Insulin & Metabolic Health Protocol

Why It’s Trending

Insulin resistance is considered a root cause of metabolic diseases like obesity, type 2 diabetes, PCOS, heart disease, Alzheimer’s ("Type 3 diabetes"), and even cancer. It’s estimated that over 80% of adults have some degree of metabolic dysfunction, even if they appear healthy.

Instead of focusing solely on calorie intake, researchers are now emphasizing hormonal control of metabolism, particularly insulin sensitivity and glucose regulation as key drivers of health and longevity.

How Insulin Works & What Happens in Resistance

When we eat carbohydrates, our blood sugar (glucose) rises → the pancreas secretes insulin → insulin helps store glucose in the liver, muscles, and fat cells.

However, with frequent spikes in blood sugar from processed foods, sugar, and frequent eating, the body becomes less responsive to insulin over time. This is called insulin resistance, where the body needs to pump out higher and higher levels of insulin to get the same effect.

Consequences of Chronic Insulin Resistance:

• Weight Gain (especially belly fat) → Insulin blocks fat burning

• Fatigue & Energy Crashes → Poor glucose control leads to energy dips

• Hunger & Cravings → Blood sugar fluctuations drive hunger

• High Blood Pressure → Insulin promotes sodium retention

• Inflammation & Oxidative Stress → Insulin resistance damages blood vessels

• Increased Risk for Dementia → Alzheimer’s is now called Type 3 Diabetes

• PCOS & Infertility → Insulin resistance is a major driver of PCOS

Diagnosis: How to Test for Insulin Resistance

• Fasting Insulin:

o Normal: Under 15 μIU/mL

o Optimal: Under 5 μIU/mL

• Fasting Glucose:

o Normal: 70-99 mg/dL

o Optimal: 70-85 mg/dL

• Hemoglobin A1c (HbA1c) – 3-month blood sugar average:

o Normal: <5.7%

o Optimal: <5.2%

• HOMA-IR (Homeostatic Model Assessment of Insulin Resistance):

o Uses fasting glucose & insulin to assess insulin resistance

o Optimal: <1.0

• Continuous Glucose Monitor (CGM):

o Measures real-time glucose responses to food

How to Reverse Insulin Resistance

✅ Dietary Strategies:

• Reduce sugar & processed carbs (biggest driver of insulin resistance)

• Increase protein intake (higher protein meals improve satiety & metabolism)

• Incorporate healthy fats (avocado, olive oil, grass-fed meats)

• Eliminate seed oils (high in omega-6, which promotes inflammation)

• Eat fiber & resistant starch (improves gut health & glucose control)

✅ Exercise & Movement:

• Strength Training → Builds muscle, which improves glucose disposal

• Zone 2 Cardio (low-intensity steady-state) → Improves mitochondrial function

• Walking after meals → Lowers post-meal glucose spikes

✅ Lifestyle Optimization:

• Intermittent Fasting (12-16 hours) → Reduces insulin levels

• Improve Sleep → Poor sleep increases insulin resistance

• Reduce Stress → Chronic stress raises cortisol, which worsens insulin resistance

Best Books & Podcasts

📚 The Glucose Revolution – Jessie Inchauspé

📚 The Diabetes Code – Dr. Jason Fung

🎙️ The Drive (Peter Attia), The ZOE Podcast