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Increase Insulin Sensitivity with These MORNING HABITS (4 mins per day)

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Use Code THOMAS for 20% off Nush’s Flax-Based Pancakes:

How you start your day makes a huge difference when it comes down to managing your glucose but if you’re trying to make bigger changes like you’re trying to help reduce the risk of maybe insulin resistance things like that there are really a few things that you could stack on top of each other to have a tremendous impact all evidence-based stuff that really is in

The peer-reviewed journals that really makes a lot of sense okay so let’s go ahead and jump into five things that you can do in the morning to manage insulin resistance a bit better jumping right into it the first thing if you’re looking at plate of breakfast the order in which you eat your food makes an astronomical difference in terms of what it does to your

Glucose and there’s science to back this up there was a study that was published in the journal diabetes care fascinating research they took a look at two groups okay these two groups ate the exact same thing ciabatta bread and orange juice okay alongside chicken breast with veggies and butter interesting breakfast but either way that’s what they consumed okay

Now with this they had one group eat the ciabatta bread and orange juice first and then eat the other ingredients and then the other group ate the chicken first the protein first and then ate the carbs and the other ingredients well the group that ate the chicken first 30 minutes after consumption they had 28.6 lower glucose than the group that ate the carbs

First 28.6 lower just by eating the protein first at 60 minutes it was 36.7 percent lower in the protein first group then after two hours postprandial it was about 16 percent lower nothing else was different other than the order in which they ate their food so eating the protein first made such an impact on overall attenuating the blood glucose response now the

Potential mechanism behind this is probably something to do with what’s called glucagon-like peptide one okay what this is essentially doing is it is delaying the gastric emptying to a certain degree but it can also improve beta cell responsiveness so you’re basically getting a double whammy slow glucose release into the bloodstream plus improved overall pancreatic

Beta cell function the next one is a hugely powerful one and i think we’re starting to see more and more and more and more research coming out surrounding the world of fiber now it’s not exactly attractive to i don’t know eat a bunch of asparagus first thing in the morning so i’m mainly talking about soluble fibers make some chia pudding make some pancakes with

Flax meal okay it sounds more complicated than it is it’s not that bad but anyhow listen to the research behind it it’s fascinating there’s a study that’s published in the journal nutrition and metabolism took a look at two groups one group consumed regular bread another group consumed bread that was heavily fortified with pea fiber so it had more of a fiber in it

Well what they found is that the group that ended up having the fiber bread was definitely more satiated but they also had a significant improvement in their glucose response throughout the course of the day okay that’s no real surprise because what we learned from the protein study before is that yeah when you have some fiber you’re probably making like this cake

Viscousy substance in your gut that is slowing down the absorption of the glucose that’s all fine and dandy but it goes deeper than that you see fiber specifically things like flax and chia these soluble fibers they feed our gut bacteria very well okay and what happens then is these gut bacteria feed on the fiber and they produce short chain fatty acids these short

Chain fatty acids directly impact how we process glucose there was a study that was published in the journal science that demonstrated this pretty clear they found that hba1c improved quite a bit simply by consuming more fiber so this study put people on a diet for 12 weeks of 37 grams of fiber versus 16 grams of fiber per day nothing crazy just amounts that it

Should be versus what we typically get hba1c so the glycolated hemoglobin improves significantly and overall glucose response improves significantly as well okay we’re seeing some pretty amazing things lots more data coming out in the world of fiber as well when i mention flax pancakes there’s a company called noose foods that just released some awesome new flax

Based pancakes there’s no almond flour in them there’s no regular flour they’re totally gluten free they’re totally keto friendly and they have nothing but squeaky clean ingredients in them so they have flax as the main okay flax is super high soluble fiber really really one of my favorite fibers if not my favorite fiber okay alongside that it has coconut flour it

Has erythritol and monk fruit as a sweetener sodium bicarbonate which is just baking soda then it has organic natural flavors in it so we’re not talking any pesky mysterious natural flavors they’re using the organic natural flavors they have some egg in it as well so it has this like natural leavening it gives it a real cake like consistency but they have blueberry

Flavor they have chocolate chip and they have regular old plain and i’m telling you these are unlike any other low-carb pancake i have ever had plus you’re checking two boxes okay you’re getting a decent amount of protein because of the egg okay but you’re also getting the fiber getting that satiety but you’re also being able to get like that flavor that you would

Normally want but you’re tackling two birds with one stone at the same time okay getting the fiber but you’re also getting the short chain fatty acid effect from the flax that we like so much the cool thing about these pancakes is they taste delicious so the whole family can eat them it tastes better than a real pancake if you ask me plus it’s satiating so the

