Insulin Resistance Explained: Diabetes, PCOS & Weight Gain | Karan Sarin | FO465 Raj Shamani

37:58Famine means bookmari. Bookmari, which is an average of one famine every six years. Before that, there was a famine coming in 50 years, 100 years. make-bar. So, colonial rule made accelerated famine and by the way it was not because of natural calamity because of this. It was because of policies. Britishers policies because of famine came. They prioritized farmers to produce cash crops. Cash crops are for example opium, sugar, cotton more money so they have forced our farmers to produce cash crops over staples in the way you can produce cash crops so your staples production has reduced that after that they have the majority of the economy oriented they have created the real network that easily export export so they export the majority export so local food was less what did they do before they were very understanding and they kept a reserve that if we eat food and we will pass through that time they broke systematically the storage system this is entirely because of the British policies that these famines happened.

39:3831 famines. Our body has been in 190 years. So, you know, it has to evolve because of the environment to survive in that scarcity, to survive in that bhukmari. One of the evolutionary things that happened is that our DNA change easily epigenetics change. So our epigenetics evolved. to hoard fat. We Indians have become really good at storing fat. And most of that fat was stored in our visceral area so that it can be easily converted into energy when the next person will come. And this evolution happened generation over generation over generation. These epigenetics pass. These epigenetics pass long term.

40:30There is a study which I have mentioned in the book. And this was a famine in China in 1954. A researcher had an impact for her three generations. In the first generation, mothers, who were pregnant during that famine, they were expecting babies. He called it F0 generation. And obviously, this generation, the mothers, they had to adapt to survive. because you don't have to give yourself energy you don't have to provide the baby to the baby so their epigenetics evolved very rapidly to care for the babies that they were expecting yeah after that this researcher next generation which was born the children who had been the children who had said F1 generation and studied the children had not experienced the children had not experienced the children but this was the mother in the bed when there was famine, what he found that that generation had 75 % higher risk of diabetes or metabolic dysfunction.

41:3975 % and that generation never experienced famine. He didn't stop there. He went to their children. So basically, grandchildren of F0 generation. These three were born in the past and they didn't have directly famine in the past. I didn't understand. their chances of diabetes were two times higher than the than average. So you have to understand that epigenetics change. They evolve for survival and they are passed on from generation to generation. We have gone through extreme famine phase. Our body is a survivor body. The problem is we took epigenetics and survivor genes. we are living in abundance so those genes have turned against us now before we didn't get a meal and energy today the average person is eating 3-6 times we are becoming a hunter-gatherer we are becoming a hunter-gatherer if you are eating in 10 minutes so today there is no amount of energy but the genes are our scarcity but we are living in abundance that's the difference So that is why we tend to store fat in the visceral area.

42:59Just to come back to that. Second thing. First, we store fat a lot. And the other thing I would say is the characteristic of fat cells. There are two ways to gain fat. Here you will increase the number of fat cells in your body. Which is called hyperplasia. Which by the way is a healthy way of storing fat. Okay. Hyperplasia. Okay. That means that your fat cell doesn't increase, but the number of fat cells is increasing. Mass of the fat cell, not mass, right? So, that's the one way of gaining fat. The second way of gaining fat is that your fat cell is increasing, which is called hypertrophy. We Indians, when we gain fat, we tend to grow the size of the fat cell, which is an extremely unhealthy way of gaining fat.

43:51Our fat cell is increasing, but we don't multiply the number of cells. And this is how we're designed. This is how we're designed. There is a research. I have it in the book. I have actually used images too. In that research, they compared Caucasian people's fat cells and South Asian people's fat cells. And they found that Caucasians tend to have smaller fat cells, but more fat cells. And South Asians tend to have less fat cells, but bigger fat cells. Why this is a problem? I said before, fat cell doesn't want to grow. Because it will grow, it will eventually burst. So, it will become insulin resistant.

44:30So, that is why we are predisposed for insulin resistance. True. That is what is happening. So, we tend to grow the size of the fat cell. But then… Sorry, just to finish up. That's why BMI is a terrible marker. Because BMI only tells you that what is your weight. BMI does not tell you that you are storing fat. store ka kar ryo. BMI does not tell you ke aapka fat cell ka characteristic kya hai and obviously that does not tell you ke aapki metabolic health kya hai. But then what's the better alternative if hum BMI ko nahi maane as a marker. Yeah. Ki mein healthy ho unhealthy ho. Mota hoongi patla hoong mein.

