Expert on insulin resistance, Jordan Lips, discusses testing insulin sensitivity, benefits of low carb diets, and wearing a CGM to measure blood sugar levels. Topics include staying insulin sensitive, impact on weight loss, and debunking myths about insulin resistance and diet choices.
Insulin resistance is a spectrum across different tissues influenced by excess energy accumulation and interferes with insulin signaling.
Detecting insulin resistance can be done through fasting insulin tests and markers like HbA1c, reflecting difficulty in glucose disposal.
Exercise, particularly resistance training and cardio, plays a vital role in enhancing insulin sensitivity and improving metabolic health.
Deep dives
Understanding Insulin Resistance
Insulin resistance occurs in different tissues and is not a simple switch, but a spectrum of resistance that varies in different body parts such as pancreas, liver, muscles, and blood vessels. Excess energy accumulation, particularly excess fatty acids, interferes with insulin signaling, leading to the body requiring more insulin. This chronic increase in insulin levels due to resistance can have negative health effects.
Identifying Insulin Resistance
Detecting insulin resistance can be done through a fasting insulin test and calculating the homeostatic measure of insulin resistance. Another marker is HbA1c, which reflects average blood sugar levels over time. Insulin resistance may manifest as higher fasting glucose levels and increased HbA1c, indicating difficulty in glucose disposal and insulin utilization.
Causes of Insulin Resistance
Insulin resistance is primarily linked to energy overconsumption rather than carbohydrate intake. Excess energy, particularly from saturated fats, contributes to insulin resistance by generating lipid metabolites that impair insulin signaling. Exercise plays a crucial role in enhancing insulin sensitivity, as it builds muscle mass and mitochondria, aiding in better glucose control and overall metabolic health.
Improving Insulin Sensitivity Through Exercise
Consistent exercise, including resistance training, interval training, and longer cardio sessions, can improve overall insulin sensitivity. The benefits of exercise have a diminishing return at a certain point, with a minimum effective dose providing maximum returns. Economic improvements in insulin sensitivity are observed with even small weight loss percentages, demonstrating the importance of consistent exercise in improving metabolic health.
Dietary Strategies for Improving Insulin Sensitivity
Eating a variety of micronutrient-rich foods, including fruits, vegetables, nuts, and seeds, can enhance insulin sensitivity by providing essential nutrients. Micronutrients present in foods like raspberries can improve insulin sensitivity. Implementing a balanced meal plan with set meal times, adequate protein intake, and avoiding excessive calorie consumption, particularly late at night, contributes to maintaining metabolic health and enhancing insulin sensitivity.
