#Exercise and insulin sensitivity

[willowsearth]

Insulin Resistance: What it is and How to Reverse it

Insulin is a hormone produced by your pancreas that plays a crucial role in regulating your blood sugar levels. When you eat carbohydrates, your body breaks them down into glucose, which is then absorbed into your bloodstream. Insulin helps your cells take up glucose and use it for energy. However, if you eat too many carbohydrates or have a diet high in processed foods and sugars, your body may…

[wellhealthhub]

Diabetes and Aging: Unique Trials Confronting Elderly Individuals with Diabetes

With the gradual advancement of the global population, the incidence of diabetes among senior citizens is unequivocally surging. The intricate process of aging orchestrates numerous physiological alterations, including modifications in insulin sensitivity, thus bequeathing the task of diabetes management as an intricate and formidable endeavor for the elderly cohort. The present article ventures…

[mehmetyildizmelbourne-blog]

Here’s Why and How to Shift from a Sugar to a Fat-Burning Metabolism

Regardless of age, when our body is fat-adapted, it can effortlessly generate energy from sugar and fat, giving us a better metabolic position and a defined body.  A long time ago, when struggling with metabolic issues, I learned that anthropological studies indicated that humans survived famines and evolved by gaining fat-adapted bodies. When studying mechanisms, I found that gluconeogenesis…

[ancientroyalblood]

Understanding Insulin Resistance: Causes, Symptoms, and Solutions

Insulin resistance is a condition where the body’s cells become less responsive to insulin, a hormone that helps regulate blood sugar levels. This resistance impairs the body’s ability to use glucose effectively, leading to elevated blood sugar levels and potentially increasing the risk of developing type 2 diabetes and other health issues. Understanding insulin resistance, recognizing its…

[mr-divabetic]

This episode of Divabetic's podcast features tips, advice, and strategies for turning around a Prediabetes or a Type 2 Diabetes diagnosis. Guests include Jill Weisenberger MS, RDN, CDCES, CHWC, FAND, and gospel music recording artist, Pat Lacy.

Jill Weisenberger is recognized internationally for her expertise in nutrition, diabetes, and prediabetes. She worked as a nutrition counselor, diabetes educator, and health coach in hospitals, research, and private practice settings. Jill helps leverage resources, recipes, and scientific insights to find better ways to improve eating and smart living, reduce the risk of mismanaged diabetes health-related complications and support better health. Jill is the author of Prediabetes: A Complete Guide, 2nd edition, Diabetes Weight Loss Week By Week, 21 Things You Need to Know About Diabetes and Your Heart, and The Overworked Person's Guide To Better Nutrition. Additionally, she offers the Prediabetes Meal Planning Crash Course, Prediabetes Turnaround, Type 2 Eating Guide, and a Stick With It Video Course.

Vocalist Pat Lacy, who has worked with The Sounds of Blackness and Luther Vandross, shares her experience living with type 2 diabetes and how she managed to turn her health around by modifying her lifestyle. This podcast features music from Pat Lacy's upcoming gospel album, I'm Taking You To Church.

[pierrotdoesnteat]

FIVE STAGES OF FASTING:

- the process of fasting begins about 8 hours after your last meal, and has five different stages each with different benefits. I am by no means an expert, and am using various sources to piece this together; with that being said, if I get something wrong please feel free to correct me.

STAGE ONE:

- 8-12 hours after last meal. - blood sugar/glucose levels begins to dip; you may experience hunger, fatigue, food cravings, and trouble concentrating. - at around 12 hours, blood sugar levels begin to stabilize as your body starts tapping into stored glycogen. - also around 12 hours, your body begins to enter early stages of ketosis meaning your body isn't relying on carbohydrates for fuel and instead begins to burn stored fat. - short-term fasting may also lower blood pressure and increase insulin sensitivity.

STAGE TWO:

- 12-18 hours after last meal. - by now, your body should be fully in ketosis. your liver should begin converting stored fat into ketone bodies; these provide energy to your heart, brain, and muscles. - ketones suppress your appetite; this stage of fasting decreases ghrelin, the hormone that makes you want to eat a lot of food and stabilizes insulin levels which helps to reduce cravings. - you may notice an increase in mental clarity in this stage due to a boost in brain-derived neurotrophic factor (BDNF).

