Join Dr S Rawat MD, a Physician who studied Nutrition at Harvard on 8 Zoom Video Group sessions over 4 weeks to begin your journey to reverse metabolic diseases such as Fatty Liver, Diabetes, PCOS, Metabolic Syndrome, Sleep Apnoea & Hypertension ! Learn how nutrition, meal timing, exercise, dietary supplements and weight reduction through calorie restriction can be leveraged to reverse metabolic diseases !
Improving Insulin Sensitivity is central to reducing cardio vascular risk. While the mainstay of doing this is dietary interventions and medication, there are some supplements which are backed by science and can contribute.
Dietary and Lifestyle changes required are detailed in this video
It is important that your sugar is treated to target. Speak to your physician about your treatment target and ensure that your HBA1C or 3 months average sugar level is monitored to ensure that this is at or below target.
Berberine: This is a herb which stimulates AMP Kinase and reduces insulin resistance. It also has benefits for weight loss and lipid control. It also has anti inflammatory and anti oxidant properties. Berberine aids in weight loss via various mechanisms including Gut microbiome modulationDose of berberine is one 500 mg capsule thrice a day with meals ( 1.5 gms per day )
Click here to read study published in Science Direct
Fibre: This not only acts as a 'mop' in the gut to reduce absorption of cholesterol and sugar, it also feeds the gut microbiome through 'prebiotic' action and improved metabolism
Fibre is essential for digestive health and can help regulate blood sugar levels, which is particularly important for women with PCOS who may be at higher risk for insulin resistance.
Dietary Sources: Whole grains, fruits, vegetables, legumes, and nuts.
Click to buy on Amazon: Metamucil, Daily Psyllium Husk Powder Supplement
Click to read study published in Science Direct
Click to read study published in Nutrition Journal
Dietary Sources: Whole grains, fruits, vegetables, legumes, and nuts. Green banana flour contains a high amount of resistant starch.
Click to Explore Yupik Organic Green Banana Flour
Click to read study demonstrating benefits of Green Banana Resistant Starch for Fatty Liver
Weight Loss:
Brand: Genestra Brands HMF Metabolic | Probiotic Formula
Click to buy on Amazon-Canadian
Click to read Scientific Study published in journal Nature
Brand: Metagenics - UltraFlora Control - 30 Capsules
Click to read Scientific study published in journal Lancet
Gut microbiome is modulated positively by
- Increased consumption of:
- Fermented Foods
- Fibre
- Plant proteins
- And reduced consumption of:
- Refined sugars
- Saturated Fats
- Ultra processed foods
4.Omega 3: Omega 3 has demonstrated reduction in liver fat in scientific studies and improve insulin sensitivity through that mechanism. It also has anti inflammatory benefits and benefits for eye health, brain health and heart health.
Vitasave Omega-3 Fish Oil Supplement [120 Softgels] - High Potency - Burpless - 3000mg Fish Oil, 900mg EPA, 600mg DHA
This high-potency supplement is ideal for adults, offering a high dose of EPA and DHA to support heart health, cognitive function, and overall well-being.
- Since this is 'triple strength' once a day dosage is sufficient for most individuals
Vitasave Omega 3 at Amazon-Canadian
Nature's Way NutraSea Omega 3 Softgels – 1250 mg EPA + DHA - Cardiovascular & Brain Health - Omega 3 Fish Oil Supplement - Fresh Mint flavour, 60 Softgels
These softgels are suitable for vegans looking to maintain cardiovascular and brain health.
- once a day dosage is sufficient for most individuals
NutraVeg Vegan Omega 3 at Amazon
Click to Read Scientific Study
5.Soy Isoflavones
Phytoestrogens or Plant based Estrogen mimicking molecules
It is well documented that bone loss accelerates during peri and post menopause. While menopause hormone therapy may well be safe and effective some clients ( which they should discuss with their physician / OBYGN) , plant based phytoestrogens also have some data to demonstrate slowing down of bone loss with their use.
Peri Menopause and Menopause
Herbal compounds including soy isoflavones and black cohosh aleviate symptoms of estrogen deficiency.
Click on links below to Explore
Soy isoflavones are plant-derived compounds with estrogenic activity, which can help balance hormone levels in women. They have been shown to improve insulin sensitivity and reduce inflammation as well.
Dietary Sources: Soybeans, tofu, tempeh, soy milk, and edamame.
Click to Explore Natural Factors Soy Isoflavone Complex 50 mg-Canadian
Click to Read Scientific Study for Diabetes
Click to Read Scientific Study for PCOS
Click to Read Scientific Study for bones
6. Supplements which increase muscle mass
Increased protein intake is associated with an improvement in insulin sensitivity. Those who supplement with sources of protein must do resistance exercises in order to see gains. Protein can be supplemented as Protein powder and / or collagen powder and have different properties as detailed below. Creatine is an amino acid derivative which can improve gains associated with resistance training.
While it certainly is possible to obtain adequate protein through diet, this can come with trade offs which may or may not be beneficial for the client. Excess calories, fats and carbs can be avoided when a purified protein source is used.
Plant Protein:
Healthy sources of plant protein include soy products, lentils, legumes, beans, chick peas, beans, brown rice, peas etc.
Click to Explore Purely Inspired Organic All In One - Vanilla-Canadian
Click to Explore Purely Inspired Organic All In One - Chocolate-Canadian
Click to read Protein Leverage Hypothesis
Click to Read Scientific Study for Bones
Click to Read Scientific Study for Muscle
Creatine: to increase effectiveness of resistance training
Creatine is a molecule created in the body from amino acids arginine and glycine. This has been shown to not just increase ATP/Energy synthesis in muscles but also improve cognitive function from adolescents to the elderly.
Click to Read Scientific Study for Bones
Click to Read Scientific Study for Muscle
Collagen Powder: To Strengthen Connective Tissue
Marine Collagen is more bioavailable than Bovine Collagen, and this product is even more bioavailable since it is derived from the scales of fish (which is better than products derived from skin). Collagen Powder contains amino acids including Glycine, Proline, and Hydroxyproline, which further stimulate the production of Hyaluronic Acid.
Click to Read Scientific Study for Bones
Click to Read Scientific Study for Osteoarthritis