Insulin Resistance Diet Guide For Beginners + Advanced Weight Loss Tips

30/4/2018 Insulin Resistance Diet Guide for Beginners + Advanced Weight Loss Tips
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INSULIN RESISTANCE DIET

GUIDE FOR BEGINNERS +
ADVANCED WEIGHT LOSS TIPS
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Is insulin resistance, diabetes or pre diabetes making it di cult or impossible for you to
lose weight?
If you fall into this category you probably understand that for the most part insulin
resistance is a DIETARY disease.
https://www.restartmed.com/insulin-resistance-diet/ 1/32
Meaning you most likely have this condition because of the food you've eaten (or are
currently eating).
Understanding this concept is very important because if you understand that insulin
resistance can be caused (and worsened) by diet it is also true that diet can actually help to
lower insulin levels and reverse insulin resistance.
But hold on.
I have some good news for you and some bad news...
First the bad news:
Most Doctors and patients approach insulin resistance all wrong which leads to higher
insulin levels and more weight gain over time.
But, here's the good news:
I'm going to walk you through how to approach insulin resistance through diet, medications
and supplements.
Because the best way to treat and reverse insulin resistance is with a comprehensive
approach:
Let's talk about what foods to eat, what foods to avoid, how much food you should be
eating, what type of macromolecules you should consume on a daily basis and much
more...
Quick Navigation
Treating Insulin Resistance Treating Insulin Resistance Beyond Diet

Diet and Insulin Resistance Insulin Resistance Medications:
What foods to eat: Insulin Resistance Supplements
What foods to avoid: Lifestyle Interventions
Portion sizes Wrapping it up
Macromolecule Ratios
Other Diets for Insulin Resistance
Intermittent + Prolonged fasting (Learning

when NOT to eat)
Understanding Insulin Resistance

Before we talk about diet and interventions for insulin resistance you really need to have a
basic understand of what insulin resistance is and WHY you would even want to treat it.
This is the beginners guide to understanding insulin resistance, diabetes and pre diabetes:
Insulin is a hormone that is secreted from your pancreas in response to two

macromolecules: glucose (sugar) and protein.
It's primary job is to move that sugar inside your cells so your body can burn them for
energy.
It can put this glucose (energy) into all cells including your fat cells.
Why?
Because your body isn't stupid! If you eat a meal that is high in sugar your body recognizes
that all that sugar can be used for later, so it pumps out insulin in response to hold onto the
energy and store it for later.
So that's how it is supposed to work.
But what is insulin resistance?
Insulin resistance is when the system starts to go haywire.
So imagine that you've been consuming large quantities of sugar (think of pepsi, coke, etc.)
for years and years.
You have to realize that glucose (sugar) is both a good and a bad thing for your cells.
On 1 hand it wants the sugar to store for excess energy later (inside your fat cells), but
sugar can also be toxic in large amounts to your cells and tissues.
Think of pouring syrup into your computer and you can imagine what is happening inside
your body.
So your body creates a protective mechanism to prevent the damage from happening.
Eventually your cells and tissues start telling your body they can't handle anymore of the
sugar.
They do this by downregulating the receptors to insulin.
That means that insulin doesn't work quite as well so your blood sugar naturally increases.
This process worsens over time and both your blood sugar and insulin levels rise and
eventually Doctors will spot the high blood sugar and label you with pre-diabetes or
diabetes.
Does this sound familiar?
The crazy part is this process is currently occurring in about 50% of people in the united
states.
So there is about a 50% chance that this is happening inside your body as you are reading
this.
Why is this a big deal?
Because high insulin send the signal of growth to your body.
Insulin makes your fat cells bigger (meaning you gain weight).
Insulin makes cancer cells grow.
Insulin increases your risk of heart disease, alzheimers and a bunch of other diseases that
you don't want.
Important to this conversation I want to point a couple of things out.
Many of you may not be worried about cardiovascular disease or alzheimer's but you are
probably worried about your weight.
At the end of the day I don't care what drives you to lower your insulin levels, the point is
they need to be lowered.
You should also realize that while insulin levels are high it will basically be impossible for
you to lose weight - even if you are dieting.
What's worse is that some crash diets can actually stimulate insulin resistance when the
body falsely believes you are in a period of "starvation".
That's why it's so important to lower insulin levels the healthy and safe way.
Treating Insulin Resistance

