How to Improve Insulin Sensitivity
Simple Dietary Changes
Simple dietary habits have profound effects upon insulin sensitivity. As example, saturated fats, such as those found in animal protein sources, and fried foods promote insulin insensitivity/resistance. Unsaturated fats such as non- hydrogenated vegetable and nut oils, or flax seed and olive oil, promote insulin sensitivity. Obviously insulin levels and sensitivity play a vital role in hyper-recovery. But what about the ability to "absorb" the foods, supplements, and pharmacological items that were ingested? Remember, we are what we absorb, not what we eat.
Supplements of Sensitivity
The most important supplement for insulin activity mediation is the amino acid L-Arqinine. In fact, simply ingesting 2-4 grams of L-Arginine with a post-work out protein/carb drink increases glycogen synthesis rates 30-40% in healthy individuals. Arginine is also the precursor to nitric oxide (N.O.) synthesis. N.O. plays a key role in every anabolic metabolic pathway in the human body. The addition of L- arginine's N.O.2 synthesis cofactors, (400 mcg-Folic Acid, 400 mg-N-Acetylcholine, 1000mg phenylalanine) can increase the active-life of N.O. from only a few minutes to about 12 hours. Twicedaily is best. Remember insulin, GPI's, and IPG's ? Guess what mediates their activity!
L-Glutamine is an amino acid that can be converted into a glucose substrate
and utilized for glycogen synthesis. It also acts as a non-insulin dependent mediator to trigger cellular glycogen synthesis and glucose/amino acid up-take. This adds up to decreased insulin resistance. Best daily intake? Up to 120 grams daily, but 20 grams works well.
The amino acid Taurine is made in the body from methionine and cystein (e). It occurs in animal origin proteins but not in vegetable protein. Taurine is very similar in action to insulin and aids in prevention of insulin insensitivity by helping cholesterol to remain soluble. 2-4 grams daily with meals is an effective dosage.
Chromium Polynicotinate (niacin bound chromium) improves insulin receptor- site/insulin binding or affinity to some extent. The average diet only provides 25-33 mcg of chromium daily and is poorly absorbed (as are most chromium supplements). Chromium Polynicotinate is retained in the body at a rate of about 17% and about 300-311 % better than chromium picolinate. 300-400 mcg of chromium polynicotinate daily is effective.
Colosolic Acid acts similar to insulin in triggering a cellular insulin-like response in muscle cells but not fat cells. And it reduces blood glucose about 20% at a dosage of 620 mcg. Colosolic Acid occurs in glucosol powder at a rate of about 600-620 mcg per 50 mg of powder.
1/8 teaspoon of Cinnamon 8 times daily with food can increase insulin efficiency "up to " 300%. (Cinnamon rolls are not an option).
4oz daily of the herb fenugreek reduces urinary sugars about 40-50 % and increases L.H. production. Fenugreek seed has a unique 0.9% content of the amino acid 4-hydroxy-lsoleucine which is a pancreatic stimulator and the ground complex contains HPTA stimulatory samponins. The ground seed is several times more active than the ground herb. However, 4oz. of the ground herb acts to slow the digestion of sugars and is an excellent roughage.
Sage tea (2oz of sage) has been shown in some research to increase insulin sensitivity up to 500 % (1 0-20% is more likely)
Omega-3 fatty acids increase insulin sensitivity by modulating cellular good PG (Prostaglandin) production. (3-6 grams daily).
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