Video

Transcript

hey guys in this video I want to answer

another question from someone that

wanted to know about how these macros

are influenced by insulin there’s been

just a lot of conflicting information

confusion so I’m going to make it really

really simple in this one little video

ok so there’s there’s three main macros

and macros are macronutrients carbs

protein and fat micronutrients would be

like vitamins and minerals things like

that these are macronutrients okay

there’s many different types of carbs we

can take these carbs and list them on

another scale called the glycemic index

which basically is the carbs effect on

raising blood Sugar’s and if something

is high in fiber and low in not very

sweet it’s going to be low on the list

okay so you have you know vegetables are

down here and then you have berries and

then fruit and then you have grains and

then refined sugars and processed foods

up here so it really depends on the type

of carbohydrates so the carbohydrates

have the greatest effect on raising

insolent especially if it’s refined

sugars and starches okay so that’s that

okay so now let’s talk about protein

does protein increase insulin yes to

certain degrees it really depends on a

couple factors because if you’re

consuming a moderate or a small amount

of protein it’s not going to trigger

insulin that much okay so the more

volume a protein you consume in excess

the more it’s going to trigger insulin

like when you start going over eight

ounces 9 ounces 10 ounces 12 ounces like

you’d go to a restaurant and they bring

you this steak this 16 or 22 ounce steak

right you talk about a massive amount of

insulin spike right but it’s also

exaggerated when you add sugar or starch

to that so if you’re running a baked

potato dessert some sugar glaze barbecue

sauce now really will enhance the

insulin now if we add on top of that msg

which you’d get in a fast food

restaurant because a lot of these fast

food restaurants they they taste really

good because they add the flavor

enhancer

which is basically MSG monosodium

glutamate and it dilates the tastebuds

and it makes it taste real good but you

really dramatically increase insulin so

if you’re at a fast food place and

you’re doing coke with ice cream with a

burger with fries with high fructose

corn syrup ketchup and a bun oh my gosh

you’re having a massive insulin spike

okay or you’re to Chinese restaurant and

you’re doing the white rice with all the

sugary coating sauce over the protein

and the breaded meats massive spike in

insulin because they too will also add

msg usually hidden is modified food

starch it’s the same thing okay so the

excess amount a combo of what it’s

combined with a and number three very

lean low fat proteins have a greater

effect over insulin there’s a something

called the insulin index and the insulin

index are all the foods ranked in order

of how much insulin they will spike so

the glycemic index is how fast the

carbohydrate will spike blood Sugar’s

insulin

index are all the non carbohydrate foods

that will increase insulin like protein

and fat okay so the less fat in that

protein the leaner it is the more effect

it has on insulin so if you took for

example whey protein powder you’re gonna

have the most insulin spike because

there’s like no fat in there so that’s

interesting versus something fatty or

like a an egg yolk or the whole egg for

example you mix the protein with the fat

it has a much lower effect on insulin

than the low fat protein okay so that’s

another point about that then we get to

fat the fat has the least effect on

insulin of these two okay and like a

pure fat like butter for example

probably is like a zero effect over

insulin coconut oil things like that so

the more fat something is the Lord is on

the insulin index scale okay so you got

that all right just one more point I

want to bring up and that is that every

time you

anything of any significance I’m not

talking about like you know drinking

water or unsweetened tea or your

vitamins things like that I’m not

talking about coffee I’m talking about

something that has some calories okay

every time you do that you spike insulin

and of course the more food that you eat

the more insulin you’re going to spike

so it doesn’t matter what it is if it’s

a keto bomb that’s all fat with a little

protein it’s still going to stimulate

insulin not as much as a pure

carbohydrate like sugar or bread

something like that but it’s going to

spike insulin to some degree so this is

the added layer that I want to add to

these when you eat anything you’re going

to stimulate insulin so even though fat

has the least effect on insulin just the

fact that you eat it will trigger

certain things in your stomach certain

hormones that will trigger the insulin

on a cascade of effects so the point is

you want to cut down these okay low as

possible moderate protein make sure it’s

not too lean and you can consume fat at

the meal but just don’t eat it as

frequently so that’s called in a minute

fasting so we basically reduce the

frequency of eating and you’re going to

be fine now as you do this and you

consume two meals yes you’re going to

consume some fat and you need some fat

and we need some insulin we just don’t

need the excess amount but over a period

of time when you start squishing these

together where you have let’s say a

window of four hours okay and then you

have 20 hours of fasting even though

you’re going to stimulate insulin a

little bit from some fats amount of

protein even some healthy vegetables

it’s not going to be a problem because

it’s a minimal it’s not significant what

really gets people is the routine

snacking every one hour and a half even

if it’s a small meal even if it’s

so-called healthy protein even if it’s

some fat in there you’re just constantly

raising the insulin alright thanks for

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