One of the main problems with insulin resistance is that our current paradigm in
conventional medicine appears to be completely backwards.
Even the diabetic association recommends eating carbohydrates multiple times per day
with the use of insulin to help lower blood glucose levels.
Unfortunately it has been shown through several studies that simply lowering glucose
levels actually has no bene t in reducing mortality and can actually INCREASE adverse
events due to hypoglycemia.
Which means we are basically just shuttling around glucose levels in the body and
manipulating numbers to make us feel good.
That means in order to treat insulin resistance you will most likely have to go against the
"conventional advice" or many Doctors and Nutritionists if you want to reverse your
condition.
And despite what they may tell you, diabetes doesn't have to be chronic or progressive.
I've successfully reversed insulin resistance in my practice (you can see the case study
here) and I'm not the only one.
Unfortunately the way to reverse your diabetes starts with ignoring all the rules:
Reversing Type 2 diabetes starts with ignoring the guidelines | Sarah Hallberg | T…
So now that you know it IS possible, let's take a look at how you can actually do it.
Diet and Insulin Resistance

One of the single most effective things you can do to reverse insulin resistance is change
your diet.
Now there are some good ways to do this and there are some bad ways to do this, so let's
talk about each one.
First you need to realize that just going low carb may not be enough to lower your insulin
levels and cause signi cant weight loss.
In many patients a low carb diet will simply NOT be enough to lower glucose levels.
Why?
I believe this is most likely secondary to other factors including how bad your insulin
resistance is and other factors like hormone imbalances.
It is known that high levels of stress and other hormones can increase insulin levels.
I've found that one of the major drivers that potentiates insulin resistance in some patients
is chronic and recurrent stress.
Death of family members, social stress, nancial problems, etc.
All of these can potentiate cortisol levels and make insulin resistance worse.
In addition I've found that hypothyroid patients tend to almost always have some degree of
insulin resistance.
Most likely this is related to the fact that thyroid hormone plays some role in insulin
signaling as you can see here.
Because of this you will need to do more than just simply change your diet.
You will also have to address underlying hormone imbalances, reduce stress levels and
make sure you are not eating too much of certain foods.
Let's take a look at what I mean.
What foods to eat:

In general I've had success in treating patients with insulin resistance when I have them
consume raw, whole foods.
I've found that you don't even really have to always avoid fruits and starchy vegetables as
long as you incorporate fasting (not eating) into your regimen.
I've compiled a list of approved foods you should be enjoying on a daily basis (believe me
the list is not restrictive).
Vegetables: Artichokes, asparagus, bean sprouts, broccoli, brussel sprouts,

cabbage, collard greens, kale, mushrooms, tomatoes, summer squashes
Fat: Coconut, avocado, olive oil, olives, nuts and seeds (avoid peanuts) -
almonds, cashews, hemp, chia, ax, etc.
Fruits: Berries (blueberries, cranberries, raspberries), kiwi, lemons and limes
Protein: Chicken, turkey, duck, salmon, halibut, shrimp, eggs, sausage, bacon,
deli meats, etc.
Instead of focusing on what foods to eat and what is "allowed" instead use this as a guide
and ask yourself these questions:
Is this "real" food? (meaning was it created in a plant or did it come from the earth in some
way)
Does this food have more than 3 ingredients?
Is this food "natural"?
Does this food make me feel good after I eat it?
Does this food have added sugars in it?

