The 5 Ways to Break Into the Video Game Industry

 Unbalanced Blood Sugars: The Real Weight-Loss Enemy

When it comes to losing weight, it’s easy to blame dietary choices and physical activity as the culprits of our extra pounds. But more often than not, blood sugar imbalances are behind our inability to shed excess fat. Blood sugar imbalances, or blood glucose dysregulation, occur when the body has trouble processing blood sugar levels effectively and efficiently, causing high spikes in glucose (blood sugar) levels that lead to an increase in insulin production and a subsequent drop in blood sugar levels.

What Is Insulin Resistance

Insulin resistance is a condition in which the body produces insulin but does not use it effectively. When the body can't use insulin properly, it causes the pancreas to produce more insulin. This can lead to high blood sugar levels, and over time, can damage the body's ability to produce insulin. Why Does Insulin Resistance Lead To Weight Gain? Insulin resistance causes the liver to release glucose (sugar) into the bloodstream. Glucose is then converted into fat by our cells, especially those around our stomach and hips. Increased fat production leads to weight gain, increased appetite and overeating as well as slower metabolism - all of which contribute to obesity. 

A person with insulin resistance will have an increase in both fasting and postprandial blood sugars levels that may lead to long term complications like type 2 diabetes or cardiovascular disease if left untreated for many years. Additionally, these elevated blood sugars will result in an increase in cravings and hunger. These factors are key components of weight gain. With higher fasting and postprandial blood sugars comes elevated cortisol levels, which is also associated with increased hunger and emotional eating as well as decreased energy expenditure from physical activity. It becomes a viscous cycle where any additional calories consumed due to the effects of high insulin further increase insulin resistance, leading to greater consumption of carbohydrates. What Do I Need To Know About My Diet? There are three simple steps you can take to break this vicious cycle. First, eat enough protein at each meal. Protein helps balance blood sugars because it stimulates the pancreas to produce insulin at low doses so there's less need for your body to make more when needed. Next, try to include some form of fiber with every meal and snack. Fiber binds carbs and slows their absorption rate in the digestive tract so you'll feel full longer without consuming excess calories from carbs. Lastly, don't skip meals. Skipping meals forces your body to conserve stored energy so it doesn't have to work too hard digesting food. However, this often results in overeating later on during the day because we're already hungry and our metabolic hormones are working overtime trying to catch up on missed calories. So what should we do instead? Eat small, frequent meals throughout the day, grazing on healthy snacks like fresh fruit instead of binging late at night. By preventing big spikes in blood sugar and regulating insulin output, you'll avoid both hormonal imbalance and weight gain. Eating to maintain stable blood sugar and balancing your diet to include lean proteins, healthy fats, and slow-digesting carbs will help prevent insulin resistance.

Why Do We Have Trouble with Insulin?

Our cells need insulin to take in glucose (sugar) for energy. If we have too much sugar in our blood, it can damage our organs. Insulin helps keep our blood sugar levels in check by ushering glucose into our cells. But when we eat too many processed foods and simple carbs, we overload our system with sugar and it becomes resistant to insulin's effects. This is called insulin resistance. When we become insulin resistant, we may start to see problems with weight gain, cravings, fatigue, and other hormonal imbalances. Insulin helps us feel full and satisfied after eating. Without it, we don't get that same satisfaction from food so we end up overeating which leads to obesity. Insulin also regulates hormones like testosterone, estrogen, cortisol, DHEA and growth hormone. These hormones are important for things like weight management and bone health. Insulin Resistance has been linked to inflammation in the body which increases the risk of heart disease, cancer, and diabetes. Being overweight or obese significantly increases your risk of these diseases. A study done at Stanford University found that even moderate weight loss can reduce inflammation. It’s time to learn how unbalanced blood sugars impact your hormones and weight! You might be asking yourself what you can do about this problem. One way to manage insulin resistance is to increase fiber intake, decrease refined carbohydrates, limit portion sizes, stop snacking on high glycemic index foods late at night and make sure you're getting enough protein throughout the day. Consult your doctor if you experience severe symptoms of diabetes such as blurry vision or numbness in hands and feet. You'll find more tips on healthy diet changes here! It’s not always easy to go through a complete overhaul overnight, but there are a few simple steps you can take now to help mitigate the risks associated with insulin resistance. Here are a few changes you can make today: 1) Increase Fiber Intake: Soluble fiber binds to bile acids and cholesterol making them less likely to form plaque in your arteries. Studies show people who increased their fiber intake by 10 grams per day reduced their LDL cholesterol level by 11%. 2) Decrease Refined Carbohydrates: People who decreased their carbohydrate consumption by 130 grams per day lowered their triglyceride levels 18% over 12 weeks. 3) Limit Portion Sizes: Did you know that larger portions lead to higher calorie intakes?