Whole family loves it my kids love them my son loves them my daughter loves them the whole family devours them there’s something that we all feel comfortable eating and don’t feel super guilty about so use that link and use code thomas and you can save 20 off some of these noosh flax pancakes seriously you will not regret it that link is down below with code thomas

For 20 off this next one is fascinating because i know if you’re watching this video you might not necessarily be someone that is doing a low carb protocol maybe you like your carbohydrates or you just don’t feel like you function well without them that’s okay there is a time to have carbohydrates in the morning okay one of the best times as crazy as it sounds is

Literally during your workout that’s right you’re going to be the guy eating tacos in the bench press or maybe you’re going to be eating chalupas in the squat rack you don’t have to go that far but the reality is interesting evidence there what happens is you have what is called an insulin independent glucose uptake when your muscles move you create what is called

You create a deficit basically so when your muscles move and contract you phosphorylate ampk in human terms what that means is you create a demand for energy this demand for energy creates an interesting gradient that actually draws glucose out of the bloodstream and into the muscle cell without insulin being needed normally you eat carbohydrates your body secretes

Insulin and that lets the glucose into the cell but when you are simultaneously exercising as well as consuming some carbohydrates those carbohydrates do not require insulin to get into the cell nearly as much that doesn’t mean that you eat a bowl of rice while on the stationary bike but it means that you may want to maybe consume a small amount of carbohydrates

Intra workout maybe you have some rice cakes something like that if you feel like hey i really need carbs to work out well i don’t feel like i have energy without them some people feel that way you’re better off to have them during than right before or right after very interesting relatively newer stuff that’s coming out this next one gets me excited so simple

Lemon water or apple cider vinegar or both this is fascinating take a look at this research was published in the european journal clinical nutrition they took a look at subjects that consumed equal amounts of bread three groups equal amounts of bread one group consumed bread with 250 milliliters of water the other group bred with 250 milliliters of tea and finally

Bred with 250 milliliters of lemon water lemon juice the group that had the lemon water ended up having a mean glucose level that was 30 percent lower than the others than the water the tea didn’t really have any change 30 lower by having lemon okay and subsequent insulin response was lower as well and it delayed the spike by 35 minutes so basically 30 decrease in

The overall spike and it was delayed and stretched out took 35 minutes longer to get to that peak so it was much more stable that is fascinating and the reason why this is potentially happening is because of our salivary amylase when we have acid that comes in from lemon juice or vinegar it sort of disrupts how much salivary acid we produce therefore slowing down

The digestion or slowing down just the yeah the digestion of those carbohydrates so they don’t absorb as quickly into the bloodstream you’re not getting rid of the glucose spike you’re just lessening it and stretching it out it’s a very honest realistic thing the last thing is something very interesting astaxanthin what the heck does that mean astaxanthin is a red

Pigment that is found in algae it’s found in shrimp it’s found in salmon and i’m not saying you make an algae shrimp salmon omelet but i am saying i don’t like to push supplements a whole lot so if you go the supplement route you can certainly take astaxanthin okay about eight milligrams is a good amount i’ll talk about that in a second or if you like things like

Smoked salmon like lox get some smoked salmon and cook it up into your eggs because the salmon has that red pigment which is astaxanthin the asia pacific journal of clinical nutrition published a paper looking at 44 people with type 2 diabetes with these people they gave them eight milligrams of astaxanthin for eight weeks and they found that it improved their

Blood sugar response quite significantly so we have to ask the question what is the mechanism here when you start looking at other research you see that well astaxanthin is an antioxidant and it seems to have a potential protective effect on the pancreatic beta cells especially when it comes down to high glucose and overfeeding so when we overfeed ourselves it

Is a stressor okay and we need oxidative protection there we need antioxidants to protect us from the oxidative stressors so when this happens and you have this situation occurring from overfeeding and over carbohydrate consumption well astaxanthin potentially mitigates the damage that could be instilled upon the pancreatic beta cells protecting them so they can

Still function somewhat normally now this is all a little bit convoluted and it’s not 100 concrete but it’s an interesting thing because if you add smoked salmon you’re getting omega-3s anyway you’re getting healthy fats you’re getting protein and you’re potentially getting astaxanthin that could potentially help you so it sounds like a win-win-win across the board

To me so all these things are so simple and can be implemented tomorrow like no big deal first thing in the morning use that link down below check out those flax pancakes it will change how your family eats trust me it is a game changer for the family and for you so check them out down below and i’ll see you tomorrow

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Increase Insulin Sensitivity with These MORNING HABITS (4 mins per day) By Thomas DeLauer