Improving Insulin Sensitivity.

[bamiller57]

I read a lot of thread responses that say to improve insulin sensitivity. Now for the dumb question, how does one do that?

[Mojoke]

lose weight

[DieselBro]

Lift heavy stuff.

[bamiller57]

Sounds easy . Thanks guys.

[Luclin999]

The less fat you have, especially torso fat in men, the better your insulin sensitivity tends to be.

However, if you have been obese for a while (re: years) then it can take time (re:years) of being at a relatively low BF level for your sensitivity to completely normalize again.

[ljimd]

Lower carbs.

[Kosmological]

Cutting Carbs and sugars are a big help! I was having trouble maintaining my sugars before I started my workout and diet plan. I've been doing the Fierce 5 dumbell workouts and been eating a bit more healthy than usual by buying less carby/sugary/fatty foods. Now I'm actually running into my sugars being too low which is an entirely new area for me because I was used to them being higher than average all the time. I started by writing down the amount of insulin I take and the food that I have eaten. I did this for awhile until noticed how much damn food I was eating. I recently stopped writing it down because my habits have kept my sugars normal for awhile now. I used to have to take about 60 units of insulin before my meals. Now I only need about 20-30 units. This is just the start of my new habits too, it will most likely get better once I get in more shape.

[EjnarKolinkar]

Now for the dumb question, how does one do that?

Why do you think you have poor insulin sensitivity? Some basics ideas would be less body fat, more muscle, a regular dose of exercise (conditioning and weights) general things suggested for potential improvements to insulin sensitivity.

Unfortunately there is a lot of BS and weird protocols about insulin sensitivity circulating on the interwebs and infomercials.

[bamiller57]

Why do you think you have poor insulin sensitivity? Some basics ideas would be less body fat, more muscle, a regular dose of exercise (conditioning and weights) general things suggested for potential improvements to insulin sensitivity.

Unfortunately there is a lot of BS and weird protocols about insulin sensitivity circulating on the interwebs and infomercials.

I don't...that I know of. I have just read it in a number of thread responses and was wondering what the actual process for doing so was.

[Luclin999]

I don't...that I know of. I have just read it in a number of thread responses and was wondering what the actual process for doing so was.

A simple test by your doctor will be able to tell you if you have insulin sensitivity issues.

If your fasting blood sugar level is over 100/dcl then you probably have some degree of insulin sensitivity impairment.

[Bo_Flecks]

I have just read it in a number of thread responses and was wondering what the actual process for doing so was.

There are a number of people on here who like to use words like "insulin sensitivity" because it sounds cool and makes them seem like they know something.

There are better things to be concerned about, like busting their asses in the gym.

[Plateauplower]

There are a number of people on here who like to use words like "insulin sensitivity" because it sounds cool and makes them seem like they know something.

There are better things to be concerned about, like busting their asses in the gym.

Everyone that I know of that maintains a good lean body comp does so through stringent dietary control. I'm sure there are some people that have metabolic advantages whether higher resting BMR, insulin response, or other hormonal advantages likely more related to gherlin and leptin levels, lower hunger whatever. I know for myself to get leaner it just requires tight dietary control, so I don't worry about anything else that's out of my control.

[DuracellBunny]

I don't...that I know of. I have just read it in a number of thread responses and was wondering what the actual process for doing so was.

There are a number of people on here who like to use words like "insulin sensitivity" because it sounds cool and makes them seem like they know something.

There are better things to be concerned about, like busting their asses in the gym.

As a general rule, the more things that you can get people to worry about, that may be harming their progress, the more products and solutions you can sell to them.

A couple of years ago, people kept talking about adrenal this and metabolic that, as some "guru" had been using pseudoscience to scare people in to following their training ideology. A few people buy in to it and repeat it and then all of a sudden it is everywhere.