45:06Ander se fat hoongi nahi ho. Is it a visceral fat marker? Is that what you're suggesting? 5 chizye hai. Isko harmonized criteria bolo jata hai. Science. According to science. There are 5 things. three or four of them are related to your blood test. So, if your fasting blood sugar is 100, if your triglycerides is 150, if your HDL is 50 or 50, if your blood pressure is 130 by 80, and fifth is your waist circumference, which I have known earlier, 90 cm for men, 80 cm for women. In these five things, if there are three things, then you have a metabolic syndrome. that is the harmonized criteria to identify metabolic syndrome let's make it more easy for people okay

45:58cause by the insulin resistance sugar is a big thing yeah right because you said carbs sugar ben jate simple sugar direct sugar hindustan where koi sugar bhot data kata let's talk about sugar a lot and let's break it down simply based on your book and based on your research that everyone knows now it's established around the world around country through this podcast multiple times excessive sugar is absolutely poisonous right you have said sugar is a new is a new tobacco many people around the world many doctors have went on and said it and I've heard it myself in conferences where really really big doctors are coming up and be like sugar is more dangerous than smoking if you are taking it on an everyday basis and you're thinking that sugar is the devil few people also say that moderate sugar is bad forget excessive sugar so let's let's break it down let's make people understand actually sugar is what happens when I eat sugar so I wanna ask you simple simple things sugar when I eat the first time I want to go in blood where is it?

47:24what happens? the amount of sugar that your body needs for survival is 0 grams your body needs 0 grams sugar sugar is not my body why? you only said less sugar means if if the body will decrease then that can cause brain freeze brain stroke multiple other things your liver is fully capable of producing glucose to supply to your brain through gluconeogenesis your body roughly I think your brain needs 120 gram sugar in the whole day to keep doing its function your body is capable of producing more glucose through your liver you don't need external sugar you need 0 grams of sugar 0 grams there is no nutritional value in sugar you need 0 grams of sugar

48:16but actually you know what you have a lot of stuff today there is so much awareness that people have reduced sugar people know that you don't take sugar it's not good but you know why you know why because in our diet in a diet, there are many invisible sugar. Explain. Invisible sugar in a diet. You are drinking black coffee, you are 4-3-3-3. You are going to eat 2 roti. You will eat 3-4 eat. What is the difference between when it is digested? When you have got sugar, you are going to your body and convert to glucose. You have to release your pancreas insulin to take care of that glucose. When you eat roti, when you digest your body, it will also convert in glucose.

49:08What are you saying? Sugar, direct food, roti is almost the same. Sugar is a carbohydrate. You take flour, whatever flour is. If I eat flour, then flour and sugar are the same. I don't believe that. I agree with the fact that, okay. How many flour are in flour? In flour, there is a flour. I do not know. 70%. Put it out. Whole wheat, flour. Amparanth, emeroid, whatever you want. If you see macronutrient composition, it is roughly 70 % of carbohydrates. Sugar is also a form of carbohydrates. Sugar is actually in the family of carbohydrates. Carbohydrate is a bigger family group. Sugar is part of it.

49:53Fiber is part of it. All of these things are part of it. So, when you're eating rice, it's going to your body. It is basically a carbohydrate. all grains by the way are and it is causing your blood sugar levels to go up your pancreas still have to release to take off the glucose levels your body is not doing in sugar and rice why are you doing it? why are you doing it? you are eating 70 % of carbohydrates when you digest it they will turn into glucose there is no other way around it so you have to release your pancreas insulin to your body and your body is not treated differently as compared to sugar so you have to treat differently so I am going to leave the food but you can do it 2-3 months ago ICMR study in which he told me he told me that 70 % of our calories are coming from carbohydrates and just for your knowledge

51:02our macronutrients are only 3 macronutrients. Carbohydrates, fats and protein. According to nutritional science, carbohydrates are the only food group that are considered non-essential. Your body is fully capable of producing the glucose that you need without you eating it. You don't need, nutritionally speaking, you don't need carbohydrates. I am not saying that you leave it, but I am only telling you about science. The other two, protein and fats, You can't make your body yourself. There are nine essential amino acids which can't make your body yourself. So you have to supplement that with food.

51:34There are fats, omega-3, omega-6 which can't make your body yourself. Essential are those. They are considered, so you have to have that through food. So protein and fats, they are essential food groups. We are not eating them and we are not eating them. We are eating our plate with non-essential food groups. There is only one thing that triggers for growing to grow. It is insulin. we only talk about calories which is an incomplete equation we talk about calories in and calories out of course calories matter but for calories they need someone they need a trigger and that trigger is insulin if your body is low in your body you are in a fat burning state you are not in a fat storage mode I can give you an absolute proof you can give me a proof.

52:26After that, you will not actually ask me any question after this. Do you know type 1 diabetes? Type 1 diabetes type 1 diabetics, they do not have the, they have autoimmune condition that their insulin is not so they are always dependent on external insulin. Yeah. Right? There is a eating disorder in type 1 diabetes called diabolemia. What happens? Before I tell you what happens, I must say it is extremely dangerous. Don't try this at home. okay if type 1 diabetic they are conscious about their body and you know they want to stay slim what they do is they stop taking exogenous insulin exogenous insulin means they are dependent on insulin from outside they will stop a type 1 diabetic 10 ,000 calories in the day and if he doesn't take insulin there is no chance that they can get fat it is called a conditioned diabolemia this should tell you that insulin is the trigger for fat storage in your body.