Sugar, Stress and Hormones

Unbalanced blood sugar levels can wreak havoc on our hormones and weight. When we eat sugary foods, our blood sugar levels spike and then crash, leaving us feeling tired, irritable and craving more sugar. This roller coaster ride puts stress on our adrenal glands, which can lead to weight gain.Plus, when our blood sugar is unbalanced, we tend to crave unhealthy foods that are high in fat and calories. This can make it very difficult to lose weight and keep it off. So if you're struggling with your weight, it's important to take a look at your blood sugar levels and see if they might be the culprit. One of the most common signs of an imbalance is frequent hunger or cravings for sweets. Another sign could be fatigue, anxiety or difficulty concentrating. 

What should I do? If you suspect your blood sugars may be out of balance, talk to your doctor about how to best diagnose and treat this condition. They may recommend diet changes (eating fewer carbs), lifestyle changes (exercising regularly) or medication as needed. If left untreated, uncontrolled diabetes can lead to health problems like heart disease, stroke and nerve damage. Talk to your doctor today about whether you need to be tested for diabetes or any other type of blood sugar disorder. A simple test will help determine if your symptoms are caused by an imbalance and what steps you need to take next. It's important to remember that there are effective treatments available for people who want to maintain healthy blood sugar levels. Make sure to consult your physician if you have concerns about your blood sugar level or know someone who does.

What Happens When We Eat Carbohydrates

Carbohydrates are the body's main source of energy and are found in foods like bread, rice, pasta, cereal, and fruits. When we eat carbohydrates, our bodies break them down into glucose, which is then used for energy. If we eat more carbohydrates than our bodies need for energy, the excess glucose is stored in our liver and muscles in the form of glycogen. When we need more energy (like during exercise), our bodies convert glycogen back into glucose and release it into the bloodstream. Glucose can also be released when cells are under stress from infection or inflammation. 

If blood sugar levels remain high over time, our pancreas begins to produce too much insulin to bring blood sugar levels back to normal. Over time, this can lead to type 2 diabetes, a disease that affects almost one out of every four Americans age 65 or older. 

When blood sugar levels stay high over time, not only does it make us feel sluggish and tired; but it also creates imbalances in hormones such as testosterone and estrogen, increases inflammation in the body (which leads to weight gain), and makes us crave carbs even more! It’s no wonder so many people find themselves bingeing on junk food when they're feeling stressed or low on energy! Luckily, there are some simple lifestyle changes you can make to prevent these symptoms and protect your health long term. Check out these five healthy habits that could save your life:

1) Drink lots of water - Drinking plenty of water will help keep your body hydrated by keeping your organs functioning properly. It will also reduce feelings of hunger because our brains associate dehydration with hunger pangs. So instead of reaching for an unhealthy snack in between meals, try drinking a glass of water first. 

2) Eat plenty of protein - Protein takes longer to digest than carbohydrates, which means it will keep you feeling full longer--even after a light meal. Plus, eating enough protein helps maintain muscle mass and slows down the aging process. One way to get more protein is to add beans, legumes, tofu, or other vegetarian sources of protein to dishes like soups and salads. 

