You probably have heard that insulin resistance causes many health issues and you wonder if you have a normal insulin level or not and if not, how to reverse it.

You need to understand what insulin resistance is and what causes it. It is possible to reverse it, even get back your health again or even be healthier than you were before.

I will share my experience in reversing insulin resistance. I didn’t know I had insulin resistance until I saw so many health issues in my body. It is possible to reverse it without medication, all in natural ways. You just have to know the causes and what actions to take.

Let’s dive deeper.

What is Insulin Resistance?

Insulin Resistance is a condition where your cells are blocking the insulin from coming into the cells. And the body is sending wrong signals that it needs more insulin because it doesn’t get any.

normal insulin level

Insulin Resistance is the body’s defense mechanism against excess sugar. Insulin is the hormone that keeps your blood sugar below 100 mg/dL. Too much sugar is toxic to the body.

Eating too much carbohydrates and sugar, coming from bread, rice, cereals, waffles, pancakes, biscuits, cookies, pasta, ice cream, cake, soda drinks, wine, coffee, and many others can cause too much sugar in the blood.

The body tries so hard to keep the blood sugar level normal.

It does so, because excess sugar can be toxic to the body.

The body then produces more and more insulin, sometimes 7-9 times more. But it still cannot be absorbed by the cells.

Insulin helps you absorb the nutrients and regulate your blood sugar, so this is a very important hormone that keeps your normal weight.

This condition makes you crave for carbohydrates and sugar and it creates damage to the body. You have high blood sugar. You are hungry all the time.

The more insulin resistance you have, the more insulin you are going to have, the more health problems you are going to have, and the more difficult it is to keep normal weight.

In the presence of insulin, it is going to be difficult to burn fat, the body keeps converting carbs and sugar into fat.

Cause of Insulin Resistance

You will wonder what causes insulin resistance while you seem healthy from the outside.

Insulin resistance is caused by too much insulin in your body, which leads us to the root causes:

  1. Over Consumption of Carbs

Eating too much carbohydrates from bread, pasta, rice, cereals, oatmeal, crackers, waffles, pancakes, cakes, fruits.

bread normal insulin level
  1. Frequent Eating

Have you ever counted how many times you eat in a day? Starting from breakfast until before bedtime. Include all the snacks. You will be surprised. Sometimes people can eat 5-8 times a day, without realizing it. You cannot only count the big meals, include all the snacks, the testers from the bakery nearby, a small bite from your office mate, bedtime snacks.

counting normal insulin level

How To Know Your Insulin Level Is Not Normal – Insulin Resistance Symptoms

There are several symptoms that you can notice to know that you have insulin resistance. You do not need to get your blood tested for insulin level. Even if you must, you can go for HOMA-IR test to check if your insulin is at normal level.

Several symptoms to watch for insulin resistance:

  1. Belly fat
  2. Food cravings especially for sweets
  3. Hungry all the time
  4. Fatigue
  5. Mood changes
  6. High blood pressure
  7. Fluid retention
  8. Fatty liver
  9. Sleepy after meals
  10. PCOS

More details on insulin resistance symptoms will be discussed in another article.

What Spikes Insulin

You will wonder what spikes insulin. If you know the causes, it is easier for you to reverse and change your habits.

These are the common things that cause insulin spike:

  1. Consuming sugar and hidden sugars in carbohydrates
  2. Eating low-fat or lean meat
  3. Too much protein consumption in one meal
  4. Eating protein together with sugar
  5. MSG and other types of MSG
  6. Frequent eating
  7. Too much stress (cortisol)
  8. Drugs that cause insulin spike

How To Keep Normal Insulin Level

  1. Exercise

The type of exercise that you can have to reverse insulin resistance is actually a long walk. A very simple exercise. You don’t need to buy big equipment to fill your house with, just a pair of running shoes. Schedule a morning walk with your dog, half an hour a day will be enough. Walking also eliminates stress.

Walking
  1. Reduce your sugar intake to ZERO

Throw away all the sugary food products in your house. Get rid of them. There are many alternatives out there. You can get stevia, non-GMO erythritol and non-GMO xylitol.

So, forget about sugar in your coffee, or soda drinks.

Avoid high fructose corn syrup, maple syrup, rice syrup, juice, alcohol, brown sugar, honey, fructose.

  1. Do Intermittent Fasting

This is the fastest way to improve your insulin sensitivity. Do Intermittent Fasting at least 16 hours from the last time you have your meal at the end of the day. So if you ate dinner at 7 pm, you can have the next meal at 11 or 12.  And then have another meal after 4 hours at least. Remember no snacks in between.

