Do you know your fasting insulin level?
Insulin resistance leads to Metabolic Syndrome
Before symptoms like elevated blood glucose and triglycerides appear, insulin levels have been high.
Insulin resistance is driven by visceral fat around the organs.
Visceral fat is a bigger driver of disease than subcutaneous fat. Learn more about this topic and how to improve your insulin levels.
QUICK NOTES FROM ZANE:
How do we become insulin resistant?
1. Eat a high carb, high fat diet
2. Eating too much sugar/fructose and refined grains
3. Eating too much vegetable oil like soy, corn, cottonseed, canola, safflower
4. Drinking too much alcohol
5. Not getting enough sleep can add to an existing problem of insulin resistance.
Get your fasting insulin checked.
1. Eat less often: 2-3x a day with no snacks
2. Prioritize protein: Goal of .8-1g of protein per lb of body weight
3. Limit alcohol to 2 drinks per week
4. Get at least 6 hours of sleep each night
5. Get diet in place THEN add exercise with priority on strength training
Be consistent with a sustainable plan.
Allow your body time to change hormonally before seeing big results
Set yourself up to succeed with a plan and schedule. Don't rely on willpower to get you through moment by moment.
LINKS:
Fasting Insulin ranges
Dietary trans, conjugated linoleic acid induces hyperinsulinemia and fatty liver in mouse
Inflammation and insulin resistance
The glycemic response of isoglucogenic quantities of protein and carbohydrate
Identifying prediabetes using fasting insulin levels
CONNECT WITH ZANE:
Questions? You can email your questions to zane@zanegriggs.com.
Connect with me at zanegriggs.com or on Instagram @zanegriggsfitness
QUICK EPISODE SUMMARY
- Let's talk about fasting insulin
- The 5 markers of metabolic syndrome
- How to know if you have severe insolence resistance
- The cycle that keeps progressing
- The role of fast food in metabolic syndrome
- The dopamine effect of fat and carbs
- The main driver behind fatty liver
- If you are trying to lose weight, don't eat fruit.
- How refined grains affect your heart
- The oils to avoid at all cost
- The effects of sugar in other countries
- The real dangers of alcohol
- Where to start with reversing metabolic syndrome
- What meals should look like for someone trying to lose weight
- How much sleep you should be getting
- Give yourself time
- What to focus on at the gym
- Set a plan and stick to it
