Best Exercise For Insulin Resistance | How To Rapidly Increase Insulin Sensitivity

Best Exercise For Insulin Resistance | How To Rapidly Increase Insulin Sensitivity

In this video, I’ll uncover the best exercise
that you must know about for insulin resistance. Millions of people suffer daily from insulin
resistance and it’s really complex as to how you go about reversing this issue. You know
there’s the proper diet, there’s proper nutrition, and then of course there’s proper exercise
and that’s what we’re going to talk about in this video. We’re going to talk about the
best exercise for insulin resistance because right, there’s a lot of different types of
exercises that you can do, but which ones are going to really be the best for bringing
down your blood sugar levels and also bringing down your insulin levels. That’s what we’ll
discuss in this video, but before we get started, I’m Dr. Zyrowski and welcome to the channel.
If you’re new to the channel, it’s a pleasure to have you here. Be sure to subscribe, hit
that bell notification, be sure to join our notification community. That way it can help
you Excel your health and your life. Also before we get started, I want to mention
that our meal plan for next month is ready to go. If you’re not part of our meal plan
system yet, you can simply go and click on the link in the description to join that.
Basically what I do is I share with you my meal plan every month so that we can take
all the guesswork out of eating healthy for you. The cool thing about the meal plan that
I offer is it is insulin resistance approved. Okay, so if you’re suffering from this issue,
you are going to be able to follow this meal plan and get great results and it’s approved
by my standards, not the standards that were used when my grandfather was in the hospital
and they would give them, you know, a a high carb meal with lots of sugar and follow that
up with an insulin shot. That’s not the standards we’re using. We’re
using my standards. So anyway, it’s a great diet system for people who have insulin resistance
and really all people in general. This is how I eat every single day. So check that
out in the description. Let’s go ahead and first talk about the physiology behind insulin
resistance. I want to kind of touch on a few data points here so that we can really understand
where we’re coming from. Now when we look at insulin resistance, it’s basically a problem
here and this is how it works and this is what we’re looking at. When insulin is actually
functioning correctly in the body when the physiology is functioning correctly, basically
you’re gonna have carbohydrate consumption. You’re gonna have sugar consumption. The blood
sugar rises. When the blood sugar rises, we have the pancreas that releases insulin, that
insulin goes around, picks up the blood or picks up the sugar and basically puts it into
the cell. And then you have stored sugar. That stored
sugar is going to be used by your brain. It’s going to be used by your muscle tissue. It’s
going to be used by your whole body to function. Okay? That’s proper function, proper functioning
physiology. Now let’s go ahead and look at it. When it is not functioning correctly.
Basically what’s going to happen is you’re going to have that carbohydrate consumption,
blood sugar rises, and then the sugar goes to be put in the cell for stored energy and
the problem is is it can’t get into the Sal. The sugar can’t get in the cell and then as
a result, more insulin is released. You have high insulin levels at this point, you have
high blood sugar levels at this point and it’s just this cascading problem that gets
worse over time if you don’t take the proper steps to reverse it, and as you may know,
when your insulin levels rise, you start putting more fat on the body.
It’s really a negative feedback cycle for your overall health, your cardiovascular health,
everything. Now let’s go ahead and talk about some of the symptoms. Like I said, I want
to touch over some of these data points just so that you can follow this. You know, all
the way through and really understand this topic. Now, common causes, now we look at
common causes of insulin resistance. It’s going to be weight gain or belly fat. So if
you have a lot of excess weight and belly fat on your body, eating too many calories
every single day, high sugar intake is also another one, a lot of inflammation throughout
the body. Okay? If you’re someone who just is, you know, always in pain and you ache
all the time and you know, when somebody, let’s say if you were going to go get a massage
and somebody just lightly, you know, touches your, your, your skin, you feel a lot of pain,
there’s a good chance that you have a chronic inflammation issue, decreased physical activity
and also poor gut health. Okay? Almost every person who has insulin
resistance has poor gut health. I talk about this quite a bit. I’ll put a link in the description
below to, to my gut health video series so that you can work on improving it. If you
have insulin resistance, it’s it, they really go hand in hand. If you want to reverse insulin
resistance, you have to really tackle the physiology associated with the insulin resistance
issue. But you also have to tackle the gut health issue. Common symptoms are intense
thirst and hunger, fatigue, kindling in the hands and feet, frequent urination, Hungary,
post-meal is and ours also dark patches on the skin. Okay. Now these symptoms right here
and kind of give you an idea if you have an issue with insulin resistance, but is not
how you actually base whether or not you have the problem of want to do proper testing.
There’s a couple of tests that you can do. First test is going to be the A1C test. The
test is typically known as one of the best ones to do. Basically what they do is they
look at your hemoglobin and they are able to look at it and see how much sugar is attached
to it. They can see how much glycation is occurring during this time and the reason
that the A1C is a great test. It’s simply because it’s able to really look over a multiple
