How to restore glucose oxidation/ insulin sensitivity?

[GreekDemiGod]

So apparently, I have some degree of insulin resistance.
My blood tests show:

• low SHBG (below reference range) - associated with insulin resistance, liver disease
• high LDL cholesterol ~150 mg/dL
• high triglycerides (this is caused by either too high fat intake, or too high fructose/ sugar intake)
• my fasting blood sugar is in the 90s, a few years ago, it was around 100, so trending towards pre-diabetic range.

I am about 15-16% bodyfat, and have good amount of muscle mass (180 lbs at 6 ft 1 tall), so logically, I never considered myself to be insulin resistant. I thought that is only the case for fat people, not me. But the blood tests seem to suggest some degree of insulin resistance and inability to properly oxidize glucose.

I'm assuming the biggest thing to address is to lower my fat intake. I've probably been averaging 35-40% fat in the last 5 years.
And reducing fat is harder that it seems at first glance.
This should help in reducing the levels of FFA in the blood, lead to better blood sugar regulation, and also reduce LDL cholesterol due to lower fat intake.
Any other tips? Haidut recommends high-dose Aspirin for a week or two, like 2-3 grams. Seems a bit risky.

[A Former User]

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[LiftWaffe88]

@GreekDemiGod What is your diet like currently?

[A Former User]

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[Peatful]

@GreekDemiGod said in How to restore glucose oxidation/ insulin sensitivity?:

So apparently, I have some degree of insulin resistance.
My blood tests show:

• low SHBG (below reference range) - associated with insulin resistance, liver disease
• high LDL cholesterol ~150 mg/dL
• high triglycerides (this is caused by either too high fat intake, or too high fructose/ sugar intake)
• my fasting blood sugar is in the 90s, a few years ago, it was around 100, so trending towards pre-diabetic range.

I am about 15-16% bodyfat, and have good amount of muscle mass (180 lbs at 6 ft 1 tall), so logically, I never considered myself to be insulin resistant. I thought that is only the case for fat people, not me. But the blood tests seem to suggest some degree of insulin resistance and inability to properly oxidize glucose.

I'm assuming the biggest thing to address is to lower my fat intake. I've probably been averaging 35-40% fat in the last 5 years.
And reducing fat is harder that it seems at first glance.
This should help in reducing the levels of FFA in the blood, lead to better blood sugar regulation, and also reduce LDL cholesterol due to lower fat intake.
Any other tips? Haidut recommends high-dose Aspirin for a week or two, like 2-3 grams. Seems a bit risky.

Your cells are in a stressed state.

Any idea why?

[wester130]

@GreekDemiGod isn't this why people use metformin? however Inositol is much safer

[NotShanalotte]

Probably the two easiest things was coffee/caffeine and well-cooked potatoes. The former for mitochondrial uncoupling, the latter for numerous nutrients. I didn't see any progress until adding the potatoes. I don't tolerate beans. Digestive-wise, it ended up being a bit chicken-and-egg getting enough nutrition to heal and fully tolerate the food.

[yerrag]

Increase your potassium stores,

But you can't increase increase potassium stores without having adequate magnesium stores.

Most people, low in magnesium stores, can't get good magnesium testing, just cross their fingers and hope they have enough magnesium stores, and never bother to start on a year long therapeutic magnesium intake to build stores.

Also afraid that too much magnesium intake will result in magnesium toxicity, which is fatal

But fail to realize that, as long as magnesium intake isn't through IV or injections, and is done orally, the body will protect one from excess when that point comes, via diarrhea

so forget about magnesium testing (you're likely inadequate), start daily 800-1000mg elemental magnesium for a year

Lastly, if you are in such a low metabolic state, it will be harder to build up your magnesium stores as magnesium binds to ATP in a magnesium-ATP complex

[mikeyd]

Bumping all the people talking about minerals. Helps tremendously to only consume carbs when they are part of whole foods.
Fat also bad like you said.

[LucH]

Hi
I would track Chrome (a tiny amount, otherwise it’s counterproductive) and add some inositol too (sensibility improved).
We lack magnesium. 450 mg. Magnesium bisglycinate.

When eating carbs, potassium would be helpful for managing insulin response.

As RP said, sugars only count for 8 % in the insulin reaction. Typed food as Mediterranean is advised, or similar (blue zone).
Need 20-25 mg vitamin E to neutralize PUFA. 1% maximum targeted for Jaminet (Perfect health diet.) but it’s too high for me (22 gr). 6-10 gr is enough, if you balance with SFA (coconut oil).
To optimize insulin response (often too high), I’d read the book of Jessie Inaupsché (JI) (Glucose revolution).
According to JI the first meal is the more important to help regulating insulin. Proved.
=> Fibers first, then protein with fat, and carbs at last.

You said your insulin response is not optimal: It needs to be more precise:

• Muscles are overburden by fat and more insulin is needed to do the same job. Probably not by what I’ve read.
• What about the low-grade inflammation? (HbA1c must be under 7, optimal at 5 if you’re over 50 years old) (Glycated hemoglobin).
• How is your pancreas? Enough bile to digest fat well? Enough insulin secreted?

