Glucose metabolism - Free Fatty Acids
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Can you please tell me how to improve glucose metabolism and lower free fatty acids??
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Hi,
there are several points.
In short:- Dress your carbs (See Jessie Inaupsché for details).
- Get informed on insulin index (II and GI) but don't trust the whole thing before reading RP:
Glycemia, starch, and sugar in context. Ray Peat
http://raypeat.com/articles/articles/glycemia.shtml
How to heal your metabolism. Kate DEERING (book)
https://mirzoune-ciboulette.forumactif.org/t1347-comment-guerir-votre-metabolisme-livre?highlight=gluose+metabolism - If you have a fatty liver (MBI > 25), it will be more difficult to manage insulin spike.
- Make sure to get enough potassium (fruits and vegetables).
- Go for a walk during 15-20' after eating carbs, specially after the evening meal, not to make fat.
- Keep unstressed (yoga or sophrology) to help to metabolize well.
- Pampering your thyroid with optimal nutrients would be fine too.
=> lack of magnesium, iodine. - Later, get informed on the ideal ratio between sodium and potassium. Not now.
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@LucH Thank you for your answer... actually now i m in low fat high carb diet.... but the most important thing for me is low energy.... that's why i m trying to lift weights etc for workout... i also grounding and I'm out in the sun (shade) for about 2.5-3 hours per day...
Sun helps a lot i can feel the difference... -
@Ilias-Ant said in Glucose metabolism - Free Fatty Acids:
actually now i m in low fat high carb diet.... but the most important thing for me is low energy.... that's why i m trying to lift weights etc for workout... i also grounding and I'm out in the sun (shade) for about 2.5-3 hours per day...
Sun helps a lot i can feel the difference...Fine.
As long you consume minimum 20 % fat and optimal protein ratio to weight, it's OK.
For fats:
45 % SFA (coconut, butter, meat preferable free range)
45 % MUFA: e.g. avocado, olive oil (only for veggies), free range poultry, duck, etc.
10 % PUFA, but no need to target 10 gr every day. I target 1.5 w3 et 6 gr w6. original, not processed.
See Kate Deering for useful info on energy metabolism.
