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More About Insulin
Insulin is like the " key" that opens the cells, every cell in your body , muscle, heart, lung, brain cells. The key (insulin) allows blood sugar to travel into this cell to be utilised. When there is too much blood sugar, then more keys are developed to try and cope with the high blood glucose levels.
Eventually, the blood sugar can not be utilised, and is stored as " fat" on our organs and eventually our bodies.
The insulin continues to remain high and is ineffective as the cells become resistant to insulin .
This is termed as insulin resistance
Once our bodies become insulin resistant, the cells are no longer able to use the excess blood sugar in our systems and this then blocks our ability to access fat as fuel. This is why losing weight becomes so difficult.
The end result, is high fat on our bodies, high insulin scores and then the start of chronic issues such as high blood pressure and cardiovascular and neurological issues as our bodies are not able to use fat for fuel and access ketones as fuel.
All this can be reversed, and one of the easiest way to do this is to give your body extra time to use the fuel you have already fed it.
If you allow more time between " Yellow Spikes" or blood glucose rises and insulin rises, you will allow your body to move the blood glucose into cells and out of your body more effectively.
Exercise helps move this blood sugar into where it is needed, so exercising between these meals is a good idea.
So this week I have outlined in more depth the topics below and included
" the benefits of reducing your eating window to 8 hours"
This weeks topics are listed below
1. The benefits of reducing your " eating window" to 8 hours per day to prevent insulin resistance.
2. Understanding your blood tests and insulin resistance
3. Increasing your oxygen capacity with breathing exercises
1. The benefits of reducing your " eating window" to 8 hours per day to prevent insulin resistance.
One of the methods to help your body move blood sugar into cells includes allowing your body a longer break between meals.
This will allow your body to access the fuel you have stored on and in it.
Our body has readily available " fat" stored on it ready to be used as fuel and it also has the ability to produce glycogen as a fuel when need to use our body for daily movements.
An example of reducing your eating window includes:
Eating dinner before 7.30pm and then eating again at 10.30 am
(later breakfast) This allows your body to use its own fuel for 12 to 15 hours.
If possible, try to also reduce the amount of processed food in that eating window of 10.30 am to 7.30 pm.
You will be surprised how much easier this method will result in weight loss than the constant restrictive eating promoted by diet companies and shake companies.
And the benefit for your brain as your insulin score drops is the long term benefit I would like everyone to start to think about.
2. Understanding Your Blood Tests.
As mentioned in our first blog post, your regular blood test panels no longer include measuring " fasting insulin".
This is because there is no pill you can take to reduce your insulin level and the only way to bring your insulin score down is lifestyle modification.
It is very easy to order your own blood test via private companies such as imedical.com.au and a fasting insulin score costs around $50. You simply take your private order to Laverty Labs and then they will send you the results directly to your email.
Another way to determine if your insulin level is rising is use your current blood test scores and use the ration of Triglyceride/ HDL
The idea Triglyceride/ HDL ratio is 2.0 or less
Bring your latest blood tests in to the gym and we can determine your current score.
Ask me more about this during your next gym session if this interests you
Short Educational Videos on the Fiteracy Page
I have also started to put together a Fiteracy Education Series of Short Videos for you to view and learn more about" Understanding Your Blood Tests".
I will place these on the BrainFit Website at www.brainfitexercise.com.au and place these on the group facebook page.
If you would like me to email these short videos to you, please send me an email and I can send these to you
These short videos will help you to start to understand how to read your own blood tests and how to interpret your blood tests in context.
This means looking at your body and it's function from a "physiological" aspect and understanding that all the systems in your body are connected.
For example, if our liver function is suffering from too much sugar (fatty liver) then your cholesterol may be increased as it is attempting to fix the damage. By learning how to read your blood tests you may also be able to determine that cholesterol is not always the bad guy so opting for a cholesterol killing tablet is not always the best option.
Understanding the Function of Cholesterol Before Eliminating it With a Pill
Often, your blood tests will indicate that there are other systems in your body not working well, and your cholesterol , which is the building block platform for all our hormones, is trying to fix the problem.
There are also a range of additional blood tests that determine if the cholesterol your body is producing is " damaging you" or " fixing a situation" .
These tests will not be ordered during your regular tests with your GP and I am not sure they are tests that are in their medical soft ware so if you are interested in these tests, you will need to order them through Imedical.
