Recently @aryy Asked me to make a guide about "Insulin Sensivity" and I found it a good topic which nobody spoke about it enough.
So I decided that I will make guide about it and I will try my best to make it helpful and easy to understand.
Enjoy the thread.
So I decided that I will make guide about it and I will try my best to make it helpful and easy to understand.
Enjoy the thread.
Thread Song
Insulin sensitivity is how well your body uses insulin and takes in glucose.
When your body is sensitive to insulin it is easy to lose fat and gain muscle.
You will have skin and a sharp jawline.
You will not get bloated.
Your body will work well.
When your body is not sensitive to insulin, also known as insulin resistance it stores fat easily.
You will get acne. Your face will look puffy.
If you fix your insulin sensitivity it will be like a multiplier for looking great.
This is based on science and real physiology so read on to learn more.
If you do not you will stay bloated.
When your body is sensitive to insulin it is easy to lose fat and gain muscle.
You will have skin and a sharp jawline.
You will not get bloated.
Your body will work well.
When your body is not sensitive to insulin, also known as insulin resistance it stores fat easily.
You will get acne. Your face will look puffy.
If you fix your insulin sensitivity it will be like a multiplier for looking great.
This is based on science and real physiology so read on to learn more.
If you do not you will stay bloated.
1.What Is Insulin Sensitivity?
2.Why It Matters For Looking Good
3.How To Measure It
4.What Hurts Your Insulin Sensitivity
5.How To Improve It
6.Quick Reference Table
7.Sources
2.Why It Matters For Looking Good
3.How To Measure It
4.What Hurts Your Insulin Sensitivity
5.How To Improve It
6.Quick Reference Table
7.Sources
What Is Insulin Sensitivity?
Insulin sensitivity is the opposite of insulin resistance.
When you eat carbohydrates your pancreas releases insulin.
If your cells are sensitive glucose gets into your muscles and liver quickly with insulin.
If your cells are resistant your body has to release a lot of insulin to do the job.
Over time this can lead to a lot of insulin in your blood, weight gain and inflammation.
Some studies explain how insulin sensitivity and glucose work
They also explain the physiology of insulin resistance including how cells respond to insulin and how glucose is taken into cells.
Insulin sensitivity is the opposite of insulin resistance.
When you eat carbohydrates your pancreas releases insulin.
If your cells are sensitive glucose gets into your muscles and liver quickly with insulin.
If your cells are resistant your body has to release a lot of insulin to do the job.
Over time this can lead to a lot of insulin in your blood, weight gain and inflammation.
Some studies explain how insulin sensitivity and glucose work
They also explain the physiology of insulin resistance including how cells respond to insulin and how glucose is taken into cells.
Why It Matters For Looking
Losing fat is easy when you are sensitive to insulin.
Your body loses fat first which is the fat around your organs.
Gaining muscle is also easier because your body uses carbohydrates to build muscle of storing them as fat.
When you have insulin levels you are more likely to get acne and have oily skin.
If you are sensitive to insulin you will have skin.
Example
Insulin sensitivity also affects your face.
If you have insulin levels and inflammation you may retain water and have a puffy face even if you have a low body fat percentage.
If you fix your insulin sensitivity you will have a jawline.
Insulin sensitivity also affects your hormones.
If you are sensitive to insulin you will have free testosterone and less cortisol, which is a stress hormone.
If you have insulin sensitivity it can be hard to look good no matter how much you lift weights or diet.
Losing fat is easy when you are sensitive to insulin.
Your body loses fat first which is the fat around your organs.
Gaining muscle is also easier because your body uses carbohydrates to build muscle of storing them as fat.
When you have insulin levels you are more likely to get acne and have oily skin.
If you are sensitive to insulin you will have skin.
Example
Insulin sensitivity also affects your face.
If you have insulin levels and inflammation you may retain water and have a puffy face even if you have a low body fat percentage.
If you fix your insulin sensitivity you will have a jawline.
Insulin sensitivity also affects your hormones.
If you are sensitive to insulin you will have free testosterone and less cortisol, which is a stress hormone.
If you have insulin sensitivity it can be hard to look good no matter how much you lift weights or diet.
