If I Suddenly Became Insulin Resistant, This is What I’d Do to Reverse it

I will wake up hungry in the morning if I have carbs in the evening.

What to do: Practical Takeaways *Dietary Adjustments:* • *Time-Restricted Eating:* Eat within a 12-hour window daily, for example, from 7 a.m. to 7 p.m. This 12-hour fasting period helps lower insulin levels and improve insulin sensitivity. • *Separate Fats and Carbohydrates:* Avoid consuming fats and carbohydrates together in the same meal to optimize fuel partitioning in cells. Focus on carbohydrate-rich meals being low in fat and fat-rich meals being low in carbohydrates. • *Evening Carbohydrate Allocation:* Consume the majority of your carbohydrates in the evening, ideally around 5 p.m., to align with your circadian rhythm and potentially enhance sleep quality, which is important for insulin sensitivity. • *Saturated Fat Control:* Limit saturated fat intake to approximately 30% of your total fat intake, especially when eating carbohydrates, to prevent a distorted insulin response. Prioritize monounsaturated fats (around 40%) and consider saturated fats from dairy sources like aged Parmesan in moderation. • *Polyphenol-Rich Foods:* Increase your intake of polyphenol-rich fruits such as blueberries, raspberries, and strawberries, as well as deep leafy greens, due to their anti-inflammatory and insulin-sensitizing properties. • *Natural Sweetener Preference:* Replace refined sugars with natural sweeteners like honey or maple syrup, which contain antioxidants and enzymes that may offer advantages over refined sugars. • *Egg Consumption:* Eat more eggs, particularly free-range and pasture-raised eggs, for their nutritional benefits and favorable fat profile, which is higher in monounsaturated fats compared to saturated fats. *Exercise Recommendations:* • *Fasted Workouts:* Exercise on an empty stomach to encourage your body to become more fat-adapted, promoting fat utilization as the primary fuel source and improving insulin sensitivity. • *Full Body Resistance Training:* Incorporate full-body resistance training three to four times per week, along with High-Intensity Interval Training (HIIT), to build muscle mass, increase mitochondrial density, and enhance glucose uptake throughout the body. *Lifestyle and Supplement Tips:* • *Red Light Therapy:* Utilize a 660 to 700 nanometer wavelength red light therapy device to enhance insulin sensitivity by improving mitochondrial function and reducing oxidative stress and inflammation. • *Periodic Fasting:* Implement periodic 18-hour fasts approximately twice a week to challenge your system, boost fat utilization, and improve mitochondrial function. • *Allulose with Carbohydrates:* Use allulose, a sweetener, with carbohydrates to lessen glucose spikes by occupying glucose and fructose receptors. • *Consider Supplements:* Explore supplements such as berberine, trimethylglycine (TMG), cinnamon, and methylene blue to support insulin sensitivity and metabolic function.

I’ve heard that a woman’s diet and fitness needs are quite different than this, that ebb and flow with her cycle, and are particularly different during perimenopause. Would love to see more videos on that

My “whole food” meal plan is FREE. Teaches how to eat for fat loss, muscle building and longevity. http://www.thomasdelauer.com/eatrealfood - consider it my “thank you” for subscribing to my channel and newsletter!

Thomas, everyone talks about insulin resistance. Would you please research and do a video on leptin resistance and how to combat it? Thank you in advance! ❤❤

Great vid Thomas!! Thank you so much for sharing your knowledge with us.

There are tons of videos and what to do for fat loss and insulin resistance, but I think this is one of the better packed all-in-one people (me) can actually use to write an effective plan and produce real results. I love this format "what would my plan be if I get in x kind of trouble". Thank you!

Thomas!! Next episode “If I had cancer, here’s the first things I’d do”

Very insightful I do 14 hour fast daily and end the fast with a 45 minute weight training session and that has helped me lose 20 kgs in a year!!

Nice to have all this info in one spot from a reliable source. 😊