Does the food product say it is "low fat"?
If you answered yes to any of these questions then I would probably recommend against
eating the food.
Remember:
When in doubt, leave it out.
What foods to avoid:

Talking about foods to avoid is probably easier than talking about foods you CAN eat.
In general you want to avoid any and all food products that will be rapidly absorbed in your
GI tract and that contain high amounts of sugar.
The hard part about this is that so many foods contain fructose or sugar in some form (it's
just usually hidden under some other name).
Foods to avoid when you have insulin resistance:
Sugar - Any source of sugar including honey, added sugar like high fructose
corn syrup (look on the back of food products), organic cane sugar, brown
sugar, etc.
Re ned carbohydrates - This includes breads, pastas, bagels, pizza crust,
mu ns, tortillas, chips, etc.
Beer and Alcohol - Consider these products liquid bread for lack of a better
word, they will increase insulin levels and cause liver damage
As long as you actively avoid foods that are fake, processed or have added sugar then you
should be good to go here.
And yes, that means you will most likely have to start cooking foods!
This will help reduce the amount of processed foods you consume on a daily basis.
Portion sizes
Believe it or not portion sizes are important but not THAT important.
Instead of focusing on how much food to eat, how much your food weighs, or how many
ounces you are eating use this as a guideline:
Eat when your body is hungry and stop eating when it is full. Don't count your calories and
don't over eat just to get certain foods into your diet. Listen to your body.
Now this advice doesn't always work - especially if you have leptin resistance along with
your insulin resistance, but it's a great place to start.
If you can't "trust" your body then use these as general guidelines:
Protein: 4-6 ounces at a time

Fruit: 1/2-1 cup at a time
Nuts: 1-2 handfulls
Nut butters: 1-2 tablespoons
Vegetables: 1/2 cup = 1 serving
Healthy fats: 1 tablespoon
Notice I didn't include how much you should be eating of each of these per day.
The reason is that each of you will need a unique amount of servings of the various
macromolecules based on other medical conditions you may have which we will go over
below.
Macromolecule Ratios
This is important because many people get this wrong.
The conventional approach to treating insulin resistance is to just simply go low carb.
But unfortunately carbs aren't the only macromolecule that increases insulin levels.
Both carbs and proteins can stimulate insulin production which means your diet should be
both low in carbs AND proteins.
That means that most of the food you consume should be from high quality fats.
A starting ratio should be something like this:

50-70% fat
20% protein
10-20% Carbohydrates
Mix and match these ratios based on how you feel and how active a lifestyle you live.
The more muscle mass you have the more protein you will need, the more activity you do
the more carbs you will need, etc.
Just make sure that most of your food comes from high quality fats WITHOUT the protein.
Other Diets for Insulin Resistance

If the advice above seems daunting or too di cult to follow then you can consider using
other diets that have recipes and menus available online.
I'm speci cally referring to two diets:
1. Atkins type diet or Low carb diet
2. Nutritional ketosis or ketogenic diet
The Atkins diet has worked for many people in both helping with weight loss AND with
reducing insulin levels but you need to make sure you don't eat a low carb, high protein
moderate fat version.
That's one way this diet will fail.
The other diet mentioned above is a VERY high fat diet (usually 70% plus) with VERY low
carbs (usually 10-25 grams per day).
It can also be helpful, but not everyone does well on this diet for various reasons.
Both the atkins and nutritional ketosis have been shown to help with weight loss and
reducing insulin levels.
So why choose one over the other?
It really depends on your body, how much insulin resistance you are dealing with and what
diet you are most likely to STICK to long term.
Intermittent + Prolonged fasting (Learning when NOT

