Video summary

Endocrino explica cómo revertir la resistencia a la insulina

Main summary

Key takeaways

Wellness and Self-Improvement

Key wellness strategies to reverse insulin resistance (per Dr. Borja Bandera)

1) Take “3,000 steps” after eating (post-meal glucose control)

  • After finishing your meal (especially after carbs), go for a comfortable 3,000-step walk.
  • Target timing: ~30 minutes at a relaxed pace.
  • Aim: help excess glucose enter working lower-body muscles, reducing blood glucose spikes.
  • Tip: even if you usually feel sleepy after eating, this may help prevent that (especially if you finish the meal with coffee, per the speaker).

2) Keep “sweet taste” mostly limited to fruit

  • Until insulin resistance improves:
    • Make fruit the main source of sweetness.
    • Avoid having a sweet taste in every meal.
  • Sweeteners (speaker’s preference and cautions):
    • Prefer more fruit vs. sugar.
    • Evidence cited suggests some sweeteners (e.g., aspartame, acesulfame-K, sucralose) may be linked to higher insulin resistance/type 2 diabetes risk, especially with frequent use.

3) “Fidget” / unconsciously move more throughout the day

  • Increase energy expenditure via frequent small movements while sitting (e.g., moving your legs).
  • Concept: unnoticed muscle movements can add meaningful extra calorie burn across the day (speaker cites up to ~20% in some comparisons and measurable extra calories/hour).

4) “Flatten the curve” with fiber + protein

  • Don’t eat carbs (including sugars) alone—always pair them with:
    • Fiber, protein, or both
  • Examples given:
    • White toast + jam → toast + avocado/egg
    • Rice/pasta → add vegetables + protein
    • Legumes/vegetables naturally “package” carbs with fiber/protein (speaker’s “imitate nature” framing)
  • “Cool carbs” tip:
    • Let potatoes/rice cool in the refrigerator for ~24 hours to increase resistant fiber content (speaker claims it can generate considerable fiber).
  • Restaurant approach:
    • Start with salad/roasted vegetables before pizza.

5) Consider vitamin D if you’re in insulin-resistance/prediabetes range

  • Speaker recommendation: ~2000 IU/day as a general approach in this context.
  • Rationale:
    • Vitamin D may improve insulin receptor function
    • May reduce fasting glucose and glycosylated hemoglobin in prediabetes/type 2 diabetes
  • Emphasis: benefits may be larger if baseline levels are low.
  • Encouragement: check your latest level (“What’s your latest vitamin D?”).

6) Do a short strength-training circuit (high importance)

  • Muscle is described as crucial for glucose storage and insulin sensitivity.
  • Plan:
    • 5 times per week
    • 15 minutes per session
  • Circuit structure (held in 1-minute blocks; 45 seconds work + short rest):
    1. Isometric wall squat (knees ~90°) — 45 seconds
    2. Push-ups (start on knees if needed) — 45 seconds
    3. Pulling exercise (dumbbell rows / chest pulls / assisted pull-ups with bands) — 45 seconds
  • Repeat: 5 rounds total
  • Speaker stress point: this is the “most important” factor, with a small weekly time investment (~0.74%).

7) Shift calories toward daytime; avoid late-night eating

  • Insulin sensitivity changes through the day:
    • Generally higher in the first 6–8 hours of daylight
    • Lower later and lowest at night
  • Recommendation:
    • Eat most calories during daylight
    • Keep dinner from having a high glycemic load
  • Caveat:
    • Speaker says this may not apply to athletes/ultra-endurance contexts.

8) Check hormones via blood tests (don’t rely on lifestyle alone)

  • Warning: metabolic progress can be blocked by endocrine/hormonal issues, such as:
    • Low testosterone/hypogonadism
    • Perimenopause without appropriate support (e.g., missed HRT)
    • Hypothyroidism
    • Chronic stress
  • Recommendation:
    • Work with a professional and get tested.

9) Replenish magnesium (sleep/cognition benefits mentioned too)

  • Magnesium is described as a “magnesium-wasting machine” state in those near or with insulin resistance.
  • Importance: supports insulin receptor signaling and glucose uptake.
  • Dietary note: many people don’t reliably eat magnesium-rich foods (leafy greens, nuts, seeds, 100% cocoa).
  • Supplement mention:
    • Magnesium threonate (“Trio Mag”), claimed to cross the blood-brain barrier to improve sleep quality and cognitive function.

10) Chew your food more (focus on incretin hormones and satiety)

  • Main claim:
    • Liquid/fast sugar intake causes a stronger pancreatic response than solid food.
  • Strategy:
    • Avoid relying on juices, smoothies, sugary coffees, milkshakes
    • Prefer whole foods and use your teeth (chew more)
  • Expected effects (as stated):
    • More secretion of GLP-1 and GIP (incretin hormones)
    • Increased satiety
    • Better glucose management via increased chewing cycles
  • Also: restoring chewing can improve glycosylated hemoglobin.

Presenters / sources

  • Dr. Borja Bandera (Endocrinology and Nutrition specialist)

Original video