Reversing Insulin Resistance
This week I shared on Instagram that how one of my beautiful patients (in Nourished, my 3 month health program), has reversed her insulin resistance. Yes, insulin resistance and type 2 diabetes are 100% reversible.
This patient was able to reduce her insulin from 16mU/L, which is medically classified as insulin resistant, down to 10mU/L, which is optimal, within 8 weeks.
Insulin resistance is from long-term elevated insulin levels, and can be a key cause of abdominal fat. Insulin resistance is not 'just' about glucose, insulin and your weight - it's so much more than that. Insulin resistance is a know risk factor for diabetes, cancer, dementia, osteoporosis and heart disease.
5 ways to lower insulin levels and improving metabolic health:
1. Practice a gentle intermittent fasting window overnight
A 12-hour fasting window overnight can give the digestive system a break, reduce insulin and balance hormones.
For example, if you finish dinner at 7pm then you can fast overnight until 7am the following day.
2. Focus on meals (not snacks)
Most women benefit from focusing on meals rather than snacking/grazing as this lowers insulin.
When you give your body at least 3 hours between meals, you also activate the MMC - the migrating motor complex, which is your body's inbuilt cleaning crew. They're activated after a few hours of no food, and they propel undigested food through the small intestines and clear out excess bacteria
3. Eat breakfast within 2-3 hours of waking
I know so many women that skip breakfast and fast until lunch.
Research shows that people who consistently skip breakfast have higher rates of cancer, cardiovascular disease and overall mortality. If you're not a brekkie girl, a small snack (that contains protein) would be perfect!
There's a video below on why you should be hungry for breakfast.
4. Magnesium rich-foods and/or magnesium supplementation
Magnesium aka ‘Nature’s Tranquilliser’, is a supplement that’s one of the fastest and most effective ways to correct insulin levels
Magnesium deficiency is associated with insulin resistance, sugar cravings and weight gain.
Magnesium is a key hormone regulator, which means it helps regulate insulin levels, PLUS other hormones; including stress hormones, sex hormones and sleep hormones
Most people benefit from 300mg - 600 mg of magnesium per day. My preferred type of magnesium is magnesium bisgylcinate, as it’s most bioavailable and doesn’t tend to cause the tummy upsets that other sources do.
Foods that are high in magnesium includes cacao, dark chocolate (the darker the higher it is in cacao), green leafy vegetables, avocados, oily fish, lentils, legumes, nuts and seeds
5. Move your body
By moving your body you increase insulin sensitivity.
Guidelines point to 30 minutes of exercise, five times a week, for health benefits
Studies show that a single bout of exercise can increase insulin sensitivity for at least 16 hours post exercise