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Heart disease is the primary cause of mortality

However, it’s insulin resistance that contributes to heart disease, strokes, cancers, and various inflammatory conditions.

Since physicians may not provide guidance on avoiding it, here are 40 tips to assist you:

1) Insulin resistance develops due to poor metabolic health.
2) When it occurs, the pancreas naturally releases insulin to absorb sugar from the bloodstream into muscle, fat, and liver cells.
3) Chronic high sugar levels prompt the body to require more insulin for the same effect, akin to a drug addict.

4) Insulin resistance can manifest without symptoms and is an early indicator, with blood sugar lagging behind.
5) Increased insulin production triggers inflammation in the body.

6) Over 88% of the population is metabolically unhealthy based on factors like blood pressure, blood sugar, triglycerides, or waist circumference.
7) Type II diabetes represents an advanced stage of insulin resistance.

8) A waist measurement of 101 cm or more in men is associated with insulin resistance, which is also the average waist size for men over 25 years old.

9) Insulin resistance can occur irrespective of weight.
10) Exercise aids in sugar extraction from the bloodstream for energy use by muscles.

11) Brief walks before or after meals stabilize blood sugar.
12) Well-developed muscle tissue enhances insulin sensitivity.

13) Added sugar and refined grains are closely linked to insulin resistance.
14) Consuming liquid calories contributes to poor metabolic health.

15) Heart disease is primarily an inflammatory consequence of insulin resistance, not cholesterol or meat consumption.

16) A diet with a high omega 6/omega 3 fatty acid ratio promotes inflammation and disease.
17) Seed oils have elevated omega 6/3 ratios and are found in many packaged foods, leading to increased inflammation.

18) Substituting toast with eggs for breakfast improves HDL cholesterol and reduces triglycerides.

19) Sun exposure lowers insulin resistance, insulin levels, and triglycerides in diabetics.
20) Sedentary lifestyle and obesity are closely associated with insulin resistance.

21) Carbohydrates are not universally harmful, but reducing consumption is advisable for those with insulin resistance or type II diabetes until achieving a normal baseline.

22) Fasting shows promise in glucose control, gut health, and improving insulin sensitivity.

23) A high triglyceride to HDL ratio increases mortality risk, while a low ratio reduces it.

24) Resistance training increases HDL, reduces triglycerides and blood sugar.

25) Inflammation of blood vessels can lead to heart attacks and strokes.

26) Abdominal fat and insulin resistance contribute to organ inflammation, potentially leading to cancer.

27) Resistance training combats muscle loss due to aging, improving insulin sensitivity.

28) Strength-trained older adults can outperform untrained younger individuals, demonstrating the anti-aging benefits of resistance training.

29) Insulin resistance heightens the risk of hypertension, type II diabetes, mortality, cancer, and Alzheimer’s disease.

30) Insulin resistance can be prevented or reversed through fasting, weightlifting, weight loss, regular activity, and reduced processed food intake.

31) Reversing insulin resistance yields increased energy levels, reduced junk food cravings, improved mental health, and a longer, happier life.

32) If you have insulin resistance, there’s a higher likelihood that your children will too, although this is primarily attributed to shared lifestyle habits rather than genetics.

33) Diets rich in protein show a negative correlation with insulin resistance.

34) Refined grains, such as bread and pasta, rapidly convert into sugar in the bloodstream.

35) Persistent high sugar levels in the bloodstream damage blood vessels and lead to energy crashes when the body responds with a surge of insulin.

36) Type II diabetes emerges when the pancreas fails to produce adequate insulin to regulate sugar levels, but the deterioration begins well before that point.

37) Today, Clinical Nutritionists/Dietitians are the experts managing these conditions. In the past, cardiologists were not as prominent because heart disease is a contemporary issue resulting from industrialized food and sedentary lifestyles.

38) Even advanced insulin resistance can be reversed with mental resilience, a well-structured plan, and lifestyle modifications. However, delaying action makes the situation more challenging.

39) Opt for whole foods when uncertain. Choose meats, eggs, dairy, and whole vegetables.

40) Resistance training aids in muscle development and preservation, particularly crucial as individuals age.

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