6 Best Secrets To Reverse Insulin Resistance Naturally & Change Your Life

How to reverse insulin resistance. Is that even something that can be done? A

lot of conditions traditionally are viewed as irreversible oftentimes when

people get a diagnosis of diabetes then they hear that oh you're gonna take this

medication and you're gonna take it for the rest of your life and it's probably

gonna get worse and the same thing with blood pressure and and many other things

that are considered chronic but I think the problem is that most doctors don't

understand the mechanism properly and they also assume that people are

incapable or unwilling to do the necessary changes to reverse the

condition what they are forgetting is that the body is not stupid it is not

random the body is very very intelligent and if something gets out of balance

it's because we are pushing the body out of balance we have introduced something

we have done something to create that imbalance and the body is just doing

what it's supposed to so if we change some things to undo what we did to

create the imbalance the body will follow suit and the body will establish

balance and the body will heal but that is almost an unknown concept because

once you go and you get your medication that you're often told that you'll be on

it forever but by the time you finish watching this

video you will understand enough that you know more than most doctors about

insulin resistance and you will know that it can be helped and you know how

to do it coming right up

I'm doctor Ekberg I'm a holistic doctor and a former Olympic decathlete and if

you want to truly master health by understanding how the body really works

make sure that you subscribe and hit that notification bell so that you don't

miss anything it can be a little discouraging to try to research how to

get healthy on the internet because 99% of the information is about disease it's

about how to treat disease how to treat symptoms what conditions are called

there's very little information on how to actually get healthy to understand

the mechanisms and to understand how to improve them so when I typed in insulin

resistance the first thing that pops up is that it says resistance to the

hormone insulin resulting in increasing blood sugar and on the surface that

statement looks reasonable but it's backwards because it's assuming it says

resistance to the hormone insulin who is resisting well it's the cells of the

body and now we're assuming that those cells are stupid and they're just not

doing what they're supposed to and because they're being resistant that's

why the blood sugar increases that's backwards it's the constant high blood

sugar that results in the cells becoming resistant but if we don't realize that

then we're always going to treat the end result as the problem next statement is

that treatment can help but insulin resistance can't be cured then they say

it's a chronic condition it's a lifelong condition in other words take your pill

and don't ever stop and finally they throw in their clever two cents at the

end weight loss and exercise can help reduce insulin resistance so let's talk

about this but we're going to come back to this but first we're going to give

you a different picture a different analogy of how this really works.

when we eat something it is absorbed in the bloodstream that's the purpose we

eat something it is broken down absorbed in the blood and then the fat the

protein and the carbohydrates are absorbed into the bloodstream for fuel

and building blocks carbohydrates create the strongest insulin response because

they've raised blood sugar the most when blood sugar goes up insulin comes in

insulin is released to assist to guide the blood sugar in out of the

bloodstream and into the cell that's the purpose of insulin when we eat protein

it creates a mild to moderate insulin response and when we eat fat then it

creates almost zero insulin response in itself so even though all food creates

an insulin response we're gonna focus on carbs because they create a many times

stronger insulin response we eat some carbohydrates and they create blood

sugar so we're gonna represent the whole vascular system the whole volume of

blood with this container think of it as a jug and it can only hold so much and

in the case of blood sugar even though the blood volume is relatively high it

can only hold about one teaspoon at a time the excess needs to get into the

cells as quickly as possible and that's where insulin comes in then the cells

receive the blood sugar and if the cell uses what it needs to out of that

glucose out of that sugar it converts the rest into glycogen and then fat so

again think of these as containers and the cells can hold a whole lot more than

the blood the blood can only hold like I said a teaspoon which is 20 calories the

