04/16/2022
Blood sugar imbalances may increase your risk of inflammation. A 2016 study published in the Journal of Biomedical Sciences has found that the development of insulin resistance and increased inflammatory responses in your body may be interlinked.
In addition to testing your HbA1C levels, I recommend checking your fasting insulin levels. Testing your fasting insulin can recognize elevated blood sugar levels and can detect inflammation, insulin resistance, blood sugar issues, and diabetes.
The clinical range for fasting insulin is 2.6 – 24.9 uIU/ml but that is way too high!! The functional range for optimal insulin sensitivity is 1.0 – 5.0 uIU/ml.
Best Steps to Heal Insulin Resistance:
1) Eat a High Protein Ketogenic Diet
2) Practice Intermittent Fasting and Eat Meals in a 4-8 Hr Window. No snacks and only eating 1-3 meals. No calories or sweeteners during fasting window
3). Walk 3-5 Miles Daily and Do 30 Mins of Strength Training 3-4x/Wk
4) Prioritize Good Sleep - in bed by 10-11pm at latest and getting 7-8 quality hrs of sleep.
5). Keep Stress Under Control
6). Daily Sun Exposure and Optimize Vit D Levels
7). Finish Your Shower with 30-60 seconds of cold water
8). Take 1 Tbsp Apple Cider Vinegar with each meal.
9) Supplement with Chromium, Berberine, Turmeric/Curcumin
10) Do 30 Air Squats about 5-10 mins before eating any sugar/starch to activate Glut-4 and pull sugar into muscles without the body needing to produce insulin.
