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.