53:27It is undeniable. Yes, calories matter. But if calories not, then how do you do the energy store? But who decides that calories are stored or burned? That will decide. Now you ask, what calories are you doing? No, so many calories are you doing. What calories are you doing, right? I mean, thermodynamics, Kiko group outside will be very angry that thermodynamics law breaks. हो रहा है जब आपकी insulin low होती है तभी होगी जब glucose body में लो है आपकी body को लेकिन अभी fuel source तो चाहिए अब वो fats को break करेगा to give you fuel आपके fat को okay and आपका जो brain है न वो directly fat को as a fuel use नहीं कर सकता तो आपका liver आपके fat को breakdown करके it will convert into ketone bodies and your brain loves ketone.

54:16It thrives on keto. We'll talk on keto. And the ketone bodies is what gives the fuel to your body and to your brain to not only function but thrive in that condition. And these ketones have a caloric value of 4 kilocalories per ketone molecule. when you are in nutritional ketosis you literally literally you pee out and you breathe out these ketones that is where those calories are going let's talk about that is why it breaks the law of thermodynamic because that calorie that energy your body at low insulin levels is burning fat like anything you are getting shredded and you're because of insulin low your body needs fuel your body will start breaking down fat and your liver will convert that fat into ketone bodies to supply to your brain and that ketone body has a value of 4 kilocalorie each molecule and you pee out ketones.

55:23You will test your urine in that and you will keep ketones high. You are breathing out ketones. You are basically breathing and peeing out fat. Like when your body gets used to this ketosis and you are on this permanent diet and you are using these fats to actually give your brain more fuel. So, body efficient, brain efficient but glucose in the whole body makes a little bit worse. It makes a body sick in order to just cut down and kill. You go back to hunter-gatherer time frame. If you go to that time frame, we were in a constant state of nutritional ketosis. there. And we were in the state, we were switching between ketos and glucose.

56:09If you go to Hunter and Human Evolution, if you see it, for 1.8 million years,

56:44we have been a hunter gatherers, So for 1.8 million years, we were hunter gatherers. We were supposed to be in fasted and fed state. When you get food, you will increase in your glucose body. Right? And insulin will increase. You will go to fat store in your body. Because you don't know when you're going to get the next food. So your body is storing fat for you to get by next 1-2 days until you don't kill the next generation. Until you don't find the next plant. you will not find out. So, we were designed to be feasting and famine. So, it is not bad. This is your evolution. But now, your body is used to permanent eating, right?

57:24So, famine is over. So, if you try to train your body back, that you stay in a permanent no-carb zone where you are not eating enough carbs and then immediately when you start carbs again, body which if you have a calf impact on your body on your body then you will more spikes because your body is not very used to actually but who is saying that you have permanently in your state in your body look ketogenic diet ketogenic diet what is happening before I tell you ketogenic diet is where you extremely low carbohydrate okay carbohydrate is typically in a day 50 grams or less carbohydrates ketogenic diet keto which is like very minimal.

58:11You want to eat an apple, you will be done with it, with your 50 grams of carbs. Or roughly, right? When carbs comes, it is high on fat. So fat is roughly around, you know, 70 % or so and then roughly 25 % protein. That's ketogenic diet. How did the invention of ketogenic diet have been in the early 1900s? You know, that was by accident because at that time, there was no treatment for epilepsy. Ketogenic diet was actually invented as a treatment for epilepsy. Why? Because in the early 1900s, researchers and scientists figured out that your brain, when you use ketones, then you have a remarkable improvement.

59:00And that is when ketogenic diet was officially used medically to treat epilepsy. that is the starting of ketogenic diet it is so powerful after that ketogenic diet is used as a treatment therapy for diabetes diabetes we had explained you in the starting what is the issue insulin is constantly high but blood sugar is now high because beta cells are not functioning properly anymore so if you have to resolve this and permanently reverse then whatever glucose triggers you are struggling to reduce it, then you will start to increase your insulin and hopefully you can go towards the path of recovery.

59:39So, you are talking about sugar and we just shifted to things, right? Yes. Sugar is poisonous, sugar is going to the body, so what happens? What happens? Like the moment if I eat sugar, then what? When your body, the sugar digestion starts, it will convert into glucose. depending on what type of sugar you are taking certain sugar will be combination of glucose and fructose or whatever it converts into it converts into glucose but you said that for body to survive how much sugar is zero externally zero like external sugar is zero so the moment I eat sugar or carbs which is a great explanation invisible sugar invisible sugar what are you eating in a day which is staple food is sugar predominantly carbohydrates products here you go..

1:00:34you just your rabbit this is something bad calories. There are no calories, dosa, parate, roti, chawal, all the calories. No, I don't say this. One macronutrient which is non-essential is the carbohydrates. One macronutrient which is the most insulinogenic is the carbohydrates. I just say that it is all the carbohydrates. If you think that if it is non-essential then how much your diet has to be how much percentage should be ideally speaking? Scientifically speaking. Why do you like there has to be some reason jis ki wajay se evolutionarily humare liye diet bani just to wrap up actually because I want to get this right I am not against I absolutely not saying that everyone should do low carbohydrate diet all I am saying is that you don't have 70 % that is non-essential and that is the most insulin-specific got it I am just saying that but how did this become a trend is what I am trying to understand because if it is not the body it is not the need this trend when did it when did it and why did it not the problem, so how does it make our food?

