Bodybuilding is one of the most difficult sports to train for. It is not suitable for the average trainee. It is a constant and grueling struggle filled with dedication and determination.
Exercise, nutrition, supplements, rest and recovery should be planned seven days a week, 365 days a year. The only goal is to maximize muscle mass while trimming body fat to a certain level. Bodybuilders choose an extremely difficult lifestyle that turns out to be a real challenge.
One of the hardest parts of bodybuilding is finding the balance between changing and building a new body at the same time. How to find such a perfect balance? Luckily, there are a few simple tricks that are often overlooked. These are by far the most important requirements for any serious athlete to meet. Surprisingly, these simple steps radically improve insulin sensitivity!
Developing lean muscle without taking into account insulin sensitivity and its many attendant modalities can be like trying to run a marathon without any training. You simply won't be able to do it. Insulin sensitivity is one of the most important aspects of the bodybuilding process in order to go all the way to the end and end up with a beautiful appearance.
Insulin sensitivity
Regulating blood sugar levels is one of the the most important processes in the body, both for overall health and well-being and for muscle building. Blood sugar levels are regulated by the pancreas, which secretes insulin whenever a certain amount of sugar is detected in the blood. Once released, insulin stimulates the absorption of sugar in muscle and fat cells. Insulin should be thought of as a key that opens the door to glucose.
Good insulin sensitivity stimulates the replenishment of muscle glycogen (glycogen stores energy). Insulin resistance, on the other hand, promotes fat storage, as well as a whole host of additional negative effects that make it harder to build muscle. It could be chronic inflammation, lethargy, poor recovery, increased muscle soreness, increased triglyceride levels (precursors of heart disease), sleep apnea, nerve problems, and if left unchecked complications, diabetes mellitus and the numerous problems inherent in this disease.
Insulin sensitivity is determined by the amount of insulin needed to store glucose (blood sugar) in the body's cells. People sensitive to this component should only avoid large number insulin to store excess glucose in the blood. People with significant resistance need much more insulin to store the same amount of glucose.
If you have low insulin sensitivity, you will have excess glucose in your blood. This means that more insulin needs to work to try to get the excess glucose. But, even if insulin copes well with storing nutrients and works as a carrier of amino acids in muscle tissue When it increases beyond what is needed for good health, it leads to fat accumulation and other consequences mentioned earlier. Good insulin sensitivity means good health.
The holy grail of bodybuilding!
Increasing sensitivity to the insulin component is important, both in the process of changing and building muscle mass. Increased sensitivity is traditionally achieved through optimal timing of nutrient intake and super intense training. Optimal nutrition increases the uptake of glucose and amino acids into muscles to speed healing and increase needed energy levels.
Let's face it, maximizing insulin sensitivity is really the basis for creating a compartmentalized environment. What does it mean? Basically, it involves your body's conditioning process to transport nutrients to the muscles and free them from fat storage. Essentially, this is the Holy Grail of bodybuilding!
Ideal regimen: 6-7 small meals per day, providing the body with a specific ratio of macronutrients, based on your appropriate level of physical activity, genetic predisposition and other individual factors.
Other general recommendations to improve insulin sensitivity include adding more high-intensity resistance training. This is easily achieved by most modern bodybuilders - muscles require glucose both at rest and, especially, during active work. Trained muscle cells are more sensitive to insulin than those that are not.
Proper timing of nutrient intake and intense training will significantly improve insulin sensitivity. This creates ideal conditions for biogenic sectioning at its best!
Now the question arises, if you know how to eat properly and how to exercise, then your sensitivity to the insulin component should be at its maximum level, right? This is wrong! There are a few more things you can do to increase your sensitivity even further. Here are four additional, albeit underrated, ways to do just that.
1. Increase cardio
Age and genetics are often the main causes of insulin resistance (low sensitivity). But everyone, regardless of their individual circumstances, can improve this feature of the body. Of the numerous modifiable factors that can help improve insulin sensitivity, cardio activity comes first. Unfortunately, many bodybuilders try to avoid cardio to avoid losing precious muscle. This is not a very good solution!
When performed in combination with resistance exercises (especially on non-days strength training to provide some form physical exercise so as not to completely deplete energy), cardio can further increase the uptake of glucose into cells. Vigorous bouts of more than 30 minutes are more effective than low-intensity workouts.
The Key to Preserving Muscle Mass is with Gaining hypersensitivity to insulin through cardio training, includes cardio 4-5 times a week for 30-60 minutes (cardio can consist of 1-2 HIIT approaches). This will also ensure close monitoring of your endurance levels and muscle building. Change up your personal cardio schedule to ensure you're working on all fronts.
