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Best Exercise For Insulin Resistance | How To Rapidly Increase Insulin Sensitivity

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Best Exercise For Insulin Resistance | How To Rapidly Increase Insulin Sensitivity is a video that teaches on a simple exercise method that will drastically improve your health.
The insulin tolerance test will tell you whether or not you suffer from insulin resistance. This is important to do so that you can determine if you suffer from a blood sugar issue that you need to address. This is a problem that faces many people and should not be overlooked if you are someone who cares about you future health.
The best way to reverse insulin resistance comes down to strategy. The strategy that i focus on are all natural strategies that attack the issue at every front. This includes nutritional supplements, dietary, and then of course exercise. High intensity interval training is the way to go when it comes to improving blood sugar.
High insulin levels are associated with many health conditions including weight gain, high cholesterol, high blood pressure, and much more. If we want to bring down insulin levels we must incorporate the best exercise for insulin resistance in order to massively improve our overall health and wellbeing.
Signs and symptoms of insulin resistance start to show up typically in the 40's for those who have lived a very unhealthy lifestyle. Many children are suffering from this issue anymore because they are being fed low quality diets right from day one. It is so important to address this issue as soon as the symptoms of insulin resistance start to present.
It is totally possible to reverse insulin resistance, you just have to employ the correct strategies and make the right steps every single day to improve the situation. Start exercising using these techniques today to improve insulin sensitivity.
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Disclaimer: Dr. Nick Zyrowski D.C, B.S is licensed and has a clinical practice in the state of Michigan. All information shared by Dr. Zyrowski is for general information purposes only and is not to be used to treat, diagnose or self diagnosis at any time. Dr. Zyrowski's use of the term doctor when referring to himself is simply referring to his degree and licensing. There is no doctor patient relationship between you and Dr. Zyrowski. You should seek advice from your health care practitioner before changing anything in the way of your dietary, nutritional or health regiment. You should always seek advice from your qualified health care physician regarding any health condition. NuVision Excel, NuVision Health Center, Dr. Nick Zyrowski and Dr. Zyrowski are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.

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26 авг 2024

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Комментарии : 223

@sanjayofficials18 3 года назад

I have reduced my HBA1C level from 8.7 to 5.5 in three months following below simple steps. 1) Daily 50 minutes brisk walking 2) Intermitiate fastnig 16/8 formula. By broken frequency of eating. Only 2 meals & drinking only water between 2 meals. 3) Avoid all sugar products.

@rahulyaduvanshi6886 3 года назад

Hello sir I want to contact you

@comandantemarcos5277 2 года назад

How about black coffee ?

@diptishah5027 2 года назад

What do you eat if your hungry between two meals ?

@sanjayofficials18 2 года назад

@@comandantemarcos5277 no only black tea without sugar

@truthbetold6496 2 года назад

IF is going to make you lose weight and walking has so many benefits

@laptop4235 4 года назад

Excellent info this. Interval training reversed my prostate inflammation too. Ran up the hill and walked down 3 times per session, 3 times per week.

@belizeguy 4 года назад

I am always impressed about how you can break this down so that anyone can understand it! Thank You!

@j.p.7708 4 года назад

The absolute best exercise for insulin resistant is removing the carbohydrates from the shopping cart.

@arymhansie 4 года назад

so true

@keithanderson6390 4 года назад

💯 correct

@pbundrant 4 года назад

It’s not quite that easy. Everything has carbs.

@muathalrababah1511 4 года назад

You r right

@lavernlyons6479 4 года назад

Lol 😂

@gloriamaryhaywood2217 4 года назад

About your grandfather being in hospital and served a high carb high sugar diet: Well, just so you know that NOT that much has changed! Very recently (about two months ago) I was kept over-night at hospital on the cardio unit b/c I had my first ever afib episode. All the tests showed no heart abnormalities and was released in the morning. BUT...when the evening meal was served I was Shocked! Cardio unit nutrition consisted of almost Zero salt and fats of course, BUT Shockingly also included lemon meringue pie and a big handful of sugar packets for the iced tea!!!😷😓😵WTH?

