Diet, Lifestyle and Insulin
We’ve all heard of Insulin and Insulin Resistance, right? Let’s cover exactly how Insulin works and it’s role in Weight Loss.
Insulin is a hormone and biochemical messenger produced by the pancreas in response to sugar in the bloodstream. The problem in today’s society is we are inundated with too many carbs & refined sugars such as cakes, cookies, candy, bread, pasta, pizza, and the list of processed food goes on. If the pancreas is forced to pump out insulin 24/7 to keep up with non-stop carb/sugar intake, the pancreas won’t be able to keep up, leading to Insulin Resistance. This is purely the result of diet and lifestyle habits.
However, hope is not lost; you CAN reverse the process through positive diet and lifestyle changes as well. To start, keep track of every drink, meal and snack and examine the break down between carbs, proteins and fats. If needed, work with a health professional to gradually clean up your diet and learn healthier options. At our office, we offer custom examinations and tailored programs for each individual.
Fat doesn’t make you FAT!
If your goal is to maximize weight loss and reduce insulin and blood sugar, you need to understand how the body responds to different foods.
Glucagon is a hormone produced when you consume protein. The great part about glucagon is it stabilizes and neutralizes insulin.
Carbs + sugar stimulate insulin production and put the body into Fat Storage mode. Protein stimulates glucagon production and put the body into Fat Burning mode. This is why you’ll hear a lot about combining certain foods together.
For example, high carb meal along with high fat content: once CARBS hit, the body goes into fat STORAGE mode and it doesn’t matter what else along with it. So that additional fat in the meal also gets stored as fat.
On the other hand, a high protein meal with high fat content: the PROTEIN puts the body into fat BURNING mode. So here, the additional fat in the meal also goes into fat burning.
Take home message: FAT DOESN’T MAKE YOU FAT! It’s what you’re combining it with that matters. (And of course, be sure you’re eating clean and organic. For omnivores, organic grass-fed and grass-finished meats or if vegan/vegetarian, ‘complete’ proteins like beans and lentils.)
Master your Metabolism
Ready to lose those stubborn extra pounds and master your metabolism? Here’s a quick rule of thumb for how many calories to consume each day and the break down between carbs, proteins and fats.
MEN:
Target Body weight x 11 = (first value)
Multiply that by .3 = (second value)
Add them together = total calories per day
WOMEN:
Target Body weight x 10 = (first value)
Multiply that by .3 = (second value)
Add them together = total calories per day
BREAK IT DOWN:
40% protein (1 gram protein = 4 calories)
30% carbs (1 gram carb = 4 calories)
30% fat (1 gram fat = 9 calories)
Recommended Free Phone APPS:
Cronometer (nutrition tracker)
Yummly (recipes and meal planning)
Prevention is the Future of Medicine
Met X Syndrome is the precursor to inflammation and 90% of disease in America.
Simply put, Metabolic X Syndrome consists of the following symptoms which are all too common in today’s world:
- High blood pressure
- High blood sugar
- High triglycerides
- Mid-section obesity
To address these symptoms, we want to look at diet and lifestyle. From a diet perspective, majority of these individuals are eating a diet too high in carbohydrates and not enough healthy fats and protein.
According to the World Health Organization, we are starting to see global trends in healthcare become more focused on disease PREVENTION. This is music to my ears.
In our office, we are adding additional non-invasive screening methods to help measure and monitor progress in these areas through natural means.
We believe the body has the ability to reverse disease when given what it needs. We’ve helped people reverse the need for type 2 diabetic insulin as well as come off of heart medicine through diet and lifestyle changes.
Get moving!
We wait all year for this weather – Make the most of it! Switch up your routine and exercise outside this summer! Enjoy some sunshine and a fresh breeze while getting some physical activity in.
Stick to the Basics: Even a simple 20-minute walk everyday can significantly reduce stress as well as drive hormones naturally, and improve immunity. If it’s too hot during the day, schedule time early in the morning or around sunset.
Do something you Enjoy: Exercise could even mean chasing your kids around the yard! It doesn’t have to be lifting weights at the gym or running on a treadmill. Go for a swim, ride your bike to the store, go out dancing with some friends, play a game of volleyball – you name it. Keep your eyes open for things going on in your local community like local group hikes or beach yoga.
Consistency is key. Do some form of exercise EVERY DAY and you will FEEL the difference. Take care of yourself now, don’t wait till fall or winter. It’s never too late to get started. Make a commitment to yourself to focus on your health. Better yet, pair up with a friend and hold each other accountable. Make it fun!
YouTube Video Playlist: Understanding Weight Loss
We offer customized nutritional examinations and weight loss programs that provide a tailored program to your needs and goals. Contact our office today for more information.