Insulin and Everyoung Health Method

Production of Insulin

• Gene Expression. The insulin gene on chromosome 11 is transcribed into mRNA.
• Translation. This mRNA is translated into a single-chain precursor molecule called preproinsulin in the rough endoplasmic reticulum.
• Conversion to Proinsulin. Preproinsulin is then processed into proinsulin by the removal of its signal peptide.
• Formation of Insulin. Proinsulin is cleaved in the Golgi apparatus, removing a central C-peptide to produce mature insulin and C-peptide, which are stored in secretory granules within the β-cells.

Regulation of Insulin Production

• High Blood Glucose. In response to elevated blood glucose levels, β-cells secrete insulin into the bloodstream. This usually occurs after eating when glucose from the digestive tract enters the bloodstream.
• Other Stimuli. In addition to glucose, amino acids, gastrointestinal hormones (like GLP-1 and GIP), and neural inputs can also stimulate insulin secretion.

• Regulation of Blood Glucose. Insulin facilitates glucose uptake by cells, especially in muscle and adipose tissue, thereby reducing blood glucose levels. It does this by promoting the insertion of glucose transporter proteins into the cell membranes.
• Glycogenesis. Insulin stimulates the liver and muscle cells to convert glucose into glycogen for storage, providing an energy reserve for future use.
• Lipogenesis. In adipose tissue, insulin promotes the conversion of excess glucose into fat, contributing to energy storage in the form of adipose fatty tissue.
• Protein Synthesis. Insulin is essential for protein metabolism; it enhances protein synthesis and prevents protein degradation, supporting muscle growth and repair.
• Inhibition of Gluconeogenesis. Insulin suppresses the liver's glucose production from non-carbohydrate sources, further aiding in maintaining blood glucose levels within a normal range.

• Energy Utilization. It ensures that glucose, a primary energy source, is adequately available to cells when needed.
• Metabolic Balance. Insulin maintains metabolic balance by regulating nutrient storage and utilization, preventing hypoglycemia (low blood sugar) and hyperglycemia (high blood sugar).
• Growth and Repair. Insulin plays a significant role in growth, development, and tissue repair by supporting protein synthesis.

• Insulin Resistance. Over time, the cells in muscles, fat, and the liver can become less responsive to insulin. This means more insulin is required to achieve the same effect, leading to higher insulin production by the pancreatic β-cells. Insulin resistance is a crucial feature of type 2 diabetes and is associated with obesity, physical inactivity, and diets high in sugars and saturated fats.
• β-cell Fatigue. Prolonged demands on the pancreas to produce high amounts of insulin can lead to β-cell fatigue or dysfunction. Eventually, these cells may not produce sufficient insulin to overcome the body's resistance, leading to elevated blood glucose levels and diabetes.
• Non-Alcoholic Fatty Liver Disease (NAFLD). High fructose intake, in particular, is associated with an increased risk of NAFLD. Fructose is metabolized in the liver, and excessive consumption can accumulate fat. This condition can further exacerbate insulin resistance and increase the risk of type 2 diabetes.

Reasons for Insulin Production Problems

• Genetic Predisposition. Genetics plays a significant role in an individual's risk of developing insulin resistance and type 2 diabetes.
• Obesity. Excess fat, especially visceral fat around the abdomen, is strongly linked to insulin resistance.
• Sedentary Lifestyle. Physical inactivity can increase body fat and reduce muscle mass, contributing to insulin resistance.
• Diet. A diet high in refined carbohydrates, sugars, and saturated fats can lead to glucose spikes and insulin resistance.
• Age. The risk of developing insulin resistance increases with age.
• Hormonal Diseases. Conditions like polycystic ovary syndrome (PCOS) and Cushing's syndrome can interfere with insulin action.

Most Common Metabolic Diseases

• Type 2 Diabetes Mellitus. Characterized by insulin resistance and β-cell dysfunction, leading to elevated blood glucose levels.
• Metabolic Syndrome. A cluster of conditions, including high blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels, occur together, increasing your risk of heart disease, stroke, and type 2 diabetes.
• Non-Alcoholic Fatty Liver Disease (NAFLD). As mentioned, this is linked to insulin resistance and can progress to more severe liver damage.
• Polycystic Ovary Syndrome (PCOS). This condition, involving irregular menstrual periods, excess hair growth, and obesity, is linked to insulin resistance and can increase the risk of type 2 diabetes.
• Gestational Diabetes. This form of diabetes occurs during pregnancy and is characterized by insulin resistance. It increases the risk of complications during pregnancy and at delivery.

What to eat

• Choose Low-Fructose Foods. Foods with lower fructose levels (with sufficient fructose-to-fiber ratio) release glucose slowly into the bloodstream, helping to maintain stable blood sugar levels. Examples include whole grains, legumes, nuts, seeds, and non-starchy vegetables. Incorporate High Fiber Foods. Dietary fiber, particularly soluble fiber, slows the absorption of sugar. Fiber-rich foods include vegetables, fruits, legumes, and whole grains.
• Select Healthy Fats. Monounsaturated and polyunsaturated fats can help to improve insulin sensitivity. Sources include avocados, olive oil, nuts, seeds, and fatty fish rich in omega-3 fatty acids like salmon and sardines.
• Lean Proteins. Consuming lean proteins (chicken, turkey, fish, tofu, and legumes) can help maintain muscle mass and promote satiety without significantly impacting blood glucose levels. Hydration. Drinking water instead of sugary drinks helps control blood sugar and insulin levels.

What Not to Eat

• Avoid Sugary Beverages and Foods. Soda, fruit juices, and sweets rapidly increase blood sugar and insulin levels.
• Limit Refined Carbohydrates. White bread, pastries, and other refined-grain products can cause quick rises in blood glucose. Reduce Consumption of Processed Foods. Many processed foods are high in sugar, refined grains, and added fats, which can contribute to glucose and insulin spikes.

Lifestyle

• Regular Physical Activity. Exercise increases insulin sensitivity, meaning your cells are better able to use the available sugar in your bloodstream. Aim for aerobic workouts, strength training, and flexibility exercises.
• Consistent Meal Timing. Eating at regular times helps regulate the body's internal clock and can improve insulin sensitivity. In Every Health system, this is related to TRF (Time-Regulated Feeding).
• Adequate Sleep. Poor sleep can affect the body's insulin sensitivity and the regulation of blood sugar levels. Aim for 7-9 hours of quality sleep per night.
• Stress Management. Chronic stress can affect insulin secretion and glucose control. Techniques such as meditation, Yoga, Mewing Yoga, deep breathing exercises, and regular physical activity can help manage stress.

Behavior

• Monitor Blood Sugar Levels. This is especially important for those with diabetes or prediabetes. Monitoring can help you understand how different foods and activities affect your blood glucose and adjust your habits accordingly. However, at everyoung.com, we cooperate with other companies that produce equipment for constant glucose.
• Mindful Eating. Pay attention to your eating habits by eating slowly and without distraction. This can help prevent overeating and assist in recognizing the body's hunger and satiety signals. Practicing Chewing Yoga can also help develop better chewing habits.
• Understanding food processing. Seeing behind the mere calorie counting is another cornerstone of Everyoung Health Method. We have incorporated strategies to divide foods into four categories based on the processing related to them.