In yesterday´s live call we talked about how to reverse 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.

Hi @Elena Maren I thought I remember reading somewhere that you use Yerba Mate tea when you fast. Is that right? I can't find the post now. I am thinking of embarking on 72 hour fast and I was wondering if just water and the Yerba Mate is enough. Since you told me to drink it after meals I have been doing that but I wasn't sure whether using it during a fast is a good thing. It is still too cold in England to start making green veggie juice so I thought maybe a warm fast might be better. ☺️

We move to our second week of our MAY CHALLENGE: Dealing with Insulin Resistance. Last week we talked about: 🟢What is insulin? 🟢Self-diagnosed quiz to find out if you are insulin resistant or not. 🟢How to do we diagnose the Insulin Resistance through lab works? This week we will start to talk about: 📣📣📣📣📣📣📣📣📣📣📣📣📣📣📣📣📣📣 steps we have to take to deal with the insulin resitance. 📣📣📣📣📣📣📣📣📣📣📣📣📣📣📣📣📣📣 So we will have the Live Call on Wednesday at 20.30 (UK TIME) to start talking about the steps we have to take. Join and ask your questions. Or, if time is not suitable for you, let the questions here in a comment.

Good morning, beautiful people and I hope you have a gorgeous Monday! May will be a month where we will talk a lot about insulin and about insulin resistance. And we will talk about all the key things we could implement to fix the insulin resistance. We will take it step by step. Don´t worry, everything will remain posted in the Classroom and you can get back to it whenever you feel like it. This is what we will do, step by step: 📝📝📝📝📝📝📝📝📝📝📝📝📝📝📝📝📝📝📝 1️⃣Assessment: you will take a quiz to see if you have insulin sensitivity (or resistance) - as soon as you can. 2️⃣Note down your score. You can publish it here as a comment if you want or make a post of your own under Challenges. - until the end of this week 3️⃣Implement lifestyle changes (at least one a week) to start tackling your insulin issues throughout the month of May. 📝📝📝📝📝📝📝📝📝📝📝📝📝📝📝📝📝📝📝 Let´s go! We can do this!

How does the fiber challege go? Have you managed to introduce more fiber into your diet? Leave a comment below if you want to share some of the changes you've already implemented. And a little bit about lettuce, one of the first choice in fiber which I don't like at all. I am not a fan of the lactuca family (lettuces of all kinds, including iceberg). Why? Well, lettuce has a reputation for being the “healthy default,” but the truth is a bit more nuanced. It’s refreshing, light and easy to eat in big bowls , but nutritionally it's quite different than darker leafy greens. Lettuce is mostly water and very little fuel. Classic lettuces (iceberg, romaine, butterhead) are 95–96% water. That’s why they’re crisp and hydrating , but it also means you get very little per 100 g in terms of fiber, protein, vitamins or minerals. You can eat a huge bowl and still barely move the needle nutritionally. Put lettuce next to spinach, kale or rocket salad and the difference is obvious. Darker greens deliver far more iron, folate, vitamin K, antioxidants and fiber. Lettuce, by contrast, is more of a carrier: it adds crunch, volume and freshness, but not much substance. So, many people go to lettuce to lose weight. BUT....lettuce is one of the crops with the biggest pesticide exposure. And we just swallow these pesticides because we eat it raw and we often eat large portions at once. If you like lettuce, you have to prioritize organic which is expensive and you still get 95% water. That's why I am not a big fan of lettuce.