cells can hold about 1,500 calories of glycogen and they can hold hundreds of

thousands of calories of but that's the sequence of things

if we eat a lot of carbs and we fill up the blood sugar and then the blood sugar

spills over and think of these as hoses so here's a little pipeline coming from

the blood sugar and it's dumping the sugar into the cell by the time this

container is full then it has to start converting the sugar to glycogen and the

sugar into fat and then the fat eventually starts spilling over and gets

stored so this starts often in the liver and then by the time those cells are

full and it's called fatty liver then they start spilling outwards and that's

where they spill into the surrounding tissue and you get this belly fat you

get a large belly you get most of your weight on the midsection that's a result

of this process now yeah not everyone who has insulin resistance gains weight

but for the most part people do so when they say that the cell is resistant to

the hormone insulin that's like blaming the container for being full we we have

this mountain of carbs and we're creating these pipelines and we're

filling up the cells and the the jug can only hold a gallon but we're trying to

get two gallons in there and we're blaming the container because it becomes

resistant it starts saying hey I'm full I don't want anymore I can't hold

anymore and that's why the blood sugar increases because it has no place to

go but when we look at this it sounds like the problem is the cell resisting

insulin and that results in the increasing blood sugar when it's the

other way around it's the excess of carbs that were

dumping into the blood sugar that is filling up the container the container

can only do so much when it's full its full

all right so let's look at the next statement treatment can help what does

that mean what is treatment so first of all they

got the picture backwards they think the blood sugar is the problem rather than

the cells or the carbs so treatment consists only exclusively of trying to

lower the blood sugar so now they can do that with metformin they can do it with

different drugs to make the cell more insulin sensitive to tell the cell hey

stop resisting so we're tricking the cell into

accepting more but it doesn't solve the problem because the cell is still full

so all we're doing is with treatment that's like adding more hoses adding

more pipelines adding some some pressurized hoses so we can force more

stuff into that cell it's already bloating it's already bursting at the

seams but we got if we think the blood sugar is the problem then we're just

going to keep trying to empty the blood sugar container into the cells whatever

it takes just force it more and more and more and eventually when we've asked the

body to make so much insulin that we reach a point where the pancreas can't

keep up now we start injecting insulin which again is just making adding more

hoses more pipeline pushing more and more stuff into that poor cell that's

already full the jug is full it's been overflowing for years and all we can

think to do is to push more stuff into that cell and that's what treatment

consists of so treatment when they say treatment can help what they mean is

that we can do things to lower the blood sugar we can pump enough insulin or

enough medication to lower that blood sugar paying no attention to what's

going on over here paying no attention to the fact that now as a result we

raise the blood we increase the abdominal obesity we

create cardiovascular disease we raise triglycerides we create metabolic

syndrome as a result of forcing the blood sugar into the cell never for once

thinking that maybe we shouldn't put so many carbs into the blood sugar and if

we understand them what the treatment is and what they consider help is then of

course insulin resistance can't be cured because we're ignoring the source of the

