In the first two parts to this series on how to reverse insulin resistance, I went over the reasons for insulin resistance, and the fact that it is generally a nutritional disease and therefore the emphasis in how to reverse insulin resistance should be with food based therapies.
I think that this is most important.
However, you can super charge your efforts in reversing insulin resistance by engaging in moderate exercise and taking scientifically proven substances from the mineral and herbal kingdoms.
Let's talk about this.
Obviously, any exercise is better than none at all. Some exercises have people lose more fat and build cardio fitness faster, some slower. I think progressive accelerated exercise is the way to go.
What does that mean? It means that if you walking, running, biking or swimming, you should not exercise at the same rate of exercise for the duration of the exercise. It is far more productive in weight and fat loss for instance, to exercise at 40 % of max effort for 2-3 minutes, then kick it up to 60% for a couple of minutes, then drop back down to 40% for a couple of minutes, then go to 70% for 2 minutes, then down to 40 % etc. etc. Do you understand?
You vary the intensity upwards and then downwards and then upwards even more until the last 2 minutes you are going full out. Then you are done.
The best thing about this is that in addition to improving cardio fitness and lung power, it only needs to be done for about 20 minutes. In this ridiculously busy time, a short and effective program for general exercise is like a golden key.
Use this exercise pattern as the key to unlock the door to reverse insulin resistance.
Another golden key to reverse insulin resistance is the supplements you take. There are several tried and true supplements that are absolutely phenomenal in their ability to lower your insulin levels and thus lower your blood sugar levels.
Make sure that your supplement has these home run hitters in it's lineup of ingredients.
Gymnema: this herb from India means "sugar destroyer". A proven herb in reversing insulin resistance as it has a number of beneficial effects. Gymnema has show remarkable abilities to lower insulin requirements,decrease fasting blood sugar and even the ability to help regenerate the cells in the pancreas that secrete insulin! In addition, if given to healthy volunteers, does not produce any blood sugar lowering effects.
Bitter Melon: another great herb to help reverse insulin resistance is bitter melon. Several clinical studies have been published showing that bitter melon lowers glucose thus lowering the need to secrete insulin. It does this without interfering with normal insulin physiology. Bitter Melon is well tolerated although it may not be appropriate for pregnant women
Chromium - This mineral is very deficient in Americans, because we do not eat chromium rich foods and a diet that is high in refined carbohydrates and sugars(The Standard American Diet) depletes a body of chromium. Chromium is also known as the glucose tolerance factor and appears to optimize the impact of insulin on the insulin receptor sites in your cell membranes. This, of course, also makes your blood sugar go lower which in turn will lower your insulin.
Vanadium: This important trace mineral helps reverse insulin resistance by improving the transport of the molecules that transport glucose from outside the cell to inside the cell. This makes it easier for the cell membrane to facilitate the passing of blood sugar from outside the cell to inside the cell.
As noted before, anything that assists the process of getting blood sugar into the cell will lower the demand on insulin, thus lowering your insulin levels.
This is not an exhaustive list by any means. There are other substances that have positive effects on helping reverse insulin resistance. I will cover them in a future article.
Remember, taking supplements does not excuse you from being conscious about what foods you eat or being a couch potato. The three legs of this footstool need to work in harmony with each other.
Then, you will reverse insulin resistance.
To your health!
Dr. Terry
For more information on the different therapies to reverse insulin resistance please visit my site dedicated to helping you get control of your insulin levels at: http://loweryourinsulin.com
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