The better our bodies sensitivity to insulin, the easier fat burning and building quality, healthy muscle, becomes.
Poor insulin sensitivity is the unknown downfall to many peoples fitness goals.
When we eat, insulin is realised to shuttle the nutrient from the food into our cells. It’s a growth hormone. It is released EVERY SINGLE TIME we eat any food.
When insulin is manipulated correctly
It leads to faster muscle gains and quicker fat burning.
Learning how to correctly do this is how we will take fitness goals to the next level – getting super ripped, maintaining leanness all year round, building an aesthetic lean and muscular physique.
For now, we want to make sure our insulin levels are optimal and remain optimal so we can take our progressive stepping stones.
So, if insulin is released when we eat, that would mean it is released 3 times assuming the standard 3 meals a day.
If you look at the graph below, it shows you the spikes of insulin released throughout the day as we eat…
The graph we want
You’ll notice there are periods in between meals when the amount of insulin in the body reduces and the curve hits the bottom.
Meaning there is no insulin present in the body.
This is an important factor.
The problem with having a constant level of insulin within the body means that the body becomes more resistant to it.
The same as it does with most things: caffeine, drugs, medication. Insulin is the same.
The more you expose your body to it the less sensitive you become to it and the less effective the body becomes at releasing and using it.
This simply means that the nutrient you get from the food you eat will not transfer effectively into the cells we want it to, like our muscle cells to recover and rebuild better and stronger.
It will go straight into fat cells or end up in our poop.
You can now understand why having poor insulin sensitivity is also correlated with poor immunity.
The cells can’t uptake the nutrient they need to grow, replicate and repair.
This explanation is very top line and lose, purposely because I want to stay focused on the reason we want to keep a good sensitivity level – to make it easier and quicker to transform our body.
Having those dips where no insulin is present in the body allows for the body to become re-sensitised and maintain a level of sensitivity to insulin.
It gives it a much-needed break.
Now look at that same graph when we snack between meals…
The graph we don’t want
Notice how the insulin levels never reach 0?
The body constantly has spikes. What do you think this means?
That’s right, in the long run, this leads to poor insulin sensitivity which makes it much harder for us to transform our bodies.
This is not what we want.
This isn’t progressive stepping stones. It’s standing still on one stepping stone twiddling our thumbs.
But I HAVE TO have a snack!
I would prefer you stay away from sugars and treats altogether. You may think that’s impossible because you get cravings.
But, remember it takes just 7 days for your palette to reset. In 7 days those sugar cravings will have gone.
There are no excuses to not hold out for those seven days.
However, if you do want a treat, have it straight after your lunch or dinner because it will remain within the spike curve, not create a new one.
Don’t overlook this insulin sensitivity detail. It’s one of the most overlooked but most important aspects of the fitness industry.
I speak from experience.
I used to just spin plates and wonder why I couldn’t progress.
It wasn’t until I researched, learned and applied ways to control, manipulate and maintain insulin sensitivity.
My results rocketed to another level, everything fell into place and fitness goals became a lot easier.
What would your kid think?
When it comes to making these choices in the moment and you find yourself veering towards the sugar food binges/snacks.
Stop, and ask yourself any of these questions and then respond as the answer:
- Ask yourself: what would a healthy person do?
- Children copy us, ask yourself: Would I want my kid to copy me and binge or would I want them to copy me and eat healthily?
- Act like you’re being watched by a panel of health judges and an audience. Would you stray off the tracks if you knew you were being held accountable for your actions?
I know this sounds harsh but we have to step up and do the right thing.
By the way, if you want to dive deeper into this and optimise your insulin resistance and sensitivity to build muscle from TRX suspension trainer workouts easier…
…all the Fitness Freedom TRX Suspension Trainer and Resistance Band Workout Programs come with the Lean Lifestyle Nutrition Blueprint.
Where I’ll teach you ‘The Evergreen Framework’ to optimise your insulin sensitivity.
To make fat loss and lean muscle building much easier
Let’s get to it!
Coach Adam
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