When it comes to weight loss, how often have we heard the phrase “calories in, calories out” to describe the best way to lose weight? While calorie intake does matter, remember that your body is physiologically complex, so it’s not quite that black and white. Genetics, unique metabolism, stress, and sleep can all impact how easily someone can lose weight.
Additionally, consistently high blood sugar can significantly impact not only metabolic health but also the ability to lose weight or maintain a healthy weight. It's partly due to the contribution of higher blood sugar values to developing insulin resistance. But what does all this really mean?
Read on to learn more about how high blood sugar, insulin resistance, and weight are interconnected.
Insulin is a hormone that your pancreas produces. It acts as the ‘key’ to allow blood sugar (glucose) to move into cells in your muscles, fat, and liver, where your body can use it for energy. When blood sugar levels rise, the pancreas secretes more insulin to bring blood sugar back to a normal range.
Insulin resistance is what happens when the cells in our body no longer respond to insulin as well. It's a complex physiological change that takes time to develop.
Simply put, this happens when blood sugar levels are consistently elevated. When this happens, your body must keep pumping out more and more insulin to tell your cells to respond and allow blood sugar to enter them. Over time, those cells become more resistant to the effects of insulin.
There’s no single test to measure insulin resistance, but a continuous glucose monitor (CGM) can be a good starting point for assessing your insulin resistance. To read more about determining insulin resistance, check out this article.
There are a variety of risk factors that can increase someone’s odds of developing insulin resistance, including:
Insulin resistance can be temporary or chronic. Over time, chronic insulin resistance can develop into prediabetes and (without interventions to help improve this condition), eventually may lead to type 2 diabetes. There is a strong link between insulin resistance and diabetes development, and most people with type 2 diabetes will also have some level of insulin resistance.
Insulin resistance often goes undetected for a significant period as the pancreas works to increase insulin production to keep blood sugar in range. During this time, you may not have any symptoms. However, as this goes on, you could experience signs such as increased thirst, frequent urination, or increased hunger.
Since insulin resistance can remain hidden for so long, it’s difficult to determine how common this condition is. One way to measure this is to look at prediabetes cases. In the United States alone, there are estimates of over 84 million adults living with prediabetes. That equates to one in every three adults!
While many circumstances increase your risk of developing insulin resistance that you can’t change (ethnicity, age, certain genetic/chronic conditions), there are a few lifestyle factors you can modify to improve this condition.
Losing weight may be one of the most helpful things to improve insulin sensitivity. Recent research suggests that losing even five to seven percent of body weight can reduce a person's risk of developing diabetes by up to 58 percent over three years. For someone around 200 pounds, that’s only 10-14 pounds to gain that significant benefit.
Making lifestyle changes that include a healthy diet and increased physical activity can offer additional benefits and help promote that desired weight loss.
How many and what type of carbs to eat is a hot topic when it comes to improving blood sugar and encouraging weight loss. There are a lot of differing viewpoints on this, and finding out your own unique carb threshold can take some time.
The recommended carb allowance is 130 grams per day to provide adequate energy to your brain. However, you can achieve this amount through metabolic processes like gluconeogenesis or ketogenesis, so there’s no required carb amount determined for human health at this time.
Most people with some insulin resistance will benefit from minimizing added sugars and refined carbs (especially sugar-sweetened beverages). At the same time, some may need to take it a step further and reduce overall carbs to improve insulin resistance.
Research suggests that replacing some carbs with healthy fats can improve blood sugar levels for those with type 2 diabetes. So, aiming for a lower carb, higher fat diet could be an option for some.
In general, current research suggests that people with blood sugar control issues may benefit from adequate fiber intake. However, one thing to consider is that much of the research on this topic was on people who already developed type 2 diabetes, so it’s difficult to say how this applies to the general population.
There are still many health benefits that come along with adequate fiber intake, especially regarding weight loss. So aiming for 21 to 25 grams of fiber (daily) for women and 30 to 38 grams (daily) for men is a good idea for most people. Emphasizing non-starchy veggies like tomatoes, greens, cruciferous veggies, and peppers is a great way to get in more fiber. You can find more tips to increase your fiber intake here.