1:01:38We will go back to the conversation about the evolution we are talking about. In 1.8 million years, we are hunter-gatherers. At that point of time, we were eating only 3 things. Meat, fruits, if we get to get on the tree, you know, sometimes. And in that time, if it was not agriculture, it was not grains. It was root vegetables. So root vegetables, fruits, and meat. This was the diet that we had 1.8 million years okay 10 ,000 years ago agriculture started that is when we started growing grains right or vegetables yeah and you know a lot of fruits and actually fruits we can speak at length but that is when basically grains or carbohydrate essentially came into our life and they have since then become a bigger part of our life India may I don't know if you know this 1970s ke as pas green revolution aya tha green revolution kyun aya tha because after independence India ke pas enough food reserves nahi tha to feed the growing population.

1:02:48Our population bhot tezi se baddi ti. Humar paas itne food reserves nahi tha. Hum actually grains ko import to feed our population. So, we had severe deficiency in that time. We didn't eat grains. So, the Green Revolution in the 1960s, 70s was started to increase our agriculture production. How did that happen? Basically, what our grains have been increased? How did that happen? Through the hybridization of the of our grains. Green Revolution If you can see wheat The wheat It used to be really tall It was tall, wind prone It will be soon The yield was very low A gentleman Norman Borlock He had around the 70s Wheat hybridized Which is dwarf wheat Which is now It means that it is so much Rihita hai, uski height is se ooper nahi jati high to per nahi jati to woh merta bhi kam hai and uski production bhi zyada hojati hai, so we went through and same cheese by the way rice ke saath bhi, rice ki usi duran ek variety hai thi, IR8, joh aaj ki rate me predominantly rice rice ka joh, you know, that's the origin joh aaj ki rate jo rice khaa raha, it's offshoot of that basically, IR8, hee bhi green revolution ke se me aath ha, again purpose bohi tha ki rice ki yield hume increase kar ni hai, because we have to feed our population this was very successful by the way uh multiple increase in yield of and we've also made these crops resistant to diseases uh animals and stuff so he hybridization worked really well but one thing that this hybridization did was that it changed the structure of the grain uh grain made typically two type ke starches hota amulopectin emulase Amylopectin Problematic That is pure starch So after this Hybridization happened What our grains We eat Or rice They contain More amount of Amylopectin A Which is basically A type of starch That readily Converts into Glucose in your body Okay So we For that time We went through This green revolution And it was very effective But we Fundamentally changed The grains that we are Eating today so when people tell me that our dadas were eating this so how can this be today?

1:05:22that answer is that your ancestors were eating the same grain that you were eating you have to first of all understand that so that is how we were led here the grains that we are eating today are not the same now I'm talking about fruits the fruits we are eating today you have these fruits archaeological pictures historical pictures archaeological surveys and many fruits which we are eating today's wild forms exist. You go to the internet and search the same fruit, banana, watermelon, apple for 200 years ago, you will get archaeological reference. You will not be able to recognize this fruit that you are eating today.

1:06:01What we are eating today, the fruit we are eating today, there are two things for engineer. One is the yield to the same thing, which we have done with grain. It's more yield. Second, if you have to buy more yield, you have to make it taste better. Taste better, what is our sweet tooth? Sugar content has gone up. You will take 200 years old banana, which is so different, you will feel like it. Before, banana used to have seeds in it. It had less sugar content. And it was much smaller. You will take apple before, apple was so much. 200 years ago. They used to be bitter. Very less sugar content.

1:06:44You can take a watermelon. You'll get to see the picture on Google. You'll get to see it easily. I've seen it actually. Watermelon that we eat today are, which is the red part, it's the most common. Right? How sweet are they? Yeah. That was not how watermelon was supposed to be. Watermelon, which was before, their red part was reduced. White part was reduced. They had more fiber, less sugar. It is over a period of, you know, last century that they have been hybridized to increase the yield and secondly to improve the taste so that we consume it more. See wheat same not as we had before we had eaten, it is bad today.

1:07:25Then gluten is bad for us. A lot of stuff has gone. Then fruits are not that today. Recently Singapore banned spices of Indian spices in Singapore because Singapore has been saying that the Indian diseases have carcinogenic traits. That they are cancerous things. So now there are problems in the diseases. So nothing is correct. It's not right. It's not right. It's not right. It's not right. It's not right. It's not right. So what's wrong? It's not right. It's not right. I have roughly 10 different flowers to test different types. Because my results are very different. So, this is not an absolute truth for you, but directionally same will be.

1:08:11Okay. Okay, directional insights will get you the same. Okay. I tested many different different aathe tests because roti is a rose at home. My mom and dad also eat rose at home. So, what I found in my test was that there were two flowers or two aathe which performed much better than this wheat. And they were ancient grains. Jaw and bajra. They gave me much lower, much gentler blood sugar spike. as compared to wheat. My hypothesis is that jaw and wajra are not used very commonly. It has gone through less hybridization and the processing is reduced. So you get it in a better form. It has more fiber content in it.

