Importance of Carb Cycling for Fat Loss & Insulin Resistance

I want you to imagine that your cells have become so used to using one kind of fuel that they actually forget how to use another kind now when we're trying to combat things like insulin resistance and we're trying to increase insulin sensitivity and we're trying to improve overall metabolic Health as we get older being able to use multiple fuels is so important and one of the problems that people tend to face when they're doing like a ketogenic or a lower carb protocol is yes they're not consuming glucose so their cells sort of forget how to use the glucose in some ways it's called peripheral insulin resistance but you can also have a negative impact by consuming so much fat that the pancreas is less efficient producing insulin via pancreatic beta cells and all has to do with the energy density of fats that we consume so let's dive in so there's a study that was published in diabetes obesity and Metabolism interesting stuff because it looked at a postmortem it looked at people that had already passed away and It ultimately had demonstrated that these people that had diabetes already had a significant amount of pancreatic beta cell death now the pancreas is what produces insulin inside the pancreas what what produces the insulin are called pancreatic beta cells and they're very sensitive cells that respond to fuel when they see fuel they produce insulin right well it's more complicated than that but that's a very simple colloquial way of putting it by the time people are diagnosed with diabetes it is estimated that they've already had up to 50 percent pancreatic beta cell apoptosis meaning their pancreatic beta cells have already gone through a lot of Death By the time people ever even realize they're actually diabetic this is pretty sketchy right and it really illuminates a lot of things so if you're doing a lower carb diet or even if you're not if you're having a bunch of fats coming in all these fats all the time and I'm not saying the fats are bad at all okay but high abundances of fat will eventually spoil the pancreatic beta cells because the pancreatic beta cells actually require the energy from either glucose or fat to ultimately stimulate enough ATP generation to secrete insulin it's like this weird electrical response where when there's electrons to ultimately fuel the pancreatic beta cell it builds up with ATP and ultimately secretes insulin well remember that fats have nine calories per gram carbs have four you have a lot more energy density in fat so when we are consistently eating lots of fats and potentially overeating which happens a lot right well think about what happens you are bombarding this pancreatic beta cell with so much fuel that has a buildup of ATP and it becomes somewhat numb to the fact that when glucose comes in it doesn't even really respond to it and I've used this analogy before imagine that you're you know you ate a giant dinner with some friends and then as soon as you leave some other friends call up and say hey do you want to go eat dinner with us you're like I'm already satiated that's kind of the same way right it's a the pancreatic beta cells don't respond to the glucose because they've had so much ATP build up from the saturated fat or just fats in general now this doesn't really happen in the short term it happens chronically over time so basically the pancreatic beta cells have no need for glucose so you end up having hyperinsulinemia because fats are driving up insulin because there's no need to respond to glucose so my point in saying this is it's very important to cycle in and out of carbohydrates why because if you periodically reduce your fat content and increase your carbohydrates you can really course correct a lot of this and you can start allowing the pancreatic beta cells to develop an affinity for glucose again when it comes to cycling carbs I did put a link down below Thrive Market is an online grocery store they are really really cool because when it comes to cycling carbs I feel like they have some really cool options so you go on their website and you can sort by diet category so you can sort by like keto and then when you're cycling off of Keto you could sort by say gluten-free or low carb or things that are going to be sugar-free so you don't have to bombard yourself with a bunch of cruddy carbs you can kind of cycle in and out strategically that's where I found Thrive Market to be one of the most like useful situations for that so that link down below will save 30 off your entire first grocery order you never have to go to a grocery store do it all from your computer or their app is really really easy so you can just find what you want sort by diet type and Bam it's to your doorstep in a couple of days the best part is that link is a 30 off discount link so check them out after this video and you'll also get a 50 free gift for using my special link down below now the other piece that we've talked about is the glucose tolerance piece okay if you don't use it you lose it now I've kind of beat that one into the ground a little bit but it's a double whammy because I want you to consider something there's two different directions in which we look at insulin resistance so there is the beta cell responsiveness and how the pancreatic beta cells release insulin and then there's the catcher's mitt then there's the insulin receptor side of things okay that actually triggers a cell to become sensitive to the glucose or to insulin right so two sides producing insulin receiving insulin saturated fats to a high degree any fats really but especially saturated fats can really cause this pancreatic beta cell dysfunction if you want to call it that but the lack of occasionally having carbohydrates can actually impact how the cell receives glucose if the cell is not seeing a signal from glucose all that often it down regulates its Machinery that it uses to deal with glucose so it sort of loses its glucose metabolizing capabilities because it has gotten so good at using fats that is a great thing it's gotten good at using fats but if it's losing its glucose abilities then when you do have carbohydrates in the mix you have a somewhat insulin resistant cell so you have two situations that could be detrimental the lipid toxicity if you want to call it that affecting the production of insulin and a potentially insulin resistant cell so then you have a double whammy so you ever notice if you've been doing low carb your glucose starts climbing and climbing and climbing this isn't just something to look the other way at it might mean okay it's time to back off it's time to cycle in the carbohydrates that kind of carbohydrates is up to you but it's time to cycle them back in and usually I say for like three four five weeks but one of the things that you can do is start monitoring your glucose if you're measuring your glucose and you see these numbers coming down a little bit after you implement carbs they might spike it first because remember you might have a degree of peripheral temporary insulin resistance one of the other things that I highly recommend and this is sort of Forward Thinking if you want to call it that is there's a study in diabetology that I've referenced in other studies if you reduce calories rather aggressively you can reverse beta cell responsiveness issues so that is something that you can Implement when you do add the carbohydrates back in maybe that's the time in which you also reduce calories see what I'm saying so you're adding carbs in but you're also putting yourself in a deficit at the same time so that way you're doing three things okay you are allowing the cell to become more efficient at using carbs you're also allowing the pancreatic beta cells to start developing the need for glucose once again so they actually respond to the glucose and you're also reversing the effects by being in a caloric deficit so you're reversing the negative effects that you were exposed to by having high fats for so long without carbohydrates so that's kind of the trick when I cycle off of Keto or when I cycle back into carbohydrates a lot of times I'm in a caloric deficit during that period of time and that's the mistake that people make with carb cycling is they don't go into a deficit or the carbs open up that kind of addictive can of worms where you just go overboard and next thing you know you're eating too much the issues that we Face by and large as a society are not solely a carbohydrate problem they're not solely a fat problem they are an over consumption problem and the over consumption of fats is just as bad if not even worse than the over consumption of carbohydrates over consumption in general is a problem the reason I like a lower carb approach is because it makes over consumption a little bit more difficult if you're producing satiating ketones but that requires diligence and discipline in my opinion it works great to go two months on one month off but monitoring your glucose is going to be the easiest way to understand and determine this I will see you tomorrow

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