4 Ways To Reverse Insulin Resistance

Are you still under the assumption that sugar only affects our waistlines?

If so, you should know that there is far more at risk.

Sugars and excess glucose causes the pancreas to release insulin into the bloodstream which can increase insulin resistance.

Eventually, insulin resistance leads to chronic diseases and the depletion of bone density.

As bone loss due to insulin resistance increases, it can be a sign of a decrease in your overall well-being. Rather than stand by the wayside, it is time to take practical steps towards health and healing.

How To Reverse Insulin Resistance And Improve Bone Health

If you keep following the same unhealthy practices, your insulin resistance will not improve and your bone health will only continue to decline. As your health falters, your bones become even weaker. The anxieties that set in with the fears of breaking bones from simple activities keep so many people from doing what they love. Whether that’s walking the neighborhood, playing with grandchildren, or going on adventures… The ability to do these things is up to you.

To get you back to your active lifestyle to allow you to age gracefully, let’s explore the options in reversing insulin resistance.

Have you received an unwelcome diagnosis? Before the side effects of prescriptions take over your life, let’s discuss the natural healing options that exist. You can find all those in my program here. Contact me today to schedule a free 30-minute consultation by texting me at 360-317-4614 or emailing me at ctg@cielytigray.com.

1. Be Aware Of Hidden Sugars In Your Diet

One of the hardest things about eating healthy is being aware of what’s really in all of our foods. For example, when you see a piece of toast, you probably think of carbohydrates. But what many people don’t realize is the amount of hidden sugar in all carbohydrates.

Need a refresher on what’s really in all the foods we eat? Check out my previous blog, The Truths And Myths Around Bone Building Foods.

There has been a lot of propaganda about bone-building foods over the years. It’s important to know what’s true and which celebrity-adorned advertisements to ignore.

The Truth In Refined Sugar And Bones

Unfortunately, the sugar found in most of our food is refined. That means it’s been stripped of about 40 vital nutrients. Because of this, white sugar is nothing but empty calories.

Once we consume and ingest white sugar, it makes its way to the intestines. Here it is broken down into fructose and glucose, which then floods the bloodstream. It’s important to realize that one of those diseases mentioned above can occur at this point. Non-alcoholic fatty liver disease can result as fructose moves into the liver.
The pancreas releases insulin to manage an overload in glucose. But the body needs help escorting the glucose from the bloodstream so it can be used for energy. This is where the sugars really break into the bones. Vital nutrients are taken from the mineral banks of our bones to assist with this sugary process. This process essentially leaves the bones in debt and weaker.

Then, the sugar also leads to an acid build-up in the bloodstream. To maintain the pH balance in the bloodstream, important minerals, including calcium and magnesium, are also drawn out of the bone’s mineral bank. This leads to depleted levels of chromium, which then increases the risk of developing type 2 diabetes.

Sugars Hiding In Carbs

So now that you know how dangerous too much sugar can be to your overall health, you’ll probably be annoyed to learn that it’s in more foods than you might realize.

To help understand carbs, let’s first look at the 3 macro food groups:

  • Proteins
  • Fats
  • Carbohydrates

Proteins are the obvious meat, fish, eggs, and dairy products.

Don’t blow off fats because of the name. The following are what we call good fats:

  • Dairy products (including butter)
  • Fatty fish (sardines, anchovies, and salmon)
  • Cooking oils (olive, avocado, and coconut)
  • Avocados
  • Nuts and seeds
  • Nut butters

Anything that is not a protein or fat is a carbohydrate. While they don’t look or taste sweet, carbs turn into sugar in the bloodstream once ingested. Then, the above robbery of the bone’s mineral banks begins again.

So even if you don’t necessarily have a sweet tooth, it’s important to realize that your body could still be in a constant sugar battle. The pancreas is still working overtime to escort all that extra sugar out of the bloodstream.

In the end, carbs that are not an essential nutrient could be what leads you to insulin resistance.

Each time insulin resistance doubles, bone strength decreases 10-14%.