3) Exercise regularly - You don't have to exercise for hours at a time! Studies show that just 10 minutes of exercise three times per week can provide major benefits for weight loss and heart health. Plus, getting in shape has been shown to boost mood and fight depression better than antidepressants do! To get started today: take a walk around your neighborhood before dinner or go jogging outside at lunchtime. And if you want something more intensive?

A Few Words About Fats

Most people think that in order to lose weight, they need to cut down on their fat intake. However, this is not always the case. In fact, our bodies need fats in order to function properly. The problem arises when we consume too many processed and refined fats, which can lead to weight gain and hormonal imbalances. Eating these types of fats can cause inflammation, which leads to an increased risk of cardiovascular disease. Additionally, the body will burn fewer calories because these types of fats are so dense. 

The bottom line? Fats are necessary for our bodies but we need them in moderation and from natural sources like avocados, olives, nuts, seeds and lean animal protein (including eggs). These foods should make up about 30% of your daily caloric intake. Stay away from trans fats, saturated fats and processed or fried oils. If you're trying to increase your good cholesterol levels, monounsaturated and polyunsaturated fats can help. To keep a balance of good cholesterol and bad cholesterol, eat a low-fat diet with plenty of fruit and vegetables. Also, limit the amount of sugar you eat since sugar increases insulin levels in the bloodstream which then triggers storage of excess carbs as fat cells. Try to limit yourself to less than 25 grams of sugar per day by cutting out soda, juices, candy bars and cookies. You can find healthy alternatives at most grocery stores if you don't want to completely eliminate sugars from your diet. Simply replace regular table sugar with honey, maple syrup or stevia extract. Be aware of how much sweetener you use and be sure to count it into your carbohydrate limit for the day. Finally, one last word about alcohol: When consumed in excess, alcohol can have negative effects on hormones and weight loss efforts. Alcohol impairs the liver's ability to produce glucose which causes spikes in blood glucose levels - leading to a feeling of hunger even after eating. It also has a tendency to trigger cravings for more high-calorie food due to its mood altering properties. One alcoholic drink every now and again is fine but try not go over three drinks per week if possible! It's also important to note that no matter what kind of beverage you're drinking, remember to stay hydrated! Drinking plenty of water throughout the day will give your body some relief from bloating and water retention. It'll also allow you to feel full more quickly without consuming extra calories! You can carry a water bottle around with you to sip on all day and, when you know you'll be having a particularly salty meal, try substituting plain water for the bread. This will reduce your sodium intake significantly. Avoiding salt altogether can be difficult in Western culture where processed foods are common but it's worth the effort to decrease your salt intake. The following five tips may help: 

To add flavor without extra salt, experiment with herbs and spices instead of relying only on salt.

If a recipe calls for dried herbs, substitute fresh ones for half the amount called for in the recipe. For example, instead of using 1 tsp of dried basil, use 1/2 tsp of fresh basil leaves instead. Try adding a pinch of ground coriander or cinnamon to your dishes. 

Use lemon juice, wine vinegar, balsamic vinegar or soy sauce instead of salt to enhance the flavors in your dishes. 

Adding a little extra garlic can also help bring out the flavors in your dish without adding any extra salt. 

Experiment with different cooking methods for your favorite recipes and see if you can do without the added salt! If you're used to salt and pepper on your foods, start adding other seasonings in order to avoid salt. Read the labels of the packaged goods you buy for more information about how much salt is in your everyday foods. If you're craving something salty, try dipping a carrot or celery stick in hummus or almond butter. This will satisfy your taste buds without packing on the pounds!

