When You Transform Your Eating Pattern From Dieting To Intuitive Eating You Have To Lift All The Rules Around Food
Theres a period of time, the honeymoon period, from the moment you begin to when you become at peace with food where youre trying to figure out what it means for you to eat when you want and whatever you want.
I call it in my program the elastic band period, where you go from restricting to finally achieving food freedom. Imagine pulling an elastic band towards you and then releasing it. What would happen? The elastic will go completely the other way. Then, it will rebound to restriction and go the other way again.
Every time it does a loop, its going to have less force in it. Then with time, its going to stabilize and be back to normal. Thats what happens when you become an intuitive eater.
When you release the rules, your reptilian brain is like Holy crap. You mean we can eat the carbs weve been restricting for years? Lets eat it all! Thats what happens.
But it doesnt last long, because intuitive eating teaches you to respect your body. When you eat too much of the food that was forbidden before, you likely not feel your best. Ever tried to eat donuts at every meal for a week?
You have to satisfy your reptilian brain and to really prove to your body that there are no more rules. Then your body will stabilize itself.
What Are The Symptoms Of Insulin Resistance And Prediabetes
Insulin resistance and prediabetes usually have no symptoms. Some people with prediabetes may have darkened skin in the armpit or on the back and sides of the neck, a condition called acanthosis nigricans. Many small skin growths called skin tags often appear in these same areas.
Even though blood glucose levels are not high enough to cause symptoms for most people, a few research studies have shown that some people with prediabetes may already have early changes in their eyes that can lead to retinopathy. This problem more often occurs in people with diabetes.
How To Reverse Insulin Resistance
If you have insulin resistance, you want to become the oppositemore insulin sensitive .
Physical activity makes you more sensitive to insulin, one reason why its a cornerstone of diabetes management . Dont wait until youre diagnosed with diabetes to start moving more. The earlier you take action , the better off youll be.
Weight loss is important too, as is avoiding high blood sugar, reducing stress, and getting enough sleep .
These lifestyle changes really work. Talk with your health care provider about how to get started.
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Myth : You Can Be A Good Intuitive Eater Or A Bad One
In other words, intuitive eating works for some people and it doesnt work for others.
Fact: We know that diets dont work.95% failure rate within 1-5 years. As a result, you have worked really hard at a process that doesnt and adopting on the way perfectionistic behaviors and an all-or-nothing mindset. With each diet, your brain gets rewired to see food, exercise, lifestyle, health, behavior as good or bad or all in or all out.
The longer you diet, the longer you maintain this all-or-nothing frame of mind. Ive worked with women who are typically 40 plus and that have been dieting at least 10, 15, 20, 30 years. What Ive found is that this all-or-nothing mindset has spread throughout their entire life.
Thats why Going Beyond the Food Academy is a life-changing process. The first step of the program is to learn tools to shift your mindset away from diet brain. Subsequently, this changes the way you interact with your whole life.
Is it possible for you to be good or bad at intuitive eating? The answer is no because intuitive eating is a process, not an end goal. Its a way of being.
Insulin Resistance As The Underlying Cause For The Metabolic Syndrome
Classically, the metabolic syndrome is characterized as group of pathologies including visceral obesity, hypertension, dyslipidemia, and impaired glucose tolerance. It is now realized that insulin resistance plays a principal role in initiating and perpetuating the pathologic manifestations of the metabolic syndrome. A more in-depth understanding of the basic pathophysiologic mechanisms underlying insulin resistance may aid clinicians in treating and possibly delaying or even preventing the onset of the metabolic syndrome and its complications. This article outlines how abnormal insulin signaling and secretion, impaired glucose disposal, lipotoxicity, and proinflammatory cytokines exacerbate insulin resistance and result in the perturbations of the metabolic syndrome.
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Dr. Derek LeRoith is presently a consultant and speaker, and receives an honorarium from Merck, Sanofi-Aventis, Pfizer, Takeda, and Novo Nordisk.
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Myth : You Can Count Macros And Still Be An Intuitive Eater
As intuitive eating becomes more popular, Ive been seeing other versions such as keto-intuitive, flexible eating with intuitive eating, vegan intuitive, intuitive cheat day, etc.
Fact: People are getting tired of dieting. Their bodies are getting run down. Their emotions are all over the place. People are looking for another way. And so, diet culture is repackaging and renaming their diet programs so they could fit into intuitive eating because thats what people want.
However, none of those programs is intuitive eating.
Their diet culture version of intuitive eating is the same old diet programs with intuitive eating attached to them. They do this so youll feel better about their programs and get you to be more attracted to their products.
Any rule around food is not intuitive eating. When you have rules as to what you should be eating, that means you dont trust your body. Can you count macros or be keto-intuitive or a flexible eater and still be an intuitive eater? The answer is no.
