Insulin Resistance and How to Manage It

Key Points

• Insulin resistance is caused by overproduction of insulin over a long period.
• Insulin is essential for life but too much of it can be problematic.

Factors Influencing Insulin Production

1. Type of Food

   • Carbohydrates: Cause the quickest and highest insulin production.
   • Protein: Causes slower insulin production with lower peak levels.

   • Fat: Causes the slowest and least abundance of insulin production.

   • Dietary Advice:
     • Limit carbohydrate intake.
     • Eat sparse amounts of protein.
     • Consume mostly fat (Keto Diet).

2. Size of Food

   • Ground or powdered foods stimulate more insulin.
     • Pulvarized Carbs -> Highest insulin production.
     • Processed fats, proteins also stimulate insulin significantly.
   • Dietary Advice:
     • Avoid processed foods (e.g., flour, sugar).
     • Chew your food rather than consuming ground or powdered forms.

3. Timing of Food

   • Circadian Rhythm: Body's natural cycle affects insulin and glucose levels.
     • Sunrise signals body to release stored glucose.
     • Insulin resistant patients often have high blood sugars in the morning.
   • Timing Strategy:
     • Eat only during daylight hours (closer to sunrise).
     • Avoid eating after sunset to prevent high glucose and insulin levels overnight.
     • More hours between last meal and sunrise leads to better results.

General Guidelines

• Reduce insulin production
  • Eat mostly fats with some protein, avoid carbohydrates.
  • Avoid processed foods; opt for whole foods.
  • Consumption should mostly occur in daylight.

Additional Resources

• A grocery list tailored for insulin resistance management is available. Check it out for more guidance.