Best Ingredients For Lowering Blood Sugar & Improving Insulin Sensitivity:
Or discover the only 4 ways to build muscle:
List of Fibers That BLOCK Carbs, Sugars & Fats:
1. Alpana, P., et al, Food Order Has a Significant Impact on Postprandial Glucose and Insulin Levels, Diabetes Care July 2015 vol. 38 no.7 e98-e99.
2. Anderson, James, et al, Effects of psyllium on glucose and serum lipid responses in men with type 2 diabetes and hypercholesterolemia, Am J Clin Nutr October 1999 vol. 70 no. 4 466-473.
3. Johnston, Carol S., et al, Vinegar Improves Insulin Sensitivity to a High-Carbohydrate Meal in Subjects With Insulin Resistance or Type 2 Diabetes Care, January 2004 vol. 27 no. 1 281-282.
💪 5 Ways To Turn Food Into Muscle & NOT Fat
What I’m about to share with you today pertains to men and women, young and old. It’s for anyone who want to gain and/or maintain muscle mass, and even LOSE fat at the same time.
Low Carbs Is BAD News
These days everyone is talking about going “low carbs” or “ketogenic” and “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 dramatically slow your metabolism, kill your thyroid and get even fatter.
Insulin - Friend or Foe?
When you eat carbohydrates, your blood sugar goes up. Then your pancreas releases insulin to lower your blood sugar back down to normal ranges.
The amazing part is that insulin is one of the most “anabolic” hormones in the body. Anabolic means to “build”, while catabolic means to “breakdown”.
The thing is that insulin can be anabolic (to build) to either MUSCLE or FAT cells… Do it correctly and you’ll build muscle and lose fat. Do incorrectly and you’ll get fat and lose muscle.
And today I’m going to show you how to do it correctly - so you can build muscle and lose fat, at any age, male or female.
Now, the secret to making insulin work for you to build muscle, instead of fat is improve insulin sensitivity.
Unfortunately, many factors REDUCE insulin sensitivity:
Prescription drugs and weaker liver
Higher body fat
Less muscle mass
Eating the wrong foods and not enough of the right ones
Stress (worry, lack of sleep, etc.)
So here are 5 simple things you can do, to improve insulin sensitivity and turn the food you eat into muscle and NOT fat.
Proper Macronutrient Timing
Proteins, fats and carbs are “macronutrients”. By eating them at the correct times, you can quickly increase insulin sensitivity and reduce blood sugar spikes.
EXCEPTION TO THIS RULE:
Now, there’s an exception to this rule. The ONE time you should eat carbs first is the meal right after your workout. In fact, your “post workout meal” should consist of only carbs and protein -- no fats, vegetables or fiber.
After your workout you WANT an insulin spike to quickly feed your muscles and lower “catabolic” stress hormones such as Cortisol.
The cool part is after exercise, your muscle cells are super sensitive to insulin and thus, the food will automatically go right to the muscles, instead of the fat cells.
Taking fiber supplements also helps improve insulin sensitivity. Studies have shown that taking fiber supplements such as Psyllium husk, 2-3x daily, lowers blood sugar by up to 20% and it lasts the entire day.
There are also fat and carbohydrate blocking “super fibers” such as Chitosan, Kidney Bean extract, Glucomannan and similar ingredients that also BLOCK the absorption of sugars, fats and carbs - so weight loss happens even faster.
Another way to increase insulin sensitivity is to exercise often, but keep the workouts really short, 45 minutes or less.
In fact, exercising 20 minutes, 2x daily or 15 min 3x daily works even better. Every time you exercise, you improve insulin sensitivity.
Of course, most of us don’t have time to go to the gym or exercise multiple times a day or even have the desire.
However, taking a brisk walk for only 10 minutes after each meal, 3x daily is clinically proven to dramatically improve insulin sensitivity AND lower stress hormones.
Take Herbs, Vitamins & Minerals
Finally, you can take specific herbs, plant extracts, vitamins and minerals clinically proven to lower blood sugar and improve insulin sensitivity.
Thank you for watching. Please feel free to comment, like or share with your friends.
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What!!! up!!! DOC!!! Should I use Bragg's Apple Cider Vinegar!!! With my last meal of the day!!! My last meal is post workout!!! And then I go to bed!!! If the goal is to build muscle!!! THANKS!!! What will happen to me if I use the vinegar at this time with the meal!!! Plus will it affect my sleep!!! Thanks again!!!