to eat)
Learning when NOT to eat is probably more important than learning what to eat when it
comes to reversing insulin resistance.
Almost everyone focuses on carbs and diets because everyone talks about it, but what
about fasting and not eating?
It turns out that going without food (intermittent fasting + prolonged fasting) is actually the
best thing you can do to lower insulin and blood sugar levels.
Not only is fasting safe, it's also effective in helping with weight loss and increasing resting
energy expenditure (your metabolism).
Fasting should be paired with supplements, medications and diet to help the most with
reducing insulin levels.
It's also important to remember that you shouldn't begin a fasting routine without some
sort of physician supervision, especially if you have insulin resistance or if you are on
diabetic medications.
Fasting drops blood sugar and theoretically could cause hypoglycemia in certain patients if
they don't know what to look out for.
Prolonged fasting can also act as prolonged calorie restriction if it performed too often and
ultimately cause metabolic damage and make insulin resistance worse.
It is very powerful if used correctly but likewise can be damaging if done incorrectly.
Treating Insulin Resistance Beyond Diet

As I mentioned previously dietary intervention is certainly important in the treatment of
insulin resistance but you can take it several steps further by adding in other therapies.
Speci cally the use of medications, supplements, exercise and lifestyle interventions can
add a multiplicative effect to treating your insulin resistance.
This means that weight loss will be more profound and the lowering of your insulin levels
will occur much more quickly when all of these therapies are added together.
The best part about the interventions I'm going to mention below is that they all have
literary sources backing them up.
That means they have been shown in studies to help lower insulin levels, augment weight
loss or balance hormones.
I will provide relevant links when appropriate below.
Insulin Resistance Medications:

This is where things can get tricky.
Most diabetic medications are targeted at reducing blood sugar levels instead of focusing
on reducing insulin levels themselves.
In fact many diabetic medications cause an INCREASE in insulin in an effort to reduce

blood sugar.
Does it make sense to increase insulin levels further if high insulin levels lead to insulin
resistance in the rst place?
Not really - but this is how many medications work.
If you remember what we discussed above you will recall that reducing blood sugar levels
makes us feel good, but it doesn't always (or necessarily) reduce adverse events or help
patients live longer.
Having said that there are several diabetic medications that actually help lower insulin AND
blood sugar levels which result in a reduction in insulin resistance.
Coincidentally it is these medications that almost always result in weight loss as well.
Compare that with the treatment of other diabetic medications like insulin itself, and you
will nd that it almost always causes weight GAIN.
It doesn't take a genius to gure out that causing weight gain in a diabetic is certainly not a
good thing, but this is the reality of the situation.
Instead of focusing on those types of medications I'm going to list out medications that
may actually help:
1. GLP-1 Agonists
These medications act by reducing glucagon in the body.
Gluca-what?
Glucagon basically does the exact opposite thing insulin does. Glucagon INCREASES blood
sugar.
We tend to focus only on insulin but glucagon is important because when insulin becomes
dysregulated it's also possible for glucagon to become dysregulated as well.
Glucagon issues lead to chronically elevated levels of glucose even when fasting which can
make lowering insulin and thus reversing insulin resistance very di cult with dietary
changes alone.
The GLP-1 agonists help stop glucagon from increasing your blood sugar which keeps
blood sugar low.
They also can cause slowing down of the stomach known as delayed gastric emptying.
And in this case it's a side effect we are actually looking for. It means the medication is
working.
Medications in this class of drugs include: Byetta, Victoza, Bydureon and Trulicity
Here's where things get tricky:
I've found these medications to be superior in terms of how effective they are at reducing
insulin levels, leptin levels and helping with weight loss when compared to metformin.
They tend to be expensive, but whenever possible I use these rst line in patients with
insulin resistance.
This class of medication is helpful in helping patients lose weight, reduce leptin levels and
reverse insulin resistance.
Of note: these medications have been associated with an increased risk of pancreatic
cancer and pancreatitis if used in the long term setting.
When using them as I suggest the treatment duration is shorter and therefore side effects
are less likely.
Some studies have also shown the risk to be very small or non existent.
2. SGLT-2 Inhbitors
SGLT-2 inhibitors work by blocking the absorption of glucose in the kidneys.
Basically they change the way your kidneys work and cause you to pee out sugar/glucose
in your urine.
This is actually really interesting because most medications focus on simply moving
glucose and sugar into and out of cells, they don't actually get RID of the sugar in your
body.
These medications are unique in the sense that they help your body ELIMINATE the sugar
which sensitizes your body to insulin.
These medications also help with weight loss, but in my experience are not quite as
effective as the the GLP-1 agonists.
They are potent when combined with other medications and as long as they are coupled
with proper dietary recommendations and supplements.
3. Metformin
This medication has been around for a long time and is quite cheap.
For this reason it's often used as rst line medication for pre diabetes and diabetes.
Metformin has been shown to help with weight loss in both diabetic and non diabetic
populations (those with insulin resistance), but this effect seems to be small if used by
itself.
Metformin can be helpful if you are dealing with an isolated cause of insulin resistance and
don't have other hormone imbalances like leptin resistance or hypothyroidism.
If used by itself without dietary interventions this medication will NOT cause signi cant
weight loss.
The fact that this medication is cheap and most doctors won't think twice about prescribing
it may make it easy to acquire if your Doctor isn't willing to work with you and you have only
a slight degree of insulin resistance.
4. Alpha glucosidase inhibitor (Acarbose)