1:08:53In nature, carbohydrates are always with fiber. So we process it and we take it and we take it. Which we eat? We like to eat it? It's a shardy. White, absolutely. When it comes to your home, when it comes to the whole wheat, it is extremely processed. Basically, you are eating that part which has extremely high amount of starch. Because I have been processing, everything is removed. You remember 15 years before, I'm sure you will remember this, or maybe 20 years ago, when I was a big egg, and a small egg. Have you ever heard of that? Maybe you are too young for it. But when I was growing up, when I was young, when I was a teenager, or before, the big egg will be a big egg today.

1:09:34It will be happening. We don't listen to it. It was a big one. It was a big one. It was a big one. It was a big one. It was a big one. The whole plant that was with its husk, it was fiber. It was a big one. It was a big one. Now, we don't eat it. No one has a preference. We don't want to taste. It doesn't look good. We should have a shrubbery. Or we don't want to eat it. So, it doesn't matter. Everything is bad. You should think that the majority of our food, which we eat, they are very different from natural form. Take a example of rice. Which food we eat? It's a big big basmati. That is the most processed rice that you can eat.

1:10:17Rice which is originally coming, it comes to the husk. Let's go and take it. It's bran. In the endosperm, it's basically starchy material which we eat. When we process rice, when we first get it out of the husk, nikaltay hai to us ke baad brown rice aata hai hai hai hai hai hai hai hai hum usko extreme uske basically sara fiber joh bhi usme acha fat ta wou hum nikal ke khali starchy part ko kha raha hai

1:10:44to agar aapko rice khana hai thik hai ab jiasse haap nai bola sab kuch pekar nahi hai choose the right rice awareness nahi hai logo ko agar aapko rice khana hai variety matters less basmati ho ya sona masuri ho that matters less what matters is के rice की processing कैसे हुई है आप कौन सा अटा गाते हो कौन सा राइस काते हो आटा do you feel जो चक्की पर आज भी लोग लिके जाते हैं और वहाँ पर जो proper करवाते हैं that is better आटा than packaged आटा डिपेंड करता है अगर वो मोटा in a day. If it's made a roti, we will have jaw or bajra roti. They actually remarkably did better in my plus sugar tests as compared to whole wheat roti.

1:11:36Even for that matter, amaranth and emmer wheat are the best for our traditional ancient grains. They are less hybridization. They are less processing by the time they get to your plate. So, that's what happens. In rice, variety matters less. It matters as a soana masuriya, it matters less. How much processing is happening, it matters more. So, when you buy rice, you find the rice that is unpolished raw rice. That will still have some nutrients, that will still have more nutrients like fats and fiber with it. It will give you much gentler blood sugar spike as compared to processed or you know polished rice basically.

1:12:19So, it doesn't mean that everything is bad. You know, fruits also, we have asked fruits asked fruits. There is a problem that we have to eat in a bowl of fruit. If we have a problem with fruit, we can juice the fruit. The fiber of the fiber was also removed, when you have juice, you have to basically drink sugar. You can drink cocoa. Those who understand juice, actually, you can test blood sugar. Your blood sugar will spike through the roof after consuming. so if you have fruit to eat please don't understand it to eat it to eat it it to be a dessert okay don't eat it in empty stomach have it after your meal because you already have good meal so you have some protein fats that's it after that you eat it in a little quantity it's a dessert it's a dessert it's not to eat it it's not to eat it and not to eat it and it's not to eat it and if you have you have to optimize that too.

1:13:22So there are certain fruits which the sugar content is less than. These are non-tropical fruits. Tropical fruits which are in the tropical area like mango, mango, all of these fruits for example which are in the tropical area. Because in this climate they are ripe also more than. And the way the fruit is ripe, it will increase the sugar content. So these fruits, banana, whatever, their sugar content is usually high. If you have non-tropical, which are in the thunday area which are in the fruits, fruits you can see that sugar content will be used in which basically your berries which is the whole berries family for example non-tropical fruit you can eat it so you don't have sugar too much but much less than the tropical fruits so you give a little bit of food selection you give a little bit of quantity as a meal bowl don't eat it as a dessert because it is a dessert and empty stomach please don't juice it

1:14:25let's let's talk about if sugar or excess sugar you just said excess sugar in blood is diabetes eventually excess sugar in brain leads to type 3 diabetes what did you say that

1:14:47so neurodegenerative disease they have a very close link with metabolic disorder they are actually part of the metabolic cluster which I have told you they are part of this disease type 3 diabetes scientists tell this in this day scientists tell this type 3 diabetes explain to people what type 3 diabetes what type 3 diabetes type 3 diabetes just a name neurodegenerative disease dementia Alzheimer what happens it's basically you're forgetful, usually old age, you will find people are basically becoming more forgetful, right? And brain functions compromise more. This is usually old age more. Like I have told you, our Indian population will be over 20 % to 60 % and if we are seeing diabetes crisis today, we are seeing dementia crisis in 2050.

