in today's video we are going to be answering the question is insulin resistance reversible
insulin resistance is a condition where the cells in your body are no longer able to absorb glucose
correctly and use it for energy this leads to side effects such as making it difficult to lose weight
a large waist circumference skin tags and dark skin patches it also significantly increases
your risk of type 2 diabetes heart disease and pcos if you're a woman but is insulin
resistance reversible or can it only be managed is there anything that those who are genetically
predisposed for it can do we're going to answer these questions and more in today's video
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 where i show new posts every single day today's video is sponsored by self decode
a genetics testing and analysis company that gives you personalized health recommendations based on
your genes head to health coach kait.com forward slash self decode to find out what your genes can
tell you about your health we're going to start off today talking about what insulin resistance
is then we're going to get into how to know if you're genetically predisposed to it and we'll
finish off talking about if insulin resistance can be reversed and if so how and as always i have
time stamps right here on the progress bar so if you want to skip to any part of the video you can
use that to do so what is insulin resistance insulin is a hormone in our body that's main role
is regulating blood sugar it signals our cells to take in glucose so when our blood sugar goes
up after we eat for example the pancreas releases insulin which takes the excess glucose from our
bloodstream to our cells insulin resistance is when our cells resist the actions of insulin and
no longer taking glucose as they should this leads to insulin levels remaining high for long periods
of time and leads to side effects such as excess abdominal fat skin tags and dark patches of skin
and it also causes your hdl cholesterol to decrease and your triglycerides to increase
if you have ever heard of metabolic syndrome before which i'm pretty sure you have it
is the exact same thing as insulin resistance metabolic syndrome used to actually be called
insulin resistance syndrome so if you have metabolic syndrome and you are unsure if
you had insulin resistance or not you do and in case you aren't quite familiar metabolic
syndrome is defined by five main symptoms 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 symptoms you'll be diagnosed with metabolic syndrome aka insulin resistance
and i like referring to it as insulin resistance or insulin resistance syndrome better than
metabolic syndrome because metabolic syndrome is extremely vague it doesn't actually tell us the
root cause of the problem whereas when we refer to it as insulin resistance we can see that the main
cause is our cells resisting insulin what causes insulin resistance when we eat foods that are
high in carbohydrates they are broken down into glucose and enter our bloodstream this glucose
enters our bloodstream and this 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 equipped to deal with periodic rises
in blood sugar however if we are constantly eating high carb foods throughout the day our blood sugar
is constantly rising and might not have time to come back down to baseline before we eat again
so even more insulin is pumped out to deal with the blood sugar which is still high and our cells
become overwhelmed and start resisting the actions of insulin because they are already filled with
glucose and this turns into a vicious cycle where the high insulin is causing insulin resistance
and then the insulin resistance is causing high insulin and the problem gets progressively worse
until it manifests as other diseases if your blood sugar is constantly spiking throughout the day
this means that your body is constantly pumping out insulin to deal with it and if
your insulin doesn't have a chance to come back down to baseline before you eat again
then insulin is going to remain high and this is where the cycle starts having high insulin is
known as hyperinsulinemia and this is really what leads to all the associated symptoms and diseases
is insulin resistance genetic the answer is yes and no you can be genetically predisposed
to insulin resistance but that doesn't mean you will develop it i really like the quote that goes
genetics loads the gun but lifestyle pulls the trigger so how can you know if you are genetically
predisposed to insulin resistance self-decode can help you to do just that self-decode is a
genetics testing and analysis company that gives you personalized health recommendations based on
your genes our dna can tell us a lot about our health but accessing and interpreting this data
isn't easy and that's where self-decode comes in self-decode makes it easy to
identify whether or not you are carrying the genes associated with insulin resistance
as well as numerous other conditions and diseases as well their wellness reports make it easy to
interpret your results and provide evidence-based recommendations based on your dna some of the
genes associated with a higher risk of insulin resistance include tcf7l2 fto pparg kcnj11 slc30a8
which you can also learn more about each of these on the softicode website
if you want to check out self-decode and find out what your dna can tell you about your health go to
health coach kait.com forward slash self-decode to order a dna testing kit to anywhere in the world
and self-decode also has an online lab shop where you can order tests such as fasting blood sugar
and insulin straight to your door currently the lab tests are only available in the united states
but their dna testing and analysis is available worldwide and soft to code members save 50 off log
tests self to code will never share or sell your data unlike other dna testing companies out there
so you can feel confident your information is safe again the link to check out self decode will
be in the description box down below thank you again to self decode for sponsoring this video
is insulin resistance reversible as previously mentioned insulin resistance is the same as
metabolic syndrome which is characterized by five main symptoms a large waist high triglycerides
low hdl cholesterol high blood pressure and high blood glucose so by definition if you reverse
these symptoms so you no longer have three out of the five you will have reversed insulin resistance
and as these symptoms improve your cells will literally become more sensitive to insulin
again so the answer is yes it is reversible now you're probably thinking to yourself
okay that's great but how do i reverse it how to reverse insulin resistance if you want to know
more about these steps and other ones i will link a video at the very end you can check out but here
are four steps to get you started number one stop eating refined carbs any refined carbs that are in
your diet cut them out right now bread juice pasta cookies cake as i mentioned earlier in the video
carbohydrates are the macronutrient that spikes blood sugar and insulin the most and refined carbs
even more so number two eat enough protein making sure you're eating enough protein at your meals
is key for maintaining satiety and reversing insulin resistance try to get at least 30 grams
of animal protein in at every meal and this is 30 grams of protein the macronutrient not the
weight of the food number three stop snacking if you're eating enough protein at your meals
to snack will decrease significantly and this is a good thing because the fewer times you eat during
the day the less insulin that will be needed and this will improve your insulin sensitivity
number four take apple cider vinegar this is probably my favorite tip just because it is
so so easy taking a tablespoon of apple cider vinegar diluted in water anywhere from 5 minutes
to 30 minutes before a meal can significantly lower the blood sugar and insulin response
to that meal one study had participants take one and a half tablespoons of apple cider vinegar
before a high carb meal including a bagel and orange juice they found that the group that
consumed apple cider vinegar were up to 34 percent more insulin sensitive an hour after eating
compared to the group that consumed the placebo anyways guys that's all i have for you today i
hope you found this video helpful and i really hope that it gave you a sense of empowerment
i know being diagnosed with insulin resistance can definitely feel a little bit overwhelming and
it's hard to know where to start and even if it is reversible or you're just gonna
have to maintain it you can change your health by changing your habits and these habits don't
have to be big they can really be as easy as taking apple cider vinegar before your meals
and not snacking let me know down below if you currently have insulin resistance and if
you've started taking steps to reverse it i love chatting with you guys in the comment section i
try to answer as many comments as i can within the first couple of hours that i post the video
right now i'm not at home well i'm in my family home at canada so i'm traveling so i'll try to
answer questions when i post might not be as many as usual so i apologize for that but i really do
appreciate your comments and your questions and i really do try to answer as many as i can
so i hope you guys enjoyed the video remember to check out self decode they will be linked
in the description box down below if you did enjoy this video you might also enjoy my video
on signs that insulin resistance is reversing i will link that right here if you want to catch
up on my most recent upload you can find that 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