week period and understand whether or not this has been a continued problem for you.
Now, typically when your blood sugar’s tested, they also look at other tests as well. They
won’t just typically do one, they’ll do a many, and one’s going to be the fasting blood
glucose test. Basically you fast for eight hours. An example of this would be you taking
like a little blood, a little blood monitor, blood sugar monitor, and when you wake up
in the morning, you prick your finger, you take the blood, and then if you get results
that are over 120 so if your fasting blood sugars over 120 that means you have diabetes.
If it’s over 100 that means you have prediabetes. Okay. If it’s a hundred between like 80 and
100 or 7,100 then you’re typically fine. So anyway, fasting blood sugar is one way and
that one’s great because you can do it right in the comfort of your home. And then there’s
the random glucose test as well that is typically done. And that’s just basically they take
your glucose randomly just throughout the day. They, they test just like I mentioned
here, but they don’t do it on a fasted state. Now let’s go ahead and talk about exercise
and insulin resistance. Now that you know about this. Okay. Like I mentioned, you know,
it’s really a complex thing in order to reverse this issue. You know, it’s not just about
nutrition, it’s not just about making sure that you’re taking proper supplementation.
It also is about making sure that you’re getting proper exercise.
It’s that full lifestyle approach. And so let’s talk about this now. So why is this
important and really what does the journals say? What is some of the research saying on
exercise and insulin resistance? Now to give you an idea, it’s all leading towards the
high intensity interval training. When we see some of the best research getting some
of the best results out there, high intensity interval training is very promising. Now in
the journal of physiology, what they did is they had these individuals go and do 16 minutes
of all out cycling. Okay? So what they were doing in the 16 minutes is they were doing
32nd intervals. Okay? So they do like 30 seconds on, they take a break and then they do 30
seconds on all out vigorous activity. So you can imagine sitting down on a, on a bike and
when you get on the bike, you just cycle as fast as you can for 30 seconds.
And then you’d take a quick break. They were doing that for 16 minutes and they’re using
the wind gate test or the Wingate method. And they did that over a 1414 day period and
they found that it drastically improved insulin sensitivity. Okay. So this was an example
of high intensity interval training, drastically improving insulin sensitivity. Very important
for people who are type two diabetics, people who are insulin resistance, people who also
have prediabetes. Okay. And even people who just really want to, you know, stay healthy.
I mean, this is a great form of exercise and I’ve talked about it multiple times on this
channel. Now the other study right here that we’re going to look at is by the biomedical
central endocrine disorders. And they took 16 young men over a two week period. They
had them do supervise, high intensity interval training. And like I said, if you’re kind
of wondering the details of high intensity interval training, I will get to that.
I will explain this whole method in just a moment. Just want to talk about some of the
research behind it. First, over a two week period, they did the hip 15 minutes of exercise
per day and they found remarkable improvements in insulin action. Basically what they’re
saying is that over this two week period with these 16 young men, 15 minutes a day, they
found that the physiological mechanism and how insulin works, it started functioning
correctly, right? We started seeing all these muscles rapidly uptaking some of the glucose
really taking some of the burden off the body and lowering that blood sugar, making insulin
more sensitive as well. All very powerful stuff. And so let’s look at one more study
here. And basically there was one of the frontiers of physiology. They took 40 women over a 10
week period in all metrics of cardio metabolic health improved.
Okay? So basically what they’re saying is not only did their insulin become more sensitive,
not only did they decrease insulin levels, but the other thing that happened there is
their blood sugar went down and they also were able to lose weight and they actually
specifically mentioned that they had fat loss. Okay. So that’s why they’re saying all metrics
of cardio metric, cardio metabolic health increased, which is really important for your
overall health because you know, at the end of the day, like I mentioned, like the, the
idea of insulin resistance being simple, it’s really not, it’s more of a complex issue in
the body. It’s affecting your heart’s affecting your entire body and the way it functions.
So we want to not only lose the fat but improve our cardiovascular health, improve our metabolic
health throughout this whole process. And there’s plenty of research out there proving
that it does. So now let’s go ahead and talk about the basic
concepts because I want to talk about like what they did in the research, but I also
want to talk about how I utilize it with some of the patients that I’m working with. And
so basically what w this is high intensity interval training is going to be a short duration
workout. We’re talking between about five and 20 minutes. I’ll talk about basically
giving you the details as to when you should do it for five and when you should do it for
like 15 to 20. Okay. So it’s a short duration workout, but it’s designed to be done at very
high intensity, like maximum output. Right? idea. One of the ways you could think of this
is doing things like sprints. Okay. If we were to just sprint you know, let’s say you
sprinted 40, 50 yards, that’s maximum output, okay?
And of course a sprint for everyone is going to look different if you were 60 years of
age and out of shape versus someone who is, you know, 40 and in decent shape, a sprint
will look very different, but it doesn’t matter. It’s maximum output for you as an individual.
