When it comes to insulin resistance, there’s no single fix.
The best approach is to get your blood glucose under control before and during exercise and to avoid the need for medication.
That’s the advice of a team of experts led by University of Chicago diabetes expert Dr. David Langer.
They also recommend avoiding a high-fat diet, high-carbohydrate, and high-sugar diet during exercise, including in the heat, and limiting the amount of protein you eat.
But if you’re looking to lose weight, the advice is to exercise at a moderate pace and use an exercise plan that includes some form of carbohydrate restriction.
The team of researchers also say it’s important to consider your lifestyle, and that you can’t rely on blood glucose to be your primary predictor of how you feel.
So, how can you avoid insulin resistance?
Exercise and exercise plan If you want to lose more weight, exercise at the level of your exercise goals, Langer says.
This may sound obvious, but it’s a crucial step.
Langer is a physician and a researcher who specializes in diabetes.
He developed a program called the Performance Insulin-Resistance Training (PIROT) program.
The goal is to build muscle, lose fat, and stay healthy while maintaining a healthy body mass index (BMI) of 18 or less.
It’s a way to make exercise more effective than medication, and it’s one of the most effective ways to achieve your fitness goals.
So far, more than 15,000 people have taken the program.
For Langer, the main challenge with the program is that people don’t always follow it, or even understand the steps involved.
“We have to work hard to make it clear and simple,” he says.
“And that’s hard for many people.”
He says that in order to do this, participants have to read the information they get from PIROT.
The program has been proven to reduce body fat, increase muscle mass, improve blood sugar control, and improve insulin sensitivity, among other things.
Langers team says that it can also help you maintain a healthy lifestyle, such as a healthy diet and exercise.
And in the short term, the program may also reduce your risk of diabetes, particularly for people with a high risk for it.
But Langer cautions against taking PIROTS too far.
The results are not meant to be permanent.
He says to reduce your risks, you should not go beyond a modest exercise program.
He recommends trying the program twice a week for three months.
And if you have diabetes, it’s best to keep your blood sugar under control until you’re at least 25.
Exercise, not medication A key component of Langer’s program is a combination of physical activity and resistance training.
Physical activity means a workout at your gym, Langers says.
It can be a walk, or running.
The key is that you focus on the activity and not on the drugs.
You have to get fit to stay healthy, and you have to do it in moderation.
And Langer stresses that this is the best way to do exercise without medication.
Lighter, more physical activity “It’s very hard to lose fat in a moderate-intensity exercise program, but the evidence is that it’s actually a lot easier to lose the fat,” he explains.
“If you’re in the gym at least once a week, that’s actually going to be more important than taking insulin.”
Langer adds that resistance training is also beneficial because it helps you burn calories and keep blood sugar levels under control.
“It also can reduce inflammation in the body, which may help prevent weight gain.”
So, what’s the catch?
If you already have diabetes or are planning to lose it, don’t go too far in the weight loss program.
“I don’t think it’s right to go too aggressively, too fast, or too often,” Langer warns.
“The key is to stay at a low-risk level, stay healthy and maintain a low BMI.”
But he also points out that it is important to follow the PIROTT program and the recommendations.
You can check out the PORTRAIT and other exercises for yourself to see how it works.
And don’t forget to ask your doctor before taking medication.
Dr. Andrew S. Hahn is a professor at the Harvard School of Public Health and the author of The Obesity Cure.
He has written extensively on the causes and treatments of obesity, including the potential impact of diet on insulin resistance.
Follow him on Twitter @AndrewHahn.