2. Antioxidants
We all know how important antioxidants are for boosting immunity and indirectly increasing muscle growth. But as with all things bodybuilding, to get the maximum benefit from antioxidant intake, proper timing is essential.
Many bodybuilders have the habit of popping an arsenal of pills after a workout. But some studies have shown that vitamins (antioxidants C and E) taken after exercise can potentially reverse the insulin-sensitizing effects of exercise. To protect yourself, take your vitamins in the morning or an hour or more before/after working out in the gym. The most effective ratios of antioxidants can be found in several multivitamin complexes from many supplement manufacturers.
3. Increase carbohydrates
Carbohydrates are essential for fueling your workouts, allowing protein to work to build muscle, while also providing valuable micronutrients for active muscle recovery and overall health maintenance.
Most bodybuilders know that to avoid so-called bad carbohydrates (high simple types of sugar), it is necessary to choose a clean and complex variety. However, even the best carbohydrate choices (oats, brown rice, sweet potatoes) can lead to excess blood sugar, which, over time, can lead to decreased insulin sensitivity, especially during the off-season when calorie intake increases.
One way to help solve this dilemma is to add insulin-sensitive foods and higher carbohydrate foods to your diet. Among best options A similar product is vinegar. Vinegar helps transport carbohydrates into muscles and remove fat deposits from there. Cinnamon, turmeric, green tea, pickled foods (such as kim chi and sauerkraut), nuts (especially walnuts and almonds) also help improve insulin sensitivity when high carbohydrate foods are consumed.
To optimize insulin sensitivity, add fermented foods to your diet.
4. Supplements for even greater success
Most of the benefits of supplements are to increase physical performance and numerous muscle developments. To improve insulin sensitivity, these four foods should be on every bodybuilder's list: Omega-3 fatty acids, magnesium, R+ alpha lipoic acid (ALA), protein/carbohydrate for post-workout. Most ALA products are a 50:50 mixture of R and S isomers. It is better to choose a special R+ additive; it is a biologically active formula.
- Ø Omega 3: by reducing the intake of trans fats and increasing the intake of omega-6 vegetable oils such as canola, sunflower, corn and cottonseed oils, as well as increasing omega-3 fatty acids (e.g. fish oil), fat balance will help improve insulin sensitivity. Increased intake of healthy fats, as part of an optimal dietary fat balance, will strengthen the outer lipid layer, which not only protects cells, but also makes them more sensitive to insulin.
- Ø Magnesium: Considered a natural insulin sensitivity enhancer. Magnesium has been scientifically proven to improve insulin sensitivity and glucose tolerance.
- Ø R+ Alpha Lipoic Acid: One of the most important antioxidants for improving insulin sensitivity, R+ ALA is currently used as a supplement by advanced bodybuilders to significantly improve nutrient storage and optimize insulin activity. Recommended dosages range from 300 mg to 60 mg per day, ideally divided into 2-4 150 mg doses.
- Ø Protein/Carbohydrate Supplements Post-Workout: While consuming antioxidants after completing exercise should be avoided, replenishing protein and carbohydrates during this time remains an important part of the recovery process. Consuming quickly digestible proteins and carbohydrates immediately after exercise will promote glycogen storage and protein synthesis, which is a significant increase in sensitivity to the insulin component at the highest levels in the muscle cells that are most receptive to nutrient storage at this time.
Muscles build the foundation
Before increasing training intensity, increasing sleep duration and quality, or increasing protein intake, a smart bodybuilder will always consider whether these processes are doing everything possible to improve insulin sensitivity.
Through a combination of advanced supplements, timing your intake of nutrients, including specific foods to improve insulin sensitivity, and your exercise strategy, your insulin levels can be controlled in a way that will significantly advance your bodybuilding progress.
By making your muscle cells more receptive to storing nutrients, you can instantly improve fat loss and muscle building.
In the crazy pace of our lives, it is not so easy to always feel “cheerful” and always be in good physical shape. And there’s no time to think about food at all. But this moment comes in everyone’s life. You decide to start going to the gym. “The main thing is to withstand it for two months - then the result will be visible. Both your stamina and your mood will increase...”, your colleague advises you. And so, two months pass regular exercise and quite conscientious workouts, but the result is not very good: the fat still doesn’t want to go away, the muscles haven’t appeared, and you don’t always have enough mood and strength to crawl to the fitness center. And you are almost ready to give up this whole idea, eating away the stress with “goodies” and recharging with energy from Coca-Cola. And even strength seems to immediately increase. Deep down, we all understand that this food is harmful. But how much joy it brings!..