@dr.nickzyrowski 4 года назад

Unreal isn't it. WOW.... People don't understand that your typical medical professional receives almost no nutritional education. Even the medically trained "nutrition experts" are giving terrible advice on insulin resistance diets.

@hollybromley47 4 года назад

I hear you! I've got three daughters/daughters-in-law that recently had babies. Every time their meals were brought in, I wanted to scream! Sugar, carbs, empty calories and crap on the hospital trays. YIKES!!

@marlenecampbell5439 4 года назад

Cheap food. Follow the money

@chrismalzahn8645 4 года назад

Hospital's are the worst! My cousin who had had her pancreas removed was given one of those boost type drinks, 43 grams of sugar!!! I couldn't believe it!

@TheRealRealOK 4 года назад

Gloria Mary Haywood Interestingly enough, a viewer on another channel was in the hospital for burns and apparently the burn unit serves meat for healing. I don’t know if that’s standard practice, but it’s telling. It’s amazing the high carb garbage they give everyone else.

@krishnakalidas572 4 года назад

Though I m not diabetic, neither I inherit I got a thorough knowledge about insulin resistance. All. my in-laws died from heart attack due to diabetes.Thank u Dr Nick for clearing the chapter so nicely.😊

@gsmith5140 4 года назад

Walking works for me. I generally do 25-30 minutes, but found15 minutes is good if I'm short on time. My numbers have dropped from 40 to 90 points (90 point drop was good b/c I ate something bad). I love to walk and do so as much as I can (herniated disc, sciatica 🤤). Trying to deal with this fatigue though, it's keeping me from accomplishing a lot, esp around the house. Taking 50,000 units of D3 (doc prescribed). But ultimately my health is up to me and that means coming to terms that I'm diabetic and I must control my diet. Been a year since my diagnosis and I've been compliant-resistant and have suffered for it. So, I've put my big girl pants on and I'm adulting. I don't want to be feeble when I get old, I want to be healthy and spry! 😊

@j-uk2189 2 года назад

Fasting insulin test is the best way. My a1c is always 4.8 but I was still insulin resistant

@62Sketch 2 года назад

If you can go all out for 30 seconds and then recover in 30 seconds to go again you are already one of the fittest people in the world. I did HIIT and the numbers for most people, even people in fairly good shape, will be 30 seconds all out, 90 second recover. So 1 round every 2 minutes. Little warm up, 5 to 8 rounds, little cool down. 15 to 20 minutes.

@vickyburton2434 4 года назад

I must be built backwards. I have tried HIIT and it did not help me at all. The thing that does help is keeping my heart rate no higher than 125 bpm (I am 58) for periods of 1 hour or more. I walk, hike and swim. It has done wonders for me. I also strength training twice a week.

@pramujisinggihriyanto6901 5 месяцев назад

Thanks Nick. I love your sharing useful information...

@lydellcortez8283 3 года назад

This is EXACTLY what I've been looking for. Thank you🙌💪

@ElectedOfficial1 4 года назад

I do yoga for a few minutes, then fast aerobics to music for a few minutes and then I work out on my total gym all muscle groups for a few minutes and then I usually take a long walk but I still have to remain low carb.. Some days it’s difficult but I try and do a half hour to an hour every day. My blood sugars will still go into the 200s but it’s starting to go down.

@belizeguy 4 года назад

So, I am 66 years young this year. I am so concerned for my same age friends because most of them are not anywhere near as healthy as I am. I mean the lists of Medications they take, lack of regular exercise, and Sugar consumption out of control. I have been lucky. Bot my parents are gone now, but heck they lived long lives. 90 for my Dad who never passed up a sweet treat in his life, and 97 for my Mom. The biggest thing I want to avoid is the Quality of Life Issues my Mother had in the last 5 years of her life. She stayed self mobile, no wheel chairs around the house. But, she did not go out much because she was afraid of falling and hurting herself. I intend to keep this weight off that I have lost over the last 3 years, and more than likely work out more than I did even when I was still Swimming competitively. Plus, I have certain "chores"around the house that require me to lift things and move things. I want to remain independent as long as I can. Getting the game plan together now will help me with those goals. Thanks.

@dr.nickzyrowski 4 года назад

Thats awesome you are working to always improve your health. A healthy diet is a big part of this. Anything we can do to help let us know.

