, we
have the pancreas that releases insulin, that insulin goes around, picks up the blood or
picks up the sugar and basically puts it into the cell.
And then you have stored sugar. That stored sugar is going to be used by your brain. It's
going to be used by your muscle tissue. It's going to be used by your whole body to function.
Okay? That's proper function, proper functioning physiology. Now let's go ahead and look at
it. When it is not functioning correctly. Basically what's going to happen is you're
going to have that carbohydrate consumption, blood sugar rises, and then the sugar goes
to be put in the cell for stored energy and the problem is is it can't get into the Sal.
The sugar can't get in the cell and then as a result, more insulin is released. You have
high insulin levels at this point, you have high blood sugar levels at this point and
it's just this cascading problem that gets worse over time if you don't take the proper
steps to reverse it, and as you may know, when your insulin levels rise, you start putting
more fat on the body. It's really a negative feedback cycle for
your overall health, your cardiovascular health, everything. Now let's go ahead and talk about
some of the symptoms. Like I said, I want to touch over some of these data points just
so that you can follow this. You know, all the way through and really understand this
topic. Now, common causes, now we look at common causes of insulin resistance. It's
going to be weight gain or belly fat. So if you have a lot of excess weight and belly
fat on your body, eating too many calories every single day, high sugar intake is also
another one, a lot of inflammation throughout the body. Okay? If you're someone who just
is, you know, always in pain and you ache all the time and you know, when somebody,
let's say if you were going to go get a massage and somebody just lightly, you know, touches
your, your, your skin, you feel a lot of pain, there's a good chance that you have a chronic
inflammation issue, decreased physical activity and also poor gut health.
Okay? Almost every person who has insulin resistance has poor gut health. I talk about
this quite a bit. I'll put a link in the description below to, to my gut health video series so
that you can work on improving it. If you have insulin resistance, it's it, they really
go hand in hand. If you want to reverse insulin resistance, you have to really tackle the
physiology associated with the insulin resistance issue. But you also have to tackle the gut
health issue. Common symptoms are intense thirst and hunger, fatigue, kindling in the
hands and feet, frequent urination, Hungary, post-meal is and ours also dark patches on
the skin. Okay. Now these symptoms right here and kind of give you an idea if you have an
issue with insulin resistance, but is not how you actually base whether or not you have
the problem of want to do proper testing. There's a couple of tests that you can do.
First test is going to be the A1C test. The test is typically known as one of the best
ones to do. Basically what they do is they look at your hemoglobin and they are able
to look at it and see how much sugar is attached to it. They can see how much glycation is
occurring during this time and the reason that the A1C is a great test. It's simply
because it's able to really look over a multiple week period and understand whether or not
this has been a continued problem for you. Now, typically when your blood sugar's tested,
they also look at other tests as well. They won't just typically do one, they'll do a
many, and one's going to be the fasting blood glucose test. Basically you fast for eight
hours. An example of this would be you taking like a little blood, a little blood monitor,
blood sugar monitor, and when you wake up in the morning, you prick your finger, you
take the blood, and then if you get results that are over 120 so if your fasting blood
sugars over 120 that means you have diabetes. If it's over 100 that means you have prediabetes.
Okay. If it's a hundred between like 80 and 100 or 7,100 then you're typically fine. So
anyway, fasting blood sugar is one way and that one's great because you can do it right
in the comfort of your home. And then there's the random glucose test as well that is typically
done. And that's just basically they take your glucose randomly just throughout the
day. They, they test just like I mentioned here, but they don't do it on a fasted state.
