How to Lower Your Insulin Resistance (NEW Clinical Trial!)

A new study looks at the effect of lifestyle on insulin resistance. A look at how to improve our insulin resistance using foods and exercise.

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Animations: Even Topland @toplandmedia

Link to the study:

Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.

#NutritionMadeSimple #GilCarvalho

0:00 New Insulin Resistance study
2:12 The twist
3:10 Effect on Insulin Resistance
4:38 Exercise & Insulin Resistance
6:00 Strengths & Weaknesses

[murrayburke]

Doc — Your videos have truly helped me. In the past two years, I have lost 30 percent of my body weight. I now walk five days a week >15K steps. I stopped eating processed foods, no food from drive through windows, limited carbs to 25 grams per day, incorporated fatty fish (salmon, sardines), eggs, cruciferous vegetables, berries, healthy nuts, flaxseed, chia seed, yogurt and coffee with monk fruit sweetener instead of sugar. Last month, my HbA1c was 5.1 — down from 6.3. Fasting glucose 90, insulin 11 and triglycerides 43 are all within reference ranges. VLDL of 12 mg/dl, HDL 63, LDL 74 and total cholesterol of 149…without medical intervention. I’m glad I didn’t choose weight loss surgery or semaglutide. My results come from fundamental changes in food and activities. All this at age 63. This is easily sustainable. I have changed. Your advice has been invaluable, Dr. Gil!

[angelaasadi]

Your videos cut out all the noise. Your information is real science. Great information! Thank you.

[jonahrichardson]

Love your videos! As a dietitian that works in community health it is great to see someone who can show and effectively explain these studies without bias or an agenda. I show a lot of my clients your videos and they love them and learn a lot!

[fredred]

I trust your content more than a lot of well intentioned "experts" on YouTube. Being in my mid 60's I couldn't help but smile at the conclusion of the video. Every few years some study comes out about daily exercise and the results are always the same. Turns out, it is good for you! 😄

[NoLimitsNatty]

In a way, this can explain how someone can be overweight & claim not to have any health issues the problem comes once they get older & stop moving as much or too big which prevents them from moving more, we can always improve by using everything we know to optimize health & longevity because we will get older & movement will decrease from before in most cases so optimize while you can & don't wait until is harder why make things more difficult. Thank you for all the excellent information.

[zeshef]

Being insulin resistant and overweight, low carb and high fat was a lot easier to adhere to for weight loss for me. 3 years and slow and steady weight loss and regained mobility to be able to do refular excersive. Once my insulin resistance condition had improved significantly and I had built solid exercise routine, then I started experimenting with different diet compositions. It is a lot easier to avoid processed starches when doing low carb (via actually counting carbs) and it hunger is a lot more under control. Reintroducing legumes and grains makes hunger signals a lot stronger.

In short, using diet compositions as tools to achieve personal goals is a great idea - especially in cases where deep metabolic problems already have taken a foothold.

[johngriswold]

I would love to see these kinds of studies done on more normal weight people. People who are NOT obese also often deal with pre-diabetes and chronic metabolic syndrome as they age, and usually the only treatment course really pushed for them is one of medication. Not sure if there's a "point of no return" beyond which lifestyle caused disease can not be reversed by lifestyle changes, or if those changes can always be treated by lifestyle treatments.

[johnmelton]

After watching Dr. Berg and Ekberg for years, I feel deceived now and now I can see the reality thanks to you.

[Arfonfree]

I have already lost the weight (28%) and am doing the exercise. I lost the weight on a low carb diet, which has its own risks, so I've been trying to add in a few more carbs in order to try to stabilize my weight. I theorized that my regime would have (should have?) improved my insulin sensitivity. I am so happy to see that there is some science supporting this theory.
Thank you.

[inlandwatchreviews]

My friend lost 57 pounds going vegan, I have lost 57 pounds going carnivore. I am using this lifestyle to get to my normal weight. when I get to where I need to be, I hope to switch to a mediterranean lifestyle. stopping carbs has eliminated so many problems, snoring-heartburn and more. I have less problem with plants except onions. carbs and me don't get along. Great Video Doc.

[ramachandran]

Thanks for such up-to-date fact-based information on a vital topic of preventing T2. I am 73 and was showing tending towards insulin resistance a year ago with an A1C of 5.8 and my doctor advised me to join the CDC-sponsored Prevent T2 program (PT2). This topic was one of the key points discussed by the coach and we in the group of 15 have experienced the same kind of results of losing 5-7% weight while improving our metabolic profile during the course of 8 months.

[brianhayes]

A caloric surplus is required for an increase in muscle mass. Both groups were hypocaloric which is probably why the exercising group did not gain lean mass relative to the non-exercise group.

[sandraann]

Amazing information. Thank you for doing all the research and summarizing it for us to easily understand it.

[nichtsistkostenlos]

Can't say I'm super surprised by the results if this trial, but I do like the fact that this trial was able to eliminate muscle mass increase as a significant factor to compare insulin resistance between just dieting and exercise generally not just hypertrophy/strength training. Though I would like to see a similar trial comparing a higher protein diet to the relatively low protein diet they used here and/or a more comprehensive strength training program vs. a more cardio focused program.

[anabastos-carvalho]

Great video as always! Congrats on your 200th video, Gil!!!!🎉🎉🎉🎉

[Ansonidak]

I am really glad I found this channel. You are really helping inform my daily decisions.

[KTPurdy]

The real question is whether this knowledge will motivate me.

[kenthomas]

I have been on a diet and exercise program the last 6 months and have lost about 10% body weight. My diet was consistent but I had foot surgery in the middle of it which kept me off my feet for a couple of months. While off my feet, my weight was steady. As I added exercise back in, my weight dropped significantly, to the point I am losing 2-3 pounds per week, so it does make a difference - at least for me.... Also over that 6 months my FG dropped 14 points (108 to 94) and my A1C dropped 0.3% (5.8 to 5.5), taking me from prediabetic range to the normal range. My triglycerides were always good, but they are now in the 50s. LDL also dropped from 101 to 79. I have a lot more weight to lose, but it is so worth the effort.

[MrYouDougTube]

Great video! I believe that increased mitochondrial density/function is one of the primary reasons for boost in insulin sensitivity from exercise. If you read Dr. Inigo San Millan's extensive research on this, he shows how long duration moderate intensity exercise builds mitochondria, which increases fat metabolism at low(er) intensity and reduces the muscle's dependence on glucose/glycogen. He also trains a team of competitive cyclists who are Type 1 diabetics.

[robbyvillabona]

I think a dialogue between PrevMed (Dr. Ford Brewer) and Dr. Carvalho would be spectacular. They both present the most nuanced analyses of most health topics and they have enough differences in opinions that a conversation between them might bring more enlightenment.