This is another interesting medication that isn't prescribed very often.
It acts by preventing the breakdown and absorption of sugar and carbs in the GI tract.
So it helps your body prevent absorbing carbohydrates in case you consume them.
I'm generally not a fan of this mechanism of action because it may promote patients to
continue to eat unhealthy which would still cause an increase in insulin if they consume
sugars and carbs.
It can still be effective in helping with weight loss in patients who consume higher
quantities of carbohydrates, but I wouldn't jump to this medication rst line.
Despite this it can actually help improve GI function in many diabetics by increasing helpful
and bene cial bacteria in the GI tract.
If you don't breakdown the glucose and carbs for YOUR body your GI bugs can still
consume them and thus grow.
As they grow they can help reduce in ammatory levels and improve GI function in some
patients.
As a general rule I don't recommend the use of medications by themselves, but if combined
with all of these treatments they can be very potent.
Insulin Resistance Supplements

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While you might be focusing on medication and diet there are some supplements that are
very effective at reducing insulin levels and sensitizing your body to insulin.
In fact, some supplements (I'm looking at you Berberine) have been shown to reduce the
Hgb A1c as much as the medication metformin.
In addition many of you are probably de cient in some of these nutrients, so replacing them
is not a treatment so much as it is replacing what your body is already de cient in.
In some cases these nutrient de ciencies can predispose, or make it easier for you to
develop insulin resistance.
Supplements that treat insulin resistance:
Berberine - This supplement helps lower blood sugar, improves cholesterol

