The family headed over to the library today to get some new things to read. Typically I chase Bubs around until Peanut is ready to go — and usually with about 15 books in her arms. This time I thought I would find something for myself to read.
I landed on this book: “The Insulin Resistance Solution” by Dr. Rob Thompson, published in 2016. The book first explores exactly what insulin resistance is and telltale signs that you may have it. Then I got into the chapters on reversing it. Here are a few tips I gleaned:
- Blood glucose comes almost entirely from starches: grains, potatoes, corn
- IR causes malfunctions because the body produces more insulin than is necessary, triggered by jumps in blood glucose levels
- Reversing IR relies on stabilizing blood sugar levels and increasing muscle reception of insulin.
OK so what does that actually mean? The book dives into that as well. It mentions how there is a specific exercise that can single-handedly increase insulin receptivity: brisk walking 3 times a week. The book also says to focus on “glycemic load” of foods. By combining starches with proteins, fiber and fats, the mixture of foods can block a lot of the starches from being absorbed by the body.
By combining starches with proteins, fiber and fats, the mixture of foods can block a lot of the starches from being absorbed by the body.
Dr. Rob Thompson
I think I’ll incorporate some of these ideas into my lifestyle changes. One thing I’ve noticed is that I immensely enjoy dairy. I’ve reduced my consumption by probably 90%, and I can definitely tell there is less inflammation in my joints. I also fart a lot less. But I simply enjoy the creaminess of full-fat dairy too much to completely cut it from my life.
Among some other tidbits I gleaned from the book:
- Smoothies basically negate the fiber benefit of foods because you’re breaking down the cell walls that slow digestion.
- Vinegar acts as a starch blocker
- Eating fats before a meal acts to slow digestion
- IR is completely reversible with diet and exercise