Insulin Sensitivity Webinar

Thank you for viewing our webinar!

Listed below are links where you can download the files discussed during the webinar – the exercise tip sheet and the Module 1 Guide.

A link to enroll in the HPI Diabetes Academy, as discussed during the webinar, is also below.

Click here to download the slides used during the webinar.

Purpose of the Webinar: Stress the importance of improving insulin sensitivity, which is not done by conventional treatment methods.



Exercise Tip Sheet

Module 1 Guide

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3 Keys to improving insulin sensitivity

What they aren’t telling you!

As a type 2 diabetic, you are keenly aware of the importance in controlling your blood sugar. Whether it is with your diet, the frequency or dosage of your medication, this point is hammered home!

But there is something they aren’t telling you.

Everything you are instructed to do is to control blood sugar:

  • Medication? Find the right dose so the numbers are where they like them?
  • Diet? These are the exchanges. Use them, but eat fewer calories.
  • Exercise? Go burn some of those calories you just ate!

This is nonsense.

It’s nonsense because…

Controlling blood sugar will not fix anything. Sure, you want to keep your blood sugar in check and taking your medication will help you do that. But…type 2 diabetes (and prediabetes) is a problem of insulin resistance. You’ve been told that before, right?

Insulin resistance is what causes your blood sugar to rise. Taking medication to control your blood sugar does nothing to improve insulin resistance!

So you take your medication and check your “numbers.” But what happens when your medication runs out? You need a refill or your blood sugar goes back up. Right?

This is the problem!

In order to improve your health and control your condition, you need to improve insulin sensitivity. This will allow your body to deal with the elevated blood sugar naturally, as opposed to doing it artificially with medication.

So how do you do that?

The Metabolic Problem

Outside of the obvious, type 2 diabetics are fundamentally different than non-diabetics when it comes to their metabolism. For example, at rest they burn a significantly higher amount of carbohydrates to produce calories than their non-diabetic counterparts. This is a major problem because we should all be burning fat while at rest. This holds true as they exercise – they burn a significantly lower percentage of calories from fat at all levels of exercise intensity. Beyond the metabolic and exercise differences, they have a hard time dealing with hunger and feeling satisfied because of this metabolic problem.

This is why the standard approach doesn’t work.

When you combine this with the above information – medication that controls blood sugar doesn’t improve insulin sensitivity – it is no wonder that average type 2 diabetic is told they will never be able to get off of their medication. Nothing is done to properly help them.

Improving Insulin Sensitivity is Key

There are three ways a type 2 diabetic can improve insulin sensitivity:

  • Proper diet
  • Proper exercise
  • The right amount of sleep

I know. Very groundbreaking, right?

But something in this list is key: The word proper! Because if the right kind of food is not eaten, the right kind of exercise is not done and if the right amount of sleep is not part of the equation, insulin sensitivity will not improve.

Proper Diet

The diet for a type 2 diabetic should do at least two things: 1) reduce the overall glucose load on the body. This will help reduce fat storage and help the liver better regulate circulating blood glucose (one of its many important functions). 2) It should promote a fat-burning state so that while at rest, a type 2 diabetic can decrease the amount of carbohydrates their body is burning. Did you even realize you could do this with the proper food choices?

Proper Exercise

Any kind of exercise is better than no exercise, but when it comes to a type 2 diabetic, some exercise is superior. Exercise that promotes fat-burning should serve as the bulk of physical activity. It is like a sledgehammer, battering your metabolism into submission and forcing it to get better at burning fat. Note: This will also help with the resting metabolism problem. So it has a nice side benefit. Another thing to mention: This type of activity should be continuous and last more than 30 minutes – with an hour being optimal. Why? Because it takes a while for your body to get into a good fat burning zone. You need to get in that zone and then stay there.

The right amount of sleep

A lack of quality sleep is associated with every chronic condition known to man. Type 2 diabetes is no different. Further, most people don’t necessarily need to go to bed earlier to improve the quality of their sleep. They just need to change a few things in the last hour or so before they go to bed. After a good dinner the night before and a good night’s sleep, your metabolism is just about perfect.

