Dr. Sarah Ballantyne | How Lifestyle Choices Affect Insulin Levels @DrSarahBallantyne | Uploaded June 2024 | Updated October 2024, 3 hours ago.
Why sleep, stress, activity and the nutrients we eat have more of an impact on insulin than the foods we avoid eating, like sugar.
Sleep, stress, and lifestyle factors significantly impact insulin resistance, with prioritizing sleep and managing stress levels being crucial for maintaining optimal insulin sensitivity. I emphasize the role of nutrients in regulating insulin resistance, including the importance of vitamins and minerals. Today let’s discuss the advantages of engaging in moderate physical activity, emphasizing that every bit of movement counts and that breaking up activity throughout the day can be more impactful than doing a single long session. A minimum amount of moderate activity per week is 150 minutes, starting with small amounts, like walking around the block, as a great way to get started.
0:00 How does lifestyle choices impact insulin?
0:56 Why so much of our health is out of our control
1:45 Is it your fault because you ate too much sugar?
2:57 Activity and insulin
6:00 Movement vs exercise
7:24 How much movement per week?
10:05 Why lifestyle has a bigger impact than diet
10:56 Sleep and insulin
14:04 The sleep stress cycle
16:09 How sleep, stress management and activity all work together
17:41 Where does nutrition fit?
19:30 Adding nutrients vs avoiding sugar
22:06 Dr. Sarah's daily walks
👋🏻 Hello, Producer Potts here, and I am so happy you stopped by to peek at the description! Want me to ask Dr. Sarah your question? You can drop it into the comments and it might get picked. Ready to learn more from Dr. Sarah and about Nutrivore? I've got you covered!
📚 5 Free Guides to Nutrivore: nutrivore.com/join
🥦 Nutrivore Food Database: nutrivore.com/foods
🧩 Nutrivore Nutrient Database: nutrivore.com/nutrients
📊 Track your nutrients: nutrivore.com/product/nutrivore-weekly-serving-matrix
📗 Dr. Sarah's Book: nutrivore.com/book
Ways to support Dr. Sarah's work
🎟️ Join the Patreon: patreon.com/c/nutrivore
👚 Shop Merch: nutrivore.myspreadshop.com
Today we have some extra notes from Dr. Sarah for the super nerd who wants to dive into the studies.
Chaput JP, et al. “Sleep duration as a risk factor for the development of type 2 diabetes or impaired glucose tolerance: analyses of the Quebec Family Study.” Sleep Med. 2009 Sep;10(8):919-24. doi: 10.1016/j.sleep.2008.09.016. Epub 2009 Mar 29.
Gangwisch JE, et al “Sleep duration as a risk factor for diabetes incidence in a large U.S. sample.” Sleep. 2007 Dec;30(12):1667-73.
Yaggi HK, et al. “Sleep duration as a risk factor for the development of type 2 diabetes.” Diabetes Care. 2006 Mar;29(3):657-61.
Bosy-Westphal, A., et al., Influence of partial sleep deprivation on energy balance and insulin sensitivity in healthy women, Obes Facts. 2008;1(5):266-73
Broussard JL, et al, Impaired insulin signaling in human adipocytes after experimental sleep restriction: a randomized, crossover study. Ann Intern Med. 2012 Oct 16;157(8):549-57.
Donga, E., et al., A single night of partial sleep deprivation induces insulin resistance in multiple metabolic pathways in healthy subjects, J Clin Endocrinol Metab. 2010 Jun;95(6):2963-8.
Brouwer A, et al., Impact of sleep deprivation and high-fat feeding on insulin sensitivity and beta cell function in dogs. Diabetologia. 2020 Apr;63(4):875-884.
#DrSarahBallantyne #nutrivore #insulin
Why sleep, stress, activity and the nutrients we eat have more of an impact on insulin than the foods we avoid eating, like sugar.
Sleep, stress, and lifestyle factors significantly impact insulin resistance, with prioritizing sleep and managing stress levels being crucial for maintaining optimal insulin sensitivity. I emphasize the role of nutrients in regulating insulin resistance, including the importance of vitamins and minerals. Today let’s discuss the advantages of engaging in moderate physical activity, emphasizing that every bit of movement counts and that breaking up activity throughout the day can be more impactful than doing a single long session. A minimum amount of moderate activity per week is 150 minutes, starting with small amounts, like walking around the block, as a great way to get started.
0:00 How does lifestyle choices impact insulin?
0:56 Why so much of our health is out of our control
1:45 Is it your fault because you ate too much sugar?
2:57 Activity and insulin
6:00 Movement vs exercise
7:24 How much movement per week?
10:05 Why lifestyle has a bigger impact than diet
10:56 Sleep and insulin
14:04 The sleep stress cycle
16:09 How sleep, stress management and activity all work together
17:41 Where does nutrition fit?
19:30 Adding nutrients vs avoiding sugar
22:06 Dr. Sarah's daily walks
👋🏻 Hello, Producer Potts here, and I am so happy you stopped by to peek at the description! Want me to ask Dr. Sarah your question? You can drop it into the comments and it might get picked. Ready to learn more from Dr. Sarah and about Nutrivore? I've got you covered!
📚 5 Free Guides to Nutrivore: nutrivore.com/join
🥦 Nutrivore Food Database: nutrivore.com/foods
🧩 Nutrivore Nutrient Database: nutrivore.com/nutrients
📊 Track your nutrients: nutrivore.com/product/nutrivore-weekly-serving-matrix
📗 Dr. Sarah's Book: nutrivore.com/book
Ways to support Dr. Sarah's work
🎟️ Join the Patreon: patreon.com/c/nutrivore
👚 Shop Merch: nutrivore.myspreadshop.com
Today we have some extra notes from Dr. Sarah for the super nerd who wants to dive into the studies.
Chaput JP, et al. “Sleep duration as a risk factor for the development of type 2 diabetes or impaired glucose tolerance: analyses of the Quebec Family Study.” Sleep Med. 2009 Sep;10(8):919-24. doi: 10.1016/j.sleep.2008.09.016. Epub 2009 Mar 29.
Gangwisch JE, et al “Sleep duration as a risk factor for diabetes incidence in a large U.S. sample.” Sleep. 2007 Dec;30(12):1667-73.
Yaggi HK, et al. “Sleep duration as a risk factor for the development of type 2 diabetes.” Diabetes Care. 2006 Mar;29(3):657-61.
Bosy-Westphal, A., et al., Influence of partial sleep deprivation on energy balance and insulin sensitivity in healthy women, Obes Facts. 2008;1(5):266-73
Broussard JL, et al, Impaired insulin signaling in human adipocytes after experimental sleep restriction: a randomized, crossover study. Ann Intern Med. 2012 Oct 16;157(8):549-57.
Donga, E., et al., A single night of partial sleep deprivation induces insulin resistance in multiple metabolic pathways in healthy subjects, J Clin Endocrinol Metab. 2010 Jun;95(6):2963-8.
Brouwer A, et al., Impact of sleep deprivation and high-fat feeding on insulin sensitivity and beta cell function in dogs. Diabetologia. 2020 Apr;63(4):875-884.
#DrSarahBallantyne #nutrivore #insulin
