Positive health is best achieved with knowledge. When thinking of disease and weight gain, it is important to consider insulin resistance, which blocks the body’s ability to use energy. Refined carbohydrates such as white bread, white pasta, white rice, white potatoes, and beverages such as juices, sports drinks (Vitamin Water or Gatorade), and soda contribute to insulin resistance. They cause a spike in insulin, making you feel poorly, and cause the body to pack on unwanted pounds. If that isn't bad enough, in the bigger picture, insulin resistance is the leading factor in heart disease, stroke, dementia, cancer, and premature aging. High levels of insulin cause inflammation and oxidative stress, leading to sickness, belly fat and, eventually, diabetes.
Dr. Mark Hyman explains that there are over 400,000 scientific studies linking inflammation to almost every disease known to mankind, including heart disease, cancer, diabetes, Alzheimer’s, depression, autism, and weight gain. The combination of diabetes and obesity, which go hand in hand, is referred to as diabesity. When fat deposits form around the abdominal region (adipocytes), they store energy but produce hormones and cytokines, causing grave inflammation. Thus begins a cycle of inflammation which in turn adds weight gain, eventually leading to diabesity and all of the diseases associated with it. Take your power back by making small changes today!
Step 1 – Reduce stress. Enjoy yoga, meditation, exercise, or whatever works for you.
Step 2 – Practice better sleep habits like reducing electronics and keeping your room dark; see attached chapter on sleep hygiene.
Step 3 – Move more. Walking after meals and never being sedentary for more than sixty minutes lowers sugar and increases metabolism.
Step 4 – Eat cleaner. Eliminate inflammatory foods like sugar, processed foods, and unhealthy fats. Instead, eat fiber rich foods (vegetables, small amounts of fruit), healthy fat (nuts, grass-fed butter, avocado), and small amounts of lean protein (wild caught fish, grass-fed meats). Consuming fiber, fat, and protein will slow the digestive process, stabilize your blood sugar, help with satiety, and increase your energy.
Knowledge is the key to health, happiness, and weight loss; sleep better, move more, eat cleaner, and enjoy life today!