7 Things That Boost Insulin Sensitivity or Reverse Insulin Resistance - Dr. Berg

Let’s talk about the seven things that can make you more insulin sensitive. Now, what does thatmean, insulin sensitive? Well, to understand it, you have to understand the opposite of that,which is insulin resistance. And that’s a situation where your cells,the receptor for insulin is blocking insulin. So it’s not allowing insulin to go into the cell.So we don’t have the function that insulin should have normally. So then the body doesn’t get the

signal. So it starts putting more and more and more insulin out. So sometimes you have betweenseven and nine times the amount of insulin in your body because of insulin resistance.And insulin is very, very important, not just in regulating blood sugars, but also in helping youabsorb nutrients and keeping insulin at a normal level. So like I said before, the more insulinresistance you have, the more insulin you’re going to have, the more problems you’re going to have,

you’re going to gain weight. In the presence of insulin, you can’t lose weight and your body’sgoing to be storing and converting carbs into fat. So what we want to do is we want to reverse thisand improve insulin resistance by making insulin more sensitive. And these are the things that willhelp you. Resistance training. So this is the type of workout that you’d want to do to getthe maximum results. And I put a link down below to give you more data on this type of workout.

However, you can actually do long walks, which also will help, but this is actually more powerful.Okay, number two, fasting will improve insulin sensitivity. At the very minimum, you want tofast for 16 hours with an eight-hour eating window because the body is not depending onglucose anymore. It is burning your own fat, and so it’s giving the pancreas a chance to healand work correctly. All right, number three, decrease inflammation. So if you get rid of

inflammation, you make insulin more sensitive. And I put a link down below of all the things that youcan do to reduce inflammation. But of course, fasting will be the biggest trigger, but you canalso do vitamin D as well. Reducing glucose will make insulin sensitive again, and that’s the lowcarb diet. That’s the healthy keto. All right, number five, increasing sleep. Increasing sleepdo several things number one it reduces stress it reduces this hormone cortisol you will also

be fasting when you’re sleeping and people that don’t get enough sleep have blood sugar issuesmainly because the spike in cortisol so that leads us to number six decreasing stress and cortisolcortisol actually releases sugar from your liver so it’s going to spike sugar it will also turnyour muscles into sugar and create insulin resistance so the opposite of that keepingcortisol low will make insulin more sensitive all right number seven vegetables and i’m talking

about the fiber which is consumed by the microbes these microbes eat the fiber they make this thingcalled butyrate which improves insulin resistance and makes insulin more sensitive so those are theseven things and there’s some additional things too apple cider vinegar cinnamon omega-3 vitamind and if you’re having the question what’s the difference between making insulin more sensitiveand fixing insulin resistance there’s really no difference to the exact same thing but if you want

some additional information about insulin resistance check it out on this screen right here