How To Measure It
The best way to measure insulin sensitivity is with a test called a clamp.
However this test is expensive.
There are also some ways to measure insulin sensitivity at home.
You can use a formula called HOMA-IR, which is based on your fasting glucose and insulin levels.
You can also use something called the QUICKI index.
You can do a glucose tolerance test with insulin levels.
Another way is to measure your fasting insulin levels.
The best way to measure insulin sensitivity is with a test called a clamp.
However this test is expensive.
There are also some ways to measure insulin sensitivity at home.
You can use a formula called HOMA-IR, which is based on your fasting glucose and insulin levels.
You can also use something called the QUICKI index.
You can do a glucose tolerance test with insulin levels.
Another way is to measure your fasting insulin levels.
What Hurts Your Insulin Sensitivity
Eating much and consuming high amounts of sugar can hurt your insulin sensitivity.
Eating seed oils or polyunsaturated fats can also hurt your insulin sensitivity.
Not getting sleep can also lower your insulin sensitivity even if it is one bad night.
Stress can also block insulin signaling. Lower your insulin sensitivity.
Not having muscle can also lower your insulin sensitivity because muscle is a place for glucose to go.
Being obese can also create a cycle that lowers your insulin sensitivity.
Eating much and consuming high amounts of sugar can hurt your insulin sensitivity.
Eating seed oils or polyunsaturated fats can also hurt your insulin sensitivity.
Not getting sleep can also lower your insulin sensitivity even if it is one bad night.
Stress can also block insulin signaling. Lower your insulin sensitivity.
Not having muscle can also lower your insulin sensitivity because muscle is a place for glucose to go.
Being obese can also create a cycle that lowers your insulin sensitivity.
How To Improve It
Some of the ways to improve insulin sensitivity are to do resistance training and high-intensity interval training.
These exercises can increase the number of glucose transporters in your muscles.
Eating a low-calorie diet with protein can also improve insulin sensitivity especially if you are overweight.
Eating in a time frame also known as time-restricted eating can also lower your insulin levels.
Other ways to improve insulin sensitivity include eating a low-carbohydrate diet taking berberine or metformin and getting omega-3 fatty acids.
You should also make sure you have magnesium and vitamin D as deficiencies in these nutrients can lower your insulin sensitivity.
Taking showers or using a sauna can also have some benefits.
Some of the ways to improve insulin sensitivity are to do resistance training and high-intensity interval training.
These exercises can increase the number of glucose transporters in your muscles.
Eating a low-calorie diet with protein can also improve insulin sensitivity especially if you are overweight.
Eating in a time frame also known as time-restricted eating can also lower your insulin levels.
Other ways to improve insulin sensitivity include eating a low-carbohydrate diet taking berberine or metformin and getting omega-3 fatty acids.
You should also make sure you have magnesium and vitamin D as deficiencies in these nutrients can lower your insulin sensitivity.
Taking showers or using a sauna can also have some benefits.
Metric | Ideal Range | Impact on Your looks |
|---|---|---|
HOMA-IR | <1.0 | Helps with loss and sharp jawline |
Fasting Insulin | <8 μU/mL | Helps with no bloating and clear skin |
Post-meal Glucose | <140 mg/dL | Helps with no energy crash or fat storage |
Bodyfat % | <15% (men) | Helps break the cycle of insulin resistance |
Sources
You can find information about insulin sensitivity, in these sources:
https://pubmed.ncbi.nlm.nih.gov/11452210/ (minimal model + measurement gold standard)
https://www.ncbi.nlm.nih.gov/books/NBK278954/ (insulin resistance physiology deep dive)
https://www.ncbi.nlm.nih.gov/books/NBK507839/ (glucose metabolism + sensitivity mechanisms)
You can find information about insulin sensitivity, in these sources:
https://pubmed.ncbi.nlm.nih.gov/11452210/ (minimal model + measurement gold standard)
https://www.ncbi.nlm.nih.gov/books/NBK278954/ (insulin resistance physiology deep dive)
https://www.ncbi.nlm.nih.gov/books/NBK507839/ (glucose metabolism + sensitivity mechanisms)
If you have any question, Feel free to ask.
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