Improving Insulin Sensitivity is central to reducing cardio vascular risk. While the mainstay of doing this is dietary interventions and medication, there are some supplements which are backed by science and can contribute.
Dietary and Lifestyle changes required are detailed in these videos
It is important that your sugar is treated to target. Speak to your physician about your treatment target and ensure that your HBA1C or 3 months average sugar level is monitored to ensure that this is at or below target.
Prebiotic Fibre :
Nutrients which gut microbiome requires as food or 'prebiotics' include fibre ( soluble fibre, insoluble fibre, resistant starch etc ), plant polyphenols, omega 3 and plant proteins. While these can be obtained from diet, supplements can also provide these dietary nutrients . Fibre reduces cholesterol, reduces sugar, improves metabolism by feeding gut microbiome and provides satiety through bulking effects.
This not only acts as a 'mop' in the gut to reduce absorption of cholesterol and sugar, it also feeds the gut microbiome through 'prebiotic' action and improved metabolism, Fibre is essential for digestive health and can help regulate blood sugar levels, which is particularly important for women with PCOS who may be at higher risk for insulin resistance.
Dietary Sources: Whole grains, fruits, vegetables, legumes, and nuts. Green banana flour contains a high amount of resistant starch.
Click to buy on Amazon: Metamucil, Daily Psyllium Husk Powder Supplement
Click to read study demonstrating benefits of Green Banana Resistant Starch for Fatty Liver
Click to read study published in Science Direct
Click to read study published in Nutrition Journal
Probiotics for Weight Loss:
Brand: Genestra Brands HMF Metabolic | Probiotic Formula
Click to buy on Amazon-Canadian
Click to read Scientific Study published in journal Nature
Brand: Metagenics - UltraFlora Control - 30 Capsules
Click to read Scientific study published in journal Lancet
Gut microbiome is modulated positively by
- Increased consumption of:
- Fermented Foods
- Fibre
- Plant proteins
- And reduced consumption of:
- Refined sugars
- Saturated Fats
- Ultra processed foods
Fish and seafood are good food sources of Omega-3, but this can be supplemented as well. It is reasonable to start with one capsule once a day with food and titrate up in consultation with a treating physician based upon biomarkers such as triglycerides, HDL, and hs-CRP in conjunction with lifestyle and dietary changes.
- Once to Twice a day dosage sufficient for most people
- Click to Explore Webber Naturals Omega-3 900 mg Triple Strength, 120 Clear Enteric No Fishy Aftertaste Softgels, Supports Cardiovascular Health and Brain Function
Vegan Option:
- This plant-based Omega-3 supplement is ideal for vegans, providing 300mg DHA and 150mg EPA derived from algae. The fresh mint flavor makes it a pleasant addition to your supplement regimen, supporting heart, eye, and brain health.
- Once to twice a day dosage is sufficient for most individuals
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Click to Read Scientific Study
Soy Isoflavones
Phytoestrogens or Plant based Estrogen mimicking molecules
It is well documented that bone loss accelerates during peri and post menopause. While menopause hormone therapy may well be safe and effective some clients ( which they should discuss with their physician / OBYGN) , plant based phytoestrogens also have some data to demonstrate slowing down of bone loss with their use.
Peri Menopause and Menopause
Herbal compounds including soy isoflavones and black cohosh aleviate symptoms of estrogen deficiency.
Click on links below to Explore
Soy isoflavones are plant-derived compounds with estrogenic activity, which can help balance hormone levels in women. They have been shown to improve insulin sensitivity and reduce inflammation as well.
Dietary Sources: Soybeans, tofu, tempeh, soy milk, and edamame.
Click to Explore Natural Factors Soy Isoflavone Complex 50 mg-Canadian
Click to Read Scientific Study for Diabetes
Click to Read Scientific Study for PCOS
Click to Read Scientific Study for bones
Supplements which increase muscle mass
Increased protein intake is associated with an improvement in insulin sensitivity. Those who supplement with sources of protein must do resistance exercises in order to see gains. Protein can be supplemented as Protein powder and / or collagen powder and have different properties as detailed below. Creatine is an amino acid derivative which can improve gains associated with resistance training.
While it certainly is possible to obtain adequate protein through diet, this can come with trade offs which may or may not be beneficial for the client. Excess calories, fats and carbs can be avoided when a purified protein source is used.
Plant Protein:
Healthy sources of plant protein include soy products, lentils, legumes, beans, chick peas, beans, brown rice, peas etc.
Click to Explore Purely Inspired Organic All In One - Vanilla-Canadian
Click to Explore Purely Inspired Organic All In One - Chocolate-Canadian
Reduce Muscle Loss in Females with PCOD / Peri - Post Menopause
Click to Explore BILL Soy Protein Isolate Powder 500g
Click to read Protein Leverage Hypothesis
Click to Read Scientific Study for Bones
Click to Read Scientific Study for Muscle
Creatine: to increase effectiveness of resistance training
Creatine is a molecule created in the body from amino acids arginine and glycine. This has been shown to not just increase ATP/Energy synthesis in muscles but also improve cognitive function from adolescents to the elderly.
