Both strength training and HIIT forms of exercise do wonders for insulin resistance and help enhance insulin sensitivity in everyone.
Strength training
Although doctors have long prescribed cardiovascular exercise for treating diabetes, new studies are revealing that adding strength training to cardiovascular training, at least twice a week, has proven the MOST effective method of preventing diabetes risk—at the rate of 60%, in fact.
Dr. Willet, lead scientist on this study, explains that the benefits for IR from weight training most likely come from its effects upon insulin receptors. Resistance training builds muscle mass, a process that can take weeks. But it also improves the sensitivity of insulin receptors, so that muscle cells can absorb their fuel, glucose, more easily. The benefits occur almost immediately, and the effect can last for days, as New York Times interviewer Anahad O’Connor reports.
“You’re essentially allowing the fuel to pass into the muscles more quickly, which is exactly what you need to happen if you’re putting those muscles to use,” Dr. Willett said.
Although the study found greatest benefits were achieved in men doing the most resistance training, even 10 minutes a day of resistance work helped to massively enhance insulin sensitivity.
You can read that study here.
HIIT and Tabata
Although any kind of exercise is beneficial for preventing diabetes and making modest improvements in inulin sensitivity, studies are proving that these effects can be greatly enhanced with interval forms of exercise, especially when the intensity of the exercise periods before the rest are increased (however, even in studies on older persons, as I will discuss momentarily, benefits were increased even with lower intensity HIIT).
Intensity does enhance the benefits of exercise.
For example, in a meta-analysis examining the impact of exercise training on A1C in individuals with type 2 diabetes, exercise intensity was the stronger predictor of improvements in blood glucose control when compared to exercise volume.
By intensity, however, it is important to understand that the intensity of the “bursts” in burst training/HIIT are tailored to one’s fitness level. In other words, benefits are not dependent upon one exercising as an athlete would during their “peak” bursts of activity.
In fact, with HIIT, you can use your own cardiovascular health to set the “bar” on exactly how hard you push yourself and anywhere within 75% to 90% of your maximum aerobic capacity.
A recent meta-analysis of studies in participants with lifestyle-related metabolic disease reported that the increase in cardiorespiratory fitness after HIIT is approximately double the increase after moderate-intensity continuous training.
In a rare long term study of the benefits of HIIT for type 2 diabetes patients when compared to continuous steady state cardio, Mitranun et. al. tracked individuals over 12 weeks of HIIT or continuous exercise in 43 patients with type 2 diabetes aged 50–70 years who were on glucose-lowering medications and not taking insulin.
The HIIT they used for the participants was a Tabata-style HIIT that utilized of 6 1 minute intervals of 1 minute at 85% capacity followed by 4 minutes of low intensity recovery. The exercise sessions lasted 30 minutes long. This was compared to 30 minutes of steady state cardio exercise (65% of maximal aerobic capacity).
They found that although both low-volume HIIT and continuous training improved body fat mass, cardiorespiratory fitness, endothelial function, and fasting blood glucose; however, these benefits were greater in the HIIT group. Moreover, A1C only improved after HIIT.
So, for exercise guaranteed to reverse insulin resistance and prevent diabetes, I would definitely recommend an exercise protocol of 2 to 3 days of week focusing of weight training, 20 minute sessions at the minimum- combined with HIIT for 30 minutes 3 times a week, with one day of either rest or leisurely exercise recommended, such as yoga, stretching, roller-skating, walking outside to get some vitamin D, riding a bicycle.
One thing I have heard repeatedly from diabetes sufferers and individuals who have successfully reversed diabetes is to get up and move after eating. Post prandial walks help keep you from storing food as fat, especially after meals, and it is just a plain good idea that’s been around since the cavemen days, when they didn’t really have time for a leisurely meal at a restaurant and typically used the energy gleaned from one meal to search, hunt, gather, fish, and actively assure that they would have a next meal.