STAGE THREE:

- 24 hours after last meal. - this stage is referred to as autophagy, or "self-eating." this stage is when your body begins recycling old or damaged cells and reducing inflammation; this can provide an anti-aging effect.

STAGE FOUR:

- 36-48 hours after last meal. - 48-hour fasting can increase human growth hormone (HGH) secretion by up to 400%. HGH increases muscle mass, stimulates faster muscle repair, and can speed up the healing process for wounds and more serious injuries. - this stage is no longer considered intermittent fasting.

STAGE FIVE:

- 72+ hours after last meal. - this stage of fasting should not be taken lightly; if fasting for several days, make sure you drink plenty of water, get plenty of electrolytes such as sodium, magnesium, and potassium. - by now, you should be in a deep state of ketosis and autophagy should be in full effect. - during this stage, your liver significantly reduces the production of a hormone called IGF-1, triggering stem cell production. - a study from 2014 found that prolonged fasts between 48-120 hours activate pathways that induce stem cell production, leading to cellular toxin resistance, immune system regulation, and protection against cellular damage caused by chemotherapy.

FASTING TIPS:

- regardless of the length of fast, stay hydrated. - keep physical activity to a minimum, or only do light exercises. walking, stretching/yoga, and meditating are great options during this time. - do not break your fast with large amounts of food, or processed foods. easily digestible natural foods, like bone broth, chicken, and green vegetables are your best option. avoid things like dairy, alcohol, and foods high in lectin like baked goods for the first couple days after your fast ends. - when breaking your fast, eat slowly and hydrate before eating. the less junk food your body is used to, the easier it is. - adding probiotics into your diet can make breaking a fast easier; your body needs these either way.

[theambitiouswoman]

Women's Health: Daily habits that could be affecting your hormones

Hormones play a central role in the proper functioning of your body and overall health. They affect your menstrual cycle, fertility, bone health, mental and physical health. Your skin, weight, thyroid, energy levels, heart and breast health and much more.

These are some common habits that can influence hormonal balance:

Sleep: Irregular sleep can disturb hormone production, like cortisol, insulin, and growth hormones.

Diet: Eating lots of processed foods, unhealthy fats, and sugars while lacking essential nutrients can lead to hormonal imbalances. Extreme diets can also harm hormones.

Stress: Chronic stress releases cortisol, disrupting other hormones in the body.

Exercise: Too much or too little exercise can impact hormone levels. Overtraining raises cortisol, while being sedentary affects insulin sensitivity.

Caffeine and alcohol: Consuming too much caffeine or alcohol can affect hormone production and the endocrine system.

Plastic usage: Some plastics contain chemicals that disrupt hormones, especially when they leach into food and drinks.

Skincare and household products: Harmful chemicals in skincare and household items can act as hormone disruptors.

Medications and contraceptives: Some medications and birth control methods alter hormone levels.

Smoking: Smoking and secondhand smoke can disrupt hormones.

Environmental toxins: Exposure to pollutants like pesticides, herbicides, and chemicals in the environment act as endocrine disruptors, affecting hormone production and function.

Hydration: Staying hydrated is vital for hormone secretion and function.

Sunlight exposure: Natural sunlight helps regulate circadian rhythm and melatonin production, impacting other hormones.

Social interactions: Loneliness and social isolation affect hormone production and stress hormones.

Water bottles and food containers: Bisphenol A (BPA): Found in plastic bottles and containers, BPA can disrupt hormones when it seeps into food or drinks.

Laundry products: Some laundry products have chemicals that act as EDCs, impacting hormone balance through skin absorption.

Synthetic fabrics: Fabrics like polyester can cause increased sweating and heat retention, potentially affecting hormones.

Personal care products: Certain cosmetics and shampoos may contain harmful chemicals that interfere with hormone levels.

Intermittent fasting: Extreme fasting or calorie restriction may disrupt hormonal balance for some individuals.

Gut health: A healthy gut, supported by a balanced diet and probiotics, positively affects hormone metabolism.

Birth control methods: Hormonal contraceptives, like pills, patches, or IUDs, can influence hormone levels and affect individuals differently.

