Managing Insulin Resistance

Understanding Insulin Resistance

• Insulin Resistance: Body's rules for fat storage change.
  • Fat gain becomes effortless.
  • Traditional methods for fat loss may become ineffective.

New Rules to Reverse Insulin Resistance

1. Track Insulin, Not Calories

   • Insulin, not calorie intake, determines fat storage.
   • Elevated insulin during food intake prompts energy storage in fat cells.
   • Type 1 Diabetes Insight:
     • Type 1 diabetics with diabulimia manipulate insulin to avoid fat storage.
     • Dangerous method leading to starvation and ketoacidosis.
   • Dietary Impact on Insulin:
     • Carbohydrates cause the highest insulin spikes.
     • Proteins cause moderate insulin spikes.
     • Fats cause minimal insulin spikes.
   • High-Fat Diet Benefits:
     • Consume fat first; boosts metabolism in low insulin states.
     • Promotes energy usage over fat storage.
     • Example: Adding MCT (medium-chain triglycerides) can aid in weight loss despite high calories.
   • Carb Restriction:
     • Keep carbohydrate intake under 20 grams per day.

2. Avoid Eating After Dark

   • Timing of meals affects insulin production.
   • Morning Cortisol Spike:
     • Morning rise in cortisol naturally increases glucose and insulin.
   • Meal Timing:
     • Prioritize meal consumption during daylight.
     • Eating closer to sunrise aligns better with natural insulin patterns.
     • Avoid late-night eating to improve next-day insulin levels.

3. Measure to Manage

   • Insulin Measurement Challenges:
     • Direct measurement of insulin is volatile.
   • Alternative Measurement - Dr. Baas Ratio:
     • Uses glucose and ketone levels as a proxy for insulin.
     • Calculated as glucose divided by ketones.
     • Lower ratio indicates lower insulin levels.
   • Optimal Measurement Time:
     • Measure glucose and ketones first thing in the morning for accurate data.

Conclusion

• Focus on high-fat, low-carb diet.
• Time meals to avoid eating after dark.
• Use the Dr. Baas ratio to track insulin effectively.
• Further resources available for best foods for managing insulin resistance.