Click to Read Scientific Study for Bones
Click to Read Scientific Study for Muscle
Herbal Supplements for Weight Loss and Insulin Resistance
Myo Inositol
Myo Inositol / Vitamin B8 has demonstrated benefits for reducing weight, reducing insulin resistance and improving fertility in PCOS
Click to read Study for Insulin Resistance
Click to read study for fertility in PCOS
Click to read study for Weight
Berberine: This is a herb which stimulates AMP Kinase and reduces insulin resistance. It also has benefits for weight loss and lipid control. It also has anti inflammatory and anti oxidant properties. Berberine aids in weight loss via various mechanisms including Gut microbiome modulationDose of berberine is one 500 mg capsule thrice a day with meals ( 1.5 gms per day )
Click here to read study published in Science Direct
Example Patterns for Calorie Cycling for Body Recomp
Resistance Training 3-4 Consecutive Days a week eg Mon to Thurs
Monday & Wednesday: Upper body Push + Core Muscles
Tuesday & Thursday: Upper body Pull + Lower Body
6-12 Rep Range but up to 20 if prone to injury or frail
4-6 Sets per session of exercise with 2 minutes rest between Sets
Progressive Overload: Aim to increase volume ie either Reps or Weight every 1-2 weeks
Prioritise Protein intake and consume calories approx at maintanance
Fri, Sat, Sun: Cardio / Aerobic Exercises with Calories under 1000 kcal a day on these three days
'Exercise Snacks' at home
Home Resistance Training Exercise Snack:
Mon & Wed: 2 Sets each of Upper Body Pull and Core Exercises thrice a day before meals
Tues & Thurs: 2 Sets each of Upper Body Push and Lower Body thrice a day before meals
Upper Body Pull: Pull Up / barbell / bicep curl / resistance band
Upper Body Push: Push Up
Core: Sit Up / Crunches / Plank / Ab roller
Lower Body: Squats / Stepper
Home Cardio Exercise Snacks:
10 minutes cardio before breakfast ( fasted zone 2 cardio )
10 minutes cardio after each meal 3 times a day
Walk / Eliptical / Stationary bike / skip rope / Zoomba etc
Resistance Training 3-4 Non Consecutive Days a week eg Mon / Wed / Fri
Full body split can be done since there is 48hrs rest between sessions
Monday / Wednesday / Friday : Upper body Push + Core Muscles + Upper body Pull + Lower Body
6-12 Rep Range but up to 20 if prone to injury or frail
3-4 Sets per session of exercise with 2 minutes rest between Sets
Progressive Overload: Aim to increase volume ie either Reps or Weight every 1-2 weeks
Prioritise Protein intake and consume calories approx at maintanance
Tues / Thurs / Sat Cardio / Aerobic Exercises with Calories under 1000 kcal a day on these three days
'Exercise Snacks' at home
Home Resistance Training Exercise Snack:
Single Set of four compound full body exercises 3 times a day, 3-4 days a week ie on 'Anabolic Days'
Upper Body Pull: Pull Up / barbell / bicep curl / resistance band
Upper Body Push: Push Up
Core: Sit Up / Crunches / Plank / Ab roller
Lower Body: Squats / Stepper
Home Cardio Exercise Snacks:
10 minutes cardio before breakfast ( fasted zone 2 cardio )
10 minutes cardio after each meal 3 times a day
Walk / Eliptical / Stationary bike / skip rope / Zoomba etc
Benefits of Exercise
Although not mutually exclusive , exercise can be categorised into types which have distinct benefits.
Resistance Training: Gain muscle and burn more calories at rest
Aerobic Exercise / Cardio: Improve heart health and burn more calories during exercise
Non Exercise Activity: Burn more calories while not actively exercising
HIIT Exercises: Heart Health and Longevity
Plyometric Exercises: Best for Bone Strength
Isometric Exercises: Best for Blood Pressure and balance.
Active Sports: Heart health, longevity and bone strength
How much should you exercise? Minimum 1.5 hrs a week is recommended but this is a minimum.
I recommend dividing the week into alternate Muscle building and Fat losing days, 4 days of resistance exercise and 3 days for Cardio for instance, ideally alternating to give 48 hrs rest to the relevant muscle groups.
Exercise can be done in longer sessions at the gym for 45-60 minutes at a time or in the form of 'exercise snacks' at home e.g. 15 minute sessions thrice a day.
When doing resistance training one should aim to stimulate most target muscle groups over the group.
For example a person going to gym thrice a week would do a 'full body workout' while a person going six days a week may prefer a split doing different exercises alternate days, again in order to give 48 hrs rest to each muscle group for recovery.
Exercise snack at home should also aim to use compound exercises to stimulate multiple muscle groups simultanously.
Examples here are generic but it is natural that males may prefer to work more on upper body and females on lower body. From a metabolic point of view it doesnt make a difference, improving muscle to fat ratio is what matters to metabolism.
Note: Clients with brittle bones ie osteopenia or osteoporosis much exercise with a straight back posture at all times.
Example Exercise for these Splits :
Upper Body Push :
Push Ups
Above Shoulder Kettle Raise
Triceps Exercise with Resistance Bands
Click to Explore GoFit Power Loop Resistance Bands - Training Pack
Bench Press
Above Shoulder Dumbell Raise
UPPER BODY PULL
Pull Ups
Click to Explore GoFit Elevation Chip Up Station & Bar – No Screw At Home Door Frame Pull Up Bar
Dumbell and Kettle Ball Curls
Resistance Band Curls and Extensions
Click to Explore Extreme Pro Gym Set by GoFit
Barbell Curls
Core Exercises for Lower back and Abs
Ab Rolls
Rows
Lower Body
Leg Extensions and Flexions
Glute Exercises
Click to Explore GoFit Adjustable Ankle Weights
Cardio / Aerobic and Lower Body
Skip Rope
Click to Explore GoFit Beaded Jump Rope
Cycling
Walker
Lunges, Single Leg Squats, HIIT Workout
Increase Non Exercise Activity
Walking treadmill
Mini Eliptical
Under desk pedal
Click to buy Soozier Portable Mini Pedal Exercise Bike Indoor Cycle Fitness Arm Leg w/LCD Display
Increase Activity through Sports
Click to Explore Soozier 6.5'-10' Adjustable Portable Basketball Hoop System Stand Outdoor
