I wrote about a while back about the pandemic before the pandemic–obesity and type 2 diabetes.
Why We Get Sick by Benjamin Bikman covers the root cause of much of this–insulin sensitivity. Insulin Sensitivity has been linked to many health issues, ranging from alzheimers, cancer and diabetes all the way down to skin tags and everything in between. Seriously–fatty liver, infertility, menstrual issues,
Professor Bikman covers in detail the list of all the issues linked to insulin sensitivity, as well as what causes it and then briefly concludes with what to do about it. Our healthcare system is excellent at acute care, but we have absolutely dropped the ball on systemic, chronic illness, many of which can be linked to our habits and their effects on insulin.
We love to put to politicians and legislation as the reason health care costs are high, but in reality fixing the insulin sensitivity problem would go way further to lowering healthcare costs than any politician or policy every could. Want to lower your insurance? Share books like this and encourage your friends to implement a plan.
The plan detailed in the final third of the book is nothing groundbreaking, but consistently sticking with it would go along with in one’s life.
Some notes I wrote down while listening to the plan outlined in the book
Diet and exercise, duh.
Find out where you are. A journey has to have a start. Take the insulin resistance quiz. Get an insulin test if you can. It is usually under $100.
Measure ketones if you can’t measure insulin. Ketones rise as insulin drops.
Using your muscles is crucial to lowering insulin.
Pick the routine you will actually do. Do aerobic and resistance training both if possible.
Eating to keep insulin low
Control carbohydrates. Prioritize protein. Fill with fat. Watch the clock.
Keep carbs near 20 percent of calories if already insulin resistance.
If answered yes to two or more in the quiz, 70% fat, 20% protein, 5% carbs.
Yes to 1, 65% fat, 20 % protein, 10% carbs.
Look for foods under 15 on the Glycemic Load chart.
Be starch smart.
Generally if it has a box or bag with a bar code, avoid.
Add some fermented foods.
Stevia if sweetener needed, or monk fruit.
If bread required, look for legit sourdough bread, not fake supermark sourdough.
Kimchi lowers insulin resistance. Apple cider vinegar can help.
Eat protein. Protein only spikes insulin if glucose is already high. Aim to get 1 to 1.5 grams of protein per kilogram of bodyweight.
Avoid seed oil.
Use animal fats if cooking. Olive or avocado if eating cold.
Fast for 12 hours every night. 2-3x a week extend this to 18 hours. Every 2-4 weeks, do one 24 hour fast.
Don’t let your friends sabotage you.