Life-Saving Facts On INSULIN RESISTANCE And INTERMITTENT FASTING You Must Know

insulin resistance and intermittent fasting what's that all about these are

two terms that are thrown around a lot when it comes to diabetes and weight

loss and keto and so forth today we're going to make sense of them and see how

they fit together coming right up

I'm dr. 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

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miss anything insulin resistance and intermittent

fasting what are they and how do they fit together so first of all insulin

resistance what is insulin insulin is a hormone

that helps you get your energy the glucose out of the bloodstream and into

the cell that's the purpose so when you eat things that raise blood sugar more

then your body makes more insulin so the more carbs the more sugar you eat the

more insulin your body produces to get that sugar out of the bloodstream and

into the cell this is one of the driving factors of insulin resistance because

when it's balanced when you don't eat too much carbs and you don't eat all the

time then the body raises the blood sugar and the insulin but then the blood

sugar comes down and the insulin comes down and your body gets time to burn off

the fuel that you ate since the last meal and you become you stay insulin

sensitive but if you eat too much carbs and you eat too frequently now there is

a whole lot of excess energy that excess energy has to be stored so the insulin

starts pushing this glucose into the cell until the cell is full and then the

cell starts converting the glucose into fat and once it's full of fat then the

cell becomes insulin resistance it says I'm full I can't take anymore whatever

reasons you have to push that glucose on me I don't want it anymore and now we've

developed insulin resistance that's how insulin and insulin

resistance works so the things that drive insulin resistance the most are

factors that raise blood sugar so foods that are what we call high glycemic

those are primarily sugar and grains and specially processed grains but all

grains really do it very very significantly because sugar is a single

molecule grain and starch is are chains of these single molecules but it only

takes the body a few minutes to take these chains of starch and carbohydrates

and lop off those single sugars and turn that into blood sugar that's why there's

very little difference in blood glucose blood sugar response between table sugar

and bread they're basically the same the first factor are things that

increase blood sugar a lot the second factor are things that increase liver

congestion when that insulin starts stuffing the cell full of fuel the cell

has to burn off that fuel before it's ready for more and there's one sugar in

particular and that's called fructose you may have heard of high fructose corn

syrup well table sugar is 50% glucose and 50% fructose but high fructose corn

syrup is more than 50% fructose and what does fructose do well fructose can only

be metabolized can only be processed by one type of cell in the body and that's

the liver and the liver is the metabolic it organ of the body it's the chemistry

factory so anything chemical or metabolic that happens in the body for

processing it probably happens in the liver and when we have a lot of fructose

large volumes of this one sugar that can only be processed in

the liver now the liver gets very very quickly

overwhelmed because it's a small organ relative to the rest of the body all the

cells in the body can burn off glucose and fat but only the liver can burn off

the fructose blood glucose liver congestion and the third thing that

really matters that really drives insulin resistance is how often we eat

so we'll look a little more closely on that in just a moment so that's what

insulin resistance is and what drives it now what is intermittent fasting

intermittent fasting is the fasting is when you don't eat

simply put so if we look at a typical pattern of eating let's say that you're

the average person you eat like you were told you wake up in the morning and you

have a breakfast you have your skim milk and your cereal and your orange juice

and your toast and jam and then you get off work and you have your mid-morning

snack coffee and a doughnut or maybe a fruit if your or a granola bar if your

health minded and you think that's a good idea then you go out for lunch then

you have your afternoon snack then you have dinner and then you have a late

evening snack so six times a day you eat things that increase blood sugar so from

