What are some of the best ways to lower insulin resistance and improve metabolic health?
change your diet,
More heart healthy fats, Less overall Carbohydrate and simple sugar consumption, more Leafy green veggies, and fresh veggies, Blue berries raspberries (i limit this to the mornings)
On top of that there are supplements
Gut Health is GREAT, and i use Recompadrol which helps many or all parameters associated with metabolic syndrome (Syndrome X)
Alpha Lipoic Acid helps increases insulin sensitivity for a short period, but I dont know how good it would be to just pop ALA all day. If you have the type of diet that makes a person insulin resistant, your body would probably learn to stay insulin resistant.
Ala is excellent for insulin sensitivity as well as potent antioxident.
I've used up to 1800mg per day. Sometimes more.
Some people have problems though with that.
I wouldn't suggest ALA if you have metabolic syndrome because you may also have thyroid issues that are being handled with medicine and ALA can interact with that
Is insulin sensitivity the same as insulin resistance?
No insulin resistance is much different. And it'll lead to diabetes in the future.
Insulin sensitivity is a good thing
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Take it from a diabetic, the best way to lower insulin resistance is through exercise and improving diet. That's because the single biggest improvement comes from reducing and/or spreading out food energy intake. Supplements don't really address this so are largely ineffective and since most people have not practical way to measure insulin resistance supp companies can make all the claims they want.
Some meds like Metformin do reduce resistance but this means that if used by a 'healthy' person mild hypoglycemia can be a side effect. So really, a 'healthy' person need not be concerned about directly controlling insulin resistance. Exercise and eat right and the rest will follow.
cardio. and avoid simple refined sugars and other high GI carbs and stick to complex carbs. doing these two things willl vastly improve your insulin sensitivty (and lower your insulin resistance)
insulin resistance is a condition. dont worry about insulin resistance, just worry about increasing your insulin sensitivity. really, it's just semantics
Its a little more then how you explained, ill get to it at a later point in time because I'm on my fone
short but sweet
Insulin resistance IS a condition, but it isnt "nothing to worry about". in the long run it can lead to hyper insulinemia, obesity, and lipid problems, as well as diabeties.
with IR your body is unable to usefully use the insulin you secrete for the amount of sugar you ingest. That isnt good, since the insulin pathway activated Glut4 translocation there may be a problem bringing it to the surface cell when you have IR.
obviously this all depends on the degree of insulin resistance.
Insulin Sensitivity is a good thing. This means the more "sensitive" you are to insulins effects, the less you need to secrete for the same amount of sugar for uptake into cells.
heres web MD Definition for IR as well...
IR- In insulin resistance, the body's cells have a diminished ability to respond to the action of the insulin hormone. To compensate for the insulin resistance, the pancreas secretes more insulin.
People with this syndrome have insulin resistance and high levels of insulin in the blood as a marker of the disease rather than a cause.
Over time people with insulin resistance can develop high sugars or diabetes as the high insulin levels can no longer compensate for elevated sugars.