0:23

Welcome to another episode of Living a Full Life

0:26

. I am Dr Enrico Dolcecore

0:28

and we are going to dive right

0:30

in to insulin

0:32

resistance . It's

0:34

a silent epidemic that's been happening . It's

0:36

different than diabetes . It's

0:39

a term you may have heard thrown around , but

0:42

what we're going to go through today is what exactly is it

0:44

and how does it affect you ? Buckle

0:47

up , because we're about to get to the root of the matter

0:49

, to equip you with what you need

0:51

to know to keep your blood sugar in check

0:53

and health on track . Insulin

0:57

resistance is like a traffic

0:59

jam in your body's sugar highway . So

1:02

we end up eating some carbohydrates

1:04

and your pancreas produces some

1:06

insulin . It's a hormone that helps

1:08

you . Your cells absorb glucose

1:10

and sugar from your bloodstream for energy

1:12

. So as soon as that starts to digest

1:14

, our pancreas releases

1:17

insulin . But when resistance

1:19

develops over time , your cells

1:21

become stubborn and stop responding effectively

1:24

to insulins' calls . This

1:26

leads to a buildup of sugar in your bloodstream

1:28

, which can have serious consequences

1:30

over time and increase your risks of , of

1:32

course , type 2 diabetes , heart disease and other

1:35

chronic conditions , because sugar in

1:37

our blood is inflammatory

1:39

. So that's what resistance

1:41

is your cells become so resistant

1:43

to the hormone insulin that

1:45

they don't respond in time to absorb

1:48

glucose and transport it the way

1:50

it should . I hope that makes sense

1:52

because this is going to be the foundation of

1:54

this entire podcast . So

1:57

what ends up happening over time ? It's

1:59

called the silent killer because over

2:01

time it just gives us symptoms that we

2:03

feel like we can live with . We

2:06

end up getting excessively fatigued , our

2:08

energy starts to slow down . Unexplained

2:13

weight gain or difficulty losing

2:15

weight is the big thing . This is where

2:17

people start to get frustrated

2:19

. That is insulin resistance

2:21

. This is where you start to try and eat well

2:23

. You start off something simple or start going for

2:25

walks or start doing some exercise and

2:28

you bring down your calories and you try and eat

2:30

well Whole foods , salads , all the good stuff

2:32

and you avoid all the bad stuff but

2:35

you start having difficulty losing weight . This

2:37

can happen as young as your 20s . Typically

2:39

it's later 40s , because it takes years

2:41

to develop insulin resistance . So

2:44

we get increased thirst and urination . This

2:46

has now progressed . Insulin resistance , blurred

2:49

vision , skin tags around the neck and

2:51

armpits this is where we start to see

2:53

insulin issues . By that

2:55

point we may be pre-diabetic

2:57

. So those are just

2:59

visual signs without using

3:01

medical tests like blood work . This

3:04

is just simple signs that happen over time and

3:06

it starts with lethargy , tiredness

3:08

, fatigue . So food

3:10

matters to the utmost when

3:12

it comes to insulin resistance . Insulin

3:15

resistance is a funny way of saying metabolic

3:18

disorder . That is the basis of metabolic

3:20

disorder . We blame our metabolisms on

3:23

whether we can burn fat or not , but

3:26

really what it is is we've damaged the

3:28

receptors . Over time . This happens

3:30

. People ask you know what happened ? It

3:32

starts in childhood , with the diets . This is why we're

3:34

so vocal about child

3:37

development , child health , parenting

3:39

, because it's us that helps

3:41

the next generation grow healthy

3:43

and well mentally , spiritually

3:46

, physically , chemically , emotionally , financially

3:49

. These are our jobs to pass on to

3:51

our children and the next generation . So we're

3:53

very vocal about this because the

3:55

modern American diet does not

3:58

help with insulin resistance at

4:00

a very , very young age . Breast

4:03

milk is used for the first few months to a year

4:05

of life . Some moms go for two , three

4:07

years with it . But at about the one year mark

4:09

is where we start to introduce foods . These

4:11

foods are supposed to be whole foods . They're

4:14

gonna have the least amount of reaction

4:16

Allergically . So let's the

4:18

vegetables , avocado , a banana

4:20

we start . We start with some foods to

4:23

see what the tolerances it are . But some

