Normal Effects of Insulin. Correcting Insulin Resistance: When is Insulin Released? Insulin Resistance. Problems with High Insulin

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1 Normal Effects of Insulin Correcting Insulin Resistance: Preventing and Treating Chronic Disease Tells most cells to allow sugar inside Stop burning fat and use sugar as energy Store excess sugar (mostly as fat) Decreases effects of Growth Hormone Decreases effects of Thyroid Hormone When is Insulin Released? In response to sugar entering the blood. This occurs after eating carbohydrates Any carbohydrates!! Complex carbohydrates increase insulin levels. Complex carbohydrates mixed with fat and protein slows down absorption the most. Slower absorption means less insulin at once. Also occurs some in response to sweet tastes. Insulin Resistance The cells that require insulin stop listening. Like my response to telemarketers Eventually develop type 2 diabetes if not checked. Problems with High Insulin Abdominal weight gain Wasting of lean muscle mass (weakness) Increased inflammation Increased rates of heart disease Increased tumor formation and growth Oxidation of tissues not resistant to insulin (kidney, eyes, nerves, blood vessels) Problems with High Insulin (continued) Inhibits thyroid hormone (fatigue, weight gain, dry skin, etc) Inhibits growth hormone (decreased repair) High uric acid levels (gout) Vision changes (especially near-sighted) Acne Early menarche Excessive bone growth (really tall people) 1

2 Heart Disease Increased inflammation Thickening of blood Increased triglycerides and low HDL in blood Smaller LDL particle size These lead to plaques and inflammation in the arteries and eventually heart attack and/or strokes. Cancer High insulin leads to increased oxidation which increases likelihood of a cancerous cell forming. Insulin-like growth factor-1 (IGF-1) increases growth of cancers Increased insulin and IGF-1 associated with cancers of breast, prostate, colon, endometrium (uterus) Also associated with benign growth such as uterine fibroids and enlarged prostate Causes of Insulin Resistance Genetic predisposition 25% highly-prone, 40% moderately prone Too much carbohydrate in the diet Decreased binding on cell membranes: Deficiency of omega-3 fats in the diet High omega-6:omega-3 ratio Too many vegetable oils and processed food Trans-fatty acids Causes of Insulin Resistance Vitamin and mineral deficiencies (especially chromium) Lack of exercise Stress Lack of sleep Nicotine Causes of Insulin Resistance Summary: Insulin resistance is the result of our sugar addicted, sedentary, stressful lifestyles while eating highly processed, nutrient depleted foods. Earth should be renamed Sucrosia -Paul Bergner Correcting Insulin Resistance Live more like our distant (or not so distant) ancestors: Eat real foods Exercise daily especially burst exercise Eat (or supplement) small amounts of omega-3 fatty acids Eat plenty of saturated fats Decrease stress levels Get plenty of sleep Eat or supplement chromium, magnesium, zinc, and B- vitamins Stop smoking 2

3 Exercise Get up and move!! Especially 1-2 hours after a meal. Burst exercise almost instantly removes glucose and insulin from the blood Fast walk up a hill Sprinting Intense calisthenics Muscles that get used become less insulin resistant. Stress and Sleep Take a walk, exercise, prayer, meditation, quality leisure time, journaling. Stress increases cortisol levels which directly increases glucose and insulin levels Sleep deprivation has a direct effect on insulin resistance Some people need 9 hours. Vitamins and Minerals Chromium is required for binding of insulin to cells it is the only known use of chromium Zinc, magnesium, and B-vitamins are directly or indirectly related to insulin s proper function. Stop Smoking Nicotine increases insulin resistance This is a major reason nicotine increases risk of heart disease and cancer (among other things) Get these in your food or supplement Conclusion Correcting insulin resistance is a journey requiring major changes in lifestyle, kicking bad habits and addiction, and getting off the couch to get some exercise. What do we do about it? You will be living as people are supposed to live and eat as people are supposed to eat. 3

4 Real Foods Real foods as our ancestors ate: Truly organic and its equivalent Animals that live like the animal should live Grass-fed beef, free-roaming poultry (and their eggs), wild fish, wild game, some dairy Lots of vegetables from nutrient-dense soils Especially greens Whole fruits in season especially the berries Beans and grains soaked and slow-cooked Nuts and seeds Nutritious broths Undamaged natural fats and oils (olive, coconut, butter, animal fats) Balanced Diet What would you eat if there were no grocery stores? Lots of greens, roots, meat, eggs, fish, some grains and beans, berries in season or dried in small amounts, seeds Bread is a luxury that requires lots of work. It would be a rare treat. I highly disagree with the food pyramid eating their recommended carbohydrates leads to insulin resistance and diabetes. Fats Get omega-3 fats in your diet: Cod-liver oil (with vitamin D) Fish oil Flax seeds Walnuts Wild cold-water fish (salmon, halibut, tuna) Free-roaming chicken eggs Get plenty of traditional saturated fats Coconut, butter, animal fats Builds strong cell membranes that allow binding of insulin Avoid refined vegetable oils (corn, soy, cottonseed, canola, safflower) Carbohydrates Eat low-glycemic foods and only with protein and fat Carbohydrate functions mainly as fuel. Carbohydrate intake should depend on activity levels and conditioning. Carbohydrate Table Sample Breakfast Underweight Normal Body Composition Normal Body Composition with fat around midsection Slightly overweight esp. around midsection Sedentary Somewhat Active Active Extremely Active ½ cup cooked corn grits 2 pasture-raised eggs (cooked in organic butter) ½ cup sautéed collards (also cooked in butter) grams of carbohydrate total Overweight especially around midsection

5 Sample Lunch Stew with: 1/3 cup of soaked and cooked navy beans 2-3 ounces grass-fed beef Stewed onion, carrot, celery, and beet greens Seasoned with plenty of herbs and spices Salad of lettuce, grated beets, carrots, and celery root Dressing of olive oil, balsamic vinegar, mustard, and herbs grams of carbohydrate Sample Dinner 1/3 cup cooked brown rice Lots of sautéed or steamed vegetables Organic or pasture-raised chicken breast sautéed or baked with the skin (we want that fat) Add a handful of dried cranberries or raisins grams carbohydrate (a little more with the cranberries) Getting Started Start with one meal (breakfast) Think about what you eat right now Total the carbohydrates Adjust the recipe/menu to keep the carbohydrates at an appropriate level If that is not possible, abandon that menu Add in good fats and proteins to keep the calories high enough so you are satisfied What about Dessert? Get some sweet with your meals and you will have less cravings for sugar. Choose desserts that have plenty of good fats to offset the sugar. Homemade cheese cake Nuts with dried fruit Homemade ice cream Fresh fruit and yogurt sweetened with maple syrup Eat dessert occasionally and enjoy the heck out of it. Resources Any Questions? My Handouts overall summary of today s topics along with carbohydrate tables The Schwarzbein Principle by Diana Schwarzbein My recommended book on understanding insulin-resistance, its effects on your health, and correcting it using diet I disagree with her regarding hormonereplacement therapy, soy, and a few other topics Nourishing Traditions by Sally Fallon 5

6 Glenn Ingram, ND Marty Ingram, ND