levels and can help with weight loss.
Alpha Lipoic acid - ALA can help improve insulin sensitivity, reduce
in ammation and can even help treat peripheral neuropathy in diabetic
patients.
Chromium - Chromium helps increase insulin sensitivity and may help
reduce the risk of cardiovascular disease.
Curcumin - In 1 study patients who were pre-diabetic and took curcumin had
a signi cantly lower chance of developing type II diabetes, in addition it
helps reduce in ammation and may help improve pancreatic function.
To get the most bene t you will need to use supplements + medications + diet above.
Using these supplements by themselves will NOT result in signi cant improvement.
Lifestyle Interventions
We can't have a conversation about reversing insulin resistance without at least mentioning
stress reduction AND exercise.
The lack of exercise can make insulin resistance and high stress levels can increase
cortisol which also makes insulin resistance worse.
While exercising will most likely NOT cause a signi cant reduction in weight, it can help
promote insulin sensitivity and help everything else lead to weight loss.
I'm not trying to tell you that the key to weight loss and reversing your diabetes is "eat less
and exercise more", but there is some truth to the exercise more part.
This is also important because most people do the wrong kind of exercise.
You know, those people who get to the gym and sit on the treadmill for an hour and claim
they burned 1,000 calories and yet they never actually lose weight.
Does this sound familiar?
Aside from the fact that your body doesn't actually burn that many calories while exercising,
that type of exercise also doesn't lead to signi cant changes in insulin sensitivity in the
body.
Instead of focusing on low intensity or "cardiovascular exercise" it's better to exercise LESS
but more intensely.
I'm referring to two speci c types of exercise:
1. High intensity interval training or HIIT
2. Slow weight training or weight training of any type
Spending 10-20 minutes 1-3x per week is more effective at reducing insulin levels and
helping weight loss than sitting on a treadmill for 60 minutes each day.
In addition to HIIT I also recommend using some combination of weight training.
The goal here is to build muscle mass to help increase resting energy expenditure, increase
insulin sensitivity and help increase your metabolism.
I speci cally recommend slow weight training for patients with insulin resistance but in
reality most forms of weight training will help as well.
Blowing steam at the gym or inside your house will also help reduce cortisol levels and
reduce stress levels.
It's a win-win.
Wrapping it up
Insulin resistance is a serious issue but there are ways that you can go about lowering your
insulin levels and reversing insulin resistance.
By far one of the most effective ways is to change your diet:
That means eating the RIGHT foods, avoiding the WRONG foods and learning when NOT to
eat.
Changing your diet and combining medications, supplements and lifestyle interventions is
by far the best way to reverse insulin resistance.
Using this strategy you can effectively lose weight and start feeling better.
Now it's your turn:
Are you dealing with insulin resistance?
What has helped you lose weight or reverse your insulin levels?
What advice do you have for others in your situation?
Leave a comment below!
Westin Childs Updated March 27, 2018 Hormones
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Westin Childs
I'm Dr. Childs and I write these posts. I'm a physician that specializes
helping patients lose weight, have more energy and FEEL better. My
practice focuses on hormone imbalances, thyroid issues and weight loss
resistance. My goal is to provide the BEST information out there on the
internet that is both actionable and trustworthy. Get my free 3 day meal
plan here. You can also nd more about my personal journey back to
health here.
Click Here to Leave a Comment Below 30 comments
Gabrielle Caldwell - October 19, 2016
I was diagnosed with Hashimoto’s a few years ago. I am taking

Levothyroxine 100mcg and Liothyronine 10mcg daily. My symptoms
have not improved. I am fatigued on a daily basis, dry skin, hair loss,
brain fog and unable to lose weight. I have been to 4 endocrinologists
and an alternative medicine doctor as well as my family physicians.
None of them have been able to help me. It’s beyond frustrating! I saw
in the comment section that you were able to help people, even though
they were not living in your area. I am on the East Coast. Please send
me some information, if possible. Thank you!
Reply
April Spoon - October 22, 2016
I am hypothyroid, take 200 mcg of Levothyroxine and am Type II

Diabetic, taking 1000 mg twice a day of Metformin (my last A1c three
mos ago was 6.5). What diet do you recommend for both of my
medical issues. Thanks in advance, April Spoon.
Reply
Westin Childs - October 22, 2016
Hey April,
This article is about what to eat and how to eat when you have
insulin resistance.
Reply
Jennifer Smith - October 22, 2016
Diagnosed with hypothyroidism, PCOS, insulin resistance, my mother

is type 2. My weight keeps creeping up, I’ve been trying to conceive for
years, and my Dr told me if I lost weight I would probably get pregnant,
and in the same breath told me that my weight wouldn’t budge into all
my levels are normal. It’s very frustrating.
Reply
Hey Jennifer,
It will be very di cult to conceive until your hormones are

balanced but balancing your hormones will lead to weight loss
– it’s just a matter of getting the right treatment.
Reply
Tebogo - October 22, 2016
Can Chromium be taken at night?
Reply
Yes.
Reply
Gosia - October 23, 2016
Dr Childs I <3 you, my anty tpo changed after your advices..grettings

