April 16, 2024 • 21 mins
Welcome to Season 2 of the Essence of Health Tea Time podcast!
Within the arena of diet culture and weight loss, the focus tends to be on the number on the scale, cutting calories, cutting carbs, doing the latest workout trends and taking the latest supplement that promises to give you the easy road to achieving the magical number on the scale that you desire.
However, with the development of the latest weight loss medication therapy options, many are starting to understand that there is so much more to health beyond just weight loss and the number on the scale.
On today’s episode of the Essence of Health Tea Time Podcast, Dr. Shayla Toombs-Withers will be spilling “The Tea Beyond Weight Loss: Unlocking The Key To Insulin Sensitivity Through Body Composition”.
Synopsis
- Develop an understanding of Body Composition Analysis and how its a more effective measure of body mass than weight alone.
- Discover the variety of ways Insulin Resistance may present and how it may be impacting your health and waistline.
- Get informed on the different ways that you can obtain your Body Composition measurements.
- Learn how certain foods can be consumed to help improve insulin sensitivity.
- Get the “strategic tea” on 10 practical strategies that you can use to improve your overall metabolic health.
Connect with Essence of Health:
– Join the FREE Nourish & Flourish 5 Day Challenge at www.DrShayla.com/NFchallenge
–Learn more about Essence of Health Wellness Clinic & Coaching at www.DrShayla.com/EOH
–Submit a question to our "Ask The Expert" segment of this podcast so that you can get my opinion on your questions related to plant based nutrition, health and wellness.
Submit your questions for this segment here: https://essenceofhealth.link/ask-the-expert
–Click the SUBSCRIBE button on your favorite podcast platform so that you never miss a moment of the Essence of Health Tea Time Podcast!
–Get your FREE "Healthy Tips For A Healthy Lifestyle" Guide to get you started on your health and wellness path. https://essenceofhealth.link/e-book
–Follow Dr. Shayla on social media at Essence of Health Wellness Clinic on Facebook, Instagram, and YouTube and at DrShayla on TikTok.
The Essence of Health is in You!
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Welcome to the Essence of Health Tea Time podcast.
(00:12):
I am your host, Dr. Shayla Toons-Whithers.
As a double board certified family and obesity medicine physician with over 12 years of experience
in medicine, I teach motivated individuals how to achieve their desired quality of life
while preventing and reversing chronic diseases.
(00:33):
It's tea time!
What part of your health journey is most challenging?
Is it the actual effort of sticking to a plan?
The cooking and the meal planning?
The exercise routine?
Not enough time for everything you think you need to do?
Or the confusion of it all?
(00:54):
If you said yes to any of these obstacles, then keep listening to learn how you can smash
these problems just by checking your email.
You check your email inbox every day already, but what if checking your inbox brought you
better health instead of the stress it sometimes can bring?
Well, I have news for you.
(01:15):
You can improve your health, get a jump start on improving your health conditions, and start
to feel like a better version of you just by checking your email inbox over the next
five days when you join the free Nourish and Flourish 5 Day Challenge.
You'll get health tips, actionable videos, a goal and habit tracker, and healthy recipes
(01:38):
every day for five days.
Better health is the best investment you'll ever make, and this is only a small investment
of your time.
You have nothing to lose, but everything to gain.
The Nourish and Flourish 5 Day Challenge was designed to set the foundation for healthy
habits for life.
(01:58):
Say yes to yourself today and sign up now at drshayla.com forward slash nfchallenge.
I'll also place these details in the show notes.
The essence of health is in you.
See you in your inbox.
I'm excited to announce that our group metabolic coaching program, the My Body Balance Collective,
(02:21):
has started, and we are ready for you to come and join us.
Within this monthly program, we'll work together to not only develop your personalized plan
to improve your body and keep you feeling your best self, but we'll also get you off
of that fat diet hamster will for good by giving you a sustainable plan that actually
(02:44):
works within your busy schedule to keep you in good health.
And best of all, you'll be amongst a safe, encouraging group of cheerleaders there to
support you along the way.
The My Body Balance Collective is where you want to be.
Head on over to drshayla.com forward slash mbbc to enroll now, and let's get started
(03:07):
today.
It's tea time.
