Welcome to Insulin-Smart Eating

Insulin-Smart Eating™ is our proprietary nutrition strategy focused on helping people reverse insulin resistance and achieve lifelong insulin management by 1) understanding the science-based truths about nutrition, 2) becoming a mindful and intuitive eater, and 3) adjusting as needed for individual success.

Welcome to Insulin-Smart Eating

Insulin-Smart Eating™ is our proprietary nutrition strategy focused on helping people reverse insulin resistance and achieve lifelong insulin management by 1) understanding the science-based truths about nutrition, 2) becoming a mindful and intuitive eater, and 3) adjusting as needed for individual success.


1. Understanding Proven Nutrition Science

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.

Over the last decade, scientific research led by Insulin IQ cofounder Dr. Ben Bikman and others has revealed the simple truths of what we should be eating to reverse insulin resistance. His motto of “data, not dogma” results in an important departure from traditional nutrition advice.

Insulin-Smart Eating applies that proven science through tested nutrition methods that have helped thousands transform their health. This is accomplished through three foundational principles: 1a) Control Carbohydrates, 1b) Prioritize Protein, and 1c) Satiate with Healthy Fat

1a. Control Carbohydrates

The world is drowning in processed, refined carbs and sugar. 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.

The first and most 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 eat should come from low-starch vegetables.

1b. Prioritize Protein

Protein is your body’s essential building block—and generally speaking, most people don’t eat enough protein. Therefore, we “prioritize” it. In other words, we make it a priority.

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. You know about what that weight is. 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.

1c. Satiate with Healthy Fat

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” that we use during our coaching sessions focused on the relationship between carbohydrates, protein 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. 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.

1e. What You Eat, and When

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 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—allowing cells to regain insulin sensitivity over time. For example, some 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.


2. Becoming Mindful & Intuitive by Reshaping Behavior

2a. Acknowledging Your Nutrition 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 body insulin low. They break the chains of food addiction.


3. Adjusting for Individual Success

3a. Finding What Works For You

There is no one-size-fits-all meal plan for eating right, and Insulin-Smart Eating reflects that. Your coach will be invaluable in helping you plan and adjust. While the basic principles remain the same, your personal goals, likes, dislikes, and medical conditions will influence the specifics of your nutrition plan.

For example, very metabolically ill clients may have goals like reversing type 2 diabetes or getting rid of a CPAP machine. Others may simply want to lower medications, lose weight, and feel better. In every case, managing your body’s insulin is the foundation, but the steps vary.

Strict Low Carb

An example meal as part of a

< 25g carbs/day plan

Moderate Low Carb

An example meal as part of a

< 50g carbs/day plan

Liberal Low Carb

An example meal as part of a

< 100g carbs/day plan

3a. Finding What Works For You

There is no one-size-fits-all meal plan for eating right, and Insulin-Smart Eating reflects that. Your coach will be invaluable in helping you plan and adjust. While the basic principles remain the same, your personal goals, likes, dislikes, and medical conditions will influence the specifics of your nutrition plan.

For example, very metabolically ill clients may have goals like reversing type 2 diabetes or getting rid of a CPAP machine. Others may simply want to lower medications, lose weight, and feel better. In every case, managing your body’s insulin is the foundation, but the steps vary.

3b. Fine-Tuning Over Time

We’re often asked, “Does Insulin-Smart Eating mean I have to stop eating certain foods forever?  No, not necessarily. After making strides toward reversing insulin resistance and becoming an intuitive eater, many clients find they can reintroduce some higher-carb foods in a way that doesn’t compromise their insulin control. Again, your coach has a lot of experience with these things, so rely on his or her experience and expertise.

On the other hand, if a client is not seeing the results they desire, they may need to make adjustments to lower their carbohydrate intake. Getting weekly guidance from our coaches can be a great help here as well. As a general rule, start out more strict than you think you need to be. It’s easier to adjust carbs up than it is to adjust them down.

Insulin-Smart Eating teaches clients how to test and assess the effects that dietary changes are having on them, and make measured adjustments according to their goals.

