βοΈThe Insulin Resister / Blood Sugar ReactiveΒ
Energy crashes, sugar cravings, and a waistline that's harder to budge β insulin is stuck in the "on" position.
Declining estrogen reduces insulin sensitivity, so blood sugar swings become more pronounced. The goal is to blunt glucose spikes, improve cellular insulin signaling, and time carbohydrates strategically around movement. Every meal should include protein and fat before carbs.
Meal Timing
- Eat within 1 hr of waking to stabilize morning glucose
- 12β14 hr overnight fast (not longer β stresses adrenals)
- Protein & fat first, carbs last at every meal
- Keep dinners lighter on carbs; heaviest meal at lunch
- Avoid snacking unless blood sugar dips noticeably
Movement Guide
- 10β15 min walk after every meal β glucose clearance
- Resistance training 3Γ / week is the cornerstone
- Time HIIT for after meals, not fasted
- Build muscle deliberately β it's your insulin sink
- Avoid prolonged sitting; break it every 45 min
Supplement Stack
- Berberine β 500mg with meals (glucose sensitizer)
- Magnesium glycinate β 300β400mg (insulin cofactor)
- Chromium picolinate β 200β400mcg with meals
- Alpha-lipoic acid β 300β600mg (glucose metabolism)
- Inositol (myo + D-chiro) β 2β4g daily
- Cinnamon extract β 500mg with largest carb meal