Within the arena of diet culture and weight loss, the focus tends to be on the number
on the scale, cutting calories, cutting carbs, doing the latest workout trends, and taking
the latest supplement that promises to give you the easy road to achieving the magical
number on the scale that you desire.
(03:29):
However, with the development of the latest weight loss medication therapy options, many
are starting to understand that there is so much more to help beyond just weight loss
and the number on the scale.
On today's episode, I'll be spilling the tea beyond weight loss and help you to discover
a deeper understanding of body composition, its role in insulin sensitivity, and how this
(03:55):
impacts your weight and your health.
So sit back, grab your favorite drink, and let's break down the barriers of traditional
weight loss wisdom and redefine health and wellness as we explore this topic.
So you may be thinking, Dr. Shayla, you've been talking about insulin resistance, but
isn't that just diabetes?
I don't have diabetes, so surely you're not talking to me.
(04:17):
Well, friend, I am talking to you.
And no, it's not just diabetes.
So listen up, as you, like millions of others that study show, don't even know that they
have insulin resistance and it's already impacting your health.
So what is insulin resistance?
Well, insulin is a hormone made by the pancreas within your body that helps glucose or sugar
(04:41):
in your blood enter the proper cells in your muscle, fat, liver, where it's used for energy.
This sugar or glucose comes from the foods that we eat.
The liver also makes glucose in times of need, such as when you're fasting and without food.
When the glucose from the blood levels rise after you eat, your pancreas releases insulin
(05:05):
into the blood.
Insulin then steps in to lower your blood glucose level back down to keep it in the
normal happy range.
Now when this harmony of insulin and sugar balance is disrupted, insulin resistance is
at play wrecking havoc.
Insulin resistance is when cells in your muscles, fat, and liver don't respond as well to insulin
(05:30):
anymore.
And now they can't easily take that glucose from your body like they previously did.
As a result of this, your pancreas will think, hey, maybe I just need to give you more insulin
to work with.
And will continue to pump out more and more insulin to try to help your glucose to enter
your cells as it should.
(05:51):
As long as your pancreas can make enough insulin to overcome your cells, now weaken the response
to your insulin hormone, then your blood glucose levels will stay in the healthy range.
However, over time, your blood glucose levels will tend to stay higher, even with more circulating
insulin because your body has now become resistant, meaning it just doesn't respond as it should
(06:17):
to the insulin hormone that's out there.
And when this occurs, we develop conditions like prediabetes, type 2 diabetes, metabolic
syndrome, chronic obesity, polycystic ovarian syndrome, or PCOS.
Beyond these diagnoses, we develop symptoms like weight gain, increased hunger, fatigue,
(06:39):
sluggishness, increased thirst, increased urination, frequent headaches, vision changes,
vaginal infections, skin changes like hyperpigmentation and skin tags, irregular menstrual cycles,
and more.
So as you can see here, this condition of insulin resistance is more than just about
(07:00):
diabetes.
It's far more complex.
This is why it's so important to look beyond typical diet culture and focus beyond just
that number on the scale.
I'll tell you within my many years of practice, I have encountered individuals who may appear
to be a healthy weight or whose body mass index, or BMI, places them at a healthy weight
(07:22):
when in fact they are not healthy and do have health conditions, including insulin resistance
conditions.
You can hear about the problems with BMI on episode 2 of the Essence of Health Tea Time
podcast where I spill the tea about why the scale isn't your friend.
Not only do I give you the tea on BMI, but I also give you the tea on the basics of body
(07:45):
composition.
But just to give you a quick refresher here on body composition, listen up.
Body composition is an important tool in tracking your weight for those wanting to lose weight,
gain weight, and for those wanting to maintain their weight.
It's not just a fancy scale, but it gives detailed information on your weight and the
(08:06):
components of your weight with the breakdown of fat, muscle mass, water mass, and bone.
At our brick and mortar clinic of Essence of Health, we have an InBody 570 body composition
analysis machine.
When our clients and patients obtain their analysis, they are given detailed information
on their weight, body fat percentage, skeletal muscle mass, their targeted areas for improvement,
(08:33):
their visceral fat, which is the fat we cannot see as it's around our organs, and their
basal metabolic rate, which is the number of calories your metabolism burns within a
day.
This helpful information helps our clients and patients achieve results beyond just the
subjective number on the scale.
