Life-Saving Facts On INSULIN RESISTANCE And INTERMITTENT FASTING You Must Know

Life-Saving Facts On INSULIN RESISTANCE And INTERMITTENT FASTING You Must Know

January 12, 2020 88 By Jose Scott


insulin resistance and intermittent
fasting what’s that all about these are two terms that are thrown around a lot
when it comes to diabetes and weight loss and keto and so forth today we’re
going to make sense of them and see how they fit together coming right up I’m dr. Ekberg I’m a holistic doctor and
a former Olympic decathlete and if you want to truly master health by
understanding how the body really works make sure that you subscribe and hit
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insulin resistance and intermittent fasting what are they and how do they
fit together so first of all insulin resistance
what is insulin insulin is a hormone that helps you get your energy the
glucose out of the bloodstream and into the cell that’s the purpose so when you
eat things that raise blood sugar more then your body makes more insulin so the
more carbs the more sugar you eat the more insulin your body produces to get
that sugar out of the bloodstream and into the cell this is one of the driving
factors of insulin resistance because when it’s balanced when you don’t eat
too much carbs and you don’t eat all the time then the body raises the blood
sugar and the insulin but then the blood sugar comes down and the insulin comes
down and your body gets time to burn off the fuel that you ate since the last
meal and you become you stay insulin sensitive but if you eat too much carbs
and you eat too frequently now there is a whole lot of excess energy that excess
energy has to be stored so the insulin starts pushing this glucose into the
cell until the cell is full and then the cell starts converting the glucose into
fat and once it’s full of fat then the cell becomes insulin resistance it says
I’m full I can’t take anymore whatever reasons you have to push that glucose on
me I don’t want it anymore and now we’ve developed insulin resistance
that’s how insulin and insulin resistance works so the things that
drive insulin resistance the most are factors that raise blood sugar so foods
that are what we call high glycemic those are primarily sugar and grains and
specially processed grains but all grains really do it very very
significantly because sugar is a single molecule grain and starch is are chains
of these single molecules but it only takes the body a few minutes to take
these chains of starch and carbohydrates and lop off those single sugars and turn
that into blood sugar that’s why there’s very little difference in blood glucose
blood sugar response between table sugar and bread they’re basically the same
the first factor are things that increase blood sugar a lot the second
factor are things that increase liver congestion when that insulin starts
stuffing the cell full of fuel the cell has to burn off that fuel before it’s
ready for more and there’s one sugar in particular and that’s called fructose
you may have heard of high fructose corn syrup well table sugar is 50% glucose
and 50% fructose but high fructose corn syrup is more than 50% fructose and what
does fructose do well fructose can only be metabolized can only be processed by
one type of cell in the body and that’s the liver and the liver is the metabolic
it organ of the body it’s the chemistry factory so anything chemical or
metabolic that happens in the body for processing it probably happens in the
liver and when we have a lot of fructose large volumes of this
one sugar that can only be processed in the liver now
the liver gets very very quickly overwhelmed because it’s a small organ
relative to the rest of the body all the cells in the body can burn off glucose
and fat but only the liver can burn off the fructose blood glucose liver
congestion and the third thing that really matters that really drives
insulin resistance is how often we eat so we’ll look a little more closely on
that in just a moment so that’s what insulin resistance is and what drives it
now what is intermittent fasting intermittent fasting is the fasting is
when you don’t eat simply put so if we look at a typical
pattern of eating let’s say that you’re the average person you eat like you were
told you wake up in the morning and you have a breakfast you have your skim milk
and your cereal and your orange juice and your toast and jam and then you get
off work and you have your mid-morning snack coffee and a doughnut or maybe a
fruit if your or a granola bar if your health minded and you think that’s a
good idea then you go out for lunch then you have your afternoon snack then you
have dinner and then you have a late evening snack so six times a day you eat
things that increase blood sugar so from 7:00 in the morning to 9:00 at night
you’re eating at certain intervals so the time that you’re not eating is
called fasting so if you had your last meal at 9:00 then during the night from
9:00 until breakfast now you’re fasting that’s your intermittent fasting period
so with the time as we described here you have a 10 hour fasting window and a
14 hour feeding window so there’s only 10 hours that the body has the
opportunity to not be stimulated by insulin that it has a chance to burn
through the stores and become less resistant to insulin okay so another way
