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Listen to the post, 6 Ways To Decrease Insulin Resistance Naturally And Improve Insulin Sensitivity, on our Live Lean TV Podcast. Don’t forget to subscribe to the podcast!
On today’s episode of Live Lean TV, I’m sharing 6 ways to decrease insulin resistance naturally and improve insulin sensitivity for weight loss.
These 6 weird things all focus on one of the most important secrets that promotes weight loss and Living Lean.
However, before we get started, I have one question for you.
Tell me in the comment section below, what is the most important hormone in your body, that you need to control, to achieve sustainable weight loss?
Type it in below, now.
All right, if you said being in a calorie deficit.
You need to go back to school, because that is not a hormone.
Yes, being in a calorie deficit is important for weight loss.
However, to ensure your body is burning stored body fat for energy, every single day, we need to control insulin.
When your body is suffering from insulin resistance, you’re more likely to store food as fat, rather than burning it for energy.
Fail!
The opposite of being insulin resistance is insulin sensitivity.
Gains!
To promote weight loss, focus on the following 6 ways to decrease insulin resistance naturally to improve insulin sensitivity.
The following insulin friendly ingredients help improve insulin sensitivity, and your body’s ability to process carbohydrates:
Here Are Your Insulin Sensitivity Improving Action Tips:
Replace insulin spiking drinks, including soda, fruit juices, and sport drinks with insulin sensitivity improving drinks.
These insulin friendly liquids include:
Here Is Your Insulin Sensitivity Improving Action Tip:
Drink tea or lemon or lime water before a carbohydrate filled meal.
Foods with a high glycemic index quickly spike insulin production.
High glycemic foods tend to be foods that have added refined sugar and refined carbohydrates, such as grains and crackers.
These high glycemic foods spike blood sugar levels, which then causes more insulin to be released to remove the sugar from the bloodstream, which then creates more sugar cravings.
Reduce the glycemic index of these foods by pairing them with foods high in fiber and antioxidant rich foods, such as vegetables and fruits.
If you need sugary, high glycemic foods, earn them by eating them after your workout.
Here’s Your Insulin Sensitivity Improving Action Tip:
Next time you raid the bag of nachos at a party, also grab a handful of veggies from the vegetable tray too.
Sitting is the new smoking.
It has been shown that sitting for too long can reduce insulin sensitivity, even when you’re correctly doing most of the other things on this list.
Schedule a quick walk around the office every hour to keep your body moving.
Let’s keep moving on to number 5.
Make your carbohydrates work for you, rather than against you.
Carbohydrates are the macronutrient that induce insulin most.
The overconsumption of carbohydrates is the reason why so many people are insulin resistant.
Improve your insulin sensitivity by consuming the majority of your carbohydrates after your workout.
The harder the workout, for example leg days, the more carbohydrates you can eat.
This is when the muscle cells are most receptive to soaking them up, not your fat cells.
To be honest, I haven’t done this one yet, since I just learned about this technique.
Supposedly, cooking, cooling, then re-heating your sweet potatoes may reduce their blood sugar response.
Cook your sweet potatoes in bulk, since this makes eating them for leftovers a good thing.
When it comes to managing your insulin for weight loss, these tips to decrease insulin resistance naturally may seem weird.
So I have to be clear, these tips are what I consider “the minors”.
They will help improve insulin sensitivity, thus increasing weight loss.
However, “the majors” of decreasing insulin resistance and improving insulin sensitivity to increase weight loss, are what I talk about all the time.
The following examples are what you should be focusing the majority of your efforts on.
#1. Build Muscle
It’s simple.
When muscle mass increases, insulin resistance decreases.
Focus more of your time training to build muscle through resistance and sprint training, rather than slow and long duration endurance training.
#2. Eat More Protein
Protein:
Add a protein source to all your meals, then round out the plate with magnesium-rich fibrous green leafy vegetables.
Magnesium has also been shown to improve insulin sensitivity.
Let’s move on to the last one.
#3. Improve Your Sleep
The lack of sleep increases the stress hormone cortisol, which increases cravings for sugary food, which then increases insulin production.
Try not to eat late at night as insulin inhibits the production of the sleep hormone melatonin.
To help you implement these 6 ways to decrease insulin resistance naturally and improve insulin sensitivity, go download our free Ultimate 7 Day Live Lean Starter Guide.
This guide takes away all the confusion with your diet and your workouts, as it gives you the exact meal plan, video cooking lessons, and a 7 workout plan to improve insulin sensitivity and lose weight faster.
So many of you have already download the starter guide for free and are loving the results.
If you haven’t downloaded it yet, do it here.
I love you guys and keep Living Lean.
Start by taking our FREE Live Lean Body Quiz to get access to the best program specific to your goals, current fitness level, and access to equipment.
Take the Free Live Lean Body Quiz
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
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