Insulin resistance is when your cells stop responding properly to insulin, leading to high blood sugar, weight gain, fatigue, sugar cravings, and hormonal imbalance. Left untreated, it can progress to diabetes, cardiovascular issues, and chronic inflammation. The good news? A detailed, terrain-focused approach works better than guessing.
Here’s how I help patients tackle insulin resistance with nutrition, lifestyle, and targeted supplements.
Lifestyle Recommendations
- Fasted Power Walks: 30–45 minutes daily. Boosts fat metabolism, improves insulin sensitivity, and increases energy.
- Strength Training: 3–4x per week using weights, resistance bands, or bodyweight exercises. Builds lean muscle and improves glucose uptake.
- Optional HIIT: 1–2x per week if cleared for high intensity. Increases insulin sensitivity and metabolic rate.
- Stress Management: Meditation, deep breathing, yoga, or journaling daily. Reduces cortisol, supports blood sugar balance, and lowers inflammation.
- Sleep Optimization: Aim for 7–9 hours nightly. Poor sleep worsens insulin resistance and cravings.
Nutrition Guidelines
- Protein: Eggs, chicken, fish, lentils, quinoa (stabilizes blood sugar, supports lean mass).
- Healthy Fats: Avocado, olive oil, ghee, coconut oil, chia, hemp, walnuts (supports hormone production and satiety).
- Complex Carbs: Sweet potato, quinoa, basmati rice, lentils (slow-digesting energy).
- Vegetables: Cruciferous vegetables (broccoli, kale, Brussels sprouts) support estrogen detox and liver health.
- Gut Support: Fermented foods (kimchi, sauerkraut, kefir) improve microbiome and reduce inflammation.
- Avoid: Processed sugar, pastries, sugary drinks—these spike insulin and worsen metabolic imbalance.
Herbs & Supplements
- Vitamin D3: 2000–5000 IU/day. Supports pancreatic beta-cell function, improving insulin secretion.
- Magnesium: 300–400 mg/day (glycinate). Enhances insulin signaling.
- Inositol (Myo + D-Chiro): 2–4 g/day. Improves insulin sensitivity and ovarian hormone balance.
- Berberine: 500 mg 2–3x/day before meals. Lowers blood sugar, improves insulin signaling.
- Cinnamon Extract: 500–1000 mg/day. Supports glucose regulation.
- Chromium Picolinate: 200–400 mcg/day. Enhances insulin receptor function.
- Omega-3 Fatty Acids: 2–3 g EPA/DHA daily. Reduces inflammation, supports insulin sensitivity.
- Gymnema Sylvestre: 200–400 mg/day. Reduces sugar cravings and supports blood sugar control.
- Bitter Melon: Capsules or tea. Natural glucose regulator.
Why This Approach Works
A personalized, terrain-based approach addresses the root causes of insulin resistance, not just blood sugar numbers. By combining lifestyle, nutrition, and targeted supplementation, patients achieve:
- Stable energy and reduced cravings
- Sustainable weight loss
- Hormonal balance
- Improved metabolic markers
Ready to take control of your metabolism?
Book a consultation today to create a personalized, results-driven plan to reverse insulin resistance from the inside out.