Intermittent Fasting help keep normal insulin level

This is not going to be difficult because most of the fasting hours you will be sleeping, right? And this gives your pancreas the chance to rest, heal and work properly.

More details on Intermittent Fasting will be covered here.

  1. Avoid the hidden sugars

There are hidden sugars in our foods that you may not realize:

  • Grains

Grains include breads, pasta, cereal (oatmeal), crackers, biscuits, pancakes, waffles. Even when you said you found this gluten-free bread in a bakery next to your office, I would say dump it. It is still a grain!

Avoid all grains including the so-called healthy foods: oats, wheat, barley, sprouted bread, and quinoas.

  • Starches

White and red potatoes, yams, sweet potato, white and brown rice, corn, cornstarch, tapioca starch.

  • Fruits

We have been brainwashed that we need fruits because of its fibers. What about the sugar in it? There is so much sugar in fruits.

We can get fibers from vegetables. So, avoid apples, bananas, pineapple, pears, dates, fruit juices.

Only berries like strawberries, blueberries, blackberries are allowed at up to one cup daily. You can have lemon, too.

  • Beans

All beans are to be avoided, except hummus. Make sure the hummus is not made with soy or canola oil.

  • Sugar+Protein

Combining sugar/refined carbs with protein is even worse than carbs alone. It can spike your insulin level by 200% or more.

So, what are those? You may not realize, but pay attention to these food combinations.

  • Hot dog with the bun
  • Beefsteak marinated with sweet and sour sauce
  • Spaghetti and meatballs
  • Chicken wings with sweet sauce
  • Barbecue with sweet sauce
  • Burger with French fries
  • Burger with a can of soda
Avoid Fast Foods
  1. Avoid MSG or food products loaded with MSG

MSG (Monosodium glutamate) is a food chemical to make food taste better than it actually is. It enlarges your taste buds to enhance the perception of savory taste. MSG is found everywhere in most restaurants, ingredients in many foods at grocery store, fast-food restaurants, Chinese restaurants and many others.

There are other names used for MSG like modified cornstarch or modified starch.

Read the labels thoroughly when you buy food products at grocery stores.

check the label
  1. Eat high-fat protein instead of low-fat protein

Have you heard of insulin index? Insulin index rated all the non-carbohydrate triggers of insulin, and the big one is zero-fat protein – whey protein powder.

We have been brainwashed that high-fat meat is bad and causes a lot of cardiovascular issues, that low-fat is healthier. Is that so? Actually it is the opposite.

The fattier the protein/meat, the lower the insulin spikes. (1)

fatty fish get your normal insulin level

Go for higher-fat version of protein. Get full-fat cheese, pork belly, fattier fish, chicken with skin. For me, these kinds of protein are even more satisfying and delicious.

  1. Avoid Too Much Protein

Excessive amounts of protein can trigger insulin. This happens mostly in Atkins Diet. The maximum amount of protein you can consume is about 3 to 6 ounces per meal.

Protein is needed for the regeneration of muscle, tendons, joint cartilage, and bone. It can also be used as fuel for the body.

But too much protein can trigger insulin and can be converted to sugar and then fat.

  1. Avoid foods with omega-6

We have been misinformed that soy, canola, sunflower, corn oils are healthy oils. These oils contain omega-6 which is inflammatory. You want to decrease inflammation as much as possible to get back your normal insulin level.

            Use coconut oil, avocado oil instead.

  1. Get More Sleep

Sleeping reduces stress and the hormone cortisol. And while you sleep, it’s your time to fast. Nobody eats while sleeping, right?

People with not enough sleep will have high cortisol. Cortisol releases sugar from the liver and converts your muscles into sugar.

Deep Sleep
  1. Increase Your Vegetables Intake

Vegetables have all the fibers your microbe needs. The microbes will be happy to eat all the fibers and convert it into butyrate which then reverse the insulin resistance.

Vegetables also have potassium, one of the minerals you need in large quantities, over 4500 milligrams per day.

vegetables for normal insulin level
  1. Drink Apple Cider Vinegar Before Meals

Get this new habit. Drink a tablespoon of apple cider vinegar mixed with a glass of water before meals. This will help reverse insulin resistance.

  1. Get Cinnamon into Your Tea

Cinnamon helps lower your blood sugar and improve insulin sensitivity. It is better to get Ceylon Cinnamon as it has lower coumarin level in it.

