Thread by @mengotomars

If your body’s insulin resistant, it won’t burn fat... it’ll store it.

Most people don’t know blood sugar matters more than macros.

Here’s how to reset insulin and trigger fat-burning again: ↓

Insulin is your storage hormone.

When it’s high, fat burning shuts off.

If you’re insulin resistant, your cells ignore insulin causing glucose to stay in your blood and fat to stay on your body.

While also increasing your risk for diabetes, heart attack, and cancer.

Do these sound familiar?

• Poor sleep
• Stubborn belly fat
• Afternoon crashes/cravings
• High blood pressure/triglycerides

If so, insulin resistance could be the issue…

Healthy targets:

• Waist-to-height ratio: <0.5
• Fasting insulin: 2–6 µIU/mL
• Morning glucose: 75–90 mg/dL
• Assessment of Insulin Resistance (HOMA-IR): <1.5

Above these and insulin sensitivity is low.

Here’s where most people screw this up.

They think you need keto or 20-hour fasts but you don’t need to be extreme.

Use what actually works instead…

1. Limit refined carbs & sugars:

Cookies, cereals, juices, and sodas hammer your insulin daily.

NIH data: Even one 12oz soda/day raises diabetes risk by 26%.

This change alone gives you a massive ROI.

2. Time clean carbs to work for you:
• Most carbs post-workout
• Pair carbs with protein + fiber
• Lower-carb dinners on rest days

You’ll flatten glucose spikes and fuel performance.

3. Eat for insulin control, not just calories:

• Protein: 0.7–1.0 g/lb body weight
• Non-starchy vegetables with each meal
• Drink water with vinegar/lemon before carb meals

These improve digestion and the insulin response.

4. Walk 10 min after eating

Research shows post-meal walking lowers blood sugar spikes by 22%.

Movement after meals is simple but effective.

5. Build your glucose sink: muscle.

Bigger muscles means more glucose storage capacity.

Resistance training increases insulin sensitivity independent of fat loss.

Lift 3–4 times/week (squats, presses, pulls) with heavy, controlled reps.

6. Reset meal timing:

14–16 hour overnight fast, 5–6 nights/week.

Fasting lowers circulating insulin and gives your body a “reset.”

You simply stop eating after dinner → skip breakfast → eat at lunch.

7. Treat sleep like a magic pill:

Quality sleep is important for glucose control.
• 7–9 hours/night
• Cut caffeine by 2pm
• Avoid blue light in evening

Even one bad night can worsen insulin sensitivity.

8. Prioritize morning sunlight:

Sunlight anchors your circadian rhythm and boosts insulin regulation.

Studies show misaligned sleep/wake cycles = 48% higher diabetes risk.

Your body’s clock controls your blood sugar.

9. Add magnesium & berberine

Magnesium improves insulin action → take 200–400 mg magnesium glycinate at night.

Berberine lowers fasting glucose → take 500 mg 2–3x/day with meals.

Both are natural, safe, and effective.

Insulin resistance is a signal your body is out of rhythm.

Most people are shocked how quickly the benefits appear after they start fixing IR:
• Belly fat shrinks
• Better mental focus
• Higher energy levels
• Increased testosterone

Your body literally transforms when you restore insulin sensitivity.

Thanks for reading.

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