@subbannar7319 2 года назад

You have very good genes

@craigslitzer4857 3 года назад

My favorite method is to visit a local hiking trail with rough terrain. Walk the flat & downhill bits, and sprint the uphill bits. It's brutal, but effective, and I guess that's the point.

@tinajames2940 4 года назад

Steps. Running or walking very fast up a long flight of steps then walking down for recovery.

@brendadrew834 4 года назад

I have insulin resistance and am being treated for high blood pressure as well. I also have a mild form of MS where I only use a cane, but am in no pain nor do I have pins and needles/numbness anymore. But I have fatigue which goes along with MS so HIIT doesn't look like something I could do. I do however have weights, light weights and a bar bell and I was a fitness trainer in the 1990s so I know all about weight training/strength training. I had a stationary bike but had to get rid of it because they put the monitor down between the legs and every time I pedaled my wobbly legs would hit the monitor! I'm thinking of getting a compact treadmill which I think will help me to walk better along with my PT work. I eat a mostly organic keto diet now and am doing intermittent fasting and taking the vitamins/minerals like much needed magnesium /cal-mags as well as D3 with K2, B complex, fish oil as well as eating wild caught fatty fish and lots of veggies/fruit and only drink purified Spring water, herbal teas and lemon water in the morning. Sometimes, apple cider vinegar and water. I've cut out sugar and only use Stevia now and almond flour/almond milk. Hopefully I'll start seeing better results soon! Thanks for sharing much needed info~ "knowledge is power"!

@arymhansie 4 года назад

Dr Nick, please can you do a video on PCOS and belly fat and how to get rid of the belly??

@balasandarkalieannan300 4 года назад

I walk 45minutes a day......A1C improve from 7.9 to 6.8 within 2months.

@CarlosBenjamin 4 года назад

Hospitals still do that. I had an episode of DKA a couple of months go and they gave me mashed potatoes and other heavy carbs with very little protein. But flipped out when I said aspartame gives me a headache and the food services person offered to get me regular pudding..... but potatoes and bread were fine because they could just give me more insulin! I didn’t eat any of it.

@misskay313 3 года назад

I would say weight gain/ belly fat is a symptom instead of a cause because by the time you're gaining weight and have a great deal of belly fat you're already insulin resistant. The cause would be a high carb diet and the symptom would be weight gain/ belly fat.

@helfiherman87 3 года назад

This video answered so many whys in my mind. Thank you, doc!

@randygretz8195 4 года назад

Thank you for all your efforts in compiling this video and all your other videos. I find your material very helpful and understandable and I will be implementing it and sharing it.

@santosbanuelos6661 4 года назад

Thank you very much for giving us the information to help ourselves

@aniraz90s 4 года назад

I like doing the muscle squats plus jumping jacks and some on the spot running whenever I can at home before I shower and when I woke up. I did some stretching afterwards to relax my body and get my muscles stretched. I felt great the whole day and my back aches disappeared. I got more strength to take care of my kids and clean up the house. I lost a lot of weight, from 96kg to 68kg. I'm aiming for 65kg at least even though my weight before pregnancy is 56kg max. I'm about 173cm so it's not that obvious but physically I can feel the weight on my body. I feel great after losing all the weight after having my 2nd child! He's a eater and I'm so relieved after giving birth to him. I set a goal to lose all the weight I can. I felt uncomfortable with my body when I got pregnant and gained so much weight. All my family members noticed that I'm losing weight and I secretly workout in my room doing these simple exercises. Also controlling my diet to low carb and drinking ACV on a empty stomach. Skipped breakfast and had late lunch plus a little bit of dinner. Sometimes I do feel hungry but I drank more water instead. It does work out for me. :)

@memegazer Год назад

I recomend burpees for HIIT to work in upper and lower body. Also there are some decent HIIT workouts you can find on YT if you search.

@pweddy1 3 года назад

What about doing it after meals specifically to drive your glucose down?

@msocr3215 4 года назад

This is excellent!

@TheLizardKing1967 4 года назад

Excellent video Dr. Nick.