And so that’s what it’s always important to remember because some people will say, well,
you know, at my age and my, I mean, I can’t do sprints. Well, you just do sprints to the
best of your ability. Okay? So sprints would be an example. Another example would be cycling,
okay. Doing cycling for about 15 to 20 minutes and going on and off vigorous activity using
something like the wind gate test or the wind gate method. So you’re going to do 30 seconds
on is vigorous and as hard as you can and then take like a 32nd break and then do 30
seconds on. Take like a minute break, whatever breaks
are really needed for you as an individual. It’s really important to incorporate those
brakes. The way I really describe it as like have you already go 30 seconds on and let’s
say you’re really breathing hard, you want to get to a point where you’re calming your
breath. Okay? So if that point is let’s say 60 seconds, a full minute that you need in
order to really calm your breath and kind of get your composure back, then you wait
that 60 seconds and then you jump in and you do another 32nd interval. Okay? And you can
do that for, like I said, 1520 minutes. Okay. Now the other thing is we talked about sprints.
Okay? So that’s simple running. Let’s talk about, we talked about cycling. So if you
have a bike at home, you can do that with a a bike.
Now the other thing you can do is be creative. You know, I talk about this all the time as
well as like, it doesn’t have to be cycling. It doesn’t have to be sprints. You can be
creative in the way that you’re going in doing a, this high intensity interval training.
You can do, for instance, some squats. You can do some pushups, you can do really you
can create your own little intervals. I used to do this all the time. And when you create
these intervals and you make workouts or you come up with particular exercises that include
more muscle groups, it’s going to be even better for you. Okay? So for instance, like
a squad is gonna use the large muscles of your legs. So doing that is going to be very
powerful. So you can be creative in the way that you go about making these little high
intensity workouts and routines up. And so you can really choose whatever exercises
you want, put them all together, and let’s say maybe you find six different exercises
and you go through and just do 32nd intervals of each one. One may be pushups, one may be
squats, one may be some light lunges or something. So anyway, you go in and you create this routine
and you can have a little bit of fun with it. Now, how often should you do it? Okay.
And I talked about how I’d mentioned, I mentioned well, anywhere from five to 20 minutes a day.
But here’s the thing is that I found with my patients is that when they go in, they
do this high intensity interval training for just five minutes in the morning. So they
wake up and they do high intensity interval training for five minutes. It drastically
decreases their blood sugar throughout the entire day, which is really, really powerful.
Okay. So we’re thinking to ourselves, well, high intensity interval training is typically
done the standard way of about 15 to 20 minutes, but simply waking up and putting in a high
intensity workout for about five minutes, doing it in the morning and then doing it
around mid afternoon or night, it really helps improve your glucose levels in the bloodstream.
So very, very powerful. It doesn’t have to be a full on 1520 minute workout. Now when
we look at high intensity interval training in general, this is really an incredible way
of working out because I mean, it’s in such a short timeframe, right? Nobody can argue
that they can’t work out for 15 to 20 minutes a day like everybody has that time. Everybody
can lend their health 15 to 20 minutes, no doubt. But even when we’re talking about even
shorter timeframes of just five minutes, it’s really powerful.
So wake up in the morning five minutes before you go to bed at night or like early evening,
do another five minutes. Really powerful stuff. And then of course, ideally you want to get
into those 15 to 20 minute ranges where you’re doing this. But doing so at the very least
five minutes morning and night is really good. Now the other thing I wanna mention here,
so when we look at the high intensity interval training, if we’re only doing it for five
minutes, it’s very important that we go in and make sure that we are doing exercises
that include more muscle groups. Okay? An example of an exercise that would use more
muscle groups, it would be something like a squat. So you would squat down, come back
up, do a bicep curl, and then a shoulder press that uses a lot of muscles and then squat
again and just keep doing that. Okay? So doing some different workouts where
you’re really engaging a lot of muscle groups for five minutes first thing in the morning.
Extraordinarily powerful. So this is some of the best exercises that you can do when
you have insulin resistance. I also want to mention that if you’re looking to go in and
learn more about insulin resistance, check out this video idea right here because it’s
going to help explain this problem even more and talk about some of the very specific nutrition
that you can utilize in order to get positive results. The other thing I want to mention,
if you are not using any type of nutrition’s very important to make sure that you’re storming
these receptors in order to improve insulin sensitivity with the proper nutrients that
are necessary and put a link in the description to the formula that we use clinically in order
to help people do this. Give this video a thumbs up, share with your friends. If you
have any questions, be sure to put them right in the comment section here below. Also, be
sure to subscribe to the channel if you want to learn more about exercise, weight loss,
nutrition, reversing health conditions like insulin resistance because we talk about all
of that here. We also even talk about fasting and so hit that bell notification so that
you never miss a new piece of content. I’ll see you in the next video.