In short, the processes of carbohydrate metabolism in the human body proceed in two directions:
First- this is the transformation into energy of substances that come to us with food.
Second– redistribution of excess of this energy into energy reserves that we need to fuel between meals, namely, storage in fat.
The main regulator of this process is the pancreatic hormone insulin. It is he who allows glucose directly into the cells of the body. It is on its level that ultimately, both our well-being and the success of physical exercise will depend (although as for exercise, there is also feedback, and this is good news, but more on that later).
An adequate reaction of the body to what we eat, and food is, first of all, a source of energy, very much depends on sensitivity of our body's tissue cells to insulin. It is high (within normal limits) sensitivity to the hormone insulin, as an important participant in the regulation of metabolism and energy exchange, that accompanies the build-up of muscle mass instead of the accumulation of fat. Also, high sensitivity to insulin allows you not to suffer during the day from constant surges and dips in physical energy, changes in concentration and dependence on the amount of sweets or other “fast” carbohydrates eaten.
The main and most universal source of energy for ensuring the metabolic processes of our body is glucose. It is found in all cells, and in addition to energy exchange, it is responsible for the normal functioning of nerve cells, red blood cells and some other processes. Glucose levels are measured in moles (a unit of measurement for the amount of a substance). The norm is from 3.3 to 5.5 mmol/l. Maintaining blood glucose levels at a given level is a complex physiological algorithm carbohydrate metabolism, adjustable coordinated work nervous and endocrine systems.
Insulin resistance – increased cell resistance to the action of insulin - the main “pass element” for the penetration of glucose into cells.
If there is not enough insulin to deliver glucose into the cells, the body releases even more insulin into the blood. Gradually, this condition becomes permanent and insulin levels become elevated.
High sugar levels in the blood leads to the ineffectiveness of even the most “hungry” diets, since the body begins to lose the ability to synthesize energy, preferring to store it in fat. Moreover, sugar spikes alternate with drops.
When blood sugar drops, a person feels a loss of strength, decreased concentration, anxiety, constant feeling hunger or sudden attacks. Hence the desire to constantly eat “quick” energy food - baked goods, sweets, drinks with a high sugar content, and as a result - emotional and mental dependence on food.
As a result, a person ends up in a vicious circle. If you don’t do anything, you can get hooked on too large doses of your own insulin, suffer from its constant surges and falls, and eventually face the real diabetes.
But don't panic ahead of time. We are fully capable of taking control of what is trying to take control of us. To do this, it is enough to take a course on increasing your sensitivity to insulin and remember a few rules.
1. Minimize white sugar
Everyone knows that sugar is almost like a drug. No wonder people called him “white death.” Sugar added to coffee or tea provokes both a sharp surge in blood glucose levels, which provokes a surge of energy, and its subsequent sharp decline, which, as you probably already guessed, you will again try to “raise” with something sweet. The blood sugar spikes release too much insulin, and then, after the insulin has distributed all the sugar, you go back to craving cake, candy, and soda. By the way, that's all simple carbohydrates - which are better to avoid altogether. And white sugar, by the way, is great for making homemade body scrubs, stop thinking of it as food.
2.Optimize carbohydrate consumption
The recommended amount of carbohydrates is easy to calculate; it depends directly on your lifestyle: fairly active - 100-200 grams per day, sedentary (for example, sedentary work) - no more than 50 grams. Carbohydrates in our case are exactly complex carbohydrates: cereals, legumes, whole grain bread and pasta (they should be brown).
Complex carbohydrates should always be in the diet as the main source of energy for both muscles and brain.
For those who spend time in the gym, the carbohydrate intake regimen is developed separately, and as a rule it consists of moderate amounts of high-carbohydrate food (energy) on training days, and low-carbohydrate nutrition on all other days (protein is an important building block of muscles ).
3.More protein
Research shows that a diet with a large number Protein and low carbohydrate intake leads to increased insulin sensitivity. Protein ensures a slower increase in blood sugar levels and neutralizes its fluctuations. Over time, this reduces cravings for carbohydrates, which ultimately leads to a more relaxed relationship with food.
4.More greens and vegetables
Scientists conducted a two-year study of people who went on a low-carb diet and found that one of the most useful eating habits of the participants who managed to get in shape with the help of the diet was, in addition to protein, a fairly large amount of vegetables. Experts recommend giving preference to leafy greens (salad) and cruciferous vegetables (broccoli, cauliflower).
6.Add vinegar and other acids to carbohydrates
“Other acids” can also refer to lemon and lime, which help improve insulin sensitivity. Acids affect the body's ability to store carbohydrates from food in the correct form, that is, in muscles (as glycogen) and not in fat. Be sure to add pickled foods such as cucumbers, kim chi tomatoes, or pickled ginger to your rice or sandwich.
