Insulin resistance is a metabolic disorder where your muscle and liver cells aren’t able to take in and utilize glucose effectively. Normally insulin is released from your pancreas as glucose enters your bloodstream. The insulin serves as a vehicle that shuttles the glucose into your cells. When glucose isn’t taken in by your cells, it stays om your bloodstream and until its filtered out through your kidneys.

Some of the key symptoms of insulin resistance are frequent dry mouth, frequent urination, chronic fatigue, tingling in hands, lower legs, and feet. Symptoms become more prominent as insulin resistance increases.

There’s a few major contributors to insulin resistance like a lack of physical activity, obesity, and some other more serious health issues like PCOS, and various gene mutations. However, when it comes to diet, the cause is excess saturated fat consumption. This primarily comes from animal products, but you’d be surprised how much of this stuff is embedded into processed packaged foods. Make sure you’re reading the nutrition labels.

High saturated fat consumption causes an accumulation of fat storage in the cells. This reduces the responsiveness of the cell membranes to insulin and prevents the glucose from entering.

The key to reversing insulin resistance is burning excess stored fat inside the cells while avoiding the substances that cause it. In addition to that there are also foods that contain minerals and chemical compounds that improved insulin sensitivity. More insulin sensitivity means better glucose uptake by the cells.

1. Stick to a high carb/low fat diet with only 10-20% of your macros coming fat.
2. Your carbohydrate sources should mostly be a 55 and below on the glycemic index.
3. Stick to an eating window  of 8-10 hours. For example 6am 4pm.
4. Supplement with minerals like magnesium, zinc, and chromium to improve insulin sensitivity.
5. Eat foods that contain resveratrol like grapes, blueberries, cranberries and cacao.

Magnesium Glycinate

• This form of magnesium is ideally taken at night to get the full benefits of sleep support and training recovery.
• Taking magnesium glycinate first thing in the morning is ideal for improving blood pressure and blood sugar.
• Adult males typically need 420mg of magnesium per day and adult females need 320mg per day.
• With the majority of your magnesium coming from diet, supplemental doses of around 200 – 400mg should be enough.
• Magnesium stays in your body for 12-24 hours.
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Zinc Picolinate

• This form of zinc is ideally taken at night in combination with magnesium optimal sleep support and recovery.
• The best times to take zinc is either in a fasted state, or at least an hour before your first meal, or 2 hours after your last meal.
• Adult males typically need 10mg of zinc per day and adult females need 7mg per day.
• Your primary source of zinc should come from food, but zinc supplementation can be very effective at 30mg.
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Chromium Picolinate

• Chromium supplementation can interfere with sleep, so it’s ideal to take in the morning with your first meal.
• Not only does chromium improve insulin sensitivity, but it also protects cardiovascular health.
• Adult males typically need 35mcg of chromium per day and adult females 25mcg per day.
• For supplementation, only 1.2% of chromium picolinate is absorbed so a high dosage of 500mcg is an effective dosage.
• Chromium stays in your body around 15 days, which makes it easier to accumulate in your body over time.
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Scientific data on Magnesium

• magnesium supplementation substantially improves insulin sensitivity Read Here

Scientific data on Zinc

• zinc supplementation substantially improves weight loss and insulin sensitivity Read Here

Scientific data on chromium

• chromium supplementation reduces insulin resistance and protects cardiovascular health and against type 2 diabetes Read Here