Updated: Mar 13
5% of Children.
34% of adults above age 20.
>50% of people above age 60.
Causes of Insulin resistance
Weight gain -over-nutrition.
Poor diet -low in nutrient density, high in simple sugars, low in fiber.
Lack of exercise/movement.
Poor sleep -not enough sleep, sleep apnea.
Stress - high cortisol.
Shifts in the microbiome -Dysbiosis/leaky gut.
Maternal malnutrition increases the risk for offspring.
How do you know if you have insulin resistance?
When someone has metabolic syndrome (3 out of 5 listed below) he/she has insulin resistance.
Impaired glucose tolerance -fasting blood sugar >100 or high insulin
Elevated blood pressure >130/85 or on medication
Central obesity =Apple shape
Waist circumference >35" women >40" men
Waist/Hip ratio >.80 for women >0.9 men
4. Elevated triglycerides > 150
5 Low HDL < 50 women < 40 men
The prevalent form of the Metabolic Syndrome as defined by NCEP- ATPIII and IDF
Potential consequences of insulin resistance and high levels of blood sugar
Insulin Resistance overtook cigarette smoking as the number one cause of heart disease
It also causes
Cancer -Breast, Prostate Colon, Lung
NASH ->Fatty liver
Insulin causes the belly, cancer to grow.
Increased insulin resistance and cancer
Pattern recognition - Insulin Resistance
Fatigue/Feeling tired after a meal.
Harder time losing weight.
Cravings for food.
Elevated fasting blood sugar > 100.
Waist circumference and waist-hip ratio.
Oxidative stress Markers.
Fasting glucose and insulin.
Glucose tolerance test with Insulin Levels.
How can I improve my Insulin Sensitivity?
Increase fiber -35 grams daily.
Protein -at each meal.
Increase omega 3 fats.
Eliminate highly processed foods and added sugar.
40 minutes of exercise daily.
Get 7-9 hours of sleep per night.
Insulin response to macronutrients