Supplements that Will Reverse Insulin Resistance, Enhance Insulin Sensitivity, and Help You Get Lean
Now that we’ve covered how you can battle insulin resistance and even reverse type II diabetes through diet strategies and exercise, now I’m going to share with you every compound and supplement that has proven to help suppress insulin release and keep insulin in check. Some of these supplements, when taken with food, can keep blood sugar spikes at bay, helping you to become more insulin sensitive again. Chromium and other compounds we don’t get enough of in food can actually help us better manage insulin and lower blood sugar as well. Plus, there are other foods most of us never get in our diet, like fenugreek seeds, that are just being discovered for their ability to suppress insulin and manage blood sugar.
First, quick review. I’m going to be saying the words insulin resistance and insulin sensitivity a lot today and in case you didn’t read part one of my series here on insulin and MetS (metabolic syndrome) I want to make sure we all understand them all today.
Insulin resistance is what we want to prevent or reverse. This is when our body stops “listening” to insulin’s efforts to bring blood sugar down—and it sets off a cascade of disastrous effects, especially making us heavier and placing us in the “danger zone” for developing pre-diabetes and then the whole array of disasters that follow that diagnosis.
Insulin sensitivity: This is what we want to enhance. This is when our body becomes more “sensitive” to insulin’s message to keep blood glucose levels in the normal range and to keep the body’s cells supplied with the glucose they need. This prevents diabetes, fat storage, heart disease, cardiovascular problems, poor health in general and – overall–insulin resistance and is a thing to have. You can become more insulin sensitivity even if you’ve been informed you’ve become pre-diabetic or are in the early stages of diabetes. In fact, as I discussed last time, all kinds of individuals today are successfully REVERSING type II diabetes. Yes. K.O.-ing diabetes.
We can enhance insulin sensitivity through diet and exercise as we discussed in parts one and two, and by taking some of these compounds below with or without food (read instructions for each one). Some of these are compounds rich in soluble or insoluble fiber, and fiber always helps to lower insulin spikes when we eat, but some are rich in other important amino acids that help us to slow digestion and the body’s rate at which it absorbs carbohydrate to enhance insulin sensitivity.
Fenugreek is a plant similar to clover that grows in Europe and Western Asia. It is rich in small brown seeds that are very high in both insoluble and soluble fiber and rich in all kinds of unique compounds that help manage insulin. It’s often used in Indian cooking and has a very pungent odor.
Fenugreek is also rich in a powerful antidiabetic amino acid called aminoacid 4-hydroxy isoleucine [4-OHIe]. Studies show these compounds in fenugreek help to enhance insulin sensitivity by slowing digestion and the rate at which the body absorbs carbohydrates and sugar. Fenugreek also helps improve how the body uses sugar and increases the amount of insulin released. In other words, it really enhances how we use carbohydrate and glucose in the body.
This is what we want.
You can drink fenugreek tea twice a day or eat soaked fenugreek seeds in the morning and the effect lasts the entire day. Some people use fenugreek extract as well. All have shown to powerfully enhance insulin sensitivity.
**One important point I want to make clear is that the research shows that you do NOT want to mix fenugreek seeds with yogurt if you want to experience their benefits for insulin resistance. As this 2009 study makes quite clear: there were no significantly changes in lab parameters in cases consumed it mixed with yoghurt [as opposed to eating seeds soaked in hot water.” So be safe and just eat soaked seeds!
Fenugreek Studies
There have been many studies that evidence fenugreek’s powers for reducing insulin resistance and managing type II diabetes. The yogurt versus hot water soaked fenugreek seeds revealed that soaked fenugreek seeds helped to lower fasting blood sugar (FBS) by a shocking 25%.
The glucose-lowering effect of fenugreek seeds is not only due to its powerful antidiabetic amino acid stores but also because of its high content of both insoluble and soluble fiber. As this 2007 study demonstrates, the soluble fiber fraction in fenugreek seeds aid in slowing carbohydrate digestion and absorption, while increasing the action of insulin, making subjects more insulin sensitivity. These studies indicate that regular fenugreek consumption can be beneficial during diabetes therapy.
Then, Fenugreek’s rich stores of aminoacid 4-hydroxy isoleucine give the seeds their powers for enhancing insulin sensitivity. This is because aminoacid 4-hydroxy isoleucine [4-OHIe] exerts a protective effect on the liver and stimulates the production of insulin.
