How to FIX Your Weak Erections DESPITE Diabetes or Insulin Resistance

 Weak erections associated with diabetes or insulin resistance are common due to the effects these conditions can have on blood flow, nerve function, and hormone levels. However, they can often be improved by addressing the root causes and implementing targeted treatments. Here’s a comprehensive guide to help:

---

1. Manage Blood Sugar Levels

• Why: Poorly controlled diabetes damages blood vessels and nerves, which are crucial for erections.
• How:
  • Follow a diabetic-friendly diet (low-glycemic foods, high in fibre, and healthy fats).
  • Monitor blood glucose levels regularly.
  • Use medications or insulin as prescribed by your doctor.
  • Exercise regularly to improve insulin sensitivity.

---

2. Improve Blood Flow

• Why: Erections depend on good circulation.
• How:
  • Exercise regularly (e.g., walking, cycling, or strength training).
  • Avoid smoking and reduce alcohol intake.
  • Stay hydrated.

---

3. Address Insulin Resistance

• Why: Insulin resistance contributes to hormonal imbalances and inflammation, both of which can impair erectile function.
• How:
  • Consider a low-carbohydrate or ketogenic diet to improve insulin sensitivity.
  • Use supplements like berberine, magnesium, or omega-3 fatty acids, as they may help improve metabolic health (consult your doctor first).

---

4. Optimize Hormone Levels

• Why: Low testosterone (common in diabetics) affects libido and erections.
• How:
  • Get your testosterone levels checked.
  • Incorporate zinc-rich foods, Vitamin D, and healthy fats to support testosterone production.
  • Consider testosterone replacement therapy if needed (under medical supervision).

---

5. Use Targeted Treatments for Erectile Dysfunction (ED)

• Options:
  • Phosphodiesterase-5 inhibitors (e.g., Viagra, Cialis): Help improve blood flow.
  • Vacuum erection devices: Enhance blood flow to the penis.
  • Penile injections or implants: For severe cases.
  • Shockwave therapy: May improve blood vessel function (consult a specialist).

---

6. Prioritize Nerve Health

• Why: Diabetes-related nerve damage (neuropathy) can impair erectile function.
• How:
  • Take alpha-lipoic acid or B vitamins (especially B12) to support nerve health.
  • Control your diabetes to prevent further nerve damage.

---

7. Manage Stress and Sleep

• Why: Stress and poor sleep increase cortisol levels, which can lower testosterone and impair sexual performance.
• How:
  • Practice stress-reducing techniques (e.g., meditation, yoga, deep breathing).
  • Aim for 7-9 hours of quality sleep per night.

---

8. Consider Psychological Factors

• Diabetes-related ED can sometimes be worsened by anxiety or depression.
• Seek counselling or therapy if psychological factors are contributing to your condition.

---

9. Consult a Specialist

• A urologist or endocrinologist can offer tailored solutions, including advanced therapies or procedures.

---

Lifestyle Summary

• Diet: Whole, unprocessed foods, low in refined sugars and carbs.
• Exercise: Aim for 150 minutes of moderate activity weekly.
• Habits: No smoking, limit alcohol, reduce stress.
• Medical: Regular check-ups to monitor diabetes and cardiovascular health.

By addressing these areas systematically, you can significantly improve your erectile function, even with diabetes or insulin resistance.

Changing the order of food can significantly impact blood sugar levels

 Changing the order in which you eat different types of food can significantly impact blood sugar levels, which is particularly important for managing diabetes mellitus. This approach leverages the concept of "food order" or "meal sequencing" to optimise glucose control. Here's how it works and why it can be effective:

Understanding Food Order and Blood Sugar Control

1. Carbohydrates Last: Consuming carbohydrates at the end of a meal can help reduce the spike in blood sugar levels. When eaten first, carbohydrates are quickly broken down into glucose, rapidly increasing blood sugar. By eating proteins, fats, and non-starchy vegetables first, glucose absorption is slowed down.
2. Protein and Fat First: Eating protein and fat can help slow gastric emptying and glucose absorption from carbohydrates consumed later, resulting in a more gradual increase in blood sugar levels.
3. Fiber and Vegetables: Eating high-fibre foods and non-starchy vegetables at the beginning of the meal can create a physical barrier in the stomach and intestines, further slowing down the digestion and absorption of carbohydrates.

