Insulin resistance disrupts our ability to effectively regulate our sugar intake. This can lead to health problems such as obesity, metabolic syndrome, and diabetes. Read on to discover 5 ways you can decrease insulin resistance.
- Insulin Resistance and Poor Health
- Methods for Decreasing Insulin Resistance
- Health Tools I Wish I Had When I Was Sick
Insulin Resistance and Poor Health
The problem isn’t insulin, but rather insulin resistance. If you are insulin resistant your brain will not get the message that insulin is trying hard to convey (that you have high levels of sugar in your bloodstream).
In this way, insulin resistance promotes hunger. You eat and insulin is released, but your body tells you to eat some more despite the ability of insulin to act as a satiety hormone. Hence why obesity is linked to brain insulin resistance [R].
When rats had their brain insulin receptors removed, they ate more, developed insulin resistance, and became obese [R]. There is a correlation between insulin resistance and fat accumulation in the liver [R].
Elevated blood free fatty acids (FFA) were shown to cause insulin resistance [R].
In diabetics, insulin resistance was shown to severely inhibit a marker for muscular performance (glycogen synthesis and uptake) [R]. Also, waist and thigh circumference (predictors of insulin resistance) were negatively correlated with the percentage of type 1 muscle fibers [R].
In prediabetic subjects, insulin resistance was linked to atherogenic changes [R].
There is a direct correlation between insulin resistance and chronic kidney disease pathology [R].
Methods for Decreasing Insulin Resistance
1) Weight Loss Decreases Insulin Resistance
If you are overweight, the single most important thing you can do is lose weight.
2) Exercise Decreases Insulin Resistance
Exercise without weight loss showed improvements in insulin resistance in sedentary adults [R].
3) Moderate Alcohol Consumption Decreases Insulin Resistance
4) Resistant Starch Decreases Insulin Resistance
5) Supplements that Decrease Insulin Resistance
Vitamins and Minerals
- Hi-maize resistant starch
- Kombucha tea, Bragg Apple Cider Vinegar or Apple Cider Vinegar
- Grape Seed Extract
- Ceylon Cinnamon
- Berberine – These supplements are good for overweight and thin people
- Stabilized R-Lipoic Acid
Health Tools I Wish I Had When I Was Sick
At SelfHacked, it’s our goal to offer our readers all the tools possible to get optimally healthy. When I was struggling with chronic health issues I felt stuck because I didn’t have any tools to help me get better. I had to spend literally thousands of hours trying to read through studies on pubmed to figure out how the body worked and how to fix it.
That’s why I decided to create tools that will help others cut down the guesswork:
- Lab Test Analyzer – a software tool that will analyze your labs and tell you what the optimal values are for each marker — as well as provide you with actionable tips and personalized health and lifestyle recommendations to help you get there.
- SelfDecode – a software tool that will help you analyze your genetic data from companies such as 23andme and ancestry. You will learn how your health is being impacted by your genes, and how to use this knowledge to your advantage.
- SelfHacked Secrets – an ebook where we examine and explain the biggest overlooked environmental factors that cause disease. This ebook is a great place to start your journey if you want to learn the essential steps to optimizing your health.
- SelfHacked Elimination Diet course – a video course that will help you figure out which diet works best for you
- Selfhacked Inflammation course – a video course on inflammation and how to bring it down
- Biohacking insomnia – an ebook on how to get great sleep
- Lectin Avoidance Cookbook – an e-cookbook for people with food sensitivities
- BrainGauge – a device that detects subtle brain changes and allows you to test what’s working for you
- SelfHacked VIP – an area where you can ask me (Joe) questions about health topics
The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. We do not aim to diagnose, treat, cure or prevent any illness or disease. Information is shared for educational purposes only. You must consult your doctor before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition.
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