It's estimated that upwards of 80% of adults in the US are experiencing a metabolic disorder. Most are experiencing Insulin resistance.
What is Insulin resistance? Insulin resistance is a condition in which the body's cells do not respond properly to insulin, a hormone produced by the pancreas that helps regulate blood sugar levels. This can lead to high blood sugar levels and an increased risk of developing type 2 diabetes.
But the good news is that insulin resistance can be reversed with lifestyle changes and, in some cases, medication. Here's how:
Exercise regularly: Physical activity helps improve insulin sensitivity and lower blood sugar levels. Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking or cycling, or 75 minutes of vigorous-intensity exercise, such as running or high-intensity interval training.
Eat a healthy diet: A diet rich in whole grains, fruits, vegetables, and lean protein can help improve insulin sensitivity and reduce the risk of insulin resistance. Avoid processed and sugary foods, which can worsen insulin resistance.
Lose excess weight: Carrying extra weight, especially around the waist, can increase the risk of insulin resistance. Losing just 5-7% of your body weight can improve insulin sensitivity and reduce the risk of type 2 diabetes.
Reduce stress: Chronic stress can lead to an increase in the hormone cortisol, which can worsen insulin resistance. Try stress-reducing activities such as yoga, meditation, or deep breathing to help improve insulin sensitivity. And stress reducing herbs and mushrooms like, Ashwagandha, Reishi and Lavender.
Get enough sleep: Lack of sleep can disrupt the body's natural insulin production and increase the risk of insulin resistance. Aim for 7-9 hours of sleep per night.
Consider medication: In some cases, medication may be necessary to improve insulin sensitivity. Consult with a healthcare provider to determine if medication is appropriate for you.
By making these lifestyle changes and, if necessary, taking medication, it is possible to reverse insulin resistance and reduce the risk of developing type 2 diabetes.
If you want to learn more about this head over to our favorite podcaster, Shawn Stevenson, to learn more.
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