Strict Low Carb

An example meal as part of a

< 25g carbs/day plan

Moderate Low Carb

An example meal as part of a

< 50g carbs/day plan

Liberal Low Carb

An example meal as part of a

< 100g carbs/day plan

3b. Fine-Tuning Over Time

We’re often asked, “Does Insulin-Smart Eating mean I have to stop eating certain foods forever?  No, not necessarily. After making strides toward reversing insulin resistance and becoming an intuitive eater, many clients find they can reintroduce some higher-carb foods in a way that doesn’t compromise their insulin control. Again, your coach has a lot of experience with these things, so rely on his or her experience and expertise.

On the other hand, if a client is not seeing the results they desire, they may need to make adjustments to lower their carbohydrate intake. Getting weekly guidance from our coaches can be a great help here as well. As a general rule, start out more strict than you think you need to be. It’s easier to adjust carbs up than it is to adjust them down.

 

Insulin-Smart Eating teaches clients how to test and assess the effects that dietary changes are having on them, and make measured adjustments according to their goals.

3c. Other Important Factors

While nutrition is certainly the bedrock, other factors such as improving sleep, reducing stress and increasing physical activity play a vital role in reversing insulin resistance. We support our clients in these related objectives and help them become better accountable to themselves for long-term lifestyle success.

Coaching sessions include working on these related lifestyle factors.

3c. Other Important Factors

While nutrition is certainly the bedrock, other factors such as improving sleep, reducing stress and increasing physical activity play a vital role in reversing insulin resistance. We support our clients in these related objectives and help them become better accountable to themselves for long-term lifestyle success.

Coaching sessions include working on these related lifestyle factors.


Insulin-Smart Eating Is About Planning, Not Tracking

With Insulin-Smart Eating, you don’t need to regularly track everything you eat or count calories. Using your Diet Doctor Plus menu planning and shopping app, you’ll keep carbs low, prioritize protein, leverage healthy fats, and become intuitive. You know you’re progressing based on how you feel, and by simply seeing things like ketone readings. There’s certainly fine-tuning along the way for maximizing success, but smart planning helps eliminate the need to track. ๐Ÿ˜ƒ

With Insulin-Smart Eating, you don’t need to regularly track everything you eat or count calories. Using your Diet Doctor Plus menu planning and shopping app, you’ll keep carbs low, prioritize protein, leverage healthy fats, and become intuitive. You know you’re progressing based on how you feel, and by simply seeing things like ketone readings. There’s certainly fine-tuning along the way for maximizing success, but smart planning helps eliminate the need to track. ๐Ÿ˜ƒ

Easy-To-Use Resources: Insulin-Smart Eating is supported through our partnership with Diet Doctor—the world’s number one low-carb knowledge base and support community. Although we produce nearly all of our own content, we also use Diet Doctor’s valuable visual guides, articles and videos to educate our clients. We also encourage our clients to utilize their Diet Doctor Plus membership to access the most robust low-carb community in the world—the Diet Doctor Plus Facebook Group, where there are always great ideas for eating right.


Our Smart Ideas of the Week & Insulin-Smart Eating

One of the ways we motivate and support our coached clients is through our Smart Ideas of the Week. During coaching sessions each week, coaches spend a few minutes discussing that week’s new idea. These are not part of our course materials—rather, they’re recent, fresh perspectives that shed light on common challenges and continuously refine the concept of Insulin-Smart Eating. Here are two examples of recent Smart Ideas:

May 24 โ€“ 30, 2021 - Diabetes Deep Dive

May 17 โ€“ 23, 2021 - Exercise Lies

Unsure if Insulin IQ coaching is a good fit for you?

Schedule a short Zoom visit with IIQ cofounder Richard Hart by clicking >here.

Unsure if Insulin IQ coaching is a good fit for you?

Schedule a short Zoom visit with IIQ cofounder Richard Hart by clicking on the image below:


The information on this website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of qualified health providers with questions you may have regarding medical conditions.