Start doing these things

If you start doing these things, your insulin sensitivity will improve. Your body will start controlling blood sugar naturally, like it is supposed to do.

The longer you do this, the more your insulin sensitivity will improve, which means in the long run, you won’t have to panic if/when your medication runs out.

If you’d like to learn more…

I recently hosted a webinar on these very topics.

If you’d like to view a recorded version of the webinar, enter your name and email address below and we will send it to you right away.

Webinar: Why Wellness Fails April 2016

Below is the recording from our webinar on Why Wellness Fails to control medical costs, recorded on April 13, 2016.

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Please share across all of your social networks!

The information included in this webinar is important. We know the drill – healthcare costs are crippling all of us. However, with the right approach to wellness and by implementing the right programs, we can have a significant impact!

Unfortunately, the standard, run-of-the-mill “Wellness Programs” are unable to accomplish this!

If you have questions or need help, download the vCard for Brian Sekula (below) and reach out. We are glad to help!

 

A pdf version of the slides.


 

Links for further reading

One slide in the webinar had links to additional articles on our website(s). Here the links:

Additional Readings
Type 2 Diabetes is killing your company.
Is exercise more difficult with type 2 diabetes?
RPE and determining exercise intensity.
Dinner with the husband, the shakes and metabolic flexibility.
2015 Member of the Year: Kathryn.
The IARC: Red Meat and Cancer.

 

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You’re doing eggs all wrong!

Image from bostonmagazine.com.

 

You’ve heard it before, maybe even believe it yourself:

Eat the egg whites and trash the yolks!

Egg yolks are full of saturated fat and cholesterol – they are bad for you!”

The list goes on…

It’s hard not to get caught up in this line of thinking because it seems to be everywhere. After all, nearly every restaurant that serves breakfast has a “healthy breakfast option” that removes the yolks from the eggs.

Thinking this way is doing eggs all wrong. It’s time to stop the egg-yolk-phobia!

Yolk is the healthiest part of the egg!

Look at the image below. From a single egg yolk (17 grams), it’s easy to see yolks are loaded with micronutrients!

These restaurants and their healthy egg options are getting rid of the healthiest part of an egg. Compare the nutrient density of the egg white from a single egg below.

Not much of a comparison. In fact, there are bunch of zeros when it comes to nutrient density of the egg white.

Beyond the direct comparison, the protein in egg whites is more difficult to digest when the fats from the egg yolks are not available to help your body digest them.

But, but saturated fat and cholesterol!

Yes, we all know the drill. Eating saturated fat raises cholesterol, which increases heart attack risk. This is simply not true. Although eating a “saturated” fat like Crisco certainly increases your risk, it’s not really a saturated fat.

Further, study after study after study has repeatedly shown that dietary cholesterol and saturated fat has little impact on your cholesterol levels. Cholesterol levels are internally regulated, when you consume more, your body makes less. And vice-versa.

Finally, studies show that consuming whole eggs improves cholesterol profile, increases HDL and improves metabolic syndrome here, here and here.

Beyond all of that, high cholesterol is (supposedly) a risk factor indicating an increased risk for cardiovascular disease. Some would argue against that.

See? Eggs aren’t so bad!

In fact, they are one of the best foods you can eat. Their awesome micronutrient profile means they go a long way to filling your satiety bucket, which means your body will stay full longer.

What about the calories?

What about them? A single, large boiled egg contains 70-80 calories, depending on size. So if you eat two boiled eggs for breakfast, you are consuming 150-160 calories. Compare that to a medium, plain bagel at nearly 300 calories! And the nutrient density in the whole egg completely blows away the bagel. So you are eating fewer calories and doing a better job of feeding your body.

Not much of a comparison!

Tell’em they’re doing eggs all wrong!

The next time someone tells you the egg yolk should be thrown out, tell them they are doing eggs all wrong. Then proceed to recite everything in this article.

And the next time you have breakfast at a restaurant, tell your waiter you want the healthy eggs, those WITH the yolk!