Practical Steps to Implement Food Order Strategy

1. Begin with Vegetables and Protein:
• Start your meal with a salad or a serving of non-starchy vegetables such as leafy greens, broccoli, or bell peppers.
• Follow up with a portion of protein such as chicken, fish, tofu, or legumes.
2. Add Healthy Fats:
• Include healthy fats like avocados, nuts, seeds, or olive oil. These can be part of the salad dressing or a topping on your protein.
3. End with Carbohydrates:
• Finally, consume carbohydrates, such as whole grains, fruits, or starchy vegetables like sweet potatoes. This helps moderate the blood sugar response.

Scientific Support

Several studies have demonstrated the benefits of altering food order for blood glucose control:

• A study published in Diabetes Care (2015) found that consuming vegetables and protein before carbohydrates significantly reduced post-meal blood glucose levels in individuals with type 2 diabetes.
• Research in the journal BMJ Open Diabetes Research & Care (2020) showed that altering the food sequence in a meal could improve glycemic control and insulin sensitivity in people with type 2 diabetes.

Additional Tips for Managing Diabetes

1. Consistent Meal Timing: Eating at regular intervals can help maintain steady blood sugar levels.
2. Portion Control: Be mindful of portion sizes to avoid overeating, which can lead to blood sugar spikes.
3. Balanced Diet: Ensure your diet is well-balanced with various nutrients from different food groups.
4. Monitor Blood Sugar Levels: Regularly check your blood sugar levels to understand how different foods and meal sequences affect your glucose levels.
5. Consult a Healthcare Professional: Before making significant changes to your diet, it's advisable to consult with a healthcare provider or a registered dietitian, especially for personalised advice and monitoring.

Conclusion

Changing the order in which you consume different foods during a meal can be a practical and effective strategy to manage blood sugar levels in diabetes mellitus. By starting with vegetables and proteins and ending with carbohydrates, you can slow down glucose absorption and reduce post-meal blood sugar spikes, thereby aiding in better diabetes control.

---

References:

1. Diabetes Care 2015;38: E12-E14
2. BMJ Open Diabetes Research & Care 2020;8:e000896

 

Things you need to know about Neuropathy

 Neuropathy refers to damage or dysfunction of one or more nerves, typically in the peripheral nervous system (nerves outside the brain and spinal cord). This condition can lead to pain, tingling, numbness, weakness, and changes in sensation in the affected areas.

 Neuropathy can result from various causes, including:

Diabetes: Diabetic neuropathy is a common type of neuropathy that occurs in people with diabetes due to prolonged high blood sugar levels damaging the nerves.

Trauma: Physical injuries, such as from accidents, sports injuries, or surgeries, can damage nerves and lead to neuropathy.

Infections: Certain infections, such as shingles, HIV/AIDS, Lyme disease, and hepatitis C, can cause neuropathy.

Autoimmune diseases: Conditions like rheumatoid arthritis, lupus, and Guillain-Barré syndrome can trigger the immune system to attack the nerves.

Toxins: Exposure to toxins, such as heavy metals, chemotherapy drugs, or excessive alcohol consumption, can damage nerves and cause neuropathy.

Genetics: Some inherited disorders can lead to neuropathy, such as Charcot-Marie-Tooth disease.

Treatment for neuropathy aims to manage symptoms, prevent further nerve damage, and address the underlying cause when possible. Depending on the severity and type of neuropathy, treatment options may include:

 

Medications: Pain relievers, such as over-the-counter drugs (e.g., acetaminophen, ibuprofen) or prescription medications (e.g., gabapentin, pregabalin, duloxetine), may help alleviate neuropathic pain. In some cases, topical treatments or nerve blocks may be recommended.

Physical therapy: Exercises and stretches prescribed by a physical therapist can help improve strength, mobility, and coordination and reduce pain associated with neuropathy.

Lifestyle modifications: Managing underlying conditions, such as diabetes or autoimmune diseases, through proper diet, exercise, medication, and monitoring can help prevent further nerve damage. Avoiding activities or behaviours that exacerbate symptoms, such as smoking or excessive alcohol consumption, is also important.

Alternative therapies: Some individuals may relieve neuropathic symptoms through complementary and alternative approaches, such as acupuncture, massage therapy, biofeedback, or transcutaneous electrical nerve stimulation (TENS).

Nutritional supplements: Certain vitamins and minerals, such as B vitamins (e.g., B12), alpha-lipoic acid, and acetyl-L-carnitine, may have potential benefits for nerve health and neuropathic symptoms.