[nenelonomh]

how to reduce acne (and what is acne)

acne is a skin condition that occurs when hair follicles become clogged with oil and dead skin cells. it typically results in whiteheads, blackheads or pimples that can appear on the face, forehead, chest, upper back and shoulders. acne is most prevalent among teens but can affect people of all ages. several factors contribute to acne, such as excess oil production, buildup of dead skin cells, bacterial growth and inflammation.

acne is not inherently 'bad' but it is a source of discomfort for many people. while acne itself is not a bad thing, it can lead to potential complications if not managed properly, such as scarring or emotional distress.

when reading this post, it is important to remember that everyone's skin is different and what works for one person may not work for another. i'd like to add that i am not a dermatologist, and this post is written with my own experience in mind as well as research online.

reducing acne involves a combination of skincare practices and lifestyle adjustments. here are some recommended actions:

properly wash your face cleanse your face twice daily to remove excess oil, sweat and dirt. some common face washing mistakes include using the wrong cleanser, over-washing your face, under-washing your face, the wrong water temperature and using a dirty washcloth. don't worry if this all seems confusing, here's a post on how to properly wash your face.

know your skin type use products suitable for your skin type only--oily, dry, combination or sensitive. you can find this out by visiting a dermatologist or (alternatively) researching the skin types and seeing which best matches your skin.

moisturise moisturiser curbs dryness, which balances oil production in your face and therefore helps to prevent acne. choose a non-comedogenic moisturiser to not clog your pores.

consider over-the-counter treatments think about acne treatments with ingredients like benzoyl peroxide or salicylic acid.

stay hydrated drink plenty of water to maintain skin hydration. good hydration helps to maintain skin elasticity, supports the skin's protective functions and prevents sunburn, sensitivity and oiliness. women should drink about 2.7L of fluids every day (including water, other beverages and food).

limit makeup use minimal makeup and ensure that it is non-comedogenic. don't stop wearing makeup if it is something you enjoy, however, try to limit it in acne-strong areas.

don't touch your face this is a big one, and yet so many people do it. keep your hands away from your face to prevent the spread of bacteria. seriously, you use your hands for so much--you don't want the germs of everything you've touched on your face.

limit sun exposure protect your skin with appropriate sunscreen. and remember to re-apply! limiting sun exposure also reduces skin cancer risk. balance is key, though, because the sun is necessary for vitamin d production and maintaining circadian rhythms.

exercise regularly physical activity can help reduce stress, which may contribute to acne.

enjoy a healthy diet eating a well-balanced diet can support skin health. consider reducing dairy and high glycemic foods. a diet with a low glycemic index may help balance hormone levels, which is the same effect when insulin spikes occur less. essential nutrients promote skin health and help to repair and maintain the skin barrier.

invest in stress management find ways to reduce stress, such as journaling or going for a walk. stress can worsen acne. this is because, under stress, the body's healing process slows down, meaning acne can take longer to heal and become more severe. stress hormones can also increase oil production, leading to clogged pores.

(images are from pinterest)

[starvingphilosofers4]

Why weightlifting is important fore wl

(Just to make it clear im not a coct9r this is just things i reserched and also chat gpt)

1. Boosts Metabolic Rate

Increases Muscle Mass: Weightlifting builds lean muscle, which is metabolically active tissue. More muscle means your body burns more calories at rest, improving your basal metabolic rate (BMR).

Afterburn Effect (EPOC): Weightlifting causes excess post-exercise oxygen consumption (EPOC), meaning your body continues to burn calories for hours after your workout as it repairs and rebuilds muscle.

2. Preserves Muscle During Weight Loss

When you’re in a calorie deficit, your body may break down muscle along with fat. Weightlifting helps preserve muscle mass, ensuring most of your weight loss comes from fat.

3. Improves Body Composition

Unlike just dieting or cardio, weightlifting shapes your body by increasing muscle tone and reducing fat, leading to a leaner, more defined appearances.

4. Increases Energy Expenditure

Weightlifting sessions burn calories, and heavier or more intense lifts can significantly contribute to your daily calorie burn. Combining it with a balanced diet accelerates fat loss.

5. Supports Long-Term Weight Maintenance

Building and maintaining muscle through weightlifting helps prevent weight regain by keeping your metabolism higher over time.

