A study from 2018 showed 88% of US adults suffer from poor metabolic health and it’s taking years off their lives.
How to optimize glucose metabolism and reverse metabolic dysfunction:
THREAD
How to optimize glucose metabolism and reverse metabolic dysfunction:
THREAD
I want to first go over what metabolic syndrome is. Metabolic syndrome is often used synonymously used with insulin resistance.
Insulin is a peptide hormone responsible for the uptake of glucose and other nutrients from the bloodstream and into the body’s muscle, liver, brain cells.
Insulin resistance is the inability of these cells to respond to insulin and remove glucose from the bloodstream.
Insulin resistance is the inability of these cells to respond to insulin and remove glucose from the bloodstream.
As a result, more glucose is in the bloodstream and more insulin is secreted. This is why fasting insulin is a good method of looking at insulin sensitivity.
Get fasting insulin checked. A value of 3-5 is optimal. Anything above 8 can indicate a degree of metabolic dysfunction.
Get fasting insulin checked. A value of 3-5 is optimal. Anything above 8 can indicate a degree of metabolic dysfunction.
A few other tests to consider:
- Hba1c
- Fasting glucose
- blood pressure
- glucose tolerance test
The average person is unlikely to have these be optimal.
That is why I wrote this thread.
- Hba1c
- Fasting glucose
- blood pressure
- glucose tolerance test
The average person is unlikely to have these be optimal.
That is why I wrote this thread.
The average person suffers from a state of poor glucose metabolism.
Their body’s cannot uptake glucose efficiently due to insulin resistance.
Keto is often believed to be the solution with this and yes, it can help but it is only a bandaid.
See, you aren’t insulin resistant
Their body’s cannot uptake glucose efficiently due to insulin resistance.
Keto is often believed to be the solution with this and yes, it can help but it is only a bandaid.
See, you aren’t insulin resistant
because eating carbohydrates is bad for you. Carbohydrates are bad for you BECAUSE you are insulin resistant.
If carbohydrates caused insulin resistance then I would have diabetes.
There are other factors causing insulin resistance which I will now go over how to reverse them.
If carbohydrates caused insulin resistance then I would have diabetes.
There are other factors causing insulin resistance which I will now go over how to reverse them.
1/ Optimize your sleep
Circadian dysregulation is a major cause of many health problems. Your mitochondria are responsible for all the metabolic processes in your body.
Poor sleep will negatively impact mitochondrial function and this is the root cause of poor glucose metabolism
Circadian dysregulation is a major cause of many health problems. Your mitochondria are responsible for all the metabolic processes in your body.
Poor sleep will negatively impact mitochondrial function and this is the root cause of poor glucose metabolism
If you haven’t yet gotten my free eBook on sleep be sure to so do.
There is too much info to put in this thread.
Learn how to develop your own sleep routine for more energy, fat loss, and better hormonal health.
Achieve the best sleep of your life👇
najibrahal.gumroad.com
There is too much info to put in this thread.
Learn how to develop your own sleep routine for more energy, fat loss, and better hormonal health.
Achieve the best sleep of your life👇
najibrahal.gumroad.com
Also, check out a past thread of mine on sleep optimization:
2/ Fix micronutrient deficiencies
Your micronutrients are just as important as your macros.
Deficiencies will result in suboptimal bodily function and can worsen or lead to metabolic dysfunction.
The best way I found to do this with clients is by using a an app called
Your micronutrients are just as important as your macros.
Deficiencies will result in suboptimal bodily function and can worsen or lead to metabolic dysfunction.
The best way I found to do this with clients is by using a an app called
Cronometer. The app will calculate all of your micronutrient intake from the foods you eat.
Simply put your meals into Cronometer and it will tell you exactly what nutrients your diet is deficient in.
Simply put your meals into Cronometer and it will tell you exactly what nutrients your diet is deficient in.
3/ Eliminate PUFAs
Poly-unsaturated fatty acids contain multiple double bonds. This is in part what makes them unstable and prone it oxidation.
Linoleic acid, the main PUFA found in seed oils, is a huge driver of insulin resistance.
Linoleic acid and its metabolites
Poly-unsaturated fatty acids contain multiple double bonds. This is in part what makes them unstable and prone it oxidation.
Linoleic acid, the main PUFA found in seed oils, is a huge driver of insulin resistance.
Linoleic acid and its metabolites
enlarge fat cells and cause them to secrete more adipokines.
These are inflammatory molecules and when produced in excess, interfere with insulin signaling and lead to insulin resistance.
