What to do if
You're Insulin Resistant...

If you are insulin resistant, then there are some very simply steps you need to take in order to overcome the condition and return your fasting blood sugar levels back to normal.

In this article we will cover all the steps necessary and there are 4 general areas we will cover. They are:

Nutrition

Supplementation

Resistance Exercise

Aerobic Exercise

When it comes to nutrition for people that are insulin resistant it is absolutely essential that they follow an insulin resistance diet. This means that they do the following:

Insulin Resistance Diet Principles

Keep their daily intake of carbohydrates low

Ensure the carbohydrates they do have come from low and medium-density sources only

Ensure they have plenty of high quality fats and oils

Keep their meals size small

Ensure all of their meals are 'complete' meals

Have frequent meals

Many of these nutritional recommendations are common for everyone who wants to have good health, lose weight and/ or get in shape. However, the biggest difference is when it comes to consuming carbohydrates. People who are insulin resistant must keep their blood sugar stable and low in order to minimise the insulin response as much as possible and the best way to do this is by following a low-carb diet.

Once the insulin resistance symptoms have disappeared, their carbohydrate intake can increase moderately. However, it is still necessary to control their carbohydrate intake if they want to prevent themselves from becoming insulin resistant again in the future but they can certainly increase their carbohydrate intake relative to previous intake.

Supplementation Principles For Overcoming
Insulin Resistance

The best supplements for insulin resistant people to take are the following:

Glucose Disposal Agents (GDAs)

Fish oil

Garlic

Multivitamin/ mineral

Glucose disposal agents (GDAs)
These are a group of supplements that help the body dispose of glucose from the blood stream. This means the body can keep its blood glucose levels stable and therefore, insulin low. This group of supplements includes nutrients and herbs like, chromium, selenium, alpha lipoic acid, cinnamon and gymnema.

GI Factor is a supplement by BCN that contains a group of glucose disposal agents together in one formula. This makes it a very powerful supplement to use in helping your body keep your blood sugar levels stable and insulin low. If you are insulin resistant it is best to take it 3 times a day, with your main meals.

Fish Oils
Omega-3s are one of the best supplements to take if you suffer from some degree of insulin resistance. They are enormously beneficial because they are a major component of all cell membranes. This means they control the transport of nutrients into cells and wastes out of cells and therefore, have an impact on insulin resistance.

Of course, it is possible to get omega-3s from food sources but in order to get an adequate amount of omega-3s so you can notice a therapeutic effect, it is much easier to use the supplemental form.

Garlic
Garlic has been shown in research studies to have some glucose disposing properties as well as having powerful effects on blood lipid profiles and blood pressure. Since elevated blood sugar levels, blood pressure and total cholesterol tend to be symptoms of 'metabolic syndrome', garlic certainly appears to be a food and/ or supplement that is beneficial for people with insulin resistance.

Multivitamin/ mineral
Virtually everyone can benefit from using a multivitamin/ mineral supplement every day. They simply ensure that any nutrients that are not being supplied by your diet are provided to your body to ensure optimum body functioning.

MultiBoost is an example of a good quality, cost-effective multivitamin/ mineral supplement that people can use every day to help boost their energy level as well as improve their body's overall functioning.

Resistance Exercise Principles For
Insulin Resistant People

Resistance exercise causes the muscles to become depleted of glycogen (storage carbohydrate). This in turn, forces the cell membranes to become more receptive to the action of insulin (less insulin resistant) in order to allow the uptake of more glucose into the muscle cells and promote the replenishment of the glycogen stores.

Therefore, resistance exercise (weight training) is one of the most effective ways to help overcome insulin resistance symptoms.

Aerobic Exercise Principles For Insulin Resistance

Aerobic exercise works through a similar mechanism to resistance exercise but it is a form of exercise that tends to be done at a lower intensity for a longer duration. However, there are some additional physiological adaptations that result from aerobic exercise that may also be beneficial in helping overcome insulin resistance. Increased utilisation of oxygen (which results in greater burning of fuel, including carbohydrates), in addition to increased capillary density around muscle fibres (which means more oxygen can be taken to the muscles to assist in the burning of fuel) are just a few ways aerobic exercise may be beneficial to insulin resistant people.

In conclusion, insulin resistance is not something that a person is stuck with for the rest of their life. If they are simply willing to modify their lifestyle and incorporate some of the principles discussed here, they can easily overcome the condition and prevent it from leading to other health problems in the future.

If you, or someone you know has diabetes or is insulin resistant, then I highly recommend reading, How to Reverse Diabetes Now! It will provide with a whole range of additional principles to help you/ them overcome insulin resistance fast.

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