6. Enhances Overall Health

Weightlifting improves insulin sensitivity, bone density, and joint health, all of which can contribute to better energy balance and weight management.

Key Takeaway

Weightlifting doesn’t just burn calories during a workout; it transforms your metabolism and body composition, making it a powerful ally in sustainable weight loss and overall fitness. Pair it with a proper diet and adequate recovery for the best results.

[fitnessnirvana]

How can getting more sleep improve my gym success?

We've already discussed how doing out can improve your sleep, but did you know that obtaining the proper amount of sleep can also improve your ability to work out? This is the approach...

Sleep is when the body really recovers:

Any kind of exercise works by putting the body under stress and creating little injuries that must be healed. The body will recover stronger and better equipped to withstand the burden the next time around if the repairs proceed as planned. Your body seems to go into full recovery mode as you sleep. Research has shown that growth hormone levels jump dramatically at night, but only when participants are soundly asleep.

It doesn't matter if you lift weights or run—sleep is necessary for both recuperation and improvement. Make sure you allow adequate time for your body to rest and recuperate from your workouts if you want to know whether your efforts in the gym are paying off. Not only should you think about getting enough sleep, but you should also schedule frequent rest days to avoid working out every day.

2. Poor sleep promotes fat gain:

Lack of sleep is directly linked to higher levels of the hormone ghrelin, which causes hunger, lower levels of the hormone leptin, which causes satiety, poor insulin sensitivity, which causes fat to be deposited more readily, and other factors, according to a 2009 analysis of the scientific literature. In the end, this means that lack of sleep can set off a series of negative events that culminate in weight increase. Making sure you're getting enough sleep is a smart idea if your gym goals are centered around losing weight, as for many of us, the last thing we want is to increase our appetite while simultaneously storing more fat.

3. Sleep deprivation means 'hitting the wall' faster:

Studies have revealed that while mild sleep deprivation doesn't seem to have a direct effect on cardiovascular response or muscle strength, it does shorten the duration until fatigue sets in. Furthermore, people who lack sleep always have higher levels of perceived effort, which means that whatever activity they undertake will feel far more difficult and uncomfortable regardless of their actual condition.

The main takeaway from all of this is that not only will you feel much worse about getting up, going to the gym, and starting your workout in the first place, but you won't have as much energy to get in a quality workout or for a prolonged workout, which is particularly bad for endurance athletes.

[rabbits-of-negative-euphoria]

speaking of Pearl Davis--and speaking as someone who finds the current "fat positivity" movement morally repugnant--one thing that really irks me about the redpill space's view of women is this idea that whatever a man can achieve through exercise, a woman can also achieve the exact same way in the same time frame.

a healthy exercise regimen for a woman looks like daily walks and strength training 2-3x per week. she should not be doing HIIT often, and especially not on her period, but she probably won't be getting a period at all if she trains the same way a gym bro does.

a healthy and sustainable rate of weight loss for a woman looks like 2 lbs per week. when I hear a woman say she dropped 20 lbs in a month, I know she's either going to gain it all back or encounter chronic health issues (like my very own gallstone, which women develop at a rate nearly 3 times higher than men).

Women metabolize more lipids, and correspondingly less carbohydrates and proteins, than equally trained and nourished men. Females tend to have a greater proportion of body fat than men, which is stored in the gluteal-femoral region in women compared with the visceral area in men. Total cross-sectional muscle area is 60%–85% lower in women than in men, and greater muscle mass activation requires increased need to replenish stores and increased glycogen breakdown turnover. Males have greater skeletal muscle mass, and women have more body fat. There is also an overall increased left ventricular end-diastolic volume in males compared with that found in females.

also noted in the study is the decreased insulin sensitivity some people experience after a HIIT workout, and I would argue insulin resistance is women's greatest hurdle when it comes to losing weight

we were designed to store fat to sustain ovulation and pregnancy. it is not only easier for us to gain it and harder for us to shed it than it is for a man, the very strategies that work for a man may work against a woman.

[breezingby]

Potential Health Benefits

Honey has many potential health benefits, including: (here's just a Few)…

Anti-inflammatory

Honey contains an enzyme called catalase that can help relieve minor inflammation. It can be used topically to treat burns and wounds, and orally to treat coughs and sore throats.