4:25

of us start our kids younger three , four

4:27

, five months . We start giving them solids

4:30

foods and they're typically Cheerios

4:32

or whatever the psychopathic

4:35

pediatricians tell families to do

4:37

, and these

4:39

are . This is where this problem start . We're starting with

4:41

simple carbohydrates , with sugar , at

4:44

a very young age , at a very young age

4:46

so . But that's not the

4:48

biggest problem . What happens is when we start packing our children

4:50

lunches for school , we just

4:52

pack them with carbohydrates fruits

4:56

, crackers , a

4:58

sweet treat , something in there , and then the

5:00

protein is low and the good

5:02

fats are low , and Over time

5:04

, by the time these children are 10 , 12

5:06

, 15 years old , the insulin

5:08

resistance starts and we get

5:10

childhood obesity or

5:13

other affects . Lethargic children

5:15

. The bed wedding goes for too long . The

5:17

. The difficulty waking up in the morning starts

5:20

young . The lethargy after school

5:22

. They're tired , they're falling asleep , you

5:24

know two , three o'clock in the afternoon . They're getting tired

5:26

and they're . They're in seventh grade and

5:29

they're just fatigued all the time . These are tall

5:31

tail signs of insulin resistance . But

5:33

the point of this is to avoid that

5:35

, and how we do it is through our food

5:38

. We have to limit , limit

5:40

these things that come through the American

5:42

diet of refined carbohydrates

5:44

, limit white breads , limit

5:47

pastries , avoid

5:50

sugary drinks , not limit them . I don't

5:52

you know , they say . You know

5:54

, one cigarette won't kill you . One

5:57

cigarette will kill a lot of your cells . It

5:59

will kill you . It will kill some of your cells

6:02

. Will you survive that trauma ? Perhaps , probably

6:04

. You probably survived smoking one cigarette

6:06

or one cigar . You'll probably

6:08

survive having one soda pop

6:10

, but the damage that's being

6:12

done isn't worth—is—I

6:15

guess that's your choice if it's worth it or not . But

6:18

we got to avoid these things . Process

6:20

foods send your blood sugar on a roller

6:22

coaster , so opt instead

6:25

for whole grains , fruits

6:27

and vegetables . When

6:30

it comes to our refined carbohydrates , saturated

6:33

and unhealthy fats found in fried foods

6:35

and fatty meats , these fats can worsen

6:37

insulin resistance . Fats play a role

6:39

in this as well , because trans and saturated

6:41

fats can actually damage cell

6:43

walls . And the cell walls are

6:45

where all the sensors

6:48

are for what we're talking about with

6:50

hormones . Hormones attach and send signals

6:52

to the cell walls , and the cell walls then know what

6:54

to do . They're like okay , absorb glucose , so

6:56

they take the glucose and they transport it . But

6:59

they need communication , and that's done through our hormone

7:01

system and neurology . So

7:03

when we started to damage the cell

7:05

walls with bad fats—because all the

7:08

cell walls in our body . Every single cell is made

7:10

of a double layer of fat membrane fatty

7:12

membrane . These fatty chains

7:14

create the cell membrane . If you learn this

7:16

from high school biology , that outside

7:18

sphere , like a water balloon , the plastic

7:21

of that water balloon is

7:23

all a fatty membrane

7:25

. So you are what you eat . Remember

7:27

what grandma said ? It's true , you

7:29

have Omega 3 branches and Omega 6 branches

7:32

. You've got solid fatty membranes

7:34

throughout your body . If you eat a lot

7:36

of fried and rancid oils , then

7:39

we've got rancid membranes which are

7:41

leaky and porous , don't respond to hormones

7:43

properly . That's why it plays a huge

7:46

role there . So these fats can

7:48

actually worsen insulin resistance . French

7:51

fries , vegetable oil , canola

7:53

oil , grain oils—these

7:55

things all don't hold well . So

7:57

after—by the time it's processed

7:59

, synthesized , canned

8:02

, bottled or put into a plastic

8:04

container and sent to the grocery store

8:06

. Many of them are now at a rancid

8:08

state or so heavily

8:10

processed that they don't even have chains

8:13

in them anymore . They're just completely trans fats

8:15

. So choose lean

8:17

protein , healthy fats like

8:19

olive oil , avocado , coconut

8:21

oil and nuts in moderation . That's

8:24