@vasileiostsalkos6174 4 года назад

Besides that this is an excellent video as always. Helpful straight to the point and in a language that we simple humans ( not doctors ) can understand. I’m so glad pushing a long time ago the subscribe button. You make our lives better. So a huuuuugeeeeeeeee thank you is the least we can do. !!!!!!!!!!!!!!

@zahavailan3782 4 года назад

amazing information! Thank you amd you’re so clear!

@abdullahmamun6709 4 месяца назад

Awesome

@chany9313 Год назад

Thank you so much, you saved me with this instant remedy 💖💖💖

@MynameisNOTthepoint 3 года назад

Another common cause of insulin resistance, particularly in women is PCOS.

@noelmais2201 Год назад

You are wrong, it's the other wat around, insulin resistance give you pcos

@iskandarmajlaton2218 4 года назад

Thanks. Very useful

@Sao185 4 года назад

what about weight training ? i wish u showed some study about benefits in ir

@andreasleonlandgren3092 4 года назад

Glad to hear I was right from the start people have told me so many Times that this type of excersize does not equal fatburn but i does! Combined with fasting.

@Val-xw7xc 6 месяцев назад

What about the stress on your body raising cortisol?

@Emperor9992001 4 года назад

Liked, commented, and shared!

@wynnyekey5316 4 года назад

This was great information. I have been on me to for 6mos. My A1c has gone down to 5.6 and my blood sugars are stabilized between 80 and 90's. But I have only maintained my weight, I have not lost a pound. I think this might be the missing link.

@judysnyder4702 4 года назад

My problem is my sugars GO UP when I exercise.... walking would bring it down.....running or fast paced exercise it goes up 20-30-40 points....

@allanweilert7185 4 года назад

Great video, Doc! Thanks!

@ofeliaeugenio1992 4 года назад

Thanks for sharing this Doc. Nick God bless

@alphacause 4 года назад

I hear from strength training advocates that conventional strength training increases insulin sensitivity. This seems to make a lot of sense since skeletal muscle is the largest repository of glucose storage, in the form of muscular glycogen deposits, hence the more of this insulin sensitive tissue you have the better off you will be. My question is, if you could only choose one - either high intensity interval training (HIIT)or conventional strength training - which would greater amplify insulin sensitivity? Yes, in an ideal world, to cover all your basis, the best option would be to do both. I would still be curious to see if there are any studies doing a head to head comparison between conventional strength training and HIIT training with regards to increases in insulin sensitivity.

@seektruth8333 4 года назад

Heavy strength training INCREASES blood sugar level in the T1D; yet the after burn will do the opposite.

@bva5362 4 года назад

Can you do a video on why some people get sleepy right after eating. I know it has been said how a person gets sleepy after eating a heavy meal, but what about getting sleepy shortly after eating even a small meal.

@vainfist6896 4 года назад

B VA all meals spike insulin even natural food, but natural food is far less and better used. Even a small meal which has processed carbs is gonna cause insulin spike. That particular spike will make you tired. I can eat a 5 egg omelet with spinach and cheese and be stuffed and not get tired, just an eggsample lol

@LordStanley94 4 года назад

Great video! Question: I am on day 4 water fast. Does it make sense to do HIIT while fasting? Would greatly appreciate your feedback, Dr. Thanks

@laptop4235 4 года назад

Usually, light exercises are recommended during fasting, like walking, jumping on the trampoline, stretches, bodyweight exercises. You dont want to faint while fasting due to over exertion.

@amaliamorales5606 4 года назад

Thanks for the info...

@khalienaalrashoo4790 4 года назад

Thanks for this informative video!

@erenta72 4 года назад

Thanks for your video. The best blood test to see if you are insulin resistant is "fasting insulin". Our insulin should be less than 8. Also, HOMA-IR.

@lanael7278 4 года назад

Dr. Nick, could you make a video on leptin resistance? Thank you!

@arymhansie 4 года назад

Yeah!!

@lameeskamel786 4 года назад

You’re the best Doc❤️❤️❤️

@terryanyango9804 4 года назад

Thankyou, this is great helpful information

@fathimanazrin8237 4 года назад

Hi doctor why does my blood sugar levels rise after I do my Hiit training

@Jenny-nk1et 4 года назад

Thanks Doc . Im going to try this 🙂

@anniegarrett752 4 года назад

I do mountain climber exercise (boot camp exercise) for my HIIT training. It does work a lot of muscles & gets the heart rate up there.