Another 2009 study on rats diabetic rats given a supplement of 4-hydroxy isoleucine for 8 weeks proved that the amino acid is “a useful and well-tolerated treatment for insulin resistance, both directly as a hypoglycaemic and also as a protective agent for the liver.”
A more recent 2011 human clinical study on patients with newly diagnosed type-2 diabetes showed very positive results using fenugreek. The patients were randomly grouped into two, one group received an extract of fenugreek (1 gram per day) and the other group received a placebo.
After 8 weeks, the fenugreek supplemented group exhibited enhanced insulin sensitivity, reduced serum triglyceride levels and an increase in HDL cholesterol as well.
A recent 2016 study confirms that the benefits of fenugreek for insulin resistance and many related conditions are myriad and proven, asserting that
“The beneficial effects observed are related to the regulation of blood glucose, plasma triglycerides, total cholesterol, free fatty acid levels, and the improvement of liver function.”
The researchers add that that unique amino acid in fenugreek seeds has immense potential as a future preventative of diabetes stating that
“4-OHIe [4-hydroxy isoleucine] has demonstrated unique therapeutic potential against insulin resistance and the harmful effects associated with inadequate glucose uptake, lipotoxicity, and liver dysfunction, which ultimately cause diabetes, one of the major pandemic diseases worldwide.
Using Fenugreek Seeds to Enhance Insulin Sensitivity
The way most individuals use fenugreek seeds is to soak 10 to 15 grams of them in hot water after boiling. To do this, place fenugreek seeds in a bowl or jar and pour water boiled water over them. Let them soak overnight.
Then, eat them in the morning to control insulin and blood sugar all day and reduce insulin spikes after eating.
Fenugreek Tea
You can also make a tea of fenugreek seeds and leaves and drink this once or twice a day to control blood sugar spikes.
To make the tea:
Use one teaspoon of fenugreek seeds for each cup of tea you wish to brew. Crush fenugreek seeds or smash them with a wooden spoon (this helps release their beneficial compounds). If you’ve done it right, you’ll smell their pungent odor when you smash them.
Place crushed fenugreek seeds into a tea strainer along with any other herbs or tea leaves you wish to use. Fenugreek tea may be made from fenugreek seeds alone, however, you may add fenugreek leaves to make a stronger, even more healthful tea.
Side Effects:
Note that some people have a lot of loose bowels and possibly diarrhea when they begin using fenugreek. This is because of the high fiber content. Other side effects could include stomach upset, bloating, gas, and a “maple syrup” odor in urine. You can see a list of all side effects here at WebMD: click.
Cinnamon is definitely a tasty weapon to put in your arsenal to reduce insulin spikes after meals and to even help you on those days your body is fighting you, insulin wise, because you have not slept enough.
In fact, if there is any natural insulin enhancing substance we know helps to prevent diabetes, metabolic syndrome, and enhance insulin sensitivity, it is cinnamon. As this recent 2010 study found:
Metabolic syndrome is associated with insulin resistance, elevated glucose and lipids, inflammation, decreased antioxidant activity, increased weight gain, and increased glycation of proteins. Cinnamon has been shown to improve all of these variables in in vitro, animal, and/or human studies. In addition, cinnamon has been shown to alleviate factors associated with Alzheimer’s disease by blocking and reversing tau formation in vitro and in ischemic stroke by blocking cell swelling.
Cinnamon not only lowers insulin spikes after meals, also called “postprandial glucose levels” (study, study), it also lowers FBS (fasting blood sugar) levels, and even enhances insulin sensitivity by reversing insulin resistance after a lack of sleep (interesting study).
A recent study in Iran also found that cinnamon is a powerful agent for reversing MetS (metabolic syndrome) and for reducing the rate of mortality for people suffering with metabolic syndrome. Here is a link to the PDF of the entire study.
Today, scientists are looking to the “tau proteins” in cinnamon in hopes that it can reverse some of the effects of Alzheimer’s and prevent the neurologically degenerative disorder as well. So, sprinkling some of this on cocoa is kind of a win, win folks.