Surgery: In severe cases of neuropathy, particularly when compression of nerves or structural abnormalities contribute to symptoms, surgical interventions such as decompression surgery or nerve repair may be considered.

Individuals with neuropathy need to work closely with healthcare professionals, such as neurologists, primary care physicians, or pain management specialists, to develop a comprehensive treatment plan tailored to their specific needs and circumstances. Additionally, early diagnosis and intervention can help prevent or minimise complications associated with neuropathy.

Alternative medicine approaches may offer complementary options for managing neuropathy symptoms. However, it's important to note that these methods may not suit everyone, and evidence supporting their effectiveness can vary. Here are some alternative medicine options that individuals with neuropathy may consider:

 

Acupuncture: Acupuncture involves inserting thin needles into specific points on the body to stimulate nerve function, improve blood flow, and reduce pain. Some studies suggest that acupuncture may help alleviate neuropathic pain in specific individuals.

 

Acupressure: Similar to acupuncture, acupressure involves applying pressure to specific points on the body to promote healing and relieve pain. While research on acupressure specifically for neuropathy is limited, some people find it helpful for managing symptoms.

 

Herbal supplements: Certain herbs and plant extracts may have potential benefits for neuropathy symptoms. Examples include evening primrose oil, alpha-lipoic acid, capsaicin (from chili peppers), and ginkgo biloba. However, it's essential to consult with a healthcare provider before taking herbal supplements, as they may interact with medications or have side effects.

 

Massage therapy: Massage therapy can help improve circulation, reduce muscle tension, and alleviate pain associated with neuropathy. Gentle techniques, such as Swedish massage or reflexology, may particularly benefit individuals with neuropathy.

 

Yoga and tai chi: Mind-body practices like yoga and tai chi incorporate gentle movements, stretching, and relaxation techniques, which can help improve balance, flexibility, and overall well-being. Some studies suggest that yoga and tai chi help reduce neuropathic pain and improve quality of life in individuals with neuropathy.

 

Mindfulness meditation: Mindfulness-based practices, such as meditation and deep breathing exercises, can help reduce stress, promote relaxation, and enhance coping skills for managing neuropathy symptoms.

 

Dietary supplements: Certain vitamins and minerals, such as vitamin B12, vitamin D, magnesium, and omega-3 fatty acids, may support nerve health and function. However, it's essential to consult a healthcare provider before taking dietary supplements, as they may interact with medications or have side effects.

 

It's essentia to approach alternative medicine approaches for neuropathy as complementary to conventional treatments rather than replacements. Before trying any alternative therapies, individuals should consult with a healthcare provider to ensure they are safe and appropriate, especially if they have underlying medical conditions or are taking medications. Additionally, it's essential to continue following any prescribed treatment plans and regularly communicate with healthcare providers about symptoms and progress.

What are the Benefits of Stinging Nettle

Stinging nettle, scientifically known as Urtica dioica, is a perennial flowering plant that has been used for centuries due to its numerous health benefits. Despite its reputation for causing a painful sting when touched, stinging nettle offers a range of advantages when properly processed and utilized. From its rich nutrient profile to its potential therapeutic properties, here are some of the benefits associated with stinging nettle:

 

Nutritional Value: Stinging nettle is a nutrient powerhouse, containing an array of vitamins and minerals. It is particularly rich in vitamins A, C, and K, as well as iron, calcium, magnesium, and potassium. Including stinging nettle in your diet can help meet your daily nutritional requirements.

 

Anti-inflammatory Properties: Stinging nettle possesses anti-inflammatory properties that have been utilized in traditional medicine. It contains compounds like flavonoids and carotenoids that help reduce inflammation in the body. This makes it potentially beneficial for managing conditions such as arthritis, gout, and allergic reactions.

 

Allergy Relief: Stinging nettle has long been used as a natural remedy for allergies, especially hay fever. Research suggests that the plant can inhibit the production of histamine, a substance that triggers allergic reactions. Consuming stinging nettle or using it in the form of a herbal supplement may help alleviate symptoms like sneezing, itching, and nasal congestion.

 

Prostate Health: Extracts from stinging nettle root have been studied for their potential benefits in supporting prostate health. They may help reduce the symptoms of benign prostatic hyperplasia (BPH), a common condition characterized by an enlarged prostate gland. Stinging nettle extract can help improve urinary flow and alleviate discomfort associated with BPH.