7.Add seasonings
Cinnamon, turmeric and shamballa (fenugreek) . These spices “work” as nutrient separators, in other words, they enhance insulin signals into muscle tissue, as a result of which less carbohydrates reach fat tissue.
8.Drink green tea
Antioxidants in green tea, as well as in the herbal drink mate, drunk shortly before meals, will also affect carbohydrate distribution and increase insulin sensitivity.
9. Add foods with a low glycemic index to carbohydrates
Glycemic index - This is an indicator of the speed at which carbohydrates are broken down into glucose, that is, a rise in blood sugar occurs. For example, oatmeal is a food with a medium glycemic index. And blueberries or blueberries are low. Add berries to oatmeal.
In addition, such berries contain substances anthocyanins, which have quite powerful antioxidant and anti-inflammatory effects. They are what give certain fruits and berries such a rich color. Also lowering the glycemic response are foods that are naturally high in fiber, including most vegetables, and foods known to be rich in antioxidants, most notably berries and leafy greens.
10. Avoid trans fats
Trans fats are vegetable fats that, through hydrogenation (bringing vegetable oils to high temperatures and the subsequent addition of hydrogen atoms to them) are brought to a solid state. For example, margarine, known to us since childhood. Due to their low production cost, such fats are often used, for example, in baked goods, chips, crackers, sweets and tea. Trans fats not only increase insulin resistance, but are also associated with a variety of diseases, from cardiovascular disease to depression.
13. We arrange “fish days” not only on Thursdays
We are talking about fatty varieties (mackerel, trout, salmon, etc.), fish that contain, first of all, omega-3 (EPA and DHA), necessary to increase the “flexibility” of cells, which helps improve insulin sensitivity. In addition, such fish is very useful for brain function.
11. Stop cooking with refined oil!
Sunflower, corn, cottonseed, rapeseed...They are used everywhere in both household and industrial cooking, and are added to almost any processed and packaged food. For what? You ask? Because oil that has gone through all stages of purification (hydration, neutralization, bleaching, freezing and deodorization), and in the final form remains almost odorless and tasteless, is stored easier and longer. And not at all because it can be useful to us in some way. Excess refined vegetable fats leads to degradation of cell structure and increases insulin resistance.
12.Eat nuts and seeds
Excellent natural source fats are unfried seeds and seeds (eg flax-seed), and of course, nuts. There is one small “but”: to normalize insulin levels, they should be consumed no more than 50 grams per day. Avocados and extra virgin olive oil are also good sources of fat (as well as some other usefuloils).
14.Replenishing magnesium reserves
Magnesium acts as a “sensitizing agent”, it is a mineral that has a positive effect on the insulin receptors of the cells of our body. Magnesium is contained in: leafy greens, pumpkin and sesame seeds, almonds, cashews, broccoli, avocado, etc. Magnesium (in combination with vitamin B6) is also available as a vitamin food supplement.
15.Resistant starch
Starch is the most common carbohydrate. But it's not worth it resistant(resistant) starch is confused with regular starch: the mechanism of breakdown of resistant starch is such that the usual enzymes in our digestion do not react to it, due to which it passes unharmed through the stomach and small intestine, and then enters the large intestine, where it serves as an excellent nutrient medium for beneficial bacteria . The blood sugar reaction to such food is much lower. Resistant starch is found in a huge number of products: potatoes, cereals, almost all legumes and grains, rye bread, unripe bananas.
The resistant properties of starch in food are enhanced if cooked food is cooled and then reheated. Try this trick with oatmeal, potatoes, sweet potatoes, rice, and any other carbohydrate-rich food. It is especially important to include resistant starch in the diet of those who love red meat.
16. Beware of liquid fructose
Liquid fructose is especially high in juices, lemonade, and sports drinks (which may contain corn syrup (aka HFCS)). Fructose is essentially the same sugar, but from fruits (and some types of vegetables). Liquid fructose reduces insulin sensitivity, which, if consumed in excess, leads to the accumulation of abdominal fat, the same fat that causes the belly to grow and the waist to disappear.
17. Avoid foods rich in fructose.
Processed foods also often contain high levels of HFCS. Even more fructose than corn syrup is found in agave syrup, which is often promoted as an alternative to white sugar. But most berries, nectarines, grapefruit, avocados and tomatoes contain quite adequate amounts of fructose.
18. Include whey protein in your diet
Whey protein is a concentrated mixture of globular proteins obtained from whey. Studies have shown that whey protein normalizes blood sugar and insulin levels even in cases of very high insulin resistance. This dietary supplement can be found in sports nutrition stores.
