Explanation
QUICKI, or the Quantitative Insulin Sensitivity Index, assesses the body's response to insulin. (source)
Low
Low QUICKI levels can result from physiological factors affecting insulin sensitivity, such as impaired liver function and decreased skeletal muscle glucose uptake. From a nutritional perspective, diets high in refined carbohydrates and saturated fats can contribute to insulin resistance, leading to lower QUICKI scores. (source, source, source)
Optimization
Avoid alcohol: Alcohol consumption has been shown to reduce insulin levels. (source, source) Alcohol increases adiponectin which increases insulin sensitivity. This decreases insulin secretion, resulting in decreased insulin levels in the blood. (source) Recommendation: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.
Supplement with carbohydrates: Carbohydrate consumption increases insulin. (source) Carbohydrates are broken down by digestive enzymes into glucose, which then enters the bloodstream, triggering the release of insulin. (source) Recommendation: Supplement with 15 to 30 g around the training window.
Prioritize complex carbohydrates: Consumption of complex carbohydrates helps control blood glucose levels. (source) Complex carbohydrates, like fiber, generate a slower release of glucose into the bloodstream compared to simple carbohydrates, due to their complex chains of sugar molecules that take longer to be broken down and converted into glucose. (source) Consuming complex carbohydrates aids in maintaining blood sugar levels. Recommendation: Consume at least 3 servings of carbohydrates daily.
One serving examples: Apple (with skin) (1 medium apple), Brown Rice (cooked) (1 cup), Orange (1 medium orange), Blueberries (1 cup)
Incorporate organic fruit juice: Carbohydrate consumption increases blood glucose levels. (source) Fruit juice contains simple carbohydrates, which are quickly broken down into glucose, which then enters the bloodstream, increasing blood sugar levels. (source, source) Recommendation: Drink 8 oz of organic juice.
High
A high QUICKI score, indicating greater insulin sensitivity, can stem from physiological factors such as efficient glucose uptake by muscles and enhanced blood sugar regulation by the liver. Nutritionally, a diet rich in fiber, healthy fats, and lean proteins can support insulin sensitivity by promoting stable blood sugar levels and reducing insulin resistance. (source, source, source)
Optimization
Limit simple carbohydrates: Consumption of complex carbohydrates helps control blood glucose levels. (source) Simple carbohydrates are quickly broken down into glucose, which then enters the bloodstream, increasing blood sugar levels. (source, source) Limiting the intake of simple carbohydrates will aid in regulating blood glucose levels. Recommendation: Limit consumption of refined foods, like pasta, white bread, and sugar.
Incorporate cinnamon: Consumption of cinnamon has been shown to elicit positive effects on blood glucose levels. Cinnamon has been shown to mimic the effects of insulin by activating pathways that lead to a reduction in blood glucose. (source) Recommendation: Consume up to 1 tsp of cinnamon daily.
Train regularly: Physical activity has been shown to reduce insulin levels, with greater effects at higher intensities. (source) Exercise helps to reduce insulin levels through multiple mechanisms. Muscle enhances cellular glucose uptake, independent of insulin, while also increasing insulin sensitivity. (source) Further, data suggests that exercise improves beta cell function, which aids in regulating insulin levels. (source) Recommendation: Follow a structured training program that exerts your body through multiple resistance and aerobic intensities. This includes a structured aerobic program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week and a structured resistance training program with moderate to heavy loads at least twice a week for resistance training. The final set of each resistance training exercise should be taken within two repetitions of failure.
Avoid prolonged sitting: Walking has been shown to positively affect blood glucose levels. (source) Exercise helps to reduce insulin levels through multiple mechanisms. Muscle enhances cellular glucose uptake, independent of insulin, while also increasing insulin sensitivity. (source) Further, data suggests that exercise improves beta cell function, which aids in regulating insulin levels. (source) Breaking up prolonged periods of sitting with movement will help regulate insulin levels in the body. Recommendation: Break up each hour of sitting with at least five minutes of physical activity, such as body weight squats, knee raises, walking, and push-ups. Do a daily structured walk of at least one mile.
Prioritize sleep: Insufficient sleep is associated with dysregulated insulin. (source) By disrupting the body’s circadian rhythm, poor sleep can increase cortisol production negatively affecting insulin sensitivity causing a rise in insulin production. (source) Prioritizing sleep will help regulate this cascade and decrease insulin levels. Recommendation: Strive to get 8 to 10 hours of sleep for optimal recovery and adaptation.
Supplement with berberine: Berberine has been shown to decrease insulin concentrations. (source) Berberine supports healthy insulin levels through a variety of mechanisms. Berberine increases the activity and proliferation of insulin beta cells and promotes glucose uptake and insulin receptor expression while reducing inflammation. (source, source, source) Recommendation: Supplement with at least 1 g of berberine daily.
Incorporate green tea: Drinking green tea has been shown to decrease fasting glucose. (source) Green tea contains EGCG, or epigallocatechin gallate, a compound that promotes cellular glucose transport proteins. (source) Recommendation: Drink at least one 8 fl oz cup of green tea daily.
Associated Biomarkers
