What Is Insulin And How To Improve Insulin Sensitivity Instantly
Today I’m going to discuss what is insulin and how a diabetic person can use it to build muscle. Also, the ways in which you can improve your insulin sensitivity instantly.
Hey, everyone, I hope you are crushing your fitness goals already however if you are still confused about different things related to your body then you need to read this article.
Today’s topic for this blog post is the most important & a controversial one and that is “insulin”.
Well, whenever someone says the word “insulin” your brain makes a picture of a diabetic patient who is using it daily so that he doesn’t die of blood sugar high or low. You think of insulin as a bad thing which needs to be taken to bring the blood sugar level in a safe range.
I want to let you understand what is insulin, what is its function & how can we all utilize it related to your fitness goals.
To start with insulin is a hormone that is created by your pancreas which runs in our blood stream throughout the body.
The function of insulin is to collect all the sugar that is converted from eating carbs & supply to all the cells of your body. It collects all the nutrients from the food that contain carbs, protein, fat & supply those nutrients to all the organs, bones, muscles, nerves to repair & regrow them.
So long story short insulin is a friend and not enemy of your body.
When you eat food the body converts that food into glucose & the glucose & other micronutrients enter your blood stream and will choke all your nerves and you will die as glucose is a dense liquid.
To avoid the entering of glucose into your bloodstream your brain signals your pancreas to secrete insulin into your bloodstream as soon as you eat your food and it travels faster than your food into your blood stream taking away each and every ounce of glucose from your blood stream & supply it your body organs, bones, and muscles.
If you have more sugar in your blood stream then it needs more insulin. When you eat a high amount of food your blood sugar levels rise & your body has two options at that time:
- The first one is by releasing insulin & giving your cells energy for current physical as well as mental work
- The second thing is that the excess glucose that is left after supplying energy to the cells is stored in your liver for future uses.
On the contrary if your body is unable to produce more insulin as per the food you eat then your blood sugar levels will rise & your body won’t be able to utilize all the energy from glucose as less insulin will give less glucose to your cells & more glucose will remain in your blood stream which is a very dangerous situation.
So your cells become resistant to the effects of insulin & you may develop hyperglycemia which can cause a person to develop diabetes.
The insulin resistance is caused by several factors:
- Sleep issues
- Smoking cigarettes
While genetics is the thing that we cannot have control on however all the other reasons are under our control.
If you want to improve your insulin sensitivity then you need to quit smoking and other bad lifestyle issues.
So here comes the importance of insulin sensitivity if you want to build muscle or lose fat. Understand that insulin is the most anabolic, anti-catabolic hormone in your body.
So if you are a person that has taken my advice seriously & have started working out then you are on the right path to improve your insulin sensitivity.
To build muscle & improve your bone density insulin is responsible. It improves amino acid uptake by your muscles that increase the rate of protein synthesis. It also prevents amino acids from being oxidized as a reserve fuel source.
However, if you exceed the limit or overeat frequently then it also can be the mostlipolytic (fat storing) hormone in the body.
If a person is overweight & wants to lose fat then by doing strength training & following a low carb diet for initial stage is a great way as the person’s insulin sensitivity will not be good until he reduces fat till a certain range that is healthy.
After that, he can start having a moderate amount of carbs to fuel his workouts & to build a substantial amount of muscle.
Here is another major myth that people follow blindly that “one need to eat a low carb diet throughout your life if you have insulin sensitivity issues”.
However, this is not true for a person that was just overweight & doesn’t have diabetes then that person can eat carbs & be fine and can feel more energetic throughout his workouts.
However, if a person has diabetes than for him following a bit of low carb diet can be helpful.
But for a diabetic person that wants to build muscle then he just needs to take more insulin so that when he eats more then his body starts utilizing all the nutrients to build quality muscle. In turn, this muscle built will help to reduce the dependency of a person to inject insulin a bit by up to 25 %.
These are some simple ways to improve insulin sensitivity instantly:
- Cut out the trans-fat:
Trans fats are pretty bad for your overall health. they have shown to inhibit glucose disposal in the cells, promote insulin resistance & induce abdominal obesity.
- Improve the type of fat you consume:
There are two main types of fats namely saturated and unsaturated types. Saturated fats contain a high amount of omega -6 that is bad for health as it raises LDL (bad cholesterol). Focus on eating unsaturated that to polyunsaturated fats that are rich in omega 3 that raises HDL (good cholesterol) that improves insulin sensitivity.
- Start drinking green tea:
Green tea acts as a glucose disposal agent that increases uptake of glucose in your skeletal muscles rather than storing it in your fat cells. This means carbs are diverted to building muscles & will help you improve insulin sensitivity.
- Remove fructose or direct sugar from your diet:
Studies have shown that high quantity of fructose in our diet is causing insulin resistance. So eliminate sodas, candies, and anything that gives you an instant sugar rush.
These are just some of few tips to instantly change your biochemistry instantly.
Well, this is it for this blog. I just wanted you to have a small brief introduction to insulin and wanted to understand how can you use it to your advantage.
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