Body composition can be measured in a number of ways, including skin fold testing, bioelectrical
(08:59):
impedance analysis or BIA testing, hydrostatic underwater weighing, air displacement testing
or with a bot pod, and via DEXA scanning.
The DEXA scan is actually considered to be the gold standard of body composition analysis,
as it has been shown to be up to 99% accurate at measuring one's body composition.
(09:22):
However, DEXA scanning is not the most practical approach for body composition analysis due
to a few reasons.
One is the cost.
DEXA scans can be expensive, especially if they are not covered by insurance.
This high cost can make it impractical for you to undergo regular scans to track changes
in your body composition over time.
(09:44):
Another factor is accessibility.
DEXA machines are not widely available in all locations, especially in rural or less
developed areas.
This lack of accessibility can make it difficult for individuals to access DEXA scans for body
composition analysis.
Another factor is radiation exposure.
DEXA scans expose individuals to a small amount of radiation similar to getting an X-ray,
(10:09):
which may not be suitable for everyone, particularly pregnant women or those with concerns about
radiation exposure.
This potential risk can make some individuals hesitant to undergo DEXA scans for routine
body composition analysis.
So, for a more practical approach to body composition analysis, our clinic offers BIA
(10:31):
testing using the InBody570 analyzer.
With BIA testing, a low electric current is emitted that travels through the body to estimate
fat-free mass.
You don't feel the current as the testing is performed and is not harmful to you.
And studies have shown it to be up to 98% accurate in its measurements of your body
(10:52):
composition.
So, when compared to DEXA scanning, you get the effectiveness, much lower cost, accessibility
due to its smaller size, and no radiation exposure.
If you are frustrated with your weight, taking more medications than you'd like to, have
been told that you are at risk for the development of a chronic preventable disease, or just
(11:15):
are not feeling in the best of health, then I'm talking to you.
Why?
Because you're tired of fat-guiding, you know it's time for a change, and you want
a sustainable plan to improve your health.
If you have found yourself at this place in life, well, I have developed a program that's
just for you.
It's called The Essence of Health, and it's your prescription for transformation.
(11:40):
My goal with this program is to give you the tools needed to create sustainable lifestyle
changes within a group coaching setting, along with one-to-one individualized coaching to
give you a personalized path to health that's just for you.
The benefits are priceless, so join today.
Head on over to eohcoaching.com to learn more.
(12:05):
The Essence of Health is in you.
Now that you know the what and the how of body composition analysis, and you understand
how your insulin hormone works, let's discuss some targeted strategies that can be helpful
to improve your insulin sensitivity and your overall metabolic health.
(12:25):
Now, strategy number one is a balanced diet.
You cannot out-exercise a bad diet, so you want to focus on a diet that's rich in whole,
unprocessed plant foods such as fruits, vegetables, lean plant-based proteins, and healthy fats.
Try proteins like tofu, tempeh, quinoa, beans, peas, hemp, and oats.
(12:51):
Emphasize fiber-rich foods to balance your blood sugar, decrease high insulin spikes,
and promote satiety or that feeling of being full for longer.
Remember, beans are great because they are a wonderful source of low fat protein as well
as being high in fiber.
When it comes to fruit, opt for fruits that you eat the skin with the fruit, as the skin
(13:14):
of the fruit will contain the most fiber.
So think apples, pears, berries, plums, and peaches.
Strategy number two is low-glycemic-index foods.
Don't be afraid to eat carbs, but choose carbohydrates with a low-glycemic index to prevent spikes
in your blood sugar levels.
(13:35):
Include those fiber-rich carbohydrates like unprocessed whole grains, beans or legumes,
non-starchy vegetables, and fruits like berries.
Think brown rice, farro, barley, still-cut oats, and quinoa.
Strategy number three, intermittent fasting.
For some, incorporating intermittent fasting into your routine can be helpful to improve
(13:59):
insulin sensitivity and promote fat loss.
With intermittent fasting, your body's sensitivity to insulin can increase.
This is because when you fast, your body needs to find alternative sources of energy because
it's not getting that sugar from food.
This prompts your cells to become more sensitive to insulin, making them more efficient at
(14:21):
taking up glucose appropriately when you do break your fast and eat.
