How You Can Reverse Insulin Resistance

How You Can Reverse Insulin Resistance

Insulin resistance is a huge threat to public health. It’s already widespread, and it won’t be going away anytime soon. It can lead to type 2 diabetes if left untreated, and is thought to increase the risk of heart disease, Alzheimer’s disease, and cancer. That’s why it’s so important to take strong and decisive action to reverse it, or better yet prevent it ever happening.

What can you do with your diet to reverse insulin resistance? 

  • Make whole-kernel rye bread (with no added sugars) a part of your diet. Rye contains nutrients that have been shown to regulate expression of genes that control blood glucose, and it’s also rich in healthy fiber!
  • Eat a broad variety of fruits and vegetables high in polyphenols, anthocyanins,  and flavonoids, in particular, those with a low glycemic index (GI).
  • Eat anti-inflammatory foods like spinach, sweet potatoes, and add turmeric wherever possible; consider taking a curcumin C3 supplement as added insurance.
  • Eat 6-12 cage-free, omega-3 eggs, yolks and all, every week (more is okay if your genetics for cholesterol is favorable).
  • Eat flax seeds, raw walnuts, and pumpkin seeds several times per week.
  • Include fermented vegetables like lacto-fermented sauerkraut in your daily diet.
  • Add small amounts of EVOO and avocado to your meals.
  • Eat beans — garbanzos, pintos, and black beans!
  • Keep the glycemic load (GL) of meals small, and keep daily loads between 60 and 100.
  • Include 14 grams of fiber for every 1,000 calories consumed.
  • Include some protein with every meal or snack, and eat it before anything else.
  • No more alcohol.
  • No more junk food, fast food, or highly processed food.
  • Keep calories moderate.
  • Drink two full glasses of water before each meal and sip water throughout the day.
  • Consume at least two full tablespoons of high-quality apple cider vinegar throughout the day, preferably a bit more, and be sure it’s unfiltered and raw.
  • Have a couple of teaspoons of cassia cinnamon every day
  • Take a high-quality chromium supplement.
  • Include onions in your menu.
  • Drink green tea
  • Take Vitamin D-3, fish oil (2-3 capsules daily), alpha-lipoic acid (300 mg twice daily), and magnesium supplements.
  • Exercise portion control and, if necessary, use a food journal.

What should I do for exercise?

A combination of resistance training and moderate to vigorous cardiovascular exercise is preferable, but if you’re deconditioned, walking 30 minutes per day would be a wonderful beginning. If you are overweight, your immediate goal is to combine exercise with a healthy diet, including the elements listed above, to improve body composition and lose visceral fat, which is positively correlated with insulin resistance and chronic inflammation.

If you are already accustomed to weight training, stick mostly with compound movements, choose weights you can do about 10-12 times with real effort and complete 3-5 sets of each exercise. Do three exercises for each muscle group. A personal trainer can help you design a program if you’re unsure what to choose.

Exercise each muscle group twice per week and allow at least 72 hours between workouts to promote full recovery and muscle growth. Occasionally, take an easy day with no weightlifting and no hard interval work. Go for a walk and enjoy yourself.

Make this lifestyle the new normal. Persist, and you will banish insulin resistance. But before you embark on your new life, tell your doctor what you plan to do, just in case you have a health condition that requires close monitoring.