Eat More Fat!!! (& fight insulin resistance)

Happy New Year 2018!!!

You may have noticed (or not…) that I pretty much skipped posting for the month of December…Christmas time is a my most favorite time of the year but it is also the busiest…

I had good intentions….but…..the holidays just sorta took over…

……………… know what I mean?

I was also feeling pretty guilty that I was totally eating alot of junky food and sugar out the waaazoo…

Now that the New Year is here, I am feeling the need to detox from all the junk and get back into the routine  of researching and sharing information…

I gave each of my kids a stainless steel “electric water pot” (from Walmart) along with the Detox Recipe in the Recipes/Menu Tab on the Home Page as a Christmas gift.  I had purchased one of theses pots a few weeks earlier and found it to be so useful and easy to make quick drinks and herbal teas that I just had to share….they seem to be a hit so…..chalk one up for mom and her practicality !!!

In an earlier post entitled “How does Insulin affect Type 2 Diabetes (insulin resistance)?” I referenced a blog called InsulinIQ which really turned on the lightbulb for me about what causes Type 2 Diabetes and the weight gain that generally comes with it.  The author, Ben Bickman, is a a very thorough and well-read scientist that is discovering and sharing relevant & accurate information concerning the effects of hormones (especially insulin) and ketones on the body.

Are You Glucose-Fueled Or Fat-Fueled?

This study found another gem though—while metabolic rate wasn’t relevant to future weight gain, the respiratory exchange ratio (RER) was [5]. The RER is a number that tells us what our fuel preference is; in other words, is glucose or fat the predominant fuel for our bodies. People that had higher RER values, indicative of a “glucose-fueled” body, were significantly more likely to gain weight over this 10-year period when compared with people who were “fat-fueled”.

So, how do you become fat-fueled? It’s simple—eat more fat! One study found that just four weeks of eating a low-carbohydrate, high-fat diet was enough to shift the body into “fat-fueled” mode, as evidenced by a significant shift in the RER value [6].

Bickman has given 4 suggestions that he calls the 4 columns to follow to rebuild insulin sensitivity

The Four Columns:

Column 1 – Eat an ample amount of good Fats 

Our Bodies Are Always Using Fat And Glucose As Energy

The balance between using glucose as energy and fat as energy is what we are trying to change. In other words, we are trying to get our cells to more ably use fat as the primary fuel source:

  • Eating a diet that is high in carbohydrates increases insulin levels.
  • Increased levels of insulin stimulate using glucose as energy and storing the excess glucose as fat.
  • Insulin inhibits our bodies from releasing fat from fat tissue and using it as fuel.
  • By eating a high-fat diet and keeping carbs low, insulin levels stay low and fat is allowed to be used as the primary energy source.

(read more about good fats)

Specifically, some wrestle with the idea that dietary fat is an essential part of a healthy diet and that, rather than fat, carbohydrates are the nutrient that warrants scrutiny. My study and ultimate appreciation for dietary fat started with the realization that dietary fat is the only nutrient that does not increase insulin and by helping maintain lower levels of insulin, dietary fat is the one nutrient that helps most with insulin sensitivity.

(more about fat & insulin sensitivity)

(even more about why we should eat fat)

Column 2 – Intermittent Fasting

Because elevated insulin is one of the most, if not the most, relevant factor in developing insulin resistance, a highly rational strategy is to follow a dietary plan that incorporates periods of time throughout the day wherein insulin is low. This philosophy immediately suggests that frequent eating is less effective than less frequent eating—indeed, three meals per day is better than six [1]—but are fewer than three meals best of all? Maybe.

(read more about fasting)

Column 3 – Eat a Low Carb/Ketogenic Diet

  • 03:11 Insulin is needed to Grow Fat Cells.
  • 03:35 Distortion of the Fat Cell
  • 05:59 As we grow larger fat cells and we reach 150% of what is ideal for our bodies, we start making new fat cells. As someone loses weight, they will not reduce the number of fat cells. They shrink the size of their existing cells.
  • 07:14 Triglycerides are Not Relevant to Insulin Resistance
  • 09:34 Muscle is Our Biggest Glucose Sink
  • 10:35 Insulin is a Factor in Inflammation
  • 12:08 Exercise is Important, but Diet is Critical
  • 13:45 Toxic Lipids Cause Mitochondrial Alterations
  • 18:39 When Brown Fat Cells are Exposed to Insulin, Their Metabolic Rate Will go Down by about Half.
  • 19:38 When our White Fat is Exposed to Ketones, Our Fat Goes from Storing to Wasting.
  • 20:34 The Evolutionary Benefit of Ketones Inducing Wasting: Perhaps the conversion of white fat into heat burning instigated by ketones was meant for heat production. Our bodies act protectively. Evolutionarily, ketogenic diets would be seasonal.
  • 24:55 Cold Thermogenesis to Activate Brown Fat: Constant cold exposure, to the point where you are shivering, works to activate brown fat. Ice baths and genuine cold exposure does this as well.
  • 27:31 You Can Alter Your Metabolic Rate
  • 30:24 Benefits of Low Insulin
  • 32:46 We Need Insulin: It is necessary for normal mitochondrial function. Eating a healthy low carb diet will give you enough insulin variability. We want to keep insulin normal.
  • 28:05 We are All Insulin Resistant First Thing in the Morning
  • 39:01 The Effect of Protein and Carbs on Insulin: If you are insulin resistant, you will get a huge long lasting fat storage spike from eating something like a bagel, as opposed to the quick bump for someone who is insulin sensitive.
  • 41:45 Speculation that Exogenous Ketones Turn to Fat when Insulin is high
  • 46:34 Dr. Bikman’s Morning Routine
  • 48:08 Dr. Bikman’s Favorite Exercise is the Deadlift
  • 49:09 Dr. Bikman’s Desert Island Herb, Nutrient or Botanical: He would bring cow liver, which is packed with mitochondria. We do not adopt the mitochondria of the meat we eat, but we can get the building block components of the mitochondria.
  • 51:06 Dr. Bikman’s Elevator Pitch: Stop emphasizing a high carbohydrate/low fat diet.

(more take aways from insulin, ketones & brown fat)

Column 4 – Dietary Fiber and Insulin Resistance

It can be tricky to get good fiber without the insulin-spiking starches. In general, as you’re choosing good vegetables (i.e. any leafy greens, broccoli, cauliflower, and many more that have low glycemic loads) to eat with your fatty meals, you’re getting a good amount of fiber. If you choose to take a fiber supplement, just be sure it doesn’t contain sugar in the ingredient list—it’s remarkably common in fiber supplements.

(more on dietary fiber)

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