🥗🏃⚕️🛌Reversing Insulin Resistance🥗🏃⚕️🛌
The good news? It's one of the most reversible metabolic conditions there is. But how aggressively you tackle it should match how far down the road you already are. Here's the framework I use with my patients: severity-matched protocols, nothing one-size-fits-all.
📍 Level 1 : Mild or recent onset
- The foundation fix: you're catching this early, that's huge. At this stage, small, consistent changes move the needle fast. The goal is to reduce the insulin "noise" in your system without turning your life upside down.
- asting: 12-hour overnight fast. Finish dinner by 8pm, eat at 8am. Simple.
- Nutrition: Carb backloading — save your carbs for the post-workout.
- Training: Resistance training 2x per week. Muscle tissue is your insulin sink.
- Sleep: Prioritise sleep hygiene. One bad night raises fasting insulin measurably.
📍📍Level 2 : Moderate or chronic
- Time to get serious: if the mild fixes haven't moved your numbers - or you've been dealing with this for years - you need a more deliberate approach. This is where real metabolic transformation starts to happen.
- Fasting: 16:8 daily. Eating window 11pm–7pm. Non-negotiable.
- Nutrition: low-carb, under 75g per day. Focus on protein and healthy fats.
- Training: resistance 3x/week + daily Zone 2 cardio (30–45 min walk counts)
- Lifestyle: cortisol management becomes critical. Stress spikes insulin too.
📍📍📍Level 3 : Severe or advanced
- Full metabolic reset: this is the territory where half-measures don't work. Severe insulin resistance often comes alongside elevated HbA1c, fatty liver and pre-diabetes. The protocol is strict - but the results when followed properly are profound.
- Fasting: 18:6 or 20:4. Extended fasting windows force fat adaptation.
- Nutrition: Ketogenic - under 20g net carbs. Strictly.
- Training: Resistance training + low-intensity movement daily. Start gently.
- Monitoring: At Level 3, please work with a metabolic health practitioner. This protocol is powerful - and that power needs to be monitored.
What is the common denominator here? Reducing insulin exposure over time.
Every meal, every skipped snack, every rep in the gym is a push for your cells to become sensitive again. The body wants to heal - your job is to create the conditions for it.
Do you have a tool that you use? How does it work?
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🥗🏃⚕️🛌Reversing Insulin Resistance🥗🏃⚕️🛌
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