Over time, this can also lead to lower blood sugar levels overall as your body adjusts
to these hormonal changes from your insulin levels.
Experiment with different fasting protocols such as time-restricted eating or periodic
prolonged fasting, but always under the guidance of your personal doctor.
(14:46):
Now take a listen to season two, episode 53 of the Essence of Health Tea Time podcast
where I spill the tea on intermittent fasting for weight loss to get the piping hot tea
on the ins and outs of intermittent fasting and to help determine if it's the right strategy
for you.
Now strategy number four is strength training.
(15:10):
The American Heart Association's guidelines for physical activity include strength training
for your overall health and wellness.
It's recommended that you perform moderate to high intensity muscle strengthening activities
such as resistance weights or free weights on at least two days per week.
By building more muscle mass, you are able to increase your metabolic rate, which in
(15:34):
turn helps you to develop a leaner body composition and a body that is also a calorie, sugar,
and fat burning machine.
Muscle tissue is more metabolically active than fat tissue, which helps to improve your
insulin sensitivity and your body composition.
Strategy number five is high intensity interval training or HIIT training.
(15:57):
The American Heart Association's physical activity guidelines also recommend you get
at least 150 minutes per week of moderate intensity aerobic activity or 75 minutes per
week of more vigorous aerobic activity or a combination of both, preferably spread throughout
the week.
This can come in the form of high intensity interval training or HIIT workout.
(16:22):
By incorporating this type of workout into your exercise routine, you can maximize your
metabolic rate for more efficiency at burning calories and improve your blood sugar levels
and insulin sensitivity.
With HIIT workouts, you do short bursts of intense exercise followed by a brief recovery
period.
This type of workout can also help enhance cardiovascular health and fat loss.
(16:48):
Strategy number six is stress management.
The foundation of the programs at Essence of Health focus on balancing your nutritional
plan with your plan for intentional movement along with developing a healthy mental state
as it takes the balance of our mind and body to achieve optimal health and wellness.
(17:08):
Chronic stress can contribute to insulin resistance, uncontrolled blood sugar, and diabetes, and
weight gain.
So, finding effective ways to manage stress is essential for your metabolic health and
improving your condition of insulin resistance.
Practice stress reducing techniques such as mindfulness meditation, deep breathing exercises,
(17:31):
yoga, or Tai Chi.
Get fresh air and remember to incorporate physical activity to also keep your stress
at bay.
Strategy number seven is adequate sleep.
It's so important that you prioritize quality sleep to improve your condition of insulin
resistance and achieve insulin sensitivity.
Lack of sleep can disrupt hormones involved in appetite regulation and the efficient breakdown
(17:55):
and utilization of glucose within your body.
This in turn can lead to food cravings, excessive calorie intake, weight gain, and worsening
insulin resistance.
So, aim for seven to nine hours of uninterrupted sleep per night.
Establish an effective sleep routine and develop an inviting sleep environment to ensure that
(18:16):
quality sleep.
Strategy number eight is hydration.
Drink plenty of water throughout the day to support metabolic processes and promote satiety.
Remember that feeling of being full.
Dehydration can impair insulin sensitivity and lead to overeating.
So, staying hydrated is crucial for your metabolic health.
(18:38):
Strategy number nine is to limit processed foods and added sugars.
You want to minimize your consumption of processed foods like sugary snacks, candy, desserts,
and beverages high in added sugars like those fruit juices, sport drinks, and those coffee
drinks with high amounts of syrup and sweeteners.
These food items can raise your blood sugar, contribute to insulin resistance, can contribute
(19:02):
to inflammation within the body, and weight gain when consumed in excess.
And strategy number 10 is regular monitoring and adjustments.
Keep track of your progress by monitoring key indicators such as body weight, body fat
percentage, muscle mass, your blood sugar levels, and your waist circumference.
(19:23):
One of the nice things about the in-body body composition analysis machine is that it will
show you the trends of your body composition over time with repeat monitoring.
So, you can see how that body weight change actually yielded more muscle mass for you,
which was more important than that subjective number on the scale.
This is helpful for adjusting your dietary plans, your exercise plans, and your lifestyle
(19:48):
habits as needed to optimize your metabolic health and achieve your goals.