of looking at that would be like this we’re sleep during the night then we
wake up for breakfast and so the the same colors here so the green would be
the time that we’re not eating and the red would be the time that we’re eating
and during our our eating period we six times during the day we eat something
that triggers blood sugar that triggers insulin so this is a message to pack
more things into the cell to store more fuel for the future but the future never
comes where we need the fuel because we’re always filling up more we eating
six times a day and then after all this storage we only have ten hours to try to
lower insulin to burn through those stores this is a recipe for insulin
resistance when we’re eating high glucose foods and we’re eating
frequently intermittent fasting is when you extend the fasting window so let’s
say that you just decide to skip the snacks you eat a little bit healthier a
little more protein a little more fat a little bit less carbs and you skip the
snacks because now when you eat fat and protein you stay full longer and now you
eat breakfast at seven you skip the snack you have lunch at noon you skip
the afternoon snack you have dinner at five and you skip the evening snack now
we have shortened your feeding period to ten hours and increased your fasting to
fourteen when we look over here there’s a whole lot more green a whole lot more
fasting a longer opportunity for your body to burn through the fuel and not
need to release insulin in response to food and there’s a shorter feeding
window and there’s only three times during that feeding window that we are
telling the body to release insulin and to store more fuel for for future use
and then what happens a lot if you start teaching your ball in this
pattern and you cut back on the carbohydrates then you don’t become
hungry and I have patients all the time they come in and said I used to eat six
times a day but now that I eat this way I’m not hungry anymore do I really have
to eat breakfast and the answer is no okay
it is one of the most widely spread myths that breakfast is the most
important meal of the day that’s if you have taught your body that it needs
blood sugar topped off every three hours then you might depend on breakfast but
as your body gets into balance then there is no need to eat breakfast unless
you’re really hungry then you eat breakfast and maybe skip another meal so
on this pattern now we skip breakfast we eat lunch at noon and then we have
dinner at 6:00 and that is all we eat in a day so now we see the fasting the
feeding window is very short relative to the fasting window and there’s only two
times during the day that we eat something that raised blood sugar that
tell the body to stimulate to release insulin to store some of that food to to
remove the glucose from the bloodstream and store the excess but there’s less
and less excess because there’s a longer fasting window so not only does this
help with weight loss that’s why the low carb and the
intermittent fasting groups are getting so popular because finally people are
reversing insulin resistance and they are losing weight with no effort and of
course insulin resistance isn’t just about weight gain it is also about
diabetes and a whole host of degenerative diseases so by using
intermittent fasting we are helping ourselves on in all those areas so
intermittent fasting is about eating less frequently eating fewer meals
that’s what it means and if you think about it you
carbohydrates stimulate blood sugar and insulin then low-carb stimulates less
blood sugar results in less blood sugar and stimulates less insulin but even
less than that is zero carbohydrate so by the during the time that you’re
fasting your eating is zero carb so that’s the ultimate low carb diet if you
will so what I would recommend if you do intermittent fasting though is to
combine it with a keto or a low carb diet because it’s gonna
make it much much easier on you you’ll stay fuller you have less sugar cravings
you have less blood sugar spikes and the more you can stabilize your blood sugar
the more time the longer you can go between meals and the more you will
control your hunger you’ll be fuller you won’t have cravings so insulin
resistance and intermittent fasting go very much hand-in-hand
insulin resistance can be reversed very powerfully by intermittent fasting but
it’s not the only thing so if you want to do address this if you want to
approach this from as many directions as possible if you want to give yourself
more tools then you want to look into things like low carb intermittent
fasting exercise and also stress reduction if you enjoyed this video
you’re going to love all the other videos that we have done on all these
topics we have plenty of instruction and education on all things relating to this
so how common is insulin resistance well insulin resistance is the primary
factor involved in weight gain and since eighty seven point five percent of the
population in the US are now officially overweight that will give you an idea of
how prevalent this is if you’re like most people and you probably have a lot
of people you know that are insulin resistant and that have diabetes and
that might be overweight this is rampant and these are the mechanisms that will
help you understand how to reverse it thanks for watching