our better fats , which will give us those great Omega

8:26

3 chains . So now we're building strong

8:28

cells and limiting

8:30

the constant bombardment

8:33

of insulin hormone that

8:35

gives us that sensitivity over time . Sugar-laden

8:38

beverages—we talked about this—ditch them , just

8:41

completely ditch them . They're not even worth

8:43

it . Stick to water . Unsweetened

8:45

tea , coffee—that's

8:47

it . That's the only liquids you need to be drinking . Not

8:50

even All you need to be drinking is filtered

8:52

Water . That's

8:55

really it . So what we should do is start

8:57

to embrace the things that

8:59

make us healthy . Right , and

9:02

it all comes through our diet . Fiber-rich

9:04

foods are probably a great

9:06

staple to any diet . Fruits

9:08

have tons of fiber in them . Vegetables

9:11

have tons of fiber in them . Whole grains , too

9:13

, keep you feeling full and help regulate blood

9:15

sugar . There is a use to grain , but

9:17

they have to be whole grains , unprocessed

9:20

or minimally processed , and unrefined

9:22

. Aim for at least 25

9:25

to 35 grams of fiber per day . You

9:27

can check this through many apps on

9:29

your phone . Low glycemic

9:31

fruits and vegetables are

9:34

. You can eat these in abundance . They

9:36

are low calorie . You can eat tons of these things

9:38

. They release sugar slowly because they

9:40

have minimal sugar in them and they prevent

9:43

spikes in your blood sugar . Think

9:45

things like small berries , strawberries

9:47

, blueberries , raspberries , apples , leafy

9:49

greens , broccoli , even carrots

9:52

, carrots are a little bit more saturated , but even

9:54

those are lower on the glycemic index . Things

9:57

like grapes , papaya , mango

9:59

, pineapple , banana , sweet

10:02

vegetables , these beets . You know

10:04

these things are higher in sugar

10:07

content , so they're higher glycemic index and

10:09

eating these in higher quantities can

10:11

also spike our blood sugar . But not but

10:14

not like processed foods and

10:16

sugary drinks . Refined sugar

10:18

is so concentrated that

10:21

there's really no food that you can eat . People are like

10:23

well , a banana is bad for you . I'm

10:25

like a cola is

10:27

way more worse for you than a banana . There's way

10:30

more sugar in the cola than there

10:32

is in the banana , so you're

10:34

better off eating the banana for sure . So we got

10:36

to pick and choose these things Healthy

10:38

fats , omega-3s they typically come

10:41

from fatty fish avocados , nuts we talked

10:43

about this coconut oils these things improve

10:45

insulin sensitivity . So having a good

10:47

and even taking a supplement maybe a fish

10:49

oil supplement or omega-3 supplement

10:51

is great . Creole oil , cod

10:53

liver oil , fish oil any

10:56

clean source of omega-3 is a

10:58

great thing to add to your diet . If you don't eat

11:00

lots of shrimp and fish during the week

11:02

, probably a better source is that , so

11:07

you can make some lifestyle tweaks . For insulin

11:10

harmony and the

11:12

things that help with insulin resistance

11:14

and help us move glucose

11:16

more efficiently is regular

11:18

exercise . Moving the body requires

11:21

more blood flow . Our heart rate increases

11:23

and therefore requires more flow

11:25

of blood . Your heart starts to pump more

11:27

blood . If your resting heart rate is 55

11:29

, you do some moderate exercise , it's

11:31

going to go up to 125 . Now we've

11:34

got twice as much volume moving through the

11:36

blood or moving through the heart , and

11:38

the blood system is moving twice as much

11:40

glucose . So you actually require a little bit more

11:42

food when you exercise . So all good

11:44

brisk walking , cycling , swimming

11:46

are all great options . Aim for

11:48

an hour and 50 minutes a week

11:51

of moderate exercise

11:53

. Sleep Sleep is where we

11:55

regenerate . We have to aim for seven

11:57

hours of sleep if you're an adult

11:59

, sleep deprivation

12:02

, poor sleep , can actually

12:04

worsen insulin resistance

12:06

. There's a direct correlation with proper

12:09

REM sleep and

12:11

the . There's an entire hormone

12:14

podcast we could do about sleep

12:16

and just the . What happens

12:18

in your hormone system , in your endocrine system

12:20

during sleep , and

12:22

from cortisol to luteinizing

12:24

hormone , to progesterone , estrogen , thyroid

12:27

, testosterone . All this stuff