If you're looking for some support with improving your metabolic health and getting started
with tackling some of these strategies to improve your condition of insulin resistance,
then join us within the My Body Balance Collective.
Remember to check it out at drshayla.com forward slash mvbc.
(20:13):
Now that you've gotten this sweet tea on body composition and insulin resistance, be sure
to share the wealth by liking and subscribing to this podcast and share this episode with
your family, friends, and colleagues so that they too can reap the benefits.
Remember that Essence of Health is in you.
Thank you for joining me today on the Essence of Health Tea Time Podcast.
(20:37):
Click the subscribe button on your favorite podcast platform so that you never miss a
moment of the Essence of Health Tea Time Podcast.
Check out the show notes to obtain your free tips for Healthy Living God to get you started
on your health and wellness path.
Follow me on social media at Essence of Health Wellness Clinic on Facebook, Instagram, and
(21:01):
YouTube and at doctor.tw at EOHWC on TikTok.
Interested in becoming a member of the Essence of Health Coaching Program?
Go head on over to www.eohcoaching.com.
Your Essence of Health is in you.
Welcome to the Essence of Health Tea Time podcast.
(00:12):
I am your host, Dr. Shayla Toons-Whithers.
As a double board certified family and obesity medicine physician with over 12 years of experience
in medicine, I teach motivated individuals how to achieve their desired quality of life
while preventing and reversing chronic diseases.
(00:33):
It's tea time!
What part of your health journey is most challenging?
Is it the actual effort of sticking to a plan?
The cooking and the meal planning?
The exercise routine?
Not enough time for everything you think you need to do?
Or the confusion of it all?
(00:54):
If you said yes to any of these obstacles, then keep listening to learn how you can smash
these problems just by checking your email.
You check your email inbox every day already, but what if checking your inbox brought you
better health instead of the stress it sometimes can bring?
Well, I have news for you.
(01:15):
You can improve your health, get a jump start on improving your health conditions, and start
to feel like a better version of you just by checking your email inbox over the next
five days when you join the free Nourish and Flourish 5 Day Challenge.
You'll get health tips, actionable videos, a goal and habit tracker, and healthy recipes
(01:38):
every day for five days.
Better health is the best investment you'll ever make, and this is only a small investment
of your time.
You have nothing to lose, but everything to gain.
The Nourish and Flourish 5 Day Challenge was designed to set the foundation for healthy
habits for life.
(01:58):
Say yes to yourself today and sign up now at drshayla.com forward slash nfchallenge.
I'll also place these details in the show notes.
The essence of health is in you.
See you in your inbox.
I'm excited to announce that our group metabolic coaching program, the My Body Balance Collective,
(02:21):
has started, and we are ready for you to come and join us.
Within this monthly program, we'll work together to not only develop your personalized plan
to improve your body and keep you feeling your best self, but we'll also get you off
of that fat diet hamster will for good by giving you a sustainable plan that actually
(02:44):
works within your busy schedule to keep you in good health.
And best of all, you'll be amongst a safe, encouraging group of cheerleaders there to
support you along the way.
The My Body Balance Collective is where you want to be.
Head on over to drshayla.com forward slash mbbc to enroll now, and let's get started
(03:07):
today.
It's tea time.
Within the arena of diet culture and weight loss, the focus tends to be on the number
on the scale, cutting calories, cutting carbs, doing the latest workout trends, and taking
the latest supplement that promises to give you the easy road to achieving the magical
number on the scale that you desire.
(03:29):
However, with the development of the latest weight loss medication therapy options, many
are starting to understand that there is so much more to help beyond just weight loss
and the number on the scale.
On today's episode, I'll be spilling the tea beyond weight loss and help you to discover
a deeper understanding of body composition, its role in insulin sensitivity, and how this
(03:55):
impacts your weight and your health.
So sit back, grab your favorite drink, and let's break down the barriers of traditional
weight loss wisdom and redefine health and wellness as we explore this topic.
So you may be thinking, Dr. Shayla, you've been talking about insulin resistance, but
isn't that just diabetes?
I don't have diabetes, so surely you're not talking to me.
(04:17):
Well, friend, I am talking to you.
And no, it's not just diabetes.
So listen up, as you, like millions of others that study show, don't even know that they
have insulin resistance and it's already impacting your health.
So what is insulin resistance?