Dr Paul Mason, a leading cardiologist explains these tests and cholesterol in the links below:
Dr. Paul Mason - 'The truth about high cholesterol'
https://youtu.be/rdgS3PuSuyg?si=epp2NeppRlmJHfws
Dr. Paul Mason - 'Why your doctor thinks cholesterol is bad - Big Pharma deception'
https://youtu.be/j-nq60_oEIc?si=bXzpsZwH3TgXzLwu
PAUL MASON | FULL SET: OXIDATION fluffy LDL fantastic high TG; low HDL: BAD
https://youtu.be/cBh7G7Wxpgg?si=ULl23REokYFFR5Pf
For those of your more interested in learning about cholesterol and statins please find below links from leading cardiologists and also investigative journalist Maryanne Demasi
Dr. Maryanne Demasi - 'Statin Wars: Have we been misled by the evidence?'
https://youtu.be/BzTjPuikhQE?si=73hgbH3A7r87vrd5
Why Cholesterol May Not Be the Cause of Heart Disease with Dr. Aseem Malhotra
https://youtu.be/fzZVJDzCAeg?si=XxWGmn679APyKwpK
Please find below a link to the information regarding " nasal breathing" and why it is important to practice
3. Increasing your oxygen capacity with breathing exercises
The page link below outlines many points regarding the benefits of nasal breathing.
Here are just a few:
18. Improves Oxygenation During Sleep
The nose is critical during sleep for breathing well to improve oxygenation levels. Studies have shown that nasal breathing during sleep leads to more oxygen uptake than mouth breathing. This is particularly important for people with sleep apnea, a condition characterized by interruptions in breathing during sleep. Proper nasal breathing can help reduce the severity of sleep apnea symptoms and improve overall sleep quality.
26. Breathing through the nose during exercise helps decongest the nose
Nasal resistance decreases linearly as expired CO2 levels and exercise levels
increase. The constant relationship between nasal resistance and minute ventilation during hypercapnia and exercise suggests that nasal resistance is regulated by the respiratory center to match the level of respiratory demand.
Reference: Otolaryngol Head Neck Surg. 1984 Jun;92(3):302-7.Role of the nasal airway in regulation of airway resistance during hypercapnia and exercise. Second-Place Resident Award at 1982 Research Forum.
Next blog we will be looking at more interesting topics such as
1. Understanding inflammatory ingredients such as seed oils, oxalates and processed foods added to “so called healthy foods”
2. Heart rate training using the Mafertone Method
Take a look at the Maferton Method on the website below
https://philmaffetone.com/method/
3. Shoulder Mobility Exercises and How to Introduce Shoulder Mobility into Your Hip Mobility Program
Please feel free to email me any questions and to discuss any topics during our class sessions.
Kind Regards,
Brodie Cambourne
Exercise Physiologist
Insulin is like the " key" that opens the cells, every cell in your body , muscle, heart, lung, brain cells. The key (insulin) allows blood sugar to travel into this cell to be utilised. When there is too much blood sugar, then more keys are developed to try and cope with the high blood glucose levels.
Eventually, the blood sugar can not be utilised, and is stored as " fat" on our organs and eventually our bodies.
The insulin continues to remain high and is ineffective as the cells become resistant to insulin .
This is termed as insulin resistance
Once our bodies become insulin resistant, the cells are no longer able to use the excess blood sugar in our systems and this then blocks our ability to access fat as fuel. This is why losing weight becomes so difficult.
The end result, is high fat on our bodies, high insulin scores and then the start of chronic issues such as high blood pressure and cardiovascular and neurological issues as our bodies are not able to use fat for fuel and access ketones as fuel.
All this can be reversed, and one of the easiest way to do this is to give your body extra time to use the fuel you have already fed it.
If you allow more time between " Yellow Spikes" or blood glucose rises and insulin rises, you will allow your body to move the blood glucose into cells and out of your body more effectively.
Exercise helps move this blood sugar into where it is needed, so exercising between these meals is a good idea.
So this week I have outlined in more depth the topics below and included
" the benefits of reducing your eating window to 8 hours"
This weeks topics are listed below
1. The benefits of reducing your " eating window" to 8 hours per day to prevent insulin resistance.
2. Understanding your blood tests and insulin resistance
3. Increasing your oxygen capacity with breathing exercises
1. The benefits of reducing your " eating window" to 8 hours per day to prevent insulin resistance.
One of the methods to help your body move blood sugar into cells includes allowing your body a longer break between meals.
This will allow your body to access the fuel you have stored on and in it.
Our body has readily available " fat" stored on it ready to be used as fuel and it also has the ability to produce glycogen as a fuel when need to use our body for daily movements.
An example of reducing your eating window includes:
Eating dinner before 7.30pm and then eating again at 10.30 am
(later breakfast) This allows your body to use its own fuel for 12 to 15 hours.
If possible, try to also reduce the amount of processed food in that eating window of 10.30 am to 7.30 pm.
You will be surprised how much easier this method will result in weight loss than the constant restrictive eating promoted by diet companies and shake companies.
And the benefit for your brain as your insulin score drops is the long term benefit I would like everyone to start to think about.