What Happens When We Don’t Eat Enough Carbs

When we don’t eat enough carbs, our blood sugar levels drop and our bodies go into starvation mode. In starvation mode, our bodies hold onto fat stores and release stress hormones like cortisol. These hormones make us feel hungry and can lead to cravings for unhealthy foods. Additionally, when our blood sugar is unbalanced, we may have trouble sleeping and feel tired during the day. This can impact our ability to make healthy choices and exercise, furthering the cycle of weight gain. It is important to get good sources of protein and carbohydrates at every meal so that you can keep your blood sugars balanced. You should also pay attention to how many calories you are consuming each day so that you stay within a reasonable range. Aim for about 1500-2000 calories per day. If you are eating fewer than this, then it is time to step up your workouts or increase your caloric intake with some healthy snacks and extra fruits or vegetables. Remember to also get plenty of sleep! Sleep helps keep our blood sugar levels in balance by restoring glycogen stores in muscles and liver which break down glucose while we sleep. Getting enough rest will help reduce stress hormone production which can cause unwanted hunger or cravings throughout the day as well as nighttime awakenings that interfere with sleep quality. It is best to aim for 7-8 hours of sleep per night. Establishing a routine before bedtime can help your body wind down and prepare for the next day ahead. Consider taking an evening bath, reading, journaling, or even meditating to promote relaxation before bedtime. With these steps in place, you will be on your way to better health and lower risks of obesity

Clearing up Some Misconceptions about Low-Carb Diets

There's a lot of misinformation out there about low-carb diets. Some people think that they're nothing more than a fad, while others believe that they're the key to weight loss. But the truth is, low-carb diets are neither of these things. In fact, they can be incredibly beneficial for our health. Low-carb refers to consuming fewer carbs from breads, pasta, and rice and more from fruits and vegetables. With fewer carbs in your diet you won't have as many cravings throughout the day because carbohydrates trigger hunger hormones in your body. It also lowers blood sugar levels which reduces insulin resistance (the root cause of most diseases) and helps you lose weight faster because insulin slows down fat burning. Finally, a low-carb diet can help with brain fog caused by high blood sugar levels which leads to fatigue - so if you need an energy boost at work or school this may be just what you need! Low-carb isn't for everyone though. If you struggle with heart disease, kidney problems, Type 1 diabetes, or some other form of diabetes you should talk to your doctor before starting any kind of eating plan. For those who don't have any known medical issues and who want to give it a try though, start slowly by reducing one type of carb per week such as grains or starchy veggies like potatoes until they're no longer part of your daily intake. Then replace them with healthy fats, protein, and vegetables. And remember, low-carb isn't something that should be followed forever but rather as a temporary solution to fix insulin resistance and get rid of unwanted pounds. 

The benefits of lowering carbohydrate intake are undeniable - even beyond weight loss. A lower carbohydrate intake makes you feel fuller on less food which means less calories consumed over time equals weight loss! Cutting back on carbs can reduce your risk for chronic conditions like heart disease and diabetes too since both conditions are tied closely to higher blood sugar levels. Whether we've been overweight for years or recently gained a few pounds due to stress or traveling (which typically involves going off track), lower carbohydrate intakes can help us all get back on track sooner rather than later. Plus, studies show that when people eat a low-carb diet their weight stays off for much longer periods of time. It's not just about how long you keep the weight off either; studies show it takes less time to lose pounds on a low-carb diet versus a high-carb one too. All in all, cutting back on carbs has proven to provide incredible benefits beyond weight loss alone. From clearer skin, increased energy, and reduced inflammation to better mental clarity, cardiovascular health, and longevity, a lower carbohydrate intake is essential for overall well-being. That being said, anyone who struggles with heart disease, kidney problems, Type 1 diabetes, or another form of diabetes should talk to their doctor before starting any kind of eating plan. Those without these conditions who want to give it a try though should take it slow. Start by reducing one type of carb per week like breads or grains and then replacing them with healthier choices like vegetables and proteins. Low-carb shouldn't be seen as the only way forward but rather a helpful tool when used sparingly. We're constantly bombarded with messages that tell us that carbs are bad for our bodies and should be avoided at all costs. Though it might seem like the best route to weight loss, eliminating a whole macronutrient can lead to malnutrition and poor health. We need carbs for energy, for starters, and they're important in balancing blood sugar levels. Once you eliminate them completely you'll end up hungry and tired and will probably fall right back into old habits of overeating or snacking on unhealthy foods. Eating healthy low-carb meals instead of strict low-carb ones will allow you to reap the benefits of a lower carbohydrate intake without risking your physical or mental health.