100 thoughts on “Best Exercise For Insulin Resistance | How To Rapidly Increase Insulin Sensitivity

  1. If I'm insulin resistance and have hypoglycemia, is this because
    Insulin resistance people have 5 times more insulin and that why we have hypoglycemia. Thanks

  2. About your grandfather being in hospital and served a high carb high sugar diet: Well, just so you know that NOT that much has changed! Very recently (about two months ago) I was kept over-night at hospital on the cardio unit b/c I had my first ever afib episode. All the tests showed no heart abnormalities and was released in the morning. BUT…when the evening meal was served I was Shocked! Cardio unit nutrition consisted of almost Zero salt and fats of course, BUT Shockingly also included lemon meringue pie and a big handful of sugar packets for the iced tea!!!😷😓😵WTH?

  3. Besides that this is an excellent video as always. Helpful straight to the point and in a language that we simple humans ( not doctors ) can understand.
    I’m so glad pushing a long time ago the subscribe button. You make our lives better. So a huuuuugeeeeeeeee thank you is the least we can do. !!!!!!!!!!!!!!

  4. So, I am 66 years young this year. I am so concerned for my same age friends because most of them are not anywhere near as healthy as I am. I mean the lists of Medications they take, lack of regular exercise, and Sugar consumption out of control. I have been lucky. Bot my parents are gone now, but heck they lived long lives. 90 for my Dad who never passed up a sweet treat in his life, and 97 for my Mom. The biggest thing I want to avoid is the Quality of Life Issues my Mother had in the last 5 years of her life. She stayed self mobile, no wheel chairs around the house. But, she did not go out much because she was afraid of falling and hurting herself. I intend to keep this weight off that I have lost over the last 3 years, and more than likely work out more than I did even when I was still Swimming competitively. Plus, I have certain "chores"around the house that require me to lift things and move things. I want to remain independent as long as I can. Getting the game plan together now will help me with those goals. Thanks.