2. Understanding Your Blood Tests.
As mentioned in our first blog post, your regular blood test panels no longer include measuring " fasting insulin".
This is because there is no pill you can take to reduce your insulin level and the only way to bring your insulin score down is lifestyle modification.
It is very easy to order your own blood test via private companies such as imedical.com.au and a fasting insulin score costs around $50. You simply take your private order to Laverty Labs and then they will send you the results directly to your email.
Another way to determine if your insulin level is rising is use your current blood test scores and use the ration of Triglyceride/ HDL
The idea Triglyceride/ HDL ratio is 2.0 or less
Bring your latest blood tests in to the gym and we can determine your current score.
Ask me more about this during your next gym session if this interests you
Short Educational Videos on the Fiteracy Page
I have also started to put together a Fiteracy Education Series of Short Videos for you to view and learn more about" Understanding Your Blood Tests".
I will place these on the BrainFit Website at www.brainfitexercise.com.au and place these on the group facebook page.
If you would like me to email these short videos to you, please send me an email and I can send these to you
These short videos will help you to start to understand how to read your own blood tests and how to interpret your blood tests in context.
This means looking at your body and it's function from a "physiological" aspect and understanding that all the systems in your body are connected.
For example, if our liver function is suffering from too much sugar (fatty liver) then your cholesterol may be increased as it is attempting to fix the damage. By learning how to read your blood tests you may also be able to determine that cholesterol is not always the bad guy so opting for a cholesterol killing tablet is not always the best option.
Understanding the Function of Cholesterol Before Eliminating it With a Pill
Often, your blood tests will indicate that there are other systems in your body not working well, and your cholesterol , which is the building block platform for all our hormones, is trying to fix the problem.
There are also a range of additional blood tests that determine if the cholesterol your body is producing is " damaging you" or " fixing a situation" .
These tests will not be ordered during your regular tests with your GP and I am not sure they are tests that are in their medical soft ware so if you are interested in these tests, you will need to order them through Imedical.
Dr Paul Mason, a leading cardiologist explains these tests and cholesterol in the links below:
Dr. Paul Mason - 'The truth about high cholesterol'
https://youtu.be/rdgS3PuSuyg?si=epp2NeppRlmJHfws
Dr. Paul Mason - 'Why your doctor thinks cholesterol is bad - Big Pharma deception'
https://youtu.be/j-nq60_oEIc?si=bXzpsZwH3TgXzLwu
PAUL MASON | FULL SET: OXIDATION fluffy LDL fantastic high TG; low HDL: BAD
https://youtu.be/cBh7G7Wxpgg?si=ULl23REokYFFR5Pf
For those of your more interested in learning about cholesterol and statins please find below links from leading cardiologists and also investigative journalist Maryanne Demasi
Dr. Maryanne Demasi - 'Statin Wars: Have we been misled by the evidence?'
https://youtu.be/BzTjPuikhQE?si=73hgbH3A7r87vrd5
Why Cholesterol May Not Be the Cause of Heart Disease with Dr. Aseem Malhotra
https://youtu.be/fzZVJDzCAeg?si=XxWGmn679APyKwpK
Please find below a link to the information regarding " nasal breathing" and why it is important to practice
3. Increasing your oxygen capacity with breathing exercises
The page link below outlines many points regarding the benefits of nasal breathing.
Here are just a few:
18. Improves Oxygenation During Sleep
The nose is critical during sleep for breathing well to improve oxygenation levels. Studies have shown that nasal breathing during sleep leads to more oxygen uptake than mouth breathing. This is particularly important for people with sleep apnea, a condition characterized by interruptions in breathing during sleep. Proper nasal breathing can help reduce the severity of sleep apnea symptoms and improve overall sleep quality.
26. Breathing through the nose during exercise helps decongest the nose
Nasal resistance decreases linearly as expired CO2 levels and exercise levels
increase. The constant relationship between nasal resistance and minute ventilation during hypercapnia and exercise suggests that nasal resistance is regulated by the respiratory center to match the level of respiratory demand.
Reference: Otolaryngol Head Neck Surg. 1984 Jun;92(3):302-7.Role of the nasal airway in regulation of airway resistance during hypercapnia and exercise. Second-Place Resident Award at 1982 Research Forum.
Next blog we will be looking at more interesting topics such as
1. Understanding inflammatory ingredients such as seed oils, oxalates and processed foods added to “so called healthy foods”
2. Heart rate training using the Mafertone Method
Take a look at the Maferton Method on the website below
https://philmaffetone.com/method/
3. Shoulder Mobility Exercises and How to Introduce Shoulder Mobility into Your Hip Mobility Program
Please feel free to email me any questions and to discuss any topics during our class sessions.
Kind Regards,
Brodie Cambourne
Exercise Physiologist
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