Yes, that’s a good brand. I would take it 2-3x daily for improved insulin levels. You can also use Blood Sugar Optimizer which is much more effective. Ideally, you want to get in at least 2 solid meals “post workout”, especially if your goal is to build muscle.
I gained a great amount of muscle on just one meal time a day consisting of vegetables (mostly steroid and estrogen reducing) and three eggs. And bcaas. The fat just tore off been doing this for a year.
i have watched your many videos it seems to be complicated for people who doesn't know the terminologies you r used in yr videos, make it simple as much as you can so every person who concerned with this content can understand it, i don't know what is testosterone? the only thing i'm super concerned with that how i manage my health life.
Yes, but powerlifters train slower, so you can go for longer - an hour is fine, but no more. And yes, you have up to a solid 4 hours, but 2 good hours post workout to load up on nutrients. Don’t forget DURING the workout too! =)
Just eat it after, you don’t have to wait. For example, you might have a salad first, with some chicken or fish, olive oil, etc. Then have your carbs. Enjoy your food, don’t make this difficult, but just change the order and priority =)
Well, you can take antibiotics, but that has its own set of problems. I would do a candida cleanse and a liver cleanse. Then go on a yeast free diet, take lots of pre and pro-biotics. Also, eat an low inflammatory, low acidic diet.
Thank you for this informative video! One question: What do you mean by eating protein BEFORE carb? If I have a meal which consists of proteins and carbs (ex: grilled salmon with rice) - should I eat the salmon first and then the rice? Or should I wait longer? Thank you!
Correct. Just eat it after, you don’t have to wait. For example, you might have a salad first, with some chicken or fish, olive oil, etc. Then have your carbs. Enjoy your food, don’t make this difficult, but just change the order and priority =)
It's horrible. Makes you weaker and lowers testosterone. A horrible, addictive drug. IF you want something to reduce anxiety or to relax, try Provanax … it works well and also helps lower stress hormones, which is good for building muscle.
Do you recommend intermittent fasting? It would seem that if you limit yourself to just three meals in a eight hour period, you would get a lot less insulin spikes since you are not snacking throughout the day.
Oh, I’m doing a great video about this soon. Make sure you're subscribed so you’ll get notified. However, intermittent fasting (“IF”)... works initially, but after a few weeks, your hormones are out of balance. Insulin might be less, but cortisol is much higher, which causes insulin resistance, which causes MORE insulin to be secreted. Not to mention other long-term hormonal imbalances. It’s just another silly “fad” diet.
TRUST me, if it really works great, all professional athletes would be doing it and they are NOT!
I've been lifting weights 5x's a week during the mid morning, typically about 40 minutes on leg days (twice a week) and almost an hour for upper body (3 times a week). I may give the one suggestion a try and split my upper body 50-minute workout into three sessions during the day (morning, afternoon and evening) to see if there are any improvements. Luckily, I'm self-employed and work from home, so I have the luxury of doing this. I know not everyone can.
Yes, just eat it after. For example, you might have a salad first, with some chicken or fish, olive oil, etc. Then have your carbs. Enjoy your food, don’t make this difficult, but just change the order and priority =)
Hello Doctor Robbins, I've had type 1 diabetes since I was 3 I am 44 now. Will this help me especially with belly fat. Or would this be dangerous because of need for insulin to eat and fight high blood sugar. Thank you for your help.
thanks for the video Doctor.
i wanna ask you about Testosterone boosters , natural supplements that boost the production in the inside , they're basically herbs . They do boost T according to some studies but as soon as you stop taking them T back to normal . so is there a point of taking them ? do they increase DHT ? that's what i really want
I created Alphaviril specifically for this problem. You can watch a longer video about how all of this works, your hormones, balancing them out, etc. at http://drsam.co/yt/Alpha-Viril … A good product will keep your testosterone elevated for a while, like AlphaViril does. However, you’ll go back to “normal” eventually. This is just life. If you stop working out, you’ll lose muscle, right? IF you stop working, you won’t get paychecks anymore, right?
The good news is that at least a proven product like AlphaViril exists that CAN fix this, naturally, without any negative side-effects. =)
Sir, is it safe to take creatine blend before workout ?? I got a creatine supplement containing 3 types of creatine, they are 1. creatine citrate, 2. creatine magezium chelate and 3. Creatine hydro chloride . Is it safe for our health ? Sir, kindly reply.