 

Blood Sugar Control: Preliminary research suggests that stinging nettle may play a role in managing blood sugar levels. Some studies have shown that stinging nettle leaf extract can improve glucose metabolism and enhance insulin sensitivity. However, more research is needed to fully understand its effects on diabetes management.

 

Skin Health: Topical application of stinging nettle has been used to address various skin conditions. It can provide relief from itching, irritation, and inflammation associated with eczema, dermatitis, and insect bites. Stinging nettle extracts or creams can be applied directly to the affected area to soothe the skin and promote healing.

 

Rich in Antioxidants: Stinging nettle contains a variety of antioxidants, including flavonoids, phenolic compounds, and vitamin C. These antioxidants help neutralize harmful free radicals in the body, reducing oxidative stress and potentially lowering the risk of chronic diseases.

 

Detoxification Support: Stinging nettle has diuretic properties, meaning it promotes urine production and can aid in flushing out toxins from the body. It may support kidney function and help cleanse the urinary system, thereby contributing to overall detoxification.

 

Bone Health: The high mineral content of stinging nettle, including calcium, magnesium, and silica, makes it beneficial for maintaining strong and healthy bones. Regular consumption of stinging nettle, either in the form of tea or supplements, may help prevent osteoporosis and improve bone density.

 

Culinary and Culinary Uses: Stinging nettle can be used in various culinary preparations. Young nettle leaves can be blanched or steamed and used as a nutrient-rich ingredient in soups, stews, pesto, and teas. It offers a unique flavor profile and adds a nutritional boost to your meals.

 

Despite its potential benefits, it's important to note that stinging nettle may cause allergic reactions in some individuals. It is advisable to consult a healthcare professional before incorporating it into your diet or using it for medicinal purposes, especially if you have 

Metformin is a Anti-Aging Drug That Enhances Health span and Extends Lifespan

 Recent research suggests that metformin, a medicine used to treat type 2 diabetes, may have the ability to slow down the aging process by activating cellular pathways through AMPK that promote youthful cellular functioning, making it a promising candidate for an anti-aging drug. This is particularly good news for individuals with diabetes, as high blood glucose levels not only cause insulin resistance but also accelerate the aging process. Furthermore, studies have shown that metformin has benefits beyond regulating glucose levels and treating diabetes, including protection against cancer and cardiovascular disease, neuroprotection, and weight loss by regulating AMPK-activated pathways that promote healthy metabolism.

Is it possible that a commonly used medication for diabetes could also have anti-aging benefits?

Glycemic Index, and Insulin Index

Glycemic load and glycemic index are variables that measure the actual impact of foods that contain carbohydrates on blood glucose levels. The insulin index of a food demonstrates how much it elevates the concentration of insulin in the blood.

Despite efforts to control hyperglycemia, diabetes management is still challenging. This may be due to focusing on reducing hyperglycemia and neglecting the importance of hyperinsulinemia; while insulin resistance and resultant hyperinsulinemia preceded diabetes onset and may contribute to disease pathogenesis.

Glycemic index

The glycemic index is a tool that’s often used to promote better blood sugar management.

Several factors influence the glycemic index of a food, including its nutrient composition, cooking method, ripeness, and the amount of processing it has undergone.

The glycemic index can not only help increase your awareness of what you’re putting on your plate but also enhance weight loss, decrease your blood sugar levels, and reduce your cholesterol.

• Low: 55 or less
• Medium: 56-69
• High: 70 or higher

Insulin Index

The insulin index of a food represents the elevation of the insulin concentration in the blood during the 2-h period after the food is ingested. The insulin index represents a comparison of food portions with equal overall caloric content (250 kcal or 1000 kJ). The insulin index can be more useful than either the glycemic index or the glycemic load, because certain foods, such as lean meats, cause an insulin response despite the fact that they contain very low amounts of carbohydrates.  

The Glycemic Index Scale:

Selecting foods based on carbohydrate counting, glycemic index or glycemic load are common guides to control glycemia in diabetic patients, but neglect the insulin response, thus leading to failure in diabetes management. Therefore, paying attention to insulinemic response along with glycemic response seems to be more effective in managing diabetes.

https://www.sciencedirect.com/

What Is Prediabetes?

 

Prediabetes is a serious health condition where blood sugar levels are higher than normal, but not high enough yet to be diagnosed as a type 2 diabetes. Approximately 88 million American adults—more than 1 in 3—have prediabetes. Of those with prediabetes, more than 84% don’t know they have it. Prediabetes puts you at increased risk of developing type 2 diabetes, heart disease, and stroke.