Antibacterial and antiviral

Honey can help fight infections caused by bacteria, viruses, and fungi. It can also be used to treat acne by dabbing a small amount onto pimples to reduce swelling and fight bacteria.

Antioxidant

Honey contains antioxidants like phenolic acids and flavonoids, which may help improve cholesterol levels and decrease the risk of heart disease. Honey can also help prevent and treat degenerative diseases.

Studies suggest that honey might offer antidepressant, anticonvulsant and anti-anxiety benefits. In some studies, honey has been shown to help prevent memory disorders. Wound care. Topical use of medical-grade honey has been shown to promote wound healing, particularly in burns.

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Cinnamon has many potential health benefits, including:

Blood sugar

Cinnamon may help lower blood sugar levels, which can be beneficial for people with type 2 diabetes. It may also improve insulin sensitivity and glucose tolerance factor (GTf), which can help with weight loss.

In addition to being an antioxidant, anti-inflammatory, antidiabetic, antimicrobial, anticancer, lipid-lowering, and cardiovascular-disease-lowering compound, cinnamon has also been reported to have activities against neurological disorders, such as Parkinson's and Alzheimer's diseases.

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Ginger has many health benefits, including:

Digestion: Gingerol, a natural compound in ginger, can help with digestion, nausea, and vomiting from motion sickness, pregnancy, and cancer chemotherapy. It can also help with mild stomach upset.

Anti-inflammatory: Ginger contains over 400 natural compounds, some of which are anti-inflammatory. It can help with bloating, gas, and reducing inflammation.

Pain relief: Ginger can help with osteoarthritis pain, menstrual cramps, and sore muscles.

Blood sugar: Ginger can help improve blood sugar regulation and lower blood sugar.

Heart health: Ginger can help lower blood pressure and cholesterol, which can help prevent heart disease. It can also improve circulation and promote the breakdown of fats in the bloodstream.

Immune system: Ginger can help strengthen the immune system and fight germs.

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Turmeric ~ In addition to these conditions, research studies have shown some possible benefits of turmeric for:

Inflammation

Degenerative eye conditions

Metabolic syndrome

Arthritis

Hyperlipidemia (cholesterol in the blood)

Anxiety

Muscle soreness after exercise

Kidney health

In India, it was traditionally used for disorders of the skin, upper respiratory tract, joints, and digestive system. Today, turmeric is promoted as a dietary supplement for a variety of conditions, including arthritis, digestive disorders, respiratory infections, allergies, liver disease, depression, and many others.

.......

Chili peppers contain many compounds that may have health benefits, including:

Capsaicin The chemical that gives chili peppers their heat, capsaicin may help with:

Pain relief: Chili peppers can help with headaches, migraines, and joint pain. You can apply chili peppers directly to the skin to reduce the amount of a chemical that sends pain signals to the brain.

Metabolism: Capsaicin can increase your metabolic rate, which can help you burn more calories and eat fewer unhealthy foods. Some studies have also shown that capsaicin can reduce appetite and increase fat burning, which may help with weight loss.

Inflammation: Capsaicin is one of the most studied natural ingredients for its anti-inflammatory properties.

Digestion: Capsaicin can help clear phlegm and congestion, and may promote a healthy gut microbiome, which is important for a healthy immune system.

Vitamin A and vitamin C: Chili peppers are a great source of both vitamins, which can help boost your immune system and support eye health. Vitamin C can also help your body absorb iron and promote healthy skin.

Carotenoids: Chili peppers contain carotenoids, which may help protect against cancer. Some research suggests that capsaicin may also contribute to cancer cell death.

Keep in Mind

Take charge of your health—talk with your health care providers about any complementary health approaches you use. Together, you can make shared, well-informed decisions.

Using Dietary Supplements Wisely

Know the Science: How Medications and Supplements Can Interact

Know the Science: How To Make Sense of a Scientific Journal Article

[covid-safer-hotties]

Also preserved in our archive

By Nikhil Prasad

Medical News: As the COVID-19 pandemic continues to unfold, new research highlights a startling link between the virus and metabolic disorders. A study conducted at the "Victor Babes" University of Medicine and Pharmacy in Timisoara, Romania, reveals how COVID-19 can trigger insulin resistance, even in individuals with no prior history of diabetes. This development sheds light on the long-term metabolic consequences of the virus, raising concerns for millions of COVID-19 survivors worldwide.