To keep your future bright and your body strong, shoot for no more than 20 grams of carbohydrates per day.

2. Know How Much Sugar Your Body Can Handle

By now, you know that sugar has consequences far beyond just the waistline. Of course, life is too short as it is to give up our older years to a sedentary lifestyle. Instead, we can take the steps now so that our bodies will age gracefully.

Here’s the thing… When you give up the sugars, you do not have to give up the sweet! There are healthy alternative sweeteners that DO NOT dump sugar into the bloodstream. This includes sweeteners such as monk fruit and allulose.

Rather than removing sugar from your life completely, figure out how much your body can handle. Essentially, the bloodstream only wants one teaspoon of sugar at any one time.

When there is an excess of sugar in the bloodstream, the pancreas has to double down. Also, your body burns sugar for energy instead of fat. So while you may have an active lifestyle, the fat never gets a chance to work itself off if there’s too much sugar.

Need help coming up with a plan for your health? That’s what I am here for. Schedule a free 30-minute consultation by texting me at 360-317-4614 or send me an email at ctg@cielytigray.com.

3. Get Into Ketosis

Have you heard of the Keto diet?

It stems from the word ketosis, which essentially means fat burner. While the weight loss aspect of ketosis made it popular, it has healing powers beyond the scale.

To get into ketosis, our bodies go back to the basics of burning body fat for energy. If sugar is present, our body will burn that instead of fat. Without sugar getting in the way, the body can optimize metabolic functions as a fat burner. Moreover, every metabolic pathway in the body also restores itself to proper function.

While I eat and recommend high-protein animal products, it is possible to reach ketosis even as a vegetarian. Knowing that there is no lifestyle excuse getting in the way, the time is now to take steps to restore your bone health.

So if your body is building up insulin resistance, make a choice at each meal (and snack time) to help your bones heal themselves. Through the low-carb, high-fat, and high-protein diet, you can actually reverse insulin resistance.

As your insulin resistance reverses, your entire body will begin to heal.

Of course, this also includes the bones.

More protein (and collagen) will promote stronger bones, and sugar will no longer lead to attacks on your bone’s mineral banks.

4. Find A Specialist Open To Looking Outside The Standard Of Care

Your insulin resistance and bone health are deeply intertwined. So whether you have received an insulin resistance or poor bone health diagnosis, it’s important to have a doctor on board.

Unfortunately, many mainstream doctors are quick to hand out prescriptions to help with bone density and insulin resistance instead of getting to the root cause of depletion. Yes, it can be brought on by menopause and old age in general, but there are things you can do.

Let your doctor know that you don’t want to live with the side effects of prescription medications.

Instead, you want to balance your body and build your bones naturally.

This is an important conversation to have and may lead you to look for a new doctor altogether.

Over the past 20 years, I have reversed my own poor bone health diagnosis naturally and without prescriptions. My last Dexa scan reported “Normal” bones in all areas. I can help you do the same if you’re experiencing bone loss due to insulin resistance!

WakeUp And Reverse Insulin Resistance For Stronger Bones

It’s your life and only you can make the decisions for your present and your future. If you want to let go of the anxieties of chronic disease and breaking bones, there are steps you can take today to reduce bone loss due to insulin resistance.

The best part is you don’t have to go through this journey alone. When I received my osteopenia/borderline osteoporosis diagnosis 20 years ago at the age of 50, I was shocked. I am so grateful that I tested early. But through my years of research and trial and error, that diagnosis has been reversed. And my overall health has greatly improved.

If you are ready to WakeUp to real transformation, including reversing insulin resistance and building stronger bones, then we should talk. Schedule a 30-minute consultation with me today to get started on your next (healthy and active) chapter! Text me at 360-317-4614 or send me an email at ctg@cielytigray.com to get started.

Ciely Ti Gray

You need not develop health conditions that appear to be ‘in your genes.’ I’m here to let you know that it is possible to heal your physical and emotional wellness issues. I’m here to help you become healthier today – before symptoms occur - and to maintain your vitality through mid-life and beyond.