Insulin resistance is at the core of today’s most prevalent chronic diseases, and the things we eat and drink are at the core of insulin resistance. Research has revealed simple truths about what we should be eating to reverse insulin resistance. This research includes the mantra “data, not dogma” resulting in important departures from traditional nutrition advice. Insulin-Smart Eating applies the science through tested nutrition methods that have helped thousands transform their health, accomplished through four simple principles: 1a) Prioritize Protein, 1b) Control Carbohydrates, 1c) Fill with Fiber & Healthy Fats (for satiation), and 1d) Fast Frequently.

1a. Prioritize Protein

Protein is your body’s essential building block—and generally speaking, most people don’t eat enough protein. Therefore, we “prioritize” it. While everyone’s circumstances are a little bit different, as a general rule, we recommend eating .5 to 1 gram of protein per day per pound of ideal body weight. Don’t make it complicated. Also, as we age, we need more protein. Notably, protein has a much lower impact on blood sugar and insulin levels than carbohydrates.

1b. Control Carbohydrates

The world is drowning in processed, refined carbs. When you eat more carbohydrates and sugar than your cells can handle, your pancreas releases increased insulin to help normalize blood sugar levels. Over time, chronic elevated insulin leads to cells becoming insulin resistant.

An important component of Insulin-Smart Eating is lowering daily carbohydrate intake to a level that helps maintain a low level of insulin in the body. The exact amount varies from person to person. Most of the carbs that we do eat should come from low-starch vegetables.

1c. Fill with Fiber & Healthy Fats

In the absence of carbohydrates, our bodies become adept at using fat for energy needs. That fat can either come from the foods we eat, or the stores of it we already have.

One of our recent “Smart Ideas of the Week” focused on the relationship between carbohydrates, protein, fiber and healthy fats:

Healthy fats (and particularly, saturated fats) are the foundation for hormone production, vitamin and nutrient absorption, and building cell membranes. We need these essential fatty acids because our bodies can’t produce them naturally.

Essential fatty acids also contribute to brain development, blood clotting, and aid in inflammatory control. Healthy natural fats not only help us feel satisfied longer, they also have practically no impact on blood sugar and insulin levels.

Another “Smart Idea of the Week” focused on better understanding the concept of using fat as fuel:

1d. Fast Frequently

To manage body insulin levels for better health, what you eat and drink is only part of the equation. The other part is about when you eat.

Through intermittent fasting and time-restricted eating—and, by occasionally staying in a fasted state for longer periods, you give your body a “break” from elevated blood insulin levels. This allows cells to regain insulin sensitivity over time.

For example, many of our clients learn to simply skip breakfast, increasing their daily fasting period to 16 or 18 hours. Others work toward the idea of one meal a day (OMAD) for better results. We help you determine what this all means for your body, and help make time-restricted eating work for you.

Meal Planning

It’s common for clients to come to Insulin IQ frustrated by all the calorie counting and tracking they’ve done on various diets. In our busy lives, we don’t have time to weigh everything and enter data into an app every time we eat something. It’s just not sustainable.

Instead, at Insulin IQ we teach a more intuitive, visual understanding of what Insulin-Smart Eating looks like, and how to easily create meal plans that fit your lifestyle.

2a. Acknowledging Your Food Choices

One of the first steps in transforming health through nutrition is to become mindful of what you eat and drink. Asking yourself “How will eating or drinking this affect the insulin levels in my body?” is a great way to start recognizing and changing patterns of poor food choices and mindless snacking. Insulin-Smart Eating also teaches you better attitudes and habits surrounding portions, and how to honestly own your nutrition choices without guilt or shame.

2b. Becoming an Intuitive Eater

Over time, as insulin resistance is reversed, our clients find that the healthy habits they’ve established become much easier to sustain. They learn to eat until they’re “not hungry” instead of eating until they’re “full.” They gain an intuitive sense of what and when to eat to feel great and keep insulin levels low. They break the chains of food addiction.