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 has revealed the simple truths of what we should be eating to reverse insulin resistance. This research has included the mantra “data, not dogma” resulting 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