Type 2 diabetes is now considered to be "the coming plague" because almost one third of us are now considered to be insulin resistant (the precursor to diabetes). In a diet flooded with refined carbohydrates, sugar, soft drinks, alcohol and sweetened food, it is no surprise that we have created our own plague.
Here's the short story of insulin resistance. Insulin is an important substance because it is charged with carrying glucose, fatty acids and magnesium into the cell. It is so important at a cellular level that our cells are equipped with insulin receptors to attract the hormone and its bounty of goodies. However, if we oversupply insulin it becomes a toxic liability. In this instance, the cells begin shutting down their insulin receptors to avoid the toxic consequences of this excess. This is called insulin resistance and when you shut down enough receptors it becomes Type 2 diabetes.
The problem with both conditions is that, if you are not welcoming insulin at a cellular level, you are not receiving enough cell food (glucose and fatty acids) and your cells are not taking in enough magnesium (the single, most important mineral). If you have become part of the army of the insulin resistant, your goal then becomes "how do I reclaim my insulin sensitivity?". You are about to learn the seven steps with which insulin expert, Dr Ron Rosedale, has had such remarkable success.
1. Improve EFA Balance
The ideal ratio between omega-6 and omega-3 fatty acids is 2:1 in favour of omega-6. The current ratio in Australia is 20:1 and it is worse in the US. To improve that massive imbalance and the inflammation that comes with it, we need to up our intake of omega-3 and reduce our intake of omega-6 fats. To boost your omega-3 levels you can take one tablespoon of cod liver oil with the juice of a lemon. You can also eat grass-fed meat, include flaxseed in your diet (as your principal salad oil) and include chia seeds in your drinks and food. To reduce your omega-6 you need to drop grain-fed meat, margarine, junk cooking oils (sunflower, safflower and canola) and reduce consumption of processed food (much of which now contains the junk, omega-6 dominated oils).
2. Supplement with Chromium
Around half of the attendees we test during our courses are deficient in chromium and this is a real issue. Chromium is the most important mineral for insulin management and it has been mined from our soils and food. Beer is one of the few things that contains chromium because it is found in luxury levels in brewers yeast. Chromium picolinate can be found in all chemists and health food shops. It should be supplemented at 500 mcg a day if you suspect you are insulin resistant, and 1000 mcg per day if you are a Type 2 diabetic.
3. Source Vanadyl Sulfate
This is an insulin mimic you might need to have prescribed or you can source it online. It lowers insulin and has an insulin-sparing effect to help increase sensitivity.
4. Supplement with Glutamine
This is the body's most abundant amino acid but it is called a "conditional amino acid", which means that under some conditions it is not produced. Stress is one such condition, and many of us experience anxiety on a regular basis. Glutamine helps to eliminate carbohydrate cravings and this is no small thing, when sugar is considered to be the most addictive of all substances.
5. Adopt the Insulin Sensitivity Diet
This is very different from the ridiculous carbohydrate-loaded food pyramid, which has served us all so badly. It comprises of sourcing just 20% of your calories from carbohydrates. 30% should come from protein and a remarkable 60% should come from good quality fat (butter, cream, red palm oil, coconut oil, olive oil, avocado oil, etc).
6. Embrace Resistance Training
This is where you put your muscles under resistance. It is not about building biceps or killer abs. It is the reason that some people walk with their 2 kg weights. It is present in many yoga and Tai Chi positions, and it can come from simple press-ups or something similar. You need a minimum of five 20-minute sessions of resistance training each week to help reclaim your insulin resistance. This form and amount of exercise has also been shown to increase the release of Human Growth Hormone (HGH) by over 400%.
7. Begin Calorie Restriction
this is another strategy that will increase your release of HGH and there is no coincidence that practices that reclaim your insulin sensitivity also increase longevity. The goal is to aim for 2000 calories a day. It is not very hard to do, but you will have to drop the cakes, the ice cream and some of your wine.
If you adopt any of these seven steps it will be beneficial, but if you were to adopt the full program there can be a reclaiming of insulin sensitivity and, in many cases, an exciting reversal of Type 2 diabetes.