Getting enough protein is also essential. You may already know that protein helps stabilize blood sugar by slowing down how quickly carbs can enter our bloodstream. Protein also helps to build muscle.
In addition, some research suggests that higher-protein diets have links to more significant weight loss and a lower A1C compared to lower-protein diets.
Physical inactivity and a primarily sedentary lifestyle are some of the most significant factors contributing to insulin resistance.
Being physically active not only increases your sensitivity to the effects of insulin but also helps to build muscle. This muscle acts as a storage area for extra blood sugar. So more muscle means you can move extra blood sugar out of your bloodstream more quickly without needing those larger doses of insulin to assist with that.
Along with that, physical activity and increased muscle mass can also help to manage weight and promote a healthy metabolism.
When coming up with a plan for physical activity, think of where you’re at now and where you’d like to be in a month or year. What small changes can you take to help you on this journey? All types of movement are helpful.
If you enjoy going to the gym, that’s great. If you don’t like going to the gym, that’s fine, too! Doing things like gardening, at-home workout videos, or even just walking are all options to get you moving. A general guideline is at least 150 minutes a week of moderate-intensity exercise.
Check out some of our favorite home workouts here if you need some help getting started!
Tools such as the glycemic index can help you understand how you will likely respond to a specific food. But different people can have an extensive range of responses to the same foods. So it’s essential to know how you uniquely respond to particular foods.
A continuous glucose monitor (CGM) can help you pinpoint your unique triggers that lead to elevated blood sugar levels. Since high blood sugar levels can lead to insulin resistance over time. So keeping an eye on these values and making modifications to avoid frequent blood sugar spikes can be essential. It will help you find a personalized nutrition plan to improve insulin resistance and reduce your likelihood of developing diabetes.
There’s also no agreed-upon distribution of macronutrients that works for everyone. That's another reason using something like a CGM becomes even more critical to figuring out the best strategy for different individuals.
When you’re trying to lose weight, especially if you’re also struggling with insulin resistance, it can be hard to know what nutrition strategy will work best for you. We're all so unique that there’s no one size fits all recipe for success that will work for all of us. Working with your body to figure out your unique physiology is an important step on your weight loss journey. NutriSense’s CGM program can help here.
CGMs allow you to review your blood sugar data 24/7 to see what’s happening in your body. The team at NutriSense takes that a step further and combines CGM technology with expert dietitians and an intuitive app to help you develop lifestyle changes to help you optimize your blood sugar values and encourage weight loss.
Age isn't the only factor that can affect fertility. Let’s explore how new technology has changed our understanding of fertility and reproductive health..
Watermelon is a hydrating and delicious summertime snack, but have you ever wondered if it can raise your glucose levels? Read on for more about this tasty fruit.
Polycystic ovary syndrome, or PCOS, is a condition that involves endocrine and metabolic imbalances. Here are some PCOS friendly foods to include in your diet for better health.
NutriSense dietitian Katrina Larsen, MS, RD,N, LD, CDCES discusses the risk factors for sleep apnea and how this disorder is linked to other health conditions.
A well-stocked kitchen is the key to making healthy eating choices. Let’s explore some kitchen staples that you can keep on hand to make healthy eating easier.
Have you ever wondered how your glucose levels might be connected to joint pain? We'll take a deep dive into this connection and share tips for reducing pain.
Hiking has a host of benefits for your health and fitness. We'll explore how this activity can boost your wellbeing and share a few tips for getting started.
In this article, we break down what a low FODMAP diet looks like for beginners, and its potential benefits and drawbacks for gastrointestinal health.
Russell Battles shares how using a CGM helped him revamp his diet, exercise, and lifestyle after suffering from a heart attack.
Wondering how effective ketones are for building muscle? In this post, we’ll dig into ketones, exercise, and muscle growth to see what the connection is.
Here are nine tips for stabilizing your blood sugar levels, plus some insights from the NutriSense dietitian team on how to detect blood sugar imbalances.
