Insulin Resistance & Low Carb Dieting | Gauge Girl Training

Insulin Resistance & Low Carb Dieting | Gauge Girl Training



today I'm going to talk about insulin resistance and low carb diet let's get started how low hard should you go how do you know what type of protocol is correct for you what is input what do you do to overcome insulin resistance [Applause] hey what's up YouTube it's Christine with age well training and online meal planning and coaching service I'm a food scientist and chemical engineer by training and today I'm going to talk about insulin resistance and low carb dieting so let's get started so guys today I'm going to talk about insulin resistance the reason I'm bringing up insulin resistance is because there is a big push for lower and lower and even lower carbohydrate diets and I want to explain and discuss what those protocols are and help you truly understand whether it is actually right for you I think there's a big problem right now we're in the medical field obviously insulin resistance and insulin sensitivity is clearly understood however it's starting to cross over into the nutrition realm where there are a lot of fitness professionals / gurus who may not truly understand what this means and they may not be able to actually identify it if their clients are experiencing insulin resistance and there are a lot of bodybuilders style approaches that may not necessarily be working for people and I want to break those things down explain to you what low-carb actually is explain to you the different ratios of percentages of macros I'm going to also discuss insulin resistance so to talk about the science and mechanisms of what it actually means draw it out on the whiteboard and educate you guys on some cool new stuff today so first things first we're going to talk about macronutrient ratios of common diets so as I've explained in previous videos the macros approach has had a lot of history in the bodybuilding era because counting macros has been very helpful in helping bodybuilders readjust their body composition gain muscle mass and mass and strength in different areas and readjust one's overall body composition and I'm going to draw on the board what a typical bodybuilder style meal plan ratio may be so on our typical body bowler style protocol you would probably be at about approximately 35 percent protein approximately 40 percent cards and approximately 25 percent fat now the thing is when there's a lot of fitness professionals assigning macros based plans out there a lot of bikini competitors and they're using macros similar to this plus they're – that was day about put there – ten percent plus or minus even fifteen percent depending on your goal however one thing I want you guys to keep in mind is that when your goal is bodybuilding and your goal is Fitness you have substantially more muscle mass than the average person who is trying to lose weight and not you're trying to get to that point and the more muscle mass you have the more glycogen you can store so you may see some of these fitness models or people on Instagram saying oh wow I'm eating so many carbs carbs and you don't know how honor if they're doing it well if you have more muscle you have the ability to store more glycogen why glycogen to store it in muscle so even though some of these people may look very lean and fit and curvy and they have a very nice disease you may not actualize that they have a significantly higher percentage of lean muscle mass than you do and for that reason they can probably tolerate a much higher level of carbohydrates than you can so I want to talk about how this compares to a few other approaches that are floating around out there so the next one I'm going to talk about is paleo style approach now paleo does not have very strict rules as far as macro ratio however paleo has more rigid rules about what you can eat on a paleo style protocol a general idea behind the paleo mindset is to eat more real food minimize inflammation and naturally heal your gut and things of that nature by eating real food however because the Paleo style protocols in gluten free and grain free meaning no rice no bread no pasta it has a tendency to be lower card due to the default that those foods are not included so it is a general rule Athan so for paleo you're at approximately I'd say about 40% proteins carbohydrates are roughly 20% a lot of these coming from things like squash fruit things of that nature and your fats are going to be slightly higher on this protocol about 40% after that there is just general low-carb a general low-carb protocol would be at approximately 40% protein approximately 10% cards and approximately 50% fat you can see that as the carve they're dropping the fat is going up and then there's a keogh-style protocol which I talked about in the last video where you're at roughly 20% protein 5% carb and 75% fat now if we were on a 1,500 calorie diet I'm going to write down how many grams of carbohydrates you would be consuming if we were on a 1,500 calorie diet and you're on a typical bodybuilder plan this would translate into approximately 153 of the car you're on a paleo style plan that would be roughly 70 I bring the cards if you are on the low card plan this would be thirty seven point five grams and if you're on keto this would be eighteen point seven five grams now for the sake of some of these lower carbohydrate protocols I am considering that to be net carbohydrates when I'm saying that carbohydrates I mean you're seeking your total carbohydrate minus dietary fiber and that's how I'm getting these values so what I wanted to point out here given the same calorie level you can have a variety of macronutrient splits and with the carbs going down significantly from being able to take 150 grams of carbs per day all the way down to less than 20 less than 20 grams so the questions that we want to answer today is how do you know what type of protocol is correct for you so now that I showed you guys examples of a variety of different macronutrient splits we want to answer the question how low-carb should you go that is going to depend on how sensitive you are to insulin so before I get into insulin sensitivity and insulin resistance we're first going to answer the question what is insulin the simplest way I can describe insulin influence is a hormone hormone functions as messengers in the body and insulin specifically insulin job is to tell your body what to do with the carbohydrates that it eats so what happens is you eat carbs those carbs get digested in your stomach and then the carbs are broken down into glucose that glucose is released into your bloodstream now once that glucose is in your bloodstream it can go one of three different places and I'm going to draw it on the board and explain to you the role of insulin in your body how it's supposed to tell the carbs where to go and when you have a problem with that and if you have a problem with that that means your insulin resistance so follow me on the white board for this explanation alright guys so I'm going to draw schematically what's actually happening so you eat carbs right all right we got some cards these cards get digested and once cars are digested they form glucose glucose is then released