How to Reap Cinnamon’s IR-Bashing Benefits?
You have to add a pretty healthy amount of cinnamon to foods to get the benefit. In studies, the typical amount used to bring FBS and other levels down was 3-6 grams (2-3 teaspoons). I would use it all at once, spun into some fruit and yogurt or kefir and create a healthful, insulin-sensitivity-enhancing meal or beverage. It’s also great with cocoa, coffee, or tea! This is a cheap, easy, tasty way all of us can enhance insulin sensitivity every single day, helping us get leaner, stronger and avoid diabetes.
One thing’s for certain, if we know we’re going to ingest some insulin spiking foods, why not add some of these compounds in there to fight the insulin spike?
Berberine is a multi-beneficial compound that is way up there on my list of natural drugs for enhancing IS and for reversing metabolic syndrome. First, let’s talk about what berberine does that is making researchers everywhere call it “natural metformin!”
A recent 2015 study found that berberine has powerful and myriad beneficial effects for treating diabetes such as
improving insulin resistance, promoting insulin secretion, inhibiting gluconeogenesis in liver, stimulating glycolysis in peripheral tissue cells, modulating gut microbiota, reducing intestinal absorption of glucose, and regulating lipid metabolism.
In a 2008 study, of two groups of diabetic adults were given either 500 mg. of bergerine or the traditional diabetes drug, Metformin, the group taking berberine (500 mg., three times daily) experienced “Significant decreases in hemoglobin A1c (from 9.5%+/-0.5% to 7.5%+/-0.4%, P<.01), fasting blood glucose (from 10.6+/-0.9 mmol/L to 6.9+/-0.5 mmol/L, P<.01), postprandial blood glucose (from 19.8+/-1.7 to 11.1+/-0.9 mmol/L, P<.01), and plasma triglycerides (from 1.13+/-0.13 to 0.89+/-0.03 mmol/L, P<.05) were observed in the berberine group.”
Additional studies have also indicated that berberine has positive effects upon weight loss and for lowering cholesterol as well. Part of berberine’s beneficial effects for fat burning and weight loss come from, as Dr. Josh Axe notes, is the fact that
berberine is one of the few compounds known to activate adenosine monophosphate-activated protein kinase or AMPK. AMPK is an enzyme inside the human body’s cells, which is often called a “metabolic master switch” since it plays a crucial role in regulating metabolism. AMPK activation boosts fat burning in the mitochondria. Studies have demonstrated that berberine prevented fat accumulation in the human body.
In a recent study titled “Berberine Improves Insulin Sensitivity by Inhibiting Fat Store and Adjusting Adipokines Profile in Human Preadipocytes and Metabolic Syndrome Patients,” researchers found that individuals who supplemented with berberine (500 mg., 3 times daily), lost an average of 5 pounds in 12 weeks.
Scientists have determined that berberine’s benefits come from the fat that it inhibits fat storage, enhances insulin sensitivity, reduces lipid levels in the body, improves glucose and lipid metabolism disorders, and has a definite “clinical application in reducing visceral fat and controlling central obesity.” You can read the full text of this fascinating study here.
It is important to take berberine with your meal to reap its full effects for preventing insulin spikes.
Dosage Facts
Examine.com notes that:
The standard dose of berberine is 900-2,000mg a day, divided into three to four doses.
Berberine should be taken with a meal, or shortly after, to take advantage of the blood glucose and lipid spike associated with eating.
Too much berberine at once can result in stomach upset, cramping, and diarrhea.
Chromium is so effective at managing insulin spikes that many fitness writers advise us to take it with every meal.
But the science on chromium is not as convincing. It’s very contradictory.
So it depends on who you listen to. All I know is many of the men and women I know in the fitness world have experienced great results for controlling blood sugar with it.
Like other compounds on my list so far, chromium is found naturally in foods in mineral form. But like most trace minerals, we just don’t get nearly enough of it in the diet to reap its positive effects upon the body. That’s because chromium is found chiefly in vegetables like broccoli, grains like oats and barley, tomatoes, and in small amounts in greens such as Romaine lettuce. Broccoli is the food highest in chromium. 1 cup of it contains only 53% of our daily requirement, so eating more of this vegetable at lunch and dinner is a good idea.