What Causes Prediabetes?

Insulin is a hormone made by your pancreas that acts like a key to let blood sugar into cells for use as energy. If you have prediabetes, the cells in your body don’t respond normally to insulin. Your pancreas makes more insulin to try to get cells to respond. Eventually, your pancreas can’t keep up, and your blood sugar rises, setting the stage for prediabetes—and type 2 diabetes down the road.

 

Signs & Symptoms

You can have prediabetes for years but have no clear symptoms, so it often goes undetected until serious health problems such as type 2 diabetes show up. It’s important to talk to your doctor about getting your blood sugar tested if you have any of the risk factors for prediabetes, which include: 

 

• Being overweight
• Being 45 years or older
• Having a parent, brother, or sister with type 2 diabetes
• Being physically active less than 3 times a week
• Ever having gestational diabetes (diabetes during pregnancy) or giving birth to a baby who weighed more than 9 pounds
• Having polycystic ovary syndrome

Race and ethnicity are also a factor: African Americans, Hispanic/Latino Americans, American Indians, Pacific Islanders, and some Asian Americans are at higher risk.

How to Stop Prediabetes in Its Tracks

1. Get Tested

Not everyone with prediabetes will develop type 2 diabetes, but everyone with prediabetes is at higher-than-normal risk. So talk to your healthcare provider about determining your own risk and getting a simple blood test for diabetes screening. If necessary, find out what steps you should take right now to avoid or delay the development of type 2 diabetes and related medical conditions.

 2. Change Your Diet

If you have prediabetes, you can reduce your risk of developing more serious conditions by eating better and losing any excess weight. Eating better means choosing more healthful foods: fresh veggies and fruit; lean protein sources, including fish and plant options like lentils and beans; healthful fats like extra virgin olive oil, avocado, nuts and seeds; and smaller portions of fibre-rich whole grains and root vegetables. Eat a wide variety of these foods to broaden your nutrient intake and balance your meals. It's also important to eat regularly scheduled meals and snacks, to avoid extreme blood sugar highs and lows throughout the day.

 3. Reduce Toxic Stress Levels

Researchers have found that while short-term psychological stress can actually be good for you, chronic stress suppresses your immune system and could increase your risk of developing type 2 diabetes by altering your insulin needs. In some people, chronic stress may also trigger a cascade of hormonal events that increase appetite. While it’s not always possible to eliminate your source of stress, coping techniques, such as yoga, meditation, reading and writing poetry, counselling, or exercise, can help reduce overbearing pressure before it makes you sick.

 4. Get Moving

When you’re at risk of developing diabetes, too much TV time or other time spent in sedentary activities increases your risk even more. Regular exercise can help you manage your weight, reduce high blood pressure and blood fats, sleep better, improve your mood, and boost your energy levels, all of which can also help alleviate stress. The ADA recommends 30 minutes of moderate-to-vigorous aerobic exercise, such as brisk walking, stair climbing or jogging, at least 5 days a week, and strength training, such as callisthenics or weight training, at least twice a week.

 

5. Take Your Meds

In many cases, lifestyle changes such as improved diet, stress reduction, increased physical activity, and weight management will help you control your blood sugar and prevent prediabetes from turning into diabetes. But if you are obese, under 60 years old, or have a history of gestational diabetes, your healthcare provider may recommend oral medication, such as metformin, as the first best step toward managing your condition. If you feel you would benefit from medication, ask your doctor if you are a candidate.

https://www.webmd.com/

https://www.health.com/

Intermittent fasting controls the master regulator of fat metabolism in the liver and helps prevent disease

Intermittent fasting has recently become a health trend. It’s claimed to cause weight loss, improve metabolic health, and perhaps even extend lifespan.

"For the first time, we showed that HNF4-(alpha) is inhibited during intermittent fasting. This has downstream consequences, such as lowering the abundance of blood proteins in inflammation or affecting bile synthesis. This helps explain some of the previously known facts about intermittent fasting," the author said.

The findings will help medical scientists working in cancer, cardiovascular and diabetes research develop new interventions to lower disease risk and discover the optimum intervals for fasting.

"We know that fasting can be an effective intervention to treat disease and improve liver health. But we haven't known how fasting reprograms liver proteins, which perform a diverse array of essential metabolic functions," said Dr Larance, a Cancer Institute of NSW Future Research Fellow in the Charles Perkins Centre and School of Life and Environmental Sciences at the University of Sydney.