@CarlosBenjamin 4 года назад

I don’t know anyone who can do HIIT every day! When done right you are spent! It takes awhile to even walk after a HIIT session. I usually do 12 minute with 4 minutes of warmup, and 20/10 intervals.

@roberthabonimana1120 Год назад

My question is like for people doing body building and weight lifting...isn't 15 to 20minutes less? Cause body building in gym can take 1hr or two hours

@duke927 4 года назад

Could you recommend exercise not HIT for an older person with back issues and I can’t walk all that far much less all our cycling.

@Peace-ju9us 4 года назад

Being creative: what do you think of snow shoeing sprints (yes, winter snow) for 15 minutes a day during the winter...the resistance is the weight of boots and snow shoes, against snow...

@elisafrye2115 3 года назад

Ha ha...I lived in Michigan for 25 years and went snow-showing with friends in winter- it was one hell of a WORK--out...I think anything that makes you sweat and breathe hard like that did has got to be fabulous resistance exercise. And of course, the snow-covered landscape is beautiful to behold. GO FORIT! 🥰🥇👍

@melvinpayumo1901 3 года назад

doc, i just have subscribed to your channel, is weight training ok for insulin resistance? greetings from Philippines

@viktoriababicheva994 3 года назад

Thank you🙏

@dr.nickzyrowski 3 года назад

You’re welcome 😊

@chrisowens7873 4 месяца назад

Resistance training for insulin resistance.

@samrawiteri7724 Год назад

Do we do morning work out on empty stomach? How long to wait after a meal before exercising? Thanks

@kristinae.7084 4 года назад

The study with 40 women over 10 weeks... what form of exercise did they use and in what format? Thank you!

@myenchantedlife5262 4 года назад

They need to also have the c peptide test done to see if the pancreas is producing insulin and test for glucagon to see if the body is make the fat burning/fat storing hormone. Doctors often label patient type 2 and insulin resistant without doing these easy blood test to check on how the pancreas is functioning.

@beedevil11 4 года назад

Wow, good pace for 20 min., keep it up.

@melvinpayumo1901 3 года назад

another question doc, is supplementing chromium help pancreas do well in its function?

@andrewweiss9734 4 года назад

Great Info!! I appreciate your knowledge and am loving your meal plan!

@jrstrange123 4 года назад

Really like the videos.

@dr.nickzyrowski 4 года назад

THANK YOU!

@peilinchiu2297 4 года назад

When A1C and glucose levels are off, one has been insulin resistant for a LONG time. In other words, they most likely have severe insulin resistance already, which takes much more effort and time to reverse. According to Dr Richard Maurer's book "The blood Code," HOMA-IR score is the best indicator to detect the degree of insulin resistance and prevention of prediabetes and diabetes. HOMA-IR= fasting glucose x fasting insulin divided by 405. The optimal range is 1.0 (0.5-1.4) . Less than 1.0 means you 're insulin sensitive which is optimal ; above 1.9 indicates early insulin resistance; above 2.9 indicates significant insulin resistance.

@biracialketo6493 4 года назад

Thank you=)

@steveday2868 4 года назад

Do you have any exercises for high intensity workout for using only the upper body. I have alot of hip pain from a sciatic nerve though one surgeon said i needed a hip replacement. Either way i cant afford surgery anyway. Any high intensity for the upper body only?

@KevinWei24 2 года назад

Shoulder press, bench press, rope pulling, = 3 I can think of that are great for HIIT.

@carmendalila3987 4 года назад

Dr. Z is your meal plan good for a diabetic and has had her gallbladder removed?

@ilovemyfamily51 4 года назад

Ty 😉

@mohdsafwanmohdzain9248 4 года назад

Dr . I want ask u some questions . Why i get sick after consume multivitamin ? All multivitamin . Now i consume berroca brand and stop . Tired all multivitamin . I get fever , flu and fishy odor and hard to breathe and headache . Last month i get first my panic attack . I hope u answer my question .

