This is How Insulin Resistance Starts (and how to stop it early)

30 Jan 2024 (10 months ago)
This is How Insulin Resistance Starts (and how to stop it early)

Intro (0s)

  • Simon and Thomas discuss glucose, fat loss, and continuous glucose monitors.
  • They mention Roy Taylor's hypothesis on insulin resistance and type 2 diabetes.

How Insulin Resistance Develops (1m35s)

  • Roy Taylor's twin cycle hypothesis explains how insulin resistance develops and leads to type 2 diabetes.
  • Excess energy or energy toxicity is at the center of this model.
  • Some people have a better capability of storing excess energy in subcutaneous fat depots than others.
  • Those with less capability of storing fat subcutaneously will have fat spilling over earlier into visceral fat.
  • Visceral fat is fat in organs, particularly the liver and pancreas, and can also be found in muscle tissue.
  • Ectopic fat refers to fat in the wrong places, such as visceral fat.
  • Insulin resistance in the liver occurs when fat accumulates in the liver tissue, leading to an inability to turn off glucose release into the bloodstream.
  • Insulin resistance in muscle tissue can also occur when excess fat is stored within muscle cells, impairing glucose uptake.
  • As fat accumulates in the liver and pancreas, insulin resistance worsens, leading to elevated blood sugar and potentially type 2 diabetes.
  • The personal fat threshold refers to the amount of fat someone can carry before developing insulin resistance and type 2 diabetes.
  • There may be a limit to how much fat someone can gain, as visceral fat storage can deteriorate metabolic health.
  • Visceral fat is a significant problem for insulin resistance, but the precise mechanisms, such as inflammation, are not fully understood.
  • Excess fat stored in liver cells causes insulin resistance within the liver, with over 6% liver fat being a critical threshold.
  • Insulin resistance can occur at different levels, including muscle cell resistance, glucose intolerance, impaired liver glucose regulation, and inflammatory responses.
  • Type 2 diabetes involves various mechanisms of insulin resistance, and its diagnosis criteria may be loose due to different underlying causes.

How a Fatty Liver Contributes to Insulin Resistance (12m0s)

  • Liver fat is a major contributor to insulin resistance.
  • Energy toxicity, a diet providing excess energy, is the primary factor in the development of insulin resistance at the liver.
  • Simple sugars and saturated fats drive hepatic fat more than unsaturated fats, even in a hypercaloric state.
  • Saturated fats increase hepatic fat even at energy balance.
  • Reducing visceral fat and liver fat below 6% is crucial for improving insulin resistance.
  • Unsaturated fats are better than saturated fats, and unrefined carbohydrates are better than refined sugars.

Lowering Blood Sugar (16m38s)

  • Reducing saturated fats and restricting calories can help reduce liver fat and improve insulin resistance.
  • The type of diet that feels easiest and allows for sustainable weight loss is the best approach.
  • Diet quality matters, with a focus on unrefined carbohydrates, unsaturated fats, and fiber-rich foods.
  • Reducing glucose spikes may have an impact on reducing liver fat, but more research is needed.

The Best Diet For You (20m45s)

  • There is no one-size-fits-all diet for insulin resistance.
  • Personalization is critical in finding a diet that allows for a sustained calorie deficit and weight loss.
  • Low-carb, high-fat diets and high-carb, low-fat diets can both be effective in managing blood glucose and insulin resistance.
  • Avoiding processed foods, refined sugars, and excessive saturated fats is important.
  • Finding a balance between macronutrients and focusing on food quality is key.

Early vs Late-Stage Insulin Resistance (24m58s)

  • The degree of insulin resistance and the duration of type 2 diabetes play a role in determining the best approach.
  • Early-stage insulin resistance may respond well to low-carb diets due to preserved mitochondrial function.
  • As insulin resistance worsens, reducing saturated fats and improving mitochondrial health become more important.
  • A personalized approach that addresses the underlying causes of insulin resistance is essential.

Low Carb vs Low Fat Diets (27m11s)

  • Low carb diets may lead to slightly more weight loss than low-fat diets in the first 6 months, possibly due to water weight loss.
  • Low carb diets can increase resting energy expenditure (REE) initially due to the body's response to the sudden lack of carbohydrates.
  • The increased REE can contribute to more calorie burn, but it eventually plateaus.
  • Weight loss success depends on what works best for each individual.

What Would Simon Do If Diagnosed With Type-2 Diabetes? (30m20s)

  • Roy Taylor's research suggests a highly restricted calorie diet of 800 calories per day for 8-12 weeks can lead to significant weight loss in individuals with type 2 diabetes.
  • After the initial weight loss, a gradual transition to a sustainable diet is recommended to maintain the weight loss long-term.

Is Losing Weight Fast Safe? (31m58s)

  • Recent research indicates that losing weight fast is not necessarily worse or better than losing weight slowly.
  • Losing weight quickly can be beneficial as it allows individuals to reach a healthier weight sooner and reap the positive health effects.
  • However, it's important to consider lean body mass and ensure adequate protein intake to prevent excessive muscle loss.

Should You Exercise When Losing Weight Fast? (33m41s)

  • The research group that recommended the 800-calorie diet advised against starting significant exercise during the calorie restriction period.
  • Adding exercise can increase hunger, potentially hindering weight loss efforts.
  • Resistance training may be considered to maintain muscle mass during calorie restriction.

Do This If Insulin Resistant (35m50s)

  • Insulin-independent glucose uptake can be achieved by moving the body, regardless of the stage of insulin resistance.
  • Finding a diet that encourages physical activity is crucial for weight loss and overall health.

Weight Loss Is More Than Just Selecting The Right Diet (37m0s)

  • Weight loss involves more than just choosing the right foods and macronutrient ratios.
  • Factors such as stress management, sleep quality, and relationship management also play significant roles in weight loss.

Simon & Thomas' Tips for Maintaining a Healthy Weight (37m46s)

  • Keep saturated fat under 20% of total fat calories.
  • Move the body every day through resistance training or other forms of exercise.
  • Throttle carbohydrate intake based on activity level.
  • Increase monounsaturated fats in place of saturated fats.
  • Focus on protein for its thermic effect and ability to maintain glucose balance.

Carbohydrates (39m46s)

  • Think about carbohydrates for performance and replenishing glycogen stores.
  • Consume carbohydrates after a workout.
  • Choose carbohydrates that provide fiber, prebiotic fiber, and different types of fiber to feed different strains of bacteria and increase short-chain fatty acids.
  • Fiber can affect hunger, GLP-1 levels, and PYY levels.

Protein (40m54s)

  • Ensure adequate protein intake, especially if following a plant-based diet.
  • Resistance training is critical for maintaining lean mass.
  • Protein intake of 1.3-1.6g per kg of body weight is optimal for maximizing strength.

Fats (42m12s)

  • Saturated fat is not inherently bad, but the dose matters.
  • High saturated fat intake can increase hepatic fat and apoB levels.
  • Individual response to saturated fat can vary based on genetics.
  • Monitor apoB levels and adjust saturated fat intake accordingly.
  • Choose unsaturated fats such as olive oil, avocados, nuts, seeds, and tofu over saturated fat-rich foods like coconut oil and palm oil.

Other Factors (43m54s)

  • Optimize sleep, stress management, and relationships for overall health and well-being.

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