Several methods of this eating pattern exist.

Seven ways to do intermittent fasting

There are various methods of intermittent fasting, and people will prefer different styles. Read on to find out about seven different ways to do intermittent fasting.

1. Fast for 12 hours a day

Different styles of intermittent fasting may suit different people.

The rules for this diet are simple. A person needs to decide on and adhere to a 12-hour fasting window every day.

According to some researchers, fasting for 10–16 hours can cause the body to burn its fat stores into energy, which releases ketones into the bloodstream. This should encourage weight loss.

This type of intermittent fasting plan may be a good option for beginners. This is because the fasting window is relatively small, much of the fasting occurs during sleep, and the person can consume the same number of calories each day.

The easiest way to do the 12-hour fast is to include the period of sleep in the fasting window.

For example, a person could choose to fast between 7 p.m. and 7 a.m. They would need to finish their dinner before 7 p.m. and wait until 7 a.m. to eat breakfast but would be asleep for much of the time in between.

2. Fasting for 16 hours

Fasting for 16 hours a day, leaving an eating window of 8 hours is called the 16:8 method or the Leangains diet.

During the 16:8 diet, men fast for 16 hours each day, and women fast for 14 hours. This type of intermittent fast may be helpful for someone who has already tried the 12-hour fast but did not see any benefits.

On this fast, people usually finish their evening meal by 8 p.m. and then skip breakfast the next day, not eating again until noon.

A study on mice found that limiting the feeding window to 8 hours protected them from obesity, inflammation, diabetes, and liver disease, even when they ate the same total number of calories as mice that ate whenever they wished.

3. Fasting for 2 days a week

People following the 5:2 diet eat standard amounts of healthful food for 5 days and reduce calorie intake on the other 2 days.

During the 2 fasting days, men generally consume 600 calories and women 500 calories.

Typically, people separate their fasting days in the week. For example, they may fast on a Monday and Thursday and eat normally on the other days. There should be at least 1 non-fasting day between fasting days.

There is limited research on the 5:2 diet, which is also known as the Fast Diet. A study involving 107 overweight or obese women found that restricting calories twice weekly and continuous calorie restriction both led to similar weight loss.

The study also found that this diet reduced insulin levels and improved insulin sensitivity among participants.

A small-scale study looked at the effects of this fasting style in 23 overweight women. Over the course of one menstrual cycle, the women lost 4.8 per cent of their body weight and 8.0 per cent of their total body fat. However, these measurements returned to normal for most of the women after 5 days of normal eating.

4. Alternate day fasting

There are several variations of the alternate-day fasting plan, which involves fasting every other day.

For some people, alternate day fasting means a complete avoidance of solid foods on fasting days, while other people allow up to 500 calories. On feeding days, people often choose to eat as much as they want.

One study reports that alternate-day fasting is effective for weight loss and heart health in both healthy and overweight adults. The researchers found that the 32 participants lost an average of 5.2 kilograms (kg), or just over 11 pounds (lb), over a 12-week period.

Alternate day fasting is quite an extreme form of intermittent fasting, and it may not be suitable for beginners or those with certain medical conditions. It may also be difficult to maintain this type of fasting in the long term.

5. A weekly 24-hour fast

On a 24-hour diet, a person can have teas and calorie-free drinks.

Fasting completely for 1 or 2 days a week, known as The Eat-Stop-Eat diet involves eating no food for 24 hours at a time. Many people fast from breakfast to breakfast or lunch to lunch.

People on this diet plan can have water, tea, and other calorie-free drinks during the fasting period.

People should return to normal eating patterns on the non-fasting days. Eating in this manner reduces a person’s total calorie intake but does not limit the specific foods that the individual consumes.

A 24-hour fast can be challenging, and it may cause fatigue, headaches, or irritability. Many people find that these effects become less extreme over time as the body adjusts to this new pattern of eating.

People may benefit from trying a 12-hour or 16-hour fast before transitioning to the 24-hour fast.

6. Meal skipping

This flexible approach to intermittent fasting may be good for beginners. It involves occasionally skipping meals.

People can decide which meals to skip according to their level of hunger or time restraints. However, it is important to eat healthful foods at each meal.

Meal skipping is likely to be most successful when individuals monitor and respond to their body’s hunger signals. Essentially, people using this style of intermittent fasting will eat when they are hungry and skip meals when they are not.

This may feel more natural for some people than the other fasting methods.

