How to Stop Prediabetes and Insulin Resistance Without Cutting Carbs | Ep 347

Get your free Nutrition 101 Guide at witsandweights.com/free to learn how to structure your nutrition (including carbs) for optimal health and body composition based on your goals. -- Could everything you've been told about carbs, insulin, and managing prediabetes be completely backward? For the 96 million American adults living with prediabetes, the standard advice has been clear. Cut carbs, avoid bread, ditch fruit. But groundbreaking research reveals this approach might be keeping you stuck in a cycle of restriction without addressing the real problem. Insulin resistance isn't a carbohydrate problem. It's a muscle problem. Today we expose the real culprit behind insulin resistance and why upgrading your ability to use and dispose of glucose efficiently can stop prediabetes and insulin resistance WITHOUT cutting out carbs. Main Takeaways: Prediabetes isn't a carb problem; it's a muscle problem Every 10% increase in muscle mass = 11% reduction in insulin resistance and 12% reduction in prediabetes risk Just 1 strength training session can increase glucose uptake by 40% and improve insulin sensitivity for up to 48 hours Strategic carb inclusion around workouts reverses insulin resistance Muscle tissue releases myokines during contractions that improve metabolic function Episodes Mentioned: Blood Sugar Spikes, Carb Myths, GLP-1s, and Fat Loss Tips from a Type 1 Diabetic (Ben Tzeel) or YouTube Strength vs. Hypertrophy (The 65% Threshold for Lifters Chasing PRs vs. Muscle Size) The 2-Minute Walking Hack That Builds 47% More Muscle The REAL Triggers of Chronic Inflammation Timestamps: 0:02 - The carb restriction myth for prediabetes 2:53 - What prediabetes really is (and standard medical advice) 4:13 - The muscle mass connection: 13,000-person study results 5:17 - How insulin resistance works at the cellular level 7:16 - GLUT4 transporters and glucose "doorways" 8:44 - How to engineer your glucose disposal machinery (training, walking, carbs, sleep, and stress) 17:18 - Myokines - how muscle acts as an endocrine organ 19:29 - Why this is a muscle disease, not a carb disease Support the show 📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN ). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 Ask a question or find Philip Pape on Instagram