Well, insulin is a hormone made by the pancreas within your body that helps glucose or sugar
(04:41):
in your blood enter the proper cells in your muscle, fat, liver, where it's used for energy.
This sugar or glucose comes from the foods that we eat.
The liver also makes glucose in times of need, such as when you're fasting and without food.
When the glucose from the blood levels rise after you eat, your pancreas releases insulin
(05:05):
into the blood.
Insulin then steps in to lower your blood glucose level back down to keep it in the
normal happy range.
Now when this harmony of insulin and sugar balance is disrupted, insulin resistance is
at play wrecking havoc.
Insulin resistance is when cells in your muscles, fat, and liver don't respond as well to insulin
(05:30):
anymore.
And now they can't easily take that glucose from your body like they previously did.
As a result of this, your pancreas will think, hey, maybe I just need to give you more insulin
to work with.
And will continue to pump out more and more insulin to try to help your glucose to enter
your cells as it should.
(05:51):
As long as your pancreas can make enough insulin to overcome your cells, now weaken the response
to your insulin hormone, then your blood glucose levels will stay in the healthy range.
However, over time, your blood glucose levels will tend to stay higher, even with more circulating
insulin because your body has now become resistant, meaning it just doesn't respond as it should
(06:17):
to the insulin hormone that's out there.
And when this occurs, we develop conditions like prediabetes, type 2 diabetes, metabolic
syndrome, chronic obesity, polycystic ovarian syndrome, or PCOS.
Beyond these diagnoses, we develop symptoms like weight gain, increased hunger, fatigue,
(06:39):
sluggishness, increased thirst, increased urination, frequent headaches, vision changes,
vaginal infections, skin changes like hyperpigmentation and skin tags, irregular menstrual cycles,
and more.
So as you can see here, this condition of insulin resistance is more than just about
(07:00):
diabetes.
It's far more complex.
This is why it's so important to look beyond typical diet culture and focus beyond just
that number on the scale.
I'll tell you within my many years of practice, I have encountered individuals who may appear
to be a healthy weight or whose body mass index, or BMI, places them at a healthy weight
(07:22):
when in fact they are not healthy and do have health conditions, including insulin resistance
conditions.
You can hear about the problems with BMI on episode 2 of the Essence of Health Tea Time
podcast where I spill the tea about why the scale isn't your friend.
Not only do I give you the tea on BMI, but I also give you the tea on the basics of body
(07:45):
composition.
But just to give you a quick refresher here on body composition, listen up.
Body composition is an important tool in tracking your weight for those wanting to lose weight,
gain weight, and for those wanting to maintain their weight.
It's not just a fancy scale, but it gives detailed information on your weight and the
(08:06):
components of your weight with the breakdown of fat, muscle mass, water mass, and bone.
At our brick and mortar clinic of Essence of Health, we have an InBody 570 body composition
analysis machine.
When our clients and patients obtain their analysis, they are given detailed information
on their weight, body fat percentage, skeletal muscle mass, their targeted areas for improvement,
(08:33):
their visceral fat, which is the fat we cannot see as it's around our organs, and their
basal metabolic rate, which is the number of calories your metabolism burns within a
day.
This helpful information helps our clients and patients achieve results beyond just the
subjective number on the scale.
Body composition can be measured in a number of ways, including skin fold testing, bioelectrical
(08:59):
impedance analysis or BIA testing, hydrostatic underwater weighing, air displacement testing
or with a bot pod, and via DEXA scanning.
The DEXA scan is actually considered to be the gold standard of body composition analysis,
as it has been shown to be up to 99% accurate at measuring one's body composition.
(09:22):
However, DEXA scanning is not the most practical approach for body composition analysis due
to a few reasons.
One is the cost.
DEXA scans can be expensive, especially if they are not covered by insurance.
This high cost can make it impractical for you to undergo regular scans to track changes
in your body composition over time.
(09:44):
Another factor is accessibility.
DEXA machines are not widely available in all locations, especially in rural or less
developed areas.
This lack of accessibility can make it difficult for individuals to access DEXA scans for body
composition analysis.
Another factor is radiation exposure.
DEXA scans expose individuals to a small amount of radiation similar to getting an X-ray,
(10:09):
which may not be suitable for everyone, particularly pregnant women or those with concerns about
radiation exposure.