  1. Vitamin D

You can get vitamin D from the sun or from the supplement if you live in a country where the sun rarely comes out.

vitamin d from the sun

Vitamin D can help you decrease stress, insulin, inflammation, estrogen, and so many metabolic syndromes. Vitamin D also increases your good bacteria in the gut.

  1. Include omega 3 fatty acids in your diet

Include omega 3 in your diet from the foods you eat. You can get it from fatty fish, grass-fed beef, fish oils, algae, walnuts, flax seeds, eggs.

Omega 3 fatty acids will improve memory, protect your heart, and decrease inflammation.

A good source of omega 3 fatty acids is Krill Oil.

Krill Oil has this substance called Astaxanthin that will protect the oil from going rancid like most fish oil do. And Astaxanthin helps a lot in your skin rejuvenation.

Supplementing omega-3 fatty acids benefits brain and heart health in many ways. It helps decrease inflammation, overcome stress, lower triglyceride levels.

Indicators of Your Progress  

You can get a blood test for HOMA-IR to check your normal insulin level.

Or just simply pay attention to the changes below:

  1. No more hunger

If you can go longer between meals without eating, that means your insulin sensitivity is improving. You will no longer feel hungry all the time like you used to before.

  1. Bye Bye Belly Fat

You can see that your belly fat is disappearing. It gets smaller and smaller. This also means you have reversed your insulin resistance. Because that means the fat surrounding the liver has gone away.

no more belly fat
  1. Blood pressure goes down

If you combine Healthy Ketosis and Intermittent Fasting and vitamin D3 as your supplement, you will have lower blood pressure. It may take a while but it can happen.

  1. Normal Blood Sugar

Your blood sugar will decrease. It can go back to normal again. If you have been diabetic type 2, it may take up to a year to have a normal blood sugar. You have to be consistent in your diet and eating pattern to get this fast.

  1. More Energy

You will experience more energy throughout the day if you fix insulin resistance. No longer sleepy after meals. And you wake up feeling fresh in the morning.

more energy normal insulin level
  1. Better Sleep

You can sleep better now that you keep your normal insulin level. This is an indication that your insulin resistance is reversed.

  1. Satisfied After a Meal

Maybe before fixing insulin resistance, you are not satisfied after a meal. You still want to have dessert or something more to make you really full.

After you are able to keep normal insulin level, you can feel that you are more satisfied after a meal. Of course with the right food (Healthy Ketosis).

How Long Does It Take To Get Normal Insulin Level?

If you really change your lifestyle, your food consumption, your eating pattern, you will get back your normal insulin level in 3-8 months time. But this also depends on how serious your insulin resistance is. The key is to be consistent and keep on track.

If you are able to reverse insulin resistance, you will also reverse pre-diabetic and diabetic conditions.

What’s The Rate of Success?

If you only do Ketosis diet without paying attention to the nutrients that you have missed when you have insulin resistance, it can take longer to get normal insulin level.

If you only do Intermittent Fasting without Ketosis, the chance is around 60%.

Combining Healthy Ketosis and Intermittent Fasting is the fastest way to reverse insulin resistance. It is very natural, no medication involved. The only way to reverse it is changing your food intake and your eating pattern.

healthy ketosis and intermittent fasting for normal insulin level

I have seen my friends doing Ketosis diet alone without Intermittent Fasting and without the healthy food in Healthy Ketosis diet, they end up with hair loss, muscle cramps, and sleeping problems. I really saw them with these side effects. That was the reason for me to avoid Ketosis diet in the beginning.

I have tried doing Intermittent Fasting alone and I still eat all the carbs and sugar. Not much progress, really.

I decided to combine Healthy Ketosis and Intermittent Fasting together. The results were amazing and so fast. I got all the health benefits and younger look, too!

If you want to speed it up, add certain supplements to help. B vitamins, nutritional yeast, and trace minerals to help the beta cells of the pancreas.

Add light exercise like long walks to help reduce the stress.

I have experienced a lot of metabolic syndromes not knowing I have insulin resistance. Once I know about it, I change my lifestyle, eating pattern, and my food intake. It takes commitment and it is doable for everyone. You can do that too. Stick to the program, be patient, the result is amazing. You will never regret it.

You can become THE NEW YOU in such a short period of time, if you follow Healthy Ketosis and Intermittent Fasting to fix your insulin resistance.

Get Olive Oylee’s Liver Enhancement Program for FREE! You can try it before you take THE NEW YOU CHALLENGE!

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