TAGS
Insulin receptors are sensitive and ready to receive insulin and glucose (acceleration).
Insulin and glucose are shuttled to the cells and the liver and levels steadily decline (releasing the gas pedal).
Glucose: Carbohydrates, such as a sugar or starch, are broken down into a simple sugar called glucose. Glucose “” is in our blood stream.
Insulin: Hormone excreted from the beta cells of the pancreas in response to a rise in blood glucose. Insulin holds the hand of glucose, then knocks on the door of our cells and liver, and shouts “hey, open up, I’ve got glucose for you“. Glucose and insulin pop into the cell and provide energy to that cell.
Insulin Sensitivity: A measure of how sensitive the the insulin receptors are to the knock of insulin. If the knock of insulin is constant and loud, the insulin receptors won’t open the door (insulin resistance). If the knock is occasional and the cells need energy, the insulin receptors will readily open the door (insulin sensitive).
1. Consumption of carbohydrate — we eat a healthy source of carbohydrate, say a sweet potato. Pro tip: and with carbohydrate to slow down the release of glucose into the bloodstream
2. Blood glucose levels rise — salivary and pancreatic amylase, and small intestinal brush border break down carbohydrates into glucose, which passes into our bloodstream.
3. Beta cells of pancreas release insulin — in response to glucose in the blood, the pancreas secretes a proportional amount of inulin into the blood.
4. Insulin shuttles glucose into body cells and the liver to be used for energy later — if the insulin receptors are sensitive (they’re not bombarded by constant knocking, or constant glucose), the cell readily accepts the insulin and glucose.
5. Insulin levels decline, blood glucose levels decline, homeostasis is reached – our body likes coming back to homeostasis — it’s where it feels comfortable.
Over time, over-consumption of carbohydrate and constantly high glucose and insulin levels decrease insulin receptor sensitivity. The cells no longer hear the insulin. Yet, the cells are starved for fuel. This is insulin resistance.
Overfed, but undernourished.
by not getting too hungry or too full.
Fat slows absorption of glucose, which prevents those blood sugar highs and lows. Eat fat at each meal– like , , and . Eat protein at each meal — , .
See any of ? Ditch it!
Lack of sleep increases cortisol, inflammation and sets us up for cravings the wrong foods. Cortisol also stimulates the release of glucose into our bloodstream, raising both glucose and insulin levels. Use things like and turn off your electronics 2 hours before bed!
Again, chronic stress increases cortisol which keeps blood glucose and insulin levels raised.
Interval or cardiovascular on most days can increase insulin sensitivity
Regulating blood sugar sensitizes our cells to the signal of insulin and give our cells the fuel it needs. To drive in the luxury car of well-regulated blood sugar, eat quality fats and proteins at most meals, decrease stress and incorporate movement each day.
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