What Is Insulin Resistance & How Does It Affect Pcos
If you have PCOS, are prediabetic, or deal with blood sugar issues, then youve probably heard the term insulin resistance. Insulin resistance is tricky for women with PCOS as it is both a symptom of PCOS and a driver of the condition. Lets break down what insulin resistance is, what the symptoms are and the different ways in which women can help naturally manage insulin resistance and additional PCOS symptoms.
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What Is Insulin Resistance
Insulin resistance is a condition linked to prediabetes and type 2 diabetes. Insulin resistance means your body is unable to respond to the amount of the hormone insulin it is producing. Insulin is made by your pancreas, one of your bodys organs. It helps protect your body from getting too much sugar . Glucose gives you energy. However, too much sugar is harmful to your health.
Preventing Insulin Resistance Problems
If you have prediabetes, you may be able to prevent the condition from developing into diabetes with these health-promoting behaviors:
- Work toward including exercise as a part of your daily routine, preferably getting in 30 minutes at least 5 days a week.
- Try to eat a nutrient-rich, balanced diet as often as possible.
- If you have overweight, consider losing weight even reducing your body weight by just 7 percent can help lower your risk of developing diabetes.
Making health-promoting lifestyle choices is the best way to help get your blood glucose levels in the desired range.
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Can Insulin Resistance Be Prevented Or Avoided
You cannot prevent or avoid risk factors such as race, age, and a family medical history. You can take steps to reduce your insulin resistance by losing weight , exercising regularly, and eating a healthy diet. Choose healthy carbohydrates. For example, eat whole grain bread instead of white bread, drink water instead of soda, and reduce your intake of sugary foods.
If you have or have had gestational diabetes, insulin resistance typically goes away after you give birth. However, you are at greater risk of being diagnosed with type 2 diabetes when you are older. That should be a warning to change your diet and lifestyle early so that you can delay it for as long as possible.
Insulin Resistance In Woman Your Guide
What does it mean to be insulin resistant?
First up, lets go back to basics. What is insulin?
Insulin is a hormone produced by the pancreas that helps remove glucose from the bloodstream and move it into your cells, where it is used for energy, Hobson says.
Essentially, it is produced when blood glucose levels aka blood sugar levels rise, for example, after you eat. The release of insulin helps to lower the blood sugar levels, so they stay within a normal, healthy range.
Insulin resistance occurs when the cells found in the liver, muscle and fat no longer respond well to insulin, and as such the body has difficulty taking up glucose, says Hobson. When this happens, your pancreas compensates by making more insulin. If your pancreas can keep making enough insulin to overcome the weak response by cells, then your blood glucose levels can remain healthy.
But if it cant?
Insulin resistance is on the rise around one in three adults has prediabetes
The next stage is prediabetes, which can occur in people with insulin resistance who cant produce enough insulin to manage blood glucose levels. Blood sugar levels fall out of the healthy range and, over time, if left untreated, this can result in diabetes.
What is the main cause of insulin resistance?
Scary stuff, right? But how do you know if youre at an increased risk? Common factors that may result in you developing insulin resistance, include:
How do you know if youre insulin resistant?
2. Losing excess weight
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What New Research Is Being Conducted On Insulin Resistance
Insulin resistance has gained awareness and significance, in its own right, as a contributor to the metabolic syndrome. Timely intervention can delay the onset of overt type 2 diabetes. Future studies must assess longer intervals than existing research to determine the duration for treatment to prevent the development of type 2 diabetes and related complications.
Lifestyle changes are clearly important to delay the development of type 2 diabetes in individuals with insulin resistance. Lifestyle changes are the primary recommendation for prevention of diabetes in high-risk individuals. Metformin is the only drug recommended by guidelines for patients at highest risk. Education about these changes must be directed to all groups at risk for type 2 diabetes. Childhood obesity is epidemic and on the rise in developed countries. Changes must be made in homes and school cafeterias to ensure healthier nutrition.
Understand That You Have A Choice
Now is the best time to be a woman. Unlike the generations before us, were liberated and empowered! You have to understand that diet culture is a tool that the patriarchy uses to keep us from being in our power. It keeps us busy minding our calories and macros. It induces guilt and so we feel inclined to punish ourselves when we fail.
Whether you want to stay in the diet culture and be oppressed or to break away from it and change your life, its totally up to you. But you should know that you have the power to make that choice.
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Myth 1: Intuitive Eating Is Only For People With Eating Disorders
Fact: No. In fact, it is not, because intuitive eating is the natural way that humans engage with food. We were all born with this propensity.
Now, intuitive eating is used in the treatment of eating disorders. Why? Because its very effective. People who suffer from eating disorders are actually not connected to the innate cues of hunger and fullness and satisfaction. They use food in a disordered way to meet their unfulfilled needs.
When your eating behavior is causing harm to you physically, emotionally, or mentally, thats when you need to seek professional guidance and help immediately.
