How To Increase Your Insulin Sensitivity For Muscle Gain & Fat Loss

How To Increase Your Insulin Sensitivity For Muscle Gain & Fat Loss

November 4, 2019 15 By Jose Scott


alright guys I’m a bit tired today so
please forgive me I’ll bear with me I’ll try Mike from my best Halligan speak to
to get this message across you guys so today we’re talking about insulin
sensitivity and insulin resistance and how you can increase insulin sensitivity
in order to improve your ability to gain or retain muscle and shred and lose lots
of fat so hope you enjoy the video first of all what’s insulin as a hormone
that’s produced by beta cells from the pancreas and basically its role is to
prevent sugar from getting really high in the blood right when when we consume
a food let’s say a potato insulin is going to increase in order to be able to
shuffle that sugar from our blood into muscles right and cells that require it
as energy so when your insulin resistant which means typically you’ve been
overeating a lot perhaps you’ve been overeating gaining a lot of weight
eating lots of sugar you become insulin resistant meaning that insulin can’t do
it straw properly sugar doesn’t get into the places it needs to go and you’re
left with high blood sugar now insulin isn’t just important for sugar glucose
it’s also important for amino acids it’s also important for being able to get
those amino acids into muscle so when you become insulin resistant it’s much
harder to build muscle more effectively and we know this if you look at studies
which look at type 2 diabetics type 2 diabetics type 2 diabetes which isn’t
genetic and it’s it’s it’s something which is brought on by decisions by
eating too much food and gaining a lot of weight these people struggle with
muscle atrophy so they end up losing muscle and a lot of this can be
attributed to the fact that that insulin resistant or so your goal if you’re
trying to maximize your muscle gain and most importantly get shredded and
maintain your muscle is to keep your insulin sensitivity up it’s going to
allow you to handle eating more carbohydrates which is going to help
with your workouts and it’s just something really important to keep in
mind so insulin sensitive
basically defines how much insulin is required in order to store glucose
people who are insulin sensitive are going to need less insulin in order to
store the required amount of glucose in their muscles so if your body is pumping
out way too much insulin is needed that causes a lot of problems and this is one
good reason why you should never try to gain a ridiculous amount of fat when
you’re trying to gain muscle because muscle gain is only gonna occur at a
fixed rate there’s a point of diminishing returns eating 5000 calories
over your maintenance isn’t gonna do anything magical for the amount of
muscle you’re gaining you’re probably just going to be gaining fat and causing
a bunch of other problems on top of that so that’s something to keep in mind as
well so in this video I just want to go over some ways you can increase your
insulin sensitivity and this is just going to help you handle carbohydrates
better so the first is exercise motion exercise is healthy right but I’m gonna
break down weight training which is an anaerobic form of exercise generally a
high intensity interval training like sprints which is sometimes called an
aerobic sometimes it’s people call it cardio butts in it’s an anaerobic form
of exercise if done right and then I’m going to talk about cardio so weights
high-intensity interval training and cardio so how did all these interact
with insulin sensitivity so muscle really requires a lot of glucose when
muscles are contracting and also when you’re at rest the more muscle you have
the more glucose you can utilize at rest the more the the faster your metabolism
is – although it’s not that significant as many people make it out to be it’s
it’s more like about 4 to 6 calories extra per pound of muscle but anyway
building muscle and the process of training to build muscle whether it be
strength training or hypertrophy based training is really going to increase
insulin sensitivity so another thing weight training
strength training and hypertrophy training will do is increase glute fault
which is basically a protein and skeletal tissue this basically helps
muscle cells better utilize carbohydrates as well as insulin so
high-intensity interval training which generally is only going to last like 10
to 15 minutes is going to be one of the most effective forms of exercise it’s
not necessarily going to hell you burn a ton more fat than another
form of exercise if you’re controlling for calories high-intensity interval
training will really give you a lot of benefits for the amount of time that you
put into it has profound effects on insulin sensitivity and and finally we
