Insulin Resistance - A Deep Dive

Updated: Mar 13

Source: https://longevityfilm.com/


Epidemic

5% of Children.

34% of adults above age 20.

>50% of people above age 60.




Causes of Insulin resistance

  1. Weight gain -over-nutrition.

  2. Poor diet -low in nutrient density, high in simple sugars, low in fiber.

  3. Lack of exercise/movement.

  4. Poor sleep -not enough sleep, sleep apnea.

  5. Stress - high cortisol.

  6. Toxin exposure.

  7. Shifts in the microbiome -Dysbiosis/leaky gut.

  8. Genetic predisposition.

  9. 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.

  1. Impaired glucose tolerance -fasting blood sugar >100 or high insulin

  2. Elevated blood pressure >130/85 or on medication

  3. 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

  • Weight gain

  • Dementia

  • Alzheimer's Disease

  • Stroke

  • Diabetes

  • Cancer -Breast, Prostate Colon, Lung


NASH ->Fatty liver

Insulin causes the belly, cancer to grow.


Increased insulin resistance and cancer




Pattern recognition - Insulin Resistance

  1. Weight gain.

  2. Fatigue/Feeling tired after a meal.

  3. Harder time losing weight.

  4. Cravings for food.

  5. Hot flashes.

  6. Energy swings.

  7. Memory changes.

  8. Elevated fasting blood sugar > 100.

  9. Lower libido.

  10. Irregular cycle/infertility.

  11. Acne/chin area.

  12. Hair-loss /change.


Testing

  1. Waist circumference and waist-hip ratio.

  2. Oxidative stress Markers.

  3. Fasting glucose and insulin.

  4. Lipid panel.

  5. HgA1C.

  6. Glucose tolerance test with Insulin Levels.

How can I improve my Insulin Sensitivity?

  1. Increase fiber -35 grams daily.

  2. Protein -at each meal.

  3. Increase omega 3 fats.

  4. Eliminate highly processed foods and added sugar.

  5. Nutrient-dense foods.

  6. 40 minutes of exercise daily.

  7. Get 7-9 hours of sleep per night.

Insulin response to macronutrients




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