How To Reverse Insulin Resistance

Insulin resistance is a growing health concern that affects millions of people worldwide. It occurs when the body's cells become less responsive to insulin, a hormone that regulates blood sugar levels. This condition can lead to serious health issues like type 2 diabetes and metabolic syndrome if not managed properly. In this blog post, we'll explore the causes, symptoms, and effective strategies to combat insulin resistance.

What is Insulin Resistance?

Insulin resistance occurs when cells in your muscles, fat, and liver don’t respond well to insulin and can’t use glucose from your blood for energy. To compensate, your pancreas makes more insulin. Over time, your blood sugar levels go up.

Let us explain with this analogy that offers a clear and relatable way to understand the complex concept of insulin resistance. By visualising your body’s metabolic process as a bustling city with insulin acting as a traffic cop, you can easily grasp how modern lifestyle factors contribute to this condition. Here’s how it works

How Do You Test for Insulin Resistance?

If you suspect you may have insulin resistance, it's important to get tested. There are several methods healthcare professionals use to diagnose insulin resistance, including:

Fasting Blood Glucose Test This test measures your blood sugar levels after an 8-12 hour fast. High fasting blood glucose levels may indicate insulin resistance.

Oral Glucose Tolerance Test (OGTT) During this test, you'll consume a sugary drink, and your blood sugar levels will be measured before and at intervals after consumption. If your blood sugar remains high after two hours, it may suggest insulin resistance.

Homeostatic Model Assessment (HOMA) This test uses a formula that considers your fasting blood glucose and insulin levels to estimate insulin resistance.

Triglyceride to HDL Ratio Can be an indicator of insulin resistance.

How Do You Know if You Have Insulin Resistance?

In addition to testing, there are several signs and symptoms that may be an indication of insulin resistance, such as:

• Abdominal obesity (excess belly fat)

• High blood pressure

• High cholesterol or triglyceride levels

• Skin tags or dark, velvety patches of skin (acanthosis nigricans)

• Fatigue or brain fog after meals

• Cravings for sugary or carbohydrate-rich foods

If you experience these symptoms, it could be a good idea to follow up with your healthcare provider

How Can Water Fasting Help with Insulin Resistance?

Fasting is a game-changer for improving insulin sensitivity. By giving your cells a break from constant insulin secretion, they become more responsive. During fasting, your body burns stored fat instead of glucose, which helps reduce insulin resistance. It also boosts adiponectin, a hormone that enhances insulin sensitivity and glucose uptake.

Water fasting has been shown to improve insulin sensitivity and reverse insulin resistance. During a water fast, the body shifts from burning glucose for energy to burning stored fat, a process called ketosis. This metabolic shift can help improve insulin sensitivity by

Lowering insulin levels Fasting gives the pancreas a break from producing insulin, allowing insulin levels to decrease and sensitivity to improve.

Reducing inflammation Chronic inflammation is linked to insulin resistance, and water fasting has been shown to reduce inflammation in the body.

Promoting autophagy Fasting triggers a process called autophagy, in which the body breaks down and recycles old or damaged cells, including those that may be resistant to insulin.

Overview of A Study on Prolonged Water-Only Fasting and Insulin Resistance

A recent study published in Nutrients by Gabriel et al. (2022) investigates the long-term effects of prolonged water-only fasting followed by a whole-plant-food diet on insulin resistance and other health markers. This study followed participants for six weeks after they completed the fasting protocol to see if the benefits lasted. The key findings were:

Insulin Resistance Reset

• Insulin resistance, measured by HOMA-IR scores, initially improved with fasting.

• After refeeding, there was a temporary spike in insulin resistance.

• Six weeks later, insulin resistance levels returned to baseline, suggesting a reset effect that could help manage insulin sensitivity.

Overall Health Boost

• Significant weight loss and reductions in BMI.

• Decreased abdominal circumference, blood pressure, cholesterol levels, and inflammation markers.

• These changes point to better heart and metabolic health overall.

Why It Matters

This study reveals that prolonged water-only fasting followed by a plant-based diet can give your insulin sensitivity a much-needed reset and deliver lasting health benefits. It's a powerful strategy for those looking to tackle insulin resistance and boost their overall metabolic health.

For more details, dive into the full study here.

How to Start Reversing Insulin Resistance

In addition to water fasting, there are several lifestyle changes you can make to start reversing insulin resistance

Adopt a low-carbohydrate, whole-food diet Focus on consuming non-starchy vegetables, lean proteins, and healthy fats while minimising processed foods, sugary beverages, and refined carbohydrates.

Engage in regular physical activity Exercise helps improve insulin sensitivity by increasing glucose uptake in the muscles and reducing abdominal fat.

Manage stress Chronic stress can worsen insulin resistance, so practice stress-reduction techniques like meditation, deep breathing, yoga or even gardening! Anything that makes you feel relaxed.

Get adequate sleep Poor sleep quality and duration can negatively impact insulin sensitivity, so aim for 7-9 hours of quality sleep per night.

