5 Way to Improve Insulin Resistance

Insulin Resistance is on the rise and is one of the leading causes of chronic disease as we age.

And most people have never heard of it!

Insulin is a hormone made by our pancreas and it has several jobs. Its main job is to help move glucose from our blood into our cells where the mighty mitochondria can use it for fuel. For a variety of reasons, some people's cells are not as responsive to insulin as they should be. The pancreas tries to compensate by making more and more insulin, which leads to a condition called hyperinsulinemia.

Hyperinsulinaemia causes our body to store fat like crazy. It prevents our body from accessing its stored fat and it acts like a growth hormone, increasing the risk of cancers

So how do we fix it?

There are 5 things you can do to improve Insulin Resistance:

#1 - Low Carb Real Food

Insulin is released in response to both carbohydrates and protein but the overwhelming response is to carbohydrates.

Carbohydrates are also known as sugars and starches. Every person has a different response but if you are insulin resistant there your body will release way more insulin in response to eating carbs than someone who isn't. It will take longer for insulin to fall. Carbohydrates are found insugars but also honey, maple syrup, milk and fruit (some more than others). Starches are found in grains, flours and starchy veggies like potato and tapioca.

Reducing your intake of these can have a profound effect on the amount of insulin your pancreas secretes.

#2 - Good Sleep

Poor sleep increases insulin resistance.

Numerous studies show even reducing sleep to 6 hours a night is enough to worsen insulin resistance. On the flip side, sleep is free with no side effects and is a powerful lever to reduce insulin resistance.

But you do need to go to bed and stop binge-watching Netflix!

#3 - Build / Maintain Muscle

Muscle is a metabolic organ.

What we mean by this is that the more muscle we have (No you don't need to look like Arnie!) the more insulin-sensitive we are. As we age we all lose muscle mass. This is why people become frail and turn into little old ladies. It is part of the reason insulin resistance is more common as we get older.

So whilst you don't need to be an expert at the cling and jerk, you do need to add some resistance training into your lifestyle.

#4 - Manage Stress

Chronic, unrelenting stress increases cortisol which in turn worsens insulin resistance

Good stress management is a skill. Stress management is not merely the absence of external stressors but your inner management of these. There are a variety of tools and skills you can use. You can learn meditation, journalling, tapping. Movement also has a profound benefit on stress reduction. Things like running, brisk walking, dancing and swimming are all beneficial

Running away to a deserted island whilst tempting, is not an effective stress management technique.

#5 - Medication

Some people need medication to improve their insulin resistance.

It is not a failure to require medication. One of the oldest and cheapest medications is Metformin. It's been used for decades. Some people get gastrointestinal side effects but this can usually be managed with dose adjustments. Some people get Vit B12 deficiency but it's rare. There are herbal supplements like berberine which are also proving effective

At Real Life Medicine we are believers in this AND that, not this OR that. Lifestyle changes are essential. Medication may be necessary for some people and sometimes medication can help people implement lifestyle style changes.

There is no one-size-fits-all. There is one-size-fits-some, some of the time.

With love

Dr Lucy and Dr Mary XX

Dr Mary Barson and Dr Lucy are the founders of Real Life Medicine. They help women who have been on every diet under the sun, optimise their health and achieve long lasting weight loss without feeling miserable or deprived.

They do this with their 3 step framework that

• Improves metabolism
• Develops mindset skills
• Provides tools to implement it easily into busy lives

With this comes increased energy, vitality and confidence.

You can avoid chronic disease and stop living life on the sidelines!