In this article, we explore the the effects that tomatoes may have on blood sugar levels and insulin response, plus other ways that tomatoes can affect your health.
Macro setting and tracking can be valuable tools in reaching your health goals. Here's how to get started.
Let’s take a deep dive into how high blood sugar levels can be a risk factor for kidney failure and what you can do to ensure optimal kidney health.
Did you know that aging can lead to problems with your balance? Read on to find out what can cause balance issues and how you can combat this occurrence.
Do mangos raise blood sugar? Are they good for your health? Read on to find out.
Whether you're trying out “meatless Mondays“ or exploring vegan food for the first time, here's a beginner’s guide to getting started on a plant-based diet.
Dermatomyositis is an autoimmune condition that affects the skin. Here's how to manage it with evidence based nutrition and lifestyle tips.
Learn what high-intensity resistance training is, how it can benefit your metabolism, and nine tips to get started with HIRT.
Learn more about whether or not avocados raise blood sugar levels, and the many health benefits that can come from including avocados in your diet.
Member Stuart Tutler explains how insights from a CGM helped him change his approach to nutrition and improve his blood sugar levels.
Did you know that living with a pet can do more than just put a smile on your face? Read on to learn all the ways living with pets improves your wellbeing.
Amanda Seitz explains how the NutriSense's 3 month CGM program helped revamp her habits and lifestyle for better glucose response.
Let’s take a deeper look at conditions like the common cold and the flu to see what they can do to your blood sugar levels.
Starting on a weight loss journey might sound daunting if you’re someone who doesn’t love to hit the gym. Here are 20 practical ways to shed a few extra pounds without exercise.
The summertime means switching out hot lattes for iced coffee. Read on to explore dietitian-approved healthy iced coffee drinks.
Kate Brown shares how she was able to lose weight, reduce stress, and manage her anxiety using a CGM.
Let’s have a look at 11 reasons why you may not be shedding weight on a keto diet and a few solutions to help you make it over your weight loss plateau.
A blood ketone level of .5 to 3.0 millimoles per liter is the ideal range for ketosis. Find out more here.
Read on to learn about the potential causes of constipation, how constipation can affect your blood sugar, plus a few tips for healthy stool formation.
In this post, we share our roundup of six NutriSense dietitian-endorsed healthy desserts that will hit the spot this summer. Read on to discover healthy treats for your sweet tooth.
Nordic walking is a full-body workout in which special lightweight poles are held in each hand to activate the entire body while walking. Learn the benefits of Nordic walking and how you can get started with this activity.
Meredith Standridge discusses her takeaways after a year with a CGM, and how NutriSense has helped her implement new, lifelong habits to help her optimize her health.
In this article, we’ll cover 12 of the best exercises to add to your routine to help you lose weight, build muscle, and improve your metabolism.
What are the healthiest types of noodles and how can you turn them into a delicious noodle bowl? Read on to find out.
Insulin resistance can be tough to manage. Learn why it’s important to improve insulin resistance and how you can reduce or reverse the effects of insulin resistance with healthy weight loss.
Polyphenols and tannins are prominent antioxidants found in many common foods. So, what exactly do they do and how can you add them to your diet? Let's find out.
Reducing your exposure to toxins means making your environment healthier. Here are eight dietitian-approved tips for a healthy environment.
Want to boost heart health? Learn which foods reduce risk of cardiovascular disease and which foods add to it.
Weight management is essential for a healthy lifestyle. Here are nine weight management tips.
Staying hydrated is important. We'll guide you through a few dietitian-endorsed hydration tips that can help you boost your daily fluid intake.
Let’s break down just how vital water is for overall health and how dehydration, among other things, can affect blood sugar levels.
The best way to combat low blood sugar at home is to take a glucose tablet or glucose gel. Here’s what to do with low blood sugar at home.
Ready to learn all about fiber beyond just the basics? In this post, we dive deep into the different kinds of fiber and health benefits of each. From functional fiber to fermentation, we break down all the jargon into a layman's language.