Dietary and Lifestyle Tips for Managing Insulin Resistance

Managing insulin resistance effectively requires an approach that combines dietary and lifestyle changes. Here are some key tips to help you manage and reverse insulin resistance

Adopt a low-carbohydrate, whole-food diet

Focus on consuming non-starchy vegetables, lean proteins, and healthy fats that have a low glycemic index to minimise blood sugar spikes. It is also important to minimise processed foods, sugary beverages, and refined carbohydrates. Here are some foods to incorporate into your diet. Aim for 30% complex carbohydrates, 40% protein, and 30% healthy fats.

Non-Starchy Vegetables

• Leafy greens (spinach, kale, rocket, bok choy)

• Broccoli

• Cauliflower

• Zucchini

• Bell peppers

• Asparagus

• Brussels sprouts

• Cabbage

• Cucumber

• Celery

Lean Proteins

• Legumes (Lentils - red, green & brown, Chickpeas, Black beans, Kidney beans & Pinto beans)

• Soy Products (Tofu, Tempeh & Edamame)

• Nuts and Seeds (Almonds, Pumpkin seeds, Sunflower seeds, Chia seeds & Hemp seeds)

• Quinoa

• Wild caught fish (salmon, tuna, cod, trout)

• Eggs

• Greek yogurt (unsweetened)

• Cottage cheese

Healthy Fats

• Avocado

• Olive oil

• Coconut oil

• Nuts (almonds, walnuts, macadamia)

• Seeds (chia, flax, pumpkin)

• Nut butters (almond, cashew)

• Olives

• Wild caught fatty fish (salmon, mackerel, sardines)

• Grass-fed butter or ghee (in moderation)

• Coconut milk (unsweetened)

Low-Carb Fruits

• Berries (strawberries, blueberries, raspberries)

• Lemon

• Lime

• Tomatoes

• Melon

Foods to Minimise or Avoid

• Processed foods

• Sugary beverages

• Refined carbohydrates (white bread, pasta, rice)

• Sweets and desserts

• Chips and crackers

• Fruit juices

• Sweetened yogurts

• Processed meats (hot dogs, salami)

• High-sugar fruits (bananas, grapes)

• Alcohol (especially beer and sugary cocktails)

By incorporating these dietary and lifestyle changes, you can significantly improve your insulin sensitivity and overall health. Consistency is key, so focus on making sustainable changes that you can maintain over time - dont rush into making all of the changes, all at once.

Increase Fibre Intake

Aim for at least 25-30 grams of fibre per day. Fibre is crucial for managing insulin resistance as it helps slow down digestion, stabilises blood sugar levels, and promotes feelings of fullness. Here are various fibre-rich food sources

Soluble Fibre Sources

• Oats and oat bran (use descernment with oats - lots of people experience big blood sugar spikes with oats, if you trial the use of continuous glucose monitor - test oats to see how your body responds)

• Legumes (lentils, chickpeas, beans)

• Flaxseeds and chia seeds

• Psyllium husk

• Apples (with skin!)

• Pears

• Berries (strawberries, blueberries, raspberries)

• Carrots

• Brussels sprouts

• Barley

Insoluble Fibre Sources

• Whole wheat products

• Brown rice

• Nuts (almonds, walnuts, pecans)

• Seeds (pumpkin, sunflower)

• Leafy greens (spinach, kale, collard greens)

• Cauliflower

• Broccoli

• Celery

• Cucumber (with skin)

• Zucchini

High-Fibre Vegetables

• Artichokes

• Green peas

• Sweet potatoes (with skin)

Fibre-Rich Fruits

• Avocados

• Figs

• Blackberries

• Pears

• Prunes

• Guava

Tips for Increasing Fibre Intake

• Start your day with a high-fibre breakfast (e.g., oatmeal with berries and flaxseeds)

• Snack on raw vegetables with hummus

• Add a tablespoon of chia seeds or ground flaxseeds to smoothies or yogurt

• Choose whole grain options over refined grains

• Include a variety of colorful vegetables in your meals

• Experiment with new high-fibre recipes, such as lentil soups or bean-based dishes

Remember to increase your fibre intake gradually and drink plenty of water to avoid digestive discomfort. Also, when choosing higher-carb fibre sources like fruits and whole grains, be mindful of portion sizes to maintain a low-carbohydrate approach for managing insulin resistance.

Use smaller plates to control portion sizes

Follow the plate method: fill half your plate with vegetables, a quarter with lean protein, and a quarter with complex carbohydrates

Stay Hydrated

•  Drink plenty of water throughout the day

• Replace sugary drinks with water, unsweetened tea, or infused water

Incorporate Regular Exercise

• Aim for at least 150 minutes of moderate-intensity aerobic activity per week - walking is a great option

• Include resistance/strength training 2-3 times per week to build muscle mass

Manage Stress & Prioritise Sleep

• Practice stress-reduction techniques like meditation, deep breathing, or yoga

• Engage in hobbies or activities that help you relax

• Aim for 7-9 hours of quality sleep per night

• Establish a consistent sleep schedule and bedtime routine and consider sleep hygiene practises

Monitor Blood Sugar Levels

•  Keep track of your blood sugar levels regularly with a blood glucose monitor

• Use a continuous glucose monitor for two weeks to identify foods that work for you and that dont

Supplements to support insulin sensitivity

Supplement Wisely. Always consult with a healthcare professional trained in clinical nutrition & phytotherapy like a Naturopath, herbalist or clinical nutritionist before starting any new supplement regimen, as even though they are generally safer they may interact with medications or have contraindications for certain health conditions. It is also important to test for deficiency before starting supplementation as taking too much can also be harmful.

