I highlighted an article from Life Extension Foundation recently and promised to write more details. Here is the first pillar - Restore Insulin Sensitivity. Insulin resistance is a growing problem in North America and leads to diabetes if not controlled, increased weight, heart disease and hormonal disturbances such as polycystic ovary syndrome.
Insulin is the trigger molecule that opens cells to permit carbs to enter and be burned for energy. With increasing carb intake and poor exercise the cells become resistant to this effect and then insulin levels must rise to get the carbs into your cells. If the resistance becomes severe then the insulin becomes a fat storage signal and you make more and more fat. Since your energy from food is being stored this way, you feel tired and usually more hungry and thus eat more, keeping the destructive fat storage cycle continuing.
Here are some other issues involved with insulin sensitivity. Last year the Mayo School of Medicine proved which tissue first develops insulin resistance. Guess which tissue and saying fat is wrong.
Their excellent research showed that muscle cells are the first to become resistant to insulin. What they didn't say but is widely known, is that exercise of muscles restores insulin sensitivity. The proper exercise is muscle building and resistance training, not just aerobics. I highly recommend Dr. Al Sears' PACE system which you can download here as an info-packed eBook or here as a DVD.
Excess carb intake is the villain with inadequate exercise. I routinely have patients record and count carb intakes, usually with surprising results. The highest carb intake I have seen in someone was over 700 gms per day. This person was markedy obese. Average counts in obese people are 250-350 gms per day. One gm of carbs is worth about 5 calories. Do the math.
Other factors that can help insulin sensitivity are:
1. Chromium with each meal. Chromium is the mineral that makes insulin work best at the cellular level. Excess carb intakes robs our body of its precious chromium stores.
2. Vanadium - you will see this mineral recommended for insulin issues. There are some issues with getting too much and I don't suggest this mineral until chromium is tried first.
3. Slowing/blocking absorption of carbs in the gut. There have some supplments that do thus by blocking the enzyme that breaks down carbohyrates into the simple sugars needed for absorption.
4. Metformin - a very old inexpensive diabetic drug that improves insulin sensitivty. Last year the FDA authorized this drug to be used in pre-diabetic patients (anyone with a fasting sugar between 95-125)
5. Get a blood test for Vitamin D3 and take enough extra D3 to keep your blood level above 50 ng/ml. Deficiency of this vitamin is so common now that I only find 2-3 people per year with adequate levels. Sunbathing does not usually make enough Vitamin D for us to absorb before we sweat it off or towel it off.
This is an essential issue to address if you want to attain a lifelong healthy weight. Stay tuned for the other 8 pillars....
drBob
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