7. The Warrior Diet

The Warrior Diet is a relatively extreme form of intermittent fasting.

The Warrior Diet involves eating very little, usually just a few servings of raw fruit and vegetables, during a 20-hour fasting window, then eating one large meal at night. The eating window is usually only around 4 hours.

This form of fasting may be best for people who have tried other forms of intermittent fasting already.

Supporters of the Warrior Diet claim that humans are natural nocturnal eaters and that eating at night allows the body to gain nutrients in line with its circadian rhythms.

During the 4-hour eating phase, people should make sure that they consume plenty of vegetables, proteins, and healthful fats. They should also include some carbohydrates.

Although it is possible to eat some foods during the fasting period, it can be challenging to stick to the strict guidelines on when and what to eat in the long term. Also, some people struggle with eating such a large meal so close to bedtime.

There is also a risk that people on this diet will not eat enough nutrients, such as fibre. This can increase the risk of cancer and have an adverse effect on digestive and immune health. The following tips may help people stay on track and maximize the benefits of intermittent fasting:

• Staying hydrated. Drink lots of water and calorie-free drinks, such as herbal teas, throughout the day.
• Avoiding obsessing over food. Plan plenty of distractions on fasting days to avoid thinking about food, such as catching up on paperwork or going to see a movie.
• Resting and relaxing. Avoid strenuous activities on fasting days, although light exercise such as yoga may be beneficial.
• Making every calorie count. If the chosen plan allows some calories during fasting periods, select nutrient-dense foods that are rich in protein, fibre, and healthful fats. Examples include beans, lentils, eggs, fish, nuts, and avocado.
• Eating high-volume foods. Select filling yet low-calorie foods, which include popcorn, raw vegetables, and fruits with high water content, such as grapes and melon.
• Increasing the taste without the calories. Season meals generously with garlic, herbs, spices, or vinegar. These foods are extremely low in calories yet are full of flavour, which may help to reduce feelings of hunger.
• Choosing nutrient-dense foods after the fasting period. Eating foods that are high in fibre, vitamins, minerals, and other nutrients help to keep blood sugar levels steady and prevent nutrient deficiencies. A balanced diet will also contribute to weight loss and overall health.

Could resetting our internal clocks help control diabetes?

The circadian clock system allows the organisms to anticipate periodical changes of geophysical time, and to adjust to these changes. Nearly all the cells in our body comprise molecular clocks that regulate and synchronize metabolic functions to a 24-hour cycle of day-night changes. Today, increasing evidence shows that disturbances in our internal clocks stemming from frequent time zone changes, irregular working schedules or ageing, have a significant impact on the development of metabolic diseases in human beings, including type-2 diabetes. Such disturbances seem to prevent the proper functioning of the cells in the pancreatic islet that secrete insulin and glucagon, the hormones that regulate blood sugar levels. By comparing the pancreatic cells of type 2 diabetic human donors with those of healthy people, researchers were able to demonstrate, for the first time, that the pancreatic islet cells derived from the Type 2 Diabetic human donors bear compromised circadian oscillators.

Setting the right time again

Step two of their research: the Geneva scientists used Nobiletin, a small clock modulator molecule – a natural ingredient of lemon peel whose impact on circadian clocks has been recently discovered – in order to resynchronize the clocks. “By acting on one of the core clock components, it resets efficiently the amplitude of the oscillations in the human islets,” says Volodymyr Petrenko. “And as soon as we got the clocks back in sync, we also observed an improvement in insulin secretion.”

The disruption of the circadian clocks was concomitant with the perturbation of hormone secretion. Moreover, using a clock modulator molecule dubbed Nobiletin, extracted from lemon peel, the researchers succeeded in "repairing" the disrupted cellular clocks and in partial restoring of the islet cell function. These results, published in the Proceedings of the National Academy of Sciences of the United States, provide the first insight into the innovative approach for diabetes care.

http://sciencemission.com/site/index.php…

Every thing about Insulin Resistance

Insulin resistance occurs cells of the body don’t respond to insulin

Insulin resistance is the name given to when cells of the body don’t respond properly to the hormone insulin.
Insulin resistance is the driving factor that leads to type 2 diabetes, gestational diabetes, and prediabetes.
Insulin resistance is closely associated with obesity; however, it is possible to be insulin resistant without being overweight or obese.
Modern research has shown that insulin resistance can be combatted by treatment methods that reduce how much insulin the body is producing or taking via insulin injections or insulin pumps.
Reducing insulin resistance can be achieved by following low-carbohydrate and ketogenic diets.

