Reverse Diabetes Part 2
Now we will discuss practical steps to take to reverse diabetes naturally.
Following my advice, you will not be a part of diabetes epidemic that is overwhelming our people.
Little changes in your lifestyle are all that is needed.
As you have read in the previous article, the diabetes is not a disease of blood sugar but instead, a disease of being insulin resistant which makes your body to over-produce insulin to compensate.
First, let's do a little test:
How to test insulin sensitivity
Buy a glucometer, glucose test bands and sugar drink ( a drink that has added sugar) at your local pharmacy shop.
Now follow these steps:
- Stop excercising for 24 hours
- Dont eat after 8 pm (so you can be in fasted state once you wake up)
- Do a test at 8 am by taking blood sample from your finger tip.
- Write down number you got
- Drink sugared drink
- Continue taking blood samples at 15,30,60,90 and 120 minutes from taking initial blood test.
- Record all the numbers at each time point.
- Check what each measurment means. There are normal levels of insulin sensitvity and glucose tolerance while there are excellent levels to which you should strive to.
- Fasted blood glucose that is bellow <100mg/dl means that you have normal level of insulin sensitvity while having <70mg/dl would be considered EXCELLENT level to which you should strive.
Same with Peak blood glucose, if it is below <180mg/dl than it is normal, while having <130mg/dl would be considered excelent.
Time to maximimum blood glucose level should take you no more than 30-60 minutes where 15-30 minutes would be considered excelent.
Time back to fasted glucose level should also take you no more than 30-60minutes while if it takes you 60-90 minutes, it would be considered excelent.
If you keep blood glucose above approximately 90dl/mg, long enough, you are leading your body to joint deterioration, kidney disease, atherosclerosis and many more naught things, one of which is diabetes.
Having high blood glucose for long time leads you to INSULIN RESISTANCE. This makes havoc on your metabolism, this is how you become FAT BOMB.
Question comes, what causes us to have high blood glucose? People who eat large amounts of foods in one meal and those who never allow themselves to be hungry. Each one of you reading this falls in this.
If you where healthy, glucose would enter your blood stream and be burned as a fuel in cells by the act of insulin.
In diabetics, glucose builds up in the blood cells because cells are unable to utilize it thus leading to INSULIN RESISTANCE. Pancreas which produces and releases insulin after you eat can no longer produce sufficient amount of insulin so that glucose can enter insulin resistant cells. As you progress with your unhealthy lifestyle, pancreas starts to produce zero quantities of insulin which brings you to INSULIN SHOTS dependant.
35 percent of you reading this will reach this state in future. Good thing is that if you are in insulin resistant state now, it takes years to get to insulin shots dependant state.
This is why 6 meals a day IS BAD!!! You keep your insulin levels elevated for years by doing this stupid advice you heard from “gurus”.
Your cells where once SENSITIVE to insulin just as you are sensitive to emotitions. They˙ve gradually grown resistant BECAUSE YOU kept high levels of glucose in your blood stream ALL THE TIME. BECAUSE you ate 6 meals a day, you never go hungry and because you ate large quantites of food in one meal.
30 years ago, medical establishement said that one criteria for diabetes was that fasting glucose was approximately 140mg/dl.
20 years ago, they reevaluted this number and moved it to 130mg/dl.
10 years ago, they said that NO ONE should have more then 100mg/dl.
Now I say that you shouldn’t be above 90mg/dl in fasted state !
If you are fat like michellin, then you are on a way to diabetes. Simple as that. With each elevated blood-sugar a day, you are one step away from becoming lean.
By having non-stop flood of blood glucose in your system, you deliberately desintize your cells to insulin. That’s how “system” works.
Every diet that gets your fasted blood glucose above 100ml/dl is FALSE DIET. That’s how you test if something is good or not. Not by jumbo wumbo logic and how it fits your eyes thing.
Those that tell you to eat 6 times a day, just ask them how it will affect your glucose and insulin during the day. Go ask them. The difference between 3 times a day and 6 times a day is that the ones that eat 3 times a day will have 30 percent lower blood sugar then 6 times a day people.
If you eat 3 times a day, insulin will be more efficient in lowering blood sugar. That’s the key! The key is to have EFFICIENT BODY.
That’s why “fasting” methods are popular today, because they too INCREASE INSULIN SENSITIVITY.
So the ideal diet would consist of PROTEINS, good fat and smart carbohydrates.
This is why I advocate not eating after 8 pm because I want you to be food free from 8 pm to 8 am, this ensures 12 hours of no-food state. This is how you also become more insulin sensitive.
Improving insulin sensitvity
Only diet low in carbohydrate will help you with insulin resistance. No other diet can help you but low in carbs. The type of guy that is insulin sensitive can have high carbohydrate intake in their diets. That’s why every one of you is different.