The 80/20 rule, learn it, love it, live it. 80% of your results will come from 20% of what you do, so get that 20% nailed before worrying about the other 80% of stuff that will only account for 20% of your results and is full of pseudoscience, marketing crap and outright BS at the best of times.

Everyone that I know of that maintains a good lean body comp does so through stringent dietary control. I'm sure there are some people that have metabolic advantages whether higher resting BMR, insulin response, or other hormonal advantages likely more related to gherlin and leptin levels, lower hunger whatever. I know for myself to get leaner it just requires tight dietary control, so I don't worry about anything else that's out of my control.

For the average person (normal bell curve situation), they will have optimal conditions between 12%-18%bf. Below 12%, several hormones start to drop off (guys will generally see sex drive start to decline by 10%) and above 18% a bunch of other things gradually become less optimal.

For resting BMR, comparing apples to apples, the largest variance that I have seen in any study has been 15%. 15% puts things in to the 100's of calories, so it is noticeable but not earth shattering.

[billb7581]

There are a number of people on here who like to use words like "insulin sensitivity" because it sounds cool and makes them seem like they know something.

There are better things to be concerned about, like busting their asses in the gym.

http://www.bodyrecomposition.com/fat...fat-loss.html/

Cliffs one way of dieting is most likely optimal for you.

Insulin sensitivity can work for or against you. If you have poor insulin sensitivity you will do better on a lowish carb diet, if you have good insulin sensitivity you will do better on a lowish fat diet.

Belive me, I keep it simple with 5x5 lifting, but a rank beginner carrying a lot of fat, may or may not do well on the typical BB diet. You have to figure out what works best for your situation.

[Bo_Flecks]

http://www.bodyrecomposition.com/fat...fat-loss.html/

All that stuff about insulin sensitivity is meh. This one sentence from that article is about all that 99% of people need to know:

You should be tracking your fat loss every 2 weeks (4 at the most); if you’re not losing at a reasonable rate (1-1.5 lbs fat loss/week), you need to adjust something.

[Peedubs]

There are a number of people on here who like to use words like "insulin sensitivity" because it sounds cool and makes them seem like they know something.

There are better things to be concerned about, like busting their asses in the gym.

Hi Bo

That's true in one sense.

However, if you're insulin resistant and you don't know how to work around it then you will never look lean and have the body that you deserve for all that busting ass!

I'd say for a lot of people on this forum, ie the older crew [me included] understanding insulin sensitivity is paramount to having the best physique that you can for your age. In essence, the older we get the less sensitive we become to insulin.

All that said, if you're the sort of person who can eat whatever carbs he wants whenever he wants without any appreciable fat gain or significant effect on your blood sugar, then yeah, ''meh'' indeed!

Cheers

[DuracellBunny]

Hi Bo

That's true in one sense.

However, if you're insulin resistant and you don't know how to work around it then you will never look lean and have the body that you deserve for all that busting ass!

I'd say for a lot of people on this forum, ie the older crew [me included] understanding insulin sensitivity is paramount to having the best physique that you can for your age. In essence, the older we get the less sensitive we become to insulin.

All that said, if you're the sort of person who can eat whatever carbs he wants whenever he wants without any appreciable fat gain or significant effect on your blood sugar, then yeah, ''meh'' indeed!

Cheers

The thing that everybody always leaves out is the fact that protein causes large insulin spikes. Carbs are evil, carbs and insulin, carbs make you fat yadda yadda. Protein creates almost as large an insulin spike as carbs and if you eat the carbs at the same time as protein, the insulin spike is only slightly larger than the protein on it's own.

The simple fact is that most people can get down to 15% by just eating less and nothing more complicated than that. Unless they were obese for a long time and have fat built up in their pancreas (pre diabetic), getting down to 15% will solve most of their insulin issues.

In short, by the time their bodyfat gets low enough for insulin resistance to really come in go play, unless they have other medical issues, the act of getting down to that bodyfat will have solved the insulin resistance problem.

In ever shorter terms: it's a non-issue.