1:15:39Simple reason being because insulin resistance has a direct impact on your brain health. There are various mechanisms. I have known you in heart. There are various mechanisms for this as well. First of all, the first belief was that if you have Alzheimer's it is an amulite protein that gets more in your brain. That causes it. Actually, insulin means protein waste. Insulin has a very important role in clearing that from your brain. so if your brain is resistant of insulin then that ability goes down I had told you that insulin plays a very important role in memory formation and learning if your insulin receptors which are compromised in the brain then your memory formation which is the hallmark of dementia and a learning ability is deeply impacted the third mechanism is that if you are not in a ketogenic state then your brain is highly dependent right it needs glucose to lose a normal function Now you're insulin resistant.

1:16:42So your glucose supply or energy supply to brain is compromised, which makes your brain less efficient. So there is a very undeniable relationship between insulin resistance and neurodegenerative disease to an extent. there is a research that was and I've cited that research in my book in which people had dementia, they analyzed their brain after they found that in their brain insulin receptors were defective, which is basically insulin resistance. so science has now come to a conclusion that neurodegenerative diseases are that's why they are called type 3 they are being called type 3 diabetes now we talked about type 3 or we didn't talk about type 4 type 4 also I said now I'm thinking that insulin resistance and sugar was more in my body before there was diabetes then it came up on skin that with more sugar in the skin then it will get more wrinkles then it came up on fatty liver that if there is more sugar in the liver be greater sugar then out of him memory loss dementia better remember now

1:18:05the title es后 one dysfunction multiple disease because which whom thejskal is both they this 여 it

1:18:19여 it control. Insulin is on every cell. How does it process your cell? That will decide insulin. In your brain, insulin will decide insulin in your brain. How does your liver process the liver process? That will decide insulin. If you have sex hormones, it will decide it has branches. That is why it is called a cluster of problems. Metabolic dysfunction is a cluster of problems. It is not one disease. It is a cluster of diseases. Type 4. It's a type 4 diabetes is a relatively new scientific term. This typically is called fertility issues. Okay. Fertility issues women can there. The most common is PCOS.

1:19:04PCOS, like I said before, until a few years ago, PCOS women may, I think 30s and 40s in this age in teenagers. There is a study which I have cited in the book. They found that India in one in five women who is in reproductive age has PCOS. That means 20 % of women population that is in reproductive age has PCOS. So, it is very widespread. It is getting younger and But there is another research which says that 70 % of PCOS cases are driven by insulin resistance. The mechanism is very simple. I will tell you. Again, there are 3-4 mechanisms. Basically, when your insulin is high in a woman's body, what it does is it actually promotes the growth of androgen.

1:19:59Androgen is similar to what is male hormone, testosterone. It is similar to it. So, women with PCOS will have high level of androgen, which means testosterone in their body, and low levels of estrogen. That is the opposite of what they want for a good ovulation. Yeah. Okay. So, that is a direct mechanism which impacts insulin resistance. But normally, this problem doesn't happen because your liver is an enzyme called sex binding hormone gobulin. SHBG. Okay. So this hormone is what does this hormone? This is called fallback mechanism. So this enzyme will bind with that hormone and inactive form.

1:20:43This is our defense mechanism. Basically, this woman who has PCOS, in normal case, this is SHBG enzyme. Which will bind with testosterone and inactive. But unfortunately, insulin resistant women in a human, this enzyme production is hampered. So now they have not only high testosterone, they have high free testosterone, which deeply impacts their ovulation health. Second, actually this was second, third mechanism. For a woman to have an ovulation, a luteinizing hormone and FSH balance should be maintained. So what does insulin do? It's luteinizing hormone production ko bhajata hai and FSH come rata hai to to aapka joh joh joh LH and FSH ki ratio hai wou bigger jati hai in women mein johon PCS ho ta hai that further promotes a production of androgen to problem worse hoti hai and then last mechanism kya hai insulin ka I think abhi tisira bata raha ho kye insulin is a growth hormone anabolic joh ovaries me follicle mature hote hai us ke liye unko insulin like that.

1:22:01Then they can mature. Now you are insulin resistant, then the follicles are not mature. That is the polycystic part of PCOS. These four different mechanisms together of insulin resistance cause PCOS. And it doesn't end here. This is a vicious cycle. When you are in your body insulin high, testosterone high, SHBG will be low. That will promote fat gain in women and mostly around visceral area. When PCOS struggles with women, they struggle with their weight. This is a vicious cycle. Now, when you store the visceral area, that is an inflamed inflammatory fat, which makes insulin resistance worse.

1:22:41So, it's a vicious cycle. And what about men? So, excessive sugar and insulin resistance in ovaries causes PCOS? Insulin resistance causes PCOS. Excessive sugar causes insulin resistance if you have it for a long period. of time. If your diet is entirely promoting growth. Excessive sugar causes insulin resistance and insulin resistance causes erectile dysfunction in men and PCOS in women. Erectile dysfunction, how does it happen? So, I probably know that 27.5 million couples are in India who are struggling with fertility issues. Research says that 40 % of men are due to infertility.