@ruthlopez6083 2 года назад

👍thanks

@59PianoMom 3 года назад

How to deal with weight gain caused by the way Abilify increases insulin? Will this cancel efforts to eat a low-carb diet?

@zeppelinmexicano 4 года назад

This should be phase 2 for very sick people who have post-exercise malaise problems which can last for a week or more after one workout. Phase 1 should be walking, including some hills. Walking is not jogging and does not trigger the malaise problem in the same way. After doing everything right for weeks it may be possible to get into more athletic mode with true intervals.

@rileyfairchild6873 5 месяцев назад

You say the intense 5 minutes of exercise increases blood sugar for the day. Don't I want to lower nor increase blood sugar?

@ferozabhat 4 года назад

I have purchased your if 60 days book,digital version,online,money has been paid from credit card but I have not received digital book,what to do now

@edgardosoriano2377 3 года назад

Why to take it so long to tell js the list of exercise that'll inprove the insulin action

@richardschnoor6995 4 года назад

Is swimming the length of an Olympic pool underwater in 1 breath good exercise? & repeat 15 to 20X. Although 1 length only takes 20-25 seconds when I come up my heart is pumping fast. Heart calms down after about 30-60 seconds & then I do another length.

@mohammedazlan6061 4 года назад

Nice information dr

@LJDS1979 3 года назад

I've had the pain to the touch when getting a massage. Fasting made it go away. Just my personal story.

@georgepalavi5060 11 месяцев назад

Thanks for this video. I like the HIIT suggestion, and using a variety of exercises to do it. Very simple. Sounds perfect for me, very helofu.

@tousifk3138 3 года назад

Can you make a vedio about NADH

@arunap9605 4 года назад

Can u please explain for type 1 diabetes.

@NgonyamaShobane775 4 года назад

It's a disease of the pancreas, that's it doesn't produce insulin and other enzymes are not secreted by it, the blood sugar levels are not checked in and therefore there is no organ protection against glucose damage, the eyes, brain. ,liver, nerves , kidneys and private parts usually suffer first.

@deondimicks8159 3 года назад

Wow I'm insulin resistant I have all these symptoms

@blancaarceo2023 4 года назад

How about planks? Thanks

@siamisi 2 года назад

Does juicing or smoothies helps with insulin resistance?

@fred4687 2 года назад

Depends on what you put into it but in general a smoothy is better because you get the full fruit or vegetable, so get added fibre. Also note that a lot of nutrition is in the skin of lemon and apples, the rinds of watermelon etc.

@komksi7815 4 года назад

Is it possible to do hiit training by swimming?

@fizzarashid97 2 года назад

doesn't putting stress on the body (like when doing HIIT) negatively effect insulin resistance?

@missamericausa 4 года назад

Is this good for diabetes one for teenager?

@JennyB957 4 года назад

Does the meal plan included shopping / ingedance list ?

@dorothyoputa7627 4 года назад

Nice 👍 video

@roymartinez4563 4 года назад

Would circuit training be good too for hiit?

@jpg7616 4 года назад

Roy Martinez ... as long as you’re alternating between high intensity and low yes. I do interval circuits all the time. Try for short periods of time where you’re going 90-100% effort. Rest at 2:1 or 3:1 then go again on the next exercise. Repeat until done. For example, 30 seconds all out on a bike. Rest 60-90 seconds. Then 30 seconds of burpees. Rest 60-90 secs. 30 sec push-ups, Etc.

@roymartinez4563 4 года назад

@@jpg7616 thanks bro

@strawberryme08 3 года назад

I under eat and have weight gain the last 9 months ugh. I don’t love meat so I can’t figure out how to eat low carb and get enough protein!

@nancynorris3654 4 года назад

I'm 86 years old still getting over a broken hip what can I do

@dr.nickzyrowski 4 года назад

Focus on healing from the injury first, then incorporate lite exercise in.

@laptop4235 4 года назад

Take comfrey tea to strengthen your bones. Borax protocol helps too.

@michaelasorensen4426 4 года назад

its an informative video, but it would have been better if you say WHY sugar can not get into the cell !!! and say what you mean by blood sugar increases. Your blood increases or the sugar in you blood increases, but blood sugar increases??