Why Carbohydrates are Not Responsible for Insulin Resistance with Calvin Scheller
Jan 19, 2024
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Calvin Scheller, the youngest guest on the show, challenges the narrative that carbohydrates cause insulin resistance. He explains the biochemistry behind insulin and glucose and emphasizes maintaining a healthy body weight and exercising regularly. The podcast covers topics such as weight loss, diabetes, glycogen storage capacity, gestational diabetes, and the impact of fiber on blood glucose. They also discuss bloating on a carnivore diet, reversing type one diabetes, the relationship between grazing/snacking and insulin resistance, protein intake for muscle growth, and the debate about light vs. food for circadian rhythm.
Insulin resistance is influenced by various factors including excess body fat, sedentary lifestyle, micronutrient deficiencies, and lack of sleep.
Excessive fat consumption, especially without weight loss, can induce insulin resistance by inhibiting insulin receptor function.
Endurance exercise like marathon running can impair insulin sensitivity, although the impact depends on the individual's ability to oxidize fatty acids.
Individual variability in glycogen storage is influenced by genetic and lifestyle factors, which affect energy levels and overall health.
Micronutrient deficiencies like magnesium, zinc, and certain B vitamins can lead to transient insulin resistance.
Monitoring glucose and ketone levels can provide insights into metabolic flexibility and can be achieved through proper diet and exercise.
Deep dives
Insulin resistance and its complex nature
Insulin resistance is a multifactorial condition that can be influenced by factors like excess body fat, sedentary lifestyle, micronutrient deficiencies, and even lack of sleep. It is not solely caused by excessive carbohydrate consumption. Insulin plays a crucial role in various bodily functions, beyond just being a fat-storing hormone. It regulates glucose levels, facilitates nutrient uptake, stimulates protein synthesis, and impacts immune response, among other things. Understanding the insulin signaling cascade is important in comprehending how insulin resistance occurs. When insulin resistance is present, fatty acids and diacylglycerols accumulate within the cells, inhibiting proper insulin signaling. Obesity and excessive fat consumption can contribute to insulin resistance by increasing the release of fatty acids and preventing their oxidation. Weight loss and achieving a healthy body weight are key to restoring insulin sensitivity. Other factors like exercise and consuming sufficient antioxidants can also aid in improving insulin sensitivity.
Effects of high fat diets and insulin resistance
Contrary to popular belief, excessive fat consumption, especially in the absence of weight loss, can induce insulin resistance. Fat accumulation within cells leads to the production of diacylglycerols and free fatty acids, inhibiting insulin receptor function. Saturated fats tend to have a greater impact on insulin resistance compared to unsaturated fats. While a low-carbohydrate diet may temporarily alleviate insulin resistance in individuals with existing insulin resistance, weight loss remains the primary solution. Other factors like micronutrient deficiencies and cortisol-induced stress from excessive cardio exercise can also contribute to insulin resistance. Striking a balance between macronutrients, regular exercise, and maintaining a healthy body weight are essential in managing insulin sensitivity.
Physiological adaptations and insulin resistance
Insulin resistance can be influenced by various physiological factors. For instance, endurance exercise like marathon running can induce stress and increase cortisol and catacholamine levels, potentially impairing insulin sensitivity. However, the effect largely depends on an individual's ability to oxidize fatty acids. Those who are lean and metabolically healthy generally benefit from a mix of macronutrients in their meals, including both carbohydrates and fats. In contrast, individuals with insulin resistance may find short-term relief from low carbohydrate diets. Starvation-induced insulin resistance is another adaptive response that spares glucose for essential tissues during periods of fasting. However, reintroducing carbohydrates can reverse this effect and restore glucose tolerance.
Individual variability and glycogen storage
There can be significant individual variability in the storage of glycogen in the liver. While healthy individuals should have adequate glycogen storage capability, genetic and lifestyle factors can influence glycogen synthesis and utilization. Optimizing glycogen storage is important for maintaining optimal energy levels and overall health. However, the precise mechanisms and factors influencing individual variability in glycogen storage are still the subject of ongoing scientific research.
The impact of glycogen depletion and cortisol on muscle breakdown
When glycogen stores are depleted, cortisol and adrenaline increase, leading to muscle breakdown and release of amino acids and fatty acids into the bloodstream.
Insulin resistance and glucose tolerance in relation to liver function
Insulin resistance can result from reduced glucose storage in the liver due to resistance to the insulin signal. Certain genetic factors and micronutrient deficiencies can also affect glycogen synthesis in the liver.
The effects of micronutrient deficiencies on insulin sensitivity
Micronutrient deficiencies, such as magnesium, zinc, and certain B vitamins, can lead to transient insulin resistance due to their roles in insulin signaling and ATP production.
The importance of monitoring glucose and ketones for metabolic flexibility
Monitoring glucose and ketone levels can provide insights into an individual's metabolic flexibility, indicating the ability to efficiently oxidize both glucose and fatty acids. This can be achieved through proper diet and exercise.
The role of gut microbiome and insulin resistance
The gut microbiome can influence insulin sensitivity through the production of various metabolites and inflammatory molecules. Although research is still evolving, probiotics, prebiotics, and dietary adjustments may help maintain a healthy gut microbiome and support insulin sensitivity.
The Effects of Caloric Distribution on Weight Loss
Eating a larger breakfast and a smaller dinner is more beneficial for weight loss than back-loading calories. This is because a larger breakfast increases energy expenditure throughout the day and may improve insulin sensitivity. Eating a large meal before bed can impact deep sleep and alter circadian rhythm. Maintaining a healthy body weight and composition is key for insulin sensitivity and overall health.
The Importance of Taking a Balanced Approach
Focusing on extreme diets or fear-based information can be overwhelming and counterproductive. It is important to consider the overall benefits and drawbacks of different dietary approaches. Nutritional supplements, such as vitamin C, vitamin E, and magnesium, can positively impact insulin sensitivity. Stressing over every food choice can be more detrimental than the actual consumption. Maintaining a healthy body weight, exercising, and prioritizing a healthy lifestyle are crucial for insulin sensitivity.
I was thrilled to interview the youngest podcast guest i've ever had on the show. Calvin Scheller is currently 18 years old and has been studying human physiology and nutrition since the age of 13. He is self taught but he is also enrolled in college and pursuing a degree in biology with a specialization in bioprocess technology.
In this episode he breaks down the subject he knows best, insulin resistance. He tears apart the conventional dogmas pushed by the ketogenic and carnivore community. He explains the biochemistry of why carbohydrate consumption is not the problem, although minimizing them for a time could be beneficial for some people, not everyone.
This is a very technical episode where Calvin rapid fire explains the biochemistry of glucose and insulin and why the focus should not be on macronutrients but more on maintaining a healthy body weight and exercising regularly. I ask him several listener questions that were sent in near the end.