problem and the end result of the problem we're just looking at the

intermediary and defining that as the problem and of course if we ignore the

cause then it's going to be a chronic and lifelong condition and I don't know

if I'm gonna laugh or cry every time I see this last statement

weight loss and exercise can help reduce insulin resistance that yes exercise is

a good thing do it do it a lot the exercising muscle is less insulin

resistant so it is one small component but exercise in itself has virtually no

effect unless you start reversing the abuse of the system the chronic loading

overloading of the system but when they say things like weight loss can help

reduce insulin resistance they're falling into the trap of thinking that

weight causes the problems weight is the result of the problem so it's like it's

not very helpful it's like telling someone if you want a long life then

don't die if you want to live a really really long time

you should consider avoiding death if you avoid dying then you live longer see

it's it's a circular reasoning that's so obvious it's ridiculous

but so often we hear that oh if you just lose some weight what they're telling

you there is that if you would only have some character if you would only eat

less calories you would lose weight and they're forgetting the bigger picture

they don't understand that there's a reason the body is holding on to the

weight called insulin resistance there is a reason that you get hungry called

insulin resistance there's a reason that your body prefers to store away the fat

in the cells rather than using them for fuel called insulin resistance so again

they get it totally totally backwards and we need to start understanding that

this is an overloading problem it is not a blood sugar problem and what are we

overloading we're overloading the things that stimulate insulin so if you

understand this model then you can see how every one of these statements is

backwards and ignorant and ignorant not meaning stupid just uninformed they've

got the wrong paradigm they've got the wrong picture and I never really

understood how horrendous the official guidelines are I've always quoted these

numbers I've read through a glance that the USDA the recommended guidelines for

food and I've quoted these numbers that all on a 2,000 calorie diet you should

eat they claim that you should eat 300 grams of carbs which is 60 percent of

your caloric intake from carbs and if you look at any food label if you look

at the very bottom when they recommend this much fat and this much carbs etc it

says 300 grams of carbs on a 2,000 calorie diet and that's an unbelievably

high number but it doesn't even tell the truth about how bad that is so number

one they recommend 60% carbs but then I studied the official guidelines a

little closer and in there it also speaks about two cups of fruit per day

because everyone knows how good have to eat fruits and vegetables fruits and

vegetables fruits and vegetables yes plant food is good to a point but they

say two cups of fruit and it should be fresh frozen canned or juiced or dried

so if you take a combination of all those and you have two cups of fruit

that's about 75 grams of sugar per day just from the fruit and yes it's a

little more natural than the table sugar but it's still sugar and half of that is

still fructose and half of that is still going to jam those cells in the liver

and create a fatty liver if you're not insulin resistant if you never had

processed foods then yes you could probably eat some fruit I think you

should eat fresh fruit I don't think you should eat 2 cups every day but you

could definitely have some fruit but by the time you have insulin resistance and

you eat fruit with a total of 75 grams of sugar per day that's the death

sentence to that liver it is not going to recover on that load then they tell

you to eat 3 cups of dairy per day and of course nonfat dairy and not the fat

is the only thing that would slow down the insulin response a little bit but

now that we have nonfat fat-free dairy now there's only protein and sugar which

stimulate insulin if we had the whole fat dairy or if we had cream or

half-and-half or sour cream then the fat would slow down the sugar absorption a

bit and it would actually be a better food so 3 cups of dairy it's about 40

grams of milk sugar so we don't get the fructose in there but it's still gonna

have sugar to spike the blood sugar and then they say that old table sugar

sugar that's not a good thing so you want to eat less than 10% of your total

caloric intake from sugar added sugar so 10% is 200 calories or 50 grams of sugar

so if you add that up that's a hundred and sixty-five grams of sugar per day

and you have not eaten any candy bars or any ice cream or any soda astonishing

numbers it completely blew my mind when I looked closer at those numbers and no

wonder we're in the shape that we're in so if you understand this model that

it's not a blood sugar problem it's an overloading problem it's

pressurizing it's just pushing more and more stuff into the cells and that when

we push with primarily carbs then we trigger insulin and insulin is the

storage it's the pushing hormone then it becomes pretty obvious that all we have

to do is do the opposite of this those cells would start burning off all that

stored fuel if they got a chance if we stopped doing the things that trigger

insulin we would give that cell a chance to stop overflowing so the first thing

you want to do is to cut out sugar and why because sugar is 50% glucose 50%

fructose the glucose increases blood sugar stimulates insulin the fructose

jams up the liver and remember this represents all the body cells but

primarily the liver because it's the metabolic factory and it's the first

place that gets all the food and it's the only place that can process the

fructose which is 50% of all that sugar so cut sugar then you want to reduce

your carbs and so often we hear oh don't eat sugar but eat complex carbs eat

bread and pasta and rice well they don't understand

when they say that that there is no difference in the blood sugar response

there's like that much difference (very tiny) because the complex carbs the starches

