Hi everybody! It’s Dr. Sam Robbins. Today’s topic is going to reveal five ways that you can turn food into muscle and not fat. What I’m going to share with you today pertains to both men and women. Young or old and it’s for anyone who wants to gain or just maintain muscle mass and even lose fat at the same time. As an added bonus you’ll have more energy. You’ll live longer and prevent many diseases and illnesses. Such as heart disease diabetes and dementia. Such as Alzheimer’s Parkinson’s memory loss and so forth.
Alright, so let’s search talk about carbs. I believe that low carbs is pretty much bad news. You see these days everyone is talking about going low-carb diets or ketogenic or high-fat diets. Everyone seems to be afraid of carbohydrates because they think it makes them fat. But this isn’t correct and in the long run you’ll actually dramatically slow your metabolism with these types of diets. Also you will kill your thyroid and even get fatter in the future. I’ll dig deeper into this topic and these other types of diets in a future articles coming out soon.
Let’s talk about insulin you see when you link carbohydrates your blood sugar goes up then your pancreas releases. Insulin to your lower your blood sugar back down in normal ranges. Now the amazing part is that insulin is one of the most anabolic hormones in the body. Anabolic means to build and catabolic means to break down. The thing is that insulin can be anabolic to either fat or muscle cells. That means it can build muscle or build fat cells do it correctly and you’ll build muscle and lose fat. Do it incorrectly and you’ll get fat and actually lose muscle.
Build Muscle and Lose Fat
Today i’m going to show you how to do correctly. So you can build muscle and lose fat at the same time at any age male or female. As I stated earlier as an added bonus you’ll have more energy live longer and help avoid many illnesses and diseases. Now the secret is making insulin work for you to build muscle instead of fat and that’s to improve insulin sensitivity. If you give it really simple when your receptors are very sensitive to insulin your body only needs to release a little bit of insulin to lower your blood sugar. After you eat after a big meal less insulin spikes because of better insulin sensitivity. Means the food goes directly into the muscle cells instead of the fat cells.
Unfortunately, many factors reduce insulin sensitivity such as aging prescription drugs. A weaker liver a higher body fat less muscle mass. Eating the wrong foods and not enough of the right ones and stress such as worry lack of sleep and so forth. If I type 2 diabetes and also type 3 diabetes which is what Alzheimer’s is. Now is simply a problem stemming from lowered insulin sensitivity for too many years. However the good news is that you can fix this reverse it and even avoid these problems again at any age.
Five Simple Things
So here are five simple things you can do to improve insulin sensitivity and turn the food you eat into muscle and not fat. Okay! So, the first thing you want to do is proper macronutrient timing. Basically proteins fats and carbs are macronutrients by eating them at the correct times you can quickly increase insulin sensitivity and reduce blood sugar spikes. Whenever you eat make sure you eat your proteins, fats and vegetables first. Before you eat your carbohydrates by eating your non carb foods first. You lower glucose and insulin levels. In fact studies have shown that eating protein vegetables and fats first leads to significantly lower blood sugar levels by 29% 37%. 17% at the 36th in first 20-minute post meal blood samples.
It’s pretty good results as an added bonus you’ll have more energy and will feel less sleepy. Now there is one exception in this rule the one time you should eat carbs first is the meal right after you workout right after you exercise. In fact your post-workout meal should consist of only carbs and protein no fats vegetables or fiber. Basically after workout you want an insulin spike to quickly feed your muscles and lower catabolic stress hormones. Such as cortisol and the cool part is after you exercise your so cells are super sensitive to insulin. Thus the food will automatically go right to the muscle cells instead of the fat cells.
Now the next thing you want to do is eat fiber. By taking fiber supplements also helps improve insulin sensitivity. Studies have shown that taking fiber supplements such as psyllium husk 2 to 3 times daily lowers blood sugar by up to 20%. It last the entire day. There are also fat and carbohydrate blocking super fibers such as kind of san kidney bean extract and glucomannan and similar ingredients that also block the absorption of sugars fats and carbohydrates. So weight loss happens even faster in fact you’ll get remarkable results and also lower your blood sugar and cholesterol levels at the same time.
The next thing you want to do is exercise often. You see another way to increase insulin sensitivity is increasing often might. But you want to keep your workouts really short 45 minutes or less! In fact exercising 20 minutes two times daily or even 15 minutes three times daily works even better. You see every time you exercise you improve insulin sensitivity. Most of us don’t have the time to go to the gym or exercise multiple times. Throughout the day or even have the desire right. However taking a brisk walk for only 10 minutes after each meal 3 times daily is clinically proven to dramatically improve insulin sensitivity and lower stress hormones. That will cost you no money and you can do it anywhere anytime. Just go outside and walk 5 minutes in one direction and then turn around walk back that’s it.
The next thing you want to do is use vinegar as much as you can. You know vinegar not only reduces glucose and insulin response from a carb meal it also raises in Sun sensitivity at the same time. You can put it on salad and of course just have one tablespoon three times daily or before each meal. Now the one I use is organic apple cider vinegar by Bragg. I get the one that says with mother on the label.
Finally you want to take herbs vitamins and minerals you know. There are specific herbs plant extracts vitamins and clinically proven to lower blood sugar and improve insulin sensitivity at the same time. In fact the right combination will give you dramatic improvements within just a few days. Ingredients such as our alpha lipoic acid cinnamon extract, bitter melon extract, vanadyl sulfate chromium and a few others are very powerful. To have drug like positive effects but without any of the negative side effects.
Improving insulin sensitivity is the key to health fitness and longevity it literally affects every aspect of your health. If your goal is to have more muscles and lower body fat. And have more energy and avoid getting many illnesses. And diseases then make sure you eat your proteins and fats before your carbs take your fiber supplement. Two times daily exercise often. But in short duration drink vinegar three times daily and take specific herbs vitamins and minerals.
Well that’s it for today I hope this article gave you more clarity. if you found it helpful please give it a thumbs up and share the article with others. So that they can benefit as well. Also do me a favor and please leave your comments and questions below. Most importantly do yourself a big favor and make sure you visit the links below. Thanks for listening and have a happy and healthy day.