Insulin - Anabolic Peptide Hormone / Insulin Resistance: What is it? Spotting & Prevention.

INSULIN is an anabolic peptide hormone released into the blood by the pancreas. It is the key regulator of carbohydrate, fat, and protein metabolism. This peptide has a storage ability and shuttles glucose, amino acids, and blood fats into the muscle, nervous system, brain, and fat cells of the body. Its activity is mediated by the insulin receptors [IR]

Whenever blood glucose levels rise (e.g., after a meal that contains carbohydrates and, to a minor degree, proteins), the pancreas releases insulin into the blood, beginning to utilize it. The leading role of insulin is to utilize & lower blood glucose so that it can be sustained in its optimal range.

Muscle cells
When insulin binds to specific receptors in muscle tissue, it promotes protein synthesis and accumulation of muscle creatine. It has anticatabolic properties, improves blood flow, and a vast potential to reduce SHGB levels, thus increasing the bioavailability of sex hormones.

Brain & nervous system
Insulin plays an important role in the brain by controlling food intake, regulating cognitive and reproductive functions, and providing neuromodulatory and neuroprotective effects. If the brain experiences low levels of insulin or reduced signaling through the central nervous system, it can lead to impaired learning, memory, and age-related neurodegenerative diseases.

A lack of carbohydrates or a meal rich in simple sugars can cause a sudden peak and drop in insulin levels, leading to mental tiredness. If you feel mentally fatigued and yawn a lot, it's likely to be the lack of carbohydrates in the system. Consuming a single candy or a sweetened isotonic drink can quickly fix this issue. For significant drops in energy, consider a meal rich in carbohydrates rather than simple sugars. This advice also applies to workouts.

Fat cells
Cells obtain energy from glucose or convert it to fat for long-term storage. That's because the human body always tries to store energy so that it's available in the time of fasting and hunger - when you provide fewer calories than your body requires to function. In addition, insulin functions in the fat cells similarly to its action in the muscles. Therefore, the excess glucose, fats, and amino acids (the energy not utilized in muscles and the brain) are being joined into fat cells.

To summarize, insulin determines physical and mental performance and regulates body composition (it is commonly said that it's one of the most anabolic hormones). Therefore, a rich in carbohydrates meal consumed before and after training will improve physical performance and promote anabolic processes mediated by insulin activity.

INSULIN RESISTANCE - a phenomenon occurring when cells in your muscles, body fat cells, and liver start resisting or ignoring (become insensitive) signals that the hormone insulin is trying to send out. As a result, they don't sufficiently take up glucose from the blood.

Like most insensitivity-inducing factors in the body, insulin resistance is the result of either too high and frequent insulin peaks throughout the day or a lack of moments in which the body may benefit from its activity - physical activity. In such a case, the body will begin to ignore insulin signaling to increase glucose uptake. Glucose will then accumulate in the body, eventually leading to the development of type 2 diabetes.

Insulin resistance is usually caused by the following factors:

- Physical inactivity

- Obesity

- Too much of simple sugars in the diet / products with high glycemic index (GI) (esp. if repeatedly consumed daily, with a short break between (e.g., sweets once every 1 hour), especially in combination with low physical activity.

Insulin resistance will lead to multiple health problems:

- Weight gain (esp. "belly fat")

- High blood pressure

- Increased cholesterol levels

- Prediabetes

- Type 2 diabetes

and interrelated adverse effects:

- Skin disorders

- Lethargy

- Hunger

How to spot insulin resistance?

Suppose you're feeling fatigued after a carbohydrate-rich meal instead of a moderate rush in energy. In that case, it's the first indicator that you may have some disturbances in insulin activity. It's the most straightforward method of observance. Besides, it's good to keep an eye on the previously mentioned side effects, typical for insulin resistance, and of course, monitor your glucose and insulin levels (glucose + insulin examined by a blood test or finger-stick glucose monitoring repeated regularly).

How to counter insulin resistance:

As studies disclose, it is pretty simple to prevent insulin resistance and reverse it at most stages. It is essential to increase physical activity, reduce body fat, and keep well-balanced diet (reduced simple sugars intake with high glycemix index + products rich in carbohydrates only before/after a workout). In such a case, keto diets will find a good implication.

Side note: Bodybuilders and GH/GH secretagogues users - I recommend suspending your bulking seasons once every 3-4 months and completing a minicut. (period of slight caloric deficit), which should last 3-4 weeks. It will prevent insulin resistance, reduce inflammations, and enhance lean muscle mass building after you step back on a caloric surplus by allowing your body to utilize the potent insulin fully.

Supplements that improves insulin sensitivity:

- Chromium
- L-carnitine
- Caffeine
- Arginine
- Berberine
- Green tea
- Metformin (the "last resort")