Improving Insulin Sensitivity - Steps To See Improvements

Guest Post - Jaden Lacaria

Creating better insulin sensitivity will allow your body to have healthy blood glucose levels. This, in result, will reduce the risk of diabetes, heart disease, high blood pressure, fatty liver disease, low HDL, and, in some cases, for women, PCOS. 

Healthy insulin sensitivity plays a significant role in: 

● Cells absorbing glucose for energy 

● Blood pressure and blood sugar regulation 

● Supporting brain and cognitive function 

● Breaking down fat in adipose tissue 

● Controlling fat storage 

● Improving mitochondrial function 

How to start making improvements? 

1. The first step to improving your insulin sensitivity is to get plenty of exercise. This could be going for ten-minute walks after each meal. This will help regulate your blood sugar and aid in digestion. 

2. The second step is to eliminate unhealthy foods from your diet. Any simple sugars or foods high in unhealthy fats should be replaced with lean protein, vegetables, and healthy sources of carbohydrates with a good glycemic index. 

3. The third step is ensuring you’re getting enough rest. If you’re lacking sleep, glucose metabolism becomes downregulated, and the body experiences an elevation of fatty acids in the bloodstream. This can lead to fat cells becoming less responsive to insulin. Less sleep also leads to an increase in the stress hormone called cortisol. 

How do you track progress? 

The easiest way to see if you’re improving your insulin sensitivity is by checking your fasted blood glucose every morning or two hours after a meal, which can be done with a Finger Prick Test or a CGM (Continuous Glucose Monitor). You are looking for a blood glucose number within the recommended standard ranges. If you’re under 100mg/dl you’re within a healthy normal range fasted. 

If you want to learn more about optimizing not just your insulin sensitivity but your entire nutrition plan, book a consultation with me or one of our coaches at www.masterathletic.com. 

Jaden Lacaria 

Coach, Master Athletic Performance