  5. Looking for more info on insulin resistance. Here is a great video on how to reverse insulin resistance fast and naturally:

  6. They need to also have the c peptide test done to see if the pancreas is producing insulin and test for glucagon to see if the body is make the fat burning/fat storing hormone. Doctors often label patient type 2 and insulin resistant without doing these easy blood test to check on how the pancreas is functioning.

  7. I am a 70 year old female with type 2; x 6 back surgeries. I own a Zaaz machine but afraid to get hurt on it. Suggestions.

  8. Thank you for explaining is so much detail!! It's so helpful, useful, and easy to understand. Im 14 years old and on my spare time, I love to watch nutrition videos. I usually research what I learn from a video to make sure I'm getting the right information. I exercise every 4 days, and the 5th day is my rest day, where I can allow my muscles to repair, rest, and grow. I preform HIIT, bodyweight exercises, and strength training. I eat two large meals a day, fasting between with no snacks, containig low glycemic foods, high quality protein, and unsaturated fats.

  9. When A1C and glucose levels are off, one has been insulin resistant for a LONG time. In other words, they most likely have severe insulin resistance already, which takes much more effort and time to reverse. According to Dr Richard Maurer's book "The blood Code," HOMA-IR score is the best indicator to detect the degree of insulin resistance and prevention of prediabetes and diabetes. HOMA-IR= fasting glucose x fasting insulin divided by 405. The optimal range is 1.0 (0.5-1.4) . Less than 1.0 means you 're insulin sensitive which is optimal ; above 1.9 indicates early insulin resistance; above 2.9 indicates significant insulin resistance.

  10. im confused. after 6 months of keto, i successfully lost 16kg and my libid brofile imbroved considerably esbecially triglyceride and LDL and fasting blood sugar was 90, but combared to HbA1c, now im brediabetic 6 months ago my HbA1c as normal
    im worried and confused

  11. I like doing the muscle squats plus jumping jacks and some on the spot running whenever I can at home before I shower and when I woke up. I did some stretching afterwards to relax my body and get my muscles stretched. I felt great the whole day and my back aches disappeared. I got more strength to take care of my kids and clean up the house. I lost a lot of weight, from 96kg to 68kg. I'm aiming for 65kg at least even though my weight before pregnancy is 56kg max. I'm about 173cm so it's not that obvious but physically I can feel the weight on my body. I feel great after losing all the weight after having my 2nd child! He's a eater and I'm so relieved after giving birth to him. I set a goal to lose all the weight I can. I felt uncomfortable with my body when I got pregnant and gained so much weight. All my family members noticed that I'm losing weight and I secretly workout in my room doing these simple exercises. Also controlling my diet to low carb and drinking ACV on a empty stomach. Skipped breakfast and had late lunch plus a little bit of dinner. Sometimes I do feel hungry but I drank more water instead. It does work out for me. 🙂

  12. Can i know what happens to acanthosis nigricans if our insulin level is low? Because i have it…pls make a video for us😁

  13. Great video! Question: I am on day 4 water fast. Does it make sense to do HIIT while fasting? Would greatly appreciate your feedback, Dr. Thanks

  14. A friend in his 60s has been diagnosed as diabetic. He finds his sugar goes down to high 70s to low 90s after a hard workout with the weights. He's a powerlifter who can move some HEAVY iron.

  15. Hospitals still do that. I had an episode of DKA a couple of months go and they gave me mashed potatoes and other heavy carbs with very little protein. But flipped out when I said aspartame gives me a headache and the food services person offered to get me regular pudding….. but potatoes and bread were fine because they could just give me more insulin! I didn’t eat any of it.