[Peedubs]

The thing that everybody always leaves out is the fact that protein causes large insulin spikes. Carbs are evil, carbs and insulin, carbs make you fat yadda yadda. Protein creates almost as large an insulin spike as carbs and if you eat the carbs at the same time as protein, the insulin spike is only slightly larger than the protein on it's own.

The simple fact is that most people can get down to 15% by just eating less and nothing more complicated than that. Unless they were obese for a long time and have fat built up in their pancreas (pre diabetic), getting down to 15% will solve most of their insulin issues.

In short, by the time their bodyfat gets low enough for insulin resistance to really come in go play, unless they have other medical issues, the act of getting down to that bodyfat will have solved the insulin resistance problem.

In ever shorter terms: it's a non-issue.

Hi

re: spike : bottom line is carbs spike way way more than protein ever does. You can check this yourself with a blood sugar meter - obviously everyone is individual in their response but for me a carb heavy meal sends me up to scary levels [even with heavy protein]. A very moderate carb meal along very high protein meal doesn't.

Also, for me, even at 15% BF I was highly insulin resistant/border type 2

Getting around IR and those carb spikes got me into the single digits.

Bottom line for me, I can eat protein and fat until they come out of my head but too many carbs/bad timing of carbs makes me fat.

Cheers

[DuracellBunny]

Hi

re: spike : bottom line is carbs spike way way more than protein ever does. You can check this yourself with a blood sugar meter - obviously everyone is individual in their response but for me a carb heavy meal sends me up to scary levels [even with heavy protein]. A very moderate carb meal along very high protein meal doesn't.

Also, for me, even at 15% BF I was highly insulin resistant/border type 2

Getting around IR and those carb spikes got me into the single digits.

Bottom line for me, I can eat protein and fat until they come out of my head but too many carbs/bad timing of carbs makes me fat.

Cheers

So you are pre diabetic. That's a different ball game.

[billb7581]

All that stuff about insulin sensitivity is meh. This one sentence from that article is about all that 99% of people need to know:

so you are saying 1 percent of the population at large is insulin resistant?

your physique is impressive, indeed, but you cannot take your sample size of 1 and then say that is all 99 percent of people need to do. Some people will not do well on the standard chicken/brown rice/brocolli diet, they just wont.

[billb7581]

The thing that everybody always leaves out is the fact that protein causes large insulin spikes. Carbs are evil, carbs and insulin, carbs make you fat yadda yadda. Protein creates almost as large an insulin spike as carbs and if you eat the carbs at the same time as protein, the insulin spike is only slightly larger than the protein on it's own.

The simple fact is that most people can get down to 15% by just eating less and nothing more complicated than that. Unless they were obese for a long time and have fat built up in their pancreas (pre diabetic), getting down to 15% will solve most of their insulin issues.

In short, by the time their bodyfat gets low enough for insulin resistance to really come in go play, unless they have other medical issues, the act of getting down to that bodyfat will have solved the insulin resistance problem.

In ever shorter terms: it's a non-issue.

But a insulin resistant person will have a hell of a time getting down to 15% on a standard BB diet... because their nutrient partitioning is crap.

[Bo_Flecks]

so you are saying 1 percent of the population at large is insulin resistant?

your physique is impressive, indeed, but you cannot take your sample size of 1 and then say that is all 99 percent of people need to do. Some people will not do well on the standard chicken/brown rice/brocolli diet, they just wont.

<sigh>

Your post reminds me of the discussions we had with you about diet and nutrition six years ago, Bill.

The OP said NOTHING about being a special snowflake or diabetic. You cherry picked my post and left out the most important part:

You should be tracking your fat loss every 2 weeks (4 at the most); if you’re not losing at a reasonable rate (1-1.5 lbs fat loss/week), you need to adjust something.

Yes. 99% of [healthy] individuals who come to the O35 of bb.com (not diabeetus.com---->) looking for diet advice really ONLY need to be concerned about the above quote.