into the blood so let's say here's our boy here's our one and we have all the glucose in the blood this means that you have increased your blood sugar your body does not want to be in a state of high blood sugar and we want that in there so what happens is here's your pancreas your pancreas releases something called insulin now like I said insulin is a hormone it's a messenger hormone telling your body what to do with this glucose now that glucose can go one of three places it can go to the liver liver cells it can go into muscle cells or it can go into fat cells so the thing is insulin the job is here like an eye it's going to be released because the insulin job is the key it's the insulin is going to take all of this to let the glucose go inside of the cells we want the glucose to go inside of the cell if you are healthy and your insulin functions the way it's supposed to function the in-form will grab the glucose it's like a key which will open the gates because your cells will only let glucose in insulin says is allowed to go in so the door opens your muscle cells say okay blue college you can come in and and stored in here as a form of glycogen those will sort in the liver however it can be sort of as fat talk about that in a second the problem is essentially we want to clear out all of this blood sugar we want it to go inside of the knuckle and the liver we want before we want it to go however there's a problem if you are insulin resistant it means okay you have all this insulin here in the West room is grabbing your blood sugar it's trying to get it to go inside of the cell however the cells are like hey I will see you and your pancreas is like wait what I've sent insulin in terms of to take all the blood sugar inside cells however if the insulin is not able to move the blood sugar inside of the cells is going to really more inclined to go too early for inchworm so then they'll be even more more more more and more influenced so here's the problem you ask you've got all this insulin bike up try to grab all of this blood sugar and get it out of your blood and into the cells the problem is since the glucose is not able to go into yourself you're going to feel hungry because you eat the food but you are cellularly starving because you don't have this blood sugar to use in the form of energy and if you are insulin resistance your body needs to push so much insulin into the blood so it'll wipe this stuff out so that it would go into storage in the muscle deliver however the more insulin you have the less likely your body is able to burn fat because the pancreas is too busy producing insulin because the pancreas also produces something called glucagon will the bottoms will tell your body to drop and burn body fat so this is a big huge problem the problem is if you are insulin resistant your cells do not know how to properly respond in the presence of glucose in your bloodstream that's a big problem for two reasons because excess glucose in your blood stream it gives you a high blood sugar that's a problem that's a toxic state and there's almost like pre-diabetes in number two your cells do not have energy you just ate all that food but you if you is ate a bunch of cards and you still feel like you are weak and do not have energy it is because the energy that you ate is not able to go inside of the cells to give your body a source of fuel and it's really crazy so the thing is that is a problem because you have so much insulin in your blood and it is going to make it even harder to burn off stored body fat and I'm going to make it harder to burn off stored body fat it is going to make the glucose that you do have in your body much more likely to be stored as fat as opposed to glycogen which would go in your muscle to be used for fuel so what do you do to overcome insulin resistance overcoming insulin resistance can be quite complicated and it's going to vary person to person I can give you some general rules of thumb but when it comes to overcoming insulin resistance I do encourage a few things number one is I encourage you to get more sleep and minimize stress those two things are very basic but should not be underestimated in their ability to minimize stress minimize your body cortisol levels which is going to improve your intensity the worst insulin sensitivity is a good thing you want to be sensitive to insulin if you are sensitive to insulin that means your pancreas says okay here's some insulin the insulin said alright glucose I got two we're going to take you over to the muscle cell and we're going to use you for fuel over there if you are insulin sensitive insulin is able to do its job without problems if you are insulin resistance that means that your body pushes insulin into the system where insulin trying to take the glucose to the cells with the cell they're saying no I don't see you the cell they're not are not allowing insulin to come in so your body is going to make more and more and more insulin therefore making you in sword resistance the goal is to be insulin sensitive that is a good thing now the problem is some of you have been trying a lot of different things that has not been working and I think it's going to be very very crucial for you to number one make sure that you are in an appropriate caloric deficit for your goals that your your calorie level is not too low to begin with number one number two your caloric deficit is no greater than 500 calories per week number three you want to make sure that you might want to start shifting your macro nutrient composition to a slightly lower carbohydrate range but you may want to do it gradually now in the beginning of this video I showed you a few step levels down where the car went down slightly in the went up slightly you may not want to jump right into a ketogenic approach and may want to go into a more paleo approach first and then maybe a little bit lower carb approach first before we even getting into a ketogenic protocol because you want to see how your body is going to respond to that first this is not the end-all be-all answer for everybody but if you genuinely have insulin resistance and you are just not able to manage that this is something you definitely want to try the next thing is you definitely want to start weight training because when you weight train your muscles need to be replenished with glucose however the beauty of that is that it's not going to depend on insulin being involved in that there we're a punishment step without that so weight training is very important if you have more questions I am going to do more videos on insulin sensitivity I'm going to do more videos on insulin resistance more videos on keto more videos on low carb diets but comment below ask me your questions I'll do my best to explain them in the coming videos I hope you found this helpful and if you are not sure what you should do next I advise you to either get a custom meal plan or get a consultation while they laugh I have very very limited space for consultations if you need one I would encourage you to get one now because I am booked up for the next two weeks but I can immediately for the consultation so if you want one you need to book now so thank you guys for watching and I'll see in the next one