How to Lower Your Insulin Resistance (NEW Clinical Trial!)

About this video

• Video Title: How to Lower Your Insulin Resistance (NEW Clinical Trial!)
• Channel: Nutrition Made Simple!
• Speakers: None provided
• Duration: 00:07:48

Overview

This video discusses a new clinical trial that investigated methods to improve insulin resistance through lifestyle changes. It details a weight loss regimen involving a caloric deficit and a diet rich in complex carbohydrates, and then explores the added benefits of exercise on insulin sensitivity beyond weight loss.

Key takeaways

• Weight Loss Regimen: Participants followed a diet with a 25% caloric deficit, aiming for 10% total body weight loss over five months. The diet was high in complex carbohydrates (70% of calories) and low in refined carbs, with the remaining calories from fat and protein.
• Diet's Impact: The diet intervention alone led to a 48% increase in whole-body insulin sensitivity and an 88% increase in liver insulin sensitivity, along with improvements in fasting glucose, hemoglobin A1c, and triglyceride levels.
• Exercise's Added Benefit: Participants who combined the diet with exercise (six days a week, including cardio, weights, and HIIT) saw a 110% increase in whole-body insulin sensitivity and a 160% increase in liver insulin sensitivity, more than doubling the diet-only improvements.
• Exercise Mechanisms: While body composition changes weren't significantly different between groups, the exercise group showed increased gene expression related to mitochondrial function and blood vessel growth in muscle tissue, though the direct link to improved glucose metabolism is yet to be confirmed.
• Study Limitations: The study was small (16 finishers) and not randomized, suggesting that findings should be interpreted with caution and await replication. The specific impact of different exercise types (cardio vs. weights) was not elucidated.