Cardiometabolic health expert Cate Shanahan, M.D. says, \u201cif you want to do one thing in 2023 to optimize your metabolism, I would start with getting a blood test called HOMA-IR.\u201d An equation that uses fasting blood glucose and insulin lab results, HOMA-IR is a way to estimate insulin resistance.<\/p>\n
The fact is many of our country\u2019s adults and youths have poor glucose control (i.e., blood sugar balance) due to suboptimal insulin sensitivity. Cowan shares an incredibly practical and powerful tip to move the needle on insulin resistance: \u201cPerhaps the simplest and most effective strategy at improving metabolic health is by moving your body after each meal. Even a 10 to 15 minute post-meal walk can dramatically increase glucose clearance into muscle.\u201d<\/p>\n
Cowan expounds on the mechanism: \u201cInsulin resistance reduces the muscle’s ability to take up glucose out of the circulation following carb-containing meals. Elevated blood sugar levels drive fatigue and brain fog and inflammatory and microvasculature issues over time.\u201d That\u2019s where exercise comes in, she says. \u201cExercise is vital for the reversal of insulin resistance and enhanced glucose clearance. Muscular contraction directly stimulates glucose uptake in an insulin-independent manner. A post-meal walk provides sufficient muscular contraction to clear a significant amount of extra glucose from the bloodstream.\u201d<\/p>\n
That\u2019s why a particularly recent technology excites Cowan: continuous glucose monitors (CGMs). She shared that this innovation is \u201cbecoming available to the general population at a reasonable cost and with access to user-friendly app interfaces.\u201d (If you\u2019re looking for a product recommendation, a great CGM example would be Levels.)<\/p>\n
\u201cCGMs allow individuals to access critical information about their body’s unique response to different foods and meals, sleep quality, stress, and movement. Wearing a monitor for even a few short weeks can provide enough actionable insights to design a personalized diet and lifestyle protocol for an individual and give them rapid and sustainable results. Moreover, the CGM allows individuals to correlate changes to their blood glucose with their felt experiences within their bodies.\u201d<\/p>\n
When it comes to promoting insulin sensitivity, along with a plant- and fiber-rich dietary pattern and physical activity, I can\u2019t forget to shout out my favorite nutrient, vitamin D! A growing body of clinical research links vitamin D sufficiency with cardiometabolic health benefits by promoting healthy levels of glucose and insulin.<\/p>\n
The fact is that any improvement on the glucose and insulin front is critical. \u201cOptimizing for glucose metabolism and insulin sensitivity is the game changer for longevity and protection against serious health concerns chronic diseases including those in the cardiovascular, cognitive, and metabolic realms,\u201d Cowan concludes.<\/p>\n
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