How To Increase Insulin Sensitivity Naturally

Everyone should pay close attention to their metabolic health. By improving your metabolism, you can enjoy a better and longer life.

Metabolic health and insulin sensitivity are synonymous. Insulin sensitivity helps regulate blood sugar and burn fat. It also reduces your risk for chronic diseases.

The process of measuring your insulin resistance can be tedious, but it’s not an excuse to ignore the results. It’s well documented that simple lifestyle changes, such as sleep, exercise and carb restriction, can help improve insulin function.

Today, you will learn how to boost sensitivity and measure it naturally. But first, let’s define this term.

 

What Is Insulin-Sensitivity?

Insulin sensitivity is the efficiency with which insulin (your blood sugar boss) stores blood sugar within cells. Your liver and muscle cells will absorb blood glucose, keeping your blood sugar healthy.

Insulin resistance is the opposite. The blood sugar level stays high for too long because insulin-resistant liver and muscle cells don’t respond to insulin. Many of those blood sugars are later stored as body fat.

Insulin resistance is the central pathology behind type 2 diabetes. Poor insulin sensitivity has many consequences, including high blood sugar, excessive fat storage, and an increased risk of all chronic diseases.

 

Insulin Sensitivity Measuring

There are many ways to determine insulin sensitivity. Some are more straightforward than others. The most scientifically valid method involves clamping down the liver (to stabilize glucose production) and then dripping insulin into the patient. This allows for the assessment of glucose response. This technique and others based on IVs are just as convenient as a cross-country flight with two layovers that require a checked bag to be lost by the airline staff.

An oral glucose tolerance (OGTT), which measures insulin sensitivity, is also available. This test involves drinking large amounts of glucose for 2 to 4 hours and having blood drawn regularly. Although it isn’t a great way to spend Friday, it may be worth your time if you are concerned about diabetes.

 

Improving Insulin Resistance Has Many Benefits

Aim to avoid insulin resistance for a longer lifespan and better health. Increased insulin sensitivity has many benefits, including:

Spending less of your time with hyperglycemia, an inflammatory condition that damages blood vessels while deactivating DNA repair genes.

After carbohydrate intake, the body returns to burning fat more quickly.

Blood sugar levels fluctuate less, resulting in more stable energy and reduced cravings.

Lower risk for heart disease, diabetes, liver disease and many cancers.

Diabetes patients can use less insulin.

Enjoying a healthy lifestyle has many benefits.

The last bullet may seem obvious, but is an important insight. If you improve your insulin resistance by sleeping better and eating well, these behaviors ripple throughout your life.

 

Steps To Take Toward Insulin Sensitivity

#1: Exercise

Exercise can be the most effective way to improve your insulin sensitivity. Regular aerobic activity improves metabolic function and reduces the risk of chronic diseases. But it’s more than just cardio. Strength training, as well as high-intensity interval training (HIIT), will also boost insulin function. Six weeks of HIIT training (three cycling sessions per week) improved insulin sensitivity while reducing LDL and fat mass among older adults.

 

#2: Do Not Overeat Carbs

Even healthy foods (almonds, anyone?) can cause metabolic dysfunction if you consume too many calories. Even healthy foods can be overdone. Even healthy foods can be overdone.

You can easily overdo refined carbs compared to whole food sources of protein. It’s more easy to overeat on cookies than salmon and broccoli.

For this reason, whole food approaches such as Keto and Paleo work well to regulate blood sugar levels and lose weight.  Keto diets are effective for insulin sensitivities because they keep you satisfied and limit the carbs that raise blood sugar.

 

#3: Consider Time-Restricted Feeding

You can also limit the time you eat by limiting your feeding window. Restricting your eating window to 8-12 hours makes you less likely to overeat.

Researchers don’t yet know why intermittent fasting can reduce insulin resistance. The answer is probably in portion control and weight reduction.

 

#4: Sleep Well

Did you realize that a good night’s sleep can increase your capacity to burn fat in the morning? If you get enough sleep, your blood sugar is better managed. You will burn more body fat when you have less insulin to manage your blood sugar.

 

#5: Manage Stress

Chronic stress can have a number of serious consequences. Here are some of the symptoms linked to insulin resistance:

Stress eating

Insufficient beta cell function

Elevated LDL cholesterol

Increased inflammation

Overstimulation of the autonomic nerve system

Cortisol levels are higher

Fluid balance problems

It’s impossible to avoid stress entirely, but meditation, yoga, good sleep, and avoiding overwork can keep chronic stress under control.

 

Staying Insulin Sensitive

The more sensitive you are to insulin, your metabolic health will improve. The foundation of long-term health is metabolic health.

Stay insulin sensitive:

Exercising

Portion control is important (especially for carbs).

Get enough sleep

Eat within a small window

Stress management: Pay attention

Make a slight improvement in one of the areas listed above today. If you repeat this process often enough, your future self will receive the gift of better health. Related Article