The research team focused on understanding the relationship between long COVID-19 syndrome and metabolic disruptions. This Medical News report aims to make their findings accessible to a wider audience, emphasizing the risks associated with the virus's lingering effects.

The Study: Design and Key Findings This prospective observational study included 143 non-diabetic individuals who had tested positive for SARS-CoV-2 between January 2020 and December 2022. Participants underwent evaluations at the time of hospital admission, and follow-ups were conducted four and twelve months later. Researchers measured fasting glucose, insulin, and C-peptide levels using intravenous arginine stimulation tests, along with body mass index (BMI) and inflammatory markers like high-sensitivity C-reactive protein (hs-CRP) and erythrocyte sedimentation rate (ESR).

Key findings from the study include: -Insulin Resistance and Long COVID: Approximately 30.7% of the participants developed long COVID-19 syndrome. Of these, 75% exhibited insulin resistance and eventually developed diabetes within one year, compared to 55.8% of those without long COVID-19.

-Impact of Obesity: Among obese participants (BMI > 30 kg/m²), 62% experienced elevated blood glucose levels a year post-infection.

Surprisingly, obesity rates did not differ significantly between those with and without long COVID-19, suggesting that other factors, such as chronic inflammation, play a pivotal role.

-Inflammatory Markers and Metabolic Disturbances: Elevated hs-CRP and ESR levels correlated with insulin resistance, highlighting the role of inflammation in disrupting metabolic health.

However, the triglyceride-glucose (TyG) index, another marker of insulin resistance, showed weaker correlations, pointing to the complexity of the underlying mechanisms.

Chronic Inflammation: A Central Culprit The study underscores the role of chronic inflammation in the development of insulin resistance among COVID-19 survivors. Prolonged activation of the immune system, potentially triggered by viral remnants or autoimmune responses, can interfere with insulin signaling. This disruption leads to poor glucose absorption by cells, resulting in elevated blood sugar le vels.

The virus's ability to infect pancreatic beta cells, which are crucial for insulin production, exacerbates this problem. By binding to ACE2 receptors on these cells, SARS-CoV-2 can impair their function, causing a decline in insulin secretion. This interplay of inflammation and cellular damage creates a perfect storm for the onset of metabolic disorders.

Implications for Public Health and Patient Care The findings highlight the urgent need for healthcare systems to prioritize monitoring metabolic health in COVID-19 survivors, especially those with long COVID-19 syndrome. Routine screenings for insulin resistance, glucose levels, and inflammatory markers could help identify at-risk individuals early, enabling timely interventions.

For patients, adopting a healthier lifestyle becomes more critical than ever. Weight management, regular exercise, and a balanced diet can help mitigate the risk of developing insulin resistance and other metabolic complications.

Future Directions in Research and Treatment The study opens the door for further investigations into the molecular mechanisms linking COVID-19 to insulin resistance. Understanding these pathways could pave the way for targeted therapies to prevent or reverse metabolic damage. Potential treatments might include anti-inflammatory drugs, insulin-sensitizing medications, and advanced glucose-lowering therapies like SGLT2 inhibitors and GLP-1 receptor agonists.

Moreover, ongoing trials, such as the DARE trial examining dapagliflozin's efficacy in hospitalized COVID-19 patients, may offer insights into how existing diabetes treatments can benefit long COVID-19 sufferers.

Conclusion This research highlights a concerning connection between COVID-19 and insulin resistance, even in individuals without prior metabolic conditions. The long-term implications of this link extend beyond the immediate health crisis, signaling a potential wave of diabetes cases in the years to come. As healthcare providers and researchers grapple with these findings, a comprehensive approach addressing both respiratory and metabolic health will be crucial.