19.Strength training
From the point of view of energy exchange, weight training is a mechanism for “distracting” energy to the muscles through their active work. Ninety percent of the energy transported by blood at the time of training goes to the muscles. Moreover, there is also a reverse relationship: for every 10% increase in muscle mass, you get the same percentage increase in insulin sensitivity.
20.Combined training
Such training, provided your muscles are in good enough shape, is very beneficial for improving insulin sensitivity. The fact is that, depending on muscle training, insulin resistance in different parts of the body can be different. For example, if you are a runner, then your leg muscles are sensitive to insulin, but the upper half (if you don’t train it) will be less sensitive. Therefore, it is very important to distribute the load evenly throughout the body. The best solution would be combined training, where aerobic exercise alternates with weight training.
21. Get enough sleep
Sleep is important. Just one day of lack of sleep increases the level of the stress hormone cortisol in the blood, and everything goes like a chain: sensitivity to insulin decreases, lack of sleep, we look for something to recharge ourselves, and eat, eat, eat... But after eating such food (as a rule, sweet, rich in carbohydrates), we only get worse because glucose tolerance is impaired. Therefore, if you haven’t gotten enough sleep, you should think about your diet even more carefully. Your goal is to restore insulin sensitivity by choosing the “right” foods.
22. Avoid late-night snacks
Before going to bed you always want something tasty. But before you make yourself an evening sandwich, think about the fact that at this moment you are throwing off your biorhythm. This happens due to an increase in insulin levels, which “slows down” the production of melatonin, the sleep hormone, which is released only after insulin levels decrease again. The habit of eating before bed can lead to imbalance of many organs and systems. If you really can’t bear it, for a snack we choose: boiled vegetables, milk, fermented milk products, fruits (pear, apple, banana), or herbal tea, for example, mate.
23. We don’t sit for long periods of time
If you have a sedentary job, this reduces insulin sensitivity. Even if you regularly go to the gym after work, abdominal fat will still be deposited during periods spent in a sedentary (that is, sedentary) position. Experiments have shown that three days (!) of a sedentary lifestyle lead to a sharp loss of sensitivity to insulin. By the way, changes in blood sugar greatly affect attentiveness and learning ability. Try to move more at work!
By following these rules, you will significantly improve your well-being, increase the effectiveness of your training and overall performance, and most importantly, you will gain control over your mood, which will no longer depend on “tasty food.” Remember? Sugar is also a drug.
Building muscle, losing fat, improving overall health - it all depends on one important hormone. Insulin is your body's most important peptide hormone released by the pancreas, which can dictate the course of your physique and overall well-being.
So what is insulin sensitivity?
Insulin sensitivity refers to how your body responds to the hormone insulin and is directly related to how efficiently it processes the carbohydrates you consume. High sensitivity (fast response) has better blood sugar regulation, which allows the body to store glucose in muscle tissue rather than subcutaneous fat.
On the other hand, poor insulin sensitivity can lead to overproduction of insulin, causing the body to play catch-up as it tries to control rising blood sugar levels and storing glucose as fat in the body.
Chronically poor insulin sensitivity can lead to a number of diseases such as type 2 diabetes and cardiovascular disease, so it is important to keep your insulin responsive body strong and thriving!
Once released in the pancreas due to rising blood sugar levels, insulin typically binds to receptors in body cells. Where they activate cells by opening portals on the surface of the cell so that glucose can enter. Once in the cell, glucose can be converted into bodily energy. This function of insulin works quite smoothly if the cells remain “sensitive” to insulin, that is, they readily respond to the attempt of insulin when the cell portals open. If cells become "resistant" to insulin, they eventually starve the cell of energy while higher levels of glucose accumulate in the blood. If blood glucose levels remain persistently high due to insulin resistance, type 2 diabetes may develop. Of course, there are different levels of insulin resistance. The diagnosis of type 2 diabetes mellitus is the extreme stage of this negative condition. Now it becomes obvious why it is necessary to improve insulin sensitivity.
When we learn how to improve insulin sensitivity, it means our bodies need less insulin to convert glucose into energy. This leads to a decrease general level insulin daily. This is a good thing. Since insulin is basically an energy storage hormone, requiring a minimal amount and a sign that our body uses carbohydrates and fats most efficiently, converting them into the energy we need. This can lead to higher bodily energy and a decreased tendency to store fat. It can also reduce the chances of our cells becoming resistant to insulin, and the development of cascades of negative consequences these conditions.
So you want to improve your own insulin sensitivity. This is necessary if you want to build muscle mass with a minimum amount of fat.