12:29

regulates at night . So when we

12:31

get poor sleep , our insulin , our

12:33

hormone system goes chaotic as well . So

12:36

we just have all these things bombarding

12:38

the system , and insulin is a hormone

12:40

Stress management . Of course you

12:43

know stress can just wreak havoc on your

12:45

blood sugar , your blood pressure goes up . Tons

12:47

of things happen with stress . You know this just as

12:49

much as me . Yoga , spending

12:51

time in nature , going for a walk just decompressing

12:54

is the best stress management you can do . Always

12:57

remember you are not alone . That's what this podcast

12:59

is for . Work on your side , and your

13:01

health care providers are on your side . Keep

13:04

on track of your

13:06

insulin Production

13:09

, your a1c , your fasting

13:11

glucose , your regular glucose . These

13:13

things are important . The only times we ever get

13:15

these things checked is when our doctors make us

13:17

check it . When , if we're pregnant

13:20

, if we're Suffering

13:22

from symptoms , if we're gaining weight , this

13:25

is where your doctors start to check this stuff and by that

13:27

point it's too late . It's too late

13:29

. We need to know this stuff early on . But

13:31

it all starts with you . Making

13:33

insulin resistance is a Is

13:36

a you know . Being being aware of it

13:38

is a journey , not a destination . Don't be

13:40

afraid to ask anyone about it . You can even ask

13:42

your chiropractors about it . They will just refer

13:45

you to your PCP to make sure that you

13:47

get the right blood testing and get it managed

13:49

properly . By the time

13:51

we let this get out of control , it turns into full-blown

13:54

diabetes and that , folks , is

13:56

a whole medical Caboche

13:58

when it comes to that . That requires medical

14:00

attention , that requires medicines , that requires

14:02

probably prescriptions for the rest of your life

14:04

. We're trying to avoid this stuff , we're

14:06

trying to prevent this stuff and by doing

14:08

it , it's really what you put in your mouth . You

14:12

got to flip this entire Paradigm

14:14

upside down . When it comes to food whole foods

14:16

if you're opening boxes in your

14:18

home , if you're opening cans , if things are

14:20

coming in plastic and you're opening bags

14:22

all the time , I'm going to tell you with

14:25

no shadow of a doubt that those things

14:27

are ruining and creating havoc

14:29

on your health , because nothing

14:31

good comes out of a bag . I promise you this right

14:33

now it's got to come from the produce section . It's

14:36

got to come to those hard-working people in the grocery

14:38

store that slice our meat for us and

14:40

keep it in the back or package the fish for us

14:42

. That's where the food comes from

14:44

. That's where our real food comes from . If you're going

14:46

up and down those center aisles , you

14:48

we're just fueling a fire of many

14:52

, many different conditions that can start . So some

14:54

some great resources are online

14:57

. I say avoid the American

14:59

Diabetes Association , not

15:02

a good Institute for For

15:05

any type of diet . Do not follow that diet and

15:07

and the , the Academy

15:09

of Nutrition and Dietitians . Instead

15:12

of going to their website , maybe look for a nutritionist

15:14

or a dietitian that you would work with For

15:17

that if you need extra help . But the online

15:19

resources that our government supports are

15:22

not the best options . I'm just being straight up for

15:24

you , that's you know . I don't work for the FBI

15:26

. No one's gonna come up and get me . This is all just

15:28

information for you , and remember all

15:30

the tips we give you even me or anyone that

15:33

comes out on a podcast this is for general

15:35

knowledge . I am not trying to help you diagnose

15:37

anything at seek attention for

15:39

any type of medical condition you have . Don't

15:42

play this on any type of blog

15:45

, youtube , video

15:47

, podcast . Do don't let

15:49

that be yourself diagnosis . Always

15:51

seek professional help when it comes to

15:54

any questions that you may have . Professionals

15:57

love what they do and they're there to help you . So

15:59

reach out to them at any time and if you have any questions

16:01

, reach out to us . Info at full life

16:03

, tampa comm . Have a fantastic

16:06

and healthy week . Catch you next week .