Avoid snacking- snacking will cause a rise in insulin even if there is a low sugar content. Eat two or three meals per day with a 4-6 hour gap between each meal having water, tea or coffee in between and no sugary or carbon dioxide-containing drinks.
Ensure solid protein alongside carbohydrate in every meal. Having starch alone quickly converts to glucose and absorbs into the circulation stimulating insulin production and insulin resistance.
Avoid ultra processed foods - these all disrupt the gut bacteria and destroy the lining of the gut and increase insulin resistance.
Gut Health
Apple cider vinegar - warm water with apple cider vinegar on waking and in the evening reduces the amount of bad bacteria in the gut and reduces inflammation. It also reduces gut inflammation allowing the small villi within the gut to heal and this can naturally increase absorption of essential trace elements such as iron, Vitamins B12 and folate, Vitamin D, selenium, chromate, zinc, magnesium.
Oil - many studies have shown having oil before the first meal and evening meal lines the guts, protects the lining and stops insulin spiking after eating. This is why individuals who have a high olive oil content in the diet have a reduced risk of cardiovascular disease, stroke and dementia. Butter and cream can work just as well but avoid synthetic products such as margarine as these do not have the same beneficial effects. Oil and butter do not increase cholesterol - this is myth from the assumption that high cholesterol is due to oil in the diet. In fact, cholesterol is produced in the liver in patients who have insulin resistance or high levels of insulin in the circulation so patients with a high sugar diet are much more prone to hypercholesterolaemia. This is why cholesterol increases in the post menopause or with advancing age (men and women) when insulin sensitivity and resistance arises (centralised weight, high cholesterol, heart disease, stroke etc) the same time that oestrogen falls in women and testosterone falls in men.
Probiotics - Destruction of the good bacteria in the gut worsens insulin resistance. Sometimes taking a probiotic can help but if there is still a high sugar diet, these will quickly be destroyed in any case. If taking a probiotic, avoid liquid containing ones which tend to have additives, preservatives and flavourings.
Medications
Non-hormonal medications for insulin resistance include turmeric, berberine, inositol - all available over the counter. These have a direct effect on the insulin receptors int he body and have been shown to reduce inflammation and metabolic consequences of insulin resistance.
Acarbose - this is a diabetic tablet which works at the gut wall slowing the conversion of starch to glucose so reducing the early spike of insulin after eating. It is indicated in patients who experience postprandial fatigue (fatigue after eating) or excessive fatigue or hunger in the afternoon (hangry.) This means that the insulin levels are spiking after eating. Paying attention to diet and avoiding starchy or sugary breakfasts such as cereal, porridge, fruity, yoghurt, granola etc. may well help to reduce the insulin spike but taking acarbose and having oil before can also slow this.
Metformin - this is a medication used internationally to reduce diabetes. This works on the insulin receptors improving insulin resistance and improving glucose control. In the longer term it has been shown to be associated with reduced risk of cardiovascular disease, stroke, dementia and neurodegenerative conditions such as Parkinson's disease and multiple sclerosis deterioration due to its affect on the inflammation and neurones. Metformin also is associated with a reduced risk of cancer incidence and recurrence particularly breast, bowel, pancreatic, prostate and melanoma. Metformin, particular is use with a low carbohydrate/sugar diet and attention to gut health improves insulin growth factor which is one of the features associated with excess cancer risk due to poor cell repair and regeneration.
GLP analogues - Ozempic, Wegovy, Mounjaro, Trulicity - these injectable treatments also improve insulin resistance and although they are increasingly used/abused for weight loss, they have multiple beneficial effects by improving insulin resistance. They were developed initially to improve diabetes control in patients resistant to metformin. Side effects however include a reduction of visceral fat and general fat deposition and the consequences of this. However, unless attention is paid to the diet and gut health at the same time, there are increasing risks associated with injectable treatments including pancreatitis.
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