Daily BS #5 10/16/21
Tree of Modern Disease, Insulin Resistance
The topic today, “The Tree of Modern Disease”. Thanks to @mike_broadley on twitter for sharing the tweet with the graphic.
Tree of Modern Disease
A brilliant depiction of the ‘Tree of Modern Disease’.
This diagram is a nice reminder for me, I’ll attempt to write about each of the branches and roots in future posts and their connection to insulin resistance.
It does have a couple of omissions that I’ll address in the next section.
What ‘roots’ or ‘limbs’ would you add? By the way, roots are the causes of insulin resistance and branches are the afflictions or diseases either caused by or associated with insulin resistance
Additional Roots (or causes/associations)
Elevated Blood Sugars. Maintaining truly normal blood sugars with a low carb diet and exercise (and yes insulin if required) is the most important way to reduce insulin resistance.
Truly normal blood sugars are my #1 goal … every day. Luckily, the exact steps that need to be taken to reduce Insulin Resistance, are also the steps needed to maintain truly normal blood sugars… what a coincidence. 🤔
Lack of Weight Resistance Exercise. Sedentary Lifestyle is mentioned as a ‘root’ for insulin resistance and it is a contributor, however more than just being ‘active’… is the type of activity.
For example, daily walks are awesome! Especially outdoors and even better in nature. But weight resistance exercise is a critical activity for maintaining not only proper musculature but also bone health as well.
Additionally, when we perform weight resistance we are making our muscles more insulin sensitive… and that’s what EVERYONE needs, not just diabetics.
Steve Note: I perform weight resistance exercises ‘most days a week’, these can be many exercises but often it’s push ups, pull ups and jump squats.
I’m currently on Day 9 of my Triple 100 Challenge, where I challenged myself to perform 100 Push Ups, 100 Pull Ups and 100 Jump Squats for 30 days.
I’ve come a long way since ‘day 1’ of my diabetes journey. When I first started, walking to the mailbox and back was all the exercise I could handle. But with consistent effort and increasing the intensity of my activities I improved my strength and stamina.
Consistent, steady, repeatable exercise is the key!
Optimal Vitamin D3 Levels: D3 is synthesized from UVB rays, such as those from the sun.
Most people know that vitamin D3 is good for health in general, but is D3 helpful in reducing or preventing insulin resistance?
D3 and Insulin Resistance Study
We found a significant correlation between the change in FPIS [First Phase Insulin Secretion] and the change in 25(OH)D level after vitamin D3 supplementation. The results showed a decrease of 21.4% in insulin resistance after one month… .
So yeah, according to the study above, D3 does have an effect on insulin and insulin resistance.
What are optimum vitamin D3 levels? This question is complicated by the fact that levels are measured using different units, mg/dl and nmol/l in different countries, so keep that in mind.
Another reason optimum D3 levels can be confusing … the recommendations can vary greatly. Most trusted sources I follow suggest that 50 to 80 ng/ml as optimal, this translates to 125 to 200 nmol/l.
Most conventional wisdom (medical industry) sources suggests that 20 ng/ml (50 nmol/l) is sufficient … I disagree, but that’s a topic for another time.
Studies supporting 50 to 80 ng/dl (125 to 200 nmol/l)
First this study,
There is now reasonably strong evidence that serum 25(OH)D [Vitamin D3] levels in the range 40-80 ng/ml [100 -200 nmol/l] can significantly reduce the risk of the diseases associated with the greatest mortality rates in developed countries.
… we recommend raising serum 25(OH)D levels to above 50 ng/ml (125 nmol/l)to prevent or mitigate new outbreaks due to escape mutations or decreasing antibody activity.
The physiologic range for circulating 25-hydroxyvitamin D3 [25(OH)D; the measure of Vitamin D nutrient status] concentration in humans and other primates extends to beyond 200 nmol/L (>80 ng/mL).
Steve Note: I don’t know my vitamin D3 levels, I’ve never been tested.
However I obtain almost daily mid-day sun with most of my skin exposed, usually I am barefoot and shirtless.
Additionally, I supplement D3 in the fall, winter and spring, with my typical dosage approximately 10,000 IU a day. At the first hint of a cold or illness, I’ll take 15,000 IU per day or more, depending on the severity of the symptoms.
Can you think of any branches or roots that were omitted? If so, drop me an email or comment.
Evidence exists … and is mounting that insulin resistance is the driver of much of the modern diseases and illnesses.
What can you, me … what can all of us do to reduce insulin resistance and reduce the incidence and severity of modern disease?
How to Prune the Tree
If insulin resistance causes or is contributory to much of modern disease… how do we fix it?
Short answer: Cut out the roots…
Reduce chronic stress
Avoid processed food
Get proper amount of quality sleep
Avoid processed carbohydrates
Adopt an active lifestyle
Perform weight resistance exercise
Avoid seed oils such as corn, soy, sunflower, safflower, canola, peanut etc.
Obtain optimal D3 levels preferably with sunlight but if not, through supplementation.
In future posts we will address each of these in more detail.
Research supports the advice above and I personally follow the advice … every single day.
My low carb diet and almost daily workouts, including weight resistance exercises help me reduce insulin requirements … and help keep my blood sugar levels truly normal, without drugs or insulin.
Studies show that approximately 88% of the adults in US are metabolically unhealthy, so it’s safe to say that a LARGE percentage of people are insulin resistant.
Very few people are aware of the risks involved with insulin resistance and sadly even fewer doctors.
If you don’t have any of the conditions in the ‘Tree of Modern Disease’ and you are reading this post … CONGRATS! You can take steps today to improve your chances of a disease free life!
If you do already have one of the conditions in the tree… you need to start following the advice to reduce insulin resistance ASAP! The sooner you begin attempting to heal your body… the better your chances of reversing your condition!
That’s exactly what I did over 12 years ago. I cut the sugar, grains, and veggie oils, while increasing my activity and weight resistance workouts.
I’m never looking back!
I’m never going back to the way I used to eat… to the way I used to live.
Peace, love and truly normal blood sugars to you all! ❤