Now let's go ahead and talk about exercise and insulin resistance. Now that you know
about this. Okay. Like I mentioned, you know, it's really a complex thing in order to reverse
this issue. You know, it's not just about nutrition, it's not just about making sure
that you're taking proper supplementation. It also is about making sure that you're getting
proper exercise. It's that full lifestyle approach. And so
let's talk about this now. So why is this important and really what does the journals
say? What is some of the research saying on exercise and insulin resistance? Now to give
you an idea, it's all leading towards the high intensity interval training. When we
see some of the best research getting some of the best results out there, high intensity
interval training is very promising. Now in the journal of physiology, what they did is
they had these individuals go and do 16 minutes of all out cycling. Okay? So what they were
doing in the 16 minutes is they were doing 32nd intervals. Okay? So they do like 30 seconds
on, they take a break and then they do 30 seconds on all out vigorous activity. So you
can imagine sitting down on a, on a bike and when you get on the bike, you just cycle as
fast as you can for 30 seconds. And then you'd take a quick break. They were
doing that for 16 minutes and they're using the wind gate test or the Wingate method.
And they did that over a 1414 day period and they found that it drastically improved insulin
sensitivity. Okay. So this was an example of high intensity interval training, drastically
improving insulin sensitivity. Very important for people who are type two diabetics, people
who are insulin resistance, people who also have prediabetes. Okay. And even people who
just really want to, you know, stay healthy. I mean, this is a great form of exercise and
I've talked about it multiple times on this channel. Now the other study right here that
we're going to look at is by the biomedical central endocrine disorders. And they took
16 young men over a two week period. They had them do supervise, high intensity interval
training. And like I said, if you're kind of wondering the details of high intensity
interval training, I will get to that. I will explain this whole method in just a
moment. Just want to talk about some of the research behind it. First, over a two week
period, they did the hip 15 minutes of exercise per day and they found remarkable improvements
in insulin action. Basically what they're saying is that over this two week period with
these 16 young men, 15 minutes a day, they found that the physiological mechanism and
how insulin works, it started functioning correctly, right? We started seeing all these
muscles rapidly uptaking some of the glucose really taking some of the burden off the body
and lowering that blood sugar, making insulin more sensitive as well. All very powerful
stuff. And so let's look at one more study here. And basically there was one of the frontiers
of physiology. They took 40 women over a 10 week period in all metrics of cardio metabolic
health improved. Okay? So basically what they're saying is
not only did their insulin become more sensitive, not only did they decrease insulin levels,
but the other thing that happened there is their blood sugar went down and they also
were able to lose weight and they actually specifically mentioned that they had fat loss.
Okay. So that's why they're saying all metrics of cardio metric, cardio metabolic health
increased, which is really important for your overall health because you know, at the end
of the day, like I mentioned, like the, the idea of insulin resistance being simple, it's
really not, it's more of a complex issue in the body. It's affecting your heart's affecting
your entire body and the way it functions. So we want to not only lose the fat but improve
our cardiovascular health, improve our metabolic health throughout this whole process. And
there's plenty of research out there proving that it does.
So now let's go ahead and talk about the basic concepts because I want to talk about like
what they did in the research, but I also want to talk about how I utilize it with some
of the patients that I'm working with. And so basically what w this is high intensity
interval training is going to be a short duration workout. We're talking between about five
and 20 minutes. I'll talk about basically giving you the details as to when you should
do it for five and when you should do it for like 15 to 20. Okay. So it's a short duration
workout, but it's designed to be done at very high intensity, like maximum output. Right?
idea. One of the ways you could think of this is doing things like sprints. Okay. If we
were to just sprint you know, let's say you sprinted 40, 50 yards, that's maximum output,
okay? And of course a sprint for everyone is going
to look different if you were 60 years of age and out of shape versus someone who is,
you know, 40 and in decent shape, a sprint will look very different, but it doesn't matter.
It's maximum output for you as an individual. And so that's what it's always important to
remember because some people will say, well, you know, at my age and my, I mean, I can't
do sprints. Well, you just do sprints to the best of your ability. Okay? So sprints would
be an example. Another example would be cycling, okay. Doing cycling for about 15 to 20 minutes
and going on and off vigorous activity using something like the wind gate test or the wind
gate method. So you're going to do 30 seconds on is vigorous and as hard as you can and
then take like a 32nd break and then do 30 seconds on.
Take like a minute break, whatever breaks are really needed for you as an individual.