Avoid:
- seed oils
- margarine
- packaged foods
- plant based alternatives
These are inflammatory molecules and when produced in excess, interfere with insulin signaling and lead to insulin resistance.
Avoid:
- seed oils
- margarine
- packaged foods
- plant based alternatives
4/ Walk after meals
Go for a 15 minute walk. This will bring your blood sugars down to baseline twice as effectively as metformin (seriously).
Aim for a total of 8-12k steps daily.
Walking has a lot of benefits including increased insulin sensitivity.
Go for a 15 minute walk. This will bring your blood sugars down to baseline twice as effectively as metformin (seriously).
Aim for a total of 8-12k steps daily.
Walking has a lot of benefits including increased insulin sensitivity.
5/ Saturated fat
Saturated fat, although demonized in recent years is essential for optimal bodily function.
It is necessary for both an optimal hormonal profile and cellular function.
A low saturated fat diet will destroy your hormonal profile as well as your metabolism.
Saturated fat, although demonized in recent years is essential for optimal bodily function.
It is necessary for both an optimal hormonal profile and cellular function.
A low saturated fat diet will destroy your hormonal profile as well as your metabolism.
Saturated fat is also responsible for making fat cells insulin resistant.
This is a good thing.
This prevents fat cells from responding to insulin and taking up glucose and lipids which keeps them from growing.
A smaller fat cell produces far less inflammatory adipokines.
This is a good thing.
This prevents fat cells from responding to insulin and taking up glucose and lipids which keeps them from growing.
A smaller fat cell produces far less inflammatory adipokines.
Ideal sources:
- butter
- coconut oil
- ghee and tallow
- fatty meat
- organic and pasture raised eggs
These foods will provide an ideal fatty acid profile.
- butter
- coconut oil
- ghee and tallow
- fatty meat
- organic and pasture raised eggs
These foods will provide an ideal fatty acid profile.
6/ Lose excess body fat
Eat in a 200-500 calorie deficit while implementing all the things in this thread.
I also have a free fat loss eBook with tips to make fat loss exponentially easier and much more sustainable.
Get it below for free👇
najibrahal.gumroad.com
Eat in a 200-500 calorie deficit while implementing all the things in this thread.
I also have a free fat loss eBook with tips to make fat loss exponentially easier and much more sustainable.
Get it below for free👇
najibrahal.gumroad.com
7/ Animal protein
Go to protein sources must be animal protein.
Plant protein is not nearly as absorbable with a bioavailablity of 40-60% and thats being generous.
You will absorb almost all of the animal protein you eat.
Your meals should revolve around the following foods:
Go to protein sources must be animal protein.
Plant protein is not nearly as absorbable with a bioavailablity of 40-60% and thats being generous.
You will absorb almost all of the animal protein you eat.
Your meals should revolve around the following foods:
- steak
- ground beef
- eggs
- fish
- chicken
- lamb
- goat
Get 1 gram per pound of target bodyweight from protein.
- ground beef
- eggs
- fish
- chicken
- lamb
- goat
Get 1 gram per pound of target bodyweight from protein.
8/ Carbohydrates
In the context of a metabolically unhealthy individual, your carbohydrate intake should be low.
Ideally no more than 15% of your daily caloric intake should be from carbohydrates.
Consume them before or after your workouts for better glycemic control.
In the context of a metabolically unhealthy individual, your carbohydrate intake should be low.
Ideally no more than 15% of your daily caloric intake should be from carbohydrates.
Consume them before or after your workouts for better glycemic control.
Ideal sources:
- seasonal fruits
- raw honey
- maple syrup
- potatoes of all kinds
- rice
Avoid:
- processed sugar
- corn syrup
- sweeteners
- seasonal fruits
- raw honey
- maple syrup
- potatoes of all kinds
- rice
Avoid:
- processed sugar
- corn syrup
- sweeteners
9/ Eat only whole foods
Your diet should consist of 2-3 protein based meals.
Eliminate snacking from your daily routine.
Eating more protein will make you more satiated and less likely to snack during the day.
Eat only whole foods. Nothing packaged.
Your diet should consist of 2-3 protein based meals.
Eliminate snacking from your daily routine.
Eating more protein will make you more satiated and less likely to snack during the day.
Eat only whole foods. Nothing packaged.
10/ Build muscle
Muscle is the most energy demanding organ in the body.
Think of it like a blood glucose sponge.
It will make you very insulin sensitive. You need to be lifting weights.
Muscle is the most energy demanding organ in the body.
Think of it like a blood glucose sponge.
It will make you very insulin sensitive. You need to be lifting weights.
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