Sugar Warriors: How to Win the Battle Against Insulin Resistance

So type two diabetics and insulin resistance is a real metabolic dysfunction , metabolic challenge for

individuals , and it plays a role in the GLP-1s because GLP-1 is for blood sugar regulation and helps manage to reverse or helps manage these conditions . So when you understand that insulin resistance occurs when the cells stop responding effectively to insulin instead of being less , you know they're not as sensitive then there's a problem and a disconnect .

Glp-1s will help improve insulin sensitivity , whether it's medication or naturally boosting it , and it's key in targeting diabetes management and just overall metabolic health dysfunction , which is a big problem in today's society . So integrative approaches to this are type 2 diabetics . It's a complex metabolic disorder .

It's conditions influenced by insulin resistance , inflammation and lifestyle factors . When I consider it as an integrative approach , it's combining conventional and a functional strategies and this is to address not just root cause but to understand the optimization of an individual so that they can have long-term quality management and not just , you know , a quick fix .

So insulin resistance occurs when the body cells become less responsive to insulin , so they're leading to elevated blood sugar levels . There's that metabolic dysfunction . The key driver is that it's linked to poor diet , it's linked to chronic stress , it's linked to gut health imbalances and a sedentary behavior .

When you put all this in there in addition I haven't added is sleep . You put those in there , those key components that is going to affect your metabolic health . Glp-1's

glucagon-like peptide 1 is a crucial hormone that helps regulate this by enhancing insulin secretion and slowing gastric emptying , promoting satai and helping the medications , such as with semiglutide , terzopatide and lorturotide , gaining the attention in the diabetes medications .

In addition , natural ways we had spoken with about in the previous module , like fiber foods , fermented foods , intermittent fasting , stress reduction , can all support GLP-1 management and GLP-1 metabolic health . So what's the role of this and how does it regulate the blood sugar ? So think , maintaining and stabilizing your blood sugar within your body .

This can be done , not just medication . This is done by improving your energy , helping with cognition . It's helps with your overall wellbeing . And main strategies . Here we are . Let's think about it Whole nutrition , the more whole foods you know , the more apples you're eating . The more oranges , the more broccoli , um that have lower glycemic index , such as um .

I'll give you many , you know recipes at the end of this , these module , but think just even basics , you know . Apples , um little bit of quality , high protein yogurts with no sugars , um , carrots , even even though they have , uh , anti-inflammatory foods .

There is a variety of fiber rich vegetables that are um , quite well in improving your insulin and lowering um your choice of protein and water intake early in the morning , targeting supplements if necessary for an individual . Berberine is a low helping with regulating the blood sugar . There's a lot of research on that .

Magnesium , alpha-lipidic acid and certain probiotics are for regulating the blood sugar . Now , always exercise and movement .

When you think about some strength training and aerobic exercise that will also uptick the glucose but actually manage some of the insulin resistance , depending upon what kind of strength training and exercise that you are doing for your individual body and what year is available for you .

Stress and sleep management as I had briefly stated , is that chronic stress can kill you . Chronic stress is a big component of why individuals sit with so much extra weight . So they go not only with medications or they're doing these diets and plateau .

It's because they have at 10 to 15 pounds of stress sitting there , or inflammatory , um , individuals that have that extra weight , um , things of helping with this is working on some adaptogens and we'll go further into questions on that .

But really think of it like you manage that and you balance that on a daily basis , whether it's breath , work , adaptogens , you know um quiet time , reset , then you will do better . And then um sleep . Sleep is so important . We just don't really realize how it affects our metabolism , affects our cortisol levels and insulin regulation .

So see how that is for you , mindfulness is like super important and effectiveness , I mean . That's something why I , you know , call this mindfully integrative and it's really about being mindful in many ways of your life and finding that for yourself . So how do you do this ? In like a holistic , personalized approach , you're addressing more of what is underlying .

You know what is the reasons . Is it inflammation ? Is it gut health , hormone imbalance , is it lifestyle factors ? What can we do to do that ? You know how do we manage it and you know it's not that you're may completely reverse your diabetes , but you are going to manage it . You're trying

to become not diabetic , you're trying to not have insulin resistance . Then we want to have a sustainable long-term life and we can do that with you know these approaches and these strategies . Overall , you know it is a complex metabolic dysfunction between type two diabetes , prediabetes and metabolic issues .

But the best ways to look at it is really trying to see , by taking some of these strategies and making them your own , and how that would work for you .

So think of it as once you get there you'll be at another level and I think it really kind of gets you to the next level Because , thinking about why you're getting insulin resistance , most people don't even realize why . So insulin resistance occurs because the pancreas compensates by producing more insulin and forces the glucose into the cells .

The overproduction can work for a while , then it keeps the blood sugar levels normal , but over time the pancreas may struggle to keep up , leading to a higher blood sugar levels and eventually prediabetes or type 2 diabetes .

Factors that contribute to insulin resistance poor diet , excessive intake of refined carbohydrates , lack of physical health , like physical activity , which we spoke to , what will be helpful ? Obesity , especially in the visceral fat . So think about that donut , that surrounding area around your belly .

Chronic stress , elevated cortisol levels can promote insulin resistance and increasing blood sugar and improving insulin function . Sleep deprivation , um hormone imbalances , um toxin toxin exposure .

So things um hormone imbalances of , like PCOS , metabolic dysfunction , um your even testosterone dysregulation , estrogen or progesterone irregularity , toxin exposures , such as environmental there's a lot of endocrine disrupting things that are out there in food products and receipts , in the environment , the air pollution and such . And how do you know ?

You even have insulin resistance . So main key components of this are increased hunger , cravings of sugar and food fatigue after a meal , difficulty losing weight , brain fog or trouble concentrating , high fasting blood sugar levels , darkening patches of skin in the areas .

