Everyday physicians treat metabolic syndrome and their resulting diseases. 2 of every 3 patients are insulin resistant.
This blog post by Amy Berger in the link below states an uncommon truth. I highly recommend her blog, books and YouTube talks and especially appreciate her ease of expression and simplicity of approach to better metabolic health. Hyperinsulinemia or insulin resistance syndrome can only be reversed by lowering chronic insulin levels (and modifying other hormones.) How?
Low carb diet.
12 hours or more of daily fasting.
Tabata daily exercise to improve insulin resistance by 39%.
Mediterranean diet.
1. Wheat germ.
2. Nuts and olives.
3. Fruit (skins) and broccoli family vegetables.
(The above are young seeds and sprouts that have chemicals that increase Nrf2 activation that raise antioxidant enzymes. Antioxidant enzymes are directly proportional to mitochondria mass and basal metabolic rate.)
Amendment to Mediterranean diet.
4. Eggs. (Animal seeds or sprouts) See above remark about young cells effect on older cells metabolism.
Reduce leaky bowel, bacterial translocation, inflammation that increases CORTISOL with homemade yogurt loaded with probiotics, omega 3 fatty acids, butyrate and lactate.
Reduce stress increased CORTISOL with vagal nerve stimulation to stimulate the CAP cholinergic anti inflammatory pathway. Two minutes of biofeedback cardiopulmonary resonant breathing at rate of 0.1 cps or one breath every six seconds. One could also use a transcutaneous vagal nerve stimulator 4 minutes daily.
Restorative sleep and optimized circadian rhythm increases intermittent MELATONIN the restorative and neuroprotective hormone. (Also a great supplement)
Adequate sunlight during the day increases intermittent production of VITAMIN D, the sunshine hormone. (Also Vitamin D3 is a great supplement especially during the winter months without sunshine)
Magnesium rich foods or magnesium chloride. (Magnesium is required by every ATP energy molecule in addition to other enzymes.)
Avoid processed foods which raise GIP/GLP1 ratios and drive appetite hormone. GIP is in the proximal small intestine and GLP1 is in the stomach and distal small intestine. Over processing allows absorption and GIP stimulation and decreased distal carbohydrates for GLP1 stimulation.
I speculate that controlling "chronic" elevation of both CORTISOL and INSULIN is required for optimum health. Bacterial translocation increases with aging or inflamaging of gut and may be responsible for insulin resistance syndrome and chronic cortisol elevation because of LPS or endotoxin stimulation of neuroimmune system sensors.
A single exception disproves a rule. 1 of 3 adults (and most children) are metabolically healthy despite the western diet which makes them resilient. I speculate that strong exterior barrier function of healthy gut, skin and respiratory linings, and healthy internal barrier linings including the blood brain barrier accounts for their resilience to simulators of inflammation.
In other words, leaky gut allows bacterial translocation and causes chronic inflammation that manifest as chronic hormonal drivers of insulin resistance syndrome. I suspect this is the core or root cause of dysbiosis, a driver of leaky bowel, chronic hormonal dysregulation and insulin resistance syndrome. Therefore vagal nerve simulation and homemade yogurt and other fermented foods are essential to climb out of the metabolic insulin resistance hole to become whole and resilient.
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