Easily slash your insulin resistance 11%

You need carbs to help build your muscles. Surprising, right?

Research indicates that if you don't exercise wisely and maintain a good metabolism, you'll start losing muscle at age 30.¹ By age 50, you lose muscle even faster, about 1% to 2% per year. After 60, it speeds up to 3% yearly.² By 75, some people have lost half of their muscle mass.

Why is having more muscle important?

• It helps burn more fat even when you're not active

• It improves your body's structure and health

• It helps clear bad cholesterol

• It boosts your mental health

• It strengthens your physical abilities

• It raises your metabolism rates

• improved glucose utilization and insulin sensitivity

• It lowers the risk of cardiovascular disease

• It increases bone strength

Why should we care? Losing muscle can lead to several health issues, such as:

• Higher insulin resistance³ makes your body less effective at managing sugar. For every 10% increase in skeletal muscle mass, there is an 11% decrease in insulin resistance.⁴

• Slower metabolism.

• Greater risk of falling and injuries, with a higher chance of bone fractures 

• Lower bone density

• Less independence and functionality in daily tasks

• Faster cognitive decline

• 41% higher mortality rate⁵

• Increased risk of cardiovascular diseases

But you say, okay, the problem is understandable, but what does carbs have to do with it?

Have you ever tried to build a house out of blocks, but without the builders?) That's how it is with protein. In this case, the builders are carbohydrates, which are transformed into glycogen. Glycogen is an energy reserve stored in your liver and muscles. Muscle recovery is not a priority for your body because it requires a lot of energy. If the energy reserve is large, the body agrees to spend part of it on muscle restoration. One study found that not having enough glycogen more than doubled muscle breakdown. ⁶

The study showed that сonsuming carbs as part of your post-workout meal significantly decreases cortisol and helps you recover faster. ⁷

Remember, to avoid the quick rise in blood sugar, should eat fast carbs after foods that have protein, fats, and slow carbs that don't quickly raise our blood sugar. For instance, a sandwich made with whole-grain bread, butter, and meat or fish, plus some lettuce, is a good choice. Fruit will not cause a sugar spike after such a meal, and you will replenish your glycogen stores quickly.

How can you build muscle and boost your metabolism without spending lots of time at the gym? Here's a list of the top 5 exercises that help grow muscle and speed up your metabolism. 👇

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Each mindful small step today will become a giant leap for your well-being tomorrow.

Warm regards,
Kos