they're just like long strings of sugar molecules and it takes the body minutes

not hours it takes minutes for the body to start breaking up those chains and

turning that complex carb turning that complex chain into individual sugars so

complex carbs are on average about 10-15 minutes away from becoming sugar and

that's why the rice and the bread and the potatoes have about the same impact

on blood sugar as pure table sugar so complex carbs they're a fallacy if you

think that they're gonna help reduce this problem

the next thing you want to do is to eat fewer meals so if you do this six times

a day if you're eating food and trigger insulin you raise your blood sugar

you're filling up the pipeline you're pushing stuff into the cell if you do

that six times a day every couple of hours while you're awake you're not

giving that cell a chance to undo the overloading insulin is pushing it in and

it needs time to start burning through some of those reserves some of those

stores they're there the fuel is packed everywhere but they never get a chance

to burn anything off because there's always more coming in and that's what

happens when you eat three meals a day with snacks and and you have little

bites of things along your day so you want to eat fewer meals and another word

for that is intermittent fasting so I'd suggests if you eat three meals with

snacks then start cutting the sugar start cutting the carbs and then as you

increase your protein and fat you won't be so

hungry and you can eliminate those snacks then as you go this take this a

little bit further you'll find that you probably won't be so hungry even for

three meals three meals will seem like a lot and whichever meal you don't feel

like eating just skip it for most people that is breakfast but whatever works

for you just give it a try and then you eat probably twice a day and then you

start putting those two meals closer together so first you might eat at noon

and at 8:00 in the evening so then you have eight hours between the meals and

that means you're fasting for sixteen hours between dinner and lunch then you

can push that a few hours and if you now have the dinner you push

it back to six o'clock you have a six hour feeding window and an 18 hour

fasting window so the longer you go between meals the more you give those

cells a chance to start using up some of that stored fuel number four exercise

exercise is a good thing it increases the cell's opportunity to burn through

some of the fuel but it also increases the insulin sensitivity of the muscles

the working muscle does not require any or nearly as much insulin to get the

glucose into the cell because the working muscle is kind of sucking the

glucose out of the bloodstream so exercise is a good thing I've done some

videos on that so you can look into more detail number five you want to de-stress

so many people today are stressed and what happens with stress is you're in a

fight flight situation and the body is going to do everything it can to raise

blood sugar to give you enough fuel to handle the fight and when blood sugar

goes up so does insulin so stress and cortisol actually increases insulin

resistance directly do some meditation do some breathing

exercises whatever it takes get some exercise chill out whatever it takes

this might seem a bit harsh but do the opposite of the recommended guidelines

whatever the USDA and the Mayo Clinic and all those people say pretty much do

the opposite because in their guidelines they tell you to eat 165 grams of sugar

every day and that is not gonna get you healthy that is not going to reduce your

insulin resistance there is no amount of exercise that is going to create a

permanent solution this is kind of what they tried with The Biggest Loser and

the vast majority of those people any any one of those people who can't keep

working out six seven hours a day gained all the weight back because they crash

their metabolism they didn't reduce their insulin resistance they lowered

their basal metabolic rate and they lost the weight as long as they could put the

system put their body into an emergency of just exercising all day long and

starving it everything works for a while but if you can't maintain it and if you

can't help that cell become less insulin resistant then the intervention is

temporary so insulin resistance is reversible once you've been severely

insulin resistant you'll probably have a tendency to go in that direction for the

rest of your life but it doesn't mean that you have to be insulin resistant

it just means you can probably never pig out completely like some people can but

then that doesn't mean those people are healthy either because thin people get

lupus and arthritis and diabetes and heart disease too so we have to not look

at the weight or any of the symptoms we have to look at what is health what does

the body require to be healthy if you're new to the channel and you enjoy this

sort of content make sure that you subscribe and hit that notification bell

and please share this information because so many people out there need

this the vast majority of the Western world is insulin resistant and they

still think it's a blood sugar problem they think they still the solution is to

jam more stuff into the cells instead of less and helping the body burn through

some of that thanks for watching