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Heart disease is the leading cause of death. But it’s insulin resistance that causes heart disease, strokes, cancers and other inflammatory conditions Since your doctor won’t help you avoid it, here are 43 sentences that will:
1) Insulin resistance occurs due to poor metabolic health. 2) When you eat, your pancreas naturally releases insulin to absorb the sugar out of your bloodstream into the muscle, fat and liver cells.
3) If sugar levels are chronically elevated, your body, like a drug addict, requires more insulin to have the same effect. 4) You can be insulin resistant without any symptoms, since it’s a leading indicator and blood sugar is a lagging indicator.
5) Once the pancreas is forced to start putting out more insulin, the body begins the process of dealing with increased inflammation. 6) Over 88% of the population are not metabolically healthy based on blood pressure, blood sugar, triglycerides or waist circumference.
7) Type II diabetes is really an advanced case of insulin resistance. 8) A waist measurement of 40 in. or more for men is linked to insulin resistance which also happens to be the average waist size for men over 25. 9) You can have insulin resistance without being overweight.
10) Exercise and physical activity allow the muscle to pull sugar from your bloodstream and use it for fuel. 11) Walking before or after meals, even for just 5 minutes, helps to stabilize blood sugar.
12) Muscle is the most metabolically active tissue, the more of it you build, the more insulin sensitive you’ll be, all else being equal. 13) Added sugar and refined grains are the foods most closely linked to insulin resistance.
14) Drinking your calories is a recipe for poor metabolic health. 15) Heart disease is an inflammatory cascade kicked off by insulin resistance, not cholesterol or meat. 16) A diet high in omega 6/omega 3 ratio of fatty acids is linked to increased inflammation and disease.
17) Seed oils (canola, safflower, sunflower, soybean etc) have high omega 6/3 ratios and are added to the majority of packaged foods because they are cheap and have a long shelf life.
18) Eating more eggs and less toast for breakfast will improve your HDL (good cholesterol) while decreasing harmful triglycerides. 19) Sun exposure decreased insulin resistance, insulin levels and triglycerides in a study on diabetics.
20) Inactivity and obesity are the number 1 associations with insulin resistance. 21) Carbs are not the enemy for everyone but for those with insulin resistance or specifically type II diabetes, reducing carb intake should be a focus until a normal baseline is achieved.
22) Fasting has shown promising results for glucose control, gut health and improving insulin sensitivity. 23) A high triglyceride to HDL ratio is one of the biggest risk factors for increased mortality.
24) Conversely, a low ratio drastically decreases mortality risk. Triglycerides and HDL are both affected by improving your metabolic health. 25) Resistance training raises HDL and lowers triglycerides and blood sugar.
26) Inflammation to blood vessel walls leads to a cascade that can eventually choke off the blood supply resulting in heart attacks and strokes. 27) Abdominal fat and insulin resistance results in inflammation to your organs that can eventually result in various cancers.
28) Muscle mass lost due to aging greatly affects insulin sensitivity but can be combatted with resistance training. 29) Studies show strength-trained 70 year olds can have greater quad strength than untrained 30 year olds. Resistance training is the fountain of youth.
30) Insulin resistance places you at a higher risk for: -Hypertension -Type II diabetes -All-cause mortality -Majority of cancers -Alzheimer’s disease
31) Insulin resistance is prevented or reversed by: -Fasting -Lifting weights -Shedding weight -Regular activity (walking) -Reducing processed foods
32) Reversing your insulin resistance will result in: -Improved energy levels -Less cravings for junk food -Improved mental health -Longer, happier life
33) Your children are more likely to have insulin resistance if you do, though this is more due to sharing your lifestyle than your genetics. 34) Diets high in protein are inversely correlated with insulin resistance.
35) Refined grains like breads and pastas are quickly broken down into sugar in your bloodstream. 36) Chronic sugar in your bloodstream is damaging to the blood vessels, and results in crashes in energy when your body has to respond with a burst of insulin.