Get your Free 28 Day Guide to get Metabolic Control #insulinresistance-freebie
Reversing my prediabetes using the keto diet was a game-changer for me. In my last post, I shared the warning signs of insulin resistance and some symptoms to watch out for if you suspect you may be insulin resistant. The good news is that healing metabolic damage in the early stages is relatively simple. Today, I’m sharing my daily routine that helps keep me insulin sensitive, lean, and full of energy.
Let’s explore how you can easily start reversing insulin resistance to combat prediabetes or diabetes with just a few simple steps. I’ve created a free guide below that you can print out, stick on your fridge or mirror, and follow for 28 days. I promise you will see amazing results.
Step 1: Seeing the Sunrise
Let’s kick things off with an easy yet powerful way to boost your insulin sensitivity and overall health: aligning your circadian rhythm with natural sunlight. Start your day by stepping outside to see the sunrise. If you can’t catch the sunrise, just getting outside in the morning and letting the sunlight hit your face and skin for a few minutes can make a big difference. This little habit helps your body produce vitamin D and syncs your circadian rhythms.
So why is this important? Your body’s internal clock, or circadian rhythm, plays a huge role in regulating insulin and blood sugar levels. Disruptions to this rhythm can mess with your metabolism and even lead to conditions like insulin resistance and type 2 diabetes. Fascinating research shows that when the circadian genes CLOCK and BMAL1 are disrupted, it leads to lower insulin production and diabetes. Morning sunlight exposure is key. It helps set your internal clock, which improves your sleep and boosts insulin sensitivity. Right now, it is the middle of summer in southern California. Use the circadian app to track the rising and setting of the sun. I set my alarm for 5:30, so I can step outside just in time for the sunrise.
TIP: Avoid looking at your phone or even turning on lights until after you have seen the sunrise.
Step 2: Break Your Fast with Adequate Protein and Lower Carbs
Next, let’s talk about your first meal of the day. Did you know that your body is naturally more insulin-sensitive in the morning? That means having a nutritious breakfast within an hour of waking can really help keep your blood sugar levels stable. So what should your breakfast look like? Lowering your carbohydrate intake is crucial for managing insulin resistance. Carbs, especially refined ones like sugar, bread, and pasta, cause spikes in blood sugar levels. When your blood sugar rises, your pancreas releases insulin to help your cells absorb the sugar. Over time, high insulin levels can lead to insulin resistance. So instead of eating a typical breakfast with fruit juice, cereal, muffins, or pancakes, which will send you on a glucose rollercoaster, you are going to make sure your breakfast is FOCUSED around proteins and healthy fats to keep you energized and avoid those glucose spikes.
We have a psychological attachment to certain foods, but it is time to break that attachment, change our focus, and get dialed in on our health goals. Instead of focusing on the foods you shouldn’t eat, let’s focus on all the delicious foods you CAN eat that will nourish and heal your body. For your first meal, aim for 30-40 grams of protein from sources like eggs, meat, or fish. I love eggs and eat 3-4 almost every day with bacon or leftover protein from the night before. Add a healthy fat like avocado, butter, or olive oil. You can also add some low-carb veggies or a low-sugar fruit like berries. Protein helps stabilize blood sugar levels and keeps you full longer, reducing the urge to snack on unhealthy foods later.
TIP: Make a batch of hard-boiled eggs, bacon, steak cubes, or egg cups to grab and reheat or eat cold in the morning.
Step 3: Movement Helps Get Glucose Out of Your Bloodstream and Into Your Cells
Let’s move on to the power of movement. Walking helps your muscles use glucose for energy, which lowers your blood sugar levels and reduces the amount of insulin your body needs to produce. A short walk after meals can make a big difference in managing your blood sugar levels. Morning walks can set a positive tone for your day, and evening strolls can help you unwind while still benefiting your metabolism. According to a study published in the journal Diabetes Care, regular physical activity, including walking, can significantly enhance insulin action and improve glucose metabolism in individuals with type 2 diabetes.
I walk in the morning while I am catching the sunrise. I walk to my local park and take two laps around the track. This takes me about 20 minutes total. I often listen to something inspirational on my walk, and it really sets the tone for the day. Getting the morning sun eases me into my day, and I enjoy the cool air on my skin.
TIP: Walking at least 10,000 steps a day is an easy way to significantly lower your risk of cardiovascular disease and improve insulin sensitivity, according to a study published in the British Journal of Sports Medicine.