Inflammation can have a negative connotation it comes to your health. But could it actually be a good thing when it comes to muscle-building? Read on to find out.
Check out these healthy Fourth of July recipes plus some tips on keeping blood glucose levels steady through the holiday from the NutriSense Nutrition Team.
Dietitian and author of "Heart Disease Cookbook" Katie Reines discusses using a CGM to help balance blood sugars and hormones to manage and reverse health conditions.
Technical writer, competitive ballroom dancer, and seven-year veteran of the carnivore diet, Linda Salant talks about using the CGM to get clarity on how a unique diet could affect blood sugar levels.
Founder of health and fitness brand Shack Fit, John Shackleton is a fitness and nutrition enthusiast. He talks about using the CGM to "check under the hood” and see how his physiology was responding to certain foods.
Athletic trainer Shaye Reynolds talks about feeling stuck on her health journey, and how NutriSense and the CGM Program helped fine-tune her wellness routine and have a better understanding of her diet and workout practices.
If you're gearing up to travel or spend more time outdoors this summer, here are a few tips to help you stay safe and hydrated in the sun.
When Christine Aochi was diagnosed with prediabetes, she knew she had to start focusing more on her health. She tells us how the CGM and dietitian support with NutriSense helped her to lower her blood glucose levels, lose weight, and enjoy her food.
Charlotte LaGuardia, MS, CNS, CDN, is the owner of virtual nutrition practice, Thrive East. She talks to us about using data points and experiments with a CGM to make informed decisions about health and wellness.
Elite athlete and founder of Pure Massage Boulder, Tracey Jacobs is committed to her health. She discusses using the CGM with dietitian support to help maximize performance and elevate her workouts.
Jennifer Brumit loves the CGM because it helps her add to what she already does to stay healthy. She talks about why she thinks everyone should be using one to educate themselves and boost overall wellness.
Donating blood can save a life, and these donations are needed more often than you may think. Read on to learn how autoimmune conditions affect your eligibility to donate.
As a new mom, you may be eager to regain your pre-pregnancy body, but it's essential to take things slow and follow postpartum diet guidelines. Read on to discover dietitian recommended postpartum guidelines to losing weight.
Alongside a healthy diet, adding certain nutrients can help with achieving optimal blood glucose levels. Here are nine supplements that help your body do just that!
We asked our Nutrition Team to help us debunk 14 popular nutrition and lifestyle myths. Here's what our dietitians—and the research—say about these age-old myths.
You may have always considered oatmeal to be a healthy breakfast option, but is it really that good for you? Let’s break down the different components of oatmeal and find out.
To help you make the most of the warmer weather, we asked Carlee Hayes, RDN, CD, and Nutrition Manager here at NutriSense, to share a few of her favorite summer soup recipes.
Insulin resistance can create a variety of health issues and lead to type 2 diabetes. Here are nine effective ways to improve insulin sensitivity for improved metabolic health.
Did you know your gut influences how well your brain functions? Here are our top dietitian approved tips to boost gut health for improved cognitive functioning.
Catherine Staffieri discusses the impact of glucose on hormones, perimenopause and menopause, weight loss and the incredible benefits of using a CGM as a tool to help you feel your best.
To discuss how a health coach can incorporate this in their practice, Health Coach Academy invited Carlee Hayes to the show.
This week, we’ve compiled some of our favorite podcasts that go beyond nutrition. Here are 20 wellness-focused podcasts to add to your queue.
Are BCAAs worth it? This post digs into 30+ years of research to answer this question. The answer may surprise you.
Menopause can be a difficult journey, so we've compiled some of the most effective, science backed tips to help you with menopause-related weight gain.
Father’s Day is around the corner, and whether you’re celebrating your dad, a father figure, or another cherished loved one, helping them take care of their health can be the ultimate gift.
Here's a helpful list of some of our favorite low-carb snacks that can help you keep your diet varied and full of healthy nutrients.
Whether you're looking for low GI summer snacks or healthy sweet treats, this post has got you covered. Here are tasty low glycemic index recipes everyone will enjoy!