Elevated triglycerides , low HDL just considered supposedly the better of the cholesterols that you would have . Complications . You can

manifest into type 2 diabetes , you can end up with metabolic syndrome . You will be pre-diabetic . Cardiovascular issues , fatty liver issues , pcos for females , hashimoto's . Insulin resistance can or they call it also hyperinsulinemia , which is an excess of insulin within the body can cause an array of health issues that need to be balanced .

How do you reverse it or at least modify it more on the natural side ? If we're not taking the GLP-1s ? I know people are going to ask me on a regular what do you do Now ? Like I said before , glp-1s is a tool . It's mimicking . These medications are mimicking ways that our body has already produced this . And how do we do that ?

So ways of reversing insulin resistance and getting yourself back into the right balance is adopt

a low glycemic , anti-inflammatory diet . I will have a list of foods and anti-inflammatory diet at the end of these modules that you can take a look at and you can see prioritizing whole foods , nutrient dense foods .

Instead of thinking about what I have to take away , think about what I can put into my diet that will be optimal , putting in the right pack of protein , reducing the carbohydrates and sugar . You know , if it's too sweet , it's probably not good for you . You know , having that once in a while is okay , but having it every single day , not a great idea .

It just becomes something that's problematic . How do we manage our stress ? Managing your stress ? I have many videos on mindfulness , meditations , sleep , relaxation and lowering the cortisol . This is done in many different ways , whether it's breathing , meditation , movement , yoga , you name it . It's there .

If you want more information , reach out to me , but I also have a lot on my website or on podcast , and , of course , reach out for more . Now . Optimizing your sleep I think I have a podcast just alone on sleep and the importance of sleep . I will talk about this day in and day out on lifestyle management . So we will .

You know some of it will seem like repetitive , but I promise you , the more you understand the simplicity of some of it and the like , the mindful ways each day you will do . So well , consider supplements like magnesium , berberine , chromium , um , aflopectic acid and anastol . That's also very effective for those with um , insulin sensitivity or PCOS .

And then intermittent fasting . Now , that varies for each person , so that's time restricted eating . And that also varies from men to women . Um , for the most part . Think of it like if it's dark out , stop eating . If it's light out , you can eat . Think of it like if it's dark out , stop eating . If it's light out , you can eat . That's a circadian rhythm .

Intermittent fasting , or you can do like a 12 hour fast , so seven in the morning to maybe seven at night . Stop eating big heavy meals about two to three hours before you go to sleep . Insulin resistance occurs because you know it's in the cells , it's particularly in the muscles and the liver and the fat is just .

You know it's in the cells , it's particularly in the muscles and the liver and the fat is just , you know , building up and what happens is that glucose and glucagon is not being metabolized in the liver and eventually it will turn into fat . And it is just . I mean , insulin is key to , you know , allowing glucose to enter the cells and make energy .

But when you have insulin resistance , the cells become less sensitive and it signals the glucose in the bloodstream rather than being used efficiently in the body for energy . So then it ends up being fat and ends up just being in . You know inflammatory processes in different parts of the body and the pancreas and the liver are overworked .

So when insulin resistance occurs , the pancreas compensates by producing more and more insulin and forces the glucose back into those cells , which then in turn more sugar is in the cells , more , you know , and everything's struggling and then you become

eventually pre-diabetic , other metabolic dysfunctions and type two diabetes . So it's just one of those things where you know you're trying to improve this , you know not change it . So how do we do this ? Like I've said previous , you know the top lifestyle management needs and then from there we're , you know , working on the ways to become insulin sensitive .

So I mean , the research has shown that , um , insulin resistance is very , very big in our society now and it's due to foods , it's due to environmental and it's due to us not changing our lifestyle . Um , medicine protocols to do better ? Um , yeah , in the research also there's a lot on the inflammatory pathways .

So issues with the insulin resistance within the body , how can this be influenced overall ? Obviously , dietary things and things that you choose not having ultra processed foods and I had briefly discussed , you know , physical activity and timing . So like intermittent fasting , exercise and how to .

That would help not only just with your glucose metabolism but also let's consider it , regular exercise in improving your insulin signaling . So then it helps with your overall brain function . Because they have stated you know , there's more and more research that the insulin gets excess within the body .

Eventually that excess becomes dementia and they consider it like the type three diabetes , which is dementia of the brain because there's so much synapses of irregular signals and an overflow , and there has been more and more research that that has happened . More diagnostic advances to help us know if you're insulin sensitive or if you're insulin resistant .

That there's a metabolic score that you can get .

Usually , when I am giving lab work to individuals , there is through the labs that you can find someone's insulin resistance score and see if they're more insulin sensitive or more insulin resistant . If they're low in the 25 percentile then they're more insulin sensitive . They'll start reaching up into the 50 , 60 , and 70 percentile .

That means most of their body and their blood stream has more glucose and it's causing them insulin resistance and it's a problem . So that does have to be addressed and it's super important or they will cause more and more inflammatory issues . Other biomarkers that have come up that can be used to check for fasting insulin are derived .

Usually if I look up fasting insulin or I look up it's called SpinaGR . It's not usually done in normal blood work . You have to go usually to an endocrinologist and that's really demonstrates by an individual usually that has already have diabetes or going toward that direction .

More ways of prevention for insulin resistance are incorporating more foods that are helping your body , you know , get rid of that excess or not having as much of the , minimizing the process , minimizing the ant-sex sugar . So , of course , engaging in physical activity , that movement every single day , and early detection is always helpful .

So you know how can you do that . You know each person is different , but the main goal think of it as I'm trying to stabilize my body and the less junk that I have in there and the more protein and , let's say , balanced macronutrients within my body , I will have less of this insulin resistance overall and it benefits you from long-term other illnesses .

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