have cardio right so cardio despite being something that most people
trying to gain muscle or even lose fat sometimes or something they want to try
and avoid because weight training is obviously going to be better for this
cardio really does have some positive effects on insulin sensitivity so all
forms of exercise basically going to increase insulin sensitivity but if
you’re trying to maximize fat loss your priority should be on strength and
hypertrophy training and adding in a bit of cardio if you want on rest days or
after you’re done with your weight training instead of beforehand so the
second way to increase insulin sensitivity is stress not to get more
stressed but to understand how you can handle stress more when you’re under a
stressful situation your body releases stress hormones like cortisol and
glucagon now what these hormones do cortisol for example is break down
glycogen into glucose so when cortisol goes up your body is attempting to
create more glucose for energy but the problem comes with elevated cortisol
levels and we can see this in Cushing’s disease a disease where people have
chronically elevated cortisol levels they also have insulin resistance and
very high blood sugar levels and that’s because if your stress is chronic rather
than acute as it’s supposed to be then you’re constantly stressed you’re
constantly in that fight-or-flight mode and blood sugar levels are going to
elevate we also know that the more stress you are the more cortisol you
have in your body the higher the chance that you’re going to be insulin
resistant additionally having way too much cortisol is so bad for a number of
reasons it can be caused by many things whether you’re lacking sleep
whether you’re overtraining and exercise overdoing the cardio a number of other
factors which could involve relationships emotional stress work
stress whatever but the problem with cortisol overall is that if your
increase in cortisol too much more cholesterol which is the precursor for
synthesizing cortisol or tan testosterone more cholesterol is going
towards synthesizing a cortisol if you’re chronically
stressed which means that you’re going to decrease your testosterone levels so
getting down your stress may be an important factor in helping to improve
insulin sensitivity like I said before stress is commonly caused by a lack of
sleep but there are a number of things you can do in order to manage your
stress like I just said sleeping off sleep between eight to nine hours seven
six can work for some people but if you’re doing a lot of weight training
and you’re exercising really hard and you’re a busy and productive person then
generally eight eight to nine hours is gonna is gonna do really well you could
try certain adaptogenic herbs like ashwagandha if you want there some proof
that they may help to decrease cortisol yoga meditation these are probably the
best things you can do they don’t cost anything you know and and just a
consistent practice of ten minutes per day of meditation can have profound
benefits don’t diet and under eat for too long because being in a caloric
deficit is a stress on the body so you don’t want to do it for prolonged period
of time that’s why aggressive fat loss in the period of a few weeks can
sometimes be useful because you don’t have to put yourself through a very very
prolonged fat loss program another thing you can make sure not to do if you’re
trying to maintain low cortisol levels is not to eat too much protein right and
eat enough carbohydrates so many people on low-carb diets will experience
increased cortisol levels and this can be due to a number of things or I can be
due to under eating because the foods make them very full on low carb diets it
can be due to having way too much protein and then the process of
converting that protein to sugar it takes a lot of stress or it could be the
fact that you’re lacking carbohydrates so having enough carbohydrates in your
diet is going to be key to to helping you keep down your cortisol levels but
carbohydrates are typically associated with insulin resistance and that’s what
some of the evidence shows as well if someone has type 2 diabetic or
someone has metabolic syndrome in the insulin resistant what seems to be
really effective is to cut out all their carbohydrates or most of them and keep
carbohydrates on the 50 net grams of carbs per day known as a Kido genic diet
and this helps to get people’s blood sugar down obviously because they’re not
eating very insulin organic foods but for you guys watching right
who mostly men right we’re lifting weights we’re trying to build muscle and
lose fat this is really not gonna be a problem for you you don’t have to look
at a potato and be scared that eating a potato is gonna give you insulin
resistance and most of the evidence anyway shows that insulin resistance
