Excess fat, insulin resistance and leptin resistance are a trio to avoid (or improve). Obesity reduces insulin sensitivity12 overtime. That insulin resistance makes us metabolically less flexible, making it harder to burn fat and calories. And insulin resistance fuels leptin resistance, which further exacerbates fat metabolism and regulation.
GP Dr. Bindiya Gandhi previously explained that in working with his clients who struggle with leptin resistance, “There is a very important factor that is often lost in the conversation about healthy and sustainable weight management and metabolism. Enter: hormones, namely leptin.”
Leptin is a adipokine hormone13 produced by our fat cells, and is directly related to adiposity levels. When it works properly, leptin tells our brain that we are full from eating and that enough fat has been stored. Unstable leptin spells metabolic disaster. Some key contributors to leptin resistance are long-term stress and insulin resistance.
Expert in cardiometabolic health Cate Shanahan, M.D. says, “If you want to do something in 2023 to optimize your metabolism, I would start with getting a blood test called HOMA-IR.” An equation that uses laboratory results of insulin and fasting blood glucose, HOMA-IR is a way to estimate insulin resistance.
The fact is that many of our country’s adults and youth have poor glucose control (ie, blood sugar balance) due to suboptimal insulin sensitivity. Cowan shares some incredibly practical and powerful advice for moving the needle on insulin resistance: “Perhaps the simplest and most effective strategy for improving metabolic health is moving your body after every meal. even a Walk for 10 to 15 minutes after meals it can dramatically increase glucose clearance in the muscle.”
Cowan explains the mechanism: “Insulin resistance reduces the muscle’s ability to remove glucose from the circulation after carbohydrate-containing meals. Elevated blood sugar levels lead to fatigue and brain fog and inflammatory and microvasculature problems over time.” That’s where exercise comes in, she says. “Exercise is vital to reverse insulin resistance and increased glucose clearance. Muscle contraction directly stimulates glucose uptake independently of insulin. A walk after meals provides enough muscle contraction to remove a significant amount of extra glucose from the bloodstream.”
That’s why one particularly recent technology excites Cowan: continuous glucose monitors (CGMs). He shared that this innovation “is available to the general population at a reasonable cost and with access to user-friendly application interfaces.” (If he’s looking for a product recommendation, a great CGM example would be levels.)
“CGMs allow people to access critical information about their body’s unique response to different foods and meals, sleep quality, stress, and movement. Using a monitor for even a few weeks can provide enough practical insight to design a personalized diet and lifestyle protocol for an individual and give them quick and sustainable results. In addition, CGM allows people to correlate changes in blood glucose with felt experiences within their bodies.”
When it comes to promoting insulin sensitivity, along with a plant- and fiber-rich dietary pattern and physical activity, I can’t forget to mention my favorite nutrient, vitamin D! A growing body of clinical research links vitamin D sufficiency with cardiometabolic health benefits promoting healthy glucose and insulin levels.
The fact is that any improvement on the glucose and insulin front is critical. “Optimizing glucose metabolism and insulin sensitivity is a game changer for longevity and protection against serious health problems, chronic diseases, including cardiovascular, cognitive, and metabolic,” concludes Cowan.
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