What's Insulin Got To Do With It?

What's Insulin Got To Do With It?

Do you feel your diet is on point, feel like you are in the gym more than home, and still struggle to see weight loss results? Do you have hangry moments if you don't eat every 3 hours? Do you experience fatigue in the afternoon? These fluctuations in weight, mood, cravings, and energy  are symptoms of unstable blood sugar. Learning to stabilize your blood sugar can lead to more energy, fewer mood swings/cravings, and a healthy weight.

How food is processed

When you eat food containing sugar (candy, cakes, bread, fruit, rice, pasta- carbohydrates in general), your body works to convert this food into blood glucose to be released into the blood stream and be used as energy. This spike in blood sugar levels stimulates a rise in your hormone  insulin (your fat storing hormone) to come and take away the excess energy you don't need at that time to move it to the cells in the liver and muscles. What is not used right away is stored as fat.

More About Insulin

Insulin is an important hormone produced by the pancreas that helps your body either use the energy from the food you eat, or store it in the liver and muscle cells to be used at a later time. It is a powerful hormone in helping to maintain healthy blood sugar levels. Without the help of insulin that excess sugar will continue to circulate in the bloodstream and damage cells. Those who do not make enough insulin have type 1 diabetes. Their body sees the insulin producing cells as foreign and attacks and destroys these cells. So, this person needs to take insulin injections  to serve as the "key" to unlock the cells and now store the blood glucose. Those who are insulin resistant, or have type 2 diabetes, may produce insulin but it is either not enough or doesn't do its job well enough. In turn, the body produces more insulin thinking there is not enough. Consistently high levels of insulin lead to an increase in weight gain.

( https://idmprogram.com/insulin-causes-weight-gain-hormonal-obesity-iv/)

Symptoms Of Too Much Insulin Or Insulin Resistance

These symptoms can happen over time with consistently high levels of insulin or insulin not working properly.

1. Weight gain (especially around the middle)

2. Hunger

3. Difficulty concentrating

4. Possible high blood pressure

Causes Of Insulin Resistance

Although we don't have concrete reasons for people becoming insulin resistant, there are several common factors that can lead to its development*:

1. If you are overweight or obese.

2. Having a high calorie, high sugar, or high carb diet

3. Sedentary lifestyle

4. Taking high doses of steroids over time

5. Having chronic stress

*https://www.diabetes.co.uk/insulin-resistance.html

How To Stabilize Insulin Levels Naturally

1. Eat a diet without sugar and refined carbs!

2. Add protein to each meal. It will keep you satisfied longer, slow the insulin spikes and reduce cravings.

3. Add more healthy fats to your diet: nuts, avocado, coconut oil, salmon, grass-fed butter.

4. Watch the snacking. We have been told it is healthiest to eat 5 small meals a day, including 2 snacks. This is not always the case with those who are trying to lose weight. Not only do you ingest more calories but you continuously spike insulin, leading to more fat storage.

5. Daily exercise can help insulin do its job effectively.

6. Keep your stress in check- try yoga, meditation, long walks outdoors, etc.

Speak with your doctor if you suspect your hormones may be unbalanced or if you are experiencing any symptoms mentioned above.