This potential risk can make some individuals hesitant to undergo DEXA scans for routine
body composition analysis.
So, for a more practical approach to body composition analysis, our clinic offers BIA
(10:31):
testing using the InBody570 analyzer.
With BIA testing, a low electric current is emitted that travels through the body to estimate
fat-free mass.
You don't feel the current as the testing is performed and is not harmful to you.
And studies have shown it to be up to 98% accurate in its measurements of your body
(10:52):
composition.
So, when compared to DEXA scanning, you get the effectiveness, much lower cost, accessibility
due to its smaller size, and no radiation exposure.
If you are frustrated with your weight, taking more medications than you'd like to, have
been told that you are at risk for the development of a chronic preventable disease, or just
(11:15):
are not feeling in the best of health, then I'm talking to you.
Why?
Because you're tired of fat-guiding, you know it's time for a change, and you want
a sustainable plan to improve your health.
If you have found yourself at this place in life, well, I have developed a program that's
just for you.
It's called The Essence of Health, and it's your prescription for transformation.
(11:40):
My goal with this program is to give you the tools needed to create sustainable lifestyle
changes within a group coaching setting, along with one-to-one individualized coaching to
give you a personalized path to health that's just for you.
The benefits are priceless, so join today.
Head on over to eohcoaching.com to learn more.
(12:05):
The Essence of Health is in you.
Now that you know the what and the how of body composition analysis, and you understand
how your insulin hormone works, let's discuss some targeted strategies that can be helpful
to improve your insulin sensitivity and your overall metabolic health.
(12:25):
Now, strategy number one is a balanced diet.
You cannot out-exercise a bad diet, so you want to focus on a diet that's rich in whole,
unprocessed plant foods such as fruits, vegetables, lean plant-based proteins, and healthy fats.
Try proteins like tofu, tempeh, quinoa, beans, peas, hemp, and oats.
(12:51):
Emphasize fiber-rich foods to balance your blood sugar, decrease high insulin spikes,
and promote satiety or that feeling of being full for longer.
Remember, beans are great because they are a wonderful source of low fat protein as well
as being high in fiber.
When it comes to fruit, opt for fruits that you eat the skin with the fruit, as the skin
(13:14):
of the fruit will contain the most fiber.
So think apples, pears, berries, plums, and peaches.
Strategy number two is low-glycemic-index foods.
Don't be afraid to eat carbs, but choose carbohydrates with a low-glycemic index to prevent spikes
in your blood sugar levels.
(13:35):
Include those fiber-rich carbohydrates like unprocessed whole grains, beans or legumes,
non-starchy vegetables, and fruits like berries.
Think brown rice, farro, barley, still-cut oats, and quinoa.
Strategy number three, intermittent fasting.
For some, incorporating intermittent fasting into your routine can be helpful to improve
(13:59):
insulin sensitivity and promote fat loss.
With intermittent fasting, your body's sensitivity to insulin can increase.
This is because when you fast, your body needs to find alternative sources of energy because
it's not getting that sugar from food.
This prompts your cells to become more sensitive to insulin, making them more efficient at
(14:21):
taking up glucose appropriately when you do break your fast and eat.
Over time, this can also lead to lower blood sugar levels overall as your body adjusts
to these hormonal changes from your insulin levels.
Experiment with different fasting protocols such as time-restricted eating or periodic
prolonged fasting, but always under the guidance of your personal doctor.
(14:46):
Now take a listen to season two, episode 53 of the Essence of Health Tea Time podcast
where I spill the tea on intermittent fasting for weight loss to get the piping hot tea
on the ins and outs of intermittent fasting and to help determine if it's the right strategy
for you.
Now strategy number four is strength training.
(15:10):
The American Heart Association's guidelines for physical activity include strength training
for your overall health and wellness.
It's recommended that you perform moderate to high intensity muscle strengthening activities
such as resistance weights or free weights on at least two days per week.
By building more muscle mass, you are able to increase your metabolic rate, which in
(15:34):
turn helps you to develop a leaner body composition and a body that is also a calorie, sugar,
and fat burning machine.
Muscle tissue is more metabolically active than fat tissue, which helps to improve your
insulin sensitivity and your body composition.