from Poland
Reply
I’m glad to hear it!
Reply
Maria - November 21, 2016
Hello!!! Grateful to aver it nding thanks for the good advice because I
take levotyroxin 50gr but I’m having concerns with my hormones
because they found me cysts in one of my ovarías and also told me
that I had a little high my level of sugar that advises me to do to get
them off because I want to get pregnantHello!!! Grateful to aver it
nding thanks for the good advice because I take levotyroxin 50gr but
I’m having concerns with my hormones because they found me cysts
in one of my ovarías and also told me that I had a little high my level of
sugar that advises me to do to get them off because I want to get
pregnant
Reply
Lady30 - November 21, 2016
Dear Dr. Westin Childs,
Thank you very much for sharing you tips and knowledge! I am 30
years old woman with hashimoto and problems with insuline
resistance and estrogen dominance. I have very clean diet (without
sugar, starch, grains, milk) and last month I have been using Berberine
(500 x 3 times/day). I feel very good, but unfortunately I saw a lot
surveys and atricles saying that Berberine can make DNA damage?
What do you think? Please, let us know.
Reply
andrea - January 10, 2017
I have recently discovered I have insulin resistance/elevated insulin.

It’s within lab ranges but high end. From what I am nding it should be
under 8 to lose weight? Mine was 21(!!!) – all my other levels were in
range – ie blood sugar 90, a1c 5.5 – could both be lower of course but
not out of the lab range. I believe it all happened earlier this year, along
with a bit of hormone crash – all female hormones plummeted at
once( I am 47) – assuming the insulin may have shot up then, and I
gained 15 lbs while eating same and exercising. I do have Hashimotos
but thyroid labs are pretty solid, antibodies actually lowest they have
been in years at 160. Curious as to relationship between insulin and
other hormones? could my decline of hormones created the rise in
insulin?
As of now, my dr has me eating low carb, and taking a few

supplements( sh oil, neprinol and a few other blood sugar supporting
mixes, magnesium). I have read quite a bit about berberine helping, as
well as inositol so I have added those to the daily regime. Does it seem
possible to lower my numbers with just these modalities? I do exercise
~ 5days a week a well. I will say my weight gain HAS NOT BUDGED –
now I know why, no matter what I have done – but I am wondering if
just using supplements, diet and exercise will the numbers go down
enough to make some progress? I am so upset with all this -super
frustrating.
thanks for any inputs!

Andrea
Reply
Westin Childs - January 10, 2017
Hey Andrea,
In my experience the combination of exercise, diet +

supplements is usually not enough to help people lose a
signi cant amount of weight and completely reverse insulin
resistance. This is just my experience though and may not
necessarily re ect the general public as I tend to see more
advanced cases. If you’ve been doing these therapies for 6-8
weeks and have not noticed any signi cant improvement, then
they probably aren’t likely to help long term.
Reply
andrea - January 10, 2017
Thanks so much for the reply. I have only started a week

ago – but I am always hopeful! I already exercise so
thats not new and my diet is not normally terrible but
always room to improve. I did nd the case study
interesting about the woman with hypothyroid and high
insulin and the use of adding t3. Do you nd that you
normally have to add metformin or other similar acting
drugs to get it down or could t3 be an option if a person
also has hashimotos/hypo? I will take the other if I
absolutely have to but I do hate the thought of adding
drugs for this!
Reply
Roberta Curtis - June 10, 2017
If diet, exercise, and supplements are not enough, what

is?
What an I not understanding?
Reply
Westin Childs - June 10, 2017
Hi Roberta,
There are other therapies I don’t discuss on this