Step 4: Overnight Fasting of At Least 12 Hours
Let me tell you how I used to eat: I would wake up and make my breakfast and lunch, taking a few bites as I prepped. On my way to work, I’d eat an English muffin with nut butter in the car. Once I got to work around 7 am, I’d sip on tea with nut milk all morning. Around 10:00 am, I’d nibble on some fruit or nuts. At 12:30 pm, I’d have lunch—usually rice, lentils, and greens. After lunch, around 2 or 3 pm, I’d reach for a piece of chocolate or candy from my desk. After work, while making dinner, I’d snack on chips because I was starving and couldn’t wait. Dinner was at 7 pm—pasta and tofu steaks—followed by some dairy-free ice cream during TV time. I was constantly grazing, and as a result, my blood sugar was always on the move.
Eating all day long doesn’t give your body a break. It keeps your insulin levels elevated and doesn’t allow your body to reset. So, for Step #4, let’s focus on eating three meals a day and practicing intermittent fasting, especially overnight fasting for at least 12 hours. When you take a break from eating, your insulin levels naturally drop, giving your body a chance to reset and function better. You don’t need to jump into those super long fasts you hear about. In fact, fasting for too long can stress your body out, especially if you’re already dealing with metabolic issues. Too much stress can raise your cortisol levels, which can cause insulin to rise instead of fall.
The beauty of a 12-hour overnight fast is that you’re asleep for most of it, making it pretty easy. Ideally, you’d stop eating 3-4 hours before bed, then have breakfast within an hour of waking up. Fill up on those proteins we talked about and don’t eat again until lunch. This routine helps regulate your blood sugar levels more effectively. For example, if you finish dinner by 6:30 PM, you wouldn’t eat again until 6:30 AM the next morning. This simple fasting period can do wonders for your body’s ability to manage blood sugar.
Implementing this kind of fasting routine allows your body to lower insulin levels naturally and improve insulin sensitivity, setting you up for better metabolic health and energy levels throughout the day.
Step 5: Getting Enough Sleep
It’s not just about feeling rested; good sleep is key for regulating your insulin sensitivity and overall health. First, try to sleep in a dark, cool room. Darkness helps your body produce melatonin, the hormone that controls your sleep-wake cycle and syncs your circadian rhythm. Exposure to light, especially blue light from screens and TVs, can mess this up by suppressing melatonin, making it harder to fall asleep and stay asleep. This disruption can throw off your circadian rhythm and impact your insulin sensitivity.
Also, keeping your room cool helps you fall asleep faster and sleep more deeply. A cool environment mimics the natural drop in body temperature that happens during sleep, promoting better rest. It’s crucial to avoid screens and blue light at least an hour before bed because the blue light from devices can trick your brain into thinking it’s still daytime, delaying melatonin production and disrupting your circadian rhythm.
Getting enough sleep isn’t just about the number of hours you’re in bed; it’s about the quality of your sleep. Good sleep hygiene—like sleeping in a dark, cool room and avoiding blue light—helps ensure your body can repair and regenerate properly, keeping your insulin sensitivity and overall health in check.
So, make your bedroom a sleep sanctuary. Turn off the screens, dim the lights, and keep it cool. Your body—and your insulin sensitivity—will thank you.
My Daily Routine
Here’s my current daily routine that helps me stay insulin sensitive:
- 5:40 AM – Wake up for the sunrise. Dress and sip water, then go outside for a short 20-minute walk—no screens
- 6:15 AM – Egg breakfast: 4 egg, bacon avocado, veggies OR this protein shake
- 6:40-7:10 AM Stretch and strength training
- 8:00-12:30 PM Work
- 12:30- Lunch: Some form of protein and maybe some veggies – usually steak or ground beef
- 12:50 PM – 10 minute walk in sunlight
- 6:00 PM Dinner
- 6:45 PM Walk around the block
- 8:00 PM- Put blue blockers on – I have these blue light blocking glasses.
- 9:00 PM begin bedtime routine with goal to be asleep by 9:40 PM – I have blackout curtains and turn on the air to cool the room, and either listen to a podcast or audiobook or reading a book with blue blockers on.
There you have it—five simple steps to start reversing insulin resistance, prediabetes, or diabetes. Get morning sunlight, lower your carb intake, practice overnight fasting, break your fast with protein, and ensure you get quality sleep. These small changes can make a big difference in your health.
Here’s to a metabolically healthier, happier you!