But since most people do not want to nosh on cruciferous veggies every day or eat that many grains, chromium supplementation can be a good idea for those wanting to enhance insulin sensitivity.
To be honest with you, the studies on chromium and insulin are contradictory and unceasing. Some diabetic patients respond very well to chromium and others do not. Some use chromium pico and some advocate another form of chromium called chromium malate.
In one 2006 study, for example, researchers found “the addition of CrPic to a regimen consisting of a sulfonylurea in subjects with type 2 diabetes improved glycemic control, increased insulin sensitivity, and significantly attenuated body weight gain as opposed to subjects maintained on a sulfonylurea only.”
However, another 2011 study reports that “Chromium supplementation does not appear to ameliorate insulin resistance or impaired glucose metabolism in patients at risk for type 2 diabetes and thus is unlikely to attenuate diabetes risk.”
Alpha lipoic acid is made naturally in our bodies. It’s an essential Omega 3 fatty acid that our bodies cannot make on its own, so we must get it from food or supplements. It’s also a precursor to DHA and EPA.
ALA is a very necessary compound that is found in every single cell of our body and, importantly, it is very important for helping us to utilize glucose from the foods we consume as fuel/energy for the body.
ALA is an antioxidant found in spinach, broccoli, and tomatoes. However, the clinical trials done using ALA use much more of the compound than the RDA for ALA. More than you’ll ever get from food, so if you want to use ALA to boost your insulin sensitivity then you’re going to need to supplement.
In several studies with Type II diabetics, the addition of ALA increases insulin sensitivity by 18-57%. (study, study, study).
One thing—in all these studies, big dosages of ALA were used—much more than you will ever get naturally from food. So a high quality ALA supplement would be in order to experiencing the insulin sensitivity enhancing effects of this compound.
While the ALA dosages in these studies vary, 600mg per day may be the maximum effective dosage for diabetics. However, fitness professionals recommend lower dosages to being with of 50-100mg per day.
Diabetes does not only cause impairment in the metabolism of sugars but is also associated with abnormal metabolism of fats and proteins. Therefore, all three key enzymes — lipase, protease and amylase — are important in managing diabetes because they will help digest all three groups of nutrients: proteins, fats and sugars.
The author of “The Complete Book of Enzyme Therapy” advises both type I and II diabetics supplement with digestive enzymes to aid in breaking down the fats, proteins, and, especially sugars in food.
In addition, digestive enzymes may improve circulation, which is often poor in diabetics, boost the immune system, decrease inflammation, help the transportation of nutrients throughout the body, eliminate waste products and enhance overall wellness.
What we do know, for certain, is that a higher Omega-3 index in the body is associated with healthy insulin sensitivity. Study.
**these effects and others can potentially improve insulin sensitivity. People who take blood thinners should consult with a doctor before supplementing with fish oil.
Wrapping it Up
Things to Do Every Day to Prevent and Reverse Insulin Resistance and Diabetes
Closing: Even If You Are Already Obese Four Months Max, to a More Blissful Existence
Diabetes is nothing to play with and it typically sets off a long chain of disastrous diagnoses to be received in the near future from macular degeneration, to kidney failure and a life on dialysis, to heart attack, stroke, heart disease, and heart failure—not to mention it may be the chief cause of cancer, as we are learning. Metabolic syndrome, that whole cluster of problems caused by WEIGHT gain, lack of activity, and poor eating habits is at the core of just about every debilitating disease and medical problem today. And of course, if you want to undo the effects of abusing your body, you have to begin a new kind of self-abuse (well, it might feel like self-abuse for a while—but in four months, you won’t be able to wait to work out because it will feel like sheer heaven.
Even if you are extremely overweight, the weight you will drop and toning you will accomplish in a mere four months will transform your life completely.
Four months max to bliss. Four months max to a tighter, stronger, leaner body– I promise. It takes just a minute, then the results are visible daily.
Everyone I work with, I tell, don’t give up.
Don’t EVER give up. Eventually, anything you put your whole heart into – you WILL win that battle.