If you stick proper nutrition, you'll feel much better, with fewer energy ups and downs, and you'll be able to maintain proper muscle glycogen levels. The following tips will help you significantly improve your insulin sensitivity.
Eliminate simple carbohydrates from your diet
Eliminating simple carbohydrates from your diet is critical. One of the main reasons why people develop diabetes over a long period of time is their excessive consumption of refined carbohydrates, the use of sugar in their diet, which causes the pancreas to constantly produce more and more insulin.
The higher the amount of refined carbohydrates you consume, the more likely your cells become resistant to insulin, resulting in low insulin sensitivity.
Refined carbohydrates include lots of sweeteners, white flour, various snack foods, and soda.
Use some healthy fats
Another way to increase your insulin sensitivity, optimizing the rate at which your body processes carbohydrates and sends them to muscle tissue, is to eat plenty of healthy fats.
Diets that are loaded with trans fats tend to contribute to worsening insulin sensitivity, while the opposite is true for those who consume high amounts of monounsaturated and omega fats. The best sources of healthy fats are olive oil. linseed oil, avocados, nuts, nut butters and fatty fish or fish oil.
If you can consume small amounts of these fats each day without overindulging, you will be one step closer to promoting iron, the link between your body and its insulin.
Use more fiber
Eat more fiber, it's good for digestion. Fiber-rich meals also slow the release of carbohydrates into the blood, allowing insulin to be used more effectively.
Many fiber-rich foods such as fruits and vegetables also provide the body with numerous vitamins and minerals to further improve your health and prevent disease.
Remember that fiber is also very beneficial for burning fat due to its ability to excrete waste components from the body rather than allowing them to be stored as fat!
Exercise
Exercise is very important for the body, physical activity will increase the rate of glucose delivery to muscle cells, this will deplete glycogen stores. By depleting your muscle glycogen levels, you will create more " cesspool", in which glucose can move. When you are in a glycogen-depleted state, your body will instantly suck the sugar to put it into the muscles, staying away from your fat cells.
Don't do exhaustion training every time you're in the gym, as this can seriously interfere with your training process. But this is useful because it is necessary to put stress on the muscles in order to constantly progress.
Protein Use
Getting protein is another important way to improve insulin sensitivity. It is also extremely important for gaining lean muscle mass. The main reason is that they can send more of those extra calories into muscle cells, where they provide energy for muscle building and growth, rather than being stored as fat.
People who eat a healthy diet and do not consume a lot of refined carbohydrates and sugars achieve optimal insulin sensitivity. This means that your body will work faster and your insulin and your body will be at their strongest.
Activity during the day
The final step to improve your insulin sensitivity is to try to engage in some form of physical activity periodically throughout the day.
A balance between physical activity and carbohydrate intake is necessary. You should eat less food throughout the day and also try to do light physical activity such as walking or cycling to a cafe at work.
You can buy it in the online sports nutrition store FitnessLive
First something very simple. Speculative cartoon about hormones.
Few people know that the human hormonal system is an information system, it is the interaction of signalers who transmit commands to each other and to cells.
In fact, the difference between hormones, neurotransmitters and hormone-like substances is very arbitrary and vague. For example, vitamin D3 in our body is a steroid hormone, but let’s not go deeper, in this topic it is important for us to understand one thing - that the effect of hormones is better compared to the work of a computer, where everything is decided by “pieces of information”, and not by chemical reactions- where one substance enters another, and as a result something third is obtained.
Our health directly depends on how information is organized inside our body, how much order there is in the army, whether everyone hears orders and understands signals.
Hormones are designed to inform cells about what they should do now; for this, cells have connectors for each such messenger. The connectors are called receptors, ideally the receptors are working properly, and if the hormone insulin docks with the receptor (like we plug a flash drive into a USB) and sends a signal: "Food!", then the cell immediately turns on mechanisms for pumping substances inside itself.
If for some reason the connectors are crooked or rusty (resistant), then the cell is hungry, but it cannot “eat” and fill itself with energy. Meanwhile, there is more and more insulin - this is how the hormonal system tries to shout to the cell: “Yes, you’re finally eating!”
It doesn’t matter how much of the hormone floats in the blood, only the susceptibility of the corresponding receptors (connectors) to its signal matters.
The good that is not accepted by the cells is stored in the form of adipose tissue, which itself becomes an endocrine (hormonal) organ capable of sending signalers (research, English). To put it very simply, the information they carry disrupts metabolism and causes diseases associated with obesity and insulin resistance, which are called metabolic.
Metabolism are the processes the body uses to obtain or use energy from the food we eat. Diseases with its violation are the improper use of this fuel and the return from it.