And lmao at your example of a bodybuilding diet. I have prepped for contests and been between 5 to 7% several times and never eaten just brown rice, broccoli, and chicken or even thought once about my "insulin sensitivity."

[DieselBro]

quick and easy answer to above question


1. lose fat eat less than TDEE and sufficient protein to facilitate #2

2. gain muscle.

To optimize the process see Lyle's article.

[DieselBro]

<sigh>

And lmao at your example of a bodybuilding diet. I have prepped for contests and been between 5 to 7% several times and never eaten just brown rice, broccoli, and chicken or even thought once about my "insulin sensitivity."

Maybe you are the special snowflake... not for nothing, but situations vary.. on any given day at the beach more people look like me, than you LOL...

for the record, I have insulin resistance issues, and hypothyroidism.. but getting stronger, and cutting out most carbs seem to have been the best path for myself to improve my situation.

[DieselBro]

I posted this in another thread... OP, a healthy dose of "iron" will get you off on the right foot.

This article got me thinking, barbells, not pills are the way forward. Pills are just big pharma taking advantage of the lazy average person. I have cut my Metformin dose in half, and hopefully get off the **** completely at my next checkup...

http://startingstrength.com/article/...s_big_medicine

[Mojoke]

Hi

re: spike : bottom line is carbs spike way way more than protein ever does. You can check this yourself with a blood sugar meter - obviously everyone is individual in their response but for me a carb heavy meal sends me up to scary levels [even with heavy protein]. A very moderate carb meal along very high protein meal doesn't.

Also, for me, even at 15% BF I was highly insulin resistant/border type 2

Getting around IR and those carb spikes got me into the single digits.

Bottom line for me, I can eat protein and fat until they come out of my head but too many carbs/bad timing of carbs makes me fat.

Cheers

I am the complete opposite. The more carbs I have the leaner I become. Sugar and sweets all the way

[DieselBro]

I don't want to come off using my issues as a crutch.. and I will probably never look half as good as Bo Flecks due to these issues, genetics or whatever you can only work with what you have... but I'm not going to stop trying.. just the research mentioned in that article, that physical strength is inversely related to death from all causes is enough for me.

Right now, I am training with my son to get him ready for HS football.. we are doing Rippetoe novice program.. and it is kicking my ass in a good way..

[PopeGregorius]

Everyone that I know of that maintains a good lean body comp does so through stringent dietary control. I'm sure there are some people that have metabolic advantages whether higher resting BMR, insulin response, or other hormonal advantages likely more related to gherlin and leptin levels, lower hunger whatever. I know for myself to get leaner it just requires tight dietary control, so I don't worry about anything else that's out of my control.

There's a British series called Supersize vs Super Skinny. Some people exercise, some don't, have have bad diets, some have better. Invariably the only real determinant of weight is calories consumed no matter what else they do. The daily intake of the participants is from 750-5000 calories

https://www.youtube.com/watch?v=P9MOqsTWekc

I'm diabetic and the way to increase insulin sensitivity is to reduce fat and exercise.

Excess fat "clogs up" the insulin receptors in cells. (This is the main mechanism for Type 2 diabetes). Reduce that fat and the insulin receptors work again.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2621269/

[Peedubs]

<sigh> Yes. 99% of [healthy] individuals who come to the O35 of bb.com (not diabeetus.com---->) looking for diet advice really ONLY need to be concerned about the above quote.."

Hi Bo

authoritynutrition dot com [sorry can't post link too few posts] says.....

''In fact, a 2002 study showed that 32.2% of the US population may be insulin resistant (1).''

With the sheer dominance of our carb centric diets, more than likely higher now in 2017. The problem is you can be quite unaware of IR, also, how many people, who are seemingly fit and healthy always have that last 10-14 lbs to lose? Especially >35. For a lot of people, It's not always down to simply eating too many calories, it's what your body does with the calories [carbs] that you eat.

Cheers