  16. I don’t know anyone who can do HIIT every day! When done right you are spent! It takes awhile to even walk after a HIIT session. I usually do 12 minute with 4 minutes of warmup, and 20/10 intervals.

  17. Can you do a video on why some people get sleepy right after eating. I know it has been said how a person gets sleepy after eating a heavy meal, but what about getting sleepy shortly after eating even a small meal.

  18. I do mountain climber exercise (boot camp exercise) for my HIIT training. It does work a lot of muscles & gets the heart rate up there.

  19. hello doctor,i have a question.İ am using coumadin and doctor told me that stay away from the greens but i wanna eat salad.could you tell me which vegetables can i eat while taking coumadin?

  20. Dr . I want ask u some questions .
    Why i get sick after consume multivitamin ? All multivitamin . Now i consume berroca brand and stop . Tired all multivitamin . I get fever , flu and fishy odor and hard to breathe and headache . Last month i get first my panic attack . I hope u answer my question .

  21. Walking works for me. I generally do 25-30 minutes, but found15 minutes is good if I'm short on time. My numbers have dropped from 40 to 90 points (90 point drop was good b/c I ate something bad). I love to walk and do so as much as I can (herniated disc, sciatica 🤤). Trying to deal with this fatigue though, it's keeping me from accomplishing a lot, esp around the house. Taking 50,000 units of D3 (doc prescribed). But ultimately my health is up to me and that means coming to terms that I'm diabetic and I must control my diet. Been a year since my diagnosis and I've been compliant-resistant and have suffered for it. So, I've put my big girl pants on and I'm adulting. I don't want to be feeble when I get old, I want to be healthy and spry! 😊

  22. Im Insulin Resistance, My Glucose Is @ 114 After A 8hrs Fasting..I Have Afib, I Cant Do HIIT Training, B/c Of My Aifib.. Any Other Alternative??

  23. its an informative video, but it would have been better if you say WHY sugar can not get into the cell !!! and say what you mean by blood sugar increases. Your blood increases or the sugar in you blood increases, but blood sugar increases??

  24. Glad to hear I was right from the start people have told me so many Times that this type of excersize does not equal fatburn but i does! Combined with fasting.

  25. This should be phase 2 for very sick people who have post-exercise malaise problems which can last for a week or more after one workout. Phase 1 should be walking, including some hills. Walking is not jogging and does not trigger the malaise problem in the same way. After doing everything right for weeks it may be possible to get into more athletic mode with true intervals.

  26. I watched a Japanese documentary that recommends intermittent fasting and exercise (even walking around the house will do) for 10 to 15 mins between 30 to 60 mins after meal to reduce blood sugar. They found that exercised muscles uptake glucose directly without requiring insulin.

  27. I do yoga for a few minutes, then fast aerobics to music for a few minutes and then I work out on my total gym all muscle groups for a few minutes and then I usually take a long walk but I still have to remain low carb.. Some days it’s difficult but I try and do a half hour to an hour every day. My blood sugars will still go into the 200s but it’s starting to go down.

  28. My problem is my sugars GO UP when I exercise…. walking would bring it down…..running or fast paced exercise it goes up 20-30-40 points….

  29. I have insulin resistance and am being treated for high blood pressure as well. I also have a mild form of MS where I only use a cane, but am in no pain nor do I have pins and needles/numbness anymore. But I have fatigue which goes along with MS so HIIT doesn't look like something I could do. I do however have weights, light weights and a bar bell and I was a fitness trainer in the 1990s so I know all about weight training/strength training. I had a stationary bike but had to get rid of it because they put the monitor down between the legs and every time I pedaled my wobbly legs would hit the monitor! I'm thinking of getting a compact treadmill which I think will help me to walk better along with my PT work. I eat a mostly organic keto diet now and am doing intermittent fasting and taking the vitamins/minerals like much needed magnesium /cal-mags as well as D3 with K2, B complex, fish oil as well as eating wild caught fatty fish and lots of veggies/fruit and only drink purified Spring water, herbal teas and lemon water in the morning. Sometimes, apple cider vinegar and water. I've cut out sugar and only use Stevia now and almond flour/almond milk. Hopefully I'll start seeing better results soon! Thanks for sharing much needed info~ "knowledge is power"!