blog post but that I go into detail on in my weight
loss guide.
Reply
Melissa Gee - February 18, 2017
Hi – I have type 1, and I don’t believe this really applies to me. I do have
in ammation, and I also have hashimoto’s, but I already eat low
carbohydrate because I follow Dr. Bernstein’s diet. Could you please
clarify that you’re mainly talking about type 2 here? I clicked on this
article because I had hoped it would be helpful at getting to the bottom
of why I’ve actually gained 15 lbs since I was put on thyroid hormones
after having Hashimoto’s most likely my entire life (always had off the
charts TPOAb, TgAbs) with no change in my eating. My sinking
suspicion is that I have high RT3. Unfortunately, I’m dealing with Kaiser,
and they’re ZERO help (won’t even run a free T3 test, let alone a RT3
one). So I’m trying to get a complete clinical picture before I pay out of
pocket to see a doctor who really knows what they’re talking about
when it comes to thyroid.
Reply
Westin Childs - February 18, 2017
Hey Melissa,
Type I diabetics get insulin resistance from taking insulin just

like type II diabetics. Many of the same principles still apply, it
doesn’t matter if the insulin is produced endogenously or given
exogenously – insulin is insulin and too much will cause
resistance.
Reply
Rosheen Hunter - March 13, 2017
HI Doc!
I loved this article so much! My 12 year old daughter has been
struggling with IR for two years. We’ve been to a pediatric
endocrinologist. While I known their intentions are good, they put her
on a diet of 130 carbs a day. What a struggle this has been. She
continues to gain weight. She has the darkening of the skin in so many
areas. Her eating isn’t awful but she’s always hungry and it’s so hard to
be 12 and have to diet. She plays volleyball and works out 3 times a
week with me. I would love your advice!
Reply
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INSULIN RESISTANCE DIET

But hold on.

First the bad news:

But, here's the good news:

Treating Insulin Resistance Treating Insulin Resistance Beyond Diet

Intermittent + Prolonged fasting (Learning

Understanding Insulin Resistance

Insulin is a hormone that is secreted from your pancreas in response to two

So that's how it is supposed to work.

But what is insulin resistance?

Insulin resistance is when the system starts to go haywire.

They do this by downregulating the receptors to insulin.

Does this sound familiar?

Why is this a big deal?

Because high insulin send the signal of growth to your body.

Insulin makes cancer cells grow.

Important to this conversation I want to point a couple of things out.

Treating Insulin Resistance

Diet and Insulin Resistance

Death of family members, social stress, nancial problems, etc.

Let's take a look at what I mean.

What foods to eat:

Vegetables: Artichokes, asparagus, bean sprouts, broccoli, brussel sprouts,

Does this food have more than 3 ingredients?

Is this food "natural"?

Does this food make me feel good after I eat it?

Does this food have added sugars in it?

Does the food product say it is "low fat"?

When in doubt, leave it out.

What foods to avoid:

Foods to avoid when you have insulin resistance:

Protein: 4-6 ounces at a time

A starting ratio should be something like this:

Other Diets for Insulin Resistance

I'm speci cally referring to two diets:

1. Atkins type diet or Low carb diet

2. Nutritional ketosis or ketogenic diet

That's one way this diet will fail.

So why choose one over the other?

Intermittent + Prolonged fasting (Learning when NOT

Treating Insulin Resistance Beyond Diet

I will provide relevant links when appropriate below.

Insulin Resistance Medications:

In fact many diabetic medications cause an INCREASE in insulin in an effort to reduce

Not really - but this is how many medications work.

Here's where things get tricky:

SGLT-2 inhibitors work by blocking the absorption of glucose in the kidneys.

4. Alpha glucosidase inhibitor (Acarbose)

Insulin Resistance Supplements

Supplements that treat insulin resistance:

Berberine - This supplement helps lower blood sugar, improves cholesterol

Does this sound familiar?

I'm referring to two speci c types of exercise:

1. High intensity interval training or HIIT

2. Slow weight training or weight training of any type

In addition to HIIT I also recommend using some combination of weight training.

By far one of the most effective ways is to change your diet:

Now it's your turn:

Are you dealing with insulin resistance?

What advice do you have for others in your situation?

Leave a comment below!