It's really important to incorporate those brakes. The way I really describe it as like
have you already go 30 seconds on and let's say you're really breathing hard, you want
to get to a point where you're calming your breath. Okay? So if that point is let's say
60 seconds, a full minute that you need in order to really calm your breath and kind
of get your composure back, then you wait that 60 seconds and then you jump in and you
do another 32nd interval. Okay? And you can do that for, like I said, 1520 minutes. Okay.
Now the other thing is we talked about sprints. Okay? So that's simple running. Let's talk
about, we talked about cycling. So if you have a bike at home, you can do that with
a a bike. Now the other thing you can do is be creative.
You know, I talk about this all the time as well as like, it doesn't have to be cycling.
It doesn't have to be sprints. You can be creative in the way that you're going in doing
a, this high intensity interval training. You can do, for instance, some squats. You
can do some pushups, you can do really you can create your own little intervals. I used
to do this all the time. And when you create these intervals and you make workouts or you
come up with particular exercises that include more muscle groups, it's going to be even
better for you. Okay? So for instance, like a squad is gonna use the large muscles of
your legs. So doing that is going to be very powerful. So you can be creative in the way
that you go about making these little high intensity workouts and routines up.
And so you can really choose whatever exercises you want, put them all together, and let's
say maybe you find six different exercises and you go through and just do 32nd intervals
of each one. One may be pushups, one may be squats, one may be some light lunges or something.
So anyway, you go in and you create this routine and you can have a little bit of fun with
it. Now, how often should you do it? Okay. And I talked about how I'd mentioned, I mentioned
well, anywhere from five to 20 minutes a day. But here's the thing is that I found with
my patients is that when they go in, they do this high intensity interval training for
just five minutes in the morning. So they wake up and they do high intensity interval
training for five minutes. It drastically decreases their blood sugar throughout the
entire day, which is really, really powerful. Okay. So we're thinking to ourselves, well,
high intensity interval training is typically done the standard way of about 15 to 20 minutes,
but simply waking up and putting in a high intensity workout for about five minutes,
doing it in the morning and then doing it around mid afternoon or night, it really helps
improve your glucose levels in the bloodstream. So very, very powerful. It doesn't have to
be a full on 1520 minute workout. Now when we look at high intensity interval training
in general, this is really an incredible way of working out because I mean, it's in such
a short timeframe, right? Nobody can argue that they can't work out for 15 to 20 minutes
a day like everybody has that time. Everybody can lend their health 15 to 20 minutes, no
doubt. But even when we're talking about even shorter timeframes of just five minutes, it's
really powerful. So wake up in the morning five minutes before
you go to bed at night or like early evening, do another five minutes. Really powerful stuff.
And then of course, ideally you want to get into those 15 to 20 minute ranges where you're
doing this. But doing so at the very least five minutes morning and night is really good.
Now the other thing I wanna mention here, so when we look at the high intensity interval
training, if we're only doing it for five minutes, it's very important that we go in
and make sure that we are doing exercises that include more muscle groups. Okay? An
example of an exercise that would use more muscle groups, it would be something like
a squat. So you would squat down, come back up, do a bicep curl, and then a shoulder press
that uses a lot of muscles and then squat again and just keep doing that.
Okay? So doing some different workouts where you're really engaging a lot of muscle groups
for five minutes first thing in the morning. Extraordinarily powerful. So this is some
of the best exercises that you can do when you have insulin resistance. I also want to
mention that if you're looking to go in and learn more about insulin resistance, check
out this video idea right here because it's going to help explain this problem even more
and talk about some of the very specific nutrition that you can utilize in order to get positive
results. The other thing I want to mention, if you are not using any type of nutrition's
very important to make sure that you're storming these receptors in order to improve insulin
sensitivity with the proper nutrients that are necessary and put a link in the description
to the formula that we use clinically in order to help people do this. Give this video a
thumbs up, share with your friends. If you have any questions, be sure to put them right
in the comment section here below. Also, be sure to subscribe to the channel if you want
to learn more about exercise, weight loss, nutrition, reversing health conditions like
insulin resistance because we talk about all of that here. We also even talk about fasting
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see you in the next video.