Fix Your Liver, Fix Insulin Resistance (Without Cutting Carbs)

Let's talk about how to accelerate your improvement of insulin resistance. Poor liver health a lot of times correlates with insulin resistance. And if you look at 70 to 80% of people that are obese and insulin resistant, they also have non-alcoholic fatty liver disease. It doesn't mean correlation equals causation. It means there is something connected there. Right? Now, we have to take care of the liver. We need to make sure it's functioning properly. So

simple things like milk thistle supplementation are actually quite good for the liver. Okay? Small amounts of this. But exercise very, very good for the liver. That's a simple thing, right? But if we're focusing on the liver first, it changes things a little bit. So that exercise can decrease the fat oxidation. It can decrease the amount of fat that's stored in the liver, but it can also decrease what are called damage associated molecular patterns. These are inflammatory responses that happen as a result of just being getting older, right? So exercising offsets this and it's one of the fastest ways to improve liver health. reducing alcohol. I think that kind of goes without saying, but also increasing your omega-3 intake through fatty fish or even supplementation. We think omega-3s and we think heart. We think a little bit brain, but we don't think liver. Omega-3s are strongly associated with lower levels of liver fat. Okay? Liver fat impedes the liver's ability to do its job. It's interesting because all this time we've been focusing on the pancreas, focusing on our blood glucose, focusing on insulin, all these things. when all this time there's this whole thing called a 90° rule where 90° off to your side is a lot of times your actual intended target or what you need to be paying attention to. So, we're focusing on insulin and off 90° we've had the liver this whole time. For the creatine that I use, I put a link down below.

It's called Create and I use their creatine stick packs. It's mainly just cuz I'm on the go all the time and I just can't have a big tub and I like to have a single serving, but I usually put it in my water and sip on it throughout the day. It's pretty neat that you find when you sort of lowd dose your creatine throughout the day makes the water retention a little bit lesser. So anyway, this is a clean pure form of creatine using a patented Creapure version and we've tested it in third party and it's good quality legit stuff that backs up what they say they have in it. So that link is for 50% off. 50% off in that top line of the description. This next one is really fun to talk about because it pokes some bears and I like poking bears. Fasted exercise. Now, I'm not just coming at it because fasted exercise helps you burn more fat. No, it's interesting newer data. There was a study recently that came out in journal

physiology that demonstrated that even if you're in a surplus, fasted exercise can offset the negative sides of being in a caloric surplus. So, they had subjects consume a 30% caloric surplus. 30% extra calories. That's a lot of extra food in a highfat portion, in a highfat format, I should say. Then what it had them do is either four days of fasted exercise or four days of pre-ex exercise carbs. Okay. Then the last group was a control that didn't do any exercise. Well, the only group that did not gain weight in this caloric surplus was the fasted cardio group or the fasted exercise group. So what what's the deal here? Does fasted exercise potentially offset a surplus? At least in the short term, it actually seems as though it does. They found there was also a 28% increase in glute 4 numbers. Glute 4 is the net that reaches into the bloodstream and grabs glucose into the cell. 28% more glute 4. 28% more nets being able to reach into the bloodstream and pull glucose into the cell. 25% increase ink phosphorilation. So calorie deficit is sort of like a dimmer switch. You can be in a 1% deficit or a 25% deficit. Doing exercise in a fasted state pushes you deeper into that deficit and phosphorolates more AMPK, meaning you're getting an accelerated benefit of that caloric deficit. Fasted exercise puts you there. But also, there's a significant increase in what is called CD36, which is what helps fat move into a cell to get burned as fuel. Okay, this is all tremendous for insulin resistance, especially that increase in glute 4. Now, the next hot new trick, this is like brand spanking newer research. How you break your fast after exercise is very important. Now, this is assuming you're applying rule number two. Okay? So, let's say you started doing 15, 30, 45 minutes of exercise first thing in the morning in a fasted state. You don't have to be intermittent fasting, but you just wake

up and you're fasted, right? You do your exercise before you eat. Well, when you finish your workout, it's very important that you have protein, but then 30 or 60 minutes later have carbs. Don't have carbs right after your workout like we used to hear in the muscle building magazines. This is brand new cool stuff. There was a study published in nutrients that demonstrated when subjects did even up to 90 minutes of 70% V2 max exercise in a fasted state, but then after the workout, they replenished however many carbs they burned with a carbohydrate drink. Well, they found that when they did that, it actually decreased their insulin sensitivity. It worsened their glucose tolerance. And to quote the study, post exercise changes in glucose disposal can be offset by the appearance of glucose, both indogenous and exogenous, leading to a worsening glucose tolerance after exercise. What does this mean in English? It means that even though you're getting a huge benefit to insulin resistance during exercise, by immediately feeding yourself carbs, you are offsetting that metabolic benefit. So eat your protein, but then wait just 30 or 60 minutes and it will make a big difference. you don't offset, you don't lose what you gained through that exercise. The next one is cool down your carbs, even if you don't cool them down all the way until they're ice cold. This is called a retrograded starch. Now, you've probably heard about this to a certain degree, but I have something new for you. A retrograded starch is where you basically expand the

glucose molecules by heating it and then when you cool like a potato, they condense again and then the body has to break it down. So, basically, it becomes a lower glycemic carb. That's great for diabetes and glucose control, but what about actually impacting insulin resistance and starting to reverse that process? Well, studies are starting to demonstrate that you can increase your levels of what is called glucagon like peptide 1. GLP1 English GLP1 is going to help your pancreas secrete insulin. Sounds terrible. You don't want that, right? You want to reduce insulin. Wrong. You want to secrete insulin at the right time in the right amount. And GLP-1 will help you do that. So, from the other side, you're helping to restore that function. the insulin function so that it can effectively do what it's supposed to do. Next up, this is a next level trick to just add specific spices to your food. Okay, turmeric. This is interesting rodent model research, but very interesting. Adding a little bit of turmeric lowers your plasma lipids and your plasma glucose and increases

insulin sensitivity and get this a dose dependent fashion. That means the more turmeric that you add to a dish, the better it can improve your glucose disposal, glucose tolerance. Secondly, ginger. Ginger contains ginger rolls. So, drinking some ginger water, some ginger, lemon tea, whatever, stuff like that. Ginger helps increase glute for transllocation. Remember earlier I talked about increasing the amount of glute for the amount of nets that capture the glucose. Well, by increasing transllocation, you're basically being able to take your fishing net and cast a bigger swoop with it. Dig it deeper into the ocean. And lastly, adding cinnamon. Now, this one's a little bit of a mystery. The mechanisms are confusing. It might be glute 4 related. It might be insulin signaling related, but subjects have seen in various studies that when cinnamon is added, glucose tolerance improves and glucose disposal improves. So these are little things that you can do that make a big difference thinking outside the traditional paradigm. As always, keep it locked here on my channel. I sit.