Strategy number five is high intensity interval training or HIIT training.
(15:57):
The American Heart Association's physical activity guidelines also recommend you get
at least 150 minutes per week of moderate intensity aerobic activity or 75 minutes per
week of more vigorous aerobic activity or a combination of both, preferably spread throughout
the week.
This can come in the form of high intensity interval training or HIIT workout.
(16:22):
By incorporating this type of workout into your exercise routine, you can maximize your
metabolic rate for more efficiency at burning calories and improve your blood sugar levels
and insulin sensitivity.
With HIIT workouts, you do short bursts of intense exercise followed by a brief recovery
period.
This type of workout can also help enhance cardiovascular health and fat loss.
(16:48):
Strategy number six is stress management.
The foundation of the programs at Essence of Health focus on balancing your nutritional
plan with your plan for intentional movement along with developing a healthy mental state
as it takes the balance of our mind and body to achieve optimal health and wellness.
(17:08):
Chronic stress can contribute to insulin resistance, uncontrolled blood sugar, and diabetes, and
weight gain.
So, finding effective ways to manage stress is essential for your metabolic health and
improving your condition of insulin resistance.
Practice stress reducing techniques such as mindfulness meditation, deep breathing exercises,
(17:31):
yoga, or Tai Chi.
Get fresh air and remember to incorporate physical activity to also keep your stress
at bay.
Strategy number seven is adequate sleep.
It's so important that you prioritize quality sleep to improve your condition of insulin
resistance and achieve insulin sensitivity.
Lack of sleep can disrupt hormones involved in appetite regulation and the efficient breakdown
(17:55):
and utilization of glucose within your body.
This in turn can lead to food cravings, excessive calorie intake, weight gain, and worsening
insulin resistance.
So, aim for seven to nine hours of uninterrupted sleep per night.
Establish an effective sleep routine and develop an inviting sleep environment to ensure that
(18:16):
quality sleep.
Strategy number eight is hydration.
Drink plenty of water throughout the day to support metabolic processes and promote satiety.
Remember that feeling of being full.
Dehydration can impair insulin sensitivity and lead to overeating.
So, staying hydrated is crucial for your metabolic health.
(18:38):
Strategy number nine is to limit processed foods and added sugars.
You want to minimize your consumption of processed foods like sugary snacks, candy, desserts,
and beverages high in added sugars like those fruit juices, sport drinks, and those coffee
drinks with high amounts of syrup and sweeteners.
These food items can raise your blood sugar, contribute to insulin resistance, can contribute
(19:02):
to inflammation within the body, and weight gain when consumed in excess.
And strategy number 10 is regular monitoring and adjustments.
Keep track of your progress by monitoring key indicators such as body weight, body fat
percentage, muscle mass, your blood sugar levels, and your waist circumference.
(19:23):
One of the nice things about the in-body body composition analysis machine is that it will
show you the trends of your body composition over time with repeat monitoring.
So, you can see how that body weight change actually yielded more muscle mass for you,
which was more important than that subjective number on the scale.
This is helpful for adjusting your dietary plans, your exercise plans, and your lifestyle
(19:48):
habits as needed to optimize your metabolic health and achieve your goals.
If you're looking for some support with improving your metabolic health and getting started
with tackling some of these strategies to improve your condition of insulin resistance,
then join us within the My Body Balance Collective.
Remember to check it out at drshayla.com forward slash mvbc.
(20:13):
Now that you've gotten this sweet tea on body composition and insulin resistance, be sure
to share the wealth by liking and subscribing to this podcast and share this episode with
your family, friends, and colleagues so that they too can reap the benefits.
Remember that Essence of Health is in you.
Thank you for joining me today on the Essence of Health Tea Time Podcast.
(20:37):
Click the subscribe button on your favorite podcast platform so that you never miss a
moment of the Essence of Health Tea Time Podcast.
Check out the show notes to obtain your free tips for Healthy Living God to get you started
on your health and wellness path.
Follow me on social media at Essence of Health Wellness Clinic on Facebook, Instagram, and
(21:01):
YouTube and at doctor.tw at EOHWC on TikTok.
Interested in becoming a member of the Essence of Health Coaching Program?
Go head on over to www.eohcoaching.com.
Your Essence of Health is in you.
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