Excess obesity, insulin resistance, and leptin resistance are three things to avoid (or improve). obesity Reduces insulin sensitivity12 over time. Insulin resistance makes us metabolically less flexible, which makes it difficult to burn fat and calories. And insulin resistance feeds into leptin resistance, which worsens fat metabolism and regulation.
Family doctor Bindiya Gandhi, MD She previously explained that in working with her clients who struggle Leptin resistance“There is one very important factor that is often missing in the conversation about healthy and sustainable weight management and metabolism. Enter: hormones, i.e. leptin.”
leptin is The hormone adipokin13 produced by our fat cells, and directly related to levels of obesity. When working properly, leptin tells our brain that we are full and that enough fat has been stored. And leptin deficiency causes a metabolic disaster. Some of the main factors causing leptin resistance are long-term stress and insulin resistance.
Cardiovascular health expert Kate Shanahan, MD He says, “If you want to do one thing in 2023 to improve your metabolism, I’m going to start by getting A blood test called HOMA-IR. An equation that uses fasting blood glucose and insulin lab results, HOMA-IR is a method for estimating insulin resistance.
The truth is that many adults and young adults in our country have impaired glucose control (i.e. blood sugar balance) due to suboptimal insulin sensitivity. Cowan shares incredibly practical and powerful advice for moving the needle on insulin resistance: “Perhaps the simplest and most effective strategy for improving metabolic health is Move your body after every meal. until a 10 to 15 minutes of walking after a meal It can significantly increase glucose clearance into the muscles. “
Cowan explains the mechanism: “Insulin resistance reduces the ability of muscles to absorb glucose from the circulation after carbohydrate-containing meals. High blood sugar levels lead to fatigue, brain fog, and microvascular inflammatory problems over time.” This is where exercise comes in, she says. “Exercise is vital to reversing insulin resistance and Improve glucose clearance. Muscle contraction directly stimulates glucose uptake in an insulin-independent manner. Walking after a meal provides enough muscle contraction to remove a large amount of excess glucose from the bloodstream.
That’s why a particularly exciting recent technology for Cowan: continuous glucose monitors (CGMs). She shared that this innovation “has been made available to the general public at an affordable cost and with access to user-friendly application interfaces.” (If you were looking for a product recommendation, it would be a great example of continuous glucose monitoring levels.)
“CGMs allow individuals to access important information about their body’s unique response to different foods and meals, sleep quality, stress, and movement. Wearing a monitor for even a few short weeks can provide enough actionable insights to tailor a personalized diet and lifestyle protocol for an individual and give them fast and sustainable results.” BONUS On top of that, continuous diabetes monitoring allows individuals to relate changes in their blood glucose to their perceived experiences inside their bodies.”
When it comes to boosting insulin sensitivity, along with a plant- and fiber-rich diet and physical activity, I can’t forget to shout out to my favorite nutrients, Vitamin D! A growing body of clinical research links Vitamin D sufficiency with Heart health benefits By promoting healthy levels of glucose and insulin.
The truth is that any improvement in glucose and insulin levels is crucial. “Improving glucose metabolism and insulin sensitivity is a game-changer for longevity and protection against serious health problems and chronic diseases including cardiovascular, cognitive, and metabolic diseases,” concludes Kwan.