  30. I hear from strength training advocates that conventional strength training increases insulin sensitivity. This seems to make a lot of sense since skeletal muscle is the largest repository of glucose storage, in the form of muscular glycogen deposits, hence the more of this insulin sensitive tissue you have the better off you will be. My question is, if you could only choose one – either high intensity interval training (HIIT)or conventional strength training – which would greater amplify insulin sensitivity? Yes, in an ideal world, to cover all your basis, the best option would be to do both. I would still be curious to see if there are any studies doing a head to head comparison between conventional strength training and HIIT training with regards to increases in insulin sensitivity.

  31. This was great information. I have been on me to for 6mos. My A1c has gone down to 5.6 and my blood sugars are stabilized between 80 and 90's. But I have only maintained my weight, I have not lost a pound. I think this might be the missing link.

  32. # 3 is absolutely wrong as a blanket statement. The higher your sugar intake, the more insulin sensitive you become over time because you are trading excess protein and fat calories for more carbohydrate. It has been well known in the diabetic literature for a while now that even type 1 diabetics required LESS insulin the MORE carbohydrates they ate (even WHITE SUGAR as long as it was offsetting excess protein and fat). It is actually the combination of lots of animal protein and higher glycemic carbs TOGETHER (as found in fast food, or the home cooked meat-and-potatoes style of meals) that causes insulin resistance over time because of the massive insulin:glucagon ratio that results when you combine those two foods. It's on the order of 1500%+ worse than any other macronutrient combination. Lots of FAT combined with lots of higher glycemic carbs also dampens insulin signaling which creates a feedback loop of insulinemia, and thus resistance over time. High carb, even high sugar diets, in the context of low (but still adequate) protein and fat however, makes you LEAN and INCREASES your insulin sensitivity (not to mention once your carb calories exceed 70% of your TDEE it gets more and more difficult to overeat them). Ever see a long-term overweight or obese fruitarian or super-high-carb vegan with type 2 diabetes even though they are smashing in the fruit and starch (and even WHITE SUGAR) calories? No? That's because they're a unicorn. They don't (can't) exist. This isn't dogma. It's biochemistry.

  33. Do you have any exercises for high intensity workout for using only the upper body. I have alot of hip pain from a sciatic nerve though one surgeon said i needed a hip replacement. Either way i cant afford surgery anyway. Any high intensity for the upper body only?

  34. Being creative: what do you think of snow shoeing sprints (yes, winter snow) for 15 minutes a day during the winter…the resistance is the weight of boots and snow shoes, against snow…

  35. T1Ds:
    Watch Dr Carrie Diulus on Plant-based Keto diet or Dr Richard Bernstein (an elderly white gentleman, the other younger guy is a fake). Dr Bernstein does a monthly Q&A on Diabetic solutions.

  36. I'm sorry, but you're #1 for common causes "Weight gain/Belly Fat" is a symptom not a cause, especially where Insulin Resistance (IR) is concerned. It is a direct result of numbers 2, 3 and 5 when coupled with IR. But otherwise nice video.

  37. Excellent info this. Interval training reversed my prostate inflammation too. Ran up the hill and walked down 3 times per session, 3 times per week.

  38. Is swimming the length of an Olympic pool underwater in 1 breath good exercise? & repeat 15 to 20X. Although 1 length only takes 20-25 seconds when I come up my heart is pumping fast. Heart calms down after about 30-60 seconds & then I do another length.

  39. Could you recommend exercise not HIT for an older person with back issues and I can’t walk all that far much less all our cycling.

  40. Though I m not diabetic, neither I inherit I got a thorough knowledge about insulin resistance. All. my in-laws died from heart attack due to diabetes.Thank u Dr Nick for clearing the chapter so nicely.😊

  41. Thank you for all your efforts in compiling this video and all your other videos. I find your material very helpful and understandable and I will be implementing it and sharing it.

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