isn’t necessarily caused by carbohydrates per se right the the bulk
of the evidence shows that it’s a prolonged caloric surplus and fat gain
which tends to be most closely a causative or associated with insulin
resistance so eating carbohydrates new diet eating fruit really is not going to
be a problem and especially if you’re trying to increase insulin sensitivity
it may even be beneficial to eat more carbohydrates upwards of 40 to 50
percent per day so I’ll get into that right now so you want to be focusing on
low glycemic carbohydrates right you want to be focusing on slow carbs as Tim
Ferriss with Colden carbohydrates which have a lot of fiber which are going to
digest very slowly and what you’re going to release glucose sugar into your blood
gradually right if you look at a green pea and you compare it to a candy the
end result of that in the blood is going to be exactly the same except one
obviously the healthier version the natural version is just going to be
released into the blood slower and that’s going to be more beneficial for
your energy levels and your overall health so having a bit of sugar having a
bit of junk food is not necessarily the worst thing in the world especially if
you’re very very physically active but you want to aim for those healthy foods
that have a lot of phytonutrients antioxidants because even though you can
eat a bit of candy or whatever and still stay relatively insulin sensitive and
lose fat you want to be avoiding foods that have a scarcity of micronutrients
and that’s because micronutrients also play an important role and insulin
sensitivity and I’ll get to that and later portion of this video but having
very sugary sweet foods particularly high in glucose which is going to be
utilized by your muscles is is gonna be useful before a workout you know um or
after a workout as well because that’s when you’re going to be most insulin
sensitive after especially if you’ve been fasted
beforehand that’s when your body is gonna suck up their energy right but
it’s not to say that you can’t eat slow digesting carbs before and after workout
and then eat sugar at night and not loose fat you definitely will if you
calculate everything correctly I think that intimate fasting followed by a
workout then followed by a big meal rich in carbohydrates in protein works really
well for a lot of people because the evidence shows that in terms of glucose
metabolism and insulin sensitivity fasting and then training and then
eating is really gonna work super well for this like we said before exercise
makes you more insulin sensitive you exercise you get some potential benefits
from faster exercise which I’ve mentioned in some other videos
potentially more fat loss and then after your workout when you’re really insulin
sensitive you can eat a bunch of carbohydrates and protein and they’re
really gonna get sucked into the muscle and utilized for protein synthesis and
in general recovery so if you’re gonna train to file said it might be a good
idea to supplement before you do a workout in order to prevent muscle
catabolism but if you don’t want to buy supplement you don’t have to freak out
about it you’re probably not gonna lose muscle as long as you’re eating enough
calories and protein after the workout okay so don’t freak out about it but if
you’re doing very glycolytic workouts your your bodybuilding for an hour or
two you’re doing some type of CrossFit or training multiple times per day then
it may be a good idea to get in some branched chain amino acids it’s gonna
give you a valine isoleucine and leucine leucine in particular is really gonna
help with protein synthesis but it’s probably not gonna kick you out of a
fasted state while you’re exercising meaning you’re able to retain your
muscle right and prevent muscle catabolism but still get some of the
benefits of fasted exercise but to be honest branch and amino acids are
technically going to break you fast even though it’s probably only going to be
about sixty calories for 10 grams of them so you may want to consider taking
a supplement called hmb which isn’t until a neurogenic at all and it’s very
good for preserving muscle so taking some hmd prior to a workout or BCAAs may
be a good idea anyway I’m getting a bit off-track now
so fasted exercise and then having a meal of rich in carbohydrates often may
work very well for you but it’s just overall going to be about overall
calorie for the day and protein intake for body
composition when we look at results long-term so there have been some
specific foods which have been shown to help increase insulin sensitivity and a
lot of these pickled foods fermented foods kimchi and sauerkraut which have
probiotics and healthy I’ve been shown to help increase insulin
sensitivity as well as apple cider vinegar and make sure to get the organic
kind with mother inside but this is really good because of the acetic acid
