Insulin Resistance

In this blog post, Functional Nutritionist Andrea Nicholson explains the causes of insulin resistance and offers practical solutions to reverse it. Insulin resistance occurs when insulin levels are consistently elevated and certain cells become resistant to its effects. Nicholson identifies three primary mechanisms that lead to elevated insulin: stress, inflammation, and diet, particularly the consumption of refined carbohydrates. Additionally, she highlights excessive consumption of linoleic acid, found in commonly used cooking oils, as a key factor in fat cells becoming insulin resistant. To combat insulin resistance, Nicholson recommends controlling carbohydrate intake and prioritizing whole, natural carbs, engaging in exercise (specifically resistance and HIIT workouts), and adopting a healthy lifestyle that includes removing toxins, managing stress, and prioritizing quality sleep. By addressing these factors, individuals can effectively manage their insulin levels and reverse insulin resistance.

In a recent study published in the journal Nature Metabolism, researchers found a direct link between blood sugar crashes and increased hunger. The study followed over 1000 participants for two weeks using continuous glucose monitors to track blood sugar levels before, during, and after meals. The results showed that larger blood sugar spikes from meals led to larger crashes, and if the dip went lower than the pre-meal baseline, participants reported feeling more hunger and consumed more food. The study emphasized the importance of managing blood sugar levels to avoid these spikes and drops, suggesting strategies such as cutting carbohydrates, prioritizing protein, and filling with healthy fats to maintain smaller blood sugar swings.

Managing blood sugar levels plays a crucial role in controlling hunger and appetite. By reducing consumption of simple carbohydrates and high-glycemic foods, individuals can prevent large blood sugar spikes and drops. Prioritizing whole sources of quality protein and filling up with healthy fats can also help stabilize blood sugar levels. This study highlights the significance of blood sugar regulation in maintaining satiety and suggests that by managing blood sugar well, individuals can better control their hunger and appetite.

In a blog post functional Nutritionist Andrea Nicholson explores the pros and cons of including fruit in a low-carb diet. While fruit is loaded with vital nutrients, antioxidants, and fiber, it also contains sugar in the form of glucose and fructose. This makes fruit unique and somewhat challenging for those following a low-carb diet. Nicholson explains that fruit can still be a part of a low-carb diet, but it's crucial to pay attention to the types and quantities consumed. She also emphasizes that while fruit offers great nutrients, it is not essential, and one can choose not to eat fruit if desired.

Metabolic flexibility is the body's ability to switch between using glucose and fat as energy sources, resulting in more efficient fuel usage. This concept plays a significant role in our health because it helps regulate blood sugar, insulin levels, and inflammation. When we are metabolically flexible, our bodies can use either glucose or fat/ketones for energy, which leads to reduced cravings, stable moods, improved mental clarity, and better sleep quality.

To improve metabolic flexibility, there are several strategies you can implement. Intermittent fasting or time-restricted eating can lower insulin levels and repair insulin sensitivity. Changing up your macros by going lower carb on some days helps control blood sugar levels. High-intensity interval training (HIIT) stimulates muscle repair and provides a metabolic boost. Consuming protein before bed supports muscle repair during sleep. Building and maintaining muscle through weightlifting is crucial for metabolic flexibility. Lastly, getting enough quality sleep (at least eight hours per night) is essential to keep your metabolism functioning optimally.

By enhancing metabolic flexibility, we can achieve better overall health and reduce the risks of chronic diseases such as heart disease, type 2 diabetes, and obesity.

In this blog post, Nutritionist Andrea Nicholson explains what Nutrition Therapy is and how it differs from other health professions. Nutrition Therapy is a holistic approach to helping the body heal itself, focusing on providing the body with the right tools and removing any interference to health. Unlike cookie cutter diet plans or obsessively counting calories, Nutrition Therapy involves creating a fully customized approach based on the individual's medical history, current health status, and future goals.

Nicholson also discusses the declining health-span and life-span of millions of people due to the lack of addressing underlying metabolic health. While most doctors don't have training in nutrition or lifestyle strategies, Nutrition Therapists take an integrative approach by addressing all aspects of health that contribute to poor metabolic health including diet, exercise, gut health, and stress management. The process is fully customized for each individual, and the role of the Nutrition Therapist is to provide research-backed recommendations while the individual decides which recommendations are right for them.

Nutrition Therapy can be beneficial for a wide range of people looking to prevent or reverse chronic conditions, improve overall lifestyle, manage stress, lose weight, balance hormones, improve mood stability, repair gut imbalances, improve detoxification pathways, and more. The sessions are fully tailored to the individual, addressing their questions and working together to determine the next best steps toward their goals. Nutrition Therapy goes beyond just eating and delves into mindfulness, habits, chronic conditions, genetics, toxins, and more. Sessions can be conducted virtually through calls and online portals, with ongoing support and personalized recommendations.

In conclusion, Nutrition Therapy offers a holistic approach to living a healthy life, providing personalized guidance and support to help individuals make the best choices for their bodies. It focuses on addressing root causes of health issues rather than just managing symptoms, and offers a customized plan based on an individual's medical history and goals. Nutrition Therapy can be a valuable tool for those looking to improve their overall health and well-being.