The study findings were published in the peer-reviewed Journal of Personalized Medicine. www.mdpi.com/2075-4426/14/9/911

[becomingmeg]

supplements i take every day to support my body!! and what they do :) 💗

l-glutamine:

an important fuel for your immune system. white blood cells use it to fight off infections and keep you healthy. It also helps repair damaged tissue.

also many white blood cells in your intestines use glutamine. It helps protect and strengthen the gut, keeping it healthy and preventing damage.

l-carnitine:

l-carnitine helps the body make energy by moving fats into tiny parts of cells called mitochondria, where the fats are turned into energy. It also helps get rid of waste to keep cells healthy.

ashawaganda:

can reduce stress, boost energy, improve sleep, enhance focus, strengthen immunity, support heart health, increase muscle strength, and balance hormones.

chromium picolinate:

helps regulate blood sugar, reduces cravings, supports weight loss, and improves insulin sensitivity.

omega 3 fish oil:

supports heart health, reduces inflammation, improves brain function, promotes healthy skin, and supports joint health.

creatine:

boosts muscle strength, enhances exercise performance, supports muscle growth, and improves recovery after workouts.

after every meal - betaine HCI pepsin:

helps improve digestion, supports stomach acid production, aids in breaking down proteins, and enhances nutrient absorption.

*side note - I have taken a blood test that shows my body does not produce as much pepsin as needed. I would recommend getting a test done to see which vitamins your body needs!! but I do not recommend taking pepsin unless you know your body does not supply as much as your body needs.

[mr-divabetic]

Mr. Divabetic hosts this podcast on tips, advice, and strategies for turning around a Prediabetes and Type 2 Diabetes diagnosis. Guests include Jill Weisenberger MS, RDN, CDCES, CHWC, FAND, and gospel music recording artist, Pat Lacy.

Jill Weisenberger is recognized internationally for her expertise in nutrition, diabetes, and prediabetes. She worked as a nutrition counselor, diabetes educator, and health coach in hospitals, research, and private practice settings. Jill helps leverage resources, recipes, and scientific insights to find better ways to improve eating and smart living, reduce the risk of mismanaged diabetes health-related complications and support better health.

Jill is the author of Prediabetes: A Complete Guide, 2nd edition, Diabetes Weight Loss Week By Week, 21 Things You Need to Know About Diabetes and Your Heart, and The Overworked Person's Guide To Better Nutrition. Additionally, she offers the Prediabetes Meal Planning Crash Course, Prediabetes Turnaround, Type 2 Eating Guide, and a Stick With It Video Course.

Vocalist Pat Lacy, who has worked with The Sounds of Blackness and Luther Vandross, shares her experience living with type 2 diabetes and how she managed to turn her health around by modifying her lifestyle. This podcast features music from Pat Lacy's upcoming gospel album, I'm Taking You To Church.

[beautyandlifestyleblog86]

Foods To Boost Insulin Sensitivity

Insulin sensitivity is your body's ability to effectively use insulin to regulate blood sugar levels. Improving it can help prevent conditions like type 2 diabetes and metabolic syndrome.

Here are some food groups that can help enhance insulin sensitivity:

Focus on These Food Groups

* Non-starchy vegetables: These are low in carbohydrates and rich in fiber, which can help regulate blood sugar levels. Examples include broccoli, spinach, kale, carrots, and bell peppers.

* Lean proteins: These help maintain blood sugar levels and support overall health. Good options include chicken, fish, tofu, beans, and lentils.

* Whole grains: These provide sustained energy and fiber, contributing to better blood sugar control. Opt for brown rice, quinoa, whole-wheat bread, and oats.

* Healthy fats: These are essential for overall health and can help regulate insulin levels. Include avocados, olive oil, nuts, and seeds in your diet.

* Low-fat dairy: Dairy products can be part of a balanced diet, providing calcium and protein. Choose low-fat or skim milk, yogurt, and cheese.

* Fruits: While fruits contain natural sugars, they also offer fiber and essential nutrients. Enjoy them in moderation as part of a balanced diet.

Additional Tips

* Limit processed foods: These often contain high amounts of added sugars and unhealthy fats, which can negatively impact insulin sensitivity.

* Control portion sizes: Even healthy foods can contribute to weight gain if consumed in excess.

* Stay hydrated: Drinking plenty of water helps regulate blood sugar levels.

* Regular exercise: Physical activity improves insulin sensitivity and overall health.