There are many metabolic diseases, and not all of them are related to insulin-insensitive receptors.
But probably everyone knows that type 2 diabetes, fatty hepatosis, and cardiovascular diseases develop from insulin resistance.
A small digression from the topic.
If insulin resistance and diabetes- this means that the cell does not receive “fuel” as needed, then
hypothyroidism- this means that the cell does not release energy from the “fuel” as it should, one of the reasons for this is the resistance of another cell connector - the receptor for thyroid hormone. The T3 thyroid hormone carries a signal to the cell: “Give up the accumulated energy!”, But the connector doesn’t work well, and the cell thinks: “Somehow no one needs my energy, that means I’m a bear, and now we’ll sleep in a den and not go to work »
In both cases, the body will experience chronic fatigue.
Treatment metabolic diseases is aimed mainly at restoring the sensitivity of cell receptors - i.e. restoration of the cell’s “hearing” to the commands of the endocrine system. Even stopping spoiling the cell’s “ears” (aka connectors or receptors) is already a big deal!
Let's move on to article Dr. Lara Bryden on insulin resistance.
“When it comes to metabolism and weight loss, it's mostly about insulin.
Insulin is also a major factor in many women's health conditions such as PCOS, acne, progesterone deficiency and heavy periods.
Healthy insulin sensitivity is how you are able to fend off inflammation and how you reduce your risk of diabetes, cancer, osteoporosis, dementia and heart disease.
Do you have insulin resistance? It's time to find out.
What is insulin resistance?
IN normal conditions your insulin hormone rises quickly after eating. This stimulates your liver and muscles to absorb sugar from your blood and turn it into energy. This causes your blood sugar to drop again and then your insulin to drop.
When you are insulin sensitive, your sugar and insulin are low in a fasting blood test.
When you have insulin resistance, your blood sugar may be normal, but your insulin will be high.
Why? Because your liver and muscles do not respond properly to insulin, as a result your pancreas produces more and more of it. Too much insulin then generates inflammation and pushes calories into fat storage. Too much insulin also impairs ovulation and stimulates the ovaries to produce testosterone, which is the main cause of PCOS.
Insulin resistance is common and affects at least one in four adults. It is also called prediabetes or metabolic syndrome.
How to Diagnose Insulin Resistance
Blood test: Ask your doctor to order a "post-insulin" or "insulin glucose tolerance test." Look at your insulin readings (not just your sugar).
Your fasting insulin should be less than 55 pmol/L (8 mIU/L). One hour after serving sugar, your insulin should be less than 270 pmol/L (45 mIU/L). You can also use the HOMA-IR blood test, which is the ratio between fasting insulin and fasting glucose. High insulin means insulin resistance.
Measure your waist: Insulin resistance can cause apple-shaped obesity, so the larger your waist circumference, the more likely you are to have insulin resistance. For women, the risk begins when the waist circumference exceeds 32 inches (80 cm). For men, the risk begins when your waist circumference is greater than 36 inches (90 cm).
NOTE. You don't need to have overweight to have insulin resistance. You can be slim and still have all the prerequisites.
How to reverse insulin resistance
Stop eating dessert.
A high dose of fructose impairs insulin sensitivity more profoundly than any other food. This is why cutting out dessert does more for insulin sensitivity than any other diet change.
No desserts- no brownies, no fruit juice, no sweetened yogurt, no granola bars, no dried fruit, no dates, no agave, no honey, no “natural fruit sugar” and no paleo desserts.
You can eat whole fresh fruit because low dose fructose even improves insulin sensitivity.
You may have starch in your diet (slow carbohydrates - rice and potatoes in moderation). In fact, you even need starch to maintain healthy insulin sensitivity.
Magnesium supplement
Dietary Supplements to Improve Insulin Sensitivity , include: magnesium, berberine, taurine, myo-inositol (inositol), chromium, N-acetylcysteine and alpha lipoic acid. I discuss many of these in Chapter 7 my book"Period Recovery Guide" »
1. Number one - magnesium , article about him (with links)
Magnesium directly regulates cellular glucose metabolism as a cofactor for a number of enzymes and through its effect on calcium levels. Low magnesium content inside cells leads to impaired insulin action and increased insulin resistance. In people with low level magnesium is 6-7 times more likely to occur metabolic syndrome than in people whose magnesium content is normal.
2. Berberine
N-acetylcysteine and taurine prevent hyperglycemia-induced insulin resistance. (English research)
Review of the possible molecular mechanism of action of N-acetylcysteine against insulin resistance and the development of type 2 diabetes (English study)
ATTENTION: N-acetyl-cysteine (NAC), unlike another thiol - alpha-lipoic acid, has the following contraindications: asthma, some liver diseases and incompatibility with medications, which can be read through the browser translator.
