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0 (1s): Hello, and welcome to the get lean and eat clean podcast. My name is Brian grin. I'm a certified health coach, trainer and author. And this podcast is for middle-aged men and women looking to optimize their health and get their bodies back to what it once was 10 to 15 years ago. I will give you simple, actionable items to get long-term sustainable results. Thanks for listening and enjoy the show. 1 (33s): All right, welcome to the get lean eat clean podcast. My name is Brian grin. I hope you had a great weekend. Maybe enjoyed watching the masters. It was not the most exciting masters, but I was rooting on speed to pull it out, but a congrats to Hideki Matsuyama, the first Japanese player to win a major. So pretty cool, but we're not going to talk about golf today. We're gonna actually talk about insulin resistance and how you can protect yourself from that. And I'm also going to just touch on what insulin is and what role it plays in the body. And I got this from my friends over at primal blueprint. Insulin is considered the master hormone for its role in facilitating the transport of nutrients and hormones to target organs and storage deposits in the body. 1 (1m 19s): So a healthy level of insulin production allows for your liver, your muscles, your fat cells to repair regenerate and store energy for future use. So insulin has many, many beneficial effects on muscle growth and regeneration, and also on the delivery of hormones to target organs in the bloodstream. Now, insulin, the problem is when you have excessive insulin and this can happen from the standard American diet and a lot of people, this could play a role in disease in increasing excess body fat. So we definitely want to, obviously, as I'll talk about, keep an eye on avoiding those processed carbs, you don't want to get on this rollercoaster of always having high insulin, cause that's when you'll get insulin resistance. 1 (2m 6s): So anyways, let me talk about six ways. You can protect yourself against this. Number one is exercise working out and physical activity is one of the biggest determining factors to how insulin sensitive you are and working out. This is not necessarily maybe just going 30 minutes on the elliptical. This is putting some muscle on and either lifting weights or using resistance bands. As you know, I'm a big fan of the X three bar had had the CEO on the podcast. And I can give you a little discount if you check out the links in the sh in the show notes, but either way, some type of resistance training implement that into your life. Number two, avoiding high carb, high fat foods like French fries, most fast foods. 1 (2m 55s): Okay. Cause it's not gonna only increase your insulin much higher, but it also promotes like more inflammation, oxidative stress and metabolic disorder. So that's number two. Number three. I know you've if you listen, I talk a lot about intermittent fasting. So going, going periods without foods is important to lower insulin and healed the digest justice track and also lower your visceral fat, which is the fat red around your abs. So number one, just to recap, number one, exercise, number two, avoid high carb, high fat foods like fast foods, number three, intermittent fast. So just going periods of your day without eating number four, getting enough sleep, always important. 1 (3m 41s): Sleep deprivation has been shown to trigger insulin resistance in healthy subjects. So make it a priority, follow a sound pre sleep routine. And that'll sort of get you in the mode of sleeping. Well, number five, lower your stress. Obviously stress and sleep are probably the cornerstones of health. And so they're going to be in a lot of things. I talk about lowering your stress. Obviously chronic stress and cortisol are known to raise blood sugar, blood pressure and insulin levels, which over the longterm could lead to insulin resistance. So, you know, do some mindful stress, reducing activities. This could be just simple meditation, maybe even some light yoga things I like to implement into my life that sort of balance it out. 1 (4m 29s): And lastly, getting enough sunshine, vitamin D actually vitamin D deficiencies have been shown to be associated with insulin resistance. And so it's an essential steroid hormone that influences every cell in your body. So if you can get out and go for a walk and just get some sun, I know, you know, I live in the Midwest. It's not always that easy, but do your best to get some sun. So you you're not vitamin D deficient. So those are six ways to protect yourself against insulin resistance, exercise, avoid high carb, high fat foods, intermittent fast, get enough sleep, lower your stress levels and get some sun. 1 (5m 11s): So, so you have some vitamin D D and you're not deficient in that. So there you go. I hope you enjoy this episode. Let me know if you have any questions and enjoy the rest of your day. Thanks so much for listening. 0 (5m 26s): Thanks for listening to the get lean, eat clean podcast. I understand there are millions of other podcasts out there and you've chosen to listen to mine. And I appreciate that. Check out the show email@example.com for everything that was mentioned in this episode, feel free to subscribe to the podcast and share it with a friend or family member. Who's looking to get their body back to what it once was. Thanks again, and have a great day.