One of the main coffee polyphenols is chlorogenic aid, which improves insulin sensitivity and blood sugar control. (Pr. van Dam). No more than 3-4 cups 125 ml (400 mg caffein). 3-4 hours between each cup (5 hours maximum for managing impact on stress).
These polyphenols also help reduce inflammation and increase the production of proteins involved in the repair and protection of cells, especially in the liver.
Some cinnamon powder could help to but too much of a good thing is bad (powerful polyphenols), but not if you lack insulin (hypoglycemic).
Walking 20’ after a meal help managing glycemia, in case of excess carbs (> 50% calories).

If dysbiosis, unbalanced microbiota counteracts the glycemia gestion.

Gut microbiota modulates neurobehavior through changes in brain insulin sensitivity and metabolism. (Soto M, Herzog C et al. doi: 10.1038/s41380-018-0086-5).
Probiotics, L-Gasseri in particular, make it possible to restore an intestinal flora, with better management and metabolization of fats and sugars, and fight against the transformation of choline into trimethylamine then TMAO which is a pro-inflammatory and atherogenic molecule, particularly dangerous for people predisposed to cardiovascular disease and atherosclerosis.

It’s not because your BMI is under control (< 25), you don’t suffer from poor arterial state. I’d take some K2 MK4 twice a day, with b-caroten from vegetable (pumpkin soup and carrot salad), with fat added to optimize assimilation.

Useful info (translator needed but with study links in English)

• Role of Vit K in the calcification of tissues. How much vit D?
  https://mirzoune-ciboulette.forumactif.org/t661-calcification-des-arteres#5876
• Vitamin E and peroxidation of membranes
  https://mirzoune-ciboulette.forumactif.org/t642-vitamine-e-et-peroxydation-des-membranes#5645
  Membranes protection (see figure)
  Beta-carotene, astaxanthine and vitamin E protect the membrane against the aggressions of radicals free of oxygen (AO on the diagram). They have a lipophilic tail and can therefore penetrate the membrane. Vitamin C is not lipophilic and only protects the outside membrane, in addition to having a savings effect on other antioxidants.

[GreekDemiGod]

@LucH said in How to restore glucose oxidation/ insulin sensitivity?:

How is your pancreas? Enough bile to digest fat well? Enough insulin secreted?

I do know I have low bile output. Pale stools is probably because of that.

[GreekDemiGod]

@yerrag said in How to restore glucose oxidation/ insulin sensitivity?:

Lastly, if you are in such a low metabolic state, it will be harder to build up your magnesium stores as magnesium binds to ATP in a magnesium-ATP complex

I am currently taking thyroid and have good temps and pulse. Been on it for >2 months.
I was expecting to have some influence on my lipid panel, but it did not.

[LucH]

@GreekDemiGod said in How to restore glucose oxidation/ insulin sensitivity?:

I do know I have low bile output. Pale stools is probably because of that.

I'll take Betaine HCl at the evening meal (if with protein). Eat main meat at midday.
=> in order to optimize protein digestion.
If your stools are not uniform and contain undigested fats , I'll take Enzymedica Lypo Gold (with high fat enzymes). When the stools contain excess fat, they are light, soft, bulky, oily and have an abnormally smelly appearance
Fats between 15 - 30 %. Optimal at 20 % if problem.
Note: Coconut oil is easier to digest than other fats. Progressively, otherwise it will be laxative.

[yerrag]

@GreekDemiGod

You're still at a point when you're needing to take thyroid to get a semblance of good metabolism. You have to jumpstart towards a higher metallic level. Right now, having good temps is laudable but that may just simply mean you're not hypothyroid, but doesn't mean your metabolism is at a level high enough to produce hormones.

Perhaps adding pregnenolone and progesterone to tour thyroid intakes would help, and if this does a better job at jump starting you, your body would get sooner into a virtual cycle that makes you free from needing hormone supplements. Then you will see your blood lipids improve.

[celestialrestrcn]

@GreekDemiGod Megadose taurine bro

It will help ur insulin sensitivity and bile problems

[NotShanalotte]

@GreekDemiGod
Have you ever used or considered digestive enzymes? I found good success with those to get my body really absorbing the food I was eating. Very positive effects on digestion too. Supplemental bile could also be something to consider if you're still having pale stool after lowering fat intake.

I've seen taurine work in others for similar issues, 500mg morning and night.

I hope you find relief!

[GreekDemiGod]

@celestialrestrcn said in How to restore glucose oxidation/ insulin sensitivity?:

@GreekDemiGod Megadose taurine bro

It will help ur insulin sensitivity and bile problems

Have already been doing that for more than a year (with breaks) , but the only effect I feel from it is anxiolytic.

@NotShanalotte I tried digestive enzymes last time this year (Enzymedica), they do aid in digestion, but only mildly. Not enough to justify using them permanently.

[NotShanalotte]

@GreekDemiGod That's too bad, sorry to hear that. If I think of something else I'll let you know.

[GreekDemiGod]

I have started to consciously reduce my daily fat intake. It’s hard not going above 25%. Keeping fat under 25% does require a deliberate effort.
I definitely have more energy eating this way, as I’ve noticed in the past.

[Ray Peat Fanboy]

@GreekDemiGod

McDougall said that eating fats causes insulin resistance but eating carbohydrates improves insulin sensitivity.

Eat high carb low fat bro !

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