How to Stop Prediabetes and Insulin Resistance Without Cutting Carbs | Ep 347

Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters

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2M ago 23:03

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Get your free Nutrition 101 Guide at witsandweights.com/free to learn how to structure your nutrition (including carbs) for optimal health and body composition based on your goals.

Could everything you've been told about carbs, insulin, and managing prediabetes be completely backward?

For the 96 million American adults living with prediabetes, the standard advice has been clear. Cut carbs, avoid bread, ditch fruit.

But groundbreaking research reveals this approach might be keeping you stuck in a cycle of restriction without addressing the real problem.

Insulin resistance isn't a carbohydrate problem. It's a muscle problem.

Today we expose the real culprit behind insulin resistance and why upgrading your ability to use and dispose of glucose efficiently can stop prediabetes and insulin resistance WITHOUT cutting out carbs.

Main Takeaways:

Prediabetes isn't a carb problem; it's a muscle problem
Every 10% increase in muscle mass = 11% reduction in insulin resistance and 12% reduction in prediabetes risk
Just 1 strength training session can increase glucose uptake by 40% and improve insulin sensitivity for up to 48 hours
Strategic carb inclusion around workouts reverses insulin resistance
Muscle tissue releases myokines during contractions that improve metabolic function

Episodes Mentioned:

Timestamps:

0:02 - The carb restriction myth for prediabetes
2:53 - What prediabetes really is (and standard medical advice)
4:13 - The muscle mass connection: 13,000-person study results
5:17 - How insulin resistance works at the cellular level
7:16 - GLUT4 transporters and glucose "doorways"
8:44 - How to engineer your glucose disposal machinery (training, walking, carbs, sleep, and stress)
17:18 - Myokines - how muscle acts as an endocrine organ
19:29 - Why this is a muscle disease, not a carb disease

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Chapters

1. Rethinking Prediabetes: It's Not About Carbs (00:00:00)

2. Download FREE Nutrition 101 Guide (00:02:53)

3. How Muscle Mass Determines Insulin Sensitivity (00:02:54)

4. The Cellular Mechanism of Insulin Resistance (00:06:10)

5. Strength Training: The Ultimate Blood Sugar Solution (00:09:20)

6. Beyond Exercise: Sleep, Stress and Body Composition (00:14:40)

7. Myokines: How Muscles Communicate With Your Body (00:17:50)

8. Grab Your FREE Fat Loss Macros Guide Here! (00:21:20)

9. Taking Action: Practical Steps To Reverse Prediabetes (00:21:40)

515 episodes

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