INSULIN EXPLAINED

Insulin… Dafuq is that!?!?

Here’s the breakdown.  Insulin is the most anabolic hormone in our bodies (anabolic is basically holding on to muscle).  When utilized properly, Insulin spikes can be used to OUR ADVANTAGE!! Maximizing protein synthesis and transporting nutrients to our depleted muscle storages at insane speeds!!

As I said, Insulin is basically the mother of all hormones for this discussion.  Hormones are powerful forces in the body, in charge of functions like growth, feelings, etc.  Insulin is one of these powerful forces.  Insulin is constantly released into the body by the pancreas.  Its production is increased in response to sugar in the bloodstream.  It responds rapidly in response to the Glycemic Index of the food consumed. Glycemic Index of Foods HERE

Insulin also increases protein synthesis, increases transport of amino acids into muscle cells, and reduces protein degradation (break down), all of which are essential in our journey to increase lean mass.   So what does insulin have to do with seeing better results than what we are doing now??   Insulin is responsible for the storage of energy (in the form of sugars) in both fat and muscle. It deposits this energy into either fat or muscle based on food timing, activity level, when we ate last, the last time insulin was raised (in response to blood sugar) and a variety of other factors. Using insulin’s response to food, we will develop a timing system to optimize lean mass gain (while minimizing fat gain) and maximize fat loss (while maintaining lean mass).

So how does this work? Generally speaking, the body will not utilize fat when sugar is present to burn and use for energy. We are survivalists, and our bodies will do anything to protect that fat for what they believe to be the up and coming starvation they will be required to endure. If we repeatedly feed it active carbohydrates (simple sugars.. like candy) throughout the day, we cause insulin to continually spike, thereby setting up the environment for fat storage. 

Energy in the form of active carbohydrates is present to feed the brain and the body is as happy as can be. It is never required to turn to fat stores for energy. Now what we WANT to do is trick the system into thinking it needs to burn fat for energy. How do we do that? Decrease the amount of sugar present, thereby decreasing the insulin and forcing the body to turn to fat stores. This is, of course, a big time oversimplification, but it makes the point. Make your body burn fat by decreasing the active carbohydrates throughout the day. 

Let’s review what a ‘typical’, overweight, out-of-shape person does: our example wakes up in the morning, may, on occasion, eat something, and throughout the day snacks on all sorts of simple sugars and processed foods such as crackers, potato chips, candy, etc. As you recall from above, these are all active carbohydrates, and they directly affect insulin by causing it to rise and, being ever so dutiful, deposit the energy (calories) into the most reasonable receptacle, in this case, fat. Though this person claims to have “just nibbled” all day, the hormonal response was rapid, repeated spikes in the insulin, causing deposition of calories into fat. Then, to top it off, he sits down to a large active carbohydrate and fat filled dinner, allowing the perfect set up for fat gain.

Back to ideal: what should happen is, we wake up in the morning after our overnight “fast”, with blood sugar and insulin at their lowest. We then exercise, burning more fat and muscle sugar stores, setting our muscles up for ‘eating’ and growing. Following exercise, we have our biggest active carbohydrate meal of the day, spike insulin, and store that energy in the muscles for growth and maintenance of our lean mass tissue. The rest of the day we slowly decrease our active carbohydrate intake, allowing a steady drop in insulin, causing the body to return to fat stores for energy while we are carrying out our daily activities. We then fast once again all night, burning fat for fuel, and wake up and repeat the process.
 

So let’s review an ideal day in a stepwise fashion:

1. Wake up in the morning in a fasting state when the blood sugar and insulin are at their lowest.

2. Drink you pre workout meal (see Previous blog post on pre workout nutrition) and start your exercise routine. This optimizes the body for number three.

3. Eat/ drink a high glycemic load/ meal, your Post Workout Meal to CAUSE insulin to spike and
distribute the energy to the now ready muscles to cause them to grow.

4. Gradually decrease your active carbohydrates throughout the day to get your insulin below that “magic line of fat loss”.

 5. Wake up in the morning and start over.
 

I know that's A LOT of information for one blog post.  However, Insulin is a complex beast and hardly anyone seems to understand it! So read this, re read it, and read it again.  I GUARANTEE that this WILL help you reach your goals. 

Willey, Dr. Warren (2006-01-01). Better Than Steroids . The Fitness Medicine Clinic. Kindle Edition.