Dealing with Insulin Resistance

Instead of (or in addition to) fasting, try this to deal with insulin resistance.

These are “biological hacks” to turn body into a fat-burning machine.

1. Apple cider vinegar - slows down action of carbs to sugar - 2 TBSP 10 to 20 minutes before a high carbohydrate meal our your biggest meal (or at bedtime) dilute with a tall glass of water. Probably need to work up to it, diluting 1/2 tsp in 16 oz water.

2. Go for a walk or other exercise 30 minutes after you eat. Do a brisk 10 minute walk. Resist urge to sit after eating.

3. The order you eat foods is important. First eat non-starchy vegetables, then protein, then carbs (and limit carbs).

4. Sleep and circadian rhythms. Sleep deprivation causes insulin resistance. Morning sunlight sets circadian rhythm. Cut off caffeine by noon. Bedroom 65 to 68 degrees.

5. Most important meal : eat a high protein breakfast. 30 to 50 grams. Also no sugar. Reduces hunger and stabilizes blood sugar. Should be within 1 hour of waking up. If you were to eat just eggs (should be just 2 or 3), you would need 5 to get enough protein so you will also need chicken, fish, steak, whey Greek yogurt, or cottage cheese. No carbs. No toast or juice or bananas. Must be protein and healthy fat. This protects muscle and forces body to use fat for fuel.