Intuitive eating is not only for eating disorders, although it is used to treat eating disorders. It is for ALL of us.
Obesity And Insulin Resistance Why Does Insulin Resistance Happen
Insulin resistance can happen due to a combination of genetics and lifestyle leading to an inflammatory process in the body. There are many biological stress factors that can set insulin resistance in motion, including excess nutrition.
When this happens, the body struggles to maintain blood sugar at the correct level. In an effort to keep blood sugar in the normal range, more insulin is secreted from beta cells in the pancreas. A veritable tug-of-war ensues between forces attempting to remove and store sugar in the bodys cells, and those cells themselves that are full and becoming less sensitive to the actions of insulin. At some point, tests for fasting blood sugar, postprandial blood sugars and/or HgbA1c will start to increase. Elevated triglycerides as well as LDL-C may also be seen.
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If I Have Metabolic Syndrome What Health Problems Might Develop
Consistently high levels of insulin and glucose are linked to many harmful changes to the body, including:
- Damage to the lining of coronary and other arteries, a key step toward the development of heart disease or stroke
- Changes in the kidneys’ ability to remove salt, leading to high blood pressure, heart disease and stroke
- An increase in triglyceride levels, resulting in an increased risk of developing cardiovascular disease
- An increased risk of blood clot formation, which can block arteries and cause heart attacks and strokes
- A slowing of insulin production, which can signal the start of type 2 diabetes, a disease that is in itself associated with an increased risk for a heart attack or stroke. Uncontrolled diabetes is also associated with complications of the eyes, nerves, and kidneys.
- Fatty liver, which is sometimes associated with inflammation of the liver . If untreated, NASH could lead to cirrhosis and liver failure.
Last reviewed by a Cleveland Clinic medical professional on 04/13/2019.
References
What Are Insulin Resistance Symptoms
People who are resistant to insulin do experience some of a wide range of symptoms. It is wise to go see a doctor for consultation if you experience any few of the below symptoms.
- Need to pass urine more than usual.
- Feeling unusually tired frequently.
- Hunger right after a meal.
- Skin tags or dark skin patches.
- Frequent or stubborn infections.
- Pins and needles in hands or feet.
When you see your doctor for consultation, they may want to check your waistline, blood pressure etc. Big waistline or high blood pressure can generally put you at greater risk of metabolic syndrome.
After that doctors would be looking for evidence in blood work. Examples include a high fasting glucose level, high fasting triglyceride etc. If the blood work shows high HDL cholesterol level it is more likely insulin resistance.
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Who Typically Has Metabolic Syndrome
- People with central obesity .
- People with diabetes mellitus or a strong family history of diabetes mellitus.
- People with other clinical features of “insulin resistance” including skin changes of acanthosis nigricans or skin tags .
- Certain ethnic backgrounds are at a higher risk of developing metabolic syndrome.
As you grow older, your risk of developing metabolic syndrome increases.
Intuitive Eating Program Private Counselling
Two options for you:
#1 If you want to work with a local intuitive eating certified counsellor, then, you can visit this directory to locate someone to work with you 1-on-1.
#2 You can visit this intuitive eating coaching page on my website. Not only will you be able to read more on my coaching programs but also submit your application if you would like to work with me 1-on-1.
Most importantly, my 1-on-1 coaching is inclusive of body neutrality and health at every size alongside with intuitive eating.
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We Dont Know Whats Going To Happen With Your Body When You Start Becoming An Intuitive Eater No One Knows Except Your Own Body
But we know that, when you start eating in accordance to your bodys natural hunger and satiety cues, this eating behavior will send information to your hypothalamus, that gland in your brain that regulates the hormone production around appetite and weight regulation.
Your hypothalamus establishes your set point, which is the weight range which your body believes to be healthy for you. Intuitive eating will take you to that weight range.
Now, that weight range may not be what you want. It may not be the ideal BMI for you. But your bodys innate wisdom knows its best for you.
Intuitive eating will not either make you lose weight or gain weight. It will only support doing your body what is best for you.
How Is Insulin Resistance Diagnosed
Your doctor will ask you questions about your symptoms, your personal and family medical history, evaluate your weight, and take your blood pressure. Diagnosing insulin resistance requires a blood test. This might be done through a small finger prick or by having a small needle inserted into a vein to take a sample of blood. You will often be required to fast 8 hours before the test. The blood sample will be sent to a lab for testing. It will test your fasting blood sugar. Anything more than 100 mg/dL is an indication of insulin resistance. Your doctor also may have the lab check your cholesterol levels . People with insulin resistance often have high cholesterol.
The American Academy of Family Physicians recommends blood glucose screening of all pregnant women for gestational diabetes after the 24th week of pregnancy. Also, the AAFP recommends blood glucose screening for adults age 40 to 70 years who are overweight or obese and may be at risk of heart disease.
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