6. Chrome
MegaFood, GTF-chrome, 60 tablets
GTF-chrome is the most modern form of chromium supplements, it is a highly digestible chelate.
Chromium increases the sensitivity of insulin receptors and increases the number of insulin receptors in cells.
Research has shown that chromium may also increase the sensitivity of glucose receptors in the brain, leading to appetite suppression.
Natural Factors, Chromium GTF Chelate, 500 mcg, 90 tablets
Taking a daily chromium supplement lowers blood glucose levels, improves insulin function, and reduces diabetic symptoms such as thirst and fatigue.
ATTENTION. Chromium may interact with antidepressants, beta blockers, H2 blockers, proton pump inhibitors, corticosteroids, NSAIDs
7. Alpha lipoic acid.
About its role in reducing insulin resistance, and overall benefits for the body (with links)
***All my own notes are in blue
Energy is required for processes to occur in body tissues. Insulin sensitivity determines possible sources of plastic substrate for the cell. For some tissues, this may only be glucose, for others it can also be fatty acids, ketone bodies, and more. It is thanks to this that the successive stages of all types of exchange are controlled.
Measurement norm
Normally, 1 unit of insulin reduces the glycemic value within 2-3 mmol.
The insulin sensitivity factor helps calculate how much and how quickly the plasma glucose concentration decreases in response to the administration of 1 unit of insulin. A known coefficient facilitates correct dose calculation. A good answer allows you to replenish the energy reserves of the muscles, rather than depositing the excess in adipose tissue. On an empty stomach, the amount of hormone in the blood ranges from 3 to 28 µU/ml.
There are 3 types of susceptibility:
- Peripheral is determined by the ability of peripheral tissues to absorb glucose independently and during stimulation with insulin.
- The hepatic type is measured by fluctuations in the activity of gluconeogenesis, that is, the processes of glucose production.
- The pancreatic type shows the number of working beta cells. When they are reduced or damaged, the concentration of the hormone in the plasma falls.
Differences in insulin sensitivity of different tissues
Cells nerve tissue independent of insulin. Insulin-dependent tissues, such as muscle, fat and liver, are completely dependent on the concentration of the hormone in the blood and are sensitive to fluctuations in its density. Glucose, and therefore energy, will enter the cells only when interacting with insulin. The hormone stimulates the production of specific transporter hormones. In case of its deficiency, tissues become completely resistant to sugars and glucose is deposited in the plasma. Cells of nervous tissue, vascular endothelial cells and the lens belong to insulin-independent tissues, that is, glucose enters by simple diffusion, following a concentration gradient.
Why is there low sensitivity?
Low sensitivity to insulin, in other words, resistance leads to the inability to deliver an adequate amount of glucose into the cell. Therefore, the concentration of insulin in plasma increases. The action of the hormone provokes a violation of not only carbohydrate, but also protein and fat metabolism. A decrease in the susceptibility of cell receptors to the hormone is due to both genetic predisposition and an unhealthy lifestyle. As a result, impaired sensitivity to glucose and insulin leads to the development of type 2 diabetes and its complications.
Symptoms of resistance
The body's reduced sensitivity to insulin is manifested by the following key signs: abdominal type of obesity (that is, deposits of fatty tissue at the waist) and an increase in the level of systolic, less often diastolic, pressure. Sometimes only laboratory manifestations are possible: changes in the lipodogram towards an increase in total cholesterol, triglyceride levels, low and very low density lipoproteins. In addition, changes occur in the general urine test - protein appears. At first it will be microalbuminuria, later - proteinuria.
An increase in insulin levels in the blood is a sign of decreased sensitivity of cells to the hormone.
High sensitivity
If you are hypersensitive to insulin, physical activity can cause a severe drop in blood sugar. In general, high insulin sensitivity is considered a sign of good health. However, sometimes cases arise when increased susceptibility provokes a number of complications. So for patients suffering from type 1 diabetes mellitus, such an outcome increases the risk of developing hypoglycemic conditions and coma. Sometimes during physical activity, excessive sensitivity of receptors can lead to a critical decrease in the concentration of glucose in the blood. The level of insulin sensitivity is affected not only by gender and age, but also by weight, general health, level of physical fitness and muscle expression, period of year, diet and much more. The more similar the level of carbohydrates a person has during the day and the closer it is to normal indicators, the higher the tissue tolerance to insulin. Any disease, including obesity, leads to a decrease in tolerance. And also frequent hypoglycemia provokes an increase in the sensitivity of cells to the hormone.