PunchthePublic

5 Things you HAVE to be doing to reverse IR:

ihaveinsulinresistance

I’ve had Insulin Resistance for a little under 2 months now. Only for the last 6 weeks have I really tried to do anything about it. And only in the last 2-3 weeks have I really put in the effort to research scientific, evidence-based methods of reversing it. In the last 2 weeks since implementing these techniques and sticking to a plan have I seen great results.

Here are 5 must-dos that will exponentially help you:
1. Be STRICT with your DIET. You hear this everywhere. If you’re not on a very-low-to-no carb & refined-sugar-free diet you’re wasting your time, sorry. This means NO potatoes of any form (even sweet potatoes) NO white or grain bread (rye or dense whole meal if any), NO pasta and NO rice. YES IT SUCKS. But after a few weeks you stop craving carbs and it becomes easier.

2. EXERCISE!
You can’t get away with not exercising daily. Any person, with or without a health issue/hormone imbalance should be doing this, but us especially.
If you don’t have time to do an hour a day- aim for 20-30 mins of HIGH INTENSITY cardio. This means, 20-30 minutes where you repeatedly raise your heart-rate to its maximum & breathe very heavy, with short rests of 15-30seconds in between. SPRINTS.
*****i will be posting workout examples here soon*****

3. INTERMITTENT FASTING!
This has been proven by numerous studies to raise insulin sensitivity & reverse IR.
If you’d like journal articles and material to read I am happy to send stuff to you.
Basically- by fasting for 14-16 hours in a 24 hr period, it forces your body to use its glycogen stores for energy rather than storing it after every meal.
My personal eating window is 8 hours from 11am to 7pm- absolutely no consumption besides tea & water outside of those times.

4. FASTED CARDIO!
This goes hand in hand with intermittent fasting.
When I wake up, I have a big glass of water & a glass of Berocca. Once I’ve woken up a bit, I do a heavy weights or cardio (or both) session. The science behind this is simple AND SO EFFECTIVE FOR FAT/VAT loss.
A major goal when reversing IR is losing Visceral Adiposity Tissue (stubborn fat surrounding organs) and Fat. By doing cardio while fasted, it forces your body to burn calories that have been stored in your body for energy/anything else BEFORE they can turn to fat. When you exercise after eating, your body simply burns the calories from the good you just consumed. Simple theory put into practice- burn more calories than you consume.

5. DO NOT GIVE IN.
Whether it be to temptation, or to saying no to a work out- don’t. Every day that you ignore your IR, it’s not getting better. Not getting on top of hormone imbalance results in worsening of overall health & only puts you further behind and makes it harder to change.
It’s fuckin hard but being proactive about your eating patterns & exercise routines is more motivating than anything :)

Let’s support each other!

punchthepublic

got to read this for later