Wondering if grapes are safe for people with diabetes to include in their diet? Read on to find out.
Cholesterol plays a very important role in the human body, contributing to the structure of the cells, helping with vitamin D synthesis, and also promoting the production of steroid and sex hormones, like cortisol, aldosterone, testosterone, and estrogen. But how exactly is cholesterol connected to blood glucose levels?
We sat down with Kara Collier, our co-founder and VP of Health here at NutriSense, to take a closer look at how CGMs work and what you need to know about these devices before using one.
Are carbs and sugar the same? In this post, we break down the key differences between the two and share the benefits of complex carbohydrates.
Read on to learn more about DOMS, how long it can last, and then pick from our list of the best breakfasts to help beat that post-workout soreness, support muscle building, and encourage fat loss.
When it comes to lowering blood sugar levels, not all supplements are created equal. From ginseng to aloe vera, here are some of the best supplements to help avoid high blood sugar and encourage blood sugar control.
Bloating that results from a surgery can sometimes be an unexpected part of the recovery process. Is there anything you can do to reduce bloating or prevent it from happening? And what causes this bloating anyway? Read on to find the answer to these questions and much more to help you combat your post-surgery swelling.
Learn why fiber is classified as a carb and how to increase your intake of this health promoting nutrient.
Did you know Parkinson’s disease is the second most common neurodegenerative disease? Read on to learn what it's like living with PD plus discover treatment options.
From rosemary water to dry scooping, should you be trying every new trend that hits TikTok? How can you tell which ones may help and which ones to steer clear of?
As great as sugar tastes, including too much of it in your diet can lead to certain health problems. Read on to learn more about the role sugar plays in keeping your skin healthy.
Read on to see which podcasts our dietitians recommend if you’re interested in learning more about nutrition and health.
Nicotine is a chemical in tobacco that can affect your health in various ways. Read our article to learn how it impacts blood sugar levels and insulin sensitivity.
CGMs are now an excellent tool for anyone who wants to optimize their metabolic health. Read on to find out more about the benefits CGMs can have for healthy people!
Although bariatric surgery can be an effective way to lose weight and improve health for people who are obese, it’s a major decision. Find out what lifestyle changes you need to make before going under the knife.
Excited to fire up the grill this summer? Read on to learn if grilling is healthy for you plus check out the NutriSense Nutrition Team's favorite grilling recipes for the season.
Did you know that your gut health can impact your blood glucose levels? Explore ways to improve your gut health for optimal glucose levels.
Rheumatoid arthritis is a chronic inflammatory autoimmune disease that can cause swelling and joint pain. Learn more about how it develops and how other health conditions affect its onset.
We’ve hand-picked the best weight loss apps available. Here are the thirteen best weight loss apps.
An emerging treatment, red light therapy promises to prevent and treat the signs of aging and other skin issues. Read on to find out more.
Struggling to stick with a health-promoting diet? Here’s how to make it enjoyable so you can reap the benefits.
VP of Health and co-founder of NutriSense Kara Collier discusses reaching optimal health through blood sugar regulation, what a continuous glucose monitor is, and who might benefit from using it.
In this episode of Zero to CEO, Jason Sherman talks to Dan Zavorotny about how to turn your idea into a 120 person team in 2.5 years.
Body mass index is a term you may have seen tossed around quite a bit in the health world. You may know that it’s a way to measure body fat, but with so many new tests for measuring overall fitness and health, is BMI still reliable?
If you're watching your glucose levels, traditional BBQ staples may not be the best choice. Here are some recipes that will help you enjoy a Memorial Day meal without a blood sugar spike.
Mental health has a significant impact on your overall health; here are tips, tools, and apps to improve your mental wellbeing.
Living with diabetes can be a challenge, especially when it comes to keeping your blood sugar levels regulated. Learn if you can check your blood sugar at home without a meter.
With summer right around the corner, it’s time to make sure you have the tools you need to protect yourself from sunburn and sun damage. But how do you choose the right one for adequate sun protection?
Learn how Japanese water therapy can help with weight loss, energy levels, and detoxification.