Myo-Inositol

• Helps improve insulin sensitivity and glucose uptake. Naturally found in fruits, beans, grains, and nuts

• Dosage: Typically 2-4 grams daily, divided into two doses

Vitamin D

• Plays a role in glucose metabolism and insulin sensitivity

• Ensure adequate sun exposure or consider supplements if necessary

• Dosage: 1000-4000 IU daily, depending on individual needs and deficiency status

Magnesium

• Enhances insulin signaling and reduces insulin resistance

• Found in leafy greens, nuts, seeds, and whole grains

• Dosage: 200-400 mg daily, preferably in the form of magnesium glycinate or citrate

L-Carnitine

• Facilitates fatty acid metabolism and improves insulin sensitivity

• Found in animal products and supplements

N-Acetyl Cysteine (NAC)

• Reduces oxidative stress and inflammation, which can contribute to insulin resistance

• Available as a supplement

Chromium

• May enhance the action of insulin

• Found in whole grains, nuts, and green beans

Dosage: 200-1000 mcg daily

Berberine (use only under the supervision of a naturopath, berberine is a powerful microbial herb that can disrupt your microbiome - this is not a long term use herb)

• A compound found in several plants that has been shown to improve insulin sensitivity

• Available as a supplement

Green Tea Extract

• Contains polyphenols, particularly epigallocatechin gallate (EGCG), which improves insulin sensitivity

• Can be consumed as a beverage or taken as a supplement

• Dosage: 250-500 mg of standardised green tea extract daily, or 3-5 cups of green tea

Alpha-Lipoic Acid (ALA)

• A powerful antioxidant that may improve insulin sensitivity

Omega-3 Fatty Acids

• May reduce inflammation and improve insulin sensitivity

• Found in fatty fish or available as fish oil supplements

• Dosage: 1-2 grams of EPA + DHA daily

Cinnamon

• May help lower blood sugar levels and improve insulin sensitivity

• Can be used as a spice in cooking or taken as a supplement

• Dosage: 1-6 grams of cinnamon powder daily, or 200-300 mg of cinnamon extract

Coenzyme Q10 (CoQ10)

• May improve insulin sensitivity and glucose metabolism

Zinc

• Plays a role in insulin synthesis and action

• Dosage: 15-30 mg daily

How to Lose Weight with Insulin Resistance - other factors to consider

Gut Health A healthy gut microbiome may play a role in insulin sensitivity. Consider incorporating probiotic-rich foods or a probiotic supplement.

Avoid Endocrine Disruptors Some environmental chemicals can interfere with hormone function. Minimise exposure to plastics, pesticides, and certain personal care products.

Gradual Weight Loss Aim for slow, steady weight loss (1kg per week) rather than rapid weight loss, which can be harder to maintain and may negatively impact metabolism.

Meal Timing Eating larger meals earlier in the day and smaller meals later may help with insulin sensitivity and weight management.

Mindset Coaching Consider investing in working with someone who is specialised in eating behaviours and adressing the root causes of eating patterns and behaviours

Personalised Approach What works for one person may not work for another. It may be beneficial to work with a health and wellness practitioner to develop a personalised plan and possibly use continuous glucose monitoring to understand individual responses to different foods and activities.

Medications In some cases, healthcare providers might prescribe medications like Metformin to help manage insulin resistance alongside lifestyle changes - Medications are NOT a life sentance despite being told you might be on them for life. There is a way insulin resistance without medication. A extended waterfast is a great way to jumpstart this process and achieve a balanced insulin sensitivity quickly. Get in contact with us here to discuss a personalised plan for you.

NEAT (Non-Exercise Activity Thermogenesis) Increasing daily movement outside of structured exercise (e.g., taking stairs, fidgeting, standing more, parking further away) can contribute to overall calorie burn.

Is Insulin Resistance and Diabetes the Same?

While insulin resistance and diabetes are closely related, they are not the same condition. Insulin resistance is a precursor to type 2 diabetes, but not everyone with insulin resistance will develop diabetes. However, if left untreated, insulin resistance can progress to prediabetes and eventually type 2 diabetes.

A venn diagram showing the differences between Insulin Resistance and Type 2 Diabetes to answer the question, Are diabetes and insulin resistance the same thing?

Insulin resistance is a serious condition that can lead to type 2 diabetes and other metabolic disorders if left untreated. Water fasting, along with lifestyle changes like a low-carbohydrate diet, regular exercise, and stress management, can be powerful tools in reversing insulin resistance and improving insulin sensitivity. By understanding how to test for insulin resistance, recognising the signs and symptoms, and implementing effective strategies for weight loss and reversing the condition, you can take control of your health and reduce your risk of developing diabetes and other chronic diseases. Sign up to our mailing list here