What is INSULIN RESISTANCE and What Can You Do?

 

Hello Everyone and Happy Monday I shared this in our PRIVATE Facebook group...I wrote a post about it in our @mealplanrescure page on IG (follow if you are not already)   Last night I saw yet again another commercial promoting a product/supplement you could buy to control your "insulin resistance"   So I wanted to talk about it today...let's go over it   Insulin resistance is a topic that can sometimes be used inappropriately to scare you or sell you something... So let's clear some things up:   "In response to the body's insulin resistance, the pancreas deploys greater amounts of the hormone to keep cells energized and blood glucose levels under control. This is why people with type 2 diabetes tend to have elevated levels of circulating insulin. The ability of the pancreas to increase insulin production means that insulin resistance alone won't have any symptoms at first. Over time, though, insulin resistance tends to get worse, and the pancreatic beta cells that make insulin can wear out. Eventually, the pancreas no longer produces enough insulin to overcome the cells' resistance. The result is higher blood sugar levels, and ultimately prediabetes or type 2 diabetes."   Now... Prevention is the BEST medicine   Super Simple things like: Boring Consistency in your exercise program which ever of the feelings you may personally have against exercise consistently...   I've shared the data on something as simple as walking...and the 5x more powerful effects of strength training   Weight Management...this could be used as a side effect of the exercise... people love side effects...here is one of the side effects of consistency   Drugs... sorry...no meds Just Work So...the big question is how long is that going to take .. Well the term lifestyle...kind of means your whole life But for those of you in a rush   "On average, it takes more than 2 months before a new behavior becomes automatic — 66 days to be exact. And how long it takes a new habit to form can vary widely depending on the behavior, the person, and the circumstances. In Lally's study, it took anywhere from 18 days to 254 days for people to form a new habit."   So it may take you 18-254 days just to get into the habit of exercise or drinking water or tracking your food..   That Does Not mean you were consistent...just how long developing the habit takes...   Stop Rushing Your Life is not a race You will need to participate in this process...   Happy Monday... #mondaytruth   Coach   PS...I really think this is IMPORTANT...and I do not like to get sciency... But I understand this...as much as you may know or understand what I am saying is correct...I am saying it...so you could easily dismiss it, but if you say it...then it's true...so here are so facts:   “There are a lot of benefits to walking after eating, or post-prandial exercise,” says Juan Delgado, a sports scientist and certified biomechanist with New York’s Sports Science Lab. “It lowers glycemic index (https://pubmed.ncbi.nlm.nih.gov/19560716/) significantly, improves your intestinal movement,(https://pubmed.ncbi.nlm.nih.gov/18392240/) promotes better sleep,(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6112920/) and boosts your blood flow.(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6267507/)”   1. Improves digestion: Once you’re done eating, your body gets to work, and all of the different nutrients get broken down. “Proteins, electrolytes, water, vitamins, carbohydrates, and other nutrients are absorbed and transported through your body to wherever they’re needed,” says Delgado. “This process can be improved by walking after eating, as walking has been found to play a significant role in reducing gastric emptying time by reducing the time that food moves through the gastrointestinal tract, which results in faster digestion and less bloating after eating.”    2. Improves blood sugar: Similar to promoting better digestion, walking after eating helps regulate your blood sugar levels. “After eating, food must be broken down into forms of energy for the body to use,” explains Feit. “Research has shown that as little as ten minutes of post-dinner walking can improve blood glucose levels compared to other times during the day.”  3. Decreases stress: Exercising in general makes your body release endorphins, which are a feel-good chemical (that also happens to reduce stress).  4. Boosts blood flow: When you’re walking, you’re letting your body pump more blood throughout it—which is especially beneficial after a meal. “Another important benefit of walking is better blood flow, which is essential for muscles,” says Delgado. “It induces blood flow to the limbs and organs, and better circulation due to movement will result in a healthier vascular system that will transport the nutrients necessary to bones, muscles, and organs to work more efficiently.”  --- The study was carried out by researchers from the University of Otago in New Zealand.  https://link.springer.com/article/10.1007/s00125-016-4085-2 The researchers included 41 adults with an average age of 60 years who had diabetes for an average of 10 years. The study found that when participants walked after meals the level of blood glucose was 12% lower than in those who went for a single walk each day. The improvement was greatest after the evening meal, 22%, when carbohydrate consumption was generally highest. This is also the time of day when people were most likely to be active.    This randomised controlled crossover trial aimed to assess whether taking a 10 minute walk after each main meal provides additional benefit in lowering blood glucose in people with type 2 diabetes compared with a single 30 minute daily walk. The study found that taking shorter, more frequent walks after meals produced lower blood sugar estimates than a single walk. .