Insulin Resistance Flashcards
What are the S & S of insulin resistance?
Lethargy and hunger (food not getting to target tissues i.e. brain and muscles)
Brain fog - brain needs glucose
Overweight
High hip to waist ratio (F: > 35”, M: > 40”)
High blood pressure, cholesterol/triglycerides, blood glucose
Acanthosis Nigricans
Skin tags
What drives insulin resistance
Inflammation (positive association)
How is inflammation generated in the body?
Poor sleep = oxidative stress
Reduced exercise = reduced AKMP - glut 4 - ATP - insulin resistance
Mitochondrial dysfunction = ROS, low ATP, GLUT 4
Chronic stress = cortisol > insulin - increase glucose, lipids
Poor methylation = hypertension, elevated triglycerides, low adiponectin
Dysbiosis - LPS
What are the 3 steps to managing insulin resistance?
Stabilise blood glucose
Reduce Inflammation
Optimise insulin sensitivity
How would you stabilise blood glucose?
Quality protein, key for breakfast (0.8g/kg)
Avoid/reduce processed food - artificial sweeteners
Increase fibre - slows glucose and insulin response
Reduce simple carbohydrates
Increase good fats (MUFAs/PUFAs)
Stress management to reduced intake of hyper-palatable foods
How would you reduce inflammation?
Increase rainbow foods - AOs, polyphenols (decrease fasting glucose) i.e. green tea, proanthocyanins (modulate inflammation) i.e. berries, apples
Prebiotic foods (FOS)
Balance fats om 3:om 6
Sleep
Avoid inflammatory foods
How would you optimise insulin sensitivity?
Meal timing and frequency - regular balanced meals, no snacks
Shorter eating window (time restricted feeding)
16:8 fasting
Exercise to improve insulin sensitivity
Prebiotics to moderate appetite (FOS)
What are the benefits of continuous glucose monitoring?
Knowing what spikes insulin means you can avoid these foods or eat in combination to reduce spike - also stress, and activity in calming cortisol to reduce insulin.
Fasting glucose of 4.4-5.2 nmol/L best