1:23:27Number one cause of infertility in men is erectile dysfunction. Before, erectile dysfunction was old men problem. In the 40s, 50s. At the rate of today, erectile dysfunction is extremely common among men who are in their 30s. Okay? And there is a research that says that one of men has erectile dysfunction. So, it's a big problem. It's a big problem, boss. Now, insulin resistance plays a key role here, unfortunately. and here this is an ultra-work job which women do what do insulin resistance here what do insulin resistance it promotes aromatase activity what do aromatase activity what do aromatase work what do testosterone what do testosterone convert to estrogen insulin directly aromatase activity promote to men's body which converts their testosterone into estrogen so men who have erectile dysfunction will have high levels of estrogen in their body and low levels of tea.

1:24:31Which is the exact opposite of what you want for a good erection. It's the one mechanism. The second mechanism, direct impact. For a normal erection to happen, your blood flow has to reach the male organ. So upon arousal, your blood flow, that is what helps you in getting the erection. Now, for the blood flow, you have to dilate your blood vessels. nitric oxide nitric oxide endothelial cell bana ta hai insulin it's called opposed nitric oxide bana na ke liye to ab aapki blood vessels properly dilate hi nye ho rhi to joh blood flow hai wo male organ tak pahunc hi nye ra dhang se to obviously reaction achieve karna muskil ho ga mei aapni kitaab mei aap fundamental s'mjha hai which i have called big rocks principle what is it i have actually taken an inspiration it's a time management technique time management technique big rock principle that you imagine that you have a glass jar and you have glass jar some big rock big rocks some small pebbles and some sand the big rock that represents your top varieties the most important work the small rock that is a miscellaneous, less important task.

1:25:59The sand is a few things. Now, you have to fill this glass char in three things. It's two ways. Here, you have to put sand and small pieces. When you put it, you have to put big pieces in the area. You have to put it in the field, but the most important thing is not to do it. The second way is that you put the big pieces in the first place. And the sand go it naturally settle then you have your main priorities you have them and sand naturally set away so this is big rocks principle so I have taken inspiration from this time management technique and I have applied this to metabolic health metabolic health 100 % apply you can do many things you can do supplements you can do biohacking but boss there are 3 things if you don't take that right nothing else matters okay And three big rocks of metabolic health are nutrition, your activity and exercise, and third is your stress and sleep cycle.

1:27:03These three will have a deeply meaningful impact on your insulin sensitivity, which will have very meaningful impact on your metabolic health overall. Okay? I'll tell you why I chose these three. One is because of frequency. Average person eats three to six times in a day. High frequency. I think almost everyone sleeps high frequency but we are doing activities and if I am like I am talking to you I am talking to you so I am doing a lot of hands so I am doing activity so I am doing activity so I am doing a whole day so the frequency is high so one thing is the frequency is high that's one reason second reason is that their direct impact is your insulin sensitivity direct impact so that's why these three are my big rocks I believe the best exercise is the one that you will do consistently so if you are running good, swimming good, cardio whatever, just do it because her exercise positive impact here, right?

1:27:58Metabolic health, massive, right? But research says that if you have to optimize, optimal then strength training is the best form of activity for metabolic health. After that, the reason is that again, when strength training, and by the way, when I say strength training it's not that you go to gym and raise weights. Because because people don't do it many times, you can do it with your body weight. Planks, squats, push-ups, pull-ups are difficult, but still. So, with body weight, basically the idea is that your muscles should be used. Because when you use muscles, like I said, they will replete glycogen, so your muscles will increase the refill capacity.

1:28:43The other one, your muscles will increase, So your glucose disposal sink is big. So you will have a much better metabolic health because of this. So if you go to optimal, incorporating strength training, ideally four times a week and short sessions, 40-45 minutes is more than enough. That's the optimal range. And the third was you said sleep and stress. Sleep and stress, very interesting. And it's a direct impact on insulin resistance. के उपर इसका. स्ट्रेस से चालू करते हैं. देखो, स्ट्रेस जो है हमारी बॉडी में बहुत ही सफिस्टिकेटड स्ट्रेस रिस्पॉंस सिस्टम है. यह भी एवलूशन से ही आया है. आप अगर आज से, I don't know, हजार साल पहले जाओगे, तो उस समय life was different, you are in the wild and you are in the wild.

1:29:35So, what do you do now? In your body, there is a stress response system which is called HPA axis. It's the work that in a stressful situation, it's the resources to mobilize to give you instant energy. So, when you are in a stressful situation, you have to activate your HPA system and it produces cortisol. Cortisol is one of the stress hormones. Okay? Cortisol, and there are more stress hormones, epinephrine, when you say adrenalin, these stress hormones, what do they do? They immediately, without food, produce new glucose. So that you can get energy and you can run away from that share. This is a very sophisticated, evolutionary stress response system that is built in our body.