7:00 in the morning to 9:00 at night you're eating at certain intervals so

the time that you're not eating is called fasting so if you had your last

meal at 9:00 then during the night from 9:00 until breakfast now you're fasting

that's your intermittent fasting period so with the time as we described here

you have a 10 hour fasting window and a 14 hour feeding window so there's only

10 hours that the body has the opportunity to not be stimulated by

insulin that it has a chance to burn through the stores and become less

resistant to insulin okay so another way of looking at that would be like this

we're sleep during the night then we wake up for breakfast and so the the

same colors here so the green would be the time that we're not eating and the

red would be the time that we're eating and during our our eating period we six

times during the day we eat something that triggers blood sugar that triggers

insulin so this is a message to pack more things into the cell to store more

fuel for the future but the future never comes where we need the fuel because

we're always filling up more we eating six times a day and then after all this

storage we only have ten hours to try to lower insulin to burn through those

stores this is a recipe for insulin resistance when we're eating high

glucose foods and we're eating frequently intermittent fasting is when

you extend the fasting window so let's say that you just decide to skip the

snacks you eat a little bit healthier a little more protein a little more fat a

little bit less carbs and you skip the snacks because now when you eat fat and

protein you stay full longer and now you eat breakfast at seven you skip the

snack you have lunch at noon you skip the afternoon snack you have dinner at

five and you skip the evening snack now we have shortened your feeding period to

ten hours and increased your fasting to fourteen when we look over here there's

a whole lot more green a whole lot more fasting a longer opportunity for your

body to burn through the fuel and not need to release insulin in response to

food and there's a shorter feeding window and there's only three times

during that feeding window that we are telling the body to release insulin and

to store more fuel for for future use and then what happens a lot

if you start teaching your ball in this pattern and you cut back on the

carbohydrates then you don't become hungry and I have patients all the time

they come in and said I used to eat six times a day but now that I eat this way

I'm not hungry anymore do I really have to eat breakfast and the answer is no

okay it is one of the most widely spread

myths that breakfast is the most important meal of the day that's if you

have taught your body that it needs blood sugar topped off every three hours

then you might depend on breakfast but as your body gets into balance then

there is no need to eat breakfast unless you're really hungry then you eat

breakfast and maybe skip another meal so on this pattern now we skip breakfast we

eat lunch at noon and then we have dinner at 6:00 and that is all we eat in

a day so now we see the fasting the feeding window is very short relative to

the fasting window and there's only two times during the day that we eat

something that raised blood sugar that tell the body to stimulate to release

insulin to store some of that food to to remove the glucose from the bloodstream

and store the excess but there's less and less excess because there's a longer

fasting window so not only does this help with weight loss

that's why the low carb and the intermittent fasting groups are getting

so popular because finally people are reversing insulin resistance and they

are losing weight with no effort and of course insulin resistance isn't just

about weight gain it is also about diabetes and a whole host of

degenerative diseases so by using intermittent fasting we are helping

ourselves on in all those areas so intermittent fasting is about eating

less frequently eating fewer meals that's what it means and if you think

about it you carbohydrates stimulate blood sugar and

insulin then low-carb stimulates less blood sugar results in less blood sugar

and stimulates less insulin but even less than that is zero carbohydrate so

by the during the time that you're fasting your eating is zero carb so

that's the ultimate low carb diet if you will so what I would recommend if you do

intermittent fasting though is to combine it with a keto

or a low carb diet because it's gonna make it much much easier on you you'll

stay fuller you have less sugar cravings you have less blood sugar spikes and the

more you can stabilize your blood sugar the more time the longer you can go

between meals and the more you will control your hunger you'll be fuller you

won't have cravings so insulin resistance and intermittent fasting go

very much hand-in-hand insulin resistance can be reversed very

powerfully by intermittent fasting but it's not the only thing so if you want

to do address this if you want to approach this from as many directions as

possible if you want to give yourself more tools then you want to look into

things like low carb intermittent fasting exercise and also stress

reduction if you enjoyed this video you're going to love all the other

videos that we have done on all these topics we have plenty of instruction and

education on all things relating to this so how common is insulin resistance

well insulin resistance is the primary factor involved in weight gain and since

eighty seven point five percent of the population in the US are now officially

overweight that will give you an idea of how prevalent this is if you're like

most people and you probably have a lot of people you know that are insulin

resistant and that have diabetes and that might be overweight this is rampant

and these are the mechanisms that will help you understand how to reverse it

thanks for watching