What is insulin resistance?

The role of insulin is to allow cells of the body to take in glucose to be used as fuel or stored as body fat.

It also means that glucose is more likely to build up in the blood and this can lead to too high blood sugar levels.
When the body becomes resistant to insulin, it tries to cope by producing more insulin. People with insulin resistance are often producing too more insulin than healthy people.
Producing too much insulin is known as hyperinsulinemia.

Symptoms of insulin resistance

Initially, insulin resistance presents no symptoms. The symptoms only start to appear once it leads to secondary effects such as higher blood sugar levels. When this happens, the symptoms may include:

• Lethargy (tiredness)
• Hunger
• Difficulty concentrating (brain fog)

Other signs that often appear in people with insulin resistance include:

• Weight gain around the middle (belly fat)
• High blood pressure
• High cholesterol levels

If insulin resistance develops into prediabetes or type 2 diabetes, the symptoms will include increased blood glucose levels and more of the classic symptoms of type 2 diabetes.

How to know if you’re insulin resistant

Your health practitioner can use several methods to determine if you’re insulin resistant.

For example, high fasting insulin levels are strong indicators of this condition.

A fairly accurate test called HOMA-IR estimates insulin resistance from your blood sugar and insulin levels.

There are also ways to measure blood sugar control more directly, such as an oral glucose-tolerance test — but this takes several hours.

Your risk of insulin resistance increases greatly if you have excess weight or obesity, especially if you have large amounts of belly fat.

A skin condition called acanthosis nigricans, which involves dark spots on your skin, can likewise indicate insulin resistance.

Having low HDL (good) cholesterol levels and high blood triglycerides are two other markers strongly associated with this condition (3Trusted Source).

SUMMARY High insulin and blood sugar levels are key symptoms of insulin resistance. Other symptoms include excess belly fat, high blood triglycerides, and low HDL (good) cholesterol levels.

Causes of insulin resistance

Whilst the exact cause of insulin resistance is still not fully understood, it is well-known which factors can lead to insulin resistance developing.
Insulin resistance can commonly develop if one or more of the following factors apply:

• If you are overweight or obese
• Having a high-calorie diet, high-carbohydrate or high-sugar diet
• Sedentary lifestyle – taking little physical activity
• Taking high doses of steroids over an extended period of time
• Having chronic stress
• Having Cushing’s disease or polycystic ovary disease

In terms of what is happening inside the body that causes insulin resistance, researchers have observed that insulin resistance occurs in people that have:

• High levels of insulin circulating in their blood
• Excessive fat stored in the liver and pancreas
• High levels of inflammation 

Ways to reduce insulin resistance

It’s fairly easy to reduce insulin resistance.
Interestingly, you can often completely reverse this condition by changing your lifestyle in the following ways:

• Exercise. Physical activity may be the single easiest way to improve insulin sensitivity. Its effects are almost immediate .
• Lose belly fat. It’s key to target the fat that accumulates around your main organs via exercise and other methods.
• Stop smoking. Tobacco smoking can cause insulin resistance, so quitting should help (42Trusted Source).
• Reduce sugar intake. Try to reduce your intake of added sugars, especially from sugar-sweetened beverages.
• Eat well. Eat a diet based mostly on whole, unprocessed foods. Include nuts and fatty fish.
• Omega-3 fatty acids. These fats may reduce insulin resistance, as well as lower blood triglycerides .
• Supplements. Berberine may enhance insulin sensitivity and reduce blood sugar. Magnesium supplements may be helpful, too (45Trusted Source, 46Trusted Source).
• Sleep. Some evidence suggests that poor sleep causes insulin resistance, so improving sleep quality should help .
• Reduce stress. Try to manage your stress levels if you easily get overwhelmed. Meditation may be particularly helpful .
• Donate blood. High levels of iron in your blood are linked to insulin resistance. For men and postmenopausal women, donating blood may improve insulin sensitivity .
• Intermittent fasting. Following this eating pattern may improve insulin sensitivity .

Most of the habits on this list also happen to be associated with good health, a long life, and protection against disease.
That said, it’s best to consult your health practitioner about your options, as various medical treatments can be effective as well.

SUMMARY Insulin resistance may be reduced or even reversed with simple lifestyle measures, such as exercise, healthy eating, and stress management.

https://www.healthline.com/
https://www.niddk.nih.gov/