and other properties it has cinnamon has also been shown to help with insulin
sensitivity as well as certain nuts as well so if you want after a workout you
can consume a bit of greens and put some apple cider vinegar on them or you can
put some sauerkraut or kimchi with your meal and just have some of that it’s
gonna give you some good micronutrients anyway and may help to increase insulin
sensitivity so the last thing you need to do if you’re trying to maintain high
insulin sensitivity is to eat healthy food in general so you know I’m an
advocate of if it fits your macros which is basically eating whatever the hell
you want as long as it fits your macros and your calories for the day but I’m
not an advocate of eating whatever the hell you want in terms of just ice cream
and junk food I think that 80 to 90 percent of your food should come from
healthy food so what is healthy food healthy food are foods which have
naturally occurring phytonutrients antioxidants lots of vitamins and
minerals vegetables for example potatoes these are example of foods which are
going to enable you to fill out your fat carbs and protein for the day but at the
same time get those required micronutrients so even though you can
replace 50% of your carbs with ice cream or whatever and even though ice cream is
gonna have calcium some B vitamins you’re not gonna be getting the benefits
that you could be getting if you’re consuming all the healthy foods you do
need for your water soluble vitamins and your fat soluble vitamins and getting
enough minerals in general is gonna be super super important for a number of
reasons like if you’re not getting enough zinc for you from your diet for
some reason your testosterone is probably gonna be low if you’re not
getting enough magnesium you may not be sleeping well you know you may not be
producing ATP very effectively so you need to get in those micronutrients
and the research shows very clearly that if you’re getting a deficiency of
micronutrients you’re much more at risk for insulin resistance so having enough
micronutrients in your diet is going to be very important for helping you to
increase insulin sensitivity so no a Twinkie a chocolate bar and a
multivitamin on a daily basis for every meal is not gonna be good enough okay
but you should not be afraid to have some junk fruit from time to time as
long as you’re training really hard and as long as you’re tracking your calories
even if you’re tracking them roughly and it’s honestly not gonna be the biggest
deal long-term as long as you can just have some damn self-control so that’s it
for the video you know you should be exercising a lot the more the better up
to a certain point of course if you do too much you’re gonna cause problems for
yourself you’re gonna increase cortisol you’re gonna increase your chance of
injury make sure you’ll be doing a nice mix of weight training high-intensity
interval training and some cardio as well but really just try to focus on
your strength and weight training and focus on progressively overloading
weight repetitions rest time over the weeks over the weeks and just
try to improve week to week to week and use high-intensity interval training in
cardio as a supplement to that goal and over time that’s really going to help
you achieve your goals and obviously it’s going to be good for insulin
sensitivity next you want to reduce your stress so don’t under eat don’t diet for
too long do meditation do yoga sleep enough get enough Sun eat enough food
like I said um don’t eat way too much protein and not enough carbohydrates get
a nice balance between all your macronutrients next carbohydrates don’t
be scared of them carbohydrates per se are not going to give you insulin
resistance if you’re training really hard you’re an average guy and you don’t
have type 2 diabetes right so don’t freak out about carbs if anything
they’re going to be useful for keeping your cortisol levels down keeping your
testosterone nice and high and fueling your workouts which is going to help you
progress get stronger and keep you insulin sensitive so so eat
carbohydrates eat between 30 to 50 percent of your macros from carbs
depending on you as a person as an individual and your activity levels you
can also couple that with some apple cider vinegar cinnamon sauerkraut kimchi
because these foods may help to keep you insulin sensitive and then good for your
gut as well and lastly even though junk food can be
okay from time to time you really want to focus all of your effort onto eating
the very healthy foods full and dense with micronutrients as micronutrients
are important for general health energy performance and are correlated with
insulin sensitivity so thanks for watching and I hope you enjoy this video
I’ll leave a comment down below and let me know what you think about this video
please