These are the steps to become sensitive:
Chromium is an essential nutrient involved in the metabolism of insulin, blood lipids and glucose. Chromium has been shown to improve glucose tolerance and insulin sensitivity. It increases insulin sensitivity by increasing insulin binding to cells, insulin receptor number and activates insulin receptor kinase. In some cases it has been shown to reverse type II diabetes. Actually, being deficient in chromium can lead to type II diabetes.
I would suggest to take 400mcg of chromium a day.
2. Optimize meal intake
Eat protein and fat before taking a meal that is full of carbohydrates. This will make your sugar levels 20-30% less then if you where to eat carbohydrate meal first.
3. Apple cider vinegar
Use it as a salad dressing because it will reduce the glucose and insulin response from a carbohydrate meal, also it will raise insulin sensitivity in general. One study concluded that having apple cider vinegar with cheese before sleep makes you wake up the next day with SIGNIFICANTLY lowered blood sugar levels.
Another study concluded that mixing apple cider vinegar with high carbohydrate meal lowered the blood sugar levels too compared to those who didn’t include apple cider vinegar during meal.
It not only controls your sugar levels but also due to its active ingredient called acetic acid, it can trigger genes that initiate the enzymes ability to break down fat which will help you lose weight more efficiently!
Using this thing alone will make a change in your body whether you want it or not! It is amazing thing!
You can use it by diluting 1 to 2 tablespoons of it in a glass of water. Do not consume it on its own because it can cause stomach irritation. Use it with cheese, marinades, soups, sauces, salad dressings, fish and meat.
When buying, always search for unfiltered, cloudier variations because they are more nutritious and contain more essence of “vinegar”.
4. Omega 3:6 Balance
Increase the intake of omega 3 fatty acids while decreasing the intake of omega 6 fatty acids such as sunflower oil, fried foods, peanut, soy, corn oil, etc…
Our body is designed for 1:1 ( or 1:3) ratio of omega-6 to omega-3. The problem is that our ratio is all the way to 50:1 in favor of omega 6.
I would suggest you avoid consumption of vegetable oils and instead, increase the intake of animal based omega-3 such as krill oil. However, there are some vegetable oils that are high in omega-3 such as flaxseed oil and walnut oil.
Increase omega 3 by supplementing yourself with 6 grams of fish oil a day. If you combine this knowledge with exercise, you could experience synergistic effect on blood sugar reduction.
This one is a champion in fighting diabetes, it has an impressive impact on blood sugar and the ability to improve glucose control.
Only half a teaspoon of this gem will reduce blood sugar levels, bad type (LDL) of cholesterol and triglycerides in diabetes II people.
One study found that this gem increased glucose metabolism by whopping 20 TIMES! This is what significantly improves your ability to regulate blood sugar.
It has been noted that cinnamon can be a potential INSULIN SUBSTITUTE for type II diabetes people because of its insulin-like effects.
This super-food as I like to call it slows down the emptying of your stomach which is a great way to reduce blood sugar spikes after a meal.
It helps overweight people with impaired fasting glucose levels because it acts as an antioxidant and an insulin sensitizer.
Get this. In a study done by Ziegenfuss, it has been found that giving cinnamon extract to 21 people with pre-diabetes led to 1% increase in muscle mass and 0.7% decrease in body fat, WITHOUT EXERCISING.
6. Green tea
According to Seventeen trials compromising of total 1133 subjects concluded that green tea consumption significantly reduced the fasting blood glucose. Go ahead green tea lovers! This is a miracle tea.
Approximately 80% of glucose in the blood is consumed by muscles when you are not exercising. Yes, you heard it right. Exercising significantly raises the demand for blood glucose. This high demand is followed by an increase in insulin sensitivity by cells. The body maintains this increased insulin sensitivity up to 24 hours after the workout.
What does this tell you? The more muscles you have, the more demand is on blood glucose, this demand pushes you to be sensitive to insulin. Even studies proved it; they proved that for every 10% of lean body mass gained, you tend to get 11% reduction in insulin resistance!
That’s why I want you to do total body workouts. Don’t just run and expect a miracle to happen. By running you only experience benefits in trained muscles (legs), you should do whole body training by combining running with strength training. I want you to become insulin sensitive as much as possible!
Magnesium is natural insulin sensitizer. It exerts positive effects on the insulin receptors in the body. Just by taking this mineral by 350mg for six months will significantly lower fasting blood glucose and blood pressure.
Broccoli and leafy greens are rich in magnesium so add them to diet.
Stay tuned on next newsletter where I will add even more tips in your path to being diabetes free!