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Here’s how to manage insulin resistance without eating fewer carbs!
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References
https://pubmed.ncbi.nlm.nih.gov/21778224/
https://journals.physiology.org/doi/full/10.1152/ajpregu.1999.276.2.R591
https://pubmed.ncbi.nlm.nih.gov/28966596/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3004429/
https://www.sciencedirect.com/science/article/pii/S0531556518301736?via%3Dihub
https://pubmed.ncbi.nlm.nih.gov/17076827/
https://www.nature.com/articles/s41598-018-21168-5
https://www.dovepress.com/intramyocellular-lipids-insulin-resistance-and-functional-performance–peer-reviewed-fulltext-article-NSS
https://diabetesjournals.org/diabetes/article/51/4/1022/34605/Assessment-of-Skeletal-Muscle-Triglyceride-Content
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3204213/
Timestamps ⏱
0:00 – Intro – Managing Insulin Resistance
0:46 – Muscles as a “Glucose Sink”
2:39 – Vascularization
4:29 – Mitochondrial Function
5:59 – Ways to Restore Mitochondrial Function
8:14 – Get Grass-Fed/Finished Meat Delivered to Your Doorstep with Butcher Box!
8:58 – Aging, Inflammation & Insulin Resistance
11:47 – Fat Inside Muscle
14:06 – Steps to Manage Insulin Resistance (Do This)
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Crap, he's including me with the "older people" group lol
You know the thing about quitting smoking you go to light up a cigarette and then you stop right before you light it up. So I've been fasting for two days and today I decided to watch my favorite cooking show America's test kitchen. Pure torture and then I thought while I'm at it I may as well go downstairs and do some meal prep and I cooked up the most delicious chicken and broccoli and I had to put it in tupperware and put it in the fridge. 😉
I wonder if there has been an analysis of the seasonal diet change of hunter gatherers. My thoughts would be you would have seasons of foods that would swing from plant based sugars to high meat based protiens. Which would switch us from burning glucose to ketones depending on the enthic orgins obviously.
If I had to choose one thing, fasting is number 1. I have been working out for 18 years, eating right is great but…. most people just eat too much too often.
I've been doing resistance training with single-set-to-failure (as a form of HIIT), kettlebell drills and steel clubs, plus walking. I have a spin bike, but haven't gotten around to doing HIIT on it much.
Your study is associative, which means you cannot necessarily pin the cause to fat. The same thing that causes the fat is probably causing the insulin resistance (and we know people get fat along with insulin resistance, so this should not be a shock.) When I went keto, my insulin resistance went down.
PS: Coincidentally, on the fifth day of a fast now. When I fast regularly, for at least 36 hours, my inflammation (primarily due to degenerative disc disease) is much lower.
Super Interesting. Many thanks for sharing!
The reason of less capilary density been bad is because there are less and more narrow paths for the blood to flow thus the pressure increases. When more capilarie are created, blood slows down and gives more time for the glucose to bind on glut 4 receptors. Too fast transition and the glucose will pass by without binding. ALso intamascular triglycerides are not a bad thing since is an adaptation of endurance training. But overall fat attracts specific immune cells that are releasing pro inflammatory cytokines like TNFa and IL-6, so it comes down again to inflammation and disrupting the signal
Thanks Thomas!
I've watched you for years and to me, this is one of the best, well rounded and informative videos yet. TYVM.
What kind of carbs would you recommend when you say to eat some?
I’ve been off the keto for awhile but now I’m trying to get back to a healthy lifestyle. Good to know that you’re still putting out information. And I think your biceps are bigger.
Can you film a video on how to implement carb cycling for ppl who are doing keto and fasting and are also doing resistance training? And do you still do the keto diet?
Insulin resistance in not a disease the disease is too much sugar nothing more nothing less. Stop eating sugar and anything that turns into sugar in the blood.
Very interesting Thomas thank you once again
A whole food plant based diet reverses type 2 even better than keto.
For a diabetic 35m, is 2-3day fasting + keto/carnivore + lift n cardio a good regimen? Does the current research favor shorter fasts instead?
It's been known since the 1950s that saturated fat interferes with insulin uptake.
It's been a while since you've given a menu plan to put all this info together in a workable template. Would be nice. Thanks for this great info
Well done like👍.
I like how you contradict the title of your videos heh. There is no #1 way. Good video.
🤩 🤩
I can really relate to the results of all those studies, as they match with the experience I've gained over the last couple of years:
My week consist of 4 keto and 3 carb days, always with an 6h eating-window. On the keto days I'm keeping a slight caloric deficit and on the carb days a slight caloric surplus to refill my muscle glycogen-stores. My bodyweight stays the same (as it should) at quite lean and muscular 90 kgs and I'm feeling great.
I've read in Forbes magazine that mouthwash increases your risk of diabetes. Might make a good episode.
Awesome and I agree 🙌
Thoms, I really, really love your videos and you're a huge help and inspiration for a lot of people. But there is one thing lacking and I found a lot of people asking about it in comments as well. Can you please make a new food/diet plan for your viewers? I'm eating carbs and I still don't know what is the best way to break fasting. I've swapped to early eating window and my first meal is breakfast after a workout. I'm now sure what to eat. Can you please make a video about it? All the best man!
This doesn't mean you can go apeshit on junk food.
Its to be noted that the processed foods still spike our blood glucose way beyond what we have handled throughout history.
Extra muscle really means that you can have that 2 bowls of ice cream or 2 brownies worry free. But not the 6000 calorie mayhem people do.
Honestly, get rid off processed food and eat high protein diet for 8 to 10 weeks to get over the food addiction. Then slowly reintroduce a few calories of junk now and then.
Because of the economic crisis and the rate of unemployment, now is the best time to invest and make money 💯
When you get a thumbs up from a vegan you know you have done good and very well researched video. Great job.
Hey Thomas – I've been looking for data/information on the effect of nicotine on insulin resistance but I cannot seem to find much on the topic. You have been focusing a lot on insulin resistance recently and I would like to see your analysis on that topic. Keep up the great work! Thanks!
My friend is type2 diabetic and has good muscle mass he is weightlifting he is not that much overweight but does eat lots of carbs and protein but not much veg
Thank you for this video! Incredibly informative! 👏👏👏
Great analogy!!
You’ve answered many questions about muscle loss and higher glucose levels that I had suspected. ❤
key takeaway from this is stay in middle lane. don't be too keto or too high carb. keep the body thinking all the time….same thing goes for life in general.
Wow amazing content ! Really helpful as always – thank you Thomas for what you do ! We have a one-stop-shop in your channel! 🙂👍🙏
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Sometimes this info is really depressing.
Snake 🐍 oil sales man's,,,liver king 👑 exposed on steds. Shame on you giving him time of day.
"Knowledge is being aware of what you can do. Wisdom is knowing when not to do it." -Anonymous
Thomas, with all the knowledge you have, I'm very interested on your view on gout