I know there are other threads on this topic and I have read a lot of them. I just wonder if there is anything more current than this article from 2007 to help me understand this. Perhaps its still current and valid. http://high-fat-nutrition.blogspot.com/search/label/Physiological%20insulin%20resistance%20%281%29
Im unclear what to do exactly to reverse this, or do I even need to if its not "pathological".
Summary: I am 5-8 pounds over-fat. 10-15 years of labs have all been good/very good for fasting Bg and insulin, until this recent one (the only one when I was low carb/vlc).
My insulin was high at 9.00 on last fasting blood draw. Bg was 98
I have been eating high protein, high healthy fat, low carb or vlc. My current labs showed "pre-diabetes"
I got an at home glucometer. My Bg never goes too high but it doesn't recover either. Its stays around 100-111 after peaking at 123 or so. Oddly too is that every test is higher at 2 hours and even three than at one hour.
Can somebody recommend one or two good resources for this issue. The frustration I'm having is that everything I read about insulin resistance says to "lower carb intake". That is what caused this issue it seems.
Edited to add: My A1C was not tested this time (arggg) although it was not optimal at all a year ago when it was tested and when my Fbg and insulin were way lower. A1C was 5.7 then. Thanks
Increase your carbohydrate (ie,acceptable starches) intake. By avoiding carbohydrates you are decreasing your insulin sensitivity by not giving your body a chance to adapt and process this macronutrient. Think: Would you become a more efficient runner if you avoided running altogether? Since you are not taking in carbohydrate substrate, your body is going to keep your circulating BS higher and increase your body's resistance to insulin to thus keep your BS higher(as opposed to shuttling BS into cells). A higher BS in a LC/VLC individual needs to be interpreted differently than in a person on a SAD diet. With that being said, just because our bodies CAN function with very little/no carbohydrate doesn't mean it is ideal.
This is general biochem/physiology. Sorry, I have no references
Insulin resistance is a normal consquence of eating VLC and is probably not much of a concern.
It's only an issue if, after reintroducing carbs (slowly, giving your body a few days to adapt), you remain insulin resistant.
Lots of good info on physiological insulin resistance with keto adaptation, which is quite normal is found here http://high-fat-nutrition.blogspot.com/2009/09/physiological-insulin-resistance-and.html
Thats just one of several posts... lots of links to the actual journal articles too. Enjoy!
By no means an "expert", I would start doing a combination of weight lifting (30-45 mins, 4-6x per week) and high intensity cardio (20-30 mins, 2-4 days/week). I would consume glucose post workout and carbohydrate pre workout as well if you need the energy. the idea is to go to bed having used up all of your carbs for the day, not to not use any carbs for the day, which apparently so many sheep here think is optimal.
High protein can be an issue. Excess protein will be converted to glucose via gluconeogenesis. Protein should be adequate not high. There are a few formulas you can Google. Protein requirements are different for athletes versus more sedentary folks. Ideally you should get a DEXA scan and calculate 0.6 to 1.0 grams of protein per pound of lean body mass according Dr. Stephen Phinney