How to Reverse Insulin Resistance and Fix Blood Sugar in 90 Days

Rapid Reversal of Insulin Resistance

• 💡 Clinical evidence demonstrates that type 2 diabetes can be reversed in as little as 90 days through lifestyle and nutritional counseling, without medication.
• 📈 A study showed 11 women with newly diagnosed type 2 diabetes, with an average A1C of 8.9%, reduced their A1C to 5.6% within 90 days, achieving non-diabetic levels.

Key Dietary Principles

• 🍎 Control carbohydrates by eating whole fruits and vegetables liberally, while being mindful of sugary tropical fruits and starchy root vegetables, especially for type 2 diabetics.
• 💪 Prioritize protein intake, as it is crucial for muscle protein synthesis and overall health.
• 🥑 Don't fear fat that naturally accompanies protein, as consuming fat with protein can enhance protein digestion and increase anabolic effects, leading to greater muscle protein synthesis.

Optimizing Meal Timing and Exercise

• ⏰ Aim to stack the bulk of your daily calories earlier in the day, tapering off food intake towards the evening.
• 🚫 Avoid eating within a 3 to 4-hour window before bedtime to support metabolic health.
• 🚶‍♀️ Engage in 10 to 15 minutes of physical activity after your biggest meal to significantly blunt post-meal glucose spikes by up to 50% or more.
• 🏋️ The best exercise is the one you will consistently do, whether it's high-intensity training or a simple walk.

Effective Supplements for Blood Sugar Control

• ✅ Several supplements, including berberine and apple cider vinegar (ACV), have demonstrated efficacy in improving insulin sensitivity.
• 🍏 Apple cider vinegar is particularly recommended due to its compelling evidence and accessibility, working by reducing hepatic gluconeogenesis and stimulating GLUT4 translocation in muscles.
• 🍽️ Taking a couple of tablespoons of ACV before your most starchy meal can significantly lower the post-meal glucose curve.