1:30:31Now, what's the reason? That in today's rhythm, you don't share with us. But in today's rhythm, we have constant stress. Chronic stress, we all say. Okay? And that could be for multiple reasons. There's a stress in office. There's a stress in home. There's a traffic in the chat. Right? I'm getting in Mumbai 2 hours. I mean, very stressful. So, then on top of that, mobile phone also. There's constant notifications. There's reels. Dopamine, right? So, even though it doesn't cause direct stress. cause not doing this but you are still in an alert state. So, we are living in chronic stress in today's rate.

1:31:03What happened before? Hopefully, you are running out of share and running. That's when you have stress levels are under. Your cortisol is normal. So, it was supposed to be a temporary thing. But today, we find ourselves in today's rate. In a chronic stressful situation. Which means that chronically, our cortisol levels are high. cortisol has a direct impact on your insulin sensitivity. How is it? Cortisol before, what I have told you, it gives you glucose break down, glucose gives you energy. Cortisol directly affects insulin. What does insulin want to do? It wants to go down. What does cortisol want to do?

1:31:46It wants to go up. So, there's competing forces. So, chronic elevation of cortisol, that will lead to eventually insulin resistance. That's one mechanism. The second mechanism, our visceral fat, the visceral area, it has more receptors for cortisol. So when you hear stress, if you hear stressed belly or something, why is it? That's why it's like this. If you stay in chronic stress, you gain more fat in your belly, because there are receptors in cortisol. You probably remember from our first conversation, that I said, that visceral fat, it will worse insulin resistance because it will produce inflammation.

1:32:29So it is a vicious cycle. So that is how chronically elevated cortisol levels cause insulin resistance. So you eat good. You activity. But boss, if you're constantly stressed, there is still a good chance that you can have insulin resistance. But here's the last question. okay you are an advocate of animal based diet there have been enough researchers doctors researchers scientists nutritionists performance coaches who say that vegetarian diets are better for you than animal based diet and it's an ongoing debate everywhere you're going to go till now on the podcast jitney bhi experts se baat kar hai including top 0.1 % athletes I've spoken to they all prefer plant-based diet you're the first one who's come who's like ki animal-based diet bhi lheni chahiye aisa nahi hai ki mein animal diet ka ko promote karta ha okay I nai apko kya bola tha mera mera joh philosophy nutrition ko leke woh simple hai control carbohydrates don't fear fats and prioritize protein that is my that is my principle my principle is not that you eat meat or you eat vegetarian I don't care for metabolic health this is the simple rule for nutrition when it comes to maintaining metabolic health if you can do these three equations in vegetarian diet then vegetarian diet is completely good but there are no other It doesn't happen.

1:34:17Vegetarian diet is mostly carbohydrate loaded by nature. The protein sources are usually not great. You don't get a complete protein vegetarian sources. You have to do combinations. How much you eat the pan? If you ask me what are the protein sources for vegetarian food, it will be panier, tofu, food and soya. Soya actually has a good protein. These are three things. Besides, if you are vegetarian, where do you get from protein? Supplementation then you get here. So I am not a proponent of vegetarian or non-vegetarian diet. I am true to my principle. My principle is control your carbohydrates, don't fear fats and prioritize protein.

1:35:08I think that it's a little difficult to do in vegetarian diet. It's impossible. not possible. It's a little bit difficult. So please, you are on a vegetarian diet, but you follow this route. You reduce the carbohydrates. You incorporate good fats in your diet. Plus you prioritize protein. If you manage it, the vegetarian diet is totally fine. Fair. So you are not like propelling which diet is superior or which diet is inferior. It's just prioritize protein. Prioritize protein, control carbs, and incorporate good fats in your diet. Well, thank you so much sir. Thank you for It is my pleasure. Raj, hi Such a pleasure.

1:35:48Pleasure meeting you. It is my pleasure. How are you? How are you? How is it? It's actually unreal to be here man. I mean, I've always seen you on TV You know how it happened Where did your book come from? We self-publish. No, Self-publish to you by Zaire is a publisher. Okay. I sent you that. How did it come to us? We didn't know how to come to us. But I, and that usually maximum books where it will happen, it will not be able to reach me. It will reach me and I was like just for title, I was like I like it. And I immediately opened and I read the table of content. I thought we need to talk. And that immediately on that day we decided we should have a podcast.

1:36:25I guess so. I guess it worked. It worked. It definitely worked. So whoever thinks that I'm pretty sure getting your attention is super hard. So but getting on a podcast is super hard. That I can tell you for sure. Thank you so much for watching episode end tuk देखने के लिए अब आपको तीन चीज़ें करनी है सबसे पहले इस चैनल को सबस्क्राइब कर लो क्योंकि जितना आप सबस्क्राइब करोगे उतने ही बहतर और valuable guest हम ला पाएंगे आपके लिए number two मुझे comments में बताओ this episode what you like and what bad so that we can repeat those mistakes and which guest you want to see on our podcast so that we can bring them and give you more value